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Menopause and Essential Oils

11/16/2016

 
Essential oils can help balance the body and help relieve the symptoms of menopause. Essential oils known to be helpful for menopause include clary-sage, geranium, jasmine, bois de rose, nutmeg, sage, rose maroc, bergamot, coriander, and red thyme. The following are a few formulas that may help during menopause.
Essential oils can help balance the body and help relieve the symptoms of menopause.
Try some of these formulas for menopause relief

Menopause Essential Oil Formulas


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Can Chinese Angelica Help With Menopause?

10/26/2016

 
Also known as Dang Gui, Tang Kuei, and Chinese Angelica this herb helps to regulate hormonal balance. Because it helps regulate hormones, it prevents calcium loss due to hormonal deficiency. It is known as a women’s tonic. There is anecdotal evidence that it helps with menopausal symptoms.
  • For hot flashes take dong quai, chaste tree and damiana 1 dropperful of tinctures of each OR 2 capsules of each once a day at noon
  • If you want to take dong quai alone, take 500-700 mg tablets 3-5 times a week OR 1 cup of tea 3-5 times a week
  • It is best to take it for a 6-8 week trial to see if it works for you.
Dong Quai is said to be nontoxic and it doesn’t have estrogenic activity. However, according to WebMD, long-term use may increase the risk of cancer. Always consult your doctor before taking any herbs or supplements.
Also known as Dang Gui, Tang Kuei, and Chinese Angelica this herb helps to regulate hormonal balance. Because it helps regulate hormones, it prevents calcium loss due to hormonal deficiency. It is known as a women’s tonic. There is anecdotal evidence that it helps with menopausal symptom
You can also try the Brazilian herb Suma

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Does DHEA Help Menopause?

10/11/2016

 
Are you over 30 and find yourself stressed to the point that you feel overwhelmed or depressed? You may be low in DHEA.

DHEA is a natural steroid and precursor hormone produced by the adrenal glands, which are located above the kidneys. It naturally begins to decline after age 30.
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Your adrenal glands also produce the stress hormones cortisol and adrenaline. If you are producing too many stress hormones as a result of stress, your body can’t produce enough DHEA to support a healthy hormone balance. This will cause you to feel overwhelmed and depressed.
If you are producing too many stress hormones as a result of stress, your body can’t produce enough DHEA to support a healthy hormone balance. This will cause you to feel overwhelmed and depressed.
Always consult your doctor before starting DHEA

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Got Non-Dairy Milk?

10/4/2016

 
Did you grow up thinking you needed to drink at least a glass of milk a day to be healthy? The problem is, a large number of people have trouble digesting milk. In fact, milk allergies are the most common allergy in children. The negative effects of milk consumption can range from digestive symptoms to allergies to a possible increase in risk of diabetes and certain cancers. This is why many people have opted to consume non-dairy milks out of necessity or for health reasons.

Almond Milk

Pros:
  • Has a slightly sweet flavor and is similar in texture to milk.
  • Provides about half your daily dose of vitamin E.
  • Contains vitamins A and D.
  • Contains only about 1/3 the calories of cow’s milk and half the fat.
  • Many varieties are fortified with vitamins and minerals.
  • Contains neither saturated fat nor cholesterol.
Cons:
  • Contains less protein than milk and is higher in carbs.
  • Unless fortified, is lacking other vitamins, minerals, and essential fatty acids found in cow’s milk.
  • It is not a suitable formula for infants.
Almond milk provides about half your daily dose of vitamin E.
Almond milk contains only about 1/3 the calories of cow's milk

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Does Chasteberry Help With Menopause Symptoms?

