DISCLAIMER: Always consult with a healthcare professional before starting new routines, programs, or nutrition plans to ensure you receive the best medical advice and strategy for your specific needs.
Having a drink or two makes us feel more sociable and outgoing, helping us break down barriers, initiate conversations, and connect with others. Plus, alcohol is an easily accessible and affordable form of entertainment.
Yet, alcohol consumption can have some serious health consequences as we age. That’s because our bodies may not be able to metabolize alcohol as effectively as they used to. For women transitioning to menopause, in particular, the enzymes responsible for processing everything consumed, including alcohol, are affected.
As our bodies may not be able to tolerate alcohol as effectively, this reduced efficiency can lead to the accumulation of toxins, triggering or worsening night sweats, hot flashes, and mood swings. Regular and heavy drinking also increases the risk of osteoporosis and breast cancer, which is already higher during menopause.
Based on the effects of alcohol on menopausal symptoms and the risks involved, some women may choose to quit or limit consumption at this stage of life. Helpful strategies include seeking support, staying busy, and planning for social situations.
And while quitting alcohol can be challenging indeed, it is achievable. With determination and the right tools, it is possible to make positive changes and feel better overall during this time of transition.
Effects of Alcohol on Women During Menopause
With all the commitments that midlife women face, like aging parents, a successful but busy job, housework, and being a mum taxi, a hoppy IPA or two may seem like a form of self-care at the end of the workday. As juggling multiple roles can also be a source of stress, alcohol consumption can easily become a more frequent occurrence than is healthy.
Yet, alcohol can harm our health, especially with long-term and excessive use. Over time, it can lead to mental health problems and conditions like depression and anxiety, digestive problems, and liver and heart disease. Excessive amounts of alcohol are not beneficial for anyone’s health, but there may be particular higher risks during menopause. Such risks include exacerbation of hot flashes, mood changes, sleep disturbances, decreased bone health, and increased risk of breast cancer.
Let’s look at the risks of drinking alcohol for women over 40
Hot Flashes
While the mechanism underlying the relationship between alcohol use and hot flashes is not fully understood, most research has found a link between regular consumption and increased hot flashes.
One study, for example, examined the various factors that contribute to the occurrence of hot flashes during menopause. Conducted with 334 women of white and Afro-American descent, the study found that along with a higher body mass index and cigarette smoking, alcohol consumption can be a risk factor for hot flashes at natural menopause.
Another study explored the prevalence of hot flashes in perimenopausal women who had regular menstrual cycles and were in good health in their late reproductive years. Examining multiple environmental, behavioral, and hormonal factors, the study found that alcohol consumption is a significant predictor of hot flashes, as are factors like increased BMI and anxiety.
Emotional Symptoms
As alcohol depresses the central nervous system, regular consumption can exacerbate symptoms of anxiety and depression during menopause.
For example, a recent large-scale study in South Korea explored the relationship between depression and alcohol consumption, smoking, and physical activity among post- and perimenopausal women. After examining the medical records of over 1.8 million women aged 40 or older, the researchers found that heavy alcohol consumption and smoking are associated with an increased risk for depression before and at menopause.
Physical inactivity was also found to be a risk factor for depression, further highlighting the importance of addressing modifiable lifestyle factors that may contribute to depression in midlife.
Sleep Disturbances
Alcohol can disrupt sleep which can be a significant issue for menopausal women who are already struggling with sleep disturbances. A number of studies also show that regular consumption can disrupt sleep and cause insomnia.
One multinational study involving women aged 40 – 59 focused on the effect of problematic drinking on sleep quality. The study found that excessive alcohol use is strongly associated with sleep disorders and insomnia among midlife women. In fact, the researchers suggested that alcohol outweighs other factors such as the use of hypnotics, educational level, and vasomotor and mood symptoms.
Bone Health
Heavy alcohol consumption can increase the risk of osteoporosis in the years preceding the onset of menopause. Excessive alcohol use during early adulthood and adolescence affects bone health, thus increasing the risk for osteoporosis.
Furthermore, studies suggest that the effects of heavy alcohol consumption are irreversible, even among women who quit drinking. This is because excessive use affects the mechanical properties of bones while reducing their mineral density.
