by Tina Sendin March 02, 2021
Women nearing their mid-40s are most likely aware of one imminent thing: menopause. Some have a tough time because of symptoms (read: hot flushes, heavier or lighter period, mood swings).
But while these symptoms may sound unpleasant, good news is that they’re highly treatable through medications, therapies, home remedies, and lifestyle changes.
Menopause is a normal biological process for women accompanied by uncomfortable symptoms. It is an indication of the aging of the ovaries, decrease in the production of reproductive hormones, and loss of ability to naturally get pregnant. It occurs when a woman hasn’t menstruated in 12 straight months. In the US and UK, the average age this happens is 51 years old. [1,2] It can happen naturally or induced.
It can be split into three phases:
However, sometimes, it can be triggered suddenly when induced, usually by removal of the ovaries by surgery, or by ovaries shutdown related to a medical condition.
Some women, upon transitioning to perimonopause, may experience some or all of these symptoms: 
The reduced production of estrogen and fluctuations in hormone levels during all stages of menopause can also cause the following:
Women experience menopause differently. Some encounter it with a range of symptoms while some only got a few. Some, due to low tolerance to pain, may even have painful episodes while some may consider not needing any treatments at all. For those who may need it, the usual treatments are either of the two:
Ovaries do not produce enough estrogen and progesterone during menopause, so boosting the levels of these hormones through hormone therapy is an option. It can ease many symptoms such as hot flashes, vaginal dryness, hair loss, and emotional stress. It is also used as a precaution for osteoporosis.
There are two types: 
Estrogen is taken alone, generally recommended in low doses. It usually comes in pills or a patch, but can also be prescribed in cream, vaginal ring, gel, or spray forms.
This is a combination of estrogen and progesterone, available in its natural form or synthetic (progestin).
Since hormonal therapies are not for everyone, your medical practitioner may recommend changes in your diet and lifestyle. These are endorsed for women with other existing medical conditions:
Restricting your intake of spicy foods and caffeine decreases the severity of hot flashes. You can also incorporate plant estrogen (isoflavones) in your meals, like legumes such as soybeans, chickpeas, lentils, and other fruits and nuts.
Light to moderate exercises can help relieve other symptoms such as insomnia, while calm, tranquil types like yoga can help with easing mood swings and alleviating anxieties. Weight loss resulting from exercise and a healthy diet can also help to lessen hot flashes.
Talking to family, friends, or a therapist or psychologist about your experiences can be a great help to sort out and manage the different emotions during menopause.
Since hot flashes are experienced by almost 75% of menopausal women,  practitioners will almost always advise you to manage your room temperatures to cool day and night, wear layered and comfortable clothes, and quitting smoking.
Consult your doctor about supplements that you can take. Taking supplements that address menopause symptoms such as VALI Balance can help in relief and lessening of health risks. Other disruptive symptoms such as insomnia can be aided by taking sleep supplements.
The transition period of perimenopause, menopause and postmenopause can cause hot flashes, night sweats, vaginal dryness, urinary discomfort, sleeping issues, irritability, mood swings, headaches, low energy and weight gain. Balance supplements in your body with five natural herbs and nutrients that act to care for and help your body adjust to changing estrogen and hormone levels, and reduce discomfort from menopausal symptoms that get in the way of your life.
Read more about VALI Balance Menopause Relief here.
by Mark Miller July 08, 2021
Beginning an exercise program can be daunting, especially if you have never really been into fitness before.
Some people, when they exercise, strive for a bikini body. If you have a diving bell body, don't fret, you too can be helped by regular exercise. You can look better, but more important feel better if you eat right, exercise, and get enough sleep.
by Mark Miller July 06, 2021
You've heard running can help you slim down, help maintain heart and lung health, and keep your body strong. Those benefits alone can help you feel well mentally.
But did you know that running can also help lift your mood and even ward off depression? It can help you be more creative and productive and feel less stressed out.
No wonder about 50 million Americans, or 15 percent of the population, jog or run regularly!
by Mark Miller July 01, 2021
Whatever kind of intense exercise you do, whether running, weightlifting, team sports, or hard work, your body needs rest days.
In fact, Healthline says rest days are just as important as exercise days, and no regimen is complete without both exercise and rest. Rest enhances your energy and restores the body to full capacity.
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