Spontane Allergien in der Perimenopause

Inhaltsverzeichnis Warum das Mikrobiom so wichtig ist Die Verbindung zwischen Mund- und Darmflora Folgen eines gestörten Mikrobioms Mikrobiom und Perimenopause Wie du dein Mikrobiom natürlich stärken kannst Fazit: Deine Gesundheit beginnt im Mund Fragen & Antworten Das Mikrobiom ist mehr als nur eine Ansammlung von Bakterien – es ist ein hochaktives Ökosystem, das mit deinem Immunsystem, deinen Hormonen, deinem Blutkreislauf und sogar deinem Gehirn kommuniziert. Besonders die Mundhöhle und der Darm spielen dabei eine zentrale Rolle. Ein gesundes Mikrobiom sorgt nicht nur für starke Zähne und gesundes Zahnfleisch, sondern auch für eine effiziente Verdauung, ein gesundes Herz- Kreislaufsystem, ein stabiles Hormonsystem und sogar für dein mentales Gleichgewicht. Erfahre, wie eng Mund- und Darmflora zusammenhängen und was du tun kannst, um sie gezielt zu stärken – vor allem in der hormonellen Umbruchzeit der Perimenopause. Warum das Mikrobiom so wichtig ist In deinem Körper leben mehr Mikroben als Körperzellen. Genauer gesagt: etwa 39 Billionen Bakterien – die meisten davon im Darm, aber auch im Mundraum. Diese kleinen Mitbewohner regulieren nicht nur die Verdauung, sondern beeinflussen deine Hormone, dein Immunsystem, deine Knochengesundheit und sogar deine Stimmung. Ein ausgewogenes Mikrobiom kann unter anderem: Schädliche Keime verdrängen Entzündungen reduzieren Östrogene abbauen und recyceln (über das sogenannte Estrobolome) Neurotransmitter wie Serotonin produzieren, die für Wohlbefinden und Schlaf entscheidend sind Das Mikrobiom ist also kein Nebendarsteller – sondern spielt eine Hauptrolle für deine Gesundheit. Die Verbindung zwischen Mund- und Darmflora Die Mundhöhle ist die erste Station der Verdauung – und oft ein übersehener Faktor, wenn es um systemische Gesundheit geht. Dabei ist der Weg von der Zunge bis zum Darm direkter als man denkt. Bakterielle Wanderung: Ungünstige Keime aus dem Mund können beim Schlucken in den Darm gelangen und dort das empfindliche Gleichgewicht der Darmflora stören. Entzündungen: Eine entzündete Mundschleimhaut oder Zahnfleischentzündungen (z. B. Parodontitis) fördern systemische Entzündungsreaktionen, die sich auf den gesamten Körper auswirken. PH-Wert: Ein zu niedriger Speichelfluss (z. B. durch hormonelle Veränderungen) verändert den pH-Wert im Mund – was wiederum sowohl die Zahn- als auch die Darmgesundheit beeinflusst. Immunsystem: 70 % unseres Immunsystems sitzen im Darm. Doch der erste Kontakt mit Erregern findet im Mund statt – dort entscheidet sich oft, ob dein Körper effektiv reagieren kann. Unterstützung – einfach und effektiv Unsere speziell entwickelte Formel vereint Vitamine, Mineralstoffe, Adaptogene, Bakterienkulturen und vieles mehr für deine Unterstützung im Alltag. Perfekt abgestimmt für eine unkomplizierte tägliche Routine – einfach einzunehmen und vielseitig einsetzbar. Diese All-in-One-Lösung hilft dir, deine Energie zu erhalten und deinen Körper nachhaltig zu unterstützen, ohne zusätzlichen Aufwand. 87 Inhaltsstoffe Produziert in Deutschland Studienbasierte Wirksamkeit Speziell für Frauen ab 40 Klar, ehrlich, auf den Punkt – wir liefern Lösungen statt leere Versprechen. Zum Produkt Folgen eines gestörten Mikrobioms Ist das Mikrobiom aus dem Gleichgewicht geraten – durch Stress, unausgewogene Ernährung, Antibiotika oder hormonelle Schwankungen – kann das vielfältige Folgen haben. In der Mundhöhle Zahnfleischentzündungen (Gingivitis, Parodontitis und Kieferknochenrückgang) Karies trotz guter Zahnpflege Mundgeruch Mundtrockenheit Im Darm Blähungen, Reizdarm, Verstopfung Leaky-Gut-Syndrom (durchlässige Darmwand) Störungen in der Nährstoffaufnahme (z. B. Vitamin B12, Magnesium) Entzündungsneigung Systemisch Stimmungsschwankungen, Brain