The Intentional Woman’s Wellness Code | 7 Health Concerns You Can Overcome Naturally
The intentional woman doesn’t settle for survival. She creates space for clarity, vitality, and joy.
7 Health Concerns You Can Overcome Naturally
Somewhere between managing careers, relationships, caregiving, and the ever-growing list of daily responsibilities, many women find themselves asking: Why do I feel so off—and why hasn’t anyone warned me about this stage of life?
Maybe you’ve noticed subtle shifts. You don’t sleep like you used to. You’re more sensitive to stress. Your hair isn’t as thick, your energy dips more frequently, and suddenly that glass of wine hits differently. You may even hear the familiar internal whisper: Is this just part of getting older?
As a quintuple board-certified physician, I’m here to tell you—this isn’t about “aging.” It’s about awareness. It’s about biology. And most importantly, it’s about choice.
Women’s health is unique. Unlike men, we move through distinct hormonal landscapes—from our first cycle to perimenopause and beyond. Each stage brings changes, challenges, and powerful opportunities. But when we don’t understand the inner workings of our bodies, symptoms often feel random—or worse, inevitable.
Today, we change that.
This blog is designed to decode the most common female health concerns that may be disrupting your day-to-day life. We’ll go beyond symptoms and explore what’s really going on—at the cellular level. We’ll look at the lab tests I recommend in clinical practice, the silent patterns I see in midlife labs, and the powerful, plant-forward rituals that restore balance from the inside out.
This is the wellness code every woman deserves.
A Hidden Hormonal Landscape | What’s Actually Going On?
While the world often talks about menopause as a sudden event, the truth is that most changes begin long before your final period. This transitional phase—perimenopause—can start in your late 30s or early 40s and last a decade or longer. During this time, estrogen and progesterone levels fluctuate dramatically, affecting not just your cycle, but your brain, metabolism, immune system, and even your gut.
What I see most in my patients isn’t just hormone imbalance—it’s metabolic confusion, chronic inflammation, and nervous system dysregulation colliding with everyday stress and environmental exposures. These hidden root causes manifest in symptoms many women have been taught to ignore—or normalize.
Let’s look at how they show up in real life.
When the Body Whispers, Listen
Imagine waking up after a full night’s sleep and still feeling exhausted. Or watching your weight creep up despite a clean diet and regular movement. Perhaps you’ve chalked up your forgetfulness to “mom brain,” or explained your anxiety as a personality quirk. But in truth, these can all be signs that something deeper is asking for attention.
Let’s decode the seven most common concerns I see in women—from a root-cause perspective.
1. Mood Changes That Feel Like Someone Else Took Over Your Mind
There’s a moment many women experience—but rarely talk about. You’re sitting in your car, tears welling up for no clear reason. You’ve just snapped at someone you love. Or maybe you’re staring at your to-do list, paralyzed by overwhelm. You don’t feel like yourself. And for the first time, you’re wondering, Is this my new normal?
Let me reassure you: you’re not losing your mind—you’re experiencing a shift in chemistry.
Estrogen does so much more than regulate your menstrual cycle. It plays a pivotal role in the production and sensitivity of serotonin and dopamine—your feel-good neurotransmitters. These chemicals influence everything from mood and motivation to stress resilience and sleep quality.
During perimenopause and menopause, estrogen levels fluctuate unpredictably. Combine that with sleep disruption, gut microbiome imbalance, or a history of chronic stress, and suddenly your emotional baseline feels completely unfamiliar.
What’s Happening Beneath the Surface
Lower estrogen levels can disrupt the delicate dance between neurotransmitters and stress hormones. And because the gut is where over 90% of serotonin is produced, poor digestion, dysbiosis, or even low stomach acid can amplify mood symptoms.
What’s more, many women carry unprocessed emotional stress—traumas or life transitions that become louder when the body’s buffering systems (like estrogen and progesterone) begin to change.
What to Test (For Your Mood)
In my practice, I often run a combination of these functional labs:
Estradiol + Progesterone (measured mid-luteal phase if still cycling)
Cortisol Rhythm Panel (24 hour salivary)
Vitamin D3, B12, and Folate (methylation support)
Organic Acids Test for neurotransmitter metabolism and gut-derived toxins
These labs give us a map—a way to understand if your mood is being driven by depleted nutrients, neurotransmitter imbalances, poor estrogen metabolism, or HPA axis dysfunction.
