Osteoporosis: the emperor has no clothes

What if everything your doctor told you about osteoporosis and osteopenia was wrong?

Until recently, most of the medical fraternity believed that the reason older people fell was because their bones had become brittle and fractured more readily. An article in the Journal of Internal Medicine titled, “Osteoporosis: the emperor has no clothes,” confirms that the primary cause of what are normally labeled “osteoporotic fractures” are falls due more to lifestyle factors and not osteoporosis, i.e. abnormally “porous” or low-density bones.

The new study pointed out three false notions that can be disputed:

  1. Mistaken diagnoses:  Most fracture patients have fallen, but actually do not have osteoporosis. A high likelihood of falling is an age-related decline in physical health.
  2. Ineffective screening: Current fracture risk predictions including bone densitometry and other prediction tools can’t identify a large proportion of patients who will sustain a fracture, whereas many of those with a high fracture risk score will not sustain one.
  3. Unproven and unsafe treatment: The evidence for the success of prescribing drugs to prevent hip and other fractures is mainly limited to women aged 65–80 years with osteoporosis, whereas the proof of hip fracture-prevention in women over 80 and in men at all ages is virtually non-existent. Plus many drugs for the treatment of osteoporosis have also been associated with increased risks and serious side effects.

“While bone drugs like Fosamax  (a bisphosphonate) may contribute to increased bone mineral density, they do not necessarily improve bone quality and strength. Very dense bone created by destroying osteoclasts (bone-degrading cells) may be far more brittle than less dense bone where there is healthy turnover of the osteoclasts and osteoblasts (bone-building cells). In fact, drugs like Fosamax are notorious for contributing to bone degeneration in the jawbone. Plus an extensive body of research indicates higher-than-normal bone density greatly increases the risk of breast cancer.”


The authors conclude: “Given all this, should ‘osteoporosis’ be added to a long list of diagnoses for which doing less, or even nothing, is better than our contemporary practice?”

Fortunately, there are natural alternatives!

Eating a balanced diet of organic, unprocessed foods, using a natural bio-identical form of the hormone *Progesterone, doing regular weight-bearing exercises plus practices like yoga, Pilates, tai chi, walking etc., can help reduce the risk of fracture, and increase bone mineral density and strength.

*At ‘Your Natural Menopause’ we recommend a natural, organic progesterone cream called Naturone, available from their  website  www.naturone.com

5 Ways to Relieve Anxiety Naturally During the Menopause

5 ways to naturally relieve aniety during the menopause

 

One of the most common symptoms of the menopause is anxiety.  Worry, tension and fear have a really negative effect so it makes sense to reduce them as soon as possible.  If you have felt more anxious than usual try these 5 ways to alleviate it

1. Meditation – Calm your mind by developing a meditation habit. Select a quiet, comfortable place and meditate for a few minutes each day. You don’t need any special equipment, just a quiet space. Getting out in nature helps too. You can find plenty of meditation videos on You Tube.

2.  Take time out –  Where possible remove yourself from the situation which is making you anxious. Listen to music, get a massage or learn relaxation techniques.

3.  Diet – Choose foods to boost your mood. Foods rich in Vitamin B such as pork, chicken, leafy greens and citrus fruits. Omega 3 fatty acids (EPA and DHA) have been linked with uplifted and enhanced moods. Try salmon, tuna, mackerel and sardines. Avoid caffeinated drinks and sugar. Avoid processed foods. All foods should be organic to avoid the interfering effects of added hormones and pesticides.

4. Exercise – Evidence shows a link between physical activity and mental wellbeing. Try introducing more exercise into your day and making it a habit. You don’t need to go to a gym to work out, having a good time dancing, a brisk walk or even taking the stairs instead of the lift are all just as effective.

5. Sleep – Make sure you get enough sleep. Tiredness exacerbates anxiety and you can cope with life much better if you aren’t feeling tired and grumpy. If you’re having trouble sleeping try our article on sleep How to get a good night’s sleep

 

Have you noticed yourself feeling more anxious since peri-menopause? What have you tried? Share your remedies with us in the comments section or on our Facebook page

Rescue remedy for Menopause and Peri Menopause

Here are the symptoms you don’t want to talk about. Heavy, flooding periods. Mood swings. Insomnia. Hot flushes.

They’re not nice symptoms because, well, it’s not fun to bleed through your clothes or wake at night with your heart pounding and your sheets all wet.

And part of you is thinking that maybe you’ve done something wrong to get into this situation. Or, at the very least, that you’ve made the shameful mistake of getting older in a society that doesn’t want to hear from older women. And so you keep quiet.

