Why Put On Weight at All in Menopause?

There are a couple of reasons that this third option is the healthiest. You already know the potential effects of being overweight, since they’re plastered across newspapers, magazines, and web pages all over the world. Excess weight increases your risk for heart disease, immune problems, and a variety of other terrible problems and conditions.

Being underweight, though, also comes with some problems. People who are underweight are more likely to have hormone imbalances, are more prone to osteoporosis, and may have chronically weak immune systems. Since your ideal weight range changes as you get older, the weight that is perfect for you at fifty will be higher than your ideal weight was at thirty, and that is normal and okay.

Furthermore, there are some diets that will put you at risk for having a deficit in certain vitamins, minerals and nutrients like calcium, fiber and phytochemicals, that are best gained from food sources. During menopause, having a lack of these essential nutrients will make you feel worse than ever.

The Third Response

Obviously, it’s important to accept the changes that your body is going through without using them as an excuse to gain a lot of weight. Keeping off too much extra weight isn’t terribly difficult, but it does involve some changes. Here are three things that you can do to ensure that your menopause weight gain doesn’t get out of control:

1.     Exercise moderately. It may be tempting to spend hours on the treadmill and days pumping iron, but this approach will actually stress your body out, since it will think you’re trying to run away from something bad or prepare for some major feat of physical strength. This stress will overuse your adrenal glands, which are probably already overworked because of all the mental and emotional stressors in your life right now.

Adrenal stress comes with its own bag of problems, none of which you want to deal with. Instead of exercising vigorously, shoot for thirty to sixty minutes’ worth of moderate exercise at least five days a week. Moderate exercise includes walking briskly, doing yoga, or even going for a leisurely bike ride.

2.     Eat well. Eating well has always been important, but now it’s more vital than ever. Getting the nutrition you need can help balance your hormones and fight weight gain, as well as other menopause symptoms. Focus on lean proteins, whole grains, and lots of fruits and vegetables the color of the rainbow, and you should be just fine.

3.     Start a food and exercise journal. This is one of the most effective ways to lose and maintain weight. You don’t have to write down calorie counts, but you should write down approximate portion sizes of all the foods you eat in a day. Also, write down the exercise that you did, and how you felt physically and mentally that day. Over time, you’ll probably notice that certain foods and workouts will help put you in a better, calmer mood than others.

These steps should help you gain just a bit of weight during menopause. Think of it as a new softness in your figure, suitable to your age. If you have problems with your self esteem still, try a new haircut to accentuate your best facial features, or go on a small shopping spree to buy some new outfits that make your new figure simply stunning.

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Xenoestrogens and the onset of menopause

It’s a little frightening to think that the food sitting in your pantry could contain harmful chemical additives that behave like estrogens in your body. Xenoestrogenic compounds are a common ingredient in most processed foods because they can prolong its shelf life and preserve their flavor or color. Recently, scientists from Italy developed a testing method to examine 1,500 chemical food additives and see if they have xenoestrogenic effects. One such additive is propyl gallate, which is used to prevent fats and oils from growing rancid. Another newly discovered xenoestrogen is called 4-hexylreorcinol, which is added to shrimp and other shellfish to keep their natural color. The red food color erythrosine, which is commonly included in candy and ice cream, was also found to be a xenoestrogen.

Aside from being food additives, xenoestrogens can crop up in your plate in many other ways. Chemicals in pesticides and fertilizers contain traces of xenoestrogens. Since this group of chemicals is not biodegradable, they can remain in the soil for decades and find a way to move up the food chain. Animals that eat plants contaminated with xenoestrogens may eventually get consumed by larger animals or humans, effectively passing on the chemical. Although the average plate of food won’t contain enough xenoestrogens to cause immediate damage, decades of eating contaminated food will cause the chemical to accumulate in your body. Xenoestrogens are known to cause infertility, low sperm count, and accelerate the onset of menopause – which can explain why more and more women experience perimenopause in their thirties.

Avoid xenoestrogens with organic food during perimenopause

While it’s impossible to avoid these chemicals completely, you can reduce the number of xenoestrogens in your body by buying organically grown produce. Organic food does not use chemical fertilizers or additives in the production process, and uses methods that are environmental friendly. There are four levels of organic products in the United States as defined by strict guidelines. Watch out for these labels the next time you visit the supermarket.

1. “100% organic” and displays the USDA organic seal. This is found on products with 100% organic ingredients and organic methods.

2. “Organic” and displays the USDA organic seal. This is found on products with 95% organic ingredients.

3. “Made with organic” products do not have the USDA seal. At least 70% of its ingredients are organic.

4. Food products that make use of less than 70% organic ingredients are not classified as organic. Any references to being organic or naturally grown are used for marketing purposes only.

Unfortunately, it can be expensive to go 100% organic every time you get your groceries. Focus on the produce that normally comes with the highest concentrations of xenoestrogens, additives, and pesticides. The Environmental Working Group discovered that you can reduce your exposure to xenoestrogens by as much as 80% if you buy these organic fruits and vegetables:

1. Meat and poultry

2. Milk

3. Coffee

4. Peaches

5. Apples

6. Celery

7. Nectarines

8. Cherries

9. Grapes

10. Carrots

Siberian Ginseng: An Adaptogen for Increased Vigor during Menopause

Siberian ginseng or Eleuthero is one of the most potent adaptogens made by nature.  An adaptogen is a substance that helps the body cope with stress, thus preventing adrenal burnout caused by the challenges you face every day.  Siberian Ginseng is also known to support the immune system and improve athletic performance. In fact, the Olympic athletes from the old Soviet Union were made to take Siberian Ginseng tea to prevent flu, colds, and muscle injury before and after athletic competitions.  When scientists investigated this phenomenon, they found out that Siberian Ginseng improves the way a muscle makes use of oxygen, thereby allowing a person to perform aerobic exercise longer and recover faster.  So not only will this herb help you adapt to the responsibilities of your work and family life; with regular exercise, you might be able to slow down the weight gain that naturally occurs during menopause!

