How not to get caught short by the HRT shortage

If you’re in the UK you have probably heard in the news recently that there is a national shortage of hormone replacement therapy due to manufacturing delays.  The appearance of symptoms is due to hormone imbalance at perimenopause in your 40s and 50s. We encourage a natural approach to menopause and managing hormone balance with diet, exercise, avoidance of toxins containing xeno-oestrogens and the use of bio-identical hormone replacement therapy.

What can you do if the HRT shortage affects you?

We encourage you to try alternatives to HRT.  

Diet

A healthy diet can really help to balance your hormones. You can read more about what we recommend diet wise here. In the mean time stick to fresh, unprocessed foods, organic where possible. Sugar should be cut to a minimum or eliminated altogether if you can. Alcohol and caffeine can exacerbate hot flushes, so reduce their intake too.

Exercise

Feel better and protect yourself from osteoporosis by with  regular weight bearing exercise. Exercise also stimulates the production of endorphins so you’ll feel better emotionally too.  There are many menopause symptoms which can be alleviated by yoga and you can find how yoga can help you here.

Avoidance of toxins

Xeno-oestrogens are hormone disruptors which have occurred as a result of industrialization. Xeno-oestrogens mimics oestrogen in the body leading to oestrogen dominance which causes hormone imbalance. They can be found in all sorts of products such as cosmetics, cleaning products, plastics. Our article 10 signs of oestrogen dominance and what you can do about it tells you more about toxins and how to avoid them.

Natural progesterone cream

Natural progesterone or bioidentical hormone replacement therapy is, for us, the gold standard in hormone balancing for easing symptoms of menopause You can read more here  When buying a natural progesterone cream it is essential to ensure that the cream you buy has the correct amount of the active ingredient. At Menopause Matters Guru we have teamed up with our preferred supplier of the cream and you can find out more by emailing us at info@menopausematters.guru

Osteoporosis: the emperor has no clothes

Osteoporosis is not an inevitable part of aging. There are many natural wways you can reduce your risk of fractures and improve your bone health

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

GET A MOVE ON!

Get a move on!

 It’s vital to keep active during menopause for all sorts of different reasons. We need to keep our bones and our hearts healthy and strong, and the last thing we want to do is seize up and become less mobile as we get older.

Flexibility is important, but it can be really difficult during the menopause. Who wants to be jumping up and down when you’re suffering from hot flushes and aching joints! Of course, an exercise routine is very important, but on days when you feel you just don’t have the energy for a formal session, here are some tips on what you can do to keep fit as you go about your daily routine.

  • It’s important to keep arms and shoulders strong, and wrists also need exercise as our grip weakens as we get older. If you’re in the kitchen, grab a couple of tins and lift your arms up and down, and rotate your wrists, and do a few press-ups against the wall or sink.
  • just stepping up and down, 20 or 30 times, once or twice a day, on one step, can be really beneficial, and of course, taking the stairs instead of the lift! 
  • jumping jacks are good for heart and lungs. Just do a couple whenever you’re in a good space and add a few more every day.
  • there’s a lot you can do when you’re just sitting! A really good way to get the inside of your thighs exercised, ( which is a problem area for a lot of women), is to place a small, firm cushion between your thighs, and just keep squeezing. You can also do shoulder shrugs back and forwards. This is  really important if you do a lot of sitting during the day at a desk, because your shoulders can become very tight.
  • practice standing up and sitting down without using your hands, which is actually the start of a squat. Great for your heart and thighs.
  • practice standing on one leg when you’re in a queue or waiting for a bus. Start holding one leg up for 30 seconds, and then the other one, and slowly increase every time you do it. Your balance will improve enormously!
  • and don’t forget to s-t-r-e-t-c-h! It is so important for good muscle condition. Bend down and touch your toes, and do sideways-bends when you get out of bed in the morning and before you go to bed at night.

 

 

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

Optimal Habits for a Healthy Menopause

The very best habits you can develop for a healthy menopause

Habits for a Healthy Menopause

BECOME A VIGILANTE!habits for a healthy menopause

While hormones play a vital part in a healthy life-style, there’s a lot more to do! The no. 1 mistake a lot of people make is being unaware. Be vigilant about anything that you put in or on your body. Toxic substances in food, creams, shampoos, cleaning products, all add to the xeno-oestrogen overload polluting Mother Earth, that you can eliminate.Learn their names and read the labels. Eliminate sugar from your diet, especially high fructose corn syrup. According to nutrition experts, it’s as addictive as cocaine and heroin, and there’s  new research on how sugar fuels cancer cells, which is their only source of energy. Deprive them of that and they die! Also avoid all artificial sweeteners like Aspartame and the like. There are natural plant based alternatives such as xylitol and stevia.  A good rule of thumb is put nothing on your body that you wouldn’t put in your mouth! There is ALWAYS a healthy alternative.

More than 84,000 chemicals are used in household products, cosmetics, food, and food packaging, and a majority of these have never been tested for safety

Healthy, organic eating is vital for good health. Far too many people eat anything unquestioningly as long as it tastes good. Organisations started to practically poison our food, seemingly without most of us noticing.

Fortunately, some people started waking up, and there’s now a big move to healthy, organic eating.

Food production is one of the basic fundamentals of our society, and if we change our mindset, eating habits and  consumer patterns, corporations will have to respond and adapt to a new market.

The small farmer is getting back to being relevant to the whole chain of production and people are even growing plants and seeds in their homes.

habits for a healthy menopauseYour diet should consist of as much raw organic food as possible,especially vegetables, plus beef from grass fed cows, free range organic chicken and eggs and out-door reared pork. Above all, avoid all processed foods.They are the source of most of the inflammation we suffer from.  We now know that 80% of our immune system resides in our gut, and research shows that your gut flora can affect numerous processes in your body, including your metabolism, energy production, nutrition, and genetic expression. Your intestinal microflora is unique.

Choice of foods can alter your microflora in a matter of days, for better or worse. The ideal way to optimise your gut flora is to include fermented foods in your daily diet. While most probiotic supplements contain no more than 10 billion colony-forming units, one serving of fermented vegetables such as sauerkraut,  can contain 10 trillion colony-forming units of bacteria, and give you a wider variety of beneficial bacteria, so all in all, it’s your most cost effective alternative.

Exercise is also vitally important. Use it or lose it is the key,but it doesn’t have to be hectic. Pilates,Yoga or just stretching 3 times a week, plus 2 sessions of high intensive workout, and of course walking, will do the trick! You can download an app called 7 minute workout, and you only need to do it twice a week.It’s pretty hectic, but hey, 7 minutes twice a week!

Hormones and healthy eating are so closely related that it is fair to say that you simply cannot enjoy good holistic health if your hormones are out of balance – and the balance can be a very fine one. Although some of these symptoms can be related to other conditions, it is certainly worth striving for hormonal balance, and you will find that a healthy, balanced, organic diet can go a long way towards addressing many of your body’s problems.

Learn also how to make use of the incredible power that natural herbs and plants can bring, and the benefits of meditation,  and a positive mindset.

P.S.  Any queries, ideas or if you would just like to say Hi, email me at info@menopausematters.guru