Perimenopause and Constipation – What Your Doctor Isn’t Telling You

Perimenopause and Constipation – What Your Doctor Isn’t Telling You

God, isn’t it just THE WORST? That feeling when your digestive system has basically gone on strike? Trust me, I’ve been there too. And if you’re reading this, chances are you’re one of countless women in their 40s suddenly dealing with constipation that’s crashed the perimenopause party.

Look, I’m going to cut through the BS here – your doctor probably nodded sympathetically and handed you a fiber pamphlet, right? But what they’re not telling you is that this isn’t some random symptom you just have to live with. Nope. It’s actually deeply connected to the hormonal hurricane happening in your body right now. So grab your tea (make it warm, you’ll see why later), and let’s talk about the raw truth about perimenopause and constipation – including that surprising liver connection that literally none of my clients knew about before working with me.

The Uncomfortable Reality: Why Constipation Strikes During Perimenopause

Remember when your digestive system hummed along without you giving it a second thought? Yeah, me too. Those carefree days feel like they happened in another lifetime now that you’re navigating the perimenopause jungle. And you’re FAR from alone – research shows about a third of us deal with this particular joy during the transition. When I surveyed my own clients last year, constipation ranked even higher – nearly half reported it as a new or worsening issue.

So what the heck is happening down there? It’s actually a perfect storm of hormonal chaos. Your declining estrogen levels are literally slowing down your intestinal contractions. I explain it to my clients this way: imagine your digestive tract as a conveyor belt that’s suddenly had its speed dial turned way down. On top of that, these same hormonal roller coasters mess with bile production – you know, that natural digestive “lubricant” your body makes? With less of that green-gold fluid flowing, things get… well, stuck. No wonder you’re feeling so bloated and miserable!

The Liver Connection: The Missing Piece of Your Digestive Puzzle

OK, here’s where I’m going to share something that blew my mind when I first discovered it years ago – and it’s the missing piece that your doctor probably hasn’t mentioned. Your LIVER is smack in the middle of this whole mess.

Think about it – during perimenopause, your liver suddenly gets handed a ton of extra work. As your ovaries start their gradual retirement from estrogen production, your body relies more heavily on the liver to process and recycle whatever hormones are still floating around. It’s like your liver was handling a comfortable office job, and suddenly got dumped with three extra roles with no assistant or overtime pay.

The result? What researchers call “hepatic congestion” – which is just fancy medical speak for a liver that’s gotten sluggish and overwhelmed. And guess what one of your liver’s main jobs is? Yep – bile production. A fascinating study published last year actually measured this: perimenopausal women struggling with constipation had significantly less bile flowing compared to women who hadn’t yet hit this life stage.

Without enough of that precious bile fluid, your intestines basically can’t slide waste through efficiently. It’s like trying to move furniture across a floor without those little slider discs – everything just gets stuck and creates a traffic jam. No wonder your pants feel tight and you feel six months pregnant by dinnertime!

5 Research-Backed Solutions for Perimenopausal Constipation (That Actually Work – I Promise!)

1. Prioritize Liver-Supporting Foods (Your Poor Overworked Liver Needs Help!)

I’ll never forget when my client Jennifer told me, “Edit, I’ve tried EVERYTHING – more water, more fiber, more walking… nothing works!” Sound familiar? That’s because most advice completely misses the liver piece of this puzzle.

Your liver desperately needs specific nutrients to handle this increased hormonal workload during perimenopause. The research is crystal clear that certain veggies – specifically the cruciferous family – contain compounds that activate those vital detoxification pathways in your liver. I’m talking about broccoli, cauliflower, Brussels sprouts, and cabbage. You know, all those foods your mom tried to make you eat as a kid!

Listen to this – researchers found women who ate just one cup of these power-veggies daily saw their constipation symptoms drop in less than a month. When I tell my clients this, they usually roll their eyes at me (I see you doing it too!), but then text me two weeks later absolutely shocked at the difference. Your fork truly is your most powerful weapon in this battle!

