Understanding Hot Flashes: Causes, Symptoms, and TCM Treatment
Link copied! Hot flashes are one of the most common and often uncomfortable symptoms of menopause, affecting many women as they transition through this stage of life. These sudden waves of intense heat, often accompanied by sweating, can feel overwhelming and sometimes even cause emotional distress. If you are seeking relief, it is important to understand what causes hot flashes and explore the treatment options available. In this article, we will take a closer look at what triggers hot flashes, their symptoms, and how Traditional Chinese Medicine (TCM) can help you manage them naturally. What Causes Hot Flashes? Hot flashes are most commonly linked to hormonal changes, but other factors can also contribute to their occurrence. Understanding these causes can help you find the right treatment for menopause relief. Hormonal Changes During Menopause and Perimenopause The most common cause of hot flashes is hormonal changes[1], especially the drop in oestrogen levels during menopause. As women approach perimenopause and menopause, their bodies go through significant shifts in hormone production. Oestrogen, which plays a key role in regulating body temperature, declines, which can lead to the body struggling to control heat. This often results in hot flashes, which can increase in frequency and intensity before gradually settling down over time Medications Certain medications can also induce hot flashes as a side effect. For example, some individuals on selective oestrogen receptor modulators (SERMs) like tamoxifen and raloxifine tend to experience hot flashes[2]. If you are experiencing hot flashes while on medication, it may be worth talking to your physician about possible alternatives. Medical Conditions Certain medical conditions can make hot flashes worse. For example, hyperthyroidism can cause the thyroid to overproduce hormones, leading to symptoms like excessive sweating, heat intolerance, and hot flashes[3]. How TCM Treatment Can Help If you’re looking for natural remedies for your hot flashes, Traditional Chinese Medicine (TCM) could be the solution. Rather than merely relieving the symptom, TCM addresses the root imbalances in the body, offering a more holistic approach. Here’s how TCM can contribute to the treatment of hot flashes: Herbal Medicine In TCM, herbal therapy is often used to address hormonal imbalances and help regulate body temperature. Herbs such as Chinese Angelica (当归), Szechwan Lovage Rhizome (川芎), Rehmanniae Radix Praeparata (熟地黄), and Chinese Dodder Seed (菟丝子) are commonly used for menopause symptoms and hormonal balance treatment. These herbs work by: Tonifying Yang Strengthening the body’s Qi Replenishing Kidney Yin Regulating the Liver Together, they help restore the body’s internal balance and support overall well-being. Acupuncture Acupuncture is widely used in TCM to manage hot flashes and other symptoms. Fine needles are inserted at specific meridian points to stimulate the flow of Qi (energy) throughout the body. This process aims to help balance internal energy and regulate hormonal fluctuations. In fact, studies suggest that regular sessions of acupuncture for menopause may help reduce the severity and frequency of vasomotor symptoms [4], such as hot flashes and night sweats. Cupping and Gua Sha Both Cupping and Gua Sha are traditional TCM techniques that promote blood circulation and enhance Qi flow. Cupping involves placing suction cups on specific areas of the body, drawing blood to the surface. On the other hand, Gua Sha uses a smooth-edged tool to scrape the skin in long, firm strokes, stimulating microcirculation and lymphatic drainage. These techniques promote blood and Qi circulation, which can aid in the regulation of body temperature and ease symptoms like hot flashes. Ear Acupressure (Ear Seeds) Ear acupressure involves placing tiny seeds on specific acupoints on the ear that correspond to hormone-regulating areas of the body. This method provides continuous, gentle stimulation and may help support hormonal balance naturally over time. Electro-Lymphatic Therapy (ELT) In addition to acupuncture and herbal remedies, ELT is one of the complementary services available at Oriental Remedies Clinic to support TCM treatments for hot flashes. This non-invasive technique uses an FDA-registered machine to stimulate lymphatic drainage. By enhancing lymphatic circulation, ELT supports circulation and helps with detoxification, which in turn can help the body respond more effectively to hormonal changes and reduce hot flashes Cell Pro Therapy (CPT) CPT is a gentle treatment that delivers high concentrations of Negative Ions to the body through plates placed at various points. This process helps support healthy blood circulation and promotes the natural production of serotonin[5], commonly known as the body’s “feel-good” hormone. Through improved circulation and enhanced serotonin levels, CPT may help regulate body temperature, balance mood, and ease stress during hormonal changes Exploring TCM for Women’s Health in Singapore Are you looking for a more natural treatment for hot flashes and other menopausal symptoms like mood swings, sleep disturbances, and night sweats? TCM offers a holistic option that looks beyond just the symptoms. TCM care for menopause focuses on supporting the body’s internal balance, helping you move towards a healthier, more balanced version of yourself during and beyond this important life stage. At Oriental Remedies Clinic, our physicians collaborate closely with you to develop a personalised treatment plan tailored to your needs. Our approach to TCM for women’s health combines time-honoured remedies with modern technology, supporting your body’s natural balance and empowering you to take control of your well-being. Contact us today to find out more. This article is written by Physician Kelly Wong, registered TCM physicians certified by the Traditional Chinese Medicine Practitioners Board (TCMPB). Kelly Wong Physician VIEW QUALIFICATIONS During her internship at Dongfang Hospital, Physician Wong honed her expertise in Traditional Chinese Medicine treatments, including acupuncture, moxibustion, and ear acupressure, under the mentorship of Professor Liu Yan Xia, Chief Physician of the Gynecological Endocrinology (Fertility) Department. Note: all words in Italics mentioned henceforth refer to the TCM organ system and not the anatomical organs/terms referenced in Western medicine. Disclaimer: The content on this page is for information and educational purposes only. Such medical information may relate to disease, injury, drugs, and other treatments, medical devices, and/or health products. Medical information does not amount to advice, and if advice is needed an
Ease into Perimenopause With These 3 Tips
