Calcium is important for our bone health to help prevent osteoporosis as we get older.
Osteoporosis is common in women after menopause as estrogen levels drop during menopause which can result in increased bone loss.
Yet here at Revivele we’ve carefully chosen not to include calcium in our supplement system for women and we’re sharing why calcium supplements can sometimes do more harm than good, even for perimenopausal, menopausal and postmenopausal women.
In this article learn:
Why over-the-counter supplements of calcium may lead to medical complications
Healthier and more effective ways to get a daily dose of calcium into your system
Read on to learn more about the role of calcium in your health.
Key Takeaways: Of the 10 million Americans with osteoporosis, 80% are women. 1 in 5 women develop osteoporosis after age 50 compared to only 1 in 20 men. Calcium supplementation can lead to an increased cardiovascular risk. There are healthier ways to prevent osteoporosis through diet and activity vs. calcium supplementation
Maintaining bone health without supplements?
Supplements exist to provide our bodies with highly important nutrients that can’t easily be incorporated through diet and lifestyle alone.
Calcium is a mineral that is readily available for most women without taking supplements. There are a variety of ways to maintain bone health through a mix of the following:
When it comes to calcium supplements, there is discussion in medical communities about the increased risk of mortality when taking unprescribed, medically unnecessary over-the-counter calcium supplements.
Here are some of the concerns expressed by medical experts that helped guide our decision not to use calcium in our own supplement line:
Calcium ingested through a pill won’t break down in the body the same way that calcium-rich foods will, which may lead to medical complications.
Women’s health studies show a relationship between calcium supplements and an increased cardiovascular risk of 20% due to plaque buildup in the blood and arteries caused by too much calcium through over-the-counter supplements.
Watch this video to learn more about the relationship between calcium supplements and an increase in women’s mortality rates.
But what about osteoporosis?
Osteoporosis, otherwise known as the “silent disease” is the gradual weakening of bone tissues as we age which can result in bones becoming fragile, and breaking more easily.
Although anyone can develop osteoporosis as they get older, far more women than men develop the disease.
One in five women develop osteoporosis after the age of 50, compared to only one in twenty men.
Why?
The hormonal changes women experience during menopause weaken bone density, leaving them much more likely to develop the disease.
The first stages of menopause usually begin between the ages of 45 and 50, which means women above the age of 50 who have experienced menopausal changes are most at risk of developing osteoporosis.
Osteoporosis treatment and calcium intake
There are various forms of treatment for osteoporosis – including a healthy, active lifestyle, a diet rich in calcium, and taking care to prevent falls that could damage weakened bones. When needed, there is also a class of medications called bisphosphonates that are used to treat osteoporosis.
Yet, calcium also helps with other vital bodily functions such as muscle contraction, maintaining regular heart rhythms, and blood clotting.
When our bodies aren’t getting enough calcium through diet, they may draw from the calcium stored in our bones, which can lead to bone density deterioration.
Here are 3 ways to improve and maintain bone health
There are healthy ways to increase your calcium intake without needing to rely on over-the-counter supplements.
Supporting healthy bones through diet
Most of us were raised to know that milk and other dairy products can be a good source of calcium – but dairy is not the only way to increase calcium intake through diet. Plus, consuming too much processed dairy can bring its own host of health challenges.
Many other foods can be relied upon to boost your calcium intake.
Vegetables like winter squash, edamame, and leafy greens (like kale, bokchoy, spinach and turnip) are all packed full of calcium and deliver other nutrients to your body.
Almonds, canned sardines, tofu (made with calcium sulfate) and salmon (with bones) are also other great sources of calcium.
If you’re looking for more inspiration for calcium rich foods, take a look at this list of 22 calcium-rich foods to incorporate into your diet.
While you still need to ensure that your daily diet includes calcium-rich foods, exercise is a great benefit to keeping our bones healthy.
Regular activity encourages our bones to add new layers of bone to increase density.
The best forms of exercise for bone health are:
Strength training: Using resistance bands, free weights or your own body weight will help maintain bone density.