Natural Support (For Your Mood)
Reclaiming emotional stability requires supporting your brain, your gut, your hormones—and your sense of self. Here’s where I begin with most women:
1. Nourish Your Neurotransmitters with Functional Foods
Include tryptophan-rich foods—like pumpkin seeds, lentils, oats, and cooked leafy greens—daily. Tryptophan is a precursor to serotonin, but it needs vitamin B6, magnesium, and iron to convert properly. Pairing these foods with a source of healthy fat (think tahini or olive oil) can enhance absorption.
Add fermented foods like sauerkraut, coconut yogurt, and kimchi, which support gut microbial diversity and serotonin production in the gut lining. If tolerated, small amounts of miso or tempeh can be powerful mood allies.
2. Reset Your Nervous System—Daily
Your nervous system is not just reacting—it’s remembering. Breathwork is one of the fastest ways to modulate the HPA axis (your hypothalamus-pituitary-adrenal circuit) and reduce circulating cortisol levels.
Start with 5 minutes of box breathing or 4-7-8 breathing in the morning or before bed. These simple practices calm the amygdala and reduce reactivity, helping you respond rather than react to daily stressors.
If you’re open to it, try alternate nostril breathing—a technique from Ayurveda that balances the left and right hemispheres of the brain and promotes emotional steadiness.
3. Fill In Nutritional Gaps
Midlife often reveals deficiencies that have built up slowly over time. Many of my patients are low in magnesium, zinc, omega-3s, and B-complex vitamins—especially B6, B12, and folate, which are essential for mood regulation.
If you’re plant-based, pay special attention to these nutrients through food or supplementation. A warming lentil stew with turmeric, a handful of soaked pumpkin seeds, or a tahini-dressed kale salad can go a long way.
4. Choose Ritual Over Routine
Healing your mood isn’t about another wellness checkbox. It’s about choosing rituals that regulate your physiology and restore your inner rhythm.
Maybe it’s stepping outside in the morning sun for circadian rhythm support. Maybe it’s journaling or tea by candlelight before bed. Whatever the practice, your nervous system thrives on rhythm—and healing happens when the body knows it’s safe.
A Closing Thought on Mood
Mood changes during perimenopause aren’t just hormonal—they’re invitations. Invitations to slow down, tune in, and meet yourself where you are—not where the world thinks you should be.
When we stop blaming ourselves and start supporting ourselves, healing becomes not just possible, but inevitable.
For many women, the mood changes are just the beginning. As hormones shift, so do the body’s rhythms. Clothes start to fit differently. Your energy drops faster. You may begin to feel like you're carrying weight that doesn’t just show up on the scale—but emotionally too. And yet, despite your best efforts—clean eating, movement, even calorie tracking—your body doesn’t respond the way it used to.
This next pattern is one of the most misunderstood—and most emotionally charged—because it's often met with shame or blame. But I want to invite you to look at it differently. Because what your body is really saying is this: I need a new kind of support now.
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2. Weight That Won’t Budge—Even When You’re Doing Everything “Right”
It’s one of the most common concerns women bring to me—and one of the most frustrating. You’ve cut out sugar. You’ve doubled down on workouts. Maybe you’ve even tried fasting or keto. But the weight just won’t move. And if it does, it rebounds fast.
Here’s what I want you to know: midlife weight gain is not about discipline. It’s about biology. More specifically, it’s about the intersection of hormone shifts, metabolic slowdown, and organ systems that can no longer keep up with the demands we place on them.
Estrogen plays a critical role in where and how the body stores fat. When estrogen begins to decline—as it does in perimenopause—it alters fat distribution, favoring visceral fat (deep belly fat) instead of the more benign subcutaneous fat. This transition is more than cosmetic. Visceral fat is biologically active—it increases inflammation and disrupts insulin signaling.
At the same time, the liver—your body’s detoxification powerhouse—can become sluggish, especially if it's burdened by years of blood sugar spikes, alcohol, medications, or environmental toxins. And without sufficient estrogen, liver function can also slow, increasing the risk of non-alcoholic fatty liver disease (NAFLD), which further compounds metabolic dysfunction.
Add in stress (which raises cortisol and encourages fat storage) and poor sleep (which disrupts hunger and satiety hormones), and you have the perfect storm for midlife weight resistance.
What to Test (For Your Weight)
To decode what’s really going on with midlife weight gain, I typically start with:
Fasting Insulin + HOMA-IR: This gives us a clearer picture of insulin sensitivity than glucose alone.
HbA1c + Fasting Glucose: To assess blood sugar trends over time and early signs of dysglycemia.
Liver Enzymes (AST, ALT, GGT): Elevated levels may point to liver congestion or early NAFLD.
Comprehensive Stool Test: Assesses gut dysbiosis, microbial diversity, and metabolite patterns that affect weight, like short-chain fatty acid production.
