Perimenopause & Hormonal Balance
By Christina Andes
Product recommendations
Black Cohosh 2.5
Pure Encapsulations
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1 capsule, once per day (Morning), ongoing.
Ashwagandha
Pure Encapsulations
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1 capsule, once per day (Morning), ongoing.
with or between meals.
Magnesium Glycinate, 120 mg
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2 capsules, once per day (Bedtime), ongoing.
in divided doses, with meals.
Lifestyle recommendations
Nutrition
Notice and limit common vasomotor triggers such as hot caffeinated beverages, alcohol, and spicy foods, especially in the afternoon or evening.Nutrition
Incorporate 1–2 servings of cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) and 1–2 tablespoons of ground flaxseeds daily to support natural hormone clearance.
Sleep
Keep your sleeping environment cool (around 65–68°F) and disconnect from electronic screens at least 45–60 minutes before bed to promote deeper sleep.
Stress Management
Set aside 10–15 minutes each day for calm diaphragmatic breathing, progressive muscle relaxation, or quiet meditation to soothe your nervous system.
Resources
Cart summary
Christina Andes
Christina Andes, CNC, NASM-CNC Founder, Healthy Horizons Nutrition Counseling I believe nutrition and lifestyle can play a powerful role in supporting long-term health. As a NASM Certified Nutrition Coach and Certified Fast Metabolism Diet Coach, I help women—especially those navigating perimenopause, menopause, and metabolic challenges—improve their health through evidence-based nutrition and sustainable lifestyle changes. My coaching focuses on metabolic health, hormone wellness, inflammation, digestive health, and empowering clients to become advocates for their own health. When appropriate, I incorporate wellness laboratory testing to help clients better understand their health and create individualized nutrition and lifestyle recommendations. My goal is to educate, encourage, and support each client on their journey toward lasting health, while working collaboratively with their healthcare team.
My websiteFocus areas
Metabolic Health
Women's Health
States of practice
Montana
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