According to health experts, the best way to balance hormones naturally is through diet. For example, avocados are rich in monounsaturated fats, which play a crucial role in hormone production. Some experts agree that these fats serve as the building blocks for hormone synthesis. Other foods that are rich in fiber may help manage cortisol levels and regulate estrogen levels. 

In addition to balancing hormones through your diet, you can also use essential oils to supplement your dietary efforts. In fact, using essential oils may help ward off health problems associated with hormonal imbalance. Some of the common side effects of hormonal imbalance include:

• Low libido
• Fatigue
• Depression
• Infertility
• Hair loss and hair thinning
• Insomnia
• Weight gain

Key Ingredients

The serum in this article contains two top essential oils for balancing hormones: clary sage and thyme essential oil. It also contains ylang ylang oil and evening primrose oil, but thyme and clary sage essential oils are the standout ingredients. 

Clary Sage Essential Oil

Although clary sage essential oil exhibits numerous health benefits, the primary one is that it helps balance estrogen production in the body. Many healthy issues, including PCOS, infertility, and estrogen-based cancers, stem from excess estrogen in the body. This is primarily due to the consumption of high-estrogen foods. In addition to clary sage’s ability to balance estrogen levels, it may be helpful with other hormone imbalances. More research is still necessary on that matter, though. 

Thyme Essential Oil

Studies indicate that thyme essential oil may assist with progesterone production in the body. A lot of men and women with low progesterone levels have a higher risk of infertility, depression, PCOS, and other imbalanced hormones in the body. Because thyme essential oil has the ability to improve progesterone levels, it serves as a great oil for hormone balance. It also comes with fewer potential side effects compared to other treatments, such as hormone replacement therapy (HRT).

Homemade Hormone Balancing Serum

Ingredients:

• 1 ounce evening primrose oil
• 30 drops clary sage oil
• 30 drops thyme oil
• 25 drops ylang ylang oil

Instructions

• Mix all of the ingredients together in a two-ounce bottle. Screw on the top and store in a cool, dark place. 
• When ready to use, take a vial dropper and rub 5 drops onto the neck twice daily. Continue until you feel the results.

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If you regularly suffer from premenstrual syndrome (PMS), menopause, infertility, or irregular periods, vitex, also known as chasteberry, may help. Historically, vitex has been a proven folk/herbal remedy for these issues, and newer research confirms this. Vitex is not only for women with hormonal issues; rather, recent studies found that it exhibits anti-tumor properties in different human cancer cell lines. 

What Is Vitex?

Technically, vitex is the name for the largest genus in the Verbenaceae family, comprising 250 species. The most common variety used for medicinal purposes is the chase tree, which is a small plant with berries that are similar in size to peppercorns. Native to the Mediterranean and Asia, vitex also goes other names, including lilac chastetree, Abraham’s balm, and monk’s pepper. 

Scientists are in pursuit of finding all of vitex’s biologically active compounds. After investigating more than 20 vitex species for chemical and biological properties, 18 beneficial compounds have been in the vitex fruit. An additional 200 compounds, including flavonoids, steroid, terpenoids, iridoids, and lignans, have been found in the 20 vitex species. Continue reading to learn how this plant can benefit female health. 

May Improve Female Fertility

According to research, vitex has demonstrated an ability to improve fertility, particularly in women with luteal phase defect (shortened second half of menstrual cycle). These women have trouble because their ovaries do not release enough progesterone. One trial consisted of 48 women between the ages of 23 and 39. They were diagnosed with infertility and took chasteberry once daily for three months. During the three-month trial, seven women became pregnant and 25 women experienced normalized progesterone levels. 

Another study evaluated 52 women with luteal phase defects from hyperprolactinemia (higher than normal levels of prolactin in the blood). Each woman received a dose of 20 milligrams (mg) of vitex or a placebo every day during the course of the study. After three months, women treated with vitex exhibited a reduction in prolactin release. Their shortened luteal phases were normalized and deficits in the luteal progesterone synthesis were eliminated. 

