The Science of Natural Sleep

Have you been getting a good night’s sleep? If the answer is meh, then chances are you’re not paying attention to what you’re doing during the day.

As humans we are not always in sync with our sleep. Environmental factors intrude on rest, disturbing our usual circadian rhythms. Additionally, anxiety, caffeine drinks, alcohol, work schedules and jet lag all play havoc with this ancient inner clock.  

When we were young, sleep was easy. We didn’t think about it, it just seemed to happen. As we age, we form disruptive patterns that get in the way of sleep. As mid-life approaches, work schedules, family obligations, diet or health issues compound and cause sleep issues. All of a sudden, sleep becomes a problem. Let go, occasional sleep disruption can quickly turn to chronic fatigue and finally, illness.

The reason we find it difficult to find our natural sleep patterns again after long periods of exhaustion is due to deep changes within us, sometimes at the cellular level. Additionally, whether we realize it or not, the deck is stacked against us as we are up against forces bigger than ourselves.

Chronic fatigue profoundly effects our circadian rhythm, or ‘The Great Clock’ that eternally ticks in time with the cycle of all life. It is a powerful force and when we fall out of sync with it, we pay a big price. Researchers in the study of gene expression reported that circadian rhythms govern a large array of metabolic and physiological functions and are generated by an intrinsic cellular mechanism that in-turn controls a large range of physiological and metabolic processes. So, in essence, when we lose sync with our sleep clock, a whole range of health issues can crop up.


There is a lot we do to ourselves that rob sleep, like working the night shift or spending too much time on our iPhones, we get so used to a certain lifestyle that we can forget how we might be contributing to our own sleep problems.

Resolving sleep issues requires us to make changes. Altering our hard and fast patterns is essential to begin the slow turn around to healthy aging and ultimately better sleep. To make the biggest impact on your faltering sleep schedule, the following changes to your daily routine can make all the difference in how you sleep at night.

3 Ways to Instantly Turn Around Sleep Problems

ONE. Cut the Fat. Being overweight is the number one reason people struggle with their sleep. Aside from the many obesity-related illnesses, like heart disease and stroke, high blood pressure, diabetes, cancer, gallbladder disease, gallstones, osteoarthritis, gout, and breathing problems (sleep apnea), there are many minor, day-to-day issues with sleep that build up to larger problems overtime, and a poor diet is often at the heart of these issues.  

So much is going on when we sleep. Muscles, organs, and tissue cells all regenerate. Inflammation is reduced, hormone levels balance and T-Cells (white blood cells) work to strengthen the immune system, that when we don’t get enough our systems suffer.

Eating fatty, highly salted snacks and sugary foods during the day can play havoc with your sleep schedule. During our sleeping hours the body performs miracles in self-repair and cleansing. When our natural cleaning process is overloaded, sleep issues begin to crop up and interrupt sleep. Intermittent sleep, then has a knock-on effect to our waking hours with headaches, mood shift, and poor concentration.

TWO. Exercise. Getting regular exercise is one of the keys to improving poor sleep patterns. Almost instantly our bodies reward us with a better, more restful night.

When we remain stationary for most of our day, sitting at a desk or standing at a counter, like many people, our muscles atrophy and over-time we lose strength and health problems can compound. Aside from a better night’s sleep, here are the top ten benefits of regular exercise.

  1. Can make you feel happier.
  2. It can help with weight loss.
  3. It is good for your muscles and bones.
  4. Exercise can increase your energy levels.
  5. It can reduce your risk of chronic disease.
  6. It can help skin health.
  7. It can help your brain health and memory.
  8. Reduces chronic pain.
  9. Can increase potency.
  10. Regular exercise can balance hormone levels.

Adding regular exercise has a profound effect on resetting our circadian rhythms too, as more and more regular sleep helps the body fall back into its natural cycles.

THREE. SLEEP AIDS. More and more people are choosing natural solutions like teas and herbs to get them to sleep at night over harsh drugs, which often have unwelcomed side-effects. A smart herbal supplement regime is the most effective next step in maintaining a healthy sleep schedule, or during times when you just need to wind down and calm the mind.

Proprietary blends of sleep supporting herbs like those containing the powerful Jujube Seed are therapeutic dynamos and go far beyond just sleep support. The Jujube fruit is packed with vitamins, minerals and fatty acids, and has been used for centuries to treat insomnia, chronic pain, stress, and stomach upset. Jujube also relaxes the body and the mind, boosting levels of the calming neurotransmitters GABA and serotonin.  

