Some of you out there might need to re-fill your tool chest with “symptom-relief” options for Menopausal or Perimenopausal side effects or concerns…. Consider the following “fast-track” symptom control plan!

 

Hot Flashes/ Night Sweats

• Black Cohosh 40mg daily
• Vitamin E 400- 800 IU daily
• Evening primrose oil 1000-2000mg/day
• Flax seed, meal or oil 2-3 Tablespoons or 4-8 capsules
• Reduce caffeine, stress, alcohol, hot beverages and spicy foods
• Dress in layers, use fans, drink cold beverages
• Paced respiration at onset of hot flash (slow, deep abdominal breathing)
• Exercise daily, avoid smoking

Mood/ Depression

• 5HTP 50-100 mg at bedtime B-complex orally, sublingual drops, or injection in AM
• Progesterone 20-60 mg at bedtime, topically (have levels drawn to make sure dose is right)
• St. Johns Wort
• GABA 250mg twice daily for anxiety
• Daily Exercise and balanced diet

Fatigue

• Consistently get 7-9 hours of sleep
• Go to sleep by 10 pm.
• B-complex orally, sublingual drops, or injection
• Daily exercise. You will sleep better and have more energy.
• Improve diet. Do not skip meals, eat low fat protein at each meal, and limit sugar and simple carbohydrates.

Insomnia

• Decrease alcohol, caffeine, and other stimulants
• Develop a bedtime ritual (bath, relaxing music, reading)
• Herbal teas (chamomile, passion flower, lemon balm, sleepy time)
• Daily exercise and balanced diet.
• Sleep support supplement “End Fatigue/Sleep” a great natural supplement for improving sleep.
• 5HTP 50-100mg in the evening, valerian root, or melatonin 1-3mg nightly. (can be purchased here)

Libido

• Take care of yourself and your relationship. Feeling good physically and emotionally is important for libido.
• Set aside time to be intimate.
• L-Arginine 1500mg/night improves blood flow to the genitals.
• Have hormones checked, as DHEA or Testosterone levels could be low.

Weight Gain

• Daily exercise for 30-60 minutes
• Improve diet; less bread/starches; more fruit veggies, and fiber, protein with each meal and NO sugar!
• Chromium Picolinate 200mg 2-3x/day for blood sugar balance.
• Memory loss/ mental fog

• Adequate sleep and balanced diet
• Exercise daily
• Keep your mind active: take a class, do crossword puzzles, read
• Fish Oil 3000mg daily
• L-Carnitine 750-1000mg daily on empty stomach
• B-Complex drops or capsules daily after breakfast

 

All supplements listed can be purchased on line through ventanawellness.com with FREE SHIPPING!  ( Free shipping applies to orders over $50.00)

 

Have a hormone balanced day!

Nisha

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