Can kinesiology help? 7 tips

Many women use kinesiology to manage their menopause. The menopause is a very natural wind down process, which can happen slowly over many years or can be very sudden, depending on the individuals’ bio- chemistry.

7 tips for an easier menopause:

  1. Water– dehydration will cause problems with every function of the body. Everyone needs to consume at least 2 litres per day. So often this simple tip is often forgotten and should be top of every list. When unwell the first thing to reach for is a glass of water before reaching for pain killers. Keeping the body fully hydrated is a must to achieving good health.
  2. Balancing stress in the lead up and during the menopause helps to minimise the symptoms.  There are many therapies that assist with stress management, however the beauty of kinesiology is that muscle testing establishes the specific stress and along with many powerful techniques the stress can be released simply and effectively.
  3. Ensure all the nutrients are provided by diet and fully processed in the body.  Addressing digestive issues can often help improve many health issues.  Initially digestive enzymes maybe needed short term if there is a problem.  Kinesiology can establish if digestion is struggling and also identify any foods which are causing problems by using muscle testing. Supplements which often benefit menopausal women and help with hormone balancing include the following:
  • Agnus Castus
  • Black Cohosh
  • Wild Yam
  • Dong Quai
  • Magnesium
  • Selenium
  • Zinc
  • Star flower oil
  • 5 HTP
  • Amino acids
  • Vitamin B complex , B3, B6, C, D, E
  • Folic Acid
  • Iron

Supplemental needs are unique for each woman and often changing. Kinesiology can assess regularly individual needs using muscle testing.

 

4. Avoid caffeine, reduce alcohol and avoid sugary foods. It has been proven that caffeine increases the frequency and severity of hot flashes. Coffee also has a negative impact on fatigue, sleep and energy levels.  Sugar is also a contributing factor to hot flushes and night sweats.

5. Eat meals which are high in nutrients avoiding processed foods. Regular Intakes of protein to balance blood sugars is essential. High protein foods are hugely beneficial.

Add these foods to your daily diet:

skinless, boneless chicken, turkey, fish, organic eggs, full fat yoghurt, nuts and seeds, quinoa, beans and lentils, goats cheese or cottage cheese, oily fish, nuts, seeds, nut butters, avocado, organic cabbage, sprouts, cauliflower, spring greens, broccoli, celery, parsley, chamomile, peppermint, fresh fruit, flaxseeds.

5. Exercise has a significant and positive impact on mood and increases oxygen intake and improves blood and lymph circulation.

6. Set time aside each day for relaxation recharging the body and mind. The body and mind thrives on relaxation and this only needs to be for 10 to 15 minutes per day to be beneficial.

Article by Karen Thrush, a fully qualified systematic kinesiology practitioner and tutor registered with the Association of Systematic Kinesiology working in Wiltshire.

http://www.karenskinesiology.co.uk/ Facebook: Karens Kinesiology Twitter: @k_kinesiology

Sitting is the new smoking!

Well, unbelievably today is the Summer Solstice in the northern hemisphere, and we’re already practically half way through the year! At least the sun is shining, and summer does seem to have finally kicked in!

We continue our series on the Heroes and Villains that can be found in all aspects of menopause, and today we focus on exercise and keeping in shape. This is particularly vital during menopause, as exercise not only keeps you trim and helps with mood swings and depression, but also keeps away villains like osteoporosis.

  

However, whilst keeping fit and exercising are Heroes, beware an Arch Villain that can undo all the good work! That villain is SITTING!

It can be quite daunting to realise that even if you dutifully go to the gym several times a week and are really fit, it is still not enough to counteract the many hours you sit during the rest of your day…

SITTING IS THE NEW SMOKING!

Is it possible to be incredibly fit yet still be at high risk of premature death and disability due to inactivity?

Startling as that may sound, mounting research says, yes, it does!

Dr. James Levine is the author of the book

Get Up!: Why Your Chair Is Killing You and What You Can Do About It.

In one of his early speeches, he presented compelling data showing that people prone to weight gain and obesity are those who stay seated for two and or more hours each day.

