Black Cohosh

The medicinal herb Black Cohosh as an alternative herbal remedy for rheumatism, arthritis - Black cohosh is a plant native to North America.Common Names--black cohosh, black snakeroot, macrotys, bugbane, bugwort, rattleroot, rattleweed

Latin Names--Actaea racemosa, Cimicifuga racemosa Picture of Black Cohosh

Black Cohosh (Cimicifuga racemosa) has been used for thousands of years by Native Americans. It has become more well-known in the Western world through research on its supportive effect on hormone functioning and support of the female reproductive system. (Liske E. "Therapeutic efficacy and safety of Cimicifuga racemosa for gynecologic disorders".Adv Ther. 1998 Jan-Feb;15(1):45-53. Review.) (Frei-Kleiner S, Schaffner W, Rahlfs VW, Bodmer Ch, Birkhäuser M. "Cimicifuga racemosa dried ethanolic extract in menopausal disorders: a double-blind placebo-controlled clinical trial". Maturitas. 2005 Aug 16;51(4):397-404. Epub 2004 Dec 10. PMID: 16039414.)

What Black Cohosh Is Used

For Black cohosh has a history of use for rheumatism (arthritis and muscle pain), but has been used more recently to treat hot flashes, night sweats, vaginal dryness, and other symptoms that can occur during menopause. Black cohosh has also been used for menstrual irregularities and premenstrual syndrome, and to induce labor. Herbal remedy for menopausal symptons.

Herbal Remedy Products with Black Cohosh as part of the ingredients

Fertile XX™ - Herbal remedy to help promote effective female reproductive system support for fertility and healthy natural ovulation
- Promotes fertility by supporting female reproductive health
- Helps maintain menstrual cycle regularity
- Supports healthy, regular ovulation and egg production
- Encourages healthy fertility hormone levels
- Tonic benefits support healthy conditions for conception
- Promotes healthy libido and sexual pleasure
- Maintains balanced mood for sustained well-being
- Promotes overall systemic health and functioning

MellowPause™ - Herbal remedy to support hormonal balance, healthy sleep patterns and reduce common hot flashes during menopause
- Reduces common hot flashes
- Supports balanced mood and routine calmness
- Maintains healthy sleeping patterns
- Supports hormonal balance during perimenopause and menopause

How Black Cohosh Is Used

The underground stems and roots of black cohosh are commonly used fresh or dried to make strong teas (infusions), capsules, solid extracts used in pills, or liquid extracts (tinctures).

What the Science Says about Black Cohosh

Study results are mixed on whether black cohosh effectively relieves menopausal symptoms.
Studies to date have been less than 6 months long, so long-term safety data are not currently available.
NCCAM is funding studies to determine whether black cohosh reduces the frequency and intensity of hot flashes and other menopausal symptoms.
There are not enough reliable data to determine whether black cohosh is effective for rheumatism or other uses.

Side Effects and Cautions about Black Cohosh

Black cohosh can cause headaches and stomach discomfort. In clinical trials comparing the effects of the herb and those of estrogens, a low number of side effects were reported, such as headaches, gastric complaints, heaviness in the legs, and weight problems.
No interactions have been reported between black cohosh and prescription medicines.
Black cohosh has recently been linked to a few cases of hepatitis (inflammation of the liver), but it is not clear whether black cohosh caused the problem.
It is not clear if black cohosh is safe for women who have had breast cancer or for pregnant women.
Black cohosh should not be confused with blue cohosh (Caulophyllum thalictroides), which has different properties, treatment uses, and side effects than black cohosh. Black cohosh is sometimes used with blue cohosh to stimulate labor, but this therapy has caused adverse effects in newborns, which appear to be due to blue cohosh.
It is important to inform your health care providers about any herb or dietary supplement you are using, including black cohosh. This helps to ensure safe and coordinated care.

News About Black Cohosh

Black Cohosh: Uses, Benefits, and Side Effects

Source:http://www.healthline.com/health/food-nutrition/black-cohosh

By Rena Goldman (Medically Reviewed by Peggy Pletcher, MS, RD, LD, CDE)

Highlights

1. Hot flashes and other menopausal symptoms have been the most widely studied uses for black cohosh.

2. Studies are mixed about the effectiveness of black cohosh for easing menopausal symptoms.

3. Liver damage may be one of the more serious side effects of taking black cohosh.

4. Black cohosh is a flowering plant. It grows in parts of the United States and Canada.

The perennial produces white flowers from June to September, but it gets its name from its black roots. The roots are believed to have healing properties.

The black cohosh root has a long history of being used to treat medical conditions. Native Americans used black cohosh in a wide variety of ways, including:

• kidney issues

• malaria

• rheumatoid arthritis

• joint inflammation

• sore throat

• helping with labor

• menstrual cramps

• menopause

Early American colonists used black cohosh to treat snake bites, uterus issues, nervous disorders, and more. Black cohosh was also an ingredient in Lydia Pinkham's Vegetable Compound, an herbal menstrual cramp remedy popular in the early 1900s.

Today, black cohosh is mainly used to help treat symptoms associated with menopause. Read on to learn more about how it’s used and the potential side effects.

How is black cohosh used?

The roots of black cohosh are dried and made into teas, liquid extracts, and put into capsule form. Sometimes, black cohosh is used as one ingredient in an herbal mixture.

Remifemin is an example. It’s a mixture that’s been sold as a menopause tablet for 40 years in Europe. It contains 20 milligrams (mg) of black cohosh extract.

You can buy supplements with black cohosh as a concentrated liquid, in pill form, or as part of an herbal combination formula. It’s available in most drug stores or online.

There’s no standardized dose for the herb. Extracts and mixtures can vary in the amount they contain. Generally, 20 to 40 mg is used to treat menopause symptoms.

What are the benefits of black cohosh?

The most widely studied treatment use of black cohosh has been for hot flashes and other menopause symptoms. But research is still mixed as to whether it’s effective or not.

Some studies say it does help reduce hot flashes and improves mood and sleep patterns for women during menopause. Other research has shown the herb to be ineffective.

Experts aren’t sure exactly how black cohosh works or why it might be helpful for menopause symptoms. One theory is that it may have estrogenic activity, though this has not panned out in studies. For this reason, it’s possible that black cohosh is harmful for women going through treatment for breast cancer, at least for estrogen-positive tumors.

What does research say about the effectiveness of black cohosh?

Studies funded by the National Center for Complementary and Integrative Health reported conflicting findings regarding the effectiveness of black cohosh used alone or in combination with other herbs in reducing hot flashes and/or night sweats. Women in the study were premenopausal or menopausal.

One recent study in the International Journal of Reproductive Biomedicine found black cohosh, along with a few other herbs used in Iranian medicine, to be an effective alternative treatment for women experiencing hot flashes.

Most of the clinical studies have focused on treating menopause symptoms. The women in the studies have only been evaluated for about six months. For this reason, the current American College of Obstetrics and Gynecology guidelines on herbs as treatment for menopause support only using black cohosh for six months or less.

What are the side effects of black cohosh?

Black cohosh is associated with generally mild side effects, though some are more serious than others. One of the major side effects is liver damage.

Don’t use black cohosh if you have a history of liver disorders. Also avoid it if you’re experiencing symptoms that can signal liver trouble, like abdominal pain, jaundice, or dark-colored urine.

