wellness

  • health, wellness

    Reduce stress in menopause with a healthy diet

    During menopause and perimenopause, stress is one of our biggest foes. Stress alters your hormones and contributes to all the other menopausal symptoms including weight gain, hot flashes and emotional volatility. To reduce stress in menopause with healthy foods is easy and efective.

    Reduce stress in menopause with a healthy diet

    As you know stress can also make us fat. There are many reasons for this. When we are stressed out, we tend to eat more and eat not so healthy. Some of the foods that stress makes us eat are sweets, alcohol, big meals, Chinese take-out, fried foods, and fatty foods among others. Wine and cocktails are particularly tempting, and with nachos, even better. Those foods may offer temporary comfort, but they are only contributing to creating more stress later on.

    Stress also affects your gut bacteria. Gut bacteria is critically important for your overall health and your weight. The hormone that produces stress affects the gut bacteria and contributes to weight gain, especially in the abdomen.

    Stress is not only emotional, it is also physical. The foods we eats have an effect on cellular stress levels and also affect our emotional wellbeing. When the body doesn’t get enough nutrients, you will feel less energetic, and you may have less concentration and focus. All of this may lead to more stress and create a vicious cycle. Reducing stress in menopause is important and the right foods can help you.

    Reduce Stress with nutrition

    A nutritionally dense meal can help you feel more energetic and lower your stress and anxiety levels. The best way to fight stress is to eat a delicious, healthy, and balanced diet. This “diet” ideally should include all the different food groups.

    Reduce stress in menopause with a healthy diet

    Eating healthy, menopause-friendly foods such as whole grains, leafy vegetables, and proteins is the best way to make sure that your body gets the optimum levels of nutrients to avoid hormonal imbalance. There are a lot of foods that can help us lower stress. These stress reduction foods will help you to calm your mind and energize your body permanently, instead of providing a temporary lift-me-up.

    Best foods to reduce stress in menopause

    Some of the best foods are:

    Chamomile Tea

    The wonderful chamomile is my herb of preference to calm down. Either using its powerful smell with essential oils or drinking it in tea. Chamomile tea has been used for millennia in many cultures. You can drink a cup of chamomile tea before bed to help you sleep better or during the day when you feel stress creeping on you. The essential oil is also great for the same purposes, the oil is mainly used in skincare products to calm the skin because the smell is not particularly pleasant. Similar herbs are lavender and Melissa (lemon balm).

    Chocolate

    You probably knew this already. Chocolate has the power to lift our moods. Chocolate besides being almost seductive is also full of nutrients. When you need something sweet, a small piece of dark chocolate is healthier than most sweets with the exception of fruits. Of course commercial chocolate is loaded with sugar and fats and we can only indulge in moderation.

    There are studies that show that chocolate has flavonols and polyphenols, two very important nutrients. To get more of these nutrients try to pick the darkest chocolate you can. Also look at the label; the fat in the chocolate has to be cocoa butter. Because cocoa butter is expensive, many companies separate the cocoa powder from its natural fat to sell them separately and add an unhealthy, cheaper fat.

    Berries

    Berries are fabulous fruits. They have great flavor, they are full of nutrients and they are naturally low in sugar. When you want something sweet and decadent, berries can be your fruit of choice. They are an easy snack that will help you to avoid unhealthy choices. You can create a parfait by adding blueberries and some yogurt or make a smoothie.

    Berries have high levels of antioxidants that will help you to have better focus and lower stress.

    Oatmeal

    The humble oatmeal is one of the most awesome grains in nutrition. Oats are full of fiber that helps to lower the bad cholesterol. The same fiber will keep you feeling full for long time. In addition oatmeal will help you control sugar cravings because it helps to control the sugar levels in the blood. Oatmeal increases the levels of serotonin in the body; this is the feel-good hormone. All of this will contribute to lower stress levels.

    Green Leafy Vegetables

    Full of nutrients and low in calories, green leafy vegetables are the star in the nutrition world. You can have them in smoothies, salads, sautéed, stir fried, curried, and even make chips with them. They are rich in nutrients that will help you balance your hormones, and therefore, your stress.

    Omega 3 fats

    These wonderful fats are very important for cardiovascular and mental health. They help to control micro-inflammation in the body and in the brain. Omega 3 fatty acids are very important during menopause for hormonal balance and they can also help you be more focused, more productive and happier; all of these will result in lower stress. You can reduce stress in menopause with healthy foods such as these great fats.

