For women over 35, maintaining a natural hormone balance is crucial to achieving optimal health and wellbeing. As you navigate through perimenopause and beyond, you can employ holistic strategies to optimize the neuro-endocrine system.

While there is a useful and evidence-based place for Hormone Replacement Therapy (HRT) for many women to support the menopause transition, some women can’t tolerate HRT, HRT is too risky for their personal health circumstances, or they simply don’t want to use HRT.

One of the best natural approaches to supporting hormone balance in women through perimenopause and menopause without HRT is nervous system regulation. 

Nervous System Regulation

Regular mindfulness practices like meditation and deep-breathing exercises are key nervous system regulators.

These practices balance the parasympathetic and sympathetic nervous systems, improve heart rate variability (HRV), an objective measure of stress, and normalize cortisol, norepinephrine, epinephrine, and other stress hormone levels.

One nervous system regulation strategy to start today! 

Anytime you feel overwhelmed…

1. Stop what you’re doing

2. Close your mouth

3. Press your tongue flat against the roof of your mouth with the tip of your tongue just behind your front teeth

4. Exhale slowly for 6 seconds through your nose.

5. Inhale for 4 seconds through your nose and repeat, keeping your tongue against the roof of your mouth and your jaw relaxed for 2-3 minutes. 

You will learn dozens more strategies to teach your clients to use in everyday life in our new program, The Longevity Formula: Advanced Menopausal Health Certificate Program.  

Understanding strategies for regulating the nervous system, and optimizing HRV is essential for relieving hot flashes for women in the menopausal transition, and for reducing cardiovascular risk during the menopausal transition and beyond.

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Dr. Jessica Drummond headshot with black background

Founder & CEO

Dr. Jessica Drummond,


Dr. Jessica Drummond, DCN, CNS, PT, NBC-HWC, is the founder and CEO of The Integrative Women’s Health Institute, The Outsmart Endo Health Coaching Program, and the creator of the Women's Health Coach Certification.

She is passionate about caring for and empowering people who struggle with women’s and pelvic health concerns. She is equally passionate about educating and supporting clinicians and wellness professionals in confidently and safely using integrative tools to transform women’s and pelvic healthcare.

Dr. Drummond has two decades of clinical experience as a licensed physical therapist, licensed clinical nutritionist, and board certified health coach working with women with pelvic pain, including endometriosis, vulvodynia, and bladder pain syndrome. She brings a unique, conservative, and integrative approach to supporting women to overcome hormonal imbalances, and chronic pain conditions.

She is a sought after international speaker on topics such as integrative pelvic pain management, natural fertility options, optimal hormone health, menopause, and female athlete nutrition. Dr. Drummond was educated at the University of Virginia, Emory University, Duke Integrative Medicine, and Maryland University of Integrative Health.

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