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Why Choose the Simba Hybrid® Pillow?

The Simba Hybrid® Pillow stands out with its cutting-edge design and user-friendly adjustability. Whether you prefer your pillow soft, firm, high, or low, this pillow is designed to deliver just right comfort for every preference. Let’s delve into its standout features:

1. Adjustable Height & Firmness: Tailor Your Comfort

At the heart of the Hybrid® Pillow lies the Nanocube® core, an innovative system of tiny, foam cubes that allows you to customise the pillow’s height and firmness.

• Simply add or remove Nanocubes® to find your perfect sleep position.
• Encourages better airflow for a fresher sleeping experience.
  This feature makes the Hybrid® Pillow perfect for side, back, and stomach sleepers alike.

2. Down-Like Comfort: Soft and Supportive

Enjoy the sensation of sleeping on a cloud with the pillow’s cushioning inner sleeve. Filled with airy, springy polyester fibers, it offers:

• Excellent shape retention.
• Down-like softness without the allergens or ethical concerns of natural down.
  The Hybrid® Pillow is a fantastic choice for those who love plush comfort but demand lasting support.

3. Advanced Stratos® Cool-Touch Technology

Say goodbye to sleepless nights caused by overheating! The Stratos® cool-touch cover works like a high-tech pillow thermostat, offering:

• Immediate cooling relief that’s noticeable through a pillowcase.
• Heat dissipation to maintain a comfortable temperature throughout the night.
  Inspired by astronaut technology, this innovative feature is perfect for hot sleepers or those experiencing menopausal night sweats.

4. Enhanced Breathability with Improved Airflow

The Hybrid® Pillow is designed to keep fresh air circulating with its open mesh border and breathable materials. This airflow:

• Helps regulate temperature.
• Keeps the pillow feeling fresh and clean.

5. Easy to Care For: Freshness Made Simple

Hygiene meets convenience with the quilted, zip-off cotton cover, which is:

• Machine washable.
• Made of breathable, natural cotton for added comfort.
  The pillow also comes with a FREE reusable storage bag for Nanocubes®, ensuring effortless organization.

6. Menopause-Friendly Design

Endorsed with the GenM Menopause Friendly symbol, the Hybrid® Pillow is specially designed to ease symptoms like night sweats, ensuring restful sleep for everyone, especially women going through menopause.

Why the Simba Hybrid® Pillow is Worth It

Investing in quality sleep has never been more accessible. The Simba Hybrid® Pillow delivers unparalleled value with its:

• Customisable comfort.
• Advanced cooling technology.
• Luxurious, down-like softness.
  Plus, it’s a sustainable choice with durable, long-lasting materials.

Final Thoughts

The Simba Hybrid® Pillow is more than just a pillow—it’s your personalised sleep companion. Its thoughtful design and premium materials ensure you wake up refreshed and ready to take on the day. Whether you’re battling overheating, seeking a softer touch, or craving customisable support, this pillow has you covered.

Ready to transform your sleep? Experience the Simba Hybrid® Pillow for yourself and unlock the sleep you deserve.

Shop the Simba Hybrid® Pillow

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Women Are Turning to Naturopathic Medicine 

When hormone therapy feels like a one-size-fits-all solution and over-the-counter remedies don’t cut it, women are turning to personalized, natural care. In naturopathic medicine, the focus is on treating the entire person rather than just isolated symptoms. A skilled practitioner considers diet, lifestyle, stress management, and natural supplementation, all tailored to your unique needs.

It’s an approach that resonates with women looking for solutions that work with their bodies rather than against them. Finding the right help can be as simple as doing a search for a naturopathic doctor in San Diego, Los Angeles, or a city near you. These professionals can better guide you through the maze of hormonal shifts, using tools like botanical medicine, acupuncture, and nutritional counseling. By addressing the various root causes of symptoms rather than masking them, naturopaths provide a gentler, more sustainable approach to menopause management.

What to Look For in a Naturopathic Doctor

Finding the right naturopathic doctor is crucial for your health, but it’s worth the effort. Menopause is a highly individualized experience, and you’ll want someone who understands your unique hormonal needs. First, look for a naturopath who specializes in women’s health and hormone balancing, including HRT. This ensures they’re familiar with the intricacies of menopause and the various natural therapies available. 

One example of a quality naturopathics service provider is AvenaNaturalHealth.com. Professionals like them will listen to your needs, build comprehensive treatment plans, and empower you with knowledge. Helpful natural medical providers can give a clear sense of what to expect, with a focus on compassionate, whole-person care. The right naturopath will leave you feeling confident and supported, not just during menopause but in your overall health journey.

Mindfulness Practices Can Help With Menopause Symptoms

Stress and menopause often go hand-in-hand, but mindfulness practices like meditation and yoga are proving to be powerful antidotes. These practices not only help women manage emotional upheavals but also address physical symptoms like insomnia and fatigue. Research shows that regular mindfulness can reduce cortisol levels, which, in turn, supports hormone balance.

Yoga, in particular, offers double the benefits. Not only does it help with stress reduction, but specific poses can improve flexibility, reduce joint pain, and even alleviate hot flashes. Similarly, meditation creates a space for calm, allowing women to navigate the emotional aspects of menopause with greater clarity.

