Similar to bacteria in the gut, some mucus is beneficial to have in the body. Mucus protects certain areas of the body from drying out and can protect against bacteria and viruses. As many of you know, you can have too much of a good thing. Excess mucus in the body can cause regular congestion, throat irritation, and more. Knowing which foods can cleanse mucus from the body can help you feel like your best self. 

What Is Mucus?

Some people are disgusted by the words for mucus. Phlegm, snot, boogers, and other descriptions create an aversion to this natural bodily product. It’s a protective substance that the mouth, sinuses, throat, lungs, stomach, and intestines excrete. The main constituent of mucus is mucin, which can work as a selective barrier, viscous material, or lubricant. Regular mucin structure and production helps protect surfaces all over the body. Abnormal mucus production can result from various health conditions, including pneumonia, COPD, lung diseases, smoking, allergies, or even cystic fibrosis. Additionally, mucus can accumulate as a result of eating unhealthy or mucus-producing foods.

While there are effective natural remedies that can hep keep mucus production under control, your diet is often the best plan of attack. This can come in the form of eliminating certain foods, or consuming more foods that get rid of mucus. Whether you’re prone to excess phlegm or fighting a cold, the following foods can help cleanse mucus from your system. 

Garlic:

Garlic, among other members of the allium family, is a powerful expectorant, helping to break up mucus build-up. A 2017 review found that allium vegetables, including garlic, onions, shallots, and leeks, have anti-inflammatory properties. Chronic inflammation is a primary culprit of excess mucus in the body, so lowering inflammation may reduce mucus. Garlic, specifically, exhibits antiviral, anti-fungal, and antibacterial properties that may fight infections in the respiratory glands. Since infected respiratory glands produce more mucus, eating more garlic may reduce the amount you have in the body.

Cardamom:

Cardamom is an Indian spice that exhibits intense flavor. The seeds, oils, and extracts of cardamom are thought to have impressive medicinal benefits. One such benefit is that cardamom helps reduce mucus build-up in the body. Cardamom is rich in cineole, which is an active ingredient that breaks down mucus. Excess mucus can partially block respiratory passages, making it dangerous for people with asthma, pneumonia, or respiratory conditions. Lastly, cardamom can liquify mucus in heavier foods, which can be hard for the body to digest. 

Pineapple:

In addition to improving digestive health, pineapple may help eliminate mucus from the body. Fresh pineapple contains bromelain, an important enzyme with strong anti-inflammatory properties that aid respiratory function. In fact, pineapple’s anti-inflammatory nature has helped relieve symptoms of asthma and allergies. Fresh pineapple juice also exhibits mucolytic properties, which work to break up mucus and expel it from the body.

Ginger:

Drinking ginger tea when you have a cold is one of the best things you can do, as it soothes the throat and promotes decongestion. Several studies found that ginger is a natural decongestant and antihistamine. Plus, it’s rich in antiviral and antibacterial properties, which can ease chest congestion by drying out excess mucus and promoting its removal. Ginger holds specific enzymatic benefits the produce an anti-inflammatory effect in the body. Ginger actually alerts the immune system that it is safe and mucus production is not necessary. You can add fresh ginger root to smoothies, but the best way to consume it is by drinking homemade ginger tea. 

Cayenne Pepper:

Cayenne pepper is rich in the active compound capsaicin, which helps to naturally thin mucus. Capsaicin is also what gives cayenne the potent spice. If you experience a runny nose after eating spicy foods like cayenne, it’s because it has mucus-thinning properties. Cayenne pepper is also an excellent source of vitamin C, which works to enhance immune function. If the body is fighting a virus or infection, optimizing the immune system can help reduce the severity and duration of symptoms. If you have acid reflux, you may want to avoid spicy foods like cayenne, because they may actually worsen phlegm-related issues. 

Sources:

https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD010591.pub2/full
https://www.researchgate.net/publication/267307145_Medicinal_properties_of_Elettaria_cardamomum
https://pubmed.ncbi.nlm.nih.gov/28458157/
https://sitn.hms.harvard.edu/flash/2018/mucus-keeps-us-healthy/#:~:text=Mucus%20is%20a%20protective%20substance,is%20a%20substance%20called%20mucin.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5316450/

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Who is in love with fall flavors? Please, tell us because we need to know if you enjoy these raw vegan renditions of fall recipes. You can always leave your opinions in the comments. We want to know what you enjoy so that we can keep bringing you amazing flavors!

