The Happy Menopause – by Jackie Lynch
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The author, a nutritionist, takes the approach that just as no two menopauses are exactly the same, how it is managed needs to be personalized too.
Thus, rather than simply “do this, do that”, she sets about talking the reader through identifying what things are likely to influence what symptoms, and then then actually testing them to see if a given adjustment is helpful or not. Lest this sound like a lot of work, she does invariably start from a place of “Most women…”, which means that on average, the reader will still get the right thing first try. However, in the cases of not being average, this book has the less common cause-and-effect pairings down as well. To this end, the book is mostly arranged by symptom, so it’s quite easy to find a particular thing one might be looking to fix.
As for HRT, she takes the very respectable position that she is a nutritionist and as such, that matter is not her wheelhouse, and so she restrains herself to her own field of expertise, nutrition. Her intent is that the information in this book should be useful to all, HRT or no HRT.
The style is very light pop science, making this very easily readable and comprehensible to all.
Bottom line: if you have unwanted menopause symptoms, and would like to not be suffering from those, this book offers a natural approach, so give it a try!
Click here to check out The Happy Menopause, and menopause happily!
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Nobody’s Sleeping – by Dr. Bijoy John
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Firstly, let’s mention: yes, for the sake of being methodical and comprehensive this book does give the same baseline advice as every other sleep book out there. However, it gives something else, too:
It goes beyond that baseline, to a) give more personalized advice for various demographics (e.g. per age, sex, health conditions, etc) and b) give direction for further personalizing one’s own sleep improvement journey, by troubleshooting and fixing things that may pertain to you very specifically and not to most people.
This means, that if you’re doing “all the right things” but still having sleep-related problems, there is hope and there are more approaches to try.
The style in which this is delivered is very readable, which is good, because if one hasn’t been sleeping well, then chances are that an intellectual challenge would be about as welcome as a physical challenge—that is to say: not at all.
Bottom line: if sleep is not your strength and you would like it to be and all the usual things haven’t yet worked, this book may well help you to overcome the hurdles between you and a good night’s sleep each night.
Click here to check out Nobody’s Sleeping, and refute that title!
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Managing Chronic Pain (Realistically!)
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Realistic chronic pain management
We’ve had a number of requests to do a main feature on managing chronic pain, so here it is!
A quick (but important) note before we begin:
Obviously, not all chronic pain is created equal. Furthermore, we know that you, dear reader with chronic pain, have been managing yours for however long you have, learning as you go. You also doubtlessly know your individual condition inside out.
We also know that people with chronic health conditions in general are constantly beset by well-meaning unsolicited advice from friends and family, asking if you’ve heard about [thing you heard about 20 years ago] that will surely change your life and cure you overnight.
It’s frustrating, and we’re going to try to avoid doing that here, while still offering the advice that was asked for. We ask you, therefore, to kindly overlook whatever you already knew, and if you already knew it all, well, we salute you and will not be surprised if that’s the case for at least some readers. Chronic pain’s a… Well, it’s a chronic pain.
All that said, let’s dive in…
How are you treating your body right now?
Are you hydrated; have you eaten; are you standing/sitting/lying in a position that at least should be comfortable for you in principle?
The first two things affect pain perception; the latter can throw a spanner in the works if something’s not quite right.
Move your body (gently!)
You know your abilities, so think about the range of motion that you have, especially in the parts of your body that hurt (if that’s “everywhere”, then, our sympathies, and we hope you find the same advice applies). Think about your specific muscles and joints as applicable, and what the range of motion is “supposed” to be for each. Exercise your range of motion as best you can (gently!) to the point of its limit(s) and/or pain.
- If you take it past that limit, there is a good chance you will make it worse. You don’t want that.
- If you don’t take it to the limit, there is a good chance your range of movement will deteriorate, and your “safe zone” (i.e., body positions that are relatively free from pain) will diminish. You definitely don’t want that, either.
