Helena Netscher Naturopathy

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Helena Netscher Naturopathy 🌸 Women’s Health Naturopath
✨ Hormones, skin care, gut health & motherhood
💻 Telehealth - Australia wide
⬇️ Work with me www.helenanetscher.com.au

Cholesterol changes are common in perimenopause, but diet and lifestyle make a big difference. Here are my top tips:🌿 In...
21/10/2026

Cholesterol changes are common in perimenopause, but diet and lifestyle make a big difference.

Here are my top tips:
🌿 Increase soluble fibre (oats, beans, flax)
🍷 Reduce alcohol & added sugars
🍇 Increase antioxidant & polyphenol-rich foods
🐟 Increase unsaturated fats (oily fish, extra-virgin olive oil)
🏃🏻 Prioritise daily movement and stress management
🍛 Increase plant proteins (beans, lentils, soy, chickpeas)

If you’re still struggling with your cholesterol after making these changes, then you likely need more personalised and targeted support with the help of a practitioner.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Metabolic shifts are common in perimenopause, but simple daily habits can help protect long-term health. 🩷 Prioritise pr...
18/10/2026

Metabolic shifts are common in perimenopause, but simple daily habits can help protect long-term health.

🩷 Prioritise protein and fibre at every meal to stabilise blood sugar and keep you satiated. ❤️ Limit refined sugar and unhealthy fats, and focus on wholefood sources instead.
🧡Combine strength training 2–3 times per week with a daily walk to preserve muscle and improve insulin sensitivity.
💙 Finally, manage stress and aim for 7–9 hours of quality sleep. Both are essential for hormone balance and metabolic resilience.

Small, consistent changes go a long way in supporting energy, weight, and overall wellbeing.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





During perimenopause, fat distribution often shifts from hips and thighs to the abdomen.This central fat is more metabol...
16/10/2026

During perimenopause, fat distribution often shifts from hips and thighs to the abdomen.

This central fat is more metabolically active, meaning it releases inflammatory signals and increases cardiovascular risk. Oestrogen decline and rising cortisol both drive this change.

Rather than focusing only on calories, the key is supporting hormonal balance through nutrient-dense meals, managing stress, cardio & strength training, and quality sleep. These strategies reduce abdominal fat not just for appearance, but for long-term metabolic and heart health.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





If you feel like you’re struggling to lose weight despite eating well and exercising, you’re not alone.While the hormona...
14/10/2026

If you feel like you’re struggling to lose weight despite eating well and exercising, you’re not alone.

While the hormonal shifts of perimenopause can slow down metabolism and promote weight gain, especially around the middle, there are other causes that should be ruled out.

Insulin resistance makes it harder to burn fat, while inflammation can stall progress and affect energy. Hypothyroidism slows metabolism, and chronic stress or high cortisol encourages fat storage, especially around the middle. Gut dysbiosis (imbalances in the microbiome) also plays a role in weight, cravings, and inflammation.

If your weight feels “stuck,” rather than just cutting calories, seek to identify the root cause with the help of a practitioner.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Oestrogen has a protective effect on metabolism, influencing fat storage, insulin sensitivity and cholesterol levels. As...
13/10/2026

Oestrogen has a protective effect on metabolism, influencing fat storage, insulin sensitivity and cholesterol levels. As oestrogen levels begin to fluctuate and decline in perimenopause, these protective effects begin to lessen.

This can show up as more fat stored around the waist, changes in blood sugar control, and shifts in cholesterol and cardiovascular health.

While these changes can feel frustrating, they’re also a signal that this stage of life is the perfect time to focus on nutrition, exercise and building muscle, and stress support to protect your long-term health.

If this is something you’d like support with, please reach out!

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Perimenopause can bring shifts in mood, from irritability and low motivation to anxiety and disrupted sleep. These chang...
12/10/2026

Perimenopause can bring shifts in mood, from irritability and low motivation to anxiety and disrupted
sleep. These changes are linked to fluctuating hormones, but also to how stress, nutrition, and lifestyle interact with the nervous system.

Supporting mood during this stage means taking a whole-body approach: keep blood sugar steady with protein and fibre, move your body regularly (especially strength training and time outdoors), and prioritise stress management practices like yoga or breathwork. Nutrients such as omega-3, magnesium, and B vitamins nourish the brain, while herbs like black cohosh, St John’s wort, and saffron may offer additional support.

In addition, it’s important to stay connected, reach out for support, and don’t hesitate to work with a practitioner or therapist to guide you through this transition.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





A 2023 study found that acupuncture can contribute to clinically relevant improvements in comorbid depression and insomn...
11/10/2026

A 2023 study found that acupuncture can contribute to clinically relevant improvements in comorbid depression and insomnia in perimenopause.

PMID: 36815166

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Hair changes are common in perimenopause, but the right foundations can make a big difference. A nourishing diet with pr...
09/10/2026

Hair changes are common in perimenopause, but the right foundations can make a big difference.

A nourishing diet with protein, iron, zinc, vitamin D, B vitamins, and omega-3 supports strong, healthy hair.

Keeping hormones balanced through stress management, stable blood sugar, and herbs like saw palmetto can reduce excess shedding.

Supporting scalp health with massage, circulation, and antioxidants helps protect follicles and encourage growth.

Finally, gentle hair care, minimising heat, harsh dyes, and chemical treatments, helps reduce breakage and maintain resilience.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Many women notice hair thinning or increased shedding during perimenopause and menopause. This is due to the complex shi...
08/10/2026

Many women notice hair thinning or increased shedding during perimenopause and menopause.

This is due to the complex shifts in hormones. As oestrogen and progesterone decline, their protective effects on hair follicles diminish. At the same time, androgens (male-type hormones that women also produce) may become more dominant, shortening the hair growth cycle and leading to finer, thinner strands.

Other contributing factors include increased stress, nutrient deficiencies (iron, zinc, vitamin D, B vitamins), thyroid imbalances, and the higher inflammation and oxidative stress that accompany midlife hormonal changes. Even changes in circulation and collagen can influence hair growth and scalp health.

The good news is that while hair loss in this stage is common, it’s not inevitable. Supporting overall hormone balance, addressing nutrient gaps, managing stress, and maintaining good scalp and hair care practices can all help protect hair during this transition.

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

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





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PO BOX 237
Nichols Point, VIC
3501

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