There’s natural stress or anxiety that comes with getting older. Reaching the middle age threshold for women also brings about physical changes as a result of menopause. The decreasing levels of estrogen and progesterone can lead to night sweats, hot flashes, mood swings, other disruptions. Some of these disruptions include severe changes to emotional and mental health. 

Several studies found a common thread between various groups of women during their menopausal transition. Stress levels are very high and the physical changes invite overwhelming emotions, often contributing to intense mood shifts. It’s quite common for mood shifts to occur during perimenopause and menopause, and experts attribute them to fluctuating hormones. For instance, a 2019 study linked an increase in depression symptoms at perimenopause with progesterone and estradiol fluctuation. 

Most women who develop significant mood issues during perimenopause or menopause have had them in the past. It’s very uncommon for someone with no history of depression or anxiety to suddenly experience these symptoms in a severe way during menopause. Other factors, not just menopause, can also contribute to mood shifts. Menopause occurs during midlife, when a women typically faces a series of stressors. Dealing with aging, dealing with aging parents, caring for children, and other challenges can contribute to anxiety or depression.

A Menopause Problem

Well, many women can agree that there isn’t just one problem with menopause. To put menopause in perspective, women tend to view it as the change that signifies the beginning of the end, so to speak. A loss of femininity, cultural irrelevance, lack of sanity, reduced sexual desire, and lack of control are all associated with menopause. It doesn’t have to be this way, as viewing menopause in this light can be quite emotional. This can lead to isolation and hesitation about sharing emotions or feelings. Not all women will experience mood shifts, but it’s important to feel comfortable speaking about them if they occur. 

Menopause And The Brain

Changes in mental well-being are quite common during a woman’s transition to menopause. Hormonal changes can influence chemical reactions, especially in the brain. This explains the mood shifts, anxiety, or depressive thoughts women can experience. If a woman experiences ongoing panic attacks, depression, or anxiety, it’s best to seek help as ongoing mental health symptoms are not characteristic of menopause. 

Menopause And Anxiety

According to research, there is a link between menopause and depression, but the connection is blurry in regards to anxiety. Researchers know a lot less about menopause and feelings of anxiety. Some evidence points to the fact women are more likely to experience panic attacks during and after transitioning to menopause. Health experts describe a panic attack as a sudden sense of extreme anxiety. Accompanying symptoms can including trembling, shortness of breath, harmless heart palpitations, and sweating.

The problem lies in distinguishing hot flashes from symptoms of panic attacks. The experience can be similar, in that the heart can race and a woman can feel sweaty during a hot flash. Before a hot flash arrives, some women experience migraines, which can induce panic or a sense of doom. That’s why experts don’t know if there is a direct connection between menopause and anxiety at this time. 

Menopause And Depression

The majority of drastic hormonal fluctuations occur during perimenopause. It’s during this phase when the menstrual cycle becomes irregular, i.e. shorter, heavier, longer, lighter, infrequent, or close together. The same hormones that control menstrual cycle also influence serotonin, the chemical that promotes happy or “feel good” feelings. As progesterone and estrogen levels decline, so do serotonin levels, which can increase irritability, sadness, or anxiety. 

Declining estrogen and progesterone levels can trigger mood shifts that make it more difficult to cope with regular things. Some women experience these hormonal dips and fall into a depressive episode. This occurs more frequently for women who have dealt with major depression prior to perimenopause or menopause. If a woman feels that the depression or anxious feelings are too much to handle during menopause, it’s best to seek help. Depression that occurs daily will only worsen over time. There are so many services to take advantage of at the moment, so take action before mental health declines. 

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For every woman, menopause is a significant time that involves a series of physiological changes. The series of symptoms or changes can vary before, during, or after a woman experiences menopause. The age at which menopause occurs will depend on multiple factors. Race, prior ovulations, lifestyle habits, socioeconomic status, and prior surgeries all influence the onset of menopause. 

What Is Post-Menopause?

