8 Ways To Prevent Osteoporosis And Heart Disease During Menopause

Osteoporosis causes bones to lose mass and density. As the bones become porous and brittle, the chance of fracture is greatly increased. Often there are no symptoms and a person only discovers that they have osteoporosis when they suffer a fracture.

Heart disease includes a number of conditions affecting the structures or function of the heart. They includes coronary artery disease (including heart attack), abnormal heart rhythms or arrythmias, heart failure, heart valve disease, congenital heart disease, heart muscle disease (cardiomyopathy), pericardial disease, aorta disease and Marfan syndrome, vascular disease (blood vessel disease).

Cardiovascular disease is the leading cause of death in the U.S. thus, it is essential to learn how prevent heart disease.

During menopause, many women are easily getting osteoporosis. Indeed, it would also be easy for them to get heart disease.

How is that?

Women, during menopause, might be lack of estrogen. This causes bones to lose calcium and become weaker, putting them at risk for severe bone loss or osteoporosis. A lack of estrogen also increases risk of heart disease.

However, there are steps you can do to prevent osteoporosis and heart disease, such as:

1. Get enough calcium to keep your bones strong. Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,500 mg per day. You also can talk with your physician about taking medicine to help preserve bone and slow down bone loss. Get at least 30 minutes of physical activity on most days of the week. Try weight-bearing exercises, like walking, running, or dancing.

2. Eat healthy by including plenty of whole grain products, vegetables, and fruits in your diet. Choose a diet low in total fat, saturated fat, and cholesterol.

3. Maintain a healthy weight. Ask your health care provider what a healthy weight is for you.

4. Control your blood pressure. Ask your health care provider what a healthy number is for you and how often you need it checked.

5. If you have diabetes, control and monitor your blood sugar levels.

6. Lower your cholesterol to the right level. Ask your health care provider what a healthy level is for you.

7. If you smoke, try to quit. Ask your health care provider for help or visit this special section of the NWHIC web site: www.4woman.gov/QuitSmoking

8. If you drink alcohol, limit it to no more than one drink per day.

So, if you think that your menopause has begun, it is important for you to pay attention to the eight essential ways to prevent osteoporosis and heart disease.

Riana Lance has a deep concern on health. Get her inspirational guides on How to Cure Insomnia at http://healthifica.com/guides/menopause-stress/ Also, grasp her other motivational health tips at http://www.healthifica.com, a worth-to-visit daily updated blog.

Menopause And Depression

Many women experience bouts of depression as they approach menopause. As a matter of fact, midlife can be considered a period of increased risk for depression in women, the majority taking place in the years during the transition through the menopausal years. This period of time is associated with gradual declines in estrogen levels, which may be linked with the onset of depression.

It can be confusing when trying to determine if you?re suffering from depression, simply going through menopause or experiencing both. This is because many symptoms of menopause and depression are very similar, such as interrupted sleep patterns, fatigue, hot flashes, mood swings, anxiety and difficulty concentrating. It?s important, however, to talk with your doctor if you think you may be suffering from depression; don?t play guessing games with your health because if left untreated, depression can lead to additional episodes, which have the potential to be more severe. Untreated depression can also result in physical complications, such as heart attack and the loss of bone density.

If your doctor thinks that your depression is as a result of declining hormone levels as you?re approaching or experiencing menopause, there?s a possibility he will suggest hormone replacement therapy, which includes estrogen. It?s important to discuss both the benefits and risks of hormone replacement therapy, including potential benefits to your overall mood. Recent studies have shown that the risks of hormone therapy include heart attack, stroke and breast cancer, and some professionals believe that these risks may outweigh the benefits women can receive from this course of treatment. That being said, estrogen therapy remains the most effective treatment for many menopausal symptoms.

Short term therapy (12-20 weeks) has also proven to combat depression in women experiencing menopause. Especially effective are Cognitive Behavioral Therapy, which focuses on negative thoughts and behaviors that tend to worsen depressed mood and teaches better ways of thinking and behaving, and Interpersonal Therapy, which helps individuals to communicate more effectively with others to help eliminate stressors.

Fortunately, the benefits of exercise in depression are well documented. Exercise helps with the treatment of depression by releasing the body?s mood-elevating compounds, reducing the depression hormone cortisol, providing a feeling of accomplishment and enhancing self esteem. I personally exercise approximately an hour most days of the week, but even exercising as little as ten minutes per day has been found to have beneficial effects for many women experiencing menopausal depression.

You may also want to consider a prescription medication to help you cope with the symptoms you?re experiencing. Discuss this possibility with your doctor because there are several effective and well-tolerated antidepressant medications now available. These medications have been proven to be an essential part of treatment for women who are moderately to severely depressed.

It?s also important to simply take care of yourself by eating a well balanced diet, decreasing your intake of refined sugar, caffeine, alcohol and chocolate. Are you getting enough sleep? Sleep deficiencies can make depression worse, so if you must, develop relaxing bedtime rituals, such as taking a hot bath or reading a good book.

Finally, just give yourself a break. Not only are you experiencing symptoms of menopause, but midlife also brings about life events that can be stressful, adding to the risk of depression, irritability and moodiness. Perhaps your children are leaving home, you?re caring for an elderly parent or have recently experienced the loss of a loved one. All of these events will undoubtedly add stress to an already busy life. Take time for yourself, eat a healthy diet, exercise and know that you?re a strong and capable woman and you will get through this.

Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist mature women as they approach and experience menopause. Susan started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally. This led to her discovery that menopause can be a very manageable, and even wonderful time in a woman's life.

Menopause Weight Gain - You Can Lose It

It's probably safe to assume that the reason you found this article is because you've gradually, but progressively gained some unwanted weight, especially around your mid-section. This is somewhat surprising since you've not necessarily changed your lifestyle or eating habits. As a matter of fact, there's a good chance you've even cut your caloric intake, but still the weight remains. Could this weight gain be associated with menopause? If you're a woman in your thirties of forties, the answer is "yes - most definitely." Weight gain, as you approach menopause, is quite common and often one of the first symptoms of menopause that women notice. This is true even if you're still experiencing regular periods.

You see, as you approach menopause your body's hormone levels are declining, thus causing many changes to occur. As your estrogen levels decline, your body will naturally look for other places from where to get the needed estrogen. Unfortunately, fat cells are capable of producing estrogen, which results in your body working harder to convert calories to fat.

In addition to the declining levels of estrogen, your body's testosterone levels are also declining. As you may know, testosterone is the hormone that converts your calories to lean muscle mass. Obviously, with lower testosterone levels you're now losing muscle mass. Since muscle burns far more calories than does fat, your body is no longer capable of burning calories the way it used to.

As you can see, your declining hormone levels are the main culprit behind all of the weight gain you're now noticing. Don't think for one minute that you need to accept or welcome this unwanted enemy because you can easily lose this menopausal weight gain. I recently published some inspirational quotes on my website to assist women in their everyday lives. One of my favorites comes to mind when I think about what makes so many women complacent when they're faced with symptoms of menopause and weight gain. Jim Rohn once said "Discipline is the bridge between goals and accomplishment." If your goal is to lose the weight you've gained, the only thing that can possibly stop you from accomplishing this goal is a lack of discipline.

If you're willing to put your discipline into high gear you will undoubtedly lose the weight you've gained due to declining hormone levels associated with menopause. It's important that you understand what's taking place inside your body so that you're well aware that simply cutting calories will not significantly reduce or eliminate the weight around your mid-section. You must build muscle to turn your body into a calorie-burning machine. You needn't be extreme, but an exercise routine that includes weight training at least three days a week will give you results that will astonish you.

Remember, "Discipline is the bridge between goals and accomplishment." Don't be complacent. You're headed in the right direction because you researched the Internet seeking information regarding weight gain during menopause. Consider this the first step in your walk across the bridge to accomplishment.

Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist mature women as they approach and experience menopause. She is a grandmother, who started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally.

Male Menopause

Male menopause is the result of decreased levels of the male hormone, testosterone. Most commonly, reduced testosterone is reported by those suffering from underlying medical conditions such as diabetes, obesity or high blood pressure. These diseases are common in men over the age of 45.

While some reduction in testosterone levels occurs normally as men age, there are several conditions in which there may be a more rapid decrease. Testosterone production can be interrupted at any age through damage to the testes. The testes make testosterone, and they may be damaged due to an injury, surgery, radiation, infection, or chemotherapy. Testosterone production is mediated by parts of the brain called the hypothalamus and pituitary gland. So if either or both are damaged or not working properly at any age, they do not send the signals required for normal testosterone production to the testes, resulting in reduced testosterone levels.

When testosterone levels drop, men may experience symptoms similar to what women experience when going through menopause. These symptoms include reduced libido, erectile dysfunction, depression, fatigue, and muscle weakness. Testosterone deficiency has also been linked to osteoporosis in men.

Significant testosterone deficiency can be treated with hormone replacement therapy. However, most men experience a very gradual reduction in testosterone levels as they get older, and do not require any treatment. Also, hormone replacement therapy carries an increased risk of prostate cancer, and should be carefully considered. If a decision is made to undergo hormone therapy, the treatment can be administered through injections, oral medications, implants and patches. To treat symptoms such as depression, doctors may prescribe anti-depressants. Because obesity is a major factor implicated in testosterone deficiency, a doctor may also recommend certain lifestyle changes such as a healthy diet and regular exercise.



Early Menopause provides detailed information on menopause, early menopause, male menopause, menopause and osteoporosis and more. Early Menopause is affiliated with Endometriorsis And Infertility

Know Menopause?..Is this it?

As women move toward their forties and begin to experience many changes in their bodies they begin to question why. Menopause or perimenopause is often one of the last thoughts. The myriad of symptoms associated with perimenopause can be confusing and overwhelming. To add to the confusion and overwhelm each woman?s transition through perimenopause and menopause is different. The symptoms experienced and their severity vary drastically. The information available often varies widely from viewing menopause as a disease to the view of ?it?s all in your head?. It?s no small wonder women are confused.

Clinically speaking menopause is defined as the cessation of menstruation for 1 year or more. Perimenopause, also referred to as climacteric, is the period of time prior to cessation of menstruation when the bulk of symptoms occur. This transition commonly begins between the ages of forty and fifty five and last for two to seven years. It is not unheard of too begin later or earlier. Menopause is not a disease. It is a natural transition process for women similar to adolescence, only this time moving out of the child bearing years. There is a wide variety of symptoms associated with menopause. Here are the most common twenty.

