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Effects of Probiotics May Differ in Men and Women

Probiotics are beneficial bacteria that comprise the flora of an individual’s digestive tract. However, unlike potentially harmful organisms, these bacteria help promote healthy digestion and overall general health. Specifically, probiotics, or “friendly bacteria,” help the body process foods and curtail or eliminate several digestive problems such as gas, bloating, indigestion and diarrhea. A healthy gut microbiome also contributes to immune system health, among other things. Incorporating probiotic-rich foods in your diet or supplementing with a probiotic formula can help ensure a healthy gut microbiome; however, new research suggests the effects of probiotics may differ in women and men.

The Connection Between Probiotics and the Immune System

Scientists opine that aside from maintaining a healthy digestive system, probiotics also exert a positive impact upon other bodily systems including the skin, the reproductive tract and oral health. That said, researchers also stress that these substances play a most crucial role in maintaining optimal immune-system health.

Relatively recent scientific studies have found that probiotics may be receptive to certain genes that stimulate the body’s immunity. Further investigation has concluded that the administration of probiotics might prove effective in treating or potentially preventing autoimmune disorders like eczema, nasal and systemic allergies and possibly certain viral infections.

Healthy Intestinal Flora Support the Immune System

The vast majority of the bacteria found inside the body, both good and bad, are situated within a section of the large intestine. This region is called the gut microbiome. Scientists say more than 1,000 types of microscopic organisms reside here and many of them execute important systemic functions.

Many issues can impact gut flora such as illnesses, the foods and beverages you consume, the use of medications like antibiotics, lifestyle habits and stress. However, if any one of the preceding issues upsets this balance, the afflicted person could stand at greater risk of developing a host of ailments. Thus, maintaining an optimal balance of healthy gut flora is crucial to one’s general health.

The Effects Of Probiotics on Men and Women

Recent research has discovered that probiotics might impact men and women in different ways. Intending to put this theory to the test, a team of English scientists representing Reading University studied the impact probiotics had on both male and female infant piglets.

In the study, researchers administered pro- and prebiotic products to each subject and then carefully examined immune system components of both genders. They discovered that, at approximately one-month old, discernible differences could be noted between the males and females regarding the composition of immune cells, antibodies and immune system molecules.

Male and female subjects were administered a variety of different substances. In certain instances, each gender experienced far different reactions. Researchers suggest that such occurrences might indicate that each gender’s bodies and immune systems develop differently. Therefore, pro- and prebiotics that produce a certain response in one sex may not in the other.

The Importance of These Findings

The study’s lead researcher opined that gender has a profound impact on how the immune system develops. With this in mind, it becomes evident that probiotics, while healthy and vital to one’s general health, are not necessarily a one-size fits all type of product. Certain probiotic and prebiotic substances are more likely to yield better results based upon how they interact with the body chemistry of the individual ingesting them. Furthermore, the researchers believe that probiotics could play an important role in addressing specific illnesses; however, gender will be a critical factor for those conducting future research studies.

How to Balance Gut Flora

Despite the study’s findings, researchers also opine that the ingestion of pre- and probiotics is still critical to optimal health. Fortunately, probiotic and prebiotic ingestion can be achieved by:

Consuming Certain Foods

Numerous foods contain prebiotic/probiotic substances. Specific foods include:

Yogurt

Yogurt is well-known for containing gut-stabilizing flora. However, not all yogurt contains these substances. It is important to check the labels and purchase only products designated as containing probiotics.

Produce

Several fruits and vegetables are rife with prebiotics. The substances are especially plentiful in onions, garlic, artichokes, leeks, pickles, cabbage, asparagus and bananas.

Cheese

Certain cheeses contain high levels of probiotics. The ones considered most plentiful are gouda, cottage cheese, cheddar and mozzarella.

Soy-Based Products

Spices and other products that contain soy such as miso, tempeh and tofu are all valuable and fruitful sources of probiotics.

Taking a Probiotic Supplement

Fortunately, individuals who do not frequently consume dairy products or produce can still ingest adequate supplies of prebiotics and probiotics through supplementation. Look for a high-quality formula that provides both prebiotic and probiotic ingredients, such as Florachron. Proper usage of this product can help the intestinal tract achieve or maintain an optimal balance of bacteria. That said, supplementation should not be viewed as a means of curing any potential health issue. Prebiotic and probiotic supplements should be used in conjunction with a nutritious diet and a healthy lifestyle.