Link copied! As a woman approaches her 40s, familiar patterns can start to shift. Menstrual cycles may become erratic, with periods arriving unpredictably heavy or light. Hot flashes might strike without warning, leaving her flushed and unsettled. Furthermore, those once restorative nights of sleep are frequently interrupted by insomnia, tossing and turning until dawn. If this sounds like your recent experience, you may be navigating the transitional phase called perimenopause. Typically beginning in the 40s, though sometimes occurring earlier in the 30s, perimenopause marks the gradual process leading to the last menstrual cycle and the end of fertility. During this time, ovarian reserve declines and the ovaries slow production of hormones like estrogen and progesterone[1]. This hormonal shift can trigger physical and emotional symptoms, disrupting a woman’s sense of balance and well-being in daily life. While a natural process, the impacts of perimenopause on mental health, energy levels, and overall quality of life can feel overwhelming. Symptoms of Perimenopause Some of the most commonly experienced symptoms of perimenopause include: Irregular periods One of the earliest signs of perimenopause is a change in menstrual patterns. Periods may become longer or shorter than normal as ovulation becomes irregular. Some women experience skipped periods or periods that arrive closer together. This irregularity is caused by fluctuating ovarian hormone levels. Hot flashes and night sweats Hot flashes are hallmarks of the menopausal transition, experienced by up to 80% of women[2]. They are characterised by sudden feelings of intense heat, flushing and sweating that can last from 30 seconds to several minutes. Occurring at night, extreme perspiration can lead to soaked pyjamas and bed sheets. Sleep disturbances While night sweats can disrupt slumber, other hormonal effects like anxiety, depression, and body aches also contribute to fragmented sleep and insomnia during the perimenopausal window. Anxiety and depression The hormonal roller coaster can directly impact neurotransmitters like serotonin, leading to feelings of anxiety, agitation and mood swings. Similarly, chemical fluctuations may trigger or exacerbate depression. Fatigue, sadness, and loss of motivation are common. Vaginal dryness As estrogen levels decline, vaginal tissues can become drier and less elastic. This may cause discomfort during intercourse, affect libido levels and increase susceptibility to infections. Weight gain Many women struggle with weight gain, particularly around the abdomen, as their metabolism slows and hormones shift during perimenopause. Urinary Issues Lower estrogen levels can lead to a higher risk of urinary tract infections as well as increased urgency and frequency of urination. Joints and muscle aches The drop in estrogen impacts many tissue types, including supportive joint and muscle tissues. This can lead to stiffness, body aches and increased risk of conditions such as arthritis. Although most symptoms will eventually stop without medical intervention, for some, the perimenopausal phase can be a long and distressing journey lasting up to 10 years[3]. Western treatments for perimenopausal symptoms include Hormone Replacement Therapy (HRT) and antidepressants. While they work well for certain people, they could also bring about side effects such as an increased risk of blood clots, stroke and dementia[4]. Those with certain conditions such as breast cancer are also advised against HRT. This has led many women to seek alternative approaches like Traditional Chinese Medicine (TCM) to safely and effectively manage their perimenopausal symptoms. Perimenopause from a TCM perspective In TCM, a woman’s reproductive and menstrual health is closely linked to the Kidney system. According to TCM, the Kidney is the most vital and foundational system in the body, in charge of growth, development and reproduction. As a woman enters perimenopause, the Kidney Yin essence which has been consumed over the years through ageing and reproductive activities becomes depleted. This deficiency in Kidney Yin fails to properly nourish the body, leading to the classic symptoms of dryness, night sweats and insomnia. As Yin energy is also involved in the production of Blood, an imbalance of Yin leads to irregular menstrual cycles. At the same time, without sufficient Yin to counterbalance it, the Kidney Yang energy becomes excessive and disruptive. This relative increase in Yang energy produces symptoms like hot flashes, irritability and hormonal imbalances. By understanding perimenopause through the lens of TCM, specific therapies like acupuncture, herbal formulas and lifestyle adjustments can be employed to tonify Yin, clear excess heat and restore balance to your body. Tip 1: Regulate Qi and Blood flow with Acupuncture During menopause, the declining Yin essence fails to properly nourish the Blood in the body. This can lead to stuck or congealed Blood that disrupts Qi flow. Stagnant Qi and Blood may present as periodic sensations of heat, agitation or irritability. When Qi and Blood become stuck and unable to move freely through the meridians and vessels, it obstructs the body’s natural harmonising abilities. Acupuncture aims to remove these blockages by stimulating specific points along the meridian pathways. Inserting fine needles at certain acupoints helps re-establish the flow of Qi and Blood. This restored circulation alleviates symptoms caused by stagnation and restores balance in the body. Common acupoints used to regulate Qi and Blood for perimenopausal concerns include: San Yin Jiao 三阴交 (SP6) Nourishes Blood, regulates menstruation, alleviates night sweat Guan Yuan 关元 (RN4) Harmonises Chong Ren vessels, regulates hormonal imbalances, relieves hot flashes Tai Xi 太溪 (KI3) Boost Kidney Qi, nourish Yin, promote sleep Shen Men 神门 (HT7) Calms the mind, relieves insomnia and irritability Tai Chong 太冲 (LV3) Soothes Liver Qi, improves mood and relieves breast tenderness Research shows that acupuncture treatment using points like these was highly effective in reducing the frequency and severity of hot flashes without any side effects [6]. Beyond just addressing acute symptoms, regular acupuncture can help re-establish harmony in the body’s energy flow. By regulating the flow of Qi and Blood, it supports a graceful, balanced transition through perimenopause changes. Tip 2: Nourish Yin and Tonify Kidney Essence with Herbal Medicine According to TCM, the root imbalance driving many perimenopausal symptoms is Kidney Yin deficiency. Herbal medicine targeted towards replenishing depleted Yin and Kidney essence is an effective way
How TCM Makes Going Through Menopause a Breeze
Link copied! Menopause is not the end of an era; it marks the beginning of a new and empowered phase of life. Although a natural part of every woman’s journey, this new journey also brings about various physical and emotional changes due to hormonal shifts. While it may seem daunting, Traditional Chinese Medicine (TCM) in Singapore offers a holistic approach to make this transition smoother and more comfortable. Keep reading to explore how physicians view menopause, common symptoms experienced by women, and the benefits of both traditional and tech-enhanced TCM treatments for menopause Learn more: Navigating Womanhood | Reach Your Peak With Female Health Tips For All Women Understanding Menopause from a TCM Perspective In TCM, menopause is viewed as a result of Kidney Yin or essence deficiency, leading to anovulation and an imbalance of sex hormones. As women experience monthly menstruation, their Kidney Yin naturally decreases over time. Similarly, in Western medicine, the ovarian reserve deteriorates with age, impacting hormone levels. Thus, TCM for menopause focuses on nourishing the body to restore Yin and Yang balance, promoting overall health and well-being. Common Menopausal Symptoms While the experience varies from woman to woman, there are common symptoms that frequently emerge during menopause. Understanding these manifestations and seeking support through TCM for women’s health in Singapore can help women navigate this phase with grace and confidence. 1. Hot flashes Characterised by sudden waves of heat spreading across the body, hot flashes are often accompanied by redness and sweating. These surges can disrupt daily life, affecting sleep and leaving women feeling drained. 2. Night sweats Akin to hot flashes, night sweats occur during sleep and women may wake up drenched in sweat, leading to disturbed sleep patterns and daytime fatigue. 3. Irregular periods As menopause approaches, menstrual cycles may become irregular. Periods may become lighter, heavier, more frequent, or sporadic, reflecting the hormonal fluctuations within the body. 4. Heavy period flow While some women experience lighter periods, others may encounter heavy menstrual flow during menopause. 5. Skin sensitivity As estrogen levels decline, skin sensitivity can increase, making it more prone to irritation and dryness. Women may notice changes in their skin texture and increased vulnerability to external factors. 