Other side effects of black cohosh include:

• upset stomach

• dizziness

• headache

• nausea

• vomiting

• low blood pressure

• changes in heart rhythm

The black cohosh plant is in the same family as the buttercup plant, so people who have allergies to buttercups should not try black cohosh.

Black cohosh isn’t recommended for use during pregnancy or breast-feeding. There’s a risk of causing early labor for women who are pregnant. It’s not yet known if the herb is safe for breast-feeding women. It is also not recommended for use in children.

Other considerations when using black cohosh

Herbs, vitamins, minerals, and other plant extracts are considered dietary supplements. These aren’t required to be regulated by the Food and Drug Administration (FDA). That means these products don’t have to meet standards set by the FDA the way medications and food do.

It’s possible for manufacturers to make misleading claims about the product’s effectiveness. The ingredients can also vary. In some cases, particularly with mixtures, the supplement might not contain what it claims to.

Before buying dietary supplements, check to see if the supplement maker has a large amount of negative reviews or outstanding lawsuits. Buy only from good, reputable sources.

Herbs have the potential to interact with other medications, so you should always talk to your doctor about adding supplements to your treatment plan.

Next steps

There’s some evidence that black cohosh can help treat hot flashes. But experts don’t know enough to say for sure if it will offer relief from menopausal symptoms. It’s likely a safe alternative treatment if used for six months or less.

If you’re considering trying the herb, first talk to your doctor. Taking black cohosh might help, but it’s not a substitute for any recommended treatments.

9 superfoods that can help you trigger labour

Source:http://www.thehealthsite.com/pregnancy/9-superfoods-that-can-help-you-trigger-labour/

By Deepa Balasubramanian

While there is no scientific evidence that certain foods trigger labor, it cannot hurt to try some of these options.

You may want to trigger labor for several reasons – you may have reached your 40th week of pregnancy and you want to see your baby quickly or you may be worried about premature labor. While there is no scientific evidence that certain foods trigger labor, it cannot hurt to try some of these options.

1. Pineapple: The enzyme bromelain present in pineapple, stimulates smooth muscle and softens the cervix. Only fresh pineapple does the trick because the enzyme is destroyed in the canning process.

According to a 2009 study published in Complementary Therapies in Clinical Practice, the concentration of bromelain in pineapple is low. Thus, one would have to eat large quantities of pineapple for the enzyme to take effect. This is more likely to induce diarrhea rather than contractions.

2. Spicy foods: Mexican foods or hot chili can induce labor by stimulating the stomach muscles. Care should be taken to avoid diarrhea.

3. Licorice: Black licorice is said to induce labor by causing cramps in the bowel. This, in turn, may induce uterine contractions. Licorice can be obtained in the form of pills as well.

4. Garlic: As long as garlic consumption does not cause indigestion, it may be effective in inducing labor. Garlic stimulates the bowels and helps empty them. Thus, the body becomes ready for labor.

5. Red raspberry leaf tea: Red raspberry leaf tea is said to tone and strengthen the uterus and induce the contraction of the uterine muscles.

A cup of red raspberry leaf tea can be made by pouring 6 ounces of boiling hot water over a teabag in a cup. Let the tea bag steep for 3 minutes. Once cool enough, it can be consumed. During summer, pregnant women can drink red raspberry leaf iced tea.

6. Cumin tea: Cumin is used to treat digestive issues, induce menstruation and provide relief from bloating. A cup of cumin seed tea can be consumed to induce labor. To make the tea palatable, some sugar or honey can be added.

7. Castor oil: Castor oil has been consumed by pregnant women for centuries to induce labor. It is obtained from the bean of the plant. The results of scientific studies on the efficacy of castor oil to induce labor have been inconclusive.

Anthony Kelly and colleagues published a review in 2013 in the Cochrane Database of Systematic Reviews of studies on the efficacy of castor oil to induce labor. The review concluded that further studies need to be done for conclusive evidence of the effect of castor oil in inducing labor.

The consumption of castor oil is safe but causes nausea, vomiting, and diarrhea – which, along with labor, is extremely uncomfortable. Castor oil causes intestinal cramps and stimulates the bowels. When the bowel and intestinal muscles contract, the uterine muscles may also be induced to contract. There are two ways in which castor oil may be taken:

• Drink a mixture of 60 ml of castor oil mixed in a glass of juice.

• Try an enema at home. This method should be used with extreme caution because diarrhea can cause dehydration.

8. Evening primrose oil: Many midwives advise pregnant women who want to induce labor to consume evening primrose oil. This oil contains a substance that the body converts into prostaglandins, whose action mimics that of hormones. It helps the cervix soften and dilate and thus, induces contractions. Evening primrose oil can be taken in three ways:

• Consume 500 mg capsules of evening primrose oil 3 times a day.

• Insert a capsule into your vagina at bedtime. The moist vaginal environment will help dissolve the capsule and distribute its contents throughout the cervix.

• Rub the oil on the cervix during the final few weeks of pregnancy.

Before attempting to use evening primrose oil for inducing labor, it is wise to speak to your doctor. Women with placenta previa, a condition in which the placenta implants low in the uterus and partially covers the cervical opening, should not use this method.

9. Cohosh: Cohosh is a medicinal herb which is considered to have the power to induce labor. It is also used to treat disorders of menstruation, osteoporosis, and menopause. Cohosh is available in two forms – black and blue cohosh root. The roots are usually available in an alcohol-based or water-based tincture. Black cohosh is said to be more effective than blue cohosh. However, some doctors caution against the use of this herb because sufficient studies have not been conducted on its effects. Cohosh has been found to contain plant chemicals that mimic the action of estrogen.

Whatever be the food or herb that you consume, remember to consult your doctor beforehand.

Happy birthing!

Alternatives for Treating Menopause

Source:http://www.healthline.com/health/menopause/alternative-treatment#Overview1

By Lisa Cappelloni (Medically Reviewed by George Krucik, MD, MBA)

Alternatives for Treating Menopause

Many women reject the risks associated with hormone replacement therapy to treat their menopause symptoms and instead seek relief from alternative sources. As menopausal women face fluctuating levels of estrogen and progesterone, they will likely experience symptoms including hot flashes, insomnia, depression, breast pain, and mood swings.

Luckily, there’s an array of natural remedies available to help you cope. Just make sure to speak with your doctor before you begin taking any supplements or herbs.

Black Cohosh

Black cohosh is among the most popular and longest-studied natural hot flash remedies for women who don’t want to turn to hormone replacement or antidepressants to treat their menopause symptoms.

Black cohosh is derived from a plant in the buttercup family, and it has been used for centuries. You can take black cohosh in many forms: capsules, tablets, or mixed with water.

It is thought to behave similarly to serotonin in the brain. This behavior includes easing feelings of depression and regulating body temperature. Despite this, according to the National Center on Complementary and Alternative Medicine (NCCAM), research to date remains mixed. Overall, the effectiveness of black cohosh as a reliable menopause treatment remains to be demonstrated.

Vitamin D

Vitamin D is an essential building block for a healthy body. It promotes healthy bone renewal, normal cell growth, and hormone balance, which are all important for menopausal women. Vitamin D is often referred to as the sunshine vitamin, as your body produces it in response to sun exposure.

As women age, their ability to absorb vitamin D decreases, heightening their risk of bone density loss. This makes the need to incorporate vitamin D into their diets that much more critical.

To get your recommended daily dose of 600 international units (IU), step outside for a 15- to 20-minute walk. Be sure to wear sunscreen and a hat to protect your skin. If it’s rainy or you can’t get outside, take the sunshine vitamin in capsule form.