Sleep Hygiene is the New Focus in Menopause Wellness

It’s no exaggeration to say that menopause can wreak havoc on your sleep. Whether it’s night sweats, anxiety, or just plain restlessness, many women find themselves staring at the ceiling in frustration. That’s why sleep hygiene has become a cornerstone of menopause wellness.

This goes beyond the basics of a dark, quiet room. It includes practices like maintaining a regular sleep schedule, avoiding phone, TV, and other screens an hour before bed, and creating a calming nighttime routine. For some, natural supplements like magnesium can help relax the body and mind. Others find relief in weighted blankets or aromatherapy with lavender essential oil. Whatever the method, prioritizing sleep hygiene can significantly improve energy levels and mood, making the challenges of menopause feel far more manageable.

The post What Are the Natural Wellness Trends Helping Women Breeze Through Menopause? appeared first on Wellbeing Magazine.

As we age, bones lose density and become more fragile, putting us in danger of breaks and fractures. Osteoporosis particularly effects women in the menopause transition due to falling estrogen levels, with one in two British women over 50² impacted by the disease.

But results from a New Zealand blackcurrant extract clinical trial is exciting experts, suggesting the superfruit could help protect against this life-limiting condition, which is responsible for as many deaths from fracture-related causes as from Type 2 Diabetes and lung cancer².

Regarded a ‘national health emergency’ by the Royal Osteoporosis Society, there is currently a limited model of medical care for the disease, so effective interventions for women are urgently needed.

Researchers from the University of Connecticut found that high daily doses of New Zealand blackcurrant extract promoted beneficial gut bacteria that help maintain bone density, reduced inflammation and controlled specific molecules that promote bone breakdown.

The clinical trial, published in the Journal of Nutritional Biochemistry, tested low (392mg) or high (784mg) doses of New Zealand blackcurrant extract a day, or a placebo, on 40 peri- and early post-menopausal participants aged 45 to 60.

Those taking the high dose showed significant improvements in bone mineral density after just six months. The women exhibited a reduction in harmful proteins associated with bone resorption, a key factor in the development of osteoporosis.

This study demonstrated blackcurrant’s significant influence on beneficial gut flora balance and immune response, both of which play vital roles in bone health.

The blackcurrant supplement increased several species of beneficial bacteria, including Ruminococcus 2, a key strain of bacteria that helps maintain bone density. 

British researcher Dr Julie Hunt, an academic at the University of Surrey’s Faculty of Health and Medical Sciences, says the results confirm blackcurrant’s exciting potential for adult bone health, with broader implications for adult populations.

An active researcher in New Zealand blackcurrant studies, Dr Hunt says, “Blackcurrant shows promising potential, particularly for women in the menopause transition. For women in this stage, incorporating blackcurrants into their diet could be a proactive step toward reducing the risk of bone loss.

“The study showed an increase in bone density and suggested blackcurrants could help with both bone formation and reducing bone breakdown. Therefore, it might serve as a natural preventive strategy.

“Given that many existing treatments for bone loss involve pharmaceuticals with potential side effects, blackcurrants offer a more natural approach that could appeal to those seeking alternatives or preventive measures.”

GP, Dr Nisa Aslam notes further: “It’s worth highlighting that it would be challenging to consume the necessary amount of blackcurrants naturally to match the levels used in the study. The high-dose group, which showed significant improvements in bone density, consumed the equivalent of about 284 fresh blackcurrants per day, or two capsules with 392 mg of blackcurrant extract. CurraNZ which is backed by clinical science, with over 50+ research papers, provides a more feasible option for delivering the necessary doses of anthocyanins to support bone health.

“Overall, while the findings are promising, it’s essential to keep in mind that further research is needed to confirm optimal doses and the long-term effectiveness of blackcurrants.

“Nonetheless, incorporating them into a balanced like the CurraNZ supplement provides potential health benefits. Future studies would help confirm whether blackcurrants can be an effective and accessible option to mitigate bone loss, not just in menopause, but possibly in ageing populations more broadly.”

Purple Up

CurraNZ Original is made from polyphenol-rich New Zealand blackcurrant extract and the subject of over 50 published human trials. Blackcurrants are a rich source of polyphenols and plant fibres which feed good gut microbiome and suppress harmful bacteria^3,6,7. Berries are beneficial for a healthy gut, with blackcurrants containing the highest levels of polyphenols, called anthocyanins, of any fruit. These compounds have powerful antioxidant and anti-inflammatory properties and as a result, are considered a ‘superfood’.

British consumers can access New Zealand blackcurrant extract in the UK with CurraNZ Original, a high-potency, standardised extract containing 105mg of anthocyanin per 300mg capsule. Just over three capsules of CurraNZ Original daily would deliver the equivalent amount of blackcurrant actives used in the study.

CurraNZ is well researched for its sports and health properties, from muscle recovery⁸ to fat burning^(9-21), making it ideal for women undertaking weight-bearing exercise for bone health and seeking weight management support during menopause. 

30 capsules retails for £23.99 and available from curranz.com and Amazon.