6. Mood swings and depression Hormonal shifts can impact emotional well-being, leading to mood swings, irritability, and, in some cases, feelings of sadness or depression. 7. Sleep issues Menopause can disrupt sleep patterns, making it challenging to fall asleep or stay asleep throughout the night. Sleep disturbances then exacerbate other menopausal symptoms, leading to a cycle of discomfort. Navigating Menopause with TCM Luckily, TCM for menopause can provide relief and rejuvenation during this transitional phase. Both traditional and tech-enhanced therapies aim to restore balance within the body. Traditional TCM treatments – Herbal medications TCM practitioners will prescribe specific herbal formulas tailored to individual needs, aiming to rebalance Yin and Yang, nourish the Kidney, and strengthen the Liver. These herbal remedies can help alleviate hot flashes, regulate menstrual flow, and address skin sensitivity. – Acupuncture This ancient practice involves the insertion of fine needles into specific acupoints on the body to stimulate energy flow. Acupuncture can help calm the mind, reduce stress, and support hormone regulation, providing relief from mood swings and sleep disturbances. Tech-enhanced therapies – Cell Pro Therapy Cell Pro Therapy works by enhancing circulation and balancing the autonomic nervous system. However, it may not be suitable for patients with heavy menstrual flows. For others, it offers relief from sleep disturbances, mood issues, hot flashes, and skin sensitivity. Learn more: What is Cell Pro Therapy (CPT) and how can it benefit your wellness – Electro-Lymphatic Therapy (ELT) Electro-Lymphatic Therapy improves lymphatic circulation which helps to alleviate symptoms caused by toxins accumulation and poor blood circulation. When the lymphatic system is healthy, water retention is reduced and stress-related hormones are regulated, benefiting mood and overall well-being. Empowering Women Through Menopause with TCM TCM for menopause ensures that each woman’s unique needs and body constitution are taken into account, creating tailored treatments that resonate with individual experiences. This personal touch not only brings relief but also empowers women to embrace their menopausal journey with confidence and resilience. Here at Oriental Remedies Group, our physicians are committed to guiding and supporting you through menopause. Get in touch with us to find out more! Note: All words in Italics refer to the TCM organ-system and not the anatomical organ referenced in Western medicine. The content on this page is for information and educational purposes only. Such medical information may relate to disease, injury, drugs, and other treatments, medical devices, and/or health products. Medical information does not amount to advice, and if advice is needed an appropriate professional help should be sought. The disclaimer asserts that no warranties or representations are given in respect of the medical information and that the website operator should not be held liable if a user suffers any injury or loss after relying upon the medical information All wellness assessments and technology-enhanced therapies using wellness device(s) are intended for use only for general well-being purposes or to encourage or maintain a healthy lifestyle, and it is not intended to be used for any medical purposes (such as detection, diagnosis, monitoring, management or treatment of any medical condition or disease). Any health-related information provided by these devices should not be treated as a medical advice. Please consult a physician for any medical advice required. RELATED TOPICS YOU MIGHT ALSO LIKE
Treating Endometriosis with the help of TCM
Link copied! Endometriosis is a condition where tissue similar to the lining of the uterine wall (endometrium) grows outside of the uterus, typically in the abdomen and pelvic area.[1] This tissue, similar to the uterine lining, thickens and breaks down with each menstrual cycle. However, because it grows outside of the uterus, it cannot exit the body through the usual pathways, leading to irritation, inflammation, and bleeding in the pelvic region. Over time, this can result in severe menstrual cramps, pelvic pain, and, in some cases, infertility.[2] Other common and life-impacting symptoms include abnormal or heavy bleeding, pain during intercourse, bowel movements, and urination, as well as abdominal bloating and fatigue. Endometriosis affects up to 10% of reproductive women between the ages of 15 and 44.[3] Up till now, there is no known cure for endometriosis but the current treatments are usually targeted at symptom relief [3]. Conventional treatments of endometriosis are prescribed based on a few factors – the severity of the condition and symptoms experienced, the patient’s age and plans for future pregnancies. This includes medications for pain relief like over-the-counter painkillers and non-steroidal anti-inflammatory drugs (NSAIDs) or hormone therapies. In some severe cases, the doctor might recommend surgery [4]. These treatments might help relieve symptoms for a period of time, but often the effect is not long-lasting. Long-term usage of drugs might also cause harmful side effects like increased risk of peptic ulcer, acute renal failure, etc [5]. Additionally, hormone therapies which aim to relieve symptoms by stopping menstruation are not suitable for people who are actively planning to conceive during the treatment period. Hence, many women who suffer from endometriosis or painful menstrual cramps are exploring alternative treatments like TCM for a more holistic approach. TCM views menstrual cramps, including endometriosis, primarily as a result of Blood stasis (血瘀). This stagnated blood obstructs the flow in and out of the womb and affects the growth and shedding of the endometrial lining due to poor circulation of essential nutrients that are transported by the blood. Blood stasis often results from poor circulation of Qi and Blood, which can have several underlying causes. These include coldness in the womb (宮寒) due to over-consumption of cold drinks and cooling foods, deficiency of Yang in the Kidney (腎陽虛弱) often associated with family history or genetic predisposition, and stagnation of Liver Qi, frequently triggered by high stress or emotional factors. Therefore, TCM’s approach to endometriosis is centred on addressing the different root causes that contribute to Blood stasis, ultimately restoring the smooth circulation of Qi and Blood in the body Treating endometriosis with traditional TCM Several TCM treatment options are available to manage symptoms of endometriosis and potentially curb its progression. In our clinic, physicians prescribe traditional treatments like herbal medications, acupuncture, cupping, or moxibustion based on the patient’s body constitution and their comfort level with these approaches. At Oriental Remedies Clinic, our physicians are also well-versed in utilising tech-enhanced therapies available in the clinic, which can boost recovery, complementing traditional treatments. Therefore, depending on the patient’s suitability, our physicians may recommend Electro-Lymphatic Drainage Therapy (ELT), Cell Pro Therapy (CPT), or Far-Infrared Therapy (FIR) for those with endometriosis. Regardless of the chosen treatment method, the primary objective remains consistent: promoting blood circulation and alleviating Blood stasis. Given that endometriosis inherently leads to increased inflammation and pain, the treatment approach also targets the reduction of inflammation and the invigoration of Qi to reduce pain. i. Herbal medications[6] The unique approach of TCM herbal medications in managing endometriosis is evident in the tailored treatment at different stages of the menstrual cycle (分期治療). This approach primarily focuses on the pre- and post-menstrual stages. Pre-menstruation medication begins approximately 5-7 days before the onset of the period and can also continue