How Can I Reduce the Risk Of Osteoporosis, If I Cant Exercise?

Osteoporosis

Is this a sign of osteoporosis?

Gina’s family has a history of osteoporosis. She is also aware that a large proportion women get it after menopause.

She is worried about getting it because she knows that weight bearing exercise and resistance training helps to prevent it, but she has a physical condition that prevents her from doing exercise.

She wanted to know how she could reduce her risk of osteoporosis, if she cant exercise.

I have heard about vibration therapy being used for patients who are unable to do any weight bearing activity, because of injuries related to their backs, hips and legs, but I didnt know much about it.

How Can I Reduce the Risk Of Osteoporosis If I Cant Exercise?


Here is an excerpt form an article about vibration therapy

Our bones are in constant flux, as old bone is broken down and new bone is created. If old bone is broken down faster than new bone is created, low bone density and eventually osteoporosis develops.

After menopause, women are more prone than men to develop osteoporosis. One reason is that their natural estrogen levels drop, and estrogen helps preserve bones. Women are advised to stimulate their bones through physical activity, particularly weight-bearing and resistance exercise. That’s because stress placed on the bones through activities such as running and weightlifting makes bones denser and stronger. Many drugs are also used to prevent and treat osteoporosis.

But for some women, exercise and medication may not be enough. As they age, health problems may limit women’s ability to get bone-enhancing exercise. And many women can’t tolerate or prefer not to take osteoporosis medications. That’s where vibration therapy might come in.

In low-intensity vibration therapy, you stand on a platform that resembles a bathroom scale. The device oscillates up and down a barely noticeable amount. Both the size and speed of the vibration are set to match the natural stimulation that occurs as your muscles relax and contract to maintain your posture.

the entire article

The theory behind the vibration technique is that it induces fast but short stretches and contractions in muscles and tendon fibres, causing increases in muscle power and strength.

However you should be aware that almost no studies have been conducted in vibration therapy as a means to reduce the risk of osteoporosis. Also, people who are unable to exercise due to physical limitations, may already have weakened bones and therefore the risk of fractures during the therapy may be fairly high.

There is something else that you can do to reduce the risk of osteoporosis if you cant exercise. It has to do with nutrition.

There are foods with an acid impact on the body that accelerate bone loss and foods with an alkaline impact that stop or reverse bone loss. Protein and starch are acidic foods. Vegetables and fruit are alkaline foods.

You will reduce your risk of osteoporosis, if you change the way in which you eat to 80% alkaline foods and 20% acid foods. I realize that this will be a very major change from the way in which you have been accustomed to eating.

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What Can I Do For Menopause Relief If I Had Breast Cancer?

Menopause Relief

I cant take HRT to relieve my symptoms because I had breast cancer

Carol has severe and frequent hot flashes, night sweats and mood swings. She is desperate to do something about it.

She cannot take hormones for menopause relief, because she has been treated for breast cancer. Her question to me was what can I do for menopause relief if I had breast cancer?

A recent study in the Netherlands has shown that talk therapy and exercise has significantly reduced hot flashes, night sweats, and vaginal dryness in the woman who participated in the study. Also, the subjects attitudes to sexual activity improved.

I showed Carol several articles about this study and then we discussed this approach in more detail. I will share the essence of our conversation with you, a little later in this post.

What Can I Do For Menopause Relief If I Had Breast Cancer?

Here is an excerpt from an article from Reuters about this study

Younger women who are thrust into menopause because of breast cancer treatment may get some relief from talk therapy and regular exercise, a new study from the Netherlands suggests.

Symptoms including hot flashes and vaginal dryness often come on gradually for women who go through natural menopause, as the body’s production of hormones slowly dwindles.

But that’s not often the case for women who are diagnosed with breast cancer before menopause and treated with chemotherapy and other potent drugs.

“Oftentimes with women with breast cancer who experience treatment-induced menopause, the symptoms are much more severe than in natural menopause,” said Neil Aaronson from The Netherlands Cancer Institute in Amsterdam, who worked on the study.

What’s more, those women shouldn’t take replacement hormones – an effective but controversial treatment for menopause-related symptoms – because they can put them at risk of a cancer recurrence.

For the new study, Aaronson and his colleagues randomly assigned 422 women with breast cancer and treatment-induced menopause to one of four groups.