9/28/2016

 

​Benefits of Chasteberry

Chasteberry is a normalizing herb for female sex hormones. There is some scientific and anecdotal evidence that it is especially beneficial during menopausal changes, although more scientific studies need to be conducted. Its benefits are believed to include:
  • Reducing hot flashes and other symptoms of menopause.
  • Boosting the libido.
  • Increasing bone density.
  • A beneficial estrogenic effect.
  • It may be taken with Black Cohosh for optimum impact.
Chasteberry is a normalizing herb for female sex hormones. It has been used to treat menopausal symptoms.
Chasteberry for menopause

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Reduce Menopausal Symptoms with Black Cohosh

8/8/2016

 
Black Cohosh is commonly used to treat menopausal symptoms. It is an adaptogen, which means that it helps bring the hormones into balance. If they are too high, it brings them down; if they are too low it brings them up. It also contains estrogenic substances and binds to estrogen receptors. It also acts on serotonin receptors and may relieve hot flashes and improve mood.

The benefits of Black Cohosh include:
  • Calming the nerves, less nervous tension, less nervous irritability.
  • Fewer hot flashes.
  • Reducing inflammation.
  • Increasing adrenal activity, improving the body’s ability to respond to stress.
  • Normalizing metabolism.
  • Traditionally used to treat insomnia, menopause, hormonal imbalances, and sexual disinterest.
  • Increasing bone density.
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How to use Black Cohosh:
  • Always use as directed by your physician and as directed on the label of your supplement.
  • Do not take for more than 6 months at a time. Stop for about a month, then resume. Stay on Black Cohosh for as long as symptoms persist.
  • It is commonly used in conjunction with vitamin E, evening primrose oil, B complex, and vitamin C.
  • When combined with St. John’s Wort it can improve mood and smooth mood swings.
  • German health authorities have approved 40 mg/day for 6 months for menopausal symptoms, PMS and dysmenorrhea.
  • Do not take if you have liver problems.
  • Do not take if you are pregnant or breastfeeding.
  • Common side effects include mild gastric effects. Overdoses are characterized by nausea, vomiting, dizziness and headache.
References
Duke, J. A. (1997). The Green Pharmacy. Emmaus, PA: Rodale Press.
Find a Vitamin or Supplement: Black Cohosh. (2016, May 6). Retrieved from WebMD: http://www.webmd.com/vitamins-supplements/ingredientmono-857-BLACK+COHOSH.aspx?activeIngredientId=857&activeIngredientName=BLACK+COHOSH&source=2
Geller, S. E. (2007, January 8). Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t. Retrieved from US National Library of Medicine National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1764641/
Gottlieb, B. (1995). New Choices in Natural Healing. Emmaus, PA: Rodale Press.
Pedersen, M. (1998). Nutritional Herbology. Warsaw, IN: Whitman Publications.

Menopause and Bach Flower Remedies

8/1/2016

 
Bach Flower Remedies are a safe and natural method of healing. It was discovered by Dr. Bach from 1920 – 1930’s in England. They gently restore the balance between mind and body by eliminating negative emotions such as fear, worry, hatred and indecision which interfere with the equilibrium of the being as a whole. The Bach Flower Remedies allow peace and happiness to return to the sufferer so that the body is free to heal itself.
Bach Flower Remedies work purely on an emotional level. They help balance and give a more positive slant to self-destructive emotions.
It is safe to choose remedies for yourself. They are readily available online and in health food stores. There are also practitioners, such as naturopaths that can give you a consultation to help you find the right remedies for you. Just follow directions on the bottle for dosage.
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​Remedies that are particularly helpful during menopause include:
  • Walnut: helps achieve emotional balance during times of change and help readjust during the milestones and new phases of life.
  • Larch: helps boost self-belief where we lack confidence.
  • Olive: for feelings of complete exhaustion, where we have no reserves of energy left so we can’t enjoy life.
  • Rescue Remedy: a great support when we need “rescuing” emotionally. It is a good idea to carry a bottle with you.
References
Gottlieb, B. (1995). New Choices in Natural Healing. Emmaus, PA: Rodale Press.
Jordan, T. (2016, May 6). Menopause. Retrieved from Tessa Jordan: http://www.tessajordan.co.uk/health-topics/Menopause.aspx
The 28 Bach Flower Remedies. (2016, May 6). Retrieved from The Original Bach Flower Remedies: http://www.bachflower.com/original-bach-flower-remedies/

Does Ashwagandha Help with Menopause?

