EFAs for Menopause Treatment

by IVL Products

All women have to go through menopause at some point in their lives. The unpleasant symptoms can make life difficult, but there are ways to deal with some of the worst side effects of menopause simply through your diet.  

Women who consume essential fatty acids regularly can reduce the negative symptoms of menopause.

Increasing your intake of EFAs, (or essential fatty acids) is easy.  Not only will you experience less severe menopausal symptoms, but the EFAs offer many other health benefits as well.

What Are EFAs?

Essential fatty acids are so named because your body cannot produce them naturally. The only way to get them is through your diet. 

Your body cannot synthesize linolenic (omega-6) and linoleic acids (omega-3) that are critical to the normal functioning of all the tissues of the body.  Without sufficient EFAs, you are at an increased risk for:

  • Liver and kidney abnormalities
  • Depression
  • Dry Skin
  • Decreased immune function

However, when you get adequate amounts of omega-3s and omega-6s, you have a decreased risk of:

  • Heart disease
  • Stroke
  • Ulcerative colitis
  • Menstrual pain
  • Breast cancer

EFAs have been found to greatly help reduce the most troublesome menopausal symptoms like:

  • Hot flashes
  • Vaginal, hair and skin dryness
  • Mood swings and depression

A study conducted by Italian scientist back in 2005 noted that women who ate a diet rich in omega-3 fatty acids reported a “progressively and highly significant reduction” in hot flashes. They concluded that this could be a result of the influence omega-3s have on nerve cell membranes, helping to reduce their sensitivity to hormonal fluctuations.

Related:  Top Three Heart Healthy Nutrients

It has long been known that having an adequate intake of EFAs helps balance hormones, increase immune function, improve cardiovascular health and promote healthier skin and hair.

Happy Food

What you may not realize is that omega-3 fatty acid EPA helps the body produce adequate levels of serotonin, the “happy” neurotransmitter that greatly affects our moods. Depression and mood swings often accompany the hormonal changes you will be experiencing making EFAs an essential part of your menopause diet.

Brain Food

DHA is a natural brain booster. It keeps nerve cell membranes in the brain healthy, which means better cognitive function, and less memory loss. 

The Menopause Diet

By incorporating foods rich in essential fatty acids into your diet, you can greatly reduce unpleasant menopausal symptoms and improve your health overall.  It is essential that you get the right combination of omega-3s and omega-6s in your diet and that can take some research and planning. Omega-6 fatty acids compete with omega-3s for use in the body, so getting the right ratio of each is important. 

DHA (omega-6) is found in animal foods like beef and pork and corn oils. These are generally plentiful in our diets and most Americans eat too many omega-6 foods when they should be eating foods with more omega-3 fatty acids like.

  • Flaxseeds and flaxseed oil
  • Walnuts
  • Canola, soybean, walnut oils
  • Fruits
  • Beans
  • Fish

Trying to get your EFAs in supplement form is not the most efficient way to up your intake of them.  Besides the nasty fish tasting burps many pills cause, the fish oil molecules are highly unstable and can quickly decompose and release cell damaging free radicals.

Omega-3s for Everybody

Whether you are going through menopause or not, eating more food rich in the omega-3 fatty acids EPA and DHA just makes good sense. 

You will look better, feel better and be more prepared to handle the hormonal changes when you eat more foods with omega 3 for menopause relief.


Vitamins for Menopause Offer Safe Alternatives To Hormone Replacement Therapy

by Health News

Millions of women experience hot flashes, night sweats, fatigue, vaginal dryness, irritability and insomnia when they are menopausal. In many cases the symptoms are so severe that they ask their doctors for hormone replacement therapy (HRT) which can have serious side effects including an increased risk for cancer. Recent studies have confirmed using vitamins for menopausal symptoms as a safe, natural way that women can find relief without putting potentially dangerous hormones into their bodies. 

Safely Avoid Hormone Replacement Therapy with Vitamins for Menopause

Although there are several vitamins that help provide relief, vitamin E is at the top of the list. Vitamin E is a fat-soluble vitamin that protects cells against free radicals. A study from the British Medical Journal found that vitamin E reduced hot flashes in 64 percent of the women tested and that it also helped reduce the symptoms of vaginal aging. Fifty percent of the women in the study reported healing of vaginal atrophy as well as a decrease in pain during sex.

Most holistic practitioners also recommend a B-complex supplement for menopausal women. B-6 helps balance out the hormone-related mood swings and B-12 fights the fatigue that many women experience as their estrogen levels drop. 

RelatedFour Common Myths About Calcium

In addition to vitamins for menopause calcium supplements are also recommended because this important mineral helps fight age-related loss of bone density. Studies show that calcium supplements are more effective when taken in conjunction with vitamin D. 

While vitamins have an important role to play in relieving menopause symptoms, an overall healthy lifestyle will support vibrant health at all stages of life. A healthy lifestyle includes:

A Nutritious Diet: A healthy diet that includes plenty of fruits, vegetables and whole grains can help you look and feel your best. Make sure you purchase organic, locally grown produce because it has the highest nutritional value.