One group went to six weekly therapy sessions, another consulted with physiotherapists and started tailored exercise programs, a third did both therapy and exercise and the final group was put on a waitlist.

The type of group treatment, known as cognitive behavioral therapy, included relaxation exercises and addressed symptoms as well as body image and sexuality issues.

Six months later, women in the talk therapy, exercise and combined groups reported an improvement in treatment-related symptoms.

the full article

This study involved a form of talk therapy called Cognitive Behavioral Therapy (CBT), which included relaxation training, for some participants in the study. The inclusion of relaxation training was very significant.

The study divided participants into three groups: one group just had CBT, another had physiotherapy and physical exercise and the third group had CBT and exercise. It was this last group that had experienced significant menopause relief from symptoms.

The authors of the study concluded that the reason the third group experienced the best results, in terms of reduced symptoms, was because it included the relaxation training, which reduced the frequency and/or the perception of symptom severity. Physical exercise, without the stress reduction component, does not produce the same degree of symptom reduction.

So what is the message that you can take from this, if you are asking the question what can I do for menopause relief if I had breast cancer? I would say that you should do daily aerobic exercise and also do yoga or some form of meditation to reduce stress.

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How Much Does HRT Cost?

Cost Of HRT

I am not sure that I can afford HRT

Debbie was getting desperate. Her hot flashes, night sweats and mood swings…..together with the disturbed sleep as result of her symptoms….. were taking its toll.

In her most recent session, she said that she couldnt take it any longer and that she was now considering taking HRT. She wanted to know how much does HRT cost.

This is a simple question, but it does not have a simple answer. The cost of hrt treatment varies from woman to woman and there are many factors involved in the cost.

To help her to understand the factors better, I referred her to a paper written by Dr Wulf H. Utian, one of the foremost authorities in the world on Menopause. He was also founding executive president of the North American Menopause Society.

How Much Does HRT Cost?

Here is an excerpt from the paper. The paper covers much more than the cost of HRT, but the cost is addressed without specifying a dollar amount. I provided Debbie with average costs, which I will share with you after the excerpt

Costs associated with HT include one or two visits for diagnosis and medication prescription as well as follow-up visits and telephone calls to manage side effects and evaluate the efficacy of therapy.

Serious, but rare, adverse events associated with HT can lead to exceptionally high acute and chronic costs.

Evaluation and management of more common transient adverse events, including vaginal and uterine bleeding, breast discomfort, and breast nodularity, can also add significantly to the overall cost of HT for menopause-related symptoms.

Approximately one third of patients who use HT switch to another form of therapy or make medication adjustments
because of adverse events or compliance problems, increasing the overall cost of therapy.

the whole paper

HRT can be costly. The cost factors involved are visits to your doctor, blood tests, possible other tests, and the medication itself.

If you press me for an answer to the question how much does HRT cost, I would say that on average it costs more than $2,000 annually.

Then you have to consider the matter of health insurance. If you dont have it, HRT is an expensive option for many women.

However even if you have health insurance, the cost of HRT can be prohibitive. Some health policies do not cover HRT at all. Others may cover the doctor visits, but not the medication.

And then there is the matter of the deductible amount in your policy. If the deductible in your policy is $2,000 or more, you will personally be footing the cost of HRT.

I hope that you now have a better idea of the costs involved in taking HRT.

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Does Menopause Cause Changes In Body Odor?

Changes In Body Odor

My husband says that I smell different, but I dont notice the change

Linda began her session by asking “does menopause cause changes in body odor“.

My first response was to ask her why she was asking this question.

She said that her husband said that since menopause her smell (body odor) had become stronger.

She said that since her husband said that to her, she has become more aware of it herself to the point of becoming self conscious about it.

She also said that, she is worried that others will notice it when she is in social situations.

I told Linda that I was going to follow a 2 pronged approach in helping her with this matter…..as clearly it was a concern to her

  1. I was going to help her to understand why her body odor had become stronger since menopause
  2. I was going to review with her what she could do about the situation

The first thing that I did was to have her read an article about menopause and body odor.

Does Menopause Cause Changes In Body Odor?

Here is an excerpt from the article I shared with Linda about menopause and body odor

Body odor is a byproduct of sweat, the body´s natural cooling system. Women possess two types of sweat glands.