7/8/2016

 
The adrenal gland sit on top of the kidneys and pump out estrogen, testosterone, and the stress hormone cortisol. When the adrenal glands are fatigued (when you’re stressed, anxious, angry, or depressed) your body decides it’s more important to make cortisol rather than estrogen and testosterone.
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Ashwagandha is an Ayurvedic herb designed to help with adrenal fatigue, hormonal balancing, and improving a range of menopausal symptoms including hot flashes and mood swings. It is an adaptogenic herb, so if cortisol is too high, it will lower it; and if it’s too low, it will raise it. Cortisol contributes to muscle loss and weakness, wrinkles, and cognitive impairment.
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The benefits of Ashwagandha include:
  • Improving resistance to stress.
  • Acting on the endocrine system by encouraging hormone balance.
  • Reducing menopausal symptoms, including hot flashes and anxiety.
  • Supporting sexual health and vitality by increasing blood flow and reducing bodily tension. Women who take it typically experience an increase in sexual desire and satisfaction.
  • Improving energy.
  • Boosting mood.
  • Supporting thyroid function, an organ responsible for regulating hormones.

ALWAYS CHECK WITH YOUR HEALTH CARE PROVIDER BEFORE BEGINNING A NEW HERB OR SUPPLEMENT.

​References

​

Bayless, K. (2015, December 18). 10 Supplements You Should Be Taking After Menopause. Retrieved from Prevention: http://www.prevention.com/health/post-menopause-supplements

Group, E. (2014, July 11). 7 Amazing Benefits of Ashwagandha Root for Women. Retrieved from Global Healing Center: http://www.globalhealingcenter.com/natural-health/7-amazing-benefits-of-ashwagandha-root-for-women/

What to Eat During Menopause

5/16/2016

 
Your diet while going through menopause can have an impact on how your body responds to the hormonal changes. Some claim that a vegan diet my help women to get through menopause with much more ease. In any case, eating a healthy, whole foods diet is always a good idea.
Some good foods to add to your diet during menopause include:
  • wheat germ
  • mung beans
  • string beans
  • seaweed
  • spirulina
  • millet
  • black beans
  • tofu
  • kidney beans
  • barley
  • black sesame seeds whole wheat
  • leafy greens
  • nuts
  • seeds
  • egg whites
  • legumes
  • cold-pressed cooking oils
​
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  • Black beans are said to be good for hot flashes
  • Beets eaten with carrots are used by some for hormone regulation during menopause.
  • Flaxseed and flaxseed oil may help with menopause symptoms, help balance female hormones, and may relieve hot flashes.
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As little as 3 mg of boron can double blood levels of estrogen. If you want to increase these levels, include boron containing foods in your diet. Top boron-containing foods include strawberries, peaches, cabbage, tomatoes, dandelion, apples, asparagus, figs, poppy seeds, broccoli, pears, cherries, beets, apricots, currants, parsley, dill, cumin seed (in descending order of potency.)

Soy contains photoestrogens which can ease symptoms of menopause and may decrease the risk of breast cancer. Although those with a history of breast cancer should check with their doctor before consuming large amounts of foods containing phyroestrogens.
​
Avoid tea, coffee, alcohol, processed foods, dairy, sugar, deep-fried fatty foods, and excessive meat. Animal-based meats affect hormone levels rapidly and strongly.
References
​
A Natural Approach to Menopause. (2016, May 4). Retrieved from Physicians Committee for Responsible Medicine: http://www.pcrm.org/health/health-topics/a-natural-approach-to-menopause
Duke, J. A. (1997).
The Green Pharmacy. Emmaus, PA: Rodale Press.
Geller, S. E. (2007, January 8).
Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t. Retrieved from US National Library of Medicine National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1764641/
Gottlieb, B. (1995).
New Choices in Natural Healing. Emmaus, PA: Rodale Press.
Ni, M. (2008).
Secrets of Self-Healing. New York: Penguin Group.
Pitchford, P. (1993).
Healing with Whole Foods. Berkeley: North Atlantic Books.
Vitamins and Supplements Lifestyle Guide. (2016, April 29). Retrieved from WebMD: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/slideshow-menopause
 
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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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