For decades, the traditional focus on body mass index (BMI) as a sign of health unfortunately led to oversimplified and misleading conclusions about weight. For women, especially, the conversation around belly fat centered on little more than aesthetics — producing endless (and usually ineffective) advice about how to shed pounds for the sole purpose of fitting into your old skinny jeans.

This is not another one of those articles.

Instead, let’s delve into why belly fat is more than just a cosmetic concern. Understanding its deeper health and hormonal implications might inspire you to reevaluate your approach to weight and wellness.

Belly fat is an active endocrine gland

What many people don’t realize is that belly fat isn’t just a passive storage site for excess calories. Visceral fat — the type of fat stored deep in your abdominal cavity around your organs — is hormonally active. It acts somewhat like an endocrine gland, releasing hormones, inflammatory markers and other substances that influence your health.

Over time, excess visceral fat contributes to improper estrogen metabolism, which can lead to a host of issues including:

• Hormonal imbalance symptoms
• Increased risk of breast cancer
• Polycystic ovary syndrome (PCOS)
• Endometriosis
• Cardiovascular disease

If you’re dealing with symptoms like heavy periods and unexplained mood swings, in addition to stubborn weight gain around your middle, your belly fat may have become an active participant in your hormonal health — and not in a good way.

Is your health affected? Questions to ask yourself

Do you suspect your belly fat might be affecting your health? Here are some questions to help you assess:

• Do you experience symptoms of hormone imbalance (e.g., irregular periods, PMS, hot flashes)?
• Have you noticed an increase in belly fat, even if your overall weight hasn’t changed significantly?
• Do you often feel tired, even after getting a full night’s sleep?
• Are you experiencing digestive issues such as bloating or constipation?
• Have you been diagnosed with conditions like PCOS, insulin resistance or hypothyroidism?

If you answered “yes” to any of these, it’s worth exploring how to reduce visceral fat, not for the sake of skinny jeans — but the sake of your health.

How to lose belly fat

No gimmicks here. Reducing visceral belly fat begins and ends with making commonsense lifestyle changes centered around healthy eating habits, stress reduction, movement and the use of targeted nutritional supplements. Here’s how to get started:

Time your meals wisely

One of the most effective strategies is intermittent fasting, particularly eating within an 8-10 hour window each day. This approach helps regulate insulin levels, improve metabolism and reduce inflammation — all of which can support fat loss, especially in the abdominal area.

Opt for whole foods over processed

Focus on nutrient-dense foods like vegetables, lean proteins and healthy fats to sustain energy and minimize blood sugar spikes. Avoid processed foods and added sugars, which can contribute to insulin resistance and hormonal imbalances that make belly fat so difficult to lose.

Get moving

Incorporate both mild to moderate aerobic exercise and strength training into your routine. Brisk walking and other forms of cardio help burn calories and improve heart health, but resistance training that builds muscle is important too because muscle boosts your metabolism over time and is helpful for improved insulin function. Exercise you might like that builds muscle tissue includes weight training, yoga or interval training (going back and forth between vigorous and less vigorous exercise in a single session).

Manage stress

It’s not just reproductive hormones that lead to belly fat deposition. Belly fat contains receptors for cortisol, our body’s main stress hormone. When we’re stressed our adrenals release cortisol and this stimulates these belly fat receptors — resulting in the formation of even more belly fat. Practices like mindfulness meditation, yoga or even deep breathing practices help keep cortisol in check. Explore the use of a supplement like our exclusive Serinisol formula which contains herbs and minerals that help to naturally rebalance cortisol levels.

Serinisol

Relief for everyday anxiety & stress-related insomnia

★

★

★

★

★

★

Shop Now

Optimize hormone balance

Ease the burden of estrogen changes and hormonal fluctuations by supplementing with herbal extracts that support reproductive hormones. Black cohosh, red clover and kudzu are especially helpful for correcting estrogen imbalances.

An added note on the link between belly fat and cardiovascular health

Belly fat doesn’t just affect hormones; it’s also closely tied to cardiovascular health. Research has shown that excess visceral fat can increase the risk of heart disease by contributing to high blood pressure, elevated cholesterol levels and other symptoms related to metabolic syndrome. For women in midlife, this relationship becomes even more pronounced as hormonal shifts during menopause can accelerate fat accumulation around the abdomen.

Gaining a new perspective on weight

Losing belly fat isn’t just about looking good in your jeans. It’s about taking control of your health, and addressing hormonal imbalances to reduce your risk of future health issues. By making intentional, sustainable changes, you can not only shed the weight but also feel better — inside and out.

Shop our solutions

Doctor-formulated. Science-backed. Proven in practice. Made in the USA. Batch-tested. FDA-inspected labs.

★

★

★

★

★

Shop Now

The post 5 unique dangers of belly fat in menopause appeared first on Women's Health Network.

By WHN Editors

It turns out that the science of hormonal imbalance is much more advanced than what your doctor is likely to tell you. This matters because what doctors say causes hormonal symptoms leaves you helpless, but what the scientists say gives you power over your health.

Watch the video or read the full transcript below for an eye-opening look at what’s really happening in your body — and your hormones — and what you can do to find relief.

The post The real causes of hormonal symptoms appeared first on Women's Health Network.

When reproductive hormones fluctuate in menopause, what women may not realize is that this shift is powerful enough to throw thyroid hormones into imbalance too. If you’re struggling with symptoms like low energy, fuzzy thinking, hair loss and unexplained weight gain, don’t dismiss it as “just” menopause. Some hormonal symptoms of menopause and low thyroid overlap, but for some women, low thyroid is actually their dominant problem!

3 questions to ask yourself to uncover thyroid issues in menopause

Here’s what to ask yourself — and what to do — to help uncover a hidden thyroid issue:

1. Are you experiencing telltale signs of low thyroid? Weird weight gain? Fatigue? Low sex drive? It’s hard to know what’s going on when so many thyroid symptoms are similar to those in menopause. This overlap occurs because your thyroid and reproductive hormone pathways are so interconnected.

