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  • Writer's pictureElisabetta Fernandez

Simple and Natural Strategies to Support You in Your Transition Through Menopause

Updated: Sep 7, 2023

If you are approaching 40, you might be experiencing symptoms of perimenopause. Now is the perfect time to start implementing healthy habits to decrease menopausal symptoms. There are different dietary, herbal, and lifestyle changes you can implement now to reduce symptoms and make the transition easier. We are all different, and what works for one person might not work for another. Being curious, open-minded, and patient becomes important when making changes that can help us in the short and long term.

So today, let’s talk about Gluten, why we should be cautious, and how it affects our hormones.

We hear so much about Gluten, so let’s start with the following:

1. What is Gluten, and where can it be found?

  1. Gluten is a protein found in wheat plants and some other grains. Some of the grains included are rye, barley, spelt, semolina, durum, graham, kamut, farina, and farro.

  2. Gluten can be found in many foods, including pasta, bread, cereals, soups, salad dressings, beer, and more.

  3. It’s vital to read labels and understand where gluten can appear, especially if you have a sensitivity or celiac disease.

2. Why do we want to be cautious of gluten while approaching menopause?

  1. Gluten can lead to earlier menopause

  2. Gluten disrupts hormones and can increase menopausal symptoms, including worse hot flashes, muscle and joint problems, and increased irritability.

  3. Gluten can lead to malabsorption of key nutrients and cause deficiencies because it can damage the small intestine's lining.

  4. Grains are heavily sprayed with herbicides like atrazine and glyphosate, which are known to disrupt hormones.

  5. Some grains are grown using pesticides that have endocrine-disrupting effects on hormones, including estrogen, progesterone, prolactin, testosterone, thyroid hormone, cortisol, and insulin.

3. How do I know I might have a Gluten sensitivity?

  1. Gluten might be an issue if you feel tired, nauseous, or bloated after eating.

  2. Take the free test from the Gluten Free Society at

If pasta is one of your stables, here are some recommendations from my Italian friend Barbara that is sensitive to Gluten on her go-to brands. Her favorite brand is Rummo, which cooks perfectly like a great Italian pasta brand. Her other two suggestions are Banza and Chickapea, and she suggests cooking it all dente, stopping the cooking process, and tossing it with your favorite sauce in the pan.

If you choose to reduce gluten, here are a couple of gluten-free breakfast, lunch, and dinner ideas:



Broccoli, Carrot & Quinoa Skillet

Tuna & Tomato Yogurt Lettuce Wrap


Spinach & Goat Cheese Stuffed Chicken

Steak & Asparagus Stir Fry

If I can help you in any way as you enter this season of life, please reach out.

Much Love,


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