Menopause marks the end of a woman’s cycles and fertility. Just like the onset of periods, menopause is also a landmark phase in a woman’s life. Menopause can begin during the late 40s or early 50s and can last for a few years.
And this phase, just like the first period, is not pleasant in any way. While some women may go through this period without much disturbance, others may have to go through a rough phase. This period could be characterized by hot flashes, insomnia, dryness, moodiness and more.
Menopausal women are likely to experience some disturbing symptoms. These include:
Lack of sleep
Changes in periods
This period is when women are more prone to diseases like diabetes, heart problems, osteoporosis and obesity.
While most women reach out to doctor for help, some turn to home remedies. In this article, we shall focus on the natural remedies for menopausal symptoms.
Here are 7 best natural remedies which can help you get relief from menopausal symptoms. Take a look.
1. Eat calcium and vitamin D foods
Hormonal changes during menopause can have some effect on your bones. It exposes you to a great risk of osteoporosis. To prevent this from happening, eat foods rich in calcium and vitamin D. These two nutrients are essential for bone health. Increasing vitamin D intake during menopause can lower the risk of fractures. Include more dairy products in your diet like milk, paneer, yogurt and cheese. You should also increase your intake of kale, collard, broccoli, spinach, tofu, beans, etc. These are all vitamin D rich foods.
- Aim for a healthy body weight
Weight gain during menopause is normal. It could be due to genetics, age, hormones or lifestyle. Women are more likely to gain belly fat during this time. This could increase the risk of heart diseases and diabetes. Weight gain during menopause can worsen its symptoms. Try to lose weight and aim for a healthy BMI.
- Eat more fruits and vegetables
A diet rich in fruits and vegetables is the best way to ensure that your body gets good nutrition. Fruits and veggies are a great way to stay healthy and lose weight at the same time. All-in-all, a diet rich in fruits and vegetables can keep your bones healthy, help you maintain a healthy BMI and keep heart diseases at bay.
- Avoid foods which trigger menopausal symptoms
Some foods can trigger menopausal symptoms. These symptoms could be night sweats, hot flashes, and mood swings. These foods include alcohol, caffeine and other spicy foods. The symptoms are worse when they are consumed at night. If you feel the same due to any other food, try giving it up for a while and see if the symptoms have reduced.
- Don’t skip meals
It is not just the foods you eat, being regular with meals also matters. Eating regular meals can keep menopausal symptoms in check. If you are not very regular with your meals, symptoms are likely to get worse. It can also hamper weight loss efforts, thereby making situations worse for you.
- Eat more protein
You are likely to lose lean muscle mass with age. To prevent this from happening, eat proteins regularly. According to a study, eating proteins throughout the day can decrease muscle loss due to age. This form of diet also induces weight loss because it keeps you full for longer and reduces your calorie intake. Over time, it helps you lose weight.
- Eat foods rich in phytoestrogens
When we say phytoestrogens, we refer to foods which mimic the effects of the female hormone, estrogen. This helps in balancing the hormones. These foods include tofu, tempeh, flaxseeds, sesame seeds and beans. Go for whole foods instead of supplements and processed sources of phytoestrogens. A study revealed that a diet rich in soy lowered the severity of night sweats and hot flashes among menopausal women or those who are entering menopause.
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.