“Good sex is like a good bridge. If you don't have a good partner, you'd better have a good hand,” said Mae West. However, once menopause hits, it takes more than a partner or self-stimulation to experience orgasm. So, what happens during menopause, and how to alleviate its effect on your sex life? Continue reading to learn more. How Does Menopause Affect Sex?Female arousal during menopause is like watching the grass grow. It means the feelings to get intimate take longer to peak. But why does it happen? The answer is a sharp decline in estrogen levels, which causes vaginal dryness, tightness, and thinning. Resultantly, arousal gets delayed, and there's a lack of lubrication, making sex painful.Is Sex Drive Lowered In Women During Menopause?Yes! There's a strong link between menopause and sex drive. First, as discussed above, estrogen loss contributes to vaginal atrophy, making sex less pleasurable. Other effects of estrogen loss include mood swings, weight gain, loss of collagen that speeds aging up and may affect self-esteem, hot flashes, and increased possibility of urinary tract infection. Besides, the small amount of testosterone that women's bodies produce nosedives during menopause and adversely affects women's sex drive and overall well-being. All these factors contribute to lowered libido in menopausal women. Remember that these signs may start as early as premature <a href='https://www.ginger-u.com/blog/perimenopause-vs-menopause'>menopause and perimenopause</a>. How Can You Make Sex More Pleasurable During Menopause?Now! Time for some good news. You do not need to give up on sex once periods say goodbye for good. In fact, <a href='https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-sex-changes-after-menopause' target='_blank' rel='nofollow'>50% of women in their 50s and 27% in their 70s continue having intercourse</a>. Here are a few tips for you to make sex after menopause smoother, enjoyable, and memorable. <ul style='list-style: numeric;'><li>Use lubricants Sexual arousal helps lubricate the vagina to facilitate penetration. However, with a dip in hormone levels, lubrication doesn't occur, and intercourse gets difficult. But there's help in the form of lubricants. You may buy water-based, oil-based, or vaginal moisturizers before sex to make way for plain sailing (wink wink! You know what we mean). Consult your OBGYN if you are unsure about the type of lubricant to buy. </li><li>Communicate and Connect With Your Partner The drop in male sex hormone testosterone in men is much slower and lower compared to the fall in estrogen levels in women. So, men may not be able to fully understand the physical, emotional, psychological, and sexual effects of menopause. Therefore, maintaining healthy communication is crucial to make things work out. For example, if you desire more foreplay, tell your partner. Or suppose, if fingering feels less painful, let your partner know. Whatever it is! Talk it out. </li><li>	Take Help Besides physical changes, the emotional and psychological effects of menopause may affect your overall relationship with yourself and your partner. If you feel irritated and depressed about your waning youth (it's inevitable, right?) or some other factor, visit a counselor. Similarly, physical changes like weight gain, dry skin, and muscle loss may also need your attention. Certain lifestyle changes and a positive attitude are the best ways to rev yourself and your sex life up after menopause.</li></ul>Remember, all you need is a bit of effort to make sex after menopause satisfying.

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It would seem that everything is clear here: the higher the concentration of aromatic components - the more stable the aroma. But not everything is so simple: even if in the laboratory the aroma stays calm for a day or more, in life it is influenced by humidity and temperature, skin condition and the aroma of your body. Therefore, experts advise to apply fragrances on a clean, moisturizing body lotion. But even this does not guarantee that super-concentrated perfumes will last longer than perfumed or eau de toilette. It all depends on the volatility of the ingredients themselves.

Hormonal changes during menopause may have an impact on sex life. Here are few tips on how to increase your sex drive during menopause.

Tips For Better Sex During Menopause

Fruity notes are considered the lightest, but sandalwood and amber - the strongest. This does not mean that fruit flavors should be forgotten. First, they have a good plume, and secondly, history knows many cases where the aroma was much more stable than required by the situation.

<div className='post-text mb-20 '>“Good sex is like a good bridge. If you don't have a good partner, you'd better have a good hand,” said Mae West. However, once ...</div>

Tips To Enhance Your Sex Life During Menopause

About sustainability

The CDC estimates that polycystic ovarian disorder (PCOS) affects up to 12% of women in the US. The common PCOS symptoms include irregular periods, weight gain, insulin resistance, hirsutism, and high chances of infertility. Among these, shedding excess weight can help improve the remaining symptoms too. For example, A <a href='https://www.mdpi.com/2075-1729/12/2/308/htm' target='_blank' rel='nofollow'>review study</a> showed that weight loss through lifestyle modifications helps improve metabolic index and positively impacts managing PCOS in obese patients. To understand how weight loss works for PCOS, knowing what happens in your body when you have PCOS is important. What Is PCOS?PCOS is a hormonal problem that affects women in the reproductive age bracket. The development of cysts or fluid-filled sacs on the outer edge of the ovaries is the primary cause of PCOS. These cysts contain follicles (immature eggs) that inhibit the regular release of eggs and hamper periods. Increased androgenic activity in the body is also seen in women with PCOS. Generally, women's bodies produce small amounts of testosterone, the male sex hormone. However, testosterone levels go significantly up when you have PCOS. Hyperandrogenism because of PCOS is caused by insulin resistance, which makes losing weight difficult for women with PCOS.Why Do Women Struggle To Lose Weight With PCOS?The pancreas produces a hormone called insulin to control blood sugar. It helps transfer glucose from blood into cells, which break it down for energy. But when you have insulin resistance, the body tissues reject insulin activity. Therefore, the body produces insulin in excess. High insulin levels raise blood sugar levels, causing weight gain and susceptibility to prediabetes and type 2 diabetes. With insulin resistance, the body gets stuck in a vicious cycle of overweight or obesity as the body stores excess blood sugar as fat. The extra fat, in turn, tells the body to produce even more insulin.Does Weight Loss Improve PCOS?Though an uphill task, weight loss is the single most effective way to improve the symptoms of PCOS. Weight loss in PCOS can help restore the ovaries' normal function and gradually normalize hormone production. <a href='https://www.ginger-u.com/blog/symptoms-ways-to-balance-hormones-naturally'>Improved hormonal balance</a> helps with hirsutism, hair loss, acne, menstrual irregularities, and infertility. For many women, it also works as a self-esteem booster and promotes better mental health. Excess weight because of PCOS puts you at risk of diabetes and heart disease. Therefore, getting leaner, especially when you have PCOS, helps lower the risk of these health problems.How Much Weight To Lose To Improve PCOS Symptoms?Your ideal weight depends on your height and age. Consult your doctor to know how many pounds you should get rid of for PCOS-related weight loss. However, studies have shown that losing even as little as <a href='https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/treatment/' target='_blank' rel='nofollow'>5%-10%</a> of excess body weight works effectively for improving PCOS symptoms. How To Lose Weight When You Have PCOS?Regular exercise, 7-9 hours of deep sleep daily, and a customized PCOS diet plan for weight loss are the three most effective ways to lose weight to alleviate PCOS symptoms. In addition, supplements like <a href='https://www.ginger-u.com/product/inositol'>inositol may also support weight loss in women</a> with PCOS.So, the answer to the often-Googled question, 'if I lose weight, will PCOS go away?' is yes. However, consistency is the key. You might hit a plateau after initial progress or may not see any results for some time after starting your PCOS-induced weight loss journey. But do not give up. If required, <a href='https://www.ginger-u.com/shop/need/weight-management'>seek help from a qualified health coach</a> to make weight loss with PCOS easier.

Weight loss can be difficult with polycystic ovary syndrome (PCOS), but lifestyle changes such as exercise and a diet plan may help to alleviate PCOS symptoms.

How Does Weight Loss Help With PCOS In Women?

<div className="post-text mb-20 ">The CDC estimates that polycystic ovarian disorder (PCOS) affects up to 12% of women in the US. The common PCOS symptoms include ...</div>

How Does Losing Weight Help With PCOS?

From pre-historic Lucy Down the Great Wall of China To the billions today, It's all Owed to a vagina. Francie Lynch The vagina makes the world go round. It is not just a part of your reproductive anatomy but a powerful organ that plays a role in sex, periods, pregnancy, and childbirth. Some people choose to keep their vaginas hair-free and smooth, while others prefer a bushy feel to their vaginas. Shaving the vagina is a personal choice; however, taking a few precautions is recommended if you choose to do so. Here are a few tips for treating your lady parts with love while making them whiskerless.While it is okay to remove pubic hair, let us address an often-asked question—“Is It Healthier To Shave Pubic Hair?”No, it does not have any health benefits. Some people remove their pubic hair for aesthetics, while others do it to avoid getting pulled during sex. Though one of the purposes of pubic hair is to decrease friction during sex, longer pubic hair may, in fact, interfere during the moments of pleasure. imagine an ouch instead of aahs and oohs!. Some people with vaginas relate pubic hair removal to hygiene. Well! Pubic hair is a part of the body, and nothing is unsanitary about it. However, like the rest of the hairier body parts (for example, armpits), pubic hair also needs regular cleaning. Dust and sweat trapped in the hair can make the vagina smelly. During periods, blood clumps may also get tangled amidst the hair. Therefore, some people choose to wax, depilate, or shave their pubic hairs. Health experts recommend washing the vagina with mild soap and water once daily, whether or not you shave your pubic area. What Are Ways To Remove Pubic Hair Safely?You can try one of the following pubic hair removal methods:<ul><li>Trimming with clean and sharp scissors</li><li>Shaving pubic hair using a razor</li><li>Waxing, either at a salon or at home</li><li>Tweezing (the most painful of all!)</li><li>Using depilatory creams</li><li>Laser hair treatment</li><li>Electrolysis</li></ul>Laser hair removal and electrolysis are the best ways to remove pubic hair for lasting results.What Are The Risks Associated With Shaving Down There?Some people may experience adverse reactions after pubic hair removal. For example, ingrown hair and cuts are common side effects of shaving pubic hair. Similarly, pinpoint bleeding during waxing and redness and folliculitis afterward is also common. People who use depilatory creams may experience itchiness, bumps, or redness if they are allergic to any of the chemicals in the creams. All in all, trimming is the safest method to cut pubic hair short. To remove pubic hair, try different ways to determine what works best for you.

Pubic hair serves a purpose. Whether you want it all or shave it, here's what you should know about hygiene, hair growth, safety removal, and more.

Is It Safe For A Woman To Shave Pubic Hair?

<div className="post-text mb-20 ">The vagina makes the world go round. It is not just a part of your reproductive anatomy but a powerful organ that plays a role ...</div>

While planning meals for the day, the impact of different foods on vaginal health is probably the last thought on one’s mind. However, the nature of your food may impact the vaginal pH. The vagina has “good” and “bad” bacteria naturally. When the harmful bacteria multiply, they can cause itching, foul odor, and bacterial infections. Certain foods may help rebalance the vaginal microbiome and help with these symptoms. Want to learn more? Continue reading. What Foods Make the Vagina Healthier?<ul style='list-style: numeric;'><li>Anti-inflammatory foods When the vagina’s pH balance goes out of whack, symptums like irritation, burning sensation, and itching present themselves. The body’s response to inflammation causes these symptoms. Anti-inflammatory foods like fatty fish, eggs, berries, green leafy vegetables, and fruits help calm the symptoms of inflammation and prepare your body better to fight inflammation.</li><li>Probiotic-rich foods Probiotic supplements are available in the nutraceutical market. You can also help the good bacteria in your body thrive by taking certain foods. These include plain yogurt, kimchi, sauerkraut, and plain yogurt. <a href='https://www.ginger-u.com/product/probiotics'>Probiotics for vaginal health</a> benefit people with disturbed vaginal pH as they reintroduce healthy, protective bacteria. </li><li>Prebiotic-rich foods Good bacteria need a source to feast on to survive. Prebiotic fibers are an excellent food source for good bacteria as it helps the latter multiply. Although prebiotic supplements are available, taking prebiotics through your diet is healthier. Foods rich in prebiotics include onion, garlic, asparagus, and leek. Consuming prebiotics alongside probiotic supplements or probiotic-rich foods helps get the best results for your vaginal health. </li><li>Healthy fats Fats have been defamed for years. However, <a href='https://womenshealth.obgyn.msu.edu/blog/understanding-dietary-fats' target='_blank' rel='nofollow'>research</a> shows they are essential to a balanced diet, especially for women. Healthy fats (unsaturated fats such as monounsaturated and polyunsaturated fats) like olive oil, nuts, seeds, clarified butter, and avocado help regulate cholesterol and balance estrogen levels. This, in turn, helps maintain optimal pH levels and bacterial distribution in the vagina.</li></ul>That said, there are some foods to avoid for the vagina’s sake. So, what are the worst foods for vaginal health? Let’s discuss this.<ul style='list-style: numeric;'><li>Sugar-laden foods Bad bacteria feed on sugar and multiply, thus imbalancing the vaginal pH. Therefore, it is sensible to limit the consumption of sugary foods (especially those containing refined sugar), artificial sweeteners, and beverages.</li><li>Processed foods Processed foods are convenient. However, they could be a substantial inconvenience to your vaginal pH. They contain preservatives, thickeners, artificial colors, high salt and sugar, everything that may lead to inflammation and leave your body more susceptible to bad bacterial takeover. Eating whole organic foods or minimally processed foods is your best bet to keep your vagina happy.</li><li>Foods with hormones Dairy and meat with <a href='https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/' target='_blank' rel='nofollow'>artificial hormones (xenoestrogens)</a> disrupt women’s hormonal health. They mimic naturally occurring estrogen and block their action, causing estrogen dominance. So, buy organic dairy and hormone-free meat products with USDA certification. Apart from helping you maintain vaginal health, avoiding these foods is one of the <a href='https://www.ginger-u.com/blog/5-ways-to-boost-fertility'>effective ways to boost fertility</a>.</li></ul>BottomlineOur vaginas deserve regular care. Treating them well includes taking a balanced diet that promotes a healthy pH. Therefore, think about your vagina when you shop for groceries next time.

A healthy diet has an impact on every system in your body.  Learn about the foods that support and balance vaginal health, as well as the ones that cause infections .

Best and Worst Foods For Vaginal Health

<div className="post-text mb-20 ">While planning meals for the day, the impact of different foods on vaginal health is probably the last thought on one’s ...</div>

The Best And Worst Foods For The Vagina

Polyphasic sleep refers to dividing periods of sleeping into naps alongside a less-than-eight-hour window of deep sleep at night. It is common in babies aged 0-3 months; however, it is a growing trend among adults. The purported benefits of polyphasic sleep include cognitive improvement and better productivity. So, is polyphasic sleep better? Let’s learn more.What Is Polyphasic Sleep?Unlike monophasic sleep, polyphasic sleep involves three or more sleep segments throughout 24 hours. People who prefer polyphasic sleep not only swear by its health benefits but also claim that it helps them manage their day better. Polyphasic sleep comprises four categories of sleep patterns or schedules based on the number of hours.<ul style='list-style: numeric;'><li>2-hour window or the Dymaxion sleep schedule is the most extreme type of polyphasic sleep schedule. It was developed by the famous American architect Buckminster Fuller. It consists of only two hours of daily sleep divided into 30-minute naps every six hours.</li><li>3-hour sleep window or the Uberman sleep schedule is Credited to Marie Staver. It was developed in the 1990s and includes 30-minute naps every four hours, making for three hours of sleep every day.</li><li>4-hour sleep window or the Everyman sleep schedule involves a 3-hour deep sleep window at night and three 20-minute naps during the day.</li><li>5-hour sleep window or the Triphasic sleep sleep schedule allows you to sleep the maximum number of hours. For triphasic sleep, you sleep thrice a day, sometime before dawn, in the afternoon, and after dusk.</li></ul>Is Polyphasic Sleep Cycle Healthy For the Brain?The benefits of polyphasic sleep are based on anecdotal reports; therefore, research is required to understand the greater benefits of these sleep patterns. Nonetheless, those who follow a polyphasic sleep pattern underline its following advantages.More Productivity – Individually reported information says polyphasic sleep may help increase productivity, allowing you to get more work done every day. However, when you only sleep for a maximum of 5 hours a day, you have 19 hours to spare for other tasks. So it translates to completing more tasks in a day. Aligns With Rotational Work Shifts – Polyphasic sleep schedules may work well for people with irregular work schedules. Lack of sleep affects the clarity of thought and increases the chances of accidents. In such cases, polyphasic sleep may be helpful. <a href='https://hilo.hawaii.edu/campuscenter/hohonu/volumes/documents/TheEffectsofPolyphasicSleeponAcademicSuccess.pdf' target='_blank' rel='nofollow'>For example, a 2015 study</a> on college students found that napping allows students to replenish lost nighttime sleep and deal with drowsiness during the day (Ye, 2015).Improved Lucid Dreaming – A study underlined that waking up frequently during the night resulted in more reports of <a href='https://pubmed.ncbi.nlm.nih.gov/32768920/' target='_blank' rel='nofollow'>lucid dreaming</a>. <a href='https://pubmed.ncbi.nlm.nih.gov/19750924/' target='_blank' rel='nofollow'>It means being aware that you are dreaming</a>. If you want to try lucid dreaming, consider following a polyphasic sleep schedule.Should You Try Polyphasic Sleep?There is no one answer to this question. Healthy individuals may try polyphasic sleep. However, stop following a polyphasic sleep schedule if you experience any adverse effects. Possible side effects of polyphasic sleep include accidents because of drowsiness, circadian rhythm disruption, decreased immunity, and increased susceptibility to physical, mental, and neurological disorders. Follow <a href='https://www.ginger-u.com/blog/5-tips-for-better-sleep'>some tips for better sleep</a> if you experience sleep deprivation because of polyphasic sleep.

Learn about the most common polyphasic sleep patterns and look at whether they’re safe, healthy or beneficial to mental health.

How Does Polyphasic Sleep Affect The Brain?

<div className="post-text mb-20 ">Polyphasic sleep refers to dividing periods of sleeping into naps alongside a less-than-eight-hour window of deep sleep ...</div>

Is Polyphasic Sleep Schedule Good For The Brain?

Sex should be consensual, pleasurable, and safe. This is why several questions pop up on period sex. So if you are wondering whether you should take the plunge during that time of the month, here’s a guide to help you gain clarity.Is It Good To Have Sex On Your Period?Yes, absolutely! The only reservation that could be there is your perception of hygiene. Some people may find period sex messy. Pain is another consideration. Sex during periods could be painful and uncomfortable for people who experience moderate to severe cramps when menstruating. However, if you menstruate normally, period sex may, in fact, have a few benefits.What Are The Benefits Of Period Sex? <ul style='list-style: numeric;'><li>	Eases period pain When you go between the sheets, the big aha moment (orgasm it is!) may help alleviate menstrual pain. The contraction and release of uterine muscles during sex may help decrease period cramps.</li><li>Uplifts mood The release of endorphins during sex may help stabilize mood swings. Besides, <a href='https://www.ginger-u.com/blog/sex-is-key-element-of-intimacy'>having sex and building intimacy with your partner</a> are good distractions when dealing with menstrual cramps and discomfort.</li><li>Natural lubrication Period blood is a natural lubricant, making penetration easier by keeping your vagina moist. So, you can keep your lubes away when having intercourse during periods.</li><li>Relief from headache The lesser-known and surprising benefit of period sex is that it may help relieve headaches triggered by migraine. The National Migraine Centre <a href='https://www.nhs.uk/conditions/hormone-headaches/' target='_blank' rel='nofollow'>reports</a> that periods and migraine attacks may be linked. <a href='https://www.ncbi.nlm.nih.gov/pubmed/23430983' target='_blank' rel='nofollow'>Also, sex may help alleviate headaches partially or completely</a>. Therefore, period sex might relieve menstrual migraines. </li></ul>What Are The Consequences Of Period Sex?Even though period sex is safe can be positive, it has a few downsides.<ul style='list-style: numeric;'><li>It can create a mess The blood can stain the sheets and your partner’s nether regions, especially when you have a heavy flow. The smell of the period blood may also turn your partner off. A focus on making it less messy may make sex less enjoyable.</li><li>Risk of an infection The Centers for Disease Control and Prevention informs that sex during period increases the risk of getting or transmitting an STI. In addition, your period blood may carry and transmit the virus. Therefore, always use a condom to minimize such risks.</li><li>Less scope for trying different sex positions Oral sex, doggy style, and sixty-nine are a few sex positions you should avoid when menstruating. Instead, the good-old missionary style, spooning, and woman-on-top could be your best picks for maximum pleasure and minimum discomfort.</li></ul>More Tips For Sex During The PeriodThe first tip is to ensure that your partner is ready for sex during periods (and otherwise as well!). Avoid coersing him/her into sex if he/she has already said no. Other tips include removing the tampon before sex, keeping a disposable sheet underneath to avoid stains on the bedding, and taking a bath after sex.Remember, there are no hard and fast rules about having sex during periods. Consent, comfort level, and cleanliness are the three Cs to keep in mind for making period sex a positive experience.