Eccrine Glands

  • Located all over body
  • Produce odorless sweat
  • Sweat is released onto body´s surface

Apocrine Glands

  • Produce fatty sweat inside of the gland
  • Located near hair follicles
  • Sweat is pushed to surface when women feel anxious, stressed, or during exercise

In the case of sweat produced by the apocrine glands, which are located near hair follicles on the scalp, underarms, and groin area, the sweat contains fatty compounds. Bacteria feed on this sweat when it is secreted to the skin´s surface, and the resulting waste products, fatty acids, ammonia, and chemical reactions form a palpable odor which is unique for every woman.

Changes in Body Odor and Menopause

Numerous typical menopausal symptoms can cause an increase in sweat production, which can lead to changes in body odor. Hot flashes and night sweats in particular have a strong effect, though psychological symptoms such as depression, panic attacks, or anxiety can lead to an increase in the incidence of sweating as well. More sweat leads to changes in body odor.

Causes of Changes in Body Odor

For most mid aged women, hormone fluctuations are the primary cause for changes in body odor. The main player is estrogen, which is responsible for helping regulate the hypothalamus, the part of the brain that controls body temperature.

When estrogen levels drop, as is common during menopause, a false message is sent to the hypothalamus saying that the body odor hormone estrogen is overheated. At this, the hypothalamus springs into action, causing an increase in sweat production and changes in body odor as a final result.

the full article

This article enabled her to answer her question does menopause cause changes in body odor. She understands that her body odor really has not changed, as a result of menopause. It merely became stronger and more noticeable than in the past, because her body has been producing more apocrine sweat than it had previously.

Now she was ready to address what she could do to reduce the strength of the odor.

As the decrease of estrogen in her body has brought about hot flashes and night sweats and other menopause symptoms that are stress related, we discussed how she could reduce these symptoms…..which would reduce the amount of sweat her body produced and therefore the strength of body odor.

How to reduce those symptoms is covered in other posts.

I did emphasize to her that a diet rich in zinc and magnesium is very helpful in reducing body odor and that if she increased her intake of green leafy vegetable, it would help her. I also told her that as vitamins A and B also help to decrease body odor, it would be advisable to take these and and zinc and magnesium, as supplements.

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Why Is It So Hard To Lose Weight During Menopause?

lose weight during menopause

Why am I not losing this? I exercise every day

I have been asked why is it so hard to lose weight during menopause…..literally a thousand times.

Just recently Jenny gave vent to her frustration about this in a session with me. She said that she and her husband follow a similar exercise routine and they have similar eating habits and routines. Yet the belly fat pours off him and her tummy fat hardly changes.

I always knew that women had a tendency for weight gain during menopause, around the midsection and that this fat was hard to shift…..but I didnt know why.

New research may have provided the answer.

Why Is It So Hard To Lose Weight During Menopause?

Here is an excerpt from an article about a new study that has looked into why women tend to gain weight around their mid section during menopause, and why it is so difficult to lose weight during menopause.

Researchers at Ohio State’s Comprehensive Cancer Center have found that a high-fat diet triggers a chemical reaction involving a particular enzyme in female mice, that may lead to weight gain in the abdomen.

Humans share the same enzyme, which could not only help explain how women gain weight, but could shed some light on why they tend to store more fat following menopause.

“In females – but only in females – this process leads to the production of a hormone, which was associated with the development of obesity,” said Ouliana Ziouzenkova, assistant professor of human nutrition at Ohio State University and senior author of the study. “Somehow, in males, this mechanism was not really working.”

Later in the article it says

So, why is it that females may be more prone to this problem than males?

The difference may involve the female hormone estrogen. Younger women have higher levels of estrogen, which appears to help them burn fat more efficiently by suppressing this particular enzyme. But as women get older, estrogen levels drop, and when they do, this enzyme is much more active and more prevalent in females.

“On high fat diets, it could be increased as high as 9-fold,” said Ziouzenkova. “But only in the females, not in the males. This leads to fat formation in females at much higher rates,” she said.

the complete article

This study has found the probable reason why it is so hard to lose weight during menopause. It is the decreased estrogen levels in your body during menopause

This could lead some to say that estrogen HRT would be a good way to lose weight during menopause….because it increases the estrogen levels in the body.

I do not think that this is the thing to do, because of the well known health risks associated with HRT.

A better way to achieve the weight loss you want, is to change the way you eat. Follow a well balanced nutritious diet, that is free of processed food and that greatly reduces your intake of high fat food. Also, do daily exercise.

