By Dr. Jillian Finker

There are so many powerful ways to support and balance our hormones naturally throughout every stage of life. With over 20 years of helping patients, I’ve seen firsthand how menopausal symptoms can be greatly reduced—and often resolved—without pharmaceuticals.

Hot flashes, insomnia, anxiety and mood changes can often be soothed with surprisingly minimal interventions. Unfortunately, conventional medicine tends to fall short here. Many gynecologists won’t even test our hormone levels, leaving women to navigate this transition with little support.

Thankfully, nature offers us plenty of tools:

• Norway Spruce extract has been shown to reduce hot flashes by over 50 percent and ease night sweats.

• Chaste Tree Berry (Vitex) helps support healthy progesterone levels, which in turn supports better sleep and reduced anxiety.

• Adaptogenic herbs like ashwagandha nourish adrenal function—a key player in hormone balance post-menopause.

• Magnesium is a simple but powerful supplement that promotes restful sleep, calms the nervous system, and eases anxiety.

Lifestyle changes can make a major impact too:

• Hydrate well.

• Avoid alcohol and caffeine—both are known triggers for hot flashes.

• Incorporate calming movement like yoga or tai chi to regulate the nervous system and promote hormonal harmony.

If these gentle, natural techniques aren’t quite enough, bio-identical hormone replacement therapy (BHRT) is a valuable and effective option—especially when guided by a knowledgeable practitioner.

Most importantly: advocate for yourself. Ask for comprehensive hormone testing, including both blood work and a 24-hour comprehensive urine hormone panel. This gives a much more complete picture of what’s really happening in your body.

And always, always consult your trusted naturopathic doctor before starting any new herbs or supplements.

You don’t have to suffer—there are solutions, and your wellness is worth fighting for.

Jillian Finker, ND, is the founder of Finker Wellness located at 2308 Bellmore Ave. in Bellmore. For more information, call 516-765-3272 or visit DrFinker.com.