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10 Top Tips for Dealing With Menopause!

10 Top Tips for Dealing With Menopause!

Menopause is something that every woman will go through around the age of 51. Every person is different and has different symptoms, some fly through it as if it’s nothing at all and others suffer greatly. Just like me!

Menopause brought with it changes I didn’t understand, every day of the week there was something: mood swings, lack of energy, can’t-cope syndrome, grumpy, a generally unhappy person. A personality change had occurred and I really didn’t like myself anymore. Sleep: I couldn’t sleep peacefully anymore, I was tearing my hair out.

I discovered the cause of my symptoms – hormonal havoc! The cure was restorative medicine which balanced my hormones and gave me my mojo back! Restorative medicine is little known has existed for over 30 years in America. Prevention is always the intelligent and smartest medicine – start making changes today.

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Here are my tips for hormonal health during menopause.

Vitamin D

Low levels of Vitamin D are linked to a higher risk of bone fractures in women after the menopause. Your body naturally produces this vitamin when it is exposed to sunlight – a recommended 40 minutes a day is the ideal way to optimise your Vitamin D levels. The next best thing is a good quality supplement, particularly in the colder months.

Water!

Dehydration can affect the nervous system, which triggers hot flashes. Your body requires water to support its detoxifying processes in the kidneys, liver and blood. If you are feeling hungry, drink a glass of water first. Chances are your body is trying to tell you it needs water and we often get hunger signals mixed up with thirst.

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Weight

Around 90% of women gain weight between the ages of 35 to 55 due to fluctuations in the hormone levels. Hormones and weight gain go hand in hand especially when there is cortisol dominance or too little progesterone, testosterone or estrogen. Have a blood test and try to keep your weight in a healthy range.

Eat For Healthy Hormones

A balanced diet containing the right amounts of fats, protein, carbohydrates is crucial for optimum health, and will help keep your weight in check too. Adding phytestrogens, found in plants like soybeans, lentils and alfalfa, before the menopause is a good idea.

Restore with natural hormones

During menopause there is a significant drop in our hormones especially; estrogen, progesterone and testosterone. These hormones play a huge role in protecting the brain, heart, bones and also sex drive. Restore these depleted hormones to optimum levels and you will regain your sex drive and your lust for life. Like me, many women prefer bioidentical hormones, which are made from natural plant sources.

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Exercise

Age is not an excuse! Regular exercise will keep your weight at a healthy level, optimise insulin and balance estrogen levels. Women who move little and eat a lot have much higher estrogen(s) levels, and when the ratios between estrogens and progesterone are out, we get a phenomenon known as ‘estrogen dominance’. You don’t want that. Feel-good endorphins will boost your mood and sense of wellbeing, too, which is so important during a time when your mood levels tend to slump.

Body Swerve Plastics

Try to avoid plastic containers when cooking or storing food. They can contain weak synthetic estrogen-like agents which may disrupt the endocrine system. Toxins that leach from plastics can actually make the body work twice as hard at detoxification, leading to illness.

Natural Supplements

Help keep menopausal symptoms at bay by restoring your body with high quality vitamins and minerals. Ideally you should get all your nutrients from a varied diet, but a good quality supplement can help if you’re falling short.

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Reduce Stress

Work, health, family and financial issues cause stress, which can blunt hormone production. Take a hot bath, have a massage, eat well and get enough sleep. Sometimes all you need is some designated ‘Me Time’ to help ease those feeling of anxiety.

Get the facts early

Even if you think you’re years away from the menopause or perimenopause, make changes today and you will thank yourself later. Be kind to your body by eating whole and natural foods, exercise, sleep and smile a lot, which keeps stress at bay. Doing this ahead of the onset of menopause means you have already developed healthy habits to see you through.

For more information on Menopause and menopause symptoms please visit MenopauseWoman

Featured photo credit: stokpic via stokpic.com

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Reference

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