Perimenopause is a natural process, but that doesn’t mean it’s always easy. It can bring uncomfortable changes, such as hot flashes, mood changes, and night sweats.

This phase, which can start anywhere from your mid-30s to your mid-40s and last from two to 10 years, is the body’s way of preparing for menopause—the point when menstruation permanently stops. While this transition is normal, the symptoms can feel anything but.

During perimenopause, estrogen levels fluctuate dramatically. When estrogen is high, you might feel like you have PMS all over again.

And when it’s low? That’s when hot flashes and night sweats strike. No two women experience perimenopause the same way. However, homeopathy can offer support and symptom relief.

What Is Homeopathy?

Homeopathy is a therapeutic method that has been used for over 200 years and follows the principle of “like cures like.” This means that the active ingredients—microdoses of plants, animals, and minerals—relieve the same symptoms they cause at full strength.

For example, drinking too much coffee can cause jitters, but a microdose of the coffee bean helps relieve nervousness.

Homeopathic medicines work with the body to relieve symptoms instead of masking them. They can be used alongside other medications, herbs, and supplements, and are a great first line of defense when taken at the first sign of symptoms.

Some of the most well-known homeopathic remedies that target perimenopause symptoms are

• Glonoinum eases sudden hot flashes and headaches.
• Sepia provides relief of bloating and lower back pain during menstruation.
• Cimicifuga racemosa reduces menstrual cramps improved by lying down.
• Murex purpurea relieves PMS with mood changes.
• Lachesis mutus relieves hot flashes associated with menopause.

After a long day of walking or standing, a foot bath may be just what you need. But foot soaks offer more than relief for sore or tired feet. They also offer benefits for mental health.

Warm Up to Calm Down

Certified Ayurvedic practitioner Veena Haasl-Blilie, MA, says that studies have shown that “blood flow can increase by up to 50 percent when feet are warmed.” The increased circulation reduces stress, eases tension, and warms “not only your feet, but all of you.” Soaking your feet for a half-hour before bed “calms the nervous system,” thereby improving the quality of your sleep, she says.

“The warmth from the footbath can stimulate the release of endorphins, uplifting your mood,” says Haasl-Blilie, citing a study that found reduced anxiety from 20 minutes of a warm foot soak.

Add Epsom Salt and Herbs

Epsom salt, or magnesium sulfate, is a welcome addition to a foot bath. Magnesium appears to enhance mental and neurological well-being, relieving the symptoms of depression.

A study of stroke patients found better mood, reduced stress, and a higher level of sleep satisfaction with a combination of foot soaks and aromatherapy. The study authors cited their use of juniper, lavender, orange, patchouli, and rosemary, all of which “alleviate the mental fatigue of the nervous system,” they said.

Another foot-bath study found that essential oil of Lindera umbellata, also called Lu, increased the activity of the parasympathetic nervous system and released negative mood states. The authors recommend this intervention as a “useful nursing care therapy.”

How to Enhance Relaxation

Soaking your feet is a good time to avoid looking at a screen: Enjoy a cup of calming herbal tea instead. Cleveland Clinic Health names chamomile, lavender, and valerian root as the top three teas for relaxation and sleep.

Other good tea choices for rest and relaxation include passionflower, magnolia, and lemon balm, “especially if they get you into the routine habit of winding down before bed,” according to Cleveland Clinic staff.

All Hallows’ Eve is supposed to be fun—and scary. But not because of all the artificial colors, flavors, and preservatives found in typical Halloween treats.

For decades, one of the scariest things about Halloween was all the scarily unhealthy candies out there. Why? Too much sugar can make a trick-or-treater more susceptible to colds and the flu due to compromised immune systems. 

What’s a self-respecting trick-or-treater to do in the face of such temptation? Since the goal of most kids is to get the maximum amount of candy they can, help them to enjoy the holiday without it being all about the sugary loot.

Easy Tricks for Halloween Nutrition

• Eat a Real Meal First

  Serve a healthy and filling meal before trick-or-treating begins. Kids will be less likely to binge on candy with a full stomach. Serve a warm, comforting food such as chili, soup, or stew before heading out for the evening.

• Put a Limit on the Haul

  To cut down on excess amounts of candy, limit the number of houses your child visits. Consider reducing the size of the bag your child can use for trick-or-treating. Once it’s full, put it out of reach at home.

• Munch in Moderation

  Set a limit to how many treats the kids can enjoy, and always make sure they eat only a small amount along with something healthy—like an apple. Have them eat the fruit first, so they’ll be less hungry for the treat.