during the period if menstrual cramps persist. This medication aims to regulate menstrual flow and relieve cramps by addressing specific imbalances in the body to help eliminate blood clots. Cold womb / Yang deficiency in Kidney(accompanied by coldness in extremities and lower belly, severe menstrual cramps and lower back pain)陽虛寒凝 溫經湯 Wen Jing Tang concoction Warms the womb, dissipates coldness and eliminates Blood stasis 吳茱萸 Wu Zhu Yu (Evodia fruit) Relaxes uterine muscles and relieves pain[7] 肉桂 Rou Gui (Cinnamon) Excellent warming properties for the Kidney and Liver, invigorates Qi and relieves pain 小茴香 Xiao Hui Xiang (Dried fennel) 烏藥 Wu Yao (Lindera root) Liver Qi stagnation(accompanied by severe menstrual cramps with noticeable amount of period clots)氣滯血瘀 少腹逐瘀汤 Shao Fu Zhu Yu Tang concoction Invigorates Qi and promotes blood circulation, eliminates Blood stasis 延胡索 Yan Hu Suo (Corydalis Rhizome) Relieve Qi stagnation in Liver, invigorates Blood and relieves pain 川芎 Chuan Xiong (Szechuan Lovage Root) 蒲黃 Pu Huang (Typha Pollen)[8] Reduce clotting and menstrual bleeding, alleviates cramps 五靈脂 Wu Ling Zhi (Squirrel’s Droppings) In addition to tailored herbs and concoctions for different body constitutions, herbs like 红藤 Hong Teng (Sargentodoxa Stem) and 川牛膝 Chuan Niu Xi (Cyathula Root) are also commonly incorporated in herbal medication to direct medicinal action to lower part of the body and eliminating blood clots. Post-menstruation concoctions are typically consumed over an extended period, from 1 week after the period to 1 week before the next one. Taking these herbs post-period ensures their strong action would not conflict with the heavy bleeding during menstruation and enables better clearance of abnormal endometrial growth. Examples of herbs used in post-menstruation herbal medication are 三棱 San Leng (Sparganium Rhizome) and 莪术 E Zhu (Curcuma Rhizome). 桂枝茯苓丸 Gui Zhi Fu Ling Wan concoction also also commonly used throughout the whole treatment of endometriosis due to its blood-promoting and stasis removal properties, as well as its ability to address dampness or inflammation commonly associated with abnormal uterine lining growth. ii. Acupuncture Acupuncture helps to improve blood circulation in the womb area and regulates the Qi that runs through different channels/meridians corresponding to different organs. The main channels are the Spleen, Liver, Kidney and Ren meridian which govern the reproductive and menstruation function. Certain acupuncture
Supporting Women’s Health With TCM
Link copied! As women, we navigate a unique journey of physical and emotional changes throughout our lives. From the delicate dance of hormones during our menstrual cycle to the transformative stages of pregnancy and menopause, our bodies deserve special care and attention. Traditional Chinese Medicine (TCM) offers a holistic approach to health and wellness, focusing on restoring balance and harmony within the body. For women in Singapore seeking natural remedies for various health issues, TCM provides a time-tested solution. In this article, we will explore how TCM supports women’s health throughout different life cycles, from menstruation to menopause. Keep reading to find out more. Women’s life cycles 1. Menstrual cycle The menstrual cycle can bring various challenges, including the late onset of first menses, irregular periods, menstrual cramps, and ovulation bleeding. TCM offers effective solutions by regulating the menstrual cycle, reducing pain, and alleviating discomfort. Through herbal remedies, acupuncture, and dietary adjustments, TCM helps restore harmony to the body, promoting a healthier and more regular menstrual cycle. 2. Pre-pregnancy, pregnancy and post-pregnancy Preparing the body for pregnancy is crucial for both men and women. TCM for fertility plays a vital role in this stage, assisting couples in their journey towards conception. By addressing hormonal imbalances and optimising reproductive health, TCM enhances the chances of successful conception. TCM can help couples trying to conceive naturally and those undergoing assisted reproductive technology treatments like IVF. Acupuncture is often used to promote ovulation in preparation for egg retrieval procedures and is used to enhance the success of implantation after embryo transfers. During pregnancy, TCM can also help alleviate early symptoms of miscarriage, lower back pain, and general discomfort. Post-pregnancy, TCM provides support with practices like confinement rituals, lactation support, and treatments such as acupuncture to strengthen the body’s recovery and alleviate discomfort from conditions like mum’s wrist or backache that arise from caring for their newborns. 3. Menopause As women enter menopause, they experience a range of symptoms such as irregular periods, heavy flow, disrupted cycles, hot flashes, and night sweats. TCM offers effective relief by balancing hormones and improving overall well-being. Herbal remedies, acupuncture, and lifestyle adjustments tailored to each individual can help manage these symptoms, allowing women to embrace this transformative stage with greater ease and comfort. Common health conditions that affect women From menstrual cramps and irregular periods to post-menopausal syndrome and infertility, women often face a range of health concerns. While Western medicine provides valuable diagnostic tools and treatments, TCM for women’s health offers a complementary and holistic approach to address these conditions. 1. Menstrual cramps and irregular periods Menstrual cramps and irregular periods are common complaints among women and TCM recognises that these issues may be manifestations of imbalances within the body. By considering the body as an interconnected system, TCM aims to restore harmony and regulate the menstrual cycle. Learn more: Physician’s Guide To Manage And Relieve PMS 2. Post-menopausal syndrome As women transit into menopause, they may experience a range of symptoms collectively known as post-menopausal syndrome. TCM for menopause approaches post-menopausal syndrome by seeking to balance the body’s Yin and Yang energies. 3. Infertility Infertility is a deeply personal and emotionally challenging issue that many women face. Western medicine often diagnoses infertility as a result of hormonal imbalances, polycystic ovary syndrome (PCOS), endometriosis, uterine fibroids, or ovarian cysts. Whereas TCM for fertility offers a comprehensive and individualised approach to address the underlying causes by focusing on optimising the body’s overall health, balancing hormones, improving circulation, and supporting reproductive organs. Learn more about TCM for fertility:Improve your IVF Success Rate With AcupunctureWhat is Cold Womb Syndrome – are you suffering from it? 4. Vaginal infections or irritation Vaginal infections or irritations, such as yeast infections or bacterial vaginosis, can cause discomfort and disrupt a woman’s daily life. While it is recommended to seek the advice of a Western doctor for prompt relief, TCM can play a supportive role in preventing recurrence and maintaining vaginal health in the long run. TCM treatments often help strengthen the body’s immune system and balance its natural flora. 