The good news? You’re not broken. You’re transitioning. And nature, as always, has been quietly preparing remedies for this exact season of life.

In this article, we’re going to explore herbs for your perimenopause apothecary—plant allies that have supported women for centuries through hormonal shifts, nervous system overload, sleep disturbances, low energy, anxiety, and those infamous hot flashes. This isn’t about “fixing” perimenopause. It’s about supporting your body while it recalibrates.

And yes, this post is inspired by—and deeply aligned with—my book, The Perimenopause Apothecary, a practical, empowering guide to building your own herbal toolkit for this transformative phase. So grab a cup of tea (herbal, obviously), and let’s dive in.

What Is Perimenopause, Really?

Perimenopause is the transitional phase before menopause, often starting in your late 30s or early 40s (sometimes earlier, sometimes later—because hormones love surprises).

During this time, oestrogen and progesterone don’t decline neatly.

They fluctuate wildly, like a rollercoaster with no safety bar.

This hormonal chaos can trigger symptoms such as:

• Irregular periods
  
• Hot flashes and night sweats
  
• Anxiety and mood swings
  
• Insomnia
  
• Brain fog
  
• Fatigue
  
• Low libido
  
• Weight changes
  

Conventional medicine often shrugs and says, “It’s normal.”

Herbs, on the other hand, say, “Here, let me help.”

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Why Build a Perimenopause Apothecary?

Think of an apothecary as your personal herbal medicine cabinet—but instead of random supplements, it’s a curated collection of plant allies chosen specifically for your body, your symptoms, and your lifestyle.

Herbs don’t work like pharmaceuticals.

They don’t override your system; they collaborate with it.

They nourish, regulate, calm, and strengthen over time.

That’s especially important in perimenopause, where balance—not suppression—is the goal.

Your apothecary becomes a form of self-trust.

A reminder that your body is wise, adaptable, and worthy of gentle support.

Adaptogenic Herbs: The Stress Whisperers

If perimenopause had a villain, it would be chronic stress.

And this is where adaptogens shine.

Ashwagandha (Withania somnifera)

Ashwagandha is like a weighted blanket for your nervous system.

It helps regulate cortisol, supports adrenal health, and can ease anxiety, insomnia, and fatigue—three perimenopause classics.

If you feel constantly “wired but tired,” this herb belongs in your apothecary.

Best for: Anxiety, poor sleep, adrenal fatigue, low resilience to stress
How it works: Modulates stress hormones rather than sedating you

Rhodiola (Rhodiola rosea)

Rhodiola is the morning coffee of adaptogens—minus the crash.

It enhances mental clarity, stamina, and emotional resilience.

If perimenopause has turned your brain into a browser with 47 tabs open, Rhodiola can help you focus again.

Best for: Brain fog, low motivation, burnout
How it works: Improves stress adaptation and energy metabolism

Hormone-Modulating Herbs: Gentle Balance, Not Control

Here’s an important truth: herbs don’t “add hormones.”

They help your body respond better to the hormones it has.

Vitex (Chaste Tree Berry)

Vitex is one of the most misunderstood perimenopause herbs—and also one of the most powerful when used correctly.

It supports progesterone production by acting on the pituitary gland.

If your cycles are shortening, PMS is worsening, or anxiety spikes before your period, Vitex may be your ally.

Best for: PMS, cycle irregularity, luteal phase issues
Important note: Works slowly; think months, not days

Maca (Lepidium meyenii)

Maca is nourishment disguised as a root.

It supports the endocrine system as a whole and can help with energy, libido, mood, and resilience.

Rather than pushing hormones up or down, Maca encourages communication between glands—like fixing the phone lines instead of yelling louder.

Best for: Low energy, low libido, emotional flatness
Bonus: Often improves overall vitality

Nervine Herbs: For the Frazzled Mind

Perimenopause doesn’t just affect hormones—it rewires your nervous system.

Nervines are herbs that soothe, nourish, and stabilise your nerves.

Lemon Balm (Melissa officinalis)

Lemon balm is sunshine in leaf form.

It gently lifts mood, calms anxiety, supports digestion, and even helps with sleep.

If perimenopause has made you irritable, restless, or emotionally raw, lemon balm is a must.

Best for: Anxiety, mood swings, digestive tension
Extra perk: Supports thyroid function gently

Skullcap (Scutellaria lateriflora)

This one’s for the overthinkers.

Skullcap calms racing thoughts, muscular tension, and that feeling of being constantly “on edge.”

It’s especially helpful for women who feel mentally exhausted but can’t switch off.

Best for: Anxiety, insomnia, nervous tension
Think of it as: A dimmer switch for your nervous system

Sleep-Supporting Herbs: Because Rest Is Non-Negotiable

Sleep issues are one of the most common perimenopause complaints.

When hormones fluctuate, melatonin and cortisol often follow suit.

Passionflower (Passiflora incarnata)

Passionflower is ideal if your body is tired but your mind refuses to cooperate.

It quiets mental chatter without knocking you out.

Best for: Nighttime anxiety, light sleep, frequent waking
Gentle enough: For regular use

Valerian Root (Valeriana officinalis)

Valerian is stronger and more sedative.

It’s not for everyone, but for some women, it’s the difference between staring at the ceiling and actually sleeping.

Best for: Acute insomnia, severe restlessness
Note: Use short-term or as needed

Cooling Herbs: Relief from Hot Flashes and Night Sweats

Hot flashes can feel like internal combustion.

Cooling herbs help regulate thermoregulation and calm the nervous system.

Sage (Salvia officinalis)

Sage has a long history of use for excessive sweating and hot flashes.

It helps regulate the body’s heat response and may reduce night sweats.

Best for: Hot flashes, excessive perspiration
How to use: Tea or tincture

Red Clover (Trifolium pratense)

Red clover contains phytoestrogens—plant compounds that gently interact with oestrogen receptors.

It’s often used for hot flashes and bone health.

Best for: Vasomotor symptoms, long-term hormonal support
Bonus: Supports cardiovascular health

How to Start Your Own Perimenopause Apothecary

You don’t need 30 jars and a degree in herbalism. Start small.

1. Identify your top 2–3 symptoms
   
2. Choose herbs that match you, not trends
   
3. Use them consistently
   
4. Observe, adjust, and listen
   

Herbal support is a relationship, not a quick fix.

This is exactly why I wrote The Perimenopause Apothecary—to help women move from confusion to confidence, from symptom-chasing to embodied wisdom.

Check out my book!

Final Thoughts

Perimenopause isn’t the beginning of the end. It’s a threshold. A recalibration.

A powerful initiation into a new relationship with your body.

Herbs won’t erase the transition—but they can soften it, support it, and remind you that you’re not alone in this process.

Your apothecary becomes a symbol of self-respect, patience, and deep listening.