Gotu Kola: An Herbal Medicine for the Menopausal Mind

It’s quite difficult to think clearly when you’re stressed, isn’t it?  For moments when you need to make important decisions, take some gotu kola.  Also known as Indian pennywort, this creeping plant is native to the Indian and Sri Lankan wetlands.  When the natives noticed that elephants often fed on this slender plant, they believed that gotu kola is responsible for an elephant’s long life span and long memory.

Gotu kola not only promotes sharp thinking; it can improve mood and reduce stress too! The herb seems to have steroid-like properties and anti-inflammatory properties, which can balance out the adrenal gland’s activity.  Although the herb does not have caffeine (unlike a similar-sounding herb called kola nut), gotu kola can boost your energy by increasing glucose sugar uptake. This reduces your need for caffeine, which only aggravates adrenal exhaustion.

Because of its powerful properties, gotu kola is an important herb in Ayurvedic healing traditions and is a common ingredient in many herbal preparations available in the West. Gotu kola can be consumed as teas, dried herbs, capsules, and tinctures.

St. John’s Wort: An Herbal Menopause Treatment for Balanced Mood

St. John’s wort has been used for centuries to promote mental well being, feelings of happiness and mood and emotional balance. Recent studies have confirmed what people for many generations have sworn by. In fact, a study published in the British Journal of Obstetrics and Gynecology indicated that St. John’s Wort is effective in supporting mood balance and positive feelings during the pre-menstrual and menstrual stages of a woman’s cycle. Obviously, this makes it a good candidate for overcoming those hormonal blues during perimenopause and menopause as well.

For more information about herbs that can give you relief during menopause, please sign up for our menopause help center email mini-course.

Probiotics and digestive health during menopause

The word “probiotics” might already be familiar to you – they’re widely available as supplements and other health products. Probiotics are in fact not a new discovery; these tiny bacteria have been around for centuries in products like miso, soy, and yogurt. Probiotics are live microorganisms from the lactobacilli family that provide the same benefits and functions as the good bacteria found in the human GI tract. Although they cannot guarantee that bad bacteria will not manifest in the GI tract, probiotics can produce lactic acid, which alters the pH balance of the GI tract and makes it more acidic. Bad bacteria like candida cannot flourish in an acidic environment, and their growth will be inhibited by these conditions. The most common signs of a gut imbalance are food sensitivities, frequent diarrhea, acid reflux, night sweats, eczema, and difficulty losing weight. If these occur together with your menopause symptoms, you might need to increase probiotic intake to restore the balance in your GI tract.

Yummy probiotic foods as menopause remedies

You can easily purchase probiotic supplements as a remedy for menopause symptoms, but where’s the fun in that? Probiotic-rich foods are just as delicious as they are nutritious. Try incorporating one of these five probiotic foods into your diet.

Yogurt and fruit

Yogurt is the most well-known carrier of probiotics. They are usually made from milk and cultured with lactobacillus acidophilus or streptococcus thermophilus – two lactic-acid producing bacteria. Yogurt is available in numerous flavors and forms, from fruit-flavored yogurt drinks to low-fat chocolate yogurt. Although all types of yogurt contain a certain amount of probiotics, it’s better if you stick to plain organic yogurt. Studies show that artificial coloring and additives can aggravate gut imbalances. Don’t want to eat your yogurt plain? Chop up your favorite fruit and add it into the mix!

Tempeh hotdogs with sauerkraut

Tempeh is a type of fermented soy that also functions as a menopause remedy. It is infused with a good bacterium called rhizopus oligosporus, which has been found to improve your GI health. The fermentation process also creates an enzyme called phytase, which can break down phytate acid and increase the absorption of iron, zinc, and other minerals. Tempeh is available in hamburger patty and hotdog form, and you might want to eat it with sauerkraut to boost your probiotic consumption. Fermented cabbage contains a high concentration of lactobacillus plantarum, an important probiotic that can restore GI balance.

Miso soup

Miso soup, like tempeh, is made from soy protein, a substance that is difficult to ferment. Miso soup is known for its heart-protective effects, but it turns out that the fermentation process rather than the soy ingredient is responsible for its benefits. The longer miso is fermented, the more probiotics it contains; researchers established that miso fermented for 180 days has a high number of healthy microflora. There are many different kinds of miso soup; some are made with barley and rice, while others are made of soy koji (also known as hatcho miso). No matter which variety you choose, miso has a lot of benefits for your GI health.

Kefir

Kefir (pronounced key-fur) is animal milk infused with kefir grains. Kefir grains are not actually made of wheat; instead, it is a gelatinous substance that contains a mixture of various probiotics including lactococcus and lactobacillus kefiri. When added to milk and left at the right temperature, the kefir grains culture the milk and infuse it with probiotics. Kefir is available as a thick beverage that tastes a lot like yogurt.

Buttermilk shakes

Like yogurt and kefir, buttermilk is a cultured milk product that contains a high amount of good bacteria. Try looking for sweet acidophilus milk – a buttermilk containing lactobacillus acidophilus that has not been fermented, eliminating the fermented taste of regular acidophilus milk without affecting its probiotic content. On a warm summer day, cool down with a nice, bacteria-friendly milkshake by tossing buttermilk into the blender together with shaved ice and your favorite fruit.

For more tips about how to easily and effective overcome uncomfortable symptoms of menopause, using only natural methods, please sign up for our Menopause Help Center free mini-course.

Diindolylmethane (DIM): A Powerful Supplement for Menopause

Diindolylmethane is a naturally occurring plant chemical found in cruciferous vegetables like broccoli, cauliflower, and cabbage.  Exciting new research shows that DIM can behave as an estrogen regulator in the body and increase the body’s ability to metabolize estrogen.  Slow estrogen metabolism can produce too much of the active estrogen called estradiol, which can be problematic for women regardless of what age they are. High estradiol levels are known to cause weight gain (especially in the thighs and hips), breast pain, and moodiness.  On the other hand, fast and healthy estrogen metabolism reduces the levels of estradiol and increases amounts of the “good” antioxidant estrogens – 2-hydroxy estradiol and 2-hydroxy estrone.  These antioxidant estrogens can destroy growing tumors and prevent estradiol’s tendency to oxidize cells and damage DNA.   Additionally, DIM is known to promote the healthy production of testosterone, which supports energy, boosts mood, and sustains sex drive.