The great flavors of fall include pumpkin, ginger, cinnamon, allspice, and nutmeg. How can you not put pumpkin spice on everything? Well, maybe not everything, but the pumpkin spice blend lends itself to a variety of different recipes. People add pumpkin spice to puddings, ice creams, baked goods, smoothies, and energy balls, but what about adding it to homemade almond milk?

First of all, everyone should be making their own plant-based milks. All you need is a blender and a nut milk bag or cheesecloth and you are good to go. Most store bough plant-based milks contain thickeners, water, and other chemicals that may increase inflammatory markers in the body. When you make your own, you don’t have to worry about all of those harmful ingredients.

Homemade almond milk is actually much creamier than store bought varieties. Plus, it is a blank canvas if you want to add extra flavors to it. This homemade almond milk gets a pumpkin spice flavor injection, and we couldn’t be more excited for you to taste it.

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We have a food problem in the United States. From frozen dinners and fried foods to processed snacks and condiments, Americans over-consume salt. It’s something that doctors warn adults about on a regular basis, but seldom do Americans take steps to reduce their sodium intake. New salt guidelines from the Food and Drug Administration (FDA) aim to crack down on salt intake. 

By putting out these guidelines, the hope is that food manufacturers and restaurants reduce the amount of sodium in their foods over the next 2.5 years. Although the guidelines are voluntary, reducing the amount of sodium by 12% in commercially processed, packaged, and prepared foods is the goal. The reason for these guidelines is because sodium is a main staple in the Standard American Diet. In fact, over 70% of the total sodium intake for the average American comes from added sodium during food manufacturing. 

Sodium In The United States:

According to health surveys and medical research, the approximate daily consumption of sodium in America is about 3,400 milligrams (mg). The Dietary Guidelines for Americans for the years 2020-2025 says that the recommended daily allowance of sodium should be 2,300 mg for people aged 14 and up. The American Heart Association (AHA) applauded this decision, as excess sodium intake can lead to high blood pressure, which increases the risk of heart attack and stroke. 

Although it’s beneficial to educate the public about the dangers of consuming too much sodium, it’s not enough to stop people from overindulging. More than 4 out of 10 American adults have high blood pressure, with numbers increasing across minority populations. That’s not because people season their food with table salt. The problem is that the excess salt already exists in the packaged, processed, or restaurant foods people eat. Adding more table salt to the equation only worsens the problem. 

The Guidelines Are Only Voluntary:

The FDA is not enforcing food manufacturers or restaurants to lower the amount of sodium they add to food. The dietary guidelines are in place for the knowledge of the general public, but people easily exceed these guidelines, especially in America. For example, the new 2,300 mg of sodium per day guideline is about half of what the average American adult consumes daily. This explains the higher numbers of hypertension throughout the country. Unfortunately, there is no mandate that enforces the amount of sodium added to food. 

The reality is that hundreds of thousands Americans die each year from chronic disease related to poor nutrition. Making food manufacturers and restaurants adhere to the newer sodium guidelines would be the best way to tackle this problem. It may not show positive results right away, but a gradual reduction over time would allow people’s palates to adapt to less sodium. Eating salty foods only makes people crave more salt, so reducing the amount of salt in food could potentially change eating habits. 

The Next Step:

Lowering a person’s sodium intake from 3,400 mg per day to 3,000 mg per day is not enough. According to the AHA, reducing an American adult’s sodium intake to 2,300 mg per day could prevent about 450,000 cases of heart disease. Additionally, this could save about $40 billion in healthcare costs over a 20-year period. Most of all, reducing sodium intake can help improve quality of life. Simple math makes it clear: reducing sodium intake can lower the risk of cardiovascular disease. If people make the effort to adhere to the new guidelines, their health will benefit in the long run. 

