28 Best Benefits Of ChickPeas For Skin, Hair And Health

Pizzas and burgers rule every child’s menu for long. The recent popularity of ‘Hummus’, the yummy Middle-Eastern dip and spread – made from chickpeas – has brought the spotlight back on the goodness of chickpeas.

Back in school, our teacher kept stressing on how chickpeas were one of the most nutritious members of the legumes family. It didn’t take long for me to realise the importance of chickpeas in our daily diet.

Chickpeas originated in the Middle East nearly 7,000 years ago. They are often used in vegetables, salads, sauces, bread, hummus, tahini and garlic spreads. This fiber-rich legume is also known as Garbanzo beans orKabuli Chana. One can never stress enough on how good these chickpeas are. So we thought of listing out top 28 benefits of this wonder food.

Benefits of Chickpeas on Skin, Hair and Health

Chickpeas for Skin:

1. Wrinkles:

Manganese in chickpeas causes skin cells to produce energy and fights wrinkle-causing free radicals. Molybdenum detoxifies skin by removing sulphites. Other nutrients like folate and Vitamin B work as fuel for the skin cells. They repair damage from the sun and harmful toxins.

2. Face Pack:

Mix chickpea flour with turmeric to cleanse and exfoliate your face. This will improve your skin texture, remove dead cells, moisturise and improve your complexion too.

3. Face Cleanser:

To use chickpeas flour as a natural cleanser:

• Mix chickpea flour with turmeric powder and milk or yogurt.
• Make a fine paste apply it evenly on the face.
• Wash off thoroughly after 10-15 minutes with warm water.

4. Reduce Age Spots:

To use chick peas for reducing age spots:

• Mash boiled chickpeas.
• Add some water to make a fine paste.
• Apply and spread it evenly on your face or hands.

This will help reduce age spots on your face and body.

5. Ringworm Infection:

Include chickpeas flour chapattis in your daily diet for at least a month. This will help you get rid of ringworm infections.

6. Treatment of Leucoderma:

Chickpea’s role in treating Leucoderma is appreciable. To use:

• Soak a cup of chickpea with eight grams of triphala churan and water.
• Keep it aside for 24 hours.
• Consume when you see it sprouting.

Repeat this regularly for a few months to reduce white spots due to Leucoderma.

Chickpeas for Hair:

7. Facial Hair:

Chickpeas are also helpful in removing facial hair. Here is how:

• Mix turmeric and chickpea flour to make a fine paste
• Apply evenly on your face
• Alternately, you can also use this as a facial scrub
• Wash after 10-15 minutes

Do this regularly for a month for best results

8. Hair Strengthening:

Garbanzo beans are great strengthening your hair. The good amounts of protein and manganese help prevent greying hair.

9. Dandruff:

Chickpeas work wonders in curing dandruff. To use:

• Mix six tablespoons of chickpea flour with water.
• Massage this paste on your hair for a few minutes before the final rinse.

This will help in keeping the flaky dandruff at bay and reduce infection too.

Chickpeas for Health:

10. Controls Hunger:

Chickpeas are rich in fiber and are filled with high quality protein. These two nutrients keep you full for longer and hence control hunger. These essential nutrients found in chickpeas make it ideal for weight loss and weight management.

11. Cholesterol Reduction:

Including 3/4th cup of chickpeas in your daily diet can immensely help lower LDL (bad) cholesterol levels. Chickpeas contain dyslipidemia that prevents the concentration of cholesterol in blood. This in turn lowers the risk of heart disease and strokes.

12. Cooking:

Chickpeas can be cooked and used in salads, curries, soups and stews. Roasted chickpeas, with few savoury spices, make for an ideal evening snack. It finds it way in Gluten-free diet too. And can be used in variety of dishes like pakoras, pappadams or pancakes and as a substitute for eggs in baking.

13. Low Sulphites:

Chickpeas come with high amounts of mineral and molybdenum. These are essential for detoxifying sulphite compounds from food products, dried fruits and even wine. Sulphite compounds often cause dizziness, rapid heart rate, headache, and other unpleasant symptoms. Molybdenum also cleanses our liver.

14. Soluble Fiber:

Chickpeas come with decent amount of soluble fiber. This helps lower heart disease risk and stabilizes blood sugar levels too. The soluble fiber acts as a sponge and cleans up bile with bad cholesterol. It also gives one the feeling of a fuller stomach.

15. Good Sleep:

As one of the richest sources of amino acids, tryptophan and serotonin, chickpeas play a vital role in regulating mood and sleep. Consuming tryptophan at night makes one calm and feel peaceful.