While heavy drinking is strongly associated with poor bone quality during the young adult years, regular consumption at midlife also affects bone health. Observational studies confirm that heavy drinking affects bone mineral density as women age.
One study, for example, examined the risk factors for osteoporosis among regular drinkers. The study found that women who drank alcohol more than 4 times a week had a lower bone mineral density than those with a lighter alcohol intake of 2 – 3 times a week.
Furthermore, research suggests that heavy alcohol consumption increases the risk of bone fractures in midlife. A 2022 study found that alcohol intake of 3 or more drinks daily is associated with a higher risk for hip fractures compared to up to 2 drinks daily. The study suggests that excessive consumption can be detrimental to bone health, thus increasing the risk for osteoporotic fractures.
Breast Cancer Risk
There is some evidence to suggest that alcohol consumption may contribute to the development of breast cancer, and the risk may be higher for women who are going through menopause.
Menopausal women are already at a higher risk due to a decline in progesterone and estrogen levels, the two hormones which play a role in proper breast function. Those who regularly consume alcohol face an even higher risk of breast cancer, including hormone receptor-positive tumors and invasive lobular carcinoma, slow-growing cancer that accounts for up to 15% of all cancer cases.
Should You Quit Alcohol During Menopause?
Whether to quit alcohol during menopause depends on several factors, such as individual health status, age, family history, medications, and risk of injury. Your health status is a major factor in determining whether to quit alcohol. Women with conditions like breast cancer, hypertension, and liver problems must avoid drinking completely.
Also, if you take medications such as sleep aids or antidepressants, they interact with alcohol and can cause harmful side effects.
Your age is also a factor in choosing whether to quit alcohol or not. Our ability to metabolize alcohol decreases with age, making it more difficult to tolerate even small amounts.
A family history of alcoholism is yet another factor that may require a more cautious approach, as women with such a history are more susceptible to alcohol addiction.
Lastly, women operating heavy machinery, driving, and other activities requiring alertness and coordination should avoid alcohol altogether.
And even if you don’t fall in any of the high-risk groups, quitting or moderating your alcohol consumption is always a good idea. Due to differences in enzyme production, fat percentage, and body size, women are more susceptible to experiencing the harmful effects of alcohol than men.
Support Strategies for Quitting Alcohol
Quitting or reducing consumption is ideal but can be challenging, especially for women who enjoy drinking socially. Yet, it can be less daunting and more achievable with the right strategies and support, making it worthwhile.
Set a Goal
You need to first decide on a specific goal for quitting alcohol and write it down. This could be abstaining from alcohol for a certain period, like one month, three months, or one year. Alternatively, your goal could be to limit consumption to special occasions such as birthdays, holidays, and anniversaries.
Reducing alcohol to a certain number of drinks per week is another achievable goal. For instance, you can limit your alcohol intake to 2 or 3 drinks a week, which can help reduce the negative effects of alcohol on your body.
Seek Support
Reach out to family or friends for support when quitting alcohol. They can offer a listening ear and encouragement or serve as accountability partners to help you stay focused and on track with your goal.
There are also some specific ways in which friends and family can help you quit alcohol. For example, they can plan events or outings that do not involve drinking or offer to participate in hobbies or activities like cooking classes, hiking, or yoga that do not involve drinking.
Friends and family can also help create a safe environment by removing alcohol from your home and avoiding places where it is available. They can help you celebrate successes and milestones so that you stay motivated and committed to your journey toward sobriety.
And if you need more structure or guidance, you can join support groups like SMART Recovery or Alcoholics Anonymous. Such groups create a non-judgmental and safe environment to share your experiences and receive support and guidance from others who have been through similar challenges.
A therapist can be an excellent resource if you need more personalized support. A therapist can help you identify and cope with any underlying issues that might be contributing to your alcohol use. In addition to helping you navigate any psychological and emotional challenges that led you to drink, a therapist can offer guidance and support throughout your recovery journey, helping you prevent setbacks and maintain your progress.
Identify Alternative Coping Strategies
You must also identify effective coping strategies and mechanisms to manage stress and other triggers that might have led to drinking. They can help you to deal with difficult feelings, emotions, and situations in a healthy and constructive way, without turning to alcohol as a form of escape or relief.