However, there are also telltale symptoms of low thyroid issues that generally don’t overlap with menopause. If you are experiencing any of these, it’s a good idea to check in on the health of your thyroid:

• Feeling cold all of the time,
• Thinning/brittle hair or hair loss,
• Yellowing of the hands,
• Dry, flaky skin and/or
• Brittle or ridged fingernails.

2. Is your thyroid test really “normal”? For many women with thyroid symptoms, a thyroid-stimulating hormone (TSH) test is the first step in figuring out if low thyroid is present. A TSH test measures how much thyroid stimulating hormone your brain is releasing to stimulate thyroid hormone production. If levels of thyroid stimulating hormone are high, it generally indicates your thyroid is not producing enough active thyroid hormone. This leads to uncomfortable symptoms.

Unfortunately, you may be told your numbers are “normal” even as your symptoms become progressively worse. Many women with mild and moderate symptoms actually have subclinical hypothyroidism (low thyroid). Test results appear in the “normal” range, or are right on the border, according to conventional practitioners. For example, the “normal range” for labs that test TSH may be as high as 4.0mlU/L. However, we generally like to see TSH blood level tests come closer to 2.0 mlU/L. Anywhere in the middle is this state of subclinical thyroid dysfunction that triggers symptoms.

We suggest taking thyroid supportive steps if your levels are above 2.0 mlU/L. We also suggest taking steps if your TSH levels have been gradually rising or you are having symptoms of low thyroid. Our approach is let your symptoms be your guide! This way you have an opportunity to rebalance your thyroid without medication.

3. Is a sluggish thyroid sneaking up on you? Act now before it’s too late. Thyroid issues are “sneaky” even if you’ve been taking good care of yourself. In fact, you may have lived your entire life without realizing you were vulnerable to thyroid imbalance. Then the extra stresses of hormonal imbalance in menopause expose a low thyroid issue. This can be especially scary for women who have been working to stay healthy and don’t want a lifetime of medication. The good news is that there are many natural options to support your thyroid function, especially if you get started sooner rather than later.

Supporting your thyroid naturally in menopause

Starting with a gentle, natural approach may help to restore normal function and decrease any thyroid symptoms that overlap with menopause symptoms. Depending on the degree of imbalance, you may benefit from a natural menopause support supplement or a natural thyroid supplement or a combination approach. As part of a whole body approach to wellness, also try some of the following simple measures for restoring thyroid function:

Nourish yourself. Your body needs a wide range of nutrients every day to manufacture and metabolize thyroid hormones. Be sure to eat foods that include Vitamin A, Vitamin D, zinc, iodine and selenium. It’s also a good idea to get EPA and DHA (e.g., fish oils). Selenium and Vitamin D are especially helpful in protecting against thyroid autoimmunity.

Healing herbs from Mother Earth. Medicinal herbs can not only help women in perimenopause or post-menopause to recalibrate the ratios between estrogen, progesterone and testosterone, but can support healthy thyroid metabolism as well. We recommend bacopa, hops and sage, which are all found in our T-Balance Plus, to support healthy metabolism within the thyroid gland and throughout the body.

T-Balance Plus

Relief for symptoms of low or underactive thyroid

★

★

★

★

★

★

Learn More

Manage the level of stress in your daily life. Chronic stress has powerful, detrimental effects on your endocrine system. You may not be able to eliminate all stressors in your life, but you can take measures to minimize the impact of stress through moderate exercise, meditation or other mindful practices.

Learning to say “no,” taking time out each day to quiet your nerves, ensuring a good night’s sleep and minimizing stimulants can all work to keep your adrenals — and, by extension, your entire endocrine system — healthy.

If you have several weird and uncomfortable symptoms, don’t underestimate the influence your thyroid may be having over the way you feel every day. If you suspect your thyroid may be behind your symptoms, take our Thyroid Quiz to see what’s up.

The post Is it menopause, low thyroid — or both?! appeared first on Women's Health Network.

Long after menopause has come and gone, women often find that breakthrough hormonal symptoms — from fatigue to brain fog to weight gain — make an unwelcome reappearance. Sex hormone production downshifts after menopause, so what’s driving these “breakthrough” hormonal symptoms?

When my patients come to me with this question, here’s the visual I use to help them understand what’s going on…

Imagine you live in a city. When it’s nighttime, you see streetlights and lights shining from buildings, but you don’t really see too many stars in the sky.

Now, imagine you leave the city and move to the desert. There are no lit up buildings around you, no streetlights. It’s just the dark desert. Look up and get ready to gasp as millions upon millions of stars blaze brightly overhead. Where did all these stars come from? Well, they were there all along! You just couldn’t see them because the city lights obscured your view.

During perimenopause and menopause, imbalances in estrogen and other sex hormones can be so dominant they’re like bright city streetlights that drown out your ability to notice problems and symptoms related to your other hormones. Once menopause is over and sex hormone symptoms fade into the background, these other underlying hormonal imbalances are unmasked and can blaze brightly, finally catching your attention.

Breakthrough hormonal symptoms that most commonly flare up after menopause are often related to imbalances in the adrenal glands and thyroid hormones — either one or the other, or both. Low thyroid and adrenal hormone imbalances may have been churning away in the background for years, but only now have become visible.

Why do so many women develop low thyroid and adrenal imbalances?

My patients are often surprised to find out that thyroid and adrenal issues may have been developing right alongside perimenopause and menopause. However, when I tell them the likely trigger for these underlying hormonal imbalances, it suddenly makes a lot of sense.

The root cause of adrenal and thyroid issues? It’s our old friend chronic stress.

Stress can “tip the scale” toward hypothyroidism

Your thyroid plays a key role in helping you metabolize food, store and use energy, manage your weight and temperature control, and think, talk and sleep.

In many ways, stress is like kryptonite to healthy thyroid function. When women are chronically stressed, overproduction of the stress hormone cortisol in the adrenal glands can suppress pituitary function and keep thyroid-stimulating hormone (TSH) from being released. When left unchecked, this can develop into low thyroid.

