Women deal with a variety of unique health challenges throughout their life. Many are related to changes in hormone levels associated with puberty, pregnancy and menopause. We asked local health and nutrition experts how they address four of the most common health complaints in their practice! 

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? Hot Flashes

Christina Najjar 
Registered Holistic Nutritionist 

 

 

"Since hot flashes usually happen as a result of stress, I recommend an easy and quick breathing exercise when feeling stressed. Take a breath in for 4 counts. Then, keep your lungs full for 7 counts. And finally, exhale over 8 counts."

 

Michelle Vodrazka
Nutritionist & Fitness Expert

 

 

"The main thing I would recommend for those looking to minimize or eliminate hot flashes is to control blood sugar levels. Watching your sugar and refined carbohydrate intake, and making sure to include proteins, healthy fats and fiber at each meal will go a long way towards reducing or even eliminating hot flashes. In terms of therapeutic foods, I would recommend adding raspberries, cruciferous vegetables, and ground flaxseeds to your diet. As for supplements, black cohosh and chasteberry seem to have the most significant effects on reducing hot flashes."

 

Amy Longard 
Nutritionist & Plant-Based Chef

 

 

"Go easy on the vino, it can hamper with your hormones and lead to more intense hot flashes."

 

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? Bloating

Christina Najjar
Registered Holistic Nutritionist

 

 

"Bloating often takes place when there is fluid retention. The two main nutrients that are important to reverse fluid retention are potassium and magnesium. Thankfully, these nutrients are readily available in fresh vegetables and fruits. Spinach is particularly rich in both minerals. Eat it in salads, smoothies, or in pesto in lieu of basil."

Michelle Vodrazka
Nutritionist & Fitness Expert 

 

"To help figure out what is causing the bloating, I recommend keeping a food diary to see if any patterns can be identified and then working on improving poor eating habits by practicing mindful eating. Mixing 1 tablespoon of apple cider vinegar into a glass of water before meals can help kick-start the digestive process and minimize bloating."

 

Amy Longard
Nutritionist & Plant-Based Chef

 

 

"Chew your food, eating slowly and mindfully. Being aware of these things will slow down the pace of eating and will greatly improve digestion, and ultimately reduce bloating."
 

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? Thinning Hair

Christina Najjar
Registered Holistic Nutritionist 

 

 

"Wonky hormones can lead to significant hair loss in women. While stabilizing hormones can be complex, most women can benefit from eating more healthy fats. Try adding half an avocado to your plate, or a tablespoon of Nuts To You Raw Organic Almond Butter to your smoothie. Sugar can also wreak havoc on your hormones, so it’s a good idea to cut back. Manage cravings by supplementing with chromium as needed."
 

Michelle Vodrazka
Nutritionist & Fitness Expert

 

 

"The most common causes of thinning hair that I see in my practice are iron deficiency, hypothyroidism, and hormonal imbalances. The first step to figuring out what is going on is to ask your doctor to run some blood work to see if there are any deficiencies or imbalances. The next step is to make sure your diet includes lots of healthy fats and proteins, and tons of nutrient-dense vegetables. Of course supplementing with zinc, vitamins B, C, E and EFA’s can help with regrowth as well."

Amy Longard
Nutritionist & Plant-Based Chef

 

 

"While I'm not very well versed on this topic, I'm certain that reducing stress would be a good starting point. We know that stress has many negative physiological effects and it has been linked to hair loss."
 

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? Urinary Tract Infections (UTIs)

Christina Najjar
Registered Holistic Nutritionist

 

 

"Urinary Tract Infections are the result of bacteria in the urinary tract. These bacteria hang on to the bladder wall. D-mannose is a great way to get rid of a UTI naturally. It “grabs” the bacteria on its way out. It’s always a good idea to avoid antibiotics when they aren’t needed."

Michelle Vodrazka
Nutritionist & Fitness Expert

 

 

"The first thing I recommend is making sure to stay well hydrated as low water intake may make you more vulnerable to a UTIs. The next thing I would do is to increase my intake of probiotics, both from foods such as kefir, yogurt, kimchi, sauerkraut and kombucha and in the form of a supplement. I also suggest increasing vitamin C intake, which is great for enhancing immune function and helping your body fight off infections."

Amy Longard
Nutritionist & Plant-Based Chef

 

 

"If you're prone to UTI's, pay attention to your water intake. Drinking lots of water throughout the day will help flush out bacteria that may be hanging out in the urinary tract."