It’s that time of year when winter squash varieties appear at farmers’ markets or on grocery store shelves. Squash fall into two categories: winter and summer. The category they fall into depends on whether they’re harvested and consumed when they are immature or fully developed. Winter squash varieties include butternut, acorn, kabocha, and Delicata, to name a few. 

When mature, winter squash have a hard exterior (rind) that protects them from the elements, such as frost, snow, wind, and rain. That is why they are ideal for long-term storage. The squash you acquire will dictate the type of dish you can make with it. Some squash varieties, such as spaghetti squash, can be the star of the show, while others work for appetizers or sides. Continue reading to learn about some excellent winter squash that exhibit impressive health properties. 

Spaghetti Squash

Trying to avoid pasta? Spaghetti squash is a great alternative that offers much more nutrients than packaged pasta. When you cook spaghetti squash, the flesh takes on a stringy texture, which resembles noodles. It is much lower in carbs than other squash in this list, providing just 29.9 grams of carbs per cup. Additionally, spaghetti squash offers B vitamins, vitamin C, manganese, and fiber, but is lower in nutrients when compared to butternut or acorn squash varieties. 

Kabocha Squash

The kabocha squash, or Japanese pumpkin, has a dark green exterior and bright orange flesh that is surprisingly sweet. You can roast, steam, or boil kabocha squash and add it to stews, soups, baked goods, and even salads. Because of its inherent sweetness, kabocha squash is a common ingredient in sweet dishes like pies and cakes. Nothing beats a savory kabocha squash winter soup, though! Kabocha squash exhibits impressive antioxidant activity, being high in vitamins A and C. It is also a great source of potassium, calcium, beta-carotene, and fiber.

Blue Hubbard Squash

Quite an interesting name for a squash, don’t you think? This unique winter squash has a beautiful bluish-green rind and sweet, yellow flesh that is rich in fiber, potassium, vitamins A and C, and other nutrients. One cup of this squash provides 10 grams of fiber, which satisfies 35% of the recommended daily intake (RDI) of fiber. Eating more fiber helps promote digestive health, regulating bowel movements and fueling the growth of beneficial gut bacteria. 

Acorn Squash

The acorn squash belongs to the same plant family as zucchini, pumpkins, and butternut squash. Shaped like an acorn, this squash can vary in color, with the exterior ranging from white to dark green. The flesh is yellow-orange and offers a slightly sweet yet nutty flavor, making it great for fall and winter dishes. Acorn squash is a great source of anti-inflammatory and antioxidant compounds, including alpha-carotene, beta-carotene, and zeaxanthin, all of which work to fight oxidative stress. Finally, acorn squash is rich in vitamins A and C, some B vitamins, potassium, and magnesium. 

Delicata Squash

The Delicata squash isn’t quite as popular as acorn or butternut squash, but it does have a naturally sweet flavor. The flavor is very similar to that of the pie pumpkin, but it has a thin, tender skin, making it easy to peel. It is low in calories and rich in potassium, making it a great food for people who aim to control blood pressure. One cup of Delicata squash provides 13% of the RDI of potassium. Delicata squash is also highly versatile and a great source of complex carbohydrates. 

Butternut Squash

Butternut squash is one of the most popular types of winter squash, exhibiting a sweet, nutty flavor. Packed with fiber, vitamins, minerals, and protective plant compounds, butternut squash needs to be on your fall and winter grocery list. One cup of cooked butternut squash provides 100% of the RDI of vitamin A, and over 30% of the RDI of vitamin C. Both of these vitamins act as antioxidants, working to neutralize free radicals in the body. That process helps protect cells against damage that may potentially cause disease. In addition to the vitamins A and C, butternut squash contains potassium, manganese, magnesium, and plant pigments. 

Red Kuri Squash

This type of Hubbard winter squash is quite striking and has an interesting tear-drop shape with a vibrant reddish-orange exterior. The flesh is highly sweet and packs a serious nutritional punch, offering lots of vitamins A and C, and minerals like potassium. The skin becomes very tender and edible when you thoroughly cook this squash, making it very easy to handle. It is a common ornamental squash for common decor, but don’t forget that you can eat it too!