Slings and Arrows…

The insinuation that sitting was independently harmful, and harmful enough to kill, was so unpopular that his peers sent letters to senior faculty at the Mayo Clinic suggesting he was psychiatrically ill, and he was required to be evaluated by a psychiatrist!

Since then, some 10,000 publications have shown that sitting is harmful to your health, irrespective of other lifestyle habits, including an excellent exercise program.

Dr. Levine notes, “The bottom-line is that if you’ve been sitting for an hour, you’ve been sitting for too long. We should all be up at least 10 minutes out of every hour.”

Are You Ready to Give Up Your Chair?

The evidence is overwhelming at this point—10,000 studies and growing—that prolonged sitting is devastating to your health. It actively promotes dozens of chronic diseases, including overweight and type 2 diabetes. As a general guideline, if you’ve been sitting for an hour, you’ve sat too long. Dr. Levine recommends sitting no more than 50 minutes out of every hour. But that’s really a bare bones minimum recommendation. Ideally, you’d want to limit sitting altogether.

If this all seems overwhelming, don’t despair! Just start slowly and gradually decrease your sitting time every week. In fact, it might be a good idea to start a “sitting record” to keep track of your progress and record any health improvements you notice.

should you or shouldn’t you….?

Following the news that hundreds of women missed out on having routine mammograms due to an NHS oversight, the process has been under scrutiny with different opinions on how effective/harmful they are.

Breast cancer screening scandal: Doctors warn against catch up scans

In an open letter, 15 medical professionals claim the breast screening programme “causes more unintended harm than good”.

Women who did not undergo routine breast cancer screening because of a computer glitch should not attend catch-up appointments, a group of doctors say.

They are being told to “carry on with their lives” as the programme can do “more harm than good”.

In a letter published in The Times, 15 medical professionals including GPs and university professors said women aged 70 to 79 who have been offered the checks “would be well advised to look this gift horse in the mouth” and should only seek medical help if they notice symptoms.

The letter, which includes the signatures of Susan Bewley, professor of women’s health at King’s College London, and Michael Baum, professor emeritus of surgery at University College London, warns that women should not be subjected to worry or “fear-mongering”.

More harm than good

The doctors write: “The breast screening programme mostly causes more unintended harm than good, which is slowly being recognised internationally.

Many women and doctors now avoid breast screening because it has no impact on all-cause death.”

Obviously it’s up to you to decide whether or not to go the mammogram route. Just make sure you read all the pros and cons before you make a decision. Other options to detect breast cancer include breast self-examinations, physical breast exams by a doctor, ultrasound, MRI, thermography, and other tests that may be ordered by your doctor.

Endometriosis..a silent enemy

menopause survey results

Endometriosis

Endometriosis is a hormonal and immune system disease where tissue similar to that inside the uterus grows in other areas of the body. It is undetectable unless seen through laparoscopy, and is unlikely to develop after the onset of menopause. In peri menopause it is triggered by the oestrogen oestrodial, which diminishes after menopause.

Endometriosis most commonly occurs between the uterus and the rectum, where its presence can cause painful intercourse, rectal pressure, and pain with bowel movements, especially before a period; symptoms are pelvic pain and inter-menstrual spotting.

You may be one of the many women with endometriosis who looks forward to reaching menopause – the time when your hormones change and your period stops; your doctor may have told you that it “dies out” after menopause. The good news is that this seems true for some women although research on endometriosis and menopause is very limited. You may find that menopause brings relief from the pain you’ve experienced during your cycle or with sexual activity, and other symptoms may also ease up.

However, women with advanced stage endometriosis can often have long-term pain associated with the damage that endometriosis caused before menopause. Since it is a disease that affects the digestive and immune systems, as well as the reproductive system, you may find that you still experience problems or even develop new problems with your bowels or with your immune system, like asthma or allergies. While endometriosis symptoms vary a great deal from woman to woman, the classic symptoms of endometriosis are pelvic pain, abnormal menses, and infertility. A woman with advanced endometriosis may experience no symptoms and be unaware she has it, whereas another with minimal endometriosis may experience debilitating pelvic pain and cramps almost continuously. Most women with endometriosis fall somewhere in-between these extremes.

