Nutrition Has Huge Effects On Menopause Symptoms

By Carolyn Occhipinti, Staff Writer on Friday, August 12, 2011

Explore some natural ways to beat the symptoms of menopause and regain control of your life.

During menopause, women experience a variety of symptoms which range from slightly annoying to completely disrupting to their everyday life.  These symptoms include hot flashes, night sweats, weight gain, anxiety,depression, nausea, bouts of diarrhea, insomnia and fatigue.  In addition, women are at a higher risk of developing breast cancer, osteoporosis and heart disease during this time.  Diet can have a big influence on the level of intensity of menopausal symptoms, in addition to lowering a woman’s risk of other health conditions.  Knowing which foods to add to your diet and which foods to avoid can help you manage menopause symptoms and decrease your risk of dangerous health conditions.

Foods that Reduce Menopausal Symptoms
During menopause, estrogen and progesterone levels fluctuate, causing a hormone imbalance in the body. This hormone imbalance is the root of all evil when it comes to the irritating and life changing symptoms of menopause.  Keeping these hormones balanced can help reduce the discomforts.  Certain foods contain plant-based estrogen-like properties that can fool the body into thinking it has higher levels of estrogen.  Many of these foods help to protect the body from serious health conditions, in addition to reducing the chance of weight gain.

Soy – Soy-based foods, as well as soy isoflavones supplements, are effective in lowering the number and severity of hot flashes in women.  Approximately 75 percent of menopausal women in the U.S. suffer from hot flashes; as compared to about 8 percent of women who live in countries where people eat a diet rich in soy.  In one study, it was found that adding soy to the diet decreased the number of hot flashes in women by 52 percent.  Another study found that adding soy to the diet decreased a woman’s chance of breast cancer and other hormone-sensitive cancers.  Soy is also beneficial for lowering bad cholesterol and protecting the heart.

Women who substitute soy products for meat or dairy are also more likely to lose weight since soy is naturally low-fat and low in calories.  Enjoy soy in a variety of ways including soy milk, soy cheese, tofu or soybeans.  Soy isoflavones supplements are also a good way to increase the amount of soy in your diet.  Taking one to two 40 milligram tablets a day will help relieve menopausal hot flashes.

Fruits and Vegetables – Not only are fruits and vegetables high in vitamins, minerals and fiber and low in calories, but they, too, can fool the body into believing it has more estrogen than it actually does.  Fruits and vegetables contain phytoestrogens, a plant-based form of estrogen.  Eating enough of these healthy foods may reduce hot flashes, as well as other menopausal symptoms, and also reduce your risk of heart disease and some cancers.  Fruits and vegetables also contain boron, which is a mineral that increases the body’s ability to maintain estrogen.  Boron also reduces the amount of calcium lost each day; so your bones stay strong and healthy.

Eating at least one serving of fruits or vegetables at each meal is the best way to make sure you benefit from the vitamins and minerals within.  Good sources of phytoestrogen and boron include:

    * Strawberries
    * Apples
    * Grapes
    * Oranges
    * Plums
    * Carrots
    * Cucumbers
    * Lettuce
    * Sweet potatoes
    * Asparagus

Flaxseed – Adding ground flaxseeds to your foods may reduce hot flashes and night sweats, while also reducing your risk of cancer and heart disease.  Flaxseed is one of the richest known sources of phytoestrogen lignans, as well as a plant-form of omega-3 fatty acids.  Try mixing up to 1 teaspoon a day into your favorite salads, dressings, soups or smoothies.  Flaxseed oil does not contain phytoestrogen, so skip the oil and stick to flaxseeds themselves.

Foods that Increase Menopausal Symptoms
Certain foods increase menopausal symptoms because they upset the balance of hormones, increase your risk of rapid weight gain or upset your digestive system.  Try to avoid or eliminate the following foods that increase menopausal symptoms.

Sugar -- High-sugar foods cause your blood sugar to spike and increase the amount of insulin released by the pancreas.  The increased insulin rapidly turns calories into fats in the blood. It also stimulates the enzyme that takes fat from the blood and places it into the cells.  In other words, too much sugar stimulates the body to store all its calories as fat.  Weight gain and increased risk of heart disease can result.  Also, too much sugar depletes magnesium in the body. This results in an imbalance of estrogen and progesterone, which leads to many of the menopausal symptoms.  A diet high in sugar also affects your energy levels and often leaves you feeling fatigued.

