Celebrate International Women’s Day by Taking Charge of Your Health!
Ladies, let’s raise a glass to us! This International Women’s Day, we’re diving into the real talk about menopause and low energy—because let’s face it, fatigue, hot flashes, and that mysteriously dry mouth are just some of the challenges that we face as we get older. But here’s the good news: science-backed, natural solutions can help you feel like your vibrant self again. Whether you’re battling brain fog or wondering why the room suddenly feels like a sauna, we’ve got your back. Let’s explore how to boost nitric oxide, soothe menopause symptoms, and even improve your balance— here are some of my favorite tips and techniques and some surprising facts about how to make this best time of your life!
Feeling Drained? Your Nitric Oxide Levels Might Be to Blame
Ever feel like your get-up-and-go got up and left? You’re not imagining it. Research shows 8 out of 10 women over 40 have low nitric oxide (NO)—a superstar molecule that keeps your blood flowing, brain sharp, and energy steady. Here’s the kicker: estrogen helps your body produce NO, but as hormones dip during menopause, so does this critical compound. The result? Fatigue, forgetfulness, irritability, and even higher blood pressure.
First things first: Chat with your doctor to rule out other causes (safety first!). If low NO is the culprit, try these simple, science-approved fixes:
- Go Green (and Red, and Purple): Load your plate with nitrate-rich foods like beets, spinach, arugula, and celery. Toss in berries, apples, and bananas for a double whammy of circulation support and potassium-powered energy.
- Hum Your Way to Health: A quirky Swedish study found that humming for 20 seconds, several times a day, can boost nasal nitric oxide by 15 times! The vibrations stimulate your sinuses, turning your morning shower into a NO-boosting concert.
- Breathe Like a Pro: Ditch mouth breathing! Inhale through your nose to maximize NO absorption. Try “box breathing” (inhale 4 seconds, hold 4, exhale 4) to calm your mind and energize your cells.
Here’s one of my favorite recipes to naturally boost energy levels:
Energizing Beet & Berry Blast Smoothie
Blend until creamy:
- 1 small cooked beet (or raw beet if you have a high speed blender)
- ½ cup frozen blueberries
- 1 handful spinach (iron + nitrates = win-win)
- 1 banana (for creamy, natural sweetness)
- 1 cup almond milk (or your fave plant-based milk)
- 1 tsp chia seeds (omega-3s for brain health)
Sip this vibrant smoothie at breakfast, and you’ll be humming (literally) through your morning!
Menopause Unmasked: Hot Flashes, Insomnia, and Sneaky Symptoms
Menopause isn’t just hot flashes and sleepless nights—it’s a full-body reboot with some interesting surprises. Let’s tackle the lesser-known issues such as dizziness and dry mouth (to name a few). Here are some natural fixes to try:
Dizzy Spells? Ginkgo Biloba to the Rescue
Ever feel like the room is spinning after standing up? You’re not alone. Twice as many women experience vertigo in their 40s compared to their 30s, thanks to estrogen swings weakening the inner ear’s balance sensors. But here’s a game-changer: a study by leading researchers found that 240 mg of Ginkgo Biloba daily improved balance and stability by 60% in just 3 months. This ancient herb boosts blood flow to your brain and inner ear, helping you stay steady on your feet. Always check with your doc before starting supplements—safety first!
Dry Mouth? Xylitol Gum Is Your New BFF
Is your mouth suddenly as dry as a desert? Blame estrogen’s disappearing act, which disrupts saliva production in 45% of menopausal women. Less saliva means more bacteria partying on your gums, which can lead to decay. But there’s a sweet solution: xylitol.
This natural sugar substitute isn’t just tasty—it’s a saliva superhero. Studies show xylitol gum or candies can boost saliva flow and slash cavity risk by 59%. Plus, it’s gentle on blood sugar!
Top Xylitol Gum Picks (Amazon-Friendly!):
- Spry Xylitol Gum: Available in refreshing peppermint or cinnamon, Spry is a dentist favorite for stimulating saliva and protecting enamel.
- Epic Dental Xylitol Gum: Sugar-free and packed with 1 gram of xylitol per piece, this gum supports oral health and freshens breath.
- PUR Gum: Aspartame-free and non-GMO, PUR’s xylitol formula comes in fun flavors like spearmint and watermelon.
Pro Tip: Start with 1–2 pieces daily to avoid tummy upset, and gradually increase. Your mouth (and dentist) will thank you!
Anxiety + Hot Flashes? Breathe Like a Zen Master
Anxiety and hot flashes are like that annoying duo who crash every party. Research shows women with moderate anxiety are 3x more likely to report frequent hot flashes. But here’s the secret: you can calm both with your breath.
Dr. Sarah Gottfried, OB/GYN and author of The Brain Body Diet, shares that paced breathing slashed hot flash frequency by 52% in clinical studies. Here’s how to try it:
- Inhale deeply through your nose for 5 seconds.
- Hold your breath for 10 seconds.
- Exhale slowly for 5 seconds.
Repeat for 20 minutes daily (bonus points if you do it while sipping herbal tea!).
Skin Feeling Sahara-Level Dry? Estrogen’s Exit is the Culprit
Menopause doesn’t just mess with your mood—it can leave your skin parched, too. Dropping estrogen levels slow collagen production, leading to dryness and wrinkles. Combat it with:
- Hyaluronic Acid Serums: Lock in moisture without greasiness.
- Omega-3s: Add flaxseeds or walnuts to your diet to nourish skin from within.
The Bottom Line: You’ve Got This!
So on this International Women’s Day, let’s reclaim our vitality. Menopause isn’t a full stop—it’s a just a passage in your health journey. With nitric oxide-boosting foods, Ginkgo Biloba, xylitol gum, and mindful breathing, you can tackle fatigue, dizziness, and dry mouth head-on.
Remember: Always partner with your healthcare provider to tailor these tips to your needs. Here’s to thriving—not just surviving—in your 40s, 50s, and beyond!
Happy International Women’s Day—because every woman deserves to feel empowered, energized, and unstoppable! 🌸
As always, consult with your healthcare provider before making changes to your diet, supplements, or health routine.
Cheers to a healthier, happier you!❤️
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