Although adding more cruciferous vegetables to your diet is one way to elevate your DIM consumption, this important phytochemical is also available as supplements.  Very useful for days when you don’t feel like eating your greens!

Calcium D Glucarate: To Protect From Estrogen Imbalance

Broccoli contains another important botanical extract that can prevent estrogen dominance.  Calcium D-glucarate is an anti-oxidant that can protect the body from cancer.  Unlike other natural antioxidants like vitamin C, which neutralize free radical damage, calcium D-glucarate works through two unique mechanisms – conjugation and glucoronidation.  These are two detoxification processes bind used hormones and toxins with water-soluble substances found in the liver.  This makes it easier to get rid of excess estrogen. Furthermore, calcium D-glucarate inhibits the action of the enzyme beta-glucuronidase, which breaks the bonds between estrogens, toxins, and water soluble substances, setting them free and allowing them to go back to the bloodstream.  This effect was observed in animal studies where calcium D-glucarate supplements eliminated excess estrogen by as much as 23%.  Like DIM, calcium D-glucarate is available in supplement form.

Omega-3 capsules: For Wide Reaching Health Benefits During Menopausal Years

Omega-3 fatty acids are the most versatile nutrients with a number of benefits for female health. New research shows that the omega-3 fatty acid alpha-linolenic acid (ALA) from flaxseed has phytoestrogenic effects.  ALA contains lignans, a weak plant estrogen that binds with the estrogen receptors in the body, reducing the frequency of menopause symptoms without causing estrogen dominance. Lignans can also function as powerful anti-estrogens because they compete with real estrogen for the empty receptors. Another useful thing about flaxseed is its soluble fiber content, which can lower cholesterol and blood sugar levels.   Finally, ALA can be converted into omega-3 fats DHA and EPA, which can improve mood, brain function, and protect you from heart disease. You can add milled flaxseed to fruit shakes and cereals, or take a flaxseed oil supplement every day.

Natural Progesterone:  For Symptom Relief

Last but certainly not the least is natural progesterone.  Earlier, we mentioned that the symptoms of menopause are caused by low progesterone relative to the amount of estrogen in the body. Progesterone is the natural antagonist to estrogen; it prevents tumors and sensitizes the estrogen receptor sites, allowing the body to use estrogen in more helpful ways.  Progesterone also has a number of protective actions for the brain, heart, and blood vessels. It’s important for you to note that these effects are only caused by natural progesterone, not synthetic ones used in hormone replacement therapy and oral contraceptive pills.  Synthetic progesterone not only reduces the levels of natural progesterone in the body; they compete with them for the receptors and make progesterone utilization more inefficient.  Natural progesterone is available as a cosmetic cream or gel, which is well-absorbed by the skin.

For a lot more detail about ways to effectively overcome the symptoms of menopause using only natural methods, please sign up for our free email mini-course.

Why Cramps During Perimenopause?

There are a couple of different theories about why women would have cramps during perimenopause. One theory is that the cramps signal an estrogen surge. Although generally a woman’s estrogen levels are declining during this time in her life, they aren’t necessarily always dropping. Once in a while, estrogen levels will surge and their balancing hormone, progesterone, will drop off. This causes all kinds of symptoms, one of which can be a heavy, cramp-like feeling in the pelvic area.

Another theory about perimenopause cramps is that they signal when you should be having your period. Sometimes women who are going through this phase will spot at the time when they would usually have their period, rather than having a heavier flow like a normal period, and cramping can come with that. And at other times, a woman will experience menstrual-type cramping when she would have been having a natural period, even though she doesn’t experience any bleeding.

If you are experiencing cramps, you’re certainly not the only one out there who is, and you have some natural solutions available to you that can help you get rid of the cramps or at least keep them under control. One such solution that is often suggested during perimenopause and menopause for a variety of symptoms is soy.

Soy as a Solution to Pre Menopausal Cramps

There is a lot of evidence that supports the view that small servings of soy each day can help ease perimenopausal symptoms for many women. Basically, soy contains high concentrations of phytoestrogens, or plant chemicals that mimic estrogen in the body. These phytoestrogens are often used for women who have low estrogen that is causing many of their perimenopausal symptoms. If cramps can be caused by excess estrogen, though, how is it that soy helps?

The main reason that soy could help with perimenopausal cramps, even if they are caused by surging estrogen levels, is by binding lightly to your body’s estrogen receptors. Because phytoestrogens aren’t as strong as your body’s natural estrogens, they won’t cause the more dramatic symptoms of estrogen overload. However, once a phytoestrogens chemical is bound to a receptor, the real estrogen won’t be able to bind, so your body will act like its estrogen levels are a bit more level.

The best kind of soy for hormonal health problems are the fermented soy products.  Miso is one exception to the rule, and tempeh can also be a good choice.

Endometriosis and Pre Menopause

Endometriosis is a condition where the cells lining the uterus end up growing on other reproductive organs, such as the fallopian tubes, the exterior of the ovaries, etc.  These dislocated cells can become cysts or scars, which may block the path of an egg travelling down the fallopian tube. Symptoms of endometriosis include severe menstrual pain, chronic pelvic pain, and painful bowel movements.   If you had endometriosis during your childbearing years, menopause will come as a relief because endometriosis ends when estrogen levels drop. However, the synthetic estrogens in the birth control pill can trigger the condition again; studies show that endometriosis depends on a steady supply of estrogen for its prolific growth.

Uterine fibroids and Estrogen Dominance

Uterine fibroids are tiny growths of tissue that develop in or on the surface of the uterus.   Most uterine fibroids are very small but in severe cases, the fibroids swell up to the size of a two-month old fetus.  Women are normally unaware about their fibroids until their gynecologist discovers it through the routine exam.   Estrogen dominance and genetics play a critical role in stimulating the growth of uterine fibroids.   Studies suggest that women predisposed to uterine fibroids have more estrogen receptors in the uterus, making them more sensitive to estrogen dominance’s effects.