5. Urinary tract infections (UTI) UTIs are a common issue among women, causing pain and discomfort. It is advisable to consult a Western doctor for prompt diagnosis and treatment, as UTIs can progress quickly. However, TCM can be used in conjunction with Western medicine to support the body’s healing process and prevent recurrent infections. TCM for women’s health focuses on strengthening the body’s immune system, promoting urinary tract health and restoring balance within the body. How TCM and tech-enhanced therapies work hand in hand TCM has long been revered for its holistic approach to well-being, and now, advancements in technology enhance its effectiveness in addressing various women’s health issues. Learn more: A TCM Experience Like No Other: 6 Tech-Enhanced Assessments & Therapies 1. Menstrual-related issues Herbal medications tailored to individual needs can be formulated to correct imbalances, primarily focusing on regulating the Liver and Kidney functions while invigorating the Blood and Qi. Acupuncture promotes the flow of Qi and strengthens vital organs involved in the menstrual cycle. For conditions related to coldness or Blood stagnation such as Cold Womb Syndrome, therapies like moxibustion and tech-enhanced therapies like Far-Infrared (FIR) Therapy can be employed. Moxibustion uses heat from burning mugwort to warm specific acupuncture points, while FIR therapy utilises gentle heat to penetrate deep into tissues, improving blood circulation and alleviating menstrual discomfort. Electro-Lymphatic Therapy (ELT) is another tech-enhanced approach that can benefit women with inflammatory conditions like endometriosis, PCOS, uterine fibroids, or cysts. ELT improves lymphatic circulation and drainage, reducing inflammation, and enhancing blood circulation, leading to better menstrual flow and overall well-being. 2. Pregnancy-related issues Herbal medications can be tailored to recondition the body’s imbalances, strengthen the Kidney and womb, and improve blood circulation to support uterine lining growth for successful implantation. Specific herbs may also be prescribed to prevent miscarriage, while confinement herbs aid in postpartum recovery by strengthening the body and replenishing blood loss. Acupuncture can support assisted reproductive
Relieving Menstrual Cramps with TCM
Link copied! Menstrual cramps are a common problem experienced by many women during that time of the month. They can range from mild discomfort to severe pain, sometimes making it difficult to carry out daily activities. While over-the-counter pain medications are able to provide temporary relief, they do not treat the root of the problem. Traditional Chinese Medicine (TCM), on the other hand, is a natural alternative to managing menstrual cramps and targets the underlying causes of the pain. Keep reading to explore how TCM for women’s health can effectively relieve menstrual cramps and promote overall wellness, helping women to enjoy a higher quality of life. TCM’s view on menstrual cramps TCM views Menstrual cramps as a result of an imbalance of Qi and Blood in the body, which also affects the functions of vital organs like Kidney, Liver and Spleen. To provide patients with long-term relief from menstrual cramps, TCM practitioners work to identify and address the root cause of the condition. This often involves a holistic approach that considers the patient’s overall health, including their diet and emotional state. Kidney Qi deficiency The Kidney organ system plays a critical role in regulating the menstrual cycle and promoting reproductive health in women. When Kidney Qi is deficient, it leads to imbalances that can result in irregular periods, painful periods and heavy bleeding. Kidney Qi deficiency can be caused by a variety of factors, including genetic predisposition and chronic illness. However, TCM also recognises the role of lifestyle factors in the development of Kidney Qi deficiency — chronic stress and a poor diet are some contributing factors. Qi and Blood deficiency The Chong and Ren meridians are two important channels in the female body that are responsible for regulating the menstrual cycle and nourishing the reproductive system. The Chong meridian is responsible for nourishing the uterus while the Ren meridian is responsible for regulating the menstrual cycle. When Qi and Blood are deficient, they are unable to provide proper nourishment to the Chong and i meridians, which can compromise their functions and lead to menstrual cramps. The Spleen is also an important organ in TCM as it helps to digest food and produce Qi and Blood that are used for vital functions in the body. Irregular meals and overconsumption of cold drinks or cooling food can lead to Spleen deficiency. This affects the function of the Spleen in producing Qi and Blood for the body, which results in the womb having insufficient Blood for menstruation leading to light flow, irregular periods and menstrual cramps. Liver Qi stagnation In TCM for women’s health, the Liver plays a critical role in regulating the female menstrual cycle. It is responsible for regulating the flow of Qi and Blood throughout the body, including the Chong and Ren meridians that are responsible for nourishing and regulating the reproductive system. When Liver Qi gets stagnant, it can lead to imbalances that will result in painful periods, irregular periods and blood clots, hindering a healthy menstrual cycle. Coldness or Dampness Both Coldness and Dampness are common pathogenic factors that can affect the body and cause various health issues, including menstrual cramps, according to TCM. They obstruct the flow of Qi in the body and compromise the circulation of blood, leading to the formation of blood clots and other menstrual irregularities. TCM treatments for menstrual cramps TCM for women’s health utilises both traditional and tech-enhanced treatments to restore balance and harmony in the body, promote healthy blood circulation, and alleviate pain and discomfort. Acupuncture Acupuncture involves the insertion of fine needles into specific points on the body to stimulate the flow of Qi and Blood. It targets the Kidney, Liver and Spleen, Chong and Ren meridians, in particular, to regulate the menstrual cycle, alleviate pain and discomfort, and promote overall health and wellness. Learn more: 6 Common Myths About Acupuncture Debunked Herbal medications TCM practitioners may prescribe herbal medications to recondition the body and rectify imbalances. For example, they may recommend herbs that nourish deficiencies, dispel Coldness and eliminate Dampness, which can contribute to menstrual cramps. Additionally, strengthening the Kidney and Liver, which are important for menstrual cycles, can help promote healthy blood circulation and alleviate menstrual cramps. Electro-Lymphatic Therapy (ELT) As technology advances, TCM for women’s health has also adopted new tech-enhanced therapies to achieve quicker and longer-lasting results. ELT is one of them and is a non-invasive therapeutic modality that promotes lymphatic flow and drainage which encourages better blood circulation in the body. For women suffering from conditions such as endometriosis or uterine fibroids, which cause inflammation and menstrual cramps, ELT can reduce inflammation efficiently to help alleviate your discomforts. Negative Ion Therapy Negative ion therapy is a type of therapy that uses negatively charged ions to promote wellness. The therapy is used to enhance TCM treatments by improving cell metabolism and cell rejuvenation, resulting in healthier red blood cells. This addresses blood deficiency and promotes blood circulation to alleviate menstrual cramps. Learn more: Preparing For Your First Negative Ion Therapy Tips for a painless menstrual cycle Many women experience menstrual cramps and discomfort during their monthly cycle. While some level of discomfort is normal, there are several tips and lifestyle changes that can help to alleviate pain and promote a painless menstrual cycle. Here are some simple habits to adopt, according to TCM. Exercise regularly to improve Qi flow Low-impact exercises such as yoga and pilates can help to improve Qi flow throughout the body, preventing stagnation in the meridians which often lead to menstrual cramps. Avoid cold drinks and food Cold food and drinks can constrict the blood vessels and slow down the flow of Blood and Qi in the body. Hence, make an effort to avoid consuming cold food and drinks, and this includes food cooling in nature, such as salad and sashimi. Keep the belly and feet warm Wear socks to sleep and clothes that do not expose your belly to prevent coldness from entering the body. Using a heating pad
Can TCM help with irregular menstruation?
