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Women’s Health

Mental health and Menopause

Mental health and Menopause

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Menopause can be hard enough time with physical symptoms let alone the impact it can have on your mental health. Mental health and menopause aren’t spoken about enough but you are not alone around 70% of women experience some sort of mental health impact during menopause. The breadth of symptoms arising from fluctuations & low levels of our reproductive hormones is vast and can be overwhelming

Symptoms you may feel:

  • Anger and irritability
  • Anxiety
  • Forgetfulness
  • Loss of self-esteem
  • Loss of confidence
  • Low mood and feelings of sadness or depression
  • Poor concentration – often described as ‘brain fog’ and/or lost wordS

Menopause and mental health conditions

While menopause isn’t a mental health condition, it can affect your mental health. Hormone changes during menopause can sometimes make mental health conditions worse.

  • If you have a history of depression you’re more likely to be depressed during menopause.
  • If you have bipolar disorder you may experience more depressive episodes. This is likely to be linked to a decrease in oestrogen.
  • If you have schizophrenia, you may find your symptoms get worse, and you need a higher dose of medication.

Not all women are affected but speak to your doctor if you find your mental health condition harder to manage. Changes to your treatment may help you feel better.

Physical Changes and there impacts

Some of the physical changes such as changes in body shape or weight gain that women can experience as they go through menopause can affect the way they feel about themselves, their confidence and self-esteem. This is a big change for your body so it is so important to give yourself time and space to work through and process this.

Speaking to other women who are going through this can help as they are most likely feeling the same weather that be experiencing the same physical changes or mental impacts. It can be difficult to find time for yourself and manage your day-to-day life but it is so important for your mental health especially during menopause to take time for yourself even if it’s for a daily walk or sitting down for a cup of tea to break the pressure up of how you are feeling, giving yourself that time to relax.

Help you can use

You might want to consider various treatments to help relieve some of the psychological impacts of menopause. Speak to your local GP practice and they can provide you with the right support and help. treatments can include;

  • Cognitive Behavioural therapy
  • Hormone replacement therapy
  • Counselling

Remember everyone’s mind and body is different something that may work for someone else may not work for you visa versa, it is important to try all available options that may help you in different ways.

 

VitaproHealth

At vitapro health we have a range of vegan products that can help with the symptoms menopause can bring. Check out our Menopause bundle for our combination of vitamins and supplements to get you on the road to feeling like yourself again.

We also have various products to help with mental symptoms you may be feeling such as

5 Essential Vitamins Women Need to Take
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5 Essential Vitamins Women Need to Take

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Don’t get me wrong, performing all the skincare morning and bedtime routines, and applying sunscreen and moisturisers do help retain a healthy and youthful look. However as much as you may take care of what’s on the outside, it’s what’s on the inside that really matters.

Vitamins and supplements can be a healthy way of maintaining all the nutrients one needs in their diet. It’s essential for every woman who cares for their health, to be diligent with what they are consuming.

We have researched and compiled what we think are 5 essential vitamins/supplements that women need to add to their diet.

Vitamin D

The first vitamin and maybe the most well-known (for a reason) is vitamin D. Also known as the sunshine vitamin, our bodies produce vitamin D with the help of adequate sun exposure. It works to help keep your bones and teeth healthy. However, if you’re in the UK then it is likely that you may be deficient in vitamin D as there’s a lack of sun during our autumn and winter period.

Iron

Iron is very important for women, especially those who still have their period, are pregnant, or breastfeeding. Women need healthy iron levels to support normal red blood cell formation and oxygen transport. Most natural sources of iron come from animal products, like red meat.

Omega 3

Omega 3 supports your heart, vision, and brain function, making it important for everyone – especially expectant mothers. This fatty acid can also be found in fish such as Mackerel, Trout, Herring, Tuna, Salmon, and Sardines.

Folate

It would help if you had folate to look healthy. Our cells need it to make DNA; without DNA, cells wouldn’t function properly. Nor would they make new cells and tissue, such as skin and hair.

B Vitamins

The B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) pyridoxine (B6), cobalamin (B12), and biotin. B vitamins are essential for producing the energy necessary to meet everyday life’s demands, whether going to the gym, doing laundry, showering, or giving a presentation at work. If we had to pick one out of these we would go with Biotin.

