The human body is comprised of approximately 25g of magnesium with 50-60% of it being found in bone and soft tissue such as muscles.

Magnesium status can be assessed in a blood test however, this form of testing is not accurate as only 1% of magnesium is found in blood, and this method of testing has very little correlation to body stores of the mineral. Therefore, in many people, magnesium deficiency symptoms are quite apparent, however their blood levels of magnesium appear to be sufficient.

Symptoms of Magnesium Deficiency:

• Muscle tightness and cramping/twitches
• Fatigue and muscle weakness
• High blood pressure
• Irritability
• Brain fog
• Headaches and migraines
• Premenstrual symptoms
• Anxiety
• Constipation
• Poor sleep

How do you become Magnesium Deficient?

Some of the most common causes of Magnesium deficiency include:

• Inadequate dietary intake
• Chronic stress
• Diuretic use
• Vomiting and diarrhoea
• Diet high in processed and packaged food
• Excessive alcohol intake
• Diabetes
• Burns and surgery
• Digestive issues that may impair magnesium absorption

Dietary Sources of Magnesium:

• Green leafy vegetables such as kale, spinach and rocket
• Legumes
• Raw cacao- yes, that’s good quality, low sugar, chocolate!
• Baked beans
• Spirulina and chlorella
• Nuts and seeds
• Broccoli, broccolini and figs

Not all Magnesium supplements are created equally and it is recommended to speak to the highly qualified team of Naturopaths and Nutritionists to determine which Magnesium supplement is best suited to your needs.

The post Magnesium is Quite Easily the Most Commonly Used and Prescribed Mineral Available. Should You Be On It? appeared first on Australian Menopause Centre.

Prior to puberty, a survey found that both boys and girls have an equal occurrence of 4% in developing migraines/headaches. On commencement of puberty, the lifestyle occurrence of migraines in girls increased to 18% and 6% for men. This statistic suggests a hormonal link between females and migraines.

Menstrual Migraines

Quite often, for most women who experience headaches during their menstrual and perimenopausal years, headaches/migraines are most likely to occur 2-3 days prior to the commencement of the period and may follow for an additional 3 days. These types of headaches are quite often called, menstrual migraines.

Many population studies have found improvements in migraines after menopause, with an increase noted in perimenopause.

The exact cause of menstrual migraines are not entirely known however, it is theorised and substantiated by some studies, that it is contributed by a decline in oestrogen levels, known as oestrogen withdrawal. The first time this was investigated was over 40 years ago when the oestrogen withdrawal hypothesis was developed.

Oestrogen Withdrawal Hypothesis

According to this hypothesis, migraines/headaches are triggered by a sudden drop in oestrogen levels immediately before a period commences and during the transition towards menopause. The possible reason for more frequent headaches during perimenopause, can be related to the drastic fluctuations in oestrogen and progesterone, that occurs, which is usually greater than those occurring during the normal phases of the menstrual cycle in the reproductive years.

When looking at the roles of the main sex hormones, oestrogen and progesterone, oestrogen stimulates the nervous system and progesterone does the opposite. As a result, imbalances between these hormones, which most likely occur during the commencement of puberty and during perimenopause, contribute to the increased susceptibility of headaches and migraines in these age groups.

Oestrogen Build Up Headaches

Although oestrogen withdrawal tends to be the most plausible contributing factor to hormonal headaches, in some women, oestrogen build up headaches can’t be overlooked either.

Oestrogen build up tends to occur during mid cycle, approximately day 14 of a 28 day cycle. This oestrogen climb continues all the way through the cycle, until the end of the cycle where it reduces, with progesterone, to allow for a bleed to occur.

In perimenopause, when ovulation eventually stops, progesterone becomes deficient however, oestrogen levels still fluctuate and remain high. As a result of this, oestrogen becomes unopposed, meaning there is an imbalance between progesterone and oestrogen and the oestrogen build up headache/migraine can be experienced more regularly.

In this situation, it can sometimes be difficult to determine whether the headache/migraine is related to actual oestrogen itself or, the inability of the body to produce progesterone, hence, related to a progesterone deficiency.

The way to determine the difference, is for a symptom diary to be kept determining what other symptoms are associated with the headaches/migraine. For example, oestrogen build up can contribute to the following symptoms:

• Moods swings
• Irritability
• Fluid retention
• Weight gain
• Increased appetite and sugar cravings

What Can Be Done to Prevent Hormonal Headaches?