These results help us move beyond calorie counting and into cellular clarity. Because no one wants to feel like they’re battling their own biology.
Natural Support (For Your Weight)
Real weight balance begins by restoring metabolic trust. That means working with your body’s circadian rhythm, hormonal rhythms, and digestive rhythm—not against them. Here’s how I guide women in practice:
1. Redesign Breakfast to Stabilize Blood Sugar
The old advice to “eat less and move more” often leaves women under-fueled and over-stressed. Instead, I recommend starting the day with a warm, cooked breakfast that includes plant-based protein, fiber, and healthy fats.
Try a bowl of sautéed greens and lentils with olive oil and turmeric. Or a warm quinoa porridge with chia seeds, almond butter, and cinnamon. This stabilizes glucose, curbs cravings, and sends a powerful signal to your hormones that you’re safe, nourished, and supported.
Avoid skipping breakfast if you’re experiencing stress or adrenal fatigue—fasting in this case may backfire.
2. Add Bitter Greens to Support Liver Function
The liver is one of the most overlooked players in weight regulation. Estrogen, insulin, thyroid hormones, and even fat metabolism depend on a well-functioning liver. Unfortunately, this organ is often sluggish due to environmental toxins, alcohol, high sugar intake, or nutrient depletion.
One of the simplest ways to love your liver is by incorporating bitter herbs and greens before meals. Think arugula, dandelion greens, mustard greens, and artichoke leaf tea. These stimulate bile flow, enhance detoxification, and improve fat digestion.
Bonus: bitter herbs can also help reduce bloating, brain fog, and sugar cravings.
3. Embrace a 12-Hour Circadian Fast
While extended fasting isn’t right for every woman (especially if there’s a history of adrenal dysfunction or disordered eating), a gentle 12-hour overnight fast can offer powerful metabolic benefits without stressing the system.
This allows your body time to rest, repair, and burn fat for fuel. For example, finishing dinner at 7 PM and having breakfast around 7 AM supports your mitochondria and insulin sensitivity while aligning with your natural circadian rhythm.
Over time, this gentle fasting window can help reset your metabolism, improve sleep, and reduce abdominal fat—all without feeling restrictive.
4. Rebuild Trust Between You and Your Body
Perhaps the most important shift isn’t on your plate—but in your perspective.
Your body isn’t broken. It’s wise. It’s constantly adapting to the messages it receives. When we stop punishing it for gaining weight—and start listening to the signals beneath the surface—true transformation begins.
Ask yourself: What if weight gain isn’t the problem—but the symptom? What is my body asking me to shift?
That’s the beginning of a new relationship—with your body, your metabolism, and your health.
After working with hundreds of women through midlife transitions, I can tell you this: when your weight feels stuck, your energy is unpredictable, and your mood is wavering—there’s almost always a deeper metabolic story at play. And more often than not, it involves the thyroid.
Yet, the thyroid is one of the most overlooked and misunderstood players in women’s health. Standard tests often miss dysfunction. Symptoms are brushed aside as “normal aging.” But when we zoom in at the cellular level, the picture becomes clearer—and more hopeful.
3. A Thyroid That’s Trying to Keep Up
You know the signs, even if no one has named them yet. You’re tired no matter how much you sleep. Your hairbrush fills faster. You feel colder than everyone else. The words feel just a little harder to find, and your motivation seems to flicker out.
These aren't random—they're whispers from your thyroid.
The thyroid is a small gland with a massive mission. It produces hormones that regulate every cell’s metabolism—from your brain and bones to your digestion and mood. In women, the thyroid is especially sensitive to hormonal shifts, nutrient deficiencies, chronic stress, and immune activation.
During perimenopause, dropping estrogen levels—and in some cases, estrogen dominance—can interfere with thyroglobulin production and T4-to-T3 conversion (the process that creates your body’s most active thyroid hormone). This means that even if your TSH appears “normal,” your body may still be struggling to activate and utilize thyroid hormones efficiently.
And here’s the kicker: women are far more likely than men to experience autoimmune thyroid disease like Hashimoto’s—especially around midlife when the immune system, estrogen, and stress converge in unpredictable ways.
What to Test (For Your Thyroid)
A basic TSH test is not enough. If thyroid symptoms are present, I always recommend a full panel and key nutrient assessments. Here’s what I look for:
Full Thyroid Panel: TSH, Free T4, Free T3, Reverse T3, Anti-TPO, Anti-TG
Micronutrients: Ferritin (iron storage), Iodine, Selenium, Zinc
Basal Body Temperature: Track first thing in the morning before rising. Chronically low temps may reflect poor thyroid activity
Optional but valuable:
Thyroid Ultrasound (if nodules or autoimmune markers are suspected)
Hormone testing to assess estrogen metabolism, which can influence thyroid autoimmunity and conversion
Functional ranges—not just standard labs—help us spot trends before they become disease.
