• Menopause: symptoms
• Menopause: age to start preventing
• 7 Ways to Treat Menopausal Symptoms Naturally
• Books about menopause from natural medicine

Menopause is a normal phenomenon in a woman’s life, or at least it should be, but in many cases, it translates into a source of problems, both physical and psychological, since it not only implies an important hormonal change, but these hormones and the process that entails loss of fertility can generate in many women states of anxiety or depression.

Many things can be done to prevent or mitigate its symptoms, but it is important to keep in mind that one of the determining factors that aggravates the symptomatology is the so-called “Western lifestyle”.

If menopause is not contextualized within the framework of a society, it is difficult to understand the changes that occur in a woman and how to prevent the ailments that can manifest during this new journey, which can offer the opportunity to know herself better and live fully, freeing herself from old ties.

Menopause is a turbulent period in a woman’s life but not necessarily associated with illness.

From serenity and with a positive attitude, this life experience can be an opportunity to bring out a new woman, with renewed strength, because she no longer has menstrual losses. and more stable, since it is not subject to the hormonal variations of the menstrual cycle.

In addition, it is important to understand and assume that sexuality, desire and satisfaction do not disappear but change, because the arrival of maturity provides a greater knowledge of oneself.

In short, it is a crucial moment to assess what has been achieved, free ourselves from what can hinder the path and draw new vital horizons.

So that the path does not present obstacles, it is necessary to know this vital period in depth and learn to face it with the serenity it deserves. That is why we collect the issues that are most of concern.

MENOPAUSE: SYMPTOMS

It could be defined as the cessation of menstruation, which hormonally can be observed as a gradual reduction of hormone production by the ovaries and other glands of internal secretion such as the adrenals and fat cells or adipocytes.

This hormonal earthquake, which usually occurs between 45 and 55 years of age, can generate numerous symptoms such as:

• hot flashes and sweating,
• Cramps
• very irregular cycles,
• character changes (sometimes anxiety, depression),
• reduced sexual appetite,
• Palpitations
• nausea
• hair loss,
• dandruff
• brittle skin,
• vaginal dryness and the rest of the mucous membranes,
• muscle and joint pain, etc.

MENOPAUSE: AGE TO START PREVENTING

Prior to menopause, premenopause is manifested, which is characterized by the incidence of erratic, disordered and more or less frequent menstrual periods than usual, although this does not mean that any menstrual alteration in the 40s is due to premenopause.

In this initial period is when there is more time to prevent the symptoms of established menopause, such as hot flashes or osteoporosis, since dietary or phototherapeutic interventions aimed at regulating the hormonal process are much more effective.

Many people think that the prevention of problems derived from menopause has to start from the age of 30, but this is not the case because in this period you can already notice the errors accumulated throughout life, which can manifest themselves with the appearance of conditions such as osteoporosis, breast cancer or cardiovascular disorders.

Dietary education and awareness must start from adolescence, since eating disorders, increasingly frequent and often associated with psychological problems, often lead to irregular menstrual cycles, which promote hypoestrogenism and premature osteoporosis.

Cases of osteoporosis have been observed in women aged 20 who have made very unbalanced diets, as is the case of anorexic women, and competitive athletes, who follow excessively hyperproteic diets.

Just as lack of menstruation is one of the triggers of osteoporosis, it is known that the more menstrual cycles you have had throughout your fertile life, the greater the degree of osteoporosis.

7 WAYS TO TREAT MENOPAUSAL SYMPTOMS NATURALLY

For years, hormone therapy seemed to be the panacea for preventing menopausal symptoms.

However, every day there is more evidence that calls into question its suitability, because in the short, medium and long term it can lead to serious health problems.

These include a significant increase in deaths from cerebral and cardiac vascular accidents and a disproportionate incidence of gynecological cancers, especially breast cancer.

A few years ago in the United States, a macro-study on different menopausal treatments had to be suspended when it was found that the group of women who were receiving hormone replacement therapy were subject to an unethical risk.

Also, the list of problems induced by hormone therapy, in addition to the above, is extensive: it increases blood pressure and the risk of gallstones, depression, hypercholesterolemia, diabetes, strokes and migraines.

This type of therapy, therefore, should be restricted to very specific cases and delimited by medical pathology, and not focus on a simple relief of minor symptoms of menopause.

In contrast, it is advisable to adopt a series of habits and follow a natural treatment to prevent your own symptoms during menopause.

1. NATURAL REMEDIES TO PREVENT OSTEOPOROSIS

From a naturopathic perspective, the best prevention is to follow a balanced diet; exercise regularly, adapted to each age and physical condition; and moderate exposure to the sun’s rays because they favor the formation of vitamin D, which helps fix calcium in the bones and, therefore, improve bone mineral density.