Weight-bearing activities: Aerobic exercise on your feet like dancing, stair climbing and walking, work on the bones in your legs vs. swimming which is a great form of exercise but doesn’t provide the weight-bearing load your bones need to slow down mineral loss.
Balance choosing the right form of exercise for bone health with safety (your ability) and your own personal interests.
Using vitamins D and K2 to maximize calcium absorption
It’s always important to remember that your body is a system, with many different elements working together to support your overall health.
Ensuring that you’re getting the right vitamins and nutrients is just one part of the puzzle. Healthy nutrient absorption is also within your control both by maintaining your digestive health and pairing the right vitamins and nutrients together to optimize absorption.
For calcium, it’s important to get enough vitamin D and vitamin K2 – both of which support the absorption of calcium, transporting it to your bones, rather than depositing it in your arteries. Both of these vitamins work together to metabolize calcium in your body, with vitamin D focusing on maximizing absorption levels, and vitamin K2 distributing calcium to where it needs to go – your bones.
While making smart dietary decisions is the best way to support nutrient absorption in your body, there are many vitamins and nutrients less readily accessible through diet and lifestyle choices that Revivele is working to make available in healthy supplements – coming soon.
Taking specific supplements on a daily basis can help to improve a number of overall health and wellbeing factors that directly affect how you function on a day-to-day basis.
As always, talk to your doctor before taking supplements to find out which ones may be right for you.
Even though menopause is a natural, biological process, it is still something that makes many women uneasy – and it is definitely not talked about enough! Given the fact that your body goes through significant changes during this time, it is incredibly important to understand what happens when you go through menopause.
In this blog, we are going to unpack exactly what happens during the four stages of menopause so that you can better navigate this transition!
What Is Menopause?
Menopause is defined as the one year anniversary of menstrual cessation, or the end of your menstrual period. Oftentimes, the term menopause is used to describe the entire phase of the menopausal transition years, but in actuality you are only “in” menopause for that one day when it has been a complete year without menstrual bleeding.
What Age Does Menopause Start?
Typically, menopause occurs between the ages of 45 and 55, but some women experience menopause earlier in their 40s or later in their 50s. The entire menopause process lasts about seven years on average. However, it can be as long as 14 years.
What Are the Four Stages of Menopause?
There are four stages of menopause, each of which have their own symptoms, hormone levels, and age range/duration. The four stages are:
1) Premenopause Stage
2) Perimenopause Stage
3) Menopause Stage
4) Postmenopause Stage
Here’s a deep dive into what you can expect during each of these four stages:
Premenopause Stage
As its name suggests, the premenopause stage occurs before the menopausal transition takes place. During this time, a woman has her regular menstrual cycle and has no noticeable symptoms of menopause.
Most women will be in this stage of menopause up until their 40s.
Perimenopause Stage
Perimenopause is the time during which your body makes the transition to menopause. Your body starts producing less testosterone and progesterone, and estrogen levels rise and fall unpredictably, which can cause an irregular menstrual cycle.
Perimenopause usually begins eight to 10 years before menopause takes place. For many women, perimenopause starts during their 40s, However, some women start to notice changes as early as their mid-30s.
As mentioned previously, menopause occurs when you have gone without a period for 12 consecutive months. As such, women “experience” menopause only on that one day in their life.
Menopause usually occurs for most women sometime between their mid-40s and mid-50s, but this varies from person to person. The average age of menopause for a woman in the United States is 51 years old.
The symptoms of menopause are virtually the same as the symptoms of perimenopause, and the drop in estrogen levels is the cause of most of these symptoms. Your body also produces very little testosterone by the time you experience menopause. A lot of perimenopausal symptoms will oftentimes diminish or disappear after menopause has occurred and the body adjusts to the absence of female hormones.
Postmenopause Stage
Postmenopause takes place after you have surpassed a full year without a menstrual cycle and menopause has occurred. This stage lasts for the rest of your life.