16. Immune System:

Chickpeas are loaded with good iron. Iron helps transporting oxygen through the body and is imperative for maintaining a strong immune system and good metabolism.

17. Heart Disease:

Regular consumption of garbanzo beans cleanses bad cholesterol, lowers cholesterol levels and triglycerides. These beans are your heart’s friend. The unique combination of antioxidants in chickpeas supports blood vessels’ walls and blood. The Alpha-linolenic acid (ALA) and omega-3 fatty acids together reduce the risk of coronary heart disease and cardiovascular risks.

18. Women’s Health:

Chickpeas benefits are great for women health too. The phytochemicals or saponins in chickpeas, act extremely helpful in the prevention of breast cancer and osteoporosis. It is also great for lowering incidences of hot flushes post menopause.

19. Iron for Energy:

Full of iron, chickpeas help boost energy. Iron is essential for pregnant or lactating mothers too. Children and adolescents need iron in good amounts for performing routine tasks.

20. Manganese:

With the help of minerals and manganese, chickpeas facilitate the functioning of enzymes, energy production and antioxidant defense.

21. Calcium:

The good amount of calcium found in chickpeas is equivalent to that of milk and yogurt, hence good for bones health.

22. Folic acid:

Chickpeas have good quantity of folates or folic acid – regarded as the most essential nutrient for an expecting mother. It is also useful in the treatment of spinal injury and the development of foetal brain.

23. Controls Diabetes:

Chickpeas are low on the glycemic index – good for prevention and regulation of blood sugar levels. Fiber and protein help maintain the flow of food in to the digestive tract. It also prevents breaking of food too quickly or slowly. This healthy rate releases sugar from the food and stabilizes its digestive impact on our blood sugar. Chickpeas are highly recommended for diabetics and insulin resistants.

24. Phosphorous:

Chickpeas have good quantity of phosphorous and iron. Together these help increase the blood cell count. It also improves haemoglobin and cleanses excess salts from the kidney.

25. Cancer:

Chickpeas lower the risk of cancer too. The soluble fiber reaches colon and breaks bacteria into fatty acids. This gets absorbed by the colon cells and is converted into energy. Hence, allowing colon cells to stay healthy and lowering the risk of cancer.

26. Kidney Stones:

Chickpeas are excellent for preventing kidney stones. Here is how:

• Soak ½ cup chickpeas in water.
• Keep it soaked overnight.
• Consume it with honey the next morning to prevent kidney stones

27. Jaundice:

Chickpeas are great for curing jaundice too. Consuming a cup of chickpeas soaked in water with jaggery can help cure jaundice and frequent vomiting associated with it.

28. Heart Attacks:

Chickpeas are good sources of folates that reduce the level of amino acid and homocysteine. High level of such amino acid causes risk that may lead to heart attacks and stroke.

Quick ways to add it to your diet: Hummus

Now that we’ve laid enough stress on how important chickpeas are, here’s the hummus recipe. A recipe that has got most parts of the world hooked onto it. It easy, it is quick. Thus, enjoy the benefits of eating chickpeas in this form!

Ingredients

• 600g canned chickpeas, drained and rinsed
• 60ml water
• 3 garlic cloves, crushed
• 100 ml olive oil
• 2 tablespoon tahini paste
• 1 teaspoon of ground cumin
• Juice from 1 lemon
• Toasted bread to serve

Procedure:

• Place all the ingredients – chickpeas, olive oil, garlic cloves, tahini paste, ground cumin and lemon juice – together in a food processor.
• Process until it properly combines.
• Add water and process it again till you get the desired texture and consistency.

Place the dip in a bowl and serve with fresh toasted bread, preferably Turkish bread.

Hope you enjoyed reading this post as much as I did in writing. Do tell us how you use chickpeas to your benefit. Share your experiences and leave your comments below.

http://www.stylecraze.com/articles/benefits-of-chick-peas-for-skin-hair-and-health/

HIGH-SALT DIETS RAISE FRACTURE RISKS IN POSTMENOPAUSAL WOMEN

SAN FRANCISCO—A diet high in salt raises a woman's risk of breaking bones after menopause, despite her bone density, according to new research presented at The Endocrine Society's 95th Annual Meeting on June 15, 2013.

The Japanese study found older women who consumed large amounts of sodium had more than four times the risk of non-vertebral fracture (a fracture occurring anywhere except the spine).