Exercise: Exercise helps you maintain a healthy weight and also aids in coping with the stress that is associated with menopausal symptoms. Make regular workouts part of your daily regimen.

Sleep: Insomnia is a common problem for menopausal women and night sweats exacerbate the problem. Take melatonin supplements to help you sleep and make sure you keep a glass of cold water on your nightstand. There are cooling pillows on the market that can help you be more comfortable at night so you can get the rest you need.

Stress Management: Meditation, yoga, deep-breathing exercises, massages and soothing music are great stress reducers. Spend time with supportive friends and make time for your favorite hobbies. It’s easier maintaining a rich quality of life during menopause if you minimize your stressors. 


The Estrogen, Serotonin, and Melatonin Connection: Balance is Essential

by Institute for Vibrant Living

Menopause management is a balancing act that can be very confusing for women who are suffering from hot flashes, night sweats, vaginal dryness and other symptoms. Understanding the causes for menopausal symptoms can be difficult because there are physical, psychological and emotional components associated with the change of life. Recent studies have found a link between estrogen, serotonin and melatonin that might shed some light on the causes for certain symptoms. 

For a smoother transition into menopause, learn about how balanced estrogen levels lead to healthier serotonin and melatonin levels.

Serotonin is a neurotransmitter that carries nerve impulses from your brain to your body. It is often called the “happy hormone” because of its positive effects on mood. Low levels of serotonin can lead to depression, fatigue, sexual dysfunction and sleep disorders. Because estrogen is needed to produce serotonin, the declining levels of estrogen associated with menopause result in lower serotonin levels.

To further complicate matters, low serotonin levels lead to low melatonin levels. Serotonin is synthesized in the body to make melatonin, the hormone that is essential to restful sleep. Melatonin controls the body’s circadian rhythms to regulate sleep cycles.

RelatedNine Ways to Naturally Boost Energy

People with low melatonin levels are prone to sleep disorders that leave them in a perpetual state of fatigue. Chronic insomnia has adverse effects on all aspects of health and it can be especially troublesome for menopausal women.

Simply put, the estrogen, serotonin and melatonin imbalances can (and often do) create the perfect storm for menopausal symptoms mood swings and sleep disorders. The symptoms can become so troublesome that women seek help from their doctors who often prescribe hormone replace therapy (HRT) and sleeping pills. Both HRT and prescription sleep aids have unpleasant and sometimes dangerous side effects. 

Fortunately both serotonin and melatonin levels can be boosted through dietary changes and nutritional supplements. Studies show that tryptophan supplements help to increase serotonin and melatonin levels in the brain. Food sources of tryptophan include soy, pumpkin seeds, walnuts, peas, whole grains and low-fat dairy products.

Serotonin and melatonin supplements area available online and in natural heath stores. They come in pill, capsule or powdered forms. These supplements are a safe, natural alternative to prescription medications. Add them to your daily regimen to boost your mood, help you sleep and keep you healthy.  


Six Potent Probiotics

by Cindy Gray

If you are seeking a natural remedy to help with diarrhea, then look to probiotics.  These potent little strains of live bacteria and yeasts are very good for your digestive system and can bring relief to those suffering from occasional to chronic diarrhea.

Those who suffer from diarrhea will find probiotics a powerful remedy.

Probiotics are naturally helpful to your body; and you can ingest them easily from certain foods and supplements.  There are many kinds of bacteria classified as probiotics and they all have different health benefits, but almost all of them come from two groups:

  • Lactobacillus – the most common probiotic, it can be found in yogurt and other fermented foods.  It can help those who are lactose intolerant and ease diarrhea.
  • Bifidobacterium – this type is found in dairy products like milk and can help those with IBS relieve their symptoms.

You are not alone if you suffer from diarrhea. Those who have three or more loose stools per day for a period of four weeks or more are diagnosed with chronic diarrhea.

Related Top Three Fermented Foods for Constipation Relief

Taking over the counter medications is fine if you only experience diarrhea occasionally. However, if your condition is chronic, you’ll want to consider these diarrhea natural remedies.

  1. Lactobacillus acidophilus – is found in foods like yogurt, kefir, pickles and soy products, and in supplement form.  It is very beneficial to the human GI tract because it helps break down sugars in milk products (lactose) and produces vitamin K.
  2. L. casei (lactobacillus casei) – is found naturally in fermented foods. It has shown to be a very effective way to speed up recovery time for those suffering from acute diarrhea. It helps the gut break down lactose, and relieve constipation. It also relieves gas and promotes healthy digestion, which improves your immunity.
  3. L. rhamnosus – is found in the human GI tract, mouth and vagina.  Its greatest health benefit is as an anti-inflammatory. This makes it beneficial for those with loose stools and vaginal infections.
  4. L.  plantarum – this strain of bacterial is a real powerhouse. It can take up residence in your gut and keep disease-causing microorganism from wreaking havoc there. It also has the ability to “stick” or coat the lining of your intestines and prevent dangerous bacteria from getting into your bloodstream
  5. Bifidobacterium breve – also known as B breve, a shortage of it in the intestinal tract has been linked to diarrhea, allergies, gas and irritable bowel syndrome. It can benefit you by balancing the acidity (pH) of your colon, reduce bloating and gas, and relieve constipation.
  6. B. longun (Bifidobacterium longum) – found naturally in the gastrointestinal tract and the vagina it is thought to be an effective way to help prevent certain diseases like colon cancer. It contains anticarcinogenic and antimutagenic properties that help keep the pH balance of your digestive track normal.

