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Helping With This Natural Phase for Older Women Menopause is a natural phase in a woman’s life and marks the end of her reproductive years. While it brings significant hormonal changes, it doesn’t have to be a time of discomfort or distress. By incorporating specific vitamins and supplements into their daily routine, women can manage the uncomfortable symptoms that come with menopause. Read on as we discuss the 10 best vitamins and supplements that can support women during this transitional phase. 1. Calcium and Vitamin D During menopause, there is a natural decrease in estrogen levels. This can lead to bone loss and increase the risk of osteoporosis. Calcium and vitamin D are crucial for maintaining good bone health. Calcium supports the formation and maintenance of strong bones, while vitamin D aids in calcium absorption. Dietary sources of calcium include dairy products, leafy greens and fortified foods. Vitamin D can be obtained through sunlight exposure and fortified foods, but supplements may be necessary to meet the recommended daily intake. 2. Omega-3 Fatty Acids Omega-3 fatty acids are essential for overall health, especially during menopause. They have been shown to reduce inflammation, support heart health and improve mood. Additionally, they can alleviate menopausal symptoms such as hot flashes and joint pain. Fish, particularly fatty fish like salmon and sardines, is an excellent source of omega-3s. Fish oil supplements are available that can help ensure optimal intake of these fatty acids. 3. B Vitamins B vitamins, including B6, B9 (folate) and B12, are crucial in maintaining energy levels and supporting emotional well-being. They can help combat fatigue, mood swings and memory lapses commonly experienced during menopause. Foods rich in B vitamins include whole grains, legumes, leafy greens, eggs and fortified cereals. Taking a B-complex supplement is also a good way of ensuring adequate intake. 4. Magnesium Magnesium is an essential mineral that supports many biochemical reactions in the body. During menopause, magnesium can alleviate mood swings, reduce anxiety and improve sleep quality. It has also been shown to aid in maintaining bone density and muscle function. Dietary sources of magnesium include nuts, seeds, legumes, whole grains and leafy greens. Women who are concerned about a lack of magnesium in their diet can also take supplements to ensure optimal intake. 5. Black Cohosh This herbal supplement has been traditionally used to manage menopausal symptoms, including hot flashes, night sweats and sleep disturbances. It is believed to mimic the effects of estrogen in the body. While research results are mixed, many women find relief while taking black cohosh. It is important to consult with a healthcare professional before starting any herbal supplement, as it may interact with certain medications or have side effects. [youmaylike] 6. Soy Isoflavones These plant compounds have a similar structure to estrogen. They are known as phytoestrogens and can help alleviate menopausal symptoms. Products such as tofu, soy milk and tempeh are rich sources of isoflavones, but there are also supplements available. 7. Vitamin E Vitamin E is a powerful antioxidant that can help alleviate menopausal symptoms, particularly hot flashes and vaginal dryness. It works by reducing oxidative stress in the body. Good dietary sources of vitamin E include nuts, seeds, spinach and broccoli. There are also supplements available if you are concerned about achieving adequate intake. 8. Probiotics Menopause can sometimes disrupt the balance of gut flora, leading to digestive issues and a weakened immune system. Probiotics are beneficial bacteria that support digestive health and immune function. They help to alleviate bloating, gas and constipation and are available in fermented foods like yogurt, sauerkraut and kimchi. 9. Evening Primrose Oil Evening primrose oil is derived from the seeds of the evening primrose plant. These seeds are rich in gamma-linoleic acid (GLA), which is an omega-6 fatty acid, and have been found to reduce hot flashes, improve skin elasticity and relieve breast pain associated with menopause. Evening primrose oil is available in capsule form and should be used under the guidance of a healthcare professional. 10. Ginseng Ginseng, particularly the Panax ginseng variety, has been used in traditional medicine to alleviate menopausal symptoms. It may help reduce fatigue, improve cognitive function and enhance overall well-being. It is available as a supplement and should be used with caution as it can interact with certain medications and cause side effects in some individuals. Final Notes It's important to note that while vitamins and supplements can be beneficial during menopause, they should not replace a balanced diet and a healthy lifestyle. It's always advisable to consult with a healthcare professional before starting any new supplements, especially if you have any underlying health conditions or are taking medications. Incorporating essential vitamins and supplements into their daily routines can provide much-needed support for women during menopause. By understanding their unique needs and consulting with healthcare professionals, women can navigate this transformative stage with greater comfort and vitality.

