Kylie Sartori Naturopathy, Melbourne (2025)

09/09/2025

Your lymphatic system helps clear out toxins, extra fluid and even excess hormones. Unlike your blood, which gets pumped around by your heart, your lymph does not have a pump. It relies on movement such as walking, stretching, deep breathing, dry brushing or even a good massage to keep it flowing.

If your lymph gets a bit sluggish, it can cause fluid build-up, toxin overload and hormones like oestrogen hanging around longer than they should.

In perimenopause, when our hormones are already a bit unbalanced, this can mean more bloating, breast tenderness, puffy eyes, headaches and fatigue.

Here are some simple tips to get your lymph moving:
�• Go for a walk or try a mini trampoline, rebounding is amazing for lymph�
• Dry brush your skin before a shower�
• Drink enough water so your lymph stays thin and flowing�
• Do some deep belly breathing�
• Treat yourself to a gentle massage or lymphatic drainage

Supporting your lymphatic system helps your body flush out what it no longer needs. When it is flowing well, you may notice less puffiness, clearer skin, better energy and an overall feeling of lightness, which can make a big difference during perimenopause.

If you'd like more support on your perimenopause journey, you can book a free 15-minute discovery call or jump straight into an initial consult. Bookings can be done through my website.

08/09/2025

Antioxidant Foods to Support You in Perimenopause

Antioxidants help protect your cells from oxidative stress, which can increase during perimenopause due to hormonal changes. Eating a variety of antioxidant-rich foods can support your heart, brain, skin and overall energy while helping to reduce inflammation.

Here are some of my favourites:

Berries – blueberries, raspberries, strawberries and blackberries are packed with anthocyanins that protect brain health, support circulation and reduce inflammation.

Turmeric– contains curcumin, a powerful anti-inflammatory compound that helps joint health, liver function and hormonal balance.

Grapes – rich in resveratrol, which supports cardiovascular health and may help regulate blood sugar.

Leafy greens – spinach, kale and rocket provide vitamins A, C, E and K, plus chlorophyll for liver detox support.

Citrus fruits – oranges, grapefruit, lemons and limes are high in vitamin C for collagen production, immune health and skin protection.

Cruciferous vegetables – broccoli, cauliflower, cabbage and Brussels sprouts support healthy oestrogen metabolism and protect against cell damage.

Green tea – full of catechins that improve metabolism, support heart health and protect cells from oxidative stress.

Nuts – almonds, walnuts, pecans and Brazil nuts provide vitamin E, selenium and healthy fats for skin and heart health.

Beans and legumes – lentils, chickpeas and black beans offer fibre, minerals and polyphenols to support gut and cardiovascular health.

Dark chocolate – rich in flavonoids that improve circulation, mood and brain function (choose at least 70% cocoa for maximum benefit).

Including these foods daily can give your body extra protection during perimenopause and beyond.

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.

06/09/2025

Antioxidants and Perimenopause

Antioxidants are compounds found in foods and certain supplements that help protect your cells from oxidative stress — a type of damage caused by unstable molecules called free radicals. During perimenopause, hormonal changes can increase oxidative stress, making antioxidant support even more important.

Reduce oxidative stress and cellular damage
Fluctuating and declining oestrogen levels can make your cells more vulnerable to oxidative damage. This can worsen perimenopause symptoms like fatigue, joint stiffness and skin changes. Antioxidants help neutralise free radicals, protecting your cells and tissues.

Support cardiovascular health
After menopause, the protective effect of oestrogen on the heart and blood vessels declines. This can increase the risk of high blood pressure, plaque build-up and heart disease. Antioxidants help reduce inflammation in the blood vessels, improve circulation and protect against damage to cholesterol particles.

Protect brain cells and support cognitive function
Many women notice changes in memory, focus and mental clarity during perimenopause. Oxidative stress can contribute to these symptoms. Antioxidants help protect brain cells from damage, support healthy blood flow to the brain and may reduce the risk of cognitive decline later in life.

Promote healthy skin
Collagen production naturally declines with age and hormonal changes, which can affect skin elasticity and firmness. Antioxidants protect skin cells from environmental and UV damage, support collagen, and help maintain a healthy, vibrant complexion.