    Reduce stress in menopause with a healthy diet

    Food rich in omega 3s include salmon, sardines and other cold water fish, flaxseeds, chia seeds, walnuts and other nuts.

    Fermented foods

    As we said before, the gut bacteria is very important for your mental and physical health. During menopause, your bacteria is affected by lower estrogen levels and this aggravates the menopausal symptoms. By eating some fermented foods you are helping replenish your gut bacteria.

    There are many studies linking gut bacteria to depression and mood swings. It is very important to eat fermented foods such as sauerkraut, apple cider vinegar, yogurt, etc..

    Citrus foods

    Citrus fruits are so refreshing and full of vitamins, especially vitamin C. There are some studies indicating that vitamin C can directly help lower stress and anxiety levels and improve your mood.

    Water

    Dehydration brings irritability and lethargy. Drinking enough water is very important to lower stress. If you prefer your water with flavor, you can drink infused waters.

    Foods that make stress worse

    The same way that some foods can help you lower stress, there are also some that will increase stress. We already talked about sugar, but there are many more. In general processed foods, especially ultra-processed foods, are really bad for your gut bacteria and subsequently greatly affect hormonal balance. These foods will suck your energy, make you hungry and lower your concentration levels. This happens because your body does not recognize them and they are full of toxins.

    Ultra-processed foods include most commercial cereals, drinks like sodas, some commercial breads, most commercial snacks, some commercial sauces and condiments, etc. You can reduce stress in menopause with healthy foods.

    Too much coffee can also increase anxiety and stress. Alcohol in general is not healthy; if you drink it, try to limit it.

    Eating to lower your stress

    In order to lower your stress you need to eat the right foods at the right time.

    If you eat breakfast try to include complex carbohydrates such as oats and/or protein and some healthy fats. This type of breakfast will fill you up and give your energy. Avoid high sugar and bad fats.

    If you feel like having a snack, try to eat nuts, fruits especially berries and citrus fruits, yogurt or a small piece of chocolate.

    For lunch and dinner avoid too many refined carbs such as commercial breads, too much pasta, noodles etc. You can eat carbs, including pasta and noodles but they should include healthy proteins and vegetables. Try to eat natural foods and try to include vegetables of different colors.

    Try to make your meals delicious. Healthy and stress-reducing foods don’t mean non-tasty foods. I believe that we have to enjoy our food. Food doesn’t only provide nutrients to the body, it also nurtures our souls. You don’t need to eat in a certain way all the time, you can indulge in foods that are not healthy, but try to eat healthy at least 50% of the time. This will help you to reduce stress in menopause and perimenopause.

    Make your meals fun and eat using all your senses. Take your time to eat and enjoy your meals. And last but not least, try to eat at the same time every day. If your body doesn’t get food when it needs, it you will get stressed out.

    I hope this article helps you to plan your meals, reach hormonal balance and a happier menopause.

  • health, wellness

    Delicious soda substitutes

    If you are trying to either drink more water, stop a soda addiction or just lowering your consumption of commercial drinks, there are a lot of healthy, delicious, options.

    These are some easy, healthy options to sodas and commercial drinks.

    Healthy, delicious alternatives drinks to soda

    Infused waters

    Try to take maximum advantage of the opportunity to create a healthy habit. You are trying to change a habit, so it is better to change it for something healthy instead of switching soda for other sugary drinks. Infused water is a great choice. Let’s see some infused water examples.

    Add zest

    You may add any citric fruits and a little of their zest to your water. Orange, lemon, lime, grapefruit and other citric fruits taste great on their own. Just cut the fruits in rounds (don’t peel it) and add the water. Let it absorb the flavor for about 30 minutes and it is ready to drink. You can use the same fruit by just adding more water, as the flavor goes down you will know it is time to make a new batch.

    Add Spice

    You can use many spices to add more flavor and benefits to your water. For example, to the citrus mix you can add even more flavor with ginger. Ginger and lime infused water is one of my favorites. You can also use ginger on its own.

    Ginger is great for flavor and health. It improves the immune system, helps with digestion and elimination, improves blood circulation and more.

    You can also use cinnamon. As you may know cinnamon is good for our metabolism. Cinnamon goes well with apple and some berries.

    Add cucumber

    Cucumber is so refreshing. You can just add cucumber slices to water or mix it with other flavors such as citrus and berries.

    Add herbs

    All minty herbs are great so you can also try basil. Use them on their own or mix it with fruit.