1. Change in Menstrual Cycle ? frequency, duration, flow
2. Hot Flashes/Night Sweats
3. Insomnia
4. Weight Gain
5. Headaches
6. Mood Swings
7. Irritability
8. Depression
9. Infertility
10. Change in Body Odor
11. Decreased Sex Drive
12. Fatigue
13. Forgetfulness/Brain Fog
14. Hair Loss/Thinning Hair
15. Frequent Urination/Stress Incontinence(leaks)
16. Dizziness/Light Headed
17. Increased Anxiety
18. Increased Facial Hair
19. Vaginal Dryness
20. Increased Bloating and/or Gas

It is important to note that these symptoms may be from other causes so it?s always advisable to check with your health care provider.

What exactly is responsible for all these symptoms? A woman?s body is undergoing hormonal changes. Usually the first change is a gradual decline in progesterone. During this time estrogen levels generally remain stable. Estrogen and progesterone play a check and balance act in a women?s body, so when they are out of balance symptoms occur. As perimenopause progresses progesterone continues to decline and estrogen levels begin to fluctuate greatly, again triggering symptoms. At the same time the hormones associated with ovulation and follicle growth, follicle stimulating hormone (FSH) and luteinizing hormone (LH), are increasing resulting in changes in ovulation. The medical tests for menopause traditionally measure FSH and LH levels and increased level is considered a positive result. The problem with this method is that it doesn?t measure estrogen, progesterone, or testosterone levels which can not only confirm menopause but assist in a treatment plan. There are two other testing methods that are thought to be reliable. Salivary hormone testing measure free hormones in the saliva and can easily be done at the same time for several days to determine a women?s personal baseline. The other is a blood test for free (unbound) hormones in the blood. These are options to discuss with your healthcare provider especially if you are considering hormone replacement therapy. Ultimately developing an individual holistic approach is the best way to manage the menopause transition.

Cathy Brennan, owner of Pathways Coaching, is a Professional Coach specializing in Menopausal Women. She thrives on helping her clients maneuver through the menopause transition and design a life that they can?t wait to greet each morning. She has been a Professional Coach for 5 years and has 25 years experience as a Registered Nurse and Holistic Health Practitioner. To contact call 860-774-0006, email coach@pathwayscoach, or visit http://www.pathwayscoach.com. For a free Menopause Assessment go to http://www.assessmentgenerator.com/H/cRcoachcmb1156881430.html

Suffering From Menopause? Your Treatment Options

Menopause is defined as a natural life occurrence. This is because it is something that most women will undergo. Although most women experience menopause once they reach fifty years of age, there are women who can start to develop symptoms before or even after that time. Unfortunately, many of those symptoms can be difficult to manage. If you feel that you are suffering from menopause, you are advised to seek treatment. This treatment, whether it is provided by a healthcare professional or not, should relieve or completely eliminate the many symptoms of menopause.

Before familiarizing yourself with menopause treatment options, it is advised that you first be diagnosed with it. This may require a visit to your local physician. Although most women will automatically know that they are experiencing menopause, due to their age, not all will. Common menopause symptoms that you should be on the lookout for include, but should not be limited to, changes in menstrual cycles, hot flashes, insomnia, mood swings, vaginal dryness, headaches, sexual disinterest, weight gain, and concentration problems. If you notice a number of these symptoms, you are advised to schedule an appointment with your healthcare provider.

Once you have been diagnosed with menopause, you and your healthcare provider can work to develop a treatment plan. That treatment plan may include hormone replacement therapy. Since menopause is often caused by a decrease in estrogen, you may find that your physician wishes to replace those hormones. Popular hormone replacement therapy procedures include estrogen replacement therapy (ERT) and hormone replacement therapy (HRT). Depending on your menopause symptoms, your physician will choose the hormone replacement therapy that best fits your needs.

Hormone replacement therapy is one of the most popular menopause treatment options. This is mostly due to the fact that hormone replacement is implemented by a professional. However, there are a large number of menopause treatment options that can be considered alternatives. These alternatives are ideal because they often require little or no supervision from a physician. These alternatives include herbs, exercise, and other forms of alternative medicine.

If you are interested in seeking menopause treatment, but without having to pay a large amount of money, you are advised to examine the benefits of exercise. It has been noted that exercise helps to eliminate hot flashes. This is done by raising the endorphin levels in the body. These levels are important because when hot flashes occur, the levels typically drop. Exercise is an ideal way to reduce a number of menopause symptoms because, in many cases, it is free. Whether you make the decision to use your exercise equipment at home or just go for a walk, you should be able to increase your endorphin levels; thus resulting in the reduction or temporarily elimination of hot flashes.

Alternative medicine, including practices such as massages and acupuncture, are rapidly increasing in popularity. The goal of most alternative forms of medicine is to relax the body. This body relaxation is not only likely to improve your blood circulation, but it also likely to reduce many of your menopause symptoms. These symptoms most commonly include fatigue, weakness, and hot flashes. While alternative medicine is used by many, its cost may pose a problem. Many alternative medicine procedures are not covered under most health insurance plans. This means that if you decide to seek the assistance of alternative medicine, for menopause treatment, you may need to pay for that assistance out-of-pocket.