Natural Support (For Your Thyroid)
Balancing the thyroid is not about doing more. It’s about doing the right things consistently and gently. The thyroid responds best to rhythm, nourishment, and nervous system regulation—not extremes.
1. Lean Into Gentle Detox—Without Shocking the System
You may have heard that cruciferous vegetables are “bad” for the thyroid. This is outdated and often misunderstood. When cooked (especially steamed or sautéed), cruciferous veggies like broccoli, cauliflower, kale, and Brussels sprouts actually support detoxification pathways that assist estrogen clearance and liver support—both crucial for thyroid balance.
Just don’t overdo raw juice cleanses or over-consume goitrogens in uncooked form.
2. Replenish the Micronutrients Your Thyroid Depends On
The thyroid doesn’t operate in isolation—it needs specific nutrients to thrive. Three essentials:
Selenium, found in just 1–2 Brazil nuts per day, protects thyroid tissue and supports conversion of T4 to T3
Zinc, found in lentils, chickpeas, and pumpkin seeds, is crucial for hormone synthesis
Iron, stored as ferritin, helps deliver oxygen to cells and support mitochondrial health
I also pay close attention to iodine intake—especially in women following plant-based diets. Iodine-rich sea vegetables like dulse, wakame, or nori (used in moderation) can be helpful for some, but always under guidance.
3. Manage the Cortisol-Thyroid Connection
Chronic stress floods the body with cortisol, which downregulates thyroid receptor sensitivity and slows T3 production. In simpler terms: the more stress you carry, the harder it is for your thyroid to function.
Instead of forcing more output, try helping the body shift into parasympathetic rest-and-repair mode.
Daily practices like:
Morning sunlight exposure
Midday breathwork (5 minutes of coherent or box breathing)
Digital boundaries in the evening to reduce blue light and cortisol spikes
All of these signal safety to the body—and a safe body doesn’t hoard resources, it releases them.
A Final Note on the Thyroid
If you’ve been told everything is “normal,” but your body still doesn’t feel like home—keep asking questions. Your symptoms are not subtle, they’re sacred. They’re part of your story, and they deserve deeper inquiry.
The thyroid may be small, but when it’s heard, supported, and nourished—it has the power to bring every part of you back online.
After years of focusing on career, caregiving, and simply keeping it all together, many women suddenly realize: I don’t feel connected to myself anymore. It might start subtly—less interest in intimacy, a missing spark in the relationship, or a growing sense that physical touch feels like an obligation rather than a joy.
For some, it’s a source of confusion. For others, shame. But for most, it’s simply never discussed.
Yet, in my work, I’ve seen this truth again and again: when libido begins to fade, it’s rarely just about sex. It’s about energy, safety, self-connection, and nervous system health—all of which are profoundly impacted during midlife hormonal transitions.
4. Low Libido That Feels Like It Disappeared Overnight
You’re not imagining it. That desire that once came easily now feels like it belongs to a different version of you—someone younger, less tired, more at ease in her own body.
And while declining estrogen and testosterone are part of the picture, they’re not the whole story.
Your libido is intimately connected to your brain, your gut, your hormone balance, and even your relationship to pleasure and presence. It’s influenced by your sleep quality, your stress load, the toxins your body’s been storing, and the unconscious beliefs you’ve inherited about your worth, your aging body, and your right to want more.
In fact, libido often acts like a canary in the coal mine—it’s one of the earliest signs that your internal landscape is out of sync. And just like any symptom, it’s not something to fix. It’s something to understand.
What to Test (For Your Libido)
To understand what’s affecting libido at a deeper level, I recommend these investigative labs:
Free Testosterone + DHEA: Key hormones that influence desire, energy, and sexual satisfaction
Estradiol + SHBG (Sex Hormone Binding Globulin): SHBG binds hormones and can limit their bioavailability—especially important if levels seem “normal” but symptoms persist
Micronutrient Panel: Zinc, magnesium, and vitamin B6 are all critical for hormone production and mood
Toxin Markers: BPA, phthalates, parabens, and other endocrine disruptors may suppress natural hormone rhythms
We also look at gut health markers, since microbial diversity and inflammation influence estrogen metabolism, mood, and even lubrication.
Natural Support (For Your Libido)
Supporting libido means supporting your whole self—biologically, emotionally, energetically. It’s not about forcing desire; it’s about creating the conditions where desire can reawaken.