The problem of osteoporosis in menopause has focused excessively on a question of calcium deficiency, and although its deficiency is the most notorious in a case of osteoporosis, there may be a broader mineral deficiency that includes magnesium, zinc, copper, boron or manganese.

Therefore, in case of suffering from advanced osteoporosis it may be convenient to take a more complete supplementation.

In parallel, it should be known that soft drinks and cola drinks should be taken with moderation to prevent the risk of osteoporosis due to its richness in phosphoric acid. Phosphorus behaves as a calcium antagonist, so the greater the amount of phosphorus in the plasma, the greater the loss of calcium.

A soft drink does not cause osteoporosis, but its habitual consumption over the years, does. That is why it is advisable to moderate this habit from childhood.

Coffee, alcohol, sugar and salt are also enemies of women in menopause: the first three stimulate the elimination of calcium and magnesium, and salt increases blood pressure and the risk of arteriosclerosis.

2. OVO-LACTO-VEGETARIAN DIET

Following a diet with a predominance of foods of plant origin or better yet if you opt for an ovo-lacto-vegetarian diet, helps prevent bone deterioration during menopause.

The ovo-lacto-vegetarian diet is the most appropriate for its moderate protein intake, since its excessive consumption can cause metabolic acidosis and, consequently, the reduction of bone mineral content.

Today nutrition has demonstrated the benefits of a vegetarian diet rich in whole grains, legumes, nuts and vegetables.

It should be remembered that countries that consume a lot of fats, especially saturated fats, are linked to an increase in breast cancer.

The vegetarian diet provides a remarkable amount of fiber that stimulates the excretion of estrogen through the feces.

These contain equal, a progestogen that acts as a kind of biological marker that indicates the risk of osteoporosis: the greater the equal in the feces, the lower the risk of suffering from this ailment.

The hypoestrogenism that occurs in menopause can be rebalanced by increasing the excretion of these hormones or prohormones. Fiber contributes to this, which absorbs them, as if it were a sponge, and expels them from the body.

Phytoestrogens, present mainly in soybeans, legumes, garlic, leeks or onions, prevent cardiovascular disease, and can bind to body estrogen receptors, reducing the action of female estrogens.

There are also some plants and foods especially rich in phytoestrogens: licorice, clover, thyme, turmeric, hops, vervain and yams, among others.

Foods of the cabbage family, such as cauliflower, Brussels sprouts, turnips, broccoli or Chinese cabbage, are good sources of calcium and have preventive elements against cancer, such as indole-3-carbinol, which can deactivate circulating estrogens reducing their harmful effect.

Lignans, found in fiber, have also been linked to a reduction in gynecologic cancer.

Likewise, carotenoids, such as alpha and beta-carotene in carrots or lycopene (abundant in tomato sauce), have antioxidant and preventive properties of cardiovascular diseases and cancer. Sweet potato, pumpkin or mango are other good sources of carotenoids.

3. SUPPLEMENT WITH CIDER VINEGAR

Dairy products are rich in calcium but also in proteins and fats that can hinder their absorption.

This was demonstrated in a study conducted in England that determined that osteoporosis levels were higher in regular consumers of meat and dairy products than in vegetarian women, who did not consume milk or animal products.

Apparently, it seems a paradox but the truth is that studies only assess the nutritional content of food, without taking into account the metabolic aspects and nutrient absorption.

In many cases, calcium is a mineral that is difficult to absorb, and this may be one of the main causes of the incidence of osteoporosis. It is important to take foods rich in calcium, but do not forget the magnesium of vegetables, which also benefits bone, circulation and muscle relaxation.

Another possible cause of deficiency is that the hydrochloric acid present in gastric secretion tends to reduce as we age and this hinders the absorption of nutrients and minerals such as calcium, even if enough foods rich in it are consumed (cereals, legumes and nuts, seaweed, nettles), emphasizing again that it does not feed what is eaten, but what is digested and metabolized.

To solve this problem of gastric secretion some authors recommend supplementing meals with cider vinegar because acetic acid can improve mineral absorption.

4. INCREASE YOUR INTAKE OF ESSENTIAL FATTY ACIDS

Essential fatty acids are essential to maintain a good hormonal level. There are foods quite rich in them, such as nuts and avocado. However, flaxseed grains, better known as laxatives, are an excellent food to provide linolenic acid.

Sunflower seeds and their oil (virgin, first cold pressed), olive oil, oily fish (best consumed with its spine, rich in calcium) or evening primrose or borage seeds (as a dietary supplement) are also rich in essential fatty acids, necessary to preserve the hormones that begin to deplete and to maintain, as far as possible, smooth and beautiful skin, at a time when wrinkles become noticeable.