• Offer Healthy Options

  If you’re hosting a Halloween party, don’t put out bowls of candy—that’s too tempting. Instead fill decorative trays with these healthier options: individually wrapped packages of granola bars, dried fruit, fruit leather, fruit ropes, string cheese, whole-grain pretzels, baked chips, and nuts. Roasted pumpkin seeds offer something crunchy to nibble on, and popcorn balls made with nut butter and sweetened with honey, maple syrup, or raisins are a tasty—and still sweet—offering. For something to drink, serve individual-sized boxes of fruit juice with no added sugar.

• Get Creative

  When trick-or-treaters come knocking, offer them non-food items. Fun suggestions include sparkly pencils and erasers, Halloween-themed bookmarks, sugar-free gum sweetened with Stevia, inexpensive costume jewelry, stickers, funny glasses, pages from coloring books, mini magnifying glasses, toothbrushes, jump ropes, temporary tattoos, and balls.

• Consider Transmission-Free Meals

  If you’re worried about transmitting viruses, germs, or allergens to guests, the CDC recommends avoiding a buffet-like meal and asking guests to bring their own holiday snack instead. This limits sharing, enables you to cook only what you want, and also prevents the spread of harmful bacteria or ingredients.

• Remember the ABCs for a Healthy Halloween

  With all the busy-ness of Halloween, it can be hard to remember all the nutritional and safety tips on this list. To make it easier, here are three ways to keep your wits about you.

  • Avoid Sugar-Filled Candy

    Offer non-candy treats, such as Halloween-themed pencils and eras-ers. Give trick-or-treaters a reason to be physically active by handing out sidewalk chalk, jump ropes or hacky sacks.

  • Believe in All-Natural Treats

    If you must deliver the goodies, buy all-natural treats, such as organic lollipops, squeezable yogurt tubes, unsweetened gum, or pre-packed fruits and veggies. Clementines are another good option. Your local organic or natural food store has plenty of choices. If it is chocolate you crave, consider organic dark chocolates. After all, dark chocolate has many health benefits.

  • Cultivate Mindfulness

    Use the occasion to cultivate a healthier and more mindful attitude. While mindfulness will allow you to think more about what your family is eating, it will also help you think more consciously about preventing germ transmission.

Medicinal mushrooms have a long history of traditional use, coupled with new, cutting-edge research demonstrating their health benefits. Asian cultures share a deep respect for the benefits of mushrooms; the Romans were also fans, dubbing mushrooms the “food of the gods.”

The healing power of medicinal mushrooms—such as reishi, shiitake, cordyceps, maitake, and turkey tail—stems from bioactive compounds called polysaccharides, as well as other compounds that are specific to each variety.

These health-enhancing polysaccharides act as “biological response modifiers.” This means that they support your immune response in resisting infectious diseases and cancer. Beta glucan is the best known and most frequently studied mushroom-derived polysaccharide.

Delivering D

For health benefits ranging from a stronger immune system and sturdier bones to a lower risk of diabetes and a longer life, look no further than vitamin D. You need up to 5,000 IU of this vitamin daily (through a combination of sun exposure, foods, and supplements). Mushrooms serve as the only nonanimal food source of vitamin D. Mushrooms gathered in the wild, as well as cultivated ones exposed to UV light, can provide plenty of it.

Interestingly, both fresh and dried mushrooms will increase in vitamin D levels if simply left in the sun for a day or two. For best results, expose the gill side of the mushrooms to the sun.

Cancer Warriors

Cancer ranks as one of the most researched areas when it comes to medicinal mushrooms. The cancer-fighting ability traces back, in part, to beta glucan, which activates immune system cells (such as macrophages, interferon, T cells, and natural killer cells) to prevent the multiplication or spread of cancer cells. Medicinal mushrooms have been approved in Japan and China for more than three decades as supportive therapies to use alongside standard cancer treatments.

Several mushrooms enhance immune function and fight cancer, including maitake (Grifola frondosa), shiitake (Lentinan edodes), and cordyceps (Cordyceps sinensis), but one that hasn’t received as much attention as it perhaps deserves is turkey tail (Trametes versicolor). A growing number of studies in humans has shown potential benefits from polysaccharide-K (PSK) in turkey tail. For example, in patients with stomach cancer, PSK in conjunction with chemotherapy improved survival rates, while its addition to standard colon/rectal cancer treatment led to fewer recurrences. Lung cancer patients experienced similar benefits when taking PSK.

Bountiful Benefits

Reishi, like other medicinal mushrooms, has historically been valued as an “adaptogen,” or general tonic, to promote overall wellness and vitality. In addition to the immune boost that reishi can provide, this mushroom seems to have a special affinity for cardiovascular health through an antioxidant effect.