May Help Treat Endometriosis

Endometriosis is a condition in which the tissue that lines the uterus grows beyond the uterine cavity. The lining of the uterus grows on ovaries, fallopian tubes, or the pelvic tissues in a woman with endometriosis. Medical experts are not fully aware of the exact cause, but some contributing factors include genetics and hormonal imbalance. Although you cannot do anything about the genetics part, you can help balance hormones with vitex. Some researchers suggest taking chasteberry or vitex for 12 to 18 months for maximum effectiveness. 

Helps Relieve PMS Symptoms

People who want to help naturally remedy PMS symptoms, especially cramps, often turn to vitex. It is one of the top herbal remedies for PMS relief. One study found that 93% of the participants who were treated with vitex for three consecutive menstrual cycles reported a decrease in the number of symptoms, or a complete end of symptoms. Additionally, vitex may help treat some menopausal symptoms and hormonal acne. 

An increased production of prolactin may contribute to cyclic breast tenderness, which is another PMS symptom. Vitex works well at reducing PMS symptoms because it helps suppress the release of prolactin from the pituitary gland. Various studies indicate that vitex may also reduce headaches, irritable mood, and breast tenderness, all of which can be PMS symptoms. One review found that five out of six studies concluded that vitex extracts were superior to a placebo for treating PMS symptoms. 

Vitex or chasteberry is available in many forms, including dried, ripe, tea, or extract. It is one of the prominent ingredients in two Dherbs formulas that are in The Female Cleanse, which can help provide essential nutrients for female health and support overall wellness.

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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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People know about the feel-good benefits of the big O, but the aftereffects positively affect the mind and body. Peaking, climaxing, or having an orgasm by yourself or with a partner may be your new prescription for better health. In fact, many doctors agree that having regular orgasms is one of the best practices for self-care and stress management. 

When the body releases hormones like oxytocin, it’s much easier to manage a hectic schedule. Oxytocin is a bonding hormone that helps to combat cortisol, the stress hormone, which can make you feel tired, stressed, or even old. This hormone also belongs to myriad physiological functions in the body, especially during sexual activity. Not only does it aid with social bonding and maternal behavior, but it also contributes to healthy penile erection and uterine contraction. 

How do you release more oxytocin? Well, women release oxytocin during childbirth and breastfeeding, but you don’t have to get pregnant to release oxytocin. You can have an orgasm! Continue reading to learn about seven health benefits of having the big O!

You May Live Longer

Is this the ultimate benefit to climaxing? A 10-year study in South Wales examined the relationship between orgasm frequency and mortality in middle-aged men. The organizers of the study asked the men about their physical health in addition to the frequency of orgasms. At the end of the study, participants who had two or more orgasms per week had a 50% lower mortality risk than those who climaxed less often. There are other studies that indicate female longevity as a result of climaxing regularly. 

Women May Improve Menstrual Cycles

Many studies found that women who are not as sexually active have shorter menstrual cycles. This is a potential indicator of low progesterone with estrogen dominance, creating weight loss resistance and frequent mood swings. Other studies concluded that sexually active women are more likely to have normal, healthy menstrual cycles. If irregular cycles stem from low sex drive, orgasms may not positively affect the cycle. 

Better Body Connection

When you have an orgasm, especially by yourself, it’s easy to build a healthier connection with your body. Giving yourself permission to touch your genitals is an opportunity to connect with the body. You can also spot any changes on your genitals, making you more aware of genital health. When you experience an orgasm, you establish more comfort with your body. This can help you with partners, or even when you receive a pelvic exam or physical. 

You May Improve Sleep

Many people find that regular orgasms promote better sleep, making them a great addition to bedtime routines. When your body climaxes, a series of hormones circulate in your system and induce a similar effect to progressive muscle relaxation. This is a technique that involves tightly clenching muscle groups and then releasing them, and relieving tension may be one of the best ways to improve sleep. The release of oxytocin also helps reduce stress, making it easier to catch more zzz’s. Orgasms also release vasopressin, which accompanies the release or melatonin.