The above mentioned menopause treatment options are just a few of the many that you may find beneficial to you and your health. In the event that you are unable to seek relief from exercise, hormone replacement therapy, or alternative medicine, your physician may be able to provide you with information on additional treatment options

Receiving Menopause Treatment does not have to be a frightening experience. Visit our site to find out what your treatment options are. Visit www.healthline.com.

Weight Loss During Menopause IS Possible!

Menopause: an unloved but unavoidable time period in every woman's life, during which hormones act up and many unwanted symptoms show up. One of the hardest to deal with is weight gain.

There are a number of different issues that can contribute to weight gain during the pre- and post-menopause time frames. It is important to understand this, as it is easier to combat several smaller issues than to fight one big issue. As you deal with each issue, you will eventually destroy the overall problem: menopausal weight gain. Let's look at some of these issues:

An inactive lifestyle - Our culture contributes to this daily. Most of us spend the day sitting down at our jobs, and when we are at home we have many time-saving devices which, unfortunately, also save us from having to move around and get exercise. This lifestyle, combined with menopause, causes weight gain to accelerate. This can be combated by making some small changes in your habits. Walk or bike to work or in the evening. Join a fitness club or class. Get a pass to the local pool. Even going up and down stairs instead of taking the elevator helps to get your heart rate up and burn off calories.

A slowing metabolism - Unfortunately, with age comes a slower metabolism. While it is easy to write this off as a hopeless issue, since we all age, it is one that can still be fought by adding exercise into daily routines.

Inherited weight problems - If people you are related to struggle with their weight, take this as a warning sign: you are probably prone to weight problems as well. Just knowing this can help you to prevent weight gain, as you can be on the lookout for any signs of obesity and be ready to make changes in your lifestyle or eating habits to counter it.

Thyroid troubles - As you approach menopause, please take the time to visit your doctor and have your thyroid tested. Often, people are not aware that their thyroid is not working properly, and just attribute their weight gain to menopause. Medication is available to help get the thyroid working properly again.

Don't be overwhelmed by these changes, and don't be afraid of what menopause will bring. Be informed and be ready to combat unwanted symptoms. If you do, you will be making yourself healthy and your life more enjoyable.

Learn more about weight loss during menopause at http://menopause.factsandnews.com/

Is Menopause Driving You Crazy?

Jump Start Your Health Now... "Is Menopause Making You Crazy?"

It's A Shame For You To Suffer Through Menopause - When You Really Don't Have To"

More than 1,000 hours of painstaking research, collaboration, writing, and editing have gone into the publishing of the most reliable, informative and user-friendly book on menopause ever written... And YOU are about to benefit -- Tremendously!

What you are about to discover will change your life forever...

WARNING! No pulling the punches here... no side-stepping the issues, I'm going to tell it like it is. I'm going to DEMOLISH MYTHS and TELL YOU THE TRUTH about menopause.

http://jlm8007.cltaylor5.hop.clickbank.net

Is Menopause Making Your Crazy?

Jump Start Your Health Now... "Is Menopause Making You Crazy?"

It's A Shame For You To Suffer Through Menopause - When You Really Don't Have To"

More than 1,000 hours of painstaking research, collaboration, writing, and editing have gone into the publishing of the most reliable, informative and user-friendly book on menopause ever written... And YOU are about to benefit -- Tremendously!

What you are about to discover will change your life forever...

WARNING! No pulling the punches here... no side-stepping the issues, I'm going to tell it like it is. I'm going to DEMOLISH MYTHS and TELL YOU THE TRUTH about menopause.

http://jlm8007.cltaylor5.hop.clickbank.net

Hot flashes and other common menopause symptoms

Menopause is a natural life process for women. It

usually occurs in your early or mid-forties, and,

unfortunately, it is accompanied by a number of

symptoms that can be quite concerning to most

women. Some women experience very few changes

during this time, while others report noticeable

symptoms. The more you know about menopause, the

better prepared you will be to manage any

menopause-related problems that might come your

way.

These symptoms can be an indication of menopause:

Achy joints - hot flashes - temporary and minor

decrease in the ability to concentrate or recall -

changes in sexual desire - extreme sweating -

headaches - frequent urination - early wakening -

vaginal dryness - mood changes - insomnia - night

sweats - conditions commonly associated with PMS

....

Also, increased allergies, rapid heart beats,

breast soreness, tenderness, sudden weight gain,

hair loss, electric shock sensation, in body or

head, osteoporosis, fatigues.

One of the first symptoms most women see in

menopause is irregular or missed periods. When

menopause starts to occur, the estrogen and

progesterone levels, stimulated by the ovaries,

are seriously decreased. This means that the

ovaries no longer get the signal to release the

egg, which means that a woman will often notice a

disruption in her normal monthly cycle.

Another common symptom of menopause is a hot

flash. More than seventy five percent of women who

go through menopause experience hot flashes, in

varying degrees of severity. This makes a woman

feel flush. For example, she can be standing in a

room that is only seventy degrees, but she will

overwhelmingly feel as if someone has turned the

temperature up to ninety degrees. In the very next

moment, though, she may feel as if the room is

only forty degrees, and she is suddenly shivering.

These hot flashes can be accompanied by other

symptoms like dizziness, heart palpitations, or

faintness. Most hot flashes last up to ten

minutes, but not all women experience them to that

terrible degree. Some women simply acknowledge

them and move on. Poor diet and stress levels in

the woman's body have been shown to have a

negative effect on the entire process. Most women

will experience this symptom for five to six

years, though some women have them for the ten to

twenty years prior and following menopause.