During this time, many of the symptoms that are associated with perimenopause and menopause gradually decrease. However, due to lower levels of hormones like estrogen, postmenopausal women are at an increased risk for various health conditions, including:
Osteoporosis
Cardiovascular disease
Vaginal atrophy
There you have it – a look into what you can expect during the four stages of menopause. To make this transitional time as smooth as possible, it is best to maintain a healthy lifestyle. This includes getting at least seven hours of sleep every night, exercising regularly, managing stress, and eating more healthy, whole foods as opposed to sugar and refined carbs. You may also want to consider seeing a health professional who specializes in women’s health and deals with bioidentical hormone replacement therapy.
To learn more about women’s health matters, be sure to follow Revivele on Instagram, Facebook, and LinkedIn!
How do you know if you’re buying a good supplement brand?
Every day millions of people head to Google to learn more about supplements, the benefits of taking them and which ones to shop for.
Deciding whether to take a daily supplement is an important decision, and no two supplements are the same.
The right supplements can enhance your health in a number of different ways, beyond just ensuring your body gets the proper vitamins, nutrients and minerals it needs.
Below we’ve outlined five health reasons why you should consider incorporating supplements into your daily routine.
Plus, we’ve included a quick checklist to help you shop for the best supplements.
Yet, a large majority of chronic diseases can be prevented through healthy choices like eating well, being physically active and getting routine health screenings on time.
So where do supplements come in?
Supplements can fill in nutrient gaps and provide the support our bodies need to stay healthy. It’s incredibly difficult to eat enough to get all of the nutrients we need to prevent disease.
Supplements enhance the benefits of eating a well-rounded diet and provide the essential building blocks to help your body develop and function as it should. Plus, with the increased exposure to toxins and chemicals in today’s society (environmental, plastics, contaminants in water, processed foods), diet is often not enough to reduce the inflammation in our bodies.
From heart disease to dementia, supplements can prevent the deficiencies that are linked to common chronic diseases.
For example, Vitamin D deficiency has been linked to a number of chronic illnesses, including heart disease, autoimmune diseases, cancer, osteoporosis and more. On the flip side, getting enough Vitamin D will ensure that you are regulating critical cellular functions, absorbing calcium and providing your body with the antioxidants and neuroprotective properties that help support immune health and brain functions.
Vitamin D deficiency is just one example, but the key takeaway here is to take seriously the connection between preventing chronic diseases with strengthening your overall health and wellbeing.
Remember, it really is true what they say, prevention is the best medicine.
2. Supporting Longevity
Here at Revivele we believe in not just living long, but living optimally! This means that as we age it’s even more important to support our quality of life and look beyond making it to a certain number.
Ageing really is more than just a number. It’s the combination of physical, social, psychological and emotional changes that happen due to molecular and cellular damage over time. For some of us, this damage and failure in our biological systems happens earlier, and for others we enjoy healthy ageing allowing us to enjoy new opportunities like a never before tried passion or travel.
To maintain your quality of life as you age, it’s important to understand the different factors that impact disease and health as you age. Specific lifestyle choices and supplements can help support your quality of life and extend life expectancy.
When your body has the energy, vitamins and nutrients it needs, it doesn’t have to choose between maintaining your short-term health or long-term health – it can do both!
Specific supplements like tremella and omega-3 can help prevent and even reverse changes linked to ageing. Tremella has high levels of polysaccharides and antioxidants – two powerful anti-aging compounds. Omega-3 helps to reduce oxidative stress and lowers inflammation – two key ways to slow down biological processes linked to ageing.
3. Hormone Regulation
Often little understood, hormones are essential to your physical and mental health and overall wellbeing.
Produced by your endocrine system, hormones are chemical messengers for your body. They play a vital role in regulating hundreds of bodily processes including metabolism, blood pressure, mood, sleep cycles, and sexual characteristics.
For both men and women, hormone imbalances can be a result of stress, ageing, unhealthy diet, toxins, medications, underlying health conditions and more.
The good news is that in addition to living a healthy lifestyle, there are multiple supplements that help balance hormones.