If this article resonated with you, The Perimenopause Apothecary will take you even deeper—step by step, herb by herb—into creating a natural support system that actually makes sense for real life.

Your body is changing. You’re allowed to meet it with care.

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The post Herbs for Your Perimenopause Apothecary: A Natural Guide to Navigating the Hormonal In-Between first appeared on Fit as a Fiddle.

While antibiotics are often the go-to treatment (especially for bacterial cystitis), many people look for natural remedies to ease symptoms, prevent recurrence, and support overall bladder health. So, let’s talk about the best science-backed, home-based solutions that can help you fight cystitis naturally—without turning your bathroom into your new home office.

What Exactly is Cystitis?

In simple terms, cystitis is inflammation of the bladder, most often caused by a bacterial infection.

It’s a type of urinary tract infection (UTI), and women are more prone to it due to anatomy (shorter urethra = bacteria have less distance to travel).

Common symptoms include:

• A frequent, urgent need to urinate (even if little comes out)
• Burning or stinging sensation while peeing
• Cloudy or strong-smelling urine
• Pelvic discomfort or pressure
• Occasionally, blood in urine
  

While mild cases sometimes improve on their own, cystitis can become serious if left untreated, especially if the infection spreads to the kidneys.

That’s why natural remedies should be seen as supportive care—not a substitute for medical treatment when needed.

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How to Treat Cystitis Naturally

1. Hydration: Your First Line of Defence

Think of your bladder as a swimming pool: the cleaner the water, the less likely anything nasty will survive.

Drinking plenty of fluids—especially water—helps flush out bacteria before they can settle in and cause trouble.

Pro tip: Aim for at least 2 litres (about 8 cups) of water a day. Herbal teas count, but skip caffeine-heavy drinks, as they can irritate your bladder lining.

2. Cranberry: The Popular UTI Fighter

You’ve probably heard about cranberry juice for UTIs—and yes, there’s some truth to the hype.

Cranberries contain compounds called proanthocyanidins, which may prevent bacteria (especially E. coli) from sticking to bladder walls.

How to use it:

• Go for unsweetened cranberry juice or supplements (500–1,500 mg/day)
• Avoid sugary cranberry cocktails (sugar can worsen bacterial growth)
  

Note: Cranberry is more helpful for prevention than for curing an active infection.

3. D-Mannose: Nature’s Anti-Stick Agent

If cranberries are the security guards, D-mannose is like the slippery floor that bacteria can’t get a grip on.

This naturally occurring sugar (found in cranberries and apples) attaches to E. coli bacteria, making it easier to flush them out when you urinate.

Typical dose: 1–2 grams daily for prevention; up to 3 grams for active symptoms (always follow supplement instructions).

4. Herbal Allies for Bladder Health

Some herbs have centuries of history in soothing urinary problems—and modern research is starting to back them up.

• Uva Ursi (Bearberry): Traditionally used for bladder infections; contains compounds with antibacterial effects. Best for short-term use.
  
• Horsetail: Acts as a mild diuretic, helping flush bacteria.
  
• Marshmallow Root: Coats and soothes irritated bladder walls (think of it as a comfort blanket for your urinary tract).
  
• Corn Silk: Gentle and soothing; may help reduce inflammation.
  

Tip: Herbal remedies are best used under the guidance of a qualified herbalist or healthcare professional, especially if you’re taking other medications.

5. Alkalise Your Urine with Diet

Acidic urine can make peeing during cystitis feel like liquid fire.

Eating more alkaline-forming foods can help neutralise acidity and reduce irritation.

Good choices include:

• Leafy greens (spinach, kale)
• Cucumbers
• Watermelon
• Bananas
• Almonds
  

Avoid: Coffee, alcohol, spicy foods, and excessive citrus when symptoms are flaring—they can worsen irritation.

6. Probiotics for Prevention

Your urinary tract and gut health are more connected than you think.

Probiotics, especially those containing Lactobacillus strains, can help maintain healthy vaginal and urinary tract flora, making it harder for bad bacteria to take over.

Sources:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Probiotic supplements
  

7. Good Bathroom Habits

You can load up on all the cranberry juice in the world, but if your hygiene habits aren’t bladder-friendly, cystitis may keep coming back.

Bladder-friendly habits:

• Always wipe front to back after using the toilet
• Don’t hold in urine for long periods
• Pee before and after sex to flush out bacteria
• Avoid scented soaps or harsh feminine washes
  

8. Rest and Stress Management

Your immune system is your body’s personal security team.

Stress and fatigue weaken it, making it harder to fight infections.

Give your body a fighting chance by resting, sleeping well, and reducing stress through meditation, gentle yoga, or deep breathing.

9. When to See a Doctor

Natural remedies are wonderful for prevention and mild cases, but cystitis can escalate quickly.

Seek medical help if you have:

• Fever or chills
• Back or side pain (could indicate a kidney infection)
• Blood in urine that persists
• Symptoms lasting more than 2–3 days without improvement
  

Remember: You can combine medical treatment with natural support for the best outcome.

Sample Daily Plan for Cystitis Relief

• Morning: Large glass of warm water with lemon (alkalising boost) + probiotic-rich yogurt
  
• Midday: Herbal tea (marshmallow root or corn silk) + D-mannose supplement
  
• Afternoon: Hydration check (at least 1 litre water so far)
  
• Evening: Light dinner with alkaline foods + unsweetened cranberry juice
  
• Before Bed: Gentle stretching, avoid bladder irritants, and empty bladder fully
  

Final Thoughts

Cystitis is unpleasant, but nature offers a powerful toolkit to help ease symptoms, prevent recurrences, and support urinary tract health.

Hydration, herbal remedies, probiotics, and smart lifestyle habits can make a world of difference.

However, never ignore worsening symptoms—your bladder will thank you for acting fast.

Think of natural remedies as your everyday armor, and professional medical care as your emergency backup plan.

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The post How to Treat Cystitis Naturally: Remedies & Prevention first appeared on Fit as a Fiddle.

What the Heck is Perimenopause Anyway?

If you’re a woman in your 40s (or even late 30s) and starting to feel like your body is going rogue—hello, mood swings, hot flashes, and sleep issues—you’re not imagining things.

Welcome to perimenopause!

It’s the “prequel” to menopause, the transitional phase when your hormones start doing the cha-cha without your permission.

During this time, oestrogen and progesterone levels go on a rollercoaster ride, leading to all sorts of surprises—from irregular periods to anxiety.

But here’s the silver lining: Mother Nature has stocked her herbal pantry with some pretty incredible allies.

Here, we’ll explore essential herbs for perimenopause that can help you reclaim your balance, boost your energy, and keep your sanity intact.

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What Causes the Symptoms of Perimenopause?

Let’s break it down real quick.

During perimenopause, your ovaries begin to slow down oestrogen production.

And since oestrogen affects everything from your brain to your bones, the whole body can feel a bit… off.