Hot flashes typically lead to another common

symptom of menopause, insomnia. Because hot

flashes can occur both during the day and through

the night, many women will find that they wake up

drenched in their own sweat. Often they must get

up to change their clothes and their sheets to

escape the level of sweat that the body has

produced. If a woman is a light sleeper anyway,

and most are after they have children, it can be

impossible for her to fall asleep again.

Interestingly enough, though, night sweats aren't

the only thing that cause these sleep

disturbances. The hormone levels in the blood also

have an effect on the quality of a woman's sleep.

Fixing these hormone levels can sometimes

eliminate sleep difficulties.

Learning to identify the common symptoms of

menopause can help you learn to deal with them on

a much healthier level. Be sure to contact your

doctor if any of your symptoms are causing serious

problems in your life.

Birgit Jurock lives in Roberts Creek on the

Sunshine Coast in British Columbia. Read more

articles about menopause at

http://www.naturalmenopausetreatments.com

Birgit Jurock lives in Roberts Creek on the

Sunshine Coast in British Columbia.

Herbal Remedies For Menopause Symptoms

Many women just don't like the idea of hormone replacement therapy for their menopause experience. Some women just don't do well with it while others are looking for a more natural way to go. Herbal therapy is one way a lot of women are looking at. Now it's known that the symptoms of menopause can be alleviated with herbal therapy.

If your facing menopause, read this and see if herbal therapy is something you might want to try.

Infections Bladder and pelvic region are known for recurring infections. Herbal remedies can be a fantastic way to control and prevent these when you follow the directions. However, anytime you have an infection you must see your doctor. The herb Echinacea can help build a strong immune system, which is extremely helpful during menopause and is not toxic when directions are followed. Bearberry or Uva Ursi comes from an evergreen bush and has been used as a bladder infection treatment for some time now, It's also used as a gentle urinary antiseptic. Do not take Bearberry or Uva Ursi for more than seven days in a row.

Memory Loss / Forgetfulness One menopause symptom that may be a little more fearful than others is loss of memory. It's really tough to go through this period and feel like you can't remember things when you want to. If your interested in improving your memory, try gingko biloba. Gingko is an herb that is not toxic and works to help activate the brain. China has used it for many years and it can also be very helpful with PMS symptoms and mood swings.

Hot Flashes Hot flashes don't just come as hot flashes, they come along with nausea, headaches and anxiety making it incredibly unbearable at times throughout menopause. Black cohosh, sometimes called Rattle weed, Squawroot, Black snakeroot, is an herbal treatment to help contain hot flashes. It's normally found in North American forests. Traditionally, the first American Indians boiled the Black cohosh into a tea and drank it for many illnesses. Seems to be very safe when following directions.

Bottom line is, if you decide not to go with hormone replacement for your menopause symptoms, there's no need to suffer. Let me say it again, there's no need to suffer. Now days many doctors are well versed in herdal remedies. Talk to your doctor and ask about interaction of any drugs you are taking with the herbs your thinking about taking. You can usually find these herbs at a drug stores and health food stores. The pill form of these herbs has become very popular. However, home brewing fresh herbs may be more effective.

Carlie Edwards publishes online articles & useful information for Women. For info on Menopause visit Menopause Symptoms For a variety of related topics visit Health-And-Beauty-Worx.Com

Natural Remedies For Perimenopause And Menopause Symptoms

More and more women are seeking natural alternative treatments for symptoms of menopause, for a variety of reasons. Perhaps the most compelling reason for many is the association between conventional hormone replacement therapy and a number of serious health risks, including an increased risk of breast cancer and blood clots, although the link has by no means been proven, and the issue is currently the subject of serious debate among women?s health experts. Many women have experienced unpleasant side effects resulting from conventional HRT, including nausea, headaches and vaginal bleeding. Many women simply feel apprehensive at the thought of taking drugs which have been manufactured synthetically.

The whole notion of returning to old fashioned herbal treatments and folk remedies has a certain comforting, romantic appeal. Some of the herbal medicines which are being rediscovered have been used to treat a range of ailments for literally thousands of years. There is a commonly held belief that medicines derived from natural sources are necessarily free from the risk of negative side effects, harmful interactions and allergic reactions. This is simply not true. Whatever kind of medication you choose to take, it?s essential that you fully understand how it works, what dosage level is appropriate for you, and what objective research has been done on its effectiveness and its potential hazards. Your doctor is the best person to provide you with professional, individual advice and attention. Information you find online and in women?s health publications is a useful supplement to your doctor?s advice, and it?s wise to read as widely as you can to get an overall picture of the issues. Your health is the most important thing you have, and while you are free to make your own choices about treating menopause symptoms, it?s vital that you make these choices with your eyes open.

Most experts believe that all of the common symptoms of menopause are caused by the dramatic decline and fluctuations in the body?s levels of estrogen and to some extent progesterone, and the imbalance between them. Approaches to alleviating symptoms generally focus around restoring these hormone levels. Natural treatments are typically made from extracts of plants containing substances which are very similar to the estrogen and/or progesterone produced by the ovaries. The effectiveness of these treatments relies on the assumption that these phytoestrogens and plant progesterones have a similar effect in the body to the body?s own natural hormones. Some herbal treatments work by stimulating glands to produce natural hormones more effectively, rather than restoring the hormones artificially.