For example:
A significant link has been found between vitamin B12 deficiency and disorders associated with hormonal imbalance
Vitamin B6 helps to balance oestrogen and progesterone
Ashwagandha helps to manage cortisol and thyroid hormone levels, by helping the body cope with physical and emotional stressors
Vitamin C has been proven to help synthesize pituitary hormones, including follicle stimulating hormone (FSH) and luteinizing hormone (LH.)
These are just a few examples of key supplements, in addition to ways to balance your hormones naturally, to keep your hormones regulated. Click here to read how you can balance your own hormones naturally.
4. Improved Sleep
Only recently have we begun to understand how absolutely critical sleep is to our daily and long-term health and wellbeing.
Metabolism, emotional regulation, memory, immune system repair, mental health, hormone regulation, and ageing are just a few of the processes directly affected by sleep. Yet, 70 million Americans suffer from chronic sleep problems.
In addition to lifestyle changes, there are a number of supplements that can help you fall asleep at night.
Look for nighttime supplements which contain a combination of melatonin, magnesium, tryptophan and/or L-theanine.
5. Overall Health and Wellbeing
Too often we tend to view our health in black and white terms – either we’re healthy or we’re not. But, this doesn’t do justice to the multiple states and experiences that can determine our overall health and wellbeing.
It’s important that we don’t turn a blind eye to physical and mental states such as:
Fatigue
Weakened immune system
Brain Fog
Poor concentration
Low energy
Moodiness
Headaches
Stomach aches
Inflammation
Poor gut health, and more
Taking specific supplements on a daily basis can help to improve a number of overall health and wellbeing factors that directly affect how you function on a day-to-day basis.
For example, B-Complex vitamins play a role in supporting almost all systems in the body including managing stress, stimulating brain function, supporting energy levels, improving cognition, immune function and overall wellness.
Zinc is another vital power player that has tremendous value for your health and wellbeing. Zinc aids in the creation of DNA and cell growth. It helps the body to heal damaged tissue, and boosts the immune system.
Omega-3 fatty acids are another supercharged supplement that can deliver benefits such as: brain health, cardiovascular health, anti-inflammatory properties, blood pressure reduction, triglyceride regulation, reduced chance of stroke, and mood boosting properties.
Your Checklist to Choosing Supplements
If you’re considering supplements or looking to switch, it’s vital to find ones that work well and are safe. But, this can be easier said than done as the world of supplements can be overwhelming with endless choices.
We’ve created a quick-guide checklist for you to use when shopping for supplements.
Optimal dosing that targets long-term health benefits
Purity – less fillers which may allow for fewer capsules/tablets per dose
Glass bottles – avoid plastic leaching and protect the environment
Value – optimal dosing, with fewest capsules for the best price
It is always important to discuss with your healthcare practitioner the supplements you are taking so that your holistic and medical care can be integrated.
In Conclusion:
Beyond boosting nutrients, supplements can provide you with the critical support your body and brain needs to stay healthy. At Revivele, we’re currently in the process of developing a comprehensive supplement product for women that contains all of the vitamins, nutrients, and herbs suggested above!
Before you begin a daily supplement routine, it’s important to learn more about each one, how they work and what effect they can have on your health and wellbeing.
As with any supplement, give your body adequate time to adjust to taking them before expecting to see results.
If you are currently taking medications, or have any allergies, it is always wise to discuss contraindications of adding new supplements to your routine (as well as the correct dosage for you) with your local pharmacist, or healthcare professional.
Many women experience poor sleep as they age, and insomnia is one of the most commonly reported sleep issues. More than one in four women in the United States has some insomnia symptoms, whereas less than one in five men experience them. Insomnia is such a prevalent problem among women that Jennifer Aniston recently came forward to speak about her experience with the condition.
In this blog, we will be unpacking what insomnia is and why it affects women more than men.
What Is Insomnia?
Insomnia is a sleep disorder that causes difficulty falling or staying asleep. It is defined as experiencing insomnia symptoms, whether that be feeling unrested after sleep, the inability to go to sleep, or waking up too early, for at least three nights per week over the course of three months.
