Women’s Health: Natural Help for Hot Flashes

As a woman ages, her pituitary gland produces less and less of both the luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These two hormones influence the amount of estrogen and progesterone the ovaries produce. When the hormone levels become low enough, the ovaries stop producing eggs. Thus you have menopause. Along with this, you may experience the discomfort and occasional embarrassment of hot flashes. The good news is that you don’t have to. There are preventative measures you can take, some of which are just common sense to good women’s health.

Interestingly, similar to the onset of labor in the childbirth cycle, no one knows precisely why hot flashes -- those sudden feelings of heat in the upper part, or all over your body, and the accompanying flushed skin, heavy sweat, and even heart palpitation -- occur. But it is known that fluctuating a estrogen level is the underlying cause.

Some women do not experience any hot-flash problems with menopause. Are those lucky ladies doing something different? More than likely, their healthy lifestyles include:

• Exercise. Even moderate exercise a few times a week can greatly reduce the frequency and intensity of hot flashes.

• Lowfat, high-fiber diet. A diet rich in fruits, vegetables and whole grains is associated with decreased severity or elimination of hot flashes.

• Avoidance of triggers. Caffeine, smoking, spicy foods, alcohol, chocolate and sugar can set off those hot times.

In addition to healthy habits, if you’re trying to minimize hot flashes you could also seek help in the form of nutritional and herbal supplementation.

Phytoestrogens are substances found in plants that may behave like a weak form of estrogen in the body, moderating estrogen levels. They are found in cereals, legumes (beans), vegetables and some herbs.

Soy is the most well-known source. A soy supplement with a high concentration of isoflavones (the substance in soy that acts as a phytoestrogen) could help with hot flashes.
The wild yam is another food with phytoestrogens. Herbal sources are black cohosh and dong quai. Like soy, wild yam, black cohosh, and dong quai are also available as nutritional supplements.

Exercise, a lowfat diet high in natural fiber, the avoidance of known triggers these elements combined with the use of phytoestrogen-containing supplements, may be all you need to lessen or even avoid hot flashes all together.

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Women’s Health: Putting a 'Polish' on Your Healthy Appearance

A trip to the manicurist is one of life’s simple pleasures -- and for some women, a necessity. You come out feeling really 'polished.' But polished or not, your nails can provide clues to a your general well-being. In traditional Chinese medicine, examination of the nails is part of the diagnostic procedure, and heeding changes in your nails can contribute to maintaining women’s health.

Your nails are made from the same protein as your hair, called keratin, and they grow out from under the cuticle. Healthy nails are smooth, and even-colored. On the average, it takes about six months for a nail to grow out from the cuticle to the tip of your finger. Your nails grow faster and stronger when you're healthy. And when you're not, they will show it.

Hangnails are those little irritating pieces of dead, dry skin along the edges of a fingernail. Unsightly, but informative. If you have hangnails, you may need more vitamins or good oils in your diet. A hand cream with vitamin E and A is also helpful to keep the skin around your nails soft and supple.

Vertical ridges (running the length of the nail) could show a possible iron deficiency, while horizontal ridges, could mean you need more calcium. Nails that split or peel again could be a vitamin A deficiency.

Little white spots on the nail (not the 'moon,' which sits at the base of the nail) can indicate a lack of calcium or a zinc deficiency. (Other discolorations in your nails, such as yellow, green or blue areas, could indicate more serious conditions, such as infection, disease or illness) and should be examined by a health care professional.)

For everyday nail health, a good multivitamin, or a multivite compiled specifically for hair and nails can help keep your nails strong, smooth and attractive. Beautiful fingernails are actually an indication of a good women’s health!

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Women’s Health: Your Crowning Glory

Besides the soft curves of her body and softly featured face, a woman’s hair is the other prime asset in making her look distinctly 'feminine' and beautiful. Today there are a million ways you can alter your hair to fit your face and personality. How can your keep your hair healthy from the inside, and able to withstand the stresses of the sun, dry and polluted air, styling, and coloring? A woman’s health shows in her hair, and there is nutritional help available in the effort to improve the hair’s condition and resilience.

A wide spectrum of nutrients go into a healthy head of hair. A diet lacking in any of these could result in dull, weak or thinning hair:

- Vitamin A produces healthy sebum, the oily substance that helps to protect and waterproof hair and skin, and prevent dryness or brittleness.

- Vitamin C protects from free-radical damage, and assists collagen production for a healthy scalp.

- Vitamin E is an antioxidant that also enhances scalp circulation.

- Biotin helps produce keratin, your hair’s main constituent, which may prevent graying and loss of hair.

- Inositol keeps the follicles -- the tiny factories in your scalp responsible for ongoing hair production healthy.

- Niacin promotes scalp circulation.