Think PMS but on steroids—only it doesn’t always follow a schedule.

These fluctuating hormone levels trigger:

• Hot flashes
• Night sweats
• Fatigue
• Mood swings
• Vaginal dryness
• Brain fog
• Irregular periods
  

Fun, right? Thankfully, herbal medicine offers gentle support without the side effects of synthetic hormones.

Top 10 Essential Herbs for Perimenopause

1. Black Cohosh: The Queen of Hormonal Balance

Ever feel like your body’s thermostat is broken?

Black cohosh is famous for easing hot flashes, night sweats, and mood swings.

Why it works:
It mimics oestrogen in the body, helping balance those sudden dips.

While it doesn’t actually increase oestrogen levels, it binds to oestrogen receptors and helps modulate symptoms.

How to take it:
Capsules, tinctures, or tea (though it’s bitter). Look for standardised extracts (like 20-40 mg/day).

Caution: Not for women with liver disorders or hormone-sensitive cancers. Always consult your doctor first.

2. Chaste Tree Berry (Vitex): The Hormone Whisperer

This one’s all about progesterone support, especially helpful for irregular cycles and PMS-type symptoms.

Why it works:
Vitex nudges your pituitary gland to balance out oestrogen and progesterone.

Think of it as the diplomat between your hormones.

Best for:

• Breast tenderness
• Moodiness
• Irregular periods
  

How to use:
Tincture or capsules, usually taken daily for a few months for noticeable effects.

3. Maca Root: Your Natural Energy Booster

Feeling tired, cranky, and like your libido took an early retirement? Say hello to maca root.

Why it rocks:
It doesn’t contain hormones, but it’s an adaptogen—meaning it helps your body adapt to stress and brings overall hormone harmony.

Perks include:

• Increased energy
• Better mood
• Enhanced libido
  

How to use:
Powder form is popular—add to smoothies or oatmeal. Start with 1 tsp/day.

4. Dong Quai: The Female Ginseng

Used in Traditional Chinese Medicine for centuries, dong quai is a gentle oestrogenic herb that helps with cramps, hot flashes, and fatigue.

How it helps:
It nourishes the blood and supports circulation, easing both physical and emotional PMS-like symptoms.

Pro tip: Works well combined with black cohosh or licorice root.

Avoid if:
You’re on blood thinners or have fibroids—dong quai increases blood flow.

5. Red Clover: Estrogen’s Plant-Based Twin

This beautiful blossom is packed with phytoestrogens, which are plant compounds that act like a gentle form of oestrogen.

Why it’s helpful:
Red clover helps reduce hot flashes and supports bone health—a biggie as oestrogen declines.

How to take it:
Tea or capsules. Bonus: It’s also a skin-loving herb thanks to its antioxidant properties.

6. Ashwagandha: The Cortisol Calmer

If perimenopause has you feeling wired but tired, ashwagandha is your go-to.

It helps:

• Lower cortisol (stress hormone)
• Improve sleep
• Reduce anxiety
• Support thyroid function
  

How to use it:
Powder in warm milk or capsules. Take before bed for sleep support.

7. Liquorice Root: Sweet Relief for Hormones

Liquorice isn’t just for candy! The root has a balancing effect on oestrogen and cortisol levels.

Why it’s a winner:
It can improve mood, reduce hot flashes, and help regulate blood sugar (which often goes haywire in perimenopause).

Watch out:
It can raise blood pressure in some people, so it’s not for everyone. Use under supervision if you have hypertension.

8. Sage: The Sweaty Girl’s Secret Weapon

Got night sweats or hot flashes? Sage is incredibly effective at dialing down excessive sweating.

Best used as:
A tea, capsule, or even a cooling herbal tincture blend.

Bonus: It also supports memory and mental clarity—great for fighting brain fog.

9. Shatavari: The Moisturising Herb

If vaginal dryness or low libido is your concern, shatavari is a deeply nourishing Ayurvedic herb that supports the female reproductive system.

It’s especially good for:

• Vaginal dryness
• Libido
• Emotional balance
  

How to use it:
Powdered form mixed with warm milk or ghee. Capsules are also available.

10. Evening Primrose Oil: For Mood and Skin

This oil is rich in gamma-linolenic acid (GLA), a fatty acid that helps reduce inflammation, support skin elasticity, and boost mood.

Great for:

• Breast tenderness
• Mood swings
• Dry skin
  

Take it as:
Softgel capsules (500-1000 mg/day with meals).

How to Choose the Right Herbs for You

Everyone’s experience with perimenopause is different—what works for your friend may not work for you. Here are a few tips:

• Start with your symptoms: Hot flashes? Go for black cohosh or sage. Anxiety? Try ashwagandha or maca.
  
• Go low and slow: Herbs take time. Start with small doses and be consistent for a few weeks.
  
• Consult a herbalist or integrative doctor: Especially if you’re on medications or have underlying conditions.
  

Other Natural Lifestyle Tips to Complement Herbs

Herbs are powerful, but they work even better when you combine them with simple lifestyle tweaks:

• Get moving: Exercise supports hormone detox and boosts mood.
  
• Cut back on sugar and alcohol: Both mess with blood sugar and worsen hot flashes.
  
• Prioritise sleep: Your hormones repair overnight. Ashwagandha or magnesium can help.
  
• Practice mindfulness or meditation: Stress wrecks hormones—calm your mind to balance your body.
  

Final Thoughts

Perimenopause doesn’t have to be a battleground.

With the right support—starting with these essential herbs—you can ride the hormonal waves with more grace and less chaos.

Listen to your body, give it what it needs, and remember:

This isn’t the end. It’s a powerful, transformative phase of life. Let nature be your guide.

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The post 10 Best Herbs for Perimenopause Relief Naturally (Backed by Science) first appeared on Fit as a Fiddle.

Why Herbal Remedies Matter for Women’s Reproductive Health

Modern medicine has given us incredible advancements, but nature has been our pharmacy for thousands of years.

Herbs provide a holistic approach to women’s reproductive health by:

• Balancing hormones naturally
• Supporting uterine tone and strength
• Easing menstrual discomfort and irregularities
• Fighting infections and maintaining a healthy vaginal microbiome
• Enhancing fertility and overall reproductive wellness

Whether you’re dealing with painful periods, infections, or just want to keep your reproductive system in top shape, these herbs have got your back.

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Best Herbs for a Healthy Reproductive System

1. Raspberry Leaf – The Uterine Tonic

Ever heard of raspberry leaf tea? If not, you’re missing out!

This powerful herb is a natural uterine tonic, meaning it strengthens and tones the uterus.

• Helps regulate menstrual cycles
• Reduces heavy bleeding and cramps
• Prepares the uterus for pregnancy and labour

2. Dong Quai – The Hormone Balancer

Known as the “female ginseng,” Dong Quai is an incredible herb for hormone balance and menstrual regulation.