Simple Carbohydrates and Starches -- Carbohydrates from processed foods, like white bread, cookies and crackers, and high-starch foods, like potatoes, white rice, white pasta and corn, can cause your body to react much the same way as it does to sugar.  They spike sugar levels and cause an overproduction of insulin.  Reduce the amount of simple carbohydrates and starches in your diet and replace them with whole-grain and whole-wheat foods in addition to fresh fruits and vegetables.

Caffeinated Beverages -- Coffee, tea and soda all contain high quantities of caffeine, which not only play havoc with your hormones, but can also dehydrate the body and deplete it of essential nutrients like calcium.

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Don't Let Impotence Get You Down

By Michael Angelo, Senior Editor on Monday, July 18, 2011

Impotence is a major health concern among men today and there's never been more ED medicines or supplements on the market than there is now. Keep reading to learn more.

As many as 30 million American men suffer from impotence^[1]. Since sexual performance influences men's self-image quite strongly, impotence, especially in younger men, may be rather underreported. What exactly is impotence and why is it an epidemic? Do prescription medications cure impotence or merely treat it? Is there even such a thing as an effective cure for impotence?

The exact definition of impotence has changed over the years, but it's generally synonymous nowadays with erectile dysfunction, the term more in use today in the United States. Both impotence and erectile dysfunction refer to the inability to maintain or in some cases even obtain an erection^[1]. Some further classify impotence into primary and secondary forms. Primary impotence refers to men who have never been successful in obtaining an erection, while secondary impotence, the more common form, refers to men who had normal erectile functioning at one point but have lost this over time^[2].

One reason why impotence and erectile dysfunction can be difficult to treat is because there can be both physical and psychological causes to it, sometimes occurring simultaneously. However, while mental and emotional causes can give rise to impotence on their own, this scenario is far less frequent^[3]. By some estimations, up to 80 percent of all impotence cases are the result of physical causes. The most common physical sources of impotence are reduced blood flow to the penis and reduced neurological sensation. Both situations, however, can be caused by an enormous number of ailments, making it difficult at times to pinpoint exactly what's giving rise to the reduced circulation or neurological dysfunction^[4].

Major diseases and illnesses quite frequently give rise to impotence^[5]. Diabetes, for example, especially when untreated, can result in damage to the blood vessels within the penis, making it difficult or impossible to have or keep an erection. Diabetes can also cause neuropathy, reducing sensation to the penis. Since many cases of diabetes have few if any symptoms at first, impotence can often be one of its first indicators. Other diseases such as multiple sclerosis or Parkinson's disease, thanks to their damaging effects on the nervous system, can also give rise to impotence. Hormonal deficiencies can also contribute to impotence; testosterone is key to both sexual desire and in normal sexual functioning, and so at times treating a lack of testosterone will clear up a case of impotence^[6].

Lifestyle choices such as smoking, alcoholism, recreational drug abuse, a high-fat and/or high-cholesterol diet, or lack of exercise can also result in impotence^[7]. Smoking, obesity, and too much cholesterol can all produce a narrowing of the arteries, reducing circulation and therefore the chances of having an erection. Recreational drug abuse can result in not only lowered circulation but also neuropathies that prevent the signals that trigger erections from getting where they need to be. Exercise has been proven to be an easy, healthy, drug-free way to improve circulation and thus reduce the frequency of impotence.

Furthermore, a plethora of OTC and prescription medicines have been known to cause ED, including: diuretics, antidepressants, tranquilizers, antiarrythmics, amphetamines, barbiturates and anti-seizure medications^[8].

Prescription medications can temporarily treat certain cases of impotence. These drugs work by inhibiting a particular phosphodiesterase enzyme, PDE5, which is highly prevalent inside the penis. Phosphodiesterase enzymes degrade a chemical messenger, cyclic guanosine monophosphate, or cGMP, which relaxes smooth muscle and allows for more blood flow. Blocking these enzymes results in increased blood flow to the penis, allowing for easier erections. Another medication beginning to see more use in treating impotence is alprostadil, a vasodilating drug. Vasodilators open blood vessels and allow more blood to reach affected regions^[9].