2. Hydrate Strategically, Not Just Abundantly (Timing & Temperature Actually Matter!)

Oh boy, have I been guilty of this one. For YEARS I carried around my giant water bottle, smugly chugging ice water all day, wondering why I still felt backed up. Sound familiar?

Here’s the game-changer that transformed my own gut health: it’s not just about HOW MUCH water you drink – it’s WHEN and WHAT TEMPERATURE matters just as much during perimenopause.

Researchers recently found something fascinating – warm water first thing in the morning activated bile production significantly better than cold water sipped throughout the day. This completely changed my morning routine! Now I tell all my clients to ditch the ice water and start their day with warm lemon water instead. The gentle acidity from the lemon gives your sleepy liver that extra nudge it needs to get bile flowing again. I swear it works better than coffee for getting things moving (though I’d never ask you to give up your morning brew – I’m not a monster!).

3. Embrace Movement That Targets Digestion (No, Not Just Any Exercise!)

Yeah, yeah, I know – “exercise helps constipation” isn’t exactly breaking news. But wait! Before you groan and skip this section – I’m NOT telling you to spend hours on the treadmill or sign up for CrossFit.

What completely changed the game for both me and my clients was discovering that SPECIFIC movements work way better for perimenopausal constipation than others. Mind-blowing research from UC showed that movements with torso twisting and side bending – think certain yoga poses or Pilates exercises – boosted bile flow in women our age! That’s MASSIVE!

These twisty movements are like giving your liver and gallbladder a deep-tissue massage, mechanically squeezing and stimulating bile release when your hormones can no longer reliably do the job. I’ve had clients who’d tried everything else finally get relief after adding just 10-15 minutes of these targeted movements to their morning routine.

My favorite? The seated spinal twist. I do it while my morning tea is brewing, right before my shower. It takes literally 2 minutes and feels DIVINE on my cranky lower back too. Double win!

4. Consider Bitter Foods Your New Best Friends (I Was So Skeptical About This One!)

OK, I’ll admit it – when I first read about bitter foods for digestion years ago, I rolled my eyes so hard they nearly fell out of my head. It sounded like some woo-woo nonsense my hippie aunt would suggest. But then I actually tried it myself, and… wow. Just wow.

Turns out our grandmothers were onto something with those bitter aperitifs before meals! Modern science has finally caught up to explain why bitter foods are like digestive gold during perimenopause specifically. A fascinating study published last year found that bitter foods – think dandelion greens, arugula, endive, radicchio, and yes, even your beloved coffee – trigger receptors that kick-start bile production regardless of your hormone levels.

This is HUGE because it gives us a way to stimulate digestion that doesn’t rely on estrogen (which, let’s face it, is becoming more scarce in our bodies with each passing month). I now start almost every dinner with a small arugula salad with lemon and olive oil. The change in my digestive regularity was honestly shocking – we’re talking improvements within DAYS, not weeks or months.

Even my most skeptical clients – the engineers and accountants who demand evidence for everything – come back amazed at how well this simple hack works. Try it for one week and tell me I’m wrong!

5. Strategic Supplement Support (Please Throw Away That Fiber Powder!)

If your doctor’s only advice was “take some Metamucil,” I’m sending you a virtual eye-roll of solidarity right now. Listen, I’m not anti-fiber supplements, but for perimenopausal constipation, they’re often like putting a Band-Aid on a broken arm. We need to go deeper!

After years of research and working with hundreds of women in perimenopause, I’ve found these three supplements make the biggest difference when targeting that liver-bile-constipation connection:

  • Milk thistle extract: This isn’t some random herb – it contains silymarin, which research shows can boost bile production in women with sluggish livers. One of my clients called it her “miracle herb” after suffering for years with constipation nothing else would touch.
  • Choline: Holy moly, how is nobody talking about this nutrient?! It’s absolutely essential for making bile that actually works properly. Recent research found many of us in perimenopause are walking around deficient in choline. No wonder our digestion is a mess!
  • Taurine: This amino acid makes bile work better. Think of it as upgrading your dishwashing liquid from the dollar store brand to the premium stuff – suddenly everything just works better! I’ve seen it make a dramatic difference for women who tried “everything else.”