T-Balance Plus

Relief for symptoms of low or underactive thyroid

★

★

★

★

★

★

Learn More

Symptoms of low thyroid include low energy, depression, fuzzy thinking, worsening memory, hair loss and easier weight gain. Because so many of these symptoms of hypothyroidism overlap with menopausal symptoms, it’s often difficult to tease them apart. You may have experienced both menopause and thyroid symptoms for years, but didn’t realize it until your menopause symptoms faded. Further complicating matters is the fact that low thyroid function can also exacerbate menopause symptoms.

High cortisol levels push adrenals into state of imbalance

When chronic stress leads to unnaturally high cortisol levels, the constant requirement for the adrenals to be on “high alert” producing more and more cortisol can eventually lead to a state of adrenal fatigue and a cascade of adrenal-related symptoms, including extreme tiredness, trouble sleeping, mid-section weight gain (aka belly fat), weakened immunity and low sex drive.

Again, these symptoms of adrenal hormone imbalance often overlap or mimic symptoms of sex hormone imbalance and low thyroid, making it difficult for women to understand the root cause of their symptoms. And guess what? Feeling so bad and not really understanding why just drives more chronic stress — which then just worsens all these symptoms. It’s like a never-ending loop.

Post-menopause is a golden opportunity to finally fix your hormones

Hormonal symptoms are disruptive, but with menopause symptoms mainly out of the way, you can now become laser-focused on righting the ship on thyroid and adrenal issues. Here are three tips to take on these imbalances and find symptom relief:

Get to the root of what’s going on. A good first step towards understanding whether it’s your adrenals or thyroid — or both — driving symptoms is to take our free Hormonal Imbalance Quiz. You can also determine if there could be some sex hormone issues still lingering. It’s a great tool and easy to use.

Give your hormonal systems natural support to rebalance and regain proper function. Natural supplementation can be highly effective for both adrenal and thyroid issues. Our T-Balance Plus thyroid support formula is designed to nourish an underactive thyroid, protecting it from stress and helping it to restore normal TSH production. Our stress supplement Adaptisol is formulated with powerful adaptogenic herbs that soothe the hardworking adrenal glands and support balanced cortisol production, helping to relieve stress-related symptoms.

Adaptisol

Helps normalize cortisol function & restore adrenal balance

★

★

★

★

★

★

Learn More

Up your stress reduction game. These are stressful times we’re living through, so it’s a really good idea for your health and your hormones to find more ways to build stress-relieving practices into your day. One simple way to start is deep breathing for a few minutes every day. Deep breathing stimulates your Vagus nerve, which triggers your body’s relaxation response. Here’s an easy guided technique for deep “belly” breathing.

You know when I love to practice deep breathing? It’s when I am at my home in Arizona, close to the desert. I breathe deep and look up at the endless stars and think.  Seeing our lives clearly can make all the difference.

Can’t sleep? Read: 3 steps to better sleep when you’re stressed

The post Why are your hormonal symptoms back? appeared first on Women's Health Network.

More than 100,000 women over the age of 40 give birth each in the United States each year, including many women who have already gone through menopause. Here’s what you need to know about menopausal hormonal changes and pregnancy. 

Table Of Contents:

1. What are my chances of getting pregnant after menopause?
2. You can still get pregnant during perimenopause
3. Am I in menopause or pregnant? Common menopause and pregnancy symptoms

What are the chances of getting pregnant after menopause?

Menopause is reached when a woman’s menstrual cycles have stopped for 12 months. This milestone also represents the end of monthly ovulation and a woman’s ability to naturally become pregnant. 

Can a woman still have a child once she’s gone through menopause? It’s possible. While ovulatory cycles cease once you’re in menopause, there’s still a chance for pregnancy via IVF (in vitro fertilization) and implantation of a fertilized donor egg. 

In many ways, women have two biological clocks. One clock counts down your ability to ovulate and use your own eggs for pregnancy. This clock on natural fertility runs out in menopause. The other biological clock relates to your body’s ability to allow for successful implantation and gestation of a donor egg (or your own eggs that were previously frozen). 

According to the American Society of Reproductive Medicine, any woman of any age can get pregnant — with assisted reproductive technology — provided that she has a “normal uterus” even if she no longer has ovaries or ovarian function. In a study of post-menopausal pregnancy in the Journal of the American Medical Association, among a small group of women aged 50 to 63 who became pregnant via IVF and donor eggs, researchers found that after 121 attempts at IVF there were 45 births. Given today’s advances in reproductive technology, if you are willing and able to undergo hormone treatments to prepare your body for pregnancy, pregnancy may be possible later and later in life.

You can still get pregnant during perimenopause

Perimenopause typically begins eight to 10 years before menopause, when the ovaries gradually begin to produce less estrogen and progesterone. Perimenopause usually begins in a woman’s 40s, but can start in her 30s as well. 

Can women naturally conceive during perimenopause? Yes, though it may take a little more trying compared to getting pregnant in your 20s. For healthy couples in their 20s and early 30s, around 1 in 4 women will get pregnant in any single menstrual cycle. By age 40, around 1 in 10 women will get pregnant per menstrual cycle.

The reason for this gradual lowering of fertility can be related to women’s hormones. During perimenopause, reproductive cycles often become irregular due an underlying hormonal imbalance, making it more difficult to pinpoint ovulation.

Fertility Combo

Natural fertility support through blood sugar and hormonal balance

Learn More

The number and quality of a woman’s eggs may also be a factor. In general, a woman begins puberty with between 300,000 – 500,000 eggs. This number drops to around 25,000 at age 37 and continues dropping to 1,000 or fewer by age 51. In addition to fewer viable eggs, women in perimenopause may be more likely to experience an “anovulatory” cycle in which they do not ovulate at all. Male fertility also declines with age, which may add to fertility issues in older couples. 

Still, with all this said, pregnancy is very much a possibility throughout perimenopause and more and more women are becoming pregnant during this stage of life. In their late 30s and 40s, women may find themselves at a good place in their career, or have the financial security they feel is needed before having a baby. Some women are finally with partners they want to have children with, or have decided to have a child on their own.

Important note: If you do not wish to become pregnant, birth control needs to remain a crucial part of your sex life in perimenopause. Some women may choose to continue taking birth control pills or explore their birth control options and switch to a non-hormonal form of birth control.