Here's everything you need to know about period sex, including the benefits, safety measures, and tips for making it more enjoyable.

Things To Know About Having Sex During Period

<div className="post-text mb-20 ">Sex should be consensual, pleasurable, and safe. This is why several questions pop up on period sex. So if you are wondering whether you should take the plunge during that time of the month, here’s a guide to help you gain clarity....</div>

What You Should Know About Period Sex?

What Is Menopause? Does Menopause Make A Woman Look Old?Most are aware of the common symptoms of menopause like night sweats, mood swings, hot flashes, weight gain, sleep problems, and vaginal dryness. But did you know that menopause can also lead to changes in skin and hair health in a woman?Let us first try to understand why that happens. Menopause is a phase in a woman's life that begins 12 months after her menstrual cycle stops. It is a significant shift in her life as her body goes through a host of changes that may not be pleasant or, in some cases, tolerable.When a woman goes through perimenopause and ultimately menopause, the hormone levels in her body begin to fluctuate. The estrogen levels might suddenly decline or shoot up until it finally drops to zero. Estrogen is responsible for maintaining a woman's skin's elasticity and keeping it hydrated. So, when the levels of this hormone drop, it has a direct effect on her skin. It can become dry, thin, wrinkly, and saggy, thus making it appear older.How Does Menopause Change A Woman's Skin And Hair?Let’s outline what happens to our skin and hair as a result of menopause. We will then look self-care options to address them. <ul style='list-style: numeric;'><li>Skin sagging and wrinkles Women's skin swiftly loses collagen during menopause. The loss of <a href='https://www.webmd.com/skin-problems-and-treatments/ss/slideshow-collagen-and-your-body' target='_blank' rel='nofollow'>collagen</a> is responsible for the skin losing its firmness and plumpness and the appearance of wrinkles.</li><li>Dryness and itching Dryness is one of women's biggest complaints during menopause. Because women's skin loses the ability to hold water, it can get quite dry, especially in areas with dry air. Moreover, their skin's pH levels also change, making the skin extra sensitive and irritable. It can cause rashes and itching.</li><li>Age spots and other skin damage The effects of spending excess time in the sun without proper sun protection will start showing in earnest in menopause. Age spots, also known as dark spots, may begin to appear on the face, hands, chest, or neck. In the worst-case scenario, there may also be chances of developing skin cancer.</li><li>Pimples and acne breakouts Menopause does not make your acne go away. While some women get acne all their lives, others may develop more teenage-like acne during their menopause due to a drop in estrogen levels in their bodies.</li><li>Facial hair The fall in levels of estrogen is also directly connected to an <a href='https://www.healthline.com/health/excessive-or-unwanted-hair-in-women' target='_blank' rel='nofollow'>increase in facial hair growth</a>. As the hormones fall, women may notice hair on their chin, upper lip, or jawline.</li><li>Hair loss and thinning Estrogen is responsible for hair growth, density, and volume. As the estrogen levels drop during menopause, women start to notice increased hair fall, hair thinning, maybe even several patches of baldness, and deflated hair volume.</li></ul>How Can A Woman Improve Her Skin Health After Menopause?There are several changes in the skincare routine that women can make to care for their aging skin in menopause. <ul style='list-style: numeric;'><li>Choose the right cleanser As a woman's skin gets drier, using a foam or gel cleanser can accelerate the dryness. Instead, it is best to opt for a creamy cleanser that will hydrate the skin.</li><li>Constant hydration is key! Using hydrating moisturizers post bath on damp skin can help boost skin hydration. Moreover, switching the moisturizer for a heavy night cream is a great way to lock in moisture and keep the skin supple, soft, and hydrated.</li><li>Sunscreen is the holy grail Although your skin has gone through sun damage over the years, it doesn't end here. Your skin loses its natural protection by a considerable margin in menopause. Wearing a broad-spectrum sunscreen with an SPF of 30 or above can help keep the skin protected.</li><li>Eat healthy, workout, repeat <a href='https://www.ginger-u.com/blog/menopause-diet'>Eating foods</a> rich in antioxidants can boost collagen, which can help increase skin elasticity and hydration. Exercising and meditating can also help improve skin health by relieving stress and boosting blood circulation.</li><li>Sleep well Sleeping for 7-9 hours a day makes skin look fresh and healthy. It can also prevent dark circles and improve metabolism.</li><li>Try Supplements <a href='https://www.ginger-u.com/product/dim'>DIM supplement for women</a> not only eases menopause symptoms but also helps manage menopause-induced skin issues (for example, acne).</li></ul>

Menopause causes many changes to your skin. However, with proper care, you can lessen these effects. Learn how to improve the menopause skin conditions here.

Tips For Better Skin After Menopause

<div className="post-text mb-20 ">What Is Menopause? Does Menopause Make A Woman Look Old?Most are aware of the common symptoms of menopause like night sweats, mood swings, hot flashes, weight ...</div>

What Are Menopause And Perimenopause?Perimenopause and menopause are stages in a woman’s life that denote the end of her fertility. Both these stages usually occur in her forties or fifties. However, the journey is unique to each woman and her hormonal cycle. While menopause is a concept that most women are aware of, perimenopause is not that common a term and is often confused with menopause.How To Know If It’s Perimenopause Or Menopause?It can be tough to differentiate perimenopause symptoms with that of menopause as they mostly overlap. However, there is a simple, clear distinction between the two. A woman is said to be menopausal at the date of her last period when she has crossed 12 months – not including her pregnancy cycle – without getting her period.On the other hand, perimenopause is the stage just preceding the menopause stage in a woman’s life. Peri means ‘around’ or ‘about.’ So, perimenopause is the stage around menopause, or the stage right before a woman is about to go into menopause. Perimenopause can last anywhere from a few months to four years.Perimenopause is when a woman’s ovaries produce fewer hormones that regulate the menstrual cycle. It can lead to shorter, erratic or irregular cycles. As a result, her fertility is at an all-time low. However, she may still get pregnant.There are two stages of perimenopause:Early-stage perimenopause: It is the stage when a woman’s menstrual cycle begins to get erratic. It is when her periods are delayed by a week or more in the course of several cycles or months.Late-stage perimenopause: When a woman faces a gap of 2 months or more between some menstrual cycles, she is said to have entered late-stage perimenopause.What Are Five Of The Most Common Symptoms Of Perimenopause?Symptoms of perimenopause and menopause are often the same and can be confusing to decipher. The five most common symptoms of perimenopause are:<ul><li>Irregular and erratic periods</li><li><a href='https://www.webmd.com/menopause/guide/menopause-hot-flashes' target='_blank' rel='nofollow'>Hot flashes</a></li><li><a href='https://www.nhs.uk/conditions/vaginal-dryness/' target='_blank' rel='nofollow'>Vaginal dryness</a></li><li><a href='https://www.medicalnewstoday.com/articles/mood-swings-in-women#summary' target='_blank' rel='nofollow'>Mood swings</a></li><li><a href='https://www.webmd.com/sleep-disorders/features/women-hormones-sleep-problems#:~:text=Hormonal%20changes%20can%20wreak%20havoc,more%20vulnerable%20to%20sleep%20problems.' target='_blank' rel='nofollow'>Sleep troubles</a></li></ul>Apart from these, a woman can also experience other symptoms like urinary urgency, weakening of bones, weight gain, reduced sex drive, forgetfulness, issues concentrating, and changes in cholesterol levels. All these symptoms are linked to a decrease in estrogen and progesterone levels in a woman’s body due to a fertility shift.Is Perimenopause Worse Than Menopause?Perimenopause is an inevitable stage a woman must cross to reach menopause. Since symptoms of both perimenopause and menopause are the same, there aren’t many differences in the intensity of the pain. However, perimenopause as a concept is not very common for a woman. When they go through symptoms of perimenopause, most women would not be able to understand if what they’re feeling is expected or if their body is undergoing significant hormonal changes. The confusion and anxiety add to the woes during the perimenopause stage.However, with advancements in science and technology, we have various sources of allopathic medicines and home remedies at our disposal that can help alleviate the symptoms of both perimenopause and menopause. Increased awareness and knowledge are crucial to asking the right questions and accessing the right treatment.What Is The Best Natural Remedy For Perimenopause?A woman can manage her perimenopausal symptoms through hormone therapy and certain doctor-recommended medications. However, she will also need to make a few lifestyle changes to stay healthy. Some home remedies are:<ul><li>Eating more fruits, vegetables, whole grains, healthy fats, and legumes</li><li>Performing exercises like walking, yoga, and strength training</li><li>Limiting alcohol and caffeine intake</li><li>Avoiding smoking</li><li>Meditation and other stress management techniques</li><li>Adopting healthy sleep practices</li><li>Taking supplements such as DIM (Diindolylmethane) and <a href='https://www.ginger-u.com/product/maca'>MACA</a> root.</li></ul>Menopause Series by Dr. Sherina Fernandes:<a href='https://www.ginger-u.com/blog/sleep-better-during-menopause'>Why Sleep Is Important for Women’s Health, Particularly Around Menopause</a><a href='https://www.ginger-u.com/blog/menopause-diet'>How Diet Can Affect Your Health During Menopause</a><a href='https://www.ginger-u.com/blog/menopause-body-changes'>What Is Menopause And What Is Happening To The Body?</a><a href='https://www.ginger-u.com/blog/menopause-stress-management'>Why Stress Management Can Help With Menopause?</a>

Perimenopause and menopause are stages in a woman’s life that denote the end of her fertility. Here is a look at the difference between perimenopause and menopause.

What Is The Difference Between Perimenopause and Menopause Symptoms?

<div className="post-text mb-20 ">What Are Menopause And Perimenopause?Perimenopause and menopause are stages in a woman’s life ...</div>

What Is The Difference Between Perimenopause and Menopause?

Stress is a major cause of medical issues in both men and women, with 70% of primary care visits being related to stress and lifestyle. Interestingly, we have a normal biological process that has kept us safe since the beginning of time – our fight, flight or freeze response to an external event. We call it our stress response. An external “stressor” triggers the sympathetic drive of our autonomic nervous system, we produce hormones such as adrenaline (epinephrine) and cortisol from our adrenal glands, causing our heart rate, blood pressure and respiratory rate to rise and blood sugar to increase for energy. The result is that historically if there is danger, we can run away or fight. In nature, it happens all the time and is usually a short-term event. For example, an animal will either get away and will resume what it was doing before or will be caught, as referred to in Robert Sapolsky’s book “Why zebras don’t get ulcers”.Our stress response is very useful in situations of danger or for increasing focus and alertness short term. However, our modern busy lives are filled with overstimulation of our sympathetic nervous system because of how we process external events happening daily.The autonomic nervous system also has a parasympathetic nervous system, which is involved in most of our normal daily functions and is known as the “rest and digest” or “feed and breed” system. This is when the body performs many of its vital functions such as production of our sex hormones and digestion of our food.Stress And MenopauseWhen menopause starts, it is usually at a time in our life when there can be multiple life changing events happening as well. Women in their 40s and 50s are potentially caring not just for their own children but often parents too. It can be a time when a child is leaving home or family bereavement occurs due to losing parents. It is also a common time for relationship difficulties and divorce. At the same time, women are having fluctuating hormone levels, which leads to symptoms that mimic those when under stress – such as palpitations, hot flashes (hot flushes in UK), mood swings, heightened anxiety, anger/irritability, fatigue, poor sleep and depression.In other words, during perimenopause and menopause, women are already experiencing symptoms due to fluctuating hormone levels. If we are also experiencing chronic stress, our sympathetic nervous system is being activated more than normal. In this case, instead of producing sex hormones, we are producing (the hormones) adrenaline and cortisol. This further disruption of our sex hormones means that stress exacerbates the symptoms of menopause. Pre-menopause, the body has more sex hormones, as these hormones decrease coming into perimenopause and menopause, stress starts to have a greater effect.We can put our bodies under stress in many ways, not just from relationship issues, work stress, time pressures, etc. For example, a bad diet can cause inflammation in the body and is a form of stress. The consequence of prolonged exposure to stress is fatigue, weight gain, burnout and exhaustion.How Can We Deal With Stress During Menopause?There are multiple lifestyle changes that you can adopt to help deal with both stress and menopausal symptoms. Do not get overwhelmed; try a small change first and see how it helps, then add more changes. <ul>1. Diet A bad diet is a stressor for the body. It will not only make menopausal symptoms and the long-term consequences worse but also causes the body to adopt a “stressed” state. Processed foods high in carbohydrates and sugars cause an increase in inflammation and cortisol in the body. Please see my related blog for more on <a href='https://www.ginger-u.com/blog/menopause-diet'>diet during the menopause</a>.2. Exercise Exercise does wonders for stress control. It does not have to be gruelling or an activity that does not appeal to you. Find an exercise that is right for you. For example, it can be a form of dance or movement, a brisk walk out in nature, swimming, yoga or Pilates. Exercise deepens breathing and relieves muscle tension. Aim for 150 minutes of physical activity per week, doing something intense enough that you would not be able to sing but can still talk during the activity.3. Sleep Prioritise sleep like you would diet. Giving ourselves the opportunity for adequate rest helps us deal with stressful situations better. There are different stages of sleep that help us process traumatic events and stress more naturally. For more on sleep see my related blog - <a href='https://www.ginger-u.com/blog/sleep-better-during-menopause'>Why Sleep Is Important During The Menopause</a>4.	Stress reduction techniques <ul> <li>Meditation and deep breathing exercises – Meditation decreases the negative impact of stress and help shift your body back into the parasympathetic drive. Guided meditation can be a helpful start; there are multiple apps and online videos to help. There are also many types of mediation from breathing and relaxing exercises to body scans to loving kindness mediations. It is worth looking at each to see which is most helpful for you.There are numerous types of breathing exercises such as box breathing. Box breathing involves the following steps:<ul><li>Breathe in through your nose deeply and slowly for 4 seconds, and feel your lungs expand</li><li>Hold your breath there for 4 seconds</li><li>Slowly exhale for 4 seconds</li><li>Hold for 4 seconds and then repeat</li></ul>There are many deep breathing exercises to try, breathing into your belly and feeling it expand can be useful. Lengthening your outbreath can help calm anxiety and activate the parasympathetic nervous system.</li><li>Mindfulness- Mindfulness can be grouped with meditation. It is something most people can do easily, even if they do not like to meditate. If breathing exercises are not for you, find some calming music, close your eyes and just concentrate on that music, the notes, the words, the tones, etc. Try a mindful walk. Leave your phone at home. Go out into nature, feel the ground beneath you, listen to the sounds. Are there planes overhead? Can you hear birds singing? If there are trees or bushes, look at the patterns on the leaves. The repeating patterns of nature are known as A. Think about branching trees, ferns and acorns. Looking at fractals can decrease stress by as much as 60% according to studies. Take pleasure in some small routine you have such as savouring a morning coffee – look at how it looks, see the steam coming off, notice the smell and taste, and be in the moment.</p</li><li>Journaling/gratitude– Physically writing things down can be helpful to “offload” stressful thoughts. Also, starting to make a regular habit of writing down three things you are grateful for on a daily basis causes a shift in health behaviours. The more gratitude is practiced the more a shift in thinking happens.</li></ul>5. Social connection, i.e., talk/share/cultivate friendships An important predictor of happiness and longevity is social connectedness. Make sure to make time to see friends and family. Good levels of social support decreases anxiety and can activate the parasympathetic nervous system to help with calming stress.6. Plan your own time In addition to socializing, ensure you have time in the week for relaxation. A bath in the evening or a book, hobby or a fun class will help make life more enjoyable and the stressful times easier to handle. As they say, remember to fit your own oxygen mask before attending to others.</ul>In summary, menopause can be a stressful time. It can cause symptoms of stress such as palpitations, sweats, fatigue and depression. External stress can make these symptoms worse. If you feel you have a lot of stress in your life, then perimenopause and menopause are perfect times to start looking at your lifestyle to see what you can do to minimize stress and how you can best cope with stress. Doing so will help your overall wellbeing and will make a positive difference to your menopausal symptoms.<hr><a href='https://www.linkedin.com/in/sherina-jane-fernandes-9bb085163/' target='_blank' rel='nofollow'>Dr. Sherina Fernandes</a>, MBBS, BSc, DCH, nMRCGP, IBLM, BSLM, is a lifestyle physician working as a clinical lead for a telehealth company in the UK. Her main interests are preventative medicine using a lifestyle approach, women's health and preventing burnout.

Women have a difficult time dealing with stress in midlife. To help deal with stress and menopausal symptoms, try making some lifestyle changes.

Tips To Manage Stress In Women During Menopause

<div className="post-text mb-20 ">Stress is a major cause of medical issues in both men and women, with 70% of primary care visits being related to stress and ...</div>

Why Stress Management Can Help With Menopause?

<a href='https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome#:~:text=Polycystic%20ovary%20syndrome%20(PCOS)%20is,and%20treatable%20cause%20of%20infertility.' target='_blank' rel='nofollow'>One in ten women in the US suffers from polycystic ovarian syndrome (PCOS)</a>. It means they suffer from occasional or no ovulation, which causes irregular periods, weight gain, hirsutism, and difficulty conceiving. However, treatment helps with these issues, and many women start ovulating when they take steps to manage PCOS. Before discussing whether you are ovulating with PCOS, let us begin with the basics. What Is Ovulation?Ovulation refers to the ovaries releasing an egg to prepare women’s body for pregnancy. It occurs mid-cycle, i.e., on the 14th day of the 28-day cycle. Each month, the follicle-stimulating hormone causes follicles in one of a woman’s ovaries to mature between days six and fourteen of the menstrual cycle. When the 14th day of the menstrual cycle arrives, the luteinizing hormone rises and causes the ovary to release its egg. The egg starts its five-day passage through the fallopian tube to the uterus. As the egg passes through the fallopian tube, the progesterone level rises, which makes the uterine lining ready for pregnancy. What Is The Link Between Ovulation And PCOS?Women with polycystic ovary syndrome, or PCOS, suffer from an <a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947298/' target='_blank' rel='nofollow'>imbalance of hormones</a>. It causes the <a href='https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439' target='_blank' rel='nofollow'>ovaries to enlarge and develop cysts on the outer edges of the ovaries</a>. These cysts inhibit the maturation and release of eggs (ovulation) every month, leading to irregular periods, fertility issues, and other health problems. Do Women With PCOS Ovulate?They do. However, quite irregularly. That is why lifestyle changes and medication are essential to reestablishing healthy ovulation. <a href='https://www.ginger-u.com/product/inositol'>Dietary supplements</a> may also help reset and regularize the ovulation cycle. However, getting ovulation and the menstrual cycle back on track is not a one-night miracle. <a href='https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/treatment/#:~:text=Improvement%20may%20be%20seen%204,after%20treatment%20with%20this%20medicine.'target='_blank' rel='nofollow'>It takes time</a>. Consequently, many women stay focused on the status of their ovulation cycle even after starting the treatment for PCOS. Tracking your monthly cycle is the solution to this problem, especially when trying to conceive. How To Track Ovulation With PCOS?A lot of women wonder “how to predict ovulation with PCOS?” Using an <a href='https://www.ginger-u.com/'>mhealth app to track your monthly cycle</a> is one way. It automatically predicts the day of ovulation once you enter the basic details, for example, last period, length of cycle, type of period flow (light, medium, heavy), etc. Besides, the following methods can also help you know if you are ovulating.<ul>1. <a href='https://www.healthline.com/health/pregnancy/basal-body-temperature' target='_blank' rel='nofollow'>Basal body temperature (BBT) measurement</a> Monitor your body temperature daily after waking up. Women experience an increase of about 0.5 degrees Fahrenheit after ovulation. This rise in BBT stays constant for at least three days.2. <a href='https://my.clevelandclinic.org/health/body/22255-luteinizing-hormone' target='_blank' rel='nofollow'>Luteinizing hormone (LH) test</a> A surge in LH in urine indicates that ovulation is around the corner. It is indicated by a color change on the over-the-counter available predictor kits. Conduct this test mid-cycle. If the results show a spike in LH, ovulation should occur within 24 to 40 hours.3. Progesterone level test Progesterone, a female sex hormone, shoots up after ovulation. So, a simple blood test one week after the mid-cycle phase can predict if you have ovulated.4.	Transvaginal ultrasound A more accurate option is to visit your gynecologist and get a transvaginal ultrasound. This imaging test is performed in the middle of your cycle and detects a dominant follicle (ovarian cyst with an egg inside). The image also helps your doctor see if the uterine lining formation is going the correct way. </ul>Ovulation is a crucial stage of a healthy menstrual cycle. If your periods are on and off or you are facing pregnancy-and-PCOS-linked issues, contact an OBGYN at the earliest.