Link copied! Menstruation refers to the shedding of the lining of the uterus (endometrium) accompanied by bleeding. This usually occurs monthly throughout a woman’s reproductive life, except during pregnancy. Menstruation starts when a woman experiences puberty and stops permanently after menopause. The menstrual cycle is defined as the first day of bleeding of one cycle to the first day of menstrual bleeding of the next cycle, and the length of the menstrual cycle varies among different women. Normally, regular menstrual cycles range from about 21-35 days and the average is 28 days. [1][2] The menstrual period usually lasts around 2-7 days and on average women will lose about 20-90 ml of blood in a period. [3] The menstrual cycle is regulated by hormones such as Follicle-stimulating hormones (FSH), Luteinizing hormone (LH), estrogen and progesterone. When females reach puberty, the hypothalamus will send signals to pituitary glands to release FSH and LH. These will trigger the secretion of estrogen and progesterone that are required for ovulation and the formation of endometrium lining for fertilization. When there is no fertilization, estrogen and progesterone levels decrease and the endometrium lining starts shedding, resulting in the start of the next menstrual cycle. What is the TCM’s perspective on menstrual periods? 女子二七而天癸至, 任脉通，太冲脉盛, 月事以事下 According to the Inner Canon of the Yellow Emperor (黄帝内经) ，menstrual cycles usually occurs at the age of 14 in which the congenital Kidney essence (天癸) arrives, the flow in Ren meridian (任脉) opens up and the energy in Chong meridian is sufficient. The congenital Kidney essence (天癸) is given from our parents upon conception which is further nourished by the Kidney essence (肾精) and the essence from food transformation by the Spleen (脾) as we age (先天天癸始父母，后天精血水榖生). Besides being in the food transformation, the Spleen also plays an important role in blood production. The Liver (肝) harmonizes the blood and Qi in the body meridians and connects them to Chong (冲脉) and Ren (任脉）meridians at the lower abdomen. The Chong meridian acts as a blood reservoir for the uterus while Ren meridian regulates the uterus. A menstrual cycle occurs when there is an abundance of congenital Kidney essence and a balance of Kidney, Spleen and Liver functions to ensure a surplus of blood and Qi flowing to the uterus. In TCM perspective, a menstrual cycle can be viewed in four phases: Menstrual flow: the descending flow of energy and blood to expel old blood for the regeneration of new blood. Post-period: new blood and essence is needed to renourish the body and this can be achieved by strengthening the Kidney and digestive functions. The new blood plays an important role as it prepares the uterus for implantation and pregnancy. Ovulation: an increase in Kidney function which stimulates the ovaries for ovulation Pre-period: the Kidney’s Yang energy facilitates the implantation of the fertilized egg. When there is no implantation, the Yang energy will peak and decline as the menstruation begins again. Regularity of menstrual cycles is considered an indicator for women’s reproductive health, and there are various reasons that can lead to changes in the menstrual cycle. A study has shown that 9% to 14% of women experienced irregular menstrual cycles. [4] So what is defined as an irregular menstruation? Irregular menstrual cycles can be defined by either shorter or longer menstrual cycles than usual; either heavier or lighter flow than normal; or are experienced with other problems like lower abdominal cramps. The most common types of irregular menstruation are: Abnormal menstrual cycle When a cycle is shortened or delayed for more than 7 days and lasts for 2 consecutive menstrual cycles. Short menstrual cycles (月经先期) A menstrual cycle that is shorter than 21 days for at least 2 consecutive cycles. Delayed menstrual cycles(月经后期） Delayed menstrual cycle that is longer than 35 days for 2 consecutives menstrual cycles. Irregular menstrual cycles(月经先后不定期) Irregular and inconsistent menstrual cycle in which shortened or delayed cycles for at least 3 consecutive menstrual cycles. Bleeding between periodsaka spotting(经间期出血) Bleeding that occurs between periods. Abnormal menstrual cycle When a menstruation period is shorter than 2 days or prolonged more than 7-14 days. Short menstruation period(月经先期) A period that lasts for 2 days or less. Prolonged menstruation period（经期延长) A period that lasts beyond 7-14 days. Abnormal menstrual cycle Spotting or prolonged bleeding for more than 5-7 days after a menstruation period. Prolong menstrual bleeding/ heavy bleeding Menstrual bleeding that lasts more than 7 days. How do you know if you are experiencing heavy bleeding? If you have to change your sanitary pad (regular day-used size, 20-22cm) or tampon after less than 2 hours, it is considered as heavy bleeding. [7] Light menstrual bleeding Menstrual bleeding lasts for a short duration of 2 days and the flow is less than 50 ml of blood [8] ,approximately 1-2 regular day-used size pads daily. Painful periods Most women would experience menstrual pain for 1 to 2 days monthly. Usually, the pain is mild, however for some women, the pain is so severe that it affects their daily routines for several days. Common causes of irregular periods (excluding pregnancy): [5-7] Stress Irregular diet or eating disorder that can lead to extreme weight loss or weight gain Underlying medication conditions such as thyroid dysfunction, uncontrolled diabetes, polycystic ovary syndrome (PCOS), endometriosis, uterine fibroids and pelvic inflammatory disease Usage of certain medications such as hormonal birth control pills, medications used to treat mental health problems or epilepsy and steroids From TCM perspective, irregular periods are often caused by reduced blood production due to an exhaustion in blood and essence that weakens the body. It may be due to Blood stasis or Dampness that result in stagnation of blood flow which obstructs the channels in the body. It also views irregular periods as an imbalance between the Yin and Yang, especially the Spleen, Kidney, and Liver. Studies have shown that irregular and long menstrual cycles have been associated with an increased risk for certain conditions and diseases. Here’s are some health complications [9]:
The Real Reason Why Women Gain Weight As They Age
Link copied! Gaining weight is something that many of us worry about as we age. You may attribute the weight gain to a slowed metabolism rate due to ageing. However, a recent study conducted in 2021 has shown that our metabolism rate remains rather consistent from age 20 to 60[1]. So, what is the real reason behind the “slowed metabolism rate”? Poor diet, lack of physical activity, hormonal changes, and stress are some of the factors contributing to weight gain[2]. Studies have revealed that women in their 30s are particularly susceptible to weight gain[3]. Moreover, losing weight becomes more challenging at this age due to the progressive decline of growth[4]. For most women, the typical areas of weight gain are the hips, arms, and thighs, while others may experience it in the abdomen and chest. As women age, there are several reasons why they may experience weight gain: 1. Poor diet and lack of physical activity The main reason for most weight gain is due to our diet and sedentary lifestyle. As we spend more time sitting down and have less time for physical activity, our daily calorie expenditure decreases. The remaining unused energy is then stored as fats, as fats are the most efficient source of energy (1 gram of fat supplies the body with about 9 calories, twice as much as that of protein and carbohydrates)[5]. On top of that, our diet these days often consists of high amounts of saturated fats and sugar, exceeding the recommended daily intake of 1800 calories for women. In TCM, weight gain is attributed to the accumulation of Dampness in the body. Dampness is usually formed as a result of poor circulation or a