Menopause marks the cessation of a woman’s menstrual cycle, and post-menopause is the stage after a woman has not had her period for a year or longer. During this stage, a woman has an increased risk of various health complications. The hormones that regulate menstrual cycle also play other roles in the body. The imbalance of these hormones can lower or diminish the body’s defenses. For example, post-menopausal women have an increased risk of osteoporosis, heart disease, stroke, and several other conditions. 

Estrogen levels drop significantly in a woman’s post-menopausal years. During menopause, estrogen fluctuates at a wild rate, but levels don’t drop like they do during post-menopause. In addition to estrogen plummets, a post-menopausal woman can experience higher triglyceride, LDL (bad) cholesterol, and blood pressure levels. It’s good to be mindful of this if you want to combat these bodily changes. Learn more about potential post-menopausal health risks below. 

Osteoporosis

Osteoporosis is the most common worry for women, as it’s possible to lose 25% of bone density after menopause. A 2017 study confirmed that women are four times as likely as men to develop the condition. Osteoporosis is a condition that causes bones to thin and the change in bone density can increase the risk of bone fractures. The most common areas that experience fractures or breaks include the hips, wrists, and spine. It’s wise to make lifestyle adjustment to get ahead of the condition, and you can speak to your doctor or nutritionist about the right steps to take. 

Weight Gain

This may not seem like a health risk, but an inability to control weight can lead to other, more serious conditions. The altered hormone levels negatively impact a woman’s metabolism, which can cause the body to easily gain fat. It’s also common for a woman with a slower metabolism to lose lean tissue mass as well. Menopausal belly fat can be more serious than an eyesore. More fat around the midsection increases the risk of type 2 diabetes, and a recent study found that it also increases the risk of heart disease. If you need help losing that menopausal muffin top, click here. 

Urinary Incontinence

The tissues in the urethra and bladder contain estrogen and progesterone receptors. The tissues are naturally thickened by both of those hormones. When those levels drop after menopause, the tissues become thin and weak. This is why post-menopausal women can commonly experience urinary incontinence. Stress-related urinary incontinence is quite common, and it can occur when sneezing, coughing, or during physical activity. Some research, however, states that urinary incontinence is more of an age-related problem than a post-menopausal issue. That being said, many researchers claim that estrogen plays a role in urinary incontinence. 

Cardiovascular Disease

It’s common for women to think that breast cancer is the biggest threat to their health, but life after menopause involves a serious risk of cardiovascular disease. According to the American Heart Association (AHA), about one-third of women develop cardiovascular disease. The risk of heart attack increases for women about a decade after menopause. One of the primary reasons for this is because estrogen levels drop. Estrogen maintains blood vessel flexibility, helping vessels contract and expand to aid optimal blood flow. This flexibility diminishes post-menopause, which can cause a rise in blood pressure and thicker arterial walls. You can take control of this by following a heart-healthy diet, quitting smoking, and exercising regularly.

Urinary Tract Infection

The decline of estrogen after menopause can cause vaginal tissue to become dry and thin. This occurrence can make it easier for bacteria to thrive, which increases the risk of urinary tract infection (UTI). Ultimately, a woman’s risk of a UTI will depend on individual lifestyle factors. A 2019 study found that the risk of UTI doubled for women over age 65, and 10% of post-menopausal women reported a UTI within the past year. While UTIs naturally increase with age, overall health can increase or decrease the risk of getting one.

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In the days of Ancient Rome, taking a bath was a fundamental right for city dwellers. People went to large, communal bathing centers that housed marble statues and captivating mosaics. In Japanese culture, a ritual that is practiced to this day involves bathing in onsen, traditional bath house. Cultures around the world embrace immersive bathing, so there must be a benefit to this practice, right? 

The act of submerging the body in water is an enjoyable, relaxing experience. Studies found that taking a bath works to activate the parasympathetic nervous system, which puts the body in the “rest and digest” state. This aids with stress and anxiety reduction. For example, if you’ve ever had a bad day and taken a bath after dinner, you understand how transformative that bath can be for your mood. Bathing does not merely benefit mental health, though. In fact, there are many physical benefits to soaking in a soothing bath. Continue reading to find out more. 

