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Metabolic syndrome – do you have it?

Metabolic syndrome is a combination of medical disorders that increase your risk of heart disease, stroke and diabetes , when occurring together. These are:

  • increased blood pressure,
  •  a high blood sugar level,
  • excess body fat around the waist and
  • abnormal cholesterol levels.

metabolic syndromeIf you have just one of the above medical disorders you do not have metabolic syndrome, but it does mean you are still at an increased risk for developing one of the associated diseases. If you have a combination of two or more of the disorders you are at a very high risk of developing this condition and need to take pay extra attention to your lifestyle choices.

Signs and symptoms

  • Being Overweight.  A diagnosis of obesity must be present as one of the symptoms to be considered part of a metabolic syndrome. A waist circumference of 40 inches or more for men and 35 inches or more for women can be considered obese.
  • High blood pressure. A blood pressure reading of anything above 130/85 (mm Hg)
  • High blood sugar level. A fasting blood sugar level over 100 (mg/dL)
  • High cholesterol.  A reading of 150 mg/dl or higher for LDL and a reading of anything under 40 mg/dl for your HDL levels.

If you have even one of these symptoms you should visit with your doctor. You could have more than one symptom and not even know it. Even if your doctor finds you only have one of these symptoms, it is important to get that condition under control.

Causes of metabolic syndrome

  • Being overweight is a big contributor
  • Smoking. Smoking constricts blood vessels and can increase blood pressure. It can also effect the bodies use of insulin.
  • Genetic factors. Some people may have an increased risk of developing insulin resistance if it runs in their family. Insulin resistance is when your body does not respond correctly to insulin. This means your body is not able to easily process sugar and a build-up of sugar can occur in your blood stream. Insulin’s role is to carry that sugar from the blood and put it into your muscles, fat and liver cells. When that doesn’t work properly you can develop diabetes.

Risk factors for metabolic syndrome

A history of increased blood pressure, heart disease, excess weight gain.

  • Age. There is an increased risk in people over the age of 60. It affects a little less than 10 percent of those in their 20s. However, diet choices in youth can affect outcomes in later years. If there is a genetic risk, some signs of metabolic syndrome may present themselves in childhood.
  • Race. There tends to be a higher risk for metabolic syndrome among Asians and Hispanics.
  • Obesity. A body mass index (BMI)  greater than 25 or a waist circumference of 40 inches or more for men and 35 inches or more for women
  • Hormonal imbalances in women. Imbalanced hormones can causes blood vessel weakening or constricting which can increase blood pressure. Certain hormone imbalances like polycystic ovarian syndrome can also increase a women’s chance of gaining weight.

Diagnosing metabolic syndrome

For women it is important to check your hormonal levels especially if you have a history of  polycystic ovarian syndrome . Your physician will follow a list of guidelines that, if met, will determine your diagnosis of metabolic syndrome. The most common guidelines are as follows:

  • Large waist circumference. A waist circumference of 40 inches or more for men and 35 inches or more for women
  • Triglyceride level (LDL- “bad” cholesterol)  higher than 150 mg/dL
  • HDL level (“good”- cholesterol) — less than 40 mg/dL men or less than 50 mg/dL in women.
  • Increased blood pressure A blood pressure reading of at or above 130/85 (mm Hg)
  • A fasting blood sugar level over 100 (mg/dL)

Treatment 

It can seem overwhelming when you have several symptoms occurring that need to be treated. Just take one step at a time and you will eventually meet your goal. Luckily when you work on one area it positively affects all of the other issues. Simply getting more exercise and losing some weight can help with all of the symptoms. It will help stabilize blood sugar levels, decrease blood pressure and improve cholesterol.

  • Exercise. Get at least 30 minutes of exercise a day. You can take a brisk walk or jog around the block. The exercise method you choose should be moderately strenuous. You should be able to make complete sentences but be at least mildly out of breath. If you’re new to exercise, start slowly.
  • Lose weight. Losing just 5% of your body weight will greatly decrease your dangerous symptoms of metabolic syndrome.
  • Eat healthy. Increase fruits and vegetables in your diet. Limit unhealthy fats. Eat fiber-rich foods. Make sure you include whole grains and  beans. Food high in fiber can help lower your insulin levels. Choose white meat or fish over  the more fatty meats, such as pork and beef. If you eat beef, go for the grass-fed variety. Don’t buy processed meats or cheeses. Avoid deep-fried foods. Minimize your use of  table salt. You can try to flavor your food instead with herbs and spices.
  • Stop smoking. Smoking will increase the risk for cardiovascular disease and insulin resistance
  • See your doctor. Get regular check-ups for your blood pressure, cholesterol and blood sugar levels to see where you stand.