WHAT TO DO?

Natural progesterone is the best way to combat the effect, and it is best applied as a cream. A whole foods diet high in fibre that avoids trans fats can also provide dramatic relief from symptoms of endometriosis. Many women have had remarkable pain relief from simply stopping consumption of dairy foods, eggs and red meats.Be sure to eat one to two servings daily of organic, cruciferous vegetables, such as kale, collard greens, mustard greens, broccoli, cabbage, and turnips, and also avoid caffeine. Supplementing the diet with a good source of essential fatty acids and a multivitamin–mineral supplement rich in B complex, zinc, selenium, vitamin E, and magnesium can also help.

Simplify and declutter

Menopause can be a time of great overwhelm as here is so much going on and new things to learn about yourself and your body so it pays to simplify wherever possible. Decluttering your surroundings is one way of clearing space so there's room for other aspects of your life to flourish and grow.

Have you ever noticed just how much ‘stuff’ you have I your life? By that I don’t just mean all your physical possessions but also all the life going on around you that demands your attention. Menopause can be a time of great overwhelm as there is so much going on and new things to learn about yourself and your body so it pays to simplify wherever possible. Decluttering your surroundings is one way of clearing space so there’s room for other aspects of your life to flourish and grow.

Taking a bit of time to radically simplify your life by decluttering can radically affect the quality of your life and free up time you never even knew you were wasting. Trying to find things you need in an uncluttered environment is much simpler, takes less time and eliminates a lot of stress.

Lets start by looking at the physical possessions as it’s often much easier to deal with and the results of dealing with it are instantly visible.

Look around you. Are there piles of papers? Would your house be a great place to visit if there were a sudden famine? Can you fit one more thing in your wardrobe or would it be a challenge? Do you have cosmetics and toiletries which are half used and have been the same for ages? Does it take you an hour to get ready to go out because everything you need is in several different places?

Make it easier for yourself by deciding to do some decluttering. If that seems too huge to take on then break it down into smaller chunks. If you start by clearing out just one drawer that is a great start. Satisfactory completion of just one small area can often spur you on to tackle the more difficult areas as you see what a difference you’ve made.

Some simple rules for decluttering:

Set yourself achievable goals, share them and make yourself accountable. You can do this by sharing your goals with a friend/family member or even sharing in our Facebook group.  Deciding what you will do with the space you make when you declutter can be a great motivator.

Start small – I suggest a make up drawer or similar.

Set yourself a time limit. 10 minutes concentrated effort in one place won’t clear the decks immediately, but if you set yourself the task of decluttering for 10 minutes every day you will soon start to see results and 10 minutes doesn’t seem too onerous and de-motivating.

Really look at each item and ask yourself … Do I really need this? Do I use it? How many of these do I really need? Nobody needs 5 containers of black mascara! When did I last use this? Is it out of date?

Decide what you are going to do with your discarded items. I usually have a bin bag and a charity bag going. The ones which are delivered to your door are great as they are collected too. All you have to do is remember to put them out for the collectors

If the task really seems overwhelming or you don’t want to tackle it yourself there are professional decluttering companies you can engage to take the strain for you

Plastic pollution and your menopause

How plastic pollution affects your menopause

How plastic pollution affects your menopause

If you’ve listened to any news recently you can’t have missed the big plastic pollution problem facing our planet at the moment. Miles and miles of plastic in various forms are littering the oceans and causing death and destruction to sea life. That is to say nothing of the quantities of plastic in landfill which will not break down in our life times.

Plastic is also bad news for hormone balance and consequently the menopause. Toxins, both in the plastic and the manufacture of it are a major contributor to oestrogen dominance which you can read more about in one of our previous blogs – 10 signs of oestrogen dominance and what you can do about it

So, eliminating plastic, where possible from your life and that of your family can only be a good thing, for your health and the environment. We have long been champions of natural products which avoid toxins. Of course, plastic is everywhere so getting rid of it entirely will be a challenge. But, even halving you’re your plastic use will make a huge contribution. We aim to reduce our own use of plastic at home as far as we possibly can and it would be great if you could do the same.