Polycystic Ovarian Syndrome

The synthetic estrogen in the pill gets stored in your fatty tissues.  Since the human body has difficulty eliminating them, estrogen keeps on accumulating and can wreak havoc on your body’s biochemical activity. Estrogen dominance is one of the causes of polycystic ovarian syndrome, a condition were a follicle fails to release an egg.  The follicle becomes a fluid-filled cyst, and the natural surge of progesterone after ovulation does not occur.  This signals the hypothalamus to release the follicle stimulating hormone and luteinizing hormone, which triggers the ovary to produce more estrogen in order to trigger ovulation.  If the follicles do not release an egg and create progesterone, the body becomes even more dominated by estrogen.

Infertility in Perimenopause

More women postpone marriage and motherhood until their 30s, which means perimenopause can get in the way of their plans to have a baby.  Don’t ruin your chances by taking the birth control pill and risking estrogen dominance! The three conditions above contribute to fertility problems and can make conceiving very difficult, even with the help of assisted reproductive technologies.  Consider using natural approaches for treating your perimenopause symptoms and take charge of your remaining fertility without risking any serious health conditions.

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In order to get a better idea of how stress impacts the libido, we need to distinguish the difference between sex drive and sexual arousal.  Sex drive or the libido refers to your desire for sex, whereas arousal is the body’s response to sex.  Women who have higher sex drives have an easier time getting aroused but if your sex drive has taken a dip, you might have a problem with the physical aspect of arousal.  If you are simply “not in the mood”, your body cannot secrete the vaginal fluids needed for easy penetration.

So how exactly does stress impact the female libido? Women are designed to be multi-taskers – they have the ability to handle several tasks at once.  However, there comes a point where all these responsibilities become way too overwhelming. When this happens, sex is the farthest thing from your mind.   And when you do try to have sex even if you’re not up for it, you notice that the experience is not as pleasurable even though your partner does the same things you used to enjoy. This happens because your mind is occupied by so many thoughts; it becomes incapable of triggering the bodily changes required for enjoyable intercourse (e.g. vaginal fluids). If this happens enough, you eventually may develop a negative association with sex, which gives your mind another reason to not want it. Thus, getting rid of stress is the first step to increasing your libido.   Here are some tips that might help.

Take some time off

Before you may be even ready to think about sex, you probably need to do some self nurturing. Take some time to center yourself with meditation and quiet your mind. Do something that really relaxes and rejuvenates you. Spending time in nature is a great way to do this. Breathe and allow your mind to relax. Feel the earth beneath your feet and get some grounding. When you are feeling more at peace, then you will be better equipped to have a positive sexual experience.

Create the mood

Remember when I mentioned that the female libido is affected by the mood?  Enhance the mood for sex by eliminating all distractions (e.g. shut off your phone, turn off the answering machine), dimming the lights, playing sexy music – you get the idea. Take a long bubble bath and put on something that makes you feel ravishing as well as comfortable. Light candles. Eat chocolate.

Rekindle the romance

In our fast-paced world, people no longer take time to do romantic things and rekindle the fire.  Unwind and get your mind off work by going out to a romantic dinner with your partner.  You can also try getting a massage together; this will decrease your stress levels while increasing blood flow, which contributes to an improved libido.

Make time for sex

If your schedule is really that unforgiving, it might be necessary to make time for sex. You don’t have to have scheduled sex per se. Rather, find an efficient way to get all your tasks done so that you can avoid spending your weekends at the office rather than with your partner.

For lots more tips about how to gracefully and comfortably navigate the perimenopausal and menopausal years, we invite you to sign up for our free mini-course.

10. Dong quai: a menopause herbal medicine to restore overall balance

The Chinese herb dong quai has been known to help restore hormonal balance because of its high phytoestrogen content.  The active ingredients of this herb have also been found to dilate the vessels and improve blood flow, particularly to the pelvic area, which can help increase libido. Finally, dong quai has mild sedative effects that can reduce stress, mood swings, and anxiety caused by menopausal hormone changes.  Dong quai is available as a tea, in capsules, and is especially potent when used with black cohosh.

9. Siberian ginseng: to help heal adrenal fatigue

Did you know that adrenal fatigue is often a contributor to exacerbating menopausal symptoms?  Like many women, you are probably faced with the chronic stress of work and home responsibilities.  You take caffeine to stay on top of your game, but you only end up feeling more exhausted afterwards. Instead of drinking coffee, treat yourself to a cup of Siberian ginseng tea.  Ginseng is a natural stimulant that has been known to improve brain function, focus, and energy levels without wearing down your adrenal glands.  It has phytoestrogens too!   In fact, many women also include ginseng as an aphrodisiac to give their libido a boost.  Although it takes an hour for ginseng to kick in, the energy boost it provides last longer than coffee and doesn’t cause a crash. Isn’t that a good tradeoff?    

8. Borage: another wonderful herb for supporting adrenal gland function

While we’re on the subject of adrenal exhaustion, here’s another herb that provides support to the adrenals.  Borage looks more like a delicate garden flower than a menopause herb, but don’t be fooled by its appearance – it’s rich in an omega-6 fatty acid called gamma linolenic acid (GLA), which the body converts into dihomo-gamma-linolenic acid (DGLA).  DLGA is needed to produce an important hormone-like chemical called prostaglandin E1, which boosts immunity, lowers inflammation, and improves adrenal function.  As we get older, our bodies become less efficient at producing prostaglandin from DGLA, which is why herbs like borage can be very nurturing to your well-being.  

7. Ashwaghanda: an adaptogen for overall strength through menopausal years

You may have already heard of the famous Indian ginseng, ashwaghanda, and what it can do to your body during menopause.  Ashwagandha works as an adaptogen, a substance that increases the body’s resistance to stress, mood swings, and depression by strengthening the bodies overall natural defenses.   It also contains a plant chemical called ginsenoside, which can improve brain function and alertness.  Ashwagandha is another herb that many women swear by to increase female libido.