Eating fermented foods rich in the super six or taking supplements can improve your overall health by boosting your immune system, relieving painful gas or constipation and possibly even help lower your risk of developing some forms of cancer.


Menopause Natural Remedies You Didn't Know About: Saffron

by Health News

Saffron is a burnt-orange colored spice that comes from the stigmas of the purple saffron crocus flower.  Primarily used for coloring and cooking, saffron also offers a number of important health benefits.  One that people may not know about is its benefit for aging women in transition.  Integrated into an otherwise healthy lifestyle, saffron makes one of the better menopause natural remedies for improvement of mood.

Menopause natural remedies for mood include the spice, saffron.

Many women in menopause struggle with depression, insomnia, memory problems, and mental fatigue brought about by reduced hormone levels.  Nutrients that enhance the mood can help improve quality of life.  Research shows that saffron helps maintain levels of serotonin in the brain, a neurochemical that plays a part in stabilizing mood.  Consuming saffron is said to promote calmness, reduce mood swings, and lessen irritability. 

As a supplement, experts recommend 85 mg of saffron per day, or the spice can be stirred into hot, cooked food.  Some women also enjoy saffron brewed into a tea.  For proper brewing, place three to eight saffron shoots into a cup of warm water and soak them for 10 minutes.  Then, pour boiling water into the cup, add a little honey and drink the contents, including the shoots.  A few saffron strands steeped in warm dairy or almond milk for about 20 minutes also makes a calming beverage before bedtime. 

Related:  Natural Remedies for Mild Depression

Additional Menopause Natural Remedies

While saffron tends to emotional symptoms, a few additional menopause natural remedies help take care of physical symptoms like hot flashes and night sweats.

Dong Quai:  While it does not have estrogenic properties, the herb dong quai is thought to promote and maintain balance of female hormones.  Women should not take dong quai if they are experiencing heavy bleeding.

Black Cohosh:  This well-studied herb also promotes and maintains balance of female hormones resulting in relief from hot flashes.  While it is effective for many women, it does not work in all cases.  Black cohosh does not appear to have estrogenic properties, making it safe for women with a personal or family history of breast cancer.

Soy:  Soy foods like tofu, tempeh, miso, and soy milk are full of isoflavones, compounds that have estrogenic properties.  Because there is ongoing controversy surrounding the safety and usefulness of soy isoflavone supplements, most experts recommend getting soy from the diet.

In addition to utilizing supplementary and dietary menopause natural remedies, women might try making a few lifestyle adjustments.  Regular aerobic exercise, limited alcohol use, and relaxation practices can also be helpful for relief of menopausal symptoms.


Kale and Spinach Help Prevent Vision Problems

by IVL Products

Although carrots have traditionally been hailed as the “go-to” vegetable to prevent vision problems, research suggests that green and yellow vegetables may be better options. According to the American Optometric Association, kale and spinach are particularly high in the nutrients associated with a decreased risk for age-related eye problems such as cataracts and macular degeneration. 

Help Protect Your Vision with Kale and Spinach

Green and yellow vegetables are potent sources of lutein and zeaxanthin, two nutrients that protect the retina against the oxidative damage that leads to vision problems. Spinach and kale top the list of eye-friendly veggies. Kale contains more nutritional value per calorie than any other food. One cup of kale provides 20 milligrams of lutein and zeaxanthin. Kale is also a potent source of vitamin A and beta-carotene. Spinach is another nutritional powerhouse that is loaded with many of the same nutrients.

Related:  What Foods Help Improve Eyesight?

Other vegetables that offer vision benefits include squash, broccoli, turnip greens, collard greens and lettuce. Always choose organic, locally grown vegetables for maximum nutritional value.

Because many people don’t get the nutrients they require through diet alone, millions of Americans use nutritional supplements to help protect against vision problems. Talk to your holistic health practitioner about adding supplements to your daily regimen.

While nutrition plays a vital role in vision health, an overall healthy lifestyle is equally important:

Don’t Smoke: Studies show that smoking doubles the risk for cataracts and triples the risk macular degeneration. Smoking harms the eyes because it impedes the circulation of blood to the eye and damages the delicate blood vessels in the eye.

Wear Sunglasses: The UV radiation from the sun can damage sensitive eye tissue and can actually burn the front surface of the eye. Always wear sunglasses that provide maximum UV protection. Wear a wide-brimmed hat when you are in direct sunlight.

