Category: Bone health

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NATURAL MENOPAUSE

Menopause is a normal phase of a woman's life, so when problems arise, it is often because of imbalances that have developed through changing hormonal levels. Menopause is a rite of passage through the next stage of your life.  Aviva Room describes menopause:

'Venturing through the gateway to enter an ancient temple, to claim that joy a woman must be willing to pass beyond the monsters who guard its gate…as thousands of women from all cultures throughout history have whispered to each other, it is the most exciting passage a woman ever makes.'- Aviva Romm - Botanical Medicine for Women's health.

Changes influence menopause in hormone levels, particularly oestrogen, primarily produced by the ovaries. Smaller amounts of oestrogen are also produced by the adrenal glands and, in pregnant women, by the placenta. The body does not stop producing this hormone overnight; this process can take several years, during which symptoms arise gradually. This gradual change is called perimenopause.

However, the body does not stop producing oestrogen overnight, and the process can take several years. During this period, symptoms arise gradually. This gradual change is called ‘peri-menopause’. 

Menopause, whether peri- or post-menopausal, often prompts women to re-evaluate their lives. For some, it is a smooth transition, but for others, physical and psychological symptoms can be more pronounced. These symptoms may include feelings of vulnerability and anxiousness, sleep disturbances, hot flashes, skin and vaginal dryness, difficulty concentrating, memory problems, and reduced libido.

Decreasing oestrogen levels can predispose the body to conditions such as cardiovascular problems and osteoporosis, as oestrogen levels play a role in calcium absorption and collagen metabolism. Increased irritability, sleep deprivation, and stress can also affect adrenal hormone production, with low adrenal function being a significant underlying cause of menopausal symptoms. Throughout life, the adrenal glands produce hormones like cortisol, aldosterone and adrenaline.

Western Herbal Medicine (WHM) offers a beneficial approach to reframing menopause, viewing it from a "wise woman" perspective. Balancing the body with botanicals can support and restore health and equilibrium during menopause. Patient-centred care focuses on nourishing the whole person, empowering them for change while the hormonal and nervous systems undergo profound transformations, allowing for a new sense of self.

Many women have tried over-the-counter remedies such as Black Cohosh, Evening Primrose, or Red Clover, which may offer some relief. However, the levels of herbal extracts in these supplements might not be effective enough, or the combination of herbs may not adequately address specific symptoms. An herbal medicine therapist can help tailor a treatment plan to reduce individual menopausal symptoms and support overall health during this biological transition.

You might have used over-the-counter remedies such as Black Cohosh, Evening Primrose or Red Clover, amongst other herbal remedies, which have offered some assistance. The levels of the herbal extracts in the over-the-counter supplements might not be effective enough, or your symptoms are not helped by the combination of the herbs you have purchased.

In supporting you through this time of transformation,
a Herbal Medicine therapist will help you define what is essential to your care.
It often is to reduce your menopausal symptoms and focus on your overall health whilst supporting you during the biological
changes your body is going through.

 

Lifestyle factors:

A healthy diet:  Lower sugar, saturated fat, and salt intake.

Maintaining bone strength: A diet rich in calcium and vitamin D strengthens bones. Magnesium and calcium are crucial for bone health and must work in tandem. Vitamin D, in its active form, calcitriol, and vitamins K1 and K2 also promote bone health and prevent calcification of blood vessels and kidneys.

Be active: A feeling of increased stress and anxiety during menopause is normal. Regular exercise helps convert stress into positive energy while guarding against heart disease.

Regular exercise reduces stress and anxiety, guards against heart disease, and strengthens bones. Activities like walking, cycling, swimming, running, aerobics, or yoga are beneficial.

Aim to reduce or stop smoking: Smoking has been shown to lead to earlier menopause and trigger hot flashes. If you smoke, you also run a higher risk of osteoporosis. Research also suggests that smoking impedes the hormone calcitonin, which helps build bones and inhibits calcium reabsorption to the bones.

Food information:

Get enough calcium: Eat two to four servings of dairy products and calcium-rich foods daily. Sources include dairy, fish with bones, broccoli, and legumes.

Pump up your iron: Sources include lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grains. Older women need 8 milligrams of iron daily.

Get enough fibre: Aim for 21 grams daily from whole grains, fruits, and vegetables.

Eat fruits and vegetables: Have at least 'five a day' of fruit and vegetables.

To avoid hot flashes, Reduce your intake of coffee, alcohol, and spicy foods, especially at night. Instead, opt for herbal teas, decaffeinated drinks, and water.

Energy levels: Avoid sugary snacks and foods that cause glucose spikes, leading to fatigue.

Keep skin hydrated: Drink plenty of water. The nutrients and oils in nuts, seeds, and legumes contain vitamin E, zinc, calcium, and magnesium. The diet's nutrients (vitamins and minerals) and oils may help prevent dry skin.