These aren’t the trendy supplements you’ll see influencers hawking on Instagram. They’re backed by serious research targeting the ACTUAL root cause of why your digestion has slowed to a crawl during perimenopause. And they work!

The Truth About Perimenopause and Your Digestive System

Let’s get brutally honest here: you won’t see “perimenopause and constipation” splashed across the cover of women’s magazines next to “10 Ways to Age Gracefully!” But this unglamorous topic might be THE most important conversation for your overall wellbeing during this transition.

Here’s what blew my mind when I learned it: chronic constipation during perimenopause actually creates a vicious cycle with your other symptoms. When waste sits too long in your intestines, guess what happens? Your body reabsorbs estrogens that were supposed to be eliminated. These recycled hormones then go on to potentially worsen your hot flashes, mood swings, and sleep issues! When I explain this to my clients, I can literally see the lightbulb moment happen.

The most liberating realization I eventually came to personally? My body wasn’t broken or failing me – it was simply adapting to a dramatically new hormonal landscape. It needed different support than it did in my 30s. Once I understood the liver-bile-constipation connection and implemented the strategies I’ve shared with you, things shifted dramatically. And I’ve seen the same transformation with countless clients.

Your constipation isn’t “just part of getting older” or something you need to resign yourself to. It’s a signal your body needs specific support during this transition. And honestly? With the right approach focused on your liver health and bile flow, this particular perimenopause symptom is one of the most responsive to natural interventions.

Struggling with constipation that’s making your perimenopause even more miserable? I get it – I’ve been there too. Book your FREE 20-minute discovery call today, and let’s talk about how my custom liver-supporting, hormone-balancing protocol can help you find relief and actually enjoy this next chapter of life!

perimenopause-diets

References: 

NIH.gov

Talidavoines.au

NIH.gov

Frontiersin.org

Academic.oup.com

DISCLAIMER: This article is for informational purposes only and does not constitute medical advice. The content is based on scientific research but should not replace consultation with qualified healthcare providers. Every woman’s perimenopause experience is unique, and individual results may vary. Before starting any new diet, exercise program, or supplement regimen, please consult with your healthcare provider, especially if you have existing health conditions or take medications. The strategies discussed may not be appropriate for everyone.

How to Lose Weight During Perimenopause: The Brutal Truth About What Actually Works

How to Lose Weight During Perimenopause: The Brutal Truth About What Actually Works

 Struggling with how to lose weight during perimenopause? Let’s face it—those extra pounds creeping on during your 40s aren’t just about willpower or that glass of wine you had last night. Science has a lot to say about why your body seems to be staging a rebellion during perimenopause. Here’s the unfiltered truth about what’s happening and what actually works for perimenopausal weight loss.

The Reality Check: Why Losing Weight During Perimenopause Is So Hard

So you’ve been eating the same way and exercising just as much (or maybe even more), but suddenly your jeans don’t button and your midsection has a new fluffy accessory. Welcome to perimenopause weight gain, the frustrating reality that can derail even the most disciplined women during this hormonal tornado that lasts anywhere from 1 to 10 years before menopause officially arrives.

A recent study from UCLA Health Sciences linked perimenopause specifically to accelerated fat mass gains and lean mass losses—a double whammy that makes perimenopausal weight loss increasingly difficult. Add to that research from 2022 showing that your body’s “metabolic flexibility”—its ability to switch between using carbs and fats for fuel—starts to decline during perimenopause, and you’ve got the perfect storm for weight gain that demands specific perimenopause weight loss strategies.

Why Your Usual Diet Isn’t Working Anymore

During perimenopause, estrogen levels begin their downward spiral while testosterone often remains unchanged for a while. This hormonal imbalance fundamentally alters your metabolism and how your body stores fat.