“Excessive sodium intake appears to be a risk factor for bone fragility," said the study’s lead author, Kiyoko Nawata, Ph.D. "It is therefore important to consider excessive sodium intake in dietary therapy for osteoporosis."

Other studies have found a non-vertebral fracture, especially of the hip, can cause disability and even death. Research also links excess sodium intake and increased bone breakdown, as well as decreased bone mineral density.

The food industry has made significant strides to reduce sodium content in pre-packaged or restaurant foods in an effort to help Americans eat healthier. In fact, in February 2013, New York City Mayor Michael Bloomberg announced 21 companies met one or more of their voluntary commitments to reduce sodium content in pre-packaged or restaurant foods. Researchers have estimated that reducing daily sodium intake by 1,200 milligrams can prevent up to 92,000 deaths and save up to $24 billion in health care costs each year. Nearly 80% of salt in the U.S. diet comes from packaged or restaurant foods, not table salt or home cooking, making it challenging for any individual to monitor sodium intake, and choose to decrease sodium intake. Approximately, 90% of Americans consume too much sodium, much of which comes from foods that do not always taste salty, such as bread, cold-cuts, cookies or tomato sauce.

Nawata and her colleagues studied 213 postmenopausal women with an average age of 63, who had underdone osteoporosis screening. The screening included bone density scanning, a food questionnaire and blood work. In addition, a physician examined any existing non-vertebral fractures. The women also had motor function tests of their balance, to determine their fall risk, and a test of handgrip strength (low grip strength is a risk factor for osteoporosis-related fractures).

The women's average daily sodium intake was 5,211 milligrams (mg), the authors reported. However, one group consumed an average of 7,561 mg per day, putting them at 4.1 times the risk of a non-vertebral fracture.

The groups with lower sodium intakes did not have an increased risk of fractures, according to researchers.

The Japanese consume more sodium on average than Americans—3,972 mg versus about 3,400 mg/d. Americans, however, consume far more sodium than the daily recommended intake of 2,300 mg, which equals less than 1 teaspoon of table salt.

http://www.foodproductdesign.com/news/2013/06/high-salt-diets-raise-fracture-risks-in-postmenop.aspx

Focus on… Diet, nutrition and the menopause

The menopause

The menopause is caused by a fall in the amount of the hormone oestrogen produced by the ovaries. Menopause is a time of transition, the end of the fertile years and an individual experience for every woman. The decline or absence of oestrogen can mean changes to energy levels, memory, bone health, hormones, urinary and heart health.

Good nutrition and small lifestyle changes can help to maintain a healthy menopause. Exercising and eating right can make a real difference to how you feel – and can help to maintain health during and after the menopause.

HRT is commonly used to combat menopausal problems but can be unsuitable for some women for medical or personal reasons, and is generally not recommended for long-term use.

Research is beginning to focus on the effects of optimal nutrition on the health and wellbeing of women around the time of the menopause. It is increasingly being found that good nutrition and optimising the intake of specific nutrients, together with small lifestyle changes can offer significant help in maintaining a healthy menopause and make a real difference to how women feel.

The best diet possible is recommended to meet the demands made on the body by the menopause. Some women may also find it useful to safeguard their diet, through supplementation of essential nutrients at a sensible level. Women from the eastern and western worlds often have very different experiences of the menopause and it is thought that differences in dietary characteristics may account for this.

As there are many different supplements on the market, it is important to choose an appropriate, balanced level supplement that can be taken safely with or without HRT, such as Vitabiotics Menopace®.

Establish healthy eating habits:

Around the time of the menopause your oestrogen hormone is diminishing. To help your body adapt, you should ensure that you are getting enough of the right foods to provide specific nutrients to keep you healthy during the menopause and beyond.

A healthy, nutritious diet will help support a healthy menopause and general health during this time.

More about nutrients and the menopause

Hormone Balance

Phytoestrogens such as soy Isoflavones found in soya beans, tofu, soya milk, soya flour and other soya based products are associated with a wide range of positive health benefits. Soy's two prominent isoflavones are genistein and daidzein. Once in the digestive tract, isoflavones are converted to the phytoestrogen composition by bacteria. While weaker than the body's oestrogen, these 'phytoestrogens' may help to maintain health at menopause.

Soy's beneficial effects through diet were originally highlighted by studies showing substantial differences between high intake (asian) versus low intake (western) of dietary soy. Studies show that soy proteins may help support healthy High density Lipoprotein (HDL) cholesterol, having a positive influence on heart health. New research demonstrates that soy isoflavones also act as antioxidants – helping to inhibit the production of free radicals, which are associated with ageing.