It’s also important to pile your plate high with foods containing high vitamin D content. Such foods include sardines, tuna, wild salmon, fortified dairy products, and eggs.

Acupuncture

Many women find relief from their menopause symptoms through acupuncture. Skeptics argue that acupuncture benefits are purely the result of the placebo effect, but doctors confirm that acupuncture is a reasonable alternative to hormone therapy for women suffering from menopausal depression and hot flashes.

Many insurance plans cover acupuncture, among other alternative treatments. Check your coverage before you make an appointment.

Mindful Breathing

It’s time to jump on the mindfulness wagon if you haven’t already. Mindful deep breathing such as that practiced during yoga and meditation has a proven calming effect on the mind and can ease menopausal anxiety and hot flashes.

As soon as you feel a hot flash coming on, prepare. Begin by inhaling through your nose to the count of four. Hold your breath for seven counts. Then, exhale completely through your mouth to a count of eight. This is one breath. Try to complete this cycle two more times.

St. John’s Wort

Among the most popular herbs used in the United States, St. John’s wort has long been an alternative treatment for menopausal mood swings, improved sleep, relaxation, and reduced depression and anxiety. Derived from a wild flowering plant called Hypericum perforatum, the leaves and flowers are harvested and dried. They can then be brewed in a tea or taken in a pill or liquid form. Make sure to ask your doctor before you begin taking St. John’s wort, as it might interact with other medications. Scientific studies affirm that while St. John’s wort is effective for treating mild depression, it works no better than a placebo for treating severe depression.

Ginseng

Ginseng is an herb used for its therapeutic health benefits for as many as 5,000 years by the Chinese, Koreans, and Native Americans. It may be used to treat menopausal symptoms of fatigue, anxiety, and stress because it’s considered a “normalizer” and an “energizer.” You can take ginseng in different forms including tea, powder, and extract.

Yoga

Continual evidence supports the notion that yoga can help relieve irritability and depression brought on by menopause. Women report that yoga relaxation and stretching techniques help stabilize their moods while improving their overall well being.

Try a gentle yoga class once or twice a week to get the most benefits. Once you learn the basics, you can carve out some personal time to practice in the comfort of your own home.

These alternative therapies may offer consumers solutions to assist in treating menopausal symptoms. As with any treatment, it’s a good idea to talk to your doctor first. This is especially true if you plan on taking any herbs or supplements.

General health and fitness go a long way in reducing symptoms. Therefore, stress reduction, exercise, and yoga can be helpful.

Build Bone Health with Black Cohosh

Source:http://awomanshealth.com/build-bone-health-with-black-cohosh/

(A Woman's Health)

The herb may strengthen bones in postmenopausal women.

If you’ve turned to black cohosh for help with hot flashes, you could be getting an added bonus—the herb may also help strengthen your bones.

Menopause and Bone Health

Bone health is always important, but especially so after menopause, when estrogen levels drop sharply. During the five to seven years after menopause, women can lose up to 20 percent or more of their bone density—putting them at risk for osteoporosis and subsequently, bone fractures.

There are a variety of ways to prevent bone loss and maintain strong bones, including consuming adequate calcium and vitamin D and participating in weight-bearing exercise. It turns out that menopausal women may inadvertently reach for a supplement that could help them in the fight against bone loss.

Black Cohosh

Black cohosh (Cimicifuga racemosa) is an herbal supplement that has become a popular alternative to hormone replacement therapy for the treatment of menopausal symptoms such as hot flashes, mood disturbances, and vaginal dryness. The supplement is available over the counter in most health stores.

Researchers from Germany conducted a study in 62 postmenopausal women. The women were divided into three groups and received black cohosh, conjugated estrogen, or placebo for 12 weeks. At the end of the 12 weeks, the researchers took blood samples and vaginal smears from all participants. They found that the women who took black cohosh showed nearly four times as many markers of bone growth compared to the women in the other two groups. What’s more—the black cohosh increased the lubrication of the inner lining of the vagina, which can dry as a result of menopause.

The researchers concluded that black cohosh could help stimulate osteoblasts, which are the cells that help reform bone. The results are promising—but it’s important not to overdo it. About 20 mg of black cohosh per day is plenty. As with any supplement, it’s important to discuss the risks and benefits with your doctor.

5 Incredible Foods That Help You Sail Through Menopause with Ease

Source:http://food.ndtv.com/food-drinks/5-incredible-foods-that-help-you-sail-through-menopause-with-ease-1405523

By Shilpa Arora

Cessation of menstruation in women is associated with complaints like hot flashes, headaches, vaginal dryness, weight gain, mood fluctuations, cold hands and feet, forgetfulness and inability to concentrate. Menopause occurs around the age of 50, but attributing to our modern lifestyle, where things are not so balanced anymore, menopause may start as early as 35 to 40.

During the pre-menopausal period, the pituitary gland increases secretion of follicle-stimulating hormone (FSH) and luteinizing hormone (LH). The fluctuations of hormones particularly the decline in estrogen and progesterone, is the cause of many menopause complaints.

However, there are many natural foods that you can include in your diet to help you sail gracefully through menopause.

1. Include Foods High in Phytoestrogens

Phytoestrogens are plant compound that are capable of binding to estrogen receptors and can replace some of the effects of estrogen that is no longer being made. Foods high in estrogens include:

- Soybeans / soy foods

- Flaxseeds

- Nuts

- Whole grains

- Apples

- Fennel

- Alfalfa

A high intake of plant foods that are very rich in phytoestrogens explains why hot flashes and other menopausal symptoms rarely occur in our culture, where we pre-dominantly consume plant based diets. Clinical studies have shown eating soy –foods (the equivalent of 2/3 cups of soybeans daily) to be effective in relieving hot flashes and vaginal atrophy.

2. Load up on the Cabbage Family

Including broccoli, cauliflower, Brussels sprouts, cabbage, kale, mustard and turnip greens are good food choices for women going through menopause, not only for their ability to protect against breast cancer and heart diseases, but also because of their high content of nutrients that are supportive of bone health, such as calcium, magnesium and folic acid.

3. Maca, the Incredible Root

The Peruvian plant root and medicinal herb, Maca is widely recognized by the people of Peru as a herbal remedy for all sorts of hormonal imbalances. Maca helps reduce menopausal symptoms by balancing the body’s fluctuating chemistry and it does this by prompting the adrenal glands to stabilize the diminishing hormones of the thyroid and pancreas.

4. Shatavri

Like Maca, Shatavari is wonderful healing herb supporting the adrenal glands, gently pumping energy levels while nourishing the nervous system. The word Shatavari means “a hundred spouses in Sanskrit”. The Indian herb grows wild in low jungle regions in India, where it has been revered for centuries by women. It also used on the fertility front, this herb can prevent threatened miscarriage and also increase the flow of breast milk. Since Shatavari is cooling and soothing in nature, as well as being a sweet and nourishing herb, our Ayurvedic texts highly recommend it for hot flashes, night sweats, vaginal dryness, anxiety and memory loss.

5. Black Cohosh

A perennial herb native to North America has been used in alternative medicine, as an aid in treating the symptoms of menopause. It has also been used for rheumatism, cough, high cholesterol levels and hardening of the arteries. In one study 80 patients were given either black cohosh extract or placebo for 12 weeks, the black cohosh extract produced the best results. The number of hot flashes experienced each day dropped from an average of 5 to less than 1 in the black cohosh group. Even more impressive was the effect of black cohosh on building up the vaginal living.

