Is Wild Yam The Ultimate Perimenopause Game-Changer?

Lynne on October 27, 2023

Wild yam, known scientifically as Dioscorea villosa, is often talked about in the context of easing perimenopause symptoms.

Let’s break down how it’s thought to help in a more down-to-earth way:

Hormone Harmony

Wild yam contains a substance called diosgenin, which is similar to the hormone progesterone, a hormone that plays a big role in women’s health. During perimenopause, hormone levels, especially progesterone, can be all over the place, leading to a variety of uncomfortable symptoms like mood changes, irregular periods, and those infamous hot flashes.

The idea is that diosgenin in wild yam might help even things out a bit. It’s not exactly the same as our body’s progesterone, but it’s close enough that it might mimic some of its effects. This could mean it helps balance those hormonal ups and downs that come with perimenopause, potentially easing symptoms.

But, it’s not a clear-cut solution. Our bodies manage hormones in a complex manner, and we don’t fully understand the precise role wild yam plays in this process. While many women have found it helpful, the scientific community is still on the fence, needing more evidence to fully back its benefits.

Managing Menstrual Mayhem

When you’re going through perimenopause, your menstrual cycle can start acting like it has a mind of its own. One month it’s business as usual, and the next, it’s either taking a surprise vacation or overstaying its welcome, often with more intensity. It’s like your body’s throwing a curveball at you every month. It’s believed that wild yam has a soothing effect on the uterus. Think of it as a calming influence in the midst of all the hormonal turmoil that’s causing your periods to go haywire. The hope is that by using wild yam, you might be able to nudge your menstrual cycle back towards something that resembles your normal rhythm.

Now, it’s not like flipping a switch.
Wild yam may not be a guaranteed solution, but many think it helps ease symptoms into a more manageable pattern. It’s kind of like having a subtle, natural assistant working behind the scenes to help smooth out those menstrual bumps.

Tackling Hot Flashes and Night Sweats

Dealing with hot flashes and night sweats can feel like you’re in your own personal sauna that you never asked for. They’re like these uninvited guests that show up during perimenopause, making you feel all hot and bothered at the most inconvenient times. And when night sweats join the party, good luck getting a full night’s sleep. Even though the science world hasn’t given its full backing yet, there are quite a few women who swear by wild yam as their go-to for cooling down these fiery episodes. Whether it’s popping a supplement or applying a cream, they find that wild yam seems to turn down the heat a bit. It’s like having a personal thermostat that helps regulate these sudden temperature spikes.

The idea is that wild yam might help dial down both the frequency and intensity of hot flashes and night sweats. Imagine going from having a hot flash that feels like a tropical heatwave to something more like a mild, brief warm-up. Or getting through the night without having to change your pajamas or sheets. That’s the kind of relief we’re talking about.

Combatting Vaginal Dryness

Vaginal dryness during perimenopause can be a real nuisance. It’s like your body suddenly decides to turn the moisture levels down there way down low, leaving you feeling uncomfortable and, frankly, a bit irritated. It’s one of those things that isn’t talked about enough, but it’s a pretty common issue when you’re going through this phase of life. This is where wild yam creams come into play, offering a glimmer of hope.

These creams contain diosgenin, a substance that’s thought to be a bit of a game-changer in the moisture department. The idea is that when you apply wild yam cream, the diosgenin gets to work and helps boost the natural lubrication down there. It’s like giving your body a little nudge to remind it to keep things more comfortably lubricated.

For many women, using wild yam cream can be like finding an oasis in a desert. It can turn those moments of dryness and discomfort into something a lot more bearable, making everyday life and intimate moments much more enjoyable.

Easing Mood Swings and Anxiety

Some women have found this natural remedy to be a bit like an emotional anchor during these turbulent times. The thought is that wild yam might have a calming effect on those hormonal highs and lows, helping to level out the emotional landscape. It’s like having a buffer against those sudden mood shifts, making the journey through perimenopause a bit smoother.