Here are 8 ways you can be not so plastic fantastic

  1. Become aware of the amount of plastic you use in your household. Do you really need to use cling film and plastic bags when you could store leftovers in a lidded container for example? Simply by raising awareness of the plastic you get through will help you to reduce it.
  2. Check out the packaging when you go shopping. Choose retailers who pledge to reduce plastic use. When other retailers see the effect on sales they will follow suit. Shops like your local greengrocer will have unpackaged produce. It’s great for the local economy too.
  3. Invest in a set of durable shopping bags. That way you will always have a bag handy and won’t need to buy carrier bags which will eventually end up clogging up the ocean floor for hundreds of years.
  4. Many household cleaners come in plastic containers. Both container and contents are highly toxic. Try natural alternatives, or you could make your own using lemon juice, vinegar, bicarbonate of soda etc. Check out these suggestions for natural cleaning and a few recipes from Wellness Mama
  5. Ditch the plastic water bottles. A BPA free, biodegradeable water bottle will be far less toxic for you and your environment. Even better use glass.
  6. The same goes for disposable coffee and tea cups. Some coffee shops will reward you if you provide your own cup. There is a lidded coffee/tea cup to suit all tastes, and they keep your drink warmer for longer too.
  7. Straws – do you really need one? If you can’t drink your cocktail or soft drink without one, switch to paper or stainless steel.
  8. Bamboo toothbrushes have natural bristles and are biodegradeable. Try these from Amazon

 

There are lots of ways you can reduce your plastic usage. Feel free to share your suggestions either as a comment here or on our Facebook page

 

Dry eyes and menopause

Dry eyes in menopause

 

 There’s more than one place menopause can make you feel high and dry! About 61 percent of peri menopausal and menopausal women suffer from dry, itchy eyes, but only 16 percent of them realise menopause is to blame, according to the Society for Women’s Health Research.

As always, hormone imbalance is the main culprit! 

“Many women going through menopause experience dry eye syndrome or exacerbation of their pre-existing symptoms,” says Dr. Sol Shaftel, M.D., Ph.D., an ophthalmologist and ophthalmic plastic and reconstructive surgery fellow at the University of Washington. Common symptoms include dryness, light sensitivity, blurred vision, as well as burning, gritty, and sandy feelings (often called “foreign body sensation”). But don’t let watery eyes fool you! Although teary eyes look like they are anything but dry, excessive tearing may be a sign that your eyes are desperately trying to make up for a lack of moisture, according to Dr. Shaftel.

If dry, scratchy, burning eyes trouble you, you can feel (and look!) better without any invasive medical interventions. “These symptoms can often be treated effectively with simple measures leading to major improvements in quality of life,” says Dr. Shaftel, who notes that successful treatment hinges on three major strategies: increasing lubrication, decreasing tear outflow, and reducing eyelid inflammation.

Try out these five easy remedies for dry eyes:

1. Avoid Environmental Triggers

Wind, dry air, and pollutants all contribute to dried-out eyes. On windy days,  wear glasses or sunglasses to help block the wind. Try a humidifier in your home if it is particularly dry, it can bring serious relief to your eyes, not to mention to your skin! 

2. Try Over-the-Counter Eye Drops

 Here’s a quick overview of the options: tear substitutes, which are quick-acting, but provide only temporary relief; gel drops, which are longer-acting but can blur vision; gels, which are for nighttime use and will blur vision; and preservative-free formulations for those women who are allergic to preservatives. The option that’s best for you — and how many different ones you need to employ on a given day — largely depends on just how dry and miserable your eyes are. Start with tear substitutes and work your way up. Caution: Avoid “get the red out” and “clear eye” drops as these can cause rebound redness, inflammation, and dryness if used for prolonged periods, warns Dr. Shaftel.

3. Take It Easy on Your Eyes

Blink! Being told to blink more might sound silly, but how often have you found yourself not blinking because you were enthralled in a book or a movie? When you must concentrate, lubricate your eyes. Another way to take it easy is to limit how many hours a day you wear your contact lenses.