A Soak Could Help You Find Some Relief Urinary tract infections are one of the most common outpatient consultations in the United States. They are one of the most common causes of fever in the young and elderly and can cause urinary incontinence in women. Yearly, around 250,000 cases of kidney infections or pyelonephritis occur among women in the United States. Costs for the diagnosis and management of urinary tract infections in the United States can reach up to a total of $2-3 billion dollars a year. It might seem like a simple infection, but it can be really costly when you think of it from that scale. It is an essential infection to treat because it can lead to serious complications such as sepsis and renal damage if left untreated. That is why a lot of other remedies are being tested to see if they can alleviate symptoms of urinary tract infections. This article will discuss how Epsom salt baths are good for UTIs, what benefits Epsom salt baths have, and how to prepare an Epsom salt bath. What are Urinary Tract Infections? What are the Symptoms? Urinary tract infections are infections of the parts that serve as the passageway of the urine out of our bodies; this includes the kidney, bladder, ureters, and urethra. Urine is a sterile substance that passes out of our bodies; therefore, the introduction of bacteria can lead to a bladder infection, inflammation, and pus formation that can lead to various symptoms. Symptoms of a urinary tract infection include pain and burning sensation while urinating, cloudy or foul-smelling urine, blood in the urine, and abdominal pain. What are Epsom Salts? What Do They Do? Epsom salt or magnesium sulfate is a white, crystalline water-soluble chemical compound that has been used for centuries to treat various illnesses. Epsom salts are commonly used to relieve sore muscles, stiff joints, itching, skin irritation, and sunburn and are used as relief for headaches or foot pain. Its uses in the human body are varied, and it has been found to provide relief for various ailments, which include urinary tract infections. How is an Epsom Salt Bath Good for UTIs? What Benefits do Epsom Salt Baths Have? Epsom salts provide several benefits for treating urinary tract infections. The primary benefit of using Epsom salt baths for bladder infections or urinary tract infections is to relieve pain. Epsom salt baths can help relieve pain and discomfort associated with UTIs. UTIs present with a burning sensation, pain while urinating, and cloudy urine. The warm, calming nature of Epsom salt baths has been shown to help relieve this. [youmaylike] If you soak in an Epsom salt bath, it can be helpful to reduce inflammation as well. Because they are rich in magnesium, they can help cleanse the urinary tract and aid in the healing process. The increased concentration of magnesium sulfate is believed to help change the environment in the urinary tract, which can lead to conditions unfavorable for bacteria to grow. It can help prevent bacteria from growing or multiplying when you soak in an Epsom salt bath and has a disinfectant property. Epsom salt baths can also improve the circulation of blood in the body. It can cause dilation of the blood vessels leading to improved blood flow, which also promotes the passage of cells that help in the body’s immunity. Epsom salt baths provide an overall relaxing and calming experience that can leave you feeling detoxified as well. Are Epsom Salt Baths the Answer to UTIs? Although Epsom salt baths may relieve urinary tract infection symptoms, there is not enough evidence to recommend using Epsom salts over established treatments like antibiotics. Epsom salt baths are currently home remedies that can be adjuncts to treatment but cannot be used to replace the treatment of urinary tract infections with antibiotic medications. In order to treat the infection, you should still take an antibiotic regimen prescribed by your physician. Are Epsom Salt Baths Risk-Free? Do Epsom Salt Baths Have Any Side Effects? Generally, Epsom salt baths are safe and don’t have a lot of serious complications. However, you still need to make sure that Epsom salt baths are safe for you. The most common side effects of Epsom salt baths include allergic reactions. So if you have an allergy to Epsom salt, it is better that you avoid this. It can also aggravate pain or discomfort if you have an open wound or breaks or scratches in the skin. If you have these, stay away from Epsom salt baths to avoid further complications. How Do You Prepare an Epsom Salt Bath? The general way to prepare an Epsom salt bath is to dissolve Epsom salt in warm water. Epsom salt is easy to find and can easily be bought in health and grocery stores. Recommendations include dissolving 1 to 2 cups of Epsom salt in a gallon of warm water to create a water-soak bath. It is important not to put too much to avoid irritation and drying of the skin. Let the Epsom salt dissolve in the water, which can take about a few minutes. If you have a bathtub, you can prepare it to submerge and soak in it. However, this can be done as you shower as well. When you have a bladder infection or a urinary tract infection, you can do a water soak for 15-20 minutes to help relieve symptoms. Rinse after every water soak. This can be done daily or on an average of 2-3 times per week. Doing this soak gives ample time in providing relief until the antibiotics start doing their work and control further growth and multiplication of bacteria, completely eliminating symptoms such as pain. If you think you have a urinary tract infection, consult your physician for an evaluation. Further, you should seek medical attention if you are experiencing any serious side effects from using Epsom salt baths. There are no studies that show that using an Epsom salt bath for UTIs will prevent or cure a urinary tract infection, so it is still important to go to the doctor for proper management. Talk to your doctor if you are experiencing symptoms of a urinary tract infection.

