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Here Are Some of the Best Benefits of Ginger Extract for PMS Symptoms!
Many women seeking support for premenstrual syndrome (PMS) discomfort have turned to natural substances to help reduce the severity that accompanies their monthly cycle. One popular, go-to nutrient is chasteberry, which comes from a shrub native to Central Asia and the Mediterranean. Widely used in Europe for gynecological support, chasteberry may help lessen symptoms associated with PMS by supporting regular menstrual cycles and uterine health. Its use as an herbal supplement in the U.S. for women’s health is relatively new, but its popularity is on the rise. Another natural nutrient that may help reduce the severity of PMS symptoms is ginger. Ginger Basics Ginger is a root that’s widely revered as a food, spice, and medicine in the Ayurveda tradition. It helps improve circulation, is protective for the brain, and is especially sought out for its digestive benefits. Ginger’s warming effect is great for soothing the stomach and combating queasiness. It’s particularly effective in reducing inflammation in the digestive system. Also, some research indicates that ginger may help speed up stomach emptying,¹ relieve upset stomach, and reduce intestinal cramping, bloating, and gas. It also may be an effective way to alleviate headaches. You can add ginger as a spice to your foods or drink ginger tea. Ginger Tea Ginger tea is an effective alternative to an energy drink. Ginger is a mild stimulant, and its spiciness can aid the conversion of food into energy. Ginger tea is rich in antioxidants and nutrients that can give you an energy lift. Ginger and other herbs (peppermint, spearmint, and lemon balm) have been used to soothe digestive issues for hundreds of years. Ginger tea can help settle an upset stomach and ease abdominal discomfort. It has anti-inflammatory properties and is especially helpful for combating nausea. However, if you’re vomiting (as opposed to merely feeling nauseous), you may want to try a cooling tea instead, since ginger can cause a hot or burning sensation when swallowed. Ginger Supplements For those who don’t prefer to eat foods with ginger or drink ginger tea, it’s possible to get the benefits of ginger by taking it in supplement form. One supplement ingredient that has shown great promise in relieving PMS symptoms is Ginfort. Ginfort® – Powerful Ginger Extract Ginfort is a groundbreaking nutrient that may help improve PMS symptoms with consistent use. An exceptionally high-quality, proprietary ginger root extract, Ginfort may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6 % gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties. This potent, PMS-relieving nutrient can be found in BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help with… Premenstrual nausea* Premenstrual acne* Premenstrual mood changes* Painful periods* Abdominal/uterine cramping* What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically shown to produce notable relief of PMS symptoms² within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back aches by 95%.* By contrast, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate feelings of anxiousness and cravings, as well as behavioral and mood symptoms. When measured against the efficacy levels of other leading PMS supplement brands, the results of taking Ginfort are truly remarkable. Benefits of PMS Relief+ Taking PMS Relief+ may help: Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* PMS Relief+ Ingredients Ginfort is accompanied by clinically-effective doses of other essential nutrients, which are often deficient in reproductive age women. Here are the supporting ingredients in PMS Relief+: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation. Vitamin B1 is known for helping the body convert carbohydrates or glucose into ATP for energy. Lesser known is B1’s vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management. Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems. Vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation. Zinc is included for its role in the body’s hormone release, immunological response, and reproductive health. [/wc_box] Benefits of Ginger Extract PMS Relief+ contains 5 ingredients in the exact clinical doses shown to improve PMS symptoms. Formulated with the highest quality ingredients, PMS Relief+ is designed to help reduce the discomfort of premenstrual symptoms. It’s free of dairy, eggs, gluten, sugar, nuts, artificial flavors and colors, and is non-GMO. If you’ve tried, but failed, to find relief from other PMS supplements in the past, give PMS Relief+ a try today. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Hu, M.-L., Rayner, C. K., Wu, K.-L., Chuah, S.-K., Tai, W.-C., Chou, Y.-P., Chiu, Y.-C., Chiu, K.-W., & Hu, T.-H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105 2. Nirvanashetty, S., Panda, S. K., & Jackson Michel, S. (2023). High potency ginger extract reduces menstrual discomfort in healthy participants with recurrent dysmenorrhea linked to hypercontractility of the uterus: A randomized, double-blind, placebo-controlled trial. Open Access Journal of Complementary & Alternative Medicine, 5(1), 594–601. https://doi.org/10.32474/OAJCAM.2023.05.000203
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Perimenopause vs Menopause: Best Tips for Symptom Relief in Both Stages
Until recently, menopause has been culturally perceived as a shameful event in a woman’s reproductive life. Even in medicine, it has been a neglected area of study with most medical schools and residency programs lacking menopause education. Thankfully, menopause stigma has lessened, and education and awareness are growing. It’s not surprising though that there’s still a lot of confusion about this important phase of a woman’s reproductive life. In particular, confusion remains about how perimenopause and menopause differ. Part of the same overall reproductive life transition, perimenopause and menopause have unique features and symptoms. Here’s an overview of the differences between perimenopause and menopause for women so that you can understand your reproductive life phases better and take better care of your health. (Men, this is for you too! It’s helpful for us all to understand what happens in a woman’s body.) What Is Perimenopause? Perimenopause is a natural phase in a woman’s reproductive life. It literally means “around” or “near” menopause. Hence, perimenopause is the transitional phase before menopause occurs. Menopause marks the end of a woman’s reproduction. Perimenopause begins with the onset of irregular periods and ends after a woman has gone 12 consecutive months without a period. Statistical research shows that perimenopause usually begins around age 45,¹ but it can start earlier (as early as mid-30s) or later (as late as mid-50s) for some women. In terms of duration, perimenopause usually lasts 4 to 5 years. But again, it can vary. While some women can go through perimenopause within a few months, others may be symptomatic for as long as 8 years before menses stop completely. What Happens to You During Perimenopause? Perimenopause has two phases: an early phase and a late phase. During the early phase of perimenopause, your estrogen levels start to fluctuate, which causes fluctuations in progesterone. It’s marked by changes in your menstrual flow and in the length of your period. In the late stages of perimenopause, estrogen levels start to decline significantly. You’ll begin missing periods as ovulation becomes irregular and eventually stops. Without adequate estrogen, you’ll likely experience vaginal dryness. You may have pain during intercourse as the lining of your vagina thins. You may begin to have hot flashes. These occurrences usually start about 6 months before your last period. The symptoms can last from 6 months to 5 years after the onset of menopause. You might experience any of the following symptoms during perimenopause: Night sweats Sleep problems Mood changes Irregular periods Vaginal dryness Pain during intercourse Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Headaches and dizziness Joint pain and muscle tension What Is Menopause? Menopause marks the end of your reproductive life. The name menopause is derived from the Greek words pausis (pause) and men (month). You’re considered to have reached menopause when you’ve gone a full 12 months without a menstrual period. It occurs naturally after your ovaries stop producing eggs. As you enter menopause, your ovarian production of estrogen and progesterone declines until it eventually stops altogether. Once menopause is reached, you become postmenopausal for the remainder of your life. The average age of menopause in the U.S. is 51, but the range is between 45 and 58. In some cases, a woman may enter menopause prematurely. The causes of early and premature menopause aren’t always known. More often, early menopause is a result of medical treatments such as surgical removal of the ovaries or uterus or chemotherapy or pelvic radiation. Menopause is no doubt a critical phase in a woman’s life because multiple areas of health are impacted, and symptoms can be very challenging. What Are the Symptoms of Menopause? Many of the symptoms of perimenopause continue or increase in menopause. Research² shows that vasomotor (affecting the narrowing and widening of the blood vessels) symptoms are the most commonly experienced symptoms during menopause. Approximately 75% and up to 80% of women experience: Hot flashes Night sweats Palpitations Migraines Approximately 50% to 75% of women experience vaginal and urinary problems. As mentioned, with the estrogen loss, your vaginal lining thins and becomes less elastic, which may cause dryness, burning, and irritation. This may become even more pronounced in menopause as ovarian estrogen production ceases. You may also experience greater frequency and urgency of urination. Low estrogen increases the risk of vaginal and urinary tract infections as pH changes occur in the vagina and urinary tract reducing the good bacteria that help keep infectious bacteria in check. Your brain has estrogen receptors in a variety of regions. These areas regulate cognition and mood. Decreased estrogen may cause any of the following: Anger or irritability Feelings of anxiousness; tension Low mood Loss of concentration Low self-esteem; loss of confidence Low libido Most concerningly, the loss of estrogen and progesterone in menopause may increase your risk of: Sleeplessness Bone loss Abdominal weight gain Heart health issues Brain health problems Menopause Symptom Relief It’s not all doom and gloom! There are many measures you can take to reduce the symptoms of perimenopause and menopause including any of the following: 1. Estradiol Cream If you’re experiencing vaginal pain or dryness, or an increase in vaginal or urinary infections, talk to your doctor about trying a topical estradiol cream. It replenishes estrogen to these areas, which can reverse the conditions and is considered to be safe. 2. Hormone Replacement Therapy One of the most effective ways to counter symptoms associated with perimenopause and menopause is to start hormone replacement therapy (HRT). Its risks were overstated in past years due to a flawed conclusions drawn from longitudinal research. There are still risks, particularly for women who’ve had breast health issues, but not as great as once thought. HRT can help protect against bone loss and reduce vasomotor symptoms, research³ shows. Some women choose to take bioidentical hormone replacement therapy, which are compounded from plant hormones. However, they aren’t regulated by the FDA. Talk to your OB/Gyn or medical doctor to learn more. 3. Natural Menopause Relief Herbal remedies and nutritional supplements may help to minimize hot flashes, boost mood, support bone health, or help with other issues. Alternative medicine such as acupuncture may help with symptoms. Discuss options with your medical doctor. Make Changes to and Improve Lifestyle Making some lifestyle adjustments and adding activities can go a long way for minimizing symptoms for both perimenopause and menopause. They also tend to make you healthier! Try any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Exercising regularly. This can help boost mood, reduce hot flashes, and promote restful sleep. Be sure to incorporate strength-training exercises to help protect against bone loss as well. Eat lots of fruits, vegetables, legumes, and whole grains. Rich in phytoestrogens (plant compounds with estrogen-like properties), eating lots of these foods can help reduce hot flashes. Eat calcium-rich and vitamin D-rich foods or take a natural menopause supplement - like BrainMD's Menopause Essentials+. These nutrients are needed to maintain your bone health. Yogurt, spinach, kale, tofu, beans and sardines are examples of calcium-rich foods. Salmon and trout are rich in vitamin D. Stay hydrated. Estrogen loss can be dehydrating and drinking water can keep bloating associated with hormonal changes to a minimum. Eat plenty of protein-rich foods. Your body needs it to maintain muscle mass. If you are doing strength training, your body needs more protein to build muscle. Reduce or eliminate consumption of spicy food, caffeine, chocolate, sugar, fatty foods, refined carbs, and alcohol. They’re inflammatory and can make hot flashes worse. Incorporate a mindful practice like yoga or meditation or walks in nature. Take time to enjoy hobbies or read a book. These activities can help ease anxious feelings. Practice good sleep hygiene; take a natural sleep supplement. [/wc_box] Postmenopausal Life It’s important to remember that while the end of your reproductive cycle is challenging and indeed a milestone in aging, it’s also a beginning to a new and wonderful chapter of life. Many women experience increased happiness and productivity during this phase of life as they can focus on their own needs, desires, and interests. Note: As with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Menopause Essentials+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Gold, E. B. (2011). The timing of the age at which natural menopause occurs. Obstetrics and Gynecology Clinics of North America, 38(3), 425–440. https://doi.org/10.1016/j.ogc.2011.05.002 2. Peacock, K., Carlson, K., & Ketvertis, K. M. (2023, December 21). Menopause. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507826/ 3. Harper-Harrison, G., Carlson, K., & Shanahan, M. M. (2024, October 6). Hormone replacement therapy. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493191/
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Menopause Essentials+: Say Goodbye to Hot Flashes and Night Sweats!
