A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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Too much estrogen produces the overgrowth of cells which can increase the chances of cancer. Luckily, if the tumor is still only in the breast, the five year survival rate is over 99%.

Chapters:
0:00 Intro
0:48 The five year survival rate is only 80% for breast cancer
2:03 Estrogen can be a carcinogen for breast cancer.
3:41 “There’s a gene that increases the risk of breast cancer by 80%.”
5:26 1 in 8 American women will get breast cancer in their lifetime.
6:47 Overtime
7:14 Outro

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Have you noticed that more and more personal care and skin care products have “paraben-free” labels lately? It’s not just your imagination, and the reason for this evolution in beauty products is because more and more research highlights potential human health risks associated with these chemicals. As a jumping off point, a growing body of research linked parabens to abnormal hormone function and certain cancers. 

What Are Parabens?

Parabens are synthetic chemicals that are widely used as preservatives in personal care products and cosmetics. You can usually find them in shaving creams, shampoos, deodorants, cleansers, pharmaceuticals, foods, and beverages. Manufacturers include parabens in these products and more because they extend their shelf life. Additionally, parabens exhibit antimicrobial properties that prevent the growth of mold, fungi, and bacteria. There are several types of parabens and most products contain more than one. Common parabens in consumer goods include ethylparaben, butylparaben, methylparaben, and propylparaben. 

According to research, some 90% of typical grocery items contain a measurable amount of parabens. Even those who steer clear of parabens in personal care or hygiene products can be exposed to these preservatives. What worries public health advocates is that cumulative exposure to parabens can contribute to a wide range of health problems. Some of the main concerns are the disruption of hormones, reproductive toxicity, and the increased risk of certain cancers. For example, parabens mimic estrogen by binding to estrogen receptors on cells. The perceived influx of estrogen can trigger reactions such as an increase in breast cell division and the growth of tumors. 

Health Problems That May Be Linked To Parabens

As mentioned previously, parabens are hormone disruptors. This is because they can disrupt endocrine function, ultimately interfering with the hormones that are responsible for normal growth and development. Preliminary research from March 2021 linked hormone disruption from parabens to changes in several aspects of human health. Some of these changes included increased blood sugar and cholesterol levels, obesity risk, cognitive decline, and immune system dysfunction. 

A lot of the research surrounding parabens, though, has been conducted on animals or testing paraben levels in urine. The urine tests aimed to discover if people with higher exposure to parabens had an increased risk of developing certain health issues. Some studies found that parabens in urine led to an increased risk of breast cancer. A separate study from April 2023 found higher levels of parabens in breast cancer tissues than in healthy breast tissue. Finally, some observational studies linked urinary levels of parabens to elevated breast cancer risks. That said, it’s hard to control other factors, such as age, genetic risk factors, and other environmental exposures. 

In regards to parabens in cosmetics, the biggest source of human exposure, U.S. regulators haven’t found a clear enough risk of health harms to warn people against using them. As of 2022, the U.S. Food and Drug Administration (FDA), which regulates cosmetics, said that there wasn’t sufficient information to show that parabens in cosmetics had an effect on human health.

Risk Factors For Paraben Exposure

Paraben exposure is very common, especially in regards to methylparaben and propylparaben. One study examined urinary concentrations of different types of parabens in American adults. The results indicated that 99% of the participants had exposure to methylparaben, and nearly 93% of participants had exposure to propylparaben. Even though a lot of people have some exposure to parabens, some people are at higher risk of exposure than others. According to the Centers for Disease Control and Prevention (CDC), higher-risk individuals include Black people, women, and adults over the age of 20. Anyone who uses more personal care or hygiene products may be at more risk of exposure, depending on the products. 