Irregular periods in polycystic ovary syndrome or PCOS can make tracking ovulation difficult. Know how to easily understand and predict whether you are ovulating with PCOS.

How To Know If You Are Ovulating Regularly With PCOS?

<div className="post-text mb-20 ">One in ten women in the US suffers from polycystic ovarian syndrome (PCOS). It means they suffer from occasional ...</div>

How To Know If You Are Ovulating With PCOS?

Breasts symbolize femininity, motherhood, sexuality, and sensuality, and they have a growth story too. Want to know about the breast changes that occur with age? Continue reading to learn some interesting facts.What Are Normal Changes In Breasts?The growth of breasts with age is a natural process. Women’s breasts undergo several changes at different life stages. Normal breast changes include their growth, change in their shape and size, and gradual loss of firmness at later stages, all driven by hormonal shifts as women age. Here’s some detailed information to help you understand your boobs better. Prepuberty and teen yearsUsually, breast development starts between the ages of 8 to 13, when the ovaries begin to produce and secrete the female sex hormone estrogen. It gradually leads to fat deposition in the connective tissue and causes the breasts to grow bigger. A girl’s breasts grow fully by age 17 or 18. However, in girls with delayed puberty, breast development may continue up till their early twenties. Some common signs breasts are growing are:<ul><li>Development of breast buds, i.e., slight swelling under the nipple, </li><li>Tenderness and soreness </li><li>Rounder and fuller appearance</li><li>Darkened areola and nipples start showing </li></ul>Sometimes, one breast may develop faster than the other but evens out with time. However, a slight difference in the size and shape of breasts is normal.In the 20sDuring this decade, your breasts embrace many changes, depending on the weight, pregnancy, and hormonal shifts. For example, your breast size may change if you lose or gain significant weight. If you choose to get pregnant, the areolas get darker, and nipples enlarge as they become lactation-ready. However, breasts return to their pre-pregnancy shape, size, and color post-delivery. Fibrocystic changes are also common in women in their 20s. These are characterized by benign lumps that develop because of changes in the menstrual cycle. Swelling and soreness in one or both breasts are common signs of fibrocystic changes. In the 30sPregnancy-related weight changes make your breast a favorite canvas for stretch marks. Besides, you may notice drooping and looseness in your breasts because of altered fat deposition during pregnancy. However, nulliparous women retain much of their breasts’ firmness and elasticity. In addition, fibrocystic developments continue in these years. However, it is sensible to go for a <a href='https://www.ginger-u.com/blog/5-steps-of-breast-self-examination'>breast exam</a> if changes are discomforting, persistent, and noticeable. In the 40s and 50sSo, what do aging breasts look like? The changes that start in the 40s and 50s are the answer. Perimenopause begins in the 40s. As estrogen declines, breasts undergo involution. It refers to the replacement of breast tissue with fat, which makes the breasts softer and looser. This process starts in the early 40s and continues until the 50s when menopause begins. The loss of collagen because of estrogen decline also plays a role in making your breasts sag. Women should be alert to changes in their breasts during these years and continue going for breast screenings regularly. Regardless of your life stage, remember to take care of your breasts by exercising regularly and keeping an eye on significant breast changes.

Changes to breasts are a normal part of aging in women. Learn the interesting facts about the breast changes that occurs with age.

What Are the Breast Changes That Occur With Age In Women?

<div className="post-text mb-20 ">Breasts symbolize femininity, motherhood, sexuality, and sensuality, and they have a growth story too. Want to know about the ...</div>

What Are the Breast Changes That Occur With Age?

We spend 1/3rd of our lives sleeping and we all need 7-9 hours of good quality sleep each night. What I write next applies to everyone, male and female, Sleep is vital to us all, but levels of insomnia in women are higher than in the general population so let’s look at why and how to address this. We have five different stages of sleep; REM (rapid eye movement) sleep—when we dream—and non-REM sleep with four stages of light sleep and deep sleep. Deep sleep and REM sleep are essential for us to function.Why Is Sleep Important?When we sleep, we need less energy so the body uses this energy to restore and repair. During deep sleep, a number of processes occur in the body, such as DNA repair and remodelling (DNA contains our genetic code and is responsible for how we grow develop and function). We also make proteins at this time. Hence poor sleep and lack of sleep are associated with cancer—a correlation has been found with breast, endometrial, prostate, colorectal cancer and acute myeloid leukaemia. Sleep quality also affects our hormones.During sleep, our bodies relax and so our blood pressures and heart rates decrease. We get more blood flowing to our extremities and our core body temperature cools. This all helps protect our cardiovascular system. Accordingly, poor sleep causes raised blood pressure, increased risk of heart attacks and cardiovascular disease deaths such as stroke.During REM sleep, cognitive processing takes place so we have enhanced learning and memory, it also helps us cope with fear and anxiety; poor sleep correlates with anxiety and depression. Premenstrual syndrome and post-traumatic stress disorder (PTSD) is worsened if sleep deprived 2 weeks prior to a traumatic event.What Drives Sleep?During the day, we have a build-up of a substance called adenosine, which causes sleepiness. We also have our body’s internal body clock known as the circadian rhythm which is influenced by how much light and the type of light we are exposed to, when and what we have eaten, when and if we exercise, and our body temperature. This internal body clock is controlled by a part of the brain known as the suprachiasmatic nucleus in the hypothalamus. The light we are exposed to affects the production of the hormone melatonin which promotes sleep. We need our core body temperature to drop at night; the body does this by vessels at our extremities dilating (widening to allow more blood flow) so that heat goes from our core to extremities.Why Sleep Is Important During The Menopause?During the perimenopause and menopause, we have less sex hormones. Less estrogen and testosterone cause multiple symptoms (see blog on “<a href='https://www.ginger-u.com/blog/menopause-body-changes'>What is the menopause and what is happening to the body</a>”). Less progesterone causes less of the chemical messenger Gamma- aminobutyric acid (GABA), which has sleep enhancing effects and helps with stress reduction.When we sleep our stress hormones decrease significantly, so hormones such as cortisol are affected by poor sleep which in turn affects estrogen, progesterone and thyroid hormone production. Weight can be an issue during the menopause and there are hunger hormones called leptin and ghrelin which are influenced by sleep.Leptin is a hormone named from the Greek word “leptos” which means “slender”. It signals the body to feel full and so this hormone stops us from feeling hungry. Leptin is produced during sleep so you are less likely to over-eat if sleeping well as leptin will be produced in higher quantities. Ghrelin is the hunger hormone that drives you to eat. Poor sleep leads to an imbalance of leptin and ghrelin and is associated with eating more and increased body weight. Better sleep also means enhanced insulin sensitivity and you are less likely to develop type 2 diabetes.With symptoms such as hot flashes (hot flushes in UK) or night sweats, it can be harder to get to sleep but as we need to control our risk for cardiovascular disease and Alzheimer’s disease (higher risk in post-menopausal women), it is important to try and prioritise sleep. It will help to control our symptoms, weight gain and make us feel more rested as well as reduce our risk of longer-term issues.How Can I Get Better Sleep?In our modern world and busy lives with TV, screens and lighting everywhere, we can be going against our natural body clock. As a result, it is vital for both men and women to prioritise sleep just as much as diet and exercise when it comes to our health.The first step is consistency. There is no such thing as making up for lost sleep on the weekend. You should aim to go to bed and wake up at the same time each day. Provide yourself with the opportunity to get 7-9 hours sleep per night.Have a wind down routine. Remember your body clock and light. Avoid screens before bed (the blue light from them will inhibit melatonin production), consider blue light blocking glasses if working late or turn the lights down dim or consider candlelight for a relaxing atmosphere. Consider a sleep mask or use black out curtains to keep the room dark. Remember temperature. Keep your bedroom cool. We need our core body temperature to drop to initiate sleep, so exercising right before bed is not the best idea. A warm bath helps as it shifts heat from your core to extremities helping us cool down. Yoga and meditation help with sleep as they decrease our sympathetic nervous system and so again blood gets shunted from your core to extremities so we cool down centrally. There is also reduced heart rate and energy expenditure following yoga and meditation.To help your body clock, try to get some natural light first thing in the morning, it can be better to exercise earlier in the day, but exercise in general will help with deep sleep if it is not before bed. It increases core body temperature—meaning it may take longer to cool down and fall asleep.Avoid large meals later in the evening, particularly carbohydrate rich meals, always try to eat at least 2-3 hours before you go to bed if possible. Keep well hydrated during the day.Avoid caffeine and alcohol. Not only doing so is important for menopausal symptoms, but also caffeine blocks adenosine which builds up during the day to produce the sleep drive. Therefore, avoid caffeine from the afternoon onwards. Alcohol interferes with sleep quality, so although you may feel it helps you get to sleep, poorer sleep quality is the result. Caffeine and alcohol also decrease the absorption of magnesium. Magnesium helps sleep by activating the parasympathetic nervous system and helps regulate melatonin. Nuts and seeds such as almonds, cashews, pumpkin seeds and spinach are rich in magnesium (see blog on “<a href='https://www.ginger-u.com/blog/menopause-diet'>How diet can affect your health during the menopause</a>” for more on diet). Daytime naps can be good, provided they are of a short duration (20-30 mins) and can be helpful if one feels sleepy. However, they should only occur in the first half of the day, i.e., not after 3pm ideally. Remember the sleep drive and build-up of adenosine; having a nap too close to bedtime will interfere with that build up and make it harder to fall asleep. This will lead to less sleep and poorer quality sleep so keep the naps for earlier in the day.Women Need Better Sleep During The MenopausePoor sleep leads to hormone imbalance. The consequences of poor sleep are:<ul><li>Twice as likely to have a higher body mass index indicative of obesity (i.e., BMI 30 or higher).</li><li>Increased risk of type 2 diabetes</li><li>More likely to develop Metabolic syndrome (a combination of high blood pressure, diabetes, etc. leading to complications)</li><li>Higher risk of cardiovascular disease (heart attack, stroke and hypertension)</li><li>Poor mood (e.g., anxiety) and depression</li><li>Poor memory and risk of Alzheimer’s disease</li><li>Increased correlation of certain cancers, e.g., breast, endometrial and colorectal cancer</li></ul>Postmenopausal women already have a higher risk of cardiovascular disease and Alzheimer’s so it is important to prioritise sleep. Now on to the benefits of a good night’s sleep:<ul><li>Clears toxins (i.e., deep sleep)</li><li>Clears amyloid which has been linked to Alzheimer’s disease. </li><li>Helps to consolidate new memories</li><li>Leads to better mood</li><li>Improves memory and focus</li><li>Enhances libido</li><li>Improves hormone regulation</li><li>Enhances cardiovascular health </li><li>Reduces risk of cancers</li><li>Reduces inflammation</li><li>Helps with weight reduction</li></ul>It can be hard to sleep due to the hormonal changes and symptoms of low estrogen but making some lifestyle changes with diet, exercise and taking some of the steps above can help to improve sleep which will in turn help with menopausal symptoms. <hr><a href='https://www.linkedin.com/in/sherina-jane-fernandes-9bb085163/' target='_blank' rel='nofollow'>Dr. Sherina Fernandes</a>, MBBS, BSc, DCH, nMRCGP, IBLM, BSLM, is a lifestyle physician working as a clinical lead for a telehealth company in the UK. Her main interests are preventative medicine using a lifestyle approach, women's health and preventing burnout.

Women's sleep problems during menopause are caused by hormonal changes. Let's look at some steps for sleep improvement that can help with menopausal symptoms.

Why Is Sleep Important for Women During Menopause?

<div className="post-text mb-20 ">We spend 1/3rd of our lives sleeping and we all need 7-9 hours of good quality sleep each night. What I write next applies to ...</div>

Why Sleep Is Important for Women’s Health, Particularly Around Menopause

The average age for menopause is 51 years old. We spend a third of our lives in the post-menopausal phase. Menopause and its symptoms can have a huge effect on our lives so it is important to understand what is going on in our bodies and what we can do to help make this transition easier. What Are The 3 Stages Of Menopause?A woman is born with a set number of follicles in her ovaries. Follicles are fluid filled sacs that contain an egg; they produce estrogen. When puberty hits, these eggs are released (ovulation) and the monthly cycles (periods) start. Over time, as these follicle numbers decrease, estrogen levels fall until the periods eventually stop. This is a gradual change over many years.As the levels of estrogen start to fluctuate, symptoms can start to appear. This is perimenopause. The average age for perimenopause is around 47 years old but can start anytime from late 30’s. This stage lasts around 4 years on average. Finally, menopause is when periods stop. We have reached menopause once we have not had a period for 1 year. So, menopause is 1 date in time and is only known 1 year after the date of our last period. Following this date, we are said to be post-menopausal. As previously mentioned, the average age of menopause is 51 years old.What Are The Physical Changes In The Body During Perimenopause And Menopause?We have estrogen receptors in all the tissues in our body and so estrogen influences every organ in the body. For example, our skin, hair, nails and even our eyes are influenced by estrogen; dryness is common.In the brain, oestrogen, along with other hormones, has an influence on temperature control memory and libido. It helps to regulate serotonin (the hormone that makes us “happy”). Thus, low or fluctuating estrogen can cause a variety of symptoms like mood swings, irritability, “brain fog” and memory lapses. A decline in estrogen causes aging of our neurons and aids in the formation of amyloid plaques which can be associated with Alzheimer’s disease.In the heart, estrogen influences heart rate by a variety of mechanisms. It also influences the lining of our blood vessels. In the liver, estrogen helps with cholesterol regulation and in the nervous system, estrogen aids and influences the transmission of signals. Taking all this into account explains why we have symptoms of hot flashes (hot flushes in the UK), heat intolerance, night sweats and palpitations. The loss of the protective effects of estrogen on the lining of our blood vessels and the poorer cholesterol regulation that comes with lower estrogen means there is a staggering 5 times increased risk of heart disease at menopause (if we do not make changes to our lifestyles).In the joints and muscles, estrogen has an anti-inflammatory effect and aids muscle strength, flexibility and joint lubrication. Thus, stiff or aching joints or muscles is a common symptom in perimenopause and menopause.In the bowel, estrogen helps to maintain function and works with our own bacteria in the gut (the gut microbiome). Thus, bloating, constipation and symptoms of irritable bowel syndrome are also common during perimenopause and menopause.In the bladder, estrogen helps to control bladder function and decreases the risk of infection by various mechanisms. At the vagina, it aids lubrication and reduces bacterial overgrowth. Thus, low estrogen can lead to symptoms such as incontinence (loss of bladder control), recurrent urinary tract infections, and vaginal dryness and soreness.In our bones, oestrogen supports the cells that build up bone strength. Our bone mass peaks at the age of 30 years; it stays static for 10 years and then starts to decline. In women, this decline accelerates as we lose the protective effects of estrogen and so 1 in 2 women develop osteoporosis in menopause.How To Cope With Menopausal Changes?As detailed above, perimenopausal symptoms range from hot flashes, mood swings, memory loss, palpitations, vaginal dryness to even dry eyes. There are long term effects on our health particularly our heart, bones and brain health. The way we breakdown fat is different; thus, we may be more prone to weight gain, especially if we become less active as we get older. Lean body mass goes down and our metabolism starts to slow down.We have the power to help ourselves with proper lifestyle changes. While hormone replacement therapy (HRT) can be lifechanging for some women, it is important that every woman examines her lifestyle, whether using HRT or not.Diet can have a big impact on short term symptoms of menopause, as well as the long-term complications. Avoiding processed foods and increasing our intake of natural estrogens known as phytoestrogens can help. These can be found in soy products, chickpeas, lentils, grains, flaxseeds, fruits and vegetables. Changing our diet will not only help with weight control but also has an impact on bone, heart and brain health. For more on diet, see my blog titled “<a href='https://www.ginger-u.com/blog/menopause-diet'>How Diet Can Affect Your Health During Menopause</a>”Sleep and prioritising sleep is another essential way of helping our health, particularly around the time of the menopause. This can be difficult, especially if we are experiencing night sweats and hot flashes. Having a regular bedtime routine with a winddown before bed (such as a bath or yoga) can be helpful. Exercising earlier in the day and getting natural light first thing in the morning can also help.Exercise and physical activity will not only help with keeping our weight under control, but also helps with sleep. Exercise can also help with mood if we are feeling low with fluctuating hormones. Exercise or physical activity doesn’t need to be exhausting to be effective; 150 minutes of activity a week is the recommended amount. The intensity should be strenuous enough that one is able to still talk but not sing.Stress management can also make a difference to our symptoms. We have a “fight or flight” mechanism in our bodies. When we are under stress, we activate our sympathetic nervous system and produce hormones such as cortisol and adrenaline (epinephrine). These hormones raise our heart rate and blood pressure, as well as increasing sugar levels in the blood. While these effects are very useful if under threat of a predator, they are not so great if we are under chronic stress. Accordingly, they don’t help women with symptoms of palpitations and hot flashes. The opposite pathway (when we are not stressed) is our parasympathetic nervous system. The phrases “rest and digest” or “feed and breed” can be used here. The parasympathetic nervous system drives our sex hormones, so it is particularly important if they are already low. Deep breathing exercises, meditation, mindfulness yoga, thai chi or even just setting aside time to close the eyes and listen to relaxing music can help lower stress. A brisk walk, particularly in nature, can also make a huge difference. Social support and setting time aside to rest and to find meaningful social relationships can also help with stress management.SummaryPerimenopause and menopause are stages in life when there can be lots going on in one’s life, e.g., children leaving home, relationship difficulties/divorce, caring for elderly parents or bereavement. It is crucial as women that we learn to look after ourselves. As we learn and understand what is going on in our body, we can take measures to overcome symptoms or help to cope with them.As detailed above, a wide range of symptoms can be experienced during menopause; our bodies are changing. However, we are not powerless against these changes. Aside from HRT, there are a lot of lifestyle changes we can make. Looking after our diet, ensuring we keep active, prioritising sleep and stress management are key to a longer happier and healthier life.<hr><a href='https://www.linkedin.com/in/sherina-jane-fernandes-9bb085163/' target='_blank' rel='nofollow'>Dr. Sherina Fernandes</a>, MBBS, BSc, DCH, nMRCGP, IBLM, BSLM, is a lifestyle physician working as a clinical lead for a telehealth company in the UK. Her main interests are preventative medicine using a lifestyle approach, women's health and preventing burnout.

Body shape changes are one of the physical changes associated with menopause and ageing. In this article, learn how menopause can affect your body.

How Does Your Body Change During Menopause?

<div classNameName="post-text mb-20 ">The average age for menopause is 51 years old. We spend a third of our lives in the post-menopausal phase. Menopause and its ...</div>

 What Is Menopause And What Is Happening To The Body?