What are the risks?

According to the CDC, the number of first-time births among women ages 40 to 44 more than doubled between 1990 and 2012, and is still rising. The vast majority of women in this age group go on to experience completely normal and healthy pregnancies and births. However, older moms-to-be are also at higher risk for certain complications in pregnancy. These include: 

• high blood pressure and the related pregnancy complication preeclampsia
• gestational diabetes
• genetic issues, such as Down syndrome
• miscarriage
• low birth weight

If you do plan to get pregnant when you are in your 40s, it’s a good idea to have a fertility check up with your healthcare provider and start taking a prenatal multivitamin before trying to conceive.

Am I in menopause or pregnant? Common menopause and pregnancy symptoms

A confusing part about reproductive health when you are older is telling the difference between symptoms of menopause and signs of pregnancy. There is often overlap between the two, but if you learn the differences you will have an easier time understanding what’s going on inside your body. 

Changes in your menstrual cycles

Skipping a menstrual period is often the first telltale sign that a woman may be pregnant. Missing a period could also be a sign that a women has entered the menopause transition. If you’ve been having intercourse, you may be inclined to take a pregnancy test. If not, look for other hormone-related signs that confirm menopause, such as hot flashes and low libido

Mood changes

Surging and fluctuating hormones in pregnancy and menopause can both lead to mood swings and irritability. In pregnancy, mood changes may cause you to be unusually emotional and weepy. In perimenopause, irritability, anxiety and depression are more the norm for mood changes. Are you crying one minute and laughing the next? It’s time to check in more with your body and whether your mood is related to perimenopause or pregnancy. 

Fatigue and sleep changes

Hormonal changes in pregnancy and menopause can also result in fatigue and changes to sleep patterns, including insomnia. Whenever you notice changes in your sleep habits, it’s a good time to check in on the state of your hormones.  

Weight gain

Hormonal changes in perimenopause make it easier to gain weight, especially midsection belly fat. Women also gain weight in pregnancy, of course! If you find yourself adding more pounds, you need to pay attention to when and how it all began. Is your weight gain that gradual creeping kind accompanied by other changes, like hot flashes and night sweats? Or are your jeans feeling a little more snug, and you’ve also stopped having your period and are experiencing nausea? 

Breast tenderness 

Many women say they first knew they were pregnant when their breasts suddenly became tender, sore and swollen. Women can also experience breast pain as part of a hormonal imbalance in menopause. Good breast self care is important. If you notice changes in your breasts, let your healthcare provider in on your symptoms. 

Trying to conceive in your 40s? Check in on your hormonal health. What’s happening to your hormones and your body? Take our free menopause quiz to find out what your symptoms are telling you about where you are in the menopause transition.

The post Menopause vs pregnancy — can you get pregnant after menopause? appeared first on Women's Health Network.

Black cohosh has a long history as a health remedy. Native Americans used black cohosh as a tonic to support women’s reproductive health; a practice then adopted by European settlers. Today the herb has been studied over the past several decades. We have a body of modern research that backs up its effectiveness as a natural remedy for menopause symptom relief.   

Table Of Contents

1. What does black cohosh do for menopause?
2. How much black cohosh should women take for menopause?
3. Black cohosh side effects
4. Final Thoughts

What does black cohosh do for menopause?

Black cohosh is used to help ease a wide variety of menopause symptoms, including: 

• Vasomotor symptoms: hot flashes and night sweats 
• Vaginal dryness 
• Heart palpitations
• Tinnitus (ringing in the ears)
• Vertigo
• Sleep disturbances  
• Irritability and mood swings 

How does black cohosh work?

Phytochemicals in black cohosh have far-reaching effects in the body, including helping with immune function, reducing inflammation and boosting feel good neurotransmitters in the brain. 

For women in menopause, black cohosh appears to have similar effects to estrogen. Does black cohosh increase estrogen? The answer to this common question is no, black cohosh does not increase hormone production nor is black cohosh an “herbal estrogen” as it is sometimes mistakenly called. Rather, black cohosh has adaptogenic properties that increases the effects of estrogen you’re already producing where needed in the body, and decreases the effects of excess estrogen elsewhere.

Recent research on black cohosh 

A growing body of research supports the use of black cohosh in women seeking natural relief for their symptoms and related women’s hormonal health issues. Among recent research findings:

1. Black cohosh reduces hot flashes. In a study of 80 menopausal women who were experiencing hot flashes, those who supplemented with 20 mg of black cohosh daily for 8 weeks reported significantly fewer and less severe hot flashes than before they started the supplement.
2. Black cohosh decreases fibroids. When researchers studied 244 postmenopausal women with uterine fibroids, women who supplemented daily with 40 mg of black cohosh had their fibroids decrease in size by up to 30%.
3. Help for menstrual cycle regulation. In women with irregular periods, especially women with PCOS, black cohosh helped to improve regularity of menstrual cycles. 

How much should women take for menopause?

For therapeutic use, women may take anywhere from 20–120 mg of standardized black cohosh extract or powder daily for therapeutic use. For menopause symptoms, taking in 20 mg daily appears to be optimal. 

Black cohosh supplements made from the roots and stems of the plant can come in liquid tincture, pill or powder. Some women may prefer brewing dried and crushed black cohosh as a tea for menopause.  

It may also be found in herbal supplements for menopause along with other natural ingredients that can work synergistically, including red clover and chasteberry. These are all ingredients in our multi-herbal Herbal Equilibrium supplement for menopause symptom relief. 

Black cohosh side effects

Black cohosh has been studied since the 1950s and is considered safe for women using the correct dosage for their menopause symptoms. At very high dosages and extended use (going more than a year without taking a break), there is risk, though extremely rare, for liver injury and jaundice. You should use black cohosh during pregnancy only with the advice of a women’s health practitioner as it may stimulate labor. 

