Kylie Sartori Naturopathy, Melbourne (2025)

03/09/2025

Everyday Sources of Endocrine-Disrupting Chemicals

In my last posts, we talked about how endocrine-disrupting chemicals (EDCs) can contribute to earlier perimenopause, worsen symptoms and add to your body’s hormonal load. The tricky thing is, these chemicals are all around us in everyday life often in places we don’t expect.

Common sources include:

Plastics – food storage containers, drink bottles and cling wrap can leach chemicals like BPA and phthalates into food and drinks, especially when heated.

Perfumes and fragranced products – often contain phthalates and synthetic fragrance chemicals that can disrupt hormones.
Pesticides – residues on non-organic fruit, vegetables and grains can contribute to your toxic load.

Cleaning products – some contain harsh chemicals that can affect your hormones and your respiratory health.
Non-stick cookware – can release perfluorinated chemicals when heated to high temperatures.

Air pollution – fine particles can contain heavy metals and other hormone-disrupting substances.

New furniture and mattresses – may off-gas flame retardants and volatile organic compounds (VOCs).

Tap water – can contain traces of pesticides, heavy metals and other contaminants; using a water filter can help.

Shop receipts – many are coated with BPA, which is absorbed through the skin.
Cosmetics and personal care products – may contain parabens, phthalates and other hormone-disrupting ingredients.

You don’t need to remove every source all at once. Instead, focus on small, achievable swaps such as using glass or stainless steel instead of plastic, choosing fragrance-free or natural skincare, filtering your water, and washing fresh produce well.

Over time, these small changes can reduce your EDC exposure and help your hormones feel more balanced during perimenopause.

Face to face consults in Port Melbourne and online appointments available. You can book a session through my website or arrange a free 15-minute discovery call. Link in bio to book.

03/09/2025

Endocrine-Disrupting Chemicals and Early Perimenopause

We know that perimenopause is a natural stage of life, but in some women it can start earlier than expected. One factor that research is beginning to uncover is the role of endocrine-disrupting chemicals (EDCs).

A 2023 study found that EDC exposure can trigger oxidative stress in the body, which may contribute to an earlier onset of perimenopause and even premature menopause [PMID: 36864843]. Oxidative stress damages cells, including those in the ovaries, and may affect hormone production and regulation.

When the ovaries are under more stress, their ability to produce hormones like oestrogen and progesterone can decline sooner, leading to earlier cycle changes and the symptoms of perimenopause.

The same study found that antioxidant support may help counteract this effect by protecting ovarian cells from oxidative damage. Eating a diet rich in colourful fruits and vegetables, herbs, spices, nuts, seeds and green tea can help, and targeted antioxidant supplements may offer additional support.

Reducing your EDC exposure while increasing your antioxidant intake is a proactive step in protecting your reproductive timeline and supporting hormonal health.

Face to face consults in Port Melbourne and online appointments available. Link in bio to book.

02/09/2025

Endocrine-Disrupting Chemicals and Perimenopause

Endocrine-disrupting chemicals, or EDCs, are substances in our environment that can interfere with your endocrine system — the delicate network of glands and hormones that keep your body in balance. During perimenopause, when your hormones are already shifting, exposure to EDCs can make symptoms like hot flushes, mood changes, sleep problems and weight gain feel even worse.

These chemicals are found everywhere in modern life — in the food we eat, the water we drink, the products we put on our skin, and even the air we breathe. Common EDCs include pesticides, BPA (found in some plastics and food linings), PCBs, phthalates (often in fragrances and soft plastics), dioxin, parabens, heavy metals like nickel, copper, lead and mercury, and air pollutants.

EDCs can mimic, block or alter your natural hormones, making it harder for your body to regulate processes like metabolism, mood, reproductive health and temperature control. Over time, this can put more strain on your system during a stage where you want your hormones as steady as possible.

You do not have to remove every source at once, but making small swaps can help reduce your daily exposure. This might include choosing fresh, whole foods over packaged ones, using glass or stainless steel instead of plastic, switching to fragrance-free or natural skincare, and filtering your drinking water.

Reducing EDC exposure is one more way to help your hormones feel supported during perimenopause and beyond.

Face to face consults in Port Melbourne and online appointments available. Link in bio to book.

02/09/2025

Supportive Foods for Perimenopause and Detox

During perimenopause, the foods you choose can make a big difference in how your body manages hormonal changes and clears metabolic waste. Some foods not only support hormone balance but also aid your body’s natural detoxification pathways, helping to ease symptoms like hot flushes, mood changes and fatigue.

Cruciferous vegetables such as broccoli, cauliflower, cabbage and kale contain compounds that support healthy oestrogen metabolism, helping your body process and eliminate excess hormones.

Oily fish like salmon, sardines and mackerel are rich in omega 3 fatty acids, which reduce inflammation, support brain health and assist the liver in detox processes.