Another approach is to treat each symptom individually. There is a range of natural treatments which focus specifically on alleviating common symptoms such as hot flashes, depression, libido problems, vaginal dryness and fatigue.

Estrogen treatments.

Soy

By far the richest source of phytoestrogens (sometimes called ?isoflavones?) is soybeans, and foods made from soy extracts. Soy can be consumed in the form of tofu, soy cheese, meat substitute products such as soy burgers, breads and muffins made with soy flour, and soy drinks, sometimes known as ?soy milk?. Some studies have shown that consuming soy beverages or breads made with soy flour twice daily can reduce the severity or the number of hot flashes, but results have been inconclusive and inconsistent. Soy powders and pills contain much higher levels of phytoestrogens than soy foods, and may have a more significant effect in alleviating menopause symptoms than soy foods, but little is known about the potential hazards. Consuming soy extracts and soy foods may have a range of other health benefits, including reducing the risk of osteoporosis, cancer and heart disease, and lowering cholesterol. Some studies suggest that phytoestrogens may actually help to reduce the risk of breast cancer by blocking the overproduction of natural estrogen in the body.

Herbs containing phytoestrogens

Red clover has been used in Asia for thousands of years to treat skin conditions, asthma, bronchitis, kidney stones, joint disorders and breast inflammation. It is thought to work by improving circulation and stimulating urine and mucous production, or ?purifying the blood?. Red clover has been recently discovered to contain high levels of phytoestrogens, and its usefulness in the treatment of menopause symptoms is being investigated. Some studies have shown the herb to be very effective in reducing hot flashes and improving bone density and strength, while others have been inconclusive.

Dong Quai is an important herb used in Chinese medicine, and has been used to treat PMS, menstrual irregularities and menopause symptoms for thousands of years, although its effectiveness has yet to be clinically verified by Western health practitioners. It is also believed to dilate blood vessels, and is used to treat high blood pressure and circulatory problems.

Black Cohosh

Black cohosh is commonly believed to contain phytoestrogens, although clinical studies to confirm this have been far from conclusive. It is a perennial plant native to North America, and is also known as black snakeroot, bugbane, rattleroot and macrotys. The plant has a long history of usefulness as a medicinal treatment, first by Native American people and more recently by alternative health practitioners, and has been used to treat a range of gynecological ailments including menopause symptoms, infertility, inflammation of the uterus and ovaries, and to induce lactation, bring on menstruation, and alleviate labor pains. It has also been used to treat rheumatism, fever, coughs and colds, hives and backache. Some studies have shown that taking pills made from black cohosh extract is very helpful in providing short term relief from a range of menopause symptoms including hot flashes, depression, mood swings and anxiety. However, little is known about the effects of taking the treatment in the long term, and some negative side effects have been reported, including headaches, stomach and gastric discomfort and weight gain.

Maca

Peruvian Maca root is believed to work by stimulating glands in the body to produce their own estrogen and testosterone. Maca has been cultivated in the Andes region for perhaps thousands of years, and has been used as a treatment to increase energy, enhance libido and increase fertility. Maca root is claimed to provide a range of benefits, including alleviating PMS symptoms, reducing depression and stress, increasing athletic ability and creating a general sense of well being. It is also claimed to be effective in treating a wide range of menopausal symptoms, including mood swings, depression, irritability, anxiety, fatigue, hot flashes, reduced libido, sleep disturbances and breast tenderness. Objective clinical research into the effectiveness and the potential hazards of taking Maca root supplements is very scant.

Progesterone treatments.

An alternative view of the causes of menopause symptoms places more emphasis on the role of progesterone, and the imbalance between progesterone and estrogen. ?Estrogen dominance? is a recently identified syndrome, and is believed by a small number of doctors to be the cause of severe PMS and menstrual problems in early adulthood, and a range of severe symptoms as menopause approaches. Advocates of progesterone treatments believe them to be free from the health risks and side effects associated with estrogen based treatments.

Natural progesterone cream

Natural progesterone creams usually contain extracts from Mexican wild yam, which contains a substance which is believed to be similar to the progesterone produced in the body. The creams are applied to the parts of the body where the skin is thinner, such as the breasts, inner thighs, inner forearms or stomach, and are believed to pass through the skin and circulate through the body. Many women have found natural progesterone creams to be very effective in treating menopause symptoms, but there is no evidence to show that the creams lower the risk of breast and uterine cancer, or are free from the risk of side effects as is sometimes claimed.

Chaste tree berry

Chaste tree berry, sometimes known as Chasteberry or Vitex agnus castus has been used since ancient Greek times to treat a range of ailments. It is believed to stimulate the production of progesterone, and has been shown to be very effective in alleviating severe PMS and a range of menopausal symptoms

Lynn Donn is the webmaster for http://www.menopause-symptoms-perimenopause.com Her website includes helpful articles on perimenopause and menopause symptoms including hot flashes and night sweats. Site offers suggestions on how to ease symptoms of menopause and perimenopause naturally using black cohosh, soy and natural progesterone cream etc.