Before discussing the best diet for menopausal women, it is important to first understand what is happening during this stage of life. When a female is born, her ovaries have a set number of follicles (the small sac that contains a developing egg). It is these developing follicles that produce estrogen. Over time as a woman ages, the number of follicles become less and less, so her oestrogen levels fall and eventually her periods will stop. This is a gradual transition, and we refer to the perimenopause as this time (i.e., when estrogen levels fall). The average age for perimenopause is 47 years old but can happen from late 30s and usually lasts around 4 years. Once periods stop, this is menopause. The menopause is 1 date in time and is exactly 1 year after the date of a woman’s last period. After this time, you are post-menopausal. The average age of menopause is 51 years old.As well as all the wide range of symptoms experienced, low estrogen levels also have long-term health effects on the body: <ul> <li>Bone Health: 50% of women will develop osteoporosis (weak/fragile bones) during this stage of life as they do not have the protective effects of estrogen anymore.</li><li>Heart and vascular health: low estrogen levels mean less protection on the lining of blood vessels and poorer cholesterol regulation. Weight gain is common and there is a higher risk of heart disease at this time.</li><li>Brain Health: women are more likely to develop Alzheimer’s disease than men. The decline in estrogen can cause aging of our neurones (the information messengers in the brain) and aid in the formation of plaques that are associated with Alzheimer’s disease.</li></ul>There is good news though!! Women are not helpless against these changes. As well as medical treatment with Hormone Replacement Therapy (HRT), there are a number of effective lifestyle measures that can be taken, which range from diet and exercise to sleep prioritisation and stress management. For this article we will concentrate on diet.Can diet affect menopause symptoms?Yes! Not only can diet help with menopausal symptoms but it is essential to look at diet at this time of life to help protect against the long-term effects of these hormone changes.Phytoestrogens are naturally occurring compounds found in foods, plants and herbs that produce similar but slightly weaker effects to oestrogen in some tissues. (They also can block its effects in others, depending on the bodies needs, and are referred to as “selective estrogen receptor modulators”). There are many types but the main ones are:<ul> <li>ISOFLAVONES: found in soya beans, chickpeas, legumes and red clover.</li><li>LIGNANS: found in flaxseeds, wholegrains, fruits and vegetables.</li></ul>Studies have shown geographical variations of menopausal symptoms, especially hot flashes (hot flushes in the UK). Only 18% of women in China and 25% of women in Japan experience hot flashes compared to 75% of women in the USA and 73% of women in the UK. The reason is thought to be due to the high soy content in the traditional Asian diet. Over the years as their diet has become more westernised, the differences are narrowing. Previously, there was not a Japanese word for “hot flashes”; it is a relatively new concept for Japanese women.What food is best for menopause? There are many foods that need to be increased during this stage of a woman’s life. It is good to look at Soy protein at this stage. Soy is a complete plant protein containing all 9 amino acids and is rich in fibre, vitamins, minerals and high in polyunsaturated fats – all essential particularly at menopause. As well as helping with hot flashes, it also weakly occupies estrogen receptors in the bone which contributes to lower levels of osteoporosis seen in women consuming more soy.It is safe to eat. While there were previous studies associating it with cancer, the studies looked at genetically modified soy used to feed cattle. We now know that soy actually blocks estrogen receptors in the breast and early intake of soy may have a protective effect against future breast cancer. Foods containing soy include tofu, tempeh, edamame beans, chickpeas, soy milks and soy yoghurts.As detailed before, the other source of phytoestrogens are lignans for which good sources come from seeds (flax, pumpkin, sunflower), wholegrains (oats) beans, fruits (especially berries), vegetables (cruciferous like broccoli, kale, cabbage and cauliflower).Menopause is a stage in life when women can look at what they can do for their health. A diet rich in wholegrains fruits and vegetables is important. These foods will give you the fibre, B vitamins, calcium, magnesium and other vitamins and minerals important at this time. On another front, did you know we have over 100 trillion microorganisms in our gut called the microbiome? More is being discovered about how these organisms have an influence on our health from how we handle food (e.g., why someone can eat and eat and still stay thin!) to our mood and our risk of disease. The more diverse our microbiome (the more different types of bacteria in the gut), the healthier we are. For women, there are a collection of microbes within the microbiome that effect the metabolism (i.e., how we break down and use) of estrogen. There are certain bacteria—equol producers—found in higher numbers of women who have more fibre in their diet. Eating soy has a much greater effect on menopausal symptoms if you have more equol producing bacteria in your microbiome.Another way to help look at food is the colour. The more colourful your plate with fresh fruit and vegetables, the better. The colours in the food contain phytochemicals and each colour has beneficial effects on your body. (Think red tomato, orange carrot, yellow pepper, green broccoli, blue blueberries and purple grapes—try and have every colour, every day!).For your brain – flavonoids from berries, green leafy vegetables, nuts, seeds, seafood and wholegrains are important. Healthy fats like omega 3 are also important. Having some flax/linseeds over wholegrain cereal or with soy yoghurt and berries would be a great source of daily omega 3.Which foods could make menopause worse? Foods to avoid at this time in life would be processed foods. In particular, processed carbohydrates and sugars. Processed carbs such as white bread, white rice, white pasta often contain less nutrients and cause large spikes in blood sugar levels. There is already a risk of weight gain due to low estrogen and processed carbs, and sugars make this worse.In keeping with this, saturated fats should be avoided to minimise the risk of weight gain and heart disease, along with other health consequences.We know that being overweight actually makes menopause symptoms worse. Fat cells contain estrogen but the more you have, the greater the fluctuation on your estrogen levels and the worse your symptoms. Also, being overweight greatly increases your risk of heart disease, cancer and Alzheimer’s disease. Losing weight by looking at diet will help with controlling menopause symptoms.It may be unpopular, but cutting down or stopping alcohol and caffeine can also help to control symptoms such as hot flashes or palpitations during the menopause.Menopause diet plan summary A good diet can help both with the symptoms of menopause and with the long-term effects so that every woman can live a longer and healthier life.A whole food diet avoiding processed carbs and sugars is essential. Remember to try and include some of those foods rich in phytoestrogens – tofu, tempeh, chickpeas, edamame beans, seeds whole grains beans and berries.Foods rich in calcium include the tofu, tempeh and soybeans above as well as low oxalate leafy greens such as bok choy and kale.Healthy fats – seeds – flax, chia, hemp, walnuts, seaweed, nori, spirulina or oily fish such as salmon and mackerel.In general, make your plate as colourful as possible with lots of fruits and vegetables in your diet. This will keep your gut bacteria happy and your body healthy and hopefully minimise your menopausal symptoms and protect your long-term health.<hr><a href='https://www.linkedin.com/in/sherina-jane-fernandes-9bb085163/' target='_blank' rel='nofollow'>Dr. Sherina Fernandes</a>, MBBS, BSc, DCH, nMRCGP, IBLM, BSLM, is a lifestyle physician working as a clinical lead for a telehealth company in the UK. Her main interests are preventative medicine using a lifestyle approach, women's health and preventing burnout.

A variety of lifestyle changes can make unpleasant symptoms more tolerable during menopause. Learn about the foods that can help with menopausal symptoms here.

Menopause Diet – What To Eat And What To Avoid?

<div classNameName="post-text mb-20 ">Before discussing the best diet for menopausal women, it is important to first understand what is happening during this stage ...</div>

 How Diet Can Affect Your Health During Menopause

Well! Speaking evidentially, yes. What you put on the skin may affect hormones. The Central for Disease Control and Prevention's report titled <a href='https://www.cdc.gov/biomonitoring/pdf/fourthreport_updatedtables_feb2015.pdf'target='_blank' rel='nofollow'>'Fourth National Report on Human Exposure to Environmental Chemicals'</a> underlines that an average person in the US has at least 212 chemicals in their urine and blood. A few other <a href='https://www.bcpp.org/resource/hormones-in-personal-care-products/'target='_blank' rel='nofollow'>pieces of research</a> show that some skin or hair care products may lead to early puberty or early sexual maturation and increase <a href='https://www.ginger-u.com/blog/guide-breast-cancer-treatment'>breast cancer risk</a> later in life. So, what happens when the chemicals in beauty products impact our hormones? Our endocrine system that regulates several biological processes, including reproduction and metabolism, goes haywire. A malfunctioning endocrine system can trigger many diseases such as diabetes, hyperthyroidism, hypothyroidism, PCOS/PCOD, Cushing's Syndrome, and Acromegaly.How Do Skin Care Products Affect Women's Hormone Health?The skin is the body's largest organ and systemically absorbs whatever we apply to it. Typically, the liver 'biotransforms' chemicals absorbed topically or environmentally, detoxifying the body. However, certain chemicals still get absorbed into the bloodstream and interfere with hormonal functions, thus adding to the body's toxicity load. These chemicals, whether synthetic or natural, are known as <a href='https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm'target='_blank' rel='nofollow'>endocrine disruptors</a>. They mimic the body's natural hormones and disturb the production, release, metabolization, binding, action, or removal of the body's natural hormones. Endocrine disruption messes up the messages that natural hormones send from one cell to another. Usually, hormones attach to hormone receptors like a lock and key. When the key is right, it unlocks the message to regulate body functions. Hormone disruptors also follow the same process but transfer the wrong messages. Take phthalates (a chemical found in many <a href='https://www.fda.gov/cosmetics/cosmetic-ingredients/phthalates'target='_blank' rel='nofollow'>cosmetics</a>) as an example. It targets testosterone as well as estrogen receptors. Even low-level but continuous exposure to <a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559247/'target='_blank' rel='nofollow'>phthalate increases the risk for fertility disorders and cancer. Phthalates</a> can also affect the release of hypothalamic, peripheral, and pituitary hormones.Though genetic, environmental, and lifestyle management also play a role in developing illnesses, exposure to products that cause hormonal imbalance is also a significant factor in developing <a href='https://www.sciencedirect.com/science/article/pii/S2451965019300043'target='_blank' rel='nofollow'>reproductive disorders</a>, <a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7731339/'target='_blank' rel='nofollow'>breast and uterine cancer</a>, <a href='https://pubmed.ncbi.nlm.nih.gov/30743143/'target='_blank' rel='nofollow'>immunity-related diseases</a>, and <a href='https://pubmed.ncbi.nlm.nih.gov/24553011/'target='_blank' rel='nofollow'>neurological</a> diseases.What Skin Care Ingredients Are Hormone Disruptors? Here are the five most common hormone disruptors in skin care products you might be using every day. <ul> <li>Parabens: These ubiquitously found chemicals have been linked to breast cancer tumors. Types of parabens include propylparaben, methylparaben, benzylparaben, ethylparaben, butyiparaben, and isobutylparaben.</li><li>Phthalates: Frequently used but not mentioned on the labels, phthalates are often found in products listing 'fragrance' as one of the ingredients.</li><li>Triclosan: It is added as an antibacterial agent to soaps, handwashes, hand sanitizers, etc. However, triclosan has been marked as a hormone and a thyroid disruptor.</li><li>Hydroquinone: Yes! This holy grail for treating hyperpigmentation can hurt your skin in many ways. It reduces the skin's collagen and elastin wherever applied and may irritate your skin. In addition, some scientists believe that it is carcinogenic. </li><li>Oxybenzone: Many sunscreen lotions, creams, and gels contain oxybenzone, a chemical sunscreen. However, just because it is used commonly does not mean it is safe. It may cause skin allergies, eye irritation, affects estrogen production particularly in women, and testosterone levels in men.</li></ul>Though many skin care products contain hormonal disruptors, you may avoid these nasties by choosing clean skin care products. Besides, read labels carefully, and avoid buying products with unspecified ingredients (for example, 'base,'' 'fragrance') listed on them.

Hormone disruptors in beauty products may be harming your skin and health. When buying various personal care products, watch out for chemicals used in it.

How Skincare Products Affect Women's Hormone?

<div className="post-text mb-20 ">Well! Speaking evidentially, yes. What you put on the skin may affect hormones. The Central for Disease Control and Prevention's ...</div>

 Can Skin Care Products Affect Hormones?

Ever noticed a change in your poop routine before your periods? Well! That’s one example of female sex hormones (estrogen and progesterone) affecting your gut health. But, there’s more to hormone-gut interaction. Keep reading to understand how hormones impact your digestive health. What Are The Signs of an Unhealthy Gut?Knowing the signs of compromised gut health helps differentiate between hormone-led gut issues and changes because of an unhealthy gut. Common symptoms of poor gut health include:<ul> <li>Frequent bouts of gas, constipation, diarrhea, bloating </li><li>Sensitivity to certain foods</li><li>Weight changes despite a nutritious diet</li><li>Fatigue</li><li>Skin allergies</li><li>Lazy bowel syndrome</li><li>Autoimmune conditions</li><li><a href='https://my.clevelandclinic.org/health/diseases/22724-leaky-gut-syndrome'target='_blank' rel='nofollow'>“Leaky” Gut Syndrome</a></li><li>	Obesity</li> </ul>Can Hormone Imbalance Cause Gut Problems? Yes, hormonal fluctuations or imbalances can influence the pace of food movement through the intestines, resulting in diarrhea or constipation. For example, low progesterone levels in post-menopausal women cause constipation. Similarly, the increase in estrogen and progesterone during the second phase of the menstrual cycle can cause stomach and digestive discomfort. How Does Hormonal Imbalance Lead to Gut Health Issues?Women experience hormonal shifts primarily during periods, pregnancy, and menopause. When your periods are almost a week away, <a href='https://www.healthline.com/health/constipated-before-period'target='_blank' rel='nofollow'>progesterone levels</a> rise and relax the colon. It results in constipation or a delay in achieving defecation reflex. Later, estrogen also hits bottom just before your periods, increasing the possibility of digestive issues. In most cases, these issues start resolving when your period begins. However, the release of <a href='https://www.refinery29.com/en-us/period-poop'target='_blank' rel='nofollow'>prostaglandins</a> that result in muscle contractions and pain during periods may induce diarrhea in some women.Similarly, elevated progesterone during pregnancy slows intestinal muscle contractions and makes pooping harder. When menopause occurs, estrogen and progesterone take a nosedive permanently. Consequently, post-menopausal women experience slow digestion, bloating, and constipation, among other symptoms. Does Gut Health Affect Hormones?Yes, <a href='https://www.frontiersin.org/articles/10.3389/fmicb.2021.711137/full'target='_blank' rel='nofollow'>gastrointestinal health affects hormones</a>. It is because gut flora (estrobolome) has a significant role in estrogen regulation. When healthy microorganisms no longer love living in your gut, estrogen production takes a hit. It may lead to low estrogen-related diseases such as PCOS. Alternatively, estrogen dominance may occur if gut dysbiosis causes excess <a href='https://pubmed.ncbi.nlm.nih.gov/28778332/'target='_blank' rel='nofollow'>beta-glucuronidase production</a>. The reabsorption of the unconjugated active form of estrogen back into the bloodstream (because of beta-glucuronidase) may lead to high estrogen-related diseases such as endometriosis and breast cancer.Gut health also helps maintain healthy cholesterol levels, which are associated with maintaining a balance of estrogen and progesterone.How Can I Balance My Hormones and Improve Gut Health?Restoring or <a href='https://www.ginger-u.com/blog/symptoms-ways-to-balance-hormones-naturally'>maintaining hormonal balance</a> and improving gut health are not one-time tasks. Besides clinical intervention, they require following a healthy lifestyle. Here are a few useful tips for you. <ul> <li>Drink 7-10 glasses of water every day. It hydrates the colon and eases the transit of stool through it.</li><li>Select a nutrient-rich, anti-inflammatory diet. </li><li>Include prebiotics in your diet to maintain healthy gut flora.</li><li>Limit the intake of refined sugar, simple carbs, trans fats, and salt. </li><li>Avoid artificial sweeteners; they adversely affect hormonal health and the gut microbiome. </li><li>Maintain a healthy weight. </li><li>Exercise regularly. </li> </ul>Gut health and hormonal imbalance share a two-way relationship. Hormonal ups and downs can affect your gut health, and a gut microbiome imbalance can lead to hormonal vicissitudes. Therefore, caring for both is the best way to achieve optimum health.

There is a link between gut health and hormones. Hormones become unbalanced when gut health is poor. Learn how to naturally balance your hormones and improve your gut health.

How Hormonal Imbalance Impacts Gut health in Women?

<div className="post-text mb-20 ">Ever noticed a change in your poop routine before your periods? Well! That’s one example of female sex hormones (estrogen ...</div>

 How Hormones Affect Gut Health?

Sexist jokes revolve around mood swings experienced by women before and during periods. However, the feelings of despair, general discontent, anxiety, insomnia, and lack of concentration are real and arise from hormonal fluctuations. So, what exactly is the connection between mental health and the menstrual cycle? Read this blog to find out. Can Menstrual Cycle Affect Mental Health?Well! You know the answer better. How will you describe your mental health during periods? What about your mental health status during the premenstrual phase? <a href='https://www.tandfonline.com/doi/abs/10.1080/13811118.2018.1430638' target='_blank' rel='nofollow'>Research</a> suggests that the premenstrual and premenstrual phases of the cycle are associated with the onset of health symptoms, including the symptoms of <a href='https://www.ginger-u.com/blog/importance-of-womens-mental-health'>mental health for women</a>. </a>Why Is Understanding Mental Health And Menstrual Cycles Important?Understanding the mental health-related aspects of women's reproductive health helps you objectively look at your period-related mental health symptoms and manage them effectively. Knowing how hormonal shifts affect our brains and emotions empowers you to gradually take control of how you feel when Aunt Flo pays a visit.How do Hormones Affect Mood During The Menstrual Cycle?Estrogen and progesterone are the two directors when your reproductive cycle casts you in the monthly release of the shark week. This relationship between the ovarian hormones and brain chemistry determines your premenstrual and menstrual experience. Let us understand this process. Neurotransmitters, namely, serotonin, dopamine, and norepinephrine, regulate your mood. <a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335177/' target='_blank' rel='nofollow'>Estrogen and progesterone play a significant role in their synthesis</a>. For example, estrogen increases serotonin production, serotonin receptor levels, and sensitivity to serotonin receptors. However, when estrogen drops during the second phase of the menstrual cycle, i.e., after ovulation, serotonin levels also decrease. It causes irritability, sadness, crying spells, disturbed sleep patterns, and difficulty focusing. Low estrogen levels also affect dopamine levels, a neurotransmitter linked to motivation, pleasure, and learning. The combination of low serotonin and dopamine levels makes your mood go haywire. It also <a href='https://www.medicalnewstoday.com/articles/321064' target='_blank' rel='nofollow'>increases norepinephrine</a> (an excitatory chemical messenger) levels, which causes emotional imbalances. Similarly, <a href='https://www.acs.org/content/acs/en/molecule-of-the-week/archive/a/allopregnanolone.html' target='_blank' rel='nofollow'>progesterone helps make the chemical called allopregnanolone</a>, a natural anti-depressant. However, progesterone plummets when periods are approaching; allopregnanolone's levels take a hit and cause premenstrual symptoms like menstrual depression, anxiety, heaviness in the chest, and other types of mood disturbances. What Are The Common Mental Health Issues During Periods?<a href='https://www.ginger-u.com/blog/pms-home-remedies-for-natural-relief'>Premenstrual Syndrome</a> and Premenstrual Dysphoric Disorder (PMDD) are the two most common period-related mental health conditions.PMS occurs a week or two before the period and causes mood changes and physical symptoms such as bloating, sore nipples, back pain, etc. Pre-existing mental illnesses like depression, general anxiety disorder, and obsessive-compulsive disorder may worsen because of PMS.PMDD, on the other hand, is a severe form of PMS. The emotional and mental symptoms disrupt daily life and make productivity go for a toss. Therefore, professional help is necessary to manage PMDD symptoms. What Are Some Tips To Cope With Menstrual Depression?A few lifestyle changes and mental health therapy or medications (or both, depending on the severity of the problem) can help alleviate menses-related emotional and mental symptoms. The following tips should help: <ul> <li>Use a mood-tracking app to monitor mood fluctuations during PMS and menstruation. </li><li>Exercise daily for at least 30 minutes.</li><li>Limit the consumption of foods high in salt, sugar, fat, and refined carbs. Instead, go for leafy greens, fresh fruits, sources of lean protein, and complex carbs to manage cravings.</li><li>Sleep well for 7-9 hours every day. Lack of restful sleep wreaks havoc on your mood. </li><li>Meditate, write a journal, or practice a hobby daily for 15-30 minutes as it helps in enhancing mood.</li> </ul>A tolerable degree of physical and mental discomfort is expected before and during periods. However, take action soon if the symptoms make your day-to-day life difficult. Consult your gynaecologist and psychologist.

Learn why understanding the menstrual cycle and mental health is important for women. With the right knowledge and self-care, you can take the right step at the right time.

Link Between Mental Health and Menstrual Cycle

<div className="post-text mb-20 ">Sexist jokes revolve around mood swings experienced by women before and during periods. However, the feelings of ...</div>

 How Your Mental Health And Menstrual Cycle Are Linked?