5. DO MODERATE EXERCISE

Sedentary lifestyle is the main enemy of osteoporosis. Exercising from the age of 40 is an excellent measure but it is not always enough to increase bone mineral density.

It is important to note in this regard that at age 35 women have already established their bone mineral density. From that age the density decreases and the bones deteriorate. That is why if mineral density is not built from puberty, the loss from 35 increases excessively.

To understand this process, it is important to know that bone is a living tissue formed by osteoblasts and osteoclasts. The former help bone formation and the latter use bone minerals to offer them to the different processes of metabolism, and literally break it down.

While bone-forming osteoblasts respond to the hormone progesterone, of which they have numerous receptors, osteoclasts respond primarily to estradiol or estrogen, also having various receptors.

You should not fall into the error of thinking that estrogen is bad and that progesterone is good, because both processes are vital and necessary. In the balance between the construction and resorption or destruction of bone is where the metabolic problem of osteoporosis is located.

It is known that moderate exercise produces a stimulus of osteoblasts and literally makes them “hungry for calcium”, so the mechanisms are activated to increase their digestive absorption and accumulation in the bone, while sedentary lifestyle causes the opposite effect, stimulating osteoclasts.

But beware: excessive exercise also has a stimulating effect of osteoporosis, so it can be concluded that all excesses can be harmful.

• Walking or sunbathing between 15 and 20 minutes a day improves bone density, because the sun helps synthesize vitamin D, which is essential to strengthen bone.

6. CREAMS OR LUBRICANTS AGAINST VAGINAL DRYNESS

It is not true that the arrival of menopause should be related to a decrease in sexual appetite. However, aspects such as depression and, above all, vaginal dryness, can hinder the development of sexual relations.

Vaginal dryness can be solved using lubricating or dermatological oil creams (such as petroleum jelly, olive or sunflower oil). Another problem is to treat the intrinsic factor of dryness, as dryness depends on irreversible hormonal factors. Soy-based vaginal creams have proven effective in stimulating the tropism and development of the vaginal mucosa, when applied regularly and for periods of time longer than three months, if not permanently. But they don’t solve dryness.

The risk of pregnancy is another important aspect at this stage, as it only disappears when menstruation definitively ceases. It should not be forgotten that the number of unwanted pregnancies is very high at this stage, only surpassed by adolescent women. Therefore, sex in menopause must be safe.

7. SOCIALIZE AND STAY ACTIVE

One of the most important aspects of menopause is how women assume this physiological and vital stage, since it means the loss of fertility… and youth understood as such.

From a medical point of view, menopause can be associated with anxiety and depression, but this does not indicate much about certain processes such as lack of self-esteem, fear of losing the interest of the partner, panic of wrinkles or lack of smoothness of the skin.

These aspects are important for many women who do not feel understood by their partner or children in this period. It is not uncommon, then, that menopause is also a time of crying, insomnia, night fears and some hopelessness for life.

Social interaction, psychological support from a professional (if necessary) and maintaining an active life help especially during this period. A positive attitude is essential to face this stage. Menopause is not a disease but a new life experience and, as such, can mean personal enrichment.

On the other hand, learning to relax is essential, because low blood sugar and adrenaline levels sensitize the body and, consequently, exacerbate the symptoms of menopause.

The post Menopause: 7 Ways to Treat Symptoms Naturally appeared first on FreeLifeHealth.

When it is cold, we usually look for the heat of the stoves or the fireplace to warm up. However, we can do a lot to get the body activated and maintain body temperature in other ways.

There are as many ways to activate as one can imagine but these are some of the most effective things, we can do to gain energy and promote physical and mental well-being.

1. SUNBATHE

With the sun you usually have no middle ground: in summer it is taken until it burns and in winter it is forgotten.

A sunbath of face and torso, lasting about ten minutes, reconciles us with the season, helps to warm up and favors the synthesis of the daily dose of vitamin D, essential for the fixation of calcium in the bones and with preventive action against tumors of the chest, colon and prostate among others.

In addition, winter sunbathing prevents and treats “affective syndrome” or “seasonal depression”.

The most effective in this regard are the first rays of the morning sun because they regulate the production of the most influential hormones on mood, melatonin, controller of rest and activity cycles, and serotonin, associated with the feeling of well-being.

2. TRAIN ENERGY AWAKENING

People who retreat from the cold may be hypotonic and find the idea of an active winter very strange.

They tend to have cold feet and hands, and feel especially listless during the first hours of the day.

It can help them a lot to stretch as soon as they wake up to loosen the muscles and stimulate circulation.

After getting up you can put your hands and feet in cold water for a couple of minutes and then take an alternating shower of hot water with a few seconds of cold water at the end.