Again, moderation is key. Yes, annoying as the suggestion may be, such things as yoga etc can help, if done carefully and gently. You know your limits; work with those, get rest between, and do what you can.
For most people this will at least help keep the pain from getting worse.
Hot & Cold
Both of these things could ease your pain… Or make it worse. There is an element of “try it and see”, but here’s a good general guide:
Here’s How to Choose Between Using Ice or Heat for Pain
Meditation… Or Distraction
Meditating really does help a lot of people. In the case of pain, it can be counterintuitively helpful to focus for a while on the sensation of the pain… But in a calm, detached fashion. Without judgement.
“Yes, I am experiencing pain. Yes, it feels like I’m being stabbed with hot knives. Yes, this is tortuous; wow, I feel miserable. This truly sucks.”
…it doesn’t sound like a good experience, does it? And it’s not, but paying it attention this way can paradoxically help ease things. Pain is, after all, a messenger. And in the case of chronic pain, it’s in some ways a broken messenger, but what a messenger most needs is to be heard.
The above approach a) is good b) may have a limit in how long you can sustain it at a time, though. So…
The opposite is a can be a good (again, short-term) approach too. Call a friend, watch your favorite movie, play a video game if that’s your thing. It won’t cure anything, but it can give you a little respite.
Massage
Unless you already know this makes your pain worse, this is a good thing to try. It doesn’t have to be a fancy spa; if the nature of your pain and condition permits, you can do self-massage. If you have a partner or close friend who can commit to helping, it can be very worth them learning to give a good massage. There are often local courses available, and failing that, there is also YouTube.
Here’s an example of a good video for myofascial release massage, which can ease a lot of common kinds of chronic pain:
Some quick final things to remember:
- If you find something helps, then it helps, do that.
- That goes for mobility aids and other disability aids too, even if it was designed for a different disability. If it helps, it helps. You’re not stealing anyone’s thunder (or resources) by using something that makes your life easier. We’re not in this life to suffer!
- There is no such thing as “this pain is not too much”. The correct amount of pain is zero. Maybe your body won’t let you reach zero, but more than that is “too much” already.
- You don’t have to be suffering off the scale to deserve relief from pain
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Natto vs Tofu – Which is Healthier?
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Our Verdict
When comparing nattō to tofu, we picked the nattō.
Why?
In other words, in the comparison of fermented soy to fermented soy, we picked the fermented soy. But the relevant difference here is that nattō is fermented whole soybeans, while tofu is fermented soy milk of which the coagulated curds are then compressed into a block—meaning that the nattō is the one that has “more food per food”.
Looking at the macros, it’s therefore no surprise that nattō has a lot more fiber to go with its higher carb count; it also has slightly more protein. You may be wondering what tofu has more of, and the answer is: water.
In terms of vitamins, nattō has more of vitamins B2, B4, B6, C, E, K, and choline, while tofu has more of vitamins A, B3, and B9. So, a 7:3 win for nattō, even before considering that that vitamin C content of nattō is 65x more than what tofu has.
When it comes to minerals, nattō has more copper, iron, magnesium, manganese, potassium, and zinc, while tofu has more calcium, phosphorus, and selenium. So, a 6:3 win for nattō, and yes, the margins of difference are comparable (being 2–3x more for most of these minerals).
In short, both of these foods are great, but nattō is better.
Want to learn more?
You might like to read:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!)
Take care!
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Bell Pepper vs Onion – Which is Healthier?
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Our Verdict
When comparing bell pepper to onion, we picked the bell pepper.
Why?
First, you might remember that different color bell peppers have different nutritional profiles. So, you might be wondering why we didn’t specify the color.
The reason is: the things that differ from one color to another are important differences between the respective bell peppers, but they make no difference to this comparison, as for any given nutrient that changes from one color to another, it doesn’t change the outcome, because the numbers are still on the same side relative to onions.
With that in mind…
It was close!