As hormonal headaches have a definitive cause, strategies to prevent them, tend to be associated with symptom management, rather than treating the cause, unless hormones are actually taken. Certain lifestyle and dietary changes can be implemented to prevent the severity of these hormonal headaches/migraines. These may include:

• Reducing/eliminating foods that are known to trigger headaches/migraines in the individual such as, cheese, caffeine, alcohol (wine), chocolate and dairy.
• Maintaining hydration.
• Reduce muscular tension to reduce stress and prevent restrictions to circulation.
• In some people, NSAIDs, such as Nurofen, may need to be taken in the lead up to the hormonal changes, to prevent the headache from occurring.

Treatment of Hormonal Headaches

At the Australian Menopause Centre, we prefer to treat the cause of menstrual and hormonal symptoms. The 1^st step is to identify which hormone is contributing to the headaches, to then be able to tailor a treatment, for the individual patient. Quite often, it can take a good 3 months to reduce the severity and frequency of hormonal headaches. Whilst the most suitable treatment may be tailor made bio-identical hormones, other complementary therapies can be utilised, in conjunction with bioidentical hormones, to further improve treatment outcomes. These may include:

• Acupuncture, which has been shown, through multiple studies, to reduce the severity and frequency of migraines/headaches.
• Massage, to relieve muscular tension which, quite often, can worsen the intensity of headaches/migraines.
• Magnesium, B2 and CoQ10 which in a combination, patented formula, has been proven to reduce migraine frequency. When looking into such products, it is best to speak to AMC’s Naturopathic team to see what will be suitable for you.

If hormonal headaches are a concern for you, it is recommended to speak to our team to determine the best treatment approach.

References:

• Sacco S, Ricci S, Degan D, Carolei A. Migraine in women: the role of hormones and their impact on vascular disease. J Headache Pain. 2012: 13(3) 177-89
• Gaul C, Diener H, Danesch U. Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium and Q10: a randomized, placebo-controlled, double blind, multicenter trial. J Headache Pain. 2015:15 32.
• Ripa P et al. Migraine in menopausal women: a systematic review. Int J Women’s Health. 2015: 7 773-82
• Pavlovic J et al. Sex hormones in women with and without migraine. Evidence of migraine specific hormone profiles. American Academy of Neurology. 2016 87.
• Inayat K, Danish N, Hassan L. Symptoms of Menopause in Peri and Postmenopausal women and their attitude towards them. J Ayub Med Coll Abbotabad 2017; 29(3) 477-80
• Lipton R, Steward W, Diamond S, Diamond M, Reed M. Prevalence and burden of migraines in the United States: data from the American Migraine Study II. Headache 2001. 41(7) 646-57

The post Hormonal Headaches are the Second Most Common Menopause Symptom – Second to Hot Flushes. appeared first on Australian Menopause Centre.

We all know the general rule of thumb of needing to consume approximately 2L of water per day, however, don’t force yourself. Everyone’s water requirements are different. The more water you consume, the more dilute our electrolytes such as magnesium become and as a result, cramping can occur.

• Consume spring water

Both spring and mineral water contain a healthy ratio between key electrolytes such as sodium, potassium and magnesium and ensures you’re not only just consuming good old H20. It will ensure you’re not only well hydrated, but your cells will also be able to function properly.

• Avoid profuse sweating

Sweating is a great way of detoxifying however, profuse sweating daily, can contribute to electrolytes being excreted and, if not replenished through diet, can lead to imbalances in electrolytes which may contribute to dizziness, fatigue and poor concentration. If you need to sweat it out daily, ensure you replenish your electrolytes through consuming mineral water and/electrolyte replacements.

• Avoid excessive alcohol and caffeine consumption

Alcohol and caffeine are notoriously known for acting as diuretics. As a result of their diuretic effect, electrolytes can be lost with moderate, daily consumption. A general rule of thumb is to consume a glass of water with each cup of coffee or glass of alcoholic beverage. This will ensure you’re adequately hydrated.

• Vegetables

We often neglect the role vegetables have in fluid consumption. Keeping hydrated doesn’t mean just consuming water, we can also obtain a relatively good amount of water from our vegetables. Raw is always best, and good vegetables to consume raw, are cucumbers, celery, lettuce and tomatoes (even though, technically, a fruit).

• Coconut water

Coconut water has tended to be the craze over the last couple of years and deservedly so. Coconut water contains all the key electrolytes, sodium, magnesium, potassium, calcium and phosphorus. It is a great alternative to sports drinks and has a delicious, nutty flavour.