Menopause is the stage in a woman’s life when she stops menstruating. What some have termed “the change” actually involves 3 distinct phases: Perimenopause – generally starts in the mid-40s and is the time when a woman’s ovaries gradually stop producing eggs Menopause – usually occurs between ages 45-55 and marks the end of a woman’s reproductive years Postmenopause – occurs when a woman hasn’t had a period for an entire year It can take anywhere from 7-14 years to fully move through these stages. During menopause, the body’s production of the hormones estrogen and progesterone can vary significantly. These hormonal shifts can cause unpleasant symptoms such as hot flashes, mood swings, and sleep problems. To help alleviate these unwanted symptoms, it’s important to maintain a healthy lifestyle during this pivotal time. One way to accomplish this is by taking high-quality supplements like BrainMD’s new… Menopause Essentials+ Formulated with clinically-effective doses of essential vitamins and proprietary ingredients, Menopause Essentials+ offers comprehensive menopausal symptom support.* Designed specifically for women navigating perimenopause and menopause, Menopause Essentials+ is clinically studied to help: Lessen hot flashes and night sweats* Regulate mood and energy* Balance hormone levels* Enhance skin and hair health* Maintain healthy body weight* Support libido* Menopause Essentials+ Ingredients Navigating perimenopause and menopause can be challenging, but Menopause Essentials+ is here to support you every step of the way.* This premium dietary supplement is expertly formulated with clinically effective doses of key ingredients to help alleviate a wide range of menopause symptoms and promote overall well-being.* These high-purity ingredients include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] EstroG-100® A proprietary blend of Cynanchum wilfordii, Phlomis umbrosa, and Angelica gigas root extracts, EstroG-100® has been clinically shown to improve hot flashes, night sweats, vaginal dryness,¹ and fatigue. Red Orange Complex® (ROC) Sourced from the sun-soaked fields Sicily, ROC® (Citrus sinensis [L.] Osbeck), has been clinically shown in eight human trials to decrease inflammation,² oxidative stress, and DNA damage. It promotes collagen synthesis, supports healthy glutathione levels, and improves skin radiance and moisturization. ROC® also can reduce wrinkle depth and alleviate menopause symptoms such as hot flashes, night sweats, and sleep problems. Trans-Resveratrol Known for its heart-healthy benefits, trans-resveratrol exerts anti-inflammatory activities and supports mental performance, circulation, and skin health. It helps reduce blood glucose levels and insulin resistance, enhancing overall metabolic health. Vitamin D3 Essential for bone health, vitamin D3 helps reduce systemic inflammation and improve muscle strength. It supports optimal blood levels to reduce metabolic disturbances and improve overall health during menopause. Vitamin K2 (MK-7) Vitamin K2 helps support bone strength and circulation. It aids in preventing arterial calcification and enhances the transport of calcium to the bones. [/wc_box] Who Can Benefit from Menopause Essentials+? Women experiencing weight gain and metabolic changes: Menopause Essentials+ contains ingredients that can help mitigate weight gain, improve insulin sensitivity, reduce inflammation, and support a healthier metabolism.* Women with thinning hair and dry skin: The supplement promotes collagen synthesis, improves skin elasticity and moisturization, and supports hair growth with its antioxidant-rich ingredients.* Women at risk of bone loss: With vitamins D3 and K2, Menopause Essentials+ supports bone mineral density and reduces the risk of fractures and age-related bone loss.* Women dealing with fatigue, mood swings, and cognitive issues: The blend of trans-resveratrol and ROC® helps support cognitive performance, mood, and overall well-being, while enhancing mental clarity and reducing feelings of anxiousness.* Women suffering from hot flashes and night sweats: The potent combination of EstroG-100® and ROC® can help reduce the frequency and severity of hot flashes and night sweats, helping you stay comfortable and sleep better.* Here’s Why You Can Trust Menopause Essentials+ Scientifically Backed: Each ingredient in Menopause Essentials+ is included at clinically effective doses to help ensure users receive the maximum benefit from this advanced nutrient formulation.* Broad Symptom Support: The combination of ingredients in Menopause Essentials+ targets a wide array of menopause symptoms, from physical issues like hot flashes and night sweats to cognitive and emotional challenges like mood swings and fatigue.* High-Quality Ingredients: Ethically sourced and manufactured in state-of-the-art facilities, Menopause Essentials+ guarantees high purity, potency, and safety.* Menopause Essentials+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who should take Menopause Essentials+? Menopause Essentials+ is ideal for women experiencing perimenopause or menopause symptoms such as hot flashes, night sweats, fatigue, weight gain, thinning hair, dry skin, and cognitive issues.* It’s also beneficial for women at risk of bone loss or those looking to improve their overall metabolic health.* If you’re looking for a natural, hormone-free solution to support your well-being during menopause, this product is for you.* How do I take Menopause Essentials+? As a dietary supplement, take Menopause Essentials+ twice daily (2 capsules) with water, preferably with a meal, or as directed by a doctor. This ensures you receive the clinically tested, highly absorbable doses of each ingredient, which can help manage your menopause symptoms.* Can this product make me dependent or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming.* Does this product have any side effects? Menopause Essentials+ is formulated with natural ingredients and is generally well-tolerated.* However, if you have any specific allergies or medical conditions, it’s always advisable to consult with your healthcare provider before starting any new supplement. Is this product safe to take during pregnancy or while breastfeeding? This product isn’t intended for use during pregnancy or when breastfeeding.* What other supplements complement this product? Menopause Essentials+ can be taken with other BrainMD supplements, such as Omega-3 Power, Smart Creatine+, and Smart Collagen to help enhance overall wellness, support hormonal balance, and improve skin health.* Can I take Menopause Essentials+ with other medications or supplements? Menopause Essentials+ can be taken alongside most medications and supplements.* However, to avoid any potential interactions, it’s best to consult with your healthcare provider, especially if you’re on medications for a serious health condition. How long does it take to see results with Menopause Essentials+? Based on leading research, women can expect to notice improvements in their symptoms within a few weeks of consistent use.* However, for optimal results, it’s recommended to take Menopause Essentials+ for at least 8-12 weeks.* Does Menopause Essentials+ contain any allergens? No. It’s free of dairy, eggs, nuts, sugar, soy, yeast, gluten, and artificial colors and flavors. Also, it’s suitable for vegans and is non-GMO. [/wc_box] Support For Every Stage Menopause Essentials+ is meticulously crafted to provide effective doses of clinically-tested, highly absorbable, and bioactive compounds.* Taking Menopause Essentials+ daily can help ensure you receive the powerful benefits of these ingredients, which can help you navigate menopause with greater confidence and comfort.* Invest in your health and well-being with this comprehensive supplement designed to support you through every stage of menopause and beyond.* Try Menopause Essentials+ today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Menopause Essentials+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Chang, A., Kwak, B.-Y., Yi, K., & Kim, J. S. (2012). The effect of herbal extract (EstroG-100) on pre-, peri-, and post-menopausal women: A randomized double-blind, placebo-controlled study. Phytotherapy Research, 26(4), 510–516. https://doi.org/10.1002/ptr.3597 2. Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., Buscemi, S., Drago, F., Veronesi, U., & Scuderi, A. (2013). Red orange: Experimental models and epidemiological evidence of its benefits on human health. Oxidative Medicine and Cellular Longevity, 2013, 157240. https://doi.org/10.1155/2013/157240
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Here Are Some of the Best Foods for Menopause and How to Relieve Symptoms Naturally
Menopause is a dreaded word for a lot of women. Yet, it doesn’t have to be. With a deeper understanding and a few informed dietary changes, it’s possible to make menopause a smoother, more positive experience, naturally. What Is Menopause? Menopause is the natural transitional period in a woman’s life when her menstrual cycles come to an end. A woman officially enters menopause when it’s been 12 months since her last period. It can take from 7 to 14 years to move through perimenopause (when the transition begins, generally starting in the mid-40s), menopause (which usually occurs in the early 50s), and postmenopause (24 to 36 months after the last period, when symptoms begin to subside). During this time, the body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically. These hormonal shifts are thought to be the cause of some rather unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Further, postmenopausal women are at greater risk for bone loss and heart health issues. It is estimated that as many as 85% of postmenopausal¹ women have experienced a menopause-related symptom in their lifetime. Hormone replacement therapy (HRT) is often recommended by medical doctors to mitigate menopause’s unwanted symptoms. However, if you prefer not to use hormones or can’t use them due to your health history, more natural options are available. As a first step, medical professionals typically suggest adjusting your diet to see if menopausal symptoms improve. Here are some tips on which foods to avoid and which to eat to help you during menopause. Foods to Avoid During Menopause If you have menopausal symptoms, the reduction or elimination of the following foods and substances can go a long way to helping you feel better. Caffeine – One study showed that menopausal women who consumed caffeine were more likely to have hot flashes than women who didn’t consume caffeine. Caffeine can also fuel sleeplessness, which is another common symptom that can additionally lead to low mood. Try limiting your coffee consumption to a few times a week to start, or switch to decaf or green tea. Skip caffeine-laden sodas and energy drinks. Alcohol – Excessive drinking is like pouring Miracle-Gro on your symptoms, disrupting sleep and increasing hot flashes, anxious feelings, low mood, potential weight gain, and the likelihood of a host of other health issues. Bottom line: drink alcohol moderately, or not at all. Spicy foods – Hot begets hot! Spicy foods like hot peppers, jalapenos, and cayenne can increase hot flashes. Avoid them. Fatty foods and refined carbohydrates – Try to keep fat-laden foods to a minimum. Also, stay away from white bread and processed cookies, cakes, and snacks that are high in refined carbohydrates as much as possible. Unhealthy fats can increase the risk of cardiovascular problems, which are associated with menopause. Also, spiking blood sugar with refined carbohydrates can add to moodiness. Here Are Some of the Best Foods to Eat for Menopause What’s generally good for health is also good for menopause – lots of nutrient-rich fruits and vegetables, healthy fats (from fatty fish and nuts), whole grains, and lean protein, as well as an abundance of phytoestrogen-rich foods. Fruits and vegetables – Fruits and veggies provide your body with an abundance of antioxidants, vitamins, minerals, and fiber. A study² that tracked more than 17,000 menopausal women over the course of one year found that those who lost weight and ate more vegetables, fruit, and fiber experienced a 19% reduction in hot flashes compared to the control group. Fatty fish and nuts – These rich sources of omega-3 fatty acids may help improve mood and brain function. Omega-3s also can help maintain healthy blood pressure levels, which, in turn, help to minimize hot flashes. Fatty fish, like salmon and sardines, are especially good to eat because they also provide vitamin D, a key nutrient for both balanced mood and bone health! Whole grains – Whole grains such as brown rice, barley, quinoa, kamut, and rye are rich in nutrients, including fiber and B vitamins. Eating whole grains has been linked to a reduced risk of heart issues, countering the increased risk of heart health concerns in postmenopausal women. Protein – Women in menopause should eat greater amounts of protein as it helps your body retain muscle. Menopause is associated with decreases in bone mass density, muscle mass, and strength. Quality, protein-rich foods include eggs, poultry, fish, legumes, nuts, and seeds. Some legumes have the added bonus of being rich in calcium. Phytoestrogens – Phytoestrogens, or dietary estrogens, are naturally occurring estrogens found in some plants and they can be very helpful to menopausal women. When you consume foods containing phytoestrogens, they mimic estrogen produced by your body because their chemical structure is very similar, although the effects tend to be weaker. Phytoestrogens may help to combat hot flashes and maintain bone health. Also, emerging research shows that consuming phytoestrogens may help to balance hormones affecting mood. Foods containing phytoestrogens include soybeans, ground flaxseed, sesame seeds, berries, oats, barley, legumes such as lentils and mung beans, rice, alfalfa, apples, and carrots, to name a few. Additional Natural Solutions If you don’t find relief by following these basic dietary suggestions, talk to your doctor about effective nutritional/herbal supplements and other lifestyle changes you can make. There are many! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Santoro, N., Epperson, C. N., & Mathews, S. B. (2015). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America, 44(3), 497–515. https://doi.org/10.1016/j.ecl.2015.05.001 Kroenke, C. H., Caan, B. J., Stefanick, M. L., Anderson, G., Brzyski, R., Johnson, K. C., LeBlanc, E., Lee, C., La Croix, A. Z., Park, H. L., Sims, S. T., Vitolins, M., & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980–988. https://doi.org/10.1097/gme.0b013e31824f606e
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Did You Know That Stress Affects Men and Women Differently?
Did you know that women report being more stressed out than men? According to the American Psychological Association’s Stress in America survey, on a scale of 1 to 10, women rated their stress levels at an average of 5.1, compared to an average rating of 4.6 among men. Researchers are only beginning to understand how stress affects women differently than men. Here’s what we know about stress and women, as well as an easy and effective way to help keep stress in check. About Stress It’s important to acknowledge that some stress in life is good (the kind that allows us to achieve, take on challenges, and strive to meet goals). However, prolonged stress can be destructive to health. Severe stress happens when our healthy “fight or flight” stress response stays activated. Designed to protect us from danger, the stress response comes into play when we detect a threat, whether real or perceived. Our pulse quickens, muscles tense, and stress hormones put us on alert so that we can react quickly to either fight off the threat or flee to safety. After the threat has passed, our body returns to normal functioning. However, when we perceive “threats” all day, as we often do in modern life, the stress response remains active. Over time, it can lead to many health problems. It’s no wonder that 60-80 percent of primary care doctor visits are related to stress!¹ Women and Stress Interestingly, there are differences that women experience related to the stress response. When it’s activated, both genders release a number of the same hormones, however, research shows that women also release oxytocin in greater amounts than men. While it’s not fully understood, experts believe that this might be one reason women are reportedly more sensitive to stress. Additionally, there’s stress inherent in the roles women play in today’s world, which often includes family obligations, caregiving for children and/or elderly parents (statistically more likely to be a woman), and work-related responsibilities. In particular, midlife women are more stress-ridden than men and women of any other age.² Common Stress Symptoms While there are many stress symptoms that both sexes experience (headaches, sleeplessness, irritability, addictive behavior, low mood, etc.), experts have noted certain symptoms that are more pronounced in women, especially in women who are overly stressed. These include: Women were almost twice as likely as men to have symptoms of low mood than men and were more likely to have anxious feelings or related mental health issues. Tension headaches are common in women. Long-term stress can lead to bowel health issues, which are twice as common in women as in men. Stress increases the amount of the hormone cortisol in your body, which can trigger overeating and weight gain. The link between stress and weight gain is greater for women than for men. Women with higher levels of stress are more likely to have problems getting pregnant than women with lower levels of stress. Women who experience extreme stress may have more severe premenstrual syndrome (PMS) symptoms or irregular periods. Women under chronic stress may take longer to get aroused and may have less sex drive than women with lower levels of stress. Women, particularly under work stress, have shown greater incidence of cardiovascular problems. Having high levels of cortisol has been linked to brain shrinkage and memory issues in healthy, middle-aged adults – with more pronounced effects in women than men. The surveys and studies underscore an even greater need for women to find calm and reduce stress to lead healthy lives. Benefits of Stress Support Supplements Getting proper sleep, eating well, exercising regularly, meditating, and cultivating satisfying relationships are all brain-healthy ways to soothe your stress. Yet, when women are busy and stressed, many of those healthy lifestyle habits fall by the wayside. Stress support supplements offer a great way to combat the effects of stress. We’re proud to offer… Everyday Stress Relief Everyday Stress Relief is designed to help replenish nutrients that can be depleted by stress.* It includes herbal extracts clinically proven to have calming and anti-stress effects, which can dial down anxious feelings without making you sleepy, and help reduce apprehension, tension, worry, and fatigue.* The formula’s Holy Basil, an herb revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress, while Relora®, a unique mix of two herbs, helps enhance the healthy management of cortisol and ease tension, irritability, and confusion.* Other ingredients include magnesium, which is a well-known calming mineral that promotes a balanced and mentally focused demeanor, as well as a phytochemical derived from green tea, l-theanine, to help reduce tension.* Finally, the amino acid taurine is added to support the adrenal gland function, which is crucial for coping with stress.* Don’t Stress Be careful not to get stressed about reducing your stress! Instead, let this information inspire you to prioritize your life and keep stress in check. Taking a stress support supplement offers a simple and easy way to get started.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Nerurkar, A., Bitton, A., Davis, R. B., Phillips, R. S., & Yeh, G. (2013). When physicians counsel about stress: Results of a national study. JAMA Internal Medicine, 173(1), 76–77. https://doi.org/10.1001/2013.jamainternmed.480 2. Sievert, L. L., Jaff, N., & Woods, N. F. (2018). Stress and midlife women’s health. Women's Midlife Health, 4(1), 4. https://doi.org/10.1186/s40695-018-0034-1
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Start the New Year Off Right with These Health Checks
With New Year's around the corner, now’s the time to get serious about your health goals. Regardless of which resolutions you made, optimizing brain and body is essential for kicking off the New Year…and for maintaining healthy habits throughout the year. Even though we usually think of New Year’s resolutions in terms of improving diet and exercise, there’s a whole other area of wellness to consider. This year, be proactive by setting up health checks early in the New Year. Which health checks should you schedule? Let’s look at a few options… 6 Important Health Checks to Schedule for the New Year Annual Physical Everyone should get an annual physical with their doctor or healthcare practitioner. This physical usually includes a weigh-in and blood pressure check. Depending on the patient’s complaints, the healthcare provider can make lifestyle recommendations, prescribe or manage medications, and refer out to a specialist (such as a cardiologist, internist, GI specialist, etc.) if needed. This annual visit can establish a baseline for the future. Conversely, if you don’t visit your healthcare practitioner every year, it may be more difficult to notice changes in blood pressure, cholesterol, or other important health factors. An annual visit to the doctor’s office also may bring to light health concerns based on personal or family history and, perhaps, help to identify or prevent serious illness. Early diagnosis and prevention could have life-saving implications. Depending on your age and health history, your healthcare practitioner may order blood work or other tests. One recent study¹ emphasized the importance of annual health assessments for maintaining physical capabilities, which can serve as predictors of long-term health outcomes, including mortality. Blood Work When was the last time you got your blood work done? Here are some key tests your healthcare provider may order for you: Complete Blood Count (CBC) General Metabolic Panel Hemoglobin A1c, or HbA1c Blood Lipids (Cholesterol and Triglycerides) C-reactive protein (CRP) Homocysteine (HC) Ferritin Saturation (Iron Status) Possible add-on tests: Omega-3 Index Vitamin D Thyroid Panel Work with your physician or other qualified, nutritionally-informed healthcare provider, to determine which of these panels (or others, such as a hormone panel, which may include testosterone, estrogen, and progesterone for men and women) you should get with your next blood draw. They can help you understand the results and how to get them into a healthy a range (if they aren’t already). Depending on your genetics and current state of health, you may need to have a blood draw more frequently than once a year in conjunction with your physical, as advised by your healthcare professional. Dental Appointment Oral health is extremely important to your overall health. You can’t have a healthy mouth without healthy gums and teeth. If you have excessive plaque, a receding gumline, gingivitis, halitosis, tooth decay or tooth pain, it’s a good idea to make a dental appointment as soon as possible. If it’s been a while since you visited your dentist, X-rays and/or a deep cleaning may be recommended. Insurance providers may cover all or a portion of the expenses associated with dental cleanings. Depending on your financial situation and the status of your oral health, a dentist may recommend periodontal maintenance every 3 or 6 months. If other dental services are required, such as an implant, crown, or root canal, insurance may pay a portion, but the patient is responsible for the co-pay. The best way to ensure healthy gums is to brush your teeth after every meal and floss at least once daily. Remember, a brilliant smile begins with clean teeth and healthy gums! Another recent study² proved the benefits of annual check ups and specifically dental visits. It demonstrates that preventive healthcare can significantly reduce the risk of chronic illnesses and improve health outcomes. Vision Appointment Today, it’s typical for adults and kids to spend hours a day staring at computer screens or portable devices that are only a few