Sources:

https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-voluntary-sodium-reduction-goals
https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet#:~:text=Americans%20eat%20on%20average%20about,1%20teaspoon%20of%20table%20salt!
https://www.washingtonpost.com/business/2021/10/13/fda-salt-guidelines/
https://www.cdc.gov/nchs/hus/spotlight/HeartDiseaseSpotlight_2019_0404.pdf

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It’s hard to resist plump, juicy strawberries. Unless you are allergic, they are irresistible. They offer a subtle tang that perfectly complements the light inherent sweetness. Although the best varieties arrive on grocery store shelves during summer, they are available year round. Incorporating them into your breakfast meals is one of the best ways to use them. That’s exactly what this recipe is for.

Strawberry chia pudding is just what you need if you are on a raw vegan diet. It is an incredibly filling dish that helps to hold you over until your next meal. This is because the fiber absorbs water and expands in the gut. The rich fiber content of chia seeds also helps benefit your digestive health. The fiber acts as a prebiotic to feed the healthy bacteria in your gut. Additionally, chia seeds are excellent sources of omega-3 alpha-linolenic acid (ALA). In fact, ALA makes up 60% of the oil in chia seeds. Omega-3s have a positive effect on both cardiovascular and brain health. Several studies found that omega-3s exhibit an ability to reduce blood pressure, regulate heart rhythms, and reduce inflammation.

When it comes to flavoring the chia pudding, the strawberries do their part to impart flavor, but it requires a few other ingredients. The raw agave nectar provides sweetness, but the splash of alcohol-free vanilla extract pushes this over the top. If you’re really feeling spicy, add a dash of cinnamon or a tablespoon of raw almond butter. Those are not required, but you can add them if you want a nuttier flavor profile.

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Fruits, vegetables, herbs, and other dietary plants are rich in various chemical compounds and antioxidants. Researchers continue to find evidence that focusing on these types of foods is the best way to protect against oxidative stress and inflammation. Plant antioxidants may be the most beneficial nutrients for your health, but people don’t seem to get enough of them. 

What Are Antioxidants?

Have you ever thought, “What makes a tomato red?” Well, the natural pigments that give fruits and vegetables their unique colors act as antioxidants. These are compounds that help to encourage cell health and inhibit oxidation, a process that results from excess free radical accumulation. Free radicals can damage the cells in the body and antioxidants counteract this damage by stabilizing cells. By eating foods that are rich in antioxidants, you help protect the body from conditions like heart disease, eye diseases, and even cancer. 

As a general point, antioxidants work to slow damage to cells in the body. Fruits and vegetables are the best sources of antioxidants, but there are antioxidant supplements. Health experts agree that the antioxidants in fresh produce are better because they have not been synthesized in a lab. Although there are many antioxidant-rich foods in the world, the following eight foods are some of the best reliable sources.

Blackberries:

The phenolic compounds, gallic acid and ellagic acid, in blackberries exhibit potent antioxidant activity. Blackberries are also rich sources of proanthocyanidins, catechins, luteolin, and anthocyanins, according to a 2012 study. That study analyzed three types of berries: blackberries, blueberries, and strawberries. While blackberries had less antioxidant capacity than blueberries, they did have more than strawberries. 

Spinach:

Spinach is a low calorie leafy green vegetables that packs a powerful nutritional punch. The lutein in spinach, which is a potent carotenoid that makes carrots orange, may help promote eye health. Several reports found that lutein may help reduce the risk of age-related macular degeneration. Lutein functions as an antioxidant as well, meaning spinach may help improve heart health, according to a 2018 study. 

Granny Smith Apples:

These tart green apples are freshest during autumn, but you can enjoy them year round. They contain phenolic compounds, including quercetin, catechin, and epicatechin. Per an August 2015 study, one Granny Smith apple contains 3% of the recommended daily intake (RDI) of manganese and 4.7 grams of fiber. Granny Smiths are common in fall dessert recipes, but enjoy them fresh to enjoy their full nutritional profile. 

Potatoes:

Potatoes may not be at the top of your antioxidant list because people associate them with carbs. Although there are unhealthy variations of the potato, including chips and french fries, they actually exhibit a wide variety of antioxidants. To get the most antioxidants, it’s best to choose colorful potatoes, including yams or purple and red potatoes. A 2016 study found that antioxidants in potatoes may help to reduce the risk of heart disease and neurodegenerative diseases. 