New Study Suggests Flavonoids Protect Against Colorectal Cancer

Dec 13 by Ewcopywriting

Colorectal cancer goes by many names, including “bowel cancer” and “colon cancer,” largely because it’s a general term used to describe any cancer that develops in the rectum and the colon. According to the American Cancer Society, it can affect one in 21 men, making it the third-leading cause of cancer-related deaths in males. Although slightly less common in women, colorectal cancer is still the second-leading cause of cancer deaths among females. These rates have been steadily decreasing in recent years, because improved screening processes, combined with advancements in the treatment of the condition, have been improving the rate of recovery. According to new research, certain fruit and vegetable constituents called flavonoids protect against colorectal cancer, adding to the benefits that these natural plant ccompounds provide.

What You Should Know About Colorectal Cancer

As with most types of cancer, when it comes to colorectal cancer, an early diagnosis leads to better results from treatment. While your doctor can use state-of-the-art screening equipment to confirm a diagnosis, it’s important for the average person to be able recognize the symptoms of colorectal cancer. If the following symptoms occur frequently or persistently, or if you develop several of the symptoms listed here, you should consult a doctor as soon as possible.

changes in bowel movements, including increased constipation or diarrhea
feeling that the bowel isn’t empty after the movement
bloody or black stools
bleeding from the rectum
bloating of the abdomen, sometimes accompanied by pain
feeling full even without eating
fatigue, or a loss of energy
unexplained weight loss
lump in the abdomen or rectum, which your doctor will feel
unexplained iron deficiency

While colorectal cancer can be treated with chemotherapy and radiation therapy, surgery is more common. The surgeon will remove the tumor and any neighboring lymph nodes in the area. This will reduce the chances that the cancer will come back. In more serious cases, the rectum may need to be removed. In that case, the individual will have to wear a colostomy bag to collect stools and drainage. If the ends of the bowel can be joined, the colostomy bag may only have to be worn temporarily.

In some cases, it may be able to treat colorectal cancer without surgery. A process called ablation kills the tumor without having to remove it physically. Radiofrequency treatment is the most common method, but ethanol or cryosurgery can also be effective. It will be up to you and your doctor to determine the best treatment method for your situation.

New Studies Unveil Evidence That Flavonoids Protect Against Colorectal Cancer

It has been long believed that flavonoids protect against colorectal cancer, but, until recently, it was unknown how this process works. Researchers at South Dakota State University were investigating the positive effects that aspirin has on preventing colorectal cancer, which led them to find that a key component in this process is 2,4,6-THBA, or 2,4,6-trihydroxybenzoic acid. Although found in aspirin, the team wanted to extend their research by looking for a natural source of the compound, which is present in salicylic acid.

Through their research, they found that 2,4,6-THBA is also produced as the body digests the flavonoids found in natural plant-based foods. Once the flavonoids have been broken down, 2,4,6-THBA is sent to the colon, where waste collects and waits to be dispelled from the body. Once a protein called SLC5A8 transports 2,4,6-THBA to the cells in the colon, the acid slows the process of cell division. As this process becomes inhibited, more time is provided for the cell to repair itself. Once the cell is healthy, it’s no longer vulnerable to cancer growth.

How Can You Get More Flavonoids?

This latest study suggests that introducing more flavonoids into your diet will help initiate the process that prevents the development of colorectal cancer. There are several natural ways you can get more flavonoids. In general, fruits and vegetables with red or yellow skins have higher concentrations of flavonoids. This is because flavonoids help these plants develop their pigmentation.

Take a Daily Supplement

In addition to eating the foods listed below, you can increase the flavonoids in your body by taking a supplement. For instance, Vitachron Male and Vitachron Female contain two types of flavonoids (lutein and lycopene) to help your body benefit from these powerful molecules. Adding a supplement like Vitachron to your daily routine will help you get a sufficient amount of flavonoids even on days when you don’t necessarily eat flavonoid-rich foods.