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Dragon fruit comes from a variety of cactus species and has a striking appearance, sweet taste, and unique texture. It has a bright white flesh speckled with small black seeds, which resemble poppy seeds. Naturally rich in various antioxidants, vitamins and minerals, dragon fruit makes a great addition to your diet. It may help to support immune function, improve iron levels, promote gut health, and provide the body with lots of magnesium.

What Is Dragon Fruit?

Dragon fruit looks like something from a fantastical realm, but it is native to Central America, dating back to the 13th century. Dragon fruit, actual name pitaya or pitahaya, made its way to Vietnam and Malaysia, where it is widely grown. Most of the dragon fruits in the U.S. come from Israel, where the fruit is commercially grown. Israeli growers tend to call it pitaya, while Vietnamese growers refer to it as dragon fruit. According to nutritional data, one cup of dragon fruit offers the following nutrients:

• 136 calories
• 29 grams of carbohydrates
• 0 grams of fat
• 3 grams of protein
• 9% of the daily value (DV) of vitamin C
• 7 grams of fiber
• 8% of the DV of iron
• 18% of the DV of magnesium
• 4% of the DV of vitamin E

Beyond these nutrients, dragon fruit exhibits several plant compounds that benefit the body, both internally and externally. The carotenoids and betacyanins in dragon fruit may be useful in pharmaceutical, nutraceutical, and cosmetic applications. Continue reading to learn more about the health benefits of dragon fruit.

Rich In Fiber

Dietary fibers are non-digestible carbohydrates that offer lots of health benefits. According to health officials, adult women should consume 25 grams of fiber per day, while men should consume 38 grams per day. Similar to antioxidant supplements, fiber supplements don’t have the same health benefits as the fiber you get from whole foods. Fiber is well known for the role it plays in the digestive process, but many studies suggest that it may help manage body weight, protect against heart disease, and manage type 2 diabetes. No studies have linked dragon fruit to the aforementioned benefits, but consuming dragon fruit can help you meet your recommended daily intake RDI of fiber. 

Enhance Immune Function

Several nutrients in dragon fruit are responsible for its ability to support the immune system. Firstly, dragon fruit is an excellent source of carotenoids and vitamin C, both of which help to optimize immune function. The betacyanins and betaxanthins are pigments in dragon fruits that work to combat free radicals, protecting white blood cells from infection. A 2018 study confirmed that the antioxidants in dragon fruit may work to lower the risk of developing inflammatory conditions like gout and arthritis. 

Boost Iron Levels

There are not that many fruits that contain iron, but dragon fruit happens to be one of them. Iron is necessary for breaking down food into energy, but it also helps transport oxygen throughout the body. Many in the world do not meet the RDI of iron, with about 30% of the world’s population being iron deficient. This makes iron the most common nutrient deficiency worldwide. Dragon fruit is a great option to help boost iron levels, as one cup offers 8% of the RDI. 

It Has Prebiotic Properties

Prebiotics are special plant fibers that contribute to the growth of healthy bacteria in the gut. They essentially make your digestive system work more efficiently. When you ingest dragon fruit, it has a prebiotic effect on the body. It works to nourish gut bacteria and the oligosaccharides stimulate healthy bacterial growth in the stomach and intestines. By enhancing your gut microbiome, you naturally boost immune function and decrease the risk of intestinal infections. 

Rich In Fatty Acids

Dragon fruit contains a lot of tiny black seeds, which exhibit significant nutritional value. A 2018 study found that these seeds are decent sources of fatty acids like omega-3 and omega-9 fatty acids. Increasing your intake of these omegas may help to reduce your risk of cognitive decline, inflammatory conditions, heart disease, and certain types of cancer. Meeting your RDI of omega-3s may benefit your overall mental health as well. A 2016 study found that increasing omega-3 intake helped decrease symptoms of depression. 

A Great Supply Of Magnesium

Magnesium assists with many bodily functions. It works to form and maintain bones, break down food, create DNA, contract muscles, and support healthy nerve function. One cup of dragon fruit satisfies 18% of the RDI of magnesium, helping you meet your daily goal. Some preliminary studies show that magnesium may reduce the risk of heart disease and stroke, but more research is necessary on this matter.