Menopause and Insomnia

Insomnia is a very common symptom reported by numerous women at the onset of menopause. It is characterized by sleepless nights and often uncomfortable sleep such as tossing and turning in an effort to get comfortable. If you are primarily a mentally active person, it can become very difficult to calm the mind. You feel restless and irritable. Welcome to the change of life.
Insomniacs sleep is chock-full of waking up at frequent times during the night, waking up too early, and light sleep where the ticking of a hand clock may jolt you awake. This condition occurs during menopause because it is a side-effect of other menopausal symptoms like hot flashes and general physical and mental discomfort. When your body is dealing with night sweats, it's easy to have your sleep interrupted, which makes it even more difficult to be sharp and at your best during the day.
Consuming stress-inducing foods loaded with things such as caffeine can further stimulate tension, so it is important to maintain a caffeine-free diet. Avoid drinking coffee as late in the day as possible. Do not over stimulate your nervous system. Release tension by learning hatha yoga postures or how to breath deeply and mediate.
Try altering your sleep arrangements. If you find that your pillow is not soft enough, or maybe it's too elevated for your head, make adjustments. If you find that the polyester blankets you're lying on does not relax the contours of your body - switch them. It takes effort to accommodate these changes and make yourself as comfortable as possible.
Exercise also preps the body for restful sleep. Scientific studies suggest eating fat loaded foods are not recommended before bedtime. So a steady, healthy is a great plus. Insomnia can be treated by consuming foods that increase the serotonin levels in your brain so that your body relaxes. Serotonin is responsible for aiding with sleep by calming your brain. Drink a glass of warm milk before bedtime to help calm your nerves.
There are many causes for insomnia that stem from menopause. Depression is characteristic of this transition and can negatively influence your sleep. Decreasing estrogen levels can cause the on-set of depressive symptoms. In the menstrual cycle, ovulation causes progesterone (which has soothing effects on the mind and body) to be released.
Irregular cycles may cause anxiety to build-up, as a result of the lack of this happy hormone. For some people, taking melatonin is enough to get a restful night. For others, a prescription sleeping pill is necessary. Some women swear by black cohosh to help with body flushes as well as natural sources of progesterone.
In any case, it is important to consult with your doctor in order to decide together what treatment is best for you.
The information in this article is for educational purposes only, and is not intended as medical advice.



Cathy writes frequently on mid-life issues for women and men particularly menopause, and a copy of her book can be found at http://www.howtoconquermenopause.com
To read a sample of this book go to http://www.everythingmenopause.com/currentissue.html

Dealing with the Blues: Your Mental State and Menopause

Going through menopause and suddenly feel like life's stresses have just become a thousand times more difficult to deal with? Find yourself crying at Oprah more than you used to, or worse, crying at reruns of the Flintstones? Finding that your cute 3-year-old nephew or granddaughter is suddenly well a little childish, making you irritable? Finding yourself depressed?

You're not alone, and it's not just a case of the blues. Menopause alters your core body chemistry, after all - and with that, the physiological ways in which you manage your emotions are also changed. However, there are a few simple ways in which you can stabilize what's going on in your head:

Get some sleep! Unfortunately, a common side effect of menopause is the inability to sleep, either due to night sweats or other aches and pains. For night sweats, lower your room temperature (even use the air conditioner year-round, if you must!), reduce your caffeine intake, and get some exercise. All of these things, of course, contribute to sleeping well throughout your life, but those who sleep soundly and deeply when approaching menopause are mentally better equipped to deal with stresses.

Watch what you eat! Let's face it - we all get a little down if we find ourselves sagging or having gained a few pounds, and in menopause, we don't metabolize calories as quickly as we did when we were younger. In general, eating more healthily, as well as reducing your daily calorie intake by 200 calories (about 1 candy bar) will not only keep you fit, but keep you from grabbing the Ben & Jerry's out of late-night-depression.

Talk to someone! Of course, if what you're feeling is beyond melancholia or "the blues," please speak to your doctor openly and honestly about what you're feeling. He or she may recommend a number of treatments, therapies, or even medications to get you through this difficult time.

Dawn M. Olsen is an Advocate for Better Womens Health through Education, Recipe Developer, Soy Food Enthusiast and the Author of "Menopause A to Z - A Definitive Guide to Modern Menopause available online now at http://www.MenopauseAtoZ.com

How To Live With Menopause

How do you feel when entering menopause? Do you think you can live with menopause? It seems a woman in menopause faces physical changes and new emotional realities. Are you also feeling the same? Do you feel stress and uncertain with what happen to your body?

Although Eastern and Western disciplines disagree in the interpretations of stress response and their prescriptions for how to deal with it, recognition has grown in both disciplines that body and mind are intertwined, working together or against each other.

The Western interpretation is based on research into the "flight or fight response," first identified by Dr. Walter Cannon in the 1930's. In response to threat, the body's sympathetic nervous system goes into action. The adrenal gland pumps out more epinephrine, which speeds up the heart rate and constricts blood vessels. The breathing rate increases, and the blood coagulation system is activated so that blood will clot more quickly in case of injury. For the earliest ancestors, these responses gave the body the jump start it needed to flee from a menacing animal or enemy or to stand and fight thus the label "fight or flight." Accumulated stress can literally make you sick.

In Eastern philosophies, practitioners believe that such stress causes the body to build up certain toxins that must be released or they will block energy flow throughout the body.