Gamma Linolenic Acid (G.L.A) is an essential fatty acid found primarily in vegetable oils in the diet such as evening primrose oil, blackcurrant seed oil, borage oil and hemp seed oil. G.L.A is the precursor for the production of the protective and calming prostaglandin PGE1 which helps regulate hormonal balance and support menopausal health. GLA Synthesis – two minerals, zinc and magnesium, and three vitamins, namely vitamin C, vitamin B6 and niacin for prostaglandin systhesis, and are essential for the natural synthesis of G.L.A. from Linolenic Acid and its conversion to prostaglandins.

Diet and bone health

As oestrogen levels diminish in the female body during the menopause, bone density may lessen and can contribute to osteoporosis (brittle bones). Increasing calcium intake ( in milk, yoghurt, cheese, sardines or small fish with bones, vegetable such as; broccoli, as well as nuts and seeds) may help support a healthy bone density. To ensure that the calcium is fully absorbed and deposited in the bones, it should be combined with foods rich in phosphorus such as (peanuts, meat, cheese, onions, garlic) and combined with vitamin D (in oily fish, lentils, eggs and brown rice).

Enzymes are biomolecules that catalyse, in other words, increase the rates of chemical reactions in the body. They are important because they help with many essential chemical processes within the body. Over 300 enzymes require the presence of magnesium for their catalytic action, including all enzymes utilizing or synthesizing ATP (energy in cells). Adult human bodies contain about 24 grams of magnesium, with 60% in the skeleton. Magnesium appears to facilitate calcium absorption and is found in fish like halibut, nuts, cereals, grains, seeds and vegetables (especially green leafy ones).

Avoid drinking tea and fizzy, carbonated drinks with meals and steer clear of high protein slimming diets which can all interfere with calcium absorption.

Vitamin D helps calcium absorption which is vital for strong bones and also helps maintain a positive calcium balance in women through all stages of menopause. Several other nutrients, including vitamin C, zinc manganese and omega-3 are related to bone health in women.

Maintaining a strong Immune System during the menopause

There is much more to a healthy immune system than just Vitamin C. Zinc, iron, copper and vitamins C, E and B-complex can all help to maintain a healthy immune system. Selenium and vitamins A, C and E act through their antioxidant action, while zinc, magnesium and copper act as co-factors in antioxidant enzymes.

Immune system nutrients found in certain foods

Zinc: shellfish, liver, oxtail and corned beef, chickpeas, pumpkin seeds, nuts, wholegrains and cheese.

Iron: heme-Iron from; meat and fish sources – beef, pork, lamb, eggs and seafood, (pick red meats that are lean). Non-heme iron from: green leafy vegetables, spinach, asparagus, broccoli, collard greens, mustard greens, kale, parsley, cabbage, dried beans and certain fortified foods – cereals, oatmeal. Dried fruits – apricots, raisins, dates – prunes, figs.

Copper: liver, sesame seeds, raw cashews, soybeans, barley, raw sunflower seeds.

Selenium: brazil nuts, wheat germ, kidney and liver, oily fish including tuna, sunflower seeds, lentils, cashew nuts).

Antioxidants

Oxidative stress is caused by an imbalance between the production of reactive oxygen and a biological system's ability to detoxify or easily repair the resulting damage, i.e. in tissues. Free radicals can be created and cause damage to the cell, including proteins, lipids, and DNA.

Free Radicals are an important factor in the ageing process and are constantly formed in most cells and tissues. They are typically scavenged by antioxidants such as vitamins A, C, and E; these antioxidants may help support the body from free radical damage.

Vitamin E is thought to help maintain the heat regulation capacity of the body and reduce the breakdown of the body's progesterone, hence it may help to maintain a healthy body temperature as well as have benefits to the cardiovascular system.

Antioxidant vitamins found in certain foods

Vitamin A: liver (beef, pork, chicken, turkey, fish), carrots, broccoli – especially in the leaves, sweet potatoes, kale, butter ,spinach and leafy vegetables and pumpkin.

Vitamin C: colourful fruit and vegetables such as – rose hips, oranges, kiwi, lemon, berries --like blackberries, blueberries, strawberries, peppers, sprouts, kale and spring greens.

Vitamin E: avocado, nuts such as almonds or hazelnuts and seeds. Spinach and other green leafy vegetables. Vegetable oils like sunflower and olive oil. Wheat germ, wholegrain foods, milk and asparagus.)