Reishi is not the only mushroom with cardiovascular benefits; porcini mushrooms (a popular choice in Italian cuisine) have been noted to lower blood pressure in animal-based research. Several medicinal mushrooms have been studied for counteracting diabetes. For example, Agaricus bisporus has amazing potential. When people at risk for Type 2 diabetes consume this mushroom daily, risk factors go down.

The benefits of medicinal mushrooms don’t end here. Promising research continues in the areas of Parkinson’s disease, Alzheimer’s disease, and even allergies.

Protein builds muscle, but it also helps regulate appetite and, according to research, plays a part in managing weight.

Around middle age, muscle mass begins to decline, and frailty (known as sarcopenia) may result. To combat it, consume sufficient protein for the growth, maintenance, and repair of cells.

One-third of adults over 60 don’t get enough protein, according to some estimates. And those who exercise regularly need protein to maintain muscle mass and for post-workout repair and recovery. 

If daily intake is too low, the body acquires amino acids (the building blocks of protein) from your muscles. Multiply your weight by 0.4 for an estimate of your daily protein requirement in grams. For athletes, a rule of thumb is about one gram of protein for every pound of body weight per day.

Why Supplement with Proteins?

While getting protein via a balanced diet is recommended, some people don’t eat animal proteins; others want to avoid the saturated fat and cholesterol found in some protein sources; and still others like the convenience and concentration of protein powders, which are often fortified with additional nutrients. 

Vegan protein powders made from peas, hemp, and rice are available. Hemp protein powder, for example, is a plant source of complete protein, meaning it contains the right number and balance of essential amino acids. It also offers a heart-healthy balance of omega-3 and omega-6 fatty acids. 

Vegan protein bars are another great convenient way to get more protein into your life.

After you’ve selected the nutritional profile and ingredients you prefer, look for other signs of quality and purity. Then taste-test products to find your favorite. Some people mix their powder with water and drink as is; others add it to smoothies with yogurt or juice. Toss in bananas, berries, cinnamon, or other healthy treats.

Benefits of Hemp Protein

If you choose hemp protein powder, you will gain additional health benefits in addition to the approximately 15 grams of protein per serving.

• Antioxidant and Antiinflammatory

  Made from crushed hemp seeds, the resulting powder is rich in fiber (about 7 to 8 grams per serving) and antioxidants. Studies have shown that hemp protein products can help ease chronic inflammation.

• Better Hair, Nails, and Skin

  Hemp easily penetrates hair, skin, and nail fibers. People who take hemp oil routinely comment on their thicker, shinier hair, softer skin, and stronger nails.

  Scientists who studied the effects of hemp seed oil on patients with atopic dermatitis (eczema) reported “a remarkable reduction in dryness, itching, and an overall improvement in symptoms.”

Oh, honey! You add it to your tea. You cook and bake with it. You may even keep a fresh jar in the medicine cabinet to use on minor burns and other wounds.

People have relied on honey’s antibacterial and anti-inflammatory properties for millennia, and twenty-first century scientific research backs up the traditional uses. You’ll now also find honey on the ingredients list of many skin care products.

Why Manuka?

Although pure honey of any kind may have some healing properties, quality and concentration vary. The blossoms of the manuka shrub (Leptospermum scoparium), plentiful in New Zealand and Australia, produce a superior antibacterial honey.

How It Works

In addition to its antibacterial, anti-inflammatory, and healing properties, manuka honey is a humectant, which means it helps the skin retain moisture. It also acts as an antioxidant, taming free radicals to protect the skin from premature aging.

The enzymes in raw manuka honey make it a natural exfoliant. You don’t need grit to remove dead skin cells and reveal smooth skin.

Alone or in a Combo

Use pure, raw manuka honey by itself as a cleanser or face mask. Health coach and beauty blogger Elizabeth Rider suggests spreading honey on clean skin and letting it work for 20 minutes before rinsing off. 

Or try manuka honey in combination with other ingredients in facial and body cleansers, masks, serums, and moisturizers. You’ll find manuka honey paired with fruit enzymes such as apricot and papaya or with skin favorites aloe vera, vitamin E, shea butter, and even cannabidiol (CBD).

Cautions

If you have an allergy to bee stings or to pollen, consult your dermatologist or healthcare provider before trying manuka honey skin preparations.

Until the age of 12 months, little ones may be susceptible to developing infant botulism from ingesting honey. To be safe, avoid using manuka or any honey on an infant’s skin.  

Some 44 million have low bone density, or osteopenia, which puts them at an increased risk of fractures.