The post Accidentally Letting Yourself Get Dehydrated? 6 Ways to Keep Your Electrolytes in Check appeared first on Australian Menopause Centre.

How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the quality of your sleep disturbances can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimise your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.

1. Keep a regular sleep schedule

With our busy schedules and can quite often become difficult to have a regular sleep schedule however, it is crucial when trying to reset the circadian rhythm and rebalance our sleep patterns.

Go to bed at the same time every night. This time should be when you would normally feel tired. This will prevent you from tossing and turning. Although it may be difficult, try not and break this habit on weekends.

If you’re getting enough sleep, you should wake up naturally, without the aid of an alarm. If the only thing that will wake you is the blaring sound of an alarm, you may need to make your bedtime slightly earlier

2. Naturally regulate your circadian rhythm

Many aspects of our modern day life can disrupt our natural production of melatonin and with it, our sleep wake cycle.

• Remove your sunglasses in the morning and allow light onto your face
• Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day and try to move your desk closer to a window
• Spend more time outside during the day. Instead of spending work breaks inside, take them outside to enjoy the sunlight or go for a brisk walk to add some exercise into the mix

3. Boost melatonin production at night

• Turn off all sources of blue light. Sources of blue light include mobile phones, laptops/computers and artificial light. These sources of light can inhibit our natural melatonin product as our body believes it is day time instead of night.
• Dim the lights. If lighting is required, ensure it is dimmed or, if dimming is not possible, change bright lights to a darker light bulb
• When it’s time to sleep, make sure room is dark. The darker the room, the better you will sleep. Use curtains or blinds to block light from windows

4. Create a relaxing bedtime routine

Our bedrooms should be purely for sleep and romance. Avoid eating, heavy reading, watching television or working in the bedroom. By associating the bedroom with only sleep and romance, it will train your body to unwind once in bed.

Dimming the lights, using essential oils and listening to relaxing music can further provide a relaxing environment and reduces stimulation to the body

5. Avoid stimulants

The most common stimulus utilised daily, is caffeine. Consuming caffeine during the day is a great way of pepping us up however, when consumed after 2pm, it can become quite detrimental to our sleep. The key is to have your last cup of coffee no later than 2pm and this will prevent you from being overstimulated at night

6. Exercise regularly

Exercise is one of the most proven ways to improve all aspects of our sleep. It has been found to halve the amount of time it takes to fall asleep as well as improve sleep quality and duration. The key to exercises positive impact on sleep is to not undertake exercise too late in the day. Exercising at night can be excitatory and as such, can reduce sleep quality and duration.

7. Limit alcohol consumption

Although alcohol is a depressant, you would think it would actually assist with improving sleep however, this is not the case. Alcohol can alter the production of melatonin of an evening and as a result, alter our circadian rhythm. The key is to avoid alcohol at least 2 hours before going to bed.

8. Increase Tryptophan foods

Tryptophan is an amino acid and an essential building block to produce melatonin. Without adequate amounts of tryptophan, melatonin cannot be produced efficiently. Foods that contain high amount of tryptophan include, dairy, especially milk, pumpkin seeds, chia seeds, turkey and beef.

Are you concerned about your sleep habits?  Is lack of sleep affecting your life?  Contact us now on 1300 883 405 or fill in our online form and we can book you in to speak to one of our naturopaths or doctors.

The post Never Give Up on a Good Night’s Sleep! Check Out Our 8 Tips to Improve Your Sleep Habits. appeared first on Australian Menopause Centre.

At the Menopause Centre, we treat thousands of women and one of the most common complaints with either perimenopause or menopause, is without a doubt, sleep disturbances. It is very rare that we speak to a patient, who does not have some sort of sleep deficit occurring. Sleep is so multifactorial and multifaceted, there isn’t just one factor that will negatively or positively impact our sleep patterns.

When we talk about sleep there is one major biological process that occurs that has a huge influence on not only our ability to fall asleep but also on the quality of our sleep. This is called the circadian rhythm.

Put quite simply, the circadian rhythm is essentially our sleep/wake cycle. It is our 24 hour internal body clock and it cycles between sleepiness and alertness. On average, most adults experience the biggest drop in their energy levels between 2-4am and luckily for most, we’re sleeping during this time. Another dip occurs between 1-3pm and this is quite often where we long for a post lunch nap. These times will of course vary depending on whether you’re a night owl or an early bird.  These dips in energy levels should not generally be felt, especially if you’re caught up on sleep and will only really be felt if you’re sleep deprived. (1)

A portion of the brain, called the pineal gland, controls our circadian rhythm and its functionality is very much dependant on darkness and light. The major hormone that is produced by the pineal gland is called melatonin.