    You may store the flavored or infused water in your fridge for up to 2 days. If you want to store your infused waters for longer than a day, eliminate the fruit, spices or herbs.

    Some tasty infused water combinations

    Here are 10 of my favorite fruit, herbs and spice combinations to add flavor to my water:

    • Lemon and orange
    • Raspberry and lime
    • Pineapple and mint
    • Lime and mint (let’s call it mojito)
    • Lemon and cucumber
    • Grapefruit and orange
    • Watermelon and basil
    • Strawberry and basil
    • Lemon and ginger
    • Peach and ginger


    Herbal tea

    In addition to infused waters you can drink herbal teas. There are a lot of awesome herbal teas. You will need to make the tea in hot water and let it cool or drink it hot.

    Green tea

    Green tea has less caffeine that regular tea and much less than coffee and a lot of antioxidants. If you like the flavor, it is a good substitute for soda. Matcha tea is in fashion right not, but all types of green teas are great options. Prefer organic tea over regular tea.

    Viva Agua Fresca

    If you are not ready to kick off sugar, natural fruit drinks are a better choice. Agua Fresca is a Latin American drink made with a little bit of fruit, water and sugar. You can use small amounts of sugar or stevia. These are like diluted juices made in a blender.

    An example of this is, some pineapple, add all the water you want, ice if you want and sugar or stevia. Blend it and enjoy it. If you add sugar, try to limit these types of drink to one a day.

    Diluted juices

    You can buy regular juice and add 3 parts or more water and 1 part of juice. This will add flavor without adding too many calories.

    What about kombucha?

    Kombucha is a good drink if you make it at home. If you buy it, be careful with the amount of sugar. I personally don’t like the flavor, but some people love it. The advantage of kombucha is that it has probiotics. A glass of kombucha a day is healthy. However, don’t feel that you have to drink something, because everybody is talking about it. As you know today it is kombucha and tomorrow who knows what.

    Coconut water is also popular right now. It is healthy, but only one glass a day or so.

    Bad options

    Bottled teas, lemonades, and similar drinks are not good options because they are very acidic. Some of them are even more acidic than sodas. They are also full of sugar and/or artificial sweeteners and other ingredients. There are some better than others, so check the labels.

    Other bad options are coffee and sugary coffee drinks. They have too much caffeine, the coffee used in these drinks is low quality and full of mold and tend to have a lot of sugar. Coffee in moderation is OK.

    Water flavoring powders is another tricky option. Some of them maybe good, but they are still mostly artificial.

    Read the first part: How to stop soda addiction

    I hope these tips can be helpful to you. Subscribe to our newsletter if you like these type of topics. If you have any other tips and recipes please comment below.

    –

  • 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

    You need these 2 awesome healing plants in your home

    Home sweet home and with healing plants, home with a sweet healing garden. I am not a good gardener, many of my plants commit suicide, but I try and my garden more or less looks nice.

    Besides beautiful plants, our garden can also have healing plants. The two plants I will recommend you today are so easy to grow indoors and outdoors and they are so sturdy that even I can grow them successfully.

    Properties aloe vera

    Those plants are aloe vera and Melissa or lemon balm. You probably know aloe very well, it is a powerhouse when it comes to healing. And Melissa or lemon balm is very soothing. Let me tell you more about each one of them and why it is a good idea to have them at home.

    1- Aloe Vera

    Aloe is one of those plants that we can write books about. You can cut a little part from a leaf and use its meaty center or gel to:

    • Aloe juice. It promotes good digestion, soothes the stomach and digestive tract and it can help with constipation (if used with the yellow substance).
    • Burns and wounds. Aloe gel appears to accelerate wound healing. Aloe is used directly on the skin for burns and irritations. It refreshes the skin and helps to control burning sensations and inflammation. It also promotes skin reparation.
    • Aloe has antibacterial properties.
    • Some people think that it reduces dental plaque. The diluted juice can be used as a mouthwash.


    Aloe in skin care.

    • Aloe is fantastic to soothe the skin and prevent inflammation.
    • It helps to eliminate, improve or prevent discoloration and dark spots. It is especially good for melasma. It has to be used directly from the plant every day for at least a couple of months. It takes effort, but I have seen it work great.
    • It may help to treat acne. Because of its soothing effects, it can also help treat the inflammation and irritation caused by acne medicines.
    • It may help treat Psoriasis and reduces redness and itching.