Consume More Flavonols

As previously mentioned, there are several different types of flavonoids. Flavonol works as an antioxidant, helping to reduce the risks of cognitive disorders like Parkinson’s and Alzheimer’s diseases, while also lowering the risk of cancer. Flavonol is found in red foods, such as berries, apples, red onions, cherries, grapes and red wine.

Add Flavones to Your Diet

These flavonoids act as anti-inflammatory agents, helping the body fight the inflammation that contributes to the development of cancer, type 2 diabetes and obesity. Flavones are common in green foods, such as celery, green peppers, broccoli, olive oil, thyme, parsley and oregano.

Seek Out Isoflavones

These flavonoids can mimic estrogen in the body, but they provide some very important health benefits. They act to reduce the risks of breast, cervical and prostate cancers. Isoflavones can be found in brown foods, particularly in soybeans. They’re also common in other legumes, peanuts and alfalfa sprouts.

New Science Validates Link Between Drinking Soda and Osteoporosis

Dec 07 by Ewcopywriting

Osteoporosis occurs when the rate at which bone tissue is reabsorbed by the body exceeds the rate at which new bone tissue is produced, leading to decreased bone density. As a result, the existing bone becomes brittle and breaks more easily. In fact, frequent breaks, or those that occur as the result of minor falls, are usually the first indications that someone suffers from osteoporosis. According to the International Osteoporosis Foundation, one-third of women over the age of 50 will suffer from the condition, while one of five men will develop the condition.New research confirms the link between soda and osteoporosis, showing that people who regularly consume soda face a higher risk of weak and brittle bones.

The Facts About Osteoporosis

In a healthy person, the body continuously generates new bone and reabsorbs old tissue at a steady rate, so the overall strength of the bones are kept at optimum levels. An individual’s bones are their strongest in their 20s and, as they reach age 30 or 35, their bones begin to weaken. Bone growth slows as we get older and post-menopausal women in particular are at risk of weakened and brittle bones.

While changes in diet and lifestyle can affect your risks of developing osteoporosis, there are some risk factors that cannot be altered. For instance, a reduction in estrogen production inhibits bone growth, which explains why post-menopausal women face the greatest risk. Additionally, Caucasians and Asians face the highest risk among ethnic groups. Genetics also seem to play a factor, and a history of osteoporosis in the family boosts the chance that others in the family will experience bone loss problems. Finally, people who have had fractured bones in the past are more likely to develop osteoporosis as they reach their senior years.

New Research Links Soda and Osteoporosis

While we have known that the acids used in soda attack bone, new research has found that it’s more destructive than previously thought. The latest research found that drinking just two servings of soda a day can increase the risk of hip fracture in post-menopausal women. The study found that teen girls and young women who regularly drank two or more servings of soda per day exhibited reduced levels of minerals in their bones. Using information taken from the Women’s Health Initiative, the researchers wanted to see how soda consumption early in life would affect bone health later.

Examining data from 72,342 subjects, the research team hoped to confirm the link between soda and osteoporosis. The participants, who were all post-menopausal women, were asked to complete a survey that included questions about their dietary habits and soda consumption. Once accounting for other factors, such as ethnicity, body mass index and coffee consumption, the researchers confirmed a link between soda consumption and the development of osteoporosis.

Specifically, the study revealed that women who consumed a minimum of 14 soda servings per week faced a 26 percent higher chance of experiencing a hip fracture. The increased risk was compared against women who consumed no soda. While the study did suggest that bone weakness was increased by degrees of soda consumption, the researchers did not test for bone mineral density in this study. On its own, the study’s researchers admitted that the study did not necessarily establish causation. However, when looking at the results of this study in relation to previous research on the effects of soda consumption, there seems to be a clear connection between soda consumption and bone health. The authors of the study recommend more research into soda and osteoporosis, but they also suggest that limiting soda intake can only have positive effects on overall bone health.

Tips for Reducing Osteoporosis Risks Naturally

Fortunately, there are some actions you can take to naturally improve bone health and limit your risk of developing osteoporosis. In general, eating a healthier diet and living a more physically active lifestyle are essential to keeping bones and musclse strong. The following tips provide more specific suggestions to help you get started.

