Menopause is an integral time of change in a woman’s life. It is filled with hormonal fluctuations, a loss of bone density, and the ultimate whammy: weight gain (occasionally). Those are just a few of the fun changes that can happen during menopause. 

According to research, an active lifestyle may help you transition more smoothly into this phase of life. It is optimal to exercise regularly in order to support bones and muscles. Doing so can help you stave off osteoporosis and muscle loss. For this reason, Pilates is a fantastic form of physical activity for menopausal women. One thing to keep in mind before getting into Pilates is that you should consult a specialist or doctor if you’ve had previous issues with mobility or the pelvic floor. You can always modify an exercise, but try to avoid motions that tweak or strain the body. Consider the following Pilates moves if you want to increase strength during menopause. 

The Roll Up

This is a great core exercise that benefits spinal mobility and core control. To start, lie flat on your back with your legs extended straight and arms overhead. Engage your abs and roll up, raising your hands toward the ceiling. Dig your heels into the ground to help pull yourself forward and reach your fingers toward your toes. You should round your back as you do that to complete the “roll.” Reverse the motion, lowering yourself back down one vertebra at a time to avoid injury. The idea is to do the forward and backward motions in a controlled manner. Repeat this at least five times. 

Saw

You know what this exercise involves? Core strength, people! You’ll notice that core strength is the common denominator between all of the moves in this article. This movement also increases spinal rotation and helps develop upper-body flexibility. Sit up straight with your legs extended in front of you, keeping them slightly wider than hip-distance. As you inhale, sit up tall and raise your arms out to the sides at shoulder height to form a “T” position. Exhale and root into your sit bones. On your next inhale, rotate your upper body to the right, leaning your torso toward your right leg. Exhale and reach your left hand toward the outside of your right foot, reaching for the pinky toe as if to “saw” it off with your left pinky finger. Return to the starting position and then repeat on the other side. Continue alternating in slow, controlled motions, completing at least five times on each side. 

Forward Bend

This movement functions both as a stretch and an exercise, working to improve core strength and spinal mobility. It also builds off the last movement, in that you remain in the same seated starting position with your legs extended in front of you. As you inhale, lift your arms overhead, palms facing inward, at shoulder-width distance. Exhale as you hinge at the hips to lean forward before you roll forward, rounding one vertebra at a time. If you can, touch your feet with your hands, or rest your hands on your shins. As you return to the starting position, engage your abs and roll up. Repeat this a total of five times. 

Side Kick

This stability movement is great for strengthening the muscles around the hip joint. It also encourages core strength. Lie on your left side, stacking your shoulders, hips, and ankles vertically on top of one another. Move your legs forward enough so that you can see your toes. Support your head on your left arm and press your right palm into the floor to maintain the position. Lift your right leg to hip level and pulse it forward twice, flexing your foot and maintaining a neutral spine. Keep your leg elevated and point your toes as you sweep your leg backward, stopping the motion before it compromises your neutral spine positioning. Repeat at least eight to 10 times and then switch to the other side. 

The Hundred

To round out the group of Pilates exercises, we have the Hundred, which is a powerhouse move that aims to enhance stability in the lumbar spine and pelvis. Lie flat on your back with your knees bent and feet flat on the floor. Take a deep breath and flatten your lower back, curling your head forward to lift it a few inches off the ground. Draw your abs into the spine and lift your feet off the ground and make your shins parallel to the floor. During an inhale, pump your arms up and down for a count of five. Continue pumping up and down as you exhale for a count of five. Count to 100, switching your breathing in and out for intervals of five seconds.

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It’s a sad fact that about one billion people worldwide have vitamin D deficiency. Roughly 50% of the world’s population has vitamin D insufficiency, and about 35% of adults in the United States are deficient in vitamin D. Now, vitamin D deficiency means that the body doesn’t have enough vitamin D. Failure to address the issue can cause a person to experience problems with bones and muscles. 

That leads perfectly into the focal point of this article: osteoporosis. This condition is characterized by bones becoming fragile due to loss of tissue. That usually happens as a result of vitamin D deficiency or calcium deficiency. Osteoporosis affects about 10 million American adults over the age of 50. The likelihood of developing the condition after age 80 increases by 30% in men and 47% in women, according to a 2017 review of studies. 

