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Everyday Health Made Easy: Small Shifts That Build a Better You

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Here’s an article with easy tips to get your mind and body in gear! It was written by Camille Johnson of Bereaver.com

Improving your health doesn’t have to mean turning your life upside down. It’s not about chasing extreme diets or waking up at 4 a.m. to train like an Olympian. Real wellness lives in the everyday stuff — how you move, what you eat, the way you breathe when life gets chaotic. When you stack up the right small habits, they start to carry serious weight, and before you know it, you’re showing up for yourself in a way that feels solid, not stressful.

Start the Day on Your Terms

Waking up just fifteen minutes earlier can be a game-changer, especially if you’re usually scrambling to get out the door. That short pocket of quiet lets you center yourself without jumping straight into reactive mode. Maybe it’s sipping coffee while watching the sun rise, maybe it’s journaling, stretching, or just sitting with your thoughts before the day floods in. Whatever you choose, starting slow gives you more control over how the rest of your day unfolds.

Prioritize Hydration

You’d be amazed at how often what feels like fatigue, hunger, or brain fog is actually just dehydration in disguise. Water isn’t flashy, but it’s fundamental. Carry a water bottle you like, refill it often, and drink before you feel thirsty. When you’re hydrated, your joints feel better, your digestion works smoother, and your mood steadies itself without much effort.

Invest in Career Fulfillment with an Online Degree

It’s hard to feel truly well when your work drains more than it gives. Career fulfillment isn’t just a luxury — it’s a major pillar of overall well-being, and sometimes, leveling up means going back to school with purpose. Choosing from an array of accredited online programs makes the process accessible and flexible; for example, online healthcare programs are readily available if you’re interested in healthcare administration. Online programs are built to support working professionals who want to grow without putting their lives on hold.

Protect Your Mental Bandwidth

You only get so much mental energy in a day — guarding it isn’t selfish, it’s survival. Say no when you need to, mute notifications that suck you into pointless scrolling, and don’t feel bad about opting out of drama. Protecting your peace helps you stay focused on what actually matters. You can’t do everything, and pretending you can is just a shortcut to burnout.

Begin a Fitness Routine That Works for You

The hardest part of any fitness journey is usually just getting started, especially if you’ve been out of the game for a while. Forget chasing fads or forcing yourself into workouts you dread — the key is finding something you don’t hate showing up for. You might begin with bodyweight moves at home, join a local walking group, or enroll in an online exercise program led by Stacey Naito, who brings both expertise and encouragement.

Eat With Intention, Not Restriction

Food doesn’t have to be complicated or joyless to be nourishing. You don’t need to give up the things you love, but it helps to check in with how meals make you feel, not just how they taste. Aim for balance — colorful produce, good fats, clean proteins — but leave space for treats without guilt. The goal is to enjoy food that fuels you, not follow a rigid plan that makes you dread your plate.

Create a Sleep Ritual You Actually Look Forward To

Scrolling your phone until your eyes burn isn’t exactly a bedtime strategy, even if it feels like wind-down time. Building a simple sleep ritual trains your brain to transition out of the chaos. Maybe it’s dimming the lights, reading for ten minutes, or running a hot bath before crawling under the covers. Sleep is when your body repairs, and if you treat bedtime like an afterthought, it’s going to show up in your mood, energy, and focus the next day.

Lean Into Joy and Human Connection

You’re not a machine — you need joy, spontaneity, and people who remind you who you are outside of your responsibilities. Grab coffee with a friend, take a weekend road trip, belt your favorite songs while driving. Laughter, touch, shared experiences — those aren’t extras, they’re part of feeling whole. When life starts to feel mechanical, reconnecting with others can shift everything back into color.

Well-being isn’t some far-off summit you have to claw your way up — it’s woven into the tiny, doable decisions you make every single day. When you show up for yourself with habits that support your mind, body, and spirit, you’re not just surviving — you’re building a life you actually enjoy living. Don’t wait for a perfect Monday or some magical motivation to strike. Start now, with what you have, and let those choices carry you to a version of yourself that feels stronger, calmer, and more alive.Elevate your wellness journey with expert nutrition and fitness plans from Stacey Naito—start transforming your lifestyle today!