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When good old Aunt Flo comes to town, most women get ready for uncomfortable cramps in their abdomen. Roughly 50% of menstruating women experience cramps for one to two days every month. Some women experience mild cramps, while others become crippled by the pain. Sometimes the cramps are cause for concern, leading doctors to diagnose women with dysmenorrhea, a condition thought to be caused by prostaglandins. 

Why Do Menstrual Cramps Occur?

While on your period, the muscles of the womb contract and relax to help shed the built-up lining of the uterus. The cramping is often an indication that your muscles are contracting. On the first day of your menstrual cycle, prostaglandin levels are high, which explains the intense pain on the first day. As you shed the lining of your uterus, the level of prostaglandin decreases the pain lessens. 

A woman should not have to live in pain, no matter if she experiences intense cramps or temporary cramps. There are many natural home remedies that can lessen the pain and provide some relief from menstrual cramps. Keep reading to see how you can relieve menstrual pain.

Home Remedies For Menstrual Cramps

Acupuncture

A 2016 review in the Cochrane Database of Systemic Reviews examined 42 studies on how acupuncture affected menstrual cramps. When compared to anti-inflammatory drugs and or no treatment at all, acupuncture treatment helped relieve pain with no side effects. Acupuncture works to relax the nervous system and enhance blood flow to internal organs. Many practitioners also praise acupuncture for its ability to relieve inflammation. 

Apply Heat

This is a tried and true home remedy. When applied to the abdomen, the heating pad helps to improve circulation, which leads to pain reduction. One study compared the use of heating pads for period cramp relief to ibuprofen for cramp relief. The results found that more women benefited from the heating pad with no side effects. If you don’t have a heating pad, soak a towel in hot water or take a warm bath. 

Increase Your Magnesium Intake

Many nutritionists believe that magnesium helps to ease muscle spasms, including menstrual cramps. People who are low in magnesium often experience muscle cramps, anxiety symptoms, and osteoporosis, so it is best to increase your magnesium intake. Because magnesium is abundant in a variety of foods, it is easy to boost your magnesium levels. All you have to do is eat more spinach, black beans, almonds, Brazil nuts, quinoa, avocados, bananas, cashews, kale, raisins, or pumpkin seeds. 

Yoga Poses Ease Menstrual Pain

Exercise is not the first thing on a woman’s mind during her cycle. We’re not asking you to do a high-intensity interval workout or anything, but many yoga poses can provide relief from your cramps. A small study with 40 undergraduate females found that the entire group that did an hour-long yoga session once a week for three months experienced reduced menstrual cramping, while the other group that didn’t do yoga experienced no relief. Many female instructors suggest that women should avoid inverted yoga poses during their cycle. The reason for this is because it can disrupt the body’s natural flow.

Massage With Essential Oils

Before we get into this tip, it is very important that you mix essential oils with carrier oils before you apply them on the skin. Some are very potent and can cause inflammatory or irritated reactions. The Journal of Obstetrics and Gynaecology Research observed two groups of women during their menstrual cycles. One group massaged essential oil on the abdomen, while the other group used synthetic fragrances. Both groups reported less pain, but the essential oil group reported more relief from cramping. Another study found that lavender, clary sage, and marjoram essential oils were the most helpful at reducing menstrual cramps. 

Avoid Certain Foods

Since bloating and water retention are two common symptoms during menstruation, it is best to avoid foods that cause both of those things. This means you need to avoid alcohol, salty foods, carbonated beverages, caffeinated beverages, and fatty/fried foods. When you eliminate these foods from your diet, you can help alleviate cramps and decrease tension in the abdominal region. 

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Magnesium is a mineral that is involved with more than 300 chemical reactions in the body. It helps to keep your heart rhythm steady, assists with muscle contraction, and nerves require magnesium to send and receive messages. People can meet their recommended daily intake (RDI) of magnesium by eating magnesium-rich foods, so there is rarely need for supplementation. When you don’t include magnesium-rich foods in your diet, however, you can become magnesium deficient, and you don’t want that.