It’s no secret that musculoskeletal health is of major concern as you get older. Keeping muscles, tissues, and bones strong as you age can help you avoid osteoporosis, among other age-related conditions. Keeping up your vitamin D intake can help support your bones in the long run. 

The Link Between Osteoporosis And Vitamin D

Vitamin D promotes the absorption of calcium in the gut and helps regulate healthy calcium concentrations within the body. The calcium in the body is used to maintain muscle strength and to mineralize bones, which can help prevent fractures. Because the body loses bone density as it ages, consuming adequate amounts of vitamin D and calcium is essential to support bone integrity. 

A 2021 review in the International Journal of Molecular Sciences found that vitamin D deficiency accelerates bone turnover, loss, and fractures. It’s no surprise, then, that vitamin D deficiency is more prevalent in older adults with osteoporosis. 

How To Avoid Vitamin D Deficiency As You Age

In order to maintain musculoskeletal health, especially as you age, you have to maintain optimal vitamin D levels. Since older age is a major risk factor for vitamin D deficiency, you have to be mindful of your levels, and those of older friends and loved ones. Health experts explain that the most effective way to maintain healthy vitamin D levels at any age is through quality supplementation. Before choosing a supplement, you must know how much you need. The amount you need each day depends on your age, and the recommended daily intake is listed in micrograms (mcg) and International Units (IU) below:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1-13 years: 15 mcg (600 IU)
• Teens 14-18 years: 15 mcg (600 IU)
• Adults 19-70 years: 20 mcg (800 IU)
• Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

What’s The Difference Between Vitamin D2 and D3?

When choosing a vitamin D supplement, make sure to check the label to determine if it is vitamin D2 or D3. D2 is the plant-based form of the vitamin and is commonly in fortified foods, such as orange juice and cereal. D2 is primarily sourced from fungi and yeast by exposing them to UVB radiation. If you are vegan or vegetarian, D2 is the optimal supplement choice. That said, several studies found that vitamin D3, which comes from fatty fish, is superior at boosting activated vitamin D levels in the blood. If you choose a D2 supplement, you may need a higher dose in order to raise blood levels. Check with your healthcare professional to determine how much you need. 

The Takeaway

Now more than ever, take bone integrity and muscle strength seriously, especially if you are climbing the age ladder. Vitamin D deficiency can increase the risk of osteoporosis and other musculoskeletal conditions. In order to maintain healthy bones and muscles with age, supplement with the proper amount, eat fortified foods, and get a little sun exposure when you can. All of these efforts will support the musculoskeletal system!

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It seems that you cannot wander down the bottled water aisle at a supermarket or grocery store without encountering several forms of alkaline water. Not to mention, there are various types of spring water, mineral water, sparkling water, distilled water, and classic filtered water. You may even find some volcanic water, but that isn’t at your average store. One thing is for certain, though, and it is that alkaline water and filtered water are different prices. Is there truly a difference between alkaline water and regular H2O, though? 

What Is Alkaline?

Let’s remove water from the equation for one moment to get a better understanding of alkalinity. Scientists use the pH scale, which goes from 0 – 14 to measure alkaline and acid substances. If something has a pH lower than 7, it is acidic. If something has a pH higher than 7, it is alkaline, or basic. Most tap water has a pH of about 7.5, whereas bottled water is typically closer to 7.0. 

Alkaline water usually ranges between 8.0 and 9.0, but it can be higher. There are beneficial nutrients you can reap if you drink alkaline water, but dietitians are a bit skeptical of the alkaline water trend. Is alkaline water truly worth it? 

Nutrition Facts

To give you a better idea of the nutrients in alkaline water, here is the general nutritional information for an eight-ounce bottle of alkaline water:

• Calories: 0
• Total fat: 0
• Trans fat: 0
• Protein: 0
• Cholesterol: 0
• Carbohydrates: 0
• Fiber: 0
• Sodium: 4.8 milligrams (mg)
• Total sugars: 0
• Added sugars: 0
• Magnesium: 4.8 mg
• Calcium: 24 mg
• Copper: 0.017 mg

Natural alkaline water, or spring water, that runs over rocks will pick up minerals, including magnesium, potassium, and calcium carbonate. Those minerals raise the water’s pH, creating alkaline water. Those minerals are necessary for many bodily functions, including those related to your heart, brain, muscles, and bones. 