When there is an abundance of light, the pineal gland turns off its production of melatonin and when there is enough darkness, melatonin production increases. It is this light/dark and dark/light transition that resets our circadian rhythm.

As we age, all aspects of our biological functionality tend to deteriorate and the circadian rhythm is no exception. Melatonin production has been found to commence its decline by the 5^th-6^th decade of life.

Aging is associated with both impairments of the circadian rhythm and subsequently, reduction in melatonin secretion. Quite often subclinical changes in these areas occur during middle life however, quite frequently, diagnosis is missed.

It has been found that some mental health conditions, such as depression and bipolar can result in decreases in production of melatonin. There tends to be a defect in the amount of melatonin that is produced.

Chronic obstructive pulmonary disease and fibromyalgia are becoming common conditions that many peri/menopausal women are experiencing. Evidence is suggesting atypical levels of melatonin are produced, therefore, negatively influencing sleep.

Although the circadian rhythm and melatonin isn’t directly correlated to the perimenopause/menopause, it has been speculated that they may assist in improving wellbeing and moods.

Surprisingly, melatonin has a positive influence on bone density, through the synchronization of bone turnover. As a result, lack of melatonin production may play a role in the development of postmenopausal osteoporosis. A study of perimenopausal women taking 3mg of melatonin per day, over 6 months, showed improvements in markers of bone turnover. (2)

There are of course, multiple factors during the menopausal transition that can impact our sleep however, the role of the circadian rhythm and melatonin should not be undermined or forgotten. It is important to determine whether sleep disturbances are related to reproductive hormones such as progesterone deficiencies or, if your circadian rhythm needs a reset!

If you would like to speak to one of our doctors or Naturopaths about your symptoms; please complete our online form and we will contact you.

References: 

1. Jeahn S, Louis G, Zizi F et al. Sleep, Melatonin and the menopausal transition. What are the links? Sleep Science. 2017; 10(1): 11-18.
2. Kotlarczyk MP, Lassila HC, O’Neil CK, D’Amico F, Enderby LT, Witt- Enderby PA, et al. Melatonin osteoporosis prevention study (MOPS): a randomized, double-blind, placebo-controlled study examining the effects of melatonin on bone health and quality of life in perimenopausal women. J Pineal Res. 2012;52(4):414-26.

The post Ever Wondered How Menopause Affects Your Sleep/Wake Cycle? Hint: Melatonin is a Key Player! appeared first on Australian Menopause Centre.

For thousands of years, people of south East Asia, have consumed soybean in their traditional form such as nimame (cooked whole soy) or, edamame (green fresh soy), soy milk, tempeh or tofu. It wasn’t until the 1960s that soybeans attracted the Western world as a high-quality vegetable protein.

In Japan, immature raw soy beans are known as edamame and are sold fresh or frozen. Depending on the stage of maturity, the nutritional content of the edamame bean can vary.

As with all soy based foods, edamame contain phyto-oestrogenic compounds known as isoflavones. These isoflavones have the potential to mimic oestrogen and can be a beneficial dietary addition to aid in the relief of mild hot flushes. Interestingly, women in Asian countries who have a diet rich in these isoflavones, have a lower rate of hormone related cancers than American women. This is also the case due to a lower consumption of meat and dairy in their diets and a variety of other factors.

These isoflavones can also have a beneficial role in the prevention and slowing the progression of osteoporosis, particularly in menopausal women. A large cohort study conducted over many years in Asian populations found a high consumption of isoflavones lead to a 65% lower risk of ischemic stroke and 63% lower risk of heart attack, in women.

To achieve these same results 25-50mg per day of isoflavones, need to be consumed daily. This equates to approximately ¾ of a cup of edamame beans, daily.

Edamame beans are a perfect source of protein containing all the essential amino acids that our body is unable to produce on its own. It contains a great source of polyunsaturated fatty acids as well as calcium, magnesium, fibre and carbohydrates.

The post The Age-Old Soy Debate: To Eat Edamame, Or Not to Eat Edamame – That Is the Question… (And Is It Healthy for You!) appeared first on Australian Menopause Centre.

The brain is by far the most complex organ of the human body and it is the primary organ that defines who we are as a person. It is comprised of many different parts which all work in unison to keep us alive and functioning well. It influences all aspect of our health and its health and function is essential throughout all life stages.