A holistic approach not only eases many of the challenges that many menopausal women face, but also empowers them to live a life of fulfillment. So take time, and make peace with yourself, eat easy and practice yoga or any other form of exercise that you love to do.

Plant Extracts Slow Yeast Aging, Could Work in Humans

Source:http://www.laboratoryequipment.com/news/2016/03/plant-extracts-slow-yeast-aging-could-work-humans

By Seth Augenstein (Digital Reporter)

A concoction of six plant extracts slowed the aging processes of yeast – and are among the most promising anti-aging materials yet found, according to new research by a team of scientists at Concordia University.

The molecules, they say, also hold a Fountain-of-Youth-like potential for slowing the ravaging march of time in human cells.

The six extracts worked in hormetic response (small, beneficial doses) to apparently increase mitochondrial respiration, reduce concentrations of reactive oxygen and oxidative damage to proteins and genomes, and enhance the cells’ overall resistance to oxidative and thermal stresses, among other purported benefits.

The six extracts were selected from 10,000 trials, according to the study, published today in the journal Oncotarget.

They are: black cohosh, valerian herb, purple passionflower, celery, Ginkgo biloba, and the bark of a white willow tree found in Europe and Asia.

“In total, we found six new groups of molecules that decelerate the chronological aging of yeast,” said Vladimir Titorenko, a professor of biology at Concordia University and the study’s senior author. “These results also provide new insights into mechanisms through which chemical extracted from certain plants can slow biological aging.”

The group of carefully-selected molecules were administered to the yeast in a growth culture at the low levels. The willow bark in particular appeared to have a dramatic response, extending the lifespan of yeast by up to 475 percent, according to the research.

“Our screen revealed six plant extracts that increase yeast chronological lifespan considerably more efficiently than any of the longevity-extending chemical compounds yet described,” the authors conclude.

The work was a collaboration with Éric Simard, who is the founder of the Québecois biotech company Idunn Technologies, named for the Norse goddess of youth.

Simard said the molecules will be available commercially in the near future. The theory, he added, is that the overall molecular effects would potentially even stave off the progression of age-related disease such as cancer.

“This kind of intervention is predicted to have a much larger effect on healthy aging and life expectancy than can be attained by treating individual diseases,” Simard added.

The first Baby Boomers have just started to turn 70, and corresponding disease and mortality increases are expected as they reach old age. The interest in staving off the aging process has never been greater. Metformin, a diabetes drug, was shown to bring an average eight more years of life to people on it, even beyond the people without the chronic condition. A full study of the anti-aging potential of Metformin is underway this year.

The Concordia authors contend the lifespan increases of the willow bark and some of the extracts was even greater than the reported Metformin gains.

Finding real relief

Source:http://scienceline.org/2016/04/finding-real-relief/

By Kelsey R. Kennedy

The search for an effective dietary supplement

A walk down the supplement aisle of your local health food store can be daunting. There is an incredible array of choices, from the bottles claiming to boost your immune system to the capsules full of exotic herbs. Online, there are countless websites recommending dietary supplements to cure whatever ails you. And Americans are acting on these recommendations; the Food and Drug Administration (FDA) estimates they spent more than $36 billion on dietary supplements in 2014.

But that walk down the supplements aisle is a little like a walk into the Wild West. Despite the claims and official-looking recommendations on those bottles, consumers have no guarantee that what they’re buying will do them any good. Supplement manufacturers face only relatively lax regulations from the FDA and aren’t required to prove that what they’re selling actually does anything.

Congress defined dietary supplements, and the power the FDA has to regulate them, in 1994 with the Dietary Supplement Health and Education Act. Under the law, manufacturers can’t claim their product cures any disease and must prove the supplements were produced following a set of standards known as Good Manufacturing Practices.

For dietary supplements that were on the market before 1994, the FDA just has to assume they’re safe. If an ingredient isn’t safe, the FDA must prove it is harmful before it can be taken off the market. Manufacturers aren’t required to standardize their products, so the amount of an active ingredient can vary from batch to batch. They also don’t have to prove their supplements are effective for treating any conditions.

Navigating the supplement aisle may soon be easier and safer for consumers, thanks to academic researchers who are examining the safety and effectiveness of some of these dietary supplements. The National Institute of Health (NIH) launched its Botanical Research Centers Program in 1999 to fund supplement research. Their 2015 round of funding dedicates close to $35 million to labs across the country.

One of these labs, the University of Illinois at Chicago’s Center for Botanical Dietary Supplements Research, has been funded by the NIH since the program started. They’re not looking for new plants to take to market. Instead, they’re looking at supplements already available on store shelves. “The market is primarily women,” says Richard van Breemen, the Center’s director. “They buy them for their families, they buy them for themselves.”

Many women stopped hormone treatments for menopausal symptoms such as hot flashes after the NIH Women’s Health Initiative hormone therapy trials in the early 2000s found elevated risk of breast cancer and stroke. “Women started turning to alternatives like botanical dietary supplements,” says van Breemen. These supplements include red clover, hops, and black cohosh, a flower found in the Eastern U.S. Van Breemen’s team started looking at the safety of these botanical dietary supplements. “There’s concern that if you substitute one estrogen for another, you’ll have the same problems,” he says.

To test the safety and effectiveness of black cohosh and red clover, van Breemen and his team take a stepwise approach. The team makes a standardized sample of a plant extract and then tests it in animals and humans. “We modeled these steps after how drugs are developed for human use,” says van Breemen. Their process is similar to how pharmaceutical companies prove to the FDA that a new drug is safe and effective. The results of their clinical trial were published in 2009. The hormone treatment prescribed by doctors proved most effective at relieving hot flashes in menopausal women, while red clover was nearly as effective as placebo. Black cohosh was only about half as effective as placebo.

“Red clover does contain estrogenic compounds,” says van Breemen, so it was not surprising to find it had some kind of effect. But the black cohosh results suggest the herb is useless for relieving hot flashes. “We could not find an alternate mechanism for black cohosh, other than one that acts on the nervous system,” he says. Black cohosh contains serotonin-like molecules that could have an effect on the nervous system, but van Breemen found there was a key roadblock. Those molecules “won’t reach the blood-brain barrier, they won’t even reach the bloodstream,” he says. This means the molecules won’t be able to reach the brain, so they won’t have any chance to have an effect on the nervous system.

While they couldn’t find any benefits for women from black cohosh, van Breemen’s lab was at least able to establish that it was safe. Concerns have been raised about black cohosh’s potential to cause liver damage, but van Breemen says liver enzyme tests done during the study were all normal. Black cohosh, he says, is “perhaps ineffective for controlling hot flashes, but nevertheless safe.” For van Breemen and his team, safety is paramount. “Ultimately, we want to have a product that is safe, and hopefully effective as well.”

The NIH has also awarded funding to a new research center at the Icahn School of Medicine at Mount Sinai in New York. Led by Giulio Pasinetti and Richard Dixon, the new center will focus on how certain dietary supplements can help alleviate stress-induced depression and mood disorders. The team has already identified several compounds, called polyphenols, found in grapes and grape seeds that help the brain better handle stress. With the NIH funding, they will try to determine exactly how these compounds work in the body.