It helps them to aromatize the rooms with toning essences: lavender, which relieves superficial discomfort; naranjo, which acts against melancholy and inappetence; and verbena, which improves the ability to concentrate.

If you have a garden, at sunset you can walk for five minutes with your feet barefoot on the dew or snow. Then take a warm bath of feet and massage them with juniper oil.

3. EXERCISE INDOORS

Some people are so averse to the cold that no matter how much they are guaranteed its goodness to health, they will not exercise outdoors. But that does not mean that they are obliged to cultivate a sedentary lifestyle: they have other options.

At home they can do a fitness board, pedal on an exercise bike or use steppers, treadmills, ski machines or paddles.

They can also go to a gym or a heated pool, where they will also benefit from the relationship with other people who can advise them.

4. PRACTICE TAI CHI AND CHIKUNG

Traditional Chinese psychophysical disciplines, such as tai chi or chikung, mobilize chi, vital energy, with an optimal effect on physical and mental health.

The combination of movements, breathing in synchrony and visualizations of the flow of chi manages to influence the internal generation of heat and its distribution.

Taichi and chikung are therefore ideal techniques for winter, although the practice only makes sense if it is regular and incorporated as a habit.

The ideal is to learn with a teacher who corrects the most subtle errors, but as an example you can try the following sequence of only two postures that activates the circulation in the energy meridian of acupuncture known as “triple heater”.

The first posture is called wu chi and it is about imitating the dignity of a tree. It is necessary to place with the feet separated the width of the shoulders, the arms resting at the sides, the chin a little tucked inward and the pelvis gently tilted so that the lumbar curvature is attenuated. The knees bend slightly, as if riding a horse.

The concentration is directed to the tan tien point, located three fingers below the navel, and nine deep and slow breaths are made before moving on to the next step.

They bend their knees slightly, with their backs straight and without removing their buttocks, and fold their hands in front of their abdomen with their palms facing upwards. The hands and trunk are raised at the same time. The lungs fill while ascending by breathing.

When reaching the chest, the palms turn outward to face the sky. He keeps raising his palms while raising his heels. Finally, the sky is “held” with the body fully stretched.

Each time you inhale, your arms fold back a little, as if air enters through the palms of your hands. When exhaling they stretch slightly. But it is the respiratory movement that moves the arms and not the other way around.

They slowly open their arms to the sides like a bird spreading its wings, in a wide circle. The exercise is repeated nine times.

5. HAVE A POSITIVE ATTITUDE

Some say that we live in the culture of complaint and fear. In summer it is too hot, in winter the cold is unbearable and the blame for everything is blamed on the government or the multinationals “that favor climate change”.

Those who freeze in summer next to the air conditioning outlet usually cook next to the heating in the cold season.

It seems more sensible to learn to enjoy each moment without taking refuge in artificial environments that disconnect us from the cycles of nature. In other words: let’s be active, let’s show ourselves alive. It is the attitude that makes the cold good or bad. Instead of overprotecting, let’s welcome it.

The activities that are so beneficial in winter have nothing to do with those other work and routine obligations that are so often exhausting and stressful. On the contrary: they provide energy and satisfy important physical and psychic needs.

So, starting to exercise outdoors or start in one of the other proposals explained in this article should not be a sacrifice, but a pleasure.

6. ENJOY RELATIONSHIPS

In winter we tend to internalize, to seclude oneself in the personal world, which is necessary and enriching, but we must not forget to enjoy friends and loved ones.

Enjoying an active winter together, whether doing group exercise or hiking, counteracts the effect of low temperatures with human warmth.

The camaraderie, sharing pleasant moments -like the beginning of the year- and adventures with loved ones favors that we maintain a positive attitude that is surely the best way to support the immune system against the viruses that threaten it in winter.

7. TAKE STEAM BATHS

If you miss the intense heat, the sauna can become the preferred winter rite.

It improves the secretion of the bronchial mucosa, prevents colds and flu because heat kills viruses, eliminates toxins from the body and improves the condition of the skin, muscles and circulatory system.

Another option to warm up are the Turkish baths of humid heat or the hot bath with magnesium sulfate salts or essential oils of ginger and eucalyptus, which can be prepared quietly at home and is recommended to recover from colds.

A good idea is to do the sauna or bath on Friday afternoon, after the workday. An hour or two can be set aside to treat yourself to a relaxing sauna that opens the door to a liberating weekend.

To sleep, rest and prepare a good awakening the next day you can perform a relaxation exercise in bed, breathing slowly and deeply while loosening the tension of the muscles, starting with the feet and ending with the scalp.

The post 7 Things You Can Do When It’s Cold to Warm Up Naturally appeared first on FreeLifeHealth.