Never in a million years did I think I would be writing an article about perimenopause in my professional journal, but here I am. After sharing my story with colleagues, I was propelled into compliance with their recommendation to write about it. I’ve enrolled in a functional nutrition certification program where I am learning to identify the root causes of inflammation, disease, hormone imbalance, and more in women. I was driven to pursue this certification after struggling with severe mood swings, mini hot flashes, and despite no changes in my diet or exercise regimen, I found myself unable to get into dress pants that once easily fit. That is when the fire alarm began ringing in my mind, and I knew I needed to make a change to take control of my health.

Over the past seven months, I have done a deep dive into women's health, hormone regulation, and the critical components of diet to support our amazing hormones as we are both in and out of the operatory. After implementing what I am going to share with you today, I am happy to report that the pants I couldn’t get past my knees are now easily around my waist, and I have more energy, feel more balanced, less irritated, and am not taking my suit jacket off in a 60-degree room because I am so hot.

Why hormones matter

Hormones such as estrogen, progesterone, cortisol, and insulin affect our mood, sleep, recovery, muscle fatigue, inflammation, focus, and stamina.¹ Dental hygienists are prone to chronic stress, poor posture, and are sedentary throughout the day, which can all influence their hormonal health. Often, the midday crash, the painful or irregular menstrual cycles, irritability, and weight changes are linked to hormonal imbalances that go overlooked.

During perimenopause and menopause, the risk of cardiovascular diseases increases with the decrease in estrogen levels.² Menopausal women are five times more likely to have central obesity after menopause.³ “Epidemiological studies have shown that central obesity, dyslipidemia, glucose intolerance, and hypertension are the most common risk factors for CVD in menopausal women. The incidence of metabolic syndrome in postmenopausal women is 2–3 times higher than before menopause.”⁴ Oh, the joys of being a woman!

Morning routine

A huge factor in hormone regulation is reducing stress, which means that the way we start our morning can program our nervous system to be wired for fight or flight. Many of us love sleeping until the absolute last minute before leaving our cozy beds to get on schedule to make it to work for the morning huddle and our first patients. After surveying many audience members over the last eight years of lecturing, it seems common that women are swapping breakfast for fasting and consuming coffee before any food. This can increase cortisol levels, which, over time, is a hormone disruptor. To combat this, starting the day with 20 to 30 grams of protein sets the body up for success.¹ Hydration is also essential; water will help transport the nutrients and oxygen to the heart and help to regulate the electrolyte balance.¹

Eating in the right order

The Glucose Goddess, Jessie Inchauspé, has used thousands of continuous glucose monitors to track how foods affect our insulin levels. Insulin spikes put an excess burden on the pancreas and have been found to be a leading cause of cardiovascular disease.⁵ She suggests always starting the meal with a green, as it lines the stomach with fiber and signals to the brain that nutrient-dense foods are coming. This releases more acid, which helps to digest the food properly. Fiber first, followed by protein, followed by starches, followed by fruit.⁵ Her book changed the way I view insulin spikes and has helped me maintain a healthy weight while traveling around the country bi-weekly.

The small changes we can make in the order in which we eat our food to help balance glucose levels, practicing box-breathing while working on patients, eating adequate protein in the morning, and waiting 90 minutes after we rise (after we have had a protein-heavy meal) to enjoy coffee work to help balance our hormones. Here’s to feeling balanced, healthy, and happy!

Editor's note: This article appeared in the March 2026 print edition of RDH magazine. Dental hygienists in North America are eligible for a complimentary print subscription. Sign up here.

References

1. Erdélyi A, Pálfi E, Tűű L, et al. The importance of nutrition in menopause and perimenopause—A review. 2024;16(1):27. doi:10.3390/nu16010027
2. Raj A, Chakole S, Agrawal S, et al. The impact of menopause on cardiovascular aging: A comprehensive review of androgen influences. 2023;15:e43569.
3. Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in menopausal women: A narrative review. 2021;13:2149.
4. Ryczkowska K, Adach W, Janikowski K, Banach M, Bielecka-Dabrowa A. Menopause and women’s cardiovascular health: Is it really an obvious relationship? Arch Med Sci. 2023;19:458-466.
5. Inchauspé J. Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar. Simon & Schuster; 2022.