Naturally Gray

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When the COVID-19 pandemic swept across the world in early 2020, it disrupted nearly every aspect of daily life—including personal grooming routines. For many women, the closure of hair salons meant they could no longer maintain their regular appointments for root touch-ups or color treatments. Suddenly, the choice to hide gray hair was taken out of their hands. For some, this was initially a distressing situation, especially in a society that has long associated gray hair in women with aging, invisibility, or a lack of vitality.

However, something unexpected happened. As the weeks turned into months, and the pandemic dragged on, many women began to embrace the gray. What started out as a necessity slowly evolved into a movement. Social media played a huge role, with women posting photos of their “silver linings” and sharing their journeys of going gray—roots growing out, transitions in color, and emotional realizations along the way. Hashtags like #grombre (gray + ombré), #grayhairdontcare, and #silversisters began trending, creating a virtual support network that celebrated authenticity over convention.

For many women, going gray became symbolic of something much bigger. It represented a rejection of unrealistic beauty standards and the freedom to age on their own terms. It was an act of self-acceptance and empowerment. Some women shared how liberating it felt to stop covering something that was natural and beautiful. Others described how they felt more themselves than they had in years—bold, honest, and unfiltered.

This shift was about more than hair color; it was about autonomy. In a time of uncertainty, women reclaimed control over something deeply personal. They no longer felt pressured to hide a part of themselves just to conform to societal norms. As a result, what started as a temporary break from salon visits became, for many, a permanent transformation—not just in appearance, but in mindset.

As for my personal hair color journey during the pandemic, I was already so accustomed to coloring my gray roots at home every two weeks that it did not bother me one bit that I wasn’t able to visit a salon. In addition, the hairdresser who had been doing my hair during that time worked out of her home, so the interruption in professional hair care services was very brief for me. However, I was so inspired by the women who were daring enough to go naturally gray that I briefly considered traveling down the same path.

What stopped me was the realization that any lighter hair color looks truly bizarre on me, whether it be blonde, gray or white. I have verified this over the years by donning blonde and platinum white wigs, only to cringe in horror. Last month, I applied a gray hair color paste on my hair and took photos, then washed the stuff away. One friend thought it looked cool and suggested that I sort of resembled Storm, but that certainly wasn’t enough for me to consider leaving the temporary color in my hair for more than a few minutes.

Here I am with a temporary gray hair paste

If you have ever considered going naturally gray, I have listed pros and cons of such a decision below.

🌟 Pros of Going Naturally Gray

1. Authenticity and Self-Acceptance
Allowing gray hair to come in can be a bold statement of self-acceptance and confidence. It signals a refusal to conform to ageist beauty standards and an embrace of one’s natural evolution.

2. Healthier Hair
Frequent coloring, especially with harsh dyes, can damage hair over time. Going gray allows the hair to recover its natural texture, strength, and integrity.

3. Financial Savings
Salon visits for color treatments can be costly. Eliminating this routine saves both money and time—no more constant root touch-ups.

4. Time and Convenience
Gray hair maintenance often requires less frequent upkeep compared to colored hair. Once the transition is complete, you’re no longer on a schedule.

5. It Can Look Stunning
Natural gray or silver hair can be incredibly striking. When properly cared for, it can be glossy, elegant, and eye-catching. Many women find that it enhances their features and gives a sophisticated, modern edge.

6. Social Shifting
There’s a growing movement encouraging women to defy beauty norms. Embracing gray can connect you to a supportive community and help challenge outdated societal expectations.

⚠️ Cons of Going Naturally Gray

1. Societal Judgment and Ageism
Women are often judged more harshly than men for visible signs of aging. Going gray can provoke unsolicited comments or subtle discrimination, especially in professional environments.

2. Confidence Rollercoaster
The transition period—when roots are growing in—can be tough. Many women feel awkward or less attractive during this in-between phase.

3. Maintenance Doesn’t Disappear Entirely
While you’re not dyeing your hair anymore, gray hair often has a different texture and can be more coarse, wiry, or dry. It may require new types of products to look its best, including purple shampoos to combat yellowing.

4. Perceived Loss of Youthfulness
Some women feel that gray hair makes them look or feel older than they are, and may worry about losing their youthful edge or romantic appeal.

