Tag: stress

Coping with Menopause or Perimenopause

Todays post is about Menopause, or is it Perimenopause?

Lately the topic of menopause has been coming up in conversation with several of my friends and work colleagues. Probably because we are all around an age where menopause is starting to affect our lives in some way.

For me personally, the most common symptom of ‘hot flushes’ started about 2 years ago.

They were only occurring every so often at first. I visited my G.P. and he advised that this was probably the start of ‘perimenopause’. This was a new term for me and it was the beginning of some new learning.

I think most of us have the terminology wrong. We think that the term ‘Menopause’ relates to the period when we are actually suffering from ‘hot flushes, night sweats, irritability and disruptive sleep. In fact, Perimenopause refers to the time when the symptoms start.

Changing levels of hormone production in our bodies, particularly the reduction of oestrogen produced in our ovaries, are the cause.  Typically symptoms start in the mid-40s and at this stage the symptoms may be mild. This is what is called the perimenopause.

The duration of these symptoms is different for everyone and can last from months to several years. The term Menopause actually refers to the total cessation of menstrual periods as well as a decrease in oestrogen and progesterone production by the ovaries.

Now all of this is very educational, but dealing with the symptoms is different for everyone.

I have chosen to deal with the symptoms by taking specific nutritional supplements.

A friend of mine introduced me to a company that manufactures a supplement specifically for the transitioning hormones of women.

I am so grateful to my friend for sharing this with me, as the results have been fabulous.

My sleep was also starting to become restless, so I started using a natural hormone balancing cream and a supplement at night to aid my sleep.

I can honestly say that I can no longer go without these  items. They are what keep the ‘heat’ away and keep my sleep restful.

So, why are they great?

First, the supplement contains herbal ingredients such as Black Cohosh and Red Clover. These herbs have been used for centuries to help relieve menopausal symptoms.

Next, the hormone balancing cream called Balancing cream. This fantastic smelling cream contains herbs such as Wild Yam and Chaste Tree, which have been used to relieve menopausal symptoms for centuries. It also contains the essential oils of Roman chamomile, lavender, ylang ylang and geranium, which help to relax you and ease stress.

Finally, to help with sleep and general stress – Stress Health. This supplement contains a compound called Lactium, which inhibits the stress response.

St Johns Wort, which also helps reduce anxiety, and Valerian, a herb that has been used for centuries to treat insomnia.

Together these 3 things have been essential in my daily routine to make this ‘Menopausal’ stage a negligible obstacle. I have included the links to the website where I purchase my supplements, if you wish to know more.

There is so much information, as well as remedies, available to us. It just takes a little research to find out what works for you. As always, I prefer to try the most natural approach first.

Till the next post,

Live Clean n Prosper

Sleep and how it impacts our Health

Last week I wrote about sleep and while doing my research I came across so much information.

So today I thought I would continue with this topic and share some articles from the Heart Institute I found interesting.

New research from Australia’s Sleep Health Foundation reveals that 33 to 45% of Australian adults suffer from inadequate sleep.

What impact does this have on our health and wellbeing? And does inadequate sleep affect our ability to exercise and improve fitness?

The Sleep Health Foundation says sleep is a fundamental biological requirement for human health. A variety of health problems and chronic diseases including coronary heart disease, stroke and diabetes have been linked to specific sleep disorders.

It seems that getting some good quality zzzzzz’s should be high on our evening agenda.

Does sleep affect your ability to workout and improve your fitness?

The short answer is yes. Movement and wellness specialist Priscilla Flynn of In2great Fitness says she can tell when a client hasn’t been sleeping well.

“We train with heart rate monitors which gives us the ability to check in with how well our clients are coping with the stress of the workout,” she says.

”On days with poor sleep, heart rate efficiency will be compromised. Clients will tend to struggle to increase heart rate intensity, or their intensity stays high and they can’t recover.”

If we don’t sleep well we are more prone to weight gain, cravings, mood disorders, overeating, pain, and a general lack of wellness.