1. Reconnect to Sensation—Without Expectation
When the nervous system is in a constant fight-or-flight mode, libido shuts down. The body prioritizes survival, not connection. That’s why practices that bring you back into the body—gently, without pressure—are essential.
Yin yoga, self-massage, slow walks in nature, or even 10 minutes of quiet breathwork can help rewire the vagus nerve and reintroduce safety as a felt experience. From there, intimacy can emerge more organically.
I also recommend body oiling (abhyanga)—a deeply grounding Ayurvedic practice that helps calm the nervous system and restores a sense of touch and embodiment.
2. Adaptogens for Hormonal Resilience
Adaptogenic herbs like maca and ashwagandha have long been used to support libido, mood, and adrenal health. Maca may help with sexual desire and stamina, while ashwagandha supports cortisol regulation and can reduce anxiety that interferes with intimacy.
As always, adaptogens should be used with physician guidance, especially if you’re taking medications or have thyroid concerns.
3. Clear the Hormone Hijackers
One of the least talked about but most impactful contributors to low libido is toxic load—specifically, xenoestrogens.
These are man-made chemicals that mimic estrogen and disrupt your body’s natural hormone balance. They’re found in:
Plastic food containers and water bottles
Personal care products with synthetic fragrances
Nonstick cookware
Conventional cleaning supplies
By making small shifts—like switching to glass containers, using filtered water, and choosing clean skincare and household products—you reduce the chemical interference that may be blocking your libido.
4. Nourish Yourself with Ritual, Not Routine
Libido flourishes in women who feel seen, safe, and nourished. So before you rush to “fix” it, ask: Where have I stopped feeding my own desire for joy, softness, rest, creativity?
Sometimes, the most powerful medicine is not another supplement—it’s giving yourself permission to be fully human. To want what you want. To rest when you’re tired. To trust that your body still knows pleasure—and that it’s waiting for you to return home to it.
By the time libido begins to fade, many women have already felt it—the slow erosion of energy. You’re still showing up, still holding it all together, but deep down, you feel like you’re running on fumes. What used to feel like manageable tasks now require effort. Sleep doesn’t restore you like it used to. Coffee becomes a crutch, but even that doesn’t bring the clarity or stamina you’re craving.
This kind of fatigue isn’t laziness. It’s not weakness. It’s a signal—one that your body is whispering (or shouting) that it’s time to replenish at the cellular level.
5. Fatigue That Goes Beyond Being “Just Tired”
There’s a kind of tired that no nap can fix. A kind of heaviness that lives not just in the body—but in the brain, the breath, and the bones.
This is the fatigue I see in women who are navigating hormonal shifts, digestive dysfunction, emotional labor, and long-standing nutrient depletion—all while still trying to live up to the myth of doing it all.
When we peel back the layers, we often find the same root players:
Mitochondria that are underpowered
Cortisol patterns that are dysregulated
Iron stores that are too low to carry oxygen efficiently
B vitamins that have been quietly declining
Inflammation quietly stealing vitality
Fatigue is not just about sleep. It’s about cellular energy production—and when those systems are out of sync, no amount of rest feels like enough.
What to Test (For Your Fatigue)
To truly understand chronic fatigue, we need to look at how energy is being produced, transported, and utilized in the body:
Comprehensive Iron Panel: Includes ferritin, transferrin saturation, TIBC, and serum iron. Optimal ferritin levels for women are typically above 70 ng/mL for consistent energy and hair health.
B12, Folate, and Methylation Markers: These support the methylation cycle, critical for mitochondrial function and neurotransmitter production.
Salivary Cortisol Rhythm: A single morning cortisol draw often misses dysregulation. A full-day map shows how your energy rises and falls—key for understanding adrenal output.
Organic Acids Test: Provides a deep look at mitochondrial function, nutrient status, and oxidative stress markers.
Testing isn’t about finding what’s wrong—it’s about finding what’s missing.
Natural Support (For Your Fatigue)
When fatigue is the body’s language, restoration must be more than surface-level. We begin with nourishment that reaches the cells—and rituals that speak safety to the nervous system.
1. Build Your B Vitamins Through Food First
Your B vitamins (especially B12, B6, riboflavin, and folate) are co-factors in hundreds of enzymatic reactions, including those that fuel mitochondrial energy.
Plant-based eaters should pay close attention to:
Nutritional yeast for B12
Lentils, chickpeas, and dark leafy greens for folate
Pumpkin seeds and avocado for B6
Supplement if needed, but choose methylated forms of B12 and folate for better absorption—especially if you have MTHFR variants or sluggish detox pathways.