Experts state that there are two types of alkaline water: natural from springs and chemically processed. Most bottled alkaline water that you can buy in stores is typically the former. The natural alkaline water is collected and then bottled, but the processed version goes through an ionizer, which uses electricity to add hydrogen to the water in order to yield a higher pH. Continue reading to learn about some of the potential health benefits of drinking alkaline water. 

May Prevent Bone Loss

The older you get, the more you have to worry about bone less, considering that osteoporosis affects about one in five women, and one in 20 men, over the age of 50. Osteoporosis can make bones brittle and more prone to fracture, especially in postmenopausal women. The body needs to maintain a blood pH between 7.35 and 7.45, and one way it does this is by releasing calcium into the bloodstream. That leaves less calcium for your bones. One way to replenish this calcium is by consuming calcium-rich foods, including alkaline water. In a study of 100 postmenopausal women who drank alkaline water daily for three months while taking calcium supplements. Researchers observed that, when combined with calcium supplementation, alkaline water provided some improvements in bone loss. 

May Aid Hydration Efforts

Drinking any kind of water is beneficial for everyone, regardless of athletic ability. Water is necessary to live! Athletes who fail to hydrate properly can experience muscle cramps, reduced coordination, and decreased athletic performance. In one small study, 12 male university students drank natural alkaline water for three days before intense physical activity. The results indicated that they were better hydrated than those who drank tap water. Some people consume more water if it is alkaline, and there is nothing wrong with drinking more water. Researchers agree that people should drink alkaline water if it increases your water intake. More research is necessary to determine if it hydrates more effectively than regular filtered water, though. 

May Offer Cancer Protection

Make sure to take this claim with the tiniest grain of salt. According to some studies, cancer cannot grow in alkaline environments. That has begged the question of whether or not an alkaline diet, which includes alkaline water, can make the body an uninhabitable environment for cancer. Unfortunately, the biggest problem with this theory is that alkaline water alone cannot change your blood’s pH. Drinking alkaline water, while a great way to hydrate, is unlikely to affect cancer cells. For this reason, more research is necessary to support this claim. Currently, research and medical professionals concur that food and water cannot change the body’s pH levels because it is a highly regulated system.

May Combat Acid Reflux

Alkaline substances can neutralize acid, so drinking alkaline water may combat symptoms of high acidity in the stomach, but not for long. Research shows that the contents of the stomach are very acidic. Consuming a product that helps reduce that acidity may provide temporary relief. In fact, it will only last for a short while, for example, a few minutes at best. Alkaline water may be dangerous when consumed with certain medications, such as proton pump inhibitors (PPIs). For this reason, consult your healthcare professional before you combine alkaline water with any medications. 

Alkaline water has grown in popularity, but it is not a cure for various health conditions. More research is still necessary to prove that alkaline water exhibits the potential health benefits listed in this article. Just remember to stay hydrated, with alkaline or filtered water, if you want to keep the body as healthy as possible.

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When a fracture doesn’t heal it may cause a false joint. This can occur due to excessive motion, infection, and even nicotine use.

Chapters:
0:00 Intro
0:28 If the broken halves of the bone don’t heal together, it can form a new joint.
2:32 Knee replacements are much worse than knee bones.
4:02 The first surgeries for broken bones happened in the 20th century.
5:07 Dinosaurs got bone cancer.
5:47 Outro

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That hump at the base of the neck, which you commonly see in older adults, can result from osteoporosis or poor posture. Dowager’s hump, neck hump, text hump, or hunchback are common names for that excessive curve in the upper spine. Anyone can develop the condition, which is medically known as kyphosis, and it tends to result from forward-leaning posture, something that is all-too common in our technological society.

What Is Dowager’s Hump?

Dowager’s hump, or kyphosis, is a condition that is characterized by a spine that curves excessively forward. Although the spine has natural curves that help maintain posture, kyphosis makes standing up a challenge. In addition to the hump that results from this condition, you may also experience:

• Tight hamstrings
• Rounded shoulders
• Extreme fatigue
• Headaches or migraines
• Pain or stiffness in shoulder blades or upper back

Can You Reverse Dowager’s Hump?

Depending on your age and the severity, you can often improve or completely reverse a dowager’s hump. You can do this by strengthening your upper back and neck muscles, but various postures and stretches can also be beneficial. Early intervention and treatment is essential to combat the excessive curvature of the spine. Consider the following exercises to help reverse the hump. 