Alzheimer’s disease is the most common form of dementia, affecting up to 70% of people with dementia. It contributes to progressive mental deterioration due to generalised weakening of the brain. It is usually slow developing and results in poor memory, inability to think clearly and reasonably, and behaviour can become quite aggressive. As a result, Alzheimer’s affects all aspects of day to day life.

Alzheimer’s typically destroys the communication connections and mechanisms within the brain as well, eventually destroying all aspects of the brain’s structure and functionality and as a result, it can prove to be fatal as the brain essentially stops working and from this, organ failure results.

Oestrogen has a strong influence on brain health and somewhat protects it from ageing. It can assist in preventing the build up of plaque or, hardening of the brain that is quite often seen in Alzheimer’s disease. As oestrogen starts to decline from the latter half of perimenopause to menopause, the brain becomes more vulnerable to these changes. There is some evidence to suggest that supplementing with oestrogen may prevent the onset and progression of Alzheimer’s disease however, larger scale studies are required to further confirm this. (1)

It is essential that lifestyle is conducive to optimising and looking after the brain to assist in the prevention of mental health conditions as well as Alzheimer’s and dementia.  Being brain healthy is particularly important once you reach middle age, as quite often, it is during this stage in life that changes to the brain can start to occur.  There is no guarantee that implementing certain dietary and lifestyle changes can prevent or cure dementia however, there are known risk factors that can be corrected. (2)

To live a brain healthy life means to not only look after your brain but your whole body and your heart.

In Australia, 1 in 30 Australians aged 70-74 years have dementia, increasing to 1 in 8 aged 80-84 years and 1 in 3 of those aged 90-94 years. (3)

There are many risk factors for dementia and Alzheimer’s. Some of these can be controlled and others can’t. Factors such as age and genetic predisposition cannot be changed, and nor can they be avoided.

Mental and social activity is crucial for brain health. Exercising and challenging the brain with various activities and social interaction can assist with building new brain cells and strengthen connections between each of the cells. This provides a reserve of cells to counteract the loss and destruction of older brain cells. (4)

There is evidence to suggest that excessive alcohol consumption can damage brain cells and in turn, increase the risk of developing Alzheimer’s.

The cardiovascular system is also an important piece that can be corrected to reduce the risk of developing brain issues. Elevated blood pressure, obesity, chronically high cholesterol, the development of type 2 diabetes in middle life and smoking have all been found to increase the chances of developing dementia and Alzheimer’s.

Currently, there is no treatment available to prevent or treat Alzheimer’s and therefore living a brain healthy life and ensuring your oestrogen levels are balanced, are crucial to assist in reducing and avoiding the risk factors involved with dementia.

Do you want to speak to one of our doctors about your symptoms?  Contact us now by completing our online form!

References:

1. Tang M et al. Effect of Oestrogen during menopause on risk and age at onset of Alzheimer’s disease. 1996. 348:9025. 429-32. The Lancet
2. Ashby-Mitchell K, Burns R, Shaw J, Anstey K. Proportion of dementia in Australia explained by common modifiable risk factors. 2017. 9:11. Alzheimers Res Ther.
3. https://www.dementia.org.au/statistics
4. https://www.dementia.org.au/about-dementia/types-of-dementia/alzheimers-disease

The post Have You Noticed A Change in Your Brain Since Menopause? appeared first on Australian Menopause Centre.

Cashews are a deliciously creamy and sweet nut that are native to South America, particularly Brazil and were introduced by colonists to Africa and India.

Cashews are found at the bottom of the cashew tree, and grow inside the Kaju apple, which is an apple shaped fruit, light reddish to yellow in colour. The Kuji fruit is often processed into a fruit drink and a liquor.

Apart from being delicious, cashews contain a large array of mineral and vitamins, that are crucial for maintaining health. A few abundant nutrients include, calcium, magnesium, copper, phosphorous and potassium.

Although cashews contain a large array of nutrients that have been proven to assist with bone health, heart health and energy levels, the biggest compound it contains is Phosphatidylserine. Phosphatidylserine has been proven in studies to assist with improving memory recall and retention. How this compound actually works to improve memory is still not entirely known.

Nuts often receive a bad rap, especially due to their fat content however, fats aren’t created equally. Cashews contain an adequate ratio between monounsaturated and polyunsaturated fatty acids. These two fats are crucial for maintaining brain health, assisting in memory and aiding in reducing inflammation. They’re what we call unsaturated fatty acids and as such, aren’t implicated in the development of high cholesterol or cardiovascular diseases.