Natural sleep formulas that includes earthy, bioactive compounds which work to reduce inflammation, strengthen the immune system, and lower blood sugar, as well as support heart, brain and digestive function are the intelligent choice when it comes to choosing the best products to ensure a return to healthy sleep.

Approaching sleep problems from the root cause of why sleep has become a problem, goes a long way to rediscovering a healthy, restful night’s sleep once again.

Article sponsored by Herbalmax, Natural Sleep Formula, available online at Every proprietary product we make originates from powerful and safe native-earth ingredients.

Health-Promoting Properties of Common Herbs

Herbs have been used as food and for medicinal purposes for centuries. Research interest has focused on various herbs that possess hypolipidemic, antiplatelet, antitumor, or immune-stimulating properties that may be useful adjuncts in helping reduce the risk of cardiovascular disease and cancer.

Over the hundreds of years, in some cases thousands as in Chinese Medicine, case studies produce similar results in various subjects. Clinical trials in animals as well as humans are consistent and elemental testing in laboratories with herbal properties find over and over again that healing properties are accurate.

More on Winston J. Craig
PhD in Organic Chemistry, University, of Queensland in Brisbane, Australia
Master of Public Health, Loma Linda, University, California
Registered Dietitian since 1983.


  1. The American Journal of Clinical Nutrition, Volume 70, Issue 3, September 1999, Pages 491s–499s,

Bears That Eat ‘Junk Food’ May Hibernate Less and Age Faster

Wildlife raiding human foods might risk faster cellular aging.

The sciences of longevity and nutrition collide in a study by wildlife ecologist Rebecca Kirby and her colleagues, concluding in the February, 2019 issue of Scientific Reports, junk food consumed by bears left behind by humans in national parks shortens the bear’s life, and how she hibernates.

Where bears were studied in Colorado, some were scavenging human food in up words of 30 percent of their total annual diet. The high amounts of processed foods shortened the bear’s hibernation periods, impacting their DNA and ultimately the aging process.

Among bears in the study, those that hibernated for shorter periods had telomeres that shortened more quickly than those of other bears, suggesting the animals were aging faster, the team found.

The study highlights the effect of a poor diet on longevity.

Can We Put the Brakes on Aging?

Aging is often confused with mortality, and although death is certainly inevitable, aging is much more under our control than we realize.

There is no dispute that death is inevitable. There is, however, currently a vehement disagreement in the circles of science which study human longevity. The dispute? That there might be no natural limit to how long humans can live.   

Recently, researchers in Rome studying Supercentenarians discovered the probability that death levels-off once a person passes the age of 105, give or take a year. Essentially the findings infer persons of an advanced age mesa in their likelihood of imminent death, creating a sort of “mortality plateau.”  Their conclusion? If there is a plateau to human mortality, as described by Jean-Marie Robine, a demographer at the French Institute of Health and Medical Research in Montpellier, “there is no limit to human longevity.”

Other scientists have aggressively disagreed the mortality plateau does actually exist, but will admit the number of people globally joining advanced age, or the 100+ club is increasing. Currently, there are over 500,000 people in the world over one hundred years of age.

The research is self-perpetuating as global populations continue to grow. As more and more people break through ‘normal’ age barriers, scientists are compelled to better understand what could be causing mortality rates to level off in such a way as to decrease the likelihood of death, sometimes by half.

Why does the body suddenly decide to plateau at the age of 105?

Currently genetics experts speculate the body’s cells must “eventually reach a point where repair mechanisms can offset further damage to keep mortality rates level.” (Siegfried Hekimi, McGill University in Montreal, Canada)

The talk of a “repair mechanism” in our cells that can fix damage in our DNA and root out disease sounds like something from a Sci-Fi movie, but longevity scientists have long-identified the co-enzyme, NAD+ (Nicotinamide Adenine Dinucleotide), as just such a mechanism.

NAD+ is a critical coenzyme that helps our cells produce energy, in fact without NAD+, life would simply cease to exist. NAD+ is not just in human cells, but found in every living being.

We are born with a full supply of NAD+, but as we age stores become depleted, some by natural means and some through accelerated phenomenon.

