perimenopause

  • health, menopause, perimenopause

    How to use guided imagery for menopause and perimenopause?

    Did you know that you can use guided imagery during menopause and perimenopause to alleviate your symptoms and to be happier? Guided imagery can help us relax, promote healing, and manage stress and anxiety which are very common and very painful during this time.  Furthermore, stress and anxiety are the causes of other menopause symptoms.

    Stress, as I keep repeating in my articles and to my clients, is one of our biggest enemies during menopause and perimenopause. Stress causes hormonal imbalances and cellular inflammation. Stress is detrimental at any time, but during perimenopause and menopause when our hormones are already in disarray, stress is even more damaging.

    In addition to lowering stress, guided imagery is also wonderful to heal trauma, to overcome doubt and to discover ourselves, to get in touch with our inner child, and it can help us grow and be the best version of ourselves. These are also important emotional aspects during menopause and perimenopause and they also have an effect on symptoms like hot flashes, insomnia, fatigue, memory fog, and others.

    What is guided imagery?

    Guided imagery is a mind-body technique that has many therapeutic effects. Guided imagery normally uses your imagination to talk to your subconscious and communicate messages that will promote healing.
     
    Guided imagery has many uses including relaxation, personal growth, trauma healing, to overcome fears, and to heal physical and emotional illnesses.  It is widely used in professional sports to reach higher performance levels and in psychology.   

    Guided imagery involves using your imagination to visualize vivid scenarios in your mind. It is like running a movie in your mind or virtual reality in your mind. As the name indicates, it is guided by a script. Just like movies need a story, guided imagery also needs a story or script.

    Following is the Wikipedia definition of guided imagery.  Let me tell you it’s a mouthful; they didn’t make it easy for everybody to understand, but I already paraphrased it above for you.   “Guided imagery (also known as guided affective imagery, or katathym-imaginative psychotherapy) is a mind-body intervention by which a trained practitioner or teacher helps a participant or patient to evoke and generate mental images that simulate or recreate the sensory perception of sights, sounds, tastes, smells, movements, and images associated with touch, such as texture, temperature, and pressure, as well as imaginative or mental content that the participant or patient experiences as defying conventional sensory categories, and that may precipitate strong emotions or feelings in the absence of the stimuli to which correlating sensory receptors are receptive.”

    Why guided imagery in menopause and perimenopause?

    We kind of covered this above, but let’s discuss it a little bit further.  One of the goals of guided imagery is to create a mental state of peace and calm, which can help reduce stress, anxiety, depression, fear and other symptoms related to menopause. I find that guided imagery is very effective, especially for people who are afraid of menopause and perimenopause or when there are negative thoughts about these natural seasons in our lives.

    Research has shown that guided imagery can be effective in reducing stress, improving sleep, and reducing hot flashes and other symptoms associated with menopause and perimenopause. Guided imagery is also an effective tool for managing stress and anxiety in women who are undergoing other medical treatments, such as chemotherapy or radiation therapy.

    Guided imagery is a low-risk technique that can be easily practiced at home or in a therapeutic setting. People who suffer bipolar should consult an expert before using it

    How to do guided imagery?

    In guided imagery you use a script. The script guides you, and you play it in your mind, you imagine the story with all the details in your mind. The play in your mind has to be vivid, you have to smell, feel the temperature, appreciate textures, it has to be like you are really there in order to be effective.     

    You can do guided imagery by yourself or with someone. You can use your own script or other person’s script. If you use someone else’s script that person can guide you either in person, with audio or video or just with a written script that you will read and try to apply it (kind of memorizing it).

    You can also write your own script or modify someone else’s script.  In order to write guided imagery scripts you need to have some understanding of how the human mind works. The scripts use symbolic objects or situations that may or may not make sense to us, but that make sense to our subconscious.  

    How to do guided imagery for menopause and perimenopause?

    To improve menopause and perimenopause symptoms we can use scripts for healing, relaxation and better sleep or we can use specific scripts for menopause. Usually you will practice one script for a week or longer. You can do it every day or a few times a week, but you will use the same script. You can use the same script for as long as you want to. Try not to mix scripts; when you finish with one you can start with another script.

    The duration of a guided imagery session is from 5 to 20 minutes. You can tailor the duration to the time you can devote to it. You can find a lot of scripts through Google searches and I am giving one of my scripts at the end of this article.  

    Is guided imagery similar to hypnosis?

    Guided imagery and hypnosis are similar in that they both involve using the power of imagination to create a state of deep relaxation and calm. However, there are some differences between the two.

    Guided imagery, as previously stated, is a visualization technique in which a person is guided to imagine scenarios in her mind.  Hypnosis, on the other hand, is a trance-like state in which a person is highly suggestible and open to suggestion. During hypnosis, a person may be guided to imagine scenarios or experiences that can help to alter their thoughts, behaviors, or emotions.

    Both guided imagery and hypnosis are very beneficial during menopause and perimenopause to alleviate symptoms and improving overall well-being. Both guided imagery and hypnosis can be effective in reducing stress and anxiety, releasing hidden emotions, healing trauma, but the approaches may be different. Some people may find guided imagery to be more relaxing and accessible, while others may prefer hypnosis. I think both of them are wonderful, but guided imagery is easier for beginners.

    What can you expect during a guided imagery session?

    Guided imagery is a type of meditation. It is easy to follow and very relaxing. Although it is easier to focus and keep focused in a guided session, the mind can start to wonder, if that does happen, gently try to bring your attention back to the imagination. You can also feel sleepy – that is ok – but try to finish the session. In general, during the session and after the session, you will feel more relaxed and joyful.

    Note: On some occasions, people can also have vivid dreams when doing guided imagery, if this is your case, try to analyze what the dreams are telling you.  