Photo by Bermix Studio on Unsplash

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As the demand for HRT increases and awareness of menopause continues to rise, supply of the treatment is falling short. Leaving some women at a loss in controlling their symptoms of menopause.

Lucy Holtom, a Yoga teacher, fitness expert and Balance guru, shares her top tips with Saga Exceptional about exercise in menopause and how an active lifestyle is important to alleviate the symptoms of perimenopause or menopause.

1.      Keep your body moving

Ease menopausal symptoms by simply keeping your body moving. Poor psychological health is one of the main menopause symptoms that patients will go to their GP about, and exercise is something that undeniably helps with improving mental health.

Any exercise that is uplifting and empowering will help enhance your mood.

2.      Feel back in your body

Many women I teach just want to get out of their head and feel back in their body again – all kinds of movement with awareness can help with this, such as Yoga and meditation. These types of mindful exercises can help to ease or prevent symptoms of anxiety, stress and low mood (some of the most common menopause symptoms). 

There are also benefits to doing specific forms of exercise during the perimenopause and menopause: lifting weights or your own body weight (during yoga for example) will improve bone density, which declines during perimenopause and menopause.

3.      Get your blood pumping

Cardiovascular movement that gets your heart rate going is really important during the perimenopause and menopause to maintain a healthy heart. Cardiovascular disease is often thought to be more of a men’s health issue, but it is actually the leading cause of death in post-menopausal women. Also, the risk of heart attack is five times higher post-menopause than before.

Running is great for getting your heart rate up quickly but you can also try these exercises:

• Jogging or jumping on the spot
• Skipping
• Those wanting to build up to running, Couch to 5K is a great place to start

4.      Practice pelvic floor

The hormone oestrogen, which declines during the perimenopause and menopause, is used throughout the body. A lack of oestrogen can weaken your pelvic floor, so pelvic floor exercises can become more vital than ever, especially if you haven’t practiced before.

5.      Connection is key

I’d recommend connecting with other like-minded women and get moving together.

There are many growing communities where women talk about their symptoms and are supporting one another. Add any kind of movement into this mix, like going for walks, supporting and encouraging one another may result in symptoms being helped through connection.

Find your community, connect and support one another.

For more advice on how to exercise during the perimenopause and menopause visit Saga Exceptional: https://www.exceptional.com/health-fitness/womens-health/exercise-in-menopause-what-you-need-to-know/

The post Can’t get your hands on HRT? Here are five top tips to help alleviate menopause symptoms appeared first on Wellbeing Magazine.

There are two key drivers here. Firstly, our historical perception that this is an old and generally white woman’s experience. This is fundamentally untrue. The average age of menopause in the west is 49 to 51 depending on ethnicity. The age we’ll be when experience symptoms is on average between 45 and 55, although we are seeing women starting to experience the early symptoms of anxiety, variable periods, and sleep issues in their early 40s. Lastly 5% of women have their menopause before the age of 45 and 1% before the age of 40. While rare, this includes very young women in their teens and 20s.

Underpinning the outdated stereotypes are historical perceptions of women and our life expectancy. Until the turn of the 20^th century, only the lucky few lived long enough to experience menopause. Those who did died shortly after. 

It was an end-of-life experience. Women today lead very different lives, unfortunately the language and imaging used to reference us is anchored in the perceptions of a century ago.

Given the average age most women will be when they experience symptoms, they will have at least 20 years of career and almost 40 years of life remaining. 

The next key issue is variability. Our places of work and the policies within them are based around uniformity. Women’s reproductive life has expected limits, periods for most – not all – last a week, pregnancy lasts 40 weeks at full term, and maternity leave is 12 months.

Menopause is not standard.

As established the age we experience it varies from woman to woman as does the length of time we experience symptoms for (four to eight years), which symptoms and the severity and impact they have on us and our lives. 

It is as unique as our fingerprint.

This means flexibility and awareness, must sit at the heart of any policies, guidelines and support. For many this makes menopause complex and challenging and often something organisations struggle to fit within the existing framework.

If those same organisations wish to attract, nurture and retain some of the most exceptional talent, menopause is a strategic issue which has to be addressed and incorporated into its everyday language.

International Women’s Day and World Menopause Day, do a great job at highlighting menopause and its impact. Too often though they focus purely on support and adjustments. This is critical for each individual woman, but without the understanding of the business imperative, they remain individual days with cake and colour co-ordinated balloons.

The increased focus on female representation in the ‘C’ suite, in particular for those organisations in the FTSE 100 to 350, menopause is an issue that cannot be ignored. We will shortly be seeing the latest FTSE Women Leaders Review published. Unlike in previous years, where there has been a focus purely on numbers, this year we will see how many women hold not only executive positions but how many sit in the coveted top three ie Chairperson, CEO and CFO. No longer will they be able to falsely inflate the gender figures by using female Non-Executive Directors, whose roll it is to advise with no control over the day to day running and culture of the business. A lack of investment in gender equity is about to be laid bare.

If we are to see more women move into the ‘C’ suite in greater numbers, we have to focus not only on nurturing their careers, but ensuring they don’t choose to leave at critical points as well. They include parenting, caring and menopause.