Your physician may prescribe you medications as well. Continue to work with your doctor and ask plenty of questions. Let them know if you are having trouble following a meal or exercise plan and let them guide you towards the right resources.

Outcome of metabolic syndrome

If you don’t make the necessary changes to your lifestyle through diet and exercise your symptoms will continue to worsen. This can lead to a diagnosis of:

  • Diabetes
  • Cardiovascular disease
  • Stroke

Prevention is key. It is much easier to deal with the current symptoms you have rather than waiting until you have a diagnosis of diabetes, high blood pressure or cardiovascular disease.

You need to commit to a healthy lifestyle. Eating right and exercising is vital.  Healthy choices can easily become part of your life everyday life. You can start by making just one healthy change each day and then start adding others gradually. With these lifestyle changes you’ll be fitter and healthier than ever.

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Detoxifying / cleansing foods – Top 10 picks

With the festive season upon us, it will soon be that time of the year when many of us start talking about detoxifying our systems. We’ll start crash detox diets to recover from the seasonal fatty food and alcohol binge. Not to mention shedding all those unwelcome extra pounds that have made their yearly appearance.

Do you really need to detoxify?

blueberries detoxifying foods

There has been an explosion in crash detox diets recently. Definitely fuelled in by the glowing testimonies from such rake-like celebs as Gwyneth Paltrow and Angelina Jolie.

No doubt you’ll soon be bombarded with a flood of new do-it-yourself detox books. These will offer you miraculous weight loss, and a fully rejuvenated system in a temptingly short period of time. Most are simply variations on the same tried and trusted formulae of short periods of fasting while consuming a heady mix of liquids and laxatives.

Unfortunately, the effectiveness of such diets is questionable and in some cases may even be harmful.  Indeed, many intestinal experts believe that crash detox flushes are unnecessary. The body is already well-equipped to get rid of toxins on its own.

Nature’s detoxifying system

The liver, kidneys, lungs and skin make up their own highly effective detoxification system. These, if you care for them properly, are more than capable of keeping your body healthy and toxin-free.

Perhaps the best way to help detox and cleanse your system, without the unfortunate side effects of a crash diet, is to provide your organs with the right fuel to keep them functioning at their optimum rate . There is a wide range of natural foods that have great detoxifying qualities. They can give your organs the extra boost they need to rid your system of the inevitable build up of toxins around this time of year.

It may not sound as glamorous as taking the latest celebrity endorsed liquid diet. But if you don’t fancy spending January glugging down gallons of lemon juice and maple syrup between frequent trips to the loo, take action now. Make sure your festive shopping basket contains these ten best detoxifying and cleansing foods. In doing so you can protect yourself from the usual January blues, and go skipping into 2024 as if the turkey dinners and eggnog bingeing never happened:

Beetroot

You can’t beat a bit of beet! Beets are jam packed with vitamins B6, B3, C and beta-carotene. They’re also a great source of iron, magnesium, zinc and calcium. All of which are vital in the elimination of unwanted toxins in the body.

Beets also work to support the gallbladder and liver, which themselves work to break down and remove toxins. Beetroot is the king among beets due to its ability to not only support the liver, skin and hair; but also to lower cholesterol levels.

But the reason it is at number one in this list is that it also contains Betaine. This chemical helps to protect the liver from alcohol poisoning, making it the best line of defence at this time of year. To get maximum benefit from this delicious and seasonal vegetable, try adding raw beetroot to your salads or break up the day with a glass or two of pure beetroot juice.

Lemon

Lemons always play a vital part in any detox diet and with good reason. For starters, lemons contain high levels of vitamin C which helps fight disease and keeps your skin looking great. But consuming this fruit also provides a range of detoxifying benefits.

Lemon helps to stimulate the release of enzymes in the body. This converts toxins into a more soluble form that you can easily excrete. It also has an alkaline effect helping to restore the pH balance of the body, and counteracts any acidic foods you may have eaten. Try foregoing your morning coffee, and replace it with a cup of hot lemon water with a pinch of ground flaxseed. This will give your body an energising flush ready for the day ahead.

Flaxseed

This brings me to one of my favourite “superfoods”: flaxseed and flaxseed oil. When you’re detoxifying your body, it’s especially important to make sure that all of the toxins are properly eliminated from your system. Containing essential fatty acids, including omega-3, flaxseeds are a great way to help the cleansing functions of the body.