inches away from their faces. Prolonged screen sessions can create many eye-related issues including tired or dry eyes, blurred vision, and headaches. Spending too much time looking at screens also can cause digital eye strain. Some refer to this as computer vision syndrome,³ a condition where extended screen time can cause visual stress. With our society’s ever-increasing dependence on technology, there are several practical ways to protect your eyes from the harmful effects of excessive screen time. One of the best ways is to make an annual vision appointment. Some insurance providers may cover a portion of the appointment as well as frames/lenses or contact lenses. Chiropractic Appointment It’s estimated that 80% of people in the U.S. will experience back pain⁴ at some point in their lives. Back pain may be related to issues with your spine. Many health problems may be traced to the spine since each region of the spine is linked to different organs or body systems. If you’ve been experiencing back pain, seriously consider seeing a trained chiropractor or orthopedist. A chiropractor can help correct spinal misalignments, which in turn may help relieve other bodily issues. If you’ve never been to a chiropractor, or if it’s been a while since you’ve had an adjustment, consider making an appointment to have a chiropractor evaluate, and adjust, your spine. Dermatologist Appointment Here’s a health check that many people tend to forget about…but shouldn’t. The skin is the body’s largest organ, occupying 22 square feet of the human body. Biologically, the skin is our body’s first line of defense and a protective outer layer to ward off infection and illness. Skin, like every other part of the human body (including the brain), can be improved with deliberate care and attention. And like most other organs, improving the health of your skin requires a multi-pronged approach for best results. One of the best ways to maintain skin health is to consult with a dermatologist. They may recommend an annual full-body skin check to identify any potential problems. Areas of concern may be biopsied or scooped depending on the severity. If you’re currently struggling with skin issues, or are concerned with moles, skin tags, painful or odd-looking patches of skin, it’s strongly recommended that you set up an appointment with a dermatologist right away. Have a Healthy New Year! These are just a few of the various health checks (gender-related and age-related health checks also may be recommended by your healthcare professional) you should schedule at the start of the New Year. Keep in mind that you don’t have to schedule them all during the same month. You can spread them out over several months as your schedule, and the healthcare provider’s calendar, allows. It’s easy to forget these checkups, so scheduling them all at once, or marking them on your calendar, is a great way to make sure you stay on top of them. Scheduling these important health checks can give you peace of mind and help to optimize your health long term. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Cooper, R., Kuh, D., Hardy, R., & the FALCon and HALCyon Study Teams. (2020). Objectively measured physical capability levels and mortality: Systematic review and meta-analysis. The BMJ, 371, m2786. https://doi.org/10.1136/bmj.m2786 ²Bhaskar, V., McGraw, K. A., & Divaris, K. (2014). The importance of preventive dental visits from a young age: Systematic review and current perspectives. Clinical, Cosmetic and Investigational Dentistry, 6, 21–27. https://doi.org/10.2147/CCIDE.S41402 ³Loh, K. Y., & Redd, S. C. (2008). Understanding and preventing computer vision syndrome. Malaysian Family Physician, 3(3), 128–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170366/ ⁴StatPearls. (2023). Back pain. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK586768/
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Heavy PMS Symptoms & Period Cramps? Here’s What Your Body is Telling You
Your body follows a natural rhythm each month, and the physical symptoms you experience – whether it’s heavy periods, painful cramps, or breakouts – are signals. These signals are your body’s way of communicating what’s happening on the inside and what it might need from you. Instead of simply enduring these symptoms, tune into your body and recognize that they are important alerts that can guide you to better balance, understanding, and wellness. We’ll explore what’s normal and present natural solutions that you can implement to support your body through its cycle when you experience some of the most frustrating and disruptive symptoms. What’s Normal? Fluctuating hormones, while sometimes challenging, play a crucial role in women’s health. They regulate and affect our reproductive systems, metabolism, and mood. Helping your body to move through a healthy cycle each month can benefit you for years to come. Your estrogen level is dropping during the luteal phase of your cycle, which is 1-2 weeks before your period starts.1 Progesterone levels fall, then rise.1 Serotonin, a brain chemical that affects mood, is also fluctuating.2 These changing hormones may account for the unwanted premenstrual syndrome PMS symptoms that you experience regularly each month. PMS is common for most women. However, as you age, your symptoms may change. The PMS symptoms that you experience in your teens may differ from those you experience in your 20’s, 30’s, or 40’s.3 They may also change before and after you have children. The most common physical and emotional PMS symptoms include: Abdominal cramps Hormonal acne Headaches Fatigue Bloating Body aches Breast tenderness Changes in libido Irritability Mood swings Feelings of anxiousness or sadness If you’re experiencing intense PMS symptoms that aren’t helped by natural treatments, consult with a healthcare provider to find more effective solutions. While this list of symptoms doesn’t sound fun, don’t lose hope! There are ways to manage and ease the discomforts that accompany your monthly cycle. Natural Solutions for Severe PMS and Period Symptoms There are times when certain symptoms feel more intense than normal, or are disrupting your life. When this happens, you need to know how to quickly target these problems. We’ve got you. Heavy Flow Periods Heavier than usual flow during your period can be due to normal hormonal fluctuations, or a side effect of birth control.4 When it happens occasionally, it isn’t usually a cause for concern. However, if heavy bleeding persists, it may be a sign of a more serious health concern. Always check with your healthcare provider if you’re unsure. Although there aren’t any foods that can specifically stop heavy bleeding, maintaining adequate hydration and consuming a nutrient-dense diet can ease other symptoms that come along with heavy bleeding such as anemia and fatigue. Increase Water Intake It is vital to drink more water to counteract the loss of fluids that happens during your period. You may need to drink an additional 16-32 ounces of water each day during bleeding to feel your best. Staying hydrated can help fight fatigue, bloating, and cramps. Eat Iron-rich foods Blood loss can lead to iron deficiency.5 Iron deficiency can cause the muscles in the uterus to weaken and actually cause more heavy bleeding, creating a vicious cycle.6 Get ahead of the game and be sure to get enough iron to reduce the incidence of future heavy flows. Get Extra Vitamin C Vitamin C helps your body absorb iron.7 In fact, it’s so essential that research has shown that if you’re consuming iron without adequate vitamin C, your body won’t be able to absorb the iron.7 Cramps Normal menstrual cramps should not be debilitating. If they are, your body is trying to tell you that something is going on that you need to pay attention to. They could simply be caused by dehydration, poor sleep, stress, a hormonal imbalance, or a more serious health concern. For immediate relief of menstrual cramps the best and easiest go-to is heat therapy.8 Use a warm compress for 15-20 minutes on your abdomen, or take a warm bath or shower. As counterintuitive as it might seem, moving your body during your period can help alleviate aches and cramps.9 Opt for low-intensity exercises like yoga, walking, or stretching. Certain vitamins and minerals can help to relieve cramping. These include: Magnesium – relaxes muscles10 Iron – replenishes iron lost through blood loss Omega-3 fatty acids – reduces inflammation11 Potassium – reduces bloating and muscle cramps12 Vitamin B6 – improves mood and reduces pain13 Fiber – reduces inflammation and bloating Zinc – reduces inflammation and supports antioxidant defense14 10 Foods that can ease period cramps: Dark Leafy Greens – Spinach and Kale: Contain magnesium and iron Bananas: Rich in potassium and vitamin B6 Salmon: High in omega-3 fatty acids Ginger: Contains anti-inflammatory and pain-relieving properties Dark Chocolate: Contains magnesium and mood-boosting properties Walnuts: Contain magnesium and omega-3 fatty acids Avocados: Good source of healthy fats, magnesium and potassium Berries: Rich in antioxidants and fiber Oats: High in fiber, magnesium, and zinc Pumpkin Seeds: Packed with magnesium, zinc, and iron Hormonal Acne It may be a natural response to hormone fluctuations, but acne might be one of the most frustrating symptoms to manage.. As a teen, hormonal acne appears mainly in the T-Zone on your face, the forehead, and nose. As you age, hormonal acne is more likely to appear on the jawline. If you experience hormonal acne, do some investigative work and consider if you’re managing your stress, staying hydrated, and eating a healthy diet. If not, these are the first areas to address to minimize breakouts. 5 Natural Skincare Treatments for Hormonal Acne Tea Tree Oil: Dilute with a carrier oil and use as a spot treatment.15 Aloe Vera: Apply pure aloe vera gel to problem areas to soothe and moisturize.16 Honey: Use raw honey as a mask. Apply a thin layer to a wet face for 10 minutes before rinsing.17 Green Tea: Apply cooled green tea as a toner to your face to reduce inflammation and oil production.18 Witch Hazel: Apply witch hazel as a toner with a cotton pad after cleansing to soothe inflammation.19 Irritability and Mood Swings Irritability and mood swings commonly appear as PMS symptoms, but don’t let them get you down! With all the changes happening in your body, and the fluctuation of hormones, it’s normal to experience mood swings. However, if you’re also dealing with extra stress, your cortisol levels may rise, which can further disrupt your hormones and worsening irritability.20 If your irritability level seems worse than normal, you might simply need a little extra self-care: Go for a walk Try meditation Journal your thoughts Do something that you love Practice yoga or gentle exercise The practice of cycle-syncing—adjusting your exercise, self-care routines, and nutrition to match your cycle phases—can help you work with your body, improving your mood significantly.21 Your mood swings and irritability could also be tied to your diet. Eating a balanced diet including complex carbs, protein, and healthy fats can stabilize blood sugar and reduce mood swings.21 Herbal supplements like chasteberry, evening primrose oil, lemon balm, and St. John’s wort may also help to lessen irritability associated with PMS. To lift your mood, consider increasing your intake of these 2 essential nutrients: Magnesium – found in spinach, almond, dark chocolate, or targeted supplements13 Vitamin B6 – found in bananas, chickpeas, avocados, or B6 vitamins13 Insomnia Trouble sleeping is the last thing you want to deal with in this busy world.. Research suggests that women are twice as likely to experience insomnia – trouble falling or staying asleep – before or during their period.22 If you struggle with insomnia at certain times of the month, establishing a more consistent bedtime routine could be a simple solution. A good bedtime routine might include: Consistent sleep schedule: Go to bed and wake up at the same time every day Wind down activities: Try reading, stretching, journaling, or meditating Dim lighting: Avoid screens and lower the lights to signal to your brain that it’s time for sleep Warmth: Take a warm bath or shower, or enjoy a warm cup of tea Other things that may help with PMS insomnia: Cutting back on caffeine and alcohol Daily exercise Meditation before bed Optimizing your sleep environment – keep your room cool and dark, use white noise, and ensure you have a comfortable pillow Use natural sleep aids like chamomile tea, magnesium, or valerian root supplements The Takeaway Natural remedies can be highly effective when you’re experiencing frustrating symptoms that come along with your monthly cycle. One of the best steps you can take is to track your cycle, which allows you to identify what’s normal for you. Although natural remedies may help, if your symptoms persist, and you don’t find relief, be sure to consult a doctor. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. References: Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. In: Feingold KR, Anawalt B, Blackman MR, et al., eds. Endotext. South Dartmouth (MA): MDText.com, Inc.; August 5, 2018. Draper CF, Duisters K, Weger B, et al. Menstrual cycle rhythmicity: metabolic patterns in healthy women [published correction appears in Sci Rep. 2019 Apr 3;9(1):5797. doi: 10.1038/s41598-019-41392-x]. Sci Rep. 2018;8(1):14568. Published 2018 Oct 1. doi:10.1038/s41598-018-32647-0 Office on Women’s Health. Your menstrual cycle. Womenshealth.gov. https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle#:~:text=Throughout%20a%20monthly%20menstrual%20cycle%2C%20your%20body%20makes,normal%20cycle%20lasts%20between%2024%20and%2038%20days. Updated February 22, 2021. Accessed September 2024. Cleveland Clinic. Menorrhagia (Heavy Menstrual Bleeding). My.clevelandclinic.org. https://my.clevelandclinic.org/health/diseases/17734-menorrhagia-heavy-menstrual-bleeding. Reviewed July 1, 2024. Accessed September 2024. Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron Deficiency in Menstruating Adult Women: Much More than Anemia. Womens Health Rep (New Rochelle). 2020;1(1):26-35. Published 2020 Jan 29. doi:10.1089/whr.2019.0011 Munro MG, Mast AE, Powers JM, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023;229(1):1-9. doi:10.1016/j.ajog.2023.01.017 Deeny J. Vitamin C and the Menstrual Function. Ulster Med J. 1940;9(2):117-124. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018;8(1):16252. Published 2018 Nov 2. doi:10.1038/s41598-018-34303-z Cleveland Clinic. How To Get Rid of Period Cramps. Health.clevelandclinic.org. https://health.clevelandclinic.org/how-to-stop-period-cramps. Published June 1, 2022. Accessed September 2024. Harvard Health. What you should know about magnesium. Health.harvard.edu. https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2. Published December 17, 2021. Accessed September 2024. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068 Cleveland Clinic. The Power of Potassium: Why You Need This Essential Mineral. My.clevelandclinic.org. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068. Published March 25, 2024. Accessed September 2024. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021;37(5):1000-1009. doi:10.1002/smi.3051 Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24. Published 2017 Mar 29. doi:10.3390/antiox6020024 Cleveland Clinic. Could Tea Tree Oil Be the Acne-Fighting Ingredient of Your Dreams? Health.clevelandclinic.org. https://health.clevelandclinic.org/tea-tree-oil-for-acne. Published May 16, 2023. Accessed September 2024. Zhong H, Li X, Zhang W, Shen X, Lu Y, Li H. Efficacy of a New Non-drug Acne Therapy: Aloe Vera Gel Combined With Ultrasound and Soft Mask for the Treatment of Mild to Severe Facial Acne. Front Med (Lausanne). 2021;8:662640. Published 2021 May 21. doi:10.3389/fmed.2021.662640 Julianti E, Rajah KK, Fidrianny I. Antibacterial Activity of Ethanolic Extract of Cinnamon Bark, Honey, and Their Combination Effects against Acne-Causing Bacteria. Scientia Pharmaceutica. 2017; 85(2):19. https://doi.org/10.3390/scipharm85020019 Kim S, Park TH, Kim WI, Park S, Kim JH, Cho MK. The effects of green tea on acne vulgaris: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2021;35(1):374-383. doi:10.1002/ptr.6809 Thring TS, Hili P, Naughton DP. Antioxidant and potential anti-inflammatory activity of extracts and formulations of white tea, rose, and witch hazel on primary human dermal fibroblast cells. J Inflamm (Lond). 2011;8(1):27. Published 2011 Oct 13. doi:10.1186/1476-9255-8-27 Cleveland Clinic. Cortisol. My.clevelandclinic.org. https://my.clevelandclinic.org/health/articles/22187-cortisol. Reviewed December 10, 2021. Accessed September 2024. Cleveland Clinic. Nutrition and Exercise Throughout Your Menstrual Cycle. Health.clevelandclinic.org. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Published April 4, 2024. Accessed September 2024. Lin PC, Ko CH, Lin YJ, Yen JY. Insomnia, Inattention and Fatigue Symptoms of Women with Premenstrual Dysphoric Disorder. Int J Environ Res Public Health. 2021;18(12):6192. Published 2021 Jun 8. doi:10.3390/ijerph18126192
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These Are the Age Ranges and Top Symptoms Of Menopause
One of the biggest physiological changes in a woman’s body is often referred to as the menopausal transition. This period occurs over months or years during which reproductive hormone levels – estrogen and progesterone – fluctuate and then drop, and the ovaries stop releasing eggs. A number of mental and physical symptoms can occur due to these hormonal changes. Here’s a general guide for menopause age ranges and symptoms, potential impacts on health, and what you can do to thrive while undergoing “the change.” What Is Menopause? Menopause happens gradually over time as a woman’s ovaries stop releasing eggs and female hormone production of estrogen and progesterone declines. (Menopause can also occur if a woman’s ovaries are damaged by certain illnesses or treatments, or if they’re surgically removed.) Natural menopause doesn’t happen quickly. It begins with the first signs and symptoms that the menopause transition has started (also called perimenopause). Perimenopause can begin months or years before a woman’s last menstrual period, and it has its own unique set of symptoms. Once a woman goes a full year without menstruation, she’s in menopause. From that moment on, she’s considered postmenopausal. With the increase of life expectancy, a woman may now live one-third of her life after menopause. When Does Menopause Happen? The International Menopause Society reports that the menopausal transition occurs between ages 45 and 55 for most women with the average age of menopause being 51. But plenty of women do enter menopause earlier and later, so don’t worry if you do. Early menopause occurs between 40 and 45 and late menopause between 55 and 60. There’s a small percentage of women (1-2%) who develop premature menopause before 40. Perimenopause, the transition period before menopause from when symptoms first appear, typically lasts 4 to 8 years. Symptoms gradually clear up after menopause occurs for most women, but not all. Unfortunately, some women may continue to experience symptoms for many years after menopause. What Are the Symptoms of Menopause? The first symptoms of menopause occur when estrogen and progesterone levels start to fluctuate. Also called early perimenopause, a woman will typically see changes in her menstrual flow and in the length of her cycle. If you’re in your 40s, keep an eye out for these types of changes. As perimenopause progresses and estrogen and progesterone levels begin to decline, more symptoms can appear. During late perimenopause, a woman may start missing periods until they finally stop altogether. Estrogen levels also plummet, usually about 6 months before menopause. That’s when a woman will commonly experience some of the classic symptoms of menopause such as hot flashes, vaginal dryness, and more. It sounds awful, and it can be. Know that there are real solutions for countering these symptoms. Here are the most common symptoms a woman may experience at any time during the menopausal transition: Sleep problems Irregular periods Mood changes Low libido Headaches and dizziness Vaginal dryness Pain during intercourse Night sweats Hot flashes Mental fog Fatigue Breast soreness Dry skin/acne Hair loss Joint pain and muscle tension Here Are Some of the Top Health Concerns of Menopause Profound health changes may occur when a woman’s ovaries stop releasing eggs and when their body gradually decreases the production of estrogen and progesterone. However, these concerns can be managed with lifestyle changes. Brain Health The loss of estrogen during the menopause transition can cause changes in your brain. Among the areas of the brain most affected are the prefrontal cortex, hippocampus, hypothalamus, and amygdala. These areas of the brain are involved with sleep regulation, learning, memory, and temperature regulation. This helps to explain symptoms such as increased worry, poor sleep, mental fog, memory lapses, and hot flashes. Heart Health Estrogen helps provide a protective effect against heart health issues in women. When estrogen levels decline dramatically during the menopausal transition, heart health concerns may increase among women. Severe vasomotor symptoms (such as night sweats and hot flashes) are also associated with increased risk of heart health problems, research shows. It’s recommended that perimenopausal women should have their cardiovascular health checked. Visceral Fat and Weight Related to heart health concerns, estrogen loss during menopause may cause weight gain. Greater visceral fat deposits and weight gain can cause inflammation in the body as well as increase the potential for health issues related to blood sugar, cellular health, and heart health. Mood Estrogen fluctuations can affect serotonin and GABA levels in the brain, making women more vulnerable to low mood and feelings of anxiousness. Bone Health Bone loss worsens as we age, and menopause may increase the rate at which bone loss occurs. It’s estimated that 20% of a woman’s bone loss may come during the menopausal transition. Roughly 1 in 10 women have bone loss issues worldwide. Vaginal and Urinary Tract Infections With declining estrogen, the pH balance can shift in and around the vagina and urinary tract, making infections more common. Loss of Libido As estrogen decreases, the vagina not only becomes dry, but the tissue becomes thinner and less elastic. This can make sex painful and less desirable. Other symptoms, such as low mood and weight gain, plus mid-life pressures (juggling work, kids, and elder parent care) can dramatically impact a woman’s mood and desire for sex. Guide for Menopause: What Can You Do? Thankfully, there’s a lot you can do to reduce symptoms and protect your health during the menopause transition. In fact, you can consider this as a time to step up your health game! Menopause specialist and author of The New Menopause, Dr. Mary Claire Haver, MD, OB/GYN, suggests 6 critical ways women can support their health and well-being through menopause and beyond: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Excellent Nutrition – Incorporate an anti-inflammatory, fiber-rich diet of healthy fats, leans meats, fruits and veggies, and whole grains – and limit refined carbohydrates and processed foods, as well as sugar. Regular Exercise – Get 150 minutes of aerobic exercise (walking, running, cycling, etc.) a week and practice resistance training four times a week. Hormone Therapy – This can be a game changer! Explore hormone therapy, nutritional supplements (i.e., omega-3s, vitamin D, magnesium, milk thistle, B vitamins, etc.), and other pharmacological options with your healthcare provider to help reduce menopausal symptoms and protect your health. Reduce Stress – Mindfulness, meditation, and breathing techniques are effective stress relievers. Practice them to bring cortisol levels down and help reduce some menopausal symptoms. Restful Sleep – Get 7-9 hours of restful sleep a night by using good sleep hygiene. Sleep is needed to keep cortisol levels, inflammation, and appetite in check. Community – Create or join a community of supportive people! We can’t go it alone. [/wc_box] Bottom line: There are many actions you can take to help navigate menopause and thrive. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are Some of the Best Benefits of PMS Relief+!
