Expert Naturopath Shares Daily Practices for Women During Menopause
A naturopathic doctor has recently shared three straightforward daily practices to help women navigate the challenges of menopause. Dr. Janine Bowring, who has over 25 years of experience and is based in Canada, highlighted these tips in a video posted on TikTok.
Menopause is identified as the period when a woman has not experienced a menstrual cycle for 12 consecutive months. This natural phase occurs typically around the age of 52 as the ovaries cease hormone production, leading to various symptoms. According to the Cleveland Clinic, common effects of menopause include hot flashes, sleep disturbances, and vaginal dryness, which can be quite uncomfortable.
Dr. Bowring emphasizes that making slight adjustments to daily routines can significantly ease these symptoms. The first suggestion is to reduce exposure to electromagnetic fields (EMF). EMF is emitted from devices such as cell phones, especially when they are in use. The National Cancer Institute explains that limiting the use of such devices can be beneficial for overall health. Dr. Bowring advises that users should consider charging their phones in another room at night to minimize exposure while sleeping.
Another aspect she pointed out is the reduction of blue light exposure from screens. Blue light can affect sleep quality and hormone balance. To mitigate this, Dr. Bowring recommends wearing blue-light-blocking glasses while using electronic devices to help protect eye health and improve sleep.
Dr. Bowring’s second piece of advice is to increase time spent outdoors in natural light. Being exposed to sunlight can have a profound impact on bodily functions. Natural light helps regulate circadian rhythms, which are crucial for maintaining hormonal balance. Healthline notes that sunlight exposure can boost serotonin levels, which enhances mood and promotes better sleep.
Lastly, Dr. Bowring emphasizes the importance of maintaining gut health. She urges individuals to consume sufficient dietary fiber, which is essential for a healthy gut microbiome. Spending time outdoors can also support gut health, as it encourages a diverse microbiome that thrives in natural environments. According to Everyday Health, menopause can alter the gut microbiota, and maintaining a balanced microbiome is vital for overall health. Dr. Bowring suggests considering a “microbiome cleanse” to eliminate harmful bacteria and support gut health during menopause.
Research indicates that hormonal changes during menopause, particularly a decrease in estrogen levels, can lead to shifts in gut microbiome diversity. Dr. Brandilyn Peters-Samuelson from Albert Einstein College of Medicine explains that higher estrogen levels are linked to greater microbial diversity, which is beneficial for women’s health. Additionally, a well-balanced gut has implications for the digestive system, immune response, and even mental well-being.
These practical daily habits can help women manage menopause symptoms effectively. Dr. Bowring’s advice is particularly timely, coming just after public figures like Gwyneth Paltrow have spoken candidly about their own experiences with menopause. Paltrow discussed how her symptoms intensified during stress periods, like wildfires, which caused her to turn to alcohol as a coping mechanism.
By incorporating these easy changes into daily life, women can take proactive steps to enhance their well-being during menopause.
