🌸 Supplements and Daily Habits I Continue for Menopausal Insomnia and Hot Flashes

🌸 Menopause and My Daily Life

Supplements and Lifestyle Adjustments That Eased My Hot Flashes and Insomnia

Since entering menopause, I feel like my aging has accelerated all at once.
When I see women of the same age on social media, they are so beautiful that I am
surprised and wonder, "Are we really the same age?" and honestly, it makes me feel down.

👭 I Look Older Than My Sister

I have a sister who is 8 years older than me.
Normally, I should look younger by that age difference.

But in reality, I look older than my sister.
The person I see in the mirror has a face that shows fatigue, lacks expression, and looks somewhat stiff.
Surely, the hardships I have faced so far are etched directly onto my face.

Menopausal discomfort affects not only the body but also facial expressions and overall aura.
With hot flashes and insomnia leading to shallow sleep, my skin tends to look dull, and before I knew it, the number of times I smile has decreased.

💦 The Hardest Parts Are Hot Flashes and Insomnia

I take sleeping pills for depression, but even so, I have been sleeping less than before.
I average 5 hours of sleep. I wake up once or twice in the middle of the night, and even if I try to go back to sleep, I can't.

Recently, I have given up and just get up, using the morning time to create content for note, Instagram, and Threads
.
This "morning activity" is certainly productive, but by the time work starts, my sleepiness hits its peak...😔

😣 Is This Irritability Menopause? Or Is It...?

Sometimes I can't tell if my irritability is due to menopause or my original personality.
Especially now, my college-aged son's summer vacation is too long, and I've been feeling irritable lately.

• He's home all the time because his part-time job is on Obon break

• He's mostly playing games or chatting with friends

• Even when I tell him, "I'm not feeling well, so please wash the dishes" or "I'm not eating lunch, so just have something yourself," he pretends not to hear me and stays holed up in his room

And I hear him screaming while gaming all day long...
Continuing to listen to this makes my mood worse and worse, and my stress turns into irritability.

🌱 Supplements That Help with Menopausal Discomfort

Menopausal symptoms are caused by hormonal changes, and sometimes diet and lifestyle improvements alone
are not enough.
That is why I started incorporating supplements.

1. Soy Isoflavones and Equol

• Soy Isoflavones: Intestinal bacteria convert them into equol to exert their effects

• Equol: Can be ingested directly, making it easier for even those who cannot produce Equol to feel the effects

💡 About half of Japanese women have a constitution that cannot produce Equol. You can check this with a testing kit.

<Reviews>

2. Nutrients that tend to be lacking during menopause

• Vitamin E: Promotes blood circulation, improves cold sensitivity and stiff shoulders

• Calcium + Vitamin D: Prevents osteoporosis

• Vitamin B complex: Nerve balance, mental stability

• Iron: Prevents anemia

<Reviews>

👉 I have summarized foods that are good for menopause and foods to avoid.
Please use this as a reference if you'd like 😊

🏆 Supplements I've tried & popular ones with real reviews

1. Inochi no Haha A (Kobayashi Pharmaceutical)

• Features: Contains Japanese-Chinese herbal medicines + vitamins

• Support: Addresses a wide range of issues such as irritability, hot flashes, stiff shoulders, and cold sensitivity

• My experience: I took this during the early stages of menopause and my menstrual cycle stabilized. It suited me better than the herbal medicine from the hospital.

Reviews

2. Equelle (Otsuka Pharmaceutical)

• Features: Direct intake of soy-derived equol

• Benefits: Effective even for those who cannot produce equol

Reviews

3. DHC Soy Isoflavone Equol

• Features: Good value for money, small tablets that are easy to swallow

• Ingredients: Soy isoflavones + equol

Reviews

4. Nature Made Vitamin E

• Features: Single ingredient, easy to continue

• Uses: Cold sensitivity, poor circulation, and antioxidant support

Reviews

📝 My Menopause Management Methods

• Do light stretching and drink warm water upon waking in the morning

• Use a handheld fan and cooling towel during hot flashes

• Avoid looking at my smartphone at night to combat insomnia (keep the bedroom dark and quiet)

• Supplement nutrients in a balanced way through meals and supplements

• If you feel irritable, go outside to get some fresh air (even a short time is effective)

🌿 Conclusion

During menopause, both your body and mind are prone to instability, and even small events at home can trigger stress.
However, once you find the care that works for you, you can start to feel more positive little by little.

For me,morning activities and supplementswere that first step.

Work, housework, childcare, caregiving... every day is truly busy, isn't it?
Before you know it, you're always putting yourself last.
I spent my days that way, too.

That is precisely why I have come to think that now,I can face menopause well and overcome it, even if it's just a little at a time.

Please, don't push yourself too hard, and take care of your own heart and body.🌸
I hope this serves as a reference for those who are struggling in the same way.😊
Hana🌸

🔗 "Gently for both mind and body" A summary of how to overcome menopause

I have compiled my real-life experiences with menopause and self-care tips.
For those suffering from hot flashes, insomnia, irritability... I hope this brings you some peace of mind or helpful hints.🌸