While some medications can successfully treat impotence, it's important to remember that impotence itself may be a warning of more serious underlying conditions. It can be the initial stages of a disease, or it can mean we need to choose a healthier lifestyle. It's important to talk with your doctor if you suffer from impotence. Together you can determine what's causing it and work to treat the impotence symptoms as well as any underlying causes for it.
 

Sources

1. ^[1] - Erectile dysfunction, MedicineNet.com
2. ^[2] - Treating Impotence Without Drugs, AskMen.com
3. ^[3] - Erectile Dysfunction; Psychological Causes, WebMD
4. ^[4] - Erectile Dysfunction; Physical Causes, WebMD
5. ^[5] - Erectile Dysfunction, National Kidney & Urologic Diseases Information Clearinghouse, NIDDK
6. ^[6] - Relationship Between Testosterone and Erectile Dysfunction, National Center for Biotechnology Information, NIH.gov
7. ^[7] - Erectile Dysnfunction (ED), FamilyDoctor.org
8. ^[8] - Medications That May Cause Erectile Dysfunction, ClevelandClinic.org
9. ^[9] - What Does Viagra Do, Exactly?, Discover Health, HowStuffWorks.com

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Beat Stress the Natural Way with Herbal Remedies

By Marcelina Hardy, Staff Writer on Monday, July 18, 2011

Stress is such a common issue with modern lifestyles that most people don't realize how dangerous it can be and how easy it can be to manage. This article discusses the best herbs and activities for reducing and managing your stress.

Does bothersome stress make you feel on edge and ill? It’s time to stop ignoring it. Neglecting your stress could lead to death. People with high levels of stress hormones could be five times more likely to die from diseases than those with low stress levels, according VU University Medical Center in The Netherlands^[1].

Not only does it have serious physical effects, it also lowers productivity, decreases life satisfaction and causes relationship problems.

Stress isn’t always bad though. Having some level of stress provides motivation to be productive and do well on activities. It’s high levels of stress that cause problems.

Are Your Stress Levels Too High?
You don’t need a special test to determine your stress levels are hazardous to your health. You most likely have been having the telltale signs for a while.

You will notice detrimental stress effects in four areas of your being: emotional, behavioral, cognitive and physical.

Emotional Stress Signs:

• Moodiness
• Irritability
• Feelings of loneliness and isolation
• Depression
• Feelings of being overwhelmed

Behavioral Stress Signs:

• Change in appetite
• Change in sleep patterns
• Isolative
• Procrastination
• Alcohol or drug use
• Nervous habits

Cognitive Stress Signs: 

• Worry
• Memory problems
• Lack of concentration
• Poor judgment
• Pessimism
• Anxiety

Physical Stress Signs:

• Aches and pains
• Gastrointestinal problems
• Nausea
• Dizziness
• Chest pain
• Frequent colds
• Decreased or lack of sex drive

Managing Stress
Stress management techniques can greatly improve your life. Deep breathing, meditation, exercising, eating right and prioritizing without overwhelming yourself can start the fight against stress.

When you can’t avoid stressors your body needs help with its stress response. When you’re presented with a threat, your body prepares to fight or flee the situation. Your heart beats faster increasing your blood pressure, your muscles tense, you may sweat, along with other get ready to act symptoms.

These bodily processes over time become chronic and are what causes problems. To combat your body’s response to stress, you can take medication, but some of the side effects of these prescription drugs can be as irritating or as damaging as the effects of stress.

Herbal Remedies for Stress
Many herbal remedies exist that will help your body remain calm in stressful situations that have been in use for years^[2].

Julie Brannon, an herbalist and owner of Bailey’s Naturals, an Herbal Apothecary in Safety Harbor, Florida, identified two classes of herbs that help with the regulation of bodily responses to stress: nervines and adaptogens.

Nervines
“[Nervines are] a class of herbs that act on the central nervous system by reducing anxiety and tension symptoms. The standouts are scullcap, passion flower, and lemon balm. They are perfectly safe for daytime use in appropriate doses.