The presence of successful women is not only good business practice, it also assists with the recruitment and ultimately the mentoring and sponsorship of younger women, as they move up through the ranks. It signals that your organisation is a place where women can and do succeed. Women are looking before they even apply for jobs, to see if your organisation is right for them, if it is a place that supports and encourages female ambition.

There really is no downside in supporting women through menopause, it simply requires a different perspective.

About Kate Usher

Kate is an experienced Menopause Coach and gender equity consultant. She works with women and organisations to create simple strategies that enable modern and supportive Menopause conversations. Ensuring women retain their careers and organisations continue to benefit from some of their most brilliant employees.

She is an internationally published author, her book ‘Your Second Phase – reclaiming work and relationships during and after Menopause’ was shortlisted for the Business Book of the Year Award.

www.menopauseinbusiness.com

The post Why menopause matters… appeared first on Wellbeing Magazine.

More than 24,000 women die from coronary heart disease each year in the UK – an average of 65 women a DAY– making it twice as deadly as breast cancer. During the menopause a women’s risk of heart disease significantly increases as a result of the body producing less of the hormone oestrogen. 

Oestrogen protects several different parts of the body, including bones, brain, skin, vagina and the heart and blood vessels, where it reduces the build-up of fatty plaque in the arteries. 

This decrease leaves more than an estimated 13 million menopausal women at an increased risk of heart and circulatory disease, high cholesterol levels and heart palpitations, which four in ten (42 percent) of women report experiencing. 

Dr Rebeccah Tomlinson, GP at Health & Her – the No.1 perimenopause brand which empowers women to own their journey through perimenopause & menopause – and registered member of the British Menopause Society, talks about what to watch out for and how to keep your heart healthy during the period of hormonal change. 

1.WEIGHT: Menopause often means weight gain around the middle, which is a sign of an increase in visceral fat. This type of fat surrounds the internal organs and contributes to high blood pressure, elevated blood cholesterol, and Type 2 diabetes – all risk factors for heart disease. 

Carrying more weight around the middle can increase your chance of suffering of a heart attack, more than if you’re just heavier overall. Look at reducing your weight to help reduce health risks. 

2.EXERCISE: Maintaining a healthy body weight is important for optimal cardiovascular health. Regular physical activity, particularly aerobic exercise, regularly lowers weight, BP, and blood glucose levels, as well as creating healthier cholesterol levels. 

Do at least 150 minutes of moderate exercise (such as brisk walking) or 75 minutes of vigorous exercise a week. 

3.OMEGA 3: A special shout out must go to Omega 3 which is linked to many health benefits including lowering triglycerides, (a fat that enters your blood after a meal), improving blood circulation, preventing blood clots, lowering blood pressure and keeping the rhythm of your heart steady.

Vegetable oils, nuts and seeds and oily fish such as sardines, salmon and mackerel are the best sources of Omega 3 so make sure they are factored into your diet whenever possible.  Or take an Omega supplement daily and if you prefer not to consume fish oil there are options for vegan Omega supplements which use algal oil, arguably a better primary source of omega 3. 

4.CHOLESTEROL: Cholesterol performs a series of vital functions in the body including building the structure of cell membranes, making hormones like oestrogen, testosterone and adrenal, and helping your metabolism work efficiently. 

During the menopause LDL-cholesterol (“bad” cholesterol) increases, while HDL-cholesterol (“good” cholesterol) declines, upping the chances for clogged arteries that block the flow of blood to your heart, brain, and legs. 

Get your cholesterol checked and talk to your doctor about your specific cholesterol goals and whether medication is needed to lower cholesterol levels and keep your heart healthy. Get your cholesterol tested every 4 to 6 years, or more often if you’re at higher risk. 

5.BLOOD PRESSURE: Blood pressure describes the strength with which your blood pushes on the sides of your arteries as it’s pumped around your body. 

Dropping oestrogen levels combined with aging result in less flexible blood vessels during and after menopause. This can contribute to higher blood pressure, which plays a role in the development of heart disease, heart failure and stroke. 

Symptoms of high blood pressure can include blurred vision, nosebleeds, shortness of breath, chest pain, dizziness and headaches but many people feel fine, so it’s important to get your blood pressure checked regularly. 

Eating less salt, reducing alcohol intake, being more active and losing weight can all help to lower your blood pressure.

6.DIET: A healthy diet will help reduce the risk of developing coronary heart disease, diabetes, high blood pressure as well as limiting weight gain. 

Eat at least five portions of fruit and veg a day, replace saturated fats with small amounts of mono and polyunsaturated fats, cut down on foods containing trans fats, reduce your salt intake and if you drink alcohol keep within the recommended guidelines – whether you drink every day, once or twice a week or just occasionally.