They will also look at the role bacteria and fungi in the microbiome, especially in the gut, may play in making these compounds available for the body to use. Gut bacteria break down what we eat into metabolites, which are compounds formed during bacterial metabolism. “We are characterizing all of the microbiome that would influence the generation of these metabolites,” says Pasinetti. He hopes this work will lead to a probiotic composed of specific bacteria that help make more polyphenols available for the body to use. Pasinetti is very optimistic about the potential for a combination approach with probiotics and polyphenols. “I think in the framework of the program, over the next five years, we may have a new treatment for major depression.”

Louisiana State University’s Botanical Dietary Supplements Research Center received NIH funds as well, to continue their work with botanical supplements for the prevention and treatment of obesity and diabetes. The center, established in 2005, has discovered several plant products, like a byproduct of sugarcane processing and a type of red lettuce, that may be effective for controlling glucose levels. The center is in the early stages of clinical trials to establish the safety of Russian tarragon for treatment of pre-diabetes.

“We hope this research will advance scientific understanding that will lead to better design of future clinical studies and better-informed decisions by consumers,” says Barbara Sorkin, director of the NIH Centers for Advancing Research on Botanicals and Other Natural Products Program. Sorkin says determining how botanical products work in the human body helps researchers design better clinical trials to test supplements. While the NIH funds research on the effectiveness of dietary supplements, the findings generated by research centers may not make any difference in terms of policy.

While policies may not change, Richard van Breemen hopes his research will at least pressure commercial supplement producers to use clinical trials to test the safety and effectiveness of their products. “I think there’s a place for dietary supplements for many generations to come,” says van Breemen. “But we need to understand how they work and how to make them safe and effective.”

5 ways to keep cool when you’re having a hot flush

Source:http://home.bt.com/lifestyle/health/health-concerns/5-ways-to-keep-cool-when-youre-having-a-hot-flush-11364096741302

By Eleanor Lees

Hot flushes can be horribly uncomfortable. We found out how to make them more bearable with these expert tips.

A hot flush can come on suddenly, or you may have an idea of when they’re about to strike.

The uncomfortable, intense heat of a hot flush affects almost 75% of women during menopause and they are among the most common symptoms of menopause.

Here’s the experts’ advice on how to keep cool during a hot flush.

1. Be comfortable in bed

Use bedclothes made from cotton and layers rather than a big duvet. "Avoid clothes made from synthetic fabrics and wear layers instead so you can adjust your clothing to how you are feeling," says Shona Wilkinson, Nutritonist at Superfooduk.com.

2. You are what you eat

"Hot drinks before bedtime can often trigger night sweats or even make them worse," says Dr Marilyn Glenville, nutritionist and author of Natural Solutions to Menopause.

"Try to stay away from caffeine, alcohol and spicy foods. Remember, that caffeine can be found in both food and drink (chocolate, caffeinated soft drinks, energy drinks, coffee and tea). It can cause your blood vessels to expand making you sweat more, which can increase the hot flushes.

"You can also sip a cold drink during the day. If you feel a hot flash coming on, this can help lower your body's temperature.”

3. Keep active

"Although it may make you feel hotter and sweatier in the short-term, women who exercise regularly, seem to have fewer flushes," says Dr Glenville.

Lynne Robinson, Body Control Studio founder (to find a teacher go to www.bodycontrolpilates.com) says Pilates has a number of benefits.

"Pilates improves your breathing which will help your stamina and endurance as well as ensure that your core muscles are fit for purpose and that can help prevent back injuries,” she explains.

"Pilates can also help to improve the stability and mobility of your joints so that your body moves efficiently and without strain, restoring balance."

4. Try supplements

Nutritionist Cassandra Barns recommends taking a supplement of Vitamin C.

This is because it’s full of is full of Bioflavonoid which help to strengthen the capillaries, improving blood flow and so reducing hot flushes.

Black Cohosh is another great option for keeping hot flushes at bay.

"What’s important, is that it does not increase oestrogen levels and has no effect on cells in the vagina or womb,” Dr Glenville explains.

"Black cohosh offers relief without oestrogen-like effect.

"It acts as a SERM - selective oestrogen receptor modulator – promoting it in organs where oestrogen is needed, such as the bones, while acting as an ‘anti-oestrogen’ in organs where unnecessary oestrogen can be dangerous, for example the breast and womb. "

5. Limit stress

Stress and anxiety can also bring on a hot flush.

Combat the stress by trying to steady your breathing.

Liquorice root extract also contains substances that have a similar structure to the adrenal cortex hormones.

"It is one of the herbs that can act as an ‘adaptogen’ - assisting your adrenals as ‘shock absorbers’ to cope better with stress, preventing a trigger-happy reaction of excessive adrenaline release,” Dr Glenville explains.

7 Herbs for Asthma

Source:http://www.motherearthnews.com/natural-health/7-herbs-for-asthma-zbcz1501.aspx

By Jesse Wolf Hardin

Asthma is a condition that troubles many people in this country, but it can often be effectively eased by the use of natural plant medicines. Kiva and I have sought to address the problem both in Plant Healer Magazine, and in a class taught at our annual classes and celebration The Traditions In Western Herbalism Conference by the increasingly popular herbalist teacher Sean Donahue. A detailed essay and notes from that class and many others are available on Amazon in the newly released book Traditions in Western Herbalism, but we also want to share the helpful wisdom with all of you here. Sean tells us:

“From a purely physiological standpoint, asthma is a misfiring of the immune response within the respiratory tract. When the body perceives a threat, the inflammatory aspect of the immune system gears up to heal any potential injuries. In someone with asthma, that aspect of the immune system in the respiratory tract is on a hair trigger alert, and any perceived threat — an infection, an allergen, or emotional stress can kick it into high gear, releasing inflammatory cytokines and histamines at levels far above normal. This in turn causes the mucous membranes to swell up and the smooth muscles of the airway to spasm. Over time this exaggerated immune response can cause damage to bronchial tissue, which in turn exacerbates the response because the body now also has a real set of injuries to respond to. 7 herbs I Use Most Often for Asthma Relief

Hawthorn: If we look at breath as the thread that connects us to the world, it makes sense that in moments of intense stress, for some people the airways can close, keeping the outside world from entering. In many people with asthma, this pattern gets established early on in response to a specific trauma and then becomes the default mode — because the body views any response to stress as successful if a person survives it. And if the body has learned that closing the airways will allow it to survive, then until it learns another equally successful strategy with regards to breathing in stressful situations the pattern will continue.

Traditional Chinese Medicine provides a framework for understanding this as well — the concept of disturbed Shen. David Winston defines Shen as "[ . . ] or your individual spirit. It is a person's mind/consciousness and emotional balance. Disturbances of shen produce anxiety,insomnia, bad dreams, moodiness, listlesness, and poor memory."

I think of disturbed shen as that leap out of the body that happens in a moment of shock. Disturbed shen is most noticeable as an acute condition, but can also become a chronic condition contributing to asthma. If the person with asthma also has ADHD, chronic anxiety, frequent panic attacks, a mood disorder or chronic insomnia, overall health can be helped tremendously by calming the shen.

Shen resides in the heart, and from an energetic perspective, the heart's proximity of the lungs allows disturbed shen to translate into disturbed breathing in those whose lungs are already deficient.

Hawthorn is a tonic for the heart that also has traditional use in TCM for calming disturbed Shen. It is also a plant rich in flavonoids that help to cool inflammation – so especially useful for Pitta asthmatics in combination with Peach or Cherry, but relevant for all constitutions.

Naturopath Deborah Frances pioneered the use of Hawthorn for acute asthma attacks — she recommends 3-4 doses of 30 drops at 1-2 minute intervals. In acute attacks, I've only tried this in combination with an antispasmodic herb, but definitely have had good results.