These symptoms won’t last forever. And there are simple things you can do now to feel better quickly. (Things that aren’t the hormonal IUD or antidepressant your doctor wants you to take.)

Please try them IN ORDER, adding the next treatment only if you need it.

Step 1. Magnesium plus taurine

Together, magnesium and taurine boost GABA which is the calming neurotransmitter your brain needs as it adjusts to the great progesterone crash in your 40s. They’re incredibly soothing and can improve sleep, mood, and hot flashes. (300 mg magnesium plus 3000 mg of the amino acid taurine.)

For additional relief, consider adding 50 mg of vitamin B6, which is another good way to boost GABA.

In a 2017 paper called “Magnesium in the gynecological practice: a literature review,”magnesium was found to be effective treatment for symptoms of menopause and peri menopause.

For mood and sleep and hot flashes, this could be as much treatment as you need. Try it for a few weeks, and then if you’re still suffering, consider adding progesterone.

Step 2. Natural progesterone cream

Natural progesterone or micronised progesterone is entirely different from the progestins used in birth control or conventional hormone replacement (HRT). It’s not a drug. It’s the beneficial hormone you used to make in your 20s and 30s.

Progesterone has many benefits.

• It makes periods lighter so progesterone can be used together with turmeric and other treatments to relieve the crazy heavy periods of peri menopause.

• It relieves hot flushes— even on its own without oestrogen. Progesterone works best in combination with magnesium and taurine.

• It improves sleep. For severe sleep problems, a progesterone capsule such as Prometrium is preferable to a cream. By ingesting progesterone, you can convert more of it to the sedating metabolite allopregnanolone (which is like a natural sleeping tablet).

It helps to clear histamine thereby relieving the histamine intolerance that can flare up during perimenopause and menopause.

• It stabilises the HPA or adrenal axis and improves your ability to cope with stress.

 Tip: Other strategies to stabilise the HPA adrenal axis include rest, meditation, and adaptogen herbs such as ashwagandha and Rhodiola. All are valuable treatments during the menopause transition.

  Tip: Natural hormones should not be taken continuously; they should be stopped for at least five days per cycle.

Magnesium + taurine + progesterone should be enough for most of you. Try it for a few weeks, and then if you’re still suffering, consider adding a small amount of oestrogen.

 Tip: Do not take oestrogen until you are first taking natural progesterone.

Step 3. Oestrogen

It’s okay to add a small amount of oestrogen. It’s a lot safer than you’ve been led to believe and can be incredibly helpful for sleep and mood and hot flushes. (Please read In Defense of Oestrogen).

 Tip: Most of the cancer risk from conventional hormone replacement was from the synthetic progestin—not oestrogen.

If you do decide to add oestrogen, please choose one that is:

• Low-dose. When it comes to oestrogen, the lower, the better. If you can get away with a little dusting of Vagifem cream or a pessary, then stick with that. The next step up is a low-dose patch like Estraderm 25.

• Bio-identical, which means it is identical to human estradiol or oestrogen. Fortunately, most (not all) modern conventional oestrogen products are bio identical.

• Transdermal, which means you absorb it through your skin from a cream, gel, or patch. Oestrogen is better and safer when taken this way.

 Tip: Please also take progesterone—even if you don’t have a uterus! You need natural progesterone for mood and to protect your breasts.

  Tip: Do not take oestrogen if you’re still having periods. A common situation is first, your periods stop (you need oestrogen). Then, your periods return for a few months (you should stop oestrogen). And finally, your periods stop again (you need oestrogen again). But you can take the basic prescription of magnesium + taurine + progesterone during all the tumultuous years when you’re having symptoms but still having periods.

This information is from an article by

Lara Briden, Naturopathic doctor and period revolutionary

Pressing for progress on menopause – Happy International Women’s Day

How to have a stress free natural menopause. Happy International Womens Day

It’s International Women’s Day on Thursday 8th March, IWD is a global day celebrating the social economic, cultural and political achievements of women. It also calls for gender parity. We have come a long way but there is still work to do. 

Each year there is a theme and this year it’s press for progress focussing on equal pay and recognition for women. 

 At Menopause Matters Guru we are pressing for progress to ensure women are enlightened and empowered about the menopause. Many women have been taught to fear the menopause believing that it is nothing but gloom and doom coupled with a huge mixture of horrible symptoms ranging from well known hot flushes and mood swings to the lesser known joint pain and burning tongue. With those thoughts in your head who could be blamed for dreading this time that all women experience?

 It doesn’t have to be like that.

 There’s lots you can do and you don’t have to resort to hormone replacement therapy or antidepressants. 

 We are great advocates of using natural remedies and holistic methods. We believe by taking a whole body approach you can have a stress free, natural menopause. 