5. Not All Grays Are Created Equal
Gray hair doesn’t always come in beautifully silver. It may be patchy, dull, or uneven, and not everyone ends up with that sleek silver fox look.

Today, the visibility of gray-haired women in media, fashion, and public life continues to grow. The pandemic may have forced the change, but what followed was a grassroots movement of women stepping into their power, embracing their natural beauty, and redefining what it means to age gracefully.

Final Thought:

Going gray is not about “giving up”—it’s often about reclaiming control. For some women, coloring their hair helps them feel vibrant and polished. For others, letting it go natural is a power move toward freedom and authenticity. Neither path is superior—it’s about what makes you feel most confident in your skin.

The Five Keys To Optimal Brain Health (Repost)

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Sharpens-Your-Brain

By: Dr. Stacey Naito – Physician and IFBB Pro

Even if your genetics put you at risk for developing dementia, there are numerous lifestyle and behavior adjustments which you can make in order to protect brain function and fight dementia. The five keys listed below are proven to improve brain health and keep your mind vital and sharp for decades.

1. MOVE YOUR BODY

Scientific research has proven that overall physical health is closely linked to brain health. Regular exercise aids in the maintenance of a healthy weight range, normal cholesterol levels, while also optimizing blood flow throughout the body and the brain and supporting the growth of new brain cells.

The benefits of physical health stem not only from regular exercise, but also from other good health practices. Support your brain’s health by doing the following:

• Exercise at least 30 minutes daily to relieve stress.
• Make sure to get between seven to eight hours of sleep each night.
• Refrain from using tobacco.
• See your doctor regularly.
• Maintain a healthy weight.

2. YOU ARE WHAT YOU EAT

Research studies indicate that diets which are low in saturated fats and cholesterol, and rich in polyunsaturated omega-3 fatty acids and nutrients like lutein and vitamin E, may have a protective effect on brain cells and overall brain health.

Brain-healthy dietary changes:

• Opt for healthy fats which are found in olive oil and fatty fish like salmon. Avoid saturated and trans fats.
• Consume a diet which incorporates milk, eggs, vegetable oils, nuts, whole grains, and dark leafy greens like spinach, all of which are rich in vitamin E. Vitamin E is an important nutrient which supports brain health. If you can’t get vitamin E from foods, you can take it in supplement form.
• Eat plenty of fresh fruits and vegetables, aiming for nine fist-sized servings each day. Select colorful fruits like cranberries, blueberries and tomatoes which are packed with powerful anti-inflammatory compounds known as polyphenols. Keep the skin on fruits and vegetables to maximize their nutritional benefits.
• Add lutein. Lutein is a potent antioxidant which is critical for eye and brain health. Foods which are rich in lutein include spinach, kale, turnip greens, collard greens, egg yolks, corn, and peas. You can also take lutein in supplement form.

3. EXERCISE YOUR BRAIN

Extensive research has proven that the brain continues to learn new skills and information throughout life, and benefits from frequent intellectual stimulation. Make sure to pursue new activities, education and games to challenge your mind. Read books to elevate your knowledge base.

How to stimulate your brain:

• Engage in regular sessions of a mental activity you enjoy, such as reading, word games such as crossword puzzles, or learning a foreign language.
• Get into a daily habit of learning a new word or fact.
• Master a new skill or subject each year.
• Manage stress and balance your energy by meditating. Meditation may help to reduce stress and body inflammation by soothing the vagus nerve, an important nerve which controls the body’s immune response.

4. NURTURE RELATIONSHIPS

Though we know that relationships with family and friends are key factors in a person’s happiness, regular social interaction promotes the formation of new brain cells and aids in brain repair. One study revealed that men and women who had the most social interaction had less than half the rate of memory loss as those who were the least socially involved. By visiting friends and family and being involved in community activities, you will protect brain health.

Social brain boosters:

• Spend time with your family and friends regularly, and make them a priority.
• Volunteer for an organization which surrounds a cause which you are passionate about.
• Work for as long as you can, and for as long as you feel motivated to do so.
• Join clubs and become involved in religious or spiritual activities which resonate with you.