4. Eat Right

Omega-3 fatty acids are good for more than your heart, they are also good for your eyes, says Dr. Shaftel. A 2011 study from the Mount Sinai School of Medicine found that eating unsaturated fatty acids can effectively treat dry eyes. Eat at least two portions of fish a week, one of which should be oily fish such as salmon, tuna, or mackerel, and/or take  Omega-3  supplements, preferably Krill oil.

5. Talk to Your Doc

While you should tell your menopause specialist about any menopausal symptoms you experience, an ophthalmologist (eye surgeon) who specialises in the anatomy, physiology, and diseases of the eye can help provide significant relief.

 

BHRT: Doctors and the use of bio-identical hormone therapy

Wild yam

From the website of Jerry Tennant, MD, MD (H), PScD.

Hormone Replacement Therapy

Menopausal symptoms are annoying and sometimes debilitating to many women.  For many years, standard therapy was Premarin, a form of oestrogen from horse urine. Rarely was progesterone included.  Eventually, it was recognised that the most important issue with hormones is balance.  Oestrogen must be balanced with progesterone.  Without progesterone in adequate amounts, one has what is called “oestrogen dominance”.  It is oestrogen dominance that causes many of the side effects of hormone inadequacy.

 

Because one cannot patent natural substances, pharmaceutical companies modify natural products so they will have a similar effect but they can patent the modified compound and thus make a profit from it.  Such a substance is progestin, a synthetic progesterone.

 

The National Institutes of Health (NIH) established the Women’s Health Initiative (WHI) in 1991 to address the most common causes of death, disability and impaired quality of life in postmenopausal women. The WHI addressed cardiovascular disease, cancer, and osteoporosis. The WHI was a 15 year multi-million dollar endeavour, and one of the largest U.S. prevention studies of its kind. The three major components of the WHI were:

* a randomised controlled clinical trial of promising but unproven approaches to prevention;

* an observational study to identify predictors of disease;

* a study of community approaches to developing healthful behaviours.

 

 

The study was discontinued after seven years because it was clear that the synthetic hormones were increasing risks—see below.  This has made many women fear the use of hormones of any type.

 

It appears that the use of bio-identical (same of the human makes) hormones instead of synthetic hormones have the reverse effect.  These hormones must be compounded by a compounding pharmacy since regular drug companies have no interest in these natural compounds as they can’t patent and pay the cost of getting the FDA to approve them.  If one company paid the FDA the millions of dollars it would take to get them approved, all of their competitors could make/sell them with no opportunity for the first company to recover the millions of dollars paid to the FDA to approve them.  Thus there is a constant effort to discredit bio-identical hormones in the U.S.  Since the FDA can’t control the use of natural substances, they have recently received authority to enforce severe requirements upon compounding pharmacies.  This increases the cost of bio-identical hormones above the price affordable by most consumers.  Thus there is a problem:  synthetic hormones are harmful and bio-identical hormones are helpful but difficult to afford.  However, women who can find them at an affordable price usually feel amazingly better without the risks of synthetic hormones.

(pictured; wild yam)

To read more: go here

The spiritual side of menopause

Maiden, Mother, Crone

In some traditions, there is a reference to “Maiden/Mother/Crone” as a triple goddess, who embodies all the feminine aspects of life, and also symbolises the 3 stages in a woman’s life.

The Maiden is the young virgin. She is the girl flowering into womanhood with the onset of her first period, learning about herself and her sexuality.

The Mother represents the next phase. This period usually involves marriage and motherhood, but is indicative of a woman’s sexual maturity. She is both fertile and fulfilled. She is aware of her body and emotions. She has a truer sense of self and nurtures others.

The Crone is the final phase in the menopausal journey. Fertility decreases and hormone balance is changing. The Crone is the wise woman. She has seen and experienced the wonders of life. She comes into her own power and sets an example for others.

Society often ignores or casts aside the Crone figure as we generally worship youth, but menopause is a time for women to embrace the qualities of the Crone and seek true wisdom.

