Ewcopywriting

Melatonin and Pregnancy: How the “Sleep” Hormone Helps During Pregnancy, Labor and Beyond

Healthy pregnancies are essential to the survival of our species. However, due to a lack of willingness to experiment on pregnant women, there is very little research on exactly what it takes to sustain a healthy pregnancy. According to a growing body of knowledge, the pineal gland hormone melatonin, generally associated with sleep, may be essential to having a healthy pregnancy.

Melatonin and Pregnancy

Because pregnancy is so common — after all, it is how we all got here — we forget that it is a complex physiological process that relies on an intricate cascade of hormones and growth factors. According to some studies, melatonin appears to play an important role. Fetuses begin to make melatonin very late in the pregnancy, and even then will not make sufficient amounts until several months after birth. Instead, they rely on melatonin made by their mothers, which appears to cross the placental barrier easily.

Once in the bloodstream of a fetus, melatonin has a variety of important effects. Melatonin increases the viability of both the placenta and the fetus, appearing to work with other hormones to support good pregnancy health. The absence of melatonin, on the other hand, appears to have a negative effect on the neurological development and health of offspring.

Melatonin appears to be especially important in pregnancies that are higher risk. It has been found to be protective in pre-eclampsia, which is one of the most common causes of death in pregnancy among both mothers and babies. According to one study, it even has potential in treating pre-eclampsia.

Melatonin’s antioxidant effects also can protect a fetus from injury when they are exposed to chemicals, either in the environment or from the substance abuse of the mother. Melatonin can also help to prevent the bone damage seen in babies whose mothers used nicotine products while pregnant. It even can protect against some of the prenatal effects of alcohol, which can produce severe physical and cognitive disabilities.

Melatonin’s Role in Labor

The most important hormone in labor and childbirth is oxytocin. This hormone, which is responsible for the feeling of love and other “warm fuzzy” emotions, causes the uterine contractions that compel a fetus into the world. Melatonin appears to have a synergistic effect on oxytocin, encouraging its release and also enhancing its effects.

The effects of melatonin on placental insufficiency also likely has a positive effect on labor and delivery. Placental complications in delivery are rare but remain feared by obstetricians and mothers alike. The placenta is necessary to keep the baby alive but can cause serious hemorrhage during the birth process if it detaches too early or too late. Melatonin’s role in stabilizing the placenta may be crucial in helping mothers through the difficult and painful process of birth. Once the baby is born and the placenta delivered, melatonin continues to play an important role.

Infancy and Beyond

The entire goal of a pregnancy is to give birth to a healthy baby and, ultimately, healthy child. Any hormone that supports a healthy pregnancy and birth will contribute to healthier babies. Melatonin is no exception. It has neuroprotective effects that may protect against autism. According to one study, it can even be protective against high blood pressure much further on in the child’s life.

Many of the studies looking at the long term effects of melatonin were performed on mice, rats and other animals due to the understandable restrictions on experimenting on human infants and fetuses. However, melatonin appears to act in the same manner in all mammals, suggesting that it may have similar effects on human babies. Because melatonin has relatively few side effects, supplementation may be a safe way to give a pregnancy the best possible chance.

Developmental Changes in Circadian Rhythm

A fetus’s circadian rhythm appears to be extremely important to their health and well-being. This does not change as they grow older. Newborns do not make sufficient melatonin on their own but instead get it from their mothers in breast milk, allowing their circadian rhythm to begin mirroring that of their caregivers. As children grow older, having a stable circadian rhythm has been linked to better health, better cognitive function and overall better lifelong health.

Although melatonin supplements can be helpful, the best approach to optimizing melatonin levels is to strive to maintain a healthy circadian rhythm. Most people make enough of this hormone to support good sleep habits and good health when they practice good sleep hygiene and get plenty of sleep.