    Guided imagery script for menopause and perimenopause: The menopause garden

    • Try to sit or lie down in a comfortable position, but try to observe good posture.       
    • Close your eyes and take a deep breath. Inhale through your nose and then exhale slowly through your mouth. Repeat this deep breathing several times, allowing yourself to relax more with each breath.
    • Now, imagine yourself in a peaceful place, surrounded by Nature. It might be a beach, a forest, a mountain, or any place that feels calm and serene to you.
    • Take in the sights, listen to the sounds, smell the aromas of this place, feel the temperature, it is perfect. You are there. Let yourself feel the peace and calmness of this environment. Take a couple of deep breaths as you take in the beauty and peace that surrounds you.
    • Now you see a path in front of you. Walk on this path, breath and relax as you walk. See beautiful flowers and scenery. You feel safe here and you like being here. Keep walking on the path.  
    • Now you see a door. You feel safe, the place is breathtakingly beautiful and calm. Slowly approach the door, take a deep breath as you reach out and turn the handle, you feel safe and happy.
    • Open the door and step through the door.
    • As you step through the door a warm and comforting light comes to welcome you. The light makes you feel happy and safe.  You feel welcome and happy. As you walk, the light surrounds you and fills you.   
    • Take a moment to reflect on your body, and imagine that each cell and organ is receiving the warm and comforting light. Feel the light calming and healing every cell of your body. You feel strong, empowered and happy.
    • Imagine that you open your arms and take more of the light and hug yourself with the light. You feel joyful and light.   
    • You continue walking and you see a river. You walk to the river. The river flows calmly and peacefully. Notice the water, the peace and the ease of the water just flowing.     
    • Suddenly you see a small boat painted in your favorite color.
    • You step into the boat, and allow yourself to be carried by the flow of the peaceful river.
    • As you float down the river, imagine yourself feeling peaceful, calm, happy, healthy and confident. The water is calm and it is very nice to be there.  
    • The boat stops at a beautiful garden. Smell the flowers; you are safe and happy.
    • You get out of the boat. You can stay a few minutes in this garden and smell different flowers and admire their colors and beauty. You feel happy here.  
    • When you’re ready, take a deep breath, and slowly open your eyes. Remember the peaceful and calm feeling that you experienced during this journey.

    Repeat this meditation three or more times a week, for a week or longer.

    Meaning

    • The first path symbolizes your life path, the normal path that we all take.
      This door symbolizes the beginning of your journey through menopause or perimenopause.
    • The light represents your inner strength and wisdom, and it will guide and protect you as you navigate through menopause. Your body knows menopause is normal and it is looking for balance. 
    • The river symbolizes the journey of menopause, and it flows towards its destination, which is health and balance.
    • This garden symbolizes the completion of your journey through menopause, and it represents the growth, wisdom, resilience, strength and beauty that you will gain along the way.

    Have you tried guided imagery? Tell in the comments how was your experience.

  • menopause, perimenopause

    How to improve memory during menopause and perimenopause part 2

    Do you want to improve your memory in menopause and perimenopause? Let me tell you, improving memory during menopause and perimenopause can be fun and the way to attain it benefits all other aspects of our health. This is the second part of this article, you can read the first part here.

    These are more tips to improve your memory

    –
    Good foods to improve memory in menopause and perimenopause

    In general, a healthy diet with a variety of natural foods is always great for your health, and it also benefits your memory. A healthy diet includes minimal amount of processed foods and uses good quality ingredients.

    There are several foods that are believed to help improve memory and cognitive function. These include:

    • Fish: Fish, particularly fatty fish such as salmon and tuna, are rich in omega-3 fatty acids which have been found to help improve memory. Look for fish with low levels of toxins.
    • Berries: Berries, particularly blueberries, are rich in antioxidants that can help protect the brain
    • Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in healthy fats and antioxidants that can help support brain health.
    • Leafy greens: Leafy greens, such as spinach and kale, are rich in nutrients that can improve memory.
    • Whole grains: Whole grains, such as oats, quinoa, and brown rice, are rich in vitamins and minerals that can help support brain health and improve memory.
    • Dark chocolate: Finally, one that we love, dark chocolate contains flavanols which have been found to improve blood flow to the brain and improve cognitive function. Be careful because it can have a lot of sugar and sugar is bad for memory.
    • Turmeric: This spice contains curcumin, which has antioxidant and anti-inflammatory properties and may help improve memory and cognitive function.
    • Tomatoes: Tomatoes are rich in lycopene, an antioxidant that has been found to improve cognitive function.
    • Water. Dehydration causes confusion and makes it more difficult to focus and remember.

    –
    Essential oils to improve memory during menopause and perimenopause

    I love aromatherapy, but there is limited scientific evidence on its effectiveness. I think it works because I have seen its effects on clients and on myself. There are some preliminary studies and anecdotal reports that suggest that certain essential oils may improve memory during menopause, but they are preliminary.

    There are promising studies on the following essential oils: Rosemary oil, peppermint oil, lemon oil, sage, and lavender oil. Some of these oils are calming and relaxing and they have been found to improve cognitive function, memory and concentration in some studies. If you use essential oils, always try to use high quality essential oils (they don’t have to be expensive).

    For memory improvement, you can use these oils in diffusers either one oil or a mix of a few of them. You can also use a roll-on applicator and smell it frequently.

    –
    Do memory exercises work during menopause or perimenopause?

    Are you curious about memory exercises to improve memory? Some evidence suggests that memory exercises can help improve memory during menopause. However these findings are not solid, and memory exercises should used together with other techniques.

    You don’t need to spend a lot of money on exercises or apps, simple techniques that you can find from a Google search can help you. Remember, that there are proven things such as exercise and healthy diet that help more than memory exercises.

    –
    Some activities to improve memory

    Some of my favorite memory exercises that I recommend to clients are not exercises but new activities to awaken other areas of the brain such as, if you don’t sing or play a musical instrument maybe take it as a hobby, or language learning, dance, bird watching, using your non-dominant hand for some tasks, paying attention to small things, etc.

    I also recommend simple techniques to lower stress and manage memory issues such as writing things down, simplifying things and using apps to remember important data. There is no reason to try to remember everything; you can develop lists and write things down. Don’t beat yourself up if you forget something. The following are some other activities that are good for memory.

    • Nature walks and hiking: Walking in nature, particularly in green spaces such as parks or forests, has been found to improve memory, as well as to reduce stress.
    • Gardening: Gardening has also been found to improve memory and reduce stress. Gardening combines some physical activity, exposes us to nature, and it is almost a form of meditation.
    • Forest Bathing: a fancy term to spend mindful time among trees. Forest bathing, also known by its Japanese name shinrin-yoku, is a practice that involves spending time in nature, focusing on the five senses.
    • Natural light exposure: Spending time outdoors in natural light is very good for memory. It is also critical to regulate the body’s internal clock (circadian rhythms) and that improves sleep quality.
    • Stress management. As I said previously, stress causes a lot of memory problems. It makes it difficult to concentrate, remember and even think straight. Any activity that lowers your stress can help you improve your memory. In my program BLISS in Menopause, I teach many easy and effective stress management techniques. If you are interested visit this page for more information.

