Menopause Relief Archives - Page 6 of 7 - Menopause & Osteoporosis Solutions with Excellent Reviews

What is aging?

Throughout my life, I knew this moment was coming. Aging, the “slow decline,” as some folks would say. “Just wait until you experience it,” they’d tell me. Now, moving into my fifties, I have to admit that I could never have anticipated how much I would enjoy this process based on the messages I grew up hearing. Rather than being something to fear, aging is a reason for celebration. Becoming older is becoming more beautiful. We live in an era where our age, rather than limiting us, is starting to open up possibilities, and taking control of our lives, especially as women, is a vital part of that process. We are beautiful older women. The time has come to move beyond anti-wrinkle cream and anti-aging products to embrace what is the new norm. It is not wrong; it is simply, powerfully, different.

Technically speaking, aging is when the cells in our bodies don’t quite replicate or take care of us and our systems in the way they used to when we were younger. However, aging doesn’t just happen with a sudden snap of the fingers around the age of 40. Your lungs begin to age as soon as your early 20s. Our whole life, we are dying. Think about that. And yet, aging is a lot more about changing than it is about dying. That may seem radical to say, but as I’ve gotten more used to the shifts in my body, mind, and heart, I see how these changes do not necessarily have to be good or bad. Rather, they exist beyond this good-bad binary and they defy my expectations. To age gracefully is to sink into acceptance and to open up to curiosity in a way that is radical, revolutionary, and powerful.

MenoPAUSE

Frantic schedules. Daily exhaustion. Commitment and caring for family, friends, coworkers, students, patients, community members. As women age and enter the cycles of perimenopause and menopause, it is not likely that the daily stresses of life will decrease. In fact, as many women are moving into their late 40s, 50s and 60s, the pressures often only increase, be those social, health-related, or financial. Many studies in the last decade have shown how increased levels of stress affect the health of the body.

Stress Effects

When the immune system is constantly over-activated, in that perpetually heightened state of flight or fight, it may lead to autoimmune disease. An elevated state of stress correlates with inflamed cytokines. Cytokines are chemicals released by the immune system that give orders to armies of cells to attack viruses, pathogenic bacteria, and cancer cells. But when the body is continually giving orders to attack because it’s reacting to stress levels, that heightened state can have many negative outcomes.

Combatting Emotional Highs and Lows

When it comes to protecting the body against one of its own worst enemies- itself—lifestyle changes are important. Studies have shown that women in the menopausal transition can have an increased risk of major depressive disorder (MDD). Estrogen therapies, like all-natural Effisoy, antidepressant medications, and other remedies can assist the body in regulation. There are also daily practices that can be utilized to maintain balance in the body and to avoid some of those heightened cycles of stress.

Intentional Breathing

Nowadays, most folks know that meditation and deep breathing are beneficial not only for the mind but also for the body. A study from Johns Hopkins University found that in 47 trials, mindful meditation helped ease psychological stresses, including pain, anxiety, and depression. The role of breathing is crucial in meditation. There are many types of meditations, from guided to individual sessions. And yet, many still wonder whether focusing on breathing is actually sufficient to alter moods. Does how we breathe really affect change and reduce stress levels?

It’s All in the Breath

Studies show that most people don’t breathe in a way that gives the body enough oxygen. When breathing shallowly, that stagnant air, its residue and pollutants can get caught in the lungs, sometimes leading to more labored breathing as well as toxic buildup. In comparison, deep breathing moves oxygen through the blood and cells. Breathing is, of course, a natural process, but by adding an extra dose of intentionality, you can make your breathing that much more powerful, potent, and healthy.

Breathing Exercise

This exercise can help release some of the tension in a heated moment. Exhaling, that deep sigh or breath, comes naturally as the body needs to release stress. That deep, intentional exhale triggers a relaxation response in the brain. This exercise can be done anywhere, in just a few minutes, and can help calm the mind and relax that overactive autoimmune response.

Take a comfortable seat, wherever you are, in your car or on a chair or the ground.
Close your eyes, embodying alertness yet comfort.
Slowly elongate your breath—deeply breathe in, and deeply let it seep out.
As your breathing slows, extend the exhale to twice the time of your inhale. If you breathe in for 3 seconds, try to breathe out for 6 seconds.
Create a pattern of this imbalanced breathing, focusing more on the breath out. Do this for 5 minutes, or for as long as you can.
Before finishing this exercise, pause. Take a few more intentional deep breaths before opening your eyes, and then come back into the present.