Depending on what works for you, this could be exercise, meditation, deep breathing, or other relaxation techniques. Exercise has been shown to improve mood, reduce anxiety and stress, and promote feelings of well-being. It can also help you build confidence and a sense of self-efficacy and control, making you better equipped to deal with the challenges of quitting alcohol.
In addition to regular exercise, relaxation techniques can effectively support your efforts to quit drinking. Techniques such as progressive muscle relaxation, meditation, and deep breathing can effectively cope with difficult emotions, negative self-talk, anxiety, and stress that might have previously led to drinking.
Make a Plan for Social Situations
Social situations can be a challenging trigger for a number of reasons. First, they may involve exposure to others who are indulging in alcohol or encouraging drinking behavior.
Second, in social situations like partying, social gatherings, and sports events, drinking alcohol is often seen as normative behavior, making non-drinkers feel stigmatized or excluded.
A third challenge is the association of social situations with socializing, celebration, and relaxation, making it more difficult to maintain sobriety. To avoid being caught off-guard by cravings and triggers, you’ll need to make a plan for social situations where alcohol is present and could compromise your sobriety.
To prepare effectively, you need to consider the specifics of the event, the expected activities and setting, and the people attending it. This will help you anticipate any challenges that may arise and develop strategies for managing triggers. Such strategies might include bringing your own non-alcoholic beverages like juice, soda, or sparkling water so you don’t feel left out.
Additionally, enlisting the support of a close friend can be an effective way to maintain your commitment to not drinking. This person should provide you with a supportive presence, detect and deflect social pressure to drink, and keep you accountable for your actions.
Lastly, you need an exit strategy for situations that trigger your urge to drink and make it easier to succumb to the temptation. Your exit strategy can be as simple as taking a short walk outside or taking a break to use the bathroom. Or it can be more elaborate, like having a signal or code word with a friend, indicating you need their help to exit the situation.
Stay Busy
Staying busy and engaging in pastimes can be an effective strategy to maintain sobriety. This approach involves keeping yourself engaged and occupied with activities you enjoy, allowing you to avoid idleness which may lead to relapse.
For example, engaging in physical activities like yoga, running, and hiking is a way to fill your time and prevent boredom and monotony, which can trigger the urge to drink.
Furthermore, when exercising, your body releases endorphins which positively affect your mental state and mood, helping you manage anxiety and stress.
In addition, exploring new creative outlets can be a great way to channel your emotions and energy in a positive direction, further helping you to maintain sobriety. Engaging in activities like developing painting skills or learning a musical instrument can help you process emotions and experiences creatively and healthily while offering a sense of accomplishment and purpose.
Overall, pursuing new interests can be a positive and fulfilling distraction, helping you resist the urge to drink.
Consider Medication
Medication can be an effective tool to reduce cravings and mitigate the discomfort that accompanies withdrawal symptoms. You must be prudent when selecting a medication, however, as some drugs aim to alleviate the manifestations of withdrawal while others help curb the urge to drink.
As each medication has its unique mechanisms of action, you’ll need to consult with a qualified health professional who can customize the treatment to your specific needs. Depending on the severity, they may prescribe a combination of drugs to increase your chances of success. Yet, medication alone cannot guarantee full recovery and should be complemented with support systems or therapy to achieve optimal results.
Ultimately, quitting alcohol is a deeply personal journey that requires a customized approach. There’s no one-size-fits-all solution, and progress may not happen overnight. However, armed with strategies that resonate with you, you can successfully quit drinking and enhance your overall health and well-being during menopause. Just be patient with yourself along the way and take time to acknowledge even the smallest victories and accomplishments.
Wrapping Up
The physiological changes that occur in a woman’s body at midlife make alcohol a risky and potentially harmful choice. As women age, their bodies become less efficient at metabolizing alcohol, which means that the same amount can have a greater effect on the body than it did in earlier years. Furthermore, alcohol can exacerbate the symptoms of menopause and increase the risk of cardiovascular disease, breast cancer, and osteoporosis.
For some women, quitting alcohol can be the best option, especially for those with a history of health problems or who are experiencing severe menopausal symptoms. And quitting drinking is ideal for all women who want to prioritize their health during this critical stage in life.