Did you know that up to 90% of reproductive age women experience premenstrual syndrome (PMS) symptoms? During your period, it’s normal to have some symptoms that can produce feelings of discomfort. These symptoms may include: Menstrual cramps Bloating Lower back ache Headache Low mood Fatigue Poor sleep Hormonal acne The good news is that there’s a simple way to find relief during your monthly cycle. Natural PMS Support Many women seeking support for PMS discomfort have turned to natural substances to help reduce the severity of the symptoms that can accompany their monthly period. One supplement that contains a potent combination of PMS-supporting ingredients is BrainMD’s new supplement… PMS Relief+ Of the many PMS support supplements on the market today, PMS Relief+ is distinguished by its advanced formula, which includes 5 essential vitamins and minerals plus the proprietary ginger extract, Ginfort®.* While many PMS supplements only address premenstrual cramps, PMS Relief+ offers natural support for a wide range of symptoms and may help… Ease PMS symptoms, including low mood and energy* Support your monthly cycle* Reduce bloating and cramps* Better equip you to handle emotional ups and downs* Who Can Benefit from PMS Relief+? This potent supplement is recommended for… Women experiencing premenstrual discomfort: It’s estimated that 50-90% of reproductive age women experience pain during menstruation. Studies show that supplements with a combination of potent ingredients, like PMS Relief+, may help mitigate premenstrual pain.* Women experiencing PMS-related mood changes: Due to the significant shift in estrogen-serotonin regulation prior to menstruation, PMS is often associated with hormone changes and mood swings. Reduced levels of vitamin D are associated with lower mood and mood changes – which is why this “sunshine vitamin” is a key ingredient in PMS Relief+.* Also, the anti-inflammatory role of magnesium has been shown to help improve PMS symptoms. PMS Relief+ Ingredients PMS Relief+ offers clinically effective doses of several essential nutrients, which are frequently deficient in reproductive-aged women: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ginfort® Ginfort® is a groundbreaking ingredient that may help reduce a number of symptoms associated with PMS, including menstrual discomfort.* A highly concentrated, proprietary ginger root extract, Ginfort® contains a minimum of 26% gingeroid polyphenols (many ginger extracts only contain 5-6% gingeroids), which are the primary actives in ginger known for their potent mood-boosting and anti-inflammatory properties.* Magnesium Magnesium is a powerhouse mineral that functions in combination with other minerals to help regulate muscle contraction and relaxation.* Vitamin B1 Also known as thiamin, vitamin B1 plays a vital role in muscle contraction and nerve signaling, which may be the mechanism of action for PMS symptom management.* Vitamin B6 Vitamin B6 is an essential nutrient utilized by the body to help regulate the immune and nervous systems.* Vitamin D Best known for its role in supporting healthy bones, vitamin D promotes the uptake of calcium, supports immune function, and helps reduce inflammation.* Zinc A potent mineral, zinc plays an important role in the body’s release of hormones, immunological response, and reproductive health.* [/wc_box] What the Science Says About Ginfort PMS Relief+ uses the exact ginger extract (Ginfort®) in the precise dose that was clinically shown to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual discomfort and cramping by 80%, fatigue by 92%, and back pain by 95%.* As if that wasn’t impressive enough, another study using Ginfort® shows an overall 54% reduction in total PMS symptoms by the end of the first month of supplementation.* Supplementing with Ginfort® also may help decrease nausea, another common symptom of PMS.* PMS Relief+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take PMS Relief+? As a dietary supplement, take two capsules daily, preferably with meals, or as directed by your healthcare provider. Can I take PMS Relief+ daily? For best results, we recommend taking it daily to help mitigate PMS symptoms. Does this product contain any hormones? No. It is a dietary supplement and does not contain hormones. Who can benefit from taking this product? Women experiencing PMS symptoms such as cramping, mood swings, and fatigue may benefit from PMS Relief+.* What makes this product different from the competition? PMS Relief+ stands out due to its unique blend of natural ingredients, including Ginfort®, which has been shown in clinical studies to help reduce the severity of PMS symptoms.* Unlike other products, it offers comprehensive relief from a wide range of symptoms, including bloating, cramping, back pain, nausea, and mood swings, making it a holistic solution for PMS.* Can my teen daughter take this supplement? We recommend speaking with your pediatrician before giving your child any supplements. The product was designed for all women who menstruate. Does this product have any side effects? PMS Relief+ is made with natural ingredients and is generally well-tolerated.* There were no adverse side effects reported in the human studies for any of the ingredients in this product. However, consult with your healthcare provider if you have any concerns. Does PMS Relief+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, nuts, dairy, sugar, dairy, yeast, artificial colors and flavors, and GMOs. Also, it’s suitable for vegans. [/wc_box] More Relief, Less PMS Powered by Ginfort® and five essential vitamins and minerals, PMS Relief+ can help reduce PMS bloating, cramping, and fatigue while enhancing mood and energy levels.* A high-quality, well-tolerated supplement, PMS Relief+ provides unparalleled support for women seeking natural and effective relief from PMS symptoms.* Try PMS Relief+ today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here's How Birth Control Works and When You Should Take It!
Contraceptives have come a long way since the first birth control pill was introduced to the public in 1960. Today, roughly 65% of women in the U.S. between the ages of 15-49 use some form of birth control. If you’re one of them, it’s important to understand how your contraceptive is affecting your body beyond preventing pregnancy. All forms of birth control – including hormonal contraceptives such as the birth control pill, implants, some intrauterine devices (IUDs), injections, vaginal rings, and skin patches – may pose certain health risks. The synthetic hormones they use may not be for everybody. They can tinker with your body’s hormonal balance and even lead to physical and emotional problems. This is particularly concerning when you consider that the birth control pill is the most commonly prescribed form of contraception in the U.S. Approximately 25% of women aged 15 to 44 who currently use contraception report using the pill as their method of choice. How Birth Control Pills Work It’s easy to understand why the birth control pill is so popular. You simply take one pill orally a day, and that’s it. If you’re fully compliant, it’s 91 to 99% effective at preventing pregnancy, and its convenience allows for spontaneous sex. At any time, you can stop taking the birth control pill and your menstrual cycle will return to normal, usually within a few months. Hormonal contraceptives such as the birth control pill work by using synthetic female sex hormones (estradiol and progestin) to manipulate your reproductive cycle and prevent pregnancy. There are two types: The Combination Pill is the most-used type. It contains both synthetic estrogen (estradiol) and progesterone (progestin). This pill is taken once a day. It’s the most common birth control pill. The Progestin-Only Pill, also called the “mini-pill,” only contains progestin. It’s often prescribed when estrogen is a problem for an individual. Like the combination pill, it’s also taken once a day. However, it needs to be taken at the same time every day. When you take the pill, estradiol and/or progestin enter the brain and act as endocrine disruptors, interfering with the signaling process that triggers ovulation. Specifically, the hormones stop the hypothalamus from directing the pituitary gland (your hormone regulator) to secrete the hormones that facilitate ovulation (the readying and release of an egg from one of the ovaries). The progestin component additionally thickens the cervical mucus, making it relatively impenetrable to sperm, and causes the uterine lining to thin – inhibiting implantation in the rare event an egg is fertilized. Many birth control pills will include a week of placebo pills that trigger monthly withdrawal bleeding in the absence of the hormones. It’s much lighter and shorter than a regular menstrual period. Placebo pills aren’t medically necessary, but the withdrawal bleeding that results from taking them provides confirmation that no pregnancy has occurred. Still, some women (under the direction of their physician) elect to take continuous birth control pills with no placebo and avoid the withdrawal bleeding altogether. Oral contraceptives may be prescribed to help or resolve other conditions unrelated to protection against pregnancy such as: Heavy flow Pain and cramping Irregular periods Premenstrual syndrome (PMS) Problems with the endometrium Polycystic ovary problems Fibroids Oral contraceptives can offer benefits beyond birth control. They may also: Reduce heavy menstrual bleeding, painful periods, and anemia. Allow you to have periods less often than once a month. Lower risk of serious health issues of the colon, ovaries, and endometrium (monthly thickening of uterine lining). Help improve acne, migraines, and irregular periods. Cautions for Birth Control Pills The combination pill and mini-pill come with different concerns. Discussing them with your medical doctor can help you determine if oral contraceptives are right for you, and which one may be best. Hear are the general cautions that come with birth control pills: Combination Pill Cautions According to Harvard Health, the combination pill is generally considered safe except for women who meet any of the following criteria: Currently breastfeeding Over age 35 Smokers Have a history of blood clots, breast health, or endometrium issues; heart health problems, stroke, or elevated blood pressure; liver health problems; migraines; blood sugar issues; or auto-immune health issues such as lupus. Side effects are usually short-term and may include: Breast tenderness Headache Nausea Weight gain The Mini-Pill Cautions The mini-pill, on the other hand, is a safe choice for women who may meet any of the following criteria: Have problems with estrogen Are breastfeeding Are over 35 Smokers Have had issues with stroke or lupus However, it should not be taken by women who meet may: Have had serious breast health issues in the last five years. Have had any form of serious liver problem. Take certain seizure medicines. Side effects may include: Acne Headache Breast tenderness Mood changes (low mood, greater emotionality) Lesser-Known Birth Control Concerns Here are some of the lesser-known birth control cautions linked to oral contraceptives that your primary care provide may not tell you about: Disrupted Hormonal Balance Synthetic progesterone (progestin) isn’t a perfect match to the natural progesterone you have in your body. Consequently, it can bind to other receptors besides progesterone receptors in your body. This cross-reactivity can lead to consequential hormonal imbalances. Specifically, when a synthetic hormone binds to the incorrect receptor, that receptor can miscommunicate signals, which can cause other inaccurate signals and throw off hormonal balance. Thus, synthetic hormones may cause hormonal imbalances and negative side effects. This doesn’t happen to all women, but may cause problems for some. For example, research from UCLA published earlier this year noted elevated cortisol levels and lower testosterone levels associated with oral contraceptive use, suggesting users may be at greater risk for lower sex drive, brain health issues, and mental health problems. The researchers believe that the effects may be because synthetic hormones in some contraceptives bind more to androgen receptors – sites in the body where testosterone usually binds, causing a greater inflammatory stress response in some users. Problems with Low Mood and Brain Maturation The following studies indicate potential