5. BALANCE YOUR NEUROTRANSMITTERS

Brain function relies on important molecules known as neurotransmitters. Neurotransmitter levels affect mood, behavior, cognitive function, social function, digestion, sleep, weight regulation, and many other processes.

The problem with current society is that the vast majority of people have overly stimulated sympathetic nervous systems, which over time can drain the body of serotonin. The excitatory part of the nervous system dominates once the inhibitory neurotransmitters are depleted, resulting in anxiety and an inability to “wind down”. Eventually, even the excitatory neurotransmitters such as serotonin, epinephrine, norepinephrine and GABA are also depleted, and severe depression or chronic fatigue usually develop.

Conventional drugs cannot replenish these neurotransmitters, and in fact, tend to cause depletion of the neurotransmitters. This is the reason why some depression medications do not work on some individuals. The good news is that supplementation with amino acids can help to replenish deficient neurotransmitters.

How To Nourish Neurotransmitters:

• Eat a healthy diet. Neurotransmitter imbalance is aggravated by poor diet. Diets high in protein supply the brain with the amino acids it needs to replenish neurotransmitter levels.
• Consume branched chain amino acids to ensure a rich supply of neurotransmitter precursors.

REFERENCES
Neurotransmitter Assessment Brings Light to Management of Psychiatric Problems
Monday, 15 August 2005 00:59By Erik L. Goldman | Editor in Chief – Vol. 6, No. 3. Fall, 2005

My Mom’s Mother’s Day Visit

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This past Mother’s Day was punctuated by two strange and special incidents, the first of which occurred about an hour after a floral arrangement I had ordered was delivered to my mother’s gravesite in Hawaii. I was in the midst of cleaning my home and getting ready for a trip to Hawaii in order to put my mom’s sister Alice to rest in the same grave with my mother’s cremains. While I was cleaning, I heard something fall to the floor, so I looked in the direction of the noise to find out what had fallen. A high school English composition book which has sat propped up decoratively on one of my bookshelves was on the floor, but the manner in which it had fallen, as well as the trajectory in which it fell off the shelf, was very odd.

I was nowhere near the bookcase from which the book had fallen, so the disruption lacked logical explanation. The book had been my mother’s, a textbook she had used while in high school. She had given it to me when I was a child, thinking that I would enjoy having it, and told me that she thought it was ridiculous that the book had been published 16 years prior to when she used it as a textbook (primarily due to budget constraints from the Great Depression and World War 2). Since the textbook was published the year my mom was born (1932), I always felt that the book was a representation of her, since it was as old as her.

When the book fell, it somehow flew in an arc over a nearby etagere, a movement which defied the laws of physics. In addition, it fell face up, which made no sense from the position it was in when it was on the shelf. I picked up the book, and instantly felt my mom’s presence around me. I thought to myself, wow, my mom is finally here to visit. It was a very special moment, but since I had more cleaning to do, I put the book back on the shelf and continued to clean.

About an hour after the book incident, I went up to my bedroom to clean it. When I walked into the room, I saw that the ihai or spirit tablet from my mom’s funeral was turned sharply to the left so that the front of the tablet was facing the window. None of my cats had been in my room the entire time I was cleaning, so I absolutely knew that my mom was once again communicating with me. I was stunned, since my mother’s spirit hadn’t paid me a visit since her death in June of 2023.

I’d love to hear the stories of others who might have experienced similar visits from departed family members!

Scented Candle Love

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A new favorite, Bergamot Tangerine from APOTHEKE

Luxury scented candles have a special way of enhancing a space that goes beyond just fragrance. They offer an affordable touch of indulgence—unlike many other luxury items, a well-made candle can be had without breaking the bank, yet it delivers a surprisingly rich sensory experience. As someone who enjoys scented candles from brands such as Voluspa, Archipelago Botanicals, APOTHEKE, and Nest, I know firsthand how affordable they are, as well as how much joy they bring me.

