Perimenopause and menopause bring natural hormonal changes that can affect a woman’s energy, mood, metabolic function, and overall well-being. Proper nutrition during this transition is key to easing symptoms, maintaining strength, and promoting lasting health.

At Appleman Nutrition, we provide individualized nutrition counseling designed to support women through this evolution. Whether you’re experiencing hot flashes, weight fluctuations, sleep disturbances, mood imbalances, or digestive discomfort, our team helps you navigate this phase with evidence-based strategies tailored to your specific needs.

To learn how nutritional therapy can benefit you, call us at 917.885.4624 or fill out our online form to connect with a registered dietitian nutritionist who understands the unique challenges of perimenopause and menopause.

Nutritional adjustments can significantly improve symptoms related to menopause. Our approach focuses on:

• Reducing hot flashes and night sweats via nutritional balance and potential supplementation
• Supporting an efficient metabolism through catered meal planning
• Managing weight fluctuations and distribution with practical diet and fitness strategies
• Maintaining muscle mass with a variety of protein rich foods
• Enhancing bone health with calcium, vitamin D and magnesium rich foods
• Stabilizing blood sugar levels to minimize mood swings and fatigue.
• Improving heart health through anti-inflammatory and antioxidant rich foods.
• Promoting digestive comfort with fiber-rich and gut-friendly nutrition.

By targeting these areas, we help you navigate peri-menopause and menopause with confidence.

Tailored Nutrition Plans for Every Stage of Menopause

Every woman experiences menopause differently, which is why we develop personalized nutrition plans that fit your unique needs and lifestyle. Our services include:

• Identifying dietary strategies to minimize symptoms like hot flashes and bloating.
• Creating hormone-friendly meal plans rich in omega-3s, phytoestrogens, and essential nutrients.
• Recommending supplements where necessary to address nutritional deficiencies and uncomfortable symptoms.
• Providing practical strategies for maintaining a healthy weight and efficient
• Encouraging hydration, stress reduction, and mindful eating habits to improve overall health.

Our goal is to provide you with practical, sustainable solutions to optimize your nutrition and well-being during this transition.

Our Service Areas – Supporting Women’s Health in NYC and Beyond

Appleman Nutrition offers both virtual and in-person nutrition counseling services. We are based in New York City, but licensed in Connecticut and Florida. For our local patients, we serve people in all regions, including:

• Manhattan
• Brooklyn
• Queens
• The Bronx
• Staten Island

We also work remotely with people in Westchester, throughout Connecticut, and all over Florida. Our registered dietitian nutritionists understand the complexities of perimenopause and menopause and provide compassionate, personalized guidance for your specific concerns.

Menopause is a natural part of a woman’s healthy life cycle, and with the right nutritional strategies, women can feel empowered to feel their best and strongest. A well-balanced diet tailored to your needs can help you manage symptoms, support long-term health, and improve your overall quality of life.

Appleman Nutrition is here to provide the guidance you need to feel your best. Whether you prefer in-person or virtual counseling, we’re ready to help you take charge of your health.

Schedule a consultation today by calling 917.885.4624 or filling out our online form. Let us help you build a strong foundation for lifelong wellness.