Step Away From The Screen: Excessive time in front a computer screen can cause eye strain, dry eye syndrome and other vision problems. If your job requires you to use a computer several hours a day, take frequent breaks to rest your eyes.


Lack of Energy? Restore Vitality with Acai and Suma

by Institute for Vibrant Living

If the lack of energy is dragging you down you might want to consider two Brazilian superfoods to rev up your engine. Studies show that the acai berry and suma root provides energy-boosting nutrients that restore vitality and boost the immune system.  (FYI, Acai is pronounced ah-sah-EE.) 

The nutritional properties of acai and suma make them an energy-boosting supplement that enhances vitality and the immune system.

Demanding careers, inadequate sleep, poor nutrition, excessive stress, sedentary lifestyles and constant exposure to environmental toxins are taking their toll and millions of people spend their days feeling tired and sluggish.  Studies show that acai berries and suma root may be just what the doctor ordered for people suffering from a lack of energy. 

The purple-black acai berry, which is sometimes called Brazilian palm fruit, comes from the acai tree that is native to Central and South America. The acai berry surpasses all other berries in its antioxidant density and it is one of the few fruits that contain omega-3 fatty acids to support brain and joint health.  It has been lauded for centuries by natural healers as a healing, immune-boosting fruit that enhances energy levels.

RelatedHow the Antioxidants in Superfruits Keep You Healthy

Freshly picked acai berries have a short “freshness” window but they are available frozen, dried and in juice forms. Acai extract is an ingredient in many high-quality nutritional supplements.

Sometimes referred to as “Brazilian ginseng,” the suma root is another energizing superfood. Natives of South America have used it for thousands of years to increase strength and stamina.   Suma root contains potent levels of vitamin B and electrolytes, both of which are potent natural energy boosters. It is also rich in immune-boosting nutrients including vitamins B, E and K as well as minerals and amino acids.

While fresh suma root can be difficult to find in some parts of the country, it is available in powdered or supplement form online and at natural health stores. It is also an ingredient in many nutritional supplements.

If you are among the millions of Americans who struggle with a lack of energy, considering using acai berries and suma root to boost your vitality. This duo packs a nutritional punch that will put the spring back in your step so that you can enjoy a vibrant life and live each day to its fullest.

Easy Superfood Recipes


Three Vitamins to Improve Bone Density

by Cindy Gray

Most people are aware that as we age, our bone density decreases. Unfortunately the decline typically begins in our early thirties. It's important to know how to increase bone density from an early age, in order to preserve what you have and give yourself the best bone health in older age.

Curly kale is full of vitamins – an easy lesson in how to increase bone density

Family history, diet, and the amount of bone we amass as a teenager, are all contributing factors towards our overall bone density. The more bone mass we have, the less likely we are to succumb to osteoporosis in later life. Although you cannot alter your genetic makeup, you can learn how to increase bone density through your diet.

Along with calcium, these three vitamins are the key to bone health.

How to Increase Bone Density with Vitamin D

No matter how much calcium you include in your diet, what really matters is the amount of calcium your body is able to breakdown and use. Vitamin D is crucial for maintaining strong bones as it helps the body absorb calcium.

It’s easy to meet the vitamin D recommended daily allowance (RDA) of 600IU from any or all of the following sources. Around 15 minutes exposure to sunlight three times a week will help the body produce vitamin D. Make sure you eat plenty of shrimp, vitamin-fortified cereal, orange juice, sardines, tuna and eggs, and replace any possible shortfall with a vitamin D supplement.

Related:  Are You at Risk for Osteoporosis?

How to Increase Bone Density with Vitamin K

In tests, it appears that vitamin K works best in synergy with vitamin D. While vitamin D boosts calcium absorption into the bones, vitamin K reduces the amount of calcium the body excretes. Vitamin K is important for providing protein to maintain healthy bones, so make sure you get your daily quota of vitamin K from green leafy vegetables such as kale, Swiss chard, spinach and broccoli.

How to Increase Bone Density with Vitamin A

Another important vitamin for those wanting to increase bone density is vitamin A (retinol). The RDA is currently 2330 IU (700 mcg) for women and 3000 IU (900 mcg) for men. Vitamin A is a fat-soluble vitamin found naturally in carrots, sweet potatoes, cantaloupe, fish, liver and tropical fruits. In order to be absorbed, it needs to be consumed with some fat to make it effective. Vitamin A can be taken as part of a daily vitamin supplement, but this is one vitamin that should not be taken to excess. An excess of vitamin A can cause a decrease in bone density, similar to a deficiency of vitamin A, so use caution and stick with the recommended daily allowance for your gender.

It seems the key to how to increase bone density lies in eating plenty of leafy green vegetables, enjoying red/orange colored fruits and getting out in natural daylight. It's not too difficult! 