Broccoli:

Similar to other leafy green vegetables, broccoli has a diverse nutritional profile. Broccoli is rich in protein, fiber, calcium, and phenolic compounds, which are chemicals that plants produce. Phenolic compounds help to fight against oxidative stress because they are high in antioxidants, anti-inflammatory, and anti-cancer properties. A 2014 study found that broccoli’s phenolic compounds may fight back against inflammation, allergies, and other diseases. 

Cranberries:

According to the USDA, cranberries are one of the top fruit sources of antioxidants. The antioxidant capacity per cup is 8,983, coming in just shy of the antioxidant capacity of blueberries. Cranberries contain numerous polyphenols, including the flavonoids catechin and anthocyanin. Catechin is currently under review for its potential ability to prevent or reduce the risk of cancer. 

Red Kidney Beans:

In general, beans are rich sources of antioxidants. Red kidney beans happen to contain anthocyanins and other polyphenol antioxidants, according to an October 2016 study. Flavonoids can affect cell signaling and exhibit anti-diabetic, anti-inflammatory, anti-cancer, and neuroprotective properties in in-vitro studies. In addition to the antioxidant content, red kidney beans are also rich in fiber, protein, and manganese.

Blueberries:

You cannot have an article about antioxidants and exclude blueberries. They are some of the best sources of antioxidants, but they also have nutrients that maintain a healthy brain, heart, and bones. A 2019 study found that eating one cup of blueberries per day for six months reduced the risk of heart disease by 12-15%. A previous 2015 study found a diet rich in blueberries reduces the risk of cancer cell growth, diabetes, and heart disease. 

Sources:

https://www.longdom.org/proceedings/health-benefits-of-anthocyanins-30841.html
https://www.sciencedirect.com/science/article/abs/pii/S1756464616302444
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391535/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

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As the days get shorter and colder, some people start to feel of sense of dread or sadness. It’s normal to feel a little down on occasion during the winter if you live for warmer weather, but a looming general sadness during the fall and winter is not normal. If that sadness is accompanied by depleted energy levels, lack of motivation, binge-eating, or spending all your time indoors, you may have seasonal depression. 

What Is Seasonal Depression?

Seasonal depression, or seasonal affective disorder (SAD), commonly occurs during late fall and winter, when there’s less sunlight. Longer periods of darkness in combination with colder weather and overcast skies can drain the body of energy. It’s quite common for seasonal depression to cause mood swings and it’s not something to ignore. Often times, people dismiss these feelings, but that may only worsen the symptoms. 

What Causes Seasonal Depression?

Experts agree that there is no primary cause of seasonal depression. Several factors may contribute to the development, though. One common theory is that the reduced amount of sunlight disrupts the body’s circadian rhythm, or internal clock. This can lead to depression, and may even cause stress from irregular sleep schedule. Another theory is that serotonin levels decrease during the colder months. Serotonin levels drop as a result of reduced exposure to sunlight, and that can trigger depression. 

There are millions of people who experience seasonal depression, especially in colder climates that have darker days. You don’t have to live with seasonal depression, and we hope you can fight back against it with these five strategies. 

Prioritize Social Activities:

Many psychiatrists agree that it’s beneficial to fill up your calendar with social and enjoyable activities during the winter. If a running group isn’t for you, consider joining a book club, writing group, or even language class. Several studies confirm that depression symptoms will likely worsen in an isolated setting. That’s one of the reasons that there were higher rates of depression during the COVID-19 pandemic. Even though it’s cold outside, find creative ways to stay connected with people. Coordinate dinners with friends and families, go on walks in a local park, or have a movie night. 

Try Out An Exercise Program:

Exercise does wonders for your mental health. According to research, people with higher levels of physical activity experience fewer symptoms of depression. Movement counteracts the sluggish behavior that comes with depression. Getting the body going produces positive brain chemistry, no matter if you’re inside or outside. Since the weather is cold, outdoor exercise may not be desirable. Consider indoor activities like yoga, Pilates, kickboxing, spin, or light weightlifting. You can also boost mental health by venturing out in nature to ski, snowboard, or engage in other winter activities. 