Shoulder Squeezes

This is a great exercise to do multiple times a day because it works to strengthen and straighten the upper back. Sit or stand up straight and try to relax your jaw and drop your shoulders. Direct your gaze out in front of you and remind yourself not to round your upper back. Draw your shoulder blades back, attempting to squeeze them together and hold this position for three to five seconds. Return to the starting position and then continue to repeat until you complete 10 repetitions. 

Chin Tucks

This exercise works to activate and strengthen the muscles along the front of the neck. Place two fingers at the bottom of your chin and gently tuck your chin in, retracting your head back. Use your fingers to guide your head back and keep your chin tucked throughout the exercise. Hold the retracted position for five seconds and then relax. Aim to complete three sets of 10 repetitions. 

Wall Angels

Wall angels work to create both strength and mobility in the upper back muscles, which can encourage better posture over time. Stand up straight with your back against a wall and arms by your side, ensuring that the back of your head touches the wall as well. Bring your arms out and up over your head until you look like a ref signaling a good field goal. Bring them back down by your sides and then continue until you complete 10 repetitions. It should feel like you are making snow angels against the wall. 

Bird Dog

Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Contract your core as you raise your left arm up and reach it forward, aligning it with your back. Find your balance and then extend and raise your right leg behind you, aligning it with your back. Keep your weight centered and hold this position for about three seconds before returning to the starting position. Repeat on the other side and then continue alternating until you have completed 10 sequences (each side 10 times).

Mid Fly Back Exercise

This exercise works to strengthen and stretch the muscles in the upper back, making it easier to keep the neck properly aligned. Stand or sit up straight in a chair and plant your feet flat on the floor. Hold an exercise band in both hands and hold your arms out in front of you. Make sure there’s a little bit of slack in the band, and then pull your arms out to the sides, squeezing your shoulder blades. Slowly return to the starting position and then continue until you complete a total of 12-15 reps. 

Cat Cow

Working to improve mobility in the upper back, Cat Cow helps to maintain neutral posture and improve spinal flexibility. Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On a big inhale, drop your stomach and arch your back as you look up. Exhale and round your back, dropping your head down. Alternate between these two positions in a controlled manner for about 30 seconds. Do one round in the morning and once at night.

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Often described as “meditation in motion,” tai chi is an ancient Chinese mind-body practice. It was traditional a form of martial arts, but growing evidence suggests that tai chi may be an effective remedy for symptoms of various health problems. You can start practicing tai chi even if you aren’t in the best shape or health. It is a low-impact, slow-motion form of exercise that you can do at your own pace. 

As a moving mind-body exercise, tai chi introduces gentle, repetitive movements that you couple with breathing. During your movements, you integrate mental focus, body awareness, imagery, and visualization. The unique physical and mental element to tai chi is why it may benefit your overall health. Although it is best known for relieving stress, tai chi may also help reduce blood sugar and soothe pain and other related symptoms. The National Center for Complementary and Integrative Health (NCCIH) notes that tai chi is like other forms of exercise in that regard. 

You do not have to subscribe to or spend your years learning about tai chi’s roots in Chinese philosophy to enjoy the benefits. The following concepts, however, can help you make sense of the approach to tai chi. 

• Qi – an energy or life force that flows throughout the body. Tai chi is said to be able to unblock and encourage qi’s proper flow.
• Yin and yang – the belief is that these opposing elements make up the universe and should be kept in harmony. Tai chi is thought to promote this balance. 

May Reduce Risk Of Falling

According to the Centers for Disease Control and Prevention (CDC), 25% of adults over age 65 fall at least once a year. These types of falls send about three million older adults to the emergency room every year. Some falls are minor, while others lead to broken bones, hospitalizations, or traumatic brain injuries. Tai chi is a very effective exercise that helps improve core strength and balance. A systematic review and meta-analysis from 2017 observed nearly 4,000 people, half of which practiced tai chi while the other half were in a control group that didn’t practice. The group that practiced were 20% less likely to fall than the control group. 

