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š āHot Flashes & Hacksā ā 20 Essentials That Will Help Cope With Menopause (Without HRT)
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items Letās be real: menopause isnāt just hot flashes. Itās sleep issues, brain fog, joint pain, and the emotional rollercoaster no one warned you about. Iām not on hormone replacement therapy (HRT), but Iāve found a solid lineup of things that actually he...
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Helps with those midnight temperature swings. When you combine with cooling sheets ā 2 nights into using these sheets I have have gotten better sleep!
Cooling Pillow & Pillowcase with Cooling Sheets
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Breathable fabric is a game-changer for sleep.
Bamboo Sleeveless Tank Top & Shorts Pajama Set
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Soothes anxiety and helps with falling asleep faster. I had no idea about this but i found my self stacking pillows on top of meā¦. This works so much better!
Weighted Blanket
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Melatoninās best friend. Total darkness helps with quality š“zzzs. We have shutters in our room which are great and completely make our room dark but if all else fails use a mask ā even better if you donāt turn the tv on at least 30 minutes before y...
Blackout Window Curtain Panels
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Known to support sleep and mood (talk to your doc). I am just about 45 days into take this and have started to sleep better and feel like me again.
Magnesium Glycinate Supplement
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For stress support and hormone balance.
Ashwagandha or Adaptogenic Herbs
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A fiber boost + plant-based omega-3s (easy to mix into yogurt or smoothies).
Flaxseed or Ground Chia
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Helps identify triggers and patterns. Nobody talks about this but the thing is you wonāt remember what you ate yesterday let alone last month when you had a migraine etc. Tracking or just journaling might be pretty eye opening. Try it for a month o...
Balance app
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Think peppermint, chamomile, or raspberry leaf.
Limit caffeine especially after 12:00 or completely switch from coffee to tea -- sorry I can't do that but tea at night has been helpful ... or Golden Milk (see below)
Mood Boosting Tea Bundle - Art of Tea
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Hydration š¦ is non-negotiable during this phase. I like this one but it doesnāt really matter what bottle you choose just make sure you use it!
Good Water Bottle Youāll Actually Use !
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For managing emotional waves or helping you get back to sleep. I don't know how it works but it does! Every time I use it I fall back to a deep sleep!
Simple Meditation or Breath App
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Letās normalize it. Dryness is real, and there are solutions. Start with one and see if it works for you. Every woman is different and what works for me may not work for you
Lube & Vaginal Moisturizer
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Calming + cooling on the go. I love this set perfect for helping you on the go!
Essential Oil Roller (Lavender or Peppermint)
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Goodbye underwire, hello relief. OMG I didnāt know how uncomfortable wearing a bra could be until menopause.
Comfortable Bralette or Non-Wired Bra
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Even 10 minutes helps. I love rebounding ā for a 3 minute health bounce. I really like my affordable rebounder that has helped me get more movement every day. Since I didnāt know if I was going to like rebounding I didnāt want to make a big investm...
Daily Movement Routine (like walking or gentle rebounding)
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You are not alone .. find a group or friend that understands. Facebook or your church is a great place to start!
šÆāāļø A Friend or Community to Vent To
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Known to help reduce inflammation -- Golden Milk or Tumeric Shot 2x a day I make my own! Be sure to include fresh ground pepper and a fat like MCT oil for better absorbtion.
Golden Milk
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Before retiring for the evening take a shower to get rid of the dirt and grim of the day. End with 30 seconds of cool water! Even better if you dry brush before your shower!
Cool Shower and Dry Brushing
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I like a great wine or a craft beer but I have found that when I donāt drink and follow a good diet, take my supplements and exercise I feel so much better. I know it can be exhausting but once you find a routine it gets easier.
Avoid Alcohol
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I just like thisā¦ take five minutes and relax.
Cold Cap