While it can be an empowering step towards better health, quitting alcohol can be challenging, making support strategies the key to navigating the transition. Seeking help through therapy, joining support groups, or making positive lifestyle changes can make quitting drinking less daunting and difficult and lead to a more fulfilling and positive menopause experience.
A naturally occurring compound found in fish and meat, creatine promotes muscle growth and improves athletic performance. For exercising individuals, especially during high-intensity activities like jumping, sprinting, and weightlifting, supplementation can be highly beneficial. 
Synthesized by the pancreas, kidneys, and liver from amino acids, creatine is transported to the muscle cells and stored in the form of a high-energy molecule called phosphocreatine. This amino acid plays a role in producing adenosine triphosphate (ATP), the main energy source for muscle contraction.
While the bulk of research has involved male athletes, some evidence suggests that creatine could be important for women over 40. 
Human Design types classify people into four types, each with its characteristics, strategies, and purposes in life.
The manifestors are natural initiators full of the energy to make things happen. Manifestors are here to bring new ideas and concepts into the world and often have a strong urge to create and innovate. They
Generators comprise most of the population and possess a sustainable energy source that allows them to work on projects for extended periods. Generators are designed to respond to the world around them and follow their inner guidance to find work and activities that bring them joy and satisfaction.
Projectors are natural guides and advisors with a talent for seeing the big picture and recognizing the potential in others. 
Reflectors are the rarest Human Design type comprising less than 1% of the population. They have a unique ability to reflect the energy of those around them and are highly sensitive to their environment. 
Human Design gates are like building blocks that make up your unique Human Design chart. There are 64 individual gates, each representing a specific energy frequency or trait. 
The Human Design channels are pathways that connect two or more centers on the Human Design chart. Each channel is made up of two gates that are connected by a line– together, they form a specific energy circuit. For example, Channel 34-20 connects the Spleen Center to the Throat Center and is associated with the energy of transformation and change.
Human Design and astrology are two systems used for understanding and interpreting human personality traits, tendencies, and life paths. While they share some similarities, they are distinct and have unique approaches.
The Enneagram is based on the idea that each person has a dominant personality type but also has elements of other styles. It’s a system that categorizes people into nine personality types, each with motivations, fears, desires, and tendencies. You can use Enneagram’s knowledge to understand yourself and your relationships with others better. 
Vedic Astrology, also known as Jyotish, is a traditional Hindu system that uses a person’s birth data to analyze the positions of celestial bodies and their influence on humans. This system maps an individual’s destiny and guides everything from career choices to relationship compatibility.
Unlike Human Design, which is rooted in a combination of scientific, spiritual, and esoteric teachings, the MBTI is based on the psychological theories of Carl Jung. 
Kabbalah is a mystical tradition that originated in Judaism, and it provides a framework for understanding the nature of God, the cosmos, and the human soul.
Understanding your Human Design can also impact your relationships. For instance, suppose you have an open Heart Center, indicating you are highly empathic and sensitive to others’ emotions. You may find that setting healthy boundaries and communicating your needs is essential for maintaining healthy relationships.
Human Design also provides insight into emotional dynamics between people. It’s valuable in helping us process and express emotions. Each Human Design type has its unique emotional energy and processing style, which can influence how we interact with others. 
Human Design can be a powerful tool for business leaders and entrepreneurs, helping them determine strengths, tendencies, and potential challenges. 
Human Design is very insightful regarding a person’s strengths and potential challenges, allowing them to create a personal and professional strategy that aligns with their true nature, purpose, and career aspirations.
If you need help learning more about your strength and talents in terms of wealth creation–Human Design might be the thing. Knowing your unique traits allows you to identify opportunities for wealth creation that align with your true nature and purpose.
Human Design can offer valuable insights into your energetic makeup and life path. Still, as with any philosophy of life, it can create skepticism and hesitation in people to fully embrace it.
Human Design is a holistic practice that offers valuable insights into a person’s energetic makeup, life path, and purpose. It’s a unique system that combines various spiritual, scientific, and esoteric teachings and offers a detailed blueprint of everyone’s strengths, weaknesses, and natural tendencies.
The end of monthly cycles marks a significant milestone in a woman’s life. In your 40s periods might be quite variable and your ovaries might not pop out an egg as regularly as they used to. At some point in your 50s, they will cease altogether, triggering a range of changes. Joints get achy and stiff, skin wrinkles and sags, hair grays, and thins, and the waist thickens. You find it difficult to stay or fall asleep, leaving you feeling rundown and tired.