• Increases blood circulation to the reproductive organs
• Reduces PMS symptoms and menstrual cramps
• Helps with perimenopause and menopause symptoms

3. Maca Root – The Libido and Fertility Booster

This Peruvian superfood does wonders for both men and women, but when it comes to female reproductive health, Maca Root is a game-changer.

• Balances estrogen and progesterone levels
• Boosts libido and sexual health
• Supports fertility and ovulation

4. Yarrow – The Anti-Inflammatory Healer

Yarrow is a lesser-known but highly effective herb for womb health.

It has powerful anti-inflammatory and antiseptic properties, making it great for vaginal infections and period pain.

• Reduces heavy periods and clotting
• Supports pelvic circulation
• Helps treat bacterial and yeast infections

5. Red Clover – The Fertility Enhancer

If you’re trying to conceive, Red Clover might be your best friend.

Packed with phytoestrogens, it naturally supports fertility and reproductive wellness.

• Helps cleanse and detox the uterus
• Improves cervical mucus for conception
• Supports hormone balance

6. Vitex (Chasteberry) – The PMS and Menopause Saviour

Vitex is famous for balancing hormones and reducing PMS symptoms.

It works by regulating prolactin levels, which play a key role in menstrual health.

• Eases breast tenderness and bloating
• Regulates menstrual cycles
• Helps with menopause symptoms like hot flashes

7. Calendula – The Vaginal Soother

Calendula is a gentle yet powerful herb that helps with vaginal infections, irritation, and overall vaginal health.

• Soothes vaginal inflammation and dryness
• Helps fight yeast infections
• Supports a healthy pH balance

8. Black Cohosh – The Menstrual Regulator

Known for its role in menopause relief, Black Cohosh is also beneficial for regulating periods and supporting uterine health.

• Eases painful menstrual cramps
• Helps with endometriosis symptoms
• Reduces menopause-related discomfort

9. Turmeric – The Natural Anti-Inflammatory

Turmeric isn’t just for cooking—it’s a powerhouse for reducing inflammation and supporting reproductive health.

• Helps with PCOS and endometriosis
• Reduces period pain and bloating
• Supports detoxification of the womb

10. Garlic – The Natural Antibiotic

Garlic is one of nature’s best antifungal and antibacterial agents.

It’s a must-have for fighting vaginal infections like yeast infections and bacterial vaginosis.

• Supports a healthy vaginal microbiome
• Fights off infections naturally
• Boosts overall immune function

How to Incorporate These Herbs into Your Routine

Now that you know which herbs can support your womb and vaginal health, how do you actually use them?

1. Tea Infusions: Herbal teas are one of the easiest ways to get these benefits. Sip on raspberry leaf, red clover, or yarrow tea daily.
2. Capsules and Tinctures: If tea isn’t your thing, many of these herbs are available in supplement form.
3. Herbal Sitz Baths: Soak in a warm bath infused with calendula, yarrow, or garlic for soothing relief.
4. Vaginal Steaming: Some women swear by vaginal steaming with herbs like mugwort, calendula, and yarrow for cleansing and healing.

Final Thoughts

Your womb and vagina deserve the best care, and nature has provided powerful herbs to keep them healthy.

Whether you’re looking to balance hormones, ease period pain, boost fertility, or fight infections, these natural remedies can work wonders.

The key is consistency—herbs take time to work, but with regular use, they can be a gentle and effective way to support your reproductive health.

So, are you ready to give your womb the love it deserves?

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Understanding Oestrogen

Oestrogen isn’t just a single hormone but a family of hormones that includes oestradiol, estriol, and estrone. These hormones play critical roles in:

• Sexual Development: Oestrogen is key in developing female secondary sexual characteristics, such as breasts and wider hips.
• Menstrual Cycle Regulation: It helps prepare the uterus lining for pregnancy each month.
• Bone Health: Oestrogen helps maintain bone density, reducing the risk of osteoporosis.
• Skin and Hair Health: It contributes to skin elasticity and hair growth.
• Mood Regulation: It affects neurotransmitters in the brain, such as serotonin, which influence mood.

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Common Signs of Low Oestrogen

1. Irregular or Missed Periods

One of the earliest signs of low oestrogen is changes in your menstrual cycle.

If your periods become irregular, lighter, or stop altogether (amenorrhea), it could indicate that your oestrogen levels are low.

This is because oestrogen is critical in regulating the menstrual cycle and preparing the uterus for ovulation.

2. Hot Flashes and Night Sweats

These are sudden feelings of intense heat that can be uncomfortable and disruptive, often accompanied by sweating and a flushed face.

Night sweats can disturb sleep, leading to fatigue and irritability.

These symptoms are common during perimenopause and menopause when oestrogen levels decline.

3. Mood Swings and Depression

Oestrogen influences the production of serotonin, a neurotransmitter that affects mood.

Low oestrogen levels can lead to mood swings, increased anxiety, and symptoms of depression.

If you notice significant changes in your mood, it might be worth exploring whether hormonal imbalances are a factor.

4. Vaginal Dryness

Oestrogen helps maintain the vaginal lining’s thickness and lubrication.

Lower levels can lead to vaginal dryness, itching, and discomfort during intercourse, which can affect intimate relationships and quality of life.

5. Decreased Libido

Oestrogen is closely tied to sexual arousal and pleasure.

A dip in oestrogen can result in a reduced sex drive, making it harder to become aroused or enjoy sexual activity.

6. Fatigue and Sleep Problems

Hormonal imbalances can disrupt your sleep patterns.

You might experience insomnia or have trouble staying asleep, leading to fatigue and a general feeling of being unwell during the day.

7. Bone Loss

Oestrogen is crucial for maintaining bone density.

Low levels can accelerate bone loss, increasing the risk of fractures and conditions like osteoporosis.

8. Hair and Skin Changes

You might notice your skin becoming dry, less elastic, or thinning hair.

These changes are due to oestrogen’s role in maintaining collagen levels and skin hydration.

Natural Solutions to Boost Oestrogen Levels

Thankfully, several natural methods can help boost your oestrogen levels.

These methods are not only effective but also promote overall health and well-being.

Dietary Changes

Phytoestrogens

Phytoestrogens are plant-based compounds that can mimic oestrogen in your body.

Incorporating foods rich in phytoestrogens into your diet can help balance hormone levels. Some excellent sources include:

• Flaxseeds: Add them to smoothies, salads, or yogurt.
• Soybeans and Soy Products: Incorporate tofu, tempeh, soy milk, and edamame into your meals.
• Legumes: Chickpeas, lentils, and beans are great options.
• Nuts and Seeds: Besides flaxseeds, sesame seeds and sunflower seeds are good choices.