You May Improve Circulation

The majority of people sit for up to eight hours a day, especially those who are in an office setting. In addition to muscle imbalance, a sedentary lifestyle can decrease pelvic circulation. One way to increase circulation to the pelvic area is through regular orgasms, which work to distribute nutrients and hormones where the body needs them. You can also perform other exercises to help promote circulation to the pelvic area. Some of these include squats, taking standing breaks, or even hula hooping. 

Better Immune Function

According to a meta-analysis of over 300 studies over a 30-year period, chronic stress impairs immune function. Reduced immune function means that you’re more prone to bouts of colds and flu. Orgasms release feel-good hormones that help counteract stress hormones, which contributes to better immune function. 

You’ll Improve Your Mood

Well, anyone who has experienced an orgasm knows that you feel happier after. It’s nice to have scientific data to back up why this happens, though. One study monitored the mood, sexuality, and menstrual cycle of 4,000 women. The researchers found a strong connection between sexual interest and better well-being. Women with higher sense of well-being had a stronger sex drive and better quality of life. 

A friendly reminder that you do not need a partner to reap the benefits of an orgasm. That is all.

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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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When “Aunt Flo” comes to town, all women know what is about to ensue. At best, a woman’s menstrual cycle is a mild annoyance, but many women commonly experience cramps, headaches, or aches and pains. Cramps can be mild, but they can also be quite severe, radiating pain to the lower back, glutes, thighs, and sometimes even the knees. Women are busy and don’t have time for cramps to interfere with their schedules, which is why we recommend the teas in this article for diminishing the pain associated with menstrual cramps.

What Are Menstrual Cramps?

Menstrual cramps, medically referred to as dysmenorrhea, are thought to be caused by increased levels of prostaglandins, which are inflammatory compounds that help the uterus contract to release the uterine lining during the period. Prostaglandins are also hormone-like substances linked to inflammation and pain. They typically occur a few days before and during the first couple days of a woman’s menstrual cycle. Occasionally, cramps are caused by an imbalance of progesterone and estrogen hormones.

If you typically experience menstrual cramps, here are four teas that may help to counteract the pain.

Fennel Tea

If you are not a fan of licorice, then this may not be the tea for you. That being said, fennel contains anethole, a compound with anti-spasm effects, which may diminish menstrual cramp pain. A 2015 study that was published in the Iranian Journal of Nursing And Midwifery Research compared the effects of fennel extract on menstrual pain compared to mefenamic acid, a medication for dysmenorrhea (menstrual cramps). Different groups of women in the study took fennel extract, mefenamic acid, vitex extract, or placebo. Over the course of two cycles, the women who took fennel had a greater effect at decreasing cramps than the women who took the mefenamic acid.

Peppermint Tea

Due to the inherent muscle relaxant effects, peppermint tea is an excellent tea for relieving menstrual cramps. One study examined the effects of peppermint on menstrual pain, and the findings determined that it helped improve menstrual-related pain. It also concluded that women with menstrual cramps may benefit from consuming peppermint tea over medicinal drugs.

Ginger Tea

Ginger is a warming herb and it has many benefits, including the ability to soothe sore throats and calm upset stomach. Menstrual cramps are typically caused by increased levels of prostaglandins, and ginger works to soothe cramps by lowering those levels. A 2009 study examined a group of women who took 250 mg of ginger root four times a day for three days from the start of their menstrual cycles. Compared to the women who took ibuprofen, the women who took ginger experienced decreased cramps and pain relief. The anti-inflammatory properties of ginger can also be helpful in reducing menstrual cramp pain. For optimal effectiveness, drink 4 cups of ginger tea per day.

Cramp Bark Tea

If ever there was a name for an herb that relieves menstrual cramps, it is cramp bark tea. This antispasmodic herb has been known to alleviate cramps and assist with reducing symptoms of bloating as well. Preliminary research indicated that cramp bark may be useful for decreasing uterus spasms, helping it to relax during the menstrual cycle. Cramp bark tea is most effective when you drink it one or two days prior to experiencing cramps.