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Is There Menopause Relief From Memory Loss?

Menopause Relief

My family knows that I have misplaced something when I put this sign to my face

Betty was distressed….she was forgetting the names of her friends, she was repeating herself, she became confused easily and she was losing things. She was frightened that she was losing her mind.

She wanted to know if I thought it was early stages of alzheimers. When I told her that memory loss was a common menopause symptom and that I doubted very much if it was a sign of alzheimers, she asked is there menopause relief from memory loss.

I told her that earlier research had led doctors to think that memory loss, during menopause, was related to hot flashes and the sleep related problems that come from it.

However recent research has found that it is not due to hot flashes, but rather that the fall in estrogen levels during menopause affects parts of the brain involved in memory performance.

Is There Menopause Relief From Memory Loss?

A study was conducted that looked into the reduced mental faculties experienced by women during menopause. The study was lead by Pauline Maki, Ph.D., professor, psychiatry and psychology, and director, Women’s Health Mental Health Research, University of Illinois at Chicago. Here is an excerpt from an article that reported on the results of the study

This suggests that menopause fog is due not just to poor mood and distractions like hot flashes and poor sleep, but to the direct effect of changing levels of hormones like estrogen. Estrogen is thought to influence parts of the brain involved in memory.

While the researchers did not find an association between level of estrogen in the blood and memory ability, it is probably changes in estrogen levels in the brain that are important, and these are next to impossible to measure, Maki said.

In addition to changes related to menopause, a number of other stressors in life, from work to taking care of children and parents, that pile up around the same time as menopause can hinder memory and ability to concentrate, said Nancy Woods, a professor at the University of Washington School of Nursing.

While the study supports that women experience memory setbacks, particularly in working memory and attention, there are some positive messages to take from it, Woods said. It is helpful for women to know that what they are going through is normal and that their memory problems are not necessarily an early sign of dementia.

In fact, research indicates that after menopause, when hormone levels stabilize, many women regain their cognitive ability, Maki said.

the complete article

It may be comforting to know about this study, but it doesnt help the woman having memory problems during menopause. What can a woman do about it? Is there menopause relief from memory loss?

The answer is yes.

The hormonal changes in your body during menopause reduces the ability of your body to absorb vitamins and minerals from the food that you eat. Memory loss is related to a deficiency in vitamin B12.

Vitamin B12 protects neurons and is fundamental to healthy brain performance and memory. If you address a vitamin B12 deficiency, it can provide menopause relief from memory problems.

A major scientific study of 1,200 menopausal women showed that 1/3 of them improved their memory by approximately 20% by taking a vitamin B12 supplement.

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If I Take HRT And Then Stop, Will My Symptoms Return?

Menopause Relief

The hot flashes are becoming unbearable

Jill has been experiencing frequent and severe hot flashes. She said that they were ruining her marriage.

Her relationship was deteriorating so badly that she was considering taking HRT. She asked me “if I take HRT and then stop, will my symptoms return?“. This is a very good question to ask.

In the past, medical studies have found that if a woman stops hormone treatment prior top the end of menopause, that her symptoms may return.

Now a new study has looked into the affect of taking antidepressants for menopause relief. It found that approximately 1/3 of women who took them for menopause relief, but stop prior to the end of menopause, will experience a return of their menopause symptoms.

Does this hold true for hormone therapy as well?

If I Take HRT And Then Stop, Will My Symptoms Return?

Here is an excerpt from an article that is appearing on the Reuters site about the study. At the end of the article an eminent doctor, not connected to the study, said that what holds true for antidepressant usage for menopause relief, also holds true for hormone therapy

For about a third of women taking antidepressants to treat menopause symptoms, hot flashes and night sweats will return after discontinuing the drug, according to a new study.

The article goes on to say

Menopause symptoms returned for about a third of the women who had seen an improvement on the drugs.

Later in the article it says

Dr. Judith Ockene, a professor at the University of Massachusetts Medical School, who did not participate in the research, said it’s the onus of physicians, the media and patients themselves to understand the pros and cons of taking the medication.

“I think women should be educated about the likelihood of (symptom) relapse when they discontinue SSRIs, even if they perceive benefits in the short term,” she said.

Ockene pointed out that some women experience a rebounding of symptoms after they stop taking hormone replacement therapy too.