Light Therapy:

Light therapy, or phototherapy, may be an effective treatment option for people with intense seasonal depression. The therapy involves sitting a few feet from a special light box within the first hour of waking up every day. The exposure to bright light in the morning mimics natural outdoor light that you may not have during the winter. Studies found that light therapy changes brain chemicals and starts working within a few days to a few weeks, depending on the severity of seasonal depression. Before you purchase a light box, speak with your doctor about the right one for you. They’ll be able to inform you about a variety of options that can help improve your symptoms. 

Get Enough Vitamin D:

When the weather is gloomy and the days are shorter, it’s quite common to experience low levels of vitamin D. The National Center for Complementary and Integrative Health (NCCIH) claims that low vitamin D levels are common among people with seasonal depression. If you plan to take a vitamin D supplement, it’s best to speak with a doctor or nutritionist to find out which dose is right for you. While there are foods that contain vitamin D, it’s often easier to take a supplement. Upping your vitamin D intake may be exactly what you need to cure those winter blues. 

Meditation And Mantra:

Meditation is a powerful practice that can positively influence the mind. Several scientific studies found that it helps to boost emotional health. In order to combat feelings of seasonal depression, it’s often best to visualize certain settings during a meditation session. Picturing sunlight, tropical beaches, and other summery settings may reduce symptoms. In addition to daily meditation, which may only take 10 minutes, it can be beneficial to accompany it with a winter mantra. Developing a mantra may promote positivity through the fall and winter. Don’t wish to be out of the present moment; rather, embrace the present so you aren’t longing for summer. This type of negative thinking can increase symptoms of seasonal depression.

Sources:

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
https://www.nami.org/About-NAMI/NAMI-News/2013/Less-Sunlight-Means-More-Blues-for-Some
https://pubmed.ncbi.nlm.nih.gov/20337470/
https://www.hindawi.com/journals/drt/2015/178564/
https://health.clevelandclinic.org/3-best-strategies-help-fight-seasonal-affective-disorder/

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Men who live long enough have a very high chance of developing an enlarged prostate gland. An enlarged prostate, or benign prostatic hyperplasia (BPH), differs from prostate cancer and treatment will depend on symptoms. Some men with enlarged prostates don’t ever experience symptoms, but most men have mild symptoms. The management of these symptoms will depend on their severity, and this article aims to look at natural remedies that relieve symptoms or potentially shrink an enlarged prostate.

What Is An Enlarged Prostate?

The prostate gland wraps around the urethra, which is the tube out of which urine flows. Belonging to the male reproductive system, the prostate gland naturally gets bigger as men age. Several factors may cause a prostate to enlarge. Aging and changing cells in the testicles may play a roll in the gland’s growth. Men who have their testicles removed at a young age as a result of an accident or cancer, for example, do not develop BPH. Additionally, the prostate begins to shrink if older men who have BPH remove their testicles. Although BPH is non-cancerous, it does increase the risk for prostate cancer. 

Eventually, an enlarged prostate can clamp down on the urethra and restrict the flow of urine from the bladder. This can lead to a variety of problems, including:

• Difficulty in voiding
• Frequent urination
• Urinary tract infections
• Urinary leakage

For men with enlarged prostates, the following natural remedies may help to relieve symptoms. 

Change Your Bathroom Habits:

If you experience bothersome urinary symptoms, it may be time to change your bathroom habits. As soon as you feel the urge to urinate, go to the restroom and empty your bladder each time. This will help reduce the number of trips you make to the restroom. To ease urination, experts recommend that you relax as much as possible beforehand. Anxiety can make it more difficult to urinate, so block out your symptoms and consider meditation to ease the flow of urine. 

Stinging Nettle:

European stinging nettle can cause a sharp jolt of pain if you come in contact with the hairs on its leaves. Although this is the case, it doesn’t have that effect when brewed or cooked. In fact, stinging nettle may benefit men with BPH. Nettle root contains similar antioxidants and anti-inflammatory compounds that are in saw palmetto and pygeum. In fact, some herbal concoctions often combine saw palmetto with nettle root to reduce the size of the prostate. 