Fog, depressive Verstimmungen Gewichtszunahme trotz unverändertem Essverhalten Schlafstörungen und Erschöpfung Schwaches Immunsystem und Infektanfälligkeit Hormonelles Ungleichgewicht durch gestörten Östrogenabbau Mikrobiom und Perimenopause Die hormonellen Umstellungen in der Perimenopause wirken sich direkt auf das Mikrobiom aus – und umgekehrt. Weniger Östrogen = weniger bakterielle Vielfalt: Studien zeigen, dass sinkende Östrogenspiegel zu einer verringerten Diversität der Darmflora führen Estrobolome gestört: Das Estrobolome – eine spezielle Gruppe von Darmbakterien – ist zuständig für den Abbau und die Wiederverwertung von Östrogen. Ist diese Funktion gestört, kann das zu hormonellem Ungleichgewicht führen. Verdauung verlangsamt sich: Progesteron wirkt regulierend auf die Darmbewegung. Wenn es abnimmt, kann es zu Verstopfung, Völlegefühl oder Blähungen kommen. Mundflora im Wandel: Durch weniger Speichelproduktion steigt das Risiko für Zahnfleischerkrankungen und Karies – beides verstärkt systemische Entzündungen. Auch das Gehirn ist betroffen: Ein Ungleichgewicht im Darm kann die Produktion von Serotonin und GABA (Gamma-Aminobuttersäure), beides stimmungsaufhellende Neurotransmitter, stören – was depressive Verstimmungen begünstigt. Die ohnehin erhöhte Anfälligkeit für Stimmungsschwankungen, Schlafprobleme oder Angstzustände in der Perimenopause können durch das gestörte Mikrobiom verstärkt werden. Wie du dein Mikrobiom natürlich stärken kannst Die gute Nachricht: Dein Mikrobiom ist erstaunlich anpassungsfähig. Es reagiert schnell – manchmal schon innerhalb weniger Tage – auf das, was du isst, wie du lebst und wie du dich fühlst. Du kannst also aktiv Einfluss nehmen. Und das lohnt sich. Ernährung anpassen Dein Mikrobiom braucht Ballaststoffe, Vielfalt und lebendige Nahrung. Besonders gut tun ihm pflanzliche Lebensmittel wie Linsen, Haferkleie, Leinsamen und buntes Gemüse. Präbiotische Lebensmittel wie Chicorée, Zwiebeln, Spargel oder Bananen nähren die „guten“ Bakterien, während probiotische Quellen wie Joghurt mit lebenden Kulturen, Kefir, Kimchi oder rohes Sauerkraut frischen Nachschub liefern. Auch Bitterstoffe – etwa in Rucola oder Artischocke – sind echte Booster für die Verdauung und Leberfunktion. Zucker und Weißmehl reduzieren Zu viel Zucker – und auch einige künstliche Süßstoffe – fördern das Wachstum ungünstiger Keime im Darm und bringen die Balance ins Wanken. Weißmehlprodukte wirken ähnlich und nähren eher die „falschen“ Bakterien. Achte deshalb auf natürliche, vollwertige Lebensmittel – dein Darm wird es dir danken. Darmfreundliche Nahrungsergänzung Manchmal braucht dein Darm auch gezielte Unterstützung. Besonders in hormonell anspruchsvollen Phasen wie der Perimenopause kann es sinnvoll sein, mit Nahrungsergänzungen und Bakterienkulturen zu arbeiten. Stress reduzieren Chronischer Stress verändert nachweislich die Zusammensetzung deiner Darmflora. Atemtechniken, Yoga, kleine Meditationen oder einfach nur regelmäßiger, guter Schlaf - am besten mit geschlossenem Mund. All das stärkt die sogenannte Darm-Hirn-Achse. Schon zehn Minuten täglich können hier einen Unterschied machen. Richtige Mundpflege Eine gesunde Mundflora ist der erste Schritt für ein gesundes Mikrobiom. Milde, alkoholfreie Mundpflegeprodukte, tägliche Reinigung der Zähne, Zunge und Zahnzwischenräume sowie regelmäßige Zahnarztbesuche und professionelle Zahnreinigung helfen, Entzündungen zu vermeiden, die sich sonst auf den ganzen Körper auswirken können. Und nicht vergessen - genug trinken, um Wasser und die Speichelproduktion zu fördern und schädliche Bakterien auszuspülen. Deine Basis. Täglich. Ganz einfach. Unsere Routine ist für dich gemacht – unkompliziert, schnell zubereitet und perfekt in deinen Alltag integrierbar. Versorgt dich täglich mit