Melatonin is not just for sleep, although this remains its best-known and likely most important role in human health. This hormone is made by our bodies for a variety of purposes, from cell repair to antioxidant activities. Although we associate it most with the circadian rhythm, it is an important part of life from conception through old age.

Resveratrol in Red Wine Protects Gut Health

Sep 10 by Ewcopywriting

Researchers have long known that maintaining a varied and diverse gut microbiome is essential to good health in a variety of ways. However, the issue that we face daily is exactly how to encourage the diversity of the vast array of bacteria that exists in the gut. A recent study provides one possible answer to that problem: New research suggests that red wine protects gut health when consumed in moderation. This discovery just adds to the long list of health benefits that drinking a little red wine from time to time can provide in terms of heart health, diabetes and other health concerns.

Red Wine Protects Gut Health, New Study Finds

The recent observational study, which was initiated at London’s King’s College, examined how gut health was altered by red wine consumption. The gut health of subjects who consumed red wine was compared to the gut health of subjects who consumed other types of alcohol. The subjects consisted of 916 female twins, who were divided into multiple groups. One group were asked to drink red wine, while the other groupings were given beer, hard cider and white wine. Additionally, other factors, such as age, weight and diet were accounted for in order to produce the highest level of accuracy.

The results confirmed that red wine protects gut health by encouraging a more diverse community of bacteria in the gut microbiome. The wider selection of bacteria in the gut helped the red wine drinkers experience a lower risk of developing obesity and helped them reduce their cholesterol levels. These findings were confirmed by comparing the records for subjects in the U.S., Netherlands and the U.K.

The researchers explain that these findings can account for the heart health benefits that red wine provides. By increasing the diversity of bacteria in the gut, overall health is boosted in a number of ways. In addition to helping the heart function more efficiently, a diverse gut microbiome helps keep the gastrointestinal system functioning and boosts the body’s immunity.

Where do these helpful bacteria come from? According to Tim Spector, who participated in the research, polyphenols like resveratrol which are found in the skin of the red grapes deserve the credit. While there is a high concentration of polyphenols in grape skins, certain types of polyphenols, such as phenolic acid and flavonoids, can be found in other foods as well. Eating a diverse selection of fruits and vegetables can give you a bountiful serving of these beneficial compounds. Alternatively, there are dietary supplements that provide polyphenols like resveratrol, which can provide you with a healthy daily dose as well.

If you are going to stick with red wine, the researchers cautioned to drink in moderation. The study found that drinking red wine rarely, just one glass every two weeks, provided the benefits they observed in their subjects. Mr. Spector added that red wine should be the drink of choice whenever a social occasion arises. Since you may be drinking an alcoholic beverage anyway, the researcher concluded that it’s best to choose the drink that can actually benefit your health.

Compounds Found in Red Wine Have Positive Effects on Obesity, Diabetes and Cardiovascular Health

Previous research has found that polyphenols have a positive effect on the risks of developing cardiovascular disease. Specifically, the flavonoids found in certain foods, such as red wine, have a significant impact on heart health. The risks of developing cardiovascular disease are reduced by as much as 47 percent when regularly consuming foods rich in this type of polyphenol. The benefits on heart health were observed when comparing subjects with other study participants who did not regularly consume flavonoid-rich foods.

While more research is needed to determine just how polyphenols benefit the body, scientists suspect these compounds act like antioxidants and produce anti-inflammatory effects in the body. The compounds may help keep lipid and glucose levels in check, according to some research. In this way, polyphenols may help control blood pressure and reduce the likelihood of developing atherosclerosis in some individuals.

In other studies, it was found that polyphenols could positively impact the symptoms of type 2 diabetes. By increasing your intake of polyphenols, you may be able to prevent the onset of these symptoms, or even to control the severity of the symptoms. The symptoms most commonly affected by the intake of polyphenols include:

retinopathy
neuropathy
sexual dysfunction

While maintaining healthy blood sugar levels is still essential, adding more foods rich in polyphenols can also be beneficial. Although red wine is a better source of these beneficial compounds, but polyphenols can also be found in black tea, white tea and green tea. Other sources include bee pollen, hazelnut, chestnut, honey, dark chocolate and olive oil.