risks with early use of birth control pills. New animal research presented in 2023 by scientists from The Ohio State University examined the effects of synthetic birth control hormones on the prefrontal cortex (PFC) – the area of the brain that manages impulse control and develops throughout adolescence. When given synthetic hormones just after puberty, the subjects exhibited greater impulsivity later, suggesting that synthetic hormones possibly stall PFC maturation. The hormones were found in brain tissue as well. Although speculative at this point, and not fully understood, the scientists concluded that this is the first evidence to indicate that commonly used birth control hormones administered during a vulnerable developmental period (adolescence) may influence PFC development, which could contribute to altered judgment and greater risk-taking. A 2023 study found that adolescents/teens who began using oral contraceptives at or before the age of 20 years had a 95% increased risk of low mood in their first two years of birth control use compared with peers who never used oral contraceptives. It also found an association between adolescent birth control pill use and a higher risk of low mood later in life. Additionally, a Danish study involving 1 million women found an increased risk for first use of medication for low mood and first diagnosis of low mood among users of different types of birth control pills, with the highest rates among adolescents. Long-term Birth Control Use A review analysis of research indicated that using birth control pills for more than five years is associated with greater risk of breast health problems in individuals genetically predisposed to serious breast health problems. Changes to Brain Structure The hypothalamus in women taking the birth control pill was roughly 6% smaller than in women who weren’t taking the pill, a 2019 study found. The hypothalamus is an area of the brain that produces hormones that moderate heart rate, body temperature, appetite, and mood. Sex hormones have been shown to promote the growth of neurons. Scientists theorize that the synthetic hormones in oral contraceptives may interfere with this type of growth, leading to less brain cell growth. Autoimmune and Gut Health Issues Oral contraceptives are linked to gut health and autoimmune issues. Of course, when your gut health is disrupted, it also affects the brain and nervous system as the gut is lined with neurons and communicates continuously with the brain. Be Your Own Advocate If you or someone you love is considering taking birth control pills, or any other hormonal contraceptive, be sure to discuss the potential health concerns with your medical doctor – including how they affect hormonal balance, the brain, and mood so that you can make informed decisions about your health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Contraception: Hormonal contraceptives. [Updated 2017 Jun 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441576/ https://www.cdc.gov/nchs/products/databriefs/db388.htm Accessed September 11, 2024. Cooper DB, Patel P. Oral Contraceptive Pills. [Updated 2024 Feb 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430882/ https://www.health.harvard.edu/birth-control/methods Accessed September 13, 2024. Keenan L, Kerr T, Duane M, Van Gundy K. Systematic Review of Hormonal Contraception and Risk of Venous Thrombosis. Linacre Q. 2018 Nov;85(4):470-477. doi: 10.1177/0024363918816683. Epub 2019 Jan 3. PMID: 32431379; PMCID: PMC6322116. Mengelkoch, S., Gassen, J., Slavich, G. M., & Hill, S. E. (2024). Hormonal contraceptive use is associated with differences in women’s inflammatory and psychological reactivity to an acute social stressor. Brain, Behavior, and Immunity, 115, 747–757. https://doi.org/10.1016/j.bbi.2023.10.033 A. GILFARB, et al. Psychology, Psychology Dept., Ohio State Univ., Columbus, OH; Adolescent Hormonal Contraceptive Administration Impacts Prefrontal Cortex Myelin Basic Protein and Risk-Assessment Behavior in Female Rats. Program No. PSTR122.06. 2023 Neuroscience Meeting Planner. Washington, D.C.: Society for Neuroscience, 2023. Online. Johansson T, Vinther Larsen S, Bui M, Ek WE, Karlsson T, Johansson Å. Population-based cohort study of oral contraceptive use and risk of depression. Epidemiol Psychiatr Sci. 2023 Jun 12;32:e39. doi: 10.1017/S2045796023000525. PMID: 37303201; PMCID: PMC10294242. Skolvund CW, et al. Association of Hormonal Contraception With Depression JAMA Psychiatry. 2016;73(11):1154-1162. doi:10.1001/jamapsychiatry.2016.2387 Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. Oral contraceptives and risk of ovarian cancer and breast cancer among high-risk women: a systematic review and meta-analysis. 2013. Available from: https://www.ncbi.nlm.nih.gov/books/NBK174067/ https://www.livescience.com/birth-control-brain-hypothalamus.html Accessed September 13, 2024. Khalili H. Risk of Inflammatory Bowel Disease with Oral Contraceptives and Menopausal Hormone Therapy: Current Evidence and Future Directions. Drug Saf. 2016 Mar;39(3):193-7. doi: 10.1007/s40264-015-0372-y. PMID: 26658991; PMCID: PMC4752384. Williams WV. Hormonal contraception and the development of autoimmunity: A review of the literature. Linacre Q. 2017 Aug;84(3):275-295. doi: 10.1080/00243639.2017.1360065. Epub 2017 Aug 18. PMID: 28912620; PMCID: PMC5592309.
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Here's How PMS Relief+ Is a Game-Changer for Women's Health!
Ask any post-menopausal woman if she misses having her menstrual period and she’ll likely respond with a resounding, “No!” That’s because having a monthly period is difficult. Indeed, when you add in premenstrual syndrome (PMS) – characterized by mood swings, tender breasts, cramping, food cravings, fatigue, irritability, low mood and more – a woman’s monthly cycle can feel like a true hardship to endure. For some, it impacts well-being and daily functioning. Although severity varies, 90% of women report experiencing some PMS symptoms, according to research. You’d think modern medicine would have a solution for women, right? Well, not exactly. Over-the-counter pain relievers can offer temporary relief from some symptoms, but they aren’t a complete solution. They also come with health risks for sensitive digestive systems and when used too much. Other options are problematic too like birth control pills, antidepressants, and medicines designed to alter hormone levels. Thankfully, research and innovation have shown that certain herbal extracts, vitamins, and minerals can be truly useful in providing safe, natural support for lessening unwanted PMS symptoms. What is PMS? PMS encompasses the physical and emotional symptoms that many women experience after ovulation and before the start of their menstrual period – usually a week or two before menstruation begins. Women typically experience a few of PMS’s many symptoms, which may include any of the following: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Changes in appetite Food cravings Weight gain (due to water retention) Abdominal pain Back pain Low back pain Joint or muscle pain Bloating Headache Mood swings Acne Swelling and tenderness of the breasts Nausea Constipation Anxiety Low mood Irritability Anger Fatigue Restlessness Mood swings Crying [/wc_box] A small percentage of women (estimated to be 3-9%) may experience premenstrual dysphoric disorder (PMDD), which is a severe form of PMS that causes intensified irritability, low mood, or anxiety. While PMS happens to women of all menstruating ages, research suggests that it’s most common among women in their 30s. Family history, smoking, an irregular menstrual cycle, shorter or longer menstrual intervals, and stress are all common risk factors that can make symptoms even more pronounced. It isn’t clear why premenstrual syndrome develops, but there are theories. Specifically, pain and cramping – the hallmark symptoms of PMS and menstruation (also known as primary dysmenorrhea) – are believed to stem from uterine thickening and acute uterine contractions. More generally, researchers attribute PMS symptoms to hormonal fluctuations. Symptoms may happen when estrogen and progesterone levels start to fall dramatically after ovulation (when there’s no pregnancy). As hormone levels start to rise again after menstruation starts, the symptoms slip away within a few days. It’s believed that fluctuations in serotonin levels may play a role as well. Some women may simply have a genetic predisposition to PMS. In addition to over-the-counter pain relievers for cramps, conventional medicine may prescribe antidepressants and birth control hormone therapy to help manage PMS symptoms. But not every woman wants to tinker with her hormonal balance or brain chemistry – or take on risks. If you prefer a more natural approach, PMS Relief+ may be just the ticket. The Efficacious Ingredients of PMS Relief+ BrainMD has created a phenomenal, comprehensive formula that features a new, clinically studied and efficacious root extract, plus other proven nutrients to provide broad PMS support.* Aptly named, PMS Relief+, this natural, doctor-formulated supplement is a marvel for women’s health.* There’s now a safe, efficacious option for helping to lessen the misery-making symptoms of PMS.* Of the many PMS support supplements on the market, PMS Relief+ truly stands out because of its new key ingredient called Ginfort* Ginfort is an exceptionally high-quality, proprietary ginger root extract, and a 2023 study shows that it may help to reduce a number of symptoms associated with PMS.* Additionally, PMS Relief+ offers broad relief for a wide range of symptoms.* While most supplements are geared to address cramping symptoms, PMS Relief+ does that plus much more.* Here’s a closer look at its winning ingredients: 1. Ginfort Ginfort is a highly concentrated ginger root extract that contains a minimum of 26% Gingeroids, which are the primary actives in ginger known for their potent, mood-boosting, and anti-inflammatory properties. (For comparison, most ginger extracts contain only 5-6 % Gingeroids.) What’s more, PMS Relief+ uses the exact ginger extract (Ginfort) at the precise dose that was clinically proven to produce notable relief of PMS symptoms within the first 30 days of use.* Specifically, it was shown to help alleviate PMS-associated menstrual pain and cramping by 80%, fatigue by 92%, and back pain by 95%. These are truly remarkable results! Previously, other ginger extracts have been shown to help reduce 54% of total PMS severity, 52% reduction of physical symptoms, as well as help alleviate anxiousness, cravings, behavioral, and mood symptoms. 2. Vitamin B6 Women who struggle with PMS are often deficient in vitamin B6. Studies have found that women with PMS who supplement with vitamin B6 (50 mg or more a day) show remarkable reductions in PMS symptoms. 3. Vitamin B1 Some research suggests that supplementing with vitamin B1 can help both mental and physical symptoms of PMS. One 2021 study showed that after two months of supplementing with 100 mg of vitamin B1 significant reductions in PMS symptoms were on par with an OTC pain reliever. 4. Vitamin D It’s estimated that half of Americans are vitamin D deficient. Vitamin D supplementation of 1,000 IUs has been shown to reduce PMS symptoms such as pain and cramping as well as low mood. It’s also helpful in reducing PMS-related acne. 5. Magnesium Magnesium is another common deficiency in women with PMS. Research has shown that supplementing with magnesium for 30 days may be helpful in reducing PMS-related anxiousness and cravings. Additionally, 90 days of supplementation with magnesium may help reduce the severity of PMS-related pain and cramping, including a reduced need of OTC medication, research indicates. 6. Zinc Zinc supplementation is associated with a significant reduction in the duration of PMS-related pain and cramping after one month – and an even greater reduction after three months. PMS Relief+ Makes Sense When you have a doctor-formulated PMS supplement delivering the proper dosages of efficacious herbs, vitamins, and minerals with little to no side effects, you have a great natural option for relief!* Give PMS Relief+ a try if you struggle with PMS. If you aren’t fully satisfied with it, you can get your money back with our satisfaction guarantee. The only thing you have to lose are uncomfortable PMS symptoms!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Best Foods to Help Relieve PMS Symptoms + Recipes!