Now, it’s not a magic potion. It doesn’t mean you’ll never feel anxious or moody again. But for some, wild yam seems to take the edge off, making those emotional waves a bit less overwhelming.

It’s crucial to note that opinions on the effectiveness of wild yam vary, and research has yielded mixed results. More studies are needed for a definitive understanding of its benefits. If you’re considering wild yam or any other natural remedy for perimenopause symptoms, consulting with a healthcare provider is a wise step. They can guide you on its safety, appropriate dosage, and compatibility with other medications or health conditions. Making informed health decisions in collaboration with a medical professional ensures that you’re taking the best possible care of yourself.

BONUS: HOW TO MAKE WILD YAM RECIPE AT HOME

Creating an organic DIY wild yam cream can be a rewarding experience, especially if you’re interested in natural skincare products. Wild yam, particularly its extract, is known for its potential benefits in balancing hormones and soothing skin. Here’s a simple recipe to make your own wild yam cream at home:

Preparation Time

  • Gathering Ingredients: About 10 minutes
  • Equipment Setup: 5 minutes

Cooking Time

  • Melting Beeswax and Oil: Approximately 10-15 minutes
  • Mixing and Cooling: Around 20-30 minutes, including the time for the mixture to cool before adding Vitamin E and essential oils.

Total Time

  • Preparation Time: 15 minutes
  • Cooking Time: 30-45 minutes
  • Overall: Approximately 45-60 minutes

Remember, these times can vary slightly depending on factors like the specific temperatures used and the cooling time in your environment. The most time-consuming part is usually waiting for the mixture to cool down sufficiently before whipping it into a cream.

Ingredients

  1. Wild Yam Extract: This is the key ingredient. You can purchase wild yam extract from health stores or online. Ensure it’s organic for the best quality.
  2. Carrier Oil: Choose an organic carrier oil like coconut oil, jojoba oil, or almond oil. These oils are great for the skin and will form the base of your cream.
  3. Beeswax: This natural ingredient helps to thicken the cream and also adds a protective layer to the skin.
  4. Essential Oils: Optional, for fragrance. Lavender or chamomile are great choices for their soothing properties.
  5. Vitamin E Oil: Acts as a natural preservative and is also beneficial for skin health.
  6. Distilled Water or Rose Water: For added hydration.

Equipment

  • Double Boiler
  • Mixing Bowl
  • Whisk or Mixer
  • Measuring Cups and Spoons
  • Sterilized Jar for Storage

Instructions

  1. Prepare the Base:
    • Measure 1/2 cup of your chosen carrier oil and 2 tablespoons of beeswax.
    • Place them in the double boiler over low heat until the beeswax melts completely, stirring occasionally.
  2. Incorporate Wild Yam Extract:
    • Remove from heat as soon as the beeswax and oil mix together.
    • Add 2 tablespoons of wild yam extract. Stir well.
  3. Add Hydration:
    • Slowly add about 1/4 cup of distilled water or rose water to the mixture. It’s important to do this gradually while continuously stirring to create an emulsion.
  4. Cooling Down:
    • Allow the mixture to cool slightly. When it’s warm but not hot, add a few drops of Vitamin E oil and, if desired, 5-10 drops of your chosen essential oil.
  5. Whisking:
    • Use a whisk or an electric mixer to whip the cream until it reaches a smooth, creamy consistency.
  6. Storage:
    • Transfer the cream into a sterilized jar. Store it in a cool, dry place or in the refrigerator for longer shelf life.
  7. Usage:
    • Apply the cream to clean skin, often targeting areas such as the abdomen, thighs, or arms. Remember, a little goes a long way!

Tips

  • Patch Test: Always do a patch test before using the cream extensively, especially if you have sensitive skin.
  • Shelf Life: Homemade creams without strong preservatives typically last a few weeks. Refrigeration can extend this period.
  • Customization: Feel free to adjust the proportions of the ingredients based on your skin type and preferences.

Enjoy your homemade organic wild yam cream, knowing exactly what’s in it and tailoring it to your skin’s needs!