- Vitamins B5 (pantothenic acid), B6 and B12 prevent hair loss and help melanin production, the substance that gives color to the hair.

- Magnesium and calcium are both essential for new hair growth.

- Potassium regulates circulation, which promotes hair growth.

- Silica strengthens your hair.

- Manganese helps your hair grow faster.

- Chromium, copper, iodine and iron are all influential in prevention hair loss.

- Selenium keeps the skin and scalp supple and elastic.

- MSM is a natural source of sulfur, which is a main component of hair.

- Zinc keeps your hair in good shape (a deficiency can lead to dry hair).

Many of these vitamins and minerals work together in the production of a healthy scalp and head of hair, and it's easy to find supplemental combinations of the above nutrients designed to bring out the best in your crowning glory -- because it is, after all the best statement of women’s health!

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Women’s Health: Enhance Your Body’s Largest Organ

Considering your skin, rather than look at the glass half empty as you get older, why not look at the glass as half full? You could embrace aging and the desire to stay youthful-looking as the impetus to maximize your physical health and your skin! The tone and beauty of this external organ largely stems from a woman’s internal health. Why not become proactive and give your skin the nourishment it needs? The 'anti-aging' area of women’s health, in regard to keeping the skin looking young, might be much more fun if it were thought of as the 'game of skin enhancement'.

What are the secrets to a radiant complexion? What do the experts recommend as the best skin care strategies to win this game? Exercise and good nutrition are the keys to your overall physical health, are also keys to keeping your skin’s youthful glow.

How does exercise help? It increases circulation and the delivery of nutrients to the skin cells, washing away potentially damaging toxins. You are, in essence, 'cleaning' your skin when you exercise enough to get your lungs and heart pumping.

Exercise also creates the ideal condition in your skin for the creation of collagen, the supportive fibers that hold the skin together and plumps it up. Fibroblasts are the cells in your skin that produce collagen. As you age, your fibroblasts get a bit lazy. When you exercise, you are pumping them with oxygen, inspiring them to get back to work!

Working up a good sweat also flushes out the pores, dislodging bacteria and toxins. Do you ever check yourself out in the mirror an hour or two after a workout and admire that fresh-faced, rosy-cheeked look? Regular exercise gets and keeps your skin supple and vibrant.

The other aspect to good physical health and its skin-enhancing effects is good nutrition. In addition to a balanced diet with plenty of fruits and vegetables, experts say that a good multivitamin will help your skin’s basic needs. Adding a good source of omega-3 essential fatty acids also helps. Omega-3 EFAs ensure the health of your skin’s natural oil barrier by preventing dry skin and providing protection. Flaxseed oil, evening primrose oil and fish oil are all good choices.

Last but not least, drinking plenty of water and the regular use of sunscreen are vital!

A few simple skin strategies, like regular exercise, proper nourishment supplemented with multivitamins and nutritional oils, sufficient water intake and the use of sunscreen, can keep your skin and you 'in your prime'. Your skin is a living, breathing organ that benefits from optimum physical health. Maximize your woman’s health and capture the prize of the timeless, enduring beauty.

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Women’s Health: The Secret of the French Paradox

hat is the key to a healthy heart and long life? What do the French do that we don't? They eat lots of bread and butter, rich sauces, delicious, sugary deserts… why is a French woman’s health typically better than that of her American counterpart?

Their secret is red wine. It contains a class of flavonols (healthy substances found in plants) called proanthocyanidins. Proanthocyanidins are found in high concentrations in the red wines of Southwestern France, and are the reason the French population have healthier hearts, lower incidents of diabetes (despite those delicious tarts, tortes and crème brûlées), and longer lifespans.

Along with cardiovascular strength and longevity, proanthocyanidins provide other benefits to a woman’s health:

- Proanthocyanidins are used in the treatment of allergies

- They improve circulation by strengthening capillary walls

- They work with collagen to repair and rebuild tissue, and help to reverse damage done over the years by injury or free radicals

- They keeps skin elastic, smooth and wrinkle-free

- They protect against environmental toxins such as radiation, pesticides, pollution, and heavy metals

- They protect the blood vessels in the brain, resulting in improved mental acuity and decreased risk for stroke

Does that mean that a daily dose of vino is your key to a healthy heart and long life? Not necessarily, but it does mean understanding ways you can get proanthocyanidins into your own diet. Where can these powerful nutrients, proanthocyanidins, be found? Bilberry, green tea, black currant, black tea, and cranberry are all sources. Other sources are pine bark, red wine, grape skin, and most, notably, grape seed.

Today, if you want to keep healthy, you don't have to compromise your sobriety or pick the seeds out of your grapes. There are excellent supplements available that extract the essence of these products, making strong hearts, soft skin and long-lasting women’s health just a daily capsule away.

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