What Happens If I Have A Magnesium Deficiency?

People who have low magnesium levels for a short period of time may experience few or no symptoms. In regards to long-term magnesium deficiency, it is possible for the kidneys to start retaining magnesium by limiting the amount that is typically lost through urine. Magnesium deficiency can include nausea, vomiting, loss of appetite, extreme fatigue, and weakness. Extreme magnesium deficiency has led to seizures, abnormal heart rhythm, numbness, muscle cramps, and changes in personality.

There is some good news, according to Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center and professor at Harvard Medical School. Magnesium deficiency is extremely rare in people who are otherwise healthy. Even people with digestive disorders or people who regularly take water pills or antibiotics can maintain healthy magnesium levels with adequate intake via diet.

How Much Magnesium Do I Need?

The amount of magnesium you need will depend on your age and sex. The average RDI of magnesium is detailed in the table below.

Magnesium And Stress

Stress is understood to be a complex and adaptive biochemical expression to change. The brain interprets the stressor as dangerous and responds accordingly, typically with elevated heart rate, sweating, increased blood flow, or higher blood pressure. How does magnesium enter the equation? According to several scientific reviews, magnesium has the ability to reduce stress and symptoms of anxiety. Magnesium, along with calcium and glutamate, exists in the synapse between two neurons. Calcium and glutamate are toxic in high amounts, and they activate the NMDA receptor. Magnesium is like the gatekeeper, sitting on the NMDA receptor without activating it, meaning that you won’t be as prone to anxiety or stress by maintaining magnesium levels. Finally, magnesium can suppress the ability of the hippocampus to produce stress hormones, which can ultimately prevent your adrenal glands from kicking into high gear.

Magnesium-Rich Smoothies

Smoothies provide a variety of nutrients to the body in one fell swoop or slurp, shall we say. In general, most leafy green vegetables, certain nuts and seeds, and sea vegetables contain healthy amounts of magnesium. Increasing your magnesium intake can help to improve bone/joint health, reduce muscle pain, maintain healthy blood sugar levels, and decrease levels of fatigue. The following smoothies will supply you with lots of magnesium.

Spinach, Avocado, And Strawberry Smoothie

Ingredients:

• ½ avocado, peeled and pitted
• 1 cup spinach
• 1 cup filtered water
• 1 cup strawberries, frozen overnight
• 1 tablespoon raw agave

Instructions:

• First off, don’t even think about removing the tops of the strawberries! There are some good nutrients in those leaves.
• Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.

Fig And Almond Milk Smoothie

Ingredients:

• 1 cup homemade almond milk (click here for recipe)
• ½ teaspoon sesame seeds
• 5 ripe figs, peeled
• 1 teaspoon raw agave syrup

Instructions:

• Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.

Chocolate Banana Smoothie

Ingredients:

• 1 banana, frozen overnight
• 1 tablespoon raw cacao powder
• 1 tablespoon grade A maple syrup
• 1 cup homemade almond milk (click here for recipe)

Instructions:

• Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.

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A lot of people don’t realize that they are deficient in magnesium. Magnesium deficiency has been associated with muscle fatigue, tremors, spasms, and frequent headaches or migraines. If you experience migraines, you may want to up your magnesium intake. Click here to learn about magnesium rich foods, but drink this juice in the meantime.

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Due to chronic diseases, medications, increased consumption of processed foods, and the decreased amount of magnesium in food crop, the vast majority of people are at risk of magnesium deficiency. A person with magnesium deficiency has an increased risk of cardiovascular disease and other health complications that can cost a fortune. While magnesium supplementation may be the immediate response, one must understand that many natural foods contain high amounts of magnesium, and these foods boost magnesium levels in the body.

What Is Magnesium?

This essential mineral and electrolyte plays a role in many bodily processes. Failing to satisfy the recommended daily intake of magnesium can affect energy production, DNA replication, muscle function, bone and teeth structure, and RNA and protein synthesis.

Magnesium deficiency is difficult to diagnose because the symptoms can mimic similar symptoms of other conditions. From depression and digestive troubles to irregular sleep patterns and brain fog, magnesium deficiency is not something that should be ignored. How do you test for it, though?

