The Power Of Isoflavones

Greetings everyone.

More on the topic of menopause today. Isoflavones..you may have heard about them or heard your health professional mention them. These are very useful little nutrients. One reason asian women tend to sail through menopause with few symptoms and lower incidences of hormone related cancers is that they eat large amounts of soya products, such as tofu, tempeh and miso. Most soya bean products ( Alway go for organically grown ) contain isoflavones, whose chemical structure closely resembles that of oestrogen. More than a thousand clinical studies indicate that soya compounds act as ‘weak’ oestrogens in the body – filling in for ‘real’ oestrogen when there isn’t enough, but blocking the body’s own when there is too much.

Phytoestrogens can also protect the heart against postmenopausal heart disease just as well as hormone replacement therapy; help protect against bone-mineral loss, the leading cause of osteoperosis; and can help protect against breast and uterine cancer and postmenopausal psychologocal problems. Although no dietary guidelines have been established for soya, studies show that even small amounts of soya products, eaten twice daily, can improve women’s health during menopause.

If you want to get isoflavones but you just hate soya beans no matter how cleverly they are disguised, try incorporating other beans into your diet. Most legumes, including Adzuki, black, broad, butter, kidney and mung beans, red and yellow lentils and black eyed peas either come close to to or surpass soybean’s level of Genistein, one of the key isoflavones. In addition, they’re low fat and high fibre, high protein and perfect heart health foods.

It is not cheating to get your Isoflavones from a capsule, but you won’t reap the side benefits of bringing low fat, high fibre foods to your table. Typical dosage os supplemental Isoflavone” 6-20mg od Genistein or total Isoflavone consumption of 40-80mg daily.

Now go pig out!

Don’t forget to add your comments, I love to read and answer them.

Have a great day!

Craig Hitchens. B.Hsc.

Menopause – Vitamins & Supplements That Help

Greetings everyone.

This is something that every female on the planet will go through whether you want ot or not. Each woman that experiences menopause will have a different experience and for some it is hardly noticeable but for others it can be a very uncomfortable time to say the least. With mounting eveidence the HRT is causing breast cancer and so on, natural approaches it are now becoming increasingly sought after. I have and I am currently successfully treating women experiencing menopause with the NES system of bioenergetic medicine, to read more on what this is please visit my page on NES here. Listed below are some commonly used vitamin and mineral supplements that are showing some very good results. Herbal preparations are also useful but best administered by a professional and made for you on an individual basis.

Mounting evidence suggests that getting enough of certain vitamins and other nutrients can make menopause a breeze.

Vitamin E

Tests dramatically support it’s sue for hot flushes and other symptoms of menopause. In some tests, vitamin E worked better than barbituates to calm anxiety, cool hot flushes, protect against heart disease and ease vaginal dryness. Typical dosage: 200-800IU daily.

Vitamin C with Bioflavanoids

Clinical studies of women with menopause found that half experienced relief from discomfort from using vitamin c with bioflavanoid hesperidin. Leg cramps, bruising and hot flushes significantly decreased. Typical dosage: 500-5000mg daily.

Calcium/Magnesium

This dynamic duo of minerals helps prevent oesteoperosis and ease mental stress and anxiety. in fact, adding supplemental calcium to the diet as early as age 20 can increase bone density, which puts you ahead in the race against bone loss after menopause. Use absorbable forms such as calcium citrate, gluconate or carbonate. Typical dosage: 1000-1500mg of calcium daily in a 2:1 ratio with magnesium. So if you take 1000mg of calcium take 500mg of magnesium as well.

B-Complex Vitamins

These nutrients help prevent water retention, combat fatigue, and prevent nervous system and mental disorders. In fact vitamin B6 injections have been used to reduce hot flushes and treat mood disorders. Take a good daily B complex supplement that provides at least 25-50mg og B6, 50-100micrograms of B12 and 400 – 1000mg of folic acid.

Selenium

This mineral helps to maintain normal hormone functioning; some research suggests it may also help brighten moods and help fend off heart disease. Typical dosage: 200 micrograms daily.

Acidophilus

This benficial bacteria work to prevent vaginitis, yeast infections and cystitis, problems that can crop up more frequently after menopause. Typical dosage: 2-6 capsules daily or 1 teaspoon of liquid 1-3 times daily.

Evening Primrose Oil

This oil contribute to oestrogen production and works as a sedative and a diuretic. It has also helped some women control hot flushes. Using flaxseed oil with evening primrose oil can help you maintain a healthy cardiovasucular system. Typical dosage: 800-1200 mg standardised to 20% GLA per day. To help your heart supplement your evening primrose oil with 1 – 2 tablespoons of flaxseed oil per day.

Hope this helps you out and don’t forget to add your comments.

Have a great day!

Craig Hitchens. B.HSc.

Insomnia – Some Natural Approaches to Help

Greetings all!

Almost all people with long term insomnia need behavioural treatments, says Dr Sonia Ancoli-Israel, director of the sleep disorders clinic at the Veteran’s Administration Medical centre is San Diego and author of “All I want is  good night’s sleep”. Both herbs and drugs are temporary measures. If you frequently have insomnia, you may need to revamp your night-time routine. A report in the American Medical Association Journal found that adopting good sleep habits works better than sleeping pills in the long run!

Here are some great ways to practice good sleep habits:

Eliminate Stimulants From The Diet

Cut out coffee, tea, caffeinated soft drinks, chocolate and sugary desserts or don’t consume them within six hours of bedtime. Two stimulant herbs to watch out for are Guarana and Ephedra…give them a big miss..not good for you!

Avoid Alcohol & Tobacco

Enough said!

Check Your Medications

Many drugs can interfere with sleep. Ask your prescribing doctor whether something you are taking may be causing insomnia.

Wind Down With Pleasant Rituals

Try yoga, hot bath, sex, light reading, massage or meditation. these all help induce sleep!

Get Regular Exercise

People who are sedentary often have trouble sleeping because their bodies simply aren’t tired. Be aware, on the other hand, that strenuous workouts right before bedtime can disrupt sleep.

Nap With Caution

Naps not only make you feel groggy afterwards but also can interfere with night time sleep. Try exercising instead. If you choose to snooze, do so before 3pm and for only around 30mins.

Wait Until You’re Truly Sleepy

Light sleepers who stay in the sack long hours are sometimes cured by spending less time in bed, which results in deeper more efficient sleep.

Establish Regular Bedtimes

Do so even if it reminds you of a parental voice saying ‘no more television’. Avoid sleeping late on weekends, which can lead to Sunday night insomnia.

Set Aside Worry Time

Rather than fretting in bed, designate a time earlier in the day to worry, plan, and make to do lists – and do these in a room other than the bedroom.

If You Can’t Sleep, Get Up!

Go do something soothing. Reading may help, but it’s best to do it in another room.

These simple measures have helped many folks oput with their inablility to sleep. I hope they can help you too.. Don’t forget to leave your comments!

Have a great day!

Craig Hitchens. B.HSc.

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