6. Huang Qi: To improve liver qi during the “second spring”

According to Chinese medicine, menopause is considered the “second spring” because this is when a woman enters a period of greater wisdom. It certainly helps that there are herbs like huang qi that support the bodies adaptations to its physical changes during the years of the second spring.  Huang qi (or astragalus) normalizes hormones by working with the endocrine system to restore balanced hormone production.  It also improves the liver qi – the life energy that flows to the liver, which is said to control reproductive functions.  Huang qi is normally consumed with other Chinese herbs to increase its potency.    

5. Gingko Biloba: an herbal therapy to combat hair loss

One other change you may notice during menopause is an increase in hair loss.  In addition to hormonal changes that often affect hair loss, after years of chemical exposure from commercial hair products, your hair follicles are no longer as healthy as they should be.  This means that every time a new hair grows, it becomes thinner and more fragile than the last. Eventually, the follicle will stop producing hair.   Switching to organic shampoos can reduce hair loss, but you can restore hair growth with an herb called gingko biloba.  Not only does gingko contain high concentrations of vitamins A and E; it increases the blood circulation to the scalp, thus nourishing follicles with nutrients, promoting hair growth, and helping to keep your hair shiny and lustrous.

4. He Shou Wu/Fo-Ti: an herb to promote youthful vigor

The Chinese herb fo-ti is fondly referred to as he shou wu, which literally translates to “Black-haired Mr. He.”  Mr. He is a character from an old Chinese folk tale who took fo-ti and woke up with black hair, a more youthful appearance, and renewed vitality.  Fo-ti is used as a remedy against the visible signs of aging, as an aphrodisiac, even as a protective agent against heart disease. Some studies show that fo-ti can lower cholesterol levels and keep arteries firm and flexible.

3. Gotu Kola: for balanced energy levels

Like ashwagandha, gotu kola is an Ayurvedic herb with remarkable properties that can help you during menopause. Gotu kola can improve your attention span and energy levels, reducing your desire for coffee and other stimulants that will wear out your adrenal glands.  It can also calm you down and reduce anxiety, but without making you feel sedated or groggy.  For increased energy, use loose gotu kola leaves to create a tea.

2. St. John’s Wort: for a better mood during the menopausal years

For many women, it’s not the hot flashes or insomnia that make menopause so difficult; it’s the depression and anxiety caused by fluctuating hormones.  Instead of taking anti-depressants, try St. John’s Wort, a popular herbal remedy for mild to moderate depression.  Scientists are still not clear as to how St. John’s Wort can improve mood, but leading theories believe it is due to its hypericin content.  This substance inhibits the action of monoamine oxidase, a chemical that is thought to cause depression.  It appears that hypericin can contribute to high blood pressure, so make sure you seek your doctor’s advice before talking St. John’s Wort.

1. Black cohosh: the most popular phytoestrogen for menopausal relief

Thanks to the unassuming black cohosh plant, countless women have found relief from hot flashes when other treatments failed.  The black cohosh root is chock-full of ingredients such as triterpene glycosides for temperature regulation, and isoflavones, which have phytoestrogenic effects, that can soothe the unwanted indications of menopause.  A phytoestrogen is a plant estrogen that mimics real estrogen in the body. Unlike synthetic estrogen, phytoestrogens do not cause estrogen dominance and the disorders related to it.  What it does is enhance the estrogen receptors’ ability to communicate with hormones, which for many, effectively reduce symptoms.  Black cohosh can be taken as a tea or capsule.

For lots more information about natural ways to soothe your discomforts during these years of change, please sign up for our menopause help center mini-course.

This natural herbal remedy has been proven to be very helpful treating mood swings of all sorts, and it is often used as a complementary or alternative treatment for depressive patients in general.

St. John’s Wort and Psychological Menopause Symptoms

One study that shows the efficacy of St. John’s Wort actually studied how it affects psychological menopause symptoms in the broader sense. Although these symptoms would obviously include mood swings in many women, the study gave a large picture look at what St. John’s Wort can do for menopausal women in general.

This study, which was conducted in Germany and published in Advanced Therapy, showed that twelve weeks of treatment with St. John’s Wort seriously decreased psychological menopause symptoms in every one of the 111 women between the ages of forty-three and sixty-five that had been studied. The study relied on a questionnaire in which the women rated their symptoms, and it showed that over 75% of the women had a huge turnaround in their symptoms, and that some of them had no symptoms of menopause at all after twelve weeks of regular St. John’s Wort supplementation.

St. John’s Wort and Mood

Other studies on St. John’s Wort have focused not solely on menopause symptoms but on mood disorders and problems in general. These studies have shown that the herbal supplement is effective against a variety of mood disorders. One 1999 study, which was also conducted in Germany, showed that St. John’s Wort elevated mood in patients with mild depression. What’s even more interesting is that the study compared St. John’s Wort to a prescription antidepressant and found that it was just as effective as the prescription medication.

While scientists are unsure exactly how St. John’s Wort affects mood, those who conducted this study speculated that it helped the body produce more of the hormones serotonin, dopamine, and norepinephrine, all of which create feelings of well-being and happiness.

St. John’s Wort and Your Symptoms

Obviously from these studies, St. John’s Wort could be your solution for menopause problems. You can find supplement pills of this herb at grocery stores and natural health stores nationwide. Follow the directions on the bottle for taking the particular dosage that you buy. Also, keep in mind that St. John’s Wort can negatively impact certain medications, so if you’re on any medications, you should talk to your doctor about the safety of taking St. John’s Wort.

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Symptoms of Early Menopause

The symptoms of early onset menopause are similar to those of regular menopause, but sometimes doctors fail to catch them because they occur gradually. Your symptoms will probably be unique to you, but they could include tiredness, hot flashes, depression or mood swings, and even dry skin. Another thing to look out for is the regularity of your period. If you’ve typically been regular but are no longer able to predict when you’ll start or stop your period, this could be a sign of early menopause.