Testing For Magnesium Deficiency

Tests for magnesium levels are often inaccurate. Blood tests for magnesium don’t account for the magnesium that is stored in bones and soft tissues. This is why it is best to test intracellular magnesium levels, not serum magnesium. The RBC test is an accurate test that measures the magnesium content within red blood cells, giving you an estimated count of magnesium in soft tissues and bones.

Optimal Magnesium Range

A functional and normal level of magnesium for the average person is above 6.0mg/dl. If you come in below this number, consider supplementation or consuming magnesium-rich foods, which you can view by clicking here. While checking magnesium levels, you may also want to test vitamin D levels, given that vitamin D and magnesium depend on each other for maximum absorption and function.

5 Signs Of Magnesium Deficiency

1. Muscle Cramps & Spasms

Magnesium works to support muscle function, and being deficient in magnesium can prevent muscles from properly contracting and relaxing. In fact, insufficient magnesium levels will often result in muscle cramps or spasms, especially in the feet and lower legs.

2. Digestive Troubles

As you begin to digest your food, it is mixed with saliva and stomach acid to form bolus, which is a semi-solid lump of food that moves through the digestive tract. In order for the bolus to move efficiently, it requires water. This is where magnesium matters. Magnesium works to draw water into the bowels to stimulate peristalsis, the process that keeps everything moving through the digestive tract. The bolus of food cannot move easily if magnesium levels are low, and this can result in bowel irregularity or constipation.

3. Anxiety And Stress

Magnesium plays a role in the production of neurotransmitters, which are chemicals in the brain that help nerves communicate with each other. Neurotransmitters help to regulate behaviors, including sleep patterns, mood, and more. Low magnesium levels can induce feelings of irritability, stress, and anxiety. A person with magnesium deficiency can also experience depression or confusion.

4. Insomnia

As we previously mentioned, magnesium is necessary neurotransmitter production, so that one can regulate mood, sleep, and behavior. Gamma-aminobutyric acid (GABA) is a neurotransmitter that is dependent on magnesium for production. It works to calm nerve activity and assist with total body relaxation. A GABA deficiency can make it difficult to fall asleep, let alone sleep through the night. Magnesium prepares the body and mind for sleep by promoting GABA production.

5. Cognitive Difficulty

Magnesium deficiency can result in many cognitive problems, including brain fog, memory problems, and one’s ability to concentrate. Magnesium works to help the mitochondria function optimally. Dig deep into your science class archives and remember that mitochondria are central structures within the cells in the body, and their job is to produce energy. Insufficient magnesium levels make it difficult for mitochondria in brain cells to produce energy, which makes it difficult to operate regular cognitive processes.

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Beyond giving the body its shape, bones play a much larger role than we realize. Bones are constantly changing shape and composition to accommodate bodily changes or needs, and many of us take them for granted. Given that brittle bones cause about 8.9 million osteoporotic fractures per year, it is evident that a high percentage of people, especially women over the age of 30, are losing bone density. How do you avoid the development of brittle bones?

In order for bones to maintain density and strength, one must consume calcium-rich foods and maintain optimal vitamin D levels. Vitamin D is necessary for the absorption of calcium, but most foods do not contain natural vitamin D. A lot of fortified foods exist, and mushrooms are really the only natural food source of vitamin D. Avoid fortified foods and stay in the sun for about 15-30 minutes a day to naturally absorb vitamin D. If you need a great list of calcium-rich foods, click here. The NHS says that these two nutrients are integral for healthy bones, but you can also consume the following bone-strengthening foods to maintain bone health.

Nuts

While a variety of nuts can assist with bone building, walnuts, almonds, and Brazil nuts are the ones that steal the spotlight. They are all great sources of calcium and alpha linoleic acid, which is a type of omega-3 fatty acid  that works to inhibit bone breakdown. A handful of walnuts, almonds, or Brazil nuts should be your go-to snack option, and don’t forget about raw almond butter, either.