Hold on!!! You can also download a printable copy of this recipe. Hit the download or print icon below.

How-To-Make-Wild-Yam-Recipe-At-HomeDownload

Are You in Early or Late Perimenopause — What’s the Difference? Find Out Now!

Lynne on October 26, 2023

Feeling a bit off lately and wondering if it’s perimenopause? Trust me, you’re not the only one trying to decode the body’s mysterious ways. Perimenopause is that tricky phase before menopause kicks in, and it’s got a whole mix of signs that can pop up. This transition can stretch out for anywhere from one to ten years before you hit menopause, with most women experiencing it for about two to five years. It’s a gradual process where your body slowly adjusts to the changes leading up to menopause. The length of perimenopause can vary greatly from one woman to another, making it a very personal journey. This variability means that there’s no one-size-fits-all experience, so understanding your own body’s signals becomes crucial.

But here’s something that’s more interesting: signs of perimenopause can hint at whether you’re just starting this journey (early perimenopause) or you’re closer to the finish line (late perimenopause).

Let’s dive in and break down these signs, shall we? From those unpredictable periods to the ever-so-fun mood swings, and the nights when sleep plays hard to get, each sign has its own tale to tell. Stick around, and we’ll help you figure out which stage you might be in. After all, understanding our bodies makes this wild ride a tad bit easier, right? Let’s get to it!

Early Perimenopause

Irregular Menstrual Cycles

When you enter early perimenopause, your menstrual cycle starts to feel like it’s on a rollercoaster. One month it’s 28 days, the next it’s 40, and then maybe you skip a period altogether. This unpredictability can be quite unsettling. You might find yourself carrying around extra tampons or pads, just in case. It’s not just the timing that’s off; the flow can be all over the place too. One period might be so light it’s barely there, and the next could be so heavy you’re changing your tampon or pad every couple of hours. It’s like your body is trying to keep you on your toes!

Hormonal Fluctuations

Imagine your hormones are like a symphony, and suddenly, the conductor has left the building. That’s early perimenopause for you. Your estrogen levels are up and down, and it feels like there’s no rhyme or reason to it. This hormonal rollercoaster can manifest in various ways. You might find your breasts are tender one week and fine the next. Or maybe you’re crying at a commercial one minute and snapping at your partner the next. It’s not just physical changes; your emotions are on this wild ride too.

Sleep Disturbances

If you’re in early perimenopause and finding it hard to get a good night’s sleep, you’re not alone. Falling asleep can feel like a Herculean task, and staying asleep? Forget about it. You might find yourself waking up at 3 a.m., staring at the ceiling, and wondering why sleep is evading you. It’s not just the hormonal changes that are to blame. Night sweats can have you throwing off the covers, only to pull them back on minutes later. And let’s not forget the anxiety that can come with all these changes, making your mind race when you should be snoozing.

Vasomotor Symptoms

Hot flashes and night sweats are like those uninvited guests at a party in early perimenopause. They just show up without warning. One minute you’re fine, and the next, you’re fanning yourself, trying to cool down. These episodes are usually less intense in early perimenopause compared to later stages, but that doesn’t make them any less annoying. You might be in the middle of a meeting or just relaxing at home when suddenly you feel like you’re in a sauna. And night sweats? They can turn your bed into a swimming pool, disrupting your sleep and leaving you feeling exhausted the next day.

Mood Changes

The hormonal fluctuations of early perimenopause can turn your mood into a yo-yo. One minute you’re feeling pretty good, and the next, you’re irritable or anxious for no apparent reason. It’s like walking on a tightrope, trying to keep your balance emotionally. You might find yourself snapping at people over the smallest things or feeling a sense of anxiety that wasn’t there before. It’s not just the big mood swings either; there’s this underlying sense of emotional instability that can be really disconcerting. It’s important to remember that these mood changes are a normal part of the transition and not a reflection of who you are as a person.