2. Embrace Polyphenol-Rich, Colorful Foods
Oxidative stress ages your mitochondria and slows down energy production. To reverse that, turn your plate into a palette of color.
Aim for:
Deep greens (spinach, dandelion, kale)
Purples and reds (berries, beets, red cabbage)
Oranges and yellows (sweet potatoes, turmeric, squash)
Polyphenols—especially from deeply pigmented plants—help reduce inflammation and revitalize your energy systems from the inside out.
3. Add Light Movement—Especially in the Morning
When fatigue sets in, it’s tempting to avoid movement. But the right kind of activity can signal your body to wake up, not wear out.
A morning walk in natural light—no earbuds, just breath and movement—helps reset your circadian rhythm, stimulates dopamine, and supports healthy cortisol release.
If walking feels like too much, start with gentle stretching, restorative yoga, or breath-led movement. The goal isn’t to burn calories—it’s to reawaken rhythm.
4. Reframe Rest as a Practice—Not a Privilege
Many women feel guilty for needing rest. But fatigue isn’t a failure—it’s feedback. You’re not meant to push through everything. You’re meant to restore, replenish, and recalibrate.
Start by building one sacred pause into your day: a moment where you step away from screens, away from demands, and into your body. It can be five minutes of breath, tea in silence, or lying on the floor with your eyes closed.
When you treat rest as essential—not optional—your body begins to trust that it doesn’t have to fight so hard to keep up.
Fatigue may feel like something has been taken from you—but it’s often an invitation to reclaim something even more essential: your own pace, your own rhythm, and your own capacity to heal.
There’s a common misconception that bone health is only something we think about when we’re older—or after a fracture forces us to. But the truth is, bone density is often silently declining in the background long before we ever notice it. And for many women, midlife becomes the tipping point.
By this time, hormonal protection has begun to wane. And if inflammation, digestive issues, or years of nutrient depletion have already taken hold, the risk of fragile bones becomes more than theoretical. But here’s the empowering part: with the right awareness and daily practices, bone health can become one of the most resilient aspects of your wellness plan.
6. Bone Density That Quietly Declines
Unlike mood swings or weight gain, bone loss doesn’t send obvious signals—until it does. A wrist fracture while opening a jar. A cracked rib after a minor fall. Or a surprise DEXA scan revealing osteopenia.
Osteoporosis isn’t just about aging—it’s about inflammation, absorption, hormonal shifts, and mechanical signaling.After menopause, estrogen levels drop significantly, removing a key protective factor for bone turnover. But it’s not just estrogen that matters.
Your gut, liver, thyroid, and even stress levels all play a role in bone mineralization. And if your digestion isn’t optimal—especially if you have low stomach acid or microbiome imbalances—you may not be absorbing the very nutrients your bones depend on.
At the same time, a sedentary lifestyle sends a signal to the body that strength isn’t needed. And without consistent weight-bearing activity, bone-building slows.
What to Test (For Your Bones)
I recommend the following assessments to get a clear picture of bone health—not just in terms of density, but also in terms of function:
DEXA Scan: The gold standard for assessing bone mineral density. Ideally performed around menopause, then monitored every few years depending on baseline.
Calcium, Vitamin D3, K2, and Magnesium Levels: These are critical co-factors for building and maintaining strong bones.
Bone-Specific ALP and Osteocalcin: Markers that reflect active bone turnover—helpful to evaluate if you're rebuilding or breaking down bone.
Stool Test for Fat-Soluble Vitamin Absorption: If you’re not absorbing vitamins A, D, E, and K effectively, your bones (and hormones) may be suffering in silence.
I also often evaluate inflammatory markers (like CRP and homocysteine) and thyroid function, since both can have significant impacts on bone metabolism.
Natural Support (For Your Bones)
Supporting bone health requires a multi-system approach—what I call bone-building from the inside out. It’s not just about calcium. It’s about communication: sending the right signals to your cells through movement, minerals, and nourishment.
1. Move in Ways That Signal Strength
Your bones respond to pressure. They remodel based on mechanical stress. Without movement, especially weight-bearing exercise, bones don’t get the message to stay dense.
Incorporate:
Walking on uneven terrain (activates bone-stimulating micro-adjustments)
Strength training with bands or weights (even body weight counts)
Yoga to support balance, posture, and spine integrity
You don’t need high-impact workouts—you need consistency. Ten minutes a day of mindful strength-building can shift the trajectory of your bone health.
2. Reimagine Calcium—Beyond Dairy
Calcium is essential, but bioavailability matters just as much as quantity. If you’re plant-based or dairy-free, you’re not at a disadvantage—you just need to be intentional.