allem, was dein Körper jetzt braucht für Power. Fokus. Balance. Kein Aufwand Keine Komplexität Nur du, deine Energie und das gute Gefühl, auf dich zu achten. Zum Produkt Fazit: Deine Gesundheit beginnt im Mund Das Mikrobiom ist ein unterschätzter, aber entscheidender Faktor für deine Gesundheit – besonders in der Perimenopause. Mund- und Darmflora sind eng miteinander verbunden und beeinflussen dein Hormonsystem, deine Verdauung, deine Stimmung und sogar deinen Schlaf. Frauen ab ungefähr 40, die hormonelle Veränderungen spüren, sollten dem Mikrobiom besondere Aufmerksamkeit schenken. Mit gezielter Ernährung, bewusster Pflege und einem achtsamen Lebensstil kannst du aktiv dazu beitragen, dein Gleichgewicht zurückzugewinnen – von innen heraus. Denn: Dein Bauch weiß mehr, als du denkst. Lust auf spannende Inhalte rund um die Perimenopause in deiner Inbox? Wir glauben an die Kraft der Geimeinschaft und den Austausch. Folge uns gerne auf  Instagram | Pintrest . Oder empfange die Mails bequem in deiner Inbox. Du wünschst dir mehr Informationen? Blutzucker-Management, hormonelle Balance oder gesunder Schlaf – Daylista recherchiert für dich die wichtigsten Antworten rund um deine Gesundheit. Unsere 9 Fokusbereiche helfen dir, dein Wohlbefinden gezielt zu verbessern: pump it up, happy sleeping, no drama be queen, from the heart, under pressure, l'amour toujours, I can see clearly now, unstoppable und just the way you are. Unser Navigator ist eine Ressource für dich. Weil du weißt, was du willst - und wir wissen, wie du es erreichst. Jetzt den Navigator besuchen. Jetzt mit Daylista starten Fragen & Antworten Was hat meine Hormonbalance mit meinem Darm zu tun? Mehr als du denkst. Der Darm ist aktiv an der  Verwertung und dem Abbau von Östrogenen  beteiligt – über das sogenannte Estrobolome. Gerät das Mikrobiom aus dem Gleichgewicht, kann dies den Östrogenspiegel und damit deine hormonelle Balance stören. Besonders in der Perimenopause ist das ein sensibler Kreislauf. Warum muss ich meine Zahngesundheit mitbedenken? Die Mundhöhle ist der Eingang zum Mikrobiom. Entzündungen im Mund können den gesamten Körper belasten und das Gleichgewicht der guten zugunsten der schlechten Bakterien im Darm stören. Eine milde, regelmäßige und gründliche Mundpflege sowie eine regelmäßige professionelle Zahnreinigung ist in der Perimenopause wichtiger denn je – besonders bei trockener Mundschleimhaut oder Zahnfleischproblemen. Wie erkenne ich, ob mein Darm-Mikrobiom aus dem Gleichgewicht ist? Ein „gestörtes Mikrobiom“ zeigt sich nicht immer sofort, aber typische Anzeichen sind: häufige Verdauungsprobleme, ständige Müdigkeit, Hautunreinheiten, Infektanfälligkeit oder Stimmungsschwankungen. Auch Heißhunger auf Zucker oder eine plötzliche Gewichtszunahme können Hinweise sein. Höre auf dein Bauchgefühl – im wahrsten Sinne des Wortes. Dr. Julia Ulbricht-Förschle Als Anwältin und Mutter von zwei Kindern kenne ich das Jonglieren zwischen Job, Familie und MeTime. Mit Ende 40 fühle ich mich stärker und freier denn je – weil ich gelernt habe, mir selbst mehr Raum zu geben.  Mit Daylista  möchte ich Frauen ermutigen, ihre Vierziger und die Zeit danach mit Leichtigkeit, Power und dem Mut, neue Chancen zu ergreifen, zu genießen. Warum Frauen ab 35 mehr Protein für ihren Stoffwechsel benötigen Weiterlesen Sport in der Perimenopause: Bewegung als Schlüssel Weiterlesen Hormonersatztherapie und pflanzliche Alternativen: Wege zur hormonellen Balance in den Wechseljahren Weiterlesen Mikronährstoffe ab 40: So bleiben Frauen vital, klar und stark Weiterlesen Sauna als Longevity-Hack: Schwitzen für Herz-Kreislauf-Gesundheit und Wohlbefinden Weiterlesen

Learn how cryotherapy reduces inflammation, promotes cell regeneration, and positively affects skin, brain, hormones, and metabolism.