Since sleep is a restorative process that is essential for human well-being, there are a number of health issues that are associated with insomnia, including an increased risk of high blood pressure, heart disease, and diabetes.
What Are the Different Types of Insomnia?
There are two main types of insomnia – primary insomnia and secondary insomnia.
Primary insomnia: Primary insomnia is a disorder in and of itself. It is not associated with any other health condition or problem.
Secondary insomnia: Secondary insomnia happens as a direct result or symptom of a health condition or medication. It can be acute (short-term, lasting a few days or weeks) or chronic (long-term, lasting three months or more).
The most common form of insomnia is secondary insomnia.
What Causes Insomnia In Women?
Women are more likely to be affected by insomnia than men due to hormonal changes and health conditions that can trigger insomnia symptoms. The insomnia-inducing hormonal changes that women experience tend to happen during:
Your menstrual cycle: It is common to experience sleep issues in the days leading up to your period. This is due to decreased progesterone levels and the onset of premenstrual syndrome (PMS) symptoms.
Pregnancy: Many women have difficulty sleeping during the third trimester of pregnancy, as estrogen and progesterone levels peak and physical discomfort increases.
Menopause: During perimenopause and menopause, there are major changes to estrogen and progesterone levels. These hormone changes can cause a range of symptoms, including hot flashes and night sweats, that may make it difficult to sleep at night.
Health conditions that are more likely to occur in women than in men and can cause secondary insomnia include:
Depression and anxiety: Women are nearly twice as likely as men to experience symptoms of depression. One of those symptoms is having trouble falling or staying asleep. If you have insomnia, you are 10 times more likely to also have depression and 17 times more likely to have anxiety.
Fibromyalgia: This chronic condition causes pain all over the body, making it difficult to sleep.
Urinary incontinence: Urinary incontinence, or the loss of bladder control, is much more common in women than in men due to the changes that happen to the reproductive system during pregnancy, childbirth, menstruation, and menopause. The urge to use the bathroom can disrupt sleep.
There are many different ways to address sleep issues like insomnia. Lifestyle changes you can make include not drinking caffeine in the latter half of the day, not consuming alcohol in the evening, reducing your blue light exposure in the evening, having a bedtime routine, and improving your sleep environment. Other natural sleep remedies include taking supplements, such as magnesium, l-theanine, melatonin, and vitamin-D and/or drinking teas that contain valerian root, chamomile, or passionflower. If these lifestyle changes do not work, your healthcare provider may recommend cognitive behavioural therapy and/or medication.
Certain prescription medications may also help you fall and stay asleep at night, though doctors usually do not recommend relying on sleeping pills for a prolonged period of time.
The fact that women experience so many health issues, including insomnia, at higher rates than men is all the more reason for them to prioritize their health. At Revivele, our mission has always been to empower women to do just that! If you would like to see more women’s health and wellness content, follow us on Instagram, Facebook, and/or LinkedIn.
As we embark on a new year, many people are focused on prioritizing their health. From sound healing to spiritual self-care to sleep hygiene, there are plenty of wellness trends that are predicted for 2022. However, there is one tried and true functional food that has been used for thousands of years and proven to be more than just a fad – functional mushrooms!
If you aren’t familiar with functional mushrooms and want to learn about their health-boosting properties, keep reading to find out more.
What Makes a Mushroom Functional?
As their name suggests, functional mushrooms are, indeed, mushrooms; but they are not generally the standard varieties you find at your grocery store, although some can be. They are also not psychedelic mushrooms.
Functional, or medicinal, mushrooms are specific varieties that have health benefits beyond just providing nutrition. Many functional mushrooms are considered adaptogens, helping the body cope with stressors, and some are nootropic, which benefit the brain. They have a long history of being used in East Asian medicine and have been gaining popularity in the wellness world for the past few years.
What Are the Benefits of Functional Mushrooms?
Scientific literature suggests that there are several health benefits of functional mushrooms, including strengthening our immune systems and cancer prevention. Functional mushrooms also have anti-inflammatory, antimicrobial, antidiabetic, cardiovascular-protective, and hepatoprotective properties.
