Free PDF: Navigating Peri / Menopause Relief: Treatments, Foods, Vitamins, Supplements, Herbs, Timing, Cautions

Free Menopause & Perimenopause Relief Guide (PDF)
Hot flashes making you feel like a human lava lamp? This no-fluff, evidence-informed guide gives you fast, practical strategies to calm hot flashes, ease night sweats, improve sleep, clear brain fog, smooth mood swings/anxiety/irritability, address vaginal dryness (GSM), and manage perimenopause irregular periods—without wasting time on myths.

What’s inside (in plain English)

• Symptom checklist & tracker for hot flashes, night sweats, insomnia, fatigue, low libido, vaginal dryness, joint aches, weight changes, brain fog.

• Relief playbook: options for hormone therapy (HRT) and non-hormonal hot flash treatments (what helps, what doesn’t, and how to talk to your clinician).

• GSM care: smart approaches for vaginal dryness and painful sex and reducing recurrent UTIs.

• Lifestyle wins: cooling hacks, sleep routines, stress tools, gentle exercise plans.

• Nutrition basics: protein targets, fiber, hydration, and an anti-inflammatory plate that supports weight and energy.

• Integrative lens: how mind-body practices and herbal/TCM-informed strategies can complement mainstream care.

Who it’s for

• Anyone navigating perimenopause or menopause who wants clear guidance for hot flash relief, sleep support, and mood balance—in one short, printable PDF.

Why you’ll love it

• Actionable: simple steps you can try tonight.

• Evidence-informed: cuts through noise so you don’t buy five supplements you don’t need.

• Quick read: zero fluff, all signal.

Instant download. No paywall, no spammy hoops—just click and save.