Verbatim response from Claude
Non-Hormone Options for Perimenopause Symptoms
Here are evidence-backed options by symptom:
Hot Flashes & Night Sweats
- Equelle (S-equol supplement) - derived from soy, has decent clinical backing
- Remifemin (black cohosh) - one of the most studied herbal options
- Fezolinetant (Veozah) - prescription non-hormone FDA-approved specifically for hot flashes
- Cognitive behavioral therapy - genuinely effective, look for therapists trained in CBT-I
Sleep
- Magnesium Glycinate (brands like Thorne or Pure Encapsulations) - helps with sleep quality and mood
- CBT-I Coach app (free, from the VA) - strong evidence for insomnia
Mood & Anxiety
- Certain SSRIs/SNRIs like venlafaxine or escitalopram - ask your doctor, prescribed off-label but work well
- Therapy - especially ACT or CBT
Brain Fog & Energy
- Strength training - genuinely one of the most effective interventions overall
- Creatine monohydrate (Thorne, Klean Athlete) - emerging evidence for cognitive support
General Wellbeing
- Whole Foods Plant-Based diet - reduces symptom severity for many women
- Oura Ring - helps track patterns objectively
Worth consulting a menopause specialist (menopause.org has a finder) rather than a general GP.