Great question - there are several evidence-backed options worth knowing about: Supplements with decent evidence Magnesium - helps sleep and mood Black cohosh (Remifemin is a reliable brand) - reduces hot flashes for some women Ashwagandha - stress and sleep support Vitamin D + K2 - bone protection Lifestyle approaches that genuinely work Strength training - arguably the most impactful single thing for symptoms, metabolism, and bone density Reducing alcohol - significantly worsens hot flashes and sleep disruption Limiting refined carbs/sugar - helps with weight changes and mood swings Specific products worth trying Relizen - non-hormonal prescription option for hot flashes with good clinical data Pepid or Kindra supplements - formulated specifically for perimenopause CBT-I apps like Sleepio - cognitive behavioral therapy genuinely helps perimenopausal insomnia Mental health support Therapy or SSRIs/SNRIs - doctors often underprescribe these, but they meaningfully reduce hot flashes and mood symptoms Worth noting Results vary significantly person to person. Tracking symptoms with an app like Clue or Balance helps identify what's actually working for you. Would you like more detail on any of these?
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