Valerian root is often put in this class, but it is technically a sedative, and should only be used prior to bed, unless it is combined with other herbs to dilute its action for daytime use. Valerian also contraindicates for people on prescription antidepressants and MAO inhibitors,” she said.

Adaptogens
“This is a classification of herbs that have a regulating effect on the body, assisting in a balanced response to stress and lessening the negative effects. They are particularly beneficial for adrenal function, which can be dramatically depleted by long-term chronic stress. These herbs include ginseng (preferably American ginseng), astragalus,schizandra berry and ashwaganda, to name a few,” she added.

Deciding on a Type of Anti-Stress Herbal Remedy
If your stress is short-term, you would most likely benefit from nervines because they're effective in giving you quick calming effects, Brannon recommends.

She also suggests that if you’re enduring chronic stress, the adaptogens will help correct overburdened and depleted adrenals, which will help you feel less fatigued, improve memory, mood and reduce frequency of headaches associated with stress. Adaptogens need to be taken daily with results experienced within a week or two.

Use Herbal Remedies with Caution
Herbs in general are a safe alternative to prescription drugs, Brannon said, but just because something is labeled "herbal," doesn't necessarily mean it's safe.

Become educated about the condition you're trying to treat, and research which herbs might be useful. Exercise particular caution if you're taking any prescription or over-the-counter meds, and work with a qualified natural practitioner, Brannon finished.

Sources

1. ^[1] - Stress increases 'risk of death five-fold,' The Telegraph
2. ^[2] - Stress Herbs, herbs.org

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5 Reasons to Switch to Castile Soap

By Rachel Zachar, Contributing Writer on Tuesday, June 09, 2015

Castile soap utilizes natural ingredients like oils to cleanse without stripping. Learn more about these versatile cleansers here.

When it comes to hygiene and home care, the products you may think you need to get the job done can really add up. But what if you could replace many of those items with just one that also happens to be safe and natural? If you haven't tried castile soap before, we're here to introduce you to your new favorite personal and home care product.

We have five reasons you'll love it:

Reason No. 1: Natural Ingredients
Traditionally, castile soap was made with olive oil. While olive oil is still used, the list of vegetable oils used as a base for the soap has expanded to include coconut oil, palm oil,  jojoba oil and hemp oil. This oil is combined with lye (sodium hydroxide) to react and create soap. Lastly, essential oils from plants are added for their cleansing properties as well as scent. Essential oils kill bacteria and germs and, when used topically, can have a host of other benefits, which we'll explain in a bit. Whenever possible, organic ingredients are used, making this product sustainable, as well. 

Reason No. 2: Gentle and Safe
Because no harsh chemicals are added, castile soap isn't drying or stripping. That means it can be used on people, pets and the places they call home. This soap can be used for so many different things . . . which we'll get to now.

Reason No. 3: Versatility
The production and use of castile soap goes back centuries to a region of Spain known as castile. The soap's versatility is why so many generations have turned to this natural product. Castile soap can be used in several ways, including as a body wash, shampoo, laundry detergent, dish soap, vegetable wash and floor cleaner.

Reason No. 4: Economical
Made with simple yet versatile ingredients, castile soap can replace many of the items you already have in your home, saving you some major bucks down the line. Available in bar form as well as liquid, you can find the formulation that allows you to get the most uses out of it and gradually eliminate the other products from your home over time.

Reason No. 5: Nourishing
Vegetable oils and essential oils from herbs and other plants can have amazing effects on the hair and skin. Tea tree oil has anti-inflammatory benefits for acne sufferers while peppermint oil can help calm an upset stomach when inhaled. Fatty oils like olive and coconut remove dirt while adding moisture for smoother, more hydrated skin and strong, shiny hair. Castile soap makes a great option for anyone who is working out and taking multiple showers a day. When it comes to your home surfaces, castile soap won't strip finishes or leave stains and residue behind.

If you don't have some castile soap in your house yet, be sure to shop our entire selection right here at eVitamins and save!

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4 Benefits of Chamomile

By Rachel Zachar, Contributing Writer on Monday, June 08, 2015

Chamomile has many other uses besides just in tea. Keep reading to find out more.