Resistance Training

While all types of exercise are beneficial to your health, weight training and resistance exercises will build bone and muscle strength. If you don’t have the ability to join a gym and use free weights or weight machines, you can use your own body to build bone strength. Sit-ups, push-ups and chin-ups are great for building both strength and endurance.

Eat More Plant-Based Foods

Fruits, veggies, nuts and seeds are all packed with the vitamins your body needs to maintain bone strength. Additionally, these foods contain powerful antioxidants that help eliminate inflammation and fight off free radicals. The nutrients in plant-based foods are more beneficial when you eat a variety of different foods, so try to select foods based on their color and eat foods from every color group.

Take a Dietary Supplement

Even if you are eating more plant-based foods, you may not be getting enough of certain vitamins. You can change that by taking a supplement that’s engineered to promote better bone health, such as Osteochron. Calcium, vitamin D and vitamin C are just a few of the bone-friendly nutrients included in this supplement. Other ingredients like vitamin K, magnesium and MSM also help protect against inflammation and promote healthy bones.

Get Better Sleep

Getting at least seven to eight hours of sleep per night is essential to physical and emotional health. It has also been found to benefit bone health. The opposite is also true; in one study, it was found that people who only slept for six hours a night had much higher risk of developing osteoporosis. If you’re having trouble sleeping, it can help to limit exposure to electronic devices for at least an hour before bedtime, reduce your caffeine intake and engage in relaxation techniques before going to bed.

Gut Microbiome and Aging: Can Maintaining Healthy Gut Bacteria Help Turn Back the Clock?

Dec 04 by Ewcopywriting

New research has linked the gut microbiome and aging, suggesting that maintaining a healthier gut can help you feel younger for longer. A study conducted at Singapore’s Nanyang Technological University focused on the effects of transferring the more diverse gut microbiota of older mice into the guts of younger mice. Once the transfer was complete, the younger mice were examined and the researchers found that the transplanted microbes helped to stimulate the functioning of neurons in the brains of the mice. Amazingly, the mice also exhibited signs that the aging process was slowed through the transfer of microbes.

Research Links Healthy Gut Microbiome and Aging

Previous studies have shown that the gut microbiome changes as we age. The recent study involved transferring the gut microbiota from 24-week old mice to mice that were only six weeks old. Within eight weeks, the research team noted that there was more advanced neurogenesis and a boost in intestinal growth in the younger mice. These changes were accompanied by an increased growth of butyrate, which is a short-chain fatty acid.

Produced by bacteria in the gut microbiome, butyrate helps the body fight off a number of healthy threats. It’s especially effective in protecting against IBD (inflammatory bowel disease), diabetes, obesity and colorectal cancer. As specific gut microbes are enriched, those types of bacteria ferment the dietary fibers that are ingested by an individual. This process results in a higher production of butyrate in the colon. Once activated, butyrate helps the body produce more of a hormone called FGF21, which is associated with longevity.

In addition to stimulating FGF21, butyrate also boosts the production of the proteins AMPK and SIRT-1. This is important in that these proteins regulate the metabolism. SIRT-1 in particular helps the immune system fight off disease by reducing mTOR signaling. Lower levels of mTOR signaling can be beneficial because it lowers the risks of cancer and inflammatory diseases.

The research team also found that the transplanted microbiota resulted in growth of the large and small intestines. When given butyrate directly, test mice exhibited similar intestinal growth as well as improved neurogenesis.
The results of this research indicate that the answer to treating degenerative diseases, as well as slowing aging in general, may involve altering the gut microbiome. This may help lead to natural treatments for certain age-related conditions, encouraging additional research into this area of study. In the meantime, we already know that maintaining a healthy gut benefits us in a number of other ways.

Why is a Healthy Gut Microbiome Important?

Even before scientists found a connection between the gut microbiome and aging, researchers had discovered that the bacteria and other microbes in the gut are essential to human health. The gut microbiome is host to trillions upon trillions of microbes with each one influencing the health of the individual. Additionally, the gut microbiome is like a fingerprint in that no two are exactly alike. Up to two-thirds of your gut’s microbiota is unique to you, influencing health-related issues, such as how efficiently your digestive system functions and how your body reacts to certain foods.