Symptoms of Hypothyroidism in Pre Menopausal Women

One of the main reasons that hypothyroidism is often incorrectly diagnosed as early menopause is that the typical age range for those experiencing these symptoms is similar. While most women who struggle with hypothyroidism are over the age of sixty-five, the condition is becoming more and more common in younger women. Some of the symptoms of this condition include depression, memory loss, constipation, decreased libido, dry skin, weight gain, fatigue, and weakness.

As you can see, the symptoms of these two conditions definitely have a lot of overlap. This is one reason that they can be difficult to diagnose, especially if you have subclinical hypothyroidism, which is a condition in which you’re beginning to show symptoms of the disease but that won’t show up on the traditional medical readings of the hormone tests that are used to diagnose the condition.

The Links Between Thyroid Disease and Menopause Starting Early

The links between thyroid disease and early menopause run deeper than just symptoms, though. Because the thyroid gland produces some of the body’s vital hormones and because menopause is intrinsically related to hormone levels, one of these conditions can actually cause the other. For instance, hypothyroidism can sometimes be caused by hormonal changes associated with menopause, but menopause can also be triggered by hypothyroidism.

Another organ that is linked to the thyroid is the adrenal gland, and adrenal fatigue can sometimes cause hypothyroidism. You can actually experience adrenal fatigue if you’re under stress for a long period of time or if you make your body think it’s stressed by pushing it to the maximum in every single workout you do.

This is one of the many reasons that it’s important to combat stress on a regular basis. Letting it build up is an excellent way to ensure that it continues to get worse and to wreak havoc on your body. You can fight the effects of stress on your body by avoiding stressful people and situations, exercising moderately on a regular basis, participating in stress-relieving activities, and eating a nutritious diet.

To learn more about the onset menopause and why it sometimes comes on prematurely, you are welcome to sign up for our free email mini-course.

Balance chi to Treat Perimenopause Symptoms

If you’re not familiar with how qigong and acupuncture work, it might help to do a crash course on how traditional Chinese medicine allows the body to achieve balance and good health. Western medicine views illness and disease as a result of pathogens and bacteria, but the Chinese believe that problems with the body are caused by an unequal distribution of the life energy chi. Think of chi as the blood that nourishes our organs and keeps the body going; if there is too much or too little of it in one organ, the body has difficulty functioning efficiently. According to traditional Chinese medicine, perimenopause symptoms are caused by obstructions in the meridians (pathways) leading to the kidney, the organ that controls feminine Essence (or in Western understanding, estrogen). Qigong and acupuncture are two ways of restoring the balance of chi, improving its circulation throughout the body, and soothing the symptoms of perimenopause.

Qigong as a Perimenopause Treatment

The self-healing art qigong literally translates to “working with the chi”. Using a series of meditation, breathing techniques, and fluid movements, qigong aims to improve the circulation of chi, strengthen the body, and eliminate the build-up of toxins. The movement of chi is essential to good health, and qigong allows women to get rid of their discomfort by moving all that chi-build-up caused by stress, poor diet, and unhealthy lifestyles. Certain qigong methods also focus on strengthening the chi flow to specific organs or systems of the body, such as the kidney, heart, or liver. For perimenopause relief, find a practitioner of external chi healing, a body-centered type of qigong where the healer funnels nature’s healing energy through her body. External chi healing can be done as a standalone treatment or be used together with massage or acupuncture.

Acupuncture for Symptom Relief

A more popular way of coping with the changes of perimenopause is acupuncture, an ancient Chinese technique that eliminates any blockages or imbalance in chi flow with the use of needles. Many women are intimidated by acupuncture because of the tools involved, but the needles are very slender and unobtrusive. You may not even notice that it has penetrated your skin! Women love acupuncture because unlike hormone replacement therapy, it’s not a one-size-fits-all treatment. The acupuncturist will take time to talk to you and get to know your symptoms and problems. From there, a personalized treatment plan will be formulated. The average acupuncture treatment lasts 15-30 minutes, depending on your symptoms. As for its efficacy, a study from Stanford University discovered that not only can acupuncture decrease the intensity and frequency of hot flashes; it improves sleep as well. Many women also swear by acupuncture’s ability to help them cope with stressful situations. For women who are trying to conceive, acupuncture has been found to increase fertility and their response to in vitro fertilization.

There are lots of natural ways that can help relieve symptoms as they begin to occur during the onset of menopause. For more information, please sign up for our free Menopause Help Center mini-course.

If you’re coming up toward menopause, you probably already know some of the symptoms you might experience when you are officially in perimenopause. The symptoms are different for different women, and those women who had the worst PMS symptoms are more likely to have the worst menopause symptoms, though this doesn’t always hold true. Symptoms to look out for include tiredness, mood swings, breast tenderness, weight gain, and a foggy brain.

One symptom that you might not think you need to keep an eye out for, though, is indigestion. Heartburn, constipation, and other digestive problems aren’t directly related to menopause, but they may signal one problem that can worsen your pre menopausal symptoms.

Digestion System and Endocrine System Related to Symptoms of Pre Menopause

The system of organs in your body that produces your hormones is called the endocrine system, and it involves a very complex mesh of various glands. The hormones from each gland affect each other gland, and these hormones affect the functioning of just about every organ in your body. Interestingly enough, constipation and similar problems can be a signal that you’re having problems in your endocrine system, especially in your thyroid gland.

However, this can also work in reverse. Part of what your digestive system does is flush spare hormones from your body. Your liver is the major toxin-flushing organ, and since extra hormones are considered toxins, they are flushed out of the body through the liver. However, your colon can also have an effect on the hormone balance. Normally waste moves through the colon at a certain pace, but if the waste sits in the colon for too long, the hormones in the waste can leak back into the blood stream through the colon walls.

When your body can’t effectively flush out hormones that it’s finished with, then the whole balance of your endocrine system can be thrown for a loop. During perimenopause, your hormones are already out of whack, so these adjustments can have a negative impact on your symptoms.