Schizandra: Shizandra is a plant in the Magnolia family that produces a fruit that exhibits all five of the flavors recognized in the Chinese tradition — sweet, sour, bitter, pungent and salty.

The sour taste is most apparent, suggesting the plant's astringent qualities. In Chinese medicine, it was traditionally used to "astringe the Jing" and help seal a "leaky Jing gate" — addressing problems marked by profuse loss of fluids from diarrhea to excessive urination to turberculosis to excessive sweating to vaginal discharges to premature ejaculation. All of this is associated with the kidneys.

It also serves the same function energetically — when you are leaking life force through the holes left where you jumped out of your skin, Schizandra helps gather the energy back within you and stop the leak. When you are unconsciously giving more of yourself away than you can afford to, Schizandra helps you hold onto some of your life force for yourself.

In Chinese medicine, the kidneys also play a role in breathing, "grasping" the lung to pull in the breath. When the kidneys are two weak "the kidney fails to grasp the lung" and inhalation tends to be incomplete – its impossible to get a deep breath. Schizandra is a traditional remedy for this condition. And for calming disturbed Shen. Schizandra also helps to restore and regulate the adrenals – especially when they have been depleted by the use of steroid medications. I give a strong decoction or 30-60 drops of the tincture daily.

Elecampane: Elecampane is a warm, pungent expectorant that is wonderful for damp congestion in the respiratory tract. Especially well suited when there is also a bacterial infection – and many asthmatics are prone to bronchitis and pneumonia.

At an emotional level, the lungs tend to hold on to grief, which, being a watery thing, tends to flow downward, settle in deep, and become stagnant and cold. Elecampane aids in letting go of old — releasing and cleansing buried grief just as it brings up old, infected mucus. 5-10 drops daily for chronic situations. 30-60 drops in acute situations. Kapha can use continuously. Pitta or Vata may find irritation after a few days' use.

Eastern Skunk Cabbage: is an excellent anti-spasmodic and expectorant that is ideal for Kapha asthmatics whose attacks are typically marked by both spasms and excess mucus secretion (it stops the spasms while at the same time encouraging a non-spasmodic cough to bring up excess mucus. It is also deeply calming due in part to the presence of Serotonin.

William Cook called it a nervine “of the most innocent and effective soothing character.” Too drying for many Pittas and Vatas. I've had a 15 drop doses top an attack. Avoid in pregnancy. Use caution in combination with SSRI's or MAO inhibitors (theoretical possibility of excess serotonin build up in the first case, likelihood in large doses of psychedelic effect in the latter.)

Black Cohosh: Black Cohosh is an excellent anti-spasmodic well suited where asthma is accompanied by periods of deep depression or brought on by panic associated with feelings of doom.

The person who will benefit from Black Cohosh will tend toward melancholy and will be easily and deeply impacted by the emotions of others and often by larger events in the world. When depression sets in it will tend to be deep and seemingly intractable. I give 3-10 drops of the tincture for depression, but up to 30 drops for acute spasmodic asthma attacks.

Lobelia: Lobelia acts almost instantaneously to stop the spasms and open up the airway. It also calms the anxiety associated with an asthma attack. I use an acetract — made by macerating the fresh plant in a combination of alcohol and vinegar. Dosage varies widely from person to person, many will get the desired effect from 5 drops, I use 10-15. More than 30 and vague feelings of nausea generally set in. But actual emetic doses are far higher than nauseating doses — more on the order of 90-120 drops in my case. David Winston suggests that you can find the ideal dose by (not in a moment of crisis of course) taking repeated drop doses and counting them out until you feel the first hint of nausea. The ideal dose is one drop less than a nauseating dose. But in emergency situations I'll just give someone a half dropper or so. Lobelia will also help to encourage healthy expectoration of excess fluids.

Lobelia has a calming and protective energy which is also tremendously helpful in restoring the sense of safety necessary to allow a person to breathe more deeply after an acute asthma attack.

New England Aster: Jim McDonald introduced me to New England Aster, a resinous dark purple aster that flowers in autumn in New England.

A tincture made from the flowering tops can immediately help relieve muscle constriction around the airways. I tend to use about 15 drops in acute situations — most effective when there is tightness around the airway that signals an attack is imminent but spasms have not yet begun. Other sticky, aromatic asters seem to have similar effects. I tend to combine New England Aster in equal parts with False Solomon's Seal which I see as a specific for relaxing the connective tissues associate with these muscles (largely by restoring their pliability).

Best wishes with your healing efforts, from the Plant Healer family! – Jesse Wolf & Kiva Rose

Information About Black Cohosh Plant Care And Uses

Source:http://www.gardeningknowhow.com/edible/herbs/black-cohosh-plant/black-cohosh-care.htm

By Amy Grant

You’ve probably heard about black cohosh with respect to women’s health. This interesting herb plant has much to offer for those wishing to grow it. Keep reading for more information on black cohosh plant care.

About Black Cohosh

Plants Found in the eastern United States, black cohosh plants are herbaceous wildflowers with an affinity for moist, partially shaded growing areas. Black cohosh is a member of the Ranunculaceae family, Cimicifuga reacemosa, and commonly referred to as black snakeroot or bugbane. Growing black cohosh gets the name ‘Bugbane’ in reference to its unpleasant odor, which renders it repellent to insects.

This wildflower has small plumes of star-shaped white flowers that soar upwards of 8 feet (more commonly 4 to 6 feet tall) above deep green, fern-like leaves. Growing black cohosh plants in the home landscape will definitively lend some drama due to its spectacular height and late summer blooms. Black cohosh perennials have foliage similar to that of astilbe, sharply serrated, and show themselves off nicely in shade gardens.

Black Cohosh Herb Benefits

Native American people once used growing black cohosh plants for a medley of medical issues, from snake bites to gynecological conditions. During the 19th century, physicians availed themselves of black cohosh herb benefits with regards to fever reduction, menstrual cramping, and arthritis pain. Additional benefits deemed the plant useful in the treatment of sore throats and bronchitis.

Most recently, black cohosh has been utilized as an alternative medicine in the treatment of menopausal and premenopausal symptoms with a proven “estrogen-like” balm to reduce disagreeable symptoms, most especially hot flashes and night sweats.

The roots and rhizomes of black cohosh are the medicinal portion of the plant and will be ready for harvesting three to five years after planting.

Black Cohosh Plant Care

In order to plant black cohosh in the home garden, either purchase seeds from a reputable nursery or collect your own. To collect seeds, do so in the fall when the seeds are mature and have dried out in their capsules; they will have started to split open and when shaken make a rattling sound. Sow these seeds immediately.

Seeds for growing black cohosh plants must be stratified or exposed to a warm/cold/warm cycle to stimulate germination. To stratify the black cohosh seeds, expose them to 70 degrees F. (21 C.) for two weeks, and then 40 degrees F. (4 C.) for three months.

Once the seeds have gone through this process, plant them 1 ½ to 2 inches apart and about ¼ inch deep in prepared moist soil that is high in organic matter and covered with a 1-inch layer of mulch.

Although this herb prefers shade, it will grow in full sun; however, the plants will be of a lighter shade of green and may have more of a propensity for scalding of the foliage. You may want to sow seeds in a cold frame for germination the following spring if you have a particularly hostile climate.

Black cohosh may also be propagated via division or separation in the spring or fall but not sooner than three years after planting.