Bioflavonoids May Decrease Risk of Macular Degeneration

by IVL Products

Bioflavonoids have been linked to a decreased risk for age-related eye problems such as cataracts and degeneration. These immune-boosting nutrients provide much of the flavor and color in vegetables and fruits. In addition to their eye health benefits, studies have shown that bioflavonoids play a key role to play in the prevention of allergies, inflammation and cancer. 

The healing properties of bioflavonoids make it important to help reduce risk of Macular Degeneration.

Macular degeneration is the gradual, progressive destruction of the macular that limits the central vision which is needed for everyday activities. Age-related macular degeneration is the leading cause of blindness in Americans over 55.

More than 11 million people in this country are affected by some level of macular degeneration and that number is expected to increase as the population ages. Risk factors include advancing age, family history, cigarette smoking, obesity and hypertension. Oxidative damage caused by excessive UV exposure and environmental toxins can increase the chance for developing vision problems.

Related: What Foods Help Improve Eyesight?

Although there are some factors, such as age and family history, that you can’t control, there are many lifestyle choices you can make to protect your vision. Smokers have a significantly higher risk for developing macular degeneration and other eye problems because smoking damages the delicate blood vessels in the eyes. People who smoke double their risk for cataracts and nearly triple their risk for macular degeneration.  

Obesity is another controllable risk factor. Manage your weight with a healthy diet and regular exercise. If you have trouble keeping the pounds off, talk with your holistic health practitioner to develop a safe, healthy weight loss plan. 

Because bioflavonoids provide protection against vision problems and other health maladies, it is important to include them in your daily nutrition regimen. Research suggests that bioflavonoids and vitamin C complement each other, making them more effective when they are ingested at the same time.  Foods that are rich in bioflavonoids include red bell peppers, strawberries, citrus fruits, broccoli, spinach, green tea and buckwheat.

If you aren’t getting enough fruits and vegetables in your diet, you might want to consider taking a nutritional supplement that contains lutein, zeaxanthin and beta-carotene. Supplements are available online and at natural health stores. Boost your eye health with a healthy diet and nutritional supplements to reduce your risk for macular degeneration or other vision problems that could affect your quality of life and ability to function. 


Why Aloe is So Amazing for the Reflux Diet

by Institute for Vibrant Living

Aloe vera has been one of nature’s medicinal remedies for centuries. As well as being effective in healing wounds, calming nerves, purifying the blood, reducing inflammation and promoting a healthy complexion, aloe vera now appears to be a key component in a reflux diet.

What is Aloe Vera?

The healing properties of aloe vera make it an important aid in any acid reflux dietAloes are spiky succulent plants with fleshy grey-green leaves. They grow wild in the Caribbean, southern USA and North Africa. The gelatinous extracts and juice from aloe vera have been used in herbal medicine for over 2,000 years.

Rich in vitamins, minerals and essential amino acids such as collagen and elastin, aloe vera is commonly used in beauty treatments to promote a youthful, healthy skin. Aloe vera also has natural antibiotic and anti-viral properties and boosts the immune system.

Related A Humble Houseplant Works Wonders with Skin Issues

Healing Properties of Aloe Vera

The excellent healing properties of aloe vera are well known. It effectively soothes burned skin, heals stomach ulcers, regulates the balance of intestinal flora and eases the symptoms of irritable bowel syndrome.

The alkaline juice from aloe vera can also aid digestion, making it an excellent component for those looking to counter troublesome stomach acid by adopting the Reflux Diet. Aloe vera contains beta-sitosterol to reduce bad cholesterol, campesterol to reduce the cholesterol absorption in the intestines, and lupeol which is a powerful anti-inflammatory.

What is the Reflux Diet?

The Reflux Diet is made up of foods and substances that naturally control heartburn and the unpleasant symptoms of acid reflux. Diets that are high in protein and low in fat are known to help reduce acid reflux. Taking aloe vera as a supplement is an important part of any Reflux Diet. Eating smaller portions and avoiding citrus or spicy foods can also help to naturally control the problem without having to resort to medication.

By taking aloe vera in supplement form, you can support a controlled Reflux Diet to improve your digestive health.

Here are 12 More Reflux Diet Foods that fight acid reflux safely and naturally.




Is Your Lack of Sex Drive Due to Low T?

by Health News

Testosterone may be thought of as a male hormone, but it also controls sex drive in women. Lack of testosterone during menopause is often the cause of a lack of sex drive. Once periods cease in menopause, 30 to 50 percent of women report a drop in libido, and this is due to lower hormone levels. When the ovaries stop producing estrogen, which triggers the symptoms of menopause, they also stop producing testosterone too. 

Bioidentical hormone therapy may treat lack of sex drive during menopause

Causes of Lack of Sex Drive in Menopause

For women, emotions are as important as physical sensations during sex. If they experience a lack of sex drive, which may be a gradual process after the onset of menopause, they describe it in several different ways. Some women recognize this lack of libido as a loss of interest in sex, while others say there is "something missing" from their relationship with their partner.

Other causes may be down to the more physical side of menopausal changes. Vaginal dryness is a common side effect of estrogen dominance during perimenopause. This can decrease arousal and may even make it painful to have sex, which in turns lowers sex drive still further.