Carbohydrates are the primary source of energy, fueling the central nervous system, heart muscle, kidneys, and brain. They also help regulate blood sugar levels, boost serotonin production, aid digestion, and promote heart health. 
Protein is an essential macronutrient for everyone, at every life stage, not just bodybuilders and athletes. It is made of amino acids which aid the synthesis of key hormones such as glucagon, insulin, and thyroid hormones. These, in turn, regulate metabolism, internal temperature, energy levels, and body weight. 
As different foods contain different combinations of amino acids, it is important to consume a variety of protein sources, including plant- and animal-based. Also called complete, animal-based proteins supply amino acids in sufficient quantities. They are found in a variety of foods, including dairy, eggs, poultry, fish, and meat. Plant-based sources include grains, seeds, nuts, lentils, and beans. They are called incomplete because they may lack certain amino acids. 
Consuming healthy facts is essential for several reasons, including nutrient absorption, hormone production, and brain health. Fats enable the body to absorb essential micronutrients such as vitamins K, E, D, and A which play a role in many processes, including coagulation, immune function, and bone and vision health.
First, postmenopausal women are at risk of decline in cognitive function, including domains such as verbal and working memory, processing speed, and attention. Consuming foods that are high in healthy fat, such as nuts and fatty fish supports brain health and helps prevent cognitive decline.
As you get older, losing weight becomes more challenging. Hormonal changes, slower metabolism, decreased activity levels, and stress can contribute to weight gain. With a healthy diet and regular exercise, however, women can still achieve their weight and fitness goals and improve their overall weight.
One of the main ways in which counting macros can aid your weight loss efforts is by helping you understand how the 
Consuming sufficient amounts of carbs, fat, and protein also supports hormonal balance as all three macronutrients participate in the production and regulation of hormones. As hormones play a key role in regulating appetite, metabolism, and body fat distribution, tracking and balancing macronutrients can help with weight loss. It also ensures that your body gets antioxidants, vitamins, and minerals which help maintain hormonal balance.
In addition to your ideal macronutrient breakdown, you also need to figure out how many calories you need. To do this, multiply your weight (kg) by 10, and your height (cm) by 6.25, add both numbers and subtract your age X 5 and 161. If you weigh 75 kg, are 1.65 cm, and are 54 years old, the equation will look like this: 
Consuming the right balance of macronutrients ensures that you’re meeting your nutritional needs by following a varied and balanced diet. And whether your goal is to improve your overall health, boost your energy, build muscle, or lose weight, counting your macros can be an effective and valuable strategy. 
Developed by the
Here’s a step-by-step guide to incorporating this activity into your life
To fully immerse in nature and embrace the experience, disconnect from all of your gadgets, including smartphones, headphones, and tablets. The constant messages, alerts, and notifications can be a source of distraction that keeps you engaged. This can make it difficult to stay present, appreciate the scents, sounds, and sights of nature, and fully immerse in the experience. 
Keep your eyes open and observe your surroundings. Avoid thinking about deadlines or emails and stay mindful and present. You will be surprised by the variety of plants and wildlife that you see while engaging in mindful observation. Allow yourself to fully immerse, pay attention to nature’s small details, feel the soil and leaves, and smell the sweet, woodsy scent of forest air. Let nature enter through your feet, hands, nose, eyes, and ears, wandering aimlessly and slowly. Let the forest in and savor nature’s bounty and serenity. 
Woods bathing has been shown to offer several benefits, including stress reduction.
Walking in nature can help stimulate the production of serotonin, a chemical that regulates mood. At normal levels, serotonin promotes feelings of well-being, calm, and contentment, making you feel happier, emotionally stable, and more focused. Low levels of serotonin, on the other hand, increase the risk for a variety of mood disorders, including anxiety and depression.
When you spend time in a natural environment, you are removed from the stress, distractions, and noise of city life, freeing up more mental space for creative thinking. Immersing yourself in nature also exposes you to a variety of textures, smells, sounds, and sights which can be a source of inspiration and new ideas.
Spending mindful time in nature can help strengthen your immune system in several ways. First, spending time outdoors can help you get the sunshine and vitamin D you need. Vitamin D plays an important role in regulating specific immune cells as well as your overall immune function. 