Fermented Soy: A History

When the word ‘fermentation’ comes to mind, one might think of alcohol, of sourdough bread, of pickles. It is a word that conjures up images of bubbliness, or strange scientific processes that can’t always be understood but tend to have healthy outcomes. Fermentation has been a hot topic in American media the last few years as many folks “rediscover” the health benefits of consuming fermented foods. There are festivals and restaurants that specifically fetishize fermentation. However, like many other trends, including that of “discovering” turmeric, the benefits of fermented foods have been around for millennia, and one of the places that best exemplifies those benefits is Japan.

For generations, the Japanese people have utilized the healthy benefits of fermented food to aid in flavor-enhancement and digestion. Two of the most popular soy products, miso and soy sauce, are staples in most meals, including breakfast. To ferment soy properly, or to ferment most foods, a careful balance of skill and practice is necessary. Fermentation can happen with many different types of bacteria. In its most simple definition, fermentation is the harnessing of microorganisms and bacteria in food.

Since Japan is surrounded by water and enjoys a warm, humid climate throughout most of the year, fermentation began naturally and has been infused into daily practice. Some of the various fermenting agents include types of mold like aspergillus, yeast fungus, lactic acid bacteria, natto bacillus, and other fungi.

Popular Fermentation

When it comes to two of the most popular condiments in Japanese culture — miso and soy sauce — the role of fermentation cannot be underplayed. Not only does the fermentation add flavor to these condiments and to the meals, but it also aids in digestive processes, amplifies certain flavors, diminishes some of the more intense smells, and regulates the stomach and intestines. Other typical fermented foods and beverages in Japan include mirin, a sweet rice wine, fish sauces, ishiru (a sauce made from entrails and heads of squid) and Shottsuru (made from the liquid of a fermenting fish). Another example is natto, made from fermented soybeans, a health food noted for nattokinase, an enzyme that can destroy blood clots, thin blood, and improve overall circulation.

Mastering Fermentation

The process of creating these perfectly balanced fermented foods is inherited through generations. Currently, there are more than 1500 local producers of soy sauce in Japan and more than 1,000 miso makers. When the tsunami and earthquake hit in 2011, many of the businesses and corporations that had their recipes for fermentations — balances and formulas of correct bacteria—were destroyed. Just like the famous sourdough bread of San Francisco that has been made with the same starter for decades, many of the recipes for fermented soy and other products are perfectly balanced formulas that have been carried for generations. As many Americans continue to learn about the benefits of fermented food, there is much we can incorporate from the Japanese culture, as well as others, that have used this method of preserving and cooking for millennia. Our digestive systems will thank us.

EFFISOY - For menopause relief and anti-aging

Am I My Mother’s Menopause?

Now that we have decoded the human genome, scientists have found that while our genes can increase risk factor for various diseases, environment and lifestyle play a huge role in our health. How we grow up in early childhood can have many down-the-line consequences. Similarly, stressful situations, which increase our cortisol levels, also can manifest markedly in the health of a person. When it comes to menstruation, genetics do play a role, and yet, they are not all-encompassing.

Early Menopause

If there are no other reasons for early menopause-related to prior diseases, then genetics can be viewed as an indicator as to when you may begin perimenopause. Early menopause can begin in the late-30s. Yet, there are many factors that can influence when a woman may start this transition. Lifestyle factors, like smoking or living at higher altitude, can play a part. Also, as estrogen is stored in the fat tissues, women who have low body mass indices (BMI) may actually begin menopause earlier because their estrogen runs out faster. Turner Syndrome and other chromosomal defects may also lead to early menopause.

Menopause and Its Story

Some women grow up watching their mothers move through menopause with apprehension. They may remember if their moms had hot flashes, intense irritability and mood swings, and then wonder if they, too, will experience those symptoms. Other women, however, see their mothers during menopause who show no signs or symptoms. Perhaps their mothers deeply enjoy the process, the relief from fear of unwanted pregnancy, and the liberation from a cycle that may have been challenging. As women age, with the knowledge that have about menstruation and menopause from their mothers, family members, friends, and teachers, influences how we approach menopause—with apprehension or with curiosity.