Eat A Plant-Based Diet:

According to several studies, it’s best for men with enlarged prostates to follow a plant-based diet. Decreasing the intake of animal-based foods, or eliminating them from the diet entirely, is the first line of defense for reducing the size of the prostate. It’s best to prioritize fresh fruits and vegetables because they exhibit potent antioxidant activity that reduces oxidative stress. They are also rich in fiber, anti-inflammatory properties, and other vitamins and minerals. It’s also beneficial to consume starch-resistant foods because they contain beneficial organisms that improve gut microbiome. Improving gut health ultimately enhances immune function, which may reduce inflammation in the prostate. BPH is an inflammatory process, so reducing the rate of inflammation can only benefit your health. Focus on lentils, green bananas, green beans, kidney beans, and other gut healthy foods. 

Watch What You Drink And When:

As you are well aware, the liquids you consume must eventually come out. Cutting down or monitoring what and when you drink can help cut down on urinary irritation. Researchers confirm that caffeine and alcohol encourage the kidneys to produce urine. That means you can expect more frequent trips to the bathroom when drinking caffeinated or alcoholic beverages. It’s best to avoid or moderate your nighttime intake of these beverages, as it may cut down how often you need to urinate. This may help improve sleep if you regularly wake up at night to empty the bladder. Additionally, limit the consumption of cranberry juice and wine, especially before you leave the house or go to bed. 

Saw Palmetto:

This herb may be the most studied herb in regards to naturally reducing an enlarged prostate. This herbal remedy comes from the fruit of the palm tree, and several studies confirm that it may be effective at relieving BPH symptoms. Saw palmetto inhibits the production of dihydrotestosterone (DHT) and reduces the size of the prostate’s inner lining. The research on saw palmetto as an effective remedy for BPH is ongoing. Preliminary studies, however, find that the anti-inflammatory and hormone-blocking properties may help men with BPH. 

Sources:

https://www.semanticscholar.org/paper/Nutrition-and-benign-prostatic-hyperplasia-Espinosa/3af2cba5d0c864e798333b719f0dcb9d49611894?p2df
https://www.uofmhealth.org/health-library/hw55013
https://www.nccih.nih.gov/health/saw-palmetto
https://pubmed.ncbi.nlm.nih.gov/17509841/
https://medlineplus.gov/ency/article/000381.htm

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Some people are picky when it comes to eating vegetables on a regular basis. People aren’t so picky when it comes to eating potato chips, though. In fact, people seem to eat potato chips by the handful! If only people thought about vegetables the same way they do about potato chips. What if you converted vegetables into chips? Not only would you eat more vegetables, but you would also eliminate the processed ingredients and excess sodium from packaged chips.

It’s time to bid adieu to salty store bought snacks and say hello to your new favorite crunchy addiction. You can easily whip up a batch of these baked vegetable chips as long as you have a few different vegetables. They are fully customizable and don’t require a specific vegetable medley. While this recipe calls for carrots, sweet potatoes, zucchini, beet roots, and turnips, you can use vegetables that you enjoy. For example, you can include rutabaga, green beans, parsnips, or yellow squash.

Because each vegetable has a different starch and moisture content, the cooking times may vary. Ideally, the chips should be crisp and slightly golden brown. You don’t want them to burn, so keep an eye on them during the final minutes of the baking process. Additionally, the cooking time may depend on how you space the vegetable chips out on the baking sheet. It’s best to not over-crowd the pan. The more space the vegetables have, the more evenly they’ll cook.

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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. 

Sources:

https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-menopause-cause-depression#:~:text=%E2%80%9CFalling%20estrogen%20and%20progesterone%20levels,major%20depression%20in%20the%20past.%E2%80%9D
https://www.health.harvard.edu/womens-health/menopause-and-mental-health#:~:text=Monitor%20your%20mood%20and%20make,stress%20to%20reduce%20potential%20symptoms.
https://kentuckycounselingcenter.com/menopause-and-mental-health/
https://pubmed.ncbi.nlm.nih.gov/16585466/

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The common cold can strike at any time, often when you least expect it. During the fall and winter months when people spend more time indoors to avoid the cold, they increase the risk of contracting a virus. In the United States, it’s common for the average adult to experience two to three colds per year. When you first notice symptoms, it’s best to put a get well guide or plan in place. 