Vaginal dryness is a classNameic sign of menopause knocking on the door of your reproductive life. Though it has other causes, <a href='https://www.webmd.com/menopause/guide/premature-menopause-symptoms' target='_blank' rel='nofollow'>premature menopause,</a> <a href='https://my.clevelandclinic.org/health/diseases/21608-perimenopause'target='_blank' rel='nofollow'>perimenopause,</a> and menopause are the primary reasons for the vagina feeling droughty. So, are you experiencing vaginal dryness and looking for ways to manage this condition? Well! You have taken the first right step by clicking on this blog. Now continue reading to understand the problem and know some helpful tips to manage it. What is menopause, and why does it occur?Menopause is when a woman no longer menstruates because of aging-related natural depletion of ovarian oocytes. Missing periods consecutively for a year is the typical characteristic that helps diagnose menopause. It marks the end of fertility permanently and affects women aged between 45-58. The average age of menopause is <a href='https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397' target='_blank' rel='nofollow'>51</a> years.</a>What are the symptoms of menopause?Menopause lowers estrogen and other reproductive hormones in the body. Consequently, one or more of the following symptoms occur:<ul> <li>Vaginal dryness</li><li>Thinning of vaginal walls and loss of vaginal elasticity</li><li>Hot flushes or night sweats</li><li>Psychological changes</li><li>Low sex drive</li><li>Urinary incontinence</li><li>Frequent urinary tract infections</li></ul>Vaginal dryness is one of the early symptoms of menopause and may also lead to itchiness, soreness, and pain during sex.What causes menopausal vaginal dryness?The female sex hormone estrogen helps maintain the vagina's lubrication, thickness, and elasticity. However, women's bodies start producing less estrogen when menopause approaches, causing dryness, thinning, and inflammation of the vaginal walls. This condition is also called vaginal atrophy.How long does menopausal dryness last?Vaginal dryness after menopause lasts as long as you do not seek treatment. Yes! It does not get better by itself. In fact, the symptoms of vaginal atrophy may worsen without treatment. It means your vagina may feel dry and itchy all the time, not just during sexual intercourse.How do you fix vaginal dryness after menopause?Treating vaginal dryness helps <a href='https://www.ginger-u.com/blog/sex-is-key-element-of-intimacy'>improve your sex life</a> and the overall quality of life. Here are a few vaginal dryness treatment options that doctors recommend.<ul> <li>Vaginal lubricants: Lubricants supplement the vagina's natural moisture and help alleviate pain during sexual penetration. Apply a vaginal lubricant to your clitoris and vaginal walls just before sex. You may choose among water-based, oil-based, and silicone-based lubricants. </li><li>Vaginal moisturizers: They help keep the vagina moist all day. Unlike lubricants, these can be applied at any time of the day. Vaginal moisturizers are available as creams, suppositories, and gels. You may also use natural oils, such as coconut oil or Vitamin E oil to moisturize the vagina.</li><li>Topical low-dose estrogen products: These include vaginal rings, creams, and hormonal suppositories. They help revive vaginal tissues and promote natural lubrication after menopause. Your doctor may prescribe these even if you use systemic hormone patches or therapy pills.</li><li>Oral medications: Your doctor may prescribe <a href='https://www.menopause.org.au/hp/information-sheets/serms-their-role-in-menopause-management' target='_blank' rel='nofollow'>selective estrogen receptor modulators (SERM)</a> in the form of tablets. Note: Vaginal estrogen therapy and SERMs are not prescribed if you have had<a href='https://www.ginger-u.com/blog/five-signs-you-might-have-endometriosis'> endometriosis</a> or breast cancer (or are genetically susceptible to it). </li><li>Masturbation or regular sexual activity: Partnered sex or vaginal stimulation, with or without a partner, promotes blood flow to the vagina, strengthens vaginal tissues, and improves sex drive in women after menopause.</li> </ul>Vaginal dryness because of <a href='https://www.healthline.com/health/menopause/causes-early' target='_blank' rel='nofollow'>early menopause,</a> post-menopause, or any other reason may interfere with your daily life. However, several effective treatment options are available to manage this condition and enjoy a healthy sexual life. Contact your gynecologist at the earliest if you are experiencing vaginal dryness and other signs of menopause.

Changes in hormonal production cause vaginal dryness after menopause. Learn about menopause symptoms and remedies that can help to fix dryness.

Learn About Vaginal Dryness Post Menopause

<div className="post-text mb-20 ">Vaginal dryness is a classNameic sign of menopause knocking on the door of your reproductive life ...</div>

 Vaginal Dryness After Menopause: What You Need to Know?

Ovulation pain is less understood compared to menstrual pain. However, it affects many women, at least once in their lifetime. Here’s a blog post to help you understand this common gynecological health condition better. What is Ovulation Pain?First, let us discuss ovulation. It refers to a phase in the menstrual cycle wherein one of the ovaries releases an egg (ovum). It occurs mid-cycle, which means on about day 14th of a 28-day menstrual cycle. It is during this time that some women may experience ovulation pain. Its intensity and duration vary from one woman to the other. However, severe pain and discomfort indicate gynecological conditions, including <a href='https://www.ginger-u.com/blog/five-signs-you-might-have-endometriosis'>endometriosis.</a>Why Does Ovulation Pain Happen?The rapid increase in the <a href='https://my.clevelandclinic.org/health/body/22255-luteinizing-hormone' target='_blank' rel='nofollow'>luteinizing hormone (LH)</a> is the primary reason for ovulation cramps. It increases 24-36 hours before ovulation and prepares the ovaries to release an unfertilized egg by tightening the muscles in or around them. During this process, the two possible reasons for pain include an emerging ovarian follicle or a ruptured ovarian follicle.An emerging ovarian follicle (fluid-filled sac) is one that survives to maturity and stretches the membrane of the ovary while growing. This expansion within the ovary may cause ovulation pain. Alternatively, a ruptured follicle results from the tear caused by a mature egg bursting out of it. The process causes some bleeding that might irritate the peritoneum (abdominal lining) and trigger the pain. Ovulation pain usually occurs mid-cycle; however, <a href='https://pubmed.ncbi.nlm.nih.gov/11082086/' target='_blank' rel='nofollow'>research</a> suggests a broader ovulation range—about 7-19 days before menstruation.What Are The Symptoms Of Ovulation Pain?The pain usually occurs about a fortnight before the period. Ovulation pain may include: <ul> <li>Mild to severe pain on either side of the lower abdomen</li><li>Pain that lasts a few minutes to 48 hours</li><li>Pain that alternates between the right and left side of the lower abdomen</li><li>Nausea</li><li>	Vaginal discharge</li><li>Spotting </li> </ul>How to Know If You Are Experiencing Ovulation Pain?Ovulation pain starts a few years after menstruation and may not be felt every cycle. Tracking the details of ovulation pain can help you know if you need to consult your healthcare provider. The following steps may help determine if you are experiencing ovulation pain.<ul> <li>Use a period-tracking app or a calendar to track when you feel the pain. It is likely to be ovulation pain if it happens mid-cycle.</li><li>Note where you feel the pain. Pain during ovulation is typically felt on either side or both.</li><li>Record the duration of the pain. Ovarian pain typically lasts 48 hours. </li><li>	Track ovulation for at least two days. </li><li>Track the intensity of the pain. Ovulation pain may feel like mild spasms, intermittent and throbbing pain, or stabbing pain. Continuous or sporadic severe pain indicates a possibility of a more serious issue. </li> </ul> What Can Be Mistaken for Ovulation Pain?The pain and cramps in the following medical conditions can be mistaken for ovulation pain:<ul> <li>Endometriosis: A painful disorder wherein uterine tissue grows outside the uterus. It involves the ovaries, fallopian tubes, and pelvic region, leading to pain and inflammation.</li><li>Ectopic pregnancy: A fetus cannot survive outside the uterus. However, a fertilized egg grows outside the uterus in an ectopic or extrauterine pregnancy.</li><li>Scar Tissue: Sometimes, the scars resulting from a C-section or any other surgery in the female reproductive region may develop into lumps or masses, causing pain and bleeding.</li><li>Chronic Pelvic Inflammatory Disease: It refers to the infection in the uterus, fallopian tube, or ovaries.</li><li>Salpingitis: A bacterial infection that causes inflammation of the fallopian tubes.</li><li>Ovarian Cysts: Formation of fluid-filled sacs on or in the ovaries. </li><li>Appendicitis: Inflammation of the appendix leading to pain in the lower belly or around the navel.</li><li>Gastrointestinal Issues: Infection or inflammation of the gastrointestinal tract causes bloating, pain, and nausea.</li><li>Sexually Transmitted Disease: Cramps in the pelvic region may be a symptom of STDs, primarily chlamydia, gonorrhea, and trichomoniasis. </li> </ul>How is Ovulation Pain Diagnosed?Physical examination of the pelvic is one of the first steps to diagnose ovulation pain. Depending on your medical history, your OBGYN may also recommend several tests to determine whether ovulation pain is risk-free or caused by an underlying medical condition. These tests include blood work, abdominal ultrasound, cervical cultures, vaginal ultrasound, and laparoscopy.How Is Ovulation Pain Treated?Ovulation pain goes away by itself in most cases. However, if the pain affects your productivity or routine, ask your doctor if you can take over-the-counter pain medications. Sitting in a tub full of warm water or applying a heating pad on the lower abdomen may also help alleviate the pain. Talk to your healthcare provider for severe ovulation pain. They may prescribe birth control pills to stop ovulation, resulting in no ovulation pain. However, you might want to discuss other treatment options if you wish to get pregnant.Mid-cycle pain simply indicates ovulation for those who menstruate. However, several other conditions can cause <a href='https://www.ginger-u.com/blog/ways-to-ease-pelvic-pain-in-women'>pelvic pain</a>. Therefore, it is wise to pay attention to the timing, duration, and intensity of ovulation pain and consult your healthcare provider if any symptom seems unusual.

Some women experience severe pain such as cramps during ovulation. Here’s a blog post that will help you better understand the symptoms and causes of ovulation pain.

Symptoms and Causes of Ovulation Pain

<div className="post-text mb-20 ">Ovulation pain is less understood compared to menstrual pain. However, it affects many women, at least once ...</div>

What is Ovulation Pain, and Why Does It Occur?

“The heart is capable of sacrifice. So is the vagina. The heart is able to forgive and repair. It can change its shape to let us in. It can expand to let us out. So can the vagina. It can ache for us and stretch for us, die for us and bleed and bleed us into this difficult, wondrous world. So can the vagina.”This extract from Eve Ensler's Vagina Monologues highlights the resilience of the vagina. Although the female genitalia changes with age and different reproductive stages, childbirth alters its anatomy and functioning like nothing else. So, what exactly happens to your vagina after birth (i.e., after the baby is out)? Read this blog to know more. <ul> <li>Vaginal Laxity Pushing a tiny human out through a tiny hole is no mean feat. The ovary and the <a href='https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/placenta/art-20044425' target='_blank' rel='nofollow'>placenta</a> produce the hormone relaxin that loosens pelvic ligaments and slackens the cervix to aid this process. The cervical canal grows by 10 centimeters in diameter to facilitate the baby's passage through the birth canal to the vagina. The skin and muscles stretch as the baby enters the vagina for delivery. The immense pressure on the vaginal walls reduces the tightness and sensitivity of the area. However, this flaccidity is not permanent, and the vagina regains its shape and size after childbirth. </li> <li>	Bleeding and Discharge Bleeding and discharge after childbirth, also known as lochia, are expected. It is the body's mechanism to expel excess uterine blood and tissue that helped the baby grow. Be prepared for heavy to very heavy bleeding for the first few days after delivery. The blood may look bright red and become lighter in color within the next few weeks. After that, the flow decreases and gradually stops. However, consult your doctor if the bleeding does not subside within a few days or if there's excessive bleeding. These are the signs of <a href='https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=90&&ContentID=P02486' target='_blank' rel='nofollow'>postpartum hemorrhage</a> or <a href='https://www.webmd.com/baby/what-to-know-uterine-atony' target='_blank' rel='nofollow'>uterine atony</a> and need immediate medical attention. </li> <li>Soreness and Pain The intense pressure on your vagina because of labor pain and delivery causes vaginal pain and soreness. The pain and soreness may also affect the anus and <a href='https://healthjade.net/perineal-tear/' target='_blank' rel='nofollow'>perineum</a>, the area between your vulva and anus. Swelling and inflammation may also last several weeks after the delivery. These issues resolve on their own within 6-12 weeks. If you have had an <a href='https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/episiotomy' target='_blank' rel='nofollow'>episiotomy</a>, the stitches should heal within a month after childbirth.</li> <li>Dryness in Vagina Lower estrogen level after delivery and while breastfeeding is the primary causes of vaginal dryness. Decreased estrogen affects vaginal lubrication, PH level, and tissue elasticity. </li> <li>Urinary Incontinence Bladder weakness resulting in involuntary urine leakage with sneezing, coughing, laughing, or doing strenuous activity is one of the side effects of childbirth. The muscles around the pelvis and bladder weaken after the delivery and decrease the bladder's ability to hold the flow. Postpartum urinary incontinence may last up to a year. </li> </ul>What Can You Do About Changes To The Vagina After Giving Birth? You may experience one or more changes in the vagina after childbirth. Contact your OBGYN if these changes interfere with your day-to-day life or childcare. In addition, here are a few self-care tips for women to manage post-delivery vaginal metamorphosis. <ul> <li>Avoid sitting on hard surfaces.</li><li>Use plain water and mild soap to wash your vagina. Avoid harsh soaps or scented tissues.</li><li>Gently wipe from front to back after urinating or bowel movement.</li><li>Use double sanitary pads and put an ice pack between them to relieve soreness and swelling down there.</li><li>Sit in a tub full of warm water to manage vaginal pain . Ask your healthcare provider if you can apply numbing cream on your vagina or take OTC pain relief medications.</li><li>Drink plenty of water and eat a fiber-rich diet to soften stool. Straining during bowel movement may deepen the tear and cause bleeding.</li><li>Use a suppository containing hydrocortisone or an OTC hemorrhoid cream to manage swelling near the anus that makes bowel movement painful. If needed, ask your health care provider to prescribe a laxative. However, laxatives could be habit-forming and may further weaken the body's natural ability to empty bowels; therefore, take them as advised by your doctor. </li><li>Contact your doctor if you are experiencing abnormally heavy vaginal discharge, with or without fever and pelvic pain. Changing 1-2 maternity pads every hour indicates excessive bleeding.</li><li>Ask if your doctor recommends an over-the-counter pain reliever if afterpains or contractions after childbirth become severe. The release of the hormone oxytocin during breastfeeding contributes to cramps after delivery.</li><li>Wear postpartum pads to manage urinary incontinence. Kegel exercises that retrain and strengthen your pelvic floor muscles also work to regain bladder control. Try shedding extra weight as it puts pressure on the bladder. </li><li>Wait for two to six weeks before resuming sex. Allow your body to heal and be ready for sex. Vaginal dryness and tenderness might make you take longer to reach orgasm. Use lubricants to counter vaginal dryness. Consult your doctor if sex is painful even after taking steps to relieve pain and dryness.</li><li>Communicate with your partner and share the issues you are going through during the postpartum period. The vaginal recovery period is not the same for every woman. Some women may find it more difficult and uncomfortable. If you are managing childcare alone, seek help from a family member, friend, or health counselor.</li> </ul> Vaginal changes after delivery are inevitable. However, you can manage the pain and discomfort effectively with some effort.

After giving birth, it is normal for a women to experience vaginal changes. Learn more about the changes and self-care tips to manage post-delivery vaginal metamorphosis.

What Happens to Your Vagina After Birth?

<div className="post-text mb-20 ">“The heart is capable of sacrifice. So is the vagina. The heart is able to forgive and repair. It can change its shape ...”</div>

Five Ways Your Vagina Might Change After You Give Birth

<div id='container'> <div className='container '> <div className='post-text mb-20'> Cervical mucus is one of the key indicators of women's reproductive health. However, its role and importance haven't been highlighted enough. Here's what you should know about cervical mucus.What is Cervical Mucus? Cervical mucus is a thick fluid discharge from the cervix. It comprises 90%-98% water, and its viscosity and amount change throughout a woman's menstrual cycle. The glands in the <a href='https://www.webmd.com/women/picture-of-the-cervix' target='_blank' rel='nofollow'>cervix</a> produce mucus because of hormonal changes. Why is Cervical Mucus Important?Cervical mucus protects the uterus, uterine, and ovaries against infections. It also ensures that the sperm moves through the cervix to fertilize an egg during ovulation. Cervical mucus is essential to conception as it allows the semen to move freely. It increases just before ovulation and turns slippery and stretchy. In this form, the cervical fluid protects and sustains sperm cells and boosts their ability to pass through the cervical canal. Any impediments to this process can make getting pregnant difficult. During pregnancy, the cervical mucus thickens and creates a barrier to protect the fetus. Any defects in this barrier may lead to preterm birth and pathogenic attacks on the fetus.What are the Four Types of Cervical Mucus?The types of cervical mucus are based on their appearance and consistency, and they indicate the fertility levels. <ol> <li>Lowest Fertility-Type 1 <ul> <li>	Appearance: No or minimal cervical mucus </li><li>Consistency: Nothing felt; vagina feels dry and itchy </li> </ul></li></ol> <ol start='2'> <li>Low fertility-Type 2 <ul> <li>	Appearance: Negligible amount </li><li>Consistency: Feels damp, can't be felt significantly </li> </ul></li> </ol> <ol start='3'> <li>Medium Fertility-Type 3 <ul> <li>	Appearance: Creamy, whitish, pale yellow </li><li>Consistency: Thick but not stretchy or sticky</li> </ul></li> </ol><ol start='4'> <li>High fertility- Type 4 <ul> <li>	Appearance: Transparent or whitish </li><li>Consistency: Wet, stretchy, slippery, sticky, smooth</li> </ul></li> </ol>Note that cervical mucus is different from arousal fluid. The latter refers to a clear fluid released by the glands around the vagina in response to sexual stimulation. Arousal fluid lubricates the vagina to prepare it for intercourse. It lasts for an hour or less. How Does Cervical Mucus Change During the Menstrual Cycle?The color, amount, texture, and consistency of cervical fluid change according to the menstrual cycle phases. It increases before ovulation and has a gel-like consistency, with colors ranging from pale yellowish to cloudy white. As estrogen levels rise, it turns more slippery, transparent, and stretchy (think of the consistency of raw egg whites). If you have sex when you are ovulating, this stretchy and clear mucus protects the sperm against the acidic environment and helps it move up to fertilize the egg. Once ovulation is over, cervical mucus decreases or may be absent in some women. What Happens If You Don't Produce Cervical Mucus?No or inadequate cervical mucus is a sign of fertility issues. It may indicate problems with ovulation because of one or more of the following reasons:<ul> <li>Hormonal Balance </li><li>Being underweight</li><li>Obesity</li><li>Stress</li><li>Age</li><li>Coming off the pill</li><li>Some fertility drugs, for example, <a href='https://www.babycentre.co.uk/a6186/clomiphene-citrate-clomifene-clomid-fertility-drug' target='_blank' rel='nofollow'>clomifene citrate</a>. </li> </ul>If you are experiencing difficulty conceiving, the quality or the amount of cervical mucus could be one of the reasons. Use an app with a period calendar and <a href='https://www.ginger-u.com/'>health-tracking for women</a>, and plan sex during ovulation. If you repeatedly fail to conceive, talk to your doctor to know if there's any problem with the cervical mucus.The TakeawayCervical mucus discharge is a sign of a normally functioning female reproductive system. You shouldn't be concerned about it unless you experience dryness or a delay in pregnancy. In addition, foul-smelling, consistently watery, or chunky cervical mucus, or that which is green, gray, or brown, indicates infection and necessitates a consultation with a gynecologist. </div> </div> </div>

If you are experiencing difficulty conceiving, the quality or the production of cervical mucus could be one of the reasons. Learn about what cervical mucus is and why it matters.

What is Cervical Mucus and Why is it Important?

<div className="post-text mb-20 ">Cervical mucus is one of the key indicators of women's reproductive health. However, its role and importance haven't been highlighted enough. Here's what you should know about cervical mucus. […]</div>

Why Is Cervical Mucus Production Important for Women? 