Other nutrients for a healthy menopause

Pantothenic acid (found in whole-grain cereals, legumes, eggs, meat, and royal jelly) is known to play a role in supporting the function of the adrenal glands and adipose tissue, which form the body's major sources of oestrogens after the menopause. Pantothenic acid, along with vitamin B1 (Thiamin) found in: yeast, oatmeal, flax, brown rice whole grain flour (rye or wheat), asparagus kale, cauliflower, potatoes, oranges, pork liver (beef or pork), eggs), may also help maintain the action of oestradiol. B vitamins play an important role in the central nervous system and brain methylation pathways, helping to maintain emotional balance during the menopause.

Vitamin B6 and magnesium complement each other to help maintain a healthy mood during the menopause. Moreover, vitamin B12, thiamine, niacin and folate are essential for a healthy nervous system because the brain has a special need for them to perform at its best, and is more sensitive to fluctuations in the body levels of these nutrients.

Vitamin B6: Good sources include meats, whole grain products, vegetables, and nuts.

Vitamin B12: meat, dairy products and eggs. Vegans may find it difficult to get enough vitamins B12 so should try to eat foods fortified with vitamin B12. These may include yeast extracts, certain vegetable stocks, veggie burger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.

Niacin is essentially found in meat, wheat germ, dairy products, and yeast.

Folate found in leafy vegetables such as spinach, turnip greens, lettuces, dried beans and peas, fortified cereal products, sunflower seeds and certain other fruits and vegetables. Liver and liver products also contain high amounts of folate.

A number of minerals, including chromium, magnesium and zinc, along with the vitamin C, B6 and y help to control the balance of glucose in the body. An imbalance of glucose can be associated with mood swings as are commonly experienced throughout the day, often resulting in difficulty getting to sleep.

Vitamins E, A and C plus zinc are important for keeping the vaginal membranes healthy as the declining oestrogen levels tend to dry up the vaginal secretions, which in turn affects a woman's normal healthy sex life.

Iodine plays an important role in regulating the body's fat metabolism. The need for iodine increases with age and it may also help support a healthy cardiovascular system. (Iodine: sea life, such as kelp and certain seafood, as well as plants grown on iodine-rich soil)

A well as essential vitamins and minerals you should try to:

Eat more fibre, in the form of fruit, vegetables and wholegrains such as: oats, brown rice, bulgur wheat and quinoa. Fibre can help maintain a healthy cholesterol balance as well as help to prevent constipation and hence reabsorption of toxins to the body that in turn can make you feel sluggish.

Typically we consume much more Omega 6 in our diets than Omega 3 so we could put this if you wish but may not be necessary.

Polyunsaturated fats are classified by their structures into omega-3s and omega-6s, and you need both types; these are called the essential fatty acids because you cannot make them in your body and must get them from your food.

For most of the time humans have been on earth we have eaten foods containing omega-6's and omega-3's in a ratio of about 2:1. However, over the last 100 years or so, the ratio has changed to from 2:1 to 10-20:1. Our diet now includes huge amounts of oils that are extracted from plants and used for cooking or in prepared foods. These oils (such as corn oil, safflower oil, cottonseed oil, peanut oil, soybean oil) are primarily omega-6s. We have decreased our intake of omega-3's, found primarily in whole grains, beans and other seeds, and seafood. It is therefore advisable to have ample omega-3, found in cold water oily fish, or in vegetarian sources such as; nuts, seeds, especially flaxseed (linseed) which is also a form of phytoestrogen, as well as providing omega-3 oils. Essential fatty acids help support the health of your cardiovascular system, skin, hair and nails.

Tryptophan, found in proteins such foods such as bananas, mangoes, eggs, milk, sesame, soya beans and sunflower seeds, which can help produce serotonin as it is synthesised via tryptophan hydroxylase. Serotonin is the feel good chemical in your brain and can help to assist in sleep and mood.

Eat little and often to maintain blood sugar levels. Complex carbohydrates, such as oats, wholegrain bread, brown rice, may help sustain energy release, as blood sugar levels may have an effect on menopausal symptoms.

Avoid sugary foods, junk food/ highly processed food, which can be high in salt and additives as well as sugar which can contribute to imbalances in blood sugar as well as weight gain.

Eat plenty of fresh fruit, most are rich in potassium to help support a healthy fluid retention. Fresh vegetables, especially dark leafy vegetables, which provide micronutrients.