Table of contents What are mitochondria? How do mitochondria work? Mitochondria and health: Key to vitality and prevention 1. Energy and quality of life 2. Mitochondria and the aging process 3. Dealing with free radicals: Producers and defenders in one 4. Role in disease 5. The connection between mitochondria and the psyche How can we strengthen our mitochondria? Conclusion: Strong mitochondria, strong life Questions & answers about mitochondria Our cells contain tiny, highly specialized power plants that—relative to their weight—can generate more energy than the sun. We're talking about mitochondria, the fascinating organelles that not only ensure our survival but also play a crucial role in our health and energy. Mitochondria are truly multitalented cells. They provide energy, influence how we age, and play a role in many diseases. At the same time, we can do a lot ourselves to support these cellular powerhouses and keep them healthy. Let's take a closer look. What are mitochondria? Mitochondria are tiny cell organelles found in almost all cells in our body – with the exception of red blood cells. They measure only 0.75 to 3 micrometers in size, but they are truly powerhouses. In a single cell, such as a heart muscle cell, thousands of mitochondria work tirelessly to provide the necessary energy. Particularly impressive: a human egg cell can contain up to 100,000 mitochondria . In addition to energy production, mitochondria perform many other vital functions, such as: Keeping cells clean: They help get rid of old or damaged cells to make room for new ones. This is called "programmed cell death." Chemistry for the cells: They build special molecules such as iron-sulfur clusters, which are needed for many important processes in the cells. The right balance: They maintain the balance between oxidative and reductive processes in the cells, i.e. a cellular balance between “stress” and “relaxation”. Hormone production: They even help in the production of important hormones such as sex hormones. What's particularly exciting is that millions of years ago, mitochondria were independent bacteria that merged with our cells. They're like ancient "roommates" who have retained a piece of their own DNA. This allows them to still control some things themselves, rather than being completely dependent on the cell. Deep down, they're still a bit like the bacteria they evolved from—and that's exactly what makes them so unique! How do mitochondria work? The main function of mitochondria is the production of adenosine triphosphate (ATP) , our body's universal energy source. This energy production occurs in several steps: Carbohydrates are converted It all begins in the cell's cytoplasm, outside the mitochondria. There, carbohydrates we ingest through food are broken down into smaller components. One important step is the conversion into a molecule called pyruvate . This is, so to speak, the first raw material that the mitochondria use for energy production. The citric acid cycle – collecting energy The pyruvate migrates to the mitochondria, where it is further processed in the so-called citric acid cycle . This process releases small particles containing a lot of energy – called electrons . These electrons are like energy packets that are later reused. The respiratory chain – sending electrons on their journey The electrons are then passed along a kind of conveyor belt, the respiratory chain . This respiratory chain consists of several "stations" (called complexes) that pass the electrons along one by one. This process creates a "proton gradient" – meaning that there are many protons (small positively charged particles) on one side of the membrane and few on the other. This creates a kind of voltage field, like in a battery. ATP synthase – converting energy into ATP Eventually, this stored energy is used to produce the molecule ATP . This happens through an enzyme called ATP synthase . You can imagine it as a small windmill, powered by the protons as they flow back through the membrane. This releases the energy needed to produce ATP. ATP – The energy that drives everything The finished ATP leaves the mitochondria and is used wherever energy is needed in the cell. It is, so to speak, the "currency" used for all processes in the body. ATP - This is what you need it for Moves muscles: Without ATP, your muscles couldn't contract, so no movement, no heartbeat. Supplies your brain: Your brain needs ATP for communication between nerve cells so that you can think, learn, or store memories. Helps with cell building: ATP provides the energy needed to produce new cells, proteins, and other important molecules. Repairs damage: Even the repair of minor cell damage only works with sufficient ATP. An impressive detail: Mitochondria generate an electrical voltage of approximately 1,000,000 volts per centimeter —a value that would generate a spark in the air. But in our cells, this happens in a controlled and precise manner. Support – simple and effective Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort. 87 ingredients Produced in Germany Study-based effectiveness Especially for women over 40 Clear, honest, to the point – we deliver solutions instead of empty promises. To the product Mitochondria and health: key to vitality and prevention Mitochondria are not just energy producers, but play a central role in virtually all processes that determine our health. Their function extends far beyond ATP production. They are crucial for cell protection, aging processes, and the development of many chronic diseases. 