“Sleep like a baby”, you must have heard this idiom which means to sleep very well. For teenagers or adults, one must aim to sleep like a baby. But why? Why is sleep so important?<a href='https://pubmed.ncbi.nlm.nih.gov/17308390/' target='_blank' rel='nofollow'>Studies</a> suggest that lack of good sleep can have an impact on physical as well as mental health. It is also responsible for <a href='https://pubmed.ncbi.nlm.nih.gov/19955752/' target='_blank' rel='nofollow'>emotional well-being</a>, so much so that not getting enough sleep can sabotage daily activities. Deep sleep is essential for the proper functioning of your body and mind. You may have searched on the internet “why do I not sleep well”, “how to sleep with insomnia and anxiety”, well not anymore. Here are some answers to your question on how to improve sleep quality naturally.Sleeping hacks to fall asleep fasterHere are some underrated sleeping hacks that will answer your question as to how to sleep well and fast at night? Cold shower for better sleepTaking a <a href='https://pubmed.ncbi.nlm.nih.gov/23377833/' target='_blank' rel='nofollow'>cold shower before sleep</a> will help calm your body and mind. The blood circulation that happens after you get out of a cold shower (and before sleep), soothes your body and helps you relax, hence making you sleep better. Fixing timingsSetting up an internal body clock will not only keep you disciplined but also helps you sleep well. The body automatically feels sleepy the time you’re regularly sleeping; it gets used to it. Make sure to <a href='https://healthysleep.med.harvard.edu/need-sleep/what-can-you-do/good-sleep-habits' target='_blank' rel='nofollow'>sleep and wake up at almost the same time</a> and you will see meaningful improvements in your sleeping pattern. Food for good sleepEating too much or eating too little can hamper sleep. Did you know eating at the wrong time is also something that affects your quality of sleep? Here is how.It is recommended to have dinner 2-3 hours before going to bed. Go light on dinner as the heavier the food, the more time it takes to digest, which leads to hampering sleep quality. Your body and mind must be in a state of rest while sleeping. A <a href='https://www.ginger-u.com/product/slim-by-night'>supplement for enhancing mood and sleep</a> does a great job. It acts as a catalyst for the body to sleep well. <a href='https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin' target='_blank' rel='nofollow'>Melatonin</a> and other natural ingredients like Ashwagandha support good sleep. The right environment for sleepWhat does this mean? A suitable environment for sleep means <a href='https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep' target='_blank' rel='nofollow'>setting the temperature right</a>, wearing loose cotton clothes, and keeping the room as dark as possible—all to make your body believe it’s time for going to sleep. Doing so is essentially a psychological play with the mind and great for sleeping better.ConclusionIn this article, we discussed a few powerful ways to sleep well. Quality sleep shouldn’t be taken for granted; unfortunately, it is often taken for granted nowadays. It is not normal to be an insomniac. One must aim to sleep well without hindrances. The methods given above are great ways to help regulate your sleeping cycle. Are you ready to conquer insomnia and get a better lifestyle with quality sleep? Here is another informative article that you should read: <a href='https://www.ginger-u.com/blog/5-tips-for-better-sleep'>5 Tips For Better Sleep</a>.

For optimal health, getting enough sleep is important. This article outlines effective methods on how to get good quality sleep.

How To Improve Sleep Quality Naturally

<div className="post-text mb-20 ">“Sleep like a baby”, you must have heard this idiom which means to sleep very well. For teenagers or adults, one must aim to sleep like a baby. But why? Why is sleep so important? […]</div>

How To Improve Sleep Quality Naturally? 

The World Health Organization estimates that endometriosis globally affects at least <a href='https://www.who.int/news-room/fact-sheets/detail/endometriosis' target='_blank' rel='nofollow'>10%</a> of girls and women in the reproductive age range. However, the numbers could be higher. The normalization of period pain as a part of women’s lives makes some women endure debilitating period pain for years before seeking treatment. If period pain feels like an invisible saw ripping through your pelvis, lower back, and vaginal walls, it’s time to get checked for endometriosis. However, crushing pain is not the only symptom of endometriosis. There are a few more that indicate you might have endometriosis. Continue reading for more information. What is Endometriosis?A systemic health condition, <a href='https://www.webmd.com/women/endometriosis/ss/slideshow-endometriosis-overview' target='_blank' rel='nofollow'>endometriosis</a> happens when the ‘endometrium,’ i.e., the uterus lining, grows outside the uterus. Usually, the uterine tissue exits the body with menstrual blood. However, in the case of endometriosis, the uterine tissue breaks apart and gets trapped, causing blood to get stuck in surrounding organs. It leads to swelling and inflammation, progressing to lesions and scar tissues in ovaries, fallopian tubes, and pelvic tissues. In severe cases, it involves the bowels and bladder too. What Triggers Endometriosis?The exact reasons for endometriosis are still unknown. However, possible causes include retrograde menstruation, i.e., when endometrial pieces pass to the pelvic cavity through the fallopian tubes. These bits and pieces of tissue may stick on reproductive organs. During periods, the tissue bleeds but outside the uterus and has nowhere to go, leaving healthy tissues in the organs nearby inflamed. Gradually, scar tissue and cysts can develop. Transformation of peritoneal cells or embryonic cells into endometrial-like cells, surgical scar implantation after a C-section or hysterectomy, and immune system disorder destroying healthy endometrial cells are other possible causes of endometriosis.What Are Five Signs Of Endometriosis?Common signs and symptoms of endometriosis include:<ul> <li>Unbearable menstrual pain The pain tolerance level differs from person to person. However, severe endometriosis pain is generally intolerable and disrupts your daily life. Routine tasks like getting up, going to work, and doing household chores seem too challenging. Regular painkillers might not work to alleviate endometrial pain. Heavy bleeding or bleeding between periods also adds to the woes. </li> <li>Pelvic pain that does not go away Unexplained and persistent pain in the pelvic region is a classic symptom of endometriosis. It feels like menstrual cramps are getting worse every minute. </li> <li>Sex is painful Endometriosis sucks the pleasure out of your sex life. The endometrium growing outside your uterus or the surrounding reproductive organs makes sex uncomfortable, difficult, and painful. </li> <li>Infertility Almost all the symptoms of endometriosis are a bane to <a href='https://www.ginger-u.com/'>female wellness</a> as they cause physical and psychological distress. However, the inability to conceive despite trying hard makes endometriosis emotionally straining as well. The incorrect growth of the endometrium prevents the egg from meeting a sperm or damages either. </li><li>Pain during urination or bowel movement Painful urination or defecation, especially during periods, is likely because of endometriosis affecting the function of your bladder or bowel.</li> </ul> Talk to your doctor if you have any of these symptoms to begin treatment and find relief at the earliest.

Endometriosis happens when the endometrium, the uterus lining, grows outside the uterus. Learn more about the causes and symptoms of endometriosis.

Five Signs and Symptoms You Might Have Endometriosis

<div className="post-text mb-20 ">The World Health Organization estimates that endometriosis globally affects at least 10% of girls and women in the reproductive age range. However, the numbers could be higher. The normalization of period pain as a part of women’s lives makes some women endure debilitating period pain for years before seeking treatment. If period pain feels like an invisible saw ripping through your pelvis, lower back, and vaginal walls, it’s time to get checked for endometriosis. […]</div>

Five Signs You Might Have Endometriosis

Period memes and ads often show menstruating women gorging on junk food. So, is there really a connection between food and periods? Well! Yes, hormonal changes affect neurotransmitters, usually during ovulation and after. Consequently, your body hankers after sweets, carbs, and fat, making you choose high-calorie treats. It attempts to compensate for the lowered levels of serotonin during this time. However, every food item you crave and eat may not contribute to getting healthy and optimal periods. For example, eating a hot fudge brownie sundae when cramping and irritable might make you feel better, but it can spike your insulin levels. High insulin affects female-factor hormones that could lead to other complications. Similarly, eating foods high in salt worsens bloating. Given the effect of diet on menstruation, eating sensibly is the way to go. Here are a few best foods to eat when on period. <ul> <li>Iron-rich Foods Blood loss during periods may lead to or worsen iron deficiency. Iron supports essential body functions such as maintaining energy levels, cognitive function, oxygen transport, immune function, and red blood cell formation. Therefore, a diet with iron-rich foods, for example, boiled eggs, green leafy vegetables, meat, dried apricots, lentils, etc., before and during menstruation helps maintain healthy iron levels.</li> <li>Calcium-rich Foods Calcium can help alleviate several physical and emotional symptoms related to menstruation. These include cramps, bloating, fatigue, and crying spells. Calcium also plays a role in serotonin synthesis; therefore, it may help keep your mood stable when coping with PMS and during periods. In addition, there’s a link between estrogen levels and calcium concentration in the blood. An increase in estrogen levels at the time of ovulation and just before your period (luteal phase) affects bone resorption, which is when osteoclast cells cause the breakdown of bone minerals to release calcium into the bloodstream to maintain healthy calcium levels. So, eat calcium-rich period foods to make up for the loss of calcium when estrogen goes up during the monthly cycle. Dairy products, fish like pilchards and sardines, and calcium-fortified flour and cereals are a few good sources of calcium.</li> <li>Foods with Fatty Acids Omega-3 fatty acids decrease inflammation and help relieve period cramps. For example, a <a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770499/' target='_blank' rel='nofollow'>study</a> has shown that fish oil supplements, a primary source of Omega-3 fatty acids, could be more effective than Ibuprofen in treating period cramps. Salmon and mackerels are also considered the best foods for period cramps. They have anti-inflammatory and antioxidant properties that relax the uterus and alleviate cramps. Vegetarian sources of Omega-3 fatty acids include flaxseeds, chia seeds, walnuts, and kidney beans. </li> <li>Protein-packed Foods The energy rush from carbohydrates and sugar-loaded foods does not last long, making you exhausted and hungry again. In addition, the fluctuating blood sugar levels and the pressure on the uterus lining sap your energy. Therefore, consuming protein-rich foods is essential to feeling full and energetic, and managing periods better. So, next time, choose a chicken salad, tofu burger, soya chunks, or a glass of milk instead of eating a beef patty burger or a family pack of chips to overcome period cravings.</li> </ul> Eating right is one way to feel active and healthy during your periods. Try the period foods mentioned above to make that time of the month easier.

One way to stay active and healthy during your periods is to eat well. Learn about the foods that can help you have a happier period.

Best Foods for Female to Eat When on Period

<div className="post-text mb-20 ">Period memes and ads often show menstruating women gorging on junk food. So, is there really a connection between food and periods? Well! Yes, hormonal changes affect neurotransmitters, usually during ovulation and after. Consequently, your body hankers after sweets, carbs, and fat, making you choose high-calorie treats. […]</div>

What Should You Eat During Your Period?

Most women experience breast pain or mastalgia at some point in their lives. Knowing the causes of mastalgia helps understand how to alleviate it and may prevent its recurrence. Read on to understand what may cause pain in breasts. <ul> <li>Strenuous Exercise A rigorous workout, including weight lifting or push-ups, impacts the <a href='https://www.britannica.com/science/pectoralis-muscle' target='_blank' rel='nofollow'>pectoral muscles</a>, which are right under the bust. Too much strain on these muscles may lead to breast pain and soreness. Applying a heating pad or taking pain relief medication should help relieve this pain. </li> <li>Hormonal Ebb and Flow Hormonal breast pain is common before periods, during the first trimester of pregnancy, and before and during menopause. It happens because of changes in the levels of estrogen and progesterone, making breasts tender, sore, and swollen. </li> <li>Incorrect Bra Size Bras that are too tight put pressure on the breast tissue, whereas loose bras are unsupportive. Underwire bras and snug bras may worsen cyclical breast pain. Conversely, loose bras require your neck and shoulder muscles and the muscles under your breast to make an extra effort to bear the weight of your breasts. The constant strain may lead to mild to severe breast pain (if you are big-bosomed) and to cervicogenic headaches. </li> <li>Mastitis Inflammation or swelling in the breast because of an infection is called mastitis. It is common in nursing women; however, it may also affect women who are not lactating. The leading cause of mastitis is milk trapped in the breast and clogging the milk duct. Alternatively, women who are not breastfeeding, especially postmenopausal women, may catch mastitis because of chronic inflammation of the ducts below the nipple. In addition to breast pain, mastitis causes fever, headache, swelling, and flu-like symptoms. </li> <li>Fibrocystic breast changes A common noncancerous breast condition, fibrocystic breast changes produces benign lumps that cause discomfort. Hormonal changes are the primary cause; therefore, PMS worsens this condition, and menopause leads to its cessation. Starting a new contraceptive or <a href='https://www.ginger-u.com/blog/when-to-stop-birth-control-before-trying-to-conceive'>discontinuing birth control</a> may also trigger symptoms of fibrocystic breasts, which include lumps or cysts, breast tenderness, itchy and sensitive nipples, and breasts that feel firmer or thicker than usual. </li> </ul>Tips To Manage Breast Pain First, find out if your breast pain is cyclic or non-cyclic. Your gynecologist will recommend a long-term treatment plan to treat non-cyclic breast pain. On the other hand, non-steroidal anti-inflammatory drugs and hormonal medications work well for cyclical breast pain. Wearing the right-sized bra is essential to managing both types of breast pain. Some other tips that may help relieve breast pain naturally include: <ul> <li>	Limiting caffeine intake before periods.</li><li>Cutting down salt intake. Too much salt leads to water retention, which is linked to breast pain and swelling.</li><li>Eating a high-fiber, low-sugar, and low-fat diet.</li><li>Considering evening primrose oil; it contains polyunsaturated fatty acids, which promote breast health and <a href='https://www.ginger-u.com/blog/pms-home-remedies-for-natural-relief'>relieve the symptoms of PMS</a> and endometriosis. However, some cold-pressed oils may cause toxicity. Therefore, first check with your gynecologist if it is safe to try evening primrose oil to reduce breast pain. </li><li>Considering Vitamin B6 and Vitamin E supplementation.</li><li>	Keeping your nipples clean and moisturized to prevent infections.</li><li>Lowering stress and consequent inflammation. </li> </ul> Breast pain is common. However, you need not live with it. A few steps towards breast care are effective for breast pain management. Talk to your doctor to explore what makes sense for you.

Most women experience breast pain or mastalgia, at some point in their lives. Learn about the 5 possible causes of breast pain and how to manage it here.

5 Causes of Breast Pain and How To Manage It

<div className="post-text mb-20 ">Most women experience breast pain or mastalgia at some point in their lives. Knowing the causes of mastalgia helps understand how to alleviate it and may prevent its recurrence. Read on to understand what may cause pain in breasts.[…]</div>

Five Common Causes of Breast Pain and Tips to Manage It

Acne at any age is really bothersome. It can impact one’s confidence, social life, and even career. Hormonal fluctuation or imbalance is the primary reason for acne in women. Other causes include genetics, the effects of certain medications, and wearing a mask. Yes! You read that right. The nearly ubiquitous mask worn to prevent COVID infection may cause acne, aka maskne. So how do you know whether your acne is hormonal or mask-related acne? Continue reading to learn more. What is Hormonal Acne, and Why Does It Happen? Hormonal acne includes blackheads, whiteheads, pimples, and painful cysts on the forehead, nose, and chin. It forms on the bottom of your cheeks and around the jawline in older women. Hormonal changes during puberty, menstruation, pregnancy, and menopause or hormone disorders (for example, PCOS/PCOD) also bring on acne. These conditions lead to increased sebum production, growth of P.acnes bacteria, and overall skin inflammation. The interaction of sebum and bacteria clog pores and causes acne. What is Mask Acne, And Why Does It Happen? Mask acne (aka maskne) refers to the pimples, redness, bumps, and irritation caused by the build-up of sebum, sweat, and dead cells under a mask. Hot and humid weather increases the possibility of developing maskne, because it creates an ideal environment for the growth of bacteria and yeast. Besides, friction from the mask may also trigger or aggravate acne or other skin problems like perioral dermatitis and folliculitis. How Do You Know If You Have Maskne or Hormonal Acne? Determining whether your acne is hormonal or mask-related depends on the following factors. Facial region Hormonal acne forms on the forehead, mid-face, chin, and jawline, whereas maskne affects the areas covered by a mask—the nose and perioral regions. Symptoms Blackheads, whiteheads, pimples, nodules, and cysts are the manifestations of hormonal acne. However, blackheads, whiteheads, and pimples may also form when you neglect regular skincare. Hormonal acne may turn painful, but it is less likely to itch unless your skin is too dry or you have an existing skin condition like dermatitis or rosacea. Maskne, on the other hand, causes irritation, redness, papules, or pustules. The breakout may occur immediately or a few days after you have started wearing a mask, especially when you wear it for long hours every day. Maskne may worsen perioral dermatitis, atopic dermatitis, or hormonal acne. Timing Hormonal acne flares up on the days leading up to your periods, during pregnancy, and when menopause is approaching. In addition, endocrine disorders like PCOS/<a href='https://www.ginger-u.com/blog/symptoms-causes-pcod'>PCOD</a>, Cushing’s syndrome, androgen-secreting tumors, and acromegaly make hormonal acne worse and more frequent. On the other hand, maskne can appear anytime if you have been wearing face masks regularly. It is worth noting that women with hormonal acne may develop maskne, and vice-versa. Consulting a gynecologist is the best way to know your acne type. How To Treat Hormonal Acne and Maskne? Washing your face with a soap-free and non-comedogenic face wash twice a day is the first step to preventing or treating both types of acne. In addition, ceramide moisturizers that are non-sticky help repair the skin’s natural barrier and may prevent acne from getting worse. Consider using mineral sunscreen every time you step out in the sun. Mask breaks or switching to mulberry silk masks are also suggested for maskne treatment. Visit a dermatologist for maskne or hormonal acne treatment if the condition exacerbates despite taking precautions. <a href='https://www.ginger-u.com/blog/how-does-birth-control-pill-work'>Birth control pills</a>, antibiotics, hormonal therapy, and topical products are generally prescribed to treat hormonal acne. On the other hand, topical anti-acne creams, lotions, or gels with or without hydrocortisone cream are prescribed to treat maskne.

Know the difference between hormonal acne and maskne, their symptoms, causes and how to treat them.

How To Know Whether Acne Is Hormonal or Mask-Related Acne?

<div className="post-text mb-20 ">Acne at any age is really bothersome. It can impact one’s confidence, social life, and even career. Hormonal fluctuation or imbalance is the primary reason for acne in women. Other causes include genetics, the effects of certain medications, and wearing a mask.[…]</div>

Is Your Acne Hormonal or Mask Acne?

So, you and your partner have decided to go in a family way. Congratulations! However, after this decision, one of the common concerns is when to stop birth control for conception. Well! Don’t worry. We have got you covered. Read this blog to know about getting off birth control to get pregnant. What Do You Need to Know About Stopping Birth Control? You can get pregnant immediately after discontinuing contraception and stopping birth control delays pregnancy—these are the two most common beliefs about stopping birth control. So, what exactly happens when you no longer take birth control pills or use other birth control options? Well! There’s no single answer because each body reacts differently to the discontinuation of a birth control method. So, yes! You can get pregnant soon after having intercourse without contraception. But it does not mean every woman will. Similarly, it might take several days or even months for ovulation and/or your menstrual cycle to return to normal, thus delaying pregnancy. However, remember that conception can occur as soon as you start ovulating, irrespective of whether you get your period. Hence, you may want to take an ovulation test before sex. What Happens After You Stop Taking Birth Control? Your body undergoes several physiological and emotional changes when you end pregnancy prevention. These include bloating, cramps, mood swings, fluctuating libido, and even depression. In addition, some post-pill side effects mimic pregnancy symptoms, for example, nausea, breast tenderness, and spotting. Therefore, consult your gynecologist to confirm pregnancy. In addition, you may be prescribed a folate supplement when you halt birth control use to get pregnant. Folate supports embryonic development. Folate levels in the body can decrease while you are on <a href='https://www.ginger-u.com/blog/making-sense-of-the-lingo-for-birth-control-pills'>birth control pills</a>. Hence, you need to take supplements to replenish folate before and soon after conception. When to Stop Birth Control Before Trying to Conceive? There’s no perfect timing to get off birth control. You can do it when you and your partner are ready for parenthood. A misconception making the rounds is that you need to wean off the pill. However, it is safe to discontinue the pill or any other birth control method at any point in your cycle. If you still have doubts, talk to your OB/GYN, as they can advise better based on your medical history. In addition, using a <a href='https://www.ginger-u.com/'>pill tracker</a> while on birth control makes it easier to track the number of days since you went cold turkey on birth control. This information helps you know if your body is taking too long to return to the pre-birth control stage and be conception-ready. Generally, it takes one month to a year to get pregnant once you stop using birth control. However, this period may extend up to two years if you have got birth control shots. Tips For Getting Pregnant After Stopping Birth Control There are no magic tricks for getting pregnant after terminating contraception use. Following a healthy lifestyle, good sex, cutting back on alcohol and stress, and quitting smoking boost fertility and help start a healthy pregnancy.

Are you thinking about stopping birth control when you're ready to try to conceive? Here's what you need to know about getting off birth control in order to become pregnant.

When to Stop Birth Control Before Trying to Conceive?