Things you can do to protect yourself include ensuring that your diet includes enough protein, calcium, and vitamin D; avoiding tobacco and limiting alcohol intake; keeping your weight at a body mass index above 19; and staying active.

Weight-bearing activities

Strengthening bones can be as easy as walking, dancing, climbing hills or stairs, hiking, or jogging, all of which require no equipment. More vigorous activities, including tennis, pickleball, basketball, and volleyball, which involve running, stops and starts, and direction changes, strengthen the bones.

Yoga and t’ai chi, although they don’t involve high impact, are both weight-bearing and lower the risk of falls because they improve balance.

Plain old jumping, which goes by the fancy name plyometrics, increases benefits to bones. The American Journal of Health Promotion published a study that showed increased hip density after only four months of jumping 10 times twice a day and a significant increase with upping the jumps to 20 times. Those in the study rested 30 seconds between each jump.

Resistance- and strength-training

In addition to weight-bearing exercises, strength-training (using as resistance either your body weight or dumbbells) makes your muscles stronger, which protects and strengthens the bones.

Aim for two to three sessions per week, with 48 hours of rest between sessions. Try squats, lunges, side leg lifts, modified pushups, and planks, and then move on to strength-training with dumbbells, performing bench presses, squats, deadlifts, rows, biceps curls, and overhead presses.

Try the biceps curl

Stand up tall, with your chest lifted, abdominals tight, and shoulders down and back. Hold weights down at your sides, palms facing forward. Slowly bending your elbows, lift the weights to your shoulders to a count of four. Hold for two. Lower the weights slowly, to a count of four, back to starting position.

Do 1 to 3 sets of 8 to 12 reps, resting for 60 seconds between sets.

A few words of caution

Consult with your healthcare practitioner before starting any exercise program, especially if you have osteoporosis or osteopenia.

Begin every workout with a warm-up session (e.g., walking, marching in place, swinging your arms) and end with a cooldown like walking.

Stay hydrated.

Ah, when the days of summer are lazy, hazy, and making people crazy—with hay fever. Ragweed allergies hit hard this at this time of year. The unfortunates are easy to spot—their coughing, watery eyes, sneezing, and fatigue give them away. Among the sufferers are a growing number of middle-aged people who’ve never had hay fever before. Why the sudden uptick of seasonal allergies in the middle aged?

Why Allergies Develop During Middle Age

Allergy experts posit several reasons. Air pollution has been found to work synergistically with allergens to create more hay fever symptoms. There have also been increasing levels of pollen counts—both in terms of daily averages and “number of days when pollen exceeds a certain limit,” said Harsan Arshad, professor of Allergy and Clinical Immunology at the University of Southampton, in an interview with the Telegraph. In the past, an allergic response may not have been triggered because pollen levels were lower.

Climate change is also causing an increase in allergies. The Union of Concerned Scientists reported that “[c]arbon dioxide, the heat-trapping gas that is the primary cause of our warming planet, increases the growth rate of many plants and increases the amount and potency of pollen. Rising temperatures extend the growing season and the duration of allergy season.”

Fortunately, there are many ways to fight hay fever naturally.

Natural Remedies for Hay Fever

• Butterbur & Nettles as an Antihistamine

  Extracts of the herbs stinging nettle and butterbur help relieve seasonal allergy symptoms. Nettle decreases inflammation and acts as an antihistamine. Butterbur also works as an antihistamine, and research shows it can be as effective as Zyrtec and Allegra—without as much drowsiness or fatigue.

  If you want to try butterbur, look for Petadolex; this is a special extract of the herb that removes the liver-toxic pyrrolizidine alkaloids from its roots.

• Garlic for Sinus Congestion

  This common kitchen herb helps treat allergy-related sinus congestion and coughs. With more than 70 active ingredients, garlic can also help reduce inflammation and boost the immune system.

  Other remedies for seasonal allergies include Pycnogenol, a pine bark extract rich in antioxidants, and bromelain, an enzyme derived from pineapple that can reduce nasal swelling and inflammation.

• Medicinal Mushrooms for Immunity

  “Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances,” said herbalist Maria Noël Groves. “Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen.”

  To do so, Groves recommends medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root. All appear to strengthen the immune system, she said.

Homeopathy v. Hay Fever

Researchers have found certain homeopathic treatments help with hay fever. One study showed that hay fever symptoms were better reduced by a homeopathic remedy compared to placebo. In another study of patients with hay fever, the authors found that “the homeopathy group had a significant objective improvement in nasal airflow compared with placebo group.”

Several homeopathic medicines, including those manufactured by Boiron, can target specific allergy symptoms. Here are a few to consider.