To decrease irritability and enhance mood stability, Eat high-protein foods containing tryptophan, such as turkey, oats, and legumes, to help regulate mood and control sleep and appetite. Serotonin can also help regulate moods and may help control sleep and appetite.

Promote a healthy brain: Yogurt contains healthy bacteria, Lactobacillus and Bifidobacteria. Emerging evidence shows that these bacteria and fermented products positively affect brain health. Pumpkin seeds and bananas are excellent sources of potassium and zinc, which help regulate electrolyte balance, manage blood pressure and may help reduce stress and anxiety symptoms. One study on 100 female students found that zinc deficiency may negatively affect them. Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.

'No two women are the same.
The individualised, therapeutic herbal treatment plan has brought welcome relief to my clients.'

Book a 15-minute free telephone conversation to discover
how The Green Herbalist Clinic can help you.

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SUPPORT THE CHILD’S HEALTH THIS AUTUMN

BACK TO SCHOOL

The Green Herbalit Clinic Blog

Tips for Parents to Keep Their Children Healthy Throughout the School Year

 

Starting school or going back to school is an exciting time, and we want our children to enjoy it and be ready to learn. Once you've sorted out the school uniform, the correct backpack, necessary stationery, and important shoes, it's time to think about the transition to school.

We all remember the excitement or nervousness of starting school in September. Being "school ready" today involves ensuring your child has strong social skills, independence in personal care, and a desire to learn.

Here are some things that might be helpful

Hygiene

Good hygiene practices can prevent the spread of bugs and germs. Handwashing with soap and water, especially after using the toilet, is crucial. Teach your child the importance of using tissues for sneezes and runny noses. Sneezing into the elbow is a good alternative in the absence of tissues.

 


Diet and Nutrition

Your child’s diet is the foundation of their health and well-being.

A balanced, colourful plate with all food groups provides the necessary nutrients for optimal health. While daily time constraints and picky eaters can make healthy eating challenging, supplements can help fill nutritional gaps. Omega-3 fats, vitamins, and minerals support growth, skin, eyes, and immune system, and aid concentration and memory functions.

 

Digestive Upsets

Although digestive processes mature when your child reaches 6-8 months, their developing gut is still unfamiliar with various bacteria, viruses, food, and environmental factors.

A healthy diet with fresh vegetables, fruit, yogurt, lean protein, and carbs supports digestive health. Probiotics and adequate hydration help maintain a healthy gut microbiome.

The microbiome in the gut is a good balance of symbiotic microbial cells. They all contribute to successfully supporting our digestion and, therefore, our well-being. With gut-compromising elements and dehydration, it’s no wonder young children suffer from digestive upsets or constipation. To help maintain a healthy gastrointestinal population of the microbial cells in your child’s gut when faced with upsets, diet-based pre- and probiotics and adequate hydration are necessary.

For persistent digestive issues, a visit to the doctor is advisable.


Healthy Growing Bones

Bone health

Bones are the scaffolding that supports your child’s developing body. Bones are living tissues that support your child’s body. Encourage your child to make "deposits" into their "bone bank" by eating calcium-rich foods and engaging in weight-bearing exercises. Boys typically attain higher bone mass after puberty, and both boys and girls should maintain a balanced diet and regular exercise to support bone health

Throughout childhood and adolescence, significantly more bone is deposited than withdrawn as the skeleton develops in both density and size. Bone mass (the amount of bone tissue in the skeleton) peaks in the late twenties. At this age, bones have reached their optimal density and strength. Approximately 90 per cent of peak bone mass is attained by the age of 18 in girls and 20 in boys, meaning childhood really is the best time to invest in bone health.

It’s possible that coughs, colds, and scraped knees will dominate the conversations you have about your child’s health – not bones. But, in truth, there’s no better time to start thinking about bone health than childhood. This stage of life will lay the foundation for your child’s skeletal system (in fact whole body including the immune system) in the coming years.

Here’s everything you need to know about nourishing your child’s bones.

Factors that affect peak bone mass

Myriad factors will affect your child’s bone health as they grow – some you can influence, like nutrition and exercise, and others you can’t, like gender and hormones.

Gender

Typically, bone mass density is much greater in men than in women. Prior to puberty, boys and girls were on an equal playing field when it came to bone mass. After puberty, however, boys usually attain higher bone mass than their female counterparts.

Hormones

Sex hormones—oestrogen and testosterone—are vitally important in the development of bone mass. If a girl frequently misses her period, it may signal that she has lower bone density. On the other hand, those who start menstruating at an earlier age usually have higher bone density.

Promote exercise

Exercise is another powerful weapon for cultivating strong bones. It provides the greatest benefits in the areas of the body that bear the most weight, such as the hips during running. Aerobic exercise will keep that bone density good. Children model themselves on us, and we as adults can be role models by eating proper nutritious meals and having adequate exercise.