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Melatonin supplements appear to be ineffective for insomnia in the menopause    

Melatonin levels decrease with aging after the age of 50 (1). Melatonin age-related decline is correlated with a decreased melatonin biosynthesis and release by the pineal gland, which is considered to be due to decreased retinal light perception and the changing nature of the vitreous body, which transmits less light (2). Thus, the reduction of melatonin levels usually occurs contemporarily to menopause age (3). It appears, serum melatonin levels decrease with age, attaining minimum levels in menopause. Indeed, in a prospective study, Toffo et al. showed that the duration of secretion and concentration of melatonin tended to be lower in postmenopausal women (aged 58–71 years) than in perimenopausal (4). Hence, the decline of melatonin secretion which physiologically occurs with age could be a further player that could contribute to sleep disturbances in menopause

However, in a systematic review and meta-analysis of randomized controlled trials examining the effects of exogenous melatonin on sleep quality and menopausal symptoms in menopausal women, the general menopausal symptoms, sleep quality, mood state, oestradiol levels, and BMI did not improve under the intervention (5).

Drift and sleep disturbances during the menopause

In contrast in menopausal women mean sleep hours and insomnia have been shown to be significantly correlated with platelet tryptophan concentrations with differences observed in evaluations of insomnia and hot flashes (6)

Low Serum Tryptophan Levels appear to be an Indicator of Global Cognitive Performance in Nondemented Women over 50 Years of Age. In menopausal women a negative correlation between age and tryptophan levels has been demonstrated, and that likewise depression scores correlated negatively with serum tryptophan (7). 

In a case control study, Bravo et al. showed an increase in total sleep time and sleep efficiency after a week of consumption of 60mg tryptophan daily in mainly female volunteers of menopausal age who suffered from sleep disorders (8). The consumption of tryptophan showed an increased sleep efficiency (sleep percentage while the volunteer is in bed), actual sleep time (assumed sleep minus awake time) and decreased total nocturnal activity and sleep latency. In a randomised, placebo controlled, parallel trial, Mohajeri et al. investigated the effects of a tryptophan-rich supplement on cognitive and sleep quality, in fifty-nine mentally and physically healthy women aged 45–65 years (9). The authors concluded daily consumption of the tryptophan supplement appears to have beneficial effects on emotional and sleep quality. The quality of sleep tended to improve over the duration of the treatment compared with controls. Thus, the consumption of a tryptophan supplement appears to be suitable in menopausal women with sleep disorders.

Beneficial effects of ingredients in Drift on menopausal sleep disturbances and hot flashes

Tryptophan and hot flashes

In patients going through medically induced menopause such as women treated for breast cancer, experiencing symptoms such as hot flushes, asthenia, and insomnia, the administration of tryptophan as a nutritional supplement has been demonstrated to be well tolerated, improve quality of life, and is associated with improvement in the scale scores of the symptoms of interest such as insomnia and hot flashes (10).

A study treated menopausal women with folic acid or placebo once a day during four weeks. The mean hot flash frequency was significantly different in third and fourth weeks. The results indicated that folic acid was effective in reducing the severity, duration, and frequency of hot flashes during menopause (11). 

Magnesium and hot flashes

Findings suggest that oral magnesium supplementation is effective in reducing the severity and frequency of hot flashes in women after treatment of breast cancer (12). Magnesium appears to be a safe and inexpensive therapy for those with bothersome hot flashes. The greater than 50% reduction in symptoms suggests that oral magnesium is likely more effective than placebo and meets pre-established criteria of sufficient success to test in a randomized, placebo-controlled trial. Symptoms associated with hot flashes, such as fatigue, abnormal sweating, and perceived distress from the hot flashes were significantly reduced.

Vitamin D and bone health

During menopause, the decline of ooestrogens results in increased bone turnover, a decrease in bone mineral density and elevated fracture risk. Musculoskeletal discomfort might impair quality of life, mood disturbances do frequently occur and the risk of metabolic and cardiovascular disease increases. Moreover, body composition changes including increased fat mass and decreased lean mass, which results in an increased risk of vitamin D (VD) deficiency. There are precise recommendations regarding a sufficient VD intake in order to prevent bone loss in peri- and postmenopausal women (13). Considering the fact that VD deficiency and menopause share risk factors beyond bone health such as cardiovascular, metabolic, cognitive and affective disorders, a sufficient VD status should be attained in all peri- and postmenopausal women. This might be beneficial not only considering bone health but also regarding cognitive, affective, metabolic and cardiovascular health of women.

Saffron in anxiety and depression in the menopause

The aim of a recent study was to examine the tolerability and efficacy of saffron extract on menopausal symptoms over a 12 week period. Results from the Greene Climacteric Scale (GCS), revealed a significantly greater reduction in the GCS psychological score (P = 0.032), characterised by a 33% reduction in anxiety and a 32% reduction in depression scores from baseline to week 12. There was also a significantly greater reduction in the Psychological Negative Affect Schedule (PANAS), negative affect score (P = 0.043) compared to the placebo (14). 

In a meta-analysis comprising 23 studies, saffron administration had a large positive treatment effect when compared with the placebo on depressive and anxiety symptoms (15). These studies have been conducted on adults of varying ages, with no trial specifically examining its mood enhancing effects during perimenopause. However, in a study on post-menopausal women with hot flushes, improvements in depressive symptoms were identified after the 6-week administration of a saffron extract (16). 

Melissa in the menopause

Melissa officinalis is rich in caffeic acid and this herb is used to treat nerve stimulation and sleep problems especially in menopause. There is no report on dangerous side effects induced by the intake of therapeutic doses of this herb (17,18).