Healthy Fats

Healthy fats are essential for hormone production. Incorporate sources of omega-3 and omega-6 fatty acids such as:

• Avocados: Enjoy them in salads, on toast, or as guacamole.
• Nuts and Seeds: Walnuts, chia seeds, and hemp seeds are excellent options.
• Olive Oil: Use it for cooking or as a dressing for salads.

Leafy Greens and Cruciferous Vegetables

Vegetables like broccoli, kale, and Brussels sprouts support oestrogen metabolism by helping the body break down and remove excess hormones.

These vegetables also provide essential vitamins and minerals that support overall health.

Whole Grains

Whole grains such as quinoa, brown rice, and oats provide fibre, which is crucial for maintaining hormonal balance by aiding in the elimination of excess hormones.

Herbal Supplements

Black Cohosh

This herb is commonly used to manage menopause symptoms and can help alleviate hot flashes and mood swings.

It’s available in various forms, including capsules, tablets, and teas.

Red Clover

Red clover is known for its high phytoestrogen content, making it beneficial for managing symptoms of low oestrogen.

It can be taken as a tea, tincture, or in capsule form.

Maca Root

Maca is an adaptogen that helps balance hormones and may improve mood and energy levels.

It’s typically available in powder form, which can be added to smoothies or taken as a supplement.

Dong Quai

Often called “female ginseng,” dong quai is used in traditional Chinese medicine to support hormonal balance and relieve menopausal symptoms.

It can be taken as a tea, tincture, or in capsule form.

Lifestyle Adjustments

Regular Exercise

Regular physical activity helps balance hormones and reduce stress.

Aim for a mix of aerobic exercises (like walking or cycling) and strength training.

Yoga and Pilates are particularly beneficial for their combined physical and stress-relief benefits.

Stress Management

Chronic stress can exacerbate hormonal imbalances. Incorporate stress-reducing practices such as:

• Meditation: Even a few minutes a day can make a difference.
• Deep Breathing Exercises: Techniques like diaphragmatic breathing can help calm the nervous system.
• Mindfulness: Practices like mindful walking or eating can reduce stress levels.

Adequate Sleep

Quality sleep is crucial for hormone balance.

Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.

Create a relaxing bedtime routine and ensure your sleep environment is conducive to rest.

Hydration

Drinking enough water is essential for maintaining overall health and helping your body process and eliminate toxins, which can impact hormone levels.

While natural methods can be effective, it’s important to recognise when to seek medical advice.

If you’re experiencing severe symptoms or if natural remedies aren’t providing relief, consulting a healthcare provider is crucial.

They can perform hormone level tests and discuss potential treatments, such as hormone replacement therapy (HRT), which might be necessary in some cases.

Final Thoughts

Low oestrogen can significantly impact your quality of life, but understanding the signs and exploring natural solutions can help you manage this condition effectively.

By making dietary changes, incorporating herbal supplements, adjusting your lifestyle, you can work towards balancing your oestrogen levels naturally.

Remember, it’s crucial to listen to your body and consult with a healthcare professional if you need additional support.

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Understanding The Menstrual Cycle Phases

Before delving into the best nutrition for each phase of the menstrual cycle, it’s essential to grasp the basics.

The menstrual cycle typically spans around 28 days, although it can vary from woman to woman. It consists of four main phases:

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• Menstrual Phase (Days 1-5): This phase marks the beginning of the menstrual cycle, characterised by the shedding of the uterine lining. Hormone levels, particularly oestrogen and progesterone, are at their lowest during this time.

• Follicular Phase (Days 1-12): As menstruation ends, the body prepares for ovulation by stimulating the growth of ovarian follicles. Oestrogen levels gradually rise, leading to increased energy and vitality.

• Ovulation (Days 13-15): Around mid-cycle, typically on day 14, an egg is released from the ovary. This phase is characterised by a surge in oestrogen and luteinizing hormone (LH), making it the most fertile time of the menstrual cycle.

• Luteal Phase (Days 16-28): Following ovulation, the ruptured follicle transforms into the corpus luteum, which produces progesterone. Progesterone levels peak during this phase, which prepares the body for pregnancy. However, if conception doesn’t occur, hormone levels drop, leading to premenstrual symptoms.

Optimising Nutrition For Each Phase

Tailoring your diet to accommodate the fluctuations in hormone levels throughout the menstrual cycle can help alleviate symptoms and promote overall health and well-being.

Here’s a breakdown of the best nutrition strategies for each phase:

Menstrual Phase

During menstruation, women may experience fatigue, cramps, and mood swings.

To combat these symptoms, focus on:

• Iron-rich foods: Menstrual bleeding can lead to a loss of iron, so it’s essential to replenish it with foods such as leafy greens, lean red meat, poultry, fish, and legumes.

• Magnesium-rich foods: Magnesium can help alleviate menstrual cramps and support muscle relaxation. Incorporate foods like nuts, seeds, dark chocolate, bananas, and leafy greens into your diet.

• Hydration: Drink plenty of water and herbal teas to stay hydrated and ease bloating. Avoid excessive caffeine and alcohol, as they can exacerbate dehydration and menstrual symptoms.

Follicular Phase

With energy levels on the rise, take advantage of the increased vitality by incorporating:

• Complex carbohydrates: Whole grains, fruits, and vegetables provide sustained energy and support hormone balance. Incorporate foods like oats, quinoa, brown rice, sweet potatoes, berries, and leafy greens into your meals.

• Protein sources: Protein is essential for muscle repair and hormone production. Include foods like eggs, fish, poultry, tofu, legumes, and Greek yogurt in your diet.

• Vitamin B and antioxidants: Foods rich in vitamin B, such as eggs, poultry, fish, nuts, seeds, and leafy greens, support liver detoxification and hormone balance. Antioxidant-rich foods like berries, citrus fruits, nuts, and vegetables help reduce inflammation and support overall health.

Ovulation

As fertility peaks, focus on nourishing your body with:

• Healthy fats: Omega-3 fatty acids are essential for hormone production and reproductive health. Incorporate foods like fatty fish (salmon, mackerel, sardines), avocados, olive oil, nuts, and seeds into your diet.

• Zinc-rich foods: Zinc plays a crucial role in reproductive health and fertility. Include foods like oysters, beef, pumpkin seeds, lentils, chickpeas, and spinach in your meals.

• Vitamin C: Vitamin C boosts immune function and supports the luteal phase transition. Enjoy foods like citrus fruits, strawberries, kiwi, bell peppers, and broccoli to meet your vitamin C needs.

Luteal Phase

During this phase, prioritise foods that can help alleviate PMS symptoms and support hormone balance:

• Calcium-rich foods: Calcium helps reduce mood swings and cravings associated with PMS. Incorporate dairy products, leafy greens (kale, collard greens, broccoli), fortified plant-based milk, tofu, and almonds into your diet.