Broccoli

Broccoli is a known source of plant-based protein, but it is also praised for its diverse nutritional profile. Loaded with calcium, potassium, folate, vitamin C, phosphorus, and vitamin K, broccoli can help strengthen your bones and teeth. To obtain these benefits, it is best to consume one serving of broccoli every day.

Leafy Greens

Famed for their vitamin K content, leafy greens need to be featured in your diet to help build strong bones. Befriend the salad and learn to love it in all its forms because vitamin K aids with bone protein formation and helps to reduce calcium loss in the urine. According to several studies, people with low levels of vitamin K in the body have an increased risk of hip fractures. One cup of raw leafy greens exceeds the amount of the recommended intake of 90 micrograms per day.

Prunes

Prunes are commonly consumed to help encourage bowel movements, but they have been known to benefit bone mineral density. In addition to slowing bone deterioration, prunes may help to build new bone. New research has credited these properties to the phenolic compounds in prunes.

Magnesium-Rich Foods

When the average person thinks of building strong bones, calcium is the first mineral that comes to mind. When you consider that 50% of the body’s magnesium is stored in bones, magnesium should also be a mineral to focus on in order to keep your bones healthy. Since low levels of magnesium have been associated with calcium loss and fragile bones, start consuming magnesium-rich foods. Great sources of magnesium include leafy greens, summer squash, avocados, bananas, mangos, Brazil nuts, almonds, quinoa, sesame seeds, pumpkin seeds, cashews, chickpeas, lentils, and sunflower seeds.

A Noticeable Omission

You may have noticed that milk is not on this list. Despite the information that ads preached when you were growing up, milk is not beneficial for bone health. In fact, milk has an acidifying effect on the body, which can degrade bone composition.

Why Are Bones So Important?

The human body would be nothing more than a gelatinous blob of tissues and fluids if it weren’t for our bones. While bones provide support and structure, they are not as heavy as you might think. The skeletal system plays a protective role in the body, especially and most noticeably for the skull and vertebrae, protecting the central nervous system. The central nervous system controls the rest of the body and it is an intricate, fragile network that would be compromised without bone protection. The ribs also protect the vital organs in the chest.

Blood Cell Production

Have you heard of bone marrow? It’s not just something that you can order at a restaurant, despite the attention on ossobuco, an Italian dish of braised veal shanks, or beef bone marrow that is incorporated in pot-au-feu broth in French cuisine. Bone marrow is inside bones in the human body, and it is also where red blood cells are made. Red blood cells are necessary for transporting oxygen throughout the body. Bone marrow is also the production center for white blood cells (necessary for immune health), fibroblasts (necessary for connective tissue production), and adipocytes (fat cells).

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Affecting any person of any gender, osteoporosis is a condition that results in reduced bone density or bone fragility. Literally meaning “porous bones,” Osteoporosis primarily occurs in post-menopausal women because of the sudden decrease in protective estrogen levels. The condition makes your bones like sponges and can lead to frequent bone fractures. While osteoporosis doesn’t make people fall, people with osteoporosis have a higher risk of breaking a bone if they do fall because of the increased bone fragility.

What Causes Osteoporosis?

There isn’t a single cause of osteoporosis; rather, several factors are believed to contribute to the development of the condition. One can develop osteoporosis if there is a familial history of the condition, if bone structure is smaller than normal, or, and most commonly, about 5 years after menopause when estrogen levels have dropped. Our bones are not static. There is a constant turnover process that helps replace the old and damaged bones. Increased age can lead to a higher bone breakdown rate and lower bone-building rate. This causes the bones to weaken and can lead to osteoporosis. Causes are listed below:

• Medical Conditions (Anorexia, Bulimia, or Orthorexia)
• Tobacco Smoking
• Excessive Alcohol Consumption
• Reduced Calcium, Magnesium, and Vitamin D Levels
• Decreased Estrogen Levels (in post-menopausal women)
• Certain Medications (thyroid hormone replacement, antidepressants, or some antacids, among others)
• Inactivity or Immobility
• Bone Fracture History

Natural Remedies

Avoid Salt

It’s important to avoid salt because salt causes your body to lose calcium and can lead to bone loss. Additionally, overconsumption of salt can lead to hypertension, high cholesterol, or put you at risk for developing heart disease.

