National Osteoporosis Prevention Month on May, 2023: What herb , vitimins or foods one could eat to stop hot Flashes Flushes
May, 2023 is National Osteoporosis Prevention Month 2023.
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Eat more fish. Cold-water fish (salmon, mackerel, tuna, etc.) provide essential fats called omega-3 fatty acids, which may reduce the risk for heart disease.
Avoid foods that may promote hot flashes. Alcohol, red pepper, or foods that contain nitrites (hot dogs and lunchmeats) or sulfites (wine and dried fruit) may increase hot flashes.
Take a multivitamin/multimineral supplement. Nutrient absorption may decrease with age and many women do not eat as much as they get older. A multivitamin/multimineral supplement may help prevent nutrient deficiencies by filling in the gaps where diet is lacking.
Consider vitamin E. A few studies have shown vitamin E to reduce hot flashes. Vitamin E may also benefit heart health. Recommended levels for these benefits range from 400 to 800 IU daily. It's not possible to obtain this level through diet alone; therefore, consider a dietary supplement that provides natural vitamin E (d-alpha-tocopherol).
Consider vitamin C with bioflavonoids. One study showed that taking a vitamin C supplement with bioflavonoids (1,200 mg of each per day) reduced hot flashes.
Eat more calcium-rich foods or take a calcium supplement. Even for women taking HRT, calcium is required to prevent excessive bone loss or osteoporosis. The National Institutes of Health recommends that menopausal women on estrogen get 1,000 mg of calcium daily, and menopausal women not on estrogen or over the age of 65 get 1,500 mg daily. Calcium-rich foods include milk, yogurt, cheese, calcium-fortified orange juice, and fortified soymilk. Most healthcare professionals recommend a calcium supplement to ensure minimum calcium requirements are met.
Consider adding ipriflavone for bone health. Ipriflavone is not a vitamin or mineral, but it has been shown to have benefits in preserving and building bone density. Ipriflavone is a synthetic relative of natural soy isoflavones. More than 150 animal and human studies have been done on ipriflavone and bone health. Studies on postmenopausal women have shown that combining ipriflavone (600 mg daily) with calcium (at least 1,000 mg daily) can prevent bone loss, or even increase bone density, to a greater degree than by taking calcium alone.
Consider coenzyme Q10. The body produces coenzyme Q10 (CoQ10), but production decreases with age. CoQ10 is used for energy production in the heart and other vital organs. Low levels of CoQ10 have been associated with heart problems including heart failure. Supplementation with CoQ10 can improve heart function by increasing energy production in the heart, increasing its ability to contract, and lowering an elevated blood pressure. A commonly recommended dosage of CoQ10 is 50-100 mg daily for prevention of heart disease and 200 mg daily for those who have heart disease. Caution: Those who have a health condition or are taking medications (especially Coumadin, or warfarin) should consult their doctor before taking CoQ10 or other dietary supplements.
Black cohosh: Studies show that black cohosh may work by normalizing hormone levels and may reduce menopausal symptoms including hot flashes, night sweats, vaginal dryness, anxiety, depression, and sleep problems. A standardized extract of black cohosh (80-160 mg/day of 2.5% triterpene glycosides) may alleviate menopausal symptoms as well as estrogen therapy. It's important to choose a standardized extract to ensure the active components are present in proper concentration. It's recommended that women do not combine black cohosh with any type of HRT and that it be used for 6 months or less due to lack of long-term studies. However, no adverse effects have been reported with use of black cohosh for longer periods of time (3-4 years). The German Commission E (similar to the U.S. Food and Drug Administration) reports that black cohosh may even be safe for those with a history of cancer, endometriosis, fibroids, fibrocystic breast disease, and liver or gallbladder disease. Caution: Anyone with a health condition or on medications should consult a physician before taking any dietary or herbal supplement.
Gingko biloba: Gingko biloba may benefit memory and concentration, both of which menopausal women complain are reduced. It may also benefit the structure and function of blood vessels and improve blood flow to the brain, heart, and extremities.
St. John's wort: St. John's wort may alleviate mild to moderate symptoms of depression and has fewer side effects than antidepressant medications, which may include fatigue or decreased libido. The recommended dosage that has been shown to be effective is 300 mg of a standardized extract (0.3% hypericin) taken three times per day (total of 900 mg/day). It may take several weeks to notice an effect. Caution: St. John's wort should not be combined with antidepressant medications.
Exercise has a multitude of health benefits, including some specifically for menopausal women:
Exercise may reduce the number and intensity of hot flashes. Women who engage in moderate exercise at least 30 minutes per day, three times per week, have been shown to have fewer and less severe hot flashes compared to sedentary women.
Exercise benefits heart health. Research indicates that regular exercise can lower risk for heart disease. In fact, women who don't exercise are twice as likely to die from heart disease as women who exercise. Exercise may also lower total and harmful LDL cholesterol and raise beneficial HDL cholesterol. The American Heart Association recommends building up to 30 minutes of exercise on most days of the week (at least 5 days). This level may reduce risk for heart disease and stroke.