• Fibre-rich foods: Fibre supports digestive health and helps stabilise blood sugar levels, reducing mood swings and cravings. Choose whole grains, fruits, vegetables, legumes, nuts, and seeds as your primary sources of fibre.

• Omega-3 fatty acids: Foods rich in omega-3 fatty acids have anti-inflammatory properties that can help alleviate menstrual cramps and mood swings. Include fatty fish (salmon, trout, mackerel), walnuts, chia seeds, flaxseeds, and hemp seeds in your meals.

Final Thoughts

Understanding the link between nutrition and the menstrual cycle can empower women to take control of their health and well-being.

By tailoring their diet to accommodate the unique needs of each phase, women can alleviate symptoms, support hormone balance, and optimize overall vitality throughout the menstrual cycle.

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The post Unlocking The Best Diet For Women’s Menstrual Cycle Phases first appeared on Fit as a Fiddle.

What Are Herbal Supplements?

Herbal supplements are plant-based products that are used to supplement a person’s diet.

They come in many forms, including capsules, tablets, powders, and teas.

Herbal supplements for menopause can be used to improve overall health, treat specific conditions, or alleviate symptoms.

How Do Herbal Supplements For Menopause Work?

Herbal supplements for menopause work in different ways depending on the plant and the supplement.

Some supplements, such as black cohosh, contain compounds that mimic oestrogen in the body.

Others, like valerian root, have a calming effect on the nervous system.

It’s important to note that herbal supplements are not regulated, so it’s essential to talk to your doctor before taking any supplements, especially if you have a pre-existing medical condition or are taking medication.

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Best Herbal Supplements For Menopause

1. Black cohosh

Black cohosh is a herb that has been used for centuries to treat menopause symptoms.

It contains compounds that mimic oestrogen in the body, which can help alleviate hot flashes, mood swings, and vaginal dryness.

Some studies have also found that black cohosh can help improve sleep quality in menopausal women.

2. Red clover

Red clover is a plant that contains compounds called isoflavones, which can mimic oestrogen in the body.

This can help alleviate hot flashes, night sweats, and vaginal dryness.

Some studies have also found that red clover can help improve bone density in menopausal women.

3. Dong quai

Dong quai is a herb that has been used in traditional Chinese medicine for centuries.

It contains compounds that mimic oestrogen in the body and can help alleviate hot flashes, mood swings, and vaginal dryness.

Some studies have also found that dong quai can help improve bone density in menopausal women.

4. Maca root

Maca root is a plant that grows in the Andes mountains of Peru.

It has been used for centuries to improve energy, stamina, and sexual function.

Some studies have also found that maca root can help alleviate hot flashes and night sweats in menopausal women.

5. St. John’s Wort

St. John’s Wort is a herb that has been used for centuries to treat depression and anxiety.

Some studies have also found that St. John’s Wort can help alleviate mood swings and hot flashes in menopausal women.

Other Tips For Managing Menopause Symptoms

In addition to taking herbal supplements, there are other things you can do to manage menopause symptoms. Here are a few tips:

• Exercise regularly
• Eat a healthy diet that’s rich in fruits, vegetables, and whole grains
• Practice stress-reducing activities like yoga and meditation
• Stay hydrated
• Avoid alcohol and caffeine
• Get enough sleep

Final Thoughts

Menopause can be a challenging time for many women, but there are natural remedies that can help alleviate some of the symptoms.

However, it’s important to talk to your doctor before taking any supplements, especially if you have a pre-existing medical condition or are taking medication.

In addition to herbal supplements, there are other things you can do to manage menopause symptoms, such as exercising regularly, eating a healthy diet, practicing stress-reducing activities, staying hydrated, avoiding alcohol and caffeine, and getting enough sleep.

By taking care of yourself and using natural remedies, you can make menopause a more manageable experience.

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The post Quick Guide To The Best Herbal Supplements For Menopause first appeared on Fit as a Fiddle.

Osteoporosis or bone density loss is a condition that develops slowly throughout the years that weakens the bones, making them more fragile and likely to break.

The condition develops mainly due to nutritional deficiencies and poor lifestyle choices, but it can also be a consequence of hormonal changes.

Although men and women can be affected by osteoporosis, for a variety of reasons, women are at higher risk to develop it because they have smaller and thinner bones than men.

Women over 50 years of age, are the most affected since, after menopause, the rate of bone loss increases due to the drop in oestrogen levels, a hormone that also protects the bones.

This phase of a woman’s life brings special needs for some nutrients. 

For example:

In childbearing age, the recommended daily dose of calcium is 800 mg per day, whilst in perimenopause, that figure rises to 1,000 mg per day and can reach 1,200 mg/day during menopause (when there is no hormone replacement therapy).

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Prevention And Treatment

Prevention is always more effective than treatment as it’s easier to prevent loss of bone density than to restore it when it has already been lost.

Prevention is increasingly within everyone’s reach. The adoption of a healthy lifestyle is decisive in this matter:

• Don’t Smoke
• Avoid excess alcohol intake
• Be mindful of caffeine intake
• Have a balanced diet
• Do physical exercise

Scientific data shows that:

• Vitamin C contributes to the normal formation of collagen and to the normal functioning of blood vessels, bones and cartilage.
• Calcium is necessary for bone maintenance: it reduces bone loss and decreases the risk of fractures. High calcium intake in childhood will lead to higher bone density in adulthood.
• Phosphorus, zinc, magnesium, proteins and vitamins D and vitamin K contribute to the maintenance of our bones.
• Vitamin D is needed for calcium absorption, which is obtained through the skin, when exposed to the sun, or through food, especially eggs and fish oils, mushrooms among others. 
• Also, zinc and magnesium are necessary for calcium and vitamin D to be well absorbed.

As all nutrients are dependent on one another, a balanced diet that includes a variety of whole foods will always work better than restrictive diets such as a plant-based or even a carnivore diet.

These are found in whole grains, nuts, beans, fruits, and various types of vegetables.

Superfoods For Bone Health

A nutritious diet is always the best choice to prevent and even mitigate osteoporosis, but those who want to supplement their diet with additional help may want to consider a few superfoods that are proven to have huge benefits to bone health.

Those are: 

Wheatgrass: rich in glycosaminoglycans (GAG), which form the lubricating fluid of the body’s joints.

It has anti-inflammatory properties and relieves rheumatic pain and arthritis.

Its consumption is highly recommended to improve bone marrow production.

Usage: take it on an empty stomach. Add to 1/2 glass of apple juice, 2 or 3 teaspoons of wheatgrass and a few drops of lemon juice

Maca: has a high content of vitamins, minerals, alkaloids and plant sterols, especially important for women during menopause: they fight osteoporosis and regulate hormone levels in the body, reducing hot flashes, anxiety and sexual dysfunction.

Usage: add 2 to 3 teaspoons to juices, smoothies, yogurts or energy bars.