May Contribute To Healthy Aging

Nobody wants to feel 75 when they are 40, which is why health experts always encourage people to exercise daily. If lifting weights is not feasible and you don’t want to run, tai chi is an excellent way to move your body as an older adult. It can help you build confidence in the body’s ability to carry out certain tasks with ease. In fact, a large-scale systematic review examined 89 studies that concluded tai chi was able to improve physical function, psychologic health, and mobility. Another systematic review indicated that tai chi may improve physical functioning in elderly individuals with sarcopenia (loss of muscle and strength with aging). 

May Improve Bone Health In Post-Menopausal Women

Menopause leads to bone loss, and about 50% of post-menopausal women will develop osteoporosis. Eating a balanced diet, prioritizing exercise, limiting alcohol, and other lifestyle changes can help preserve your bones. In regards to exercise, tai chi involves great low-impact movements that may enhance your wellness routine. A 2022 review found that practicing tai chi for at least six months minimized bone loss. More research is necessary, but the initial results are promising. Additionally, tai chi helps improve balance and overall strength, two things that reduce your risk of falls. 

May Improve Heart Health

According to several studies, most exercise benefits heart function. A 2021 randomized trial observed middle-aged to older adults who practiced Wu-style tai chi for six weeks, in addition to their regular medicine plans. The results indicate a greater improvement in LDL (bad) cholesterol levels and systolic blood pressure, compared to the group that practiced a more simplified style of tai chi. A systematic meta-analysis from November 2022 looked at seven randomized controlled trials of 503 hypertensive participants. The participants that did five 60-minute sessions of tai chi per week lowered both systolic and diastolic blood pressure numbers. 

May Boost Cognitive Function

As stated throughout the article, tai chi is a mind-body exercise. It has been known to help reduce stress and improve symptoms of depression and anxiety. A past meta-analysis confirmed the mood-boosting benefits of short-term and long-term tai chi practice. For most of those studies, people practiced tai chi two to three times per week for 40-60 minutes per session. Researchers observed psychological benefits across healthy individuals, and those who had pre-existing health problems. Although tai chi may benefit psychological health, more research is necessary to determine how it can boost cognition with aging. 

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Kefir is a popular health “it” food that contains a plethora of bioactive compounds, up to 30 of which are beneficial probiotic strains. These healthy bacteria make kefir a beneficial beverage for digestion and overall gut health. In fact, health experts actually consider kefir to be better for your gut than Greek yogurt. If you have been on the fence about incorporating kefir into your diet, though, the science-backed health benefits in this article should hopefully sway you. 

What Is Kefir?

Kefir is made using starter “grains” that are a combination of yeast and bacteria. It’s a fermented beverage that results from the kefir grains interacting with milk. Even people with lactose intolerance can typically drink kefir safely. Kefir grains exhibit a complex microbial symbiotic mixture of lactic acid bacteria and yeasts in a polysaccharide-protein matrix. What does that mean, though? Well, the potency of kefir spread through tribes over thousands of years, helping treat various health conditions, including tuberculosis in the 19th century. By 2027, health experts project that the global kefir market size will reach $1.84 billion. Why is this drink so popular? Well, continue reading to find out. 

More Powerful Probiotic Than Yogurt

Kefir grains contain up to 61 strains of bacteria and yeasts, making them diverse, rich sources of probiotics. This diversity may vary, though. These microorganisms can influence your health in several ways. For example, they may enhance digestion, improve mental health, and aid with weight management. Despite yogurt being a popular source of probiotics in the Western diet, kefir is a much more potent source.

Supports Digestion And Gut Health

Health professionals often encourage people to consume probiotics after they take antibiotics. Probiotic compounds work to restore gut flora that you lose as a result of taking antibiotics. According to research, consuming probiotic-rich foods can restore gut balance and fight gastrointestinal diseases like Crohn’s disease, ulcers, and irritable bowel syndrome (IBS). Additional evidence shows that kefir may alter gut microbiota composition in a healthy way. Studies link drinking kefir to improved physical performance and an ability to combat fatigue.

Reduces The Risk Of Osteoporosis

Osteoporosis is a major concern in Western countries, especially among older women. Characterized by the deterioration of bone tissue, osteoporosis increases the risk of fractures. Although consuming adequate amounts of calcium is an effective way to strengthen bones, increasing vitamin K2 intake is also an important step to take. Kefir contains sufficient amounts of both calcium and vitamin K2, which has a role in calcium metabolism. People who supplement with vitamin K2 reduce the risk of fractures by as much as 81%. Finally, recent animal studies found that increased kefir consumption led to better calcium absorption in bone cells. That is great news because increasing calcium absorption in bone cells can improve overall bone density. 