The implication of low levels of NAD+ in our cells is dire. Typically, as we approach our fiftieth year, we are working on half our original stores, and continue to deplete to naught into the wee hours of our aging years. Cells become critically handicapped in the way they operate and ‘behave’ with one another. They are also more vulnerable to disease. Keeping NAD+ replenished is a new and important standard in supplementation and health awareness.

How do I keep my NAD+ stores high as I age?

One of the goals for longevity scientists is to uncover how NAD+ (or our cell’s crucial repair mechanisms) supplies can remain high in Supercentenarians or at least robust enough to ward off age degeneration and disease.

Adopting a lifestyle to encourage our cells to make our own NAD+ increases the likelihood of longevity, which is a good place to begin. Additionally, NMN (Nicotinamide Mononucleotide) supplementation enhances the body’s provisions quantifiably and is already becoming a stalwart in the diet after the age of forty-five.

The following 5 phenoms have been identified to greatly diminish our NAD+ life rations at an unnatural and accelerated rate. Removing or reducing them from our lives can ultimately impact our aging bodies in a positive way where NAD+ stores and ultimately cell repair is concerned.

TOP 5 life circumstances which can drain NAD+ from our cells

Exhaustion The systems of the body know the difference between normal tired, which usually happens around early evening as the inner clock winds down, and exhaustion. Not allowing our natural circadian rhythms to complete their cycle, while piling on interruption after interruption, wreaks havoc on our NAD+ supplies. Once the body’s circadian rhythm is broken, it can take years to repair and find your way back to regular sleeping patterns again.

Sleep deprivation puts stress on the body. Every system, immune, digestion, endocrine, neurological, etc., requires sleep to reboot and repair itself. Without the opportunity to rest and mend, exhaustion can take hold, stressing out our cells. A stressed cell loses NAD+ at an accelerated rate.

Food What we choose to eat has an enormous impact on our NAD+ supplies. Anything that triggers an allergic reaction, whether it’s a rash or anaphylactic shock, will cause tension on the body and as above, deplete NAD+.

Additionally, foods that are processed, contain unhealthy fats, sugar, chemicals, additives, colors, are not natural and difficult to digest. Overtime, the body tires of cleansing itself of these toxins and becomes overworked, again depleting NAD+.

Any unhealthy pattern that causes undo stress on the body will essentially draw on NAD+, bumping up the loss we would experience under normal conditions.

On the other hand, food that contains NAD+ in larger amounts like avocado, milk, green vegetables and yeast, should be eaten at every opportunity to help refill supplies. NMN (Nicotinamide Mononucleotide), the precursor enzyme to NAD+ in tablet form, additionally will supplement the diet if used regularly.

Lifestyle The way we live our lives impacts a great deal on the amount of stress we invite on our bodies. Emotional and mental anxiety, which is rife in our modern lives, has the biggest impact on our health. Extended conditions of anger, rage, sadness, worry and fear are identified as the worst emotional states that accelerate our decline in health. It should come as no surprise then that NAD+ loss is fast-tracked during the low emotional periods of our lives.

Addiction also comes into play. For instance, overuse of drugs and alcohol drain the natural reserves and compromise our health on many levels. No wonder we often say a person who abuses alcohol or drugs looks much older than their years.

Exercise Most of us understand regular exercise benefits the body in many ways. It builds muscle, creates endorphins, supports digestion, lifts mental and emotional health, among others. But what happens to the body when we are stationary most of the time?

The implications of not including exercise are vast, not the least of which is low NAD+ production rates. Not only are NAD+ stores not being regenerated, NAD+ is lost from cells at a much greater rate than in someone that engages in keeping fit.

Interestingly, too much exercise can cause a great deal of stress on the body. Studies found long distance runners, mountain climbers, and people who participate in extreme sport can have lower NAD+ stores because these humans take their capability to the far limits of their natural ability and the body interprets ultra-sports the same as any mammoth stress on the body.

The key to naturally improved NAD+ levels through exercise is moderation and balance.


Disease is perhaps a category where we have less control. However, it is noteworthy NAD+ stores are majorly compromised in the midst of disease and during periods of recovery.

Some conditions are particularly hard on our NAD+ stores and these include Neurodegenerative conditions, Parkinson’s disease, Post-traumatic stress disorder and Alzheimer’s disease. Any disorder that is degenerating too, has dire implications. Most cancers are particularly harsh in as much as the disease drains NAD+, among other vital stores that keep us well. After a cancer diagnosis the body still must endure the chemo and radio therapy process, which is particularly harsh on the body’s systems.