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    Difference between memory problems and dementia

    This is a delicate topic. One example given by doctors is that if you forgot where you left your keys it is just normal forgetfulness. If you forget what the keys are and what is their function that may indicate more serious problems, but not necessary terrible problems; however the person needs to go to the doctor and be evaluated.

    –
    Other controversial aids to improve memory during menopause and perimenopause

    I hang out a lot in menopause forums and there are many discussions about Cannabis and CBD to improve menopause symptoms. These substances can be beneficial to lower anxiety, and in some cases, depression and they lower stress, all of this can help alleviate some menopause symptoms. CBD is considered safe. Cannabis is controversial, illegal in some places, and it can also cause other issues to some people. So be mindful of that. There is no solid evidence that they help to improve memory. But in general, they don’t solve the problems that are causing memory issues and it is always better to find the root of a problem and correct it.

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    Find the root of the problem

    If you are experiencing memory issues during menopause or perimenopause try to find out what is causing them and this needs to be resolved. As I said before (part one) hormonal fluctuations are part of the problem but there are other things making it worse. You need to find what those other things are and manage them. My program Bliss in Menopause includes many therapies to improve memory. You got this, girl. Leave me a comment.

  • menopause, perimenopause

    How to improve memory during menopause and perimenopause

    How to improve memory during perimenopause or menopause is one of the most asked questions by woman going though this season of our lives. The reason for that is that many women experience memory issues during menopause and perimenopause. The most common memory issues include general forgetfulness, difficulty concentrating, confusion, slow thinking, getting easily distracted, among others.

    Can you improve memory during menopause or perimenopause?

    Yes you can (but I forgot how to do it, (bad joke!)). We will discuss here what causes memory problems during menopause and perimenopause and the options we have improve them.

    What causes memory problems during menopause and perimenopause?

    Common memory problems are a result of many factors. Let’s review some of them:
    Hormonal changes: As you know, menopause is characterized by a decline in estrogen and progesterone levels. Both hormones have a role in memory, and therefore, a reduction can affect memory and cognitive function. But normally this is not the only cause or the main cause. The changes in memory due to hormonal fluctuation can be small or even non-existing. However, when we combine the hormonal deficiencies with some of the other causes discussed here, the memory problems can become more intense.


    Insufficient sleep:     Many women experience sleep disturbances during perimenopause and menopause. As you know lack of sleep is terrible for memory and concentration.


    Stress: Stress is one of the biggest villains during menopause. Stress, as we know, can have a terrible effect on memory. Many women experience increased stress during menopause and perimenopause due to the physical and emotional changes they are experiencing.


    Nutrient deficiencies: Nutrient deficiencies, particularly in vitamins B6, B12, folate, iron, and vitamin D, have been linked to memory problems.


    Inflammation    : Chronic inflammation in the body can affect memory and cognitive function.


    Genetics: Some studies suggest that certain genetic factors may make some women more susceptible to memory problems during menopause.


    Emotional problems: Such as depression and anxiety.


    Thyroid disorders. The thyroid is a very sensitive gland that is affected by stress, liver problems, adrenal problems, and hormonal fluctuations. Many women have thyroid issues during menopause and perimenopause.


    Life. By life I mean, in midlife, we have many emotional problems in our careers as well as personal lives. This is going to create stress and affect our memory.

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    How can you improve memory during menopause and perimenopause?

    You have many options to improve your memory. From the previous list, evaluate what do you think is affecting you the most. For example, are you a vegan and maybe you have B12 deficiency? How is your sleep; are you under stress?

    Let’s discuss some of the potential solutions. Before we talk about each activity let me say that the best solution normally is a combination of activities.

    • Stay physically active. Regular exercise can help improve blood flow to the brain and increase the production of brain-protective chemicals. In addition, it lowers stress and inflammation and helps to regulate hormones.
    • Eat a healthy diet. Eating a diet rich in fruits, vegetables, whole grains, good fats including omega 3 oils, and good proteins can help support brain health. Make sure you are having all the nutrients that you need.
    • Get enough sleep: During menopause, many women may experience sleep disturbances, such as night sweats and difficulty sleeping the whole night, which can affect memory. Aim for at least 7-8 hours of quality sleep each night. This can be difficult and we will discuss it in another article. In my online program, BLISS in Menopause, we have specific techniques to sleep better because lack of sleep aggravate almost all other menopausal symptoms.
    • Manage stress: Stress can greatly affect memory. It’s important to find ways to manage stress such as prayer, meditation, and other relaxation techniques. My favorite is to spend time in nature.
    • Good hormones. Activate your “feel good hormones” dopamine, endorphins, and oxytocin. To have more of these hormones is easy for example hug people and pets, smile and laugh. Think happy thoughts and watch funny movies. Anything that makes you happy makes more of these good hormones. These hormones eliminate stress.
    • Illnesses. If you have anxiety or feel depressed, look for professional help, why suffer more.
    • Drink water. Dehydration is terrible for brain function.

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    Supplements to improve memory during menopause and perimenopause

    There are several supplements that are believed to help improve memory and cognitive function. There is no definitive proof that they work. Also the effectiveness of these supplements can vary from person to person. Some of the most commonly used supplements for memory and cognitive function include:
    Omega-3 fatty acids: These are found in fish oil and have been found to help improve memory and cognitive function in some studies. Look for good quality supplements.

    • Ginkgo biloba: This is an herb that is believed to improve blood flow to the brain and may help improve memory and cognitive function.
    • Bacopa monnieri: This is a commonly used herb in Ayurvedic medicine to help improve memory.
    • Phosphatidylserine: This is a chemical that is found in cell membranes and is thought to help improve memory.
    • Vitamins. Vitamin E, D, all the vitamins B, particularly B6, B12, and folic acid.
    • Medical treatments to improve memory during menopause and perimenopause
      In medicine there are limited options to improve memory during menopause and perimenopause, but the one available is very effective, hormonal replacement therapy (HRT) or its more “natural” cousin bio identical hormonal replacement therapy (BHRT). You can read here which one is better in this article. The doctors will also try to find out if the patient has other conditions, such as depression. It is always a good idea to consult with the doctor to rule out other causes, even though most doctors tend to just tell women in menopause that “it is normal.” I believe only being healthy is normal, don’t accept this answer and look for a solution for you.