Since the gut microbiome is responsible for extracting vitamins from food and helps process them for use by the body, this community of microbes helps support the body’s immune system. Each microbe in the gut microbiome serves a unique function, such as affecting the risks of obesity or type 2 diabetes. For this reason, those with more diverse microbiomes are generally healthier and can face a lower risk of certain diseases.
We also know that the gut microbiome changes as we grow older and expose ourselves to more environmental factors. In addition to the foods we eat, environment, stress and lifestyle habits all affect the diversity of the gut microbiome. Just a few of the conditions affected by the health of the gut microbiome include:

obesity
cancer
emotional health
autism

How Can You Develop a Healthier Gut Microbiome?

While you start forming the basics of your gut microbiome from birth, there are things you can do to promote a more diverse gut even in adulthood. From altering your eating patterns to engaging in healthier activities, these changes can help you introduce a broader range of helpful bacteria into your gut.

Add More Diversity to Your Diet

Especially in the U.S., few people eat a truly broad range of foods, relying primarily on processed foods. Instead, try adding more color to your diet by choosing a wider variety of fruits and vegetables. Each type of plant-based food contains different types of bacteria, so eating a wider range of foods will help diversify your gut microbiome.

Eat More Fermented Foods

Products, such as yogurt, sauerkraut and kimchi, help convert sugars into organic acids. This process helps reduce the number of bacteria in the body that promote inflammation. Both adults and children can even help alleviate lactose intolerance by adding more plain yogurt to their diets.

Eat Whole Grains

Whole grain products aren’t as easily digested, allowing them to pass through to the large intestine. Once there, the gut breaks down the grains into helpful types of bacteria. The microbes derived from whole grains, such as Bifidobacteria, Bacteroidetes and lactobacilli, help produce a feeling of hunger, limiting the temptation to overeat. These types of bacteria also reduce inflammation and promote better heart health.

Add a Probiotic Supplement

Finally, taking a daily probiotic/prebiotic supplement can also help improve gut health. Probiotics help by boosting the overall health of the gut microbiome and improving the body’s metabolism. Probiotics also help certain types of bacteria function better, which may be why people suffering from some medical conditions are helped by taking this type of supplement.

The Truth About Tryptophan: Why Your Turkey Isn’t Making You Tired

Nov 27 by Ewcopywriting

Tryptophan, a compound found in turkey, is often erroneously blamed for that sleepy feeling you get after eating a big Thanksgiving meal. It may surprise you to learn that while tryptophan does start off a chain of reactions that results in the release of melatonin, the “sleep hormone,” there is actually less tryptophan in turkey than in many other commonly consumed foods. Even chicken, which many of us eat regularly throughout the year, contains higher levels of tryptophan than turkey. As Thanksgiving approaches, it’s especially important to understand the truth about tryptophan.

The Truth About Tryptophan and Human Health

Because tryptophan is found in a number of foods we eat all year long, it can’t be said that eating turkey is any more likely to cause sleepiness than eating other foods. On holidays like Thanksgiving, in all likelihood it’s the high amount of fats, sugar and carbs in the meal that are zapping your energy — not the turkey. Even so, the tryptophan in turkey does play an important role in human health, and eating turkey on Thanksgiving can benefit you in a few different ways.

Tryptophan is an amino acid that triggers the production of serotonin, a mood-elevating hormone. Research has found that not getting enough tryptophan in your diet can actually cause a serotonin deficiency. While serotonin does help the body produce more melatonin, as mentioned above, it primarily benefits the mind and body in other ways. If you’re prone to the holiday blues, eating turkey leftovers in the coming weeks could help you feel more like yourself. As a mood-boosting hormone, serotonin gives you that feel-good vibe that you experience when doing something enjoyable. Since it helps you feel better, it makes sense that serotonin can help alleviate the symptoms of depression and anxiety. In fact, many people now refer to serotonin as a natural antidepressant.

Other than depression and anxiety, serotonin also influences many other health conditions. For instance, a serotonin deficiency can cause short-term and long-term memory problems. Conversely, people who eat more foods rich in serotonin-fostering tryptophan experience greater memory recall. Tryptophan has also been found to be effective in helping children with ADHD, or attention deficit hyperactivity disorder, by boosting the level of serotonin in the brain. Children suffering from ADHD have been found to have a significantly lower level of tryptophan in the brain, exhibiting less than half the amount found in healthy children’s brains.