Other rare side effects from high doses of black cohosh include: 

• Gastrointestinal upset
• Headaches
• Irritability 
• Increased vaginal discharge
• Menstrual spotting between periods
• Lowered blood pressure
• Breast pain or tenderness

Final Thoughts

Black cohosh can be a safe and effective way for women to find natural relief from their menopause symptoms. Look for multi-herbal formulas like Herbal Equilibrium in which black cohosh has been carefully blended with other ingredients for optimal effects.

The post Black cohosh for menopause symptom and hot flash relief appeared first on Women's Health Network.

Menopause is a natural part of a woman’s life, but it’s one that can still come with some unwelcome surprises. These can come in the form of symptoms ranging from hot flashes, low libido and vaginal dryness to weight gain, brain fog and mood swings.

For many women, the transition through perimenopause and menopause is no walk in the park, especially when symptoms are severe or show up all at once. But there’s some good new in all of this. Nature provides a wide array of vitamins, nutrients and medicinal plants and herbs that help to significantly relieve menopause symptoms. 

The “natural approach” to menopause symptom relief works in a completely different way than many conventional medical solutions like synthetic hormone replacement and synthetic drugs. Vitamins and herbs work with your body to rebalance your hormones and support your overall health. So natural supplements for perimenopause and menopause can actually prevent or reduce the severity of nearly all of your symptoms rather than just masking them temporarily.

Natural supplements and vitamins for menopause

In our experience, women are often not aware of the power that vitamins, plants and herbal remedies have to prevent symptoms. In many cases, their strength comes from adaptogenic effects. Certain plants and herbs can adapt to the needs of your body because they share specific molecular features with your own hormones. This can encourage hormone production, slow it down or even mimic your own hormones depending on your body’s unique needs.

Here is a list of the best herbs and supplements for menopause symptoms, plus the evidence behind their effectiveness and relevant safety information.

Black cohosh

Black cohosh is a plant native to North America that has been used for centuries as a traditional remedy for menopause symptoms and other women’s hormonal health issues. The herb has been studied and there is a growing body of research that black cohosh helps to reduce symptoms of menopause, including night sweats and flashes. As one of the best natural mood enhancers for menopause, the herb helps with menopause depression and mood by boosting your serotonin levels. The herb can be taken alone or as part of a multi-herb formula. At higher dosages, side effects may include headaches and GI issues. 

Omega 3s

New research shows that Omega-3 fatty acids help to ease psychological distress and depressive symptoms often suffered by menopausal and perimenopausal women. Taking a high quality Omega-3 supplement also helps to reduce joint pain and protect women’s heart and bone health.

Magnesium

Magnesium eases anxiety and sleep disturbances related to hormonal imbalances in perimenopause and menopause. It also helps to improve heart health and reduce blood pressure, combat osteoporosis and, particularly if you take magnesium glycinate, help with constipation. Most women don’t get enough magnesium in their diets so taking a magnesium supplement is often key for symptom relief. 

Magnolia bark

Magnolia bark is a powerful supplement for menopause prepared from the bark, leaves and flowers of the houpo magnolia tree. Used for thousands of years in traditional Chinese medicine, current research has found that magnolia bark is effective for helping to stop hot flashes, insomnia, anxiety, depression, irritability, vaginal dryness and loss of libido during menopause.

Red clover: natural hormone replacement

Red clover is a natural hormone replacement that acts like weak estrogens in your body. Because they complement your own, more potent estrogens, they can help even out erratic levels of both high and low estrogen. According to a study published in Obstetrics and Gynecology International, red clover also helps with other menopause-related symptoms like low libido, anxiety/depression, sleep troubles and fatigue. And there’s more scientific good news: red clover’s compounds relieve PMS and improve both women’s heart health and the appearance of skin and hair as we age.

Wild yam for menopause

Wild yam extract is naturally rich in diosgenin, a plant compound structurally bioidentical to progesterone found in the body. Bringing progesterone levels back in balance will help to offset estrogen dominance and its related symptoms, including hot flashes and low libido. Wild yam extract may be especially helpful for hair loss in perimenopause and menopause.

Chastetree berry 

Chastetree berry (Vitex agnus-castus) helps restore your natural ovulation and progesterone production until your body is finally ready to stop cycling altogether. If you’re experiencing cramping, breast tenderness, food cravings and bloating, it’s often an indication that your progesterone levels are falling while estrogen is staying high. Because chasetree berry helps to gently raise your progesterone levels, it can bring these hormones back into balance and reduce symptoms. 

Ashwagandha: for stress and anxiety in menopause

Hormonal changes in menopause can make whatever stress you have feel that much bigger by exacerbating the physical effects of stress on your body. Suddenly you have less energy, more anxiety, mood swings and maybe even depression.

Ashwagandha is one of the best herbs for stress and anxiety in menopause. It ranks high among natural mood enhancers for menopause because the herb is an adaptogen — another ‘normalizer’ — which makes it a great tonic for the adrenal glands. Ashwagandha can also boost a sluggish thyroid, and it counteracts depression and makes your brain function better, especially for memory issues due to stress.

Passionflower

Used by traditional cultures to treat symptoms like irritability, anxiety and insomnia, passion flower contains natural monamine oxidase inhibitors (MAOIs), which are known to have antidepressant and anti-anxiety properties. Passionflower also helps to increase levels of gamma-aminobutyric acid (GABA), a chemical in the brain that induces relaxation and reduces anxiety. A study entitled “Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam,” published in the October 2001 “Journal of Clinical Pharmacy and Therapeutics” found that passionflower was as effective as oxazepam at treating generalized anxiety disorder and had fewer side effects.

Phytoestrogens fight hot flashes

Many fruits and vegetables are also supercharged with “phytoestrogens” that are particularly beneficial to women struggling with hot flashes and other menopause symtoms. Phytoestrogens include isoflavones and lignans, two compounds that work gently with your body to recalibrate hormonal balance at the cellular level.

Soybeans and foods made from soy — like tofu — are phytoestrogen-rich because they contain isoflavones. Flax seeds are another great choice because they’re high in lignans. Grind up 1–3 tablespoons of flax seeds every day and add them to soups, salads and smoothies. You also get phytoestrogens in parsley, fennel, celery, garlic, onions, and all sorts of seeds, nuts and legumes.