What’s particularly concerning? That extra weight isn’t evenly distributed like it might have been in your younger years. Recent research confirms that perimenopausal weight gain preferentially settles around your abdomen—the exact type of fat associated with increased risks of heart disease, type 2 diabetes, and even breast cancer.

How to Lose Weight During Perimenopause: 5 Strategies That Actually Work (No BS Included)

1. Double Down on Strength Training

If there’s one message you take away, let it be this: perimenopause is the time to prioritize muscle. Research shows your body naturally loses muscle mass during this transition, and since muscle burns more calories than fat, this decline directly impacts your metabolism.

Studies suggest women in perimenopause need at least 2-3 strength training sessions weekly to maintain muscle mass. This isn’t about “toning”—it’s about preserving the metabolically active tissue your body now struggles to maintain.

2. Rethink Your Carb Intake (But Not How You Think)

The latest research is clear—it’s not about eliminating carbs entirely. A 2024 study showed that a Mediterranean diet approach may be particularly effective for perimenopausal women. The key difference? This eating pattern emphasizes fiber-rich, complex carbohydrates that don’t spike insulin levels.

Even more impressive, research published in 2023 found that for every 10 grams of soluble fiber consumed daily, belly fat weight gain was reduced by 3.7% over five years. Your body needs those fiber-rich foods more than ever during perimenopause.

3. Prioritize Sleep Like Your Perimenopause Weight Loss Depends On It (Because It Does)

A revolutionary piece of the perimenopause weight management puzzle that many women overlook is sleep quality. Research published in 2024 demonstrated that sleep debt directly correlates with increased production of hunger hormones and decreased production of satiety hormones, making it nearly impossible to lose weight during perimenopause without adequate rest.

The brutal truth? When you’re sleep-deprived (which perimenopause often causes), your body actively works against your weight loss efforts by amplifying cravings and hunger signals. Any effective perimenopause diet for weight loss must account for sleep quality.

4. Give Intermittent Eating a Try

Ever noticed how grandma used to say, “No eating after dinner”? Turns out, she was onto something! Many women swear by giving their digestive system a break between dinner and breakfast. I’ve seen fantastic results when my clients create that overnight fasting window of 12-16 hours. It’s not about starving yourself—it’s about working with your body’s natural rhythms during this hormonal rollercoaster.

The coolest part? This approach isn’t just about weight—it can actually help those metabolic markers that tend to go haywire during perimenopause. Your body gets time to repair instead of constantly processing food.

5. Smart Supplement Strategies (Not Magic Pills)

Let me be crystal clear: no supplement will melt away perimenopausal pounds while you sit on the couch eating chips. But certain supplements can give you an edge when combined with other strategies:

  • Got gut issues? Certain probiotic strains (particularly those containing L. rhamnosus) might be your new best friend. In my practice, women who balance their gut flora often find weight management becomes less of a struggle.
  • Fighting inflammation? Omega-3s might be worth adding to your arsenal—especially if you’re dealing with joint pain alongside weight concerns.
  • And don’t overlook green tea extract—it’s showing real promise for supporting metabolism during the hormonal chaos of perimenopause.

The Unvarnished Truth

Here’s what nobody tells you: perimenopause is a critical turning point. The choices you make now will echo through your post-menopausal decades. This isn’t about bikini bodies—it’s about creating metabolic resilience when your body is fundamentally changing the rules of the game.

This transition demands a completely different playbook than what worked in your younger years. But I’ve watched countless women master this change once they understand what’s really happening in their bodies.

Your perimenopause story doesn’t have to be dominated by weight struggles. With the right approach, you can navigate these waters with confidence, energy, and yes—a body composition that supports your health and makes you feel like yourself again.