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    Improving memory during menopause with functional medicine


    Functional medicine is a holistic approach to healthcare that focuses on identifying and addressing the underlying causes of disease, instead of treating just the symptoms. In functional medicine, in addition to the tips above, the practitioners may also recommend:

    • Bio identical hormonal replacement therapy (BHRT). Many practitioners of functional medicine love to prescribe BHRT and one of the reasons could be financial; keep this in mind.
    • Nutritional therapy: Functional medicine practitioners may recommend specific nutrient-dense diets. Some of these practitioners use Paleo or Keto, Vegan diets and others.
    • Detoxification: Many functional medicine practitioners believe that some symptoms are caused by toxins in the body and they use different methods to remove them.
    • Other treatments: Some practitioners may recommend thyroid, adrenal or liver treatments as these organs may have an impact in memory and other menopause symptoms.

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    Activities to improve memory during menopause and perimenopause

    Activities that reduce stress and challenge your brain and body are good for your memory. Among these are:

    • Yoga: Yoga has been found to help reduce stress and improve memory.
    • Tai chi: Tai chi is a form of martial arts that has been found to improve memory, particularly in older adults. Qi Gong is similar and equally beneficial.
    • Dance: Dance is a fun way to improve memory, as it involves learning and performing choreographed movements. I recommend dancing to my clients because it helps in many other areas, such as self-esteem and feeling sensual.
    • Being in nature has been found to have a positive effect on overall health and well-being, and some research suggests that it may also help improve memory. Become a green goddess.

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    Summary

    Memory issues are common during menopause and perimenopause, but remember common doesn’t mean healthy. Not every woman in this stage of their life has them, I don’t have any issues and I have many clients who don’t have them either. You can improve your memory and you have many options to do it. If you want to explore a natural, holistic way, I invite you to consider my program BLISS in Menopause. Leave me a comment and tell me is you are using any supplement to improve memory.

  • health, menopause, perimenopause

    How to stop hot flashes naturally

    Hot flashes, or flushes as they are called in some places, are common in women going through perimenopause or menopause. They are also very bothersome and greatly disruptive, especially if they happen at night, called night sweats.

    Hot flashes at night disrupt sleep and with that a whole plethora of symptoms can develop, such mental fog, lack of energy, irritability, weight gain, etc. That’s why it is very important to deal with hot flashes.

    how to stop hot flashes naturally

    What to do to eliminate hot flashes naturally

    Before moving into potential solutions we need to understand what the causes of hot flashes are. Doctors don’t know what causes them, not all women get them (I didn’t) and in many cultures they are almost unknown. We need more research to find out what causes hot flashes. Doctors know that there are some things that make hot flashes worse for some women, such as:

    • Spicy foods
    • Foods with caffeine
    • Alcohol
    • Some medicines
    • Certain health issues, such thyroid problems and diabetes
    • Smoking
    • Anything that makes the normal body temperature rise such as exposure to high temperatures, thick clothing, saunas, etc.
    • Emotions such stress, fear and anxiety

    The first thing to do when suffering hot flashes is to try to identify which items on that list make your hot flashes worse. Then you can at least lower your exposure if not totally avoid it.

    easy ways to stop hot flashes naturally

    How to eliminate hot flashes naturally

    A healthier lifestyle can greatly reduce or eliminate hot flashes. A healthier lifestyle will help you eliminate toxins, eliminate excessive bad hormones, make your organs work better, and more. All of this will reduce or stop hot flashes. What is a healthier life style? Eat clean, drink your water (hopefully purified) and avoid stress.

    Move it baby

    Working out is one of the most effective ways to reduce or eliminate hot flashes. There have been many studies on this topic and all of them have found a relationship between working out, especially sweaty workouts, and a reduction in hot flashes. Working out checks off many boxes, including eliminating toxins and stress, and helping the body generate good hormones, as well as maintaining muscle and bone mass.

    Cool it

    Controlling stress, is another important aspect to controlling hot flashes. Stress causes a lot of problems in the body and they result in more or more intense hot flashes. You can read this article about stress and hormonal balance.

    Can herbs help to eliminate hot flashes?

    Herbs can certainly help. Black cohosh is the most studied herb against hot flashes and definitely worth trying. Herbs combined with a healthier lifestyle are more effective than only taking the herbs. Other recommended herbs are: ashwaganda (to strengthen adrenals), maca (testosterone), chaste tree, Dong Quai, Ginkgo biloba and red clover. There are many teas and supplements that use some combination of these and other herbs. Some of these herbs interact with other medications so it is important to check for potential issues.

    Beyond herbs, Ayurveda, aromatherapy, homeopathy and other natural medicine modalities have treatments to effectively lower hot flashes and other menopause and perimenopause symptoms.

    I have an article on aromatherapy for menopausal symptoms that explains how it can help.

    Hot flashes in Ayurveda

    Ayurveda, the traditional medicine of India, has complete treatments to treat hot flashes. In Ayurveda, we believe that hot flashes are an imbalance, and there are herbs and treatments to bring back the balance. All Ayurveda treatments, as well as Chinese medicine treatments, include lifestyle changes and they can be very effective without negative side effects.

    Functional medicine

    You can also consult a functional medicine expert. In functional medicine, we look at the cause of the symptoms to treat them at the root level. However, functional medicine can be expensive and many practitioners order too many tests that many times are redundant. But if you are suffering from severe flashes and want natural alternatives this can be one of the best options.

    Easy ways to eliminate hot flashes naturally

    Some tips to eliminate or reduce hot flashes

    Keep a diary and write down what did you do or eat prior to a flash. After a week or so you will be able to identify some culprits.

    • Try to work out at least 30 minutes 3 times a week or more
    • Try some yoga to lower stress
    • Practice deep breathing
    • Talk to yourself kindly
    • Reduce or avoid coffee
    • Reduce or avoid alcohol
    • Lower sugar intake
    • Stop smoking
    • Keep your room temperatures on the cool side
    • Have an electric fan on hand (handheld or normal) in case you need it
    • Wear layers of clothes. This way you can easily add on or take off according to your needs.
    • Sleep with layers of blankets and/or sheets to adjust your temperature
    • Try to keep cold water at hand. If you feel a hot flash coming apply some water with a cotton towel or spray on your face and drink some cold water.
    • Use cold gel pack if water is not possible.
    • Avoid hot showers and baths. You can use lukewarm water instead

    If your hot flashes don’t improve with lifestyle changes, look for professional help; there are many therapies that can help you, including traditional hormonal replacement therapy and bioidentical hormonal replacement therapy. Read more about hormonal replacement therapy here.