If you're a tea drinker, chances are you're familiar with chamomile tea. However, there are other forms of chamomile that you can utilize to provide benefits for your health. The German chamomile plant Matricaria recutita is the more popular form of this herb, and it can be used for some of the following purposes:

1. Skin Soother

Chamomile tea can be applied to the skin to help soothe and relax irritations. By dabbing cool chamomile tea onto your skin, it may be able to help reduce under-eye puffiness, minor skin irritations and even rashes. The University of Maryland Medical Center states that chamomile may be able to help improve symptoms of eczema, according to a couple studies.

2. Anti-inflammatory Support

A study in the journal Life Science shows that chamomile may be able to help reduce inflammation in ways that are similar to how NSAID pain relievers work. Topical application of chamomile products may be able to promote anti-inflammatory effects on the skin, and the tea form of chamomile may be able to fight inflammation from the inside.

3. Digestive Aid

With its natural calming properties, chamomile may be able to support healthy digestion. German chamomile may be able to help reduce stomach cramps by calming muscle contractions and also possibly improve symptoms of indigestion and irritable bowel syndrome. However, more studies are needed to come to a definitive conclusion regarding its effectiveness.

4. Anxiety Reduction & Mood Booster

As tea is known to promote a natural sense of calmness, chamomile tea in particular may be able to provide benefits for enhancing your sense of overall wellbeing. One study in the journal Alternative Therapies in Health and Medicine found that chamomile tea had a positive effect on improving symptoms of depression. Likewise, chamomile may also be able to reduce anxiety, according to similar studies. 

Keep your health in great shape by picking up some of our chamomile-related products at eVitamins.

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10 Ways to Use Bee Pollen

By Petra Trudell, Managing Editor on Friday, June 05, 2015

Bee pollen is a fantastic natural energy booster, but you may not be sure how to use it. Keep reading to learn some new ways to add this unique supplement to your daily routine.

We bet you never knew you could eat bee pollen. If so, get ready to meet your new favorite energy booster!

Bee Pollen Basics
If you've been searching for a non-stimulant way to increase your energy, either for training, work or other tasks, bee pollen may be your answer. The energy-boosting effect of bee pollen comes from the fact it's a complete food -- that means bee pollen is almost half protein and also provides vitamins, minerals and fatty acids. The protein, carbohydrates and nutrients in bee pollen help the body naturally up its energy production, so you can feel more alert and with greater stamina without the side effects of a stimulant (racing heart, shakiness, etc.). But where does it come from?

Bee pollen is a fine powder found in flowers. Bees collect it because it sticks to their bodies. Bee pollen can be sold in capsule form, but the most popular way to try it is in the form of granules, which can be eaten on their own or added foods or beverages.

How to Enjoy Bee Pollen
Be pollen tastes slightly sweet and the granules can add a crunchy texture to foods if left whole. No worries though, you can also blend them up easily with other ingredients. So, what can you mix with it? If you're interested in adding bee pollen to your daily routine, here are 10 of our favorite ways to enjoy it:

1. Stir some bee pollen granules into your yogurt along with a bit of raw honey for additional antioxidant and anti-inflammatory benefits.

2. Blend bee pollen into a protein shake before your workout -- we like it with vanilla protein powder and a ripe banana.

3. Add bee pollen to hot or cold cereal along with fresh berries for vitamins and flax seeds for omega-3 essential fatty acids.

4. Make a smoothie with beets, apples, ginger, orange and bee pollen. This ruby drink can support joint health and reduce inflammation -- great for protecting the body if you train regularly.

5. Top a piece of whole grain or Ezekiel sprouted toast with almond butter and bee pollen as an energizing pre-workout snack that provides fiber, fat, protein and carbohydrates. A winning combo.

6. Add bee pollen as a crunchy topping to your acai bowl for breakfast. We like it with some slivered almonds and blueberries.

7. Combine sweet and savory by dipping apple slices in hummus and then topping with bee pollen granules. You'll be getting tons of protein and fiber in this simple snack.

8. Sprinkle bee pollen on top of a salad of baby spinach, walnuts and fresh pears. Drizzle with extra virgin olive oiland balsamic vinegar for a fast lunch full of vitamins.