Top sources I recommend:
Sesame seeds and tahini
Cooked leafy greens like kale and bok choy
Tofu set with calcium sulfate
Almonds, chia seeds, figs
And remember: calcium doesn’t work alone. It needs magnesium, vitamin D3, and especially vitamin K2 to ensure it gets into your bones—not your arteries.
3. Heal the Gut, Absorb the Minerals
You can eat the best diet in the world—but if your gut is inflamed or under-functioning, nutrients can’t reach their destination.
Women with long-term acid suppression (like PPIs), IBS, or SIBO may be at particular risk for malabsorption of bone-supportive nutrients.
Key gut-supporting practices:
Begin meals with bitter herbs or a splash of apple cider vinegar to stimulate stomach acid
Include fermented foods to support microbial balance
Reduce processed food and alcohol, both of which deplete key minerals
Healing the gut isn’t just about digestion—it’s about delivering strength to your cells.
A Final Reflection on Bone Health
If you've ever been told that osteoporosis is just a part of getting older, I want you to pause and remember: your body is constantly rebuilding. Even now.
Your bones are listening. To every step you take. To every nutrient you offer. To every boundary you honor that reduces stress and restores balance.
Bone density may decline silently—but bone strength can also be restored intentionally. And that intention begins with awareness.
By now, you’ve likely noticed that many of the most common women’s health concerns are interconnected—quietly rooted in inflammation, nutrient depletion, and hormonal shifts. But there’s one change that feels particularly personal: the day your hair starts to thin.
This isn’t just about vanity. For many women, hair is a form of identity, sensuality, and confidence. So when it starts falling out in the shower or feels noticeably thinner at the crown, it’s not “just hair”—it’s a sign that something deeper is unfolding beneath the surface.
7. Hair Thinning That Feels Like a Betrayal
It sneaks up on you. A wider part. More strands in the brush. A shift in the texture that no serum or shampoo seems to fix. And while society may tell you it's superficial to care, you know it's more than that.
Hair is part of how we see ourselves. And losing it can feel like losing a piece of our identity.
But here’s the truth I want every woman to hear: your hair is a mirror of your internal health. And when it begins to thin, especially in midlife, it’s not about aging—it’s about cellular nourishment, hormonal balance, and stress recovery.
In fact, hair thinning is often one of the first signs of imbalance in the body. It may indicate that your system is prioritizing survival over growth—shifting resources away from non-essential processes (like hair growth) toward critical systems (like brain and immune function).
What to Test (For Your Hair)
If you’re noticing changes in hair density, shine, or volume, I recommend testing the following to reveal the underlying story:
Ferritin: This is your iron storage protein. For optimal hair growth, ferritin should typically be above 70 ng/mL—even if you’re not anemic.
Thyroid Panel: Including TSH, Free T4, Free T3, Reverse T3, and thyroid antibodies. Even subtle thyroid changes can impact the hair cycle.
Zinc + Biotin: Both are essential for keratin synthesis and follicle strength.
Sex Hormone Panel: Including testosterone, DHEA, and SHBG. Elevated androgens or low estrogen can both influence hair patterns.
I also consider inflammatory markers, gut health, and nutrient absorption—since deficiencies in amino acids, B vitamins, or healthy fats often play a hidden role.
Natural Support (For Your Hair)
True hair restoration is not about miracle products—it’s about restoring the terrain in which hair can thrive.
1. Prioritize Protein—and the Nutrients That Make It Work
Hair is made of keratin, a protein built from amino acids like cysteine and methionine. Without adequate protein—or the cofactors needed to synthesize keratin—hair quality suffers.
Focus on:
Lentils, quinoa, hemp seeds, and tofu
Pumpkin seeds (rich in zinc)
Vitamin C–rich foods (like bell peppers and citrus) to enhance iron absorption
Don’t just eat more protein—optimize digestion so your body can absorb and utilize it.
2. Stimulate Scalp Circulation Naturally
Hair follicles need blood flow—and chronic stress, poor posture, or inflammation can reduce circulation to the scalp.
Daily scalp massage using fingers or a wooden scalp brush can help stimulate follicles. You can also apply rosemary oil, which has been shown in studies to improve circulation and even rival minoxidil in some cases.
Pair this with inversions in yoga (like downward dog) or gentle neck stretches to improve blood delivery to the scalp.
3. Rebuild from the Inside Out
Hair health is a reflection of nutrient status, hormonal harmony, and gut function. While external treatments can support shine and texture, real regeneration begins within.
If you’ve been under chronic stress, recently stopped menstruating, or have been struggling with digestion, your hair is listening. And so is your body.