  • health, menopause, perimenopause

    Healthy bones and teeth with smoothies

    Our teeth and bones need vitamins and minerals to keep strong and healthy during menopause and perimenopause. Smoothies are a delicious way to eat those nutrients. As you know smoothies are in fashion. And there are good reasons for it. They make it easier to drink something healthy and consume some powerful foods in a delicious and convenient form.

    Smoothies for teeth and bone health in menopause and perimenopause

    We can use smoothies to strengthen, protect and even heal our bones and teeth. After 40, during perimenopause and menopause and beyond, we need to take care of our bones and teeth, because the hormonal changes that take place can weaken them.

    Sometimes when we think of good foods and nutrients for bones, we think of milk. But in reality we need more than milk, and in fact we may not need milk. We think milk, because of the propaganda. While it is true that milk has a lot of calcium, and calcium is great for teeth and bones, we also need other nutrients.

    Teeth and bones need vitamins and minerals during menopause and perimenopause. Bones can regenerate and strengthen, about 5 to 10% of all bone tissue is renewed each year.

    Teeth also need food, the same foods as bones. Your teeth are stronger if you eat the right foods. Dentists don’t teach patients to eat for teeth health, but it is fundamental. If you eat healthy your teeth don’t develop many cavities.

    Nutrients for teeth and bones during perimenopause and menopause

    The nutrients that strengthen our teeth and bones are the same at any age. However, at times of hormonal fluctuation we need to make sure we are having them. Some of the most important nutrients are:

    Calcium.

    The best and easiest calcium to absorb is from animal sources, but there are also many veggies that have it such as spinach and other green leaves as well as soy and white beans. (Read calcium in bone broth)

    Potassium.

    This mineral is needed for bone and teeth health as much as calcium. One study found that potassium reduces bone degeneration and increases the rate of bone formation in women. Bananas, sweet potatoes, oranges, cantaloupe, honeydew, apricots, grapefruit, prunes, raisins, dates, peas, cucumbers, etc. are wonderful sources of potassium.

    Vitamin K2.

    This one is difficult to add to smoothies. The richest natural source is a Japanese food called natto (fermented soy beans), which doesn’t taste that good. (I take a supplement of K2 every other day or so)

    Smoothies recipes for healthy bones and teeth

    Protein.

    This you are probably consuming enough in you meals

    Magnesium.

    You can find it in green vegetables, such as collards and kale, in some seeds such as poppy, sesame, chia etc., some nuts, legumes, whole grains and avocado. Avocados, seeds and nuts add a lot creaminess to the smoothies, but be careful because they have a lot of calories.

    Phosphorus.

    You can find them in soybeans, fish, meat, milk, eggs, in legumes and whole grains. You can add oats to your smoothies.

    Vitamins

    • Vitamin D. You can get it from the sun and supplements.
    • Vitamin A. You can find it in sweet potato, spinach, carrots, cantaloupe, mangoes, eggs and others.
    • Vitamin C. There are a lot of fruits with this nutrient such as, citrus, berries and many tropical fruits. You don’t need any specialty fruits to get your daily requirements of vitamin C.

    Zinc.

    You can find it in seeds, nuts and some grains. The most abundant sources are meat and shellfish. One powerful source is broccoli sprouts, and you can add them to smoothies or salads.

    Others.

    There are also other minerals that are required in small amounts. These are part of many fruits and veggies.

    Did you know?
    Sesame seeds are a good source of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. A quarter cup of sesame seeds has more calcium than a cup of milk. It also has a lot of calories, but you can add a tablespoon of tahini to your smoothie.

    Now some recipes

    Smoothies for teeth and bone health in menopause and perimenopause

    Collagen, anti-inflammatory smoothie

    Ingredients
    1 cup water
    1 scoop of powdered collagen or gelatin
    1 cup fresh mix berries
    2 teaspoons of seeds such as sesame, hemp, pumpkin, sunflower or others
    ½ frozen banana. For potassium, fiber and sweetness. It also makes the smoothie very creamy
    1 pitted prune. For boron, fiber and sweetness
    ½ tsp of turmeric powder
    A bunch of broccoli sprouts
    Optional: If you like more sweetness add stevia, date sugar, maple syrup or sugar.

    Instructions
    Put all ingredients in a blender until smooth. Drink right after. You can adjust to your preferred thickness adding more water. Don’t worry if you don’t have all the ingredients, use what you have.

    Very cherry

    Ingredients:
    1 cup of fresh or frozen pitted cherries
    ¼ cup of oats
    ½ tsp of turmeric powder
    1 cup of milk or water. It can be almond or full fat or 2% pasture-raised, grass fed, organic cow’s milk, or goat’s milk
    1/2 cup of organic Greek yogurt (full fat or 2%)
    ½ frozen banana
    Optional, pitted dates or prunes for added sweetness or stevia, maple sugar or sugar
    Optional, one scoop of powdered collagen or gelatin

    Instructions
    Put all ingredients in a blender until smooth. Drink right after. You can adjust to your preferred thickness adding more water. Don’t worry if you don’t have all the ingredients, use what you have.

    The smoothies can also be consumed as smoothie bowls. The only difference as you know is that you will eat them with a spoon/fork, instead of drinking them.

    Make your smoothies or bowls pretty and sit down and enjoy the flavors.
    Read: Recipes for infused water


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  • fitness, health, menopause, wellness

    Why do we gain weight during menopause?

    No doubt gaining weight is easy, but during menopause even the skinniest people add on some pounds, especially around the tummy. In the past everything was blamed on hormones, but that has changed. The reasons for menopausal weight gain are complex. Let’s take a look at some of them:

    Calories add up

    Through the decades of our lives most of us gain a little weight every year. Little by little it becomes more noticeable.

    Drug effects

    Many drugs cause weight gain. Some of the worst are anti-depressants and antibiotics. Antibiotics are now part of our normal food; they are fed to animals so they become fatter. Even some vegetables contain tiny amounts of antibiotics because animal manure or feces get in contract with the vegetables.

    Our gut bacteria is affected

    Our gut bacteria is fundamental to controlling weight. During midlife the gut bacteria is under a lot of pressure caused by antibiotics, stress, hormonal changes, and others. (Read gut bacteria during menopause).

