Boning Up on Bones

About this time in life we start hearing about bone density tests and weakening bones. Why should I be concerned?
Let's start with a kinda scary fact: One third to one half of all women over the age of 50 will sustain a bone related fracture complication. As many women die of complications from osteoporosis, one in five, as they do from cancer and heart disease.
The good news is we can make changes and keep our bones health and strong.
Start by replacing your calcium. We do not make anymore bone mass after the age of 35.Your bones and your teeth make up 99% of the calcium in your body. The daily supplement requirement is 1,200 milligrams, and most of us are getting less than half of that each day. So, like a bank, we are loosing more and more bone density, daily. Almonds, almond milk, tuna, vegetables, calcium supplements and fortified cereals and juices are a great source of calcium. Foods that rob your bone bank include meat, protein bars and protein shakes. Salt is number two calcium depleting factor. We all tend to eat too much salt, and this makes us thirsty. We then up our water or liquid intake; we pee more, and like the baby with the bathwater, out goes the calcium as well. And #3 culprit of calcium loss is alcohol, more than one drink a day and we are tapping into the reserves.
Put a little sunshine in your life. Vitamin D helps us to maintain normal blood levels of calcium and phosphorus. It protects us from rickets, osteoporosis and softening of the bone. Vitamin Sunshine may even ward off high blood pressure, depression, multiple sclerosis, rheumatoid arthritis and diabetes. New evidence show it has been found to slow down cancer and tumor development as well. About 10-15 minutes twice a week should do the trick.
Exercise..everyday, maybe out in the sunshine. The trick here is weight bearing moving. The weight of the body has to be carried by the bones in order to stimulate bone strength. Walking and dancing are weight bearing, but swimming, cycling and yoga are not. Just add one to the other if you love to swim. A variety of aerobic, load-bearing, strength-training, and balance-enhancing exercises build the bones and stave off fractures.
Because teeth are attached to Bone, you may also experience a decline in the health of your teeth and gums. Bone loss will weaken the attachment of the teeth, and sometimes teeth will fall out. Easy on the carbonated drinks, they do a number on our teeth and our bones.
When your doctor does order a bone mineral density test, (BMD) there is no reason to be alarmed. The tests do not hurt and only take about 15 minutes. The tests are repeated every 2-3 years.
The duel-energy X-ray (DEXA) is taken of your spine and hip, and they have smaller more mobile machines that may scan just your wrist and heel. These two X-ray beams measure bone thickness. The scanning arm scans your body as you are lying down. This is used to check density changes. The report shows colored images of your spine and hip, etc. reflecting different densities. The scans are then compared to the bones of an average 35 year old woman, whose average score is 0. Your scores will range from -1.0 normal, -1.0 to -2.5, lower but stable bone mass, and -2.5 and lower, you have osteoporosis. Your risk of a fracture doubles for every point below zero.
Sit down with your doctor and together decide what forms of calcium fits best into your lifestyle. Remember that the earlier we start saving the in the Bone Bank, the better.
Co-Author of Menopause Master Plan
http://www.menopausemasterplan.com/
Corby Campbell Shields

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6 Simple Ways to Overcome the Challenges of Menopause And Enjoy Your New Life

Menopause is one of the stages of life that every woman will go through. The transition into this stage of life can be very challenging. Fortunately, there are certain things you can do to overcome the challenges and live your life to the fullest.
When you're going through the process of menopause, don't just sit back and worry, or try to ignore it. Below are the tips to help you cope.
1. Reach out: Talk to other women. Find out what symptoms they're having, what causes them difficulty, and what they do to cope. A lot of women are doing their own research and information-gathering, and they can be a tremendous resource for you.
2. Find a mentor: Some older women who have been through menopause can serve as wonderful mentors. Find a woman 10-15 years older who is living a lifestyle you admire and talk to her about what has meaning in her life. Make her your role model.
3. Know your options: Talk to your doctor about your symptoms and options for dealing with them. Deciding to take hormones is a very individual decision.
Talk to several doctors if you need to, until you find one you're comfortable with and who is willing to respect what you want to do to manage your menopause.
4. Stay connected: There are so many women's community out there. Any of these communities can help you feel connected and productive during this transitional time. Therefore, join a book club or take art lesson or a course that stimulates your intellect.
5. Expect sexual changes: Some women find that sex is not as passionate but becomes more affectionate. And this can be fine, since their mate's testosterone (sex hormone) levels may be dropping as well, lowering his sex drive.
Some women also find that certain places on the body that use to be highly sensitive are less so, and that other places that were not sensitive now are.
6. Explore sexual options: Try to stay sexually active. Not having sex can cause your vagina to change in size and elasticity, which can make sex painful.
Talk to your partner about the changes you're feeling and explore new and different ways to have sex that may be more comfortable. If you don't have a partner, masturbation helps promote circulation and moistness in the vagina helping it to maintain its size and elasticity. Put these tips into practice and you'll be amazed at how wonderful your menopause life will be!
Saeed Sikiru is a fitness enthusiast, a wellness advocate, a full time blogger and freelance writer. He owns a blog where he writes regularly about Health Tips and Advice. You can also Hire Him for your writing and marketing projects at affordable cost.