Ginseng

Stress makes menopause symptoms worse — and this is where ginseng comes in. Siberian ginseng — also called “eleuthoro” — acts to limit excess stress-induced high cortisol levels in your system by inhibiting the cortisol-boosting enzyme C-Jun N-terminal kinase. Through this action, ginseng helps to protect your body from stress, which in turn diminishes fatigue, improves stamina and helps to regulate blood sugar.  

Dong quai for menstrual symptom relief

Originally used in China, dong quai (Angelica sinensis) was introduced to Western medicine in 1899 and has been used ever since for treating hormonal disorders, especially those related to menstruation. Dong quai has been shown to help relieve menstrual cramps and other symptoms like hormonal headache, insomnia and moodiness. Among natural practitioners, dong quai is thought to be more effective when used in combination with black cohosh.

Herbal Equilibrium

Our exclusive multi-herbal formula helps to actively balance all three problem hormones — estrogen, progesterone and testosterone — for total symptom relief. Designed by doctors, Herbal Equilibrium contains a proprietary blend of passionflower, chasteberry, wild yam and ashwaganda for effective adaptogenic support. Additionally, Herbal Equilibrium contains black cohosh, red clover and kudzu, three herbs that form a powerful and synergistic isoflavone-glycoside complex that diminishes symptoms associated with estrogen deficiency like hot flashes and night sweats.

Menopause Weight Loss Combo

During perimenopause and menopause, women tend to gain more midsection fat and have a harder time losing weight. This is due to hormonal fluctuations that: 1. increase fat deposition around the midsection (aka belly fat) and 2. slow down metabolism. This double trouble is why your old diet tricks don’t work. Until you address underlying hormonal imbalances, extra pounds are going to stay stuck. So that’s why we’ve combined Herbal Equilibrium, for menopause symptom relief and hormonal balance, and M-Boost, our metabolic formula for weight loss, cravings and metabolism support, into an easy to take Menopause Weight Loss Combo. Weight gain in perimenopause and menopause is different and our support gives you the tool to finally shed this stubborn weight.

Menopause Weight Loss Combo

For hormonal weight, belly fat, menopause symptoms & cravings

★

★

★

★

★

Learn More

Get the most out of your supplements 

Herbs and other natural menopause supplements work best when you take them regularly over time. Most herbs work by nourishing and rebuilding, which means they need some time to work their magic.

Also keep in mind that supplements are most effective when accompanied by other positive lifestyle choices. So, please, take care of your health in other ways as well, especially a healthy diet, getting to bed at a decent hour and managing that stress level in whatever ways work best for you — in menopause and beyond.

The post Best natural supplements and vitamins for menopause and perimenopause appeared first on Women's Health Network.

What if we told you that all it took to erase some of your worst symptoms of menopause was a few simple tweaks to your daily routine? Well, it’s true! Some of the latest research on menopause remedies shows how little changes — we’re talking new habits that take less than five minutes — can help to reduce hot flashes, reverse menopause weight gain and make achy joints a thing of the past. 

Ready to give these fast menopause remedies a try?

Symptom: Hot flashes

Hot flashes are the most common symptom of menopause and perimenopause. More than two-thirds of North American women who are heading into menopause have hot flashes.

Solution: For hot flash relief, pour a cup of tea

A recently published study suggests that one of the remedies for menopause is regularly sipping milk thistle tea, which can cut hot flashes by up to 73 percent within three months! Researchers credit silymarin, a compound in milk thistle that helps the liver deactivate excess hormones that throw your internal thermostat off balance.

Plus, sipping tea is a relaxing way to spend a few minutes of your time and cut back on stress that could be sending your symptoms into overdrive.

Symptom: Achy, painful joints

As many as 77 percent of women experience joint pain during menopause. The reason? Fluctuating estrogen levels. Estrogen is a natural anti-inflammatory for joints, so as levels of the hormone drop during menopause, inflammation and pain can increase.

Solution: Take a quick walk

Walk for 4.5 minutes (aka 4 minutes, 30 seconds) two times each day. According to researchers, a few small bursts of activity in this small time frame are enough to signal the body to lessen the inflammatory response and lubricate joints.

Joint Health Support

Advanced support for joint comfort and mobility

Learn More

Symptom: Hormonal weight gain and belly fat

Gaining more weight in menopause, especially belly fat? One of the best ways to beat middle age “meno belly” spread is to boost your gut’s “good bacteria.” Growing research on gut health has found that body weight — and the ability to shed excess weight — is related to the amount and diversity of the body’s gut flora. 

Solution: Take a minute to sip a probiotic-rich drink

In one study on successful weight loss, people with weight to lose who sipped three daily servings of kefir (a probiotic-rich yogurt drink) lost 81 percent more belly fat than those who only cut calories. Kefir boasts 10 kinds of beneficial bacteria that optimize the body’s ability to use food for energy. Other sources for probiotics include yogurt, sauerkraut and other fermented vegetables. Another quick way to get more probiotics? Take a high quality probiotic supplement daily to replenish beneficial flora.

Super Biotic

Our exclusive research-backed 8 strain formula delivers 15 billion CFU for superior probiotic support.

★

★

★

★

★

★

Shop Now

Symptom: Low libido

Not feeling “in the mood” lately? If you’ve noticed your sex drive has plummeted, you’re not alone — research has shown that 40-50% of women experience a loss of sex drive during the menopause transition.

Solution: Eat more iron-rich foods!

According to a study of women, sexual function and satisfaction were significantly lower in women with iron deficiency anemia. Other signs of anemia include loss of energy, difficulty concentrating and dizziness. Work more foods like oysters, strawberries, sweet potatoes and spinach into your diet to give your iron levels a boost, or take a supplement. Bonus iron: cook up your next romantic dinner in a cast iron skillet — trace amounts of the mineral will be released into your food.

Symptom: Thinning, brittle hair

About half of menopausal women notice accelerated hair loss and changes in texture, according to a recent study. Fluctuations in sex hormones may be part of why once lush hair is now thinning or brittle, but the real culprit for many women is chronic stress. Over time, chronic stress and elevated stress hormone levels push large numbers of hair follicles into a resting phase. Within a few months, hair can fall out suddenly when simply combing or washing your hair. Hair that you do have may become thinner and more prone to break.