Flaxseeds also provide a fantastic source of fibre that will bind and flush toxins from the intestinal tract. As I mentioned before, drinking ground flaxseeds in lemon water every morning is a great start to the day, but they can also be added to cereal or muesli with a sprinkling of our next ingredient….

Blueberries

Blueberries act as an antibiotic by blocking a bacterial build up in the urinary tract, and as a result help prevent infection. They are also rich in phytochemicals, which can strengthen your defences against cancer. What’s more, blueberries have also been shown to possess antiviral properties that help to block toxins from gaining access to the brain, keeping you thinking, as well as feeling, alert and healthy. Blueberries are, of course, fantastic in a wide range of desserts, or you can simply add them to yogurt or cereal for a great detox breakfast.

Apples

An apple a day….well you know the rest. Many of the old adages still hold true. Apples continue to be one of the best natural sources of nutrients, minerals and fibres. In terms of cleansing your body, apples contain high levels of the fibre pectin.

These help to bind heavy metals and cholesterol, and prevents any toxic build ups in your intestines. Apples also contain phlorizidin, which can help stimulate bile production in the liver. One thing to remember is to always eat organic, because non-organic apples can contain high levels of pesticide residue.

Garlic

I was recently on a long haul flight, when a sudden and overpowering stench of garlic filled the cabin. I looked round to see the source of the odour was a young gentleman merrily chewing away on raw garlic cloves from a packet like they were candies.

While this approach may be a little extreme for most people, especially if you’re planning on lingering round the mistletoe this Christmas, raw garlic is another key ingredient in any good detox plan. Long known for its health benefits, particularly in the heart, garlic also helps to cleanse the arteries and contains the chemical allicin.

Allicin boosts white blood cell production to help fight against toxins. Garlic can also prevent a build up of mucous in the lungs and sinuses and has strong antibacterial qualities. It is always more effective to eat garlic raw, but if you (or your loved ones) can’t handle chewing through a few cloves with your afternoon beetroot juice, try adding a little crushed garlic to your salad dressings instead.

Cabbage

Like all leafy green vegetables, this wonderful winter vegetable is rich in iron, calcium and magnesium. It also contains cell-protecting phytonutrients. Cabbage is worth singling out as it also helps the liver to break down any excess hormones. It also cleanses the intestinal tract from unwanted toxins.

Artichoke

Artichoke leaves are a great way to get your body back on track after a period of heavy overindulgence. This antioxidant and fibre rich food increases your ability to digest fatty foods. Artichoke helps increase bile production in the liver. This helps to protect and purify the organ to better carry out its detoxifying duties. The best thing about artichokes is that they taste great, and are easy to incorporate into almost any meal

Turmeric

This distinctive bright yellow spice gets its colour from the active ingredient curcumin. Curcumin has long been used in Ayurvedic medicine to treat various liver and digestive conditions. More recently, scientists have found it to help regenerate liver cells and increase bile production. By including turmeric into your diet, you can even start to undo some of the damage you have been inflicting on your liver over the years.

Green Tea

OK, so the last item on the list is not technically a food. But no detox plan is complete without regular consumption of healthy liquids. Fluids are essential to flush toxins from the body and keep the organs healthy and functioning.

Green tea, rich in antioxidants, protects the liver and fights disease making it a essential in a detox plan. But don’t stop at green tea. You can incorporate a variety of other cleansing foods, that didn’t make this list, by drinking them in different varieties of tea. Two good examples are: dandelion tea, a strong diuretic that flushes the system; and fennel tea, which can rejuvenate and stimulate the liver.

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Chronic Headaches – How To Treat Migraines

Migraine headaches (sometimes called chronic headaches) are moderate to severe recurrent headaches, often occurring on one side of the head, which may last from a few hours to several days. It is estimated that about 6% of men and 18% of women sufferer from migraines in the U.S.

Characteristics of chronic headaches

The pain of migraine headaches is throbbing or pounding in nature and usually occurs on one side of the head during a particular attack, though it usually changes sides with subsequent attacks. A headache that always occurs on the same side of the head suggests that there may be another cause for the headache other than migraine. Attacks may also involve both sides of the head and are usually worsened by day to day activities.

Other symptoms that you may have with migraines include:

  • nausea
  • vomiting
  • diarrhea
  • cold hands and feet
  • pallor of the face
  • sensitivity to light and sound

Up to 1/5 of migraines are accompanied by an aura in the form of

  • bright flashing lights
  • a black hole in the field of vision
  • pins and needles in the arms, hands, mouth and nose
  • hearing strange noises
  • strange tastes
  • strange smells

What Triggers Migraines

chronic headache

These are factors that may cause a headache if you have a tendency towards migraines. These triggers vary between individuals. Even in the same person, different factors may trigger a headache at different times.