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11 Secret Foods That Ease Menopause Symptoms

Good for you, you have decided to take control of yourself, instead of Menopause controlling you! One of the big steps in your personal makeover as making the right food choices. If you did not know, food choices impacts your symptoms, your energy, your frame of mind.
I am going to share with you 11 foods that have really helped me overcome those negative side affects of menopause. To name a few, bloating, anxiety, depression and constipation. These foods not only help with those wicked symptoms of menopause, but they burn belly fat, and eliminate it; they make your skin glow, increase your energy, help you sleep. These great foods are so good for you, and to you. Doesn't that make you feel a little better?
Here are the 11 Secret Foods that give you clear eyes, soft hair and nails, strong immunity. You will feel energized, empowered, and strong.These good foods even reduce the appearance of wrinkles, add oxygen to your blood, and soften your skin, along with all the other benefits I listed above. And they are so yummy, and filling. Come on, let me introduce you to our friends.
1) Cucumbers - Full of chlorophyll and oxygen, cucumbers are loaded with vitamins and minerals. A fabulous high PH, low sugar, must eat. So yummy and crisp in salads, juices and smoothies.
2) Avocados - A fruit, who knew. With more potassium than a banana. Packed with 70% good fats and oils that give you a slow burn that works on your fat, non - stop.
3) Lime - Even though this fruit is considered acidic,when the body breaks it down, it has an alkalizing effect on the body. This lowers the bodies Ph, protecting us, and burning fat. Limes give that "sweet" taste to foods.
4) Almonds - A fabulous snack! The monounsaturated fats and vitamin E will help lower your LDL cholesterol. It's a healthy substitute for people with wheat allergies or diabetics. And it helps clear your complexion.
5) Wild Caught Salmon - So much protein, vitamin D and omega - 3 fatty acids. These fish are full of good cholesterol, and the proteins and omega - 3 fatty acids are used in your fat burning furnace.
6) Fresh Spinach - Loaded with antioxidants. A strong iron source, vitamins A,E,C & K, and even those great omega - 3 fatty acids. Truly a "super" veggie.
7) Asparagus - Very low in calories and so high in antioxidants. With the nutrient density and wonderful source of fiber, asparagus aids in your digestion, and gives you a natural protein that helps build long, lean muscle.
8) Tomato - Wow, another low sugar, fat burning fruit.Tomatoes have an ostonishingly high level of vitamin A and some have even double the amount of vitamin C. Yummy too.
9) Sprouted Seed Bread - the healthiest alternative to satisfy your bread and carb needs. Yea, you get toast!Plus they are high in fiber,and have a great protein content to keep your muscles strong.
10) Olive Oil - Delicious and full of the monounsaturated fats that help reduce coronary heart disease. The fatty acids in this oil have anti - inflammatory and anti - hypertensive properties.
11) Broccoli - An anti - viral, anti - bacterial goodie. Broccoli,will all that vitamin C, helps burn fat and is an excellent source of fiber.
Look at that list! You can have toast and nuts to snack on and Avocados....no calorie counting, no portion control. And you are Burning Fat while you eat.
Add lots of water with Super Greens Supplement, and Honey, You are a fat burning machine!
Don't worry, don't give up, more help is on the way! Over the next couple of weeks you will be receiving more ammunition to fight those hormones that add belly fat, as well as so many other awful symptoms. I know what you are going though, and I am going to help you win back you sanity, your self.
Hang in there!
It's Your journey, but You're not alone,
Corby Campbell,
Co Founder: http://www.menopausemasterplan.com/

