#1 nat­u­ral cure for women over 40

Feel­ing tired? Ir­ri­ta­ble? Blah? Th­ese all-nat­u­ral expert strate­gies will help you out­smart the most com­mon hor­monal both­ers in your 40s, 50s, 60s and beyond!

Woman's World - - Start your week with a smile! -

1 Per­i­menopausal?

Side­step hot flashes

Fluc­tu­at­ing lev­els of fe­male hor­mones trig­ger the re­lease of stress chem­i­cals that amp up anx­i­ety. “And stud­ies show anx­i­ety is like lighter fluid on your hor­mones, in­ten­si­fy­ing hot flashes,” says gy­ne­col­o­gist Sara Got­tfried, M.D. Her Rx? Paced breath­ing. “It slows your heart rate, low­er­ing stress hor­mones and re­duc­ing the num­ber of hot flashes by 44%,” she re­veals. To do: Twice a day for 10 min­utes, breathe deeply through your nose, in­hal­ing for five sec­onds, hold­ing for 10, then ex­hal­ing for five. Says Dr. Got­tfried: “I do it while driv­ing be­cause I’m a work­ing mom who mul­ti­tasks!” End crank­i­ness Out-of-bal­ance hor­mones can tank your mood and drain your en­ergy. The good news: “Con­sum­ing flaxseeds—which con­tain lig­nans or ‘good es­tro­gens’— helps re­store hor­monal bal­ance, mit­i­gat­ing symp­toms of per­i­menopause in­clud­ing fa­tigue, headaches and mood swings,” says nutri­tion coach Mag­dalena Wsze­laki. “Flaxseeds also help re­move dis­ease-caus­ing hor­mones from your body, re­duc­ing the risk of fi­broids and even breast can­cer.” Just add 2 Tbs. of ground flaxseeds a day to soups and sal­ads, or fol­low Wsze­laki’s lead and sprin­kle flaxseeds on sliced av­o­cado for a tasty snack.

2Menopausal?

Melt a menopot

Dwin­dling es­tro­gen shifts fat stor­age from your hips and but­tocks to your belly, says women’s health expert Stephanie S. Faubion, M.D. For­tu­nately, strength train­ing boosts me­tab­o­lism and builds mus­cle to ward off meno­fat—plus it in­creases testos­terone to boost en­ergy. Dr. Faubion’s sneak-a-work­out-in sug­ges­tion: Curl light dumb­bells (or soup cans!) while watch­ing TV. Stop mem­ory blips The nat­u­ral rem­edy Dr. Got­tfried swears by for brain drain? Maca. “The herb in­creases the sex hor­mone estra­diol in menopausal women,” she ex­plains. “This helps to al­le­vi­ate mem­ory prob­lems, as well as in­som­nia, hot flashes and vagi­nal dry­ness. Maca has also been linked with im­proved bone den­sity, which is so im­por­tant in menopause,” she adds. “I add one to two tea­spoons of maca pow­der to my daily smoothie in the morn­ing. Just try not to go over that amount per day, as too much maca can cause breast ten­der­ness.”

3 Post­menopausal? Nix sleep­less nights

Due to a dip in sleep-reg­u­lat­ing hor­mones, 61% of post­menopausal women strug­gle with in­som­nia. What’s more, says Dr. Faubion, “Lack of es­tro­gen can af­fect your air­way, of­ten lead­ing to sleep ap­nea.” Your dreamy Rx: dark choco­late– cov­ered nuts. They’re rich in mag­ne­sium, which is cru­cial to deep sleep. And the min­eral also re­laxes mus­cles in the neck, help­ing to pre­vent ap­nea. Aim for a bed­time snack of about 21 nuts. Boost your mood The risk of de­pres­sion rises af­ter menopause, largely due to the lack of mood-reg­u­lat­ing sex hor­mones. To lift your spir­its: “Ac­ti­vate the pos­i­tive by list­ing three daily ‘wins’— any­thing from sip­ping a great cup of cof­fee to en­joy­ing a walk out­side,” en­cour­ages Dr. Got­tfried. “Jot­ting them down has been shown to lower cor­ti­sol by 23% and raise DHEA, the pre­cur­sor to testos­terone, which boosts mood in post­menopausal women.” — Kristina Mas­tro­cola

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