Maintain a consistently moist soil for your black cohosh plants, as they dislike drying out. Additionally, tall flower stalks may likely need staking. These perennials are slow growers and may require a little patience but will lend visual interest in the home landscape. Even the spent seed casings may be left throughout the winter to add texture to the garden.

Is Black Tea the Same Thing As Black Cohosh Tea?

Source:http://healthyeating.sfgate.com/black-tea-same-thing-black-cohosh-tea-2285.html

By Kathryn Meininger (Demand Media)

Confusing the benefits of black tea with those of black cohosh tea could prove disastrous. Black tea and black cohosh are two very different types of teas. A refreshing cup of black tea is often enjoyed in the morning in place of a cup of coffee, or in the evening to relax and wind down. Black cohosh tea is not a culinary beverage, but a tea used as an herbal remedy to combat some of the symptoms of menopause. Both teas may offer health benefits, but consult your physician before using either tea to treat a health condition.

What is Black Tea?

Second only to water, black tea is one of the most popular beverages worldwide, according to Janet Tietyen, a nutritionist at the University of Kentucky Cooperative Extension Service. Black tea is brewed from the leaves of the Camellia sinensis plant, which have been allowed to ferment, or oxidize, fully before drying. This accounts for black tea's high concentrations of the amino acid theanine and certain antioxidants called theaflavins, as well as thearubigens, which give black tea its dark reddish-black color. Drinking black tea may also offer you some health benefits, although scientific evidence hasn't proved this conclusively.

Black Tea Effects

Black tea contains the stimulant caffeine, with 11 to 61 milligrams of caffeine in an 8-ounce cup, according to MayoClinic.com. Although more scientific studies on its health effects are needed, drinking black tea appears to offer you some protection against developing heart disease and atherosclerosis, or hardening of the arteries, according to the Linus Pauling Institute. It may also retard the growth of some cancers, including skin, liver, lung, esophageal, stomach, colon and breast cancers. Hold the milk if you drink black tea for its health benefits. A 2006 study published in "The European Heart Journal" found adding dairy products to black tea counteracted its positive effects on the vascular system. Possible side effects of black tea are associated with its caffeine content and include heartburn, rapid heartbeat and insomnia.

What is Black Cohosh Tea?

Although in name it appears similar, black cohosh tea is a completely different type of tea than black tea. Also known in folk medicine as bugbane and rattleroot, black cohosh is harvested from the roots and rhizomes, or underground stems, of the Actaea racemosa plant. Black cohosh, a relative to the buttercup, grows in the forests of North America. It contains different active substances than black tea, offering high concentrations of sugar compounds called glycosides and fukinolic acid, a substance which may have some estrogen-like properties.

Black Cohosh Tea Effects

Black cohosh tea has no caffeine and isn't a stimulant. Its estrogen-like effects may help relieve menopausal symptoms, such as hot flashes, night sweats, vaginal dryness and anxiety. It is also used to alleviate inflammation due to arthritis and pre-menstrual symptoms, according to the University of Maryland Medical Center. Keep in mind that the efficacy of black cohosh hasn't been proven and there are some safety concerns. Black cohosh can cause intestinal distress, headache and slow heart rate. Never take black cohosh without your doctor's approval, especially if you have had a hormone-sensitive cancer, such as breast cancer, or are taking medication that affects your liver.

Black Cohosh for Hot Flashes?

Source:https://www.verywell.com/black-cohosh-for-hot-flashes-89660

By Cathy Wong, ND (Reviewed by a board-certified physician)

Black cohosh is an herbal remedy often recommended for the treatment of hot flashes. A common symptom of menopause, hot flashes are thought to result from changes in estrogen levels. While some proponents claim that black cohosh can act as a phytoestrogen, studies testing black cohosh's effects on hot flashes have yielded mixed results so far. The Science Behind Black Cohosh and Hot Flashes

For a 2010 report published in Alternative Therapies in Health and Medicine, researchers analyzed nine clinical trials on the use of black cohosh for the treatment of menopausal symptoms (including hot flashes).

Results revealed that herbal formulas containing black cohosh improved overall menopausal symptoms by 26 percent. However, in a research review published in Drugs & Aging the previous year, scientists sized up 16 studies on black cohosh and menopausal symptoms and deemed their results inconclusive (largely due to flaws in study design).

There is also limited support for the theory that black cohosh can cool hot flashes among postmenopausal women undergoing or finished with breast cancer treatment. In a 2006 study published in the Journal of Clinical Oncology, for instance, researchers found that taking black cohosh for four weeks failed to reduce hot flashes among breast cancer patients. While participants given a placebo reported a 27 percent decrease in hot flashes, those treated with black cohosh reported only a 20 percent decrease in hot flashes.

Caveats

The safety of long-term use of black cohosh is uncertain, according to the National Center for Complementary and Alternative Medicine (NCCAM).

In fact, the NCCAM warns that there have been several reports of hepatitis and liver failure among women who were taking black cohosh. In addition, black cohosh may cause a number of minor side effects (such as stomach pain, headache, and rash).

Supplements haven't been tested for safety and due to the fact that dietary supplements are largely unregulated, the content of some products may differ from what is specified on the product label.

Also keep in mind that the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. You can get additional tips on using supplements here.

Using Black Cohosh for Hot Flashes

For help in soothing hot flashes, the National Institutes of Health (NIH) recommends avoiding caffeine, alcohol, and spicy foods; eating soy foods; exercising regularly; and practicing slow, deep breathing whenever you feel a hot flash coming on. Receiving acupuncture or taking up tai chi, yoga, or meditation may also help ease menopausal symptoms, according to the NIH.

If you're considering the use of black cohosh in treatment of hot flashes (or any other condition), make sure to talk to your primary care provider before starting your supplement regimen. Keep in mind that alternative medicine should not be used as a substitute for standard care. Self-treating a condition and avoiding or delaying standard care may have serious consequences.

5 natural, non-hormonal solutions for menopause symptoms

Source:http://www.foxnews.com/health/2016/04/05/5-natural-non-hormonal-solutions-for-menopause-symptoms.html

By Julie Revelant

Between those dreaded hot flashes, night sweats, mood swings and hours spent tossing and turning at night, menopause is downright miserable. Hormone replacement therapy is one option, but if you’re concerned about the risks or want to try natural fixes first, the good news is that there are non-hormonal remedies that can help.

Here are five of the most common symptoms of menopause and natural remedies to try.

1. Hot flashes It’s unclear what causes hot flashes, but they might be linked to the adrenal glands. When estrogen falls during menopause, the adrenal glands can become deficient, which then causes a surge of cortisol to be released and, in turn, hot flashes, said Dr. Prudence Hall, founder of The Hall Center in Santa Monica, Calif.

Approximately 80 percent of women will experience hot flashes and about 10 percent will have significant hot flashes that last for over 10 years, said Dr. Mary Jane Minkin, a clinical professor of obstetrics, gynecology and reproductive sciences at Yale University School of Medicine in New Haven, Conn. and author of “A Woman’s Guide to Sexual Health.”

Herbs such as black cohosh, wild yam, Korean ginseng and red clover can help, but you should consult with a physician, naturopath or herbalist to make sure you choose a reputable brand. Also, avoid triggers like wine and spicy foods, try adding soy foods to your diet and dress in layers.