There are also many polyphenol-rich fruits and vegetables which can be added to your diet. Essentially, a polyphenol is a compound that gives plants their more colorful pigmentation. For this reason, choosing deeply colored fruits and vegetables will give you a higher concentration of polyphenols. In particular, red or purple foods are the best choices. Select red apples, red grapes or a variety of berries. These foods can make great snacks, or you can add them to your daily meals. Since red wine should be consumed only in moderation, adding a supplement and creating a more diverse diet plan can help you maximize the level of polyphenols you feed your body.

7 Tips for Navigating Burnout Syndrome and Chronic Workplace Stress

Sep 04 by Ewcopywriting

Burnout is a growing health issue of our time, occurring when people encounter chronic workplace stress that they cannot handle in healthy ways. In an age when there is more pressure to succeed than ever before, burnout is becoming increasingly common in all fields. Although a growing amount of attention is being paid to this occupational hazard, many people are still suffering from the exhaustion, loss of meaning and physical symptoms that can result from burnout. Although the burnout phenomenon is growing, there are ways to prevent it. The following tips on navigating burnout syndrome can help you to cope with chronic stress in your profession before you develop burnout syndrome.

1. Know the signs of burnout syndrome.

The World Health Organization defines burnout as “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy.” People who are beginning to develop this issue may notice some of the following symptoms:

physical and mental fatigue
feeling cynical or negative about your job on a regular basis
consistently lower workplace performance
feeling that your role does not make a difference
having trouble sleeping at night
increased anxiety both at work and at home
problems with concentration and memory
feeling angry or irritable with coworkers, supervisors, and clients

Identifying the first symptoms of burnout is key to navigating burnout syndrome effectively.

2. Get more sleep.

Although it is tempting to take time away from sleep to accomplish more, this can backfire when it becomes a regular habit. People who do not get enough sleep tend to have memory issues, increased negative emotions and other signs of burnout. Getting sleep allows your brain to rest and reset. You will feel better about your career and your existence in general when you have gotten enough sleep.

3. Make time for exercise.

In addition to its health benefits, exercise is important for mental health. It relieves stress and allows a healthy outlet for emotions. At the same time, it causes your body to release increased amounts of hormones associated with happiness and feelings of well-being.

Although it can be difficult for a person dealing with workplace stress to make time for exercise, getting more joyful movement is essential in preventing burnout. Studies have shown that cardiovascular exercise can reduce burnout in as little as four weeks.

4. Boost serotonin levels.

Serotonin is one of the most important hormones in human mental health. This biochemical prevents depression and anxiety while increasing our happiness. Chronic stress quickly depletes serotonin, which may be why it is associated with increased unhappiness.

Taking serotonin is ineffective because this hormone does not pass the blood-brain barrier so does not help increase serotonin in the brain itself. However, you can instead take its precursors 5-HTP and L-tryptophan, which allows your body to produce more of its own serotonin. Experts recommend using a combination of fast-release 5-HTP and timed-release L-tryptophan to raise your levels in a safe and natural way.

5. Practice mindfulness.

Mindfulness, or the practice of being more in touch with yourself in each moment, has been found to increase our feelings of well-being and help us to deal with stress more effectively. There are several ways to be more mindful in your daily life. Mindfulness meditation is growing in popularity, but you can also be more mindful using yoga and breathing exercises.

6. Increase self-care.

Although you may not be able to put an end to the stressors of your job, taking better care of yourself can help you to deal with stress more effectively. Taking care of yourself reduces levels of cortisol, a stress hormone that can have serious mental and physical effects when released in large amounts over an extended period of time.