Once we’ve conquered disease though, replenishing NAD+, and essential vitamins and minerals becomes important during recovery.

As a race, humans will continue to seek eternal life, or at the very least be fascinated by it. If geneticists do eventually pinpoint the gene that allows us to live long past our typical life-span the question should ultimately be; How well will I, my children or my grandchildren live during those added years? Or, maybe more importantly; How well do I want to live right now?

*Article sponsored by Herbalmax Inc. a Southern California biotechnology company manufacturers of NMN (Nicotinamide Mononucleotide) Supplement, Reinvigorator. An advanced daily NAD+ (Nicotinamide Adenine Dinucleotide) coenzyme enhancement designed to boost cellular repair, optimize metabolism and increase energy production.

There’s No Limit to Longevity, Says Study That Revives Human Lifespan Debate

Death rates in later life flatten out and suggest there may be no fixed limit on human longevity, countering some previous work.

A recent study in Italy has found mortality rates level off at around the age of 105 years. Although, they certainly spike prior to becoming a Centenarian, research shows remarkably that the human body can “settle in” to its aging form, and potentially live that way for a long time.   

For the science of human longevity, this is another in an exciting paradigm of research currently exploding inside the scientific community.

It jibes with the Harvard mice study (Sinclair, David, professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School) and the replenishment of NAD+ (Nicotinamide Adenine Dinucleotide) in the cells through the precursor enzyme, NMN (Nicotinamide Mononucleotide).

NAD+ is an enzyme identified as essential to life and found to diminish in humans, and all living things for that matter, as they age. Sinclair’s research was successful in reversing the symptoms of aging and is ongoing.

The two separate, but very relatable studies, form the bedrock of longevity study and the implications of what a very long life might look like in the near future for humanity.



Human Brains Make New Nerve Cells — and Lots of Them — Well Into Old Age

Healthy people in their 70s have just as many young nerve cells, or neurons, in a memory-related part of the brain as do teenagers and young adults, researchers report in the April 5, Cell Stem Cell. The discovery suggests that the hippocampus keeps generating new neurons throughout a person’s life.

The finding contradicts a study published in March, which suggested that neurogenesis in the hippocampus stops in childhood (SN Online: 3/8/18). But the new research fits with a larger pile of evidence showing that adult human brains can, to some extent, make new neurons. While those studies indicate that the process tapers off over time, the new study proposes almost no decline at all.

This research jibes well with recent Harvard mouse studies (Sinclair, David) into refilling declining NAD+ (Nicotinamide Adenine Dinucleotide) stores in living cells (Rewinding the clock, March 22, 2018) with the precursor enzyme, NMN (Nicotinamide Mononucleotide). The two studies show evidence that longevity extension in humans is possible as the afore thought premise that neurogenesis ceases in childhood, may stay just as active into a human’s aging years, could prove there are exciting times ahead for human longevity study and the use of an NMN precursor enzyme to refill declining NAD+ in the cells.

5 Things Dad’s With Endless Energy Do Everyday

Father’s Day is Sunday, June 16 and the best thing Dad can do for his family this year, is take care of himself. Here’s a quick How-To, to help Dad turn around his fading energy levels and be Super Dad again!

Right off the bat, Happy Father’s Day, Dads! You’re doing more than ever for your families, and get very little credit for all your efforts. Not that you need a lot of praise, but a pat on the back occasionally from a random article isn’t a bad thing.

The trouble is, dads and usually men in general, don’t regularly look for help when they’re running out of steam. Months, even years will go by without paying attention to their health. Then all of a sudden, WHAMMO!

Has Dad hit the wall?

Push through, get it done, wake up, do it again. Men ignore the red flags, leaving the door open to disease.

Most of us have hit the wall at one time or another. It’s not a lot of fun. Energy becomes a thing of the past and during the day our normal oomph fades, or disappears altogether. Even worse, when chronic fatigue sets in over an extended period of time, the body struggles to keep its vitamin and mineral stores up, our immune system becomes compromised, and that’s when disease can set up camp.

Men, like women, take a no-nonsense approach to fatigue. Push through, get it done, wake up, do it again.  Parents are especially guilty of ignoring themselves and the red flags that can lead to illness. After a time, bouncing back gets more and more difficult.