Struggling with how to lose weight during perimenopause? Need personalized perimenopause nutrition support and a customized perimenopause diet for weight loss? Book your FREE 20-minute discovery call today and learn how my custom hormone-balancing strategy can work specifically for YOUR body and symptoms.

perimenopause-diets

References: 

UCLA.edu

NIH.gov

Swanstudy.org

Tandfonline.com

DISCLAIMER: This article is for informational purposes only and does not constitute medical advice. The content is based on scientific research but should not replace consultation with qualified healthcare providers. Every woman’s perimenopause experience is unique, and individual results may vary. Before starting any new diet, exercise program, or supplement regimen, please consult with your healthcare provider, especially if you have existing health conditions or take medications. The strategies discussed may not be appropriate for everyone.

Remote Energy Healing: Finding Balance in Your Busy Life in 2025 and Beyond

Remote Energy Healing: Finding Balance in Your Busy Life in 2025 and Beyond

Disclaimer: This article is for informational purposes only and is not intended to be medical advice. The information presented here is purely for educational and spiritual wellness purposes. Remote energy healing is not a substitute for medical, psychological, or professional healthcare. Always consult with qualified healthcare providers for medical concerns.

This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. This means I may receive a commission if you click a link and purchase a product that I have recommended. This comes at no extra cost to you and helps support the maintenance of this blog. Thank you for your support!

I’ll never forget meeting Lisa. Her shoulders were tense as we chatted over Zoom, and the exhaustion in her eyes told a story that went beyond being a busy mom of two with a demanding career. When I asked how she was doing, she paused and sighed deeply. “On paper, I’m doing everything right,” she said quietly. “I eat well, take my supplements, and try to exercise, but something feels off. Like I’m missing a piece of the puzzle.” That conversation changed everything for me – it helped me understand there’s so much more to wellness than just the physical stuff.

I began noticing a pattern through my years as a Holistic Nutrition Practitioner. While diet and lifestyle changes created powerful transformations for many, there was often something deeper calling for attention – a missing piece in their wellness journey. I discovered that sometimes, no matter how perfect the nutrition plan or how dedicated someone was to their health routines, there remained an invisible layer of emotional weight that nutrition alone couldn’t address.

This realization led me to explore energy work, which became that missing puzzle piece in supporting true wholeness. Today, I want to share what I’ve learned about finding balance through remote energy work, presented in a way that hopefully brings clarity and understanding to this spiritual practice.

Understanding Remote Intuitive Energy Healing

Remote intuitive energy healing is a spiritual practice that promotes energetic balance and emotional well-being from a distance. What makes this practice “intuitive” is my ability to sense and respond to your unique energetic patterns and needs, much like how a mother often intuitively knows what her child needs without words.

As an intuitive energy healer, I offer gentle support without needing physical presence. I naturally sense and work with subtle, energetic shifts to guide your healing journey. Think of it like a reset button for your energy field – you can access it from anywhere in the world. Many people find comfort in knowing they can receive intuitive energy healing support while maintaining their busy schedules. Just as we can feel someone’s loving thoughts from afar or sense when a friend is thinking of us, remote intuitive healing operates on the principle that supportive energy transcends physical space.

How Remote Intuitive Energy Healing Sessions Work

During a remote session, I focus on creating a sacred space for transformation and renewal. Like a gentle breeze you can’t see but can definitely feel, remote intuitive energy work supports you on a deeper, more subtle level. During our time together, my focus is on:

  • Creating a calm and balanced space for healing
  • Helping you find emotional clarity and inner peace
  • Strengthening your spiritual connection in a natural, effortless way
  • Offering gentle, intuitive guidance for personal growth
  • Holding space for your transformation journey

The Beauty of Distance Support

One of the things I love most about remote energy work is how easily it fits into everyday life. As Angela, a client, recently shared, “I love that I can receive energy support while going about my day. It fits perfectly into my life as a busy mom. There’s no need to set aside extra time or rearrange your schedule—this work meets you where you are, allowing space for healing without adding to your plate.

