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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Table of Contents

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.

Menopause is a natural transition that every woman goes through as they age, but the symptoms can be challenging to bear. Fortunately, phytoestrogens offer a natural way to regulate hormones and reduce discomfort during menopause. In this post, we’ll explore the importance of phytoestrogens, how they work, and the best sources to incorporate them into your daily diet.

Table of Contents

What Are Phytoestrogens?

Phytoestrogens are naturally occurring substances found in plants. They have a similar chemical structure to the estrogen in the female body and can bind to the same receptors, making them excellent hormone regulators. Despite being only about 1/1000th as potent as animal-based estrogen, they have balancing effects on estrogen levels.

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How Do They Work?

When the body has an excess amount of estrogen, as typically seen in women of reproductive age, phytoestrogens compete for receptor sites with estrogen, resulting in a reduction of the hormone’s cancer-promoting effects. As estrogen levels start to decline during menopause, phytoestrogens can help boost hormone levels naturally.

The Natural Nutrition Plan for Menopause

Research has shown that a diet rich in phytoestrogens, combined with supplements and relaxation techniques, can alleviate menopausal symptoms such as hot flushes, improve cognitive function, and protect against heart disease. Phytoestrogens may also play a role in preventing osteoporosis.

A recent study of 650 women aged between 19 and 86 found that postmenopausal women with the highest intake of dietary isoflavones had significantly higher bone mineral density in their spines and hips than those with the lowest intakes (after adjusting other factors such as age, height weight, years since the menopause, smoking, and daily calcium intake)*.

Best Sources of Phytoestrogens

Two particular forms of phytoestrogens are useful in controlling menopausal symptoms: isoflavones and lignans.

Isoflavones

• soy milk
• soybeans
• tofu
• soy flour
• soy nuts
• beans and lentils
• chickpeas
• mung beans
• alfalfa
• red clover

Lignans

• flaxseeds
• sesame seeds
• sunflower seeds
• pumpkin seeds
• almonds
• green and yellow vegetables

Adding Phytoestrogen-Rich Foods to Your Daily Diet

For those who wish to alleviate menopausal symptoms, we recommend consuming at least 100mg of isoflavones daily. As isoflavones leave the body quickly, we advise consuming phytoestrogen-rich foods little and often throughout the day.

Examples of phytoestrogen-rich foods to include in your daily diet:

• 125g / 2 cup portion of whipped soy dessert. Phytoestrogen content: 20mg
• Two slices of soy and flaxseed bread. Phytoestrogen content: 22mg
• 125g / 2 cup portion of soy yoghurt. Phytoestrogen content: 10mg
• A 250ml / 9fl oz glass of soy milk. Phytoestrogen content: 20mg
• 100g / 342oz tofu. Phytoestrogen content: 25mg
• A 250ml / 9fl oz glass of soy protein fruit shake. Phytoestrogen content: 20mg

Final Thoughts

Phytoestrogens offer a natural way to alleviate menopausal symptoms and play a useful part in a menopause control programme. Unlike hormone replacement therapy, which has side effects, phytoestrogens are 100% natural and the best approach to manage symptoms. By incorporating phytoestrogen-rich foods into your daily diet, you can help regulate your hormones and improve your overall health and wellbeing during menopause.

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*Extracted from The Natural Menopause Plan by Maryon Stewart© 2017 published by Nourish Books, London.

The post What are Phytoestrogens? Their Role in Menopause Explained first appeared on Fit as a Fiddle.