Tweaking our lifestyles, even in small ways, can be a big game-changer. Here are five quick changes Dad can make TODAY to put the pep back in his step.

ONE: Cut it out! Energy is zapped when the foods we eat do not feed our engines. With modern, busy lives filled with work, kid’s, stress and pressure, dads eat more on the go than at any time in human history. True story. Eating on the go usually means junk food, or forgetting altogether.

So, cut out energy-draining foods like sugar, processed food, coffee and alcohol and fill your plate with good fats rich in anti-oxidants and nutrients and refill vitamin stores.

Sitting down and eating mindfully is no small thing, it helps with digestion and goes a long way to better gut health and supporting metabolism.

TWO: Exercise. Normal energy levels can be lifted after just one brisk walk outdoors. Don’t believe me, take the challenge!

Men often feel they haven’t exercised at all if they didn’t feel the burn, but a fast walk or even a light jog, especially at times when chronic fatigue takes hold, can make all the difference and is sometimes all it takes.

As long as exercise is a regular part of our schedules, in whatever form it may come, our bodies benefit in ways often not considered. The knock-on effects include better sleep, improved circulation, reduction of plaque in the arteries, mental clarity, emotional calm, clearer skin. The list goes on. 

THREE: Nutraceuticals are the new buzzword in home health care. They are a significant addition to vitamin and mineral supplementation to combat low ebbs in our health. Nutraceuticals are equal to the task in supporting the systems in our bodies, and are equally essential during times of wellness to boost immunity.

The key is using 100% natural herb concentrates, which hold on to their robust healing properties much better than extracts. Capsules are also excellent at delivering the herbs in their truest form, and in-turn, make the biggest impact on our health.

The best come from companies who are obsessive about selecting only exceptional, 100% natural, active herbs, like the Herbalmax proprietary herbal blends, which gently lifts zapped energy, unlike jittery, caffeinated brands.

Herbalmax’s Energy & Focus formula includes superfood Acai, the little berries that pack a powerful punch, with strong antioxidants to support clear thinking, cardiovascular health and overall well-being.

FOUR: Staying calm to carry on. Tuning out the onslaught of social media, news and the current state of the world isn’t easy. For Dad’s, add kids, work, financial pressures, etc. It can be close to impossible.

Take yourself out of the rat race, even if it’s just for an hour a week. Get a hobby. If it feels like your day is filled with obligation after obligation, find time to do something that energizes the mind, body and spirit and restores creativity. Whether it’s working with your hands in the yard, building a canoe in the garage, sailing, skiing, or sculpting, acting on your need to feel fulfilled in life is essential.

Evidence is strong that people who are self-satisfied, live longer, happier and healthier lives. It’s never too late. What’s on your bucket list?

FIVE: Talk. Start sharing your feelings. Henry David Thoreau said, “Most men lead lives of quiet desperation.” Thoreau would be surprised how right he still is today.

Men, more than women typically hold in emotion. Additionally, in studies comparing men and women’s emotive differences there is consistent evidence to prove women are generally in touch with emotion better than men. “Women tend to be able to recognize and process the negative emotions of others better than men do.” (Babchuck et al., 1985; Hampson et al., 2006; McClure, 2000).

Being more comfortable around emotion tends to free up women to express themselves more than men, ultimately relieving pent-up feelings that may build up. Emotional stress deadens the immune system and can bubble to the surface causing myriad health issues.

People who find ways to express worrisome feelings often live healthier lives and enjoy emotional clarity well beyond those who don’t.

Father’s Day is everyday

We pay tribute to all dads on Father’s Day in different ways. A thank you and a tie are very nice, and certainly appreciated, but this year maybe the best gift you can give Dad is to help him rediscover his health, which will allow him to be Super Dad 365 days of the year.

The Herbalmax complete line of 100% natural nutraceuticals addresses all aspects of Dad’s complete health and wellbeing. Herbalmax invests in the best science and nature has to offer. Their passion is to bring out every benefit from each herb and ensure safety and effectiveness for its curative purpose. Crafting a superior product boils down to a simple philosophy: use the best science to design superior products.

When Dad’s engine check light comes on, maybe all he needs is a tune-up, and Herbalmax’s Energy & Focus. Give the gift of health to Dad today:

Lynda Bateman is a health and wellness writer and staff contributor.