Baths Reduce The Risk Of Heart Disease

There are many benefits to hydrotherapy, or standing under a cold shower, but shivering is not for everyone. A 2020 study monitored the habitual bathing habits of 30,000 people in Japan over a 20-year period. The results indicated that regular time in the tub reduced the risk of heart disease by 28%. The frequency of bathing mattered more than the temperature of the water. People who enjoyed lukewarm, warm, or hot baths almost every day received the most cardiovascular benefits. 

Baths May Encourage Hormonal Balance

According to several studies, bathing in warm water can aid the release of serotonin, which is arguably the most well-known neurotransmitter. It’s associated with overall happiness and well-being. Alternatively, bathing in a tub of cold water may help to relieve symptoms of chronic fatigue syndrome. Colder temperatures encourage the pituitary gland to release adrenocorticotropic (ACTH). This helps to balance other hormones like beta endorphin and cortisol. Establishing this balance helps to reduce stress and boost overall mood. 

Baths Promote Better Sleep

If there is an easy, relaxing way to encourage better sleep, incorporate it into your daily regimen and don’t ask questions. One of the primary benefits of soaking in a bath, specifically in the evening, is that it helps encourage better sleep. One study monitored two groups of people, one of which include people between ages 17-22, and the other had people between the ages of 65-82. The study found that the younger adults felt warmer, while older participants reported an ability to fall asleep more quickly. Additionally, the overall quality of sleep improved. The belief is that an evening bath helps to dilate the skin’s blood vessels, helping the body release excess heat to cool down for bed. 

Baths Help You Breathe Easier

Submerging the body in water and only having the head above the water has a positive influence on the lungs. This aids with optimal oxygen intake and helps improve lung capacity. Both the temperature of the water and the pressure of the water on the chest contribute to improved breathing. Warmer water tends to cause the heart to beat faster, which improves the body’s ability to intake oxygen. Additionally, if there is steam from the heat, it helps to clear up the sinuses and airways in your chest. 

Baths Regulate Body Temperature

When it’s hot outside, going for a swim in a refreshing pool, lake, or ocean is the best way to cool the body down. After exposure to colder weather, taking a warm bath is the best way to warm up the body. Evidence shows that, despite the temperature of the weather, a natural body of water like a bath has a way of regulating body temperature. 

As you can tell from this article, there are many benefits of soaking in a bath. Fill up the tub and hop in! Try to soak for at least 20 minutes when you take a bath for maximum benefits. 

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Often times, it seems like the unwritten agreement of aging is that your waistline expands. Some people maintain their figure into old age, only wavering 10 pounds from their lifetime weight. For women, however, weight gain is especially common during or after menopause. Body fat seems to shift to the abdomen, creating the fabled menopausal muffin top. 

If you are a woman in your mid-40s to mid-60s, it’s common to dedicate your time to diet and exercise without experiencing weight loss. The fat seems to cling to your body! Menstrual cycles end around perimenopause and menopause, which causes estrogen levels to drop. Additionally, levels of circulating androgens increase, which contributes to weight gain. The body, then, redistributes fat from the hips, buttocks, and thighs to the abdomen. The hips, buttocks, and thighs commonly have more fat because it is fuel reserve for breastfeeding. 

Is There Harm To Menopausal Weight Gain? 

Unfortunately, there is a downside to menopausal weight gain that outweighs the self-conscious feelings that come with it. Too much fat around the midsection creates visceral fat, which goes deeper than the abdomen. Visceral fat is toxic fat because it can cause inflammation in the body, which increases the risk for diabetes, heart disease, and cancer. Additional research found that excess visceral fat increases the risk of premature death, regardless of overall weight. Some studies found that women with normal body mass index (BMI) and a larger waistline had an increased risk of dying from cardiovascular disease. 