Related:  Smart Supplementation Can Reverse Aging

Physical symptoms such as vaginal atrophy (loss of muscle tension) and lack of lubrication can be caused by a decreased blood flow to the vaginal tissues. Whether the lack of sex drive is a physical or an emotional problem, women lacking a sense of desire or arousal are unlikely to reach orgasm. This further exacerbates the problem.

Bioidentical Hormone Therapy for Lack of Sex Drive

Fortunately, supplements of bioidentical testosterone can significantly help boost libido. Bioidentical hormone therapy is often used after hysterectomy or during menopause to rebalance hormones. Once hormones are restored to natural equilibrium, the symptoms causing lack of sex drive will be relieved.

Saliva and blood testing is used to treat each patient individually for bioidentical hormone therapy, along with a healthy diet. While an overdose of testosterone may have undesirable side effects, such as male-pattern hair loss and acne, when given in the correct doses to counter hormone imbalance it can be an effective cure for lack of sex drive during menopause.


Three Best Minerals to Improve Bone Density

by Cindy Gray

If you're concerned about how to improve bone density, the answer lies in three words: Calcium, Magnesium and Boron. These minerals are essential for building healthy bones and keeping them strong throughout the aging process. 

Dairy products and calcium-rich foods are nature's answer for improving bone density

The teens and twenties are the important years when we lay down the building blocks for bone density in later life. No one wants osteoporosis in their old age, yet it's almost too late to do anything about it once you reach middle age, or the age of menopause in the case of women. Here are three minerals that must be part of your diet for those who are serious about how to improve bone density.


Calcium is one of the key building blocks for the development of healthy bones and teeth. However, simply having a high-calcium diet is not enough to avoid bone density problems in later life.

Studies show that postmenopausal women who increased their calcium intake did not see an improvement in bone density tests. It is important to couple calcium with vitamin D to give the body the tools it needs to break down and use that calcium. Yogurt, cheese, milk, spinach and collard greens are the main sources of calcium and you should consider supplementing your recommended daily allowance with a combination of calcium plus D supplement.

Related:  How To Prevent Bone Loss Naturally


Green leafy vegetables provide magnesium which is needed in small amounts for healthy bones. Scientists are unsure why magnesium is so important for how to improve bone density. However 99% of the magnesium found in the body is in stored in the bones and just 1% is recirculated in the blood. 


Another trace mineral that appears to be important for maintaining healthy bones and countering osteoporosis is boron. Athletes and bodybuilders take supplements of boron to help build muscle mass and maintain strong bones. Boron balances pH levels, increases estrogen levels and balances magnesium, calcium and phosphorus by producing enzymes.

Those looking for natural ways to improve bone density may be interested to learn that boron is linked with the prevention of osteoporosis as well as maintaining muscles and boosting memory. Adults require up to 20 mg per day of boron which is found naturally in coffee, milk, beans, whole grains, nuts, grapes, oranges and berries.

Calcium, magnesium and boron appear to be nature's answer for improving bone density and reducing the risk of osteoporosis as we age. 


Ease Chronic Constipation with Two Tropical Fruits

by IVL Products

One of the most common digestive disorders is chronic constipation. If you suffer from it, you will know that it can be painful, causing stomach cramps, discomfort and bloating. If left untreated, constipation and straining can lead to more serious problems, such as hemorrhoids, and even increased toxicity in the body due to waste retention. 

Eat, drink or blend tropical fruits to ease chronic constipation

Chronic constipation may be caused by medication, inadequate fluid intake or, most commonly, by a lack of fiber in the diet. Some of the delicious tropical fruits that can prevent or alleviate chronic constipation naturally are pineapple and papaya.

Pineapple for Improved Digestion

Pineapple, like many tropical fruits, consists of 85% water, which can help reduce the risk of chronic constipation. Pineapple also contains an enzyme called bromelain which aids digestion and helps break down proteins in the digestive tract. Bromelain also induces substances that help fight pain and reduce inflammation in the body.

Whether you choose to eat fresh or canned pineapple, you will get the benefits of improved digestion and less bloating. Just be sure to buy pineapple canned in natural juice rather than sugar-laden syrup. With an average 13g fiber per fruit, pineapple is a natural weapon to effectively lower the risk of chronic constipation. You can also benefit from pineapple’s natural nutrients by drinking a glass of pineapple juice or mixing a delicious drink with powdered energy green supplements.

Papaya for Chronic Constipation

Papaya, also known as pawpaw, is another good source of fiber, delivering around 5g per medium fruit. The high water content and fiber help prevent chronic constipation and they promote a healthy intestine and regular bowel movements.

This soft orange-colored fruit is another beneficial food to support the digestive system as it contains a powerful enzyme called papain. It is a great digestive aid and even makes an effective meat tenderizer!

Packed with vitamin C (one papaya fruit delivers 224% of your daily needs), along with vitamin A, lutein, beta carotene and the antioxidant lycopene, papaya is a good all-around aid to staying fit and healthy.

