Comprehensive Perimenopause Support
By Sabrina Akhavan
Product recommendations
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Magnesium Glycinate Complex
Designs for Health
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2 capsules, once per day (Bedtime), ongoing.
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Cortisol Manager® Allergen Free
Integrative Therapeutics
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1 capsule, once per day (Bedtime), ongoing.
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DIM-Evail
Designs for Health
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1 softgel, once per day (Morning), ongoing.
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Inositol (Powder)
Pure Encapsulations
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1 scoop, once per day (Morning), ongoing.
with or between meals.
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Creatine Monohydrate Powder, Unflavored
Designs for Health
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1 scoop, once per day (Morning), ongoing.
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Osteo Px
Restorative Formulations
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1 capsule, once per day (Morning), ongoing. Take with food.
With breakfast / As needed / with your fattiest meal of the day
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OmegaGenics® 3-in-1 Fish Oil 720 mg EPA-DHA
Metagenics
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2 softgels, once per day (Morning), ongoing.
with food
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Pure PC®
Quicksilver Scientific
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1 teaspoon (tsp), once per day (Morning), ongoing.
Lifestyle recommendations
Nutrition
Incorporate at least 1 to 2 servings of cruciferous vegetables (such as broccoli, Brussels sprouts, or cauliflower) and 25 to 30 grams of fiber daily to encourage healthy estrogen clearance.Nutrition
Emphasize anti-inflammatory fats and colorful plant foods, including extra virgin olive oil, wild-caught fish, berries, and leafy greens, to nourish your gut microbiome and calm systemic inflammation.
Movement
Perform 20 to 30 minutes of progressive resistance training (weights or resistance bands) 2 to 3 days weekly to stimulate bone mineral density and lean muscle preservation.
Sleep
Keep your bedroom cool (65°F to 68°F) and maintain a consistent sleep schedule to support hormonal recovery and nervous system restoration.
Stress Management
Establish a relaxing evening wind-down routine (such as light stretching, breathwork, or reading under warm lighting) 30 to 60 minutes before bed to lower evening cortisol levels.
Resources
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Sabrina Akhavan
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