Chamomile in the menopause

A 2019 study investigated the outcome of the use of chamomile extract on sleep disorders occurring after the menopause (19). After 4 weeks of treatment, significant improvement was observed in sleep latency, time of waking after sleep onset, number of awakenings and total sleep time in the Chamomile group compared with placebo group.

In a separate study investigated the use of Chamomile extract twice a day for one month (20). There was significant difference between the mean of sleep quality score in the intervention group before and after the intervention (P=0.001). Also, there was significant difference between mean score of sleep quality in intervention and control groups after the intervention (P=0.001). The authors concluded using Chamomile extract is effective in reducing sleep disorder of menopausal women.

Hops and hot flashes

Results of a 2015 study showed that consumption of a hops supplement dramatically reduced the mean score of the early symptoms of menopause (21). This decrement was evident according to the follow-up of the subjects for 12 weeks and comparison of the total score of the Greene Scale and its dimensions, as well as the number of hot flashes in the intervention group compared with the control group. The results of a randomized, double-blind study in Belgium (22) also showed that Hop extract significantly decreased the mean score of menopausal indicators and the number of hot flashes in comparison with placebo in postmenopausal women after 6 and 12 weeks (22). Another trial in Finland (23) of hops extract, over 16 weeks identified a reduction of vasomotor symptoms. 

Sleep problems during the menopausal transition: prevalence, impact, and management challenges

Menopause, defined by cessation of menses, marks an important transition in reproductive states in women. The menopausal transition, which begins 4–6 years before cessation of menses (occurring at a median age of 51 years), is associated with fluctuating hormone levels and emergence of physiological and psychological symptoms such as hot flashes (HFs), sleep disturbances, mood changes, and vaginal dryness. Symptoms vary between women in frequency, severity, and duration, persisting for several years after menopause in some women. Sleep disturbances are a major complaint of women transitioning menopause (1–5)and have a far-reaching impact on the quality of life, mood, productivity, and physical health, especially in women in whom sleep disturbances are severe and associated with functional impairment.

The incidence of insomnia in the menopause

Sleep difficulties, particularly night-time awakenings, are a major complaint in the approach to menopause, being present in 40–60% of women (6) and are one of the top health issues in peri- and postmenopausal women (7). Together with hot flashes/night sweats, feeling tired and weight gain, sleep problems are the most common symptoms women discuss with their healthcare providers (8). In 26% of perimenopausal women (a prevalence that is higher than in premenopausal or postmenopausal women), sleep disturbances cause significant distress and impact women’s daytime functioning qualifying them for a diagnosis of insomnia disorder (9).

The consequences of insomnia in the menopause

Untreated insomnia is associated with several adverse physical (e.g. hypertension, diabetes) and psychological (e.g. depression) consequences (10), yet it is under-appreciated and under-treated, possibly due to its subjective diagnostic nature and multifactorial etiology making it difficult to recognize and treat. The economic burden of insomnia is substantial, with decreased productivity and increased healthcare utilization (11). The impact of insomnia is particularly relevant in midlife women; in the United States, an estimated 2 million women reach menopause every year (The North American Menopause Society, 2010) and by 2030 more than 1.2 billion women worldwide will be 50 years or older. Hence there is overwhelming evidence of an increase in perceived sleep difficulties as women approach menopause from several large longitudinal studies like the Study of Women’s Health Across the Nation (SWAN) (12), the Australian Longitudinal Study on Women’s Health (13), and the Seattle Midlife Women’s Health study (14).

Insomnia in different phases of the menopause

A recent meta-analysis from 24 studies found women in perimenopause are 60% more likely to experience sleep disturbances relative to pre-menopause, 67% more likely in the postmenopausal stage and be 217% more likely to be affected if the menopause is surgically induced (15). 

In order to further quantify the problem of poor sleep in menopause a new study investigated Polysomnography (PSG), including electroencephalographic (EEG) sleep measures within a group of women all in the menopause transition, comparing those who had or had not developed insomnia in association with their transition. The sleep deficit in the insomniacs was substantial; PSG data indicated that they slept, on average, 6 hours and 4 minutes, with 47.4% of them sleeping less than 6 hours. The shorter sleep duration in insomniacs compared with controls was evident in subjective sleep ratings and was not specific to the laboratory environment, being apparent across several days of monitoring with sleep diaries (16). The National Sleep Foundation recommends 7–9 hours of sleep in healthy adults; less than 6 hours is not recommended (17) and is associated with increased risk for poor health outcomes (18). Insomnia also is an independent risk factor for poor health (Irwin, 2015) and the most dramatic consequences arise when insomnia and short sleep duration coexist. Individuals with combined insomnia and PSG-defined short sleep duration (<6 hours) have an increased risk of hypertension (19) and Type-2 Diabetes, and deficits in executive attention (20). The presence of PSG-defined short sleep duration (<6 hours) in insomnia is a strong predictor of persistent insomnia years later (21).  