Sleep or exercise – what’s more important?

You can’t really have one without the other. It’s important to consider a person’s metabolic reserve – basically how much gas is in the tank.

“Good sleep quality will increase a person’s metabolic reserve, making them more resilient to stress of any kind. Having a good sleep means you can train longer, or more intensely, before you get depleted,” Priscilla says.

“A lack of sleep decreases metabolic reserve which means the person has a reduced capacity to cope with additional stress. This means they have a reduced capacity to train optimally, and therefore a reduced ability to get the results they seek”.

“If you’re really exhausted, it’s better to modify your workout and listen to your body.”

Too little sleep?

Research also suggests that getting too little sleep can be bad for your heart.

It has been established that getting too little sleep can lead to increased risk of diabetes. This new research shows it can also increase the chances of certain types of cardiovascular disease, especially in women and the elderly.

The study found those getting less than four hours of sleep can increase the likelihood of death by some types of heart disease, like heart attacks and angina.

So there you have it from the experts, the perfect reason to get a good night sleep. The Heart Institute also emphasises that the study suggests that too much sleep can also have a negative effect. It is recommended that you do not have more than 10 hours on a regular basis. (Source – The Heart Institute)

As with most things heart related (and health in general), moderation seems to be key.

 

Till the next post,

 

Live Clean n Prosper.

Getting a good nights’ Sleep

Today I’m going to write about sleep. Scott has had issues with getting to sleep. So we have been doing some research into sleep. 

One common factor that kept coming up was the development of Sleep hygiene or Sleep habits. Good sleep habits are often referred to as good sleep hygiene.

There are many things that can be done to improve sleep. While most of these are common sense, life is very busy and we often don’t think about them. According to research, there are many things that can be done to have a better night’s sleep.

Sleep habits to consider –
  • Getting sunlight during the day will help you to sleep better at night
  • Try to keep a consistent bedtime. The body has an internal clock and hormones that control sleepiness and wakefulness.
  • Most adults need 7-9 hours of sleep a day. This stays the same even in old age.
  • Limit Naps. Remember that the average adult sleeps for between seven and nine hours a day. Naps will take up some of this time. But if you are taking short afternoon naps without any problems, then you might want to keep doing this. On the other hand, naps in the evening, or dozing in front of the TV, can make it harder to get to sleep at night.
  • Meals should be timed to avoid going to bed on a full stomach, but not hungry either. The evening meal should be at least 2 hours before bedtime. Alcohol might help you get to sleep, but it will make it harder to stay asleep. It makes sleep problems like snoring and sleep apnoea worse as well.
  • Don’t have things in the bedroom that distract you from sleep, like televisions and computers. The blue light of the computer can reduce evening levels of the sleep-promoting hormone, melatonin.  (www.sleephealthfoundation.org.au)

After talking to some lecturers at college, Scott bought some Lavender & Chamomile tea, which he now has before going to bed. It has been quite effective. I have found some information to explain why it works.

Lavender & Chamomile

Lavender is often used to help people sleep. Brewing a few lavender flowers in hot water to make a tea, has been used to induce sleep and relaxation for thousands of years. This is closely linked to the flower’s impact on the nervous system, and can also help to clear your mind of negative thoughts or clutter. The antioxidant components of lavender can also impact the endocrine system of the body to lower the levels of stress hormones in the body. 

Chamomile is another herb well known for its calming effect. It has many health benefits and uses, including the ability to lower stress levels and aid sleep.

This beverage can help increase the levels of serotonin and melatonin in your body, which can successfully eliminate stress and worry, while also slowing down your mind and eliminating the classic symptoms of anxiety. Therefore it can also be an overall sleep aid, particularly for people who struggle with restless, non-restful or rejuvenating sleep. 

Even those struggling with sleep apnoea and other disorders may benefit from the effects of chamomile tea. (www.organicfacts.net)

Till the next post, Sleep well, 

Live Clean n Prosper