1. Energy and quality of life Mitochondrial energy production is essential for all cellular functions. Every cell needs ATP to perform its specific tasks—be it signal transmission in the nervous system, muscle contraction, or hormone production. When mitochondria aren't functioning optimally, an energy deficiency occurs at the cellular level. This manifests itself in: Chronic fatigue and exhaustion : Those affected often feel weak. This has a significant impact on physical and mental performance. Reduced physical endurance : Reduced energy production in muscle cells also leads to rapid fatigue during physical activity. Mental fatigue : The brain, a high-energy organ, is sensitive to mitochondrial dysfunction and shows symptoms such as difficulty concentrating and memory loss. 2. Mitochondria and aging processes Mitochondria play a key role in the aging process. Mitochondrial function declines over time due to damage to mitochondrial DNA and oxidative stress. Oxidative stress – when free radicals rage As mitochondria produce ATP, small molecules called reactive oxygen species (ROS) are produced as a byproduct. These are aggressive particles that, like tiny troublemakers, can attack cellular components, such as the cell membrane, proteins, or even DNA. If too many of these are produced and not neutralized in time, they can damage the cell and lead to dysfunction. Damaged mtDNA – the Achilles heel of mitochondria Mitochondrial DNA ( mtDNA ) is less well protected than the DNA in the cell nucleus. This makes it more susceptible to damage, especially from oxidative stress. If this DNA is damaged, the mitochondria can no longer function properly. Impaired energy production is the result. Fewer and inefficient mitochondria – energy decreases As we age, the number of mitochondria in our cells also decreases. The remaining ones often function more slowly and less efficiently. This leads to a vicious cycle of energy deficiency and accelerated aging. Studies show that mitochondrial function correlates with a variety of age-related symptoms and diseases: Wrinkles and skin aging : decrease in collagen synthesis and skin regeneration. Decreasing muscle mass and strength : Mitochondria are crucial for maintaining muscle mass. Declining cognitive functions : Energy deficiency in the brain contributes to dementia. 3. Dealing with free radicals: producers and defenders in one During energy production, mitochondria produce free radicals in the form of reactive oxygen species (ROS) . These are beneficial in small amounts, helping to transmit signals between cells. However, when too many of these free radicals are produced, the balance becomes uncontrollable, resulting in oxidative stress . What does this mean? Production : Mitochondria produce ROS as a byproduct of their work. Damage : Too many ROS attack cell membranes, proteins, and even DNA, which damages cells and can promote diseases such as cancer, diabetes, or heart problems. Protection : At the same time, mitochondria have protective mechanisms to defend themselves and the cells. They produce antioxidants such as coenzyme Q10 and glutathione , which neutralize excess free radicals and thus prevent damage. Mitochondria are therefore both agents and defenders . They generate free radicals, but they also have "tools" to restore balance. When this protective system is overwhelmed (e.g., due to age, stress, or poor nutrition), oxidative stress occurs, which has a long-term impact on cells and our health. 4. Role in diseases Mitochondrial dysfunctions are not just a side effect of disease – they can actively contribute to the development of disease. Neurodegenerative diseases Diseases such as Alzheimer's, Parkinson's, and multiple sclerosis are closely linked to mitochondrial dysfunction. Energy-deficient nerve cells lose their function and die. In addition, free radicals damage the delicate structure of neurons. Parkinson's : There is evidence that dysfunction of the respiratory chain in the mitochondria of dopamine-producing cells plays a central role. Alzheimer's : Lack of energy in the brain accelerates the formation of amyloid plaques associated with this disease. Cancer Mitochondria regulate programmed cell death (apoptosis). If this function is disrupted, defective cells can grow uncontrollably. This can lead to tumor formation. Some cancer cells use altered metabolic pathways in the mitochondria to ensure their own survival. Cardiovascular diseases The heart, one of the most energy-hungry organs, is highly dependent on mitochondrial function. Reduced ATP production leads to a decrease in the heart's pumping power. Oxidative stress in the mitochondria of cardiac muscle cells promotes the development of atherosclerosis and heart failure. diabetes Energy production in the mitochondria is essential for insulin secretion in the pancreas. Impaired mitochondrial function can contribute to insulin resistance and type 2 diabetes. Immune diseases Mitochondria are also involved in the immune response. Dysfunction can weaken the immune system and promote chronic inflammation. 5. Connection between mitochondria and psyche Recent studies show that mitochondria also influence our mental health . Chronic stress, sleep deprivation, and depression can impair mitochondrial function. At the same time, mitochondrial dysfunction leads to: Exhaustion and burnout symptoms : Psychological stress increases energy requirements, which overwhelms the mitochondria. Impairment of the sleep-wake rhythm : The circadian rhythms of the mitochondria are closely linked to the regulation of sleep. Development of anxiety disorders : A lack of energy in the brain impairs signal transmission and can lead to emotional imbalances. How can we strengthen our mitochondria? Your base. Daily. Simple. Our routine is made for you – uncomplicated, quick to prepare, and perfectly integrated into your daily routine. It provides you with everything your body needs for Power. Focus. Balance. No effort No complexity Just you, your energy and the good feeling of taking care of yourself. To the product