Baobab: It’s a fruit that has a high level of vitamin C, calcium (twice that of milk), phosphorus and magnesium, all essential for bone health.

Usage: add 1 to 2 teaspoons to juices, smoothies, yoghurts or energy bars.

Moringa: the extract powder obtained from its leaves is very nutritious: high in calcium, magnesium, phosphorus and vitamin C.

It has anti-inflammatory properties and helps to heal damaged bones.

Usage: add 1 teaspoon to juices, smoothies, yoghurts or energy bars.

Final Thoughts

Everybody will experience some bone density loss as they age, however, much of this loss can be prevented with good lifestyle choices and conscious eating – the earlier you start, the better!

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The post 4 Superfoods For Bone Health: Beat Osteoporosis Right Now! first appeared on Fit as a Fiddle.

If you have been diagnosed with endometriosis, you may have heard that the contraceptive pill regulates your menstruation and that it is the only possible way out of almost any menstrual cycle problem.

They will have told you that you must give up your menstrual cycle and assume the side effects of the medication because otherwise the endometrial tissue will grow and grow without remedy; or maybe that you should also have surgery as many times as necessary and accept the recurring pain because “there is no cure for endometriosis and this is the only solution and the best for you.”

What a life sentence that is.

As a naturopath, researcher, rebellious and curious by nature, I am reluctant to accept this protocol because from my perspective it can be more harmful than endometriosis itself and it is also outdated and wrong.

I have written this post to help you rethink all these beliefs and get a different approach to your menstrual health and endometriosis.

A more positive, proactive and much less distressing approach.

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What Is Endometriosis?

Endometriosis is an inflammatory and supposedly chronic disease that affects 1 in 10 women of all ages.

Endometriosis when the growth of endometrial tissue occurs outside the endometrium.

Normally this tissue grows in the ovaries, fallopian tubes or uterus, but in the most severe cases of endometriosis, this tissue can grow in the intestines, vagina, ureters, kidneys, pelvic nerves or even lungs.

These cases are the most difficult to diagnose because most doctors do not consider endometriosis as a possibility.

This growth of endometrial tissue (endometriomas) normally causes pain, a lot of pain in some cases, and also coagulation disorders, digestive disorders, mood and immune disorders.

Endometriosis is considered to be caused by an unknown cause.

In fact it is well known by the scientific and medical community that environmental toxins, food toxins, heavy metal exposure, sustained stress, and the side effects of the birth control pill wreak havoc our hormonal health and therefore predisposes us to endometriosis amongst other disorders that affect women’s menstrual health. 

Period Pain Is Not Normal

We can consider menstrual pain as normal in the sense that it is habitual, but it should not be normal because it is a sign that something is not working well in our bodies.

But just because it doesn’t work well doesn’t mean it can’t work well over time, and herein lies the big difference of opinion between naturopathy and conventional medicine. 

In a society of “what doesn’t work is thrown away or replaced” we have forgotten the great value of repairing even when it comes to our own bodies.

In my concept, the balance of our functions can almost always be recovered or at least improved as much as possible. And it’s always worth a try.

We must try to restore our health before giving it up and nullifying it, we can live without pain, we can manage endometriosis and improve our future prospects beyond drugs.

At least we can give ourselves a chance to try for a while.

A Different Approach To Endometriosis

Based on my experience working with women, I can say that Endometriosis does not happen due to unknown causes, they are well known and therefore it is a disease that can be prevented.

Endometriosis is an inflammatory disease and therefore should be approached from an immunological approach and not just hormonal/sexual.

It normally manifests itself between the ages of 35 and 45, but it takes years to develop and therefore encouraging women to develop their menstrual cycle naturally, without the contraceptive pill and its side effects is essential.

An early diagnosis is important and so far, it’s very unlikely in conventional healthcare because they are usually governed by outdated protocols.

Treating endometriosis with oral contraceptives or birth control pills, IUDs, non-steroidal anti-inflammatory drugs (NSAIDs), or combined hormonal contraceptives slows the progression of the disease but does not correct the underlying problem and has so many adverse effects that it can worsen a woman’s quality of life.

Surgical treatment of endometriosis is a palliative and not a curative resource.

In certain cases, there is no choice but to resort to surgery, for instance, when the ureter or kidney is compromised by the growth of an endometrioma, but this is an emergency resource that removes the tissue temporarily, although it usually reappears if there is no appropriate basic treatment.

How To Treat Endometriosis Naturally?

The first thing I’d propose is critical, free and well-informed thinking.

Decision-making without fear, but consciousness.

One must understand that our entire body is involved with the disease and therefore there’s a need for a global and integrative approach to stop endometrial growth, which is usually the most urgent.

This is whether a woman decides to take the pill or not.

Our diet, our habits, our nervous, hormonal and immunological health will determine the degree of endometriosis we suffer from, the evolution of the disease and our well-being.

So there is a lot to do!

The latest studies on endometriosis relate it to untreated and asymptomatic pelvic infection in many cases, but also with adrenal exhaustion and nutritional disorders.

In any case, the endometrial tissue grows outside the endometrium because the immune system allows it, as it happens with other fibroids or tumour tissue.

A healthy immune system and a balanced lifestyle will be able to control such growth and inhibit tissue proliferation. 

Thus, the focus should be to address endometriosis from this immunological perspective, reducing organic and nutritional toxicity, allowing kidney, intestinal and liver detoxification and promoting a healthy nervous system, especially around the vagus nerve.

Below I compiled my best natural tips to tackle endometriosis once and for all.

The more of those you can put in place, the better:

Go Vegan

I don’t normally vouch for a strictly vegan diet, but those suffering from endometriosis can truly benefit from it, with a few adjustments.

A diet consisting predominantly of vegetables, fruits, legumes and grains will help to detoxify the liver, will feed the gut bacteria and will also reduce toxicity exposure to heavy metals mainly found in fish, meats and dairy.

Adjust With Supplements

If choosing a plant-based diet, it’s important to supplement with nutrients, most of the time not found in great quantities in vegetables.

Vitamin B12, Zinc, Calcium, Iron, Protein and Omega-3 are essential choices.

Eat Phytoestrogens

Phytoestrogens are substances that have a similar chemical structure to our own body’s oestrogen, one of the main female hormones.

They are great hormone regulators owing to their balancing effects on oestrogen levels, which naturally replace the contraceptive pill usage to treat endometriosis.

The best sources of phytoestrogens include soybeans and their derivatives (soy meat, soy milk, tofu) and also seeds such as sesame, sunflower and pumpkin seeds.

Take Herbal Teas

Many studies claim that Chamomile, Curcumin, Ginger and Ashwagandha can not only decrease the symptoms of endometriosis but can also increase immune response whilst reducing cortisol due to their powerful antioxidant properties. You can take those in capsule form as well.