Examples of known migraine triggers

  • Food (lots of triggers here!)- chocolate, monosodium glutamate, cheese, cigarette smoke, vinegar, sour cream, nuts, pizza, avocados, peas, onions, fermented, pickled and marinated foods, peanut butter, bread with yeast, coffee cakes, doughnuts, beans except green and wax, canned figs, pork, yogurt, citrus fruits, herring
  • Emotional stress
  • Changes in eating and sleeping habits,
  • Bright lights, loud noises, strong smells, smoke, environmental temperature changes
  • Medicine especially oral contraceptives

Hormones and migraines

There is a relationship between the levels of female sex hormones in the body and migraines. All of the following can affect the frequency and severity of migraines:

  • menarche (onset of menstruation in young girls
  • use of oral contraceptives
  • pregnancy (high estrogen levels)
  • menstruation (low estrogen and progesterone)
  • use of oral contraceptives
  • perimenopause (fluctuating hormones)
  • menopause (low estrogen and progesterone)

Menstrual migraine headaches usually occur from 2 days before to 1 day after a period. Some migraine sufferers experience more headaches around the time of their period.

Only about 1 in 7 migraine sufferers can identify what triggers their headaches. Also, avoiding the known triggers is not a guarantee that headaches will not occur.

Diagnosis of migraine headaches

Migraine headaches usually start in the late teens and early 20s. A migraine occurring for the first time later in life should be treated with suspicion as causes other than migraines are more likely (e.g. hypertension, brain tumor e.t.c.). Diagnosis of migraine headaches is made by identifying the symptoms I’ve mentioned already.

Treatment information for chronic headaches – migraine headache cures

Treating chronic headaches – general measures

There are several things you can do to relieve migraine headaches. Many don’t involve medication and may also increase the effectiveness of any medicine you take:

  • putting ice blocks on your forehead
  • using relaxation techniques may help to shorten the duration of an attack
  • acupuncture and reflexology have been useful for some people
  • if you can manage it, getting some sleep may shorten the attack

Menstrual migraine headaches

The following may be useful:

  • Natural bioidentical progesterone cream – 60% of women who experience menstrual migraine headaches have low progesterone levels relative to estrogen and using progesterone cream usually helps to shorten the duration of an attack and over time reduce the frequency of attacks.(Read about guidelines for using natural progesterone cream )
  • If you’re using oral contraceptives ( the pill ), a low dose estrogen/progesterone combination taken without taking a break (which mean no monthly “period” during that time) may help to avoid fluctuations in hormone levels.
    Alternatively, a low dose HRT patch may be used.
  • Vitamins and minerals taken before the onset of your period may reduce the severity of your headaches:
    • Vitamin D
    • Calcium
    • Magnesium (200-600mg daily)
    • Vitamin B2 (400mg daily)
    • Vitamin B6 (50-100mg daily)
  • Over the counter anti-inflammatory pain-killers like ibuprofen (Advil, Nuprin e.t.c.) and naproxen (Aleve) usually relieve the pain of mild to moderate chronic headaches. Acetaminophen may be a useful alternative.
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Gallbladder attack – prevent it with a gallbladder diet?

Causes, symptoms and signs of a gallbladder attack

The gallbladder is a small, pear-shaped organ located just behind the liver, on the right side of the rib cage. The gallbladder acts as storage for bile, which helps in the breakdown of fats.

Who gets gallbladder attacks?

Diseases of the gallbladder are commonly associated with the formation of gallstones. They are more likely to appear in women than in men. If you are an overweight or obese woman, between 20 and 60 years old, you are more likely to develop gallbladder disease. Especially if you’re using birth control pills or hormonal replacement therapies.

Other risk factors for developing gallstones include:

  • a high fat or high sugar diet,
  • a sedentary lifestyle,
  • fasting,
  • rapid weight loss and
  • use of certain cholesterol-lowering drugs.

Though gallstones may be formed by bilirubin and other particles, they are typically made up of cholesterol.

Presence of gallstones may not show any symptoms in the beginning. When gallstones block the bile duct, the trapped bile leads to irritation and pressure.

A condition known as acute cholecyctitis, which is the inflammation of the bladder, may also result from bile accumulation, causing a sharp, sudden pain known as a “gallbladder attack”.