Drink plenty of filtered water, to ensure good hydration and help maintain body temperature and fluid balance. Soya milk, a good source of protein, and may also contain phytoestrogens. Freshly squeezed fruit and vegetable juice. Herbal teas such as red clover.

Limit stimulants such as alcohol, coffee and tea – which can hinder the absorption of nutrients and produce heat in the body.

Limit or moderate your intake of salt, too much can affect blood pressure and water retention.

Limit saturated fat – which can affect blood lipid levels, the arteries and heart health.

Avoid spicy foods and hot foods and drinks and these can often make menopausal symptoms worse.

Exercise

Keeping physically active during this time of change can help with many different health aspects; appetite, digestion, weight control, agility, heart health and bones health – and can have a powerful, positive effect on emotions, mental health and your love life.

A combination of these following three types of regular exercise is recommended

Weight bearing exercise, such as brisk walking, running, tennis, stair climbing, aerobics, helps to maintain bone density, particularly important at the time of the menopause when falling oestrogen levels can lead to a lower bone density. Aerobic exercise, which raises the heart rate, is good for heart health and circulation

Keep supple by doing exercise such as yoga or pilates to help maintain core stability, flexibility and joint movement.

Aim for 30 minutes per day of something you enjoy.

Positive lifestyle changes to help with the menopause:

Give up smoking (it's a big risk factor in osteoporosis and smoking doubles your odds of developing heart disease)

Maintain a healthy body weight and lean body mass

Keep a positive attitude. Get emotional support – chat to friends or your doctor if necessary.

Stress control – learn to relax, take 30 minutes each day to do something just for you

Sleep in a cool room

Dress in layers for easier temperature control

Carry a small battery operated hand fan to help to cool down when needed. A water vaporiser spay may also be helpful, and carrying a small bottle of cool drinking water.

Laugh and enjoy yourself!

http://www.womens-health-concern.org/help/focuson/focus_dietmenopause.html

What is the Menopause?

The menopause is a time during which levels of the hormones oestrogen and progesterone, which control a woman’s menstrual cycle, decline to the point where she is no longer menstruating and will therefore not bear children, a state of affairs devoutly welcomed by some and mourned by others.

There are, however, symptoms that result from the fall in levels of oestrogen and progesterone, especially if they fall precipitously or out of ‘sync’ with each other. The conventional treatment for this is to give artificially synthesised hormones (as Hormone Replacement Therapy or HRT) in an effort to persuade the body not to be menopausal. Many women, though, do not want to follow this route and prefer to do things naturally.

Some common problems and solutions

Symptom: fatigue

Factors: poor sleep, too much work, low iron levels, other nutritional deficiencies, food allergies… lots of possibilities.

Solutions: top up your iron with a natural iron tonic that won’t make you constipated.

Take remedies such as Passiflora or Valerian to help improve sleep. Clean up your diet and try avoiding caffeine and wheat for a while, as they tend to cause both bloating and tiredness.

Try a combination of energising Siberian Ginseng and calming Avena sativa. This will give you productive energy rather than nervy adrenalin surges. Remember that you can’t take Siberian Ginseng long term or with other medication.

Symptom: frequent, heavy periods, flooding at start of menopause

Factors: this is usually caused by unduly high levels of oestrogen. Sometimes the liver is not functioning very well (especially if the bowel is sluggish) and this creates a buildup of oestrogen.

Solutions: Agnus castus, a herb that helps the body to produce more of its own progesterone, which balances oestrogen. This takes between one to three cycles to start working (more if you take a tablet instead of a tincture) and needs to be taken every day. It should not be taken if you are using hormonal contraceptives or are on HRT. If you have weight problems, bad skin or a slow bowel with the above symptoms, improve the regularity of bowel function and then take liver-cleansing herbs such as Milk Thistle and Dandelion. If you have varicose veins or piles with the above symptoms, use Aesculus to strengthen your veins and Ginkgo as a restorative to the pelvic region. These latter two herbs should not be taken if you are on anticoagulant medication such as Aspirin or Warfarin.

Symptom: hot flushes and night sweats

Factors: falling oestrogen levels can precipitate sweats, but another less acknowledged factor is high histamine levels. Histamine can become a problem if you are stressed, if you are eating foods that don‘t agree with you, if you are smoking or drinking too much alcohol, or if your diet focuses on highly processed foods and junk foods. If your skin is sensitive and you react violently to bites or stings, or get prickly heat, you are likely to have high histamine levels.