How Two Friends Immersed Themselves in Medical Research to Transform Their Lives

The Four Corner Stones for Healthy Aging is a new project by two Australian Authors, Annabel Streets and Susan Saunders who have expanded their popular Age-Well Project blog into a book.

They’ve identified their four cornerstones of healthy aging as diet, exercise, staying engaged and creating the right environment for good sleep. The book focuses on having not only a quantity of life, but taking quality of life into our older years.

Their environmental principles for ageing well are basic but true and along with the four cornerstones, Streets and Saunders fill their book with simple advice and get us to be mindful of the important health-points we’ve likely forgotten or never paid attention to in our younger years.

Their salient points for healthy aging include:

  • Pay special attention to your gums and teeth
  • Build immunity
  • Know the medications linked, by researchers, to Alzheimer’s
  • Eat the right foods for your skin, eyes and hair
  • Use an anti-pollution serum every day and sunscreen when the sun’s out
  • Avoid chemical-laden personal care products – opt for organic where possible
  • Forget supplements – except Vitamin D – and zinc for immunity
  • Care for your eyes with regular check-ups
  • Avoid pollution-heavy areas
  • Counter pollution with the right food, the right house plants and an air purifier
  • Avoid pesticides and other chemicals when gardening, eating and cleaning

Southern California Biotech Company Herbalmax Inc. Launches New Interface Experience for the Consumer

The biotech and nutraceutical company, Herbalmax Inc., today proudly announced the launch of its redesigned, education-focused and consumer-friendly website,

Southern California Biotech Company Herbalmax Inc. Launches New Interface Experience for the Consumer

Continuing on from a successful company re-brand, the new look website integrates a fresh, clean, uncluttered design, while preserving the company’s core commitment to the consumer, innovation and education.

“We are pleased with the excellent feedback our new website has brought already,” said Lynda Bateman, Director of Media Relations for Herbalmax.  “Providing a simple ordering tool was always the motivation behind the inspiration for the new site.”

The updated Product Pages are clear, and easy to navigate, from browsing to check-out, and contacting Herbalmax has been streamlined with a dedicated Contact Page, linked directly to the Herbalmax Customer Support Team and designed to help customers get quick answers to any order, product or company related question.

“One of our primary goals when we set out to build a new website was ease of use for the consumer,” adds Bateman. “After all, it’s our customer who inspires us every day to innovate better, smarter and healthier solutions, and they deserve an excellent experience.”

The Herbalmax What’s New section, is an exceptional reference for visitors to the page, with well-written, easily accessible articles on health and well-being, industry news, and the latest in biotechnology.

Bateman continues, “We’re thinking ahead now to more customer-focused initiatives, including a monthly Newsletter, a Podcast, and a YouTube channel. So, watch this space.”

As an established and trusted biotechnology firm in the health industry for 20 years, Herbalmax is confident the new website is already working well for its customers, and is reflective of its core values of innovation and education.

The Company continues to set the pace to be clear and informational in an often purposefully dense supplement marketplace and pledges to continue that strategy going forward.

Herbalmax remains focused on offering the best in bio-innovation, industry-led manufacturing processes, and looks forward to serving its loyal customers and meeting new visitors well into the future.

7 Things Women Who Live Better Through Menopause Do Daily

Women have a tendency to grin and bear it through the tough times, often even through pain, so why should menopause be any different?

Are you white knuckling it through menopause? Chances are the answer is a resounding, yes. Women are famous for the grin-it-and-bear-it approach to all aspects of their life. As a sex, we are accustomed to barreling through the tough times, even pain. To make matters worse, it is innately female for us to ignore our needs in lieu of someone else’s. 

Menopause is no different. Recent studies show a staggering 84% of women aged 45-55, seek no alternative therapies during menopause. The good news is, Women’s Health reports 95% of women surveyed would prefer natural therapies to HRT (Hormone Replacement Therapy) if they did.

It seems women are dubious of HRT or complicated therapies when it comes to their bodies at such a vulnerable time, so we’ve compiled seven simple life changes that women who report living well through menopause do every day.  

The struggle is real, so don’t suffer in silence, ease the blow of perimenopause when it hits, or take the edge off symptoms when the menopause comes to stay with these seven simple changes to a healthier, happier you. 

