INTRODUCTION As we all know, people have been drinking cow milk and using it for making various dishes or products for hundreds of years. But in these recent days people have started questioning if drinking cow milk is actually good for their bodies or if it might lead to any health problems instead. So, with the help of this article, we will clearly understand the advantages of drinking cow milk, possible health problems that might occur if you drink cow milk and the opinions and suggestions from the health experts on consuming cow milk every day. What Are the Nutrients Found in Cow's Milk? 1) It contains calcium , which helps in the strengthening of bones and teeth. 2) It is rich in protein , which plays a role in muscle repair and growth. 3) It contains vitamin B12 , which helps in the production of RBC. 4) It contains vitamin D , and this helps in the absorption of calcium. 5) It contains vitamin B2 , the riboflavin which helps to increase energy metabolism. 6) It contains pho...
INTRODUCTION
As we all know, menopause is a very natural biological change or shift, but in lots of women during this period, they used to have hot flashes, rapid mood changes, weight gain and certain sleep issues, which can make them really uncomfortable and frustrated that it does not feel easy at all. These symptoms also make them feel like their body is not properly cooperating with them or that it is out of their control. The main thing to understand here is that these all are usually a result of hormonal imbalance, mainly the reduction in both estrogen and progesterone levels.
Actually, there are treatments like hormone replacement therapy, which is really effective in correcting this problem in a good range of people. However, many women are interested in natural techniques to support their hormonal balance. In this article, you will clearly learn how you can balance hormones in a natural way at the time of menopause.
How Menopause Makes Shifts in Hormone Levels
At the time of menopause, your ovaries will slowly or gradually reduce the production of the hormones progesterone and estrogen, and as we all know, these are the major hormones which support the regulation of the menstrual cycle and also the reproductive wellness. So, this hormonal shift at the time of menopause will definitely influence or make an impact on:
- Emotional state and brain function and activity (because of reduced serotonin levels)
- Metabolism and body mass or body weight
- Bone strength and hardness
- Total condition of your skin and hair
- Natural pattern of sleep or sleep cycles
Some females will also go through a rise in their stress hormone, cortisol, and also will have insulin resistance, and all these will further worsen the hormone balance.
Natural Methods to Balance Your Hormones During Menopause
1) Start Consuming Hormone Balancing Foods
- The soy, flaxseeds, sesame, and lentils are highly rich in phytoestrogens. So, you can add them to your diet.
- Start eating berries, leafy vegetables, olive oil and turmeric. These are anti-inflammatory food items.
- Reduce the usage of sugar, caffeine and alcohol, and stay away from processed foods.
These are the benefits of intermittent fasting for women over 50!
2) Engage in Daily Workouts
If you do exercise every day, it will help to regulate your insulin level, decrease the cortisol level and give you a healthy metabolism.
So, what you can do is:
1) Strength training for 2 times a week.
2) Brisk walking, meaning walking a little faster than normal or swimming.
3) Yoga or pilates to improve your flexibility and relieve your stress.
3) Give More Priority to Your Sleep
Your hormonal repair process happens at the time of sleep. If you are not getting enough rest, then it will result in increased cortisol levels and decreased melatonin levels.
So, for this you have to:
1) Stop looking at your mobile, computer or television at least one hour before your bed.
2) Make a consistent sleep routine or schedule.
3) Start eating food items abundant in magnesium and also start drinking herbal teas.
4) Try Stress Reduction Methods
If you are a person with chronic stress means you have constant cortisol, and that means you have imbalances in your body's hormone levels.
In this case, what you can do is
1) Try meditation.
2) Try deep breathing exercises.
3) Try to spend more time in nature and enjoy the nature.
4) Try personal journaling.
Mindfulness meditation can help you to reduce your stress and overthinking. Know how!
5) Expose Yourself to Natural Sunlight and Vitamin D
Sunlight has the capacity to boost your vitamin D and also helps in mood regulation mechanisms, bone health and also the estrogen balance. If required, go and check your vitamin D levels and take supplements after speaking with your physician.
6) Drink a Sufficient Water and Promote Liver Detox
Drinking sufficient amount of water can help in removing excess hormones from your body through urine and sweat. The liver has a great role in hormone metabolism. Support it with
1) 2-3 liters of water every day.
2) Beneficial herbs such as milk thistle and dandelion root.
3) Stop alcohol drinking and processed fats.
7) Try Natural Supplements, But Only With Guidance
Some herbs have the capacity to reduce the menopause symptoms, and this includes
1) Black cohosh, which helps to relieve hot flashes.
2) Evening primrose oil, which helps to relieve breast tenderness.
3) Aswagandha, which helps to relieve stress and increase sleep.
But if you are planning to take any of these, please consult your doctor before that.
Some Myths and Facts
Myth: Each and every woman will gain body weight during menopause.
Fact: During menopause, usually many individuals gain weight, but it doesn't mean that this will happen to each and everyone and this can be definitely prevented if you follow a well-balanced diet, daily physical exercises, and stress management.
Myth: Hormone Replacement Therapy (HRT) is the one and only way to manage and correct menopause symptoms and feel better.
Fact: Hormone replacement therapy is definitely a good method, but lots of women try to reduce their menopause symptoms effectively with the help of natural techniques or methods and through alterations in their lifestyle.
Myth: Natural methods in managing menopausal symptoms are not backed by research and don't actually work.
Fact: Actually, research supports various natural methods in reducing menopausal symptoms, like yoga, soy isoflavones, and stress reduction.
When You Should Get Medical Help
The natural methods like proper diet, yoga, daily workouts, herbal remedies and meditation are very powerful in reducing the menopausal symptoms. But in every case, it may not be enough, and because of that, you should go and see a doctor if you are facing problems like:
1) Highly significant and unpredictable change in your mood or depression.
2) Sudden episodes of hot flashes or if you have heavy sweating episodes while sleeping.
3) Dryness of the vagina that is badly affecting intimacy.
4) Any symptoms that interfere with your day-to-day life.
In these cases, if you are planning to go with both natural methods and medical support, then it can give you the most effective result.
CONCLUSION
Effectively balancing hormones at the time of menopause does not always need medicines. Having a proper combination of food, exercise, sleep and emotional regulation will naturally help your body to get adapted to this new stage of life.
Regular practice is the key. You won't be able to see the result instantly. But if you keep going for a while, you will definitely see the result, and thereafter you will be feeling more balanced and vibrant.
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