Nasal congestion: Apis mellifica relieves nasal congestion with stinging pain and swollen nasal mucosa caused by allergies.

Sneezing: Reach for Galphimia glauca, which helps with itchy nose and sneezing fits associated with hay fever.

Eye allergies: Euphrasia officinalis relieves abundant and irritating eye discharge.

General allergy symptoms: Histaminum hydrochloricum is well-known and widely used to ease a variety of allergy symptoms, including sneezing, runny nose, and itching.

Burning nasal discharge: Kali iodatum alleviates burning discharge, especially when accompanied by with pain at the base of the nose.

Runny nose: Natrum muriaticum targets a runny nose from allergies with clear, watery discharge that is worse in the morning.

Post-nasal drip: Try Hydrastis canadensis.

Ragweed allergy: Try Ambrosia artemisiaefolia.

Lifestyle Hacks for Hay Fever

In the battle of human versus ragweed, more than herbs are needed. Saline sprays or xylitol sprays help unclog the nose, reduce inflammation, decrease postnasal drip, and flush away allergens. A neti pot works similarly.

Wraparound sunglasses can protect eyes from pollen as can eye drops. During a high pollen day, take a shower when you get home and change your clothing. Keep windows shut as much as possible. Avoid doing yard work.

Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale.

Communication is crucial to so much in life. Even the human body requires constant conversations between the organs, muscles, and cells for effective functioning and optimal performance. 

Meet GABA

The body’s neurotransmitters are responsible for sending this continuous information between the brain and other parts of the nervous system. The primary inhibitory neurotransmitter to do this is gamma-aminobutyric acid or GABA, for short. 

GABA’s crucial role is to maintain a balance between the brain’s excitatory and inhibitory signals. When this process works as it should, the brain is able to function at its best, creating a sense of well-being and resilience.

This is why GABA has been nicknamed the calm chemical and is increasingly being explored for help with our modern levels of excessive stress and anxiety.

GABA Deficiency

The body produces GABA through metabolizing dietary protein. Normally, the body produces all that it needs.

However with factors like aging, not enough protein in the diet, and certain medication interactions, GABA’s production can be interrupted.

Symptoms and Conditions

Without GABA to help reduce excessive neural activity, the brain’s cells begin to fire both too easily and too often.

This can lead to a host of issues:

• convulsions
• seizures
• tremors
• cell death

Serious degenerative brain disorders such as Alzheimer’s, Parkinson’s, and Huntington’s diseases have been linked with GABA deficits and excessive brain activity as well.

Those with epilepsy, insomnia, and anxiety do not produce enough high levels of GABA naturally.

What Causes Low Levels?

When individuals are dealing with chronic stress or depression, GABA transmission throughout the brain can become dysregulated. High-fat diets can be culprit of low GABA activity and reduce levels, as can vitamin B6 deficiencies. 

How Can You Tell If You Have Low GABA?

Most of GABA is in the brain, not the blood. So blood tests can be ineffectual. Spinal taps and biomarker testing can be used, but these are extreme or indirect diagnostic tools.

There are online questionnaires that can identify whether you may have low levels of GABA. Symptoms of low GABA include feeling stressed, burnt out, fearful, or worried; experiencing panic attacks or stiff muscles; or craving carbs, drugs, or alcohol for relaxation and calming.

Benefits of Boosting GABA

Besides promoting a relaxed state and improved well-being, there are other positive effects that can occur from increasing low GABA amounts.

Here are some of them:

• decreased anxiety
• improved long-term memory
• better sleep
• reduced hypertension
• lowered inflammation
• limited effects from histamines
• enhanced mood

How to Increase GABA

Fortunately, there are natural ways to boost this neurotransmitter.

• Exercise

  Exercise can increase concentrations of GABA. 

• Meditation

  Meditation helps too. In a 2021 study, long-time practitioners of Integrated Amrita Meditation (IAM) were shown to have higher levels of GABA in their blood when compared to those who did not practice the technique.

• Diet and Nutrition

  Consuming certain foods and beverages can help GABA levels or enhance their activity. Some items to consider include:

  • spinach
  • tomatoes
  • potatoes
  • beans
  • green tea
  • nuts
  • seeds
  • whole grains
  • halibut
  • citrus fruits
  • oats
  • broccoli
  • bananas
  • pineapples
  • guavas

• Supplements

  Generally advertised as a natural tranquilizer, supplemental GABA is available in powder, capsule, tablet, or liposomal spray form.

  If you consider these products, know that some may be combined with vitamin B6, lemon balm, ashwagandha, or L-theanine to increase beneficial effects and absorption.