“We say if women are taking hormones to help them with menopausal symptoms, then they need to be mindful of the fact that when they stop them they may have a return of their symptoms,” Ockene told Reuters Health.

the full article

I think that there is important information in this article for women currently taking HRT or who are considering it.

Today doctors who encourage women to take HRT for menopause relief, advise that it should only be taken for a short amount of time, because of the health risks associated with taking HRT. They are vague about defining a short period of time, but push come to shove they will say it means 12-18 months.

However most women experience menopause symptoms for from 2 – 5 years.

If you take HRT for menopause relief from your symptoms for 12 – 18 months, you will probably experience an elimination of those symptoms, or a great reduction in their frequency and severity, during that time.

If you are looking for an answer to the question if I take HRT and then stop, will my symptoms return……I think that the answer lies in the math presented in this post.

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What To Do To Relieve Urinary Incontinence During Menopause

Urinary Incontinence During Menopause

Oooops I leaked. I wonder if anyone noticed

Jenny began her session by saying that she was embarrassed to talk about about her urinary incontinence. She said that it had become such a problem for her that she had taken to wearing a sanitary pad more and more.

She wanted to know what to do to relieve urinary incontinence during menopause.

First of all I assured her that urinary incontinence during menopause is quite common…..but that women dont talk about it because it is too embarrassing. Approximately 40% of menopausal women experience it.

Because Jenny is overweight, I showed her an article about a 2009 medical study that found that obesity plays a bigger part in urinary incontinence during menopause, than the changing hormones. The researchers said that urinary incontinence in women between ages 45 and 55 (the average age when menopause occurs) has more to do with the changing body shape that often occurs during that time.

Reduced estrogen levels during menopause certainly plays a part in menopause incontinence, as estrogen helps to keep a woman´s muscles strong…..including the muscles that enable her to maintain control of her bladder. Estrogen also contributes to the health of the urinary tract lining. When estrogen levels drop, as they do during menopause, the muscles weaken and the bladder is more difficult to control.

What To Do To Relieve Urinary Incontinence During Menopause

An article has recently appeared on the Vitals site about weight and urinary incontinence during menopause. It is written by an OB-GYN. Here is an excerpt from the article

There are many factors that can impact a woman’s likelihood of developing a pelvic floor disorder (PFD). In addition to age, vaginal childbirth, menopause, and smoking, weight can also play a factor in increasing a woman’s chance of developing a PFD.

PFDs occur when women have weakened pelvic muscles or tears in the connective tissues that cause bladder control problems, bowel control problems or pelvic organ prolapse, which is the dropping of the bladder, urethra, cervix and/or rectum caused by the loss of normal support of the vagina.

Overweight or obese women have increased pressure on the bladder and often lack strength in their pelvic muscles, and they are at an increased risk of developing pelvic organ prolapse and urinary incontinence.

the complete article

Many women experience perhaps the most embarrassing menopause symptom……urinary incontinence….when laughing or sneezing. That is when they tend to notice the lack of bladder control.

When a menopausal woman is overweight, the weight plus the loss of estrogen causes a weakening of the muscles and tissues in the pelvic area…..where the bladder resides. The bladder becomes too weak to prevent urine leaks.

Urine leakage during menopause is avoidable. If you want to know what to do to relieve urinary incontinence during menopause, pay attention to what follows. Menopausal women can alleviate incontinence by losing weight and strengthening their pelvic floor muscles, which control the bladder.

You lose weight by doing some form of aerobic exercise every day and improving your diet by eating fresh healthy foods and cutting out, or greatly reducing, processed food. If you eat large portions of food, you need to reduce it.

There are several exercise techniques that will strengthen your pelvic muscles and therefor your bladder. These include kegels, pilates and yoga. You can learn more about them by searching on the internet.

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Taking Just 6000 Steps Per Day Brings Menopause Relief

Menopause Relief

Weight is just piling on my tummy since menopause

Betty knew that the excess weight she was carrying was exacerbating her menopause symptoms.

She said to me “Mickey….I am running every day now, but I hate it. I know that I wont keep doing it. What else can I do?”

I said to her “who told you that you have to run? There are other ways to exercise to lose weight that brings menopause relief. Think about this……taking just 6000 steps per day brings menopause relief“.

I told her that 6000 steps amounts to around 3 miles, which isnt that much really.