    Lack of muscle

    As we age and don’t work out, we lose muscle. With muscle loss we need less calories to maintain our body so the extra calories go to our fat reserves. In other words, our metabolism slows down.

    Weaker organs

    By midlife some of our vital organs are tired or overwhelmed. We are surrounded by toxins and have not-so-healthy eating habits that affect our liver and thyroid. We have a ton of stress that affects our adrenal glands and some mindset habits affect the whole body. If the liver and/or adrenals are not working properly that will further affect our thyroid. This will have a direct negative effect on our weight, energy levels, mental clarity, happiness, hot flashes, etc.

    Combination factors for weight gain

    Some menopausal symptoms such as insomnia alter our gut bacteria and this causes weight gain. On top of that we don’t have enough energy during the day and move less. Some people suffer from depression during menopause and tend to eat a poor diet. This and other causes create the perfect storm for weight gain.

    Stress at midlife

    Stress causes weigh gain in most people. Many people resort to calorie-rich foods such as sweets, carbohydrates, fats and alcohol during stressful periods. For many women these are years of changes or personal dissatisfaction that result in stress, sadness, and worrying a lot. Stress creates many hormonal issues that contribute to weight gain. (Read stress in menopause)

    Menopausal weight gain is different than previous weight gains

    This is something that shocks many women. During perimenopause and menopause we don’t only gain weight, our body shape changes. We accumulate weight around our tummy and in the back. Belly fat is the main characteristic of menopausal weigh gain. In some women the breast may also grow, in others the contrary happens.

    The worse type of weight gain

    Belly fat is not good news. Belly fat is associated with heart disease, diabetes, hypertension and other illnesses.

    Menopausal weight loss is totally possible

    Weight loss is always challenging because it requires habit changes. Menopausal weight loss can be more challenging because there is no one size fits all diet, or no calories-in-calories-out. Our hormones and gut bacteria are different and are stopping us from losing weight. And as always there are a lot of diet options and misinformation and selecting the right choice is not easy. Totally not fair, but do not worry menopausal weight loss is possible.

    How to lose weight in midlife?

    The first thing that many women (including myself) find out is that the diets that used to work so well, do not work anymore. It is important to understand the causes of weight gain in midlife, because this makes it clear that it is not only a matter of a diet; we also need to:

    Control stress, eat healthy, eat nutritious food, be happy, sleep well, etc. And the hormones? We also need to balance our hormones. Fortunately the same things that help us balance the hormones and strengthen our organs help to lose weight and to have a happier life. If we see the whole picture:

    During midlife, our bodies are calling us to live a fuller, more meaningful life, to live every moment and protect our bodies.

    That is the gift of menopause, an invitation to live a better life during our second half, or as it’s called in Chinese medicine “second spring.” Spring is a time of re-birth and awakening.

    Xassy

    To lose weight during perimenopause and post menopause we need a gentle reset. Good news, it is possible, more good news, it will improve your total health.

    At this time more than a diet we need some lifestyle changes. I lost weight doing just that and you can do it too.

    That is our motivation during midlife. Weight control is not about vanity, it is about health and quality of life. We are improving and protecting our current and future health, both physical and emotional, by learning to control our weight.

    This is a series of articles in which I will share how you can lose weight during perimenopause and post menopause. Next article: Intermittent fasting to lose weight in menopause


    –

  • health, wellness

    7 Day self-care must do challenge for women in midlife

    Most people agree that self-care is any activity that can make you feel recharged, peaceful or joyful. In this spirit, I have created a 7 day self-care “challenge” to motivate you to try something that will help you to recharge and refresh.

    self care for women in midlife

    Any activity can be self-care if it is mindfully done. The contrary of mindful is mindless, when we do things without thinking about it, without enjoying them.

    Life is every second we live. Let’s make every second count

    For this self-care for midlife women challenge, I have selected simple activities that deliver great results. Here we go:

    Day 1: Breathe

    Yes, that simple. Take small breaks during your day (3 or more) and do deep breathing, three at a time. Breathe with your nose, mouth closed. Inhale slowly, filling all your lungs, hold and slowly release. Repeat and enjoy the relaxation that deep breathing brings.

    Day 2: Stretch

    You will try to take at least 3 stretching breaks during the day. It could be as soon as you get up, midday and before sleeping. Just stretch yourself in all directions. Bonus: also do deep breathing before stretching.

    self care challenge

    Day 3: Drink

    We are going to drink water, plain water, and unsweetened herbal teas or infused water. How to infuse the water? Just add some lemon, lime, oranges or any fruit you have. There is a catch here, the water has to be room temperature or warm. Try to drink at least 6 cups of water. The warm water will improve your digestion and bowel elimination.

    Day 4: Be in the nature

    Being in nature is one of the easiest way to relax. Just go to your garden or anywhere outside where there is some vegetation. If possible, lovingly touch the plants or the soil, or take your shoes off.

    This is not a mad new age ritual, we carry positive charge in our bodies because of the radiation we are constantly exposed to, such as wi-fi and screens everywhere. Trees and plants can absorb some of that positive charge leaving us more neutral and relax.

    Day 5: Vision

    We are not talking of vision boards here, although they are also self-care. We are talking of your precious eyes. We are going to relax the eyes. Take 3 breaks during your day to practice long distance vision.

    This is simple:

    • Focus on something distant from where you are. For example if you go outside you can focus on a mountain or tall trees, observe the details.
    • Close your eyes for a few seconds
    • Now look at something close to you, it can be your hand (not your phone)
    • Repeat the process 3 times.
    • Now gently cover your eyes with the palms of your hands, do not put pressure on the eyes. Breathe normally but consciously a few times. Take the palms out and open your eyes.

    Our eyes are stressed because they were mainly designed by nature for long distance viewing and we are using them most of the time for very short distances (phone, computer, books etc.) so it is important to look at a distance frequently during the day. Relaxed eyes are healthier.

    self care for women

    Day 6: Chewing

    Today is a day to chew well our food. This has many advantages, the first is that it allows us to really taste the food. Second, it slows us down, so we eat less. And when we chew we are helping our stomach, and therefore, improving our digestion. Chew each bite (or a lot of the bites) 20 times, count from one to 20. We are not used to chewing and it is an important activity to avoid digestive issues, and it also helps to avoid overeating.

    Day 7: Laugh

    Best for last. Laughing is very relaxing. It helps us to decrease cortisol, the stress hormone that consumes our estrogen (read stress and perimenopause). Pick a standup comedy on TV or a funny movie and enjoy.
    Bonus: pet a pet or play with a kid. A sweet activity that connect us to other living beings.