 Start with what goes on in your head and work down. Just believing that the menopause is the start of all good things and freedom from lots of other parts of life that have been holding you back will help immensely. We regularly publish positive affirmations on our social media to get you on the right track. 

Hormone imbalance which is the cause of most menopause symptoms can be approached from a whole variety of angle. You can apply a natural progesterone cream which fits with your body’s own receptors. You should ensure it has the correct percentage of progesterone in it or it will be ineffective.

Next think about what you are fuelling your body with. If you feed it with junk food, highly processed foods and sugar, it doesn’t owe you any favours. Adapt your diet to contain more natural, organic vegetables, fruits fish and meat. The closer your food is to its natural state, the better.  The beauty of home cooked food is you know what goes in it. You can be sure there will be no nasty additives or artificial ingredients.

Take a good look in your cleaning  cupboards and the products you use for self care. Are they chemical cocktails of toxic substances. These all affect your hormone balance in the form of xeno-oestrogens. Check the ingredients and reduce harmful chemicals where possible by switching to natural alternatives. 

Exercise is also crucial to your wellbeing. You don’t need to do lots but it’s good to establish a regular habit. We like the 7 minute workouts which can easily be found on YouTube.

Lastly take time to relax and refresh your mind with some meditation. Just 5 minutes a day will soon get you feeling more chilled and less stressed.

Our blog contains lots of information on how you can make your menopause a happier, stress free time. Take a look through and feel free to email us with any questions at info@menopausematters.guru or join our Facebook group for mutual support and a safe space to share your wins and worries

Why you need Vitamin D during the menopause

Why you need vitamin D during menopause

VITAMIN D during menopause

Although vitamin D is vital for everyone, it is particularly important for women going through menopause. Vitamin D isn’t actually a vitamin, although scientists refer to it as such. It’s a steroid hormone that you get from sun exposure, food sources, and/or supplementation. The term refers to either vitamin D2 or D3, but D3 (chemical name 25-hydroxy vitamin D) is real vitamin D—it’s the same substance produced naturally through your skin by sun exposure.
Optimising your vitamin D levels could help prevent at least 16 different types of cancer. According to one large-scale, randomised, placebo-controlled study, it can cut the risk by up to 60 percent.
The most important factor is your vitamin D serum level. To prevent a wide variety of diseases and health ailments, your vitamin D level needs to be between 50 and 70 ng/ml year-round. According to the most recent research, adults need about 8,000 IU’s of oral vitamin D3 per day in order to get serum levels above 40 ng/ml.
The ideal way to optimise your vitamin D level is through sun exposure in summer, or a safe tanning bed during the winter months. According to Dr Joseph Mercola, a tanning bed comes a close second after natural sun exposure as an ideal way to optimise your vitamin D levels, as opposed to getting it from fortified food items or supplements. However, it must be the right kind of tanning bed—one that produces UVB without dangerous EMF radiation produced from magnetic ballasts used in most conventional tanning beds. Vitamin D is also found naturally in foods such as eggs, organ meats, animal fat, preferably organic, and cod liver oil. If you take a vitamin D3 supplement, you also need to take vitamin K2 as it helps move calcium to your bones and teeth, and remove it from your arteries and soft tissues.
 As a very general guide, you need to expose about 40 percent of your entire body for approximately 20 minutes to the sun, between the hours of 10 am and 2 pm, when the sun is at its zenith, as UVB rays will only penetrate the atmosphere when the sun is above an angle of about 50° from the horizon.
I love this infographic from Dr Mercola – 7 signs you may be Vitamin D Deficient 

Naturally delicious ways to treat yourself during menopause (or any other time)

Naturally delicious ways to treat yourself during menopause

We all love a treat and what better time to treat yourself than during menopause and peri-menopause. We’ve sourced some delicious goodies for you to enjoy either by eating, putting on your skin or bathing in. Making your own eliminates all the horrible hormone disrupting ingredients that can be found in processed products.

When shopping for ingredients remember organic is best.  Virgin or cold-pressed oils contain a larger portion of beneficial components like antioxidants and fatty acids. You can buy the ingredients in health food shops or online

 

DIY makeup remover wipes
  • An airtight glass jar to store your wipes in
  • Cotton wool pads
  • 1 tablespoon pure aloe vera
  • 3 teaspoons pure witch hazel extract
  • 1 teaspoon liquid castile soap
  • 1 teaspoon fractionated coconut oil (or your favourite skin-cleansing oil)
  • 8-12 drops skin-soothing essential oil like lavender or frankincense
  • optional: 1 tsp vitamin E oil or 6-8 drops rosemary essential oil as a preservative
  1. Combine all ingredients except cotton wool pads in the glass jar and mix well.  Place cotton wool pads in the jar and cover with mixture making sure all pads are soaked.
  2. Use to remove make up whenever you need to.