    Growing aloe

    Aloe normally is bought as a small plant and it can grow substantially if you plant it directly in the garden. If planted in a pot, the growth is proportional to the size of the pot. I keep it in a small pot; my sister lives in warmer weather and she has big plants in the garden. It is a nice looking plant that requires little care.

    Warnings

    If you use aloe in moderation, there are no side effects; however larger amounts taken orally may interfere with some medicines, so check with your doctor before deciding to take it internally frequently.

    How to use your garden’s aloe?

    Cut a leaf or a piece of the leaf. Make a few incisions in the leaf. Place it vertically for at least an hour. The plant has 3 parts, the outside, the gel and a yellow liquid. By placing vertically we are eliminating the yellow liquid which has latex and can cause allergies, irritation and loose motions if taken internally.

    You can use the gel directly on the skin or use it in smoothies for other effects.

    properties lemon balm or melissa

    2- Melissa or lemon balm

    Melissa or lemon balm is a type of mint. It is very easy to grow from seed and it is mainly used as a calming sedative tea. The plant can be invasive so it is better to plant it in a pot.

    Melissa’s leaves are used to make an infusion. The flowers can also be used. The essential oil is very expensive because the plant does not have a lot of it and it is difficult to extract.

    Some properties of Melissa or lemon balm

    • It is used for anxiety and depression
    • It can be used for tension-caused headaches
    • It helps to sleep better
    • It promotes happiness
    • The tea is used for colds and flu.
    • The essential oil is believed to lower triglycerides
    • It can help eliminate candida.
    • Some people use it to control ADHD in children


    How to use your garden’s lemon balm?

    To make the tea, just heat water to a boil and place some clean leaves in a cup and add the water. With a mortar or the back of a spoon, press the leaves, so they can release the essential oil. Let the water sit for about 10 minutes and the tea is ready to drink. You can add a sweetener if you want.


    Warning

    Lemon balm tea is safe to use, but in larger amounts, especially in the essential oil form, this plant may interfere with thyroid function, so if you suffer from hypothyroidism, avoid to use it in larger amounts. In larger amounts it may also interferer with hormone replacement therapy medications.

    Do you have any healing in your garden?

  • wellness

    The key to success: unmask your self-defeating behaviors

    Do you have a friend, relative or co-worker who keeps making the same mistakes over and over? For example, shopping while their credit cards are maxed out, paying them, and getting in debt again. We all have behavioral patterns, some are good and some not so good.


    I had a friend who used to tell a story. She was a Catholic and knew her priest well. One day during confession, the priest told her: “Jane, do you realized that you have been telling me the same sins, gossip and jealousy, every time you come here since many years ago. Are you going to change?” And I can tell you she didn’t.


    I was reading a fascinating interview with a therapist and author in the New York Times and something caught my attention, the term “self-defeating patterns.” It is not a new term but it is a very powerful concept.

    The author described that her patients have “self-defeating patterns that are contributing to their struggles, and once they see why the same thing keeps happening over and over — the same fight with their spouse, the same difficulty with family or bosses at work, the same fear of not being good enough … — they realize that the reason their lives feel like “Groundhog Day” is because of something they’re doing that they can change or do differently.”

    What are self-defeating patterns?

    These are behavioral patterns that are producing results that you do not want. They are stopping you from getting what you want. They are distracting you from the life you want to live. They are a form of self-sabotage. They cause troubles, destroy relationships and make you sad and sick. Nothing good comes out from them.

    Why do we have self-defeating patterns?

    We all have some of these patterns. In some people they are more destructive than in others, but we all have them. We have acquired them unconsciously through our lives. They mostly originate with limiting thoughts and manifest in bad results. They are also defense mechanisms that we no longer need. They can be the result of fear, insecurities and feeling unlovable. They can manifest in the form of:

    • Controlling personalities
    • Abuse
    • Criticism and judgement
    • Jealousy
    • Envy
    • Gossip
    • Playing the victim
    • Procrastination
    • Anger
    • And many more

    Many of these patterns affect our health, others our happiness and peace, and the remaining our success.

    Destroying the self-defeating behavioral patterns

    Sometimes it is easy to see the results of the patterns such as broken relationships, anger, incomplete projects, unhappy careers, abandoned diets, lack of exercise, procrastination, etc. It is up to us to look for the patterns, their causes and break the cycle. And how do we do that?