While most of us associate negative stress with harmful body changes, it's also possible to "stress out" with too much good news.

Whatever it is, those both interpretations are related to our body. Sure you don't want to get weak body because of stress while you live with menopause. Therefore here are some checklists you need to do while you live with menopause:

1. Life has become visibly more complicated. Don't feel that you have to do everything and do decide what critically needs to be accomplished. Think about your values and write down those that really matter to you. What is most important? Spending time with family? Accumulating great wealth? Achieving powerful influence? Acquiring possessions? Expressing yourself? Learning new ideas? Experiencing adventure and travel? Maintaining excellent health? Socializing with friends? Contributing to the community? You can't do them all. Cut out activities that aren't consistent with your core values.

2. Carry a smaller wallet or purse. Start by cleaning out the one you've got. Get rid of unnecessary credit cards and other clutter that you don't use regularly.

3. Stop checking up on your financial portfolio every day. Most people invest for the long term. Checking your results daily adds to stress and might lead to expensive and unnecessary changes.

4. Make time for yourself. Set aside time each day to reflect quietly, go for a walk, plan for your future or meditate. Visit the park instead of the mall.

5. Cut back on debt. Consolidate your different debts into one and pay it off. Put your credit cards in a spot where you won't be able to use them until you're debt-free. Track your expenses for a month, then cut back your spending on items you don't need. For instance, pack a lunch rather than buying one at work. Mix and match your outfits rather than constantly buying new ones.

6. Consider renting a vacation home rather than buying. You won't be burdened by time (and money) spent in maintenance. Also, this allows you to visit a different spot each year.

7. Plan time for a vacation every year. Some people claim "I haven't had a vacation in three years" as if it was a badge of courage. It isn't.

8. Cut back on your children's planned activities. If they have to use a time planner to schedule their activities, and you spend all of your time taxiing them around, they're probably too busy.

9. Live closer to your work so you don't have to drive.

10. Take a moment each day to be grateful.

About The Author:
Alicia Simpson is a mother and housewife who experience menopause. Her new guide book: Menopause without Stress. You can find more about her experience on menopause at http://www.menopausetreatment101.info and http://www.premenopause101.info

Copyright Alicia Simpson - http://www.premenopause101.info

How to overcome your "Obstacles".graham and julie I realised that I really created my own obstacles in life, and if I just got out of the way of myself and let my mind not hold me back, I could do things I never thought I could." (Hilary Swank, as reported in the Sunday Times)

Hilary Swank puts her breathtaking performance in Million Dollar Baby down to the way Clint Eastwood was able to get her to relax and stop her interfering with her natural ability to create such an awesome character.

What about you? How do you interfere with your natural ability. How do you stop yourself from progressing? What do you say to yourself that ensures you stay within a safe arena? In Hilary Swank's words what is your "obstacle" to success in your life.

For most of us our obstacle is the same as Hilary Swank's. It is our mind. The way we were raised. The area we lived in. The schools we went to. The education we received or not as the case may be. The first jobs we had. The people we idolised in our youth and in later life. All give us a way of being.

Think for a moment. What do you now do that can be traced back to your past. Have you ever said anything and a sibling or member of your family immediately responded "You sound just like."? If you have then you have just met an "obstacle" That thought was not a new thought. It is not even one of your thoughts. It is a response to a stimulus. It is a learned behaviour. A behaviour that isn't yours it is someone else's and you copied it. It is well and truly an "obstacle"

This is a small example but one that can be identified quickly. How many, other hidden behaviours do you have that are a carbon copy of someone else. All these "obstacles" ensure that you are kept in your place'.

Have you ever thought to yourself;" I would like to do that" and quickly another thought enters your mind, "but I don't think so". The thought that comes says, "It is embarrassing" or "my (mother) wouldn't like it"or whatever your excuse is. It is this that Hilary Swank is talking about. Your mind is holding you back.

How do you progress?

Kathy Sierra, the well known author of bestseller Head First books, says you just need to overcome your brains "Crap Filter". That area of your brain that stops you moving forward.

How do you do it.?

Simple.
Do exactly as Hilary Swank says Stop Thinking.
Exploit what your mind thinks is important.. Your Feelings.

Instead of following a path that is run by your head and what you think you ought to do. Go with your feelings. Do what you feel is right. Don't let your mind hold you back. Awaken your feelings. The stronger your feelings towards a particular action the more you overcome the filter on your brain and now you have overcome your obstacle.

How do you know you have the right feeling? How do you know you are on the right path?

Simple.

When you are on the correct path and doing what is right for you. You feel great.
Everything appears to be in synch. You may be doing something for hours and it feels like minutes. Your face is all aglow. You are really enjoying yourself. In a nutshell you stop evaluating what you are doing and have started to do things you never thought were possible. You are performing naturally, everything is "right".

Don't just accept what we say. Try it. Imagine for a moment that you are Hilary Swank. You have been given this great opportunity. You have the knowledge, you have done the research. Everything that can be prepared has been prepared. Now let go of your learned thinking and let your natural talent emerge. Go on you've got nothing to lose.

You now know how to overcome your obstacle.

Good Luck.

Graham and Julie
www.desktop-meditation.com

To improve your intuition, initiative and energy levels please go to:
www.desktop-meditation.com
It's free!!!

Copyright graham and julie - www.desktop-meditation.com