Solutions: the first thing to try for regular flushes is Sage, which helps to rebalance the sweat-regulating mechanism in the brain. This is a simple, non-hormonal approach and works well for many women. It can be taken throughout the day, or once during the day and then in an increased dose at night if night sweats are the main problem. If this doesn’t work, you can try Black Cohosh, which is a phyto-oestrogenic herb, i.e. it mimics oestrogen in the body. It cannot be taken with hormonal medication or HRT.

If you have the high histamine symptoms, your flushes may be nothing to do with your hormones. Take more care over your diet, drink plenty of water and avoid coffee, take nettles either as tincture or tea, and take a low dose vitamin C up to six times daily. These latter two are natural antihistamines.

Symptom: muscle and joint aches and pains

Factors: wear and tear and the buildup of uric acid in the system due to poor diet, etc. can be factors. Low oestrogen, however, can also play a part.

Solutions: take nettles as tea or tincture, as they remove acids from the system. If you have other low oestrogen symptoms take Black Cohosh, which the Native American Indians used for this symptom in their menopausal squaws. If you have wear and tear damage, try a combination of Devil’s Claw and glucosamine sulphate.

Symptom: osteoporosis

Factors: those at greatest risk of osteoporosis are skinny meat-eaters with a high protein, high salt diet who are stressed, smoke, drink alcohol and don’t exercise. Having osteoporosis in your family doesn’t help, but doesn’t mean you will inevitably suffer the same fate. The human body needs magnesium to absorb calcium, so low magnesium levels can play a part.

Solutions: supplement magnesium and/or increase your intake of magnesium-containing foods – wholegrains, beans, lentils, oats, green vegetables, dried fruit and nuts. Exercise moderately, reduce your intake of salt and red meat, and don’t smoke or drink alcohol. Take a natural combination of urtica, calcium and silica as it can help get calcium absorbed into the bone. Black Cohosh is thought to attach to oestrogen receptors in bone, which may help bone density. Many women believe that they must take HRT to prevent their bones from crumbling, but once you come off HRT, bone mineral density catches up fast, so within a few years you are back to the level you would have had without the HRT. Improving your lifestyle is therefore a better long term option for the prevention of osteoporosis.

Symptom: vaginal dryness

Factors: usually caused by falling oestrogen levels, although lack of vitamin E doesn’t help.

Solutions: take 200 to 400i.u. vitamin E daily. Try Black Cohosh, especially if you have either of the low oestrogen symptoms listed above. Siberian Ginseng is another possibility, although it has many contraindications and cannot be taken long term.

http://www.healthywaymagazine.com/issue27/05_menopause.html

The Best Natural Ways to Deal with Menopause

While not having to deal with the annoyances of a monthly period are celebratory, exchanging them for hot flashes, night sweats, mood swings, insomnia, dry skin, weight gain, vaginal dryness, low sex drive are not fun. These are just a few of the many symptoms women approaching menopause experience, culminating with the cessation of your monthly menstruation. These symptoms occur primarily due to hormonal fluctuations, and can begin as many as 10 to 15 years before you actually reach menopause.

Perimenopause

Most women begin to notice symptoms of perimenopause in their late 30s or early 40s. These symptoms are related to fluctuating levels of estrogen and progesterone, as well as changes to how often you ovulate. Perimenopause symptoms may only last a few years, or you may experience them at varying levels for as many as 15 years. Symptoms also tend to increase in frequency as you get closer to menopause. Common symptoms include:

Menstrual irregularities: Your period may become more or less frequent. You may also experience between period spotting or skip periods altogether, or your periods may begin to last longer than the normal five to seven days.

Hot flashes: You may experience these as night sweats, when you wake up with your sheets soaked with perspiration, or during the day. The hot flashes may become more frequent as you draw nearer to menopause and can be very intense and uncomfortable.

Insomnia: This may occur due to night sweats, or it may be an independent symptom.

Irregular ovulation: While ovulation was once regular, it now occurs at less regular intervals. While changes in ovulation decrease fertility, it also can increase your risk of unexpected pregnancy if you rely on an ovulation calendar as your main form of birth control.

Irritability: Moodiness may be due to lack of sleep or to hormonal fluctuations. Depression may also occur.

Changed libido: This may occur for many reasons, including hormonal fluctuations and vaginal dryness, which can cause discomfort during intercourse.