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Making Sense Of Herbal Menopause Remedies

If you've looked online recently for an herbal menopause remedy you've no doubt found tons of remedies and little information about them. Most brands rely on the prior reputation or familiarity of an herb to make the sale. There seems to be very little tangible information about what to expect in terms of results, and virtually no information about side effects and safety issues when taking herbs.
Since you're putting it in your body, you probably want to know a little bit about how a particular herbal remedy works. Let's investigate that first. Menopause complaints span a wide variety of symptoms involving many parts of the body. What they all have in common is the cause. Menopause related symptoms or complaints are attributable to dropping hormone levels of progesterone and estrogen.
Using herbs to replace dropping estrogen and progesterone
Many of the herbs that are advertised as helpful for relief of menopause complaints are essentially herb sources of estrogens. They have been called phytoestrogens (plant-estrogens) by the scientific community. By restoring dropping estrogen levels with plant like estrogens, menopause symptoms are relieved. Some common herbs (and foods) that contain phytoestrogens are red clover, soy, flaxseed and Siberian rhubarb root extract.
Alternately, some herbs contain a progesterone like molecule. The one that stands out is wild Mexican yam. Wild Mexican yam contains a substance diosgenin, which is very similar to progesterone. Different medical researchers argue in both directions-that the human body can, and cannot convert diosgenin into progesterone. So the reported benefits of wild Mexican yam may be due to its direct effect on human tissues. Or it may be due to the fact that it is converted bio-chemically by the body into progesterone, thereby restoring optimal progesterone levels as they drop during perimenopause.
Other menopause herbal remedies-Chasteberry
Other herbs and nutrients frequently used for relief of menopause related complaints don't fall into either of the above categories. That is, they don't mimic the activity of either estrogen or progesterone, yet can have beneficial effects. One example is vitex or chasteberry. This herb has been used more for relief of premenstrual complaints, and particularly for relief of breast pain associated with monthly cycling. How chasteberry achieves its benefit is not fully understood, but it has been shown to change levels of prolactin. Prolactin is a hormone that regulates milk production in the breast.
Black Cohosh
Another herb that is commonly used by menopausal women is black cohosh. It was initially thought that black cohosh contained phytoestrogens. This has been refuted by recent research that suggests that black cohosh impacts serotonin receptors in the brain. Serotonin is a brain neurotransmitter that is sometimes referred to as the "tranquilizing" brain neurotransmitter. Many popular prescriptive anti-depressants (the SSRI's) work by influencing serotonin levels in the brain. Research suggests that black cohosh may have some benefit for osteoporosis. Research also suggests that black cohosh has no benefit for relief of menopause related hot flashes.
St. John's Wort
Another herb that finds its way into herbal menopause remedies is St. John's Wort. The herb has a well deserved reputation for helping to relieve mild depression. Since depression may be associated with premenopause and menopause, some manufacturers of menopause herbal remedies include it in combination formula's. How St. John's Wort works is not clearly understood. It is believed to benefit brain levels of serotonin in the same way as some prescriptive anti-depressants (the SSRI's) such as Paxil, Zoloft, Celexa and Prozac.
Other issues with herbal menopause remedies
There are a number of other issues to be considered with regard to herbal menopause remedies. Herbs are effective because of specific active ingredients within the plant. These active ingredients can vary depending on where the plant is grown, the growth conditions, when the herb is harvested, etc. A quality herbal product monitors the level of active ingredients in the herb. The bottle label should refer to "standardized" levels of key ingredients in the herbs used. Herb purity is another important issue. Herbs harvested overseas can be contaminated with toxins, including bacteria, heavy metals or pollutants. A quality herbal manufacturer tests any and all ingredients used for contaminants. Finally, before taking any herbal product, you should be clear on what side effects to expect. Some herbs tend to have side effects while others do not. If you are taking an herb that may produce side effects, it is important to know what they are. If you experience them, you want to be able to recognize that they are due to the herb you are taking, so that you can stop.
For more information on menopause herbal remedies including which remedies work the best for relief of specific menopause complaints, the side effects of some menopause herbal remedies, issues of herb quality and purity, and more please visit http://herbalmenopauseremedy.com/