7 of the Best Functional Mushrooms
At Revivele, we have been long-time proponents of functional mushrooms and have experienced their benefits firsthand. Here are some of our favourite functional mushrooms!
1. Lion’s Mane
Lion’s mane mushrooms are large, white mushrooms that have a shaggy spine. Potential benefits of lion’s mane include improving focus, concentration, and memory. These mushrooms contain hericenones and erinacines compounds, which can induce nerve growth factor (NGF) synthesis in nerve cells and create a neuroprotective effect.
Animal studies have revealed that lion’s mane may help protect against Alzheimer’s disease. Lion’s mane has also been shown to have anti-inflammatory effects that can assist with mild anxiety. Lowering blood pressure and preventing the oxidation of cholesterol, which reduces the risk of heart disease and stroke, are other potential benefits of these globe-shaped fungi.
2. Chaga
Chaga mushrooms are a type of fungus that grows on birch trees in cold climates. These nutrient-rich mushrooms contain B-complex vitamins, vitamin D, amino acids, selenium, calcium, magnesium, iron, and zinc.
In addition to being nutrient-rich, chaga mushrooms are also rich in antioxidants, which are chemicals that can help prevent cell damage. Because chaga mushrooms supply the body with more antioxidants, it is believed that they may help reduce oxidative stress and, in turn, fight aging.
Other potential benefits of chaga mushrooms include fighting inflammation, lowering cholesterol, and decreasing blood pressure.
3. Reishi
This fungus is a staple in Eastern medicine, and it is one of the most popular functional mushrooms today. This can be attributed to its immune-boosting benefits and calming properties.
The unique calming effects of reishi mushrooms are due to the compound triterpene, which has been found to reduce depression, alleviate anxiety, and promote healing. Reishi is a great medicinal mushroom for improving your overall well-being.
4. Cordyceps militaris
Cordyceps militaris is a type of fungus that is used by people around the world for its promising health benefits. Like other kinds of functional mushrooms, Cordyceps militaris has anti-inflammatory properties and can help boost the immune system.
What sets Cordyceps militaris apart from other types of functional mushrooms is its ability to improve energy and stamina. It is capable of maximizing oxygen consumption, which helps with cardiac and respiratory health. Cordyceps militaris may also help improve the blood sugar profile in diabetics.
5. Tremella fuciformis
Tremella fuciformis is an edible, white mushroom that grows on broad-leaved trees. It is popular in the beauty industry because it is particularly beneficial for skin health.
The polysaccharides contained in this medicinal mushroom are effective antioxidants that may improve skin hydration and act as antiwrinkle agents. Tremella fuciformis is also high in vitamin D, which plays an important role in skin protection, repair, and rejuvenation.
6. Turkey Tail
If you are looking to improve your gut health, turkey tail mushrooms are a great option! Turkey tail contains prebiotics, which help nourish beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, and reduce harmful gut bacteria, like Clostridium and Staphylococcus. This fungi is also packed with antioxidants and immune-boosting polysaccharopeptides.
7. Maitake
Lastly, the maitake mushroom, which means dancing mushroom in Japanese, is a type of adaptogen that has amazing healing properties. Adaptogens help your body adjust to chemical, physical, or biological stress. They also regulate systems in your body that have become unbalanced.
Maitake mushrooms are rich in beta-glucans, which can help reduce cholesterol, improve arterial function, and lower cardiovascular risk. Compared to other types of functional mushrooms, maitake has also been shown to be more effective at preventing and treating cancer.
Now that you know what functional mushrooms are and the many health benefits that come from consuming them, we hope you will consider incorporating them into your routine. They are available as supplements and in tea format. Keep your eyes peeled for an announcement about an exciting line of supplements containing all of these functional mushrooms that Revivele will be releasing in the near future!
Due to back order, 1 of our 6 products, Flourish, is currently unavailable. Our price has been adjusted accordingly. We apologize for any inconvenience.