poor digestive system that fails to regulate the flow of nutrients and water in the body. 2. Hormonal changes As we age, some hormone levels in our body decrease, and two key hormones that influence weight gain are growth hormone and estrogen. Growth hormone is responsible for reducing and redistributing body fat. Decreased levels of growth hormone have been linked to obesity, particularly in individuals with abdominal fats[6]. On the other hand, estrogen, known as the female hormone, plays a role in fat metabolism. It can increase the level of high-density lipoprotein (HDL or “good” cholesterol) while decreasing the level of low-density lipoprotein (LDL or “bad” cholesterol)[7]. However, as women reach their late 40s to 50s, estrogen levels decline due to the ovaries producing lesser amounts. This hormonal decrease leads to an imbalance in the proportion of HDL and LDL, resulting in a higher deposition of cholesterol in the body. Moreover, estrogen positively affects insulin sensitivity. With lower levels of estrogen, insulin resistance increases, leading to higher levels of glucose in the bloodstream. Cells then convert this glucose to fat for long-term storage, contributing to weight gain[8]. 3. Sleep deprivation Sleep is essential for our body to rest, repair, and rejuvenate so that we have sufficient energy to carry out tasks the next day. However, we often fail to get the recommended 8 hours of sleep daily[9], leading to feeling fatigued and low on energy. Research shows that sleep duration influences the levels of ghrelin (hunger hormone) and leptin (satiety hormone) in our body. Shorter sleep duration increases ghrelin and decreases leptin, making us more prone to feeling hungry and consuming more calories[10]. If you tend to sleep late, you might find yourself craving snacks at night as a result. This could also make it harder to lose weight. 4. Stress Stress is something that we cannot avoid in modern society. There has been a correlation between the amount of stress and obesity[11]. Obesity is usually seen in people with high stress. Cortisol (stress hormone) will increase when stress levels increase. This will lead to an increase in appetite and also increased fat accumulation in the stomach. What are the health risks of weight gain? Complications of weight gain can include the following: increased risk of high blood pressure, high cholesterol, type 2 diabetes, cardiovascular disease and musculoskeletal disorders. A study has shown that there is evidence that higher amounts of body fat is associated with an increased risk of certain cancers, noticeably endometrial and postmenopausal breast cancer for women[12]. Obesity is accompanied with a chronic state of low level inflammation that is brought about by metabolic cells in response to excess nutrients in the body[13]. Obesity will also activate the inflammatory responses of immune cells that are abundant in adipose tissue. This will in turn lead to inflammation and impairment of the immune system, which explains the increased risk of chronic conditions and cancer[14]. TCM tips to prevent weight gain in women i. Dietary adjustment Lifestyle adjustments play a critical role in weight management. Start by making dietary changes such as reducing the consumption of oily, fried, and sweet foods and drinks. TCM theory suggests that frequent consumption of greasy and fried foods can strain the Spleen and Stomach, leading to their deficiency and poor digestion. This can contribute to Dampness accumulation in the body, ultimately leading to weight gain. ii. Exercise and weight management Moving towards a healthy weight through regular exercise is a key factor in controlling weight gain. Engaging in 150 minutes of moderate to vigorous exercise per week can create an anti-inflammatory environment in your body and support a healthy gut[15]. Beyond weight management, exercise also reduces the risk of cardiovascular disease[16], promoting overall well-being. iii. Sleep well and manage your mental well-being Getting sufficient good quality sleep and maintaining your mood can help you maintain a healthy weight. If you struggle with sleep issues, consider trying Sleep Essentials, a TCM supplement enhanced with the latest sleep-aid ingredients specially formulated to improve sleep and boost mood. The TCM herb Semen Ziziphi Spinosae (Suan Zao Ren) in Sleep Essentials nourishes Liver Yin and reduces Heart Fire, rebalancing Yin and Yang to address the root cause of insomnia. Additionally, Sleep Essentials contains 5-HTP, which can be converted into serotonin (a happy chemical) and melatonin
What is Cold Womb Syndrome – are you suffering from it?
Link copied! If you are trying to conceive, or if you have bad menstrual cramps, you may have heard of the term “Cold Womb Syndrome”, but what is it all about? Cold Womb Syndrome (CWS), also known as Gong Han (宫寒), is an issue affecting the female reproductive system where a lack of yang energy (yang deficiency) in the body causes a reduction in blood circulation to the womb, depriving the womb of the necessary nutrients and hence resulting it to be more cold. While one can be born with yang deficiency, this body condition is largely impacted by our lifestyle habits, i.e. taking in excessive cold raw food and salads, constant exposure to cold etc. It can affect women of all ages and can be a cause of concern for women who are trying to conceive. From a biomedical standpoint, having a cold womb means that the uterine lining is not responsive to progesterone, a warming hormone that not only helps raise our basal body temperature, it also helps the uterus lining develop post ovulation and during pregnancy. Providing a warm environment for the uterus is essential as it can increase the chances of ovulation and also ensure that the blood flow to the uterus is optimal for pregnancy. How can you achieve a warm womb (cold womb treatment)? TCM focuses on a holistic approach when treating different conditions such as cold womb syndrome. It involves taking herbal prescriptions and therapies to help warm the womb and improve blood circulation, lifestyle and dietary changes to help restore the yang in the body. You might also like to try these recipes to help achieve a warm womb: 1) Old ginger and black sugar tea Function: Warm the Spleen and Stomach and help in overall Qi circulation Ingredients: 2-3 slices of old ginger, 1L water, brown sugar (to taste) Preparation: Cook old ginger in 1L of water for 15-20 minutes, add moderate amounts of brown sugar to taste and drink throughout the day. 2) Eight Treasures soup (八珍汤) Function: Nourish the Qi and Blood in the body, providing the warmth the body needs Ingredients: Dang Shen (党参) 10g, Bai Zhu (生白术) 10g, Fu Ling (茯苓) 15g, Sheng Gan Cao (生甘草) 6g, Dang Gui (当归) 10g, Shou Di Huang (熟地黄) 10g, Chuan Xiong (川芎) 6g, Bai Shao (白芍) 10g. Alternatively, you can get ready-packed soup packs from nearby supermarkets or TCM halls Preparation: Soak herbs for 20 minutes, after which, add water, 3 slices of ginger, 5-10 red dates and pork ribs and bring to a boil. Boil the soup under slow fire for 1-2 hours. Serve warm. Good for around 4 servings. Your healing is the most important! In the clinic, physicians use a combination of TCM x Tech enhanced therapies to help patients feel better and to treat the cold from within. A combination of TCM treatments such as acupuncture, moxibustion and herbal medication aim to warm the body (yang qi), channel more blood flow to the uterus to increase the chances of pregnancy and reduce menstrual discomfort. Though the symptoms for Cold Womb Syndrome can be subtle for some, it is important to care for your uterus from young even if there are no baby-making plans at the moment. Consult our physicians to learn how you can treat the root cause with TCM. This article is written by Physician Julie Low (Oriental Remedies Group, Singapore), a registered TCM physician certified by the Traditional Chinese Medicine Practitioners Board (TCMPB). Julie Low Lead Physician