I then asked her to think about all of the different activities that she could do that can result in her taking 6000 steps in a day. She came up with some activities she enjoyed doing……like walking her dog, going shopping more often at the mall, gardening, and dancing and taking dance classes.

A study about the health benefits of taking 6000 steps per day has recently been published in the journal Menopause.

Taking Just 6000 Steps Per Day Brings Menopause Relief

Here is an excerpt from an article about that study

The findings of the study revealed that women who walked 6,000 or more steps a day were significantly less obese than those who walked lesser.

Also, they were found to be less likely to have metabolic syndrome or diabetes, irrespective of them having attained menopause (when risks of contracting these
diseases are high).

“For midlife women, it looks like the journey to health begins with 6,000 steps,” the report said.

The study is published in Menopause, the journal of the North American Menopause Society.

Studies have shown previously that usage of pedometers (which measures steps) could reduce people’s chances of contracting diabetes by half.

Many studies have shown previously that walking has many health benefits.

the entire article

There is no doubt that weight loss brings relief from menopause symptoms and studies have shown that increasing the amount of physical activity that you do, is the most effective way to lose weight. Of course you have to follow a sensible diet, as well.

I am reminded of a study that was done several years ago that looked into the affect that moving from the country to a city, and vice versa, had on weight control.

The study showed that within 1 year, those who moved to the city lost around 15 pounds and those who moved to the country gained an equivalent amount of weight. The reason found for this was….. that folks living in the city walked more, in doing their daily chores, tasks and activities. Folks living in the country did more driving, rather than walking, because of the greater distances involved.

So take this away……from having read this post. You dont have to force yourself to do a form of exercise that you abhor, in order to lose weight and reduce your menopause symptoms. Taking just 6000 steps per day brings menopause relief and you can achieve that by doing activities that you enjoy.

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Relaxation Therapy Brings Menopause Relief From Hot Flashes

Menopause Relief

I've had enough of these hot flashes

“Mickey…..I am looking for a non HRT way to reduce my hot flashes, that will not involve physical exertion. My doctor advises against strenuous exercise, because of my heart condition. What are my options?”

I reviewed a few options with this patient. We discussed meditation and acupuncture, as well as a new technique called relaxation therapy. A new study has shown that relaxation therapy brings menopause relief from hot flashes.

After delving into the relaxation technique, my patient chose it as her favored option.

I thought that you would be interested to learn something about how the relaxation technique could help you to reduce your hot flashes.

Relaxation Therapy Brings Menopause Relief From Hot Flashes

Here is an excerpt of an article about the study that is appearing on the e Max Health site

At Linkoping University and Linkoping University Hospital in Sweden, a team led by the Women’s Clinic consultant Elizabeth Nedstrand studied the effects of applied relaxation versus no treatment on 60 women who were suffering with moderate to severe symptoms of hot flashes (at least 50 episodes per week) and who were otherwise healthy.

The applied relaxation technique involved breathing therapy, which focused on helping the women relax each of their muscle groups and therefore achieve overall relaxation. The women were shown how to do the technique so they could continue their therapy at home.

All of the women were asked to keep a diary during the intervention and for three months after it ended, noting the number of hot flashes and commenting on their quality of life. The women also submitted a saliva sample so the researchers could look at their level of the stress hormone cortisol.

Here’s what the researchers found

  • Women who participated in the relaxation therapy reduced the number of hot flashes they experienced daily from an average of 9.1 to 4.4
  • The benefit of the relaxation therapy remained for three months after the last therapy session
  • Women who practiced relaxation therapy also said they had a better quality of life, including enhanced memory, concentration, and sleep, and reduced anxiety
  • Although women in the relaxation group experienced many benefits, there were no significance differences in their stress hormone secretions when compared with women in the control group
  • Women in the control group has an insignificant decline in the number of hot flashes per day, from 9.7 to 7.8

the entire article

It makes sense to me that the relaxation technique brings menopause relief from hot flashes.

The principles upon which it is based are similar to those involved in meditation. Both approaches seek to reduce stress. Several studies have found that stress reduction provides menopause relief from hot flashes, as well as other menopause symptoms.

Meditation reduces mental stress, which in turn reduces physical stress on the body. The relaxation technique works directly on reducing the physical stress on the body. The reduction of physical stress on the body reduces hot flashes.

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