Signs and Symptoms

A gallbladder attack may last from 15 minutes to 15 hours. It typically occurs at night and is triggered by eating fatty food. The following signs and symptoms that may indicate a gallbladder attack:

• moderate to severe pain felt on the upper right side of the abdomen, under the ribs
• pain radiating to the back and the right shoulder blade
• nausea and vomiting
• dizziness
• burping and a feeling of fullness
• heartburn or indigestion
• excruciating pain that may worsen when sitting up straight or with deep inhalation
• fever and chills
• a bitter taste in the mouth after eating
• clay-colored stool
• yellowish discoloration of the skin and whites of the eyes (jaundice)

Gallbladder Attack Prevention

Diet is a big part of preventing gallstone formation, and in turn, preventing gallbladder attacks.

A low fat, low cholesterol, low sugar, high- fiber diet, and avoiding alcohol reduces risks of gallbladder attacks.

In addition, high amounts of fruits, vegetables, and nuts in the diet, and drinking coffee everyday can significantly lower the risk of gallstone formation.

Avoiding rapid weight loss and maintenance of a healthy weight likewise reduces the possibility of stone formation.

Treatment

When gallbladder attack occurs, measures to relieve the pain and discomfort include lying down with the left side of the body on top of a pillow. This takes pressure off the gallbladder. Leaning on a high- backed chair with arms raised up may also help relieve pain. Trying to vomit may relieve symptoms of nausea, and having a bowel movement can aid in removing wastes from the body which may have triggered the pain.

Attacks associated with fever, chills, and symptoms of jaundice require immediate medical attention. You should go to the hospital as soon as possible where your doctor may prescribe ibuprofen or paracetamol for pain relief.

Your doctor may do a gallbladder flush to help remove waste from those organs and improve bile flow. Coffee enemas are also used to open bile ducts and promote good flow. In extreme cases your doctor may perform a surgical procedure called a cholecystectomy (removal of the gallbladder). This is more likely if there is infection, severe blockage or the gallbladder has developed a hole (perforation).

The saying “You are what you eat” is actually more than a cliché. Since conception, our body responds accordingly to what our mothers consume. After birth, diet has a big influence on the development of our brain and vital organs as we age. Though often overlooked, food intake actually is one of the greatest factors that determine health and illness.

Diet contributes to the development of major organ problems such as the heart, liver, and kidneys. One of the organs that we don’t pay particular attention to is the gallbladder, and when it pertains to dietary relations, the gallbladder is no exception.

Gallbladder Diet for Gallbladder Problems

gall bladder diet

In most individuals, gallstones do not present any symptoms, however, when problems are noted, it might be very late and surgery may be required to ease the pain caused by gallbladder problems. A procedure known as cholecystectomy or surgical removal of the gallbladder is often the last resort when significant complications are present.

During gallbladder attacks, these diet recommendations can help minimize the discomfort and even the frequency of the attacks:

  • Low fat and high fiber diet.
  • Include plenty of organic fruits and vegetables in your diet.
  • Use spices, ginger, and turmeric in cooking your food as they may aid in digestion and contain antiseptic properties.
  • Eat green, leafy salads with small amounts of vinegar, olive oil, and flax oil.
  • Take your last meal several hours before going to bed.
  • Increase fluid intake.
  • Take fish oil capsules, which contain Omega 3 oil that helps prevent cholesterol build- up.

It is strongly believed that taking moderate amounts of alcohol, coffee, and peanuts can help reduce the risk of developing gallstones. Though further studies are being implemented, taking those substances in moderation can possess some benefits.

Though a low fat diet should be applied, it is not wise to eliminate all intake of fats. Fats, especially healthy fats, should still be taken in small amounts to avoid losing the necessary nutrients that our body needs. Absence of fat can actually cause stone formation, because the gallbladder won’t be triggered to secret bile, leading to bile crystallization.

Gallbladder Diet after Surgery

After gallbladder removal, the body will undergo certain digestion adjustments, because the gallbladder is no longer there to regulate bile secretion. It would be wise to start from a clear liquid diet immediately after surgery and introduce solid foods slowly. These are the recommended dietary actions following gallbladder surgery:

  • Avoid eating high- fat foods, such as fried foods, whole- milk dairy products, chocolates, pizza, gravies, oil, chicken and turkey skin, creamy soups, butter- based foods, and high- fat meats such as sausage, bologna, and bacon.Avoid spicy foods because they may cause gastrointestinal discomfort.
  • Although high- fiber foods are recommended, introduce them slowly back into the diet, as they may form gas and cause cramping. These foods include whole- grain bread and cereals, seeds, nuts, legumes, cauliflower, broccoli, and cabbage.
  • Observe small, frequent meals to promote easier digestion.
  • Include lean protein meats, fruits, and vegetables in the diet.
  • Limit intake of dairy products and caffeinated beverages following surgery as they may be difficult to digest.