Raw nuts are always ideal to consume however, cashews are an exception. Although they may be advertised as raw, they’re not. Truly raw cashews obtained directly from the Kaju apple contain a substance called urushiol, a highly toxic compound that is also found in poison ivy. The advertised ‘raw’ cashews are steamed prior to being sold, to ensure the toxins are removed.

Cashews are a great snack and with their added benefit of assisting with memory, they’re a great addition to the diet.

The post Cashews for Brain Power? Do We Really Need Another Reason to Eat Cashews…? appeared first on Australian Menopause Centre.

The festive season is upon us and let’s face it, we all tend to drink more than what we usually do during this time and our diets tend not to be as nutritious as what they usually would be.

Our B group vitamins are water soluble which means, they are easily absorbed and just as easily excreted from our body. As alcohol is a diuretic (increases fluid loss) we tend to excrete more B vitamins than usual and if these B vitamins are not replenished in enough time, a hangover may arise.

Looking at B vitamins in the festive season context, B vitamins, namely B1 (Thiamine) usually facilitates the process to which your liver can break down alcohol, and eliminate it efficiently. In the absence of sufficient B1, the efficiency of this process diminishes and with this, there is more circulating alcohol for longer periods of time. For those chasing the drunk effect, this may sound like a perk, but the flip side of this is that the severity and duration of the hang over is also increased.

If there is such a thing as safe alcohol drinking (its debatable), it would be best to ensure that you are well equipped to process the alcohol and remove the alcohol efficiently. There seems to be a belief that the alcohol you consume now only affects you today and possibly tomorrow. This is untrue. It is important to keep an eye on the negative effects of alcohol in the long term so that you can counter or prevent any wear and tear. Supporting your alcohol elimination processes and replacing anything that is rapidly utilised (B1) or eliminated through all the fluid loss (water, magnesium, electrolytes, etc.) will get you a long way in terms of hangover and general health.

As well as our B vitamins tending to become depleted, Magnesium, an essential mineral also depletes quite readily with excessive alcohol intake. Alcohol acts acutely as a magnesium diuretic, causing a prompt and vigorous increase in the urinary excretion of the mineral. This significantly impacts your magnesium status, making you vulnerable to magnesium deficiency. Magnesium depletion in the context of alcohol consumption can result in muscle cramps and most commonly, a headache.

To prevent yourself from waking up the next morning with a sore head from excessively consuming alcohol, the following tips may be of benefit:

• Keep hydrated and for every standard drink ensure you consume a glass of water with it, or, for every bathroom trip consume a glass of water afterwards.
• Consume a B complex and Magnesium supplement prior to heading out to a function.
• Try and consume 250mL of mineral water whilst out to aid with replenishing your electrolytes as well as Magnesium.

Speak to our Naturopaths if you are interested in a high strength, highly absorbable magnesium with activated B vitamins and minerals.

Fill in our Contact form and we will call you to book you in.

The post B Vitamins and Magnesium: A Hangover Hack appeared first on Australian Menopause Centre.

The world is divided into 24 time zones and once we travel outside of our time zone, there is a chance that jet lag will set in. The greater the time difference, the more severe jet lag can become.

Jet lag is basically a symptom of when our sleep patterns become disrupted due to our internal body clock (circadian rhythm) being out of whack. Our circadian rhythm is what governs our sleep wake cycle and it can take several days for it to adapt to the new time zone. It is dictated by daylight and nightfall and our bodies eventually get into a regular rhythm.

If you’ve been lucky enough to travel outside of Australia, you have most probably experienced some degree of jet lag. It is that dreaded sensation of brain fog, lack of concentration, being wired and wide awake at 11pm and absolutely exhausted at 9am.

There are multiple things that can be integrated into your travel regime to reduce the severity of jet lag however, research has indicated that surprisingly, cherries, can aid in reducing the impact of jet lag.

Cherries not only contain a large amount of Vitamin C, but also have been found to contain melatonin. Melatonin is a hormone that is naturally produced by the pineal gland in the brain, and it is this hormone that influences our circadian rhythm. Adequate amounts of melatonin is crucial for the prevention of jet lag and why not consume it in its natural state? A handful of cherries per day, 1-2 hours prior to going to sleep can aid in the regulation of our circadian rhythm.  Dried cherries have been found to have a higher concentration of melatonin as opposed to fresh.

The post Need A Reason to Munch on Some Cherries This Holiday Season? Sleep! appeared first on Australian Menopause Centre.