 

Whipped Body Butter
  • ½ cup Shea Butter
  • ½ cup Cocoa Butter or Mango Butter
  • ½ cup Coconut Oil
  • ½ cup light oil (like almond, jojoba or olive)
  • Optional: 10-30 drops of essential oils of choice (Lavender is lovely and calming)
  1. In a double boiler or glass bowl, combine all ingredients except essential oils.
  2. Bring to medium heat and stir constantly until all ingredients are melted.
  3. Remove from heat and let cool slightly. Add essential oils if using.
  4. Move to fridge and let cool another 1 hour or until starting to harden but still somewhat soft.
  5. Use a hand mixer to whip for 10 minutes until fluffy.
  6. Return to fridge for 10-15 minutes to set.
  7. Store in a glass jar with a lid and use as you would regular lotion or body butter.
Naturally delicious ways to treat yourself during menopauseAvocado Coconut Body Oil
  • ¼ cup Avocado Oil
  • ¼ cup Sweet Almond Oil
  • ¼ cup Melted Virgin Coconut Oil
  1. Combine the oils in a 6 to 8-ounce bottle and shake well.
  2. Apply from shoulders to toes daily. It also makes an excellent massage oil.

 

Magnesium Foot Scrub
  • 1 cup Epsom Salt (a natural source of magnesium) or Magnesium Flakes
  • ¼ cup Olive Oil or Almond Oil
  • 1 teaspoon Liquid Castille Soap
  • Optional: 10-15 drops of Essential Oil of Choice (peppermint is cooling and refreshing)
  1. In a small bowl, mix all ingredients and add essential oils until desired scent is achieved.
  2. Store in an airtight jar and use a teaspoon sized amount to exfoliate feet or body as needed.
  3. Rinse after use.

 

Cocoa Butter Bath Bomb Recipe
  • 250g Baking Soda
  • 125g Citric Acid
  • 50g Corn Flour
  • 15ml/3tsp water (add slowly!)
  • 1-2 tablespoons of Cocoa Butter
  • 1/2 teaspoon ylang ylang oil*
  • 1/4 teaspoon musk oil*

*(or substitute your favourites)

  1. Mix all dry ingredients in one bowl, EXCEPT the citric acid
  2. Mix all wet ingredients in another bowl
  3. Mix the two together – the mixture should be the texture of damp sand and hold together when you squeeze it
  4. Add citric acid and mix with a spoon or gloved hand (do not use your hands as pure citric acid is abrasive)
  5. Mold into bath bomb shape and let dry overnight

 

Naturally delicious ways to treat yourself during menopauseHoney Lavender Homemade Relaxing Bath Melts
  • 50g Shea Butter
  • 50g Cocoa Butter
  • ¼ teaspoon Honey Lavender Herbal Tea (split open a teabag)
  • 1 teaspoon Dried Lavender Flowers (available from craft shops or you can dry your own)
  • 30 drops Lavender Oil
  1. Melt the shea and cocoa butters in a double boiler. Add the honey lavender tea, lavender flowers and lavender oil. Mix well and pour into a silicone mold – a heart shape mold looks lovely.
  2. Allow to cool and harden then pop melts out of the mold. Store in an airtight jar. Use in in your bath and relax. Makes around 15 melts.

You can ring the changes by swapping the scented ingredients. I love anything that’s smells of roses so use rose petals and rose oil but would love to hear what you’ve tried.

Moisturising Orange Face Mask
Magnesium and Resveratrol Rich Chocolate
Creamy chocolate mousse

 

Cheese crisps
  • Cheddar, parmesan, red Leicester, or other hard cheese of choice (recommend freshly grated)
  • Herbs or spices of choice (optional – we like to add a dash of Italian, Cajun seasoning or smoked paprika)
  1. Very lightly oil a baking sheet with olive oil (very lightly!), or use a silicone baking mat or parchment paper.
  2. Put small piles or folded slices of cheese onto the baking sheet. I recommend cheddar, real grated parmesan,  or other firm cheese.
  3. Put the cheese in a medium oven
  4. Watch carefully. It may take a little practice to learn timing. When bubbles slow down slightly and at first sign of browning, it’s time to take them out.
  5. Take out the cheese chips when edges are slightly brown and gently remove them using a thin spatula. Place on towel covered plate to cool.
  6. When cooled, use just as you would use chips for snacking or dipping into homemade sauces.

 

Please feel free to share your favourite naturally wonderful treats in the comments section below