Your own self-care plan will depend on what unique activities make you happiest. For some people, a morning with friends is a great way of caring for themselves. For others, a quiet bath or a walk in a natural area is more appropriate. All workers should be on the lookout for ways to increase your inner bliss and decrease the effects of a stressful workplace.

7. Talk about your feelings.

Many people who are experiencing feelings of burnout blame themselves. They assume that they are to blame, that they simply have a bad attitude or are too weak for their jobs. However, this is not the truth. Burnout is not a personal failing but rather an occupational hazard affecting millions of people at any given time.

Talking to others in your field can have several effects in regard to navigating burnout syndrome. First, it will allow you to feel less alone with your struggles. Second, you may be able to brainstorm ways to change your position or your workplace to be less stressful. Whether you choose a friend, a sympathetic supervisor, or a mental health professional as your sounding board, reach out for the help you need.

The Best Natural Nutrients for Menopause

Aug 23 by Ewcopywriting

Menopause is a normal biological process that all women go through at some point in their adult lives. Typically beginning in a woman’s 40s and 50s and lasting anywhere from seven to 14 years, menopause marks the end of the reproductive period, which means that a child can no longer be conceived. As such, the body goes through a number of changes that can make this time of life uncomfortable or even painful, depending on the severity of the biological changes and symptoms. Fortunately, there are a number of natural nutrients for menopause symptoms. Learning more about these nutrients can help you better manage your symptoms and find relief.

What is Menopause?

Menopause is officially diagnosed when a woman has gone a full 12 months without menstruating. During this time, the body will also reduce or stop the production of certain hormones, including estrogen. These hormonal changes can cause a variety of symptoms to develop. Common symptoms of menopause include:

sleep difficulties
mood changes
fatigue
depression
easily irritated
rise in heart rate
headaches
aches and pains in the joints and muscles
vaginal dryness
decreased sex drive
hot flashes
uncontrolled bladder function

While there is no way to stop or prevent menopause, there are things you can do to help minimize its impact on your daily life. If your symptoms are especially severe, your doctor may recommend hormone replacement therapy and other treatments that will address each symptom individually. For instance, he may prescribe an anti-depressant to help control mood swings and other medications to reduce bone loss. Alternatively, mild symptoms can be alleviated or reduced by taking a high-quality dietary supplement.

Receiving Nutrients for Menopause Through Supplementation

There are a variety of vitamins and nutrients for menopause that can help women better manage uncomfortable symptoms. While these are natural nutrients, it can be difficult to get enough of them through dietary changes alone. Additionally, it can become problematic to try and take a supplement for each individual nutrient. This is why high-quality supplements that combine many helpful ingredients can be a preferred alternative.

High-quality supplements like Menochron are engineered to deliver some of the most effective nutrients necessary for soothing some of the symptoms caused by menopause. Below are listed some of the most effective nutrients in Menochron, along with insight as to how each nutrient can help you if you’re going through menopause.

Calcium

Bone loss is a significant side effect of menopause, which is why older women face a greater risk of developing osteoporosis. Calcium is necessary for strong, healthy bones, but unfortunately, most people don’t get enough calcium in their diets. For women in menopause, it’s necessary to get between 1,000 and 1,500 mg of calcium each day from their diet and supplementation.

Soy Isoflavones

Reviewing 19 previous studies, researchers were able to determine that taking a soy isoflavone supplement helped post-menopausal women reduce the frequency and severity of hot flashes. The necessary ingredient in the supplement is genistein, which is a common isoflavone found in soy. The research found that regular consumption of soy isoflavones can help reduce hot flashes by up to 11 percet.

Dong Quai

There are phytoestrogens in dong quai that can help make up for the reduced estrogen production that occurs during menopause. It’s important to take a supplement that offers dong quai in moderate doses, however. Taking too much of this nutrient can affect the functioning of the endocrine system, which is responsible for regulating hormone production.