Several
While more research is needed to ascertain how spending time in nature aids recovery, the preliminary evidence is promising, suggesting that being in a natural environment accelerates recovery. 
With few crowds, towering trees, and a network of hiking trails, Humboldt Redwoods State Park is an excellent choice for practicing woods bathing. As the park is found in a remote rural location, it can offer quiet seclusion to connect with nature without distraction. There are plenty of secluded and quiet spots to immerse yourself in your surroundings, including Mattole Beach, Rockefeller Forest, Bull Creek Flats, and the Cuneo Creek Horse Camp. You will also find many trails where you can wander for hours away from crowds and noise. Trails that tend to have fewer visitors include the Drury-Chaney Loop, Founders Grove Nature, and Bull Creek Trails. 
A vast, pristine area in Southeast Alaska, the Tongass National Forest offers plenty of spots and opportunities for forest bathing. Some great spots include the Eagle Beach State Recreation Area, Admiralty Island National Monument, and Mendenhall Glacier. A beautiful and idyllic stretch of beach, the Eagle Beach State Recreation Area is a great place for beachcombing, sunbathing, and wildlife viewing. You will find several trails, like the Rainforest, Outer Point, and Eagle Beach Trails, offering plenty of opportunities for leisurely walks, relaxation, birdwatching, and more.
With picturesque waterfalls, stunning fall foliage, and an abundance of wildlife, Green Mountain National Forest offers a variety of trails and natural settings that promote a sense of serenity, calm, and relaxation. You can take Stratton Mountain or Deer Leap Trail to enjoy beautiful views of the valleys and the Adirondack or Green Mountains. While strolling along the trails, you will find plenty of opportunities and spots to practice relaxation and observe wildlife in a forest ablaze with violets, trillium, and asters. 
Great Smoky Mountains National Park is the home of a diverse ecosystem, towering rock formations, scenic valleys, beautiful meadows, and high peaks, offering stunning views and serene hiking experiences. The many trails you can take include Abrams Falls, Alum Cave, and Ramsey Cascades, among others, which provide ample opportunities for relaxation, wildlife viewing, camping, and picnicking. The area is known for its rich biodiversity, including more than 240 species of birds and 1,500 species of flowers, offering excellent opportunities to immerse yourself in the scents and sounds of nature. 
In search of holistic and natural ways to enhance their well-being, many people have discovered the benefits of spending mindful time in nature. Through meditation, yoga, creative expression, forest walks, and sensory awareness, forest bathing offers practitioners the opportunity to immerse themselves in their surroundings, deepen their connection with nature, and experience its healing power.
Are women more prone to suffer from diastasis recti abdominis? Yes, women are more prone to suffer from diastasis recti abdominis than men, particularly during and after pregnancy. The condition affects about 
These routines will help you strengthen your abdominal muscles and if you do them consistently close the gap caused by diastasis recti. 
Pregnancy and exercise are fully compatible unless your doctor advises you not to. Avoid exercise if you have persistent bleeding, cervical insufficiency, low-lying placenta after 26 weeks, preeclampsia, ruptured membranes, anemia, or chronic heart or lung disease.
Some types of exercise are safe while pregnant, including Pilates, yoga, jogging, aqua aerobics, stationary cycling, and brisk walking. During the first trimester, it is generally safe to engage in more vigorous activities like moderate weightlifting, running, and squats. Exercises that are safe during the second trimester include slow jogging, brisk walking, aqua aerobics, and swimming. Low-impact exercises are best during the third trimester, including relaxation and breath exercises, yoga, Pilates, and aqua aerobics.
As Pilates carries minimal risk, it is considered safe during pregnancy, with multiple benefits for expectant mothers. Pregnancy workouts focus on strengthening and stretching the pelvic floor muscles to prepare you for labor and postpartum recovery. 
Water walking and pool aerobics are good choices if you are a less confident swimmer, offering several health benefits. According to a
During pregnancy, relaxation can help reduce stress and anxiety and has a positive effect on both the woman’s emotional state and the fetus. 
Yoga is not only safe during pregnancy but offers multiple health benefits. An approach focused on breathing, mindfulness, and stretching, prenatal yoga increases endurance, flexibility, and strength and helps relieve stress and anxiety. 