Exercise benefits bone health. Weight-bearing exercise, such as walking, jogging, aerobics, and strength training, has the most benefit for building bone mass.
Exercise may reduce the risk of breast cancer. The Nurses' Health Study, which is a long-term study examining more than 120,000 women, showed that those who exercised for 1 hour per day on average reduced their risk for breast cancer by 20% compared to women who didn't exercise. Another study examined 25,000 women over 13 years and found that exercising only 4 hours per week reduced risk for breast cancer by 37% compared to sedentary women.
Exercise may reduce the symptoms of depression. Exercise has a positive effect on chemicals in the body that affect mood and may have a significant impact on fighting depression. A Duke University study showed that moderate exercise for 30 minutes three times per week was as effective at reducing symptoms of depression as an antidepressant medication (Zoloft). Exercise included primarily brisk walking, stationary bike riding, or jogging and included a 10-minute warm up and 5-minute cool down
my friend is anorexic what should i do?
Make sure vitamin D levels are normal
when sun is directly overhead & do not wash sun exposed areas with soap for 2 days after.
Vitamin D3 is not a vitamin at all but a necessary hormone that effects the immune system, bones & nearly every aspect of health. Having low Vitamin D levels greatly increases risk of cancer, heart disease, diabetes, MS & being deficient can create or greatly exacerbate health problems. Many researchers claim that optimized vitamin D levels are more effective than a flu shot in preventing viral infections.
With Vitamin D3 deficiency becoming an epidemic, it is possible that upper atmosphere pollution is blocking the needed UVB light from the sun. Or simply that people are washing daily, if you wash skin exposed to the sun within 48 hours, you wash off the oils where the vitamin D production starts. In northern latitudes (above that of Atlanta, Georgia) the sun is at too low an angle for half the year to provide sufficient UV radiation. If even available, UVB rays are only accessible while the sun is directly overhead. Most people need to take vitamin D, especially seniors, as the ability to synthesize vitamin D in the skin declines with age.
With exposure to sunlight in the summer, the body can generate up to 20,000iu of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily.
Always take your vitamin D with a fat-containing meal to ensure absorption.
The prescription vitamin D supplements are the wrong type (ergocalciferol ). As warned by the National Institute of Health -
Luckily you can buy vitamin D3 (cholecalciferol) over the counter and the upper limits are extremely high. U.S. RDA are much too low. Current recommendations from researchers are for 35iu per pound - a 150# person needs minimum of 5250iu per day & the rda is 400iu. This amount is for minimal needs and does not replenish depleted stores.
I also highly recommend a low carb way of eating to allow the body to regenerate rather than degenerate.
Your vitamin D level should never be below 32 ng/ml, and any levels below 20 ng/ml are considered serious deficiency states, increasing your risk of as many as 16 different cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis, just to name a few.
They found that the body does not reliably begin storing cholecalciferol in fat and muscle tissue until 25(OH)D levels get above 50 ng/ml (125 nmol/L). That is, at levels below 50 ng/ml (125 nmol/L), the body uses up vitamin D as fast as you can make it, or take it, indicating chronic substrate starvation—not a good thing. 25(OH)D levels should be between 50–80 ng/ml (125–200 nmol/L), year-round.
25(OH)D test level - between 50–80 ng/ml (125–200 nmol/L), summer and winter
Vitamin D deficiency may contribute to the wide set of disorders associated with metabolic syndrome (syndrome X), as well as to PCOS. In a study published in 2004, the authors saw a 60% improvement in insulin sensitivity in healthy, vitamin D replete adults
Dr. Joe Prendergast, an endocrinologist /diabetologist has managed over 1500 diabetic patients and, in the last decade, not one of his patients has had a stroke or heart attack. Only one has even been hospitalized! His secret—50,000 units of Vitamin D3 daily. Dr. Joe further reports:
* Reversal of advanced coronary disease
* Reversal of advanced lung disease
* Cure of multiple sclerosis
* Cure of amotrophic lateral sclerosis
* Regression of rheumatoid arthritis
* Improvement in allergies
* Control of many cancers
* Reversal of osteoporosis
* Prevention of influenza
* Cure of depression & other mental disorders
* Hashimoto’s hyperthyroidism
In summary, the evidence for safety and remarkable efficacy of Vitamin D3 suggests that virtually ALL adults should probably take 50,000 units of D3 daily. This is certainly true for those with virtually any illness.
My Dr. put me on Vitamin D2?
If you've been diagnosed with MS, contact an Official Treatment Multiple Sclerosis Treatment Center. You can call the National MS Society:
"In the meantime, please contact us at 1-800-344-4867 for current, detailed information on treatment resources in your area."
Until you talk to an MS Specialist Neurologist, just forget all of that Vitamin D information you found on the internet. After you ask that MS Neurologist about it, and ask him/her the questions you need answered.