However, lots of studies have been done to see what the correlation is between a mother’s menopause and her daughter’s and the results are not conclusive. Though there seems to be some similarity regarding time, that onset of menopause, other factors, like lifestyle choices, are found to be more influential. Regarding symptoms, genetics do not seem to be a strong predictor. If your mother had heightened symptoms during menopause, it doesn’t necessarily mean you will as well.

Rolling with the Waves

When perimenopause and menopause begin, it’s important to do your own investigation into what your body wants and needs. Some studies have shown that thirty minutes of exercise a few times a week can drastically reduce the negative symptoms of menopause. Eliminating those sugar-packed, high-caffeine foods can also help with the symptoms of menopause. These important changes in daily living seem to have much more of an effect than any sort of genetic map of what and when to expect with your own transition into menopause.

Mood Swings: Are They Inevitable?

Mood swings are not an inevitable part of menopause. In fact, only about 1 in 4 women experience the ups and downs of psychological distress. However, the spectrum of mood swings is vast. It encompasses irritability, depressive episodes, and anxiety. Between 15-50%of women claim they experience a low mood and/or depression. Almost 3 in 4women report irritability during menopause, and between 40 and 50% of women experience anxiety and insomnia. All of these factors can contribute to the steadiness of mood. But what’s actually happening to cause these imbalances? And is there a way to mediate the shifts?

Why Mood Swings During Menopause

For women who are going through perimenopause and menopause, their estrogen levels are shifting. The production of estrogen changes and regulates in redefining its role. No longer is estrogen focused mainly on the creation of an egg in the ovaries. Estrogen also plays an important role in the neurotransmitter serotonin, one of the mood regulators in the body. As estrogen levels rise and fall, the serotoninlevels in the brain are affected which explains why women are typically more affected by mood swings than men. Estrogen also affects the growth of brain cells, which is one reason why some women may report forgetfulness during phases of menopause.

Low Mood Vs. Depression

While these changes are notable in a woman while she is going through menopause, it’s important to differentiate between being in a low, irritable mood and being depressed. Many women are diagnosed with depression in the United States. Approximately 12 million women have been diagnosed with clinical depression, though many aren’t diagnosed. During menopause, with the changes in serotonin levels and the shifts in estrogen levels, women may find themselves in a low mood more frequently, but this is not always the same as depression. Low moods tend to be more temporary, whereas depression can last for weeks. Working with therapists can help explain what you are experiencing.

Elevating that Low Mood

Serotonin is not only affected by estrogen levels. Exercise and a healthy diet also increase the amount of serotonin produced. Therefore, if you are experiencing symptoms of mood swings and low moods, small, important shifts in a daily schedule can be beneficial. Also, consuming foods that have tryptophan, that same amino acid that makes you slightly sleepy when you eat turkey, can help jumpstart serotonin production. Foods like salmon, poultry, eggs, spinach, seeds, milk, and soy products can also help improve serotonin production in the brain, and therefore assist in regulating mood. There are many ways to respond to your body if it is showing some of the more difficult symptoms of menopause. Thinking creatively about lifestyle changes is one of the best places to begin.

Libido and Menopause, and How to increase Libido after Menopause

Libido and Menopause

What causes sex drive? A romantic date night? Your time in your cycle? The causes for libido are limitless, and as vast as the imagination. Breaking down desire into biology and environmental factors can help isolate certain methods to remedy decreasing sexual desire. As with many changes in life, talking through the shifts is important. This can happen in intentional conversations with a partner, as well as with the assistance of therapists and counselors who may be able to help couples work through barriers. Many women tend to experience a decrease in sex drive between the ages of 35 and 64. This period of time is vast, and yet, changes in libido is not a concrete science or a guarantee. Paying attention to yourself, and your desires, is a great place to start.

Various Therapies to Increase Sex Drive

As with other symptoms of menopause, there are many hormonal and non-hormonal therapies that can be explored. Learning what works for your body, as well as noting any risk factors you may have, is a conversation worth having. Regarding sexual desire, some women explore testosterone-replacement therapy in the form of creams and other medications, though the FDA does not approve this form of hormone therapy for women during menopause. Hormone replacement therapies can lead to a renewal in sexual desire, as can changes in diet and exercise. However, it must be noted that not all women experience a decrease in sex drive during menopause. Some women actually have an increase in libido.