Leafy greens including spinach, rocket and silverbeet provide magnesium, folate and chlorophyll, all of which nourish the liver and support energy.

Avocado is packed with healthy fats that assist hormone production, plus fibre to promote regular elimination of toxins through the gut.

Seeds such as flax, pumpkin, sunflower and sesame provide lignans and essential fatty acids to support hormone balance and reduce inflammation.

Carrots are rich in beta carotene and fibre, which support the liver, protect cells from oxidative damage and aid in removing waste products.

Including these foods regularly can help your body stay balanced, support healthy detoxification and reduce the intensity of perimenopausal symptoms.

Face to face consults in Port Melbourne and online appointments available. You can book a session through my website or arrange a free 15-minute discovery call. Link in bio to book.

02/09/2025

Supplements to Support Blood Sugar Balance in Perimenopause

Hormonal shifts during perimenopause can make blood sugar harder to control, increasing the risk of weight gain, cravings and energy crashes. These nutrients and herbs may help support balance when combined with a healthy diet and lifestyle.

Alpha-lipoic acid (ALA) – a powerful antioxidant that improves insulin sensitivity and helps cells use glucose more efficiently.

Chromium – supports the action of insulin and can help reduce sugar cravings.

Magnesium – assists in glucose regulation and supports muscle and nerve function.

Green tea extract – contains catechins that may improve metabolism and support fat oxidation.

Gymnema sylvestre – a herb that helps reduce sugar absorption and curb sweet cravings.

Myo-inositol – supports insulin sensitivity and hormone balance.

Cinnamon – can improve insulin sensitivity and slow the release of glucose into the bloodstream.

Berberine – a plant compound that helps regulate blood sugar and supports healthy cholesterol levels.

These supplements work best when chosen based on your individual needs and used alongside nutrition, exercise and stress management. Please always consult with a practitioner before taking supplements.

Face to face consults in Port Melbourne and online appointments available. Link in bio to book.

01/09/2025

Supporting Your Metabolism in Perimenopause

Metabolism can slow during perimenopause due to hormonal shifts, changes in muscle mass and altered insulin sensitivity. The good news is that you can actively support a healthy metabolism with the right habits, nutrients and food choices.

Key strategies include regular cardio and strength training to maintain muscle mass and improve insulin sensitivity, eating quality protein, healthy fats and complex carbohydrates at every meal, and managing stress to keep cortisol in check. Magnesium, chromium and zinc-rich foods can help balance blood sugar, while cinnamon and green tea may further support metabolic health. It is also important to investigate your thyroid function, as an underactive thyroid can make weight loss harder. Aim for eight hours of quality sleep each night to support hormonal balance and recovery.

Eat more:
fruit and vegetables, leafy greens, phytoestrogen-rich foods such as soy, fibre-rich wholegrains, oily fish, quality lean protein and filtered water.

Eat less:
spicy foods, chocolate, unhealthy fats, alcohol, caffeine, processed foods and excess sodium.

Small, consistent changes can help you maintain a healthy weight, stabilise energy, and feel more in control of your health during perimenopause.

I offer free 15-minute discovery calls if you'd like to chat more about how I can help you.

31/08/2025

Low Libido in Perimenopause

Low libido is very common during perimenopause, yet it is something many women feel embarrassed to talk about. In my clinic, I want women to feel completely comfortable discussing this stage of life without judgment or awkwardness.

My role is to support you through these changes, help you understand what is happening in your body, and empower you with practical solutions so you can feel confident and connected again.

A drop in testosterone is the number one cause of low libido during perimenopause. Testosterone plays a key role in sexual desire, energy, motivation and muscle strength, so when levels decline, it can affect more than just intimacy.

Other signs of low testosterone can include mood swings, fatigue, muscle weakness, brain fog and hot flushes. These symptoms often develop gradually, so it’s easy to overlook testosterone as the cause.

You can naturally support healthy testosterone levels by incorporating regular muscle-strengthening exercise, managing stress, eating a nutrient-dense diet rich in protein, healthy fats and micronutrients, and prioritising quality sleep.

Certain herbs can also be helpful:

Tribulus terrestris may help improve sexual desire and arousal in women

Maca root supports energy, mood, hormonal balance and libido

Withania (Ashwagandha) can reduce stress hormones that interfere with sexual desire while supporting overall vitality

Panax ginseng may improve sexual satisfaction, energy and circulation
Shatavari nourishes the reproductive system and helps balance hormones during perimenopause

Addressing low libido often requires a holistic approach, taking into account hormone levels, stress, emotional wellbeing and relationship factors.

Herbal medicine works best when tailored to your individual needs and combined with lifestyle and nutritional strategies.

Face to face consults in Port Melbourne and online appointments available.
Link in bio to book.

29/08/2025

Thyroid Health and Perimenopause

Thyroid conditions become increasingly common in your 40s and early 50s, and their symptoms often overlap with those of perimenopause. This can make it difficult to know whether fatigue, mood changes or weight gain are hormone-related, thyroid-related, or a combination of both.

