Women's Hormonal Support - Post Menopause
By WAMOH PT/OT
Product recommendations
ProEPA™ Xtra
Nordic Naturals
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2.00 softgels, once per day.
with meals.
Complete Omega
Nordic Naturals
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2.00 softgels, once per day.
with meal
Bone-Up Three Per Day
Jarrow Formulas
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1.00 capsule, three times per day.
Women's Daily Probiotic
Thorne
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1.00 capsule, once per day.
Lifestyle recommendations
Other
Progressive Resistance & Impact Loading
Perform progressive resistance training (lifting moderate-to-heavy loads) and impact-loading exercises (such as brisk walking or jogging) 3 days weekly to stimulate osteoblastogenesis and prevent sarcopenia.
Other
Skeletal Muscle Protein Optimization
Aim for 1.2–1.6 g/kg/day of dietary protein distributed evenly across meals to counter age-related anabolic resistance, support muscle protein synthesis, and optimize bone matrix remodeling.
Other
Circadian & Sleep Architecture Support
Prioritize consistent sleep-wake cycles and morning outdoor light exposure to sustain circadian amplitude and minimize sleep fragmentation associated with postmenopausal hormonal shifts.
Other
Balance, Fall Prevention & Neuro-Motor Training
Integrate low-impact restorative movement, such as yoga or tai chi, to cultivate balance, proprioception, and postural stability, reducing the downstream risk of falls.
Resources
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