Late Perimenopause

More Pronounced Menstrual Irregularity

In late perimenopause, your menstrual cycle becomes even more of a mystery. It’s like playing a guessing game where you never know when your period will show up, or if it will at all. You might find yourself going months without a period, only for it to return out of the blue. This unpredictability can be frustrating and sometimes worrying. It’s not just the absence of periods; when they do occur, they can be really light or unexpectedly heavy. It’s a constant reminder that your body is going through some major changes.

Intensified Symptoms

Remember those hot flashes and night sweats from early perimenopause? Well, in the late stage, they decide to turn up the heat. These vasomotor symptoms can become more frequent and intense, making daily life a bit of a struggle. You might be in the middle of a conversation and suddenly feel like you’re melting. Night sweats can disrupt your sleep, leaving you tossing and turning, and waking up feeling like you’ve run a marathon. It’s not just uncomfortable; it can be really exhausting dealing with this day in and day out.

Vaginal Dryness and Discomfort

As estrogen levels continue to drop, vaginal dryness becomes a more prominent issue. It’s like your body’s natural lubrication system is on a slow-down. This can make sex go from pleasurable to painful, which is not only physically uncomfortable but can also take a toll on your intimate relationships. It’s a sensitive issue that many women feel hesitant to talk about, but it’s so common and, thankfully, there are ways to manage it. Using lubricants or discussing other options with your doctor can help alleviate this discomfort.

Sleep Issues Worsen

Just when you thought sleep couldn’t get any more elusive, late perimenopause says, “Hold my herbal tea.” The night sweats become more intense, making it hard to get a good night’s rest. You might find yourself waking up multiple times a night, drenched in sweat. But it’s not just the physical symptoms; the anxiety and mood changes that come with this life transition can also keep your mind racing when you should be sleeping. This lack of quality sleep can affect your energy levels, mood, and overall health.

Changes in Libido

During late perimenopause, it’s common to notice a shift in your sexual desire. It’s like your libido decides to take a bit of a hiatus. This can be due to the hormonal rollercoaster your body is on, but also because of the physical discomforts like vaginal dryness. It’s a double whammy that can make you feel less interested in sex. This change can be confusing and sometimes upsetting, but it’s important to remember it’s a natural part of this transition. Open communication with your partner and exploring different ways to maintain intimacy can be really helpful.

Cognitive Changes

Ever walked into a room and forgot why you’re there? Welcome to the “brain fog” club of late perimenopause. Some women report feeling like their memory isn’t as sharp as it used to be or they struggle to concentrate. It’s like your brain is in a constant state of haze. This can be frustrating, especially if you’re used to being on top of everything. But it’s a common experience during this stage, and most of the time, it’s temporary. Finding strategies to help with memory and concentration, like making lists or setting reminders, can be beneficial during this time.

How to Manage Your Symptoms

Navigating perimenopause can feel like a bit of a balancing act, but with the right mix of self-care, medical advice, and a dash of patience, it’s definitely manageable. Here’s a more down-to-earth take on how to handle this rollercoaster of a phase:

Lifestyle Tweaks

  1. Eating Right: Think of food as your ally. Load up on fruits, veggies, whole grains, and lean proteins. Calcium and vitamin D are your bones’ best friends during this time. And, if hot flashes are your uninvited guests, maybe skip the spicy tacos and the evening espresso.
  2. Get Moving: Exercise isn’t just about keeping fit; it’s a great mood lifter and sleep helper. Whether it’s a brisk walk, a swim, or some yoga, find what makes you feel good. It’s like hitting a reset button for your body and mind.
  3. Sleep Well: Good sleep can be elusive, but it’s not impossible. Create a cozy, comfy sleep haven. Stick to a routine, and maybe skip scrolling through your phone in bed. Your brain needs a break too!
  4. Stress Less: Easier said than done, right? But finding your chill can be a game-changer. Meditation, deep breathing, or just finding a quiet moment for yourself can dial down the stress levels.
  5. Quit Smoking: If you smoke, here’s another reason to quit. It’s tough, but it’s worth it for easing those perimenopause symptoms and, well, for everything else health-wise.