Table of contents When hormones disrupt sleep – the scientific background Progesterone – the calming sleep hormone Estrogen – more than just a sex hormone Altered sleep architecture Hot flashes and impaired thermoregulation Melatonin – the key to the day-night rhythm More than just tiredness – when lack of sleep becomes a health risk More than just hormones – other sleep disruptors during menopause When a doctor's visit is advisable Natural sleep aids – ways to sleep better without medication The green pharmacy for better sleep Melatonin as a sleep aid When natural remedies are not enough: Medicinal options Sleeping pills – to be used with caution Antidepressants – more than just a mood enhancer Hormone replacement therapy: targeted help for hormonally-related sleep disorders Conclusion: Individual ways to restful sleep Questions & answers about sleep during menopause You know that feeling? It's 3 a.m., and you're lying wide awake in bed, while your partner slumbers peacefully beside you. During perimenopause, such nighttime waking phases are not uncommon. The reason lies in the complex hormonal changes that occur during this phase of life. When hormones disrupt sleep – the scientific background Progesterone – the calming sleep hormone Progesterone levels can begin to decline gradually, starting as early as age 35 – long before other menopausal symptoms appear. Progesterone is not only a "feel-good hormone" but also has a calming effect on the central nervous system. A lack of it makes it difficult to relax and sleep through the night. Many women therefore notice that their sleep quality declines in the second half of their cycle – precisely when progesterone levels naturally drop. Estrogen – more than just a sex hormone But progesterone isn't the only hormone that influences sleep. Fluctuations in estrogen levels also play a crucial role. Researchers have even described estradiol, the most potent estrogen, as a "natural antidepressant." If its levels drop abruptly, the brain reacts with increased irritability. The result: difficulty falling asleep, waking up at night, and inner restlessness. Support – simple and effective Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort. 87 ingredients Produced in Germany Study-based effectiveness Especially for women over 40 Clear, honest, to the point – we deliver solutions instead of empty promises. To the product Altered sleep architecture Estrogen and progesterone also directly influence our REM sleep —the crucial phase in which body and mind recover. As their levels decline, the entire sleep architecture changes: Deep sleep phases become shorter, while light sleep phases increase. Hot flashes and impaired thermoregulation Our heat regulation center in the hypothalamus is also disrupted by the drop in hormones. Without the dampening effect of estrogen, the heat-sensitive neurons overreact – even small temperature changes can lead to night sweats and abrupt awakenings. Melatonin – the key to the day-night rhythm As we age, our bodies also produce less melatonin, the hormone that regulates our sleep-wake cycle. Declining estrogen levels during perimenopause can further exacerbate this natural decline, further contributing to sleep disturbances. The consequences of disturbed sleep are noticeable: You feel tired during the day, are more irritable, and struggle with concentration. Typical symptoms include difficulty falling asleep or waking up early in the morning without being able to get back to sleep. Many women also report nighttime hot flashes, heart palpitations, or sudden feelings of anxiety, which further disrupt sleep. More than just tiredness – when lack of sleep becomes a health risk Chronic sleep disorders are more than just annoying—they can have serious health consequences. The risk of the following conditions increases: Obesity Cardiovascular diseases diabetes Depression It is therefore worth taking sleep problems seriously and actively addressing them in order to minimize long-term health risks. More than just hormones – other sleep disruptors during menopause Menopause often coincides with significant life changes: children move out, career changes are imminent, or caring for parents becomes necessary. These changes can cause additional stress, which disrupts sleep. A vicious cycle develops: Hormonal fluctuations increase sensitivity to stress, while stress, in turn, disrupts hormonal balance. The risk of sleep-related breathing disorders such as sleep apnea also increases during menopause. The decline in estrogen and progesterone can impair breathing regulation during sleep, leading to brief pauses in breathing and thus to frequent nighttime awakenings – often without the affected person being aware of it. When a visit to the doctor is advisable If you're unsure whether there might be more to your sleep problems, or if your previous attempts haven't improved, it's a good idea to see a doctor. It's important to rule out medical causes such as sleep apnea (breathing pauses), thyroid problems, or other illnesses. Certain medications can also cause sleep problems as a side effect and should be adjusted if necessary. A doctor can also help analyze the exact pattern of your sleep problems and find individually tailored treatment options. For persistent or particularly stressful sleep problems, professional support is always beneficial—it can save you unnecessary detours and provide more targeted help. Natural sleep aids – ways to better sleep without medication Optimize your bedroom A cool, well-ventilated bedroom can work wonders. The ideal room temperature is between 16 and 18 degrees Celsius. Light cotton bedding supports sleep by allowing the body to breathe and reducing sweating. Also, make sure the room is sufficiently dark and avoid bright or bluish light before bedtime. Pay attention to your diet in the evening What you eat affects your sleep. Avoid caffeine and sugar in the evening—they can seriously disrupt sleep. Unfortunately, the same applies to alcohol. While alcohol initially has a relaxing effect and can make it easier to fall asleep, it has a negative impact on sleep quality. A diet rich in vitamin E, such as nuts, seeds, or green leafy vegetables, can, however, have a supportive effect and contribute to relaxation. Use the daylight Regular exposure to daylight is important for our sleep-wake cycle. It promotes the production of melatonin, which causes tiredness in the evening. A morning walk can stabilize your body clock and make it easier to fall asleep in the evening. Establish a sleep routine Our bodies thrive on regularity. A consistent bedtime and calming evening routines signal to your body: "Now it's time to unwind." Whether it's a warm bath, a cup of herbal tea, or ten minutes of reading – find your own personal bedtime routine. Even skipping a nap can improve your nighttime sleep. Practice calming breathing techniques Deep, slow breathing can activate the parasympathetic nervous system, significantly improving