Insomnia and menopause: pathophysiologic links

Mechanisms causing insomnia in menopausal women are multifactorial and involve hormonal changes, transition-stage symptoms (e.g. hot flashes [HFs], night sweats), and mood disorders as well as some factors coincident with midlife and being older, such as stress, obesity, poor health, and increased incidence of other sleep disorders (22,23)

Hormonal changes

Many studies reported an effect of sexual hormones on sleep (24-28). Progesterone exerts anxiolytic and sedative properties, stimulating benzodiazepine receptors favouring nonrapid eye movement sleep. Ooestrogens seem to decrease sleep latency and the number of awakenings (28). Indeed, low ooestrogen levels have been found to be associated with a greater severity of awakenings (29). Moreover, they regulate the time of lowest body temperature during the night, as demonstrated by the evidence that stopping oestrogen therapy leads to a shift forward of the aforementioned time and changes the depth of the temperature drop (30).  Other findings on the relationship between steroid hormone levels and sleep difficulties in menopause showed an association between follicle stimulating hormone, estradiol changes, and estradiol to total testosterone ratio and poor sleep quality across the transition and in the late reproductive stage (31).

Hot flashes

HFs are common symptoms of impending menopause (reported by up to 80% of women (32) and are considered an important source of sleep disturbance (33,34). The presence of HFs has been consistently associated with poorer self reported sleep quality, suggesting a possible link between HFs and nocturnal awakenings (35). Campbell and Murphy (36) found that high body core temperature prior to and during sleep was significantly correlated with poorer sleep efficiency and higher luteinizing hormone levels even in women without vasomotor symptoms (VMS). More recently, it has been found that almost 80% of HFs interfered with sleep (37). Longitudinal data have shown that women with moderate-to-severe HFs present a higher risk of frequent nocturnal awakenings in comparison to women without HFs. Bothersome HFs, but not HFs alone, seem to be associated with sleep difficulties. A recent protocol demonstrated that an objective increase of HFs is most common during early sleep and wake, typically preceding or occurring simultaneously with wake episodes, and that the number of HFs reported at night correlates with worsening of sleep disturbance indices (38). Finally, treatment of HFs using menopausal hormone therapy (MHT) seems to improve sleep quality (39).

Mood disorders

The association between menopause, mood disorders, and insomnia is widely reported. Depression represents a risk factor for poor sleep (40) and menopausal women are at increased risk of developing a major depressive episode, especially when HFs are present. In accordance with the ‘domino effect theory’, sleep is disturbed by HFs or other menopause related factors, and multiple arousals permit the development of intrusive anxious thoughts several times during the night (also exacerbated by pre-existing anxiety or depression). In turn, waking up repeatedly offers plenty of opportunities for presenting anxiety throughout the night. Finally, sleep fragmentation may contribute to daytime mood symptoms. In this context, insomnia follows sleep disruption and depression follows insomnia within a vicious circle (41).

Circadian modifications

The sleep/wake alternation is regulated by two biological mechanisms, the circadian and the homeostatic processes (42). While the homeostatic system regulates sleep intensity, the circadian clock controls sleep timing. This latter process is driven by an endogenous pacemaker located in the hypothalamic suprachiasmatic nuclei. 

Aging is typically associated with both alteration of the circadian system and a decrease in melatonin secretion, which are two strongly connected conditions. Limited data suggest that differences in circadian regulation (advanced circadian phase) in postmenopausal women could contribute to sleep difficulties, particularly a more fragmented sleep or early morning awakening (42). Animal models also suggest that alterations of reproductive hormone secretion may alter circadian rhythmicity (44), although many knowledge gaps remain. Circadian processes are critical to both sleep/wake and mood regulation. Consistent with findings in general populations, sleep/wake rhythms alterations are correlated with both higher anxiety and the presence of depression in menopausal women (45,46).

Together with the sharp decrease of oestrogen levels during menopause, even the gradual reduction of melatonin levels seems to play a role in developing insomnia. Indeed, these hormonal changes can eventually bring sleep disturbances and decreased quality of life in menopausal women. Toffol et al. demonstrated that postmenopausal women had lower night-time serum melatonin concentrations than perimenopausal women (45). Interestingly, a transient peak was observed at the time of full-blown menopause, where women can feel a transient improvement in sleep quality in spite of low oestrogen levels (47). Following this time period, melatonin secretion continues to decrease, sometimes to the extent that the woman experiences an advanced sleep phase syndrome. The loss of ovarian hormones during menopause could act on cognitive reserve both directly and indirectly through an increase of sleep disorders, accelerating cognitive decline (48).

Model of insomnia in the perimenopause

Conclusion

Sleep difficulties increase in prevalence as women transition menopause. For some women, sleep problems are severe and impact daytime functioning and quality of life and may have long-term consequences for mental and physical health. HFs are a unique aspect of insomnia in the menopausal transition and are strongly associated with reports of disrupted sleep, and HF-associated wakefulness makes a significant contribution to the amount of PSG-measured wakefulness during the night. In addition, given the co-occurrence of HFs and awakenings, women attribute those awakenings as specifically caused by HFs. Since some women may have sleep problems independent of HFs, other factors directly related to the menopausal transition (eg, instability/changes in the hormone environment with progressive decreases in estradiol and increases in FSH) and/or coincident with the transition (eg, movement disorders, mood disturbance, presence of a medical condition, and life stressors) also need to be considered. It, therefore, is critical to assess insomnia symptoms in the context of menopause as well as considering physical and mental health and presence of stressful life events. Given the presence of unique sleep disruptive factors (eg, HFs) and the multifactorial nature of sleep difficulties in women approaching menopause, with multiple factors often interacting, treatment needs to be tailored for women.