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Estrogen, testosterone, adrenaline, insulin, and lot of other hormones act as chemical messengers in the body. The various glands in the body, such as the thyroid, pituitary, pancreas, and adrenals, secrete hormones and the endocrine system manages their efficient circulation throughout the body. As hormonal fluctuations occur, for example, during menstruation, pregnancy, or menopause, a woman can experience decreased energy levels, reduced sexual desire, weight gain, sleep troubles, or even infertility.

To help balance hormones, many women turn to hormone replacement therapies, thyroid medications, birth control pills, and more. Unfortunately, these methods often make the body dependent on prescriptions, mask the symptoms to avoid addressing the underlying condition, or lead to an increased risk of reproductive problems, anxiety, osteoporosis, and more. Because of the health risks associated with conventional hormone replacements, many women are ditching medications and treatments and turning to natural herbs that have hormone-balancing properties.

What Is The Endocrine System?

If you want to understand hormones, then you need to familiarize yourself with the endocrine system, which works to coordinate the relationships between organs and hormones. Once they enter the bloodstream, hormones address target cells to bring about specific changes. The pituitary gland, referred to as the master gland in the endocrine system, is responsible for delivering information from the brain to other glands in the body. Some of the functions of the endocrine system include:

• Repair
• Digestion
• Growth
• Sexual reproduction
• Homeostasis (constant internal balance)

Symptoms Of Hormonal Imbalance

Hormonal imbalances are often easy to identify, especially when a woman experiences night sweats or rapid weight gain in the midsection. On the other hand, symptoms may be subtle, or go unnoticed until a more serious condition arises. Common symptoms include:

• Insomnia
• Low sex drive
• Irregular menstrual cycles
• Painful periods (or endometriosis as it worsens)
• Mood swings or anxiety
• Overeating or increased appetite

The Best Herbs For Balancing Hormones

Tongkat Ali

Women in Malaysia have been using tongkat ali, referred to by women as one of the greatest natural aphrodisiacs, to help naturally stimulate libido, support energy levels, and increase sensitivity of erogenous zones. Tongkat ali has been known to assist with hormonal fluctuations during menopause, but it is also beneficial for boosting cognitive function and reducing stress.

Ashwagandha

This popular Ayurvedic herb works to stimulate blood flow to the female reproductive organs, increasing sensitivity and arousal. Ashwagandha also works to reduce cortisol levels, which can lead to premature aging and disrupt healthy endocrine function. Many women praise ashwagandha because it is one of the best herbs for managing thyroid health and regulating the endocrine system.

Maca Root

For centuries, women in the Andes in South America have used maca root to increase fertility and decrease menopausal symptoms, including hot flashes, sleep disruptions, and night sweats. Maca root is rich in phytonutrients and zinc, which is an integral nutrient that supports sexual-related hormones.

Clary Sage

Clary sage essential oil contains natural phytoestrogens that work to maintain balanced estrogen levels. Many women have reported that placing 3-5 drops of clary sage in a diffuser and inhaling the scent has helped to regulate menstrual cycles, relieve PMS symptoms, and improve emotional imbalances, such as anxiety or depression. If a woman is experiencing menstrual cramps, mix 5 drops of clary sage with a teaspoon of coconut oil and apply it to the abdominal area.

Shilajit

In traditional Chinese and Indian medicine, shilajit is considered to be a tonic that helps to increase energy and sexual desire. Formed from compressed plant materials from the Himalayas, shilajit is replete with amino acids, antioxidants, and fulvic acid, which passes through the intestinal barrier to accelerate antioxidant availability. Women who have taken shilajit reported decreased mood swings, reduced anxiety levels, and increased vitality.