Remove food triggers

Food is medicine. We hear this all the time, but food is where you can make the swiftest impact on your health. During menopause and perimenopause, our hormones are unstable, often shifting around from hour to hour. Eating foods that instantly effect our body’s already shaky hormone levels, like coffee, alcohol, soda, sugar and processed foods, is just like throwing gasoline on a forest fire.

But, removing poor food choices is only half the solution. Filling your body with hormone-stabilizing leafy green vegetables, herbs with antifungal values like oregano and ginger, or low-sugar fruits, like black berries, to look after your blood sugar is key. In addition, healthy fats and lean meats help control hormone levels and build muscle. 

TOP TIP: Avoid over and undereating too as both contribute to instabilities in hormone levels.

Fill up on good fats

Healthy fats like nuts, coconut and olive oils, avocado, raw seeds, oily fish, that are high in omega 3, like wild salmon and mackerel are good for the brain and reduce inflammation, which can run rampant when the body is under stress. A diet rich in healthy fat goes a long way to harmonizing the body’s HDL and LDL cholesterol, which is subject to imbalance during menopause.  

TOP TIP: The brain needs cholesterol to keep you thinking clearly, so don’t reduce it from your diet without discussing a plan with your physician.

Body fat adds to hormone imbalance

The hormone Leptin is produced by the fat in our own cells, and is secreted into our blood stream. Additionally, Leptin regulates body weight, and tells the brain to eat or stop eating. 

When we are overweight, Leptin is over-produced, and brain signals become confused and can often stop working all-together. Low body fat keeps our cravings in check during menopause, and helps prevent tummy fat.


When the body goes through periods of stress, it uses up vitamin and essential mineral stores much faster than at times of harmony. Supplementing key vitamins and minerals is a great way to keep deficient stores full. Ask your doctor to include B12, D and Iron in your regular blood panels to keep current on some of your essential stores.  

TOP TIP: Choose the most absorbable forms or sublingual varieties of vitamins, as our gut health is often affected by bouts of upset. Example: B12, Methylcobalamin.

Therapeutic herbs 

Using naturally safe and stabilizing herbal products like the Menopause Formula, by veteran biotech company, Herbalmax are helpful in smoothing-out hormonal fluctuations. Branded herbal blends like the Menopause Formula are no accident, they are meticulously designed to relieve mood instability, which is common during dips in hormone levels.

The trusted, curative qualities of ancient herbs have been used for hundreds of years by women in and out of menopause for quick relief to sleeplessness, night sweating and provide a powerful reprieve from hot flashes, irritability, cramping, chills and more.

Because you have a choice, use a 100% bio-active Menopause Formula, designed for women by women scientists. The Herbalmax brand has been a trusted mainstay in natural therapies for 20 years. 

TOP TIP: Always choose clinically tested herb blends made from herb concentrates like the Menopause Formula from Herbalmax. Concentrates, instead of extracts, maintain the true character and strong healing properties of the herb, which is uniquely chosen to address individual symptoms.

Regular Exercise 

The key word here is regular. We all know exercise has many benefits for any stage of life, but there are a few gentle tweaks you should make to your routine, and even if you’re starting a new exercise program, that will make a difference to help you through your menopause journey.

Get outside. A steady walk in the open air brings multiple advantages for mood stimulation, and a low-impact, healthy walking pace, goes a long way to reduce inflammation, balance hormone levels, relieve muscle aches and relax the mind. 

High impact exercise works, if you are used to it, but during menopause, the old saying, slow and steady wins the race, applies. Swimming is another effective low-impact sport, and weight resistance is vital to keep aging muscles strong. 

Go often. Our bodies need regular exercise, so set a time aside for you, and you’ll enjoy better sleep at night and feel lighter during the day. 

Manage Stress 

We know by now that stress is a major health problem. The human body is still playing catch-up with the modern onslaught of social media, news, information, additives and chemicals bombarding us every day, it is no wonder anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.

Adopting all the above practices, along with yoga and meditation, will keep the mind focused, calm and relaxed and give you tools to fall back on when unexpected stress strikes.

So, meet menopause head-on when she knocks on your door. Be prepared with just a few simple adjustments and natural remedies. Your body, mind and spirit will thank you. 

Lynda Bateman is a Health and Wellness writer living in California. She is a contributor to numerous publications in the US, Europe and Australia, is an editor, TV personality and Radio host. Lynda writes extensively on the subject of Thyroid Disease, is a patient advocate and created the very successful Thyroid Support Group and its private sister group TSG in 2007.