sleep quality. Try breathing consciously for a few minutes before falling asleep: Inhale while counting to four, hold your breath briefly, and then exhale slowly while counting to six. This simple technique has been proven to reduce stress hormones and optimally prepare the body for the night. Reduce blue light in the evening Electronic devices such as smartphones, tablets, and computers emit blue light, which can suppress the production of the sleep hormone melatonin. You should avoid using these devices one hour before bedtime. If that's not possible, you can use blue light filters or special apps that reduce the amount of blue light. Dimming the lights in your home in the evening can also signal to your body that it's time to prepare for sleep mode. The green pharmacy for better sleep Nature offers effective remedies for sleep problems. There are a variety of herbal preparations containing hops, lemon balm, or valerian. These natural remedies gently promote relaxation and can improve sleep. They are available without a prescription and usually have fewer side effects than synthetic sleep aids. Melatonin as a sleep aid Melatonin, the body's natural sleep hormone, is also available as a dietary supplement. It can shorten the time it takes to fall asleep and regulate sleep patterns. However, the effect varies greatly from person to person; it doesn't have the desired effect on all women. However, as a natural option, it may be worth a try, especially if you have trouble falling asleep or need to adjust your sleep-wake cycle. When natural remedies are not enough: Medicinal options Your base. Daily. Simple. Our routine is made for you – uncomplicated, quick to prepare, and perfectly integrated into your daily routine. It provides you with everything your body needs for Power. Focus. Balance. No effort No complexity Just you, your energy and the good feeling of taking care of yourself. To the product Sleeping pills – to be used with caution For persistent sleep problems, sleeping pills can provide short-term relief. However, caution is advised. Many of these medications can be addictive and carry side effects: Daytime fatigue that limits your ability to react Increased risk of falls, especially in older people Cognitive impairments that affect concentration and memory These medications should therefore only be taken under medical supervision and for a limited period of time. Antidepressants – more than mood enhancers Low-dose antidepressants can be an alternative. They not only help with sleep problems but can also alleviate accompanying symptoms such as anxiety and restlessness. Some can even reduce hot flashes. However, antidepressants should only be taken after consulting a doctor and under ongoing medical supervision. Hormone replacement therapy: Targeted help for hormonally-induced sleep disorders If hormonal fluctuations are the primary cause of your sleep problems, hormone replacement therapy (HRT) may be beneficial. Modern HRT primarily uses bioidentical hormones, which have an exact chemical structure similar to the body's own hormones. This allows for a more natural effect in the body and can reduce the risk of side effects. In contrast to the past, hormone therapy is now usually administered through the skin—i.e., transdermally. This modern form of administration has key advantages: It places significantly less strain on the circulatory system and, in healthy women, is not associated with an increased risk of high blood pressure, stroke, thrombosis, or pulmonary embolism. Even in women with blood clotting disorders, the transdermal method is often well tolerated because it has minimal impact on coagulation. Properly adjusted HRT can promote REM sleep again, thus ensuring better nighttime rest. The result is more restful nights and an improved quality of life during the day. However, it's important to understand that HRT is not a one-size-fits-all solution. It should always be individually tailored and discussed in detail with a doctor. Only then can the risks and benefits be carefully weighed and the right treatment for you be found. Conclusion: Individual ways to restful sleep The path to better sleep during menopause is as individual as you are. Which measures are best for you depend on the type and intensity of your symptoms. For mild sleep disturbances, natural methods and improved sleep hygiene may be sufficient. For more severe symptoms, it is sometimes beneficial to speak directly with your doctor about medication options or hormone replacement therapy. There's no "one-size-fits-all" approach—what's important is that you find the support that's right for you. With the right approach and a little patience, you can find your way back to restful nights and better manage the challenges of perimenopause. Want exciting content about perimenopause in your inbox? We believe in the power of community and exchange. Feel free to follow us on Instagram | Pinterest . Or receive our emails conveniently in your inbox. Would you like more information? Blood sugar management, hormonal balance, or healthy sleep – Daylista researches the most important answers for you regarding your health. Our nine focus areas help you specifically improve your well-being: pump it up, happy sleeping , no drama be queen , from the heart , under pressure , l' amour toujours , I can see clearly now , unstoppable , and just the way you are . Our Navigator is a resource for you. Because you know what you want – and we know how to achieve it. Visit the Navigator now. Questions & answers about sleep during menopause How long do typical perimenopausal sleep disorders last? Sleep problems can occur with varying degrees of intensity throughout the perimenopause (4-8 years). For about half of women, sleep improves significantly after menopause. How do electronic devices affect sleep during perimenopause? Blue light from smartphones and tablets can inhibit melatonin production and exacerbate sleep problems. Avoid screens at least an hour before bedtime or use blue light filters. Does hormone replacement therapy always help with sleep disorders? Hormone replacement therapy can be very effective for hormonally related sleep problems, but it doesn't work equally well for everyone. The benefits and risks should be weighed individually with your doctor. Start now with Daylista Marianna Papagallo Dörnemann gynecologist As a gynecologist, I have been supporting women through the hormonal changes of perimenopause and menopause for many years. I know how individual this phase of life is—and how much quality of life we ​​can gain if we approach it with knowledge and openness. Hormone replacement therapy and herbal alternatives: Ways to achieve hormonal balance during menopause Read more Micronutrients from 40: How women stay vital, clear and strong Read more Sauna as a longevity hack: sweating for cardiovascular health and well-being Read more