9. Make your own granola bars with steel cut oats, nuts, dried fruit and bee pollen granules for a nutritious, portable snack.

10. Cut up chilled melon like honeydew and cantaloupe and dip in bee pollen. Melons are incredibly hydrating due to their high water content.

Allergy Info
Because of how it's harvested, bee pollen may contain bee saliva, which is why individuals with a bee allergy or pollen allergy should avoid it. There have been cases of bee pollen being used as a natural allergy remedy, meant to build up tolerance, but you shouldn't try it without the direction and supervision of your primary or naturopathic physician. Women who are pregnant or breastfeeding should also avoid bee pollen, due to the possibility of allergies in their children.

Like all natural products, make sure to follow instructions and pay attention to how bee pollen affects you. If you notice adverse symptoms, you may be allergic and should consult your physician if you have a diagnosed medical condition.

Shop for bee pollen supplements and more at eVitamins for a healthy, energized life. Stay well!

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Does An Athlete Need a Different Multivitamin?

By Petra Trudell, Managing Editor on Thursday, June 04, 2015

When you are a serious athlete, your body has different needs. But does that mean you need more or less vitamins and minerals? Keep reading to learn more.

When you're a serious athlete, nutrition is a fundamental part of your training. You know without the proper nutrients, your body can't function at its optimal level. And that doesn't just mean what goes into your body before and after a training session. Multivitamins formulated for athletes are one such product developed to help athletes' bodies stay strong, reduce injury and support natural energy production so you can go the distance.

But do you need one?

The Physical Toll of Training
Strenuous training, whether it's weight lifting or running long distances drain the body's resources, so to speak. These activities call on the systems of the entire body to pitch in for top performance and the effects are widespread. While not all of these actions are bad (who could argue against No. 1?), but if the body isn't properly fueled, there can be negative side effects. Here are eight ways intense training effects your body:

1. Speeds up the metabolism, causing the body to burn stored fat.
2. The muscles can develop tiny tears as they're stretched and engaged.
3. Oxygen is lost as lung capacity is tested and pushed to the limit.
4. Wear and tear on the joints, which can lead to inflammation and arthritis later on.
5. The heart rate is increased, which can be taxing over time.
6. The body sweats to cool itself, releasing moisture which can lead to dehydration.
7. Blood circulation increases.
8. Your digestive system can be stressed.

The Most Important Nutrients for Athletes
So, how do you make sure the body is getting enough support to counteract these effects? These are the nutrients we recommend athletes get on a daily basis:

1. Vitamins -- Vitamins A, C and D are important antioxidants that support tissue health to promote healing after injury and also keep the immune system strong, which can be weakened by stress. The other vitamins you should make sure to get enough of are B vitamins, which support natural energy production as well as cognitive health.
2. Minerals -- Calcium and magnesium enable the muscles to contract and relax properly. They also keep the bones strong to reduce your risk for injury and calm the central nervous system. Iron is another mineral you need, which keeps oxygen-rich blood flowing to all your muscles and organs while you train. Lastly, zinc will also support the immune system and energy levels.
3. Electrolytes -- Potassium helps the body regulate moisture, keeping you hydrated. When you sweat, you lose this electrolyte, so it's important to replenish it.

Do You Need a New Supplement?
When looking for a multivitamin, anyone at any fitness level should make sure all the basics are covered. Look at the vitamins and minerals to make sure you have as close as possible to the recommended daily amount, especially of the nutrients listed above. If you're eating a balanced diet, you won't need more than that. 

If you're an athlete, you can shop for a supplement that offers all these things plus some extras that help the body combat the physical stress of training. Here are a few we suggest:

1. Probiotics for digestive and immune support.
2. Adaptogenic herbs like holy basil, ginger and turmeric to combat inflammation and improve the body's stress response.
3. BCAAs, or branched chain amino acids to help the body build strong, lean muscle.
4. A natural energy booster like green tea, which also provides antioxidants.

Consult your physician about your training schedule and diet. They can determine through a physical examination if you need more or less of a particular vitamin or mineral to keep the body healthy enough to train.

Shop for all your sports nutrition needs at eVitamins and check back for the latest health information.

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