Despite the common belief, it is possible to lose weight during menopause. It may take some trial and error to find the right method, but it is possible. Use the following tips to help manage that menopausal muffin top. 

The Mediterranean Diet

Proper nutrition plays an integral role in preventing myriad health conditions and weight gain. Not only can a healthy diet improve physical health, but it can also enhance mental health, emotional health, and overall well-being. Several studies examined the efficacy of the Mediterranean diet for weight loss during menopause. Participants in these studies consumed whole grains, fruits, vegetables, legumes, herbs, olive oil, and a low amount of eggs and animal fats. The results indicated that the Mediterranean diet improved metabolic and cardiovascular function. Additionally, women lost some weight, but weight loss differed depending on level of aerobic activity.

Avoid Excess Snack Consumption

Nuts, alcohol, snack foods, and keto treats can increase fat storage in menopausal women. Foods and beverages with little to no nutrition and lots of calories are bad news for women going through menopause. Low-carb keto snacks, nuts, fat bombs, MCT oil, and keto desserts are all rich in fat. They may fill you up and reduce cravings, but they also make it harder to burn the fat and calories you get from consuming them. Try to avoid snacking with these types of foods between meals to keep belly fat at bay. 

Resistance Training

It’s not all about cardio if your goal is to lose weight during menopause. Resistance training is more important than ever! Use weights or bands to preserve or increase lean muscle mass, which typically declines when the body undergoes big hormonal changes. Focus on more repetitions with lighter weight to reduce abdominal fat. This also encourages healthier muscle and bone function. Make sure to incorporate some aerobic exercise with your resistance workouts to establish a well-rounded approach to weight loss. Bid goodbye to your love handles when you incorporate hiking, interval training, swimming, and even yoga into your routine.

Get Quality Restful Sleep

Menopausal women notoriously experience night sweats, stress, and hot flashes that cause restless nights of sleep. Consecutive nights of poor sleep are just as bad as regularly eating junk food. When the body is sleep-deprived, ghrelin levels increase in the blood. Ghrelin is the “hunger hormone,” which can cause unhealthy cravings, especially midnight snacking. When you experience quality sleep, you experience higher levels of leptin, also known as “the satiety hormone.” If you aren’t sleeping well, weight loss will be incredibly difficult. 

When You Can, Stand

Movement means that the body burns more calories. Standing won’t yield the same “drenched in sweat” look that a HIIT workout does, but it does counteract the effects of sitting. Prolonged sitting can lead to higher levels of abdominal fat, and the accumulation of fat around certain organs. If you like to binge-watch TV shows, walk on the treadmill or use an elliptical while you watch. Place a stepper in the living room so you can move while enjoying your favorite show. You can also take a walk during a phone call or park farther away from where you need to go so you can walk more. Little adjustments can make all the difference in your weight loss efforts. Lastly, consider using a standing desk because studies show that standing while working can increase the amount of calories burned per day. 

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Alternative medicine and herbal remedies receive more attention nowadays for the treatment of various bodily disorders. Herbs like stinging nettle (Urtica dioica) offer therapeutic effects, especially for women who aim to balance hormones. It’s an herb that has been a staple ingredient in herbal medicine since ancient times. 

Cultures in Asia, Europe, and Africa have used nettle for thousands of years. Some healers created nettle tinctures to remedy lower back pain, while others used it to increase bodily warmth during winter. Fresh nettle causes a stinging reaction upon contact, but cooking or drying the leaves cancels out that stinging effect. 

Nettle Is Nutrient Dense

According to several studies, stinging nettle exhibits antioxidant effects in the body. Antioxidants work to protect the cells from oxidative stress, which can increase the risk of cancer, cognitive decline, and early signs of aging. Researchers found that stinging nettle extract works to raise blood antioxidant levels. It’s also rich in calcium, potassium, sodium, iron, beta-carotene, lutein, carotenoids, essential amino acids, essential fatty acids, and vitamins A, C, and K. 