Table of contents How magnesium and L-tryptophan can improve sleep Why does the combination of magnesium and L-tryptophan work? Why aids like magnesium and L-tryptophan are especially important during perimenopause Conclusion: Better sleep – simple and natural Questions & answers about magnesium and L-tryptophan Trouble falling asleep, waking up during the night, or restless sleep? Magnesium and L-tryptophan can help you fall asleep faster, sleep more soundly, and wake up feeling more refreshed in the morning. Simply supplement in the evening – naturally and without medication for better sleep. How magnesium and L-tryptophan can improve sleep Magnesium calms nerves and muscles. L-tryptophan supports the natural production of serotonin and melatonin—crucial for good sleep. How it works: Magnesium : approx. 200–400 mg , preferably as magnesium bisglycinate L-Tryptophan : approx. 250-500 mg Dosage: 30–60 minutes before bedtime Why does the combination of magnesium and L-tryptophan work? Good sleep is the result of a precise biochemical chain reaction in the body. Magnesium and L-tryptophan play a key role in this: Magnesium is a natural relaxation aid. It reduces nerve and muscle excitability and reduces the release of stress hormones like cortisol. This makes it easier for the body to transition from active daytime mode to relaxed nighttime mode. L-tryptophan is an essential amino acid needed in the body to produce serotonin . Serotonin, in turn, is the precursor to melatonin , the sleep hormone that controls the natural sleep-wake cycle. Without sufficient tryptophan, this chain stalls. The consequences can be difficulty falling asleep, restless sleep, or early awakening. The combination is particularly effective: Magnesium relaxes the body and mind, while L-tryptophan stimulates natural hormone production. Together, they support the sleep phase, promote deep sleep, and ensure the body's better recovery at night. Clinical studies confirm that optimal magnesium levels and sufficient tryptophan are associated with improved sleep quality and duration. Why helpers like magnesium and L-tryptophan are especially important during perimenopause Hormonal fluctuations disrupt natural melatonin production. Poor sleep is one of the most common complaints in this phase of life. Magnesium helps cushion stress reactions and calms the nervous system. L-tryptophan supports emotional stability and naturally improves sleep architecture. Support – simple and effective Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort. 87 ingredients Produced in Germany Study-based effectiveness Especially for women over 40 Clear, honest, to the point – we deliver solutions instead of empty promises. To the product Conclusion: Better sleep – simple and natural Even a targeted evening routine with magnesium and L-tryptophan can help significantly reduce problems falling asleep and waking up at night – gently, safely, and without medication. Note: If you are unsure, are taking medication or have a pre-existing medical condition, you should consult a doctor before taking the medication. Want exciting content about perimenopause in your inbox? We believe in the power of community and exchange. Feel free to follow us on Instagram | Pinterest . Or receive our emails conveniently in your inbox. Would you like more information? Blood sugar management, hormonal balance, or healthy sleep – Daylista researches the most important answers for you regarding your health. Our nine focus areas help you specifically improve your well-being: pump it up, happy sleeping , no drama be queen , from the heart , under pressure , l' amour toujours , I can see clearly now , unstoppable , and just the way you are . Our Navigator is a resource for you. Because you know what you want – and we know how to achieve it. Visit the Navigator now. Start now with Daylista Questions & Answers about Magnesium and L-Tryptophan Can I take magnesium and L-tryptophan daily? Yes, taking it daily is safe. If you have any existing medical conditions or are unsure about anything, you should seek medical advice beforehand. Are there any risks or side effects? At the recommended dosage, both substances are well tolerated. Excessive doses of magnesium can cause mild digestive discomfort, and too much tryptophan can, in rare cases, trigger mild nausea. Which form of magnesium is best? Magnesium bisglycinate and magnesium citrate are particularly well absorbed and are gentle on the stomach. Are there any interactions with medications? L-tryptophan should not be taken concurrently with antidepressants (especially SSRIs) or MAOIs. Always consult your doctor if taking any medications. How long will it take until I notice an improvement? Some people notice improved sleep quality the first night. However, for a lasting effect, the medication should be taken regularly for at least 2-3 weeks. Your base. Daily. Simple. Our routine is made for you – uncomplicated, quick to prepare, and perfectly integrated into your daily routine. It provides you with everything your body needs for Power. Focus. Balance. No effort No complexity Just you, your energy and the good feeling of taking care of yourself. To the product

What helps with menopausal symptoms? Overview of hormone replacement therapy, phytoestrogens, herbal alternatives, and micronutrients for hormonal balance.

Be well prepared for your gynecologist visit: Learn how to collect symptoms and questions about perimenopause – for clear discussions and individual solutions.