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Finding the Right Remedy for Menopause

What is the Right Choice for a Remedy for Menopause?Since not every woman is the same it is necessary to find the right remedy for menopause for you. There are prescription treatments, natural treatments, and a variety of other types of treatments. The main goal is to lessen the symptoms and make your life more comfortable while you are going through the journey of menopause.
Understand that treating menopause will require making some changes to your diet, your daily habits, and adding in some exercise. This will help to make it a bit easier than if you continue with your regular diet and your regular habits. Your body is going through some very big changes and you really need to make the right changes to your life as well.
The Most Popular Remedy for Menopause
Probably the most popular remedy for menopause is getting a prescription from the doctor. This does not make it the best treatment just because it is popular and comes from a doctor, however. Most doctors will prescribe estrogen and progesterone, which are better known as hormone replacement therapy.
Usually this treatment is for those women that still have their uterus and it will help to prevent osteoporosis and reduce many of the symptoms of menopause. When a woman has already gone through a hysterectomy most doctors will only prescribe Estrogen instead of both drugs.
Hormone replacement therapy used to be a very popular choice as a remedy for menopause, but more recent studies show an increase in risk of heart disease, blood clots, stroke, and breast cancer are associated with this type of treatment. This may be a few good reasons to seek out treatment other than prescription drugs.
Most of the drugs that comes from doctors come with at least some side effects and risks. Many women are not seeking our more natural ways to treat the symptoms of menopause and there are many choices. Changes to your diet and to your lifestyle can make a difference along with adding in specific vitamins and herbs.
It may take a bit of time to find the right combination to help treat all the symptoms you are suffering from, but it will be worth it. Below are some of the recommended herbs and vitamins that can become the natural remedy for menopause you are looking for.
Choices to Add to your Remedy for Menopause
Before we get into the different natural herbs and supplements you can take to help with things like hot flashes and night sweats you need to understand that natural does not equal safe. If you are currently taking prescription drugs you will need to talk with your doctor before adding in an herbal remedy for menopause because it could react negatively with the drugs you are taking.
Taking Soy and Isoflavones can help with hot flashed within the first two years of menopause and can also help with night sweats. These contain plant estrogens and can be found in the form of soy protein. Taking 50 grams a day can be helpful in the short term and over the long term it can help make your bones stronger and keep your cholesterol down.
However, if you take large amounts of soy it can interact with your natural estrogen and can be harmful to any women with a history of estrogen-dependent breast cancer. It is always good to stick with the recommended amount and having too much can cause issues you don't want to deal with.
A few other choices to treat the symptoms of menopause include St. John's Wort, Flaxseed oil, Red Clover, and Black Cohosh. There are many therapies that can help as well like relaxation techniques, meditation, and acupuncture. These are just a few choices you can add to your remedy for menopause.
Find out how you can get the Menopause Control you are looking for by reading the Menopause Control EBook Review here

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A Unique Natural Hot Flash Treatment - From The Ocean