    The therapist in the interview said that:

    “The work of a therapist is to hold a mirror so the patient can see the causes of the problems and resolve to change the behavior”.

    Lori Gottlieb


    During therapy sessions we listen to ourselves, the therapists ask questions and we answer them. Somewhere else I read that we go to therapy to learn to be our own therapist and solve our own problems.

    In real life, we can hold that mirror ourselves if we choose to, and see our behavior and its results. This is a very powerful exercise that can be done using many techniques such as:

    • Journaling
    • Guided imagery
    • Affirmations
    • Meditation
    • Circles of friends
    • And many more

    We can also see our patterns when we read other peoples’ stories and relate to them, but this can be an indirect way and too time consuming.

    Hold the mirror

    The trick is to see and accept that we are producing the results we do not like and we need to correct the pattern or behavior. We do not need to feel guilty or sorry or bad for our self-defeating patterns we just need to see them and be willing to correct them if we want to change the results.

    Some people think that they cannot change, that “that is the way they are”. This is the first limiting thought to change. But we are not our patterns or our behaviors, we can change, we can grow, we can improve. If we are willing to see and analyze we can break self-defeating patterns.

    You can find the interview of therapist Lori Gottlieb author of “Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed” written by Judith Newman in NYT

  • 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, wellness

    Spring self-care for women in their 50

    “You only live once, but if you do it right, once is enough,” brought to us by the unforgettable Mae West. Self-care should be part of that life, right? Of course it should be, especially for women in their 40s and 50s. We have given so much and worked so hard already; we need some self-care aka “me time.”

    What is self-care?

    There is no one definition, but most people agree that it is doing something just for pleasure, just because we like it. There is no profit, no benefits (other than pleasure and satisfaction) and no obligation. With this out of the way, here are some activities to inspire your Spring Self-Care journey:

    self-care in midlife

    Try to go to bed early (and sleep)

    The long days of spring and summer bring a lot of activities and sometimes we sacrifice sleep. As you know, sleep is super-crucial for our wellbeing and health. If you are going to take care of yourself, this is an easy, wonderful activity that will yield great results.

    Do more of what …

    Do more of what makes you happy. What makes you happy? Dancing, singing, painting, and pottery-making, just watching a great movie or reading a book. Pick an activity and try to do it at least a couple of times in this season. Put it on your calendar to make it real, to make it happen.

    Cook

    If you like to cook, try a couple of recipes using seasonal ingredients. For example asparagus, artichokes, arugula, beets, leeks, radishes and others. Use one or more of these vegetables to create something yummy like a soup, salad, smoothie or a great dish.

    self-care 50

    Go outside, enjoy nature

    There is nothing more relaxing than nature. Go out and enjoy your garden or just take a walk in a park. Being in nature helps us to calm down, reducing the levels of cortisol and helping us to balance our hormones, and it is easy and nice.

    Spa treatment at home

    Prepare a space to have your favorite treatment. For example, a pedicure, manicure, facial, self-massage, foot massage, head massage, hair mask, whole body exfoliation, etc. Play some great music, or enjoy silence if you like, spray essential oil and prep reading material if you want. Put your phone far, far away, where you cannot reach it. Prepare everything, get your favorite herbal tea and do your treatment. Book yourself time and put it on your calendar; make a do not disturb sign, so that family members leave you alone for a bit.

    Prepare a new music list

    Include new and old music. Include one or more songs from your childhood, from teen years, college, late 20, 30s, 40s and whenever else you like.

    Learn new makeup

    If you use makeup, learn a new technique with videos, a free Sephora class, or a paid lesson or makeover.

    Have a tea party

    With friends or family. Or an ice cream party if you prefer, or any type of small party with minimum effort.

    self-care spring 50

    Take a weekend off

    Even if it is only one day and even if it is in your house. Do only activities that you will do during vacation.

    Put positivity in your social media

    Delete or unfollow people who post negative things or do not bring joy to your life in social media. Such as negative politics, news, scares, conspiracy theories etc.

    Take a mental health day.

    We all need it. Plan it out and do something you love

    Other ideas

    • Make or buy an awesome herbal tea
    • Make or buy a flower arrangement
    • Go karaoke with your friends
    • Visit a museum. Ideal activity for a rainy day
    • Get a massage.
    • Try a new hair style
    • Write a list of 10 things that make you happy
    • Make infused water with fruits you love and try to drink it at room temperature
    • Doodle

    What else would you add to your list of spring self-care?

