MENOPAUSE

 

h e a r t s c e n t

FINDING BALANCE

 

NATURALLY

 

Even though we don’t talk about it very much, menopause is a natural stage for women.  During each passage, we experience normal ups and downs of our hormones.   This is where plant medicine shines.  It has been used for hundreds of years to provide comfort for the challenges and to maintain vitality, energy, and health.

Here are some simple suggestions you may find helpful.

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h e a r t s c e n t

HOT FLASH BASICS

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Hot flashes are the sudden feeling of heat spreading through the upper body and face, with or without sweating and a rapid heartbeat.  Hot flashes are the most common symptom associated with perimenopause and  menopause.  About 70% of women experience hot flashes to some extent.

Hot flashes can vary in frequency, intensity and duration.  Smoking and obesity tend to increase the likelihood of a woman having hot flashes.  It is common to last for 7-10 years.

We don’t know exactly what causes hot flashes, but it is most likely connected to changes in hormones that affect circulation and the hypothalamus (regulates body temperature).  There is also a connection with fluctuating blood sugar levels so it helpful to avoid foods that are high on the glycemic index.

Nighttime hot flashes (night sweats) can wake you from sleep and can affect sleep quality.  There are many natural options can be helpful.

  • dress in layers, sometimes all it takes to feel more comfortable is to remove a layer
  • avoid clothing that is too tight
  • watch the spicy food
  • alcohol can trigger a hot flash
  • reduce caffeine (coffee, black tea and chocolate)
  • manage stress
  • make a simple cooling spray – add 2-5 drops of peppermint essential oil to a small spray bottle filled with water.  Shake before each use.  Spritz as needed.

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h e a r t s c e n t

INSOMNIA

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Between night sweats and all of the changes going on in the body, it is easy to see how it can disrupt our sleep.  One of the best things you can do for yourself dring perimenopause and menopause is to focus on quality sleep.  There are some simple things we can do to help prevent sleepless nights;

  • Reduce the usual suspects; alcohol, caffeine, sugar etc.
  • Let the bedroom be about sleep and intimacy, not about TV or other things that can affect sleep
  • Are you over eating at supper or eating too late?  When the body is busy digesting it has a hard time winding down for sleep.  Or do you experience low blood sugar that wakes you up at night?  Eating a high protein snack before bed can be helpful.
  • Try warming up some unsweetened almond milk just before bedtime.  You can add a teaspoon of REAL vanilla.  There are some wonderful recipes on line to make fresh almond milk as well.
  • Do you have food allergies or sensitivities?  Some food additives can be stimulating and affect sleep
  • Do you get the right amount of exercise?  Not too much, not too little, and not too close to bedtime
  • Fresh air and sunshine.  It is amazing what a day outside does for quality sleep.
  • Essential oils can be very helpful in reducing stress and tension.  Which may allow you to drift off to sleep.  The most popular oils include: lavender, bergamot, sweet orange, marjoram and vetiver.
  • Or try a specialty wellness blend –  SLEEP .

VAGINAL DRYNESS

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h e a r t s c e n t

EMOTIONAL HEALTH

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Read about our emotional health in general – Emotions


These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.