In terms of macros, everything in these “mostly water with enough fiber to hold them together” foods is close enough to call this first round a tie.
In the category of vitamins, things are a little clearer; bell peppers have lot more of vitamins A, B1, B2, B3, B6, C, E, and K, while onions have slightly more of vitamins B5 and B9, yielding to bell peppers an 8:2 victory here.
Looking at minerals, bell peppers have more copper, iron, magnesium, and potassium, while onions have more calcium, phosphorus, selenium, and zinc, for a 4:4 tie in this round.
Adding up the sections makes for a modest overall win for bell peppers, but by all means enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Which Bell Peppers To Pick? A Spectrum Of Specialties ← for the differences between the different colors
Enjoy!
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Don’t Do *This* If You’re Over 50 (And Want Better Sleep)
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Dr. Michael Breus, sleep specialist, explains:
Don’t make these mistakes
Dr. Breus recommends avoiding…
- Misusing magnesium: magnesium is a helpful sleep aid but must be carefully monitored. Recommended doses are 250mg for women and 300–350 mg for men, with slight adjustments for hot climates or active lifestyles. Overdosing can cause stomach issues, diarrhea, and dehydration, disrupting sleep. He recommends starting with magnesium glycinate for fewer stomach issues, and later mix with magnesium citrate. Always check supplements to avoid excessive magnesium intake.
- Misusing melatonin: melatonin production declines after age 55–60, making low-dose supplementation (0.5–1 mg) beneficial. He recommends, however, avoiding high doses (3–10mg), and he recommends to take it 90 minutes before bedtime. Melatonin interacts with some medications (including some meds for blood pressure or depression), so consult a pharmacist before use to avoid risks like serotonin syndrome.
- Going to bed too early: going to bed too early disrupts circadian rhythms and reduces sleep drive, causing earlier waking. Now, being an “early bird” is a generally healthy thing, but if you’re already getting up at 5am, say, you probably want your schedule to not continue to creep further forwards until you become nocturnal. Set a consistent wake-up time and count 7.5 hours backward (plus a set time to fall asleep, e.g. 20 minutes, but you’ll know what it is for you) to determine bedtime.
- Excessive caffeine consumption: from the heading, it may seem like a no-brainer, but older adults metabolize caffeine 33% slower on average, prolonging its effects. Dr. Breus recommends to reduce intake with “caffeine fading,” switching to half-caffeinated coffee for a while and then considering transitioning to decaf. He also suggests enjoying increasingly lower-caffeine teas, like black tea in the morning, matcha in the afternoon, and herbal tea at night to reduce caffeine’s impact on sleep.
- Falling foul of serotonin: avoid taking 5-HTP supplements with SSRI antidepressants like Prozac or Zoloft due to the risk of serotonin syndrome.
- Consider checking for physical problems: if you regularly wake up tired and/or groggy (despite having ostensibly had enough sleep, and there not being a pharmaceutical explanation for your grogginess), consider screening for sleep apnea. Home sleep tests are a convenient way to identify and treat this common but often undiagnosed condition.
For more on each of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How to Fall Asleep Faster: CBT-Insomnia Treatment
Take care!
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Too Much Or Too Little Testosterone?
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One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…
Today we’re going to look at saw palmetto. So, first:
What is it?
Saw palmetto is a type of palm native to the southeastern United States. Its scientific name is “Serenoa repens”, so if that name appears in studies we cite, it’s the same thing. By whichever name, it’s widely enjoyed as a herbal supplement.
Why do people take it?
Here’s where it gets interesting, because people take it for some completely opposite reasons…
Indeed, searching for it on the Internet will cause Google to suggest “…for men” and “…for women” as the top suggestions.
That’s because it works on testosterone, and testosterone can be a bit of a double-edged sword, so some people want to increase or decrease certain testosterone-related effects on their body.
And it works for both! Here be science:
- Testosterone (henceforth, “T”) is produced in the human body.
