Helena Netscher Naturopathy

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🩷Women’s Health Naturopath
🌱 Supporting hormones, gut health, preconception, pregnancy & postpartum wellness.
đź’»Online consulting - Australia wide
⬇️Bookings + info : www.helenanetscher.com.au

Certain nutrients play a key role in supporting your body through perimenopause. Calcium and vitamin D protect bone heal...
01/06/2026

Certain nutrients play a key role in supporting your body through perimenopause.

Calcium and vitamin D protect bone health, while magnesium supports sleep, mood, and muscle relaxation. Omega-3s reduce inflammation and benefit cardiovascular and brain health. Zinc contributes to hormone balance, skin health, and immune function, while iron helps maintain energy and prevents fatigue, especially if heavy periods are present.

Prioritise getting these nutrients through your diet, and work with a practitioner to assess for deficiencies.

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio.

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy




Studies have shown that omega 3 supplementation can significantly reduce triglyceride levels, improve anxiety, depressio...
31/05/2026

Studies have shown that omega 3 supplementation can significantly reduce triglyceride levels, improve anxiety, depression and cognition, as well as reduce inflammation and protect cells during peri and post-menopause.

PMID: 36641259
PMID: 35565948

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in my bio. 🥰

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy




Here are three common genetic variants that may be impacting your menopausal transition:COMT: COMT breaks down stress ho...
29/05/2026

Here are three common genetic variants that may be impacting your menopausal transition:

COMT: COMT breaks down stress hormones and estrogen. The Met variant slows this process, increasing dopamine and estrogen buildup. This can heighten anxiety, mood swings, and hot flashes. Antioxidants, nervous system support, and estrogen clearance are key.

FUT2: FUT2 affects gut bacteria by controlling secretor status. Non-secretors may have reduced B12, vitamin D, and calcium absorption. This can worsen fatigue, bone loss, and inflammation. Gut support and targeted nutrients can help restore balance.

MTHFR: MTHFR helps convert folate and recycle homocysteine. Reduced activity increases cardiovascular and mood-related risks. Impaired methylation affects detoxification and neurotransmitter production. Activated B vitamins and antioxidant support may be needed.

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





A 2022 study found that adherence to the Mediterranean diet reduced the severity of menopausal and psychological symptom...
29/05/2026

A 2022 study found that adherence to the Mediterranean diet reduced the severity of menopausal and psychological symptoms in those with a high BMI. In particular, the increased intake of legumes and extra-virgin olive oil were found to be the most beneficial.

PMID: 35546996

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio.

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Testing for perimenopause can be tricky, as hormone levels may fluctuate significantly from day to day. Because of this,...
26/05/2026

Testing for perimenopause can be tricky, as hormone levels may fluctuate significantly from day to day. Because of this, perimenopause is often best identified through a combination of symptoms, cycle changes and long-term hormonal patterns, rather than relying on a single hormone test alone.

Common signs may include:
đź©·Irregular cycles
❤️Heavy periods
🧡Worsening PMS
đź’›Irritability & mood swings
đź’šFatigue & brain fog

Tracking your cycle can also provide valuable insight. Monitoring fertility signs such as basal body temperature (BBT) and cervical fluid patterns over time may help identify changes in ovulation and hormonal trends commonly seen in perimenopause.

When hormone testing is used, multiple tests over time are often more helpful than a once-off result, as this allows us to observe patterns and shifts in hormone function.

Some common hormone trends seen in perimenopause may include:
âś… LH: often higher in late perimenopause & menopause
âś… Progesterone: often declines in early perimenopause due to changes in ovulation
âś… Oestrogen: may fluctuate between high and low levels
âś… AMH: may decline as ovarian reserve changes

It’s also important to remember that many other health concerns can mimic or worsen perimenopausal symptoms, including thyroid dysfunction, PMOS, insulin resistance, stress, poor sleep and nutrient deficiencies.

If you’re in your late 30s or early 40s and suspect you may be entering perimenopause, working with a practitioner can help provide a more comprehensive assessment and personalised support. Hormone testing is not always necessary or recommended, and should always be interpreted alongside your symptoms, health history and cycle patterns.

✨ My Perimenopause eBook is designed to help you better understand the hormonal changes of this transition, recognise common symptoms and support your body naturally.