Menopause

Full menopause occurs most frequently between the ages of 45 and 55. Once you have not had a period for 12 months, you are considered to have reached menopause. While perimenopause gradually eases (although sometimes it doesn’t seem easy!) you into menopause, in some cases it arrives abruptly with few symptoms. Women who have had hysterectomies without hormone replacement therapy may suddenly enter menopause post-surgically, and may experience more drastic symptoms due to sudden changes in hormonal levels. All of the same symptoms that occur in perimenopause may also plague you after your period has ceased. Further, due the significant decrease in estrogen occurring after menopause, women are more likely to develop osteoporosis and loss of bone density.

Hormone Replacement Therapy

For years, doctors used hormone replacement therapy to treat the symptoms of menopause; however, clinical trials in 2002 revealed risks associated with long-term use of HRT. Now, it is a personal decision women make with their physicians after evaluating the risks and drawbacks. Women choosing HRT should discuss risks and drawbacks associated with estrogen-only replacement therapy, as well as combined estrogen-progestin replacement therapy. Risks and benefits may increase or decrease with the type of HRT, as well as whether the woman has had breast cancer, uterine cancer, or hysterectomy.

Increased risks associated with HRT include:

Heart disease

Abnormal mammograms

Breast and uterine cancer

Liver damage

Stroke and blood clots

Gall bladder disease

Facial hair growth

Eye problems

Insulin resistance

Headaches

Weight gain

Mood changes

At the same time, HRT may confer certain protections to women, including:

Decreased menopause or perimenopausal symptoms

Decreased risk of developing osteoporosis

Decreased risk of colorectal cancer

Decreased risk of heart disease

Controlling Symptoms of Menopause

Ready to find ways to naturally control your menopause symptoms? Let’s take a look at them one by one.

Hot flashes: While many women think hot flashes are inevitable, there are things you can do to control them! A number of things can trigger hot flashes, including stress, alcohol, spicy foods, caffeine, medication, hot showers, and smoking, among others. Keep a journal and record your triggers, and then seek to avoid them. Eliminate caffeine, stop smoking, and minimize any unnecessary medications. Get on that rooibos or herbal tea, and give up the coffee! Keep rooms on the cool side and dress in layers you can peel off quickly if you find yourself becoming too warm. Wear light, natural fabrics and keep some water on hand for hydration. Minimize stress by practicing yoga or meditating.

Insomnia: Since insomnia is frequently caused by hot flashes or night sweats during menopause, your room environment is important. Keep the temperature on the cool side and sleep under cotton sheets and light, natural fabric blankets. Don’t eat right before bedtime, and eat a healthy, plant-based diet during the day. Avoid stimulants like caffeine or smoking. Relax before bedtime by meditating or performing gentle stretches, and avoid taking a hot bath or shower, or drinking a hot beverage before bed.

Irritability and moodiness: One of the best remedies for mood swings is exercise! Get outside and take a brisk 20-minute walk, or practice yoga daily. You can also centre yourself through meditation. Caffeine, medication, and smoking can contribute to mood swings, so avoid them at all costs. Support your body nutritionally by eating a healthy plant-based diet, and get plenty of sleep. Chlorophyll from eating a lot of greens is a great mood stabilizer. Be sure to take time for yourself, as well. You may also want to try massage or acupuncture, which can help to re-balance your energy.

Libido changes: Hormonal fluctuations, lack of sleep, stress, and even concern about aging can lead to changes in libido during menopause and perimenopause. Get plenty of sleep and engage in stress reduction activities like exercise, yoga, meditation, and “me time.” Energy medicine like acupuncture, reiki, and massage can also help rebalance your natural energy and increase your sex drive. You may also wish to consider eating natural aphrodisiac foods such as cinnamon and chocolate. Most importantly, spend positive time with your partner just enjoying one another’s company as often as possible so you can reconnect and remember why you fell in love in the first place.

Vaginal dryness: The simplest solution for vaginal dryness is to boost water intake. Switch to natural self-care products like soaps and powders that are free of drying chemicals like alcohol. Avoid alcoholic beverages and caffeine, which can be dehydrating. Add omega-3 fats to your diet, as well. If you still experience vaginal dryness after making these changes, try a natural personal lubricant like coconut oil. I don’t recommend petroleum-based ones.

Urinary incontinence: If you are experiencing urine leakage, you can strengthen your pelvic floor muscles to prevent this. Practice Kegel exercises three times per day by tightening the same muscle you use to stop your flow of urine.

You can control your menopausal symptoms with simple, natural dietary and overall lifestyle changes. By doing so, you will make the transition into your next phase of life comfortably and gracefully.

http://kimberlysnyder.net/blog/2012/03/17/the-best-natural-ways-to-deal-with-menopause/