🌿 Embracing Perimenopause & Menopause Naturally: A Chiropractic & Science‑Backed Guide for Women in South Denver, Centennial & Aurora By. Dr. Melanie Schwietert

🔍 Understanding Perimenopause & Post-Menopause

Perimenopause is the transitional phase before menopause — usually starting in a woman’s 40s. During this time, estrogen and progesterone levels fluctuate, causing irregular periods, hot flashes, sleep problems, brain fog, and stubborn weight gain.

Menopause is reached when you haven’t had a period for 12 consecutive months — usually around age 51.

Post-menopause is every year afterward, when estrogen stays low and symptoms can linger if not managed well.

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😩 Why This Season Feels So Frustrating

If you’re in your 40s or 50s, you may feel:

• “I’m gaining belly fat even though I eat the same.”

• “I feel exhausted and wired at the same time.”

• “I can’t sleep — and when I do, I wake up sweating.”

• “Exercise doesn’t work like it used to.”

Hormonal shifts, increased cortisol (the stress hormone), and loss of muscle mass collide during this phase — but you are not powerless.

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🏋️‍♀️ Heavier Lifting Protocol: Your Best Friend

Dr. Stacy Sims — an exercise physiologist revolutionizing midlife women’s training — shows that lifting heavier for fewer reps is essential.

Do this:

• Choose heavier weights you can lift for 6–8 reps per set

• Focus on major muscle groups (legs, glutes, back, arms)

• Train 2–3× per week

• Add HIIT: 30-second all-out bursts with full recovery, 1–2× per week

• Follow up with sauna or hot bath to boost recovery & regulate body temperature

Heavier lifting helps fight sarcopenia (age-related muscle loss), keeps metabolism humming, and supports healthy hormone balance.

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☀️ Morning Protocol: Eat Protein First Thing

One of Dr. Sims’ top peri- & menopause tips? Eat protein as soon as you wake up — don’t just wake & wait.

When you wake up and skip food, cortisol (your stress hormone) stays high, your body breaks down muscle, and your brain fog lingers.

✅ Eat 20–30 grams of high-quality protein within 30 minutes of waking.
This blunts your cortisol spike, stabilizes blood sugar, supports neurotransmitters, and helps you feel focused and energized.

Easy ideas:

• 2 pasture-raised eggs + Greek yogurt

• A quick protein shake (20–30g)

• Leftover dinner protein — simple and powerful!

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🌱 Ashwagandha: A Natural Ally for Stress & Cortisol

Too much cortisol during menopause can fuel belly fat, poor sleep, and low mood.

Ashwagandha (Withania somnifera) is an adaptogen proven to lower cortisol and stress naturally.

✅ PubMed Evidence:

• A randomized controlled trial showed 300mg ashwagandha root extract twice daily significantly lowered cortisol levels and perceived stress (PMID: 23439798).

• Other trials found benefits for sleep, anxiety, and fatigue (PMID: 21407960).

At TEMPL‑Health, we guide you on safe, evidence-based herbal support alongside chiropractic care. We ONLY carry 3rd party tested products. So please don’t waste your money at Amazon or drug stores where you don’t know what you are getting inside the bottle.

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🧬 How Chiropractic Supports Hormone Balance

While chiropractic adjustments don’t directly boost estrogen, they do:

• Reduce stress hormones like cortisol by balancing your nervous system (PMID: 17987159)

• Improve sleep — critical for hormone reset

• Ease muscle tension & pain, so you can lift heavier & move freely

Think of chiropractic as your body’s reset button — keeping you aligned and resilient naturally.

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📍 For Women in South Denver, Centennial & Aurora

If you’re navigating perimenopause or menopause and want a natural plan, our South Denver chiropractic clinic serves women in South Denver, Centennial & Aurora with a whole-body approach:

✅ Structural Alignment — restore balance & reduce stress
✅ Lifestyle Coaching — lifting, HIIT, sauna, morning protocols
✅ Science-Backed Supplements — ashwagandha, creatine, collagen
✅ Personalized Care — because you’re not a small man!

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✨ Next Step: Take Control, Naturally

Your body is powerful — you just need the right plan.

📅 Book your Adjustment today!
🔗 https://templ-health.janeapp.com 
📍 Serving South Denver, Centennial & Aurora

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📚 References

1️⃣ Spinal Manipulation & Cortisol: PMID: 17987159
2️⃣ Ashwagandha & Stress: PMID: 23439798, PMID: 21407960
3️⃣ Dr. Stacy Sims’ Next Level + Huberman Lab Podcast

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