- Yes, all human bodies, to some extent.
- An enzyme called 5-alpha-reductase converts T in to DHT (dihydrogen testosterone)
- DHT is a much more potent androgen (masculinizing agent) than T alone, such that its effects are often unwanted, including:
- Enlarged prostate (if you have one)
- Hair loss (especially in men)
- New facial hair growth (usually unwanted by women)
- Women are more likely to get this due to PCOS and/or the menopause
To avoid those effects, you really want less of your T to be converted into DHT.
Saw palmetto is a 5α-reductase inhibitor, so if you take it, you’ll have less DHT, and you’ll consequently lose less hair, have fewer prostate problems, etc.
^The above study showed that saw palmetto extract performed comparably to finasteride. Finasteride is the world’s main go-to prescription drug for treating enlarged prostate and/or hair loss.
See also: Natural Hair Supplement: Friend or Foe? Saw Palmetto, a Systematic Review in Alopecia
Hair today… Growing tomorrow!
So, what was that about increasing T levels?
Men usually suffer declining T levels as they get older, with a marked drop around the age of 45. With lower T comes lower energy, lower mood, lower libido, erectile dysfunction, etc.
Guess what… It’s T that’s needed for those things, not DHT. So if you block the conversion of T to DHT, you’ll have higher blood serum T levels, higher energy, higher mood, higher libido, and all that.
(the above assumes you have testicles, without which, your T levels will certainly not increase)
Saw Palmetto Against Enlarged Prostate?
With higher DHT levels in mid-late life, prostate enlargement (benign prostatic hyperlasia) can become a problem for many men. The size of that problem ranges from urinary inconvenience (common, when the prostate presses against the bladder) to prostate cancer (less common, much more serious). Saw palmetto, like other 5α-reductase inhibitors such as finasteride, may be used to prevent or treat this.
Wondering how safe/reliable it is? We found a very high-quality fifteen-year longitudinal observational study of the use of saw palmetto, and it found:
❝The 15 years’ study results suggest that taking S. repens plant extract continuously at a daily dose of 320 mg is an effective and safe way to prevent the progression of benign prostatic hyperplasia.❞
Want a second opinion? We also found a 10-year study (by different researchers with different people taking it), which reached the same conclusion:
❝The results of study showed the absence of progression, both on subjective criteria (IPSS, and QoL scores), and objective criteria (prostate volume, the rate of urination, residual urine volume). Furthermore, patients had no undesirable effects directly related to the use of this drug.❞
- IPSS = International Prostate Symptom Score
- QoL = Quality of Life
❝But wait a minute; I, a man over the age of 45 with potentially declining T levels but a fabulous beard, remember that you said just a minute ago that saw palmetto is used by women to avoid having facial hair; I don’t want to lose mine!❞
You won’t. Once your facial hair follicles were fully developed and activated during puberty, they’ll carry on doing what they do for life. That’s no longer regulated by hormones once they’re up and running.
The use of saw palmetto can only be used to limit facial hair if caught early—so it’s more useful at the onset of menopause, for those who have (or will have) such, or else upon the arrival of PCOS symptoms or hirsuitism from some other cause.
Take The Test!
Do you have a prostate, and would like to know your IPSS score, and what that means for your prostate health?
(takes 1 minute, no need to pee or go probing for anything)
Bottom Line on Saw Palmetto
- It blocks the conversion of T into DHT
- It will increase blood serum T levels, thus boosting mood, energy, libido, etc in men (who typically have more T, but whose T levels decline with age)
- It will decrease DHT levels, thus limiting hair loss (especially in men) and later-life new facial hair growth (especially in women).
- It can be used to prevent or treat prostate enlargement
- Bonus: it’s a potent antioxidant and thus reduces general inflammation (in everyone)
Want To Try Saw Palmetto?
We don’t sell it (or anything else), but for your convenience…
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- Testosterone (henceforth, “T”) is produced in the human body.