How To Limit Paraben Exposure

If you want to limit your exposure, start by reading product labels, be they for beauty, personal care, or food. Some parabens are more likely to interfere with the body than others, so keep your eyes peeled for butylparaben and propylparaben, as they are more likely to cause health risks. Those are long-chain parabens, whereas methylparaben and ethylparaben are short-chain parabens. Short-chain parabens are much less likely to disrupt hormone function. As we mentioned in the beginning of the article, a lot of products are paraben- or sulfate-free, so aim to use those products. Lastly, don’t assume that something with a “clean” or “natural” label is paraben-free. Read the labels and you’ll find the truth, and potentially become healthier in the process.

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As if childhood, puberty, and adolescence weren’t enough, the vagina, and the surrounding area, change as you age. Sadly, these changes aren’t the most-discussed topics, meaning that women may be unprepared for the realities of aging lady flowers. We want you to be prepared for the effects Father Time has on the body, even the vulva and vagina.

During your late 20s and 30s, progesterone and estrogen course through your system. Higher estrogen levels can cause vaginal changes like more discharge. It’s also more common for the first pregnancy to take place between the 20s and 30s, which can affect how the vagina looks and feels. Estrogen levels can fluctuate after pregnancy and during breastfeeding, leading to uncomfortable vaginal dryness. These estrogen changes are typically temporary, but they can cause unfamiliar changes to the vagina. Read on to learn about the other ways the vagina can change as you age. 

The Vulva Changes

It’s important to note that, while closely connected, the vagina and vulva are two different things. The vulva is the outside, and the vagina is the canal. The reason for this clarification is because women often talk about their vagina, when in reality they mean their vulva, the lips, labia majora, labia minora, urethra, or clitoris. The vulva doesn’t really change from your late teens to your 40s, and even into your 50s. At some point, women can experience vulvovaginal atrophy (VVA) that results from the gradual loss of estrogen that comes with perimenopause and menopause. The tissue can become paler and smoother, while the labia can become less distinct. This natural process is nothing to freak out about, though. 

You May Experience Vaginal Dryness

A healthy vagina is well-lubricated, but you may develop vaginal dryness as you age. As estrogen levels decline, the vagina can become dryer because estrogen helps maintain moisture in the vaginal lining. When levels are low, the vagina walls become thinner and dryer, according to health professionals. During your lifetime, there are three main hormonal assaults on the body that cause estrogen levels to fall: breastfeeding, perimenopause, and menopause. In those periods when vaginal tissues lack lubrication, it’s possible to experience discomfort in the vagina, soreness in the vulva, burning or itching, bleeding after sex due to tears in vaginal walls, needing to pee more often, and not wanting to have sex.

The Hair May Change Down There

The graying and thinning of hair down in the vaginal region is quite common as you age. What you may not know is that it’s common to lose hair. According to experts, just like any other hair on the body, pubic hair starts to thin out and disappear during and after different hormonal stages in life. During menopause, the hair may grow slower and will be less thick. Medical conditions and the use of certain medications, both of which come with age, can thin out pubic hair. The new appearance may take some time to get used to, but you may find that it’s more convenient to have fewer hairs down there. 

The Vagina Itself Can Change

While VVA affects the vulva, it can also affect the vagina. The loss of estrogen can dramatically change the appearance and function of the vagina. It’s very possible for the vaginal opening to shrink, and so can the length of the vaginal canal. Additionally, you may also experience frequent irritation, which results from the thinning of vaginal walls. According to surveys, about 20-50% of women start to notice changes, especially during sex because it can be more painful. Sex itself isn’t the main culprit of itchiness, though. Some women experience itchiness when walking or doing exercise. Fortunately, there are many moisturizers and lubricants that can provide temporary relief for that discomfort. 

You May Develop Varicose Veins

Those bigger, bluish veins that tend to crop up in the legs as you age can also occur near the vulvar region. Although varicose veins mainly occur in the feet and legs, they can also surface near the vulva. Prominent veins can pop up during pregnancy because of the boost in blood flow to the pelvic area. That causes the veins to bulge, according to health experts. Other risk factors for vulvar varicosities include standing for long periods of time and obesity, both of which increase pressure on the veins in the lower body. 