Eat An Alkaline Diet

Eating an alkaline diet can help keep your bones strong. When there are too many acidic foods in the body, it has to borrow alkalizing minerals from the bones to help balance its pH level. Eating raw fruits and vegetables can help you re-establish your body’s natural pH level.

Try Acupuncture

Acupuncture can be a beneficial treatment for osteoporosis because it naturally relaxes the body and straightens out a person’s Chi. While studies are still being conducted, combining herbal treatments with acupuncture is showing positive results.

Eat Magnesium & Calcium Rich Foods

Magnesium and calcium are two important minerals that are essential for proper bone health. Having a diet rich in both of these can contribute to healthier bones. You don’t have to eat meat or dairy to get these minerals. You can eat dark leafy greens, bananas, avocados, oranges, grapefruit, cabbage, and broccoli, among many others, to incorporate more magnesium and calcium in your diet.

Boost Your Estrogen

If you are a post-menopausal woman, there are herbs you can consume that help boost estrogen levels. Because decreased estrogen levels can lead to osteoporosis, this can be a beneficial, natural remedy. Black cohosh helps boost phytoestrogens and can contribute to bone health. While red clover hasn’t been proven to help bone health, it has many estrogen compounds, and estrogen helps protect bones.

Decrease Stress

It’s a good idea to decrease stress because cortisol, the body’s main stress hormone, is detrimental to bone health. You can get massages, receive acupuncture treatments, meditate, exercise, and ensure proper sleeping habits to help decrease your stress levels.

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Hot flashes are quick feelings of heat that are usually most intense on the chest, face, and neck. They are often the most frequent symptom of menopause, the time when a woman’s menstrual period stops. Each woman may experience hot flashes differently, and they can occur randomly throughout the day or night.

The exact cause of hot flashes is unknown, but the primary belief is that they are mostly caused by circulation changes or the hormonal changes during menopause. Roughly two-thirds of American women experience hot flashes during menopause. The drop of estrogen levels somehow confuses the hypothalamus, the body’s thermostat, and makes it read “hot.” When the blood vessels near the skin’s surface dilate to a cool temperature the hot flash takes place. Some women may also sweat during hot flashes to cool down their bodies.

Acupuncture

Acupuncture has been proven to reduce the amount of hot flashes women experience during menopause. Additionally, it can help lower other menopausal symptoms. Acupuncture helps to naturally de-stress the body and calm the nerves. A woman can also practice meditation to manage her stress levels. Since stress is a common hot flash trigger, it’s best to keep stress levels down.

Eat Your Magnesium Foods

To help keep stress levels down, you can also eat magnesium-rich foods. Magnesium naturally combats stress hormones in the body, and stress hormones can throw off the way your body is supposed to function. Foods that are high in magnesium include avocados, raw almonds, cashews, dark leafy greens, pine nuts, chia seeds, bananas, and pumpkin seeds.

Dietary Change

It’s always a good idea to make a dietary change when there is a big shift or change in your lifestyle. Eliminating sugars, alcohol, salt, meat, dairy products, processed foods, refined sugars, or tobacco from your diet is a great place to start. Switching to a plant-based diet is ideal because those foods can provide you with essential vitamins and minerals that contribute to a healthy diet. Try eating bell peppers, mushrooms, garlic, strawberries, broccoli, Brussels sprouts, cauliflower, raw nuts & seeds, and herbal teas.

Flaxseed Oil

Flaxseed oil, which is believed to help reduce menopausal symptoms, contains healthy fatty acids. Flaxseed contains plant lignans, which are similar to estrogen, and they may cause estrogen levels to stabilize in menopausal women. You can also eat foods with antioxidants or high vitamin E content to help reduce hot flashes.

Wear Loose Clothing

It’s a good idea to wear loose clothing because tight clothing can make the hot flashes seem more intense. Hang up the form fitting clothes for a little while and start wearing more comfortable, stretchy, or airy clothing. At night, you may find it better to wear cotton pajamas because they can absorb the moisture from night sweats, if you have them.

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