HealthyLife Articles

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Natural Remedies For Menopause Symptoms

SELF-CARE CORNER

Menopause symptoms range from annoying to nearly unbearable. Hot flashes, mood changes and sleep problems are just a few things that come with this transition.

Some women get relief from their menopause symptoms with complementary or “natural” approaches. Here’s what you should know about these remedies.

Acupuncture

Acupuncture involves stimulating specific points on the body. Usually, a practitioner will insert thin needles into the surface of the skin. Some studies have found acupuncture lowered the frequency and severity of hot flashes. But other studies have found no benefit.

If you decide to try acupuncture, make sure you use a licensed and experienced practitioner. They should only use sterile, single-use needles.

Hypnotherapy

Hypnotherapy is when a provider uses hypnosis for health reasons. During a hypnotherapy session, your attention is concentrated and focused. You’ll have a stronger response to things that your provider says.

Some evidence suggests that hypnotherapy can provide relief from hot flashes. Hypnosis is generally safe if a trained, licensed health care provider performs it. But if you have any mental health conditions, ask a provider before trying hypnotherapy.

Mindfulness meditation

Mindfulness meditation is a mental training exercise. It means you completely focus on what’s happening in the moment. It might include breathing, guided imagery or other techniques.

Some evidence suggests that mindfulness meditation training helps menopausal women with:

* How much hot flashes bothered them

* Anxiety

* Sleep quality

* Stress

* Overall quality of life

Meditation is generally safe. But ask a doctor before trying it if you have any physical or mental health conditions.

Herbs for menopause symptoms

Some studies have shown benefits to taking herbs for menopause. But others found that they didn’t help and could even be dangerous.

Many supplements can interfere with medicines or cause problems if you have health conditions. In some cases, herbal supplements may contain things that aren’t listed on the label.

Always talk to your health care provider before taking any herbal or vitamin supplement.

Sources: National Center for Complementary and Integrative Health, U.S. Department of Health & Human Services Office on Women’s Health

© American Institute for Preventive Medicine

January 23, 2026
Do A Skin Self-Exam

SELF-CARE CORNER

The skin is the largest organ of the body. Yet, it is easy to overlook what is literally right in front of you when you look in the mirror every day.

Regularly examining your skin, including the hard-to-reach places, gives you early notice that you should visit a dermatologist. Catching concerns early makes diagnosis and treatment easier and more effective.

Common conditions

Few people have flawless skin. It’s normal to experience skin issues, and the risk of skin disease increases with age. Common dermatological concerns you may experience include:

* Acne

* Psoriasis

* Eczema

* Rosacea

* Skin cancer

* Nail fungus

* Hair loss

* Wrinkles and other cosmetic skin concerns

Skin Self-exam

Many skin conditions are highly treatable when caught early. A regular skin self-exam lets you examine your whole body and monitor any moles, blemishes, or areas of concern.

1. Do a skin exam about once a month after exiting the shower or bath.

2. Stand in front of a full-length mirror. Check your front, back, and each side with your arms raised.

3. Bend your elbows and examine your forearms, underarms, and palms.

4. Using a hand mirror, check the back of your neck and scalp. Part your hair to look closer at your scalp.

5. Check your back and buttocks using a hand mirror.

6. Sit down and thoroughly examine your legs, the soles of your feet, and between your toes.

When to seek care

A dermatologist is a medical professional specially trained in diagnosing and treating hair, skin, and nail conditions. Regular visits to a dermatologist should be part of routine adult healthcare. But, in between visits, be on the lookout for these signs:

* A mole or patch of skin that changes color, size, or shape

* Severe or persistent acne

* Rash, itching, or hives that do not clear on their own

* A skin condition that does not heal

* Long-lasting skin irritation

* Persistent dry skin patches

* Nails that appear yellow or brittle

* Increasing hair loss

© American Institute for Preventive Medicine

January 23, 2026
Exercise Lowers Breast Cancer Risk

BE FIT

In just 30 minutes a day, a woman can lower her risk of breast cancer. You don’t need special equipment or a gym. Power walking is a good choice to make a difference!

Exercise lowers breast cancer risk by:

* Helping you get to a healthy weight. Being overweight raises the risk of getting breast cancer. This is because fat cells make estrogen that can allow some types of breast cancer cells to grow.

* Boosting your immune system. This could help stop or slow the growth of cancer cells.

Source: National Breast Cancer Foundation

© American Institute for Preventive Medicine

January 23, 2026
Know Your Fitness Goals

BE FIT

The reason you exercise and move is unique to you. Knowing your fitness goals will help you stay focused on the types of movements that will provide you the most benefits for your physical, mental, and emotional health.

Fitness goals

* Increased energy

* Better sleep

* Weight loss

* Stress reduction

* Improved strength

* Better balance

* Reduced disease risk

* Joint health

* Increased mobility

* Recovery from injury

* Maintain independence as you age

Identify needs

Reflect on these questions:

* How do I feel when I don’t move or exercise?