VIEW QUALIFICATIONS Physician Low graduated from the double degree programme of Biomedical Sciences and Traditional Chinese Medicine at NTU in 2014 and was awarded with the Chinese Government Scholarship for outstanding academic achievements during her time in Beijing. She has been in active practice since graduation, treating patients with various ailments such as pain management, gastrointestinal issues, holistic weight loss management, etc. Through her years of practice, she has developed strong interest in paediatric care. As a mother herself, she understands the anxiety of a parent and the rigors of treating young patients. Hence she always aims to deliver her personal blend of gentle yet robust therapy methods, combining both medicinal and paediatric tuina treatment approaches to meet her patient’s needs. Physician Low strongly believes that there’s immense potential to be unlocked from TCM that can be harnessed for treatment with modern-day medicinal technology. Note: all words in Italics mentioned henceforth refer to the TCM organ system and not the anatomical organs/terms referenced in western medicine. Disclaimer: The content on this page is for information and educational purposes only. Such medical information may relate to disease, injury, drugs and other treatments, medical devices and/or health products. Medical information does not amount to advice, and if advice is needed an appropriate professional help should be sought. The disclaimer asserts that no warranties or representations are given in respect of the medical information, and that the website operator should not be held liable if a user suffers any injury or loss after relying upon the medical information. RELATED TOPICS YOU MIGHT ALSO LIKE
Navigating Womanhood | Reach Your Peak With Female Health Tips For All Women
Link copied! Women in Singapore often neglect their health as they have to juggle work, family and a myriad of other commitments. It is thus not surprising that their health often takes a back seat. Apart from health issues related to the female reproductive system such as menstrual and fertility issues, various chronic conditions such as osteoporosis, arthritis and cancers like breast and ovarian cancers are typically more prevalent in females. Awareness is the first step towards preventing and treating health concerns. For a start, understanding the various health complications that affect women at different stages of their lives would help you take control of your health. In this article, read about the common conditions women face from their 20s to 50s and Physician Leow’s recommendations on how to #BeTheBestYouCanBe. For women in their 20s… Women in their 20s typically experience the fewest health problems. As recorded in the Yellow Emperor’s Canon of Internal Medicine (黄帝内经): “四七，筋骨坚，发长极，身体盛壮”, which details women at the age of 28 (4 x 7) develop tough and strong tendons and bones, and their body is at its optimal condition. However, it is still important to be proactive in taking care of one’s health. Conditions affecting women in their 20s 1. Menstruation concerns The flow should typically become more consistent in the 20s compared to irregularities in the teenage years. However, there might be unpleasant symptoms accompanying each cycle, such as menstrual cramps, premenstrual syndrome (PMS), breast tenderness etc. 2. Mental health Conditions such as anxiety and depression are also more prevalent among women in their 20s. This comes with stressors such as stress from studies or learning to transit to the working world. In the Singapore Mental Health Study, it was reported that the lifetime prevalence of Major Depressive Disorder (MDD) is more common in females (7.2%) than in males (4.3%), and that women with MDD were mostly in the 18 – 34 years old range. [1] Health tips for women in their 20s 1. Make exercise a habit Regular exercise can help in the management of various menstrual discomforts. Exercising helps release endorphins which can act as a natural painkiller, providing relief during menstrual cramps. [2] You can opt to do light exercise such as walking or low-intensity cardio during your period to help reduce the occurrence of cramps. Apart from pain relief, regular exercise is also beneficial for relieving symptoms of PMS and improving one’s mood. As aerobic exercise leads to the release of endorphins, it can help elevate one’s mood, reducing feelings of sadness, irritability, or anger during periods. Studies have shown that regular aerobic exercise can help reduce symptoms of PMS.[3] Other exercises such as yoga can also help as it elevates levels of gamma-aminobutyric acid (GABA), which is associated with better mood and decreased anxiety. [4] 2. Eat a balanced diet with calcium and iron rich foods A well-balanced diet is also important for women’s health. Consuming more calcium or low-fat dairy in your diet helps in bone health by preventing osteoporosis and also helps improve one’s mood. One study has shown that consuming calcium supplements boosts serotonin levels, which acts as a mood stabiliser, helping to regulate anxiety and reduce depression.[5] It is also recommended to consume more iron-rich foods such as lean meats to replenish the iron lost during periods. If you are vegan, you may speak to your doctor about iron supplements. In general, eating a healthy and well-balanced diet is beneficial. 3. Routine screening In addition, it is advisable to go for routine cervical cancer screenings starting from the age of 25. Based on recommendations from the Health Promotion Board, women between the ages of 25 and 29 and have ever had sex should go for a Pap smear test once every three years, while women above the age of 30 should go for a Herpes Simplex Virus (HPV) test once every five years. For women in their 30s… Many health concerns that women experience in their 20s can also be seen in their 30s. The Yellow Emperor’s Canon of Internal Medicine (黄帝内经) also details: “五七，阳明脉衰，面始焦，发始堕”, which explains women at the age of 35 (5 x 7) will experience depletion of their Yang Ming Channel, after which the initial signs of aging such as sallowness in the face and hair fall will start to show. Conditions affecting women in their 30s 1. Fertility concerns Fertility issues are also one of the main health concerns for women in their 30s. Based on the United States of America (USA) Office of Women’s Health, a woman’s chances of conceiving a baby rapidly decreases every year after the age of 30. [6] There are a few reasons why aging can decrease a woman’s chances of having a baby: Lesser number of eggs left Ovaries ability to release eggs reduces Quality of eggs decreases Additional health conditions that might affect fertility Higher chances of miscarriage Furthermore, women are also giving birth at a much later age than before. In the 1980s, the fertility rates were highest among females aged 25 – 29 years, while in 2020, the fertility rates were highest among females aged 30 – 34 years. [7] However, pregnancy at a higher age can put the mother at risk of: Gestational diabetes High blood pressure Difficult labour Miscarriage 2. Mental health Postpartum psychiatric disorders are another health concern for all pregnant women and they can be divided into three categories: Postpartum blues Postpartum blues refer to a transient condition characterised by irritability, anxiety, decreased concentration, insomnia, tearfulness, as well as mild and rapid mood swings from elation to sadness. Postpartum depression Postpartum depression refers to depression that often develops in the first few months after giving birth, typically within the first five weeks. However, it can start any time within the first year postpartum. Several key risk factors include: History of postpartum depression History depression prior to conception Family history of depression, particularly postpartum depression Postpartum psychosis Postpartum psychosis is considered the most severe form of postpartum psychiatric disorder,