Nutrient needs differ throughout a woman’s life. Deficiencies are also more common during certain life stages, such as pregnancy, and particular circumstances, like when a woman smokes or drinks excessively or is diagnosed with a medical condition.

To avoid deficiencies as much as possible, make sure your diet is balanced and you consume all the nutrients you need through fruits, vegetables, proteins and more time you can find in this blog. You can also have our Routine Vita Veg Capsules for 14 organic fruits, berries, vegetables and herbs on a daily basis, in just one convenient supplement.

How Often Should You Wash Your Bra

How Often Should You Wash Your Bra

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If you’re reading this, you’re probably wondering how often you should wash your bra. If you’re anything like me, you just have a few that fit well beneath your shirts, which means you’ll be putting them off and cleaning them over again. Maintaining that quantity of laundry is inconvenient, especially because you have to wait so long for them to air-dry. Furthermore, cleaning your bras too frequently might cause the fabric and elastic to wear out faster.

For a long time, I’ve suspected that I don’t wash my bras frequently enough. I’m a huge supporter of the sniff test—if it still smells good, I put it on and go about my business. But I’ve always questioned if this is a good tactic. As a result, I sought the advice of various professionals. Here’s what they have to say about how often you should wash your bras and what can happen if you procrastinate too long.

How often you need to wash your bras really depends on how sweaty you get

 

 

 

 

 

 

 

 

Even though bras are considered underwear, they are not on the same level as underwear. Those should be washed after each use. When it comes to how often to wash bras, consider how oily your skin is and how sweaty you become on a daily basis.

It doesn’t need to be washed after every wear if you’re going out and not sweating. But if it’s hot out and you’re arriving at the office drenched in sweat, your bra will get stinky much faster and require more frequent washing.

Sweat serves as a breeding ground for bacteria and yeast, which naturally live on our skin. However, the more sweat and oil that sits on your skin, the more food these microbes get. This can lead to an overabundance of these microbes, which can cause problems like breakouts. Any folds in your skin are more prone to this buildup, which is especially problematic for women who have larger breasts.

Another factor that can cause problems is sweat. Some people are sensitive to the minerals in sweat, which can cause dermatitis (skin irritation). Some people have itchy, irritated skin when these minerals build up and sit on their skin for a long time. If your bra is too tight and rubs against your skin, it can be even more uncomfortable.

Aside from pimples and itchy skin, the chances of getting a skin infection from a dirty bra are extremely slim. It’s unlikely that a bra would cause an infection on its own. If you have a cut where your bra falls and the right buildup of potentially infection-causing bacteria, it is definitely possible. That bacteria could theoretically enter your skin and cause an infection. However, it’s unlikely, especially if you wash your skin frequently and maintain good personal hygiene.

For more information on skincare and what foods to eat to improve it. Here is a blog we wrote on What to Put In Your Diet to Improve Your Skin.

There are a few signs your bra needs washing ASAP

Here are four telltale signs that the time has come

It turns out that the sniff test is quite useful in this situation. Organisms that live under our armpits metabolise some of the components in our sweat. Odour is a common side effect of this process, which is why your armpits smell when you sweat a lot. When these microbes multiply, they can cause a rash.

You should wash your bra if you know you got really sweaty and it got soaked through. That goes for both your regular bras and your sports bras. (Unless you wear your sports bras around the house most days and don’t work up a sweat, in which case you can wear it until it’s dirty.)

Any thin white line or white discolouration on your bra, as if someone sprinkled salt on it, is also a sign to wash it.

If you have a new skin condition on your torso or chest, washing your bras more frequently may help. If you have acne or eczema, you should probably be a little more consistent with washing your bras to help your skin condition heal more quickly. Our Ultra Collagen Capsules help with skin conditions and care for its user’s skin. Keep in mind that a variety of factors, including fragrances in laundry detergents and the body, wash you use, can cause new skin irritation or rashes. So, if you’re washing your bra frequently but still have a rash that won’t go away, it is advisable to consult a dermatologist to see if they can help you figure out what’s causing it.

Quality bras may endure for years with proper maintenance. However, cleaning your bra too regularly — or not frequently enough — might damage your bra or harm your skin.