<div className="post-text mb-20 ">So, you and your partner have decided to go in a family way. Congratulations! However, after this decision, one of the common concerns is when to stop birth control for conception. Well! Don’t worry. We have got you covered. Read this blog to know about getting off birth control to get pregnant[…]</div>

I am grateful to the employees of Ginger-U for the quality products that I have been using for more than a year, try to work at this level in the future. Thank you

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> Sleep that soothes away all our worries. Sleep that puts each day to rest. Sleep that relieves the weary laborer and heals hurt minds. Sleep, the main course in life's feast, and the most nourishing. Who would not agree with Shakespeare’s description of the benefits of sound sleep in his play Macbeth? Similarly, in Henry-IV, he tells us that the steep my senses in forgetfulness. Several Shakespearean characters suffered from sleep-related problems, and so do many people in the real world. Moreover, <a href='https://www.forbes.com/sites/alicegwalton/2016/09/13/why-women-may-are-more-likely-to-experience-sleep-problems-than-men/?sh=121d40dc785c' target='_blank' rel='nofollow'>women are more vulnerable to sleep disorders</a> than men. Hormonal changes because of puberty, pregnancy, and menopause combined with life-stage transitions can affect sleep quality. In addition to physical and psychological repercussions, the emotional effects of sleep deprivation can mess up the personal, professional, and social life of women. How Does Lack of Sleep Affect You? Not getting enough sleep puts your physical health at risk and drains your mental abilities. Cardiovascular diseases, obesity, diabetes, high blood pressure, weakened immune system, and digestive issues are common problems linked to lack of good sleep. Besides, light sleepers and short sleepers may also suffer from memory issues, lack of concentration, and low sex drive. Negative moods (irritability, anger, anxiety, frustration, and sadness) are the common emotional downsides of sleep loss. Is Good Sleep Important To Social Life? Yes! When you <a href='https://www.ginger-u.com/blog/5-tips-for-better-sleep'>sleep better</a>, you function better in your everyday life, including personal relationships. Here are three ways better sleep helps improve your personal and social life. <ul> <li>Well-rested individuals are likely to be more understanding. When you sleep well, you are less irritable and more patient in resolving conflicts. Good sleep also increases self-regulation, which translates to better control on impulsive behaviors. </li> <li>A good night's sleep makes you more attractive. Compare your unfiltered photos before and after a sound sleep, and you will know why beauty sleep is real. Sleeping inadequately causes dark circles, puffiness, and acne, reducing your attraction quotient (and perhaps your self-esteem). </li> <li>Good sleep leads to better sex. Lack of sleep makes you drowsy, lousy, lazy, and too tired to have sex. A <a href='https://onlinelibrary.wiley.com/doi/abs/10.1111/jsm.12858'target='_blank' rel='nofollow'>2015-study</a> published in the Journal of Sexual Medicine showed that women who slept more experienced better sexual arousal and a higher propensity to enjoy sex. </li> </ul> How to Get Rid Of Insomnia Fast? Consult your doctor to identify the cause of insomnia and manage it with professional guidance. The following tips may also help improve the duration and quality of your sleep. <ul> <li>Monitor your sleep Use a <a href='https://www.ginger-u.com/'>sleep-tracking app</a> to record your sleep pattern and the factors that make it better or worse. Some of these apps also allow you to track sleep-related mood changes. Understanding your sleep is very important; not everyone’s sleep is affected the same way. For example, some people are very sensitive to caffeine—other not. </li> <li>Exercise regularly Being physically active makes your body tired and contributes to wholesome slumber. Incorporate a few breathing exercises in your routine as it helps calm the mind for deep sleep. </li> <li>Practice sleep hygiene Starting a couple of hours before bedtime, avoide things that may induce anxiety. Instead practice soothing activities. Eating or drinking heavily at night, consuming caffeine, or using stimulants also disrupt good sleep. Avoid using electronic devices with display (like your phone) leading up to bedtime; most emit light with wavelength in blue. Blue light is disruptive of sleep; it stimulates parts of the brain associated with alertness. </li> </ul> </div> </div> </div> </div>

based on essential oils of orange, tangerine and bergamot

Citrus

based on the essence of fresh flowers: roses, jasmine, lilac and others

Floral

based on the essential oils of sandalwood, cedar, goldenrod

Woody

based on musk, amber, cinnamon and coriander

Oriental

Leather

Shiprovi

complex aromas with wood moss, lavender and coumarin.

Wine glasses

In 1990, the French Perfume Committee approved the following classification:

about aromas in more detail

Sleep deprivation can have a negative impact on many aspects of your health. This article examines the impact that a lack of sleep can have on your emotions and provides tips on how to cope with sleep deprivation symptoms.

How Does Lack of Sleep Affect You Emotionally?

Is the most expensive type of perfume, because it contains the highest concentration of aromatic composition - 20-30%. Therefore, they should be used only for special events.

Perfume

Is the most concentrated after perfumes mixture of perfume composition 12-15% with ethyl alcohol 85%.

Perfumed water

is the least concentrated type of perfume. Contains 5% aromatic substances dissolved in 80% ethyl alcohol. By the way, it was the most famous French emperor who introduced colognes into fashion and used 1-2 bottles a day

Cologne

is what is most likely on your cosmetic table. The most common type of perfume. Contains 6-12% of the perfume composition. The term itself, by the way, was invented by Napoleon when he invented a bergamot-based fragrance recipe during a military campaign and called it 'eau de toilette.'

Eau de toilette

<div className="post-text mb-20 ">Sleep that soothes away all our worries. Sleep that puts each day to rest. Sleep that relieves the weary laborer ...</div>

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> Infertility affects many women globally. Its common causes include impaired ovarian function, damage to the uterus or fallopian tubes, and cervix disorders. Age is also a significant factor contributing to the decline in female fertility. Some other causes of fertility-related problems include chronic stress, obesity or being underweight, eating disorders, thyroid disorders, and drug or alcohol abuse. Medications to restore fertility, with or without surgical intervention, is the most common way to treat infertility. However, diet may also play a role in this scenario. For example, processed foods, red meat, and foods with a high glycemic index exacerbate fertility issues in women. The good news is many foods are powerful fertility boosters for women. Here are a few you should include in your diet right away. <ol> <li>Eggs: Eggs are a rich source of vitamins A, D, E, and K, essential to increasing fertility levels. Omega 3 in egg yolk also helps boosts fertility. Similarly, choline may help reduce the risk of some birth defects related to the development of the baby's brain and spinal cord. </li> </ol> <ol start='2'> <li>Salmon: Omega-3 fatty acids in salmon help regulate blood flow to the reproductive organs and increase the likelihood of conception. </li> </ol> <ol start='3'> <li>Dairy Products: Several studies report that <a href='https://pubmed.ncbi.nlm.nih.gov/17329264/#:~:text=Conclusions%3A%20High%20intake%20of%20low,of%20intake%20levels%20in%20humans.' target='_blank' rel='nofollow'>high-fat dairy is known to promote fertility in women, whereas low-fat dairy may cause anovulation.</a> High-fat dairy also strengthens bones and teeth. On the flip side, too much consumption of high-fat dairy may cause <a href='https://www.yourfertility.org.au/latest-news/how-does-being-overweight-affect-my-fertility#:~:text=Overweight%20and%20obese%20women%20have,a%20range%20of%20hormonal%20mechanisms.' target='_blank' rel='nofollow'>obesity, which lowers the chances of conception</a>. So, practice moderation when taking high-fat milk, cheese, yogurt, and shakes. </li> </ol> <ol start='4'> <li>Beans and Lentils: High in protein and fiber, beans and lentils help improve ovulation. Replacing red and other processed meats with plant-based protein sources lowers the risk of ovarian dysfunction. In addition, lentils and beans are a plentiful source of folic acid, an essential nutrient that supports conception and healthy embryo development.</li> </ol> <ol start='5'> <li>Fruits: <a href='https://www.hindawi.com/journals/jnme/2019/2125070/' target='_blank' rel='nofollow'>Fruits</a> high in Vitamin C are also an abundant source of antioxidants and folic acid. They contain anti-inflammatory phytonutrients, folate, calcium, and potassium, which help regulate ovulation, create an ideal environment for healthy eggs, and promote healthy fetal growth after conception. Blueberries, raspberries, strawberries, grapefruit, and oranges are a few fruits that <a href='https://www.ginger-u.com/blog/5-ways-to-boost-fertility'>boost fertility in women</a>. </li> </ol> <ol start='6'> <li>Leafy Greens: Dark leafy greens such as broccoli, spinach, collards, and kale are high in folate and help improve ovulation. The high amount of nutrients and minerals in leafy greens also <a href='https://www.webmd.com/sex-relationships/ss/slideshow-best-foods-before-sex' target='_blank' rel='nofollow'>naturally increase a woman's sex drive</a>. </li> </ol> <ol start='7'> <li>Quinoa: Quinoa is a popular whole grain preferred by weight-watchers. However, it is equally healthy for women trying to conceive. It has a low glycemic index and is a wholesome source of zinc, protein, folic acid, amino acids. While zinc promotes normal hormone function and cell division, other nutrients help prevent congenital disabilities. </li> </ol> <ol start='8'> <li>Yams: Yam is one of the effective home remedies to boost female fertility. It contains <a href='https://academic.oup.com/advances/article/12/6/2372/6303415?login=false' target='_blank' rel='nofollow'>phytoestrogens</a> and progesterone-like properties that can help normalize ovulation. </li> </ol> <ol start='9'> <li>Walnuts: Walnuts have omega-3 fatty acids, Vitamin E, proteins, folic acid, and minerals. All these nutrients contribute to better hormonal health, ovulation, and endometrial health, thus increasing the chances of conception. </li> </ol> <ol start='10'> <li>Seaweed: Seaweed is an abundant source of Vitamins B, D, E, and K, which help maintain hormonal health and improve fertility. It also contains iodine, which may help alleviate the symptoms of hypothyroidism, a common cause of infertility linked to endometriosis.</li> </ol> In addition to treatment for infertility, a change in diet may help expedite the journey to parenthood. Consult your doctor and discuss the best fertility-boosting foods suitable for you. </div> </div> </div> </div>

Unhealthy practices that a person engages in their daily life have an impact on the entire fertility process. Learn about the foods that increase fertility in females here.

Ten Foods To Eat To Increase Fertility In Women

<div className="post-text mb-20 ">Infertility affects many women globally. Its common causes include impaired ovarian function, damage ...</div>

Ten Foods to Increase Fertility in Women

<div classNameName=''> <div classNameName='container '> <div classNameName='row '> <div classNameName='col-sm-12'> <div classNameName='p3 animated content' > A woman's body undergoes multiple changes during her lifetime. It may also lead to gynecological issues from time to time. There are several gynecological disorders that might affect women depending on various health factors. A few are more common than others; keep reading to know more about them. <ul> <li>Period Cramps: Also known as dysmenorrhea, period cramps refer to throbbing or stinging pain and heaviness in the lower abdomen. It starts two to seven days before menstruation and may last until the third day of menstruation. The pain may also affect the lower back, thighs, and calves. The body releases prostaglandin on the days leading up to a period. This chemical makes the uterus contract, thus pressing against nearby blood vessels, disrupting the oxygen supply to muscle tissue, and causing pain. </li> <li>Endometriosis: A painful gynecological disorder, endometriosis happens when the endometrium (uterus lining) grows outside the uterus. When inside the uterus, the endometrium exits the body during periods. However, it gets trapped when it grows in places other than the uterus (for example, fallopian tubes, ovaries, and pelvis). This causes inflammation in the surrounding tissues, resulting in intense pain during the monthly cycle, intercourse, and while urinating and defecating. Endometriosis is a challenging condition that requires a multidisciplinary treatment approach. However, pain management, hormonal therapy, and lifestyle changes help relieve its symptoms in most women. </li> <li>Yeast Infections: Like the gut, the vagina also has its microbiome. However, imbalance in bacteria and yeast in the vagina causes yeast cells to multiply, leading to yeast infection or vulvar candidiasis. It is common in both sexually active and inactive women. Common yeast infection causes include pregnancy, a change in the vaginal flora before periods, antibiotics or oral contraceptives, unchecked diabetes, scented feminine hygiene products, and wearing tight undies or pants regularly. Itching, irritation, swelling, redness, and a burning sensation while urinating are typical yeast infection symptoms. In most cases, yeast infection goes away on its own. However, consult a gynecologist if it does not resolve within 5-7 days or is recurrent. </li> <li>Polycystic Ovarian Disease (PCOD): <a href='https://www.ginger-u.com/blog/symptoms-causes-pcod'>PCOD</a> (Polycystic Ovarian Disease) leads to excessive production of immature or partially mature eggs in the ovaries. Over time, these eggs become cysts (i.e., fluid-filled sacs or pockets in the ovaries or on their surfaces) and enlarge the ovaries. Disruption of ovarian function also leads to the increased secretion of androgens (male hormones), which causes irregular periods, weight gain, hirsutism, hair loss, and infertility. PCOD is manageable with <a href='https://www.ginger-u.com'>self-care for women</a>, for example lifestyle modification, regular exercise, healthy diet, and medication.</li> <li>Polycystic Ovarian Syndrome (PCOS): Often confused with PCOD, Polycystic Ovarian Syndrome (PCOS) is a metabolic disorder caused by hormonal imbalance in women in their reproductive age years. The symptoms of PCOS and PCOD overlap; however, the two conditions are not the same. PCOS is a more serious and less common gynecological problem and has significant implications. Getting pregnant is harder with PCOS, because hormonal imbalance interferes with ovulation (growth and release of eggs). Women who suffer from PCOS are at an increased risk of cardiovascular diseases, obesity, diabetes, high blood pressure, and even endometrial cancer. </li> </ul> </div> </div> </div> </div> </div>

Learn about the several gynaecological issues that might affect women depending on various health factors.

5 Common Gynecological Problems Every Woman Should Know

<div className="post-text mb-20 ">A woman's body undergoes multiple changes during her lifetime. It may also lead to gynecological issues from time to time. There are several gynecological disorders that might affect women depending on various health factors. A few are more common  […]</div>

Five Common Gynecological Problems Every Woman Should Know

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> Abortion, whether medical or surgical, affects a woman's body in several ways. Its physical side effects—such as excessive or prolonged bleeding, cramping, dizziness, drowsiness, and nausea/vomiting—are well-documented and easily noticeable. They are usually the focus of subsequent interventions. However, the impact of abortion on a woman's mental health deserves equal attention. Mental health-related side effects of abortion are not uncommon. Terminating pregnancy interrupts the hormone cycle. So, there's a high possibility of experiencing post-abortion mental health problems irrespective of whether the abortion was a choice or a compulsion. Are Abortion And Mental Health Directly Linked? The American Pregnancy Association reports that regret, grief, shame, depression, anxiety, trouble sleeping, and relationship issues are a few possible negative feelings women may experience after an abortion. The <a href='http://reproductiverights.org/sites/crr.civicactions.net/files/documents/pub_bp_tk_myths.pdf' target='_blank' rel='nofollow'>Centre for Reproductive Rights</a> notes that many women feel happy and relieved after an abortion, but some may also experience regret, sadness, or guilt. <a href='https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2592320' target='_blank' rel='nofollow'>A longitudinal cohort study conducted from 2008-2010</a> showed that women who underwent abortion experienced depression levels similar to those denied an abortion. However, several studies also support the <a href='https://www.ibisreproductivehealth.org/sites/default/files/files/publications/LAI_factsheet_Mental_health_Apr18.pdf' target='_blank' rel='nofollow'>counterpoint</a> that abortion does not necessarily lead to or raise the risk of developing mental health issues. Yes, other studies underline the role of pre-existing physical or mental health issues, as well as socio-economic and cultural factors, triggering or worsening emotional, psychological, and/or cognitive problems. What Are The Symptoms of Mental Health Issues Related to Abortion? Negative feelings after an abortion include the following: <ul> <a href='https://www.hopkinsmedicine.org/health/conditions-and-diseases/endometriosis' target='_blank' rel='nofollow'></a> <li>Tearfulness</li> <li>Guilt</li> <li>Regret</li> <li>Questioning the decision </li> <li>Depression</li> <li>Mood changes</li> <li>Numbness</li> <li>Nightmares</li> <li>Disrupted sleep </li> <li>Irritation </li> <li>Suicidal tendencies</li> <li>Lack of self-esteem</li> <li>Relationship issues</li> <li>Fear of future pregnancy </li> <li>Substance abuse</li> <li>Loss of interest in sex </li> <li>Increased interest in sex to get pregnant again and fill the vacuum </li> <li>Feeling triggered around pregnant women or children </li> <li>Feeling uncertain about motherhood </li> </ul> These symptoms may appear immediately after an abortion or start in the period before it. Durations may range from weeks and months to years. How To Manage Post-Abortion Mental Health Issues? Broadly speaking, there are three ways to deal with the emotional impact of abortion—seeking professional help, connecting with a community, and self-care. <ol> <li>Contact a therapist if you experience any of the mental symptoms mentioned above for more than two weeks. It is advisable to track your mood and share the information with your mental health provider. It can help in identifying the problems and causes, prescribing medication, and recommending lifestyle changes toward recovery. In addition to medication, they may teach you techniques ( for example, Cognitive Behavioural Therapy (CBT)) to work through your feelings and manage negative thoughts and behaviors. </li> </ol> <ol start='2'> <li>Discuss your feelings with your partner, friend, or family member. Or else, join an online or offline community that guides and helps women cope with post-abortion side effects. Write your feelings down if you are not feel comfortable talking about them. </li> </ol> <ol start='3'> <li>Self-care can be a big impact as well. <ul> <li>Be a critical observer of yourself, not critical of yourself. The idea is to learn from the past, not regret the past. </li> <li>Eat well, including foods rich in iron, calcium, vitamins, and proteins in your diet. </li> <li>Try relaxing and meditative exercises like nature walks (ideally with others), yoga classes, gardening, etc. </li> </ul></li> </ol> Abortion is likely to trigger or aggravate mental health issues for many women; you are not alone. Ask for help and take good care of yourself. Remember that your <a href='https://www.ginger-u.com/blog/importance-of-womens-mental-health'>mental health is as important</a> as your physical health. </div> </div> </div> </div>

There’s a chance that women will experience post-abortion mental health issues. Learn how to deal with the emotional impact of abortion here.

How Having An Abortion Affects a Woman's Mental Health

<div className="post-text mb-20 ">Abortion, whether medical or surgical, affects a woman's body in several ways. Its physical side effects—such as excessive or prolonged bleeding, cramping, dizziness, drowsiness, and nausea/vomiting—are well-documented and easily noticeable. They are usually the focus of subsequent interventions. However, the impact of abortion on a woman's mental health deserves equal attention. Mental health-related side effects of abortion are not uncommon. Terminating pregnancy interrupts  […]</div>

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> “I am an insomniac.” “I am a night owl.” “I am all whacked out today.” You must have heard people saying it offhandedly, often in jest, while talking about the nights they haven’t slept well. However, trouble sleeping is a chronic and serious issue for many. More so, <a href='https://pubmed.ncbi.nlm.nih.gov/26249643/' target='_blank' rel='nofollow'>it affects women more than men</a>. Sleep deprivation may stir up the hornet’s nest of one’s health. In the long run, it may lead to crankiness, impaired memory, weight gain, weakened immune system, increased risk for diabetes and heart disease, high blood pressure, and low sex drive. Therefore, it is critically important to identify the cause of poor sleep pattern and address it. What are the common causes of insomnia in women? Several reasons—such as hormonal changes, breast feeding at night, a colicky baby, work-related stress, personal issues, health problems, and mental health issue—may contribute to an increased probability of insomnia in women. A few lesser-known causes include: <ul> <li>Parasomnia: This conditions is associated with abnormal during sleep ( e.g., sleepwalking or frequent nightmares that lead to insufficient sleep. </li> <li>Obstructive Sleep Apnea (OSA): As the name suggests, OSA causes breathing disturbances while asleep. Your breathing follows a start-and-stop cycle in presence of OSA. The phase of partial or obstructed breathing disrupts sleep and may lead to waking up gasping for breath. Snoring, daytime sleepiness, and obesity are tell-tale signs of OSA. </li> <li>Restless Leg Syndrome (RLS): This condition causes legs to move incessantly while lying down. <a href='https://www.healthline.com/health/pregnancy-problems-restless-leg-syndrome' target='_blank' rel='nofollow'>Pregnant women are more prone to RLS.</a> </li> </ul> What are the solutions for sleep problems in women? <ol> <li>Practice sleep hygiene</li> Sleep hygiene refers to habits that help you get sound sleep. These include going to bed and waking up at the same time, eating light dinner or eating at least 2-4 hours before going to bed, not consuming caffeine or alcohol in the evening, refraining from using blue-light emitting devices (e.g., electronic displays) at least two hours before sleeping, and keeping your room quiet, dark, and temperature-regulated. </ol> <ol start='2'> <li>Use a sleep tracker</li> <a href='https://www.ginger-u.com/'>Sleep tracking apps</a> help you identify the problems in your sleep pattern and correct them. For example, tracking will help you know if you are getting enough sleep and how long it takes you to sleep again if you wake up at night. In addition, it allows you to track your mood and check if your sleep habits are affecting it. </ol> <ol start='3'> <li>Manage worrisome thoughts</li> The mind gets more active when we are lying still. Generally, people can manage the flow of thoughts and fall asleep. However, with problems like depression, anxiety, and obsessive compulsive disorder (OCD), running thoughts make sleeping difficult. So, read for some time, write a journal, practice breathing techniques, and seek therapy to manage rumination. </ol> <ol start='4'> <li>Say no to clinomania</li> Get out of bed if you cannot sleep for a long time, and do something that tires your mind. However, intense exercises are not helpful as may lead to mental stimulation. </ol> <ol start='5'> <li>Be active</li> No solution for insomnia may be that effective if you lead a sedentary lifestyle. However, sufficient daily activity and exercise tires the body, promoting better sleep. Physical activity also improves mood, which may help regulate racing thoughts. </ol> &nbsp; </div> </div> </div> </div>

Here are 5 tips for women to help them sleep better. Using sleep tracking apps is one of the solution for identifying and correcting problems in sleep pattern. 