Common signs of a thyroid imbalance include depression, unexplained weight gain, sluggishness, anxiety, insomnia and joint pain. Both overactive and underactive thyroid conditions can occur during this stage of life.

In standard testing, doctors will often only check TSH (thyroid-stimulating hormone). While this is useful, it does not give the full picture. A complete thyroid panel should also include free T4, free T3 and thyroid antibodies. This allows us to assess not only whether your thyroid is over or underactive, but also if an autoimmune process, such as Hashimoto’s thyroiditis, may be present.

If you are experiencing persistent symptoms despite being told your thyroid is “normal”, it may be time for a deeper investigation. Other signs to look out for include thinning hair, brittle nails, dry skin, intolerance to heat or cold, heart palpitations, and changes in bowel habits.

Face to face consults in Port Melbourne and online appointments available. Link in bio to book.

29/08/2025

Quercetin and Perimenopause

Quercetin is a powerful plant compound found in foods like onions, apples, berries and capers. It is best known for its ability to stabilise mast cells, which release histamine. This makes it a valuable nutrient for women experiencing histamine-related symptoms during perimenopause.

By reducing excess histamine release, quercetin can help ease symptoms such as migraines, insomnia, anxiety, skin reactions and seasonal allergies. For women whose hot flushes or other symptoms are made worse by histamine, quercetin may offer relief.

It also has anti-inflammatory and antioxidant effects, protecting cells from oxidative stress, and vasodilator properties that support healthy blood flow and cardiovascular health.

Including quercetin-rich foods in your diet or using a high-quality supplement under professional guidance can be a helpful addition to a perimenopause support plan, particularly if histamine intolerance is part of the picture.

Face to face consults in Port Melbourne and online appointments available.
Link in bio to book.

27/08/2025

Histamine and Perimenopause

Fluctuating oestrogen levels during perimenopause can trigger temporary histamine intolerance. Oestrogen can increase histamine release and reduce the activity of the enzyme DAO, which is responsible for breaking histamine down.

When histamine builds up in the body, it can worsen symptoms such as hot flushes, migraines, insomnia, anxiety, skin reactions and seasonal allergies.

A sign that histamine may be contributing to your symptoms is if wine, aged cheese or fermented foods make them worse, and antihistamines bring relief.

Supporting gut health is an important step, as much of your body’s histamine-regulating capacity depends on a healthy digestive system. Reducing high-histamine foods, balancing hormones and using specific nutrients or herbs can also help ease symptoms.

If you suspect histamine intolerance is part of your perimenopause picture, a tailored approach can help identify triggers and restore balance.

Face-to-face consults in Port Melbourne and online appointments available.
Link in bio to book.

27/08/2025

Mind-Body Therapies in Perimenopause

Perimenopause is not just a hormonal shift, it’s a whole-body transition that can affect mood, sleep, energy and physical comfort. Supporting your mind and nervous system can have a powerful effect on symptoms.

A 2010 systematic review found that mind-body therapies such as yoga, tai chi, meditation, breath-based practices and other relaxation techniques are beneficial for reducing overall menopausal symptoms, including hot flushes, sleep disturbances and muscle pain (PMID: 20167444).

These practices can help by:

Reducing stress and calming the nervous system

Improving circulation and joint mobility

Enhancing mood and emotional resilience

Supporting better sleep quality

Even short, regular sessions can make a difference. Gentle yoga before bed, a daily meditation practice, or mindful breathing breaks during the day can all help regulate stress hormones and support hormonal balance during perimenopause.

Combining mind-body therapies with nutrition, herbal medicine and targeted lifestyle strategies can create a more comprehensive approach to symptom relief.

Face to face consults in Port Melbourne and online appointments available. Link in bio to book.

26/08/2025

Vitamin B6 and Hot Flushes

Vitamin B6 plays an important role in hormone regulation, neurotransmitter production and nervous system health. During perimenopause, low levels of B6 can contribute to more intense vasomotor symptoms such as hot flushes and night sweats.

A 2019 study found that low vitamin B6 intake is associated with increased severity of hot flushes and night sweats in perimenopausal women. Increasing B6 intake, either through diet or supplementation, may help reduce the frequency and intensity of these symptoms (PMID: 31104511)

Good food sources of vitamin B6 include oily fish such as salmon and tuna, poultry, eggs, bananas, potatoes, chickpeas, fortified cereals and sunflower seeds. For some women, a high-quality B6 supplement may be beneficial, especially if dietary intake is low or symptoms are severe.

Addressing nutrient levels alongside other diet, lifestyle and herbal strategies can make a significant difference to symptom management during perimenopause.

Face to face consults in Port Melbourne and online appointments available. Link in bio to book.

Kylie Sartori Naturopathy

03/09/2025

03/09/2025

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