Potential Cancer Fighter

Researchers indicated that certain compounds in probiotic drinks like kefir help the body defend against the spread of cancer cells. As of now, the probiotics in kefir may inhibit the spread of stomach cancer cells, according to some in vitro studies. Other studies found that fermented dairy products like kefir may reduce tumor growth by enhancing immune function. More research is necessary on this matter, though. One study found that kefir extract worked to reduce the amount of human breast cancer cells by 56% with only 14% yogurt extract. 

Improves Allergy Symptoms

More often than not, allergy symptoms are linked to inflammatory issues in the body. A research animal study found that kefir reduced inflammatory cells that disrupted air passages and lung function. Additionally, kefir was able to decrease mucus build-up in a mice study. The live organisms that exist in kefir have a proven ability to enhance immune function, ultimately suppressing allergic reactions. In doing so, kefir may change the body’s response to the system outbreak points for allergies. 

Supports Healthier Skin

When you increase the presence of good bacteria in the body, you start to experience better overall health. Bringing good bacteria to the forefront supports the skin in several ways. Not only does increasing beneficial bacterial help with systemic-based skin issues, but it also aids with recovery from burns and rashes. Researchers identified that kefir contains kefiran, a carbohydrate that improves the overall quality of the skin. It also enhances the ability to heal from wounds and protect connective tissues.

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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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Some of you may already be clued into the amazing food grade powder that is diatomaceous earth (DE). For everyone else, we’re about to blow your mind because DE is one of the best dietary supplements in existence. What’s even crazier is that DE is essentially crushed up rock, so it’s like eating sand. That sounds unpleasant, but it’s actually a very common practice and there are numerous proven health claims to support this practice. 

What Is Diatomaceous Earth?

Food grade diatomaceous earth (DE) is made up of the fossilized remains of diatoms, which are small aquatic organisms. Some of the remains date back anywhere form 100,000 to one million years ago. These small organisms collect the sediment from streams, rivers, oceans, and lakes, and the fossilized remains exist around the world. The deposits collect silica, which contains numerous trace minerals that may benefit heart health, improve immune function, enhance the pancreas’ release of insulin, and nourish the hair, skin, and nails. DE happens to be one of the most concentrated sources of silica. 

DE typically comes in the form of a white powder and it has many uses. Some people put it on pets to get rid of fleas, while farmers use it on plants as a natural pesticide. DE also has its place in beauty products, food manufacturing, and water filtering. Food grade DE is available in many health stores, but online retailers sell it as well. There is compelling research and proven studies on the benefits of consuming DE, and we’ve detailed some of them below. 

Benefits of Diatomaceous Earth For The Body

Improves Joint Health

The silica in DE works to enhance regular joint function and bone metabolism. A 2007 study found that dietary silicon actually worked to prevent bone loss (osteoporosis) and improved the connective tissue in joints. Since osteoporosis is considered one of the largest “silent epidemics” of the 21st century, improving bone health is paramount these days. The silica in DE helps improve bone density, but it also works to synthesize collagen, which aids with joint formation and healthy connective tissue development. 

Works To Fight Parasites

One of the benefits of consuming DE is that it helps to regulate bowel moments. In fact, the silica in DE works to detox the digestive tract and increase collagen production, which can support the digestive tract’s lining. It actually helps the body absorb more nutrients while simultaneously flushing out unnecessary waste. A 2011 study that was published in the Oxford Journal of Poultry Science found that DE is an effective treatment to control internal worms (parasites) in hens. Giving hens DE helped improve egg production and quality, and cleaned out parasites in the process. 

Helps Protect The Hair

Did you know that silica is the primary ingredient in many high-quality hair supplements? Many people with thinning hair often use these hair supplements to improve hair growth or prevent hair loss. Several studies examined people who ingested DE every day for several weeks. The results indicated that DE helped to improve fullness and enhanced scalp health. 

Purifies Water

Many filtration products use DE because of the chemical composition. From water purification to fish tank filters, DE helps to prevent tap water toxicity. The fine powder helps to filter tiny particles that regular paper filters cannot catch. One study found that DE works to kill viruses in drinking water, thereby making the water potable. This is great news when you consider that drinking contaminated water causes viral and bacterial infections. Additionally, another study examined a filter containing DE to see how effective it was at filtering tap water. The results indicated that the DE absorbed 80% of the viruses and heavy metals present in tap water. 