Although exercise will likely make your hot flashes worse while you’re doing it, it can help alleviate symptoms throughout the day. In fact, women who reported less than three sessions a week of physical activity had more severe symptoms of menopause, including hot flashes, compared to women who were more active, a study in the journal Menopause found. Losing weight can also help hot flashes since heavy women have worse hot flashes than slimmer women, Minkin said.

2. Night sweats Approximately 95 percent of women will also deal with night sweats, which is not only uncomfortable, but it makes getting a good night’s sleep nearly impossible.

To feel better, adjust the thermostat, try cooling sheets, pillows or blankets and wear moisture-wicking pajamas.

3. Vaginal dryness Unlike hot flashes that tend to get better with time, unfortunately vaginal dryness gets worse. The decrease in estrogen levels cause the vaginal tissues to become thin and dry, which leads to discomfort, itching, irritation and pain during sexual intimacy. If it’s not treated, vaginal dryness can lead to atrophic vaginitis, a condition that causes the walls of the vagina to become inflamed.

Some things to try include long-lasting over-the-counter moisturizers that can be used two to three times a week, or coconut oil and personal lubricants when you have sex.

4. Insomnia Restlessness, waking up several times throughout the night, or trouble falling asleep are all common during menopause.

Questioning who you are or your life’s purpose— which is common during this stage of life— can cause anxiety and also make sleeping difficult, Hall said.

Make a point to exercise every day, which can help you sleep, but do it too close to bedtime and it might keep you up.

Avoid known triggers like alcohol and caffeine, and practice good sleep hygiene by keeping your bedroom cool and dark and powering down electronics one to two hours before you get into bed.

Acupuncture can help relieve sleep disturbances associated with menopause too, according to a systematic review and meta-analysis published in the journal Obstetrics & Gynecology.

5. Irritability During menopause, there are many factors at play that can cause you to feel on edge.

For starters, when estrogen is low, it can affect the neurotransmitters in the brain and lead to irritability and mood swings. If your libido is low and your body isn’t releasing oxytocin, the “love hormone” during an orgasm, your mood can suffer. Not to mention that if you’re not sleeping, you’re bound to feel crabby.

To cope, find opportunities to de-stress and relax, whether it’s heading to the spa for a massage, meditating or meeting friends for dinner. If your poor mood persists, it’s important to see your doctor because thyroid levels can plummet during menopause, which might be the real reason you’re feeling low.

Although menopause is no walk in the park, it’s important to take time to take care of yourself.

“Even if we’ve given our care, our love and our attention to everyone else, now is the time for ourselves so we stay full of light, love and life,” Hall said.

Going the alternative route in menopause

Source:http://www.thestar.com.my/lifestyle/health/2014/11/11/going-the-alternative-route-in-menopause/

(The Star)

Complementary and alternative therapies to help women with menopause are popular in many countries. However, there’re a few things to keep in mind.

MENOPAUSE is the cessation of a woman’s reproductive life, and its diagnosis is made when there has been no periods for 12 continuous months.

Complementary and alternative medicines (CAM) to help women with menopause are popular in many countries. However, the marketing claim that CAM are “natural” is no guarantee of its safety or efficacy.

Prego

Studies have reported that acupuncture reduces the severity and frequency of hot flushes for up to three months. – AFP

Complementary and alternative therapies to help women with menopause are popular in many countries. However, there’re a few things to keep in mind.

MENOPAUSE is the cessation of a woman’s reproductive life, and its diagnosis is made when there has been no periods for 12 continuous months.

Complementary and alternative medicines (CAM) to help women with menopause are popular in many countries. However, the marketing claim that CAM are “natural” is no guarantee of its safety or efficacy.

Pao Shen or American Ginseng, which used to cost RM9,000 per kg, now has a price tag of RM13,000 per kg. Ginseng has not been found to be better than placebo for menopausal symptoms in a randomised trial, but indicators of wellbeing and depression were reported to have improved. – Filepic

Yet, they are perceived by many as a safe alternative to hormone therapy (HT) when they should be used with the same caution as with all other medicines.

Some of the commonly used CAM are discussed below.

Phyto-oestrogens

Phyto-oestrogens are plant substances, which have weak oestrogen-like effects, because they have a similar chemical structure as oestrogen. They are found in soybeans, soy products, red clover, oilseeds, whole cereals and legumes. The main groups are isoflavones and lignans.

Most Asian diets have a high concentration of isoflavones and many Asian women have been reported to have lower rates of menopausal symptoms.

However, the results of randomised controlled trials of soy and red clover derivatives in Caucasians are conflicting. Reviews of studies of soy products on menopausal symptoms has had inconsistent results.

Breast mammographic density, which is a risk marker of breast cancer, is not affected by phyto-oestrogens in short-term studies. Long-term studies of its effect on the breast are lacking.

Some concern has been raised about an association between soy products and breast cancer, but there is no evidence in the scientific literature to suggest this.

Although there is no evidence that it increases the risk of breast cancer recurrence, women who are at increased risk of breast cancer, or are breast cancer survivors, are advised to avoid highly processed soy supplements, isoflavone-rich soy extracts or isoflavone capsules, as they appear to act differently in the body than foods made from soy beans or soy flour.

Herbs

A number of plant-based products (herbs or botanicals) have been used to treat menopausal symptoms like hot flushes. Some of the commonly used products are black cohosh, dong quai and ginseng.

Black cohosh has been licensed in some countries for short-term treatment of menopausal symptoms like hot flushes. A recent Cochrane review of clinical trials on black cohosh reported that it was not better than placebo in reducing the frequency of hot flushes or in improving menopausal symptoms.

The quality of the research was not of a sufficient standard to determine its effectiveness.

Side effects, which are uncommon, include transient gastrointestinal upsets and rashes, typically with first-time use, and if it is taken for a limited period of time at the recommended dose.

More serious adverse events have included liver damage, which is thought to be very rare.

Black cohosh should not be used in combination with HT or antihypertensive medicines, or when there is liver disease.

Little is known about its long-term safety and toxicity.

Dong quai, which is commonly used in traditional Chinese medicine, has not been found to be better than placebo in relieving menopausal symptoms in a randomised trial.

Interaction with warfarin, a blood-thinning medicine, and photosensitivity reactions have been reported.

Ginseng has not been found to be better than placebo in a randomised trial, but indicators of wellbeing and depression were reported to have been improved.

It may increase high blood pressure. It should not be used with stimulants, blood-thinning products, diuretics or alcohol, as interactions have been reported.

There are also reports associating ginseng with postmenopausal bleeding.

Evening primrose oil contains large amounts of the fatty acid gammalinolenic acid. There is no evidence of its effectiveness in treating menopausal vasomotor symptoms.

It should not be used in epilepsy sufferers, or users of phenothiazines or blood-thinning products like aspirin, warfarin, vitamin E supplements, garlic and ginger.

St John’s wort is effective in the treatment of depression in menopausal women. Its use in the treatment of vasomotor symptoms has not been proven. It should not be used with several medicines like antidepressants, blood-thinning and HIV medicines, theophylline, digoxin and some cancer medicines, because of drug interactions.

It may also cause breakthrough bleeding and contraceptive failure when used with oral contraceptives.

Wild yam has not been found effective. It is dangerous for women to substitute wild yam or progesterone creams for prescribed progestogens when using combined oestrogen/progestogen HT, because such creams cannot counter the effect of oestrogen on the endometrium, which increases the risk of endometrial cancer.

Prego Studies have reported that acupuncture reduces the severity and frequency of hot flushes for up to three months. – AFP