Just like muscles, bones get stronger the more work they do. And that’s why exercise needs to be a foundation of your child’s lifestyle. While any form of physical activity, such as  – dancing, tennis, running, walking, football, basketball, and hiking – is very beneficial for bone health. Ultimately, if you want to encourage your child to move more and sit less, a lifelong love of exercise is one of the best gifts you can give them. The NHS suggests children and young people (aged 5 to 18) should be active for at least 60 minutes daily.

Running, jumping, cycling, kicking, or throwing a ball are all great ways for your child to be active. Physical activity produces strong muscles and bones, a healthy weight, and normal cognitive function. An active lifestyle goes a long way in supporting mental well-being.

Motivating children to be energetic can be like pushing water up a hill, but there are fundamental rules you can follow to help engage your child. Choose age-appropriate activities. This might mean giving your child varied opportunities to be active, such as clubs, classes, or playground visits, and above all, focusing on FUN.

Ensure your child is eating enough

Eating too little can deprive the body of vitally important nutrients, wreak havoc with metabolism, and interfere with hormone production. A calorie deficit can severely compromise bone health in childhood and adolescence.

Recipes - 

Recipe Ideas for even the fussiest of kids

It’s normal to be a little fussy about food when growing up, but that doesn’t make your life any easier. Getting the youngsters to choose their breakfast the night before could be the solution to those maddening mornings as you try to race out the door to get them to school on time. Starting the day with a nutritious and healthy meal will support concentration, mood and energy levels so don’t go half-hearted into this important chow time.


Overnight Oats Recipe

½ cup of oats
1 cup of milk

Then,, you can add any extra flavours you would like! One small cored and grated apple, three tablespoons of chia seeds, one tablespoon of nut butter, and half a teaspoon of cinnamon. Involve your little one in the preparation and flavours.


Method

All you need to do is mix the oats and milk and chill in the fridge overnight.
Serves one hungry child


Struggling with breakfast ideas?

Evidence suggests that a protein, fibre-rich start to the day will sustain your child’s morning up to snack time. Try eggs on toast or homemade granola, dried fruits and nuts add valuable fibre, porridge with a banana, and the occasional pancake will always put a smile on that cute little face. A trendy smoothie is also a fabulous way to ensure your child gets a nutritional power punch of goodness! You can even sneak in some of those dreaded green vegetables as they can be hidden by the taste of the fruit that kids love.


Homemade Granola Recipe

2 Cups of oats
½ cup of nuts / dried fruit
¼ cup of pumpkin seeds or sunflower seeds
2-3 tablespoons of honey
2 tablespoons of oil (whatever you have handy but preferably olive)

Optional Extras
½ teaspoon of vanilla or almond extract
1/2 teaspoon of cinnamon


Method

Preheat the oven to 180 degrees C.
Combine all the ingredients in a mixing bowl and mix well. Spread the mixture in a thin layer on a baking sheet lined with parchment paper and bake until golden—this should take 15-20 minutes. Check at regular intervals and mix to ensure even cooking.
Cool before serving and storing.
Keep in an airtight container and store in a dry, cool place for up to 2 weeks.


Chewy Energy Balls Recipe

50g oats
5 large pitted dates
3 Dried Apricots
4 tbsp smooth peanut butter (or any nut butter)
1 tbsp Chia Seeds
2 tbsp cacao/cocoa powder
1 tbsp sesame seeds


Method

Blitz all the ingredients to form a stiff dough (add more peanut butter if the mixture is too dry). Makes about 10 balls.
Place the mixture in the fridge to chill for 15-20 minutes.
Once chilled, divide the mixture into 10 portions using your hands or a scoop.
Roll each portion into a ball and set it aside. Scatter the sesame seeds on a large plate and roll each ball in them until covered.
The balls will keep in the fridge for up to a week (though don’t be surprised if they don’t last that long!).
 

Ideas to Liven up their lunchbox

Preparation is key to minimising stress levels (specifically yours) regarding the packed lunch. Variety is a challenge, so planning the week’s lunch box will take the pressure off. Make the lunch box up the night before, and perhaps include leftovers from the night’s meal. Remembering to get all the food groups you can into their lunch box is key. Take a look at our Whole Foods range for some great lunchbox additions.

Focus on fresh vegetables, fruit and healthy fats like the ones found in nuts and seeds, and carbohydrates such as wholegrain bread. Whatever you decide goes into that box, colour, flavour and variety will gain you brownie points and most importantly a happy child.

Egg Muffins

2 eggs
A handful of chopped veggies, meats or cheese


Method

Preheat the oven to 180 degrees.
Whisk the eggs and add the veggies, meat and cheese – The options are endless.
Divide the mixture into a lined cupcake or muffin tin.
Bake for about 10-15 mins.

 

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