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Bladder irritation treatment options

Bladder irritation is a common symptom associated with menopause. With declining levels of estrogen, the bladder lining becomes very thin and prone to irritation and infection. There may also be burning pain on urinating and difficulty in holding back urine. Estrogen is responsible for maintaining the lining of the bladder and promoting its blood supply and nutrition.

Bladder Overview

bladder irritation

The urinary bladder is an elastic, muscular sac which holds the urine excreted by the kidneys before urination. Once it collects 300cc of urine, it starts sending signals for urination, and can hold a maximum of 600cc in normal adults.

One type of bladder disorder is the overactive bladder, also known as urge incontinence. This is the involuntary voiding of urine after a sudden urge to urinate is felt. Overactive bladder is often caused by the abnormal contraction of the detrusor muscle, one of the bladder’s major muscles involved in the normal process of urination.

Cases of overactive bladder are higher in women than in men, and more common as people age. However, it is not a part of the normal aging process and should be given medical attention.

Causes of Overactive Bladder

The nervous system regulates the contraction and relaxation of the detrusor muscle. The following diseases may affect the Detrusor muscle’s normal function, causing inappropriate contractions which force the urine out:

  • Parkinson’s Disease,
  • Multiple Sclerosis,
  • Spinal Cord Injury,
  • Diabetic Neuropathy,
  • Dementia and
  • Stroke
  • Bladder stones or tumorsIn addition, there can be other factors that may result in symptoms similar to those of an overactive bladder. Therefore, careful assessment is needed to differentiate the disorder from these underlying conditions:
    • Urinary tract infections
    • Poor renal function
    • High fluid intake
    • Excessive consumption of alcohol and caffeine
    • Medications such as diuretics

    Symptoms of Overactive Bladder

    • Urinary urgency and incontinence regardless of the amount of urine
    • Frequency of urination, about 8 or more times per day
    • Nocturia, or waking up three or more times at night to urinate

    Treatment

    Overactive bladder is not a socially- accepted condition, and may cause depression, poor social interaction, and interrupted sleep patterns, thus affecting quality of life. The fear of not making it in time to the toilet may cause disruptions in daily activities. Depending on the severity and the individual’s capability, treatment protocols may be behavioral, medical, and surgical.
    • Kegel exercises: Typically included in the treatment plan, these involve exercises that strengthen the pelvic floor to prevent incontinence, done 30- 80 times daily for at least 8 weeks.
    • Pelvic floor electrical stimulation: Done in conjunction with Kegel, this therapy sends mild electrical impulses to facilitate pelvic muscle contractions.
    • Vaginal weight training: This therapy is performed by tightening vaginal muscles to hold weights placed within the vagina, done twice daily for 15 minutes within a period of 4- 6 weeks.
    • Bladder retraining is a behavioral therapy used to increase voiding intervals and resist urgency.
    • Regular bladder emptying and scheduled toileting can promote routine voiding and prevent leakage.
    • Encourage use of toilets instead of relying on diapers and underpads.
    • Avoiding spicy foods, chocolates, nuts, alcohol, caffeinated beverages, and too much fluid may limit symptoms of overactive bladder. Maintaining a normal weight can also reduce stress on the bladder and lessen feelings of urgency.
    • Anticholinergics are medications that may be used to decrease activity of the Detrusor muscle.
    • Reconstructive bladder surgery is a common surgical procedure to treat overactive bladder, but surgery should be a last option unless patient is unresponsive to other forms of therapy and manifests debilitating symptoms.

As menopause approaches, the levels of estrogen gradually decline.
When ovulation stops and all the ovarian follicles have disappeared , the supply of estrogen from the ovary stops. The only estrogen available to the body is from the androgens, sex hormones that the adrenal gland produce. The androgens are then converted into estrogen by the fat cells (among others) in the body.

There are 3 types of estrogen in the body:

  1. estradiol
  2. estrone
  3. estriol

Estradiol is the most potent and estriol is the weakest.