Solution: Take a brisk walk

Exercise reduces levels of the body’s stress hormones and helps restore sex hormone balance too. Exercise also increases blood flow and circulation, bringing nourishment to hair and helping to stimulate new follicle hair growth. So what are you waiting for? Going for a brisk 20-minute walk most days may be all you need for inside-out symptom relief that you can feel and see.

Wonder what your symptoms are telling you? Take our quick Hormonal Imbalance Quiz to find out.

The post 5 fast remedies for menopause symptoms appeared first on Women's Health Network.

Nutrients from the foods we eat help our bodies produce our hormones. Some foods are better than others at helping us make our hormones; other foods can actually disrupt our hormones and push us into a state of imbalance. And some foods are true superfoods for hormonal balance.

3 superfoods for hormonal balance 

Here are the three hormone-balancing superfoods that I want you to eat more of — apples, cherries and pomegranates. 

These fruits are naturally “just sweet enough” and have so many incredible benefits for helping with hormonal balance. 

Apples

Apples contain a key compound — Calcium D Glucarate — that helps detoxify estrogen from the liver and improve overall estrogen metabolism, needed for hormonal balance. 

What’s more, once the estrogen has been detoxified from the liver, the fiber in apples helps to flush this estrogen out through the colon. Snack on an apple a day to help keep hormonal issues at bay. Add an ounce of a hard cheese or handful of nuts to fill out your snack. 

Cherries

Cherries are such a treat and if you suffer from insomnia as one of your hormonal issues, snacking on cherries can help because cherries are a natural source of melatonin — the “sleep hormone” released by your pineal gland. As you age, you produce less and less melatonin. 

Studies have found that cherries have the ability to increase melatonin levels, total sleep time and quality of sleep. 

Cherries also contain other hormone-balancing nutrients including magnesium and Vitamin C. 

Magnesium helps calm the body’s stress response by preventing the release of stress hormones cortisol and adrenaline. 

Magnesium Glycinate

For healthy metabolism, muscle function & regularity

Shop Now

Vitamin C is an essential vitamin for creating and regulating hormones such as estrogen and progesterone. 

Cherries are a sweet treat on their own, or pit cherries and use to top a cup of plain yogurt. 

Pomegranates

And one more fruit that has such benefits for your hormones — pomegranate. 

Excess estrogen can cause mood changes, weight gain, headache pain, breast tenderness and even more severe symptoms. 

Pomegranates help by acting as a natural blocker in the body against harmful or excess estrogens. Pomegranates are rich in anthocyanidins — sugarless plant pigments — and flavonoids, which are both important for detoxifying and protecting cells. Pomegranates are high in Vitamin C, and also rich in vitamins A and E and folic acid which are all important for healthy hormone production. 

Although some women worry about foods with estrogenic properties, pomegranate is a natural adaptogen, increasing levels of estrogen when the body is low but blocking stronger estrogens when levels are too high. 

These three fruits can be snacks, or be incorporated in so many different dishes during meals. Have fun! Who knew balancing your hormones could taste so good?! 

Foods to avoid

And now for some foods to avoid… Are you lethargic and gaining weight? Do you have insomnia? Is your thinking fuzzy, or are you experiencing hot flashes and irritability? If you are having lots of these hormonal symptoms in perimenopause and menopause, I want you to do a diet dump for the #1 hormone-disrupting foods — processed foods with lots of added sugar! 

I am talking about cookies and all those other sugary treats that we all love to dive into for an afternoon snack. Refined sugar can send your hormones on a roller coaster, feeding into all these symptoms and making them much worse. 

The post Favorite superfoods for hormonal balance appeared first on Women's Health Network.

Calorie restriction and strenuous exercise don’t do much to budge stubborn midsection weight gain in perimenopause. So, what does?

You may be surprised to learn that the secret to losing a “menopause belly” is actually fairly simple. First, you need to address the underlying hormonal imbalance driving this different kind of fat accumulation. When you do, your body can finally let go of the weight. And you can look and feel the way you want.

The cause of meno belly is in your hormones

During perimenopause and menopause, women’s hormone levels are in a state of major flux. Estrogen may be dropping but also spiking. In this state of instability and imbalance, hormonal or metabolic imbalances that were once simmering invisibly on the back burner can start making themselves known. 

Estrogen fluctuations trigger hormonally active visceral fat

One of estrogen’s actions is to deposit subcutaneous fat onto your hips. As estrogen levels fluctuate in perimenopause, that signal weakens and fat deposition shifts to the abdomen. This midsection weight (aka meno belly fat) is different because it contains visceral fat. This is fat that accumulates deep within the abdominal cavity. Visceral fat is hormonally active, exacerbating existing hormonal imbalances and making the hormonal roller coaster of perimenopause an even bumpier ride.

If you already have noticed the appearance of menopause belly fat, consider this a flashing red flag. You need to focus on balancing your reproductive hormones, starting now. The easiest way to restore healthy and balanced hormonal ratios is with time-tested herbs and other natural compounds that provide adaptogenic support to respond to your body’s unique hormonal needs. Our Herbal Equilibrium formula has helped thousands of women restore balance to hormones and release hormonal weight.

Cortisol: the stress hormone that accelerates belly fat

It’s not just reproductive hormones that lead to belly fat deposition. Belly fat contains receptors for cortisol, our body’s main stress hormone. When we’re stressed our adrenals release cortisol. This stimulates these belly fat receptors — resulting in the formation of even more belly fat. 

Keep in mind that stress is also a potent trigger for inflammation. Chronic inflammation alone can make it hard to lose added weight. It inhibits some enzymes that normally break down fats in the body.

Constantly feeling stressed out may seem like the norm in today’s fast-paced society. But that does not mean that it’s healthy. To tame your cortisol levels, do whatever works for you to slow down and de-stress: unplug, delegate, meditate, stretch and relax. Taking a high quality adrenal supplement also helps to support balanced cortisol levels.