Because of the position of the fetus and the size of the womb, the lungs don’t have enough space to expand, causing shortness of breath. Breathing deeply and slowly enables the lungs to work more efficiently, helping you to ease breathlessness during pregnancy. Deep breathing also brings more oxygen to the baby and helps you relax during labor and better cope with contractions and pain. 
Moving your body into different postures and stretching keeps your pelvic floor muscles in good condition. Regular practice helps increase endurance, strength, and flexibility, facilitating a smooth birth.
Yoga for pregnant women
Practicing deep breathing and yoga activates the parasympathetic nervous system, improving sleep quality and calming the mind. Women attending prenatal yoga classes
Yoga helps improve self-awareness by encouraging practitioners to stay present and focus on their sensations and feelings. Mindful meditation creates a space for your feelings and thoughts to rise, be felt and experienced, and let them go. 
Yoga allows you to slow down and relax and tune out distractions and into your body and mind. Practicing the sequence of postures, breathing, and meditation allows you to focus on how your body changes and what is happening to your baby. As meditation and mindfulness calm and clear the mind, they create a mental space to bond with your baby on a deeper level. 
Exercising during pregnancy can benefit your health in several ways, including physically, mentally, and emotionally. Regular pregnancy exercise improves your flexibility and strength, promotes a healthy weight, improves your energy and mood, and reduces the risk of gestational diabetes, preterm delivery, and Cesarean birth. 
Traditional herbal remedies come from plants, and with little to no processing, keeping the most of their natural healing power.
Herbal medicine is a comprehensive and integrated method of treatment. It’s based on treating the person, rather than the symptoms.
Traditional herbal medicine allows for individualized healing plans, that are tailored to your particular situation, making it the more personalized approach to health.
Unlike, traditional medications, herbal meds are not as chemically processed and better received by the body. They are also much less likely to negatively interact with other supplements or drugs than traditional medicinal drugs.
Since they are less processed, are usually locally grown, and sustainably resourced herbal medications are also the more environmentally-friendly option.
As we’ve already mentioned herbal medicine has a wide spectrum of applications. Herbs are even great as preventive care. 
Many herbs have preventive properties, as well. This means they can help reduce the risk of developing certain diseases. Herbs that fall into that category are echinacea, elderberry, and curiously–garlic.
Herbs can also be used to relieve immediate pain and discomfort like headaches, menstrual cramps, and muscle pain. Herbs like ginger and turmeric, have anti-inflammatory properties that can help reduce pain and inflammation. Chamomile and valerian have calming and relaxing effects. 
Herbal remedies can also help you improve digestion and alleviate digestive issues like indigestion, bloating, constipation, and diarrhea. Herbs used to relieve digestive health include ginger, peppermint, and fennel.
Herbs have anti-inflammatory and anti-bacterial properties, which can help improve skin health and treat skin conditions such as eczema, acne, and psoriasis. Popular herbs for skin health include aloe vera, calendula, and chamomile.
Herbal medicine is a great option for mental health issues. More than a few herbs have natural properties that can help to promote relaxation, reduce stress, and improve mood. Herbs can even alleviate serious conditions like anxiety and depression. Popular herbs for mental health include ashwagandha, chamomile, and valerian.
This herb has been used for centuries to treat depression and anxiety. It is believed to work by increasing the levels of serotonin, a neurotransmitter that helps regulate mood. There is even 
This herb is commonly used to promote relaxation and reduce anxiety.
Chamomile is known for its soothing properties and can help promote relaxation and treat issues like insomnia. It is believed to work by increasing levels of GABA–a neurotransmitter that helps to calm the nervous system.
Lavender is known for its calming and relaxing properties. It has been used for centuries as a natural remedy for mental health conditions, such as anxiety and depression. 
One way to increase the effectiveness of herbal medicine, even more, is to combine it with other mental health practices, like meditation, yoga, and 
While many of us focus on the physical side of our well-being, we shouldn’t forget that there are two sides to our health– the physical and the mental. Natural herbal medicine is beneficial for both but especially helpful for our mental health. Herbs offer a gentle and holistic healing approach to easing emotional fluctuations and act as antidotes to depression, mood swings, and anxiety. 