* How do I feel when I get more movement?

* Are there parts of my body that cause me pain?

* How might exercise reduce any current or future health problems?

* What do I want my health to look like in the next 5 to 10 years?

Prioritize goals

* Choose 2-3 goals as your main focus.

* Find activities that match your goals.

* Don’t compare yourself to others.

* Connect with other people who have similar goals.

* Reevaluate your goals over time.

© American Institute for Preventive Medicine

January 23, 2026
Cold Weather Exercise

BE FIT

Cold weather can put a damper on outdoor exercise. But, continuing to exercise during the winter months has many benefits. Exercise combats seasonal depression, increases energy, and boosts immunity against illness.

Here’s how to stay comfortable while you exercise in the cold:

* Wear layers so you can adjust your temperature as needed.

* Protect your hands and feet with warm gloves and socks.

* Wear sunglasses to protect your eyes from snow or ice glare.

* Stay hydrated. You may feel less thirsty in the cold but still need plenty of fluids.

* Stay indoors if the temperature is 0ºF or below or the wind chill is below zero.

* Choose the proper footwear for snowy or icy conditions.

* Cover your mouth with a breathable wrap to warm the air you breathe.

* Start slow. Your body will adapt to cold conditions but progress gradually.

* Check with your doctor to make sure cold-weather exercise is right for you.

© American Institute for Preventive Medicine

January 23, 2026
Define Your Exercise Goals

Fitness

Your goals are about you and for you. Other people’s fitness goals should not interfere with ones you set for yourself.

* Write down your goals.

* Your goals need to be clear and measurable. In other words, will they be easy to identify and actually reach? Clearly defined goals are more readily achieved.

* Review and adjust your goals as needed. It is not uncommon to change goals.

* Although this may seem time consuming, it will help you reach your goals. Unwritten goals tend to be vague and easy to forget.

Write Down Your Short-Term Goals

Write Down Your Long-Range Goals

Read the following example: “I want to increase my endurance level so that I can run in a 5 Kilometer race 6 months from now.

Resources

CDC (Center for Disease Control and Prevention)

800.CDC.INFO (232.4636)

www.cdc.gov

Healthfinder.gov

www.healthfinder.gov

© American Institute for Preventive Medicine

January 23, 2026
Hydrate To Feel Great

Fitness

Drink fluids before, during, and after exercising.

How much water and other fluids do you need?

To stay hydrated, your needs vary and depend on:

* How hard you exercise

* How long you exercise

* The temperature and humidity

* How much you sweat and how much weight you lose from sweat

Know the signs of dehydration:

* Severe thirst (sometimes)

* Headache

* Weakness

* Muscle cramps

* Dry mouth and eyes. Sweating may stop.

* Nausea

With severe dehydration, you may also feel very weak, confused, dizzy, or lightheaded. These symptoms require emergency medical care.

Action Step

To keep from getting dehydrated, drink water throughout the day. Drink sports beverages if you sweat a lot. Limit coffee, tea, and colas. Don’t rely on thirst alone to tell you if your body needs more fluid.

© American Institute for Preventive Medicine

January 23, 2026
Tired Of Doing The Same Exercises?

Fitness

* Vary the activities you do.

– Choose ones unique to the four seasons.

– Select both indoor and outdoor exercises.

– Try ones you do alone and ones you do with others.

* Pair exercise with other things you like, such as your favorite music, being with friends, etc.

* Check out new ways to exercise. Take dance lessons. Learn yoga. Exercise to a kick-boxing video.

© American Institute for Preventive Medicine

January 23, 2026
Busting Diet Myths

HEALTHY EATING

Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?

Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.

Learn to recognize these common diet myths. You can make a healthy change to your eating habits.

Myth:Dieting means I can’t eat my favorite foods.

Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.

Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.

Myth:To lose weight, you have to give up breads, pasta and other grains.

Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:

* Whole wheat bread and pasta

* Brown rice

* Quinoa

* Oats

Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.

Myth:Gluten-free foods are healthier options for weight loss.

Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.

Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.

Myth:You should avoid fat to lose weight.

Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.

These foods contain healthy fats that are important for overall health:

* Olive oil

* Avocadoes

* Nuts

* Seeds

* Eggs

* Salmon, trout

Source: National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Easy Food Swaps For A Healthy Heart

HEALTHY EATING

Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:

Instead of: Crackers or chips

Try: Unsalted nuts and seeds

Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.

Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.

Instead of: White dinner rolls or pasta

Try: Whole grain breads and pasta

White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.

Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.

Instead of: Cheesy pasta or sandwiches

Try: Avocado sliced or spread

Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.

Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.

Instead of: Lunch meat sandwiches

Try: Hummus and vegetable wraps

Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.

Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026