How We Can Help

Here at VitaProHealth, we are always looking for ways to offer you the best supplements for your health journey. Whether this is to get healthy skin or live a better life, we are here to help with a range of specialists at hand. Check out our general health lifestyle page to find out more and have a look at our supplements that you might need.

If you have any questions about our supplements, contact us today at info@vitaprohealth.com and we will answer any queries.

Exercise During Menopause
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Exercise During Menopause

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During menopause, a women’s body goes through many different changes. It is recommended that women who are going through menopause should work out as it helps reduce the symptoms. But why does this help you? And what workouts should you do to help you with the symptoms? We have broken down all of this information for you so you can see why it is important.

Why working out during menopause is important

There are many benefits of working out. Exercise during menopause is important as it helps to strengthen your bones. This is due to you losing bone mass due to a lack of oestrogen in the body.  Here are some ways how it helps with menopause symptoms, it can:

  • Reduce hot flushes
  • Improve mood
  • Help you to sleep
  • Reduce anxiety
  • Strengthens your bones

Workout plan

There are many different types of workout plans you can do, but there are specific ones that have been found to be good for women who are going through menopause. Here are some of the routines that can help:

Aerobic Activity:

This type of activity can help you shed weight and helps you maintain a healthy weight. Try having brisk walks, jogging, bike rides, swimming or water aerobics. If you are starting to do this type of activity, it is recommended that you start with 10 minutes per day and gradually increase the duration. Other types of aerobic activities are dancing and Zumba workshops.

Strength Training:

Strength training can help you reduce your body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance bands/tubes. Choose a resistance level that is enough to tire your muscles out after doing a certain type of exercise 12 times. Gradually increase the weight or resistance level as you get stronger.

Stretching

Stretching can help improve flexibility. If you are planning to do any time of exercise, always set aside times to stretch before and after your workout period. A type of workout that helps with relaxing you is conducting yoga sessions when you can.

Stability and balance

Balance exercises improve your stability. Improving your stability will prevent you from falling due to not being balanced. Try simple exercises throughout your day, such as standing on one leg when you are waiting for something. Activities such as tai chi can also help in regards to improving your balance/stability.

Menopause Workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Short workouts are an excellent way to keep down the amount of weight you gain and muscle loss. Here is an easy workout routine to try.

  • 10 seconds skipping/pretend skipping
  • 20 seconds skaters lunges
  • 10 seconds skipping/pretend skipping
  • 20 seconds pull-down arm curtseys
  • Repeat 4 times

How to stay motivated

It’s hard to stay motivated to exercise at the best of times never mind while you are in pain or feeling down. Here are some simple and easy ways to stay motivated:

  • Set 30 minutes aside for exercise
  • Set a routine to exercise
  • Exercise at home
  • Daily walks
  • Dog walks
  • Having friends join

What else can help

There are other things that can help women through menopause. Such as taking supplements, having Hormone Replacement Therapy, taking antidepressants and avoiding alcohol and smoking.  Hormone replacement therapy (HRT) is a treatment used to relieve symptoms of menopause. This form of therapy replaces hormones that decrease as you approach menopause.  We at VitaProHealth provide a range of different supplements to aid you through your menopausal journey click here to see all women’s health supplements.

How to help

Here at VitaProHealth, we provide the highest quality supplements available to help you through your Menopause journey. Our supplements are the best. If you have any questions about exactly the best vitamins are for you or want to know more about our Women’s Health page, please contact us via email at info@vitaprohealth.com. Furthermore, have a look at the HealthLine website for more info on the different workouts that help.

Menopause Diet Tips; What to Avoid, What to Eat
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Menopause Diet Tips; What to Avoid, What to Eat

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Menopause is the term used to describe when women experience a halt in experiencing periods. This usually happens naturally as they age, from the age range of 45 to 55 years old.  There is no other way to put it but it simply isn’t a great experience. However, there are certain foods to avoid during this stage of your life, as well as certain foods to change. Both will help you during menopause so that you can tackle this well equipped and feel as good as possible.

As losing weight becomes increasingly difficult at this time we need to start avoiding those foods that we cannot burn off.  As they say, prevention is better than cure. Some examples of what foods to avoid during menopause will be discussed.