Since getting enough tryptophan results in higher serotonin levels, research has determined that it can be effective in helping relieve PMS symptoms in women. Serotonin works to stabilize the mood and reduce feelings of irritability. Women who experience more severe mood-related PMS symptoms can increase their serotonin production by taking a supplement that contains tryptophan.

Tryptophan: One Reason Vegans Shouldn’t Skip the Turkey

When it comes to serotonin deficiency, it may seem that simply eating more foods that provide the body with serotonin is the answer, especially for vegans or vegetarians. Since serotonin is commonly found in many plant-based foods, it’s easy to assume that eating these foods will help your body benefit from the increased levels of serotonin without forcing you to give up your lifestyle. Some examples of serotonin-rich natural foods include bananas, cherries, eggplant, grapes, potatoes and tomatoes.

While there are many more natural foods that provide serotonin, eating these foods actually won’t increase serotonin levels in your brain. This is because serotonin is unable to cross the blood-brain barrier once ingested, so it will never make it to the parts of the brain that need the hormone. The truth about tryptophan is that it’s vital for the production of serotonin, since it is able to cross the blood-brain barrier. Once there, it begins contributing to the production of serotonin. Therefore, to ensure adequate serotonin levels in the brain, it’s necessary to eat foods that are rich in tryptophan, such as most types of meat.

In addition to red meat, tryptophan can be found in seafood and poultry of all kinds. Other foods containing adequate amounts of tryptophan include:

cheese
chickpeas
eggs
nuts
aats
seeds
soy

In striving to eat tryptophan-rich foods, it can be tempting to adopt a high-protein diet, can defeat the purpose of altering your diet in the first place. As you eat more protein-rich foods, you’re introducing other types of amino acids into your blood stream, all of which compete for transportation to the brain. In this situation, you won’t necessarily experience a boost in serotonin levels even though you’re eating more tryptophan-rich foods. If you’re consuming more tryptophan and wondering why you haven’t experienced a change in your emotional state, you may be experiencing this problem.

To correct the problem, take a look at your diet and try to increase your intake of tryptophan-rich foods without adding more protein to your diet. The best foods for vegans and vegetarians to consume are spinach, asparagus, soybeans, peanuts, sesame seeds and pumpkin seeds. Along with Swiss, Parmesan and cottage cheeses, these foods are rich in tryptophan, so they can help increase the production of serotonin without forcing you to make undesired dietary choices. Supplements like Tryptochron provide both tryptophan and 5-HTP, which are both compounds used by the brain to produce more serotonin. Tryptochron also contains certain B vitamins which are vital for the process of converting tryptophan into serotonin.

In addition to sticking to a healthier diet, you may want to increase your level of physical activity and incorporate relaxation techniques into your daily routine. Stress and anxiety can inhibit the way tryptophan is processed in the body, so more exercise, yoga, meditation and other similar practices can help your body transform tryptophan into serotonin more efficiently.

Certain Lifestyle Factors Found to Increase Risk of Menopause Hot Flashes

Nov 22 by Ewcopywriting

Menopause is a natural occurrence in a woman’s life, and as such should not be considered an illness or adverse medical condition. Although it typically occurs when a woman reaches her 40s or 50s, it can occur earlier. The onset of menopause is marked by a woman’s last menstrual period; specifically, menopause commences with the cessation of the menstrual cycle for at least a 12-month period. While this is a natural occurrence, it does produce some adverse symptoms, which women may experience for years after they have had their last period. The severity and frequency of the symptoms will vary from woman to woman, so some may only experience them for a brief time. A new study finds that two lifestyle habits increase the chances of experiencing menopause hot flashes, offering a possible way to reduce the risk of certain menopausal symptoms.

What are Some Symptoms of Menopause?