Medical Help

  1. Hormone Therapy: This can be a big help for symptoms like hot flashes. It’s not for everyone, and it’s got its pros and cons, so a heart-to-heart with your doctor is a good idea.
  2. Other Meds: If hormone therapy isn’t your thing, there are other meds that can help with things like mood swings and those pesky hot flashes.
  3. Vaginal Estrogen: For the not-so-talked-about issues like vaginal dryness, this can be a real relief. It’s more local, less risky, and can make a big difference.

Emotional Backup

  1. Find Your Squad: Support groups or counseling can be super helpful. It’s comforting to know you’re not the only one riding this wave.
  2. Talk It Out: Keeping your friends, family, or partner in the loop about what you’re going through can make a world of difference. It’s okay to lean on them.
  3. Knowledge is Power: The more you know about perimenopause, the less daunting it feels. Read up, attend workshops, or just chat with others who’ve been there.

Alternative Routes

  1. Try Something New: Acupuncture or herbal remedies? Could be worth a shot. Just make sure to check with your doctor first.
  2. Mind Over Matter: Techniques like biofeedback or guided imagery might sound out there, but they can actually be pretty effective, especially for stress and mood.

Navigating the twists and turns of perimenopause and menopause can feel a bit like uncharted territory. But don’t fret! We are here to be your trusty guide. Packed with reliable information, well-researched insights, and real-life stories, we aim to demystify these natural phases of a woman’s life. Whether you’re trying to understand the difference between perimenopause and menopause, seeking advice on managing those pesky hot flashes, or just looking for a community that gets it, we’ve got you covered.

But that’s not all! We believe knowledge is power, and to empower you further, we’ve curated a range of free resources. From handy guides to in-depth articles, these resources are designed to provide clarity and support, right at your fingertips. So, go on, take a virtual stroll through the Menopause Network website. Dive into the wealth of information, download our freebies, and equip yourself with the knowledge to sail smoothly through perimenopause and menopause. After all, this journey is all about embracing change with confidence, and we’re here to support you every step of the way!

Empowering Perimenopausal Moms: Tailoring Fitness Routines for Wellness and Vitality

Lynne on October 5, 2023

Navigating through the journey of motherhood while simultaneously grappling with the physical and emotional shifts brought about by perimenopause can be a challenging endeavor. For many young moms experiencing early signs of this transitional phase, finding holistic and safe approaches to alleviate symptoms becomes paramount. This article aims to shed light on crafting fitness routines that are not only safe but also efficacious in managing perimenopausal symptoms, thereby empowering moms to embrace this natural life stage with vigor and positivity.

Understanding Perimenopause

Perimenopause, often surfacing in the 40s or even earlier for some women, heralds the gradual transition towards menopause. Characterized by fluctuations in hormone levels, it can manifest in various symptoms such as hot flashes, sleep disturbances, and mood swings. For young moms, balancing the demands of parenting and personal health during this phase necessitates a supportive and practical approach.

The Significance of Fitness

Engaging in a regular fitness routine is important in managing perimenopausal symptoms and enhancing overall well-being. Exercise not only aids in maintaining a healthy weight but also alleviates mood disturbances and improves sleep quality, which are often compromised during perimenopause. Moreover, it fortifies bone health, which is crucial considering the risk of bone density reduction during and post-menopause.

Crafting a Safe and Effective Fitness Routine

  1. Embrace Low-Impact Exercises:
    • Opt for exercises like walking, cycling, or swimming that are gentle on the joints and effectively boost cardiovascular health.
    • Consider yoga and Pilates to enhance flexibility, balance, and core strength while also providing a tranquil mental space.
  2. Strength Training:
    • Incorporate light weight-lifting sessions to fortify muscles and safeguard bone density.
    • Utilize resistance bands or body-weight exercises, ensuring to gradually build intensity to avoid strain.
  3. Prioritize Mental Wellness:
    • Engage in mindfulness exercises and meditation as part of the fitness routine to manage stress and foster mental clarity.
    • Consider practices like Tai Chi that amalgamate physical activity with mindful breathing and movement.
  4. Aerobic Activities:
    • Include moderate-intensity aerobic activities like brisk walking or dance to uplift mood and enhance endurance.
    • Ensure to choose activities that are enjoyable and sustainable in the long run.
  5. Flexibility and Balance:
    • Dedicate time to stretching exercises to enhance flexibility and prevent injuries.
    • Engage in balance exercises to mitigate the risk of falls and improve posture.