In my quest to identify Hot Flash Natural Treatments I've discovered an unlikely source which comes from the ocean and that unique source is Kelp...
If you have problems with hot flashes, along with other challenging menopausal discomforts and are seeking a natural solution, then you've come to the right place.
I am on a mission to "unearth" as many natural remedies or treatments for hot flashes as possible. In my pursuit I've "discovered" Kelp which is a variety of seaweed. It is found along rocky sea shores throughout the world.
Oh my! Kelp is so awesome... here's the scoop... In my research of Kelp I found that it is loaded with nutrients which include over 70 minerals and trace elements. I can't believe that I am just now realizing the incredible benefits of Kelp.
Please pay attention to this. In addition to the over 70 minerals, Kelp possess trace elements, growth hormones, enzymes, vitamins, proteins which include iodine, potassium, magnesium, iron and calcium.
Kelp supports the thyroid gland, which is a key sex gland stimulator, can lessen and may even stop menopausal symptoms such as hot flashes, weight gain, moodiness and menopausal tension. When Kelp is taken daily it may promote emotional balance.
As a bit of a bonus here are a few more benefits of kelp for all around physical and emotional well-being.
Additional reported benefits of Kelp:
1.) Strengthen immunity
2.) Effectively fights viral condition
3.) Improve liver function
4.) Suppress AIDS
5.) Supports healthy digestion and lessens constipation
6.) Reduce hair loss
7.) Combat against heart disease and cancer
8.) Support lowering of cholesterol level
How Do I Take Kelp?
Kelp can be taken as a supplement, dried, granulated or even in powder form. Kelp is easy to consume you can add it to drinks, used for flavoring in the manner salt is used, add it to meals for seasoning and even eat the powdered kelp directly.
The miraculous Kelp can be easily attained at your local health food store. A side note, I bought Kelp this past weekend at my local health food store in the powered form.
I wanted the dry Kelp (seaweed) but the store only sold the powered form. It has a very distinct taste... rather fishy...now what else would I expect knowing that the source is the ocean.
The second time I tried it I added a heaping tablespoon of Kelp to a half glass of apple juice. Granted the apple juice didn't totally masked the distinct taste of Kelp but it does make it a bit more palatable.
Because I know that Kelp is loaded with all sorts of good "stuff" to keep my body healthy I drank it down in a matter of seconds...
Honestly, I don't know about you but I am literally blown away by the magnificent health benefits of Kelp...
The more I research natural remedies the more I come to the realization that "Mother Nature" seems to hold the "keys" to our wellness...it is the original Source for our health and wellness. Kelp has been added to a viable hot flash natural treatment.
To your excellent health,
Note - Please remember that it is always important to consult your health practitioner before beginning any remedies to make sure they won't harm your health nor have any adverse effects. The information provided on this site is for educational purposes only. This publication, and the product contained herein are not intended to diagnose, treat, cure or prevent any disease.
Ameenah Maria Lutfee has practiced optimal health for over 25 years before becoming a freelance writer. Her "30 Key Discoveries for Natural Relief for Menopause" report is free and available at her blog site, http://www.awesomehealthandwealth.com/. She maintains up to date insights on natural relief for hot flashes via her blog site as well.

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I Bet You Are Totally Stressed Out, How About a Bit of Down Time?

In the dictionary Stress is described as mental and physical tension and or strain.
Well duh! We can run into a full blown stress response on a daily basis, sometimes it seems to come at us on an hourly basis. Let's face it, life is stress, and that physical reaction wrecks havoc on our mind and body.
Did you know that 75% -90% of all doctor visits are for stress related problems. That in itself should tell us a boatload.
See if you have experienced any of these beauties on the list;
Headaches, insomnia, digestive problems, ulcers.
How about irritability, high blood pressure, elevation in cholesterol levels, sleeplessness, migraines, neck aches, diarrhea, dizziness, weakening of the immune system.
Stress is a cofactor in common illnesses and diseases such as heart disease, cancer, depression, ulcers, stroke and hyper tension.
OK, now what? How about a bit of help to that poor body with a bit of down time. Don't you and your shoulders that are now in your ears deserve it??
Take time for you, everyday, to unwind, even if it's just for a couple minutes. This is as important as picking up the dry cleaning and running the bank deposit at lunch.
Sit quietly outside and take in the beauties of nature. Take deep breaths. Look at that natural object; a bird, a flower, a tree. Reflect on this object and take deep breaths, clear your mind, just see it, and breathe and feel this living thing's energy. Try to reflect on this thing of beauty and relax for 10 minutes. Breathe in 1.2.3.4.5...breathe out 1.2.3.4.5...
Can't get outside? Find a quiet space, close your eyes.
Choose a calming work or sound, hum or recite a prayer. Repeat this word silently or out loud. ( Kinda depends where you are, huh.)
Start with your toes. Relax completely all the muscles in your toes, hum or repeat your word. Breathe...
Move up to your feet, ankles, calves... relax, and hum... breathe
Now your thighs, abdomen, arms, wrists, fingers
Pull your shoulders down out of your ears and relax them, your neck, your head...
Breathe slowly and naturally, saying your phrase or word as you exhale... Aim for 8-10 minutes. When you are totally relaxed, sit there a minute longer and reflect on how your body feels.
As your day goes by and you are finding your shoulders once again in your ears, think back to that relaxed state, take some deep cleansing breaths, and then move forward again to your task at hand.
Don't forget to be good to you. Hope this helps.
Corby Campbell Shields
Co-Author of the Menopause Master Plan
http://www.menopausemasterplan.com/

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