Foods to avoid

processed foods

Research has proven that high blood sugar, results in an increase in hot flashes in menopausal women. Processed foods and added sugars are known to raise your blood sugar at a fast pace. The processed element of this is very profound and has a direct impact. Processed foods and added sugars are also known to have the same impact, they cause a spike in insulin release. Releasing too much insulin is not great for your body.  The more processed the type of food is, the more of an impact it has on your blood sugar levels. Examples of processed foods are breakfast cereals, cheese, microwave meals or ready-made meals, cakes and biscuits, milk or soft drinks, and more.

Spicy foods are something to avoid. There is limited research on this. However, when a study was carried out, there was an association between menopausal women experiencing hot flashes and the intake of spicy food. Spice tolerance is variable to the individual, so take this with a pinch of salt. Something we would recommend is going for a period of time without consuming spicy food, and then a period of time consuming spicy food. Examine your own symptoms and see if they align with hot flushes or symptoms of such and then make the lifestyle changes that are in your favour.

Foods to eat

dairy

There are two specific types of foods that most women lack in their diet. They can have a negative impact on your body during menopause. It is important to increase your intake so that your body can function at its best, and will keep you in optimum condition during the time of menopause.  They are both calcium and iron. In terms of calcium, this can be done by having two to four servings of foods rich in calcium. It is found in dairy products, such as fish that have bones (sardines and salmon), legumes, broccoli, and more. 1,200 mg a day is the recommended intake. In terms of iron, have 3 servings of food rich in iron a day. Iron is found in grains, nuts, eggs, fish, red meat, poultry, and more. 8mg a day is the recommended intake.

Vitamin D is what your body needs in order to absorb calcium. What good is eating more calcium if your body isn’t making the most of it? Exactly! Make sure to either eat foods rich in Vitamin D, such as oily fish, liver, egg yolks, red meat, and more. You can opt for the easier route though and take Vitamin D supplements instead.

Whole grains have high nutrient content, including vitamin B and fiber. In a study that was carried out with 11,000 postmenopausal women, they found out that consuming 4.7g of whole-grain fiber with 2,000 calories per day led to a reduction in the risk of death by 17% when compared to a 1.3g  intake. Examples of whole-grain foods include brown rice, quinoa, and barley.

Let us help you!

Check out our shop page to find the perfect supplements for you to help you with menopausal needs or have a look at our lifestyle pages where you can find guidelines, advice, and specially tailored products.

What is Menopause?
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What is Menopause?

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Menopause is the time in a woman’s life when she stops having periods. The average age of menopause is around 50, but it can occur between the ages of 48 and 54. It occurs as women gradually lose their ovarian function resulting in a reduction in the production of the female hormones oestrogen and progesterone. Hormone production does not stop suddenly, instead, women experience various stages.

What are the common symptoms of menopause?

Some of the main symptoms include:

  • Hot flushes
  • Joint pain
  • Vaginal dryness, bladder weakness
  • Loss of libido
  • Night sweats
  • Weight gain, anxiety, persistent insomnia, mood changes, skin flaccidity
  • Stress, irritability, fatigue, dry eyes, short-term memory loss
  • Itching, loss of self-esteem, depression

What can you do to ease the symptoms?

In this mind field of information where everyone is different so everyone has advice but it will not work for everyone.

Some of the things that can help with menopause are the following:

  • Take regular Exercise – Yoga is amazing to help with stress
  • Talk to people or forums of people that suffer from menopause
  • Talk to family and friends – so they know how you feel
  • Diet affects moods and helps not to increase your weight
  • Eliminate toxic habits from your life – smoking should be stopped immediately
  • New hobbies and interests will help with having fun in your life

You can also try our Routine Menopause Support Capsules or our Routine Maca Capsules, which are both designed to help ease the symptoms of menopause. Check out the ingredient lists to see if you are able to take them. You may also consult with your doctor to see if they think it’s right for you.

For any information on what supplements you can take to help with these symptoms, have a look at our Women’s Health Lifestyle page. For any information on other women’s health, topics have a look at our blogs. If you have any questions, email in at info@vitaprohealth.com and we’ll be more than happy to help!