Head to the shop at www.helenanetscher.com.au to purchase your copy or book a consultation for personalised support 🫶🏽



Perimenopause can feel confusing, overwhelming and at times incredibly isolating, especially when you’re trying to make ...
26/05/2026

Perimenopause can feel confusing, overwhelming and at times incredibly isolating, especially when you’re trying to make sense of changes in your body while still managing everyday life.

I created A Holistic Guide to Perimenopause to help women better understand what’s happening hormonally and how to support their body through this transition in a more informed and empowered way.

Inside the eBook I cover:
đź©· common perimenopause symptoms including fatigue, mood changes, sleep disruption, brain fog and cycle changes
đź©· holistic, lifestyle and nutrition support
đź©· nervous system and stress support
đź©· practical tools to support your hormones naturally
đź©· education to help you feel more connected to your body and health

My hope is that this guide helps women feel more supported, validated and like themselves again

The eBook is also on special for the next two weeks.

Find the eBook here ⬇️
https://www.helenanetscher.com.au/shop/p/a-holistic-guide-to-perimenopause

Think of perimenopause as an opportunity to optimise your health and your environment.Rather than fearing this transitio...
26/05/2026

Think of perimenopause as an opportunity to optimise your health and your environment.

Rather than fearing this transition, perimenopause can be a powerful time to reconnect with your body, prioritise your wellbeing and create habits that support long-term health.

Here are some of my top tips for supporting yourself through perimenopause:

đź©·Educate yourself about the hormonal changes occurring in your body
❤️Prioritise self-care, quality sleep and nourishing nutrition
🧡Incorporate regular movement and strength-based exercise to build and maintain muscle mass
đź’›Build a supportive network of friends and healthcare practitioners around you
đź’šBe gentle and compassionate with yourself during this natural phase of life

Small, consistent changes can make a significant difference in how you experience perimenopause

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked in bio 📖

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Perimenopause doesn’t happen overnight, it’s a gradual transition that unfolds over several years as hormone levels begi...
25/05/2026

Perimenopause doesn’t happen overnight, it’s a gradual transition that unfolds over several years as hormone levels begin to shift. Understanding the different stages can help the changes feel less confusing and more manageable

1. Very Early Perimenopause
This stage can begin in your mid-to-late 30s or early 40s, often while your cycles still appear regular. Subtle symptoms such as increased PMS, anxiety, fatigue, sleep disturbances or feeling “not quite yourself” may begin to appear as progesterone levels start to decline.

2. Early Perimenopause
Cycles may start becoming shorter or longer, often varying by 7+ days from your usual pattern. Ovulation becomes less consistent, and symptoms linked to oestrogen dominance (relative to progesterone) may emerge, including mood swings, breast tenderness and heavier periods.

3. Late Perimenopause
Periods become increasingly irregular and may be spaced 60+ days apart. Oestrogen levels decline more significantly during this phase, commonly contributing to symptoms such as hot flushes, night sweats, brain fog, vaginal dryness and sleep disturbances.

4. Menopause
Menopause is officially reached once you have gone 12 consecutive months without a period. At this stage, ovarian hormone production has significantly declined. While some symptoms may improve, others such as vaginal dryness, weight changes and metabolic shifts can continue into the postmenopausal years.

Understanding the stages of perimenopause and menopause can help you feel more informed, supported and empowered throughout the transition

If you’d like to learn more about perimenopause, symptoms and holistic support strategies, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Welcome, I’m so glad you’re here 👋🏽 If you’re new to my page, I’m Helena, a Naturopath passionate about supporting women...
25/05/2026

Welcome, I’m so glad you’re here 👋🏽

If you’re new to my page, I’m Helena, a Naturopath passionate about supporting women through all stages of life with personalised, evidence-based care.

I know how easy it is to put your own health last while juggling work, motherhood, stress and the everyday mental load. Whether you’re struggling with fatigue, hormones, gut issues, brain fog or simply not feeling like yourself, you don’t have to navigate it alone 🩷

My goal is to help women feel heard, supported and empowered with realistic, sustainable health care that addresses the root cause, not just the symptoms.

I consult online Australia-wide via Telehealth

Feel free to say hello below, explore my page or send me a DM if you have any questions 🫶🏽

Address

PO BOX 237
Nichols Point, VIC
3501

Website

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