Final Thoughts

If you suffer from endometriosis, have doubts and are looking for a path to health and recovery, I encourage you mainly to make a lifestyle change.

The tips above will help you make conscious and free decisions, and stimulate your body to behave differently.

A real commitment to self-care will most certainly free you from pain and fear.

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The post 3 Efficient Treatments To Free Yourself From Endometriosis first appeared on Fit as a Fiddle.

Whilst everybody is prone to develop health conditions once in a while, there are common issues that are almost exclusive to women, probable reason why women are known to visit their health practitioners more often than men.

Amongst those common women’s health issues, there are a few that are particularly annoying to deal with, many times causing embarrassment and lowering the quality of our life.

Fortunately, for every issue, there’s a natural solution. Let’s check them out:

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Most Common Women’s Health Issues

1. Cystitis

Cystitis is one of those things that seems like it happens only to you.

One minute you’re feeling fine and on top of your game, then suddenly you feel a bit run down, pee a little more often than usual, and everything seems to be just… off. 

There are many herbal formulas out there that can help with bladder health issues, including cystitis.

These herbs include Dong Quai (Angelica Sinensis), Liquorice Root (Glycyrrhiza glabra), and Schisandra Berry (Schisandra Chinensis). 

You may also want to consider taking a break from coffee or caffeinated drinks if you find they contribute to bladder discomfort. 

The reason? Coffee contains compounds called methylxanthines, which have been shown in some studies to irritate and inflame urinary tract tissue.

2. Osteoporosis

Osteoporosis is a disease that causes bones to become thin and brittle, leading to an increased risk of fractures. 

One of the best natural treatments is weight-bearing exercise.

This includes walking and running, but also squatting and lunging. 

Strength training is another great option, as it helps increase bone density.

You can do strength training using free weights or resistance bands. 

Finally, if you’re on HRT (hormone replacement therapy), you may be able to reduce your dosage after six months or so. 

Talk with your doctor about whether HRT is right for you and how long you should take it before switching over to other forms of treatment. 

In addition to these changes, be sure to consume enough calcium every day; eat leafy greens like kale and collard greens; stay hydrated; avoid smoking, and limit alcohol consumption. 

Also make sure you have adequate vitamin D levels by eating foods like fortified milk, cereals, fish, cod liver oil, or supplements.

3. Painful Periods

If you suffer from painful periods, you’re not alone.

One in five women experiences some level of pain during their menstrual cycle—and sometimes even worse cramps and bloating than during their period itself. 

Whilst there are many options available to manage these symptoms, including over-the-counter medications and prescription drugs, most women opt for natural treatments instead. 

Women with painful periods should eat more foods that contain vitamin B6, which can help reduce levels of serotonin (the chemical that triggers feelings of anxiety). 

Examples include bananas, avocados, eggs, whole grains, and fish. Magnesium supplements can also help relax muscles by reducing stress hormone levels. 

Chamomile tea is a good source of magnesium; drinking two cups daily can provide relief from cramping and pain.

4. Vaginal Dryness

Vaginal dryness is a common issue among post-menopausal women.

It causes discomfort during intercourse, especially when it occurs regularly. 

This is due to the loss of elasticity in the vaginal tissue, which stops natural lubrication.

A way to minimise the effects of vaginal dryness is by increasing the amount of oestrogen in your body through the consumption of phytoestrogens, a natural alternative to hormonal replacement therapy. 

Foods that provide phytoestrogens include soy products (soy meat, soy milk, tofu, etc) and seeds such as flaxseeds, sunflower, pumpkin and sesame seeds, which also happen to be full of essential fatty acids, known for improving tissue integrity. 

Besides omega-3 fatty acids, other vitamins and supplements that help solve the issue are vitamin A, vitamin E, B-complex vitamins and beta-carotene. 

5. Menopause

Menopause brings about many uncomfortable symptoms that can be both inconvenient and embarrassing. 

One of these symptoms is hot flashes, which can make you feel like your skin is on fire.

The good news is that you don’t have to live with them! Here are two herbs that can help:

Black cohosh – Black cohosh has been used for centuries in Native American medicine as an alternative treatment for women’s health issues including menstrual cramps, PMS, premenstrual syndrome (PMS), and irregular periods.

Black cohosh is one of the most popular herbal supplements taken by women during menopause. 

Red clover – Red clover contains phytoestrogens called isoflavones, which are plant-based compounds that act similarly to oestrogen in your body. 

Research shows that red clover may relieve some of the symptoms associated with menopause including hot flashes and night sweats.

6. Thrush

Of all of the women’s common health issues, yeast infections are one of the most common.

Yeast is an overgrowth of fungus that lives in everyone’s body and thrives in warm moist areas, such as underarms and pubic hair. 

If you aren’t taking care of your hygiene, especially during the hot summer months or if you are experiencing hormonal changes, yeast can flourish. 

Yeast infections often present themselves as a rash between your thighs or red dots on your labia, but don’t be fooled into thinking that these symptoms are sexually transmitted—they’re not.

These types of infections cause discomfort and itching and leave you feeling itchy down there regularly. 

Here are some natural treatments to help treat yeast infections naturally: 

• Apply natural yoghurt (sugar-free) to the affected area 
• Mix tea tree oil with water and use it as a douche 
• Use coconut oil 
• Take probiotics 
• Eat more garlic 
• Drink plenty of water 
• Avoid tight clothing 
• Wear cotton underwear 
• Try wearing loose-fitting clothes 
• Change out of wet bathing suits ASAP 
• Stay away from scented feminine products 
• Don’t wear synthetic fabrics 
• Avoid antibiotics 
• Don’t wear synthetic fabrics 

7. Stress

Stress is one of modern life’s most common ailments.

Everyone feels stressed at some point or another and it usually only lasts a short while. 

Unfortunately, stress becomes an issue when it is prolonged and you start to feel anxious regularly.

Since stress is a natural part of daily life, there are many ways to combat its effects without relying on drugs or other artificial treatment options. 

To help you relieve your stress, you need to make sure that you are getting enough sleep every night. 

Getting enough sleep will allow your body to properly heal itself from any damage caused by stress throughout the day. 

If you do not get enough sleep, your body will be in a constant state of recovery which will make dealing with stress even more difficult than it already is. 

To ensure that you are getting enough sleep each night, try setting a bedtime routine and sticking to it as much as possible. 

If you have trouble falling asleep at night, try using essential oils like lavender or chamomile before going to bed. 

These oils have been shown to promote relaxation and can help reduce anxiety levels associated with stress. They also smell great!

Final Thoughts

In simplistic terms, women’s health issues happens due to either an imbalance in the hormones or a nutritional deficiency – the good news is that is very easy and quick to correct those, all it takes is a habit change.

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The post 7 Natural Ways to Tackle The Most Annoying Women’s Health Issues first appeared on Fit as a Fiddle.