You May Be More Prone To Vaginal Infections

The vagina is normally acidic, which is the right pH balance for the protective organisms that live in harmony down there. Anything that disrupts that delicate balance can increase the risk of vaginal infection. As we’ve covered in this article, change is inevitable with age. That means that the hormonal changes associated with pregnancy, postpartum, perimenopause, and menopause can disturb the vagina’s microbiome. This disturbance can lead to vaginal yeast and bacterial infections.

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Hair loss affects men and women alike, and genetics, health issues, circumstances, and medications all factor into the equation. Some forms of hair loss are merely temporary, while others, like pattern baldness, are permanent. The reality is that hair loss is more common than most people realize and common culprits are popular medications that people take. 

Certain medications cause hair loss because they interfere with normal, healthy growth cycles of hair follicles. Studies report that if hair follicles cannot grow properly, or if something inhibits the growth cycle, that is when hair may fall out. The good news is that hair loss from medications is often temporary, meaning that once you stop the drug, your hair will come back to normal. The hair loss process, though, can chip away at your self-esteem and cause confidence issues. 

Medications And Hair Loss

Medications can disrupt growth at different stages. Short-term or temporary hair loss, often takes place during the resting phase, or telogen effluvium. Another type of hair loss caused by medications is anagen effluvium, which is a long-term type of loss that can lead to thinning and body hair loss as well. Anagen effluvium takes place in the hair’s new growth phase. Below, you’ll find common drugs that can cause both of these types of hair loss. 

Anticoagulants (Blood Thinners)

This class of medications helps prevent blood clots. Anticoagulants, or blood thinners, work by stopping blood clots from forming. There are numerous cases of hair loss as a result of taking blood thinners, and it can take some time to determine that they are the cause. If hair loss starts after taking a certain blood thinner, consult with your doctor about a newer class of blood thinners, which are less likely to cause hair loss. 

Certain Antidepressants

Anxiety or stress can cause hair loss, but so can the medications people take to treat those conditions. In addition to causing hair loss, certain antidepressants can affect reproductive hormones, including estrogen and testosterone. Altering the production of either of these hormones can affect hair growth, according to medical experts. Common antidepressants that may cause hair loss include selective serotonin inhibits like prozac, and tricyclic antidepressants like elavin. 

Beta Blockers

Beta blockers are used to treat high blood pressure and several other heart conditions. Propranolol, atenolol, metoprolol, and timolol eye drops are some of the most commonly used beta blockers that can cause hair loss. Cozaar, another type of blood pressure medication, can also cause hair loss, but it isn’t a known side effect of that medication. 

Prescription Anti-Inflammatory Medication

People who suffer from rheumatoid arthritis and lupus can experience hair loss. Sometimes, though, the medications that people take to relieve symptoms of these conditions have the same effect. Two of the most common anti-inflammatory medications that cause hair loss include Arava, which causes hair loss in 10% of all users, and methotrexate, which causes hair loss in 3% of all users. 

Chemotherapy

This common cancer treatment works to kill cancer cells. An unfortunate reality is that many people who receive chemotherapy experience hair loss because the medication kills other fast-growing cells in the body, including hair follicles. Hair loss can occur within days or weeks after receiving the medication, and hair loss effects are fairly noticeable after one or two months. Hair typically grows back within one to three months after completing treatment. 

Acne Medication

Although acne medication may benefit acne-prone skin, this medication may damage your scalp, according to dermatologists. Acne medication is derived from vitamin A, which is an integral nutrient for hair and eyesight. When you take it in high amounts, hair follicles kick into overdrive. As a result, your hair reaches the ends of the development phase faster than it normally does, causing it to fall out. Because the body cannot produce new hair quickly enough to replace it, you experience hair thinning or bad patches. 