When you feel that tickle in your throat, body aches, or sinus congestion, you know a cold is coming your way. Many people just ride it out and let the immune system do what it can to combat the virus it encountered. Rhinoviruses cause about 30-50% of all colds, which often cause runny nose, congestion, sinus pressure, sore throat, cough, or mild chest discomfort. It tends to take two to three days to develop symptoms after the virus enters the body. When you notice those symptoms, it’s best to take actions that reduce the severity of symptoms. 

Before you rush out and buy every over-the-counter cold medication in sight, try several natural remedies to promote wellness. It’s always best to hydrate with water immediately and comfort the throat with hot herbal teas. It can also be beneficial to drink water, in which you mix electrolyte powder. Water helps with the delivery of oxygen and removal of toxins from the body, so drink up! In addition to hydration, the following tips will help combat cold symptoms. 

Gargle With Saltwater:

One of the best natural remedies for a sore throat is to gargle with saltwater. In a glass of warm water, mix in about half a teaspoon of salt and stir to dissolve. Salt helps to draw out excess water from the tissues in the throat, reducing inflammation and clearing out mucus in the process. Rinsing the throat with salt water helps to get rid of any lingering bacteria or viruses, which may increase the severity of cold symptoms. 

Perform A Sinus Rinse:

This isn’t the most fun or attractive thing to do, but rinsing the sinuses with a saline solution helps to irrigate the nasal passages. When you rinse with a saline solution, you decrease the viscosity of the mucus, helping the body to get rid of it at a faster rate. Additionally, the rinse aids cilia, which are tiny cells that promote mucus clearance. You can mix saline packets (typically a mixture of baking soda and salt) with eight ounces of distilled water. You can also make your own saline solution with distilled water, salt, and baking soda. Administer the rinse with a neti pot, bulb syringe, or squeeze bottle.

Increase Vitamin D Levels:

Several studies and nutritionists concur that people with adequate vitamin D levels have better functioning immune systems. People with lower vitamin D levels may have a higher risk of developing respiratory infections. Natural sunlight helps the body synthesize vitamin D, but natural sunlight isn’t always in great supply during colder months. If you struggle to find sufficient sunlight, you may need to take a vitamin D supplement. People between the ages of 1-70 require a minimum of 15 micrograms, or 600 international units (iu), of vitamin D per day.

Eat Some Honey:

While you should not eat copious amounts of honey, a spoonful here and there when you are sick may help to combat the infection. A 2007 study found that organic buckwheat honey was superior to a placebo at reducing the severity of coughs in children. Raw honey is a rich source of antimicrobial properties and antioxidants that help to fight infections. When you consume raw honey, it creates a thin layer over mucus membranes, providing relief from throat pain or irritation. If you don’t want to swallow a tablespoon of honey, mix it into hot water and drink up. 

Take A Rest Day:

There’s no sense in heading to your office and getting other people sick. Use your sick day for what it’s intended for and take a day to rest. The body has a better chance at fighting off the virus if you get plenty of rest. Sleep is the body’s best friend when trying to fight off a virus. Experts believe that you can mitigate the effects of a common cold if you rest more and maintain regular hand washing practices. 

Eat A Healthy Diet:

The last thing that you need to do when you experience cold symptoms is eat a lot of unhealthy foods. Fried foods, processed foods, refined sugars, alcohol, and more can impair immune function. Eating a balanced diet rich in fruits, vegetables, whole grains, legumes, and nuts and seeds can optimize the immune system. Focus your efforts on dark leafy greens, red and orange produce items, legumes, nuts & seeds, and whole grains. Many of these foods have potent antioxidant activity that can boost immune function.

Sources:

https://academic.oup.com/sleep/article/38/9/1353/2417971
https://jamanetwork.com/journals/jamapediatrics/article-abstract/571638
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377891/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424551/
https://health.clevelandclinic.org/eat-not-fight-colds-flu/

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