Listening to Your Body

It is imperative for perimenopausal moms to listen to their bodies and modify fitness routines accordingly. Paying heed to physical cues and ensuring that exercises do not exacerbate symptoms is crucial. Consulting healthcare professionals and fitness experts to tailor a routine that aligns with individual needs and limitations is also advisable.

Embarking on a fitness journey during perimenopause is not merely about symptom management but also about embracing a lifestyle that enhances holistic wellness. For young moms, intertwining safe and effective fitness routines into daily life can pave the way for a vibrant and healthy future, allowing them to navigate through perimenopause with resilience and vitality. By fostering a community that supports and enlightens, we can collectively empower perimenopausal moms to lead a life brimming with wellness and joy.

Finding Your Balance: How to Handle Dizziness in Perimenopause

Lynne on May 29, 2023

If you’ve ever experienced dizziness during perimenopause, you know how disorienting and frustrating it can be. But guess what? You’re not alone. Dizziness is more common in perimenopause than you might think. And the good news is, there are some really effective ways to manage it.

So, let’s dive right in!

First Off, What Is Perimenopause?

Before we delve deeper, let’s quickly clarify what perimenopause is. This is the stage just before menopause, where our bodies start to produce less estrogen. It’s a bit like the hormonal rollercoaster of your teenage years, but in reverse. This shift can cause a myriad of symptoms, one of which can be dizziness.

Why Does Dizziness Occur?

Now that we understand the stage, you might wonder, why does perimenopause cause dizziness? Well, that’s a great question! You see, estrogen has an impact on our blood vessels and circulation. When estrogen levels decline, it can lead to blood pressure changes, causing dizziness or light-headedness. And let’s not forget the hormone induced migraines that can also contribute to that off-balance feeling.

How to Manage Dizziness

Okay, so we’ve established what’s going on. But what can we do about it?

1. Staying Hydrated: Our first tip might sound like a no-brainer, but it’s worth repeating. Drink plenty of water! Dehydration can exacerbate feelings of dizziness, so keep that water bottle handy.

2. Balanced Diet: Eating a well-balanced diet, full of fresh fruits, veggies, lean proteins, and whole grains, can help keep your blood sugar levels steady. This can prevent light-headedness that often results from a sugar crash.

3. Regular Exercise: Regular, gentle exercise can be a game-changer. This doesn’t mean you have to run a marathon, just some light walking, yoga, or swimming can do wonders for circulation and overall well-being.

4. Mindfulness and Breathing Techniques: Practicing mindfulness can help manage stress, a common trigger for dizziness. Deep, slow breathing can also help if you feel an episode of dizziness coming on. It might sound too easy, but trust me, these techniques can be surprisingly powerful!

5. Medical Consultation: If dizziness persists or is severe, don’t hesitate to see your doctor or a specialist. They can rule out other potential causes and suggest treatments specifically tailored to you.

Take Home Message

In the end, always remember that you’re not alone. There are so many women out there riding the same hormonal rollercoaster! While this phase of life can indeed be challenging, it can also be a time of profound personal growth.

So, here’s to embracing perimenopause, dizziness and all! And remember, like everything else, this too shall pass. Until then, keep hydrated, eat well, keep moving, and stay mindful. You’ve got this, and we’re with you every step of the way!

Alright, lovelies, that’s all for today! Stay strong, stay beautiful, and remember to always listen to your body. It’s the only one you’ve got. Be gentle with it, and it’ll be gentle with you. Until next time!