    If you like these type of topics please subscribe to our weekly free newsletter

  • Beauty, books, lifestyle, wellness

    Favorites this week

    This is my collection of interesting things that I read, watched, ate, smelled, tried during the week, and that I think they are so good I have to share them with you. If you have your favorites leave a comment and share them.

    Read

    The Sinus Cure
    This is the newest version of an interesting old book. For allergy suffers, or people who suffer nasal congestion, the book offers interesting tips. The author is a MD who worked mostly as a functional doctor. I do not share all the opinions with the author, but I think it has some good advice when it comes to nutrients to treat sinus infections. I want to clear my sinus and there are no effective medical treatments, so I am hopping I can find something natural. This book was a first step in that direction.

    weekly favorites

    Watch

    La Tribu
    If you want to have a good laugh, this is a great choice. I am into comedy and laughs lately, it was one of my New Year resolutions. This Spaniard comedy, La Tribu, is super funny. I am new to standup comedy and I am also loving some old stand up comics such as: Trevor Noah and Ali Wong.

    Smell

    I am loving Tory Burch Bel Azur. It is a very refreshing, but sophisticated fragrance. Maybe it is more summer than spring, but still wonderful for this time.

    weekly favorites

    Make-up

    Viceart mini palette eye shadows. Viceart has an amazing quality. The fall out is minimal, they blend beautifully, and the colors are highly pigmented. Their prices are very high and this small eight color palette sold in Sephora offers a lot of value. It is a very warm palette with four matte colors and four shiny ones. I took it with me to Europe because of its size and versatility and it delivered.

    Skin care

    I tried a new sunblock, Anthelios 60 by La Roche-Posay. It is a favorite of many magazine editors and I understand the reason. It spreads easily, it does not leave a residue, tackiness or color on the skin. It did not cause me any irritation and it held well under the foundation. If you do not have problems with a chemical sun block this is a good product. I prefer a physical sunscreen and for that reason I will not continue using it. I wish I could find the same quality in a physical sunblock. However a few reviewers are saying that with heat it turns yellow on the skin, it did not happen to me, but the weather is pretty cold here.

    making bread

    Eating

    My husband and I are into the Great British Baking Show and it was one of my goals to start baking bread this year. Oh well, he started to bake ahead of me and we have been eating a lot of awesome homemade bread. I got two books from the library and we have been trying a lot of recipes including pop-overs, I used to love them in the Neiman Marcus’ café and now I can make them at home.

    Life

    Days are getting longer and it is time to spring-clean. I am getting ready to celebrate this wonderful season and Easter. I have a list of activities I want to do and cool new things to try. Did you read my 20 ideas for health and beauty in spring?

    How was your week?

    Photos by Nadya Spetnitskaya Melissa Walker Horn on Unsplash

  • health, menopause, perimenopause, wellness

    Protecting your microbiome for women over 50

    Imagine something in your body that can help you maintain your healthy weight, make you happier and keep you healthier. That is the role of the microbiome or good bacteria in our bodies. It is found all over the body, but especially in the digestive system (gut bacteria) and the mouth. During perimenopause and menopause the bacteria can suffer changes and it may have an effect in weight gain, depression, lack of sleep, hot flashes and other symptoms.

    Importance of good bacteria o microbiome during menopause and perimenopause

    As you know we are full of bacteria, we have more bacteria than cells, about 10 times more.

    That bacteria is critical for our wellbeing. Our microbiome, microbiota, or just bacteria, has a direct effect on our health, both physical and emotional. For this reason the microbiome is important for everyone, and at the time of menopause or perimenopause a healthy microbiome can help us have and easier transition. A non healthy microbiome can make us sick.

    The microbiome can have an effect on the development of diabetes, obesity, depression and other illnesses common during midlife. It is very important to keep our bacteria happy.
    .

    Microbiome and hormones during menopause and perimenopause

    It can get very complicated when talking about endocrinology, in other words hormones, but we will keep it simple. The good bacteria in our bodies contribute to the composition of our blood which influences hormone levels. This has a direct effect on our immune system.

    The microbiome influences the hormones, and the hormonal levels also influence the microbiome, it is a give and take relationship. During menopause and perimenopause the lowers levels of estrogens change the bacterial composition in the body, and this affects other hormones.

    Many scientists suspect that this has a direct effect on belly fat accumulation.