Menopause cycle

When looking at the biological factors of sex drive, they can often be linked to a time in a woman’s menstrual cycle. Right before and after women ovulate, many women have increased libido. However, as menstruation and therefore ovulation cease, there isn’t that extra burst of estrogen which can lead to an increase in libido. The loss of estrogen also contributes to vaginal dryness.

Women are not the only ones who may experience a decline in sex drive. Men can also experience this shift, although women are two to three times more likely to report this change. Another factor, for both women and men, is the decrease of testosterone (which yes, women have as well). Testosterone is the active hormone related to sexual response. However, even with these biological factors at play, simple over-the-counter remedies like water-based lubricants can reignite the flame and make sexual intercourse more enjoyable. Beyond that treatment, having conversations about what’s happening—and reconnecting with your partner—is important.

Emotional Factors

Anxiety and stress, along with everyday life factors—concern about work, family, friends, the community, health, education—all play a role when it comes to sexual desire. The more stressed a person is, the harder it can be to find yourself “in the mood.” Therapists recommend taking time with a partner to do romantic activities, however those might be defined for you. Planning time for yourselves, rather than just hoping it will happen, can help couples come together even in times of difficulty.

It’s Not All Bad—Good Things Around the Corner

While some women certainly experience a drop in sexual desire at some point of menopause, many women also report an increased joy when it comes to sex. No longer is there a concern for pregnancy, and the hormonal shifts of menstruation slowly disappear. The lessening of stress surrounding pregnancy can often be a huge relief for women. Redefining intimacy in these moments is important—what does it mean to you and your partner? Sex therapists recommend exploring new methods of intimacy and being open with your partner. Rather than looking at this time as something to fear, looking at it through the lens of curiosity can open up many possibilities.

Discussing Menopause with Family Members

You might notice the changes before anyone else—a shift in mood, tenderness in the breasts, irregular cycles. Perimenopause can come on slowly, and it can be difficult to explain what’s happening in your body as you adjust to the shifts. Just as it may be hard for you to understand what’s happening in your body, it can also be challenging for a partner and family to understand what this shift means. Being open with any symptoms, as well as any needs you have, is one of the best ways to move forward into this next cycle of life.

Remove the Menopause Stigma

Menopause, like menstruation, is a powerful shift in the body of a woman or person with biologically female organs. Genetics have shown correlation between the onset of menopause in women—whenever your mother began menopause can be viewed as a rough blueprint for your own transition cycle. As you begin approaching that time frame, ranging from the late thirties through mid-fifties, pay attention to your cycles to see what is happening and if any symptoms are present. Some of the common early symptoms of perimenopause, that initial phase of menopause that can last up to five years or so, are breast tenderness, lower sex drive, irregular cycles, and worsening PMS symptoms. These shifts can affect not only your relationship with your body, but your relationship with your loved ones. Begin by talking about any symptoms as they appear.

Conversation with Family

Destigmatizing menopause happens in small, important conversations. Just like talking about the phases of menstruation—the follicular, ovulatory, luteal and menstruating parts of that monthly cycle– talking about menopause and a decrease in estrogen is important, not just for daughters or other women in the family, but for all people. Perhaps you notice more irritability at moments in your cycle. It’s ok, and encouraged, to talk about those emotional highs and lows. You might notice you have less energy to begin or finish projects during your menstruation and just before. This, too, is important to discuss. Just as a woman’s cycle can affect her daily interactions, menopause also can affect the small moments of daily life. It takes courage to talk about how a female body is transformed by the process of menstruation and menopause.

Conversation with Partners

Talking Menopause

When it comes to conversations with an intimate partner, the topic can be direct and compassionate. Some of the commonly-reported symptoms of menopause are vaginal tightness and dryness, responses to your body’s lack of estrogen production. This can also lead to vaginal atrophy, a thinning of the vaginal dry. These changes can inevitably affect intimate relations with a partner. Rather than feeling shame around this transition, embrace it, and learn to discuss it. You can note if certain foods, exercises, times of the month correlate with a heightened libido. As you’re learning about this new phase of your body, experiment with new practices, like Kegel exercises to tighten the muscles of the pelvic floor. You can also explore other types of intimacy with a partner.