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Written by

Mike Wakeman, Pharmacist MSc, MSc, MSc, MA, BSc, MRPharmS

A pharmacist and healthcare specialist with 30 years’ experience in the natural products industry. Mike holds a Masters’s Degree in Pharmaceutical Analysis, Nutritional Medicine and Clinical Oncology.

The post Drift-synology solutions in the menopause appeared first on Wellbeing Magazine.

What are Bach flower remedies?

Bach flower remedies were created in the 1930s by Dr Bach who was a physician and homeopath. The system is based on the principle that emotional imbalances can lead to physical illness, and that the key to good health is to achieve a state of inner harmony. There are 38 different Bach flower remedies, each of which is used to treat a specific emotional issue. For example, the remedy Aspen is used for fear and anxiety, while Holly is used for anger. The remedies are made from the flowers of wild plants, and they are taken orally in liquid form. They are completely natural, with no side effects and are safe for people of all ages and can be used safely whilst on other forms of medication, without interaction. While Bach flower remedies are not a cure-all, they can be an effective tool for managing difficult emotions and promoting feelings of well-being.

How can Bach flower remedies help with Menopause?

The menopause transition can bring on a wide range of physical and emotional symptoms, including hot flashes, night sweats, sleep problems, mood swings, irritability, and fatigue. While some women sail through this time with no difficulties, others find it hard to cope. Bach flower remedies for menopause can help to ease the transition by providing a natural way to reduce stress, anxiety or depression and promote feelings of calm and wellbeing. With Bach flower remedies, menopause doesn’t have to be a time of upheaval and stress. Instead, it can be a time of growth and self-discovery. Below we explore some popular flower remedies for common menopause issues.

Mood swings

Mood swings can become more pronounced in menopause as women suffer hormonal fluctuations. If you’re suffering from menopause mood swings, here are some remedies you might want to consider –

Scleranthus

This is the balancing flower remedy and is helpful for people who are indecisive or who suffering from fluctuating moods.

Impatiens

This remedy is for people who are quick minded and often quick tempered! They want everything done in a hurry and can be irritable if that doesn’t happen.

Beech

Beech is for tolerance – or lack of tolerance. For those who are critical, judgemental or don’t suffer fools gladly!

Fatigue

Fatigue is a common issue during the menopause. There are two remedies generally indicated for fatigue –

Olive

This is for physical fatigue, whereby the person feels physically, mentally and spiritually exhausted. They have nothing left in the tank and their energy is completely depleted.

Hornbeam

This remedy is more for mental exhaustion, a lack of motivation or will to get out of bed and face the day.

Anxiety

Although anxiety obviously isn’t solely a menopause issue, this can be heightened during menopause or appear for the first time in many people. Below are some Bach flower remedies that can help with anxiety –

Mimulus

This is the remedy for anxieties with a known cause such as health or money worries.

Aspen

This is the remedy for anxieties with no known cause, but a general feeling of uneasiness or feeling on edge.

Depression

There are a number of different Bach flower remedies for depression of which the full list can be found at the link at the end of the article, however one main one to consider during menopause is Mustard.

Mustard

Mustard is for depression that comes and goes for no reason like dark clouds descending. It brings with it reduced joy and lack of energy.

Sleep

Looking for natural remedies for menopause sleep problems? Getting enough quality sleep is essential for overall health and wellbeing. However, many women find this to be a persistent issue during the menopause with issues including insomnia and night sweats. Here is a remedy to consider –

White Chestnut

This remedy is for people who have an overactive mind that won’t turn off, perhaps replaying things that have happened in the day or worrying about something. This may be impacting your sleep when you lie down to go to sleep or if you wake in the night to go to the toilet and your brain switches on and won’t let you go back to sleep.

Brain Fog

Brain fog can be incredibly debilitating for women, especially during the workplace. If you’re suffering with this, Clematis may be able to help –

Clematis

This remedy is for people who aren’t grounded, whose mind is living in a daydream and lacking focus. 

General emotional support during Menopause

The remedies below don’t fit into a specific category of emotional issue but can be common feelings during this transitional time.

Walnut

This remedy should be included for any menopausal woman as it is the remedy to support change and providing the ability to move forward, breaking links from the past and moving into a new phase of life with stability and keeping focused on your life path. This remedy can also help provide emotional stability from hormonal mood swings.

Honeysuckle

This is the remedy for those who yearn for the past and are constantly looking back in life, thinking about missing opportunities or regrets in life.

How to buy and use Bach flower remedies

Flower remedies are simple to use, taken orally four times a day. Through Mindful Remedies you can create a personalised remedy blend including up to seven remedies in a bottle. They’ve created a helpful page detailing all relevant flower remedies for menopause where you can create your own remedy which will be blended by hand and posted to you.

Click here to create a menopause remedy

You can also check out some of their 5 star reviews.

The post How to use Bach flower remedies for Menopause appeared first on Wellbeing Magazine.