When the energy flows freely through your energetics system, you may experience a flowering of spiritual gifts, particularly of intuition – a key part of the wise woman archetype. Your ability to sense and connect with energies and spirit is magnified.  As the reproductive aspect of your physical body winds down, the spiritual aspects of your subtle body ramp up! And this shift is something that can continue to deepen for the rest of your life.

So make some time for yourself, even if it’s only for a few minutes!

 

one minute mindfulness meditation Meditation; One Minute of Mindfulness

This is an easy mindfulness exercise, and one that you can do anytime throughout the day. Take a moment right now to try this. Check your watch and note the time. For the next 60 seconds your task is to focus all your attention on your breathing. It’s just for one minute, but it can seem like an eternity. Leave your eyes open and breathe normally. Be ready to catch your mind from wandering off (because it will) and return your attention to your breath whenever it does so.

This mindfulness exercise is far more powerful than most people give it credit for. It takes some people many years of practice before they are able to complete a single minute of alert, clear attention.

Keep in mind that this mindfulness exercise is not a contest or a personal challenge. You can’t fail at this exercise, you can only experience it.

Use this exercise many times throughout the day to restore your mind to the present moment and to restore your mind to clarity and peace.

Over time, you can gradually extend the duration of this exercise into longer and longer periods. This exercise is actually the foundation of a correct mindfulness meditation technique.

The journey of menopause should be honoured and celebrated by all women. In many ways it’s like a graduation. You are crossing the threshold into a new phase of life. Embrace the change and create a wonderful new chapter in your life story!

Mouth and dental problems in menopause

mouth and dental problems in menopause

There are many well known symptoms of menopause, we’ve nearly all heard of hot flushes, mood swings and anxiety. Today we are looking at a lesser known area but no less important for that. Your mouth, a major pleasure centre in terms of tasting, eating and other uses, can also be affected by menopause. So open wide and let’s take a look.

 

Mouth Dryness

As with other areas e.g. your vagina and your eyes, your mouth may feel drier during menopause and peri-menopause.  Hormone imbalance during menopause and perimenopause reduces moisture in mucous membranes and the mouth is no exception.

You can alleviate mouth dryness and other areas by using sea buckthorn oil. It is also important to keep yourself hydrated during menopause and any time so ensure that your daily intake of water is sufficient. Keep a bottle of water handy and drink regularly, it’s great for your kidneys and your skin too.

 

Burning mouth/tongue

This really uncomfortable condition can feel like your mouth is on fire. Contributory factors include hormone imbalance, stress, poor nutrition and anaemia.. You can relieve a burning mouth by keeping your mouth moist with increased water intake, apple juice or sucking ice, increasing intake of foods containing Vitamin B, increase iron rich foods and avoiding spicy and acidic foods. If symptoms persist you should get checked out by your doctor to make sure there are no underlying causes

 

Teeth and gums

Susceptibility to teeth and gum problems increases with menopause. You may notice your gums bleed more or feel more sensitive. Tooth sensitivity can also increase with age generally. Ensure you maintain good dental hygiene and get regular check ups with your dentist. Use a natural, chemical free toothpaste as some of the nasty ingredients like sodium laureth sulphate and triclosan are especially damaging . Try our recipe for a natural toothpaste below. There is also a right way and a wrong way to brush your teeth. Use the Bass method – click here

 

 

 

toothpaste using natural ingredientsNatural toothpaste recipe

  • 5 parts organic coconut oil
  • 1 part baking soda (bicarbonate of soda)
  • Few drops organic extract of lime or peppermint (for flavour)
  • If your teeth are sensitive add calcium powder to aid remineralisation
  • If you like your toothpaste sweet add 1 level teaspoon of xylitol* or  a tiny pinch of stevia*

*natural sweeteners

 

Mix ingredients and flavour to taste. It’s easier if you warm the coconut oil slightly to make it softer to work with.

Brush your teeth as usual using a bamboo toothbrush (Bamboo toothbrushes are more environmentally friendly. They are naturally biodegradable and plastics contribute to the xeno-oestrogens in your environment which are a big no no for women).