LilaLila

Free tool · Personalized in 30 seconds

What Actually Helps Your Worst Symptom

A ranked relief stack — lifestyle, supplement, then HRT — with evidence ratings and exact doses. No fluff, no fear-mongering.

Pick your worst symptom

How disruptive is it?

Your plan

Hot flushes / night sweats · moderate

At moderate severity, run lifestyle + supplements together. Re-evaluate at 8 weeks. Bring HRT into the conversation if symptoms still disrupt life.

Cut alcohol to under 3 drinks/wk

Lifestyle

The single biggest dietary trigger. Most women see a 30–50% drop in flushes within 2 weeks.

Evidence: strong

Cool the bedroom to 16–18°C

Lifestyle

Lower core temp = fewer night sweats. Layered cotton bedding > heavy duvet.

Evidence: strong

Sage extract 300mg/day

Supplement

Best-evidenced herbal for vasomotor symptoms. Allow 6–8 weeks.

Evidence: moderate

Black cohosh (Remifemin) 40mg/day

Supplement

Studied at 6+ months. Avoid with liver disease.

Evidence: moderate

Transdermal estrogen + progesterone

Medical / HRT

Reduces hot flushes by 75–90%. The gold standard. Patch or gel + micronised progesterone.

Evidence: strong

Educational only, not medical advice. Always discuss new supplements or HRT with a menopause-trained clinician — especially if you're on other medication.

The relief ladder, explained

Most perimenopause symptoms respond to a three-tier ladder: lifestyle (sleep, alcohol, protein, strength training), then targeted supplements (magnesium, omega-3, vitamin D, symptom-specific herbs), then medical options (HRT, vaginal estrogen, tranexamic acid). You don't have to use all three — but you do need to actually finish each rung before deciding it didn't work.

Why "give it 8 weeks"

Hormonal symptoms don't change overnight. Magnesium needs 4–6 weeks. Strength training changes mood at 6–8 weeks. HRT plateaus at 12 weeks. The biggest mistake is dropping an intervention at week two because it "didn't work" — when it would have at week eight.

Build the habits without thinking about them.

Lila plans your protein, suggests trade-offs that protect sleep, and tracks which changes are actually moving your symptoms.

Get the app