    I hope you enjoy these activities and develop your own self-care routine.


  • health

    Should you take HRT or bioidentical hormones during menopause and perimenopause

    I remember a beloved youtuber in a video showing how to apply certain makeup and suddenly saying, “I am having a hot flash.” As her well made-up face got drenched in sweat, all I was thinking was, “But she said that she takes hormones (HRT).”

    Many women suffer a lot of symptoms during perimenopause, menopause and post-menopause. Some of the symptoms are, depression, hot flashes, weight gain, sleep problems, vaginal dryness, vaginal atrophy, etc. Most of these symptoms are caused by hormonal imbalance.

    Hormone replacement therapy

    If you go to your doctor with those symptoms, normally you will get one of these treatments: hormone replacement therapy (HRT) or bioidentical hormone replacement therapy (BHRT).

    What is better: HRT or bioidentical hormones?

    There is no one answer in conventional medicine. The doctor recommends what he or she thinks is the best treatment for every patient depending on the severity of the symptoms and the overall health condition and risks. So there is no one better than the other for every person.

    What is HRT?

    HRT is hormone replacement therapy. The treatment replaces some of the estrogens and progesterone that we lose during perimenopause, menopause and post menopause to try to balance our hormones. The hormones used in this treatment are synthetic drugs, and some of them are made using animal hormones.

    The advantage of this treatment is precision, because they are created in a lab, it can be personalized and the amounts of the active ingredients are exact. They can also be more potent.

    HRT has many drawbacks and health risks and it is not the best treatment for many women, including women with higher breast cancer risk. As you may have read, HRT increases the risks of heart disease, stroke, blood clots and breast cancer. There are also indications that it does not protect against osteoporosis, heart disease, and dementia, as some in the medical community believe.

    Pretty scary drugs, if you ask me. As a functional medicine consultant, I think this treatment should be used only when absolutely necessary. I disagree with the medical advice that it is recommended to people with moderate menopausal symptoms. In extreme cases, I think it can be used to stabilize the hormones while a healthy lifestyle and natural techniques are followed. Ideally this should be a temporary solution.

    bio identical hormone replacement therapy

    What is BHRT?

    BHRT is bioidentical hormone replacement therapy. Same as before but using plant based hormones. There are creams, pellets, pills and other forms to deliver these hormones.

    The plant based hormones are identical on a molecular level to those created by our bodies. The fact that they are plant based may make it appears as if they are safe, but according to the FDA, bio-identical hormone replacement therapy has not been studied long enough and it may not be safer than the synthetic versions.

    Some studies indicate that they are safer, but we do not have enough data. Some doctors express that BHRT is not as precise as conventional HRT.

    Alternatives to HRT or BHRT

    Many women can get great relief from perimenopausal and menopausal symptoms with just lifestyle changes. Besides a healthy lifestyle, there are also many natural treatments using supplements, herbs and natural techniques that offer relief. Ideally HRT and BHRT should be the last resort or a temporary resource.

    We are more than hormones

    In functional medicine we believe that the hormonal imbalances addressed with HRT and BHRT are normally caused by deeper health issues affecting vital organs such as the liver and adrenal glands.

    Most natural health practitioners will not only try to balance the hormones, they will also try to determine what organs are causing the imbalance, and will try to solve the root cause of the problem. Usually a natural or functional medicine practitioner looks at the person as a whole and not only the illness or symptoms.

    Many menopausal symptoms can be caused by emotional reasons or too much stress. In addition to treatment, most natural practitioners will recommend many lifestyle changes, most regular doctors will also recommend some changes but with less emphasis.

    HRT and BHRT work faster than natural treatments and lifestyle changes. But they will never beat a healthy lifestyle and actually solving the health problems that are causing the menopause related symptoms.

    Other risks of HRT and BHRT

    As previously said, when our hormones are imbalanced there are causes that need attention. If we only take hormones, we are not addressing those underlying issues and without treatment probably they may get worse.

    Another aspect is that hormonal replacement, just as in the case of that youtuber I mentioned earlier, may not eliminate all the symptoms. In some cases HRT and BHRT only improve the severity of the symptoms. Some women will need to try different protocols to reach an ideal state and more often than not, it may not be reached. HRT and BHRT, just like contraceptives, can have side effects such as facial hair growth, acne etc.

    Conclusion

    Although HRT and BHRT have many risks, if a woman’s quality of life is severely affected, these treatments can offer a bridge while trying to improve general health and embracing a healthier lifestyle. Long term a drug or supplement is never a good substitute for a healthy lifestyle.

    A word of caution

    If you take hormones, do not discontinue them without consulting with your doctor. There is a safe way to do it and it must be followed.

  • health, lifestyle, menopause, perimenopause, wellness

    Aromatherapy for menopause and perimenopause

    Can you smell something delightful to reduce or eliminate perimenopause and menopause symptoms? I am talking of essential oils and aromatherapy.

    I love essential oils. I started to study aromatherapy in the early 90s, almost 30 years ago. I have used aromatherapy for many conditions and I find it works really well for hormonal and mental balance. These attributes make essential oils perfect to improve some of the symptoms of perimenopause and menopause.

    Aromatherapy for menopause and perimenopause

    Why aromatherapy for perimenopause and menopause?

    There are many essential oils that can help us during this time. This is in part because aromatherapy is very good at lowering stress and promoting joy. By lowering stress, our estrogens are available to fulfill their role instead of helping to keep cortisol in the body.

    Those preserved estrogens will help in many aspects, including to sleep well, avoid hot flashes, keep weight under control and protect the skin and vagina against dryness. (Suggested reading: stress during menopause and perimenopause).

    Promoting joy and wellbeing is another important role of essential oils. Depression, insecurity, irritability, and sadness are very common in women during perimenopause and menopause. These feeling are bad enough, but in addition they can help to trigger other bad symptoms such as hot flashes, insomnia and low libido.

    Essential oils with phytoestrogens

    Many aromatherapy experts and fans believe that some essential oils have molecules that have similar effects as sex hormones. There are only small studies on this subject. Only a few essential oils have been found to have a possible phytoestrogen (estrogens from plants) effect; these oils are geranium and rose otto. However there are studies proving that certain essential oils alleviate the symptoms of perimenopause and menopause. With or without phytoestrogens, essential oils are still very effective.