Chasteberry

Commonly known as vitex, chasteberry works with the pituitary gland to regulate estrogen and progesterone levels in the body. Balanced levels of these two hormones can help reduce PMS symptoms and menstrual pain. Chasteberry is available in liquid extract form or as a natural supplement.

Oats

Are you surprised to see oats on this list of traditional herbal remedies? Generations of women have reported that oats help to alleviate menstrual cramps and increase libido. Several studies have found that oats work to stimulate the central nervous system, helping to increase physical and emotional desire for sexual relations. Other research confirms that oats help to release testosterone, an integral hormone for sexual desire in both sexes.

Hormonal imbalance may be the reason behind low sex drive, sexual disinterest, or severe menopausal symptoms. As women begin to restore balance, they may experience a more positive outlook, higher sex drive, and higher self-confidence. If you are going to purchase any of these herbs in supplement form, make sure they are free of binders, fillers, or low-quality ingredients.

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The hormonal fluctuations that occur during menopause can lead to a variety of symptoms, the most common of which are hot flashes and weight gain. The biological transition that happens during menopausal years, however, can challenge a woman’s ability to sleep soundly through the night. In order to help restore a healthy sleep cycle, a woman has to understand how menopause affects her sleep.

The relationship between menopause and sleep

During the menopausal years, the production of estrogen, testosterone, and progesterone begin to decline. These hormones can affect mood, energy levels, cognitive and emotional abilities, sex drive, sleep, and the regulation of reproductive function or menstrual cycle. Let’s take a closer look at each one of these hormones.

Estrogen

Playing the most significant role in a woman’s ability to regulate menstruation and reproductive function, estrogen is the primary female sex hormone. In addition to encouraging cardiovascular health, weight management, and stronger bones, estrogen also promotes healthy sleep by assisting the body with serotonin regulation. Higher estrogen levels have been associated with better sleep, clearer skin, and mental sharpness. As estrogen levels fluctuate during menopause, a woman’s sleep can suffer.

Progesterone

Progesterone helps to prepare a woman’s body for pregnancy with each monthly cycle, in addition to preparing for pregnancy during labor and breastfeeding. It also promotes the growth of new bone tissue. The decline of progesterone production is commonly attributed to a menopausal woman’s risk of developing osteoporosis. Bone health aside, progesterone has been referred to as a feel good hormone, helping to promote better sleep and relaxation. Low progesterone levels can lead to anxiety, restlessness, and trouble sleeping.

Testosterone

Women naturally produce lower levels of testosterone than men do, and testosterone plays an integral role in a woman’s sex drive. Testosterone helps a woman’s body produce estrogen, energy levels, and muscle and bone mass. As testosterone levels decline with age, it makes it more difficult to encourage estrogen production.

Now that we’ve covered how these hormones affect sleep, what can you do to help you sleep through the night? We have a few tips that may be beneficial for menopausal women with sleep troubles. Experiment with the following suggestions to find out which method is most beneficial for a healthier night’s sleep.

4 tips to sleep better with menopause

1. Sip selectively

Menopausal women need to be mindful of their caffeine consumption. Caffeine is a natural stimulant and it can take longer than eight hours to exit your system. Additionally, caffeine naturally triggers hot flashes, which can lead to night sweats that cause you to wake up in the middle of the night. It is also recommended to avoid alcohol consumption, especially before bed, because it triggers hot flashes and makes it difficult for you to remain asleep through the night. Alcohol before bed also prevents you from entering restorative stages of sleep.

2. Keep bedtime consistent

Some people like to play the catch up game with sleep. What we mean by this is that they sleep excessively on the weekend, or days off, to make up for lack of sleep during the workweek. It is more beneficial to go to bed during a specific one or two-hour time frame, and the same thing applies for waking up. Sticking to a consistent sleep schedule can improve sleep quality and your ability to fall asleep.

3. Exercise

A study at Northwestern University found that regular aerobic exercise might improve the quality of your sleep and overall mood. The study included 23 sedentary women over age 55 with insomnia. Half of the women did moderate aerobic exercise four times a week. The women who exercised significantly improved sleep quality, and the study found that exercising at least two to three hours (if not more) before bed did not disrupt the natural sleep cycle.