Insulin resistance is a trigger for meno belly weight gain

Insulin is a powerful hormone that regulates blood sugar metabolism in the body. Chronic stress and abdominal fat can encourage insulin resistance, in which cells aren’t able to work with the hormone to use glucose for energy. When cells aren’t able to take in glucose, the body more easily turns these calories into fat — even if you’re dieting. 

The good news is you can do something about insulin resistance. Strength training to build muscle also boosts your metabolism and makes those insulin receptors more sensitive, helping you to lose weight. Ever notice how men tend to lose weight more easily than women? It’s because they have more lean muscle mass.  

Chronic sleep problems affect appetite-regulating hormones

Is perimenopause robbing you of sleep by causing night sweats and making you wake up at odd hours of the night? Is your system still too wired at bedtime to get into sleep mode? 

Chronic sleep deficits — whatever the cause — can promote weight gain. This is because of the effects that sleep has on two hormones that regulate appetite. When you get enough sleep your body releases leptin, a hormone that controls appetite. Not enough sleep means a bigger release of ghrelin, a hormone that literally makes you crave junk food!

You may feel like you just have lousy self-discipline when in fact it’s your body chemistry that’s making it more difficult to eat healthy and to know when to stop. Whatever it takes, really try to make sure you get enough sleep at night. 

Foods to eat — and foods to avoid — to support meno belly weight loss

You’ve probably noticed that crash diets don’t work to budge menopause belly fat — no matter how much you restrict calories. The reason for this when you’re in perimenopause is that weight loss is more complex than “calories in/calories out.” To be successful a meno belly diet requires the added step of focusing meals and snacks around foods that help restore and maintain hormonal balance.

Meno belly diet: 6 key steps to shed midsection weight gain

1. Cut the sugar. When your hormones are out of balance in perimenopause, balancing your hormones and optimizing your overall health are virtual requirements for losing unwanted weight and belly fat. Sugar is a trigger for hormonal imbalance, so keep it to a bare minimum in your diet by eliminating sugary processed foods which are notorious for containing large amounts of added sugar as well as unhealthy fats that also harm hormones. If you’re craving something sweet, snack on a serving of fresh fruit. Apples, pomegranates and cherries are considered superfoods for hormonal health because they contain hormone-friendly compounds that can improve hormonal balance — and satisfy your sweet tooth.
2. Eat foods that lower inflammation. As you go through the menopause transition, increasing oxidative damage throughout the body can trigger chronic inflammation. Science tells us again and again that there’s a direct link between chronic inflammation and difficulties with shedding excess weight. You can stop this chain reaction and protect your body from oxidative stress by increasing your intake of antioxidant-rich foods. These include: broccoli, spinach, carrots, artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, kale, nuts and even dark chocolate.
3. Fill your meno belly diet with fiber. When your body is in a state of hormonal balance it is making hormones in the correct ratios, but it is also metabolizing and excreting these hormones to keep the entire endocrine system humming along. To help promote healthy estrogen metabolism, eat more fiber. As studies have shown, high fiber diets promote healthy estrogen levels by helping the body to excrete excess amounts of the hormone. This is especially important for women with estrogen dominance. High fiber foods include dark green veggies, brown rice, oats, millet, root vegetables and seeds.
4. Pack enough protein. Eating protein provides your body with amino acids, which in turn function as the building blocks of hormones, including estrogen, insulin and thyroid hormones. Protein in meals and snacks also helps to stabilize insulin levels, leading to more even energy levels throughout the day (something that makes sticking to a diet a little easier). To support healthy hormonal balance, aim to eat about 20-25 grams of protein at every meal and about 10-15 grams with a snack.
5. Eat for symptom relief. Foods rich in iron and calcium can be helpful for relief of mood swings, hot flashes and other common menopause symptoms. When you have fewer menopause symptoms, you can get enough sleep (without hot flashes keeping you awake) and better support your body in losing weight. Meat, fish, eggs, beans and lentils are good sources for both these nutrients. Foods to exclude or limit because they can trigger hot flashes and other symptoms include alcohol and caffeine.
6. Supplement with medicinal herbs. Certain herbs and other plant medicines have been used for centuries to effectively balance women’s hormones, especially during perimenopause and menopause. These aren’t your usual culinary herbs, so to reap the benefits, look for an herb-based nutritional supplement that can address your particular mix of hormonal symptoms.

Total support for hormonal weight loss

Overcome weight loss resistance with intensive support for metabolism, fat burning and hormonal balance.

★

★

★

★

★

★

Shop Now

Best exercises for shedding meno belly fat

The good news is that losing a meno belly doesn’t require long, strenuous workouts. In fact, working out at too high an intensity can stress the body and trigger added cortisol production. The best forms of exercise for shedding meno belly fat are those that energize the body and work muscles at a more moderate level. Here are four exercises to try:

Walking. As simple as it gets, going for a brisk 20-30 minute walk on most days of the week is a cardio workout that relieves stress, gently works your muscles and lifts your aerobic output, helping you burn calories and belly fat. You can walk indoors on a treadmill, but try to get outside. Sunshine’s added Vitamin D boost helps your body maintain hormonal balance.

Yoga. Practicing yoga helps to calm your mind and reduce cortisol, helping to prevent this major stress hormone from “feeding” more belly fat. It’s also a great whole body exercise for core muscle toning and balance.

Swimming and water aerobics. If your knees and other joints tend to hurt during exercise, try swimming and water aerobics. The buoyancy of water takes pressure off your joints, giving you the ability to exercise without pain. Plus, the added resistance of water gives your workout more muscle-strengthening power.

Strength training. Engage in exercises that focus on the major muscle groups — your arms, legs and core. Try a strength-training exercise like Pilates or hit the gym for a more traditional workout with weights. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently.

With so many approaches to try, here’s the encouraging message: just because that meno belly fat hasn’t budged lately doesn’t mean that it won’t when you try a different approach!

Want even more new ideas for stopping hormonal weight gain? Read our article: Demystifying perimenopausal weight gain.

The post “Meno belly” is different from other fat – and the way you lose it is different too appeared first on Women's Health Network.