The Use Of Nettle For Women

Many studies concluded that nettle can positively impact female hormones. In general, two substances are necessary for keeping hormone levels check. Nettle works to balance hormones by influencing aromatase and sex hormone-binding globulin (SHBG). The former is an enzyme that converts testosterone to estrogen, while the latter is a protein that the liver makes. SHBG carries three hormones, estrogen, dihydrotestosterone (DHT), and testosterone, in both men and women. High SHBG levels mean that there is not a lot of testosterone available for bodily tissues. Low levels of SHBG indicate high testosterone levels, which can increase the risk of polycystic ovarian syndrome (PCOS), hair loss, depression, and more in women.

Benefits of Nettle For Women

Managing Aromatase and Estradiol

Unlike men, women experience extreme hormonal changes, specifically during menstruation, pregnancy, breastfeeding, or menopause. Hormones can change as a result of taking birth control pills as well. Nettle root can help reduce the harmful effects of estrogen metabolites in a woman’s body. By decreasing levels of estrogen metabolites, a woman can reduce the risk of certain cancers, according to several studies. Blocking aromatization, a process sex hormones undergo, it effectively reduces several primary causative factors of hormone-induced breast cancer and uterine cancer. 

Encouraging Thyroid Health

Stinging nettle contains iron, and iron deficiency can affect the production of thyroid stimulating hormone (TSH). Without sufficient production of TSH, it’s easier to experience hypothyroidism, which can cause weight gain or make weight loss difficult. The thyroid needs iron and iodine, but iodine often receives more attention when it comes to optimizing thyroid health. The pituitary gland produces TSH, and the thyroid cannot receive the necessary signals for T3 and T4 hormone production if TSH production isn’t optimal. Nettle leaf is a rich source of iron, which is a nutrient that can enhance thyroid function. 

Relieving PCOS Symptoms

Three primary characteristics of PCOS include irregular menstrual cycles, excess male hormones (testosterone), and cysts in the ovaries. It’s one of the leading causes of infertility in women of childbearing age. Women with PCOS typically have higher levels of testosterone, which causes hormonal imbalance. In a 2014 study, young women received 300-600 milligrams (mg) of dried nettle extract daily for 16 weeks. The results indicated that the women experienced a reduction in testosterone and improvement in menstrual cycles. Additionally, many naturopathic doctors work with nettle to help women with PCOS. 

Helping Control Blood Sugar

It’s estimated that about one in nine adult women in the U.S. has diabetes. Various human and animal studies found that nettle has the ability to help lower blood sugar levels. One of nettle’s primary compounds may mimic the effects of insulin. In a three-month study, 46 participants took 500 mg of nettle extract three times daily. The results indicated that everyone experienced lower blood sugar levels. Finally, the antioxidants in nettle may help assist with glucose-lowering activity. 

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Sexual Rejuvenation Cleanse for Women – 20 day cleanse that helps to improve the sexual libido and stamina in women by providing the necessary nutrients.

• Helps to maintain more normal and regulated menstrual cycle
• Designed to benefit the health of women
• Formulated with botanicals conducive to female sexual reproductive health
• Supports weight management efforts that include diet modification and exercise
• Helps to maintain healthy vagina and breasts
• Reduction of unhealthy cravings (sugars and junk food)
• Helps to balance female hormonal system
• Aids in hormonal balance
• Supports healthy hair, skin, and nails 

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The Female Cleanse – 20 day cleanse and regimen to help provide essential nutrients for female health and complaints.

• Helps to maintain more normal and regulated menstrual cycle
• Designed to benefit the health of women
• Formulated with botanicals conducive to female sexual reproductive health
• Supports weight management efforts that include diet modification and exercise
• Helps to maintain healthy vagina and breasts
• Reduction of unhealthy cravings (sugars and junk food)
• Helps to balance female hormonal system
• Aids in hormonal balance
• Supports healthy hair, skin, and nails 

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The Male Hormonal Formula is an herbal supplement intended to support balanced testosterone levels and help to cleanse and support the male reproductive system.

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Female Hormonal is an herbal supplement that supports the female hormonal and reproductive system.

