Women's Hormonal Support - Peri & Menopause (?)
By WAMOH PT/OT
Product recommendations
HerWellness™ Estrovera®
Metagenics
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1.00 tablet, once per day.
with breakfast with a glass of water .
Black Cohosh 2.5
Pure Encapsulations
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1.00 capsule, once per day.
Chaste Tree (Vitex)
Pure Encapsulations
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1.00 capsule, once per day.
in divided doses, with or between meals.
Magnesium Glycinate, 120 mg
Pure Encapsulations
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1.00 capsule, once per day.
in divided doses, with meals.
Lifestyle recommendations
Movement
Blood Sugar & Vasomotor Trigger Control
Stabilize blood sugar swings that trigger sympathetic surges and hot flashes by pairing protein and fiber at every meal, while minimizing common vasomotor triggers such as alcohol, spicy foods, and excess caffeine.
Movement
Blood Sugar & Vasomotor Trigger Control
Stabilize blood sugar swings that trigger sympathetic surges and hot flashes by pairing protein and fiber at every meal, while minimizing common vasomotor triggers such as alcohol, spicy foods, and excess caffeine.
Other
Autonomic Downregulation & Paced Respiration
Practice paced diaphragmatic breathing (e.g., 4-7-8 breathing) or mindfulness-based stress reduction daily to downregulate autonomic hyperreactivity and decrease the severity of nocturnal hot flashes.
Other
Metabolic Conditioning & Resistance Training
Incorporate 30 minutes of moderate aerobic activity combined with resistance training 2–3 times weekly to support metabolic flexibility, enhance endorphin production, and stabilize mood.
Resources
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