Including a variety of colourful fruits, vegetables, herbs, spices, nuts, seeds, green tea and dark chocolate in your diet ensures a wide range of antioxidants to support your body through this transition.

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.

05/09/2025

Liver Detox and Perimenopause

Your liver plays a central role in hormone balance, especially during perimenopause when oestrogen metabolism and clearance are so important. The liver detox process happens in three phases, each requiring specific nutrients to work effectively.

Phase 1 – Activation
In this first stage, toxins and hormones are processed into intermediate metabolites. These are often more reactive and potentially more harmful than the original substances, so it’s important that phase 2 works efficiently straight after.
Supportive foods and nutrients: B vitamins, quality protein, vitamin C, vitamin E, selenium, zinc, green tea, garlic, onion, berries.

Phase 2 – Conjugation
Here, the liver makes these intermediate metabolites ‘safe’ by binding them to other compounds, making them more water-soluble so they can be eliminated.
Supportive foods and nutrients: Choline from eggs, quality protein, magnesium, turmeric, parsley, rosemary, cruciferous vegetables like broccoli, cabbage and kale.

Phase 3 – Elimination
These now-neutralised compounds are sent to the gut and kidneys to be removed from the body. Good gut health and hydration are essential for this step.
Supportive foods and nutrients: Prebiotic and fibre-rich foods, probiotics and fermented foods, plenty of filtered water.

When each phase is supported, your liver can process and remove excess hormones, environmental toxins and metabolic waste more effectively, helping to reduce symptoms like hot flushes, mood swings, fatigue and skin breakouts.

For more support, I offer 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.

05/09/2025

Supporting Detox in Perimenopause

Your body is always detoxifying, it's processing hormones, breaking down waste products and eliminating environmental toxins. During perimenopause, supporting these processes becomes even more important for hormonal balance and symptom relief.

A nutrient-rich Mediterranean-style diet provides your body with the building blocks it needs to support each phase of detoxification. This way of eating is rich in colourful fruits and vegetables for antioxidants, cruciferous vegetables for healthy oestrogen metabolism, quality protein for liver function, healthy fats for hormone production, and fibre for regular elimination. Oily fish, nuts, seeds, herbs and spices also provide anti-inflammatory compounds that protect your cells as your body clears toxins.

Lifestyle factors make a big difference too. Water is essential — aim for at least two litres of filtered water daily to help flush toxins through the kidneys and support bowel function. Exercise boosts circulation, lymphatic flow and sweating, all of which help move waste products out of the body. Sleep is when your body does much of its repair work, including liver detox and cellular renewal, so aim for 7–9 hours of good quality rest each night.

By combining a whole-food Mediterranean diet with hydration, movement and restorative sleep, you can help your body process and eliminate toxins more efficiently, reducing the burden on your liver, gut and hormones.

For more suport I offer 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.

04/09/2025

Detoxification in Perimenopause

During perimenopause, your body is navigating significant hormonal changes. Oestrogen and progesterone levels begin to shift, and this can influence how efficiently your liver and other detox pathways process hormones, environmental chemicals and metabolic waste.

When detoxification slows or becomes overloaded, these substances can build up in the body. This may make symptoms such as hot flushes, mood swings, fatigue, brain fog and fluid retention more intense. Oestrogen metabolites in particular need to be cleared efficiently to keep hormones balanced.

Supporting detoxification at this stage of life is about helping your body do what it is already designed to do. This includes:

Eating plenty of colourful vegetables and fruits for antioxidant and fibre support

Including cruciferous vegetables like broccoli, cabbage and kale to assist oestrogen metabolism

Staying hydrated with plenty of filtered water

Moving your body daily to promote circulation and lymphatic flow

Reducing your exposure to environmental toxins where possible

Supporting gut health so waste products are eliminated efficiently

Targeted nutrients and herbs, such as magnesium, B vitamins, milk thistle and dandelion root, can further support the liver and detox pathways when needed.

By helping your body process and eliminate toxins effectively, you can ease the burden on your hormonal system and minimise many common 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.

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.

Kylie Sartori Naturopathy

09/09/2025

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