Cramps, bloating, mood swings, and fatigue – these are all common symptoms for women experiencing PMS. Every month, millions of women endure uncomfortable physical and mental symptoms, assuming that they just have to suffer through them. The good news? You don’t have to. Research has shown that something as simple as adjusting your diet can significantly ease these common PMS symptoms. PMS occurs during the luteal phase of a woman’s monthly cycle, which is the final phase after ovulation. Your hormones are shifting, and your overall energy is declining. PMS symptoms can also persist into the menstrual phase once your bleeding starts. Discover the best foods to support your hormones and alleviate PMS symptoms, including nutrient-rich fruits and vegetables, healthy fats, high-quality proteins, and complex carbohydrates. These foods can help you feel your best – even when that time of the month hits. Plus, we’ve included a couple recipes to help set you up for success! What to Eat During Your Period to Help Relieve PMS Symptoms Many of the recommended foods offer several benefits, addressing multiple symptoms at once. To help you better manage your symptoms, we’ve organized them based on their specific benefits. Foods For Abdominal Cramps Hemp Seeds Packed with protein and rich in omega-3 and omega-6 fatty acids, hemp seeds are a nutritious addition to salads, smoothies, or yogurt for PMS relief. They have been shown to reduce the effects of prolactin, a hormone that contributes to PMS symptoms. Hemp seeds are anti-inflammatory and can also help relieve digestive discomfort and breast tenderness. Salmon Another great source of protein and omega-3 fatty acids, salmon is anti-inflammatory and can aid in reducing period cramps, bloating, and other aches and pains. Salmon is one of the best food sources of vitamin D and is high in vitamin B6. Both of these essential vitamins help your body produce serotonin, which helps regulate your mood. Getting enough vitamin D and B6 can reduce mood swings, irritability, and feelings of sadness. Chamomile Tea An age-old herbal remedy, chamomile tea might be just what you need in the days leading up to, and during, your period to reduce cramps and promote relaxation. Chamomile contains compounds like flavonoids and terpenoids, which have anti-inflammatory effects. It’s also a natural muscle relaxant. The antispasmodic properties of chamomile can reduce the severity of spasms in your uterus and ease cramping. Dark Leafy Greens Dark leafy greens like kale, spinach, Swiss chard, and arugula are excellent for reducing PMS symptoms, including cramps, due to their high content of essential nutrients like magnesium, calcium, iron, vitamin E, vitamin C, and B vitamins. Leafy greens can also provide you with quick energy and ward off oncoming fatigue that often comes with PMS. If you’re not in the mood for a salad, you can always freeze leafy greens and add them to smoothies. Alternatively, you can sauté them or add them to soups for something warmer. Foods For Digestion & Bloating Oatmeal A great option for a quick breakfast, oatmeal is high in fiber, zinc, and magnesium, which are known to improve digestion and reduce cramps. One cup of oatmeal contains about 14 milligrams of iron, a nutrient essential to replenish during your period. The complex carbohydrates in oats can also fight fatigue and mood swings. Broccoli The unique nutritional properties of broccoli can help to balance your hormones. Rich in antioxidants and high in fiber, broccoli supports good digestion and helps with the detoxification process of excess estrogen. Bone Broth Abounding in health benefits, bone broth is great for your gut health. The collagen and gelatin in bone broth help strengthen your gut lining, which is essential for hormone balance. Keep it stocked in your pantry, or simmer some homemade bone broth to add it to your diet near the end of your menstrual cycle to provide key nutrients to help relieve PMS symptoms and support muscle relaxation. Bananas When your tummy isn’t feeling great, you have probably been taught to reach for a banana – and for good reason. Rich in fiber, vitamin B6, and potassium, bananas can support digestion, reduce bloating, and alleviate constipation, and water retention. Additionally, the vitamin B6 in bananas that supports the production of serotonin can lead to an improved mood. Foods For Mood Swings Pumpkin Seeds Pumpkin seeds are recommended as one of the best foods to eat to get magnesium and zinc. If you’re looking for a natural mood boost, magnesium is one of the best options. These small but mighty seeds are also rich in omega-3’s, iron, and fiber. Sweet Potatoes Cravings for carbs may be higher before and during your period, making sweet potatoes a healthy option as a complex carbohydrate when the cravings hit. They are also high in vitamin B6, vitamin C, potassium, fiber, and zinc. Yogurt The probiotics in yogurt can help with gut health, which is tied to brain health and mood. Yogurt also contains calcium and vitamin D, which have both been shown to ease PMS symptoms like irritability and fatigue. Choose an unsweetened yogurt without added sugar. For more flavor or crunch, try topping it with berries, nuts, or seeds. Foods For Energy Watermelon If you’re looking for a snack that will energize you, watermelon is a great choice. Watermelon is about 90% water, making it one of the most hydrating fruits. It’s also packed with antioxidants, which can help reduce oxidative stress in the body and promote overall well-being. Watermelon helps to flush out the body. Eat it on an empty stomach or at the beginning of a meal to help reduce bloating and promote good digestion. Citrus Fruits Bursting with craveable sweetness – fruits like oranges, lemons, limes, and grapefruit are abundant in vitamin C. During your period, iron levels run low, and in order for your body to be able to absorb more iron, you need vitamin C. Thanks to their high water content and natural sugars, citrus fruits are a guilt-free way to get a midday energy boost. The electrolytes in citrus fruits also help prevent dehydration, which can lead to fatigue and worsen PMS symptoms like low mood, headaches, and cramps. Eggs Loaded with nutrients, protein, and fat, eggs are well-known as an energy food. Eggs are a complete protein, meaning that they contain all nine essential amino acids that the body can’t synthesize on its own. Eggs are a good way to provide your body with a sustained source of energy and keep your blood sugar stable. They also contain vitamin D which is associated with a reduction in PMS symptoms. Almonds A quick and easy PMS-friendly snack, almonds are a good plant source of protein, healthy fat, fiber, B vitamins, and magnesium. Along with fighting fatigue, almonds can help manage cramps and reduce inflammation. 2 Easy Recipes to Help Relieve PMS Symptoms Nut Butter Overnight Oats Ingredients: ½ cup rolled oats ½ cup almond milk 1 tablespoon chia seeds 1 teaspoon maple syrup 2 tablespoons nut butter Instructions: Combine rolled oats, almond milk, chia seeds, maple syrup, and nut butter in a mason jar or bowl. Stir with a spoon to combine. Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4 hours to soak completely. In the morning, give the oats a stir and top with nuts or fresh fruit, if desired. Enjoy! Watermelon Citrus Smoothie Ingredients: 1 orange, peeled 4 cups frozen watermelon chunks 1 banana, peeled 1 lime, juiced Instructions: Add peeled orange, banana, frozen watermelon chunks, and juice of the lime to a blender. Blend on high until smooth. Enjoy! At BrainMD, we’re dedicated to providing the highest quality brain supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. This article has been scientifically reviewed and approved by Nicole Avena, PhD. References: National Center for Biotechnology Information (NCBI). (n.d.). Studies published so far showed the effectiveness of dietary changes in reducing PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206370/ Mount Sinai Health System. (n.d.). Premenstrual syndrome (PMS). Mount Sinai. Retrieved from https://www.mountsinai.org/health-library/condition/premenstrual-syndrome WebMD. (n.d.). Health benefits of hemp seeds. WebMD. Retrieved from https://www.webmd.com/diet/health-benefits-hemp-seeds National Center for Biotechnology Information (NCBI). (n.d.). Chamomile and its effects on PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970572/ Sahebkar, A., Henrotin, Y., & Veronese, N. (2019). Colchicine: A potential new treatment for osteoarthritis? Biomedicine & Pharmacotherapy, 109, 1694–1701. https://doi.org/10.1016/j.biopha.2018.11.122
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