Hormonal Contraceptives

Any birth control method, such as the pill, patch, or vaginal ring, that contains estrogen can cause hair loss. As mentioned earlier in this article, hormonal changes that occur in the body can affect hair growth. When the body experiences shock or stress (e.g. hormonal changes via birth control pills), hair roots are pushed into their resting state prematurely. During that time, about 70% of your scalp sheds hair. Don’t worry because this is a temporary side effect and your body tends to adjust to the pill’s hormonal effects over time.

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Cellulite can affect everyone, but it disproportionately affects women. According to health surveys, a whopping 90% of women and a mere 10% of men, mostly in industrial nations, experience cellulite. The reason that more women develop cellulite is because estrogens starts to decrease as they enter menopause. Estrogen has an impact on blood vessels and as it declines, you lose receptors in blood vessels and thighs. The decreased circulation means that these areas receive less oxygen and nutrition, explaining the signature dimpled skin look of cellulite. 

What Is Cellulite?

You know when you have cellulite because your skin looks like the moon’s surface. It most commonly occurs in the thigh region and forms when fatty tissues deep in the skin push up against connective tissues. Cellulite tends to develop on the thighs because they have more fatty tissues than other areas of the body. Other factors that increase the chances of developing cellulite include tissue inflammation, loss of collagen, poor lymphatic drainage, age, poor circulation, and thinning epidermis. It also seems that diet, hormones, lifestyle, and genetics factor into whether or not you’ll develop cellulite. 

Below, there are several natural remedies that may help get rid of cellulite. Experts agree that these natural remedies aid with balancing the connective tissue and fat in the body. Quick fixes can seem like attractive solutions to the problem, but things like liposuction are not effective treatments for cellulite or saggy or loose skin. Consider experimenting with the following remedies to help address the problem. 

Eat More Collagen

The connective tissue, including layers of the skin, consists of collagen. In fact, collagen is the most abundant protein in the human body and the skin needs it for optimal elasticity. Keeping your skin strong helps to reduce the appearance of cellulite and maintain a more youthful complexion. One of the best ways to get more collagen in your diet is to consume organic bone broth, which contains amino acids called glycine and proline. Both of these amino acids make up collagen, antioxidants, and other trace minerals. A 2015 study found that people who took 2.5 grams of bioactive collagen peptides (BCP) experienced a significant decrease in the degree of cellulite. Researchers monitored participants over a six-month period and found that BCP improved the appearance of skin in women suffering from minor cellulite. 

Myofascial Massage

A common theory for cellulite is that it forms in superficial fascia, which is the layer of connective tissues below the skin. It contains fat cells and tends to be fibrous, and experts say that inactivity, improper exercise, and injuries in this facia contribute to the rippled look of cellulite. As superficial fascia becomes thicker and more fibrous, it can adhere to underlying structures that affect the skin’s appearance. Various massage therapists can perform myofascial massage or myofascial release, but you don’t have to see a specialist for this. You can use a foam roller or a handheld percussive massager on the affected areas to smooth out the connective layer of tissues and balance the fascia. 

Dry Brushing

There may not be any scientific evidence that supports this home remedy, but there is a lot of anecdotal support. Dry brushing works to stimulate blood and lymphatic flow throughout the body. It helps to open the pores on the skin, which is something you should do on a daily basis. When it comes to dry brushing, the most important thing to remember is to always brush towards the heart, making long gentle sweeps. The bristles of the brush should be natural, somewhat stiff, and the handle should be long so you can reach various areas of the body. Learn more about dry brushing by clicking here. 

Use Coffee Scrubs

Coffee scrubs have become very popular in the DIY skin care world. They work to exfoliate the skin, which helps to stimulate blood and lymphatic flow to the areas of focus. Additionally, caffeine from the coffee has a tightening effect on the skin, helping to reduce the appearance of cellulite. Similarly, people use coffee under eye creams to tighten the skin and reduce puffiness. It’s best to use a coffee scrub on a weekly basis to stimulate collagen production and circulation. Click here if you want to make an effective coffee scrub for cellulite.

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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. 

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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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Female Bath Drops – herbal bath drops that help to maintain the health of women by promoting natural estrogen and increasing the libido.

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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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