Once a woman experiences menopause, she’s no longer fertile and cannot conceive a child. This is just one result of the lower levels of estrogen the body now produces. Since hormone levels are decreased during this period, other physical and emotional changes can also occur. These symptoms often include:

vaginal dryness
hot flashes
night sweats
irregular sleep patterns
urinary problems, including urinary tract infection
depression
mood swings
inhibited cognitive abilities, especially poor concentration and memory recall

As women enter this stage in their lives, they also have a greater risk of developing certain diseases. Lower estrogen levels raise the risks of cardiovascular disease, osteoporosis and breast cancer. In some cases, women can counteract these increased risks by altering their diets, increasing physical activity and making other natural changes.

Certain Lifestyle Habits Increase Risk of Menopause Hot Flashes

Two of the most troubling symptoms that women experience are menopause hot flashes and night sweats. According to some new research, these symptoms can be alleviated by making a few lifestyle modifications, but only if the changes are made earlier in life. The researchers found that hot flashes and night sweats were less common among women who had quit smoking and reduced their body fat by the age of 40.

It’s believed that the hypothalamus region of the brain is responsible for controlling body temperature. A misfiring in this part of the brain may be responsible for causing the hot flashes and night sweats that older women experience after menopause. These symptoms, which are called vasomotor symptoms, are experienced by more than 85 percent of menopausal women. New research that was conducted at Australia’s University of Queensland suggests vasomotor symptoms may be avoided with some lifestyle changes.

Dr. Hsin-Fang Chung led the project, which involved combing over eight previous studies that evaluated the health of 21,460 middle-aged women. The subjects in the study were all over 50 years of age and consisted of women from the U.S., U.K., Japan and Australia. The team compared obesity and smoking habits of the subjects against their risks of experiencing vasomotor symptoms. In making the comparisons, the researchers noted how the changes occurred in relation to the stage of menopause each subject was experiencing.

As the research project began, more than 60 percent of the subjects reported experiencing night sweats or hot flashes. The researchers also noted that more than half of the women in that group were overweight, with 21 percent of them registering as obese. Additionally, 17 percent were smokers. The study revealed that the women who were smokers and/or obese for most of their lives experienced vasomotor symptoms more frequently and more severely as they reached menopause.

Specifically, Dr. Chung reported that obesity raised the risks of experiencing more pronounced vasomotor symptoms by 60 percent. Smokers raised their risk of experiencing hot flashes and night sweats in menopause by 80 percent when compared to non-smoking women. When combined, smoking and obesity raises the risks of experiencing more severe hot flashes and night sweats by three times. This was found to be especially true for women who smoked more than 20 cigarettes daily, or those who had smoked for more than 30 years consistently.

The research found that these effects could be prevented by making early lifestyle changes. The women who quit smoking before the age of 40 faced the same risks of experiencing severe vasomotor symptoms as women who had never smoked. Similarly, dropping excess weight earlier in life will help women enjoy these same benefits when they do reach menopause.

How Can You Alleviate the Symptoms of Menopause Naturally?

Improve Your Diet

Your eating habits can greatly affect the severity of your menopausal symptoms. Spicy foods should be avoided as much as possible, while coffee, soda and alcohol should be eliminated. Staying away from caffeinated products in the late afternoons and evening hours can also improve sleep quality. Your doctor can provide you with a more thorough list of foods you should avoid and those you should add to your diet.

Take a Supplement

A daily supplement, such as Menochron, can also help alleviate certain menopause symptoms. The supplement’s isoflavones mimic the effects that natural estrogen has on the body, supporting healthy hormone balance and helping to make up for the lower levels of hormones. Additionally, other ingredients help the body metabolize sugar and fat more efficiently, protect bone health and fight free radicals. Research also shows that testosterone supplementation may help boost libido and improve sexual health during menopause.

Get More Exercise

The body needs a minimum of 30 minutes of exercise each day, but women facing menopause should be getting more physical activity. Workouts should combine cardio activities such as brisk walking, jogging or swimming with resistance training activities like lifting weights, push-ups and crunches, and should make up at least 60 minutes of each day.

Physical Therapy May Help

Finally, yoga, acupuncture and massage therapy may help to reduce some symptoms. While these treatments haven’t been shown to affect vasomotor symptoms, they may help alleviate other symptoms. They can help keep the body more limber, so workouts will be more effective, and they reduce stress and allow subjects to rest easier. If you have difficulty sleeping, one of these methods may improve your ability to sleep soundly.