Damiana Leaf

Commonly found throughout North and Central America, the leaves of damiana are heavy in helpful nutrients and vitamins. For this reason, many Mexican cultures have used the leaf to treat a vast variety of medical conditions. For women in menopause, damiana leaf can help restore the sex drive, help regulate the central nervous system and alleviate other symptoms of menopause.

Wild Yam

Also called Dioscorea villosa, wild yam can be taken orally or in a progesterone cream. There are only a few studies on its effectiveness on treating the symptoms of menopause, but the results suggest that it can be beneficial in helping to alleviate certain symptoms. In particular, women in the studies reported experiencing less tension, anxiety and nervousness. Additionally, they reported that muscle and joint pain was alleviated and that they slept better with fewer instances of insomnia.

Red Clover

Several studies have found that red clover is another essential nutrient in controlling the symptoms of menopause. For instance, women in one study were found to have less bone loss as a result of taking red clover supplements. Other menopausal symptoms were reduced in a different study. That study also found that the red clover supplements helped keep the women’s triglyceride levels within healthy ranges. In a study conducted on animals, it was found that red clover supplements increased collagen production, helping to keep the skin looking youthful and healthy. The researchers in that study believed the improved collagen production might also alleviate vaginal dryness.

The benefits listed here are just a few of the ways a high-quality supplement can help manage the symptoms of menopause. While you should consult your doctor about treating your menopausal symptoms, taking a supplement can be used in conjunction with other methods of treatment to restore a healthier quality of life.

Vitamin A and Skin Cancer: Can Getting Enough Reduce Your Risk?

Aug 16 by Ewcopywriting

Vitamin A is an important nutrient that helps our bodies grow and develop. Even in adulthood, it provides far-reaching benefits, helping to keep our reproductive systems, eyes and skin healthy. Getting sufficient amounts of vitamin A helps skin retain its smooth, youthful appearance, but until recently, it wasn’t known to provide any additional benefits to skin health. New studies suggest an increased intake of vitamin A can help fight off various types of skin cancer.

New Research Finds Link Between Vitamin A and Skin Cancer

Recently, the results from a joint international study may have uncovered more ways that vitamin A helps the skin. The study examined how vitamin A intake affected the development of a common form of skin cancer, known as cutaneous squamous cell carcinoma. This study, led by Dr. Jongwoo Kim, aimed to establish whether an increased intake of vitamin A and carotenoids would lower someone’s chances of developing cutaneous squamous cell carcinoma.

In attempting to find a link between vitamin A and skin cancer, the researchers evaluated health data from 75,170 women and 48,400 men. The average age of the women was 50.4 and the average age for the men was 54.3. The study involved follow-up research spanning a period of 26 years. Within those 26 years, the researchers found that there were 3,978 cases of skin cancer among the men and women, collectively.

The participants in the study filled out a survey every four years throughout the 26-year interval. Among other factors, they were asked to report on their vitamin A intake. Once this was compared to the incidences of skin cancer, it was found that a higher amount of vitamin A appeared to reduce the risks of developing cutaneous squamous cell carcinoma. The researchers also noted that the vitamin A intake reported in the study came mostly from food sources.

How to Tell If You Have a Vitamin A Deficiency

A vitamin A deficiency can result in serious consequences for both adults and children. Up to 500,000 instances of child blindness are attributed to vitamin A deficiencies each year. Vitamin A deficiency is also blamed for night blindness and maternal deaths in pregnant women. Additionally, the immune system is compromised when vitamin A is deficient, raising the risk of death from conditions like diarrhea, malaria and measles.

Some common signs of a vitamin A deficiency include:

dry skin and/or dry eyes
night blindness
infertility or problems conceiving a child
stunted growth in children
respiratory tract infections
slow wound healing

Men should consume up to 900 micrograms of vitamin A per day, while women should get at least 700 micrograms. Even though getting enough vitamin A is important, getting too much can be just as dangerous to your health. Taking very high amounts of vitamin A can lead to hypervitaminosis A, which is also known as vitamin A toxicity. Usually, hypervitaminosis A is caused by “megavitamin therapy,” which involves mega-dosing on vitamin A to prevent or treat certain diseases, or long-term use of acne treatments that contain large amounts of vitamin A.

