Menopause and perimenopause symptom management remain a controversial and evolving topic in today’s medicine—and a major concern for millions of women seeking clear answers. For decades, female health has suffered from limited research funding, inconsistent medical guidelines, and passionate debate about the safest, most effective treatment methods. Should menopausal symptoms be managed with standard medical treatments like hormone replacement therapy (HRT) or is it better to focus on natural strategies, lifestyle, and supplements?
Below you’ll find top Doctor-backed tips for symptom relief. It’s vital to be aware of possible industry bias, as some medical professionals profit from selling HRT, while others may push supplements that drive their own revenue.
Dr. Mary Claire Haver: “Treat the Root, Not Just the Symptoms”
Gynecology specialist and Certified Menopause Practitioner
Dr. Mary Claire Haver emphasizes:
- Menopause is an inflammatory state: The healthier you are (through anti-inflammatory diet, regular activity, sleep, and supportive routines), the easier your perimenopause transition.
- Muscle loss and visceral fat gain: Women should prioritize maintaining and building muscle and managing fat through resistance training and high-protein diets ( she refer to Dr. Gabrielle Lyon: “Muscles Mean Longevity”)
- Gut health is crucial: Support your microbiome with fiber-rich foods, vegetables, and fermented options like kimchi.
- HRT: Haver highly recommends HRT (estrogen + progesterone) stressing its cancer-preventing benefits when both hormones are applied correctly.
Dr. Pavel Suchanek (Nutrition Focus): “Fight Fat, Support Gut, and Hydrate”
Renowned menopause nutrition expert
Dr. Suchanek suggests:
- Lose excess visceral fat: It’s closely linked to metabolic consequences in menopause.
- Eat smaller portions and maintain regular exercise: As your metabolism slows, focus on portion control, nutrient density, and activity to maintain muscle and minimize fat gain.
- Gut microbiome support: Use probiotics, prebiotics, and fermented foods to mediate fat gain and immune shifts.
- Hydration: The lymphatic system changes during menopause—high water intake is crucial.
- Intermittent fasting: Can help, but timing should be customized to your own metabolic health.
Dr. Eric Berg: “Complex, Not Quick-Fix Solutions”
Controversial voice in functional medicine
Dr. Berg cautions:
- Potential side effects of HRT: He cites cancer and “polypharmacy” risks from stacking HRT with Ozempic, antihypertensives, and antidepressants. Berg recommends treating underlying causes rather than just symptoms.
- Hypothalamus as being like a thermostat—highly sensitive to changes in temperature, blood sugar, stress, and even light exposure.
- Vitamin D & Circadian Health: Advocates for high-dose vitamin D (with K2), Magnesium.
- Managing insulin resistance through intermittent fasting and anti-inflammatory diets is utmost important.
- Herbal Support: Black cohosh, red clover, soy isoflavones may help, but always consult your doctor.
- Circadian Lifestyle: Emphasizes sleep hygiene, reducing blue light exposure, natural sunlight in the morning, and melatonin supplementation for sleep.
- Progesterone and Testosterone: Some women find benefit from topical progesterone, and in rare cases, testosterone pellets (under medical supervision) and warns that environmental toxins like plastics can further disrupt hormone balance.
I should add that Dr. Berg’s video on menopause is already a few years old and may not cover the latest research. Still, I notice personally that many of his tips line up with what I’ve experienced, though I can’t really speak frirsthand about HRT since I haven’t tried it myself.
References and Further Reading
- NHS Tips for Managing Menopause
- Dr. Mary Claire Haver on Menopause
- Dr. Gabrielle Lyon Podcast
- Nutrition for Menopause
- Natural Remedies Article
- Dr. Eric Berg’s Perspective
- https://www.youtube.com/watch?v=U4ucHy32Ls4
- https://www.youtube.com/watch?v=8VczRRSq5tk
- https://www.youtube.com/watch?v=6P8hrzjnetU
- https://www.theguardian.com/world/2013/may/31/ikaria-greece-longevity-secrets-age
A few big questions come up: If hormone replacement therapy (HRT) is the better route, is it better to use synthetic or bioidentical hormones? And if something is labelled “bioidentical,” is it truly identical to what our bodies make and natural source? What about possible side effects and risks? Some doctors say HRT can lower the risk of stroke or heart disease, but it’s important to know that those with a high risk of coronary disease aren’t usually eligible for it. Plenty of women say HRT made them feel like themselves again—but did all of them try tackling symptoms naturally through lifestyle changes first?
And what about the millions of women who are active well into their 80s—especially those living in the Ikarian villages of Greece, where it’s common for people to reach 100 without taking hormone replacement therapy? The Ikarian diet is famous for its focus on high-quality, seasonal, unprocessed foods, lots of olive oil, goat’s milk. They stick to quality over quantity, align their lives with their natural circadian rhythm, stay physically active by working in their gardens and enjoying plenty of sunshine, and keep stress to a minimum. Their days are filled with socializing and they remain deeply connected to their families and communities.
This lifestyle is the complete opposite of what most of us experience today—long office hours under artificial lights, diets high in sugar and processed foods, minimal sun exposure, and stress from every direction. Maybe it’s time we learn from these Ikarian women?
What about you—what’s been your approach or experience with managing perimenopause or menopause? Do you prefer medical, natural, or a blended strategy?
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