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5 Surprising Benefits Of Maca Root in the Menopause

5 Surprising Benefits Of Maca Root in the Menopause

Tired of living in your Menopausal body? Want to be more like Wonder Women? Maca may be the answer to your woes. Millions of women worldwide are currently experiencing hormonal disharmony, commonly known as the menopause. Of these women that seek medical assistance, a high percentage will be prescribed HRT to keep their symptoms at bay.

But what is available to women if they choose not to use HRT? What other options are there?

“No matter how many hours I slept, each morning I would wake tired and exhausted. I was turning into a frazzled, tired, overweight, working mother. I did not want to go on HRT for various reasons, but also knew that I could not keep living like this.” – Jane B.

Jane is not alone in her quest for alternative therapies for relieving menopause symptoms such as hot flushes and night sweats. While anti-depressants, painkillers and sleeping pills may be prescribed for various complaints associated with the menopause, these are only short-term solutions. They are only addressing the symptoms; the true root cause of hormonal imbalance is not being addressed.

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Maca is an adaptogenic herb that is cultivated in the central Peruvian Andes at 12-14,000 feet under harsh natural growing and weather conditions. Double blind studies have shown benefits of taking Maca including:

  • Production of sex hormones
  • Enhanced sex drive
  • Stimulation of body metabolism
  • Control of body weight
  • Increased energy
  • Stress reduction
  • Antidepressant activity
  • Memory improvement.

Here are 5 Surprising Benefits of Maca Root in the Menopause in More Detail

1. Bone Health

Hormones have a major affect on bone density. Every day your cells are breaking down old bone (osteoclasts) as well as building new bone (osteoblasts). These cells act under the guidance of hormones and are hence invigorated or slowed down by your hormones.

Oestrogen slows osteoclast function, thus slowing bone loss. Testosterone and progesterone invigorate osteoblasts thus supporting bone growth.

As you approach menopause, bone starts to break down faster than it is being created due to the decrease in oestrogen being produced. Gastrointestinal absorption and metabolism slow down also with increasing age, thus reducing absorption of key minerals such as calcium, magnesium and vitamin K, thus adding to your bone density woes.

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Maca supports the HPA axis (hypothalamus-pituitary-adrenal axis), which assists with having a positive impact on hormone production as well as metabolism, thus increasing absorption of much needed minerals for bone development.

2. Mental Health

Cognitive function, memory loss and mood fluctuations are three symptoms commonly seen in menopause. The cause of these debilitating symptoms is low levels of oestrogen circulating.

Low levels of oestrogen can result in mood changes, memory issues and brain fog as well as impacting on the transmission of serotonin. Serotonin is the most important neurotransmitter for mood regulation, especially depression. Stress is also very common in menopause. Where there is stress, cortisol is released to help the body cope with the stress, which has a myriad of effects on mood also.

Maca has been found to support oestrogen and may reduce cortisol when it is secreted in excess.

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3. Hair, Skin & Nails

Oestrogen plays a major role in regulating the thickness of your skin; its moisture content, suppleness, wrinkle formation and blood flow to the skin.

Oestrogen also affects hair growth. Post menopausal women often find themselves with head hair thinning while facial hair may grow thicker. In these women, oestrogen is decreasing more than testosterone levels leaving the woman with more testosterone than she would like to have.

Maca assists in balancing testosterone and oestrogen, as well as cortisol, resulting in improvements in complexion, skin elasticity and quality of hair growth.

4. Reduces Hot Flushes and Night Sweats

As a hormone balancer, research shows that women taking a maca root supplement enjoyed a reduction in many of the most common menopause symptoms, such as hot flushes, sleep disruptions, night sweats, and depression. It was noted that the gelatinised form, as opposed to powder, of Maca works best in this situation.

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5. Weight Loss

Sudden weight gain is a common complaint in the menopause.

Maca supports your body by balancing and regulating your happy and stress hormone. By aiding your response to stress in menopause, in its adaptogenic role, Maca also helps in the battle of the bulge. Stress can lead to binge eating, especially regarding unhealthy foods interfering with success in losing weight.

Maca assists in helping you gain energy necessary for you to thrive any hectic lifestyle. Your stress levels will be naturally decreased and you will achieve greater control over your eating habits thus reducing the chances of gaining fat.

Please note Maca is not recommended for individuals who have been prescribed or are currently taking Tamoxifen or any medications used to suppress hormone production. As always, be sure to seek medical assistance if you wish to try Maca root, or any other alternative remedy suggested for menopause.

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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