When lit, scented candles create an immediate shift in ambience. The flickering flame casts a soft, warm light that’s both calming and flattering, making any room feel more intimate and inviting. The scent adds another layer—evoking emotions, memories, or simply providing a gentle background aroma that makes a space feel cared for and curated. Whether it’s a woodsy blend, burst of fruit, or a complex and inviting floral, the right fragrance can transform a mundane evening into a soothing ritual. I light candles on a daily basis, and base my candle selection on what kind of mood I am in, as well as what kind of weather we are experiencing. For example, today was a warm, sunny day, so I opted for a refreshing grapefruit candle, and since it was in a smaller vessel, I opted to place it on my candle warmer instead of lighting it. Later tonight, after it gets dark, I will light a candle which fits my mood, settle onto the sofa in the living room, and enjoy the beautiful glow and inviting fragrance of the lit candle.

There’s also a practical bonus: by using candles for light, especially in the evening, you can reduce reliance on harsh electric lighting. This not only contributes to a more relaxing atmosphere but also supports energy conservation. It’s a small but meaningful gesture toward sustainability—proof that luxury and eco-consciousness don’t have to be at odds.

Pre-Need Burial Arrangements

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A glimpse of what will be my final resting place

Making pre-need burial arrangements for yourself is one of the most thoughtful and responsible decisions you can make for your loved ones. While it’s not always easy to think about end-of-life matters, planning ahead offers peace of mind, ensures your wishes are honored, and eases the emotional and financial burden on your family during a very difficult time.

I have personally put everything in place for my final disposition after I die, and it gives me a great sense of relief to know that I have taken care of arrangements in advance. From the cremation arrangements, including purchase of the urn (which sits in my closet), to paying for rights for the burial plot, to paying for interment and the name plaque, I have made arrangements so that there will be no question about my final wishes. No one will have to scramble to find a cemetery plot or take care of any of the aspects of final disposition when I leave this earth.

In addition to my own pre-need arrangements, I had made pre-need arrangements for both my mother and my Aunt Alice. It made a huge difference in the stress levels I dealt with when they both passed, because I didn’t have to worry about where they were going to be buried, etc. Trust me when I say that grief makes everything related to ironing out the details for a funeral so much more difficult. I still had a number of expenses for both my mother and my aunt which weren’t anticipated when pre-need arrangements were made, but at least I didn’t have to start from square one.

Why Pre-Need Burial Arrangements Matter

  1. Reduces Emotional Stress on Loved Ones When someone passes away, their family is often overwhelmed with grief. Having to make funeral and burial decisions—often within a short period of time—can be incredibly stressful. By making pre-need arrangements, you remove much of that pressure. Your family won’t have to guess what you would have wanted or make difficult decisions while grieving.
  2. Ensures Your Wishes Are Carried Out Pre-planning gives you the chance to decide exactly how you want to be remembered. From choosing between burial or cremation, to selecting a cemetery plot, casket, or even music for a service—these choices are yours to make, and pre-planning ensures your wishes will be known and respected.
  3. Prevents Family Disputes When plans aren’t clearly laid out, disagreements can arise among family members. Some might interpret your wishes differently, leading to conflict. Having everything documented in advance eliminates confusion and potential conflict.
  4. Financial Benefits Many funeral homes offer the option to pre-pay for services at today’s prices. In addition, many funeral homes also provide interest-free financing so that you can pay the balance over time. This can save money over time, especially considering the rising costs of funeral services. It also protects your family from unexpected financial burdens and lets them focus on healing rather than worrying about costs.

What Needs to Be Done in Advance

  • Choose a Funeral Home: Research and select a funeral home that you trust. Speak with a funeral director about pre-need options.
  • Decide on Burial or Cremation: Make your preference clear. If burial, choose a cemetery and possibly a specific plot. If cremation, consider what should be done with your ashes.
  • Select Specific Services: Choose the type of service (religious, secular, military honors, etc.), music, speakers, and any personal touches you’d like.
  • Choose a Casket or Urn: You can select and even purchase these in advance to ensure they reflect your taste and budget.
  • Prepare Legal Documentation: Write out your wishes in a pre-need contract, and if applicable, make sure it aligns with your will or estate plan.
  • Communicate With Loved Ones: Let your family know your plans, where the documents are stored, and any contact info for the funeral home or service provider.

How It Helps Loved Ones

  • Gives Them Clarity: They don’t have to wonder what you would have wanted.
  • Provides Relief: They’re spared from making many decisions at an emotional time.
  • Supports Grieving: With logistics handled, they have more time and space to process their loss.
  • Avoids Financial Stress: Pre-paid arrangements or even just having a clear plan in place helps loved ones avoid unplanned expenses.