Symptoms of hypervitaminosis A include:

vision changes
bone swelling
dry or rough skin
mouth sores
mental confusion

If you’re concerned about your vitamin A intake, you should consult your doctor.

Natural Ways to Boost Vitamin A Intake

You may not be getting enough vitamin A. In that case, taking a daily supplement can help you get the vitamin A your body needs for good health. A high-quality dietary supplement can help you boost your intake without overdoing it. This can be especially beneficial on days that you don’t consume many vitamin A-rich foods, such as those listed below.

Salmon

This fish provides a vast array of health benefits, including providing 25 percent of the recommended intake of vitamin A. Additionally, it’s a good source of vitamin B12, selenium, potassium and omega-3 fatty acids.

Carrots

Either cooked or raw, carrots provide a good portion of your vitamin A needs. They also provide the body with iron, copper, vitamin C and vitamin K. Carrots are also an excellent source of fiber.

Goat Cheese

Because it’s low in sodium, goat cheese is often a preferred source of vitamin A. It will also provide you with vitamin D and calcium, which are essential to strong and healthy skin and bones.

Pumpkin

Pumpkin can be eaten in a variety of different ways, including pumpkin pie, and still provide your body with a diverse selection of nutrients. In addition to being a good source of vitamin A, pumpkin also has potassium, vitamin C and vitamin E. It has also been found to help lower the risks of developing type 2 diabetes.

Hard-Boiled Eggs

Eating hard-boiled eggs is easy, because they can be added to a number of different dishes. In addition to possessing a high vitamin A content, some research suggests eggs can also lower the risks of developing cataracts. They may also help improve cognitive functioning.

As more research explores the link between vitamin A intake and skin cancer, it seems clear that this vitamin is essential to skin health. Since skin cancer is a growing problem, finding more effective ways of preventing and treating it is essential. Ensuring you get enough vitamin A every day may be one way to protect against the development of skin cancer. Vitamin A can benefit your health in other ways as well, helping you to live a longer and higher-quality life.

Testosterone for Menopause May Offer Unexpected Benefits in the Bedroom

Aug 14 by Ewcopywriting

Menopause is a period of time in a woman’s life that is characterized by a lack of menstruation for 12 consecutive months. Menopause most commonly occurs sometime in women’s 40s or 50s. While being free from the inconveniences of having a monthly period may seem like a blessing, menopause can actually produce some uncomfortable, and sometimes even painful, symptoms. During menopause, it’s also not uncommon to experience a drop in libido or sexual desire. New research suggests testosterone for menopause may help increase women’s sexual health while also boosting libido. This latest study brings hope for women who want to live full, satisfying lives into their 50s and beyond.

Symptoms of Menopause

Menopause is most commonly associated with symptoms like hot flashes, mood swings and night sweats, so it may be surprising to learn that menopause also raises the risk of bone loss and of developing osteoporosis. Since the lower estrogen levels in the body that accompany menopause affect calcium levels in the bones, the bones become more brittle and lose volume. As a result, bone fractures become more likely in menopause and women’s bones, especially in the hip and spine, are more prone to breaks. A condition of weakened bones can persist for several years after the woman has experienced her last menstrual period.

Other common symptoms of menopause include:

hot flashes
vaginal dryness
chills
insomnia
night sweats
mood swings
slowed metabolism, which can result in unexpected weight gain
thinning hair or hair loss
dry skin
decreased breast volume

Menopause affects each person differently, and even women in the same family may have completely different experiences. The frequency and severity of symptoms will also differ, so effective methods of treating symptoms will also vary. Once you reach menopause, regularly consulting your doctor can help you better manage the condition.