Symptoms of Poor Circulation In this article, we will focus on the symptoms of poor circulation and when you should seek medical help. Signs of Poor Circulation 1. Varicose Veins If the valves in the veins of the legs are damaged, your blood will find it difficult to get back to the heart. This results in engorged veins and will eventually cause varicosities in the legs. Varicose veins are more common to those who regularly stand for long periods. 2. Painful Muscle Cramping The most common symptom of poor circulation is claudication, described as muscle discomfort or painful cramping, particularly in the legs. This is felt when you exercise or walk and usually disappears after resting your legs. The muscles that are most involved are the hips, thighs or calves. Claudication happens if there is a hindrance to the normal blood flow. For example, in atherosclerosis, where there is a buildup of cholesterol plaques in the blood vessels, the muscles cannot get enough blood during physical activity. The cramping pain is the muscle’s way of warning you that it is not getting enough blood during exercise to meet its increased demand. 3. Numbness or Weakness Reduced blood flow to different body parts may cause slow and irreversible damage to the nerves, which may be felt as tingling, numbness or weakness in that area. This is particularly alarming because having numbness on the extremities decreases your skin’s sensitivity to pain. As a result, there may be instances where your skin has already been damaged or wounded, but you cannot feel it. 4. Temperature Differences in the Extremities Poor circulation can lead to fluctuations in your skin’s temperature regulation. For example, reduced blood flow to your hands or feet may make them colder than the other parts of your body. To assess the temperature of your skin, you can use the back of your hands for a more accurate assessment. 5. Wounds That Do Not Heal or Heal Slowly Wounds heal by the different components and cells delivered through the bloodstream to the affected area. When blood flow is compromised, the healing process takes much longer and may even lead to infections. Even the slightest break in the skin may lead to catastrophic changes that could lead to amputation, especially in people with diabetes. 6. Change of Skin Color When there is insufficient blood flow, the skin may appear pale or blue (cyanosis). The change of color in the skin indicates that the oxygen-rich blood is unable to reach those tissues. The commonly affected body parts that may have this symptom are the toes, fingers, palms, soles and lips. [youmaylike] 7. Poor Hair or Nail Growth Hair and nails need the nutrients in your body to keep them healthy. Nutrients are delivered to the hair and nails through the blood. Therefore, any blockage or hindrance of the normal circulation of blood may affect the growth of healthy hair and nails, which can lead to hair loss or poor nail growth. 8. Shiny Skin on Legs Shiny skin on the legs can indicate that the skin stretched due to excess fluids in the legs. Poor circulation can cause blood pooling in the legs, resulting in fluid leakage from the blood vessels to the surrounding tissues. In turn, the skin will stretch, giving it a shiny appearance. 9. Weak Pulses When blood flow is restricted, the usual, brisk pulses on the extremities become weaker. Doctors usually include this in their physical examination to rule out any peripheral arterial disease. 10. Erectile Dysfunction in Men The penis is made up mostly of blood vessels. Penile erection happens because the arteries of the penis are filled up with blood to elongate and stiffen the organ. When there is poor circulation, blood cannot fill up the blood vessels in the penis. Most cases of impotence are a complication primarily of the arterial system. What is Poor Circulation? Poor circulation is not a condition in itself, but having any of its symptoms may indicate more serious conditions, such as: Peripheral artery disease (PAD). Uncontrolled diabetes. Blood clots. Atherosclerosis (buildup of fatty deposits in the vessels). Heart conditions. Having poor circulation may not be apparent initially. Still, whether you experience symptoms or not, it is important to be aware of them early on to help detect the underlying cause. For example, smoking, a sedentary lifestyle and obesity are all factors that increase the likelihood of a person experiencing poor circulation symptoms. In Review The symptoms of poor circulation may vary for each person. In general, conditions that cause poor circulation are easier to treat when your doctor detects it early. If you experience any of these symptoms and suspect that it may be caused by a dysfunction in your normal blood circulation, it is essential that you see your doctor for assessment and treatment right away.