Menopause

🌸 NATURAL PROTOCOL FOR MENOPAUSE
(hormonal balance - energy - sleep - vitality - bone protection)

🕖 Morning (just after waking up)

1. Shilajit 250-500 mg/day, 2 months, break 1 month, then resume.

  • Effect: mitochondrial energizer, adaptogen, regulates the hypothalamic-pituitary-adrenal axis.
  • Take on an empty stomach, possibly with a teaspoon of honey or warm water.
    💡 After 2-3 weeks you will feel an increase in tone and a decrease in hot flushes.

2. Vitamin D3 + K2 + Magnesium

  • 💬 Ideal: 1 capsule after breakfast or main meal.

3. AHCC 2 capsules/day

  • Boost immunity, reduce chronic inflammation and fatigue.
  • Excellent for regulating immunity that fluctuates at menopause.
  • It can be taken at the same time as shilajit, without negative interactions.

🕛 Pranz

4. Maslin leaf extract 500 mg, 70 ml/day

  • It reduces oxidative stress, protects the cardiovascular system and stabilizes blood sugar.
  • It also has a mild anti-hypertensive and hot flushes calming effect.
  • It can be taken before meals with a large glass of water.

5. Omega-3, 1 capsule/day

  • Decreases inflammation, supports brain health and mucosal lubrication.
  • In addition, it balances the estrogen/progesterone ratio by reducing hormonal inflammation.

🌙 Evening

6. Ashwagandha, 1 capsule/day 

  • Regulates cortisol, relieves anxiety and insomnia.
  • Helps indirectly to balance hormones.
  • Take 1 hour before bedtime.

7. GABA (optional, only if there is severe insomnia)

  • 1 capsule, 30 min before bedtime.

🍽️ Recommended diet

  • Intermittent fasting 14:10 or 16:8 - very useful for reducing insulin resistance.
  • Reduce refined carbohydrates (white bread, pasta, sweets).
  • Good fats: olive oil, avocado, nuts, oily fish, coconut oil
  • Quality proteins: eggs, fish, chicken, legumes.
  • Hydration: minimum 2 L water/day, especially for women with hot flushes.

🧘 Lifestyle

  • Sleep: 7-8 hours, with bedtime before 23:00.
  • 30-40 min/day + 2 sessions/week of light weight exercise → to prevent osteoporosis
  • Mindfulness / deep breathing / yoga - reduce cortisol levels and stabilize hormone cycles.
  • Sun exposure 15-20 min/day for natural D3 synthesis.