Changes due to menopause are natural, and while supplements like Effisoy can assist with minimizing those symptoms, there are communication components that must happen regardless. It is a new stage, a new cycle, and with that comes beautiful opportunities as well as new challenges.

Let’s talk about menopause today without getting a further delay in discussion with your life partner because its important to discuss menopause and find the best possible and natural menopause relief solution.

Medical Treatment for Hot Flashes

As 75-85%of women in the United States experience hot flashes, the industry for trying to treat this mysterious symptom of menopause has grown vastly. Behavioral options and lifestyle changes are always encouraged, but there is also an entire spectrum of hormone regulating medicines as well as non-hormonal options, both medicines and supplements, that all come with their own benefits and cautions.

Non-Hormonal Regulating Medications

Most women who try to regulate their symptoms of menopause use hormonal options, though there is a non-hormonal variation available. The FDA has approved paroxetine, “a low-dose selective serotonin reuptake inhibitor (SSRI) antidepressant,” to help alleviate the symptoms of hot flashes. Other similar anti-depressant drugs are also being researched for their ability to help ease symptoms of menopause. As with any drugs, there can be side effects, even for women taking this drug for menopausal symptoms rather than depression. The dose is generally smaller when taking paroxetine, and side effects can include nausea, headache, dizziness, jitteriness or drowsiness. As with any medication, doctors should be consulted and a plan should be made before beginning a new regimen of medication.

Hormonal Regulation Therapies

Some women also choose to go the route of hormone therapy as a cure for hot flashes and other symptoms of menopause. As the body produces less estrogen, replacing that estrogen or simulating the replacement of those hormones can create changes in symptoms. There are many, many supplements available on the market, which is why it’s important to research the side effects of each. Some such hormonal remedies include estradiol, conjugated estrogen, selective estrogen receptor modulators (SERMs), and compounded or synthetic hormones. Many of these hormones work to replace or add estrogen to the body, whereas others, like Effisoy, mimic the production of estrogen without actually introducing any foreign elements into the body.

Risk Factors for Hormone Regulation Therapy

A history of blood clots, vaginal bleeding, heart disease, or various cancers can relate to a higher risk of reaction for some women looking for hormone regulation. Especially with therapies that introduce foreign hormones into the system, the body can have strong reactions. Effects can range from spottiness during menstruation to breast tenderness, cramping, bloating, and more serious effects related to stroke and cancers. These correlations were explored by the Women’s Health Initiative, funded through the NIH, in 2002. Though the study did show some correlation between hormone therapy and the increased risk of these diseases, the women most affected were older, typically above age 60, and post-menopausal. Other elements of this study showed that younger women experience more benefits thanrisks when using hormone therapy regulation.

As you navigate the range of options available, it’s important to consider the purity of the supplement, the research that has gone into it, and the effectiveness. Looking to the tradition of Japanese women, as well as the significantly lower rate of menopausal symptoms, is one of the reasons why Effisoy was created for women who are experiencing the negative symptoms of menopause. Some secrets are meant to be shared, and the wisdom behind Effisoy operates from that place. What works should be shared with others.

A Menopausal Diet

Menopause is a lifestyle change, a shift in the body and mind that requires attention, care and adjustment. As a woman ages, her body reflects the cellular aging, coming to a moment when it no longer needs to sustain the cycles of elevated progesterone and estrogen. Menopause starts as those estrogen levels begin o naturally fall. Along with symptoms like hot flashes, lack of sleep, reduced bone density and changes in mood, the body has to learn how to regulate without that constant level of hormones. This can sometimes result in changes to how the body metabolizes carbohydrates as well as how the body regulates cholesterol levels. A healthy, responsive diet to menopause is a great place to begin when those initial symptoms of perimenopause come on.

The Dairy Diet

In the United States, lactose intolerance has been on the rise. Between 30 and 50 million people report various levels of intolerance, and that number is much higher for African Americans, indigenous peoples, and Asian Americans. Researchers believe that white people of European descent have lower levels of lactose intolerance as they descended from European communities where dairy has been consumed for generations. The genetic mutation to digest lactase was passed on through those lineages.

