Menopause Wellness
Curated picks
My curated picks for managing hot flashes, mood shifts, and hormonal balance.
SLEEP AND TEMPERATURE SUPPORT
BOLL & BRANCH | Ultimate Cooling Bundle
Never Sleep Hot Again With Percale Sheets and lightweight cooling blanket. Crafted from long‑staple 100% organic cotton in a naturally cooling weave, these sheets tent around the body to allow air to circulate freely, helping regulate temperature and prevent heat buildup overnight. Great for better managing hot flashes and night sweats.
SLEEP & CALM SUPPORT
🌙 Magnesium Glycinate Supplement
Clinician-recommended for perimenopausal sleep disruption and anxiety. Magnesium glycinate is the most bioavailable and gentle form — significantly better tolerated than magnesium oxide. I recommend 200–400mg before bed.
BLOOD SUGAR SUPPORT
Continuous Glucose Monitor (CGM)
A continuous glucose monitor provides real-time data on how your body responds to specific foods, meal timing, sleep quality, stress, and exercise — information that is particularly valuable for women navigating the insulin resistance of menopause. Understanding your specific glucose response patterns is far more actionable than general dietary advice. CGM subscriptions include coaching and app-based analysis. A 30-day trial provides transformative insight into your metabolic patterns.
RED LIGHT THERAPY
Red Light Therapy Panel
Designed for convenient at-home sessions as part of a daily wellness routine. Many people incorporate red light sessions into routines focused on relaxation and healing of the mind and body. Red light therapy (RLT) helps manage grief and depression by stimulating mitochondrial energy production in brain cells, which enhances serotonin and dopamine production. It reduces neuroinflammation, improves sleep by regulating melatonin, and increases cellular energy to improve mood and resilience. This non-invasive approach aids in relieving emotional overwhelm and promoting a calmer mental state.
MIND-BODY PRACTICE
🧘Yoga for Menopause
Specifically designed for perimenopausal and menopausal women, combining restorative yoga, breathwork, and meditation for hormonal balance, mood regulation, and nervous system support. Research-backed and deeply accessible.
STRENGTH TRAINING
Adjustable Dumbbell Set — Bowflex
An adjustable dumbbell set is the most versatile and space-efficient tool for the progressive resistance training that is the cornerstone of menopausal metabolic support. Adjustable sets allow you to increase weight as you grow stronger — the progressive overload that produces the bone density, muscle, and metabolic benefits. These can be used for squats, deadlifts, rows, presses, and lunges — the compound movements that provide the most systemic benefit.
📚ESSENTIAL READING
Estrogen Matters by Dr. Avrum Bluming & Dr. Carol Tavris
The definitive, meticulously researched corrective to two decades of HRT misinformation. Written by an oncologist and a social psychologist, this book makes the case for HRT’s safety and efficacy with clarity, rigor, and compassion. Required reading for any woman trying to make an informed decision about her hormonal health.
TEMPERATURE REGULATION
Boll & Branch
Lightweight Bed Blanket. It starts with the highest quality threads sourced from the finest long-staple 100% organic cotton on earth. The result: a versatile, breathable layer that effortlessly pairs with your favorite bedding.
HERBAL & HORMONAL SUPPORT
🫖Traditional Medicinals Organic Women’s Tea Collection
A thoughtfully curated collection of herbal teas formulated for women’s hormonal health — including chamomile for anxiety, valerian for sleep, and raspberry leaf for hormonal balance. A gentle, ritual-based daily support.
ESSENTIAL READING
📚The Menopause Brain by Dr. Lisa Mosconi
The most comprehensive, science-based, and compassionate book on what menopause actually does to the brain. Written by a neuroscientist. Absolutely essential reading for any woman navigating this transition — or supporting someone who is.