In the end, pre-need burial planning is a final act of love—a way of saying, “I’ve taken care of this so you don’t have to.” It brings comfort, direction, and peace of mind to those you leave behind, and it ensures your final wishes are honored just as you intended.

Don’t Touch!

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It is never appropriate for a man — or anyone, for that matter — to touch a woman’s body, including her legs or butt, without her clear, enthusiastic consent. This isn’t just about “manners” or “boundaries”; it’s about basic human dignity, respect, and the right each person has to autonomy over their own body.

Invasion of a Woman’s Body

Touching someone without consent is a violation. It’s not a compliment, not a joke, and not excusable because of a friendship or past closeness. A woman’s body is her own, not an object to be touched at someone else’s whim. When a man puts his hands on her without permission — even if they’re “close friends” — it invades her personal space, disrespects her autonomy, and communicates a total disregard for her comfort and her right to say what happens to her body.

Disrespect and Objectification

When a man touches a woman’s body without consent — especially in a sexual or suggestive way, like grabbing her butt — he is objectifying her. He is reducing her to something that exists for his pleasure or amusement. That kind of behavior says: “Your body is here for me to use,” whether consciously intended or not.

It’s not about affection or connection — it’s about power and control. It disregards who she is as a person and treats her like a thing. Even if they’re friends, even if she’s never said anything before, it’s not okay. Silence is not consent, and familiarity doesn’t equal permission.

The Impact

For the woman, it can be confusing, infuriating, violating, and dehumanizing — especially when it comes from someone she trusts. It can make her feel unsafe in spaces where she should feel secure, like among friends. It sends the message that her comfort, safety, and agency don’t matter.

The Responsibility

It is every person’s responsibility to respect others’ boundaries, and that starts with recognizing that touching someone without permission is a form of disrespect and harm. Being close friends doesn’t mean you get a “pass.” Respect is not situational — it’s foundational.

Touch is not harmless if it’s not wanted. Just because you don’t mean anything by it doesn’t mean it doesn’t mean something to the person you’re touching. The intention does not erase the impact.

Wanting to talk about this openly is important — especially because it’s not just about one action. It’s about the culture that normalizes the objectification of women and teaches some men that entitlement is acceptable if it’s dressed up as “playfulness” or “friendship.” But real friendship is rooted in respect.

How Menopause Messes With Our Hair

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Women who have gone through menopause typically experience striking changes in hair texture, which can quite frankly, be distressing. For those of you who didn’t know about menopausal hair changes, be afraid. Be very afraid. Because your hair texture will morph into something you won’t understand or find very manageable.

My hair before the waves kicked in…

When a woman reaches menopause, hormonal changes can lead to noticeable differences in hair texture, volume, and growth patterns. While hair thinning and loss are commonly discussed, another fascinating change is how hair texture can become curlier or more unruly. On a personal note, my hair went from being almost arrow straight to having a pronounced wave, which makes it look like I had braided my hair and then let the crimps remain after unraveling the braid. I fight this new waviness by flat ironing my hair, because I just can’t stand the look. The waves became intense for a while (see pic below), then settled down a bit once I reached 57.

There are several scientific explanations which help account for the changes in hair texture during menopause:

1. Hormonal Changes and Hair Texture

Estrogen and progesterone, two key hormones that regulate many aspects of a woman’s body, play an important role in hair growth and structure. Before menopause, these hormones help maintain the hair growth cycle, ensuring strong and healthy strands. As estrogen and progesterone levels decline, their regulatory effect diminishes, which can lead to changes in the shape and structure of hair.

At the same time, androgen (male hormone) levels remain relatively stable or increase in comparison, which can influence hair follicles in several ways:

  • Some women experience hair thinning or miniaturization, particularly along the crown.
  • Androgen dominance may alter the activity of sebaceous (oil) glands, affecting hair texture.
  • Hair strands may become drier, more brittle, or coarser.

2. Changes in the Hair Follicle and Muscle Relaxation

One lesser-discussed but compelling explanation involves changes in the follicular muscle layer—specifically, the arrector pili muscle, a tiny muscle attached to each hair follicle. This muscle plays a role in the positioning of the follicle in the scalp.