Estrogen treatment for bladder irritation

Estrogen treatments for bladder irritation are available in various forms:

  1. Oral estrogen – this can improve bladder symptoms like burning and incontinence. However this is not the best option for women who cannot take estrogens for health reasons (e.g. a hitsory of breast cancer). Some women do not get relief from oral estrogen and so may find relief from other forms.
  2. Topical estrogen –
    • estrogen patch – the estrogen in the patch is absorbed through the skin and into the bloodstream. This usually causes fewer side effects compared to oral estrogen. However, the adhesive that sticks the patch to your skin can cause irritation if you are allergic to it.
    • vaginal estrogen – this is available in the form of creams, gels, a vaginal ring e.t.c. This is the best option for you if you are targeting bladder and/or vaginal symptoms in particular.

As much as possible, try to use natural/bioidentical estrogen as it tends to have fewer symptoms.
If you are having bladder irritation and you would prefer not to use estrogen, estrogen alternatives for bladder irritation may be more useful to you.

Bladder irritation is one of the common symptoms associated with menopause. However, you may find it hard to complain about urinary (and vaginal) symptoms out of embarrassment. Unfortunately, many doctors will not ask you about them. If you manage to whip up the courage to discuss them, hormone replacement with a combination of synthetic estrogen and progesterone may be the only option that is offered to you.
However, there are estrogen alternatives for bladder irritation that can help with these troublesome symptoms.

Estrogen alternatives for bladder irritation and frequent bladder infections

The vagina and bladder are separated by a few layers of cells so any therapy that relieves menopausal vaginal symptoms (e.g. dryness and soreness) will also improve bladder and urinary symptoms.

  1. Soy – this contains isoflavones with mild estrogenic activity. It is high in soy protein and dietary fibre. You need 50-150 mg of isoflavones a day. Eating 2-3 servings of soy a day can be hard work. A very good alternative is eating soy bars or drinking soy shakes which makes this easier.
  2. Black cohosh – this is a popular herbal remedy. It has mild estrogenic effects and helps to strengthen the vaginal and bladder lining. Take up to 30 drops of extract 2-3 times a day, ½ teaspoon of tincture twice a day, or one 250 mg tablet or capsule 2-4 times a day. Remifemin is one of the few brands of black cohosh that has been clinically proven to relieve menopause symptoms.
  3. Marshmallow root – relieves irritation, helps your immune system fight infection.
  4. Saw palmetto – helps relieve dryness and lack of tome in the bladder, helps prevent leaking of urine.
  5. Cornsilk – helps reduce pain associated with irritation and increases urine flow.
  6. Motherwort – has a calming effect, relieves pain by relaxing tissues and helps cure infections.
  7. Garlic helps to cure infections and stimulates the body’s defense systems.
  8. Aromatherapy – essential oils which may be beneficial include:
    • juniper
    • cedarwood
    • eucalyptus
  9. Supplements – these help to support your system as you use some of these alternatives. They include:
    • Vitamin C
    • Calcium
    • Magnesium
    • L-Glycine
    • L-Carnitine

You can combine many of these remedies to give the best results. Some are sold as part of ‘menopause relief’ or ‘urinary/vaginal support’ formulas. It is important to buy from reputable vendors to avoid using substandard and/or adulterated products.

With a little resourcefulness, you can relieve bladder symptoms and other menopause-related symptoms with these safe alternatives.

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Natural oils for vaginal dryness, soreness & irritation

Although it’s hardly talked about, every woman experiences vaginal dryness at some point in her life. It’s most common in women above 40, but even in your 20’s and 30’s it can affect you. Apart from being uncomfortable and frankly annoying, it can interfere with an otherwise healthy sex life.

oils for vaginal dryness

Some of the symptoms of vaginal dryness are itching, burning, soreness, frequent urination, and pain during sex. Luckily, there are plenty of natural oils that you can use to feel better. Figuring out why you’re suffering from a dry vagina and how to treat it will help you feel more confident, comfortable, and sexy.

Hormonal changes are the most common reason why women experience vaginal dryness. Estrogen plays a huge role in the overall health and pH levels of the vagina. Estrogen levels drop during menopause and after childbirth. And without enough estrogen, the vagina can’t produce enough lubrication.

As if mood swings and intense chocolate cravings weren’t bad enough! If you aren’t menopausal or postpartum, consider getting your hormone levels checked by a doctor- you may have a hormonal imbalance.

Healing vaginal dryness

Stay hydrated

This may seem simple and obvious. But if you aren’t drinking enough water, you won’t be able to produce enough lubrication! Aim for 8 cups a day.

Medication may cause vaginal dryness

Different medications, especially birth control, can cause vaginal dryness. Have a look at the medications you’re taking and see if any of them list vaginal dryness as a side effect.

Relieve stress

Anxiety and stress just make everything worse. Your body is tense and everything feels out of whack. Reflect on your lifestyle and habits and see if anything is overwhelming you.

