Category
Hormonal Health
Adaptogen
Maca Root
This Peruvian root has been part of my morning smoothie ritual for over a year. I reach for gelatinised maca because it's gentler on digestion. The difference in energy and mood across the month is real — it supports your own hormone production rather than adding hormones in.
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GLA · Hormones
Evening Primrose Oil
One of my core cycle-support supplements. The GLA (gamma-linolenic acid) in evening primrose oil supports prostaglandin balance, which matters a lot for PMS, breast tenderness, and cycle regularity during the perimenopausal years. I take it in the first half of my cycle.
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Phytoestrogen
Red Clover & Sage Tea Blend
My evening wind-down tea. Red clover is the most phytoestrogen-rich botanical available and sage has centuries of traditional use for hot flashes and night sweats — both validated now by modern research. This blend is how I close the day, especially during high-symptom weeks.
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Category
Gut Health
Estrobolome
Women's Multi-Strain Probiotic
Non-negotiable in my daily routine. The strains that matter most for oestrogen metabolism are L. reuteri and L. acidophilus — look for both on the label. A diverse estrobolome is the gut-hormone connection you can actually do something about every single day.
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Gut Tonic
Organic Apple Cider Vinegar (with the Mother)
First thing in my morning tonic — always with the mother, always unpasteurised. It mildly acidifies the stomach (supporting protein digestion and mineral absorption), stimulates bile flow, and feeds the beneficial bacteria that need a slightly acidic environment to thrive.
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Oestrogen Clearance
Psyllium Husk Powder
The most practical tool for oestrogen clearance. Psyllium binds to bile acids (which carry processed oestrogens) in the intestine, speeding transit and preventing reabsorption. Slower bowel transit is one of the most underestimated drivers of oestrogen dominance — this is a direct, daily intervention.
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Category
Cognitive Wellness
NGF Support
Lion's Mane Mushroom Supplement
The brain fog of perimenopause is real — and underestimated. Lion's Mane stimulates NGF (nerve growth factor), which supports myelin sheath integrity and neuronal health. I noticed the difference in word retrieval and mental sharpness within 6 weeks. I take it every morning without fail.
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Brain & Inflammation
Omega-3 Fish Oil
EPA and DHA are the two most research-supported fatty acids for brain health, joint inflammation, cardiovascular protection, and mood regulation — all of which are directly affected by the hormonal shifts of perimenopause. This is one I'd never drop from my routine.
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Category
Natural Skincare
Facial Oil
Rosehip Oil
My evening face oil — and one of the few skincare products I've stayed loyal to for years. Rosehip is rich in trans-retinoic acid (a natural retinol precursor), linoleic acid for barrier repair, and vitamins A and C. It addresses the hyperpigmentation, texture, and collagen decline that comes with perimenopausal skin changes without harsh actives.
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Brightening Serum
Zinc & Vitamin C Face Serum
Zinc is anti-inflammatory and regulates sebum — crucial during perimenopause when skin can swing between dry and unexpectedly breakout-prone. Paired with vitamin C for collagen synthesis and brightening, this serum works at the level of the skin biology change rather than masking symptoms.
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Category
Sleep & Nervous System
Sensory Calm
Aromatherapy Diffuser & Oils
Scent is the fastest pathway to the limbic system — the part of the brain that governs stress response and emotional regulation. Lavender and frankincense in the evening are part of my wind-down ritual. This isn't just ambience. It's a physiological signal that the nervous system responds to.
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Deep Pressure
YnM Cotton
Baloo Organic
YnM Cotton
Baloo Organic
Weighted Blankets — My Two Favourites
I reach for it on hard evenings and it genuinely settles my nervous system. If you are dealing with caregiver burnout and want to try deep pressure therapy yourself, I highly recommend the YnM Cotton Weighted Blanket (15 lbs) for its even, comforting weight, or the chemical-free Baloo Organic Weighted Blanket if you have highly sensitive skin.
Category
Books & Resources
Caregiving
The 36-Hour Day
If you are caring for someone with dementia, this book belongs in your hands. It is the most practical, compassionate caregiving guide available — written by professionals, but readable by anyone who is exhausted and trying to do right by someone they love. I return to it often.
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