Taking Testosterone for Menopause Boosts Libido and Helps Improve Sexual Health

While we primarily think of testosterone as a male hormone, it is also found in women. Along with estrogen, testosterone is one of the six hormones produced by the female reproductive system, and whose levels fall after menopause. Low testosterone levels can affect many aspects of life, including libido. This fact has led researchers to conduct a 12-week study that looked at the effects testosterone treatments would have on post-menopausal women.

Spread across 36 trials, the researchers studied reports on 8,480 subjects. The participants in the study were followed via patient records spanning a time period from 1990 through 2018. Some of the participants were given testosterone treatments, while another group received other hormone treatments such as estrogen. In a third group, subjects received placebos. By the end of the study, the researchers found that overall sexual health was improved in the majority of women who were receiving regular testosterone treatments.

Sexual health was just one aspect of overall health that was examined for changes in this study. The researchers also examined cognitive, cardiovascular, musculoskeletal and emotional health. Breast health, cholesterol and hair growth were also evaluated during the study.

The participants in the study who received the testosterone treatments reported having a greater number of satisfying sexual encounters. Additionally, they noted that their sexual interest, or libido, had also returned to more normal levels. They also said they experienced more orgasms. The feeling of awkwardness that may accompany sexual encounters was also affected by testosterone treatments. The subjects said they had an improved self-image of themselves, which gave them more confidence in the bedroom. Sexually related concerns that previously caused them to feel stressed about sex had also been resolved or diminished.

Susan Davis, who headed up the study and works out of Melbourne, Australia’s Monash University, said that using testosterone for menopause is about more than increasing the number of satisfying sexual encounters. She says it can create a greater sense of well-being that helps post-menopausal women have healthier sexual encounters. The lead researcher adds that more research is needed to confirm these findings. Although this study didn’t show an effect on bone density, cardiovascular health or other factors, Ms. Davis hopes continued research will show that testosterone benefits those aspects of health as well.

Natural Ways to Alleviate Symptoms of Menopause

While testosterone treatments may be used to help restore sexual health in post-menopausal women, there are more natural treatments that can alleviate the symptoms of menopause. Following are just a few options that you may want to try.

Eat the Right Foods

In general, studies have shown that a plant-based diet leads to better health, but certain veggies may specifically help promote healthier estrogen production. These foods include broccoli, kale, cabbage and other cruciferous foods. Some research suggests that high-fiber foods can also increase estrogen production.

Take a Daily Supplement

There are many vitamins and minerals that can affect the different symptoms of menopause. For instance, ginseng can affect sexual arousal, red clover may boost bone health or St. John’s Wort can be used to improve sleep and mood. Rather than trying to add a variety of supplements to your daily routine, try to find one high-quality supplement that includes a diverse range of vitamins and minerals. For instance, the natural supplement Menochron is specially engineered to help post-menopausal women alleviate certain symptoms of menopause.

Get More Exercise

Moderate- to high-intensity physical activity can help alleviate a number of symptoms of menopause. Specifically, getting a minimum of 30 minutes of exercise each day can help you sleep better, diminish anxiety and depression and improve bone density. Regular exercise will also help you control your weight, ensuring you’ll build more lean muscle mass.

Take Time to Relax

Alleviating stress is important for everyone, but it’s especially vital to the health of post-menopausal women. If you don’t find healthy ways to alleviate stress, you’ll be more prone to unhealthy eating habits, sleep disorders and drug or alcohol abuse. Look for activities you enjoy and those that you find relaxing. Try reading a book, taking a warm bath, meditating or practicing yoga.

If you’re concerned that you may be entering menopause, you should consult your doctor. Your doctor may recommend other treatments and lifestyle changes that will help alleviate your symptoms. In adopting healthier habits, you may find that the symptoms of menopause are more easily managed.