4. Keep it cool

Make sure the bedroom is cool and comfortable to avoid night sweats and hot flashes. You don’t want to be going to bed in a room that is as hot as a humid summer day in Florida. It is recommended to wear breathable sleepwear that is 100% cotton because synthetic materials can increase the likelihood of hot flashes.

If these tips do not help you sleep through the night, you may want to consider seeing a sleep specialist. Don’t feel embarrassed about this because sleep troubles are more common than you think. Address the problem to avoid future health complications that stem from poor sleeping patterns.

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Ladies, ladies, ladies…as much as you may hate periods, there are some things you may or may not know about them. Menstrual blood, for instance, is actually pretty cool. In fact, the stem cells found in menstrual blood are more powerful than those found in bone marrow. But that’s just the tip of the iceberg.

Menstruation is a part of life for women. From the time a woman gets her period until menopause, most women dread that time of the month. It isn’t fun, it’s expensive (tampons and pads, which are basic necessities, are taxed), and you can experience different health symptoms.

Here are some interesting period facts that you may have been unaware of until right now.

#1: Cramps Aren’t Normal

Even though you may think it is normal to have them, it isn’t. Cramps can indicate that there’s something else going on in your body, for example, that your estrogen count is high. Or maybe you ate too much sugar, which triggered the inflammatory response. If you have a fibroid, cyst, or something irritating the uterus, which could also be the cause of cramps.

#2: Don’t Blame Sugar Cravings on PMS

Some women have the urge to go for chocolate or foods high in carbs when they menstruate. This could mean that you have low progesterone levels, and progesterone is the hormone that helps regulate blood sugar. You may want to get some blood work done to check your progesterone levels. A healthy woman’s body requires adequate intake of foods rich in vitamin B6 in order to produce enough progesterone. Foods rich in vitamin B6 include walnuts, bananas, beans, spinach, fermented soy and potatoes.

#3: Tampons Contribute to Bacterial Infections

Tampons can cause bacterial infections, including vaginal dryness or the rare toxic shock syndrome (TSS). This is because tampons are made up of material that certain bacteria like. A good alternative may be a menstrual cup, which is a reusable cup that collects period blood. Pads are also a viable and can sometimes be a less toxic option (stay away from bleached cotton). Think about it.

#4: The Days Before Your Period Mimic Pregnancy

The body is preparing for pregnancy in the days leading up to your period. This means that the body secretes certain hormones such as progesterone. If you’ve ever felt bloated or have had tender breasts, it is because your body isn’t used to that sudden hormone rush. You can counteract this by avoiding alcohol or caffeine in the week leading up to your period. Both of these can fluctuate your mood and hormones, so avoiding these can help keep you level. Additionally, you can eat omega-3 fatty acids (flaxseeds or walnuts are highest) to balance mood and keep your brain healthy.

#5: Insomnia Should Be Looked Into

If your period causes you to have insomnia, it may be because you have a very low amount of progesterone. Proper progesterone levels help you sleep, so you may need to get your progesterone levels checked by a health practitioner.

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The birth control pill was created in the 1950s by American endocrinologist Gregory Goodwin Pincus and approved for use by the U.S. Food and Drug Administration for millions of American women in 1960.

The birth control pill was actually the result of a medical accident, believe it or not. Pincus and Boston gynecologist John Rock had been researching infertility and the two began experimenting with chemical drugs to produce an oral contraceptive for women. In the midst of their experiments, a batch of synthetic progesterone was inadvertently contaminated with the pharmaceutical drug mestranol, an estrogen-like substance. The scientist discovered that the two hormones worked in tandem to block conception.

Pincus first found fame in the 1930s when he achieved in-vitro fertilization of rabbit eggs. He later worked with endocrinologist Hudson Hoagland. Together they founded their own research facility, the Worcester Foundation for Experimental Biology. In 1951, aided by biologist Min Cheuh Chang, Pincus started testing the contraceptive value of the hormone progesterone, which was derived from the root of the wild yam.