  • During menopause, the arrector pili muscle may weaken or relax due to hormonal shifts, particularly as estrogen levels drop.
  • When this muscle relaxes, it can cause the hair follicle to shift at a different angle.
  • A change in the follicle’s orientation may lead to hair emerging in a more curved or spiral pattern, making previously straight or wavy hair appear curlier.

3. Structural Changes in the Hair Shaft

The cross-sectional shape of the hair shaft is a major determinant of hair texture. Straight hair typically has a round cross-section, whereas curly hair has a more oval or flattened shape.

  • Hormonal shifts can influence keratin production, the protein that makes up hair.
  • Changes in keratin bonding patterns could contribute to an altered hair structure, making it curlier or frizzier.
  • Hair may also become thinner in diameter, which can enhance the appearance of curls or waves.

4. Aging and Changes in Scalp Health

The scalp itself undergoes changes with age, including:

  • Reduced blood flow to hair follicles, which affects nutrient delivery.
  • Changes in oil production, leading to drier hair that may behave differently.
  • A shift in collagen and elastin levels in the skin, which might indirectly impact follicle positioning and hair texture.

The waves in my hair tend to look more like this, but I have a lot of frizz right after washing my hair. Thank goodness for flat irons!

Conclusion

Menopause brings a variety of changes to hair due to the interplay of hormonal fluctuations, follicular shifts, and changes in scalp and hair fiber structure. While some women may experience thinning, others may find their hair becoming curlier or more textured due to follicle repositioning, muscle relaxation, and shifts in keratin structure. Understanding these changes can help women adjust their hair care routines to maintain healthy, manageable hair during and after menopause.

Why Do Hot Flashes Occur?

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For any of you ladies who have experienced hot flashes, you know how sudden and intense they can be. It’s as if a radiator suddenly turns on in your head, neck or chest, making you miserable. But why do perimenopausal and menopausal women get these things?

Hot flashes are related to fluctuating hormones that happen before, during and after menopause. Research suggests that dropping estrogen can change how the brain perceives temperature. In other words, our internal thermostat (hypothalamus) doesn’t work properly, so when it starts to think your body is too hot, it opens up all the blood vessels on the skin and the sweat glands to cool it off.

Here’s a breakdown of the physiology behind hot flashes:

1. Estrogen Decline and Hypothalamic Dysfunction

Estrogen plays a crucial role in regulating body temperature by influencing the hypothalamus, the brain’s temperature control center. During perimenopause and postmenopause, estrogen levels fluctuate and eventually decline, disrupting normal hypothalamic function.

2. Narrowed Thermoregulatory Zone

The hypothalamus maintains a “thermoneutral zone,” a temperature range in which the body does not need to trigger heat loss (sweating) or heat retention (shivering). In menopausal women, lower estrogen levels lead to a narrowing of this zone, meaning even small changes in core body temperature can trigger an exaggerated heat dissipation response.

3. Activation of the Sympathetic Nervous System

Due to the narrowed thermoregulatory zone, a slight increase in body temperature (which would be tolerated normally) is misinterpreted as excessive heat. This causes the hypothalamus to activate the sympathetic nervous system, leading to:

  • Vasodilation: Blood vessels, especially in the skin of the face, neck, and chest, dilate rapidly to release heat, causing a flushed appearance.
  • Increased Heart Rate: The heart pumps faster as part of the body’s attempt to cool down.
  • Sweating: The body triggers sweat production to dissipate heat through evaporative cooling.

4. Sudden Cooling and Chills

After the hot flash, the body may overcorrect, leading to a rapid decrease in temperature, causing chills or a cold sensation.

There are measures which a woman can take to minimize the chances of getting hot flashes. They include avoiding hot weather, spicy foods, caffeine, alcohol, and stress. But hot flashes can even strike in very cold weather, because the low estrogen levels can make a woman’s thermoregulatory apparatus go haywire. What has worked exceptionally well for me in the past has been the use of table fans on both nightstands in my bedroom and a ceiling fan overhead. Sleeping with a cold gel pack between the shoulder blades is also very effective.