While there are varying studies on the pros and cons of lactose, it has been proven that milk can increase bone density. As women go through menopause and age in general, their bone density can decrease significantly, and a study has found that consuming lactose has helped replenish that strength. Drinking milk or eating cheese before sleep also can help with sleeplessness due to the amino acid glycine, a building block for protein, which has also been used to treat people with schizophrenia, stroke, sleep problems, metabolic disorders, and other illnesses.

Possible Assistance from Fatty Acids

In studies done looking at the effect of fatty acids on regulating the menopausal symptoms of women, results were not always conclusive but still left room for encouraging experimentation. In one study, women who consumed omega-3 fatty acids did experience relief of symptoms. Scientists note women can experiment with and document intake of omega-3 fatty acids to see if there is an effect. Such foods would include fish like mackerel and salmon, as well as flax, chia and hemp seeds.

General Healthy Eating Tips during Menopause

Consuming lots of fruits and vegetables, whole grains, and quality proteins are all methods of boosting the body’s overall strength, muscle mass, and bone density. Studies looking at the consumption of whole grains compared to processed flours and sugars have found correlation between heart health and diet. The healthier the heart, and other organs, the stronger the body can maneuver hormone shifts. Some studies recommend avoiding spicy food, hot food, alcohol, and caffeine, as these can be triggering for some women during menopause who are prone to hot flashes.

The greatest take-aways when it comes to a healthy diet during menopauseare to focus on what works for you. By recording what you eat and any side effects, as well as focusing on healthy eating habits, you can better understand what your body needs. Food is, of course, one of the greatest determinants of health, and access to healthy food is linked to socioeconomic status, region (where one lives), race, ethnicity, and many other factors. Therefore, the intentionality involved in finding and preparing healthy foods is not always easy, especially for women working multiple jobs, taking care of a family, and living in a food desert. To the best of one’s ability, for a woman going through menopause, trying to prioritize a healthy diet can ease a lot of the symptoms.

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Cooling Down Hot Flashes: Behavioral Approaches

When a woman is experiencing hot flashes, it can be all-consuming. She may not be able to think about anything else and yet, prevention and preparation are two of the most important strategies for dealing with this symptom of menopause. Small, important shifts can be implemented at any point in the day and may have positive effects on a woman’s experience with hot flashes. As each woman is unique, her body and menstruation included, it’s important to test various behavioral strategies to see what works individually.

Before Bed

If you tend to get hot flashes during sleep, you can make a few small adjustments to your sleeping routine to help improve the environment. Sleeping in a cold room, and drinking small sips of water before bed, have been studied to be effective. Some women also employ a bed fan, a simple cooling device, during sleep to help the body regulate its temperature. While preparing the bed for sleep, thinking about layers can also be helpful. Hot flashes are more frequently experienced as hot and sweaty in the moment, but after, the sweat produced can lead to chills and a drastic cooling of the body. Preparing for such changes in temperature can help your body regulate.

During the Day

Similarly, dressing with layers can be helpful for women who experience hot flashes during the day. A portable fan can also be used, as well as a spray bottle, potentially with an essential oil for cooling like peppermint oil. Some women find relief to symptoms by not drinking, smoking, consuming caffeine, or eating spicy food. Maintaining a healthy weight is important as well, as women who are overweightor obese have been found to have higher rates of hot flashes. Ultimately, finding ways to cut daily anxiety—through healthy practices, exercise, and diet—are all beneficial.

Herbal Remedies

There are behavioral and medical methods of treating hot flashes, but one of the in-between options includes herbal remedies. For generations, women have used herbs and tinctures to assist their bodies during menstruation, pregnancy, and menopause. Black cohosh and red clover have been anecdotally reported as reducing the symptoms of hot flashes, though studies haven’t had conclusive results. Traditional Chinese medicine has employed Dong Quai for thousands of years to help with gynecological problems, though it, like all herbal supplements, must be researched carefully. Women who have blood clotting problems, for instance, should not ingest Dong Quai. Ginseng, kava, and evening primrose have also been reported, and in various depth studied, for their effects on hot flash symptoms. If you are experiencing hot flashes, you can also go the natural supplementalroute, based on ancient Japanese wisdom of fermented soybean, as you continue to learn about herbal remedies can be helpful in the promise.

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