    Which are the best essential oils for menopause and perimenopause?
    There are two ways to approach this question. We can treat specific symptoms or use oils to balance hormones.

    Essential oils for hormonal balance

    Essential oils for hormonal balance

    Geranium

    There are a few small studies suggesting that geranium has an estrogenic effect on the body and it helps to balance hormones. I have noticed that when people have too much estrogen they tend to dislike geranium, finding it too strong, too floral or too sweet. Maybe it is a natural body response to avoid more estrogen. During menopause and perimenopause we normally need more estrogen, so it works very well.

    Geranium has many other properties and benefits including reducing stress and improving blood circulation.

    Rose otto

    I could write a book describing this marvelous oil. Imagine holding sixty beautiful roses on your hands, picked for you at dawn, so they are at their peak. Imagine the incredible aroma and the lavish, delicate beauty of these flowers. Imagine how many bushes it took to produce those roses. From all these 60 roses it is said that one precious drop of essential oil will be produced, that’s right one, uno, eins.

    This oil is the stuff of legends, from queens in biblical times to the Maharanis of India. It is one of the most expensive oils and one of the most adulterated ones, it is difficult to buy the real thing.

    Ok, back to menopause and perimenopause. Rose otto may be estrogenic, this will help increase our estrogens and alleviate some menopausal symptoms. It has been used for a long time as an aphrodisiac. Beyond that it is very powerful for relaxation, happiness, and to induce calm.

    At a spiritual level, rose otto helps to resolve anger, fear, and jealously, and it boosts confidence and happiness. We all can use these benefits.

    Clary sage

    This is the most recommended oil for women’s issues, including perimenopause and menopause. Many people with expertise in aromatherapy believe that it has phytoestrogens, but some experts who have studied the chemistry of the oil believe that that is not accurate. In any case this is a wonderful oil.

    Many studies have confirmed that it is very relaxing, antidepressant, calming, and can produce an almost anesthetic effect. Clary sage oil has been shown to lower blood pressure, relieve anxiety and stress, and boost memory. This will help many menopausal symptoms.

    Other oils

    Other oils commonly used are fennel, cypress, angelica, lavender, peppermint and coriander.

    Beyond hormones

    We can also use essential oils that treat specific issues such lack of sleep, depression, irritability etc.

    A study to lower menopausal symptoms

    There was one study with about 52 women with perimenopause symptoms. The women got massages every day for 8 weeks. Half of the women had massages with essential oils and the other half without essential oils. The women with the essential oils experienced a lot of relief in their symptoms, the other women did not. (I am surprised with this result as I believe both groups should have benefited from stress reduction).

    The oils used during this experiment were:

    4 parts lavender, 2 parts rose geranium, 1 part rose (not clear which type), 1 part jasmine (not clear which type).

    The carrier oils were almond 90% and primrose 10% at a 3% concentration of essential oils.

    For people not used to essential oil preparation this is a more of a do-it-yourself recipe that I prepared for you if you want to try it.

    Massage oil for menopause and perimenopause symptoms

    You will need a 4 ounce (120 ml) bottle to store the oil
    Carrier oil
    3 ounces (90 ml) almond oil
    1 ounce (30 ml) primrose oil

    Essential oils (EO)

    • 36 drops lavender EO
    • 18 drops rose geranium EO
    • 9 drops of rose EO
    • 9 drops of jasmine EO

    Mix the essential oils separately, let them settle for a few minutes and add it to the carrier oils. You have now got your massage oil.

    Conclusion

    Aromatherapy is without a doubt a good solution to treat perimenopause and menopause symptoms. It is easy to access and normally without side effects. The essential oils can be used in personal care products, inhalers and in diffusers and burners. You can use essential oils to treat specific symptoms or to balance hormones.

  • health, menopause, perimenopause

    Stress is really bad during menopause and perimenopause

    Stress is really bad during menopause and perimenopause, it is worse than bad food and lack of exercise. You probably have read things like this: Eat this, eat that, do not eat that cake, it will kill you. Yes it has sugar, bring the priest we need an exorcist to get the sugar out and the gluten and the milk and the joy. No doubt sugar is bad, but the stress produced by the scary headlines is worse, at least for your hormones.

    stress affects estrogen during menopause and perimenopause

    Stress is really bad during menopause and perimenopause because as you know those pesky menopause and perimenopause symptoms are the result of hormonal imbalance. In order to alleviate or eliminate the symptoms we have to balance our hormones. In the natural community there is a lot of emphasis on food to control or manage the hormones.

    Without a doubt food is important; however, I think stress is equally or more important to balance your hormones.


    Do you know anybody who eats super clean, super healthy and that person is bitter, judgmental, and she or he looks stressed out or with anxiety? I know more than a few. Food alone is not the answer. And more importantly, food should not create stress or deprive us of joy.

    Why is stress really bad during menopause and perimenopause?

    Let me simplify it: every time we stress out, two hormones rush out, adrenaline and cortisol. The one that keeps lingering to help us escape danger is cortisol.

    stress lowers estrogen during menopause and perimenopause

    In the past, we used these hormones when we needed to escape from a predator, in other words we ran to save our lives. Stress is a response to danger. In the present time, stress is caused by many factors, which are mainly harmless or at least nonlethal. In fact most of our stress is caused only by our thoughts. However, the body’s stress response is the same as if it were in danger.

    The organ that creates cortisol are the adrenal glands. These glands are depleted in many people in our age bracket. They are depleted and not working properly because of a few factors: we have had too much stress throughout our lives, we may have taken hormones such as birth control pills and our lifestyle is not very healthy. So we may not be producing enough cortisol to support a lot of stress.

    More cortisol less estrogen

    Our body is always trying to protect itself. It will always give priority to immediate protection than to other bodily functions. Since the body believes that the stress hormones are so important for survival, when it does not have enough cortisol, it uses other hormones, including estrogen, to make more cortisol. During menopause and perimenopause, we have less estrogen and if we have stress it may be used to create cortisol instead of working as estrogen.

    In conclusion

    During menopause and perimenopause we have lower levels of estrogens and progesterone. We also have a lower capacity to make cortisol. If we have a lot of stress our body maybe using our little estrogen to make cortisol in order to supply fuel for our useless stress.

    In other words your stress is depriving you of your estrogen, and we feel it in the form of all the menopausal symptoms.

    Xassy.com

    Stress is really bad. And the good news is….. you can control it, no prescription required.

    Read Why do we gain weight in perimenopause .