What You Can Do To Relieve Early Menopausal Symptoms

Luckily, fixing your digestive system is generally pretty simple. Part of the reason that so many people these days have digestive track problems is that their diets are lacking in fiber and overall nutrients. So, when you start experiencing digestive problems, instead of masking the issue with antacids and laxatives, it’s time to start changing your diet.

The key ingredient for digestive health is fiber, which bulks things up and helps them move through your system. You can get fiber from whole grains, fruits and vegetables, which just happen to be good for you for many other reasons, as well. You may also want to get probiotics into your diet through tablets or yogurt products, since these lend a hand to colon health, as well. When you’re on this kind of diet, be sure that you’re avoiding all those things that can stop up your digestive system, including excessive amounts of sugar, refined carbohydrates, and trans fats.

There are lots of natural ways that you can relieve symptoms as they begin to occur during the onset of menopause.  For more information, please sign up for our free Menopause Help Center mini-course.

Try Tantric Sex to Overcome Menopausal Dryness

It might sound odd at first, but tantric sex can be a great way to go for a slower lovemaking style that will help you forget about your dryness. Since this style of sex is incredibly slow and focuses largely on foreplay, you may even find yourself able to lubricate better than you’ve been able to otherwise. You don’t even have to get into a bunch of weird positions that are likely to throw your back out. Instead, follow these four simple steps and try Tantra tonight.

*Don’t focus on a goal. Getting caught up in the need for orgasm is exactly what tantric sex doesn’t let you do. Instead, just focus on each moment and on your partner.

*Harmonize your breath. If you’ve done yoga or Pilates before, you know that the breath is very important and regulatory. During tantric sex, you should try to inhale as your partner exhales and vise versa.

*See and be seen. Tantric sex is all about making a connection with your partner, so you should keep your eyes open and watch each other closely.

*Go slowly. Focus on leisurely foreplay, which will allow you to build up sexual energy. Focus on your partner, and don’t let your mind wander away. You’ll be amazed at what this slow pace and focus can do for you.

Pull Out the Lube to Counteract Vaginal Dryness

Using artificial lubricants is certainly nothing to be ashamed of, and it can be a great way to alleviate your dryness problems. You may have to experiment for a while to find a lubricant that you and your partner both like. If you’re perimenopausal – which means that there’s still a slight chance that you could get pregnant – and your partner is using condoms, be sure that the lubricant is water-based, since other types can cause latex condoms to break down.

If you do use lubricant, just make it a part of your sexual routine and foreplay. Keep it handy on your nightstand or somewhere close by your bed so that you don’t have to go search for it whenever you need it. Have your partner apply the lubricant for an extra sexy experience.

Use Spices that Increase Blood Flow to the Vagina

One of the things that you can do to help your body lubricate naturally is increase your blood flow to the vagina. This is, in fact, what happens naturally when you become aroused. You can help the process along, though, by using a variety of spices and scents during sex.

Licorice – real licorice, mind you, and not the sticks of sugary fake licorice you buy at the grocery store – can help increase blood flow to the vagina when you eat it. Lavender and vanilla can both help, too. You can either use these latter two in your food or to scent your bedroom before sex. Vanilla can also act as a pheromone to increase your partner’s attraction and pleasure.

One great way to incorporate these flavors into your lovemaking experience is to pair them with chocolates. Feed each other these treats as part of your foreplay, which can be very sexy. You can also get pure lavender and vanilla essential oils and disperse them through your bedroom with a reed diffuser or an oil warmer.

If you would like to know even more ways to gracefully navigate the menopausal years, please sign up for our free email mini-course.

It’s difficult to think of menopause without remembering the discomfort of a hot flash spreading throughout your body.  Not all menopausal women experience hot flashes, but those who do have a hard time getting through the day or night without being bothered by its sensation.  Hormone replacement therapy (HRT) may provide fast relief to most menopause symptoms, but did you know that a natural hot flash remedy is safer and for many women just as effective?  There are many ways to ease hot flashes naturally, without the use of synthetic hormones. Let’s count down a top ten list of many women’s favorites…

10. Organic foods for hormonal balance

Conventionally raised cattle and poultry are fed growth hormones, which when consumed over time can cause estrogen dominance in all people and aggravate hot flashes in menopausal women.  Try to buy organic meat, dairy, vegetables, and fruits as much as possible.  Not only are they better for promoting hormonal balance, they also contain more vitamins and nutrients than traditionally farmed crops.

9. Exercise for hot flash relief

It was originally thought that exercise itself could reduce hot flashes, but it turns out that while this seems to be the case, the decrease in weight caused by exercise has an even more potent effect on how women manage their hot flashes. An Australian study shows that women who lost weight also felt fewer hot flashes, night sweats, and other menopause symptoms.  A similar study from England’s University of Birmingham also reported improved symptoms from a lower body mass index.  You don’t have to get a gym membership to enjoy the benefits of exercise; at least 30 minutes of brisk walking five days a week will be enough.

8. Phytoestrogens for natural and gentle comfort

Soy, whole grains, and other foods rich in phytoestrogens can do wonders for relieving hot flashes.  Phytoestrogens are plant-based estrogenic substances that bind to estrogen receptors in the body, much like natural estrogens do.  Unlike synthetic estrogen, phytoestrogens are too weak to cause estrogen dominance.  In other words, phytoestrogens do enough for menopause relief, then disappear when the job is done.  Soy and tempeh in particular contain isoflavones, a substance that is useful for treating hot flashes.

7. Herbs for natural hormone regulation

If you prefer your menopause remedies to come in convenient pill forms, then you’re in luck – there are many herbs that can provide relief from hot flashes.  Try black cohosh, chaste berry, and dong quai.  Black cohosh and dong quai contain plant estrogens for hormonal balance; these two herbs are one of the most popular herbal hot flash remedies. Chaste berry works on the pituitary glands itself to regulate the production of estrogen and progesterone.