Lifestyle habits

The foods you eat have a direct effect on all systems of your body. Eating too much sugar can throw off the pH balance in your vagina, leading to all kinds of symptoms. Cigarettes are known to decrease circulation, which won’t help you feel better- another reason to quite smoking!

Other health issues that worsen vaginal dryness

Dryness can also be a symptom of other female health issues like yeast infection, bacterial vaginosis, or a UTI. It is possible to treat yeast infections and BV at home, but an un-treated UTI can be very dangerous. Be sure to see your doctor if you are unsure.

If you’ve figured out the reason why you have vaginal dryness, great! Removing whatever aspect of your life that was causing dryness is the first step to feeling better. But there are still many natural oil treatments you can use that will begin the healing process and help you feel more comfortable. Adding the following suggestions into your life can increase your overall health, save you a trip to the doctor, and save you money!

Natural oils for vaginal dryness

Coconut oil

Coconut oil should be a staple in your kitchen and medicine cabinet! Coconut oil contains lauric acid, capric acid and caprylic acid and is antimicrobial, antioxidant, antifungal, and antibacterial. It improves the health of your hair, skin, heart, immune system, digestion, and can aid in weight loss. Apply a small amount of coconut oil directly on the entrance to the vagina everyday, before having sex (it makes a great substitute for store-bought lube), or whenever you are feeling irritation. Eating a teaspoon or so a day will help clear up and prevent other health issues. An excuse to eat more tasty and healthy fat!

Olive oil

Olive oil is another super healthy oil. Apply this directly to the opening of your vagina on a daily or as needed basis. Pour it over your salads or other foods. Avoid cooking with it though, as it has a low smoke-point.

Vitamin E

Vitamin E oil capsules can be inserted directly into the vagina for relief from dryness. Simply find a capsule with no scratches, insert it into your vagina with clean hands, and your vagina will absorb the contents of the capsule. You can also pierce a capsule and rub some of the oil onto the opening of your vagina. Vitamin E oil has been known to strengthen the vaginal lining and increase flexibility.

Calendula oil

Calendula oil, known for it’s healing and soothing properties for all types of ailments, has been known to heal the tissues of the vaginal wall. Calendula contains a high amount of flavenoids, which protect cells from free radicals. It increases blood flow to the area, which speeds the healing process. You can find some at your local herb store, or online.

Comfrey oil

Comfrey oil, another time-tested herbal oil ally, can also help the vagina strengthen and produce its own natural oils. It is a powerful plant that contains allantoin, which has been known to aid in the healing of bone and tissue. Another product you can find at your local herb shop or the Internet.

Evening primrose oil

Evening primrose oil capsules can be taken orally or vaginally for relief from dryness. This oil contains gamma-linolenic acid (GLA), an essential fatty acid that is required for growth, development, and healing of the body. It also helps to relieve many other symptoms associated with menopause.

Essential oils

Essential oils such as jasmine, geranium, lavender, clary sage, neroli, anise, fennel, cypress, angelica, coriander, sage, peppermint, lemon, rose, and chamomile all contain hormone-like substances that are helpful during menopause. They are also soothing when mixed with one of the above-mentioned oils (ie coconut oil) and applied to the vagina. Use only a few drops, and never place essential oils directly on the skin without carrier oil.

Sweet almond oil

Sweet almond oil can be mixed with any of the above essential oils for applying directly to the vagina. It is one of the richest natural sources of Vitamin E.

Essential fatty acids

Essential fatty acids (EFA) are very important in the body as they are used to produce hormones. Fish oil, flaxseed oil, borage oil and olive oil all contain omega-3, 6, and 9, respectively. You can take this by mouth to help relieve your dryness from the inside.

What you should avoid

Stay away from douching, heavily scented soaps and body products, scented tampons/pads, and be sure to wear breathable cotton underwear. Your vagina is self-cleaning, so use only water on the area when bathing and avoid harsh soaps!

If vaginal dryness is affecting your sex life, be sure to talk with your partner and let them know what is going on. You will be able to heal easier and faster without the extra stress of a confused partner. It may seem embarrassing or difficult to bring up, but remember- your partner can’t read your mind! Associating sex with pain due to vaginal dryness can make it even more difficult to recover and enjoy a healthy sex life again. So be sure to experiment with some of these remedies and see what works for you.

Natural cures can be much easier and inexpensive than a lot of pharmaceutical medications, and have hardly any side effects. If dryness persists or worsens, it is important to see a doctor or certified naturopath for further assistance and advice.