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There are herbs for every person all over the world, and many people prefer herbal treatments to medical pharmaceuticals. Herbs may not cure a specific health issue, but they may assist the body with natural healing or biological function. In the case of women’s health, many experts believe that specific herbs work to deal with common health issues that women encounter. 

Many scientists and researchers believe that specific plant compounds provide optimal health for all beings. Whether or not the whole herbs, from which the compounds come, are beneficial or not is another topic of study. When it comes to female health and wellness, there are herbs that have proven to be conducive to overall wellness. From elevating mood and libido to supporting energy levels and hormones, the following herbs help to benefit female health. 

7 Herbs For Women’s Health

Avena Sativa

Commonly known as oat straw, avena sativa is a powerful, natural aphrodisiac that has been used for thousands of years. Because it is rich in calcium, it may help to reduce the risk of osteoporosis, which is more common in women than in men. In addition to the calcium content, avena sativa also contains vitamin D, a nutrient that aids the absorption of calcium and optimizes immune function.

Nettle Leaf

This unassuming leaf that causes immense skin irritation happens to be wonderful for female health. The leaves have little hairs that contain formic acid, which causes the body to release histamine. When you brew the leaves into a tea or prepare them like cooked spinach, they are very safe and beneficial. Nettle is an excellent source of vitamin C, iron, and other nutrients. Historically, women praised nettle for its ability to help restore nourishment after giving birth. Herbalists recommend that women combine nettle with raspberry leaf in a soothing tea for best results. 

Red Clover

Red clover is often used as food for grazing livestock. It grows abundantly in Europe, North America, and in parts of Asia. Historically, it had its place in traditional Chinese herbal practices. Red clover contains naturally occurring phtyoestrogens, and it works to promote detoxification. Many studies found that red clover is beneficial for supporting a woman’s body during menopause, specifically because it aids lymphatic functions. 

Puncture Vine

This plant species, Tribulus terrestris, exhibits a variety of healthy properties. Historically, women used it to help enhance libido and keep the urinary tract healthy and free of swelling. There is a lot of research about puncture vine’s ability to support a healthy libido in women. One study from 2014 found that 49 of the 50 female participants experienced greater desire for intercourse after taking it regularly. Another study found that supplementation helped reduce mood swings experienced during the menstrual cycle. It may also lead to greater satisfaction, desire, and arousal in the bedroom.

Sage

This fragrant culinary herb has powerful numerous health properties for all, but it has a special purpose for women. As women enter menopause and tread the uncertain waters, they can experience mood swings, night sweats, and hot flashes. Sage has been known to reduce hot flashes and effectively eliminate night sweats. Anecdotal reports claim that drinking one cup of sage tea nightly can improve sleep and reduce sweating during the night. Ladies, keep this in mind if you are entering or already experiencing menopause. 

Maca Root

Native to the Andes mountains, maca root is a wonderful herb that may help women naturally balance hormone levels. During research on whether or not maca root was beneficial for weight loss, researchers observed that menopausal women enjoyed a reduction in menopausal symptoms. The women reported that maca supplementation helped reduce hot flashes, night sweats, and feelings of depression. Other studies found that maca root may help support a healthy libido in women who experienced sexual dysfunction after taking antidepressants. The dose was three grams daily and women reported that it improved sexual satisfaction.

Raspberry Leaf

Forget about the deliciously tart and refreshing fruit because the leaf is beneficial for female health. Raspberry leaf tea is beneficial for menstrual cycle regulation. Many women who experience irregular menstrual cycles find that they benefit after drinking raspberry leaf tea three to four times a week. Consistency is key, though, as herbs take time to become effective in the body. One study found that women who drank raspberry leaf tea experienced regular periods that were light and pain free. Raspberry leaf also helps to strengthen the uterus, and pregnant women have historically drunk this tea during the last six weeks of pregnancy. Because each woman is different, it would be beneficial to discuss drinking this tea with your OBGYN before you decide to drink it. 

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