    The microbiome becomes one more very important aspect in bringing balance to our body. When talking about bacteria, we are talking of a new medical frontier. There is still much to be discovered and proven. But it has become accepted that it has a role to play in many of the menopause and perimenopause symptoms.
    .

    Keeping the microbiome healthy after 40

    Some practical tips to keep the microbiome healthy during post menopause and perimenopause.
    .

    Old fashion

    Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.

    Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.

    The good bacteria does not react well to animals raised with antibiotics and hormones and with vegetables full of pesticides. Organic produce and ethically raised animals are better.


    From food

    The bacteria also prefers nutrients from foods instead of vitamin pills and this could be a reason why many vitamins are not absorbed well by our bodies.
    .

    Loves plants

    Our bacteria is very health conscious. It loves plants. It prefers non soluble fiber. Some of its favorite foods are onions, garlic, asparagus, leeks and similar foods. These foods have non digestible fibers. The fibers reach the big intestine and there the bacteria interacts with them and as a byproduct creates some important nutrients and it reproduces keeping the colony healthy.

    The good bacteria’s favorite nutrient seems to be glutamine. This is an amino acid found in meats such as poultry, beef, and fish. It is also found in vegetables like the ones mentioned above.

    Our bacteria loves vegetables, fruits, whole grains and legumes. These are the prebiotics, in other words the food for the micro-biotics. Some foods like onion and garlic and some spices also help to kill bad bacteria, helping the good one.

    good bacteria o microbiome and hormone connection


    Loves a healthy lifestyle

    The good bacteria thrives with nutrient-rich foods, low stress levels, regular exercise and sleep. In return the good bacteria help us sleep better, lowers inflammation, and regulates our stress levels.
    .

    Likes good fats

    Omega 3’s are also important for the microbiome. These fats help us keep the intestinal lining healthy and this avoids the overgrowth of bad bacteria.
    .

    It doesn’t do drugs

    The microbiota does not like medicines, especially if they alter the balance of acidity-alkalinity in the body. Most medicines are not microbiome friendly but some are more damaging than others such as anti-acids, and the worst are the antibiotics.

    Antibiotics kill all bacteria, bad and good. Even natural antibiotic substances can have a very negative impact.


    Fermented foods

    We can include foods that naturally contain good bacteria such as lacto-fermented foods like kimchi, sauerkraut, yogurt, kefir, miso and kombucha to add more friendly bacteria to out gut.

    We are all different and for that reason some of us benefit more with some types of foods containing bacteria. You can rotate between yogurt, sauerkraut and other foods to see which help you improve your digestion and bowel elimination. For me that food is sauerkraut, for you it maybe a type of yogurt.

    Kefir is one the richest sources of bacteria, but try to have the non-sugar version.


    What to do if you suspect your bacteria is under attack

    We are constantly eliminating bacteria so we need to keep feeding the one we have. If you incorporate some of the advice above, especially when it comes to food, your microbiome will be healthier.

    In normal circumstances there is no need to take probiotic pills. The bacteria depends on our health and for that reason we need to improve our lifestyle in general. Follow some the advice above and you should see some improvement. You may try a macrobiotic supplement, but usually they only work if you make lifestyle changes.

    In extreme cases a few doctors are recommending fecal transplants in order to improve menopause symptoms, but this is rare.
    .

    Keep it real, peaceful and easy

    Many people recommend radical healthy diets for menopausal women, I do not. There are a few reasons for this, stress is bad, and a new diet will create stress and bad hormones. We first need to love ourselves so we can listen to our intuition because we have too many choices. How do you find the real diet? Who are you going to believe?

    There are a lot of diets out there, most of them by people with little science background. Some of those people become fervent preachers promoting their diet to a level of extreme fanaticism. This scares away a lot of people. For those reasons I recommend to go slow and steady.

    What I told you in this article is scientifically accepted by almost all the scientific community. It includes things that are easy to incorporate in our lives and most of them are pleasant.

    Our bacteria wants the best for us, by doing the best for our bacteria we are also affecting in a positive way our hormones and with that our energy levels, sleep, capacity to concentrate and mood. It is a win-win situation.


    In conclusion

    Our microbiome plays a crucial role in our health and it is affected by the hormonal changes that occurred during menopause and perimenopause. During this time we have to be more consistent in helping our bacteria so we can be healthier and even happier. Just a few changes can have enormous benefits.

    Read: perimenopause and menopause without bad symptoms

    .

    Photos by Gabrielle Henderson and Mel Elías on Unsplash