This is a time to restore—not restrict. Nourish—not just treat.
Rebuild your health with:
Micronutrient-rich meals
Deep rest and stress repair
Digestive rituals that enhance absorption (like mindful eating, warm cooked foods, and fermented additions)
A Closing Reflection on Hair
If hair thinning has made you feel like you're slipping away from your old self, know this: your body hasn’t given up on you. It’s simply asking for deeper support.
Hair may fall, but it can also regrow. Slowly. Softly. Stronger than before.
Just like you.
The #CellCare Approach: Functional Labs I Use to Decode What’s Happening Beneath the Surface
When a woman comes to me and says, “I’ve tried everything and nothing works,” I don’t see failure. I see a body that’s asking for a different kind of conversation—one that starts on the cellular level.
Symptoms like mood swings, fatigue, low libido, or thinning hair aren’t random. They’re patterns. Signals. And when we zoom out, those signals tell a story that is both personal and biochemical.
To decode that story, I use a set of core labs that form the foundation of what I call your CellCare Blueprint™:
Inflammation Panel: Hs-CRP, ESR, LDH, serum ferritin
Blood Sugar & Metabolic Markers: Fasting insulin, HbA1c, fasting glucose, triglycerides
Hormonal Map: salivary cortisol, full thyroid panel
Micronutrient Analysis: Functional lab testing for intracellular vitamin and mineral status
Comprehensive Stool Analysis: To assess microbial balance, digestive capacity, gut inflammation, and short-chain fatty acid production
These aren’t just data points. They’re insights—guiding us toward precision care, deeper nourishment, and sustainable change. Because when we listen to your cells, we don’t just manage symptoms—we build a future where your health aligns with how you want to feel.
From Awareness to Action
If you’ve read this far, chances are you’ve seen yourself in these pages.
Maybe you’ve been told that your labs are “normal.” That your symptoms are part of getting older. That you just need to relax, or eat better, or try harder.
But here’s what I want you to remember:
It’s not all in your head. And you’re not alone.
You are living in a body that is changing. And that body is asking to be met with compassion, curiosity, and informed care.
This is where the work begins—not with more restriction or self-judgment—but with ritual, rhythm, and respect for what your body truly needs.
Start with awareness. Then choose aligned action:
Nourish yourself with foods that speak to your hormones and your mitochondria
Rebuild your nervous system with rest that feels restorative—not earned
Get curious about what your labs are actually saying
Ask for guidance that sees the whole you—not just isolated symptoms
Healing doesn’t require perfection. It requires intention. And the intentional woman? She doesn’t settle for survival. She creates space for clarity, vitality, and joy.
She is you.
Ready to Go Deeper?
If you’re ready to turn this insight into action—with guidance, community, and support—I’d love to walk that path with you.
→ Become a patient at my integrative practice and get a personalized, functional approach to your health, rooted in science and backed by compassion.
→ Or join us for our next Longevity Retreat, where we combine ancient wisdom, plant-powered nutrition, nervous system restoration, and clinical insight in an immersive, transformational setting.
This is your season to feel strong in your body, clear in your mind, and connected to your purpose.
Let’s begin.
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References:
Gordon Jennifer L., Peltier Alexis, Grummisch Julia A., Sykes Tottenham Laurie. Estradiol Fluctuation, Sensitivity to Stress, and Depressive Symptoms in the Menopause Transition: A Pilot Study. Frontiers in Psychology. 2019
Thulkar J, Singh S. Overview of research studies on osteoporosis in menopausal women since the last decade. J Midlife Health. 2015 Jul-Sep;6(3):104-7.
McCarthy, M., Raval, A.P. The peri-menopause in a woman’s life: a systemic inflammatory phase that enables later neurodegenerative disease. J Neuroinflammation 17, 317 (2020).
Becker SL, Manson JE. Menopause, the gut microbiome, and weight gain: correlation or causation? Menopause. 2020 Nov 23;28(3):327-331.
Shivappa N, Blair CK, Prizment AE, Jacobs DR Jr, Steck SE, Hébert JR. Association between inflammatory potential of diet and mortality in the Iowa Women’s Health study. Eur J Nutr. 2016 Jun;55(4):1491-502.
Dietz BM, Hajirahimkhan A, Dunlap TL, Bolton JL. Botanicals and Their Bioactive Phytochemicals for Women’s Health. Pharmacol Rev. 2016 Oct;68(4):1026-1073.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Our content may include products that have been independently chosen and recommended by Dr. Monisha Bhanote and our editors. We may earn a small commission if you purchase something mentioned in this article.
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by Dr. Monisha Bhanote
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