🦴 BONE & HORMONAL HEALTH
Vitamin D3 + K2 Complex
The bone health duo that most women are deficient in. Vitamin D3 supports calcium absorption and immune function; K2 directs calcium into bones rather than arteries. Critical during and after the menopausal transition when bone loss accelerates. I recommend having your Vitamin D levels tested and supplementing to reach 50–70 ng/mL.
NUTRITION FRAMEWORK
Roar: How to Match Your Food and Fitness to Your Unique Female Physiology — Stacy Sims
Exercise physiologist and nutrition scientist Stacy Sims has done more than almost any researcher to document how female physiology requires different nutritional and training approaches than male physiology — and how those requirements change across the hormonal life stages including menopause. Her recommendations for protein, training timing, carbohydrate management, and recovery are evidence-based and specifically relevant to menopausal women.
🌡️ VASOMOTOR SYMPTOM SUPPORT
GYS Viscose from Bamboo Women’s Cooling Pajamas
Night sweats are one of the most sleep-disruptive symptoms of perimenopause. Moisture-wicking, breathable organic bamboo pajamas designed specifically for women experiencing night sweats can make a meaningful difference in sleep quality. A small investment that pays dividends in rest.
MEMORY AID
Skylight Calendar 2
This ultimate digital calendar keeps the whole household on track with shared Calendars, Tasks, Lists, chores, meal plans and on-the-go access. For busy families and midlife moms who need to capture everything immediately and store in one trusted place. When the menopausal brain fog makes it challenging to retain information, this digital calendar helps to move the load off your overworked memory and onto a reliable system.
TEMPERATURE REGULATION
🌡️Cooling Weighted Blanket for Hot Sleepers
Night sweats and disrupted sleep dramatically worsen mood, anxiety, and cognitive function during menopause. A cooling weighted blanket addresses both thermal regulation and the calming benefits of deep pressure stimulation — two birds, one beautiful blanket.
PROTEIN SUPPORT
Vital Proteins Collagen Peptides — Unflavored
Collagen peptides provide a convenient, easily absorbed protein supplement that supports not only muscle maintenance but also joint health, skin integrity, and gut lining — all areas of particular relevance during menopause. Unflavored collagen dissolves in coffee, smoothies, or water without affecting taste. Combined with a complete protein source at meals, it supports the elevated protein targets that menopausal women need.
🫖HERBAL SUPPORT
Black Cohosh Supplement Blend
Black cohosh has the most research support of any herbal supplement for hot flash reduction, with multiple clinical trials showing meaningful symptom relief. Black cohosh helps reduce night sweats, while chaste tree extract provides herbal hormonal balance and helps with monthly mood and bloating. Together they address two of the most common perimenopausal challenges. Always discuss with your physician before starting herbal supplements.
JOURNALING & REFLECTION
📓The Menopause Journal — A Guided Companion
A beautiful guided journal specifically designed for women navigating the menopausal transition. Includes prompts for grief work, identity exploration, mood tracking, and visioning the next chapter. One of my most-recommended tools for this stage.
SLEEP AND HEALTH MONITORING SUPPORT
Oura Ring 4
Introducing Oura Ring 4: the latest evolution of the revolutionary smart ring. Oura Ring 4 brings you closer to what matters most — your health. The updated all-titanium design is powered by Smart Sensing, a new sensing platform that doesn’t just measure your biometrics, it adapts to you, providing insights into over 50 health metrics including sleep, readiness, activity, heart health, stress, metabolic health, and women’s health. Oura Ring quietly and comfortably monitors your health
The content provided on Everyday Wellness Essentials is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. While I am a licensed mental health professional, the information shared on this website is not a substitute for individualized clinical care, diagnosis, or treatment. If you are experiencing significant emotional distress, mental health concerns, or a medical condition, you are encouraged to seek support from a qualified healthcare provider in your area.
Some of the links on this website may be affiliate links. This means that I may earn a small commission — at no additional cost to you — if you choose to make a purchase through these links. I only recommend products or resources that I genuinely believe may be helpful, but you are encouraged to do your own research before making any purchasing decisions.
