Perimenopause

Foods, Teas & Supplements

Focus: Nourish Yin, support gentle Yang energy, ease common symptoms (hot flashes, night sweats, fatigue, mood shifts, low energy), and maintain hormonal balance.

Foods to Eat

• Warm, cooked, easily digestible meals: congee (rice or millet), bone broths, soft stews
• Yin-nourishing foods: snow fungus (tremella), black sesame, goji berries, pears, mulberries, tofu, soft eggs
• Healthy fats: avocado, olive oil, walnuts, pumpkin seeds
• Light proteins: soft-cooked eggs, fish, chicken, legumes
• Warming but not drying spices in small amounts: ginger, cinnamon
• Plenty of room-temperature or warm fluids

Foods to Limit or Avoid

• Cold/raw foods in excess (smoothies, ice water, large salads)
• Excessive caffeine and alcohol
• Highly processed, sugary, or fried foods
• Very spicy or greasy meals that can increase internal heat

Teas

• Snow fungus tea (tremella powder or pieces simmered with a little goji or red dates) — supports Yin, skin hydration, and gentle moisture
• Chrysanthemum or rose tea for cooling and calming
• Mild ginger tea if feeling cold or sluggish

Supplements

• • • ZOR Pure Shilajit: Supports overall vitality and gentle Yang energy. In perimenopause it can help stabilize energy, reduce fatigue, support mood, and improve resilience while the body navigates shifting hormones. Many women notice better stamina and fewer “wired but tired” feelings.
    • Vitamin D (maintain optimal levels — test and adjust)   Use 10% Discount Code: abienergy

• Snow fungus powder (daily in tea or smoothies for Yin and moisture)
• Kan Herbals Quiet Contemplative: Classic Kidney Yin / Jing formula (Liu Wei Di Huang Wan base with extra Yin-essence herbs). Supports dryness, empty heat, night sweats, low reserve, and graceful aging during perimenopause. Use under practitioner guidance.
• Pregnenolone (optional, practitioner-guided): A precursor hormone that can support downstream estrogen, DHEA, and progesterone pathways when labs show low reserve. Use only with testing—conversion is individual and can increase heat, acne, or irritability if dosed too high.
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• Optional under practitioner guidance: low-dose DHEA or gentle estrogen priming if labs and symptoms indicate need; progesterone support if cycles are irregular or sleep is disrupted
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Notes

Focus on consistency over intensity. Warm, regular meals and rest matter as much as the supplements.

Medical Disclaimer

This is general wellness information only, not medical advice. Always consult your doctor or licensed practitioner before starting any supplements, hormones, or dietary changes—especially with perimenopause, high FSH, or fertility concerns. Individual needs vary. Results are not guaranteed.