If you know me in real life, this feature will make sense. I talk about menopause and perimenopause nonstop. At times, it becomes my entire personality.. So it makes sense to dedicate a Friday five list to some of the things helping me during this transition. I’ve posted about my journey with perimenopause in the past. I’ve come a long way from where I was a few years ago. Back then, I was suffering from brain fog and anxiety. The number on the scale kept traveling north no matter what I ate or did. Luckily for me, HRT has solved many of those issues. But I’ve also been on a health journey with my CNP. With her help, I’m trying to reduce inflammation, blood sugar, cholesterol and improve my overall quality of life. This means, no surprise: lifestyle modifications. I’m eating more protein, lifting regularly and getting some of the best sleep of my life. Given that little intro, here are five products that are helping:

(1) Weighted Vest

I first read about these in Dr. Mary Haver-Claire’s book, The New Menopause. But I’m starting to see them more and more in the everyday. A weighted vest is a vest that can hold up to 20% of your body weight. It helps to build muscle while you exercise or do chores around the house. It makes the work more intense due to the added weight. This can improve cardiovascular health as well as increase calorie burn.

I didn’t buy one for the weight-loss benefits as much as I did for the added strength work. As women, it’s so important to protect our bone density as we get older. This is an easy-add to my dog walks. I got my vest on Amazon (before I started boycotting them). It’s good but it also smells like chemicals. I feel like you can probably source a better one somewhere else if interested. I think there are numerous sources out there and The Pause Life has some shoppable links. The important thing is to find one that can go up to 20% of your body weight. It’s even better if you can find one that allows you to gradually build to that weight. Going for the straight 20% right away may be tough. I’m still at 10% of my body weight. I definitely notice a difference when I wear it on walks. My glutes and calves feel like they are working harder with some extra effort and my core feels activated. I pair the vest with my serola sacroiliac belt that I also wear on walks to keep my glutes engaged. I do look quite the sight (lol!) but it’s for my future health!

(2) Nighty Night Tea w/Valerian

Chamomile might be the most well-know star ingredient of the nighttime tea varietals, but I’m here to pitch Valerian. I discovered it accidentally thinking I was just getting a regular sleepy-time tea. I didn’t read the label well enough until I was at home brewing a cup. The warning to keep away from children was a bit of a jump scare. I’d never heard of Valerian root. But after some investigation, I learned it’s a root that’s been used for centuries for sleeplessness because of it’s sedative properties.

Unlike chamomile, which doesn’t have much of an effect on me, I have found this a more potent herbal relaxation aid. You have to steep for about 15 minutes. It’s been a great pre-bedtime ritual to sit with a cup of this. I read my book and melt into my bed. If I’m looking for extra sleep help, I might also pair it with a gummy or magnesium drink. But on its own, it’s a pretty solid and helpful choice. Of course, because it’s a mild sedative, it’s always smart to check with your doctor. This is especially true if you are on any medications.

[Side note, I learned that Yogi Tea is owned by some questionable leadership. I saw this on a Netflix doc so proceed with caution if you are purchasing their teas. Here is a link to a Reddit thread on the topic.]

(3) Rebecca’s 3-Day Split on Peloton

I love to lift. I know that not everyone can say that. Working out has always been easy from a motivation perspective. The challenge is only finding the time to squeeze it in. That said, I’ve spent years working with personal trainers (which I loved) but that’s not always a financially feasible option. Still, I’m a person who needs a plan and to be told what to do. Enter Peloton.

I’ve been a fan of their strength training videos for a while now. But I find it hard to stick to a routine. It’s difficult if I’m just willy/nilly choosing classes here and there. If it were up to me, I’d do leg day every day and ignore my arms and core. So having something a more structured option is helpful.

This 3-Day split routine led by Rebecca Kennedy has been great for that – providing structure. It’s a simple 3-day plan. Anything more and I’m 100% likely to miss a workout. What I like is that it is repeatable, week after week. This allows you to see gains and adjust as you grow stronger.

If I’ve read anything about going through perimenopause and menopause, it’s that we need to protect our bones and grow muscle. So lifting is essential. And lifting heavy is great (as long as proper form and all that, right?). So here is a program that I’ve felt has helped me achieve a lifting regularity which is also helping me see my gains to keep me motivated. I also love high-fiving my fellow lifters while we are working out. It’s a digital community, but a community nonetheless.

(4) Aloe Vero Juice

This was a recommendation from my chiropractor. I love my chiropractor. And one of the things I love the best about her is that she’s very holistic in her approach. When I started seeing her over a decade ago, I was going through some heavy emotional stuff and she was the first to turn me onto Tara Brach for meditation. She also was the first to recommend ashwagandha for adrenal support. She recommended a postural physical therapist who finally got to the source of my ongoing running injuries (it was weak core). So my point? I trust her. And aloe vera juice is another of her reccos for inflammation.

It’s not the best tasting. However, it’s super easy to add to a smoothie or even a sleep cocktail (cherry juice + magnesium + probiotic soda). It’s just an easy way to add a little supplemental support to my chronic inflammation that comes from stress and perimenopause. It’s also supposed to help with digestion, immunity and blood sugar. And I like that it’s not just another pill. I pick mine up at the co-op but you can find it at most grocery and natural food stores.

(5) Infrared Sauna

My last recco was a pandemic purchase. It was also an impulse purchase. But I have no regrets. I ordered an infrared sauna off of Wayfair. It was about $2k at the time and I used $$$ from my savings. We installed it in our basement. It did require us to hire an electrician to come out to our very old home to add an outlet and extra circuit. And while it’s not the most spa-like of atmospheres to sauna below ground next to my laundry sink and secondary kitchen pantry, it’s convenient.

My hormone doc recently recommended the sauna for inflammation but it’s also something that has been on my radar for years prior to that. There are so many benefits to sweating it out: circulation, immunity, relaxation, skin health. For a while, I paid for infrared sessions at a local wellness studio. I also utilized the dry sauna at Lifetime when I could. But during the pandemic, those were not options – hence the decision to splurge on an at-home set-up. The convenience of having this thing in your home is bar none. There is no having to squeeze in with other gym members and, lately, the women’s’ sauna has been PACKED at Lifetime. It’s always full. So it’s nice to have a private option at home. I can listen to whatever I want via the Bluetooth. I stretch out. Often, I use the time to listen to my weekly astrology reading from the Chani app. I also meditate and perform reiki on myself. Other times, I just jam to music. I’ve even been known to scroll Tiktok while in there, but I don’t really recommend that.

Having a sauna at home means it’s easier for me to dry brush before the session. I can shower in the comfort of my own home. I can even bring a fancy beverage into the little wood box like an adaptogen or hemp cocktail. And every time I use it, it’s like working out. I never regret taking the time to sit and sweat when I’m done. Plus, it helps me sleep like a baby.

So, that’s it… just a few of my favorite things assisting me through this very interesting chapter of life.