Setting Up Your Space

While you don’t need to be present during the session, many people find it helpful to create a peaceful environment in their home. Here are some suggestions:

  • Choose a quiet space for reflection
  • Keep a journal nearby for insights
  • Consider gentle self-care practices
  • Create time for peaceful contemplation

A Typical Remote Energy Experience

While everyone’s experience is unique, here’s what you might expect:

  1. Initial Connection
  • Share your intentions for spiritual support
  • Express areas where you seek clarity
  • Discuss your personal growth goals
  1. During the Session
  • Continue your regular activities – there’s no need to stop your daily routine
  • Stay open to subtle shifts in awareness if you notice them
  • Trust in the process of energetic support
  • Feel free to journal or reflect if you feel called to
  • Remember that the energy works whether you feel it strongly or not at all
  1. After the Session
  • Receive detailed insights from our work
  • Explore suggested spiritual practices
  • Consider gentle self-reflection techniques

A Client Story of Transformation

Marie, a high school teacher, had spent years carrying the weight of daily responsibilities—lesson planning, supporting her students, and managing the demands of life outside the classroom. Stress had become normal, and though she longed for peace, it always felt just out of reach.

After her first remote session, she described feeling a shift she couldn’t quite describe. “The spiritual guidance helped me find a sense of peace I hadn’t felt in years. It was like finally being able to take a deep breath.”

As she continued with the sessions, she noticed subtle but powerful changes. Her mind felt clearer, the anxious tension she had grown used to began to ease, and she found herself moving through the day with a new sense of calm. It wasn’t that life had suddenly become stress-free, but she felt more centered, more present, and better able to handle whatever came her way.

Creating Sustainable Practice

Think of energy work as creating ripples in a pond – the initial session creates the first ripple, but its effects can continue to expand and deepen over time. To support your journey, consider incorporating these gentle practices into your daily routine:

  • Moment of morning reflection to set peaceful intentions
  • Gentle breathing awareness throughout your day
  • Evening gratitude practice to acknowledge your growth
  • Peaceful bedtime ritual for restful rejuvenation
  • Simple mindfulness moments during daily activities

Remember, these practices are like tending to a garden – consistent, gentle care often yields the most beautiful results. There’s no need to push or rush—trust that your journey is unfolding in its own perfect timing. Growth happens in the small, quiet moments just as much as in the big shifts. Give yourself the space to move through it naturally.

Your Personal Journey

Spiritual growth and energy work are personal experiences, and what works for one person may feel different for someone else. Trust your intuition as you explore these practices, and remember to go at your own pace.

Important Note: Remote energy healing is a spiritual practice that supports personal growth and emotional well-being. It’s not meant to replace medical or psychological care.

Frequently Asked Questions

How does remote intuitive energy healing work?

Remote energy healing combines spiritual energy work with intuitive guidance to promote balance and well-being from a distance. It’s based on the concept that spiritual support can be shared across any distance, much like how we can feel connected to loved ones even when they’re far away. The intuitive aspect allows me to sense and respond to your unique energetic needs without requiring physical presence.

What makes intuitive energy healing different from other forms of energy work?

Intuitive energy healing is all about understanding your unique energy and needs. As an intuitive practitioner, I can sense imbalances and adjust the session to fit your healing journey. This makes each session feel personal and tailored to you.

What can I expect during a session?

While each experience is different, many people report feeling a sense of peace or clarity after a session. Some notice subtle shifts in their emotions or awareness. There’s no “right” way to experience it—your journey will unfold uniquely for you.

Do I need to do anything special during the session?

Not at all. You can continue with your day as usual. The energy work happens regardless of what you’re doing. Some people choose to rest or meditate, but others carry on with their daily activities.

How many sessions might be helpful?

It really depends on the individual. Some find a single session brings the shift they’re looking for, while others enjoy ongoing support. Trust your own intuition about what feels right for you.

Final Thoughts

Your path toward emotional well-being and spiritual growth is personal and unique. Whether you’re looking for clarity, balance, or just a bit of peace in your busy life, support is always available in a way that respects your time and your spirit.

Important Note: This information is meant to support your spiritual well-being and is not intended to replace professional medical care. Always consult with a healthcare provider for medical concerns.

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