Add these two tropical fruits to your grocery list and look forward to a healthier digestive system, banishing chronic constipation forever.


Willow Bark Trumps Aspirin For Lower Back Pain Relief

by Institute for Vibrant Living

Aspirin is derived from an herbal plant that has been used for centuries to treat lower back pain. Willow bark, which dates back to the time of Hippocrates, contains salicin, a chemical compound that reduces pain and inflammation and ancient healers advised patients to chew on the bark for pain relief. In the late 1800s a German company created a synthetic form of salicin called acetylsalicylic acids, which is the active ingredient in aspirin.

Because aspirin use is widespread many people assume that it is harmless. The truth is that prolonged use of aspirin can lead to ulcers as well as gastrointestinal and stomach bleeding.

Related: Headaches and Willow Bark

Willow bark offers the same pain-relieving benefits of aspirin without the harmful side effects. A recent study published in the American Journal of Medicine found that people with lower back pain experienced “significant relief” from willow bark.

Although ancient healers advised patients to chew on willow bark you don’t have to resort to that. Willow bark is available in supplement form online and in natural health stores. It comes in tablet or powdered form and the dosage may vary from person depending on age, gender, weight and overall health.

Many people find lower back pain relief through hydrotherapy, massage and acupuncture. Regular exercise, good posture and stress management are also important tools to relieve lower back pain. A natural approach to back pain relief can keep you healthy and active throughout your life. Work with your holistic practitioner to develop a natural pain relief strategy. 


Three Fruits with Big Benefits as Constipation Home Remedies

by Cindy Gray

It’s a well-known fact that people who eat a diet high in fresh fruit and vegetables are less prone to ill heath, constipation, heart disease and sickness. If you are looking for natural solutions for increasing nutrient intake or constipation home remedies, buy guava, star fruit and passion fruit and experiment with them. These tropical fruits are packed with vitamins and antioxidants, and we highlight each one for its unique benefits to counter constipation.

Check out passion fruit for constipation home remedies

The Benefits of Passion Fruit

Passion fruit is a round fruit with a wrinkly skin containing soft green flesh. It is delicious to eat fresh, add to a smoothie or consume as a healthy drink. High in fiber and vitamins A and C, passion fruit is packed with antioxidants to counter harmful free radicals and reduce heart disease.

What’s special about passion fruit is that it has enzymes that aid digestion, which makes it an excellent food for constipation home remedies. Passion fruit appears to increase the digestive juices in the stomach during digestion. It boosts electrolyte levels and acts as an effective colon cleanser, which is what makes it so good for reliving constipation.

Guava is Great for Constipation Home Remedies

Ripe guava fruits are pear-shaped and soft to the touch with a pink blush to the light green/yellow skin. Inside, the fruit may be white, red or salmon colored and flavors range from ripe strawberry to fresh citrus, depending on the species.

Guava is high in fiber, giving it value as an important home remedy for constipation. The seeds are edible and can be chewed or swallowed whole as they are excellent laxatives. Guava retains water and cleanses the intestines as it passes through, making it ideal for those suffering with bloating or poor bowel habits.

Star Fruit Aids Constipation

Star fruits are easily identified with their five lobes which, when cut through horizontally, create a wonderful star-shaped slice of fruity goodness. The fruits are ready to eat when they are golden yellow all over and the taste is mildly sour.

What makes star fruit good for constipation home remedies is that it adds bulk and water to the bodily waste.

Enjoy experimenting with different ways to eat these three tropical fruits and enjoy the benefits of these natural constipation home remedies. You may also want to supplement them with a powdered green energy drink for an extra boost of energy and antioxidants.  Finally, here’s a tip for retaining the flavor in these tropical fruits: Never refrigerate them, unless they are over ripe, as they quickly lose their sweetness. Enjoy!


Reel In Relief: Include Fish In Your Arthritis Diet

by Health News

Omega-3 essential fatty acids are key components for an arthritis prevention diet and the “catch of the day” may be just what the doctor ordered for pain relief. A study published in the Journal of Clinical Nutrition reported that patients who increased dietary levels of omega-3 fatty acids were able to reduce or even discontinue their use of pain medications. 

Essential fatty acids are polyunsaturated fats that are called “essential” because your body cannot produce them so they must be obtained through dietary sources or supplementation. Fatty acids are converted by the body into powerful anti-inflammatory chemicals called resolvins.  Because they fight inflammation so effectively, omega-3 fatty acids can play a key role in arthritis pain management.

Related: Is Krill Fish Oil Dangerous?

Salmon, sardines, mackerel, herring, tuna and squid are premiere sources of omega-3 fatty acids, especially EPA and DHA. Wild salmon is considered the best source because it has the highest concentration. There are many simple, delicious ways to prepare salmon. It can be broiled, grilled, blackened or baked. Enhance the flavor with dill, capers or lemon grass. Leftover salmon is a healthy addition to salads.  