6. Vitamins  for protection and stabilization during menopausal years

Aside from herbs, vitamins can help you sail through menopause with minimal discomfort.  Vitamin E is said to have chemical activities similar to estrogen, which is why it is used as a substitute for this hormone.  This nutrient will also protect your cells from free radical damage and help the body absorb other nutrients efficiently.  The B vitamin family has a holistic effect on the body during menopause – they stabilize glucose levels, maintain liver health, reduce hot flashes, and minimize instances of depression. Finally, hot flashes may deplete your magnesium and calcium stores, so take a good supplement to keep your bones strong and healthy.

5. Adrenal healing: a little known treatment for hot flashes

Did you know that adrenal fatigue is one of the major triggers behind hot flashes?  As your declining adrenal hormones slow down with your metabolism, your energy production declines. You try to compensate with caffeine and other stimulants, but this only wears out your adrenal glands more. Besides hot flashes, adrenal fatigue can cause insomnia, anxiety, and exhaustion. So be kind to your adrenal glands – take some time to relax, reduce your caffeine intake, and try to avoid sources of stress.

4. Natural progesterone for counter-acting the affect of estrogen dominance

We usually blame estrogen deficiency for our hot flashes, but the reverse is actually true – too much estrogen is the reason behind most menopause symptoms.  Estrogens are everywhere – in the food we eat, in the cosmetics we use, even the plastic where we keep our food.  Menopausal women are more likely to be estrogen dominant than estrogen deficient, and this is why natural progesterone cream can help. The delicate balance between estrogen and progesterone affect the body’s temperature regulation; too much of one hormone causes a decline in brain chemicals that regulate the body’s temperature.  Studies show that stabilizing progesterone levels with natural progesterone cream is a key element to minimizing hot flashes. Unlike synthetic progesterone, natural progesterone cream is non-toxic, easily absorbed by the body, and can balance out the effects of estrogen for fast menopause relief.

3. Acupuncture: an Eastern remedy for relief

According to Traditional Chinese Medicine, hot flashes and other menopause symptoms are actually symptoms of ill health – specifically, a problem with the flow of chi, or life energy.  Acupuncture can get rid of these blockages and restore the balanced flow of chi, and Western studies have proven its efficacy as a hot flash remedy.  Current research shows that acupuncture releases neurotransmitters that make you feel good, and improve the production of nitric oxide, which affects passageways in the nervous system connected to your body’s thermostat.  Other studies have tested acupuncture against sham acupuncture and discovered an improvement in hot flash symptoms in the acupuncture group.  If the fear of needles is keeping you from trying out acupuncture, don’t worry – the procedure makes use of very fine needles. You may not even feel that it’s there!

2. Qigong: another therapy from ancient Eastern medicine

Another way of restoring the flow of chi is through a practice called qigong.  Qigong is a traditional Chinese practice that promotes the healthy flow of chi through breathing exercises, slow deliberate movements, and meditation.   Aside from decreasing hot flashes, qigong also minimizes mood swings, anxiety, and depression associated with menopause.  There are many qigong classes you can take, and you can easily purchase a book or instructional DVD if you want to do it at home.

1. Avoid triggers of hot flashes

All these tips won’t be of any use if you stay exposed to hot flash triggers.  Instead of tight clothing, wear light layers of clothes made of cotton and other natural fibers. Avoid spicy foods, caffeine, and alcohol, which can cause your body temperature to rise. Stay in cool environments; avoid the sauna and keep your bedroom’s temperature low with a fan or air conditioner.

For more tips about relieving your menopausal symptoms, you are welcome to sign up for our free mini course from our Menopause Help Center.

Stress and Gaining Weight in Menopause

Often times, weight gain is caused by a hormone called cortisol. This hormone, like most of the rest of those in the body, actually has a variety of functions in the body, and it’s necessary for things like controlling blood pressure and blood sugar. However, in excess, cortisol can cause you to gain extra weight especially during menopause, and especially around your middle, where it’s the most dangerous.

Cortisol normally functions on a daily timeline in the body, and levels are highest in the morning and lowest in the middle of the night. However, when you’re psychologically stressed out, the cortisol levels in your body get thrown out of whack. The body will not only produce more cortisol but will also produce it at different times than it ought to.

Cortisol and Menopause

Stress can cause cortisol levels to change at any point during a person’s life, but, unfortunately, cortisol levels are usually highest in women who are in the late stages of the menopause transition. There are many reasons for this, including hormonal changes, life stressors, and social factors. Even though you can’t factor out all of the things that will make your cortisol levels rise during menopause, you can reduce your psychological stressors as much as possible, which will reduce your cortisol levels and help you lose weight and maintain a healthy body mass index.

Ways to Reduce Stress for Menopausal Weight Control

Reducing stress during menopause can be a difficult task. You are dealing not only with a variety of physical changes, which can be utterly frustrating, but also with a variety of responsibilities, which probably include a job as well as caring for both your children and your parents. No matter what you’re dealing with, though, there are some ways that you can reduce your stress on a daily basis. Here are just a few ideas.

For one thing, you need to be sure that you take time for yourself. Do something that you enjoy doing for at least ten minutes every day, and try to take an hour or two every weekend to unwind. Whether you enjoy gardening, painting, reading, or spending time with friends, you should take the time to do it on a regular basis.

Another good way to reduce stress is to simple organize your life. Pack your lunch in the evenings before you go to bed so that you don’t have to worry about doing it in a rush in the morning. Keep a calendar on hand so that you don’t double-book yourself. Use a mail organizer to keep all your bills straight so that everything gets paid on time. You can probably think of a few more ways that you could afford to get organized. These small habits will really pay off over time as you learn to live your life in a less stressed and hurried way.

One final way that you can combat stress is to exercise. You don’t need to go on a seven mile run to get the stress-relief benefits of exercise. Taking your dog for a walk around the neighborhood will do. Exercises that focus on your mind-body connection – such as yoga and qigong – can help you calm down during exercise sessions, and they can also teach your brain to recognize and deal with your body’s stress reactions.

If you would like to get more free information about simple ways to make your life easier and more comfortable during the natural transition years of menopause, we invite you to sign up here for our free menopause symptom relief email mini-course.