Five Tips for Women Who Have Sleeping Problems

<div className="post-text mb-20 ">“I am an insomniac.” “I am a night owl.” “I am all whacked out today.” You must have heard people saying it offhandedly, often in jest, while talking about the nights they haven’t slept well. However, trouble sleeping is a chronic and serious issue for many.  […]</div>

5 Tips For Better Sleep

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> A common problem among women, pelvic pain has several causes. It may be acute, chronic, severe, or sudden, depending upon the exact cause. Its nature, intensity, and duration also vary. Sometimes, it may be difficult to pinpoint the precise location where the pain originates from. For example, pelvic pain may start because of a problem in the genitals or organs surrounding the pelvis, or it may even be psychosomatic. What does pelvic pain feel like? Pelvic pain in women differs from one person to another. Some may experience a dull and throbbing pain; others may go through a sharp and shooting pain in the pelvis. Pressure, tightness, and feeling stabbed by a dagger are also typical characteristics of pelvic pain. What causes pelvic pain in women? A healthcare professional can determine the exact cause of pelvic pain after a thorough check-up. Some common causes of pelvic pain include: <ul> <li>Menstrual pain and cramps</li> <li><a href='https://www.hopkinsmedicine.org/health/conditions-and-diseases/endometriosis' target='_blank' rel='nofollow'>Endometriosis</a> </li> <li><a href='https://www.acog.org/womens-health/faqs/ectopic-pregnancy' target='_blank' rel='nofollow'>Ectopic pregnancy (a pregnancy that happens outside the uterus)</a> </li> <li><a href='https://my.clevelandclinic.org/health/diseases/9135-urinary-tract-infections' target='_blank' rel='nofollow'>Urinary tract infection</a> </li> <li><a href='https://my.clevelandclinic.org/health/articles/7040-gastrointestinal-diseases' target='_blank' rel='nofollow'>Gastrointestinal issues</a> </li> <li><a href='https://www.hopkinsmedicine.org/health/conditions-and-diseases/uterine-fibroids-qa-with-an-expert' target='_blank' rel='nofollow'>Uterine fibroids</a> </li> <li><a href='https://www.niddk.nih.gov/health-information/digestive-diseases/appendicitis/definition-facts' target='_blank' rel='nofollow'>Appendicitis </a></li> <li>Miscarriage </li> <li><a href='https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/pelvic-pain/#:~:text=Some%20women%20may%20develop%20pelvic,or%20front%20of%20your%20pelvis.' target='_blank' rel='nofollow'>Pregnancy-related pelvic girdle pain (PGP)</a> </li> <li>Strenuous sexual activity</li> </ul> Pelvic inflammatory disease, ruptured fallopian tube or ovarian cyst, and cancers of the reproductive system are a few other potential causes of pelvic pain. How does a doctor diagnose pelvic pain? Depending on the symptoms you are experiencing, you might need to see a general practitioner, gynecologist, or gastroenterologist. For example, if you are experiencing recurring or chronic pelvic pain and have diarrhea or constipation and bloating, a gastroenterologist may make sense. Nevertheless, it is a good idea to start with your general practitioner. Your health provider will ask questions aimed at determining the type, category, and possible cause of your pelvic pain. It will be helpful to use the <a href='https://www.ginger-u.com/'>pain-tracking app</a> to record all the symptoms and their timings; it will help your provider reach an accurate diagnosis faster. Besides a physical pelvic exam and medical history, your doctor may advise one or more of the following tests: <ul> <li>Ultrasound</li> <li>X-ray </li> <li>Blood tests </li> <li>Urine test </li> <li>Pregnancy test </li> <li>Culture of cervix cells </li> <li>MRI (Magnetic Resonance Imaging) </li> <li>CT (Computed Tomography) scan</li> <li>Colonoscopy </li> <li>Sigmoidoscopy</li> <li>Laparoscopy</li> </ul> What are the ways to relieve pelvic pain? Specific treatment and its duration depend on the diagnosis. Generally, pain medicines, anti-inflammatory medicines and diet, relaxation exercises, and physical therapy help relieve pelvic pain. However, your doctor may recommend surgery if these treatment methods don’t work. You may also try the following home remedies for pelvic pain management. <ol> <li>Exercise, depending upon the intensity of pain—preferablly gentle and light exercises until pain alleviates. Get a physiotherapist to help you if your pain affects movement. </li> </ol> <ol start='2'> <li>In case of debilitating pelvic pain, keep your legs elevated as much as possible. </li> </ol> <ol start='3'> <li>Place a hot water pad or bottle on your pelvic region or sit in a tub full of warm water. </li> </ol> <ol start='4'> <li>Try yoga, preferably under an expert’s supervision at first.</li> </ol> If you are pregnant, take your doctor’s advice before taking over-the-counter pain medicines, herbs, or trying specific yoga poses or exercises for pelvic pain management. &nbsp; </div> </div> </div> </div>

Pelvic pain is a common problem in women that occurs in the area of the pelvic bone. Explore the causes, diagnosis and ways to relieve pelvic pain here.

Ways to Ease Pelvic Pain in Women 

<div className="post-text mb-20 ">A common problem among women, pelvic pain has several causes. It may be acute, chronic, severe, or sudden, depending upon the exact cause. Its nature, intensity, and duration also vary. Sometimes, it may be difficult to pinpoint the precise location where the pain originates from. For example, pelvic pain may start because of a problem in the genitals or organs surrounding the pelvis, or it may even be psychosomatic. […]</div>

Ways To Ease Pelvic Pain In Women

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> Jokes on mood swings in women are popular. Some are relatable, others are plain funny, and some are no better than snide remarks. However, mood swings experienced by women are a serious issue, which deserves more attention and awareness. For example, mood swings are mainly linked to premenstrual syndrome (PMS). However, mood swings have varying triggers. Your daily sleep schedule, stress, habits, environment play a role in regulating your mood. In addition, repetitive patterns of certain behaviors may also be due to undiagnosed mental health issues. A better understanding of mood swing and its causes can help with cope more effectively. Keep on reading know more about the symptoms, causes, and natural remedies if you or someone you know has been dealing with mood swings. What are the symptoms of mood swings in women? Typical manifestations of mood swings include: <ul> <li>Irritability </li> <li>Anxiety </li> <li>Passive anger or aggression </li> <li>Boredom </li> <li>Reduced attention span </li> <li>Confusion or oblivion </li> <li>Changes in dietary habits and bowel movement </li> <li>Poor judgment </li> <li>Social withdrawal </li> <li>Suicidal thoughts </li> </ul> What causes mood swings in women? Yes, hormonal fluctuations are a common cause of mood swings in females. Besides PMS, premenstrual dysmorphic disorder (i.e., a more severe form of PMS), pregnancy, post-partum depression, and menopause cause mood swings in women. However, the effects of medications and medical conditions can also disturb the balance of chemicals in the brain. What are the factors that help determine the cause of mood swings? A licensed therapist considers the following factors to diagnose the exact cause of mood changes. <ul> <li>Duration</li> <li>Frequency </li> <li>Timing and patterns</li> <li>Existing illnesses </li> <li>Physical and mental symptoms </li> <li>Medications and supplemants you are taking </li> <li>Alcohol consumption and smoking </li> <li>Status of intimate and social relations</li> </ul> How to manage mood swings in women? First, seek treatment to cope with your mental health struggles. There are no substitutes for professional help if you experience severe mood swings that interfere with your daily life. In addition, the following natural remedies may also be beneficial. <ul> <li>Track your mood: Use a mobile health app with a <a href='https://www.ginger-u.com/'>daily mood tracker</a>. It helps you stay mindful of your feelings, recognize triggers, and avoid them. Besides, it encourages you to take steps to counter your bad mood.</li> <li>Speak up: Let your family members know if you have been diagnosed with any health condition that may cause or is causing mood swings. It prepares them to help you during phases when your symptoms worsen. </li> <li>Stay connected: Being socially engaged takes your attention away from worrisome thoughts. Consider joining an online or offline community if you don’t have many friends or family members in your social circle.</li> <li>Change your diet: Eat smaller portions instead of three large meals a day. It helps stabilize your blood sugar levels and prevent extreme shifts in mood. Besides, avoid eating foods high in salt, sugar, and refined fats. These foods may trigger other health issues that add to your worries. </li> <li>Exercise regularly: Exercise makes your body release endorphins, dopamine, and endocannabinoids—neurotransmitters that uplift your mood. It also keeps you in good shape and makes you feel healthy, boosting your self-esteem.</li> <li>Sleep well: Deep sleep helps recharge your body to function at its best capacity. Alternatively, sleep deprivation makes you cranky, easily agitated, and deteriorates your mood. Sleep for 7-9 hours a night to support your mood.</li> </ul> </div> </div> </div> </div>

Mood swings in women can occur for many reasons. Read on to know more about the symptoms, causes, and natural remedies to manage severe mood swings. 

How To Manage Mood Swings Naturally in Women?

<div className="post-text mb-20 ">Jokes on mood swings in women are popular. Some are relatable, others are plain funny, and some are no better than snide remarks. However, mood swings experienced by women are a serious issue, which deserves more attention and awareness. For example, mood swings are mainly linked to premenstrual syndrome (PMS).  […]</div>

How To Naturally Manage Mood Swings In Women?

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> Research shows that being underweight, overweight, and obese <a href='https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-019-0805-3' target='_blank' rel='nofollow'>adversely affects women’s quality of life</a>. It affects nearly every body system, including reproductive health. For example, women may experience hormonal imbalance, difficulty conceiving, health problems during the gestation period and while giving birth. In addition, weight issues may affect the health of the fetus. Being informed helps prevent reproductive health weight-related issues. So, here’s what you should know. What is a healthy body weight for a woman? Body weight depends on age, height, sex, and ethnicity. Determining body mass index (BMI) helps understand whether you have a healthy body weight. BMI shows an estimate of body fat; there are diseases that can arise from high BMI. A healthy BMI range for women is 18.5 to 24.9. Women with BMI below 18.5 are underweight and above 24.9 are overweight. A BMI of 30 or higher indicates obesity. To calculate your BMI, divide your weight in pounds (lb) by height in inches (in) squared and multiply the figure by the conversion factor 703. You may also use <a href='https://www.ginger-u.com/'>weight-tracking apps</a> to calculate your BMI. Pregnant women can use their pre-pregnancy BMI to calculate recommended weight gain during pregnancy. Measuring waist circumference is another way to know if you have excessive abdominal fat. A non-pregnant woman should have a waist circumference of 35 inches or less. Both BMI and measurement of waist circumference are screening methods. However, the results alone are not diagnostic. How does body weight affect fertility in women? Body weight above or below the healthy range may cause irregular menstruation and ovulation issues that lead to delayed or failed conception. Underweight women are likely to experience hormonal imbalance-led ovulation problems. As a result, they may take a year or more to get pregnant. Overweight and obesity in women may also lead to erratic menstrual cycles and ovulation. Overweight and obese women may experience <a href='https://www.medicalnewstoday.com/articles/318552' target='_blank' rel='nofollow'>anovulation</a> or produce lower-quality eggs. In fact, obese women with regular periods may still have lower chances of getting pregnant. They are also prone to disorders that affect pregnancy, such as insulin resistance, diabetes, and thyroid disease. Let’s discuss insulin resistance as an example. Insulin resistance refers to increased insulin production by the body to keep blood sugar levels normal. But, in turn, it decreases the levels of sex hormone-binding globulin (SHBG), a protein that helps regulate the balance of sex hormones estrogen and androgens. These two factors lead to irregular menses (i.e., the mmaterial discharged during mensturation), causing reduced fertility. Leptin is another hormone that affects the menstrual cycle and fertility. Its secretion increases when overweight and obese, thus causing hormonal imbalance and lowered fertility. How to maintain a healthy body weight? First, consult your doctor to determine the cause of excessive weight or being underweight. Follow their advice to overcome whatever is affecting your weight. Nevertheless, taking a balanced diet and exercising daily are critical. Be at a healthy weight to get pregnant before trying to conceive. It helps ensure the overall well-being of the mother and the baby. </div> </div> </div> </div>

Being overweight or underweight might affect your your ability to get pregnant. Learn how body weight impacts women's fertility and how to maintain a healthy body weight. 

How to Improve Your Fertility by Tracking Weight?

<div className="post-text mb-20 ">Research shows that being underweight, overweight, and obese adversely affects women’s quality of life. It affects nearly every body system, including reproductive health. For example, women may experience hormonal imbalance, difficulty conceiving, health problems during the gestation period and while giving birth.  […]</div>

How Can Your Weight Affect Your Fertility?

<div id='container'> <div className=''> <div className='container '> <div className='post-text mb-20'> For many women, the pre-menstrual syndrome is akin to living the experiences described in Dolly Parton's song&nbsp;PMS Blues. On top of it, several myths have contributed to this monthly misery. Read this blog to dispel those long-held PMS myths and manage your monthly cycles with the spirit of Lana Del Ray&rsquo;s&nbsp;This Is What Makes Us Girls. Let us begin with some clarity on what PMS entails. Although irritability, back pain, sore breasts, and crying spells are a few widely experienced symptoms, there are more emotional and physical symptoms that women should know.&nbsp; Emotional/Behavioral Symptoms <ul> <li>Depressed mood</li> <li>Anxiety and tension&nbsp;</li> <li>Mood swings&nbsp;</li> <li>Trouble falling asleep</li> <li>Appetite changes and food cravings</li> <li>Poor concentration</li> <li>Change in libido</li> </ul> Physical symptoms <ul> <li>Fatigue</li> <li>Abdominal bloating</li> <li>Headache</li> <li>Weight gain from fluid retention</li> <li>Acne flare-ups</li> <li>Constipation or diarrhea</li> <li>Restless legs syndrome from muscle cramping</li> </ul> These symptoms are a result of cyclic changes in hormones and chemical changes in the brain. Generally, these symptoms go away within three to four days once the period begins. However, for some women, these are severe enough to affect their daily lives. Being informed about the facts related to PMS may help women cope with monthly cycles better. FOUR MYTHS ABOUT PMS <ol> <li> Exercise worsens PMS symptoms Since energy level decreases a few days before the period, many women think physical activities can worsen the symptoms and avoid them. Nope! Not true. Exercise promotes the release of endorphins or &lsquo;the happy hormones&rsquo; that uplift the mood. The surge in blood flow alleviates cramps and bloating too. So, next time when you search for how to reduce PMS symptoms? consider exercise as one of the first remedies. From a light walk to a high-intensity workout, you can choose any exercise. However, listen to your body. If you really feel that you need to take a rest, then do so.</li> </ol> <ol start='2'> <li> PMS is more common and severe in adolescent girls When girls hit puberty, the onset of periods is a new and discomforting experience. With time, women learn how to cope with the symptoms. There may be cases of PMDD or other medical conditions that aggravate period symptoms in young girls, but they are no different than those experienced by women in general. More often than not, more than one symptom affects everyone. So, it makes sense to observe the severity of each and its impact on one&rsquo;s daily life. Apps for tracking the monthly cycle are helpful; they have a myriad of symptoms listed, even those hard to put in words. Check out remedies that answer&nbsp;<a href='https://www.ginger-u.com/blog/pms-home-remedies-for-natural-relief'>how to relieve PMS symptoms naturally</a>.&nbsp;If you cannot pinpoint whether a symptom has gone beyond how it feels normally, contact a gynecologist for a PMS diagnosis irrespective of your age.</li> </ol> <ol start='3'> <li> PMS symptoms are the same for women of all ages Period symptoms change every decade. For example, cycle duration and flow might change in one&rsquo;s 40s. Nevertheless, lifestyle and diet affect the monthly cycles. For example, a&nbsp;<a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723319/' target='_blank' rel='nofollow'>study</a>&nbsp;found that eating fruits is protective against PMS. Similarly, there are several&nbsp;<a href='https://www.frontiersin.org/articles/10.3389/fpsyt.2020.575526/full#:~:text=However%2C%20smoking%20may%20lead%20to,smoking%20likely%20further%20deteriorates%20it.' target='_blank' rel='nofollow'>studies</a>&nbsp;on the worsening of PMS because of smoking. Symptoms may change with age; however, a proper diet and a disciplined lifestyle help keep them under control. For symptoms like bloating, sleeplessness and fatigue, you may check remedies for how to reduce period symptoms. However,if you feel that one or more symptoms are increasingly difficult to manage, speak to your doctor right away. Remember that being aware and informed about what you experience (and its extent) is very important in conversations with your healthcare providers. Using an app to track emotional and physical symptoms makes PMS diagnosis criteria more reliable. Here is a mini-guide to help you track your PMS symptoms correctly. <ul> <li>Record symptoms as and when you experience them. Ensure that you at least record them the same day.&nbsp;</li> <li>Track your symptoms every month to determine variations and similarities in the patterns.</li> <li>Record both negative and positive symptoms.</li> <li>Note existing health issues and medications as well.</li> </ul> </li></ol><ol start='4'> <li> PMS makes women crazyThe popular narrative portrays women with PMS symptoms nothing less than the &lsquo;Mad Woman in the Attic.&rsquo; However, it is not true! Though women may get irritable and anxious during their periods, calling them &ldquo;crazy&rdquo; is a detestable mix of misogyny and stereotyping. It is derisive and robs them of the chance to be understood and supported. In addition, a short period of mood fluctuations during PMS has been conveniently used to label women too emotional, hyper, reactive or irrational. However, the fact of the matter is&nbsp;<a href='https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4732761/' target='_blank' rel='nofollow'>there is no significant change</a>&nbsp;in the levels of rationality throughout the cycle. The results of a&nbsp;<a href='https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-7549-8' target='_blank' rel='nofollow'>study</a>&nbsp;conducted in 2017 is a case in point. It showed that women who used apps for monitoring menstruation were more aware of their menstrual cycles and health. A few <a href='https://www.ginger-u.com/'>women wellness tracking apps</a> like Ginger-U also come with features like mood tracker, pain tracker, medication reminders, etc. Such intricately women-focused features allow you to be more aware of how you feel, take remedial medications on time and take better care of yourself. Overall, many women make a conscious effort on knowing how to manage mood swings during PMS or PMDD, which itself is a sign of being rational. </li> </ol> </div> </div> </div> </div>

Learn about the top 4 PMS myths and how to relieve PMS symptoms to better cope with monthly cycle.

Top 4 PMS Myths and How to Reduce PMS Symptoms 

<div className="post-text mb-20 ">For many women, the pre-menstrual syndrome is akin to living the experiences described in Dolly Parton's song PMS Blues. On top of it, several myths have contributed to this monthly misery. Read this blog to dispel those long-held PMS myths and manage your monthly cycles with the spirit of Lana Del Ray’s This Is What Makes Us Girls.  […]</div>