The Worcester experiments attracted the attention of Margaret Sanger, America’s leading birth control advocate since the 1920s; Sanger notified her friend McCormick of the project. McCormick and G.D. Searle, the Chicago pharmaceutical firm, became Pincus’s most generous benefactors. After the accidental occurrence of the progesterone contamination with the drug mestranol, Searle began manufacturing the progesterone-estrogen compound for extensive testing and this became the drug approved by the FDA in 1960.

Adverse Effects

Oral contraceptives are unsafe drugs with numerous side effects:

• permanent infertility
• high blood pressure
• blood clots
• stroke
• heart disease
• kidney failure
• varicose veins
• breast cancer
• uterine cancer, and
• liver cancer

Oral contraceptives also deplete a female’s body of:

• iron (anemia)
• zinc
• iodine (weight fluctuation)
• selenium (sex and hormonal nutrient)
• all B vitamins

Other Problems from Oral Contraceptives

Birth control pills or oral contraceptives also greatly reduce the flow and time of female’s menstrual cycle. But this is not healthy. The pill or oral contraceptives greatly throw off a female’s rhythmic and moon cycle, to her detriment. This is why a woman’s cycle after discontinuing the pill is very irregular, making it hard for her to know when it is coming or going.

Birth control pills and contraceptives throw off the female glandular system by essentially deceiving the body. In fact, birth control pills work inside a female’s body by deceiving the brain and making the body think the female is pregnant when in reality she is not.

The inundation of an exogenous synthetic progesterone-like hormone (with synthetic estrogen) suppresses ovulation (the release of fertile eggs). But as was stated earlier, you can’t fool Mother Nature. When a woman is pregnant, her natural endogenous levels of estrogen and progesterone rise and further egg production is stopped. The hormone levels continue to rise during pregnancy, signaling the brain to stop secreting its egg-stimulating hormones. The contraceptive pill hormones mimic this effect and continually make the brain think that pregnancy has occurred, thus suppressing ovulation.

Natural Alternatives

A female can take the herb known as wild yam root. Mexican wild yam root is the best, safest, and most effective natural oral, or internally taken, form of birth control. It contains the highest amount of natural bio-progesterone. Too much progesterone suppresses ovulation, even though progesterone is the hormone conducive to conception. In fact, pharmaceutical-grade oral contraceptive was first derived from wild yam root by extracting the chief alkaloid (or constituent) called dioscegeni.

It is vitally important that a woman know that it takes approximately seven weeks for wild yam roots contraceptive properties to take effect, so intimacy or sex must be abstained from during this time or the male should use a condom if abstinence is out of the question. A female should take seven capsules of wild yam root daily to reap the effects of this herb. If taken in extract form, 2-3 tablespoons should be taken daily. The great thing about wild yam root is, should a female decide to become pregnant, she can start the conception process the day after discontinuation of wild yam root without having to detoxify her body.

Beneficial female specific herbs that are ideal to take after coming off harmful birth control pills include:

• Motherwort (for hormone balancing)
• Bayberry (to reduce toxic waste accumulations in the uro-genito tract)
• Black Cohosh (regulates hormonal production)
• Chaste Tree berries (hormonal balancing)
• Yarrow
• Burdock
• Dandelion
• Goldenseal
• Chaparral, and
• Red Clover tops

The Rhythm Method

Natural birth control has become known as the rhythm method.

A calendar based on the moon’s cycle has 28 days, not 30 days. Twenty-eight is a both a lunar and feminine number. Generally, females have a 28-day moon cycle. The female body’s two major hormones (estrogen and progesterone) are divided into phases, which last approximately two weeks each. If a woman knows her cycle, she can successfully perform the rhythm method. Every woman has a two-week estrogen period where she is not prone to conception or fertilization, and a two-week progesterone period where she is very fertile and prone to conception.

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