Detoxifies The Body

We saved the best benefit for last! As we’ve covered in this article, DE helps to regulate bowel movements and eliminate/kill parasites, which contribute to numerous health conditions. The great thing about DE is that it is inexpensive! It helps to reduce gas and bloating and boosts liver function. Researchers also found that DE works to clean the blood by absorbing harmful toxins that exist in the blood. The silica in DE behaves similarly to antioxidants, fighting free radicals in the body that contribute to oxidative stress. It does so by neutralizing the charge of free radicals and helping the body eliminate them via urine, stool, and sweat. Finally, one study indicated that DE encouraged the elimination of heavy metals from the body. 

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Black cohosh has been used for hundreds of years by many cultures to remedy pneumonia, joint pain, and sluggish labor. Native Americans used it to treat musculoskeletal pain and menstrual irregularities, and European settlers made a black cohosh tonic to support female reproductive health.

More and more research has revealed the potential dangers of hormone replacement therapy (HRT), when it comes to treating hormonal issues. HRT can create an even bigger hormonal imbalance that can worsen menopausal symptoms. Health-conscious women are looking for safer treatments to help balance hormones and relieve symptoms of menopause.

What Is Black Cohosh?

Black cohosh is a member of the buttercup family and it goes by many names, including black bugbane, black snakeroot, and fairy candle. The name is attributed to the plant’s black roots and rhizomes, which are the sections that are used for medicinal purposes. It has become widely used as a natural alternative to HRT in Australia, Germany, and the United States. You can obtain black cohosh without a prescription in the U.S.

Black Cohosh And Menopausal Symptoms

Since the 1950s, studies have yielded mixed results in regards to whether black cohosh is effective at managing menopausal symptoms. Some research has indicated that it has estrogenic activity, while others studies have shown that it does. The complicated part is understanding how and why black cohosh works for some and not for others. Scientists also have a loose grasp on whether it affects the levels of luteinizing hormone or follicle-stimulating hormone. A 2016 systemic review of randomized clinical trials examined herbal therapies, including the use of black cohosh, to treat menopausal symptoms. This review determined that black cohosh worked for some women and not for others, so more comprehensive research is needed. Continue reading to learn more about the health benefits of black cohosh.

May Reduce Sleep Disturbances

Many menopausal women commonly experience sleep disturbances. Since sleep is essential to balancing hormones, lack of sleep disturbs the body’s hormonal management and production, ultimately worsening symptoms of menopause. A recent study on postmenopausal women with sleep disturbances found that black cohosh supplementation helped improve sleep, which in turn stabilized mood and increased energy levels.

May Reduce Bone Loss/Osteoporosis

Osteoporosis is a common problem for menopausal women. According to research, several compounds in black cohosh have biological activity and plant-derived estrogens, also known as phytoestrogens. Biological molecules in black cohosh have been shown to reduce bone loss caused by osteoporosis, but more research needs to be done on this matter.

May Reduce Hot Flashes

One of the primary symptoms of menopause is hot flashes, so black cohosh has been heavily studied as a potential remedy for them. Some research is inconclusive because exact dosage to reduce hot flashes is inconsistent. Even though findings are mixed, many women find that black cohosh greatly helps in the reduction of hot flashes. Certain systemic reviews have found that it is more effective than a placebo, and that taking black cohosh regularly can reduce the severity hormonal imbalance.

May Help Treat Uterine Fibroids

Uterine fibroids, which are benign growths in the uterus, typically appear during the height of a woman’s fertile years. While Tibolone, a synthetic steroid drug, is used to treat fibroids outside of the United States, women with fibroids in the U.S. are commonly prescribed hormone-based drugs. In a 2014 study, black cohosh was compared to Tibolone to see the effectiveness of treating fibroids. The tests revealed that black cohosh may be a more appropriate treatment than the synthetic alternative.

Dosage

As far as proper dosage goes, health experts generally recommend taking between 40-80 milligrams of standardized black cohosh extract per day. This is a typical dosage to help relieve menopausal symptoms. If you have hot flashes, however, start with a lower dosage of 20-40 milligrams, which you take twice daily and increase as needed.

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