Natural health: I'm perimenopausal and struggling with sleep — what can I do?
I've started to wake during the night and find it very difficult to get back to sleep. I'm going through perimenopause, so it's probably related to my hormones. Is there a natural remedy you could recommend?
Sleep troubles are one of the most common perimenopausal symptoms. This is largely due to the drop in oestradiol and progesterone, which affects the brain region responsible for sleep. Low oestradiol also upsets our circadian rhythm, further exacerbating sleep disruption.
Magnesium is a critical mineral for sleep and helps with muscle cramping and nervous tension. Many people suffer from muscle cramping, restless legs, muscle pain, and palpitations when trying to sleep because magnesium levels tend to drop at night. Low magnesium can manifest as poor REM sleep patterns and late-night leg cramps.
Ideally, you will want to take a two-pronged approach by applying magnesium topically and taking it internally.
Topical magnesium is usually found in spray, gel, or cream form. Internally, you will need to take 300-350mg daily in the form of magnesium glycinate — for best effect, find a supplement that also includes 3g of taurine.
The amino acid taurine works by calming GABA (gamma-aminobutyric acid) receptors, promoting a healthy insulin response, and improving energy metabolism. Magnesium also supports GABA and helps lower cortisol levels.
Certain herbs can help with perimenopausal insomnia, such as Rhodiola, valerian, magnolia, hops, and Withania (ashwagandha).
However, it is best to begin by introducing daily magnesium and taurine supplementation and monitoring the effects.
If you need further support after four to six weeks, add the other herbs in the form of supplements or herbal teas.
My fingernails have been very sensitive to touch in the past few weeks. I don't wear nail varnish, so I can't blame the sensitivity on it. What would you suggest?
If the sensitivity cannot be traced to a particular product, other possible causes of increased sensitivity include recent nail trauma, illness or infection, medication side effects, and nutritional deficiencies.
If the nail shows no obvious visible trauma, infection, or damage other than the sensation, it makes sense to begin by looking at nutritional support.
Any textural changes, including flaking, brittleness, softness, ridges, and colour changes or marks, indicate that nutritional imbalance or deficiencies may be an underlying issue.
One of the key nail nutrients I recommend is Biotin (vitamin B7) as it's particularly helpful in keeping nails strong and healthy. It also aids keratin production, which is essential for healthy nails, hair, and skin, as well as wound healing and repair.
Other important nail nutrients are zinc, iron, and essential fatty acids (EFAs). Zinc is crucial for nail growth and repair, and white spots on the nails are thought to indicate zinc deficiency.
Delayed wound healing is another sign that your zinc levels need a boost.
Iron deficiency tends to present as brittle nails, often with ridges, and in extreme cases, a spooning of the nails (koilonychia). Iron is important for oxygen supply — low levels can lead to thinning and weakened nails, which can be more sensitive.
Omega-3 fatty acids can help keep your nails hydrated and flexible. The best food sources include flaxseeds, chia seeds, walnuts, hemp seeds, and fatty fish like mackerel, salmon, sardines, anchovies, trout, and herring.
Maintaining hydration with water (even better if you can add some electrolytes) while avoiding long periods with your hands in the water, particularly when combined with chemicals found in detergents and hair treatments, is important for nail protection.
Jobs such as hairdressing, food preparation, and nursing can all create issues with dermatitis and nail health due to excessive water and repeated chemical exposure.
NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.
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