Because most people don’t eat enough fish to get the recommended amounts of omega-3 fatty acids, many people use fish oil supplements. The supplements come in capsule, soft gel, chewable tablet or liquid forms and are available online and at natural health stores. Reel in relief by adding fish oil supplements to your daily arthritis pain management regimen. 


Why You Need Yoga for Lower Back Pain

by Cindy Gray

Yoga has many health benefits, both physically and mentally. It incorporates a gentle range of effective stretching techniques which can be beneficial for reducing lower back pain while helping to strengthen back muscles, lowering stress, improving circulation and balancing mood.

Yoga can ease lower back pain and improve inflammatory arthritis of the hands

Yoga principles are a form of exercise, but they are the opposite of aerobic exercises. This means that yoga can be practiced by all ages and abilities, even those in pain. Two key areas of physical health that can be eased with regular yoga exercises are inflammatory arthritis and lower back pain.

Yoga for Inflammatory Arthritis

The Journal of Rheumatology reported the results of a study on patients who had inflammatory arthritis of the hands. They found that those who practiced yoga as a therapeutic treatment had a greater range of movement in their fingers. They also reported less pain and tenderness in their arthritic finger joints than those who did not practice yoga.

Yoga for Lower Back Pain

A study of 25 patients suffering from lower back pain found that yoga provided significant benefits. After a six month trial period, 80% of those participants who practiced yoga reported reduced lower back pain compared to 44% of the study group who were given medications instead. 

Over time, just 12% of the yoga practitioners suffered an acute episode of arthritis pain while 56% of the medication group suffered a serious arthritis episode.

Related: Yoga and Natural Supplements for Back Pain Relief

Yoga and Muscle Strength

The more physical form of yoga known as Hatha Yoga relies on learning controlled breathing techniques, Pranayama, while holding complex body postures. Yoga increases muscle strength as you practice positions and movements. As weak muscles and misaligned posture are the main cause of lower back pain, it makes sense that practicing postures that strengthen the muscles, particularly in the lower back, will reverse the unnatural muscle stretching and reduce back pain.

Other yoga positions strengthen abdominal muscles which, together with back muscles, maintain a healthy muscle network that supports the spine. When these muscles are toned and conditioned they can significantly prevent or reduce lower back pain.

Stress may be another cause of back pain, causing shoulders to be hunched and muscle to be misaligned. Yoga includes stretching and relaxing techniques which reduce that tension and alleviate the lower back pain it causes.

With the additional benefit of improved blood circulation, yoga stretches the lower back, lowers stress and strengthens muscle tone to align the body and reduce or prevent lower back pain. As it also improves mobility in those with inflammatory arthritis of the hands, it’s never too late to consider joining a yoga class to improve your physical and mental health.


Two Natural Arthritis Treatments to GAG On

by Cindy Gray

Natural arthritis treatments use two specific supplements to maintain and rebuild worn cartilage which is the main cause of painful arthritis in the joints. Glycosaminoglycans, conveniently shortened to GAGs, are long unbranched polysaccharides containing amino sugars (N-acetylglucosamine or N-acetylgalactosamine) and gluronic acid.

Glucosamine is an Important Natural Arthritis Treatment

Glucosamine hydrochloride has been shown to be an excellent natural arthritis treatment. Derived from lobster, shrimp and crab shells, when taken as a supplement it stimulates the manufacture of amino acids, sulfur and chains of sugars to restore the gel-like cartilage content. This improves joint mobility and restores worn cartilage which is the cause of severe joint pain for arthritis sufferers.

Glucosamine supplements also reduce inflammation, another factor for those suffering from arthritis. If you are taking a joint supplement for natural arthritis treatments, look for those which contain glucosamine to help joint lubrication and support healthy cartilage.

Chondroitin Sulfate for Healthy Joint Cartilage

Another type of GAG, Chondroitin Sulfate works synergistically with glucosamine for maximum benefit of these painful swollen joints. It makes up to 20% of natural cartilage tissue and helps rebuild cartilage and replace lost synovial fluid.

Related: Hyaluronic Acid Use for Joint Health

Chondroitin stabilizes collagen, another important component of healthy cartilage, and is particularly effective when taken with vitamin C. It is an important supplement for arthritis as it helps maintain the collagen fibers in the bone.

Even if you do not have arthritis or painful joints, chondroitin sulfate helps prevent the breakdown of cartilage, preventing painful joints and arthritis in later life. It works with the glucosamine to promote a steady flow of nutrients and fluid to maintain healthy cartilage.

Dosage for GAG Supplements

Glucosamine can be taken as a supplement in capsule, tablet, powder or liquid form. Recommended dosage is 1500 mg per day. It is most effective when combined with chondroitin.

The typical dosage of chondroitin sulfate is 1000-1200 mg per day. However, it is most effective when taken in three separate doses during the day, of up to 400 mg at a time. If you are taking these supplements as natural arthritis treatments, you should start to see results within one month with less pain and increased movement in the joints.