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Black Cohosh for Hot Flashes



Black Cohosh for Hot Flashes

Black Cohosh for Hot Flashes

Black cohosh, also known as Actaea racemose or Cimicifuga racemose, is a perennial plant that is native to eastern North America.1 Black cohosh was traditionally used by the Native Americans to treat many conditions such as musculoskeletal pain, cough, fever, pneumonia, and menstrual irregularities. European colonists used black cohosh as a tonic to support women’s reproductive health. Currently, black cohosh is used as a dietary supplement for menopausal symptoms, including hot flashes, night sweats, and vaginal dryness.2 It also helps with heart palpitations, tinnitus, vertigo, sleep disturbances, nervousness, and irritability.1

What are menopause and hot flashes?

Menopause is a permanent cessation of menstruation in women that occurs naturally at ages 45-58. It is characterized by progressive estrogen deficiency.3 Clinical presentations of menopause include vasomotor symptoms (hot flashes, night sweats), genitourinary symptoms (vaginal dryness), and psychological symptoms (anxiety, irritability, depression).3 Up to 85% of women experience menopausal symptoms.

Hot flashes are temporary, recurring episodes of flushing with sensation of warmth or heat – most intense over the upper body and face.4,5 They usually last for 1-5 minutes, several times per week. The average duration for hot flashes is 3-5 years. Hot flashes occur in up to 75% of perimenopausal women.

How does black cohosh work to treat hot flashes?

It is not completely understood how black cohosh works in the body. Triterpene glycosides are believed to be the compounds in black cohosh that are responsible for providing relief of menopausal symptoms.6 Some studies reported that black cohosh increases the level of estrogen in the body.1 Some scientists suggest that black cohosh regulates the selective estrogen receptor.1

A 2009 randomized controlled trial evaluated women who were experiencing at least 35 hot flashes and night sweats per week.7 The participants were randomly assigned to black cohosh 128 mg daily, red clover 398 mg daily, hormone therapy, or placebo. The number of hot flashes and night sweats significantly decreased in all four groups after 3, 6, 9, and 12 months. No significant differences were observed between the black cohosh and red clover groups compared to placebo. Women in the black cohosh group had increased symptom intensity at 6 and 9 months.

A 2012 Cohrane review looked at sixteen randomized controlled trials on how effective black cohosh was in reducing hot flashes, night sweats, and vaginal dryness.8 The participants received various black cohosh formulations with doses of 8-160 mg/day. It was concluded that there was not enough evidence to support or oppose the use of black cohosh for menopausal symptoms.

A 2016 systemic review and meta-analysis evaluated four randomized controlled trials on the use of plant-based therapies (including black cohosh) for menopausal symptoms.9 The participants were randomized to various formulations that contained 6.5-160 mg/day black cohosh. The meta-analysis concluded that there was a small reduction in the hot flash frequency and vaginal dryness with the use of black cohosh-containing supplementations. There was no significant reduction in night sweats.

How do you take black cohosh?

Black cohosh dietary supplement is made from the roots and underground stems of black cohosh.1 The supplement is available as powdered whole herb, liquid extracts, and dried extracts in a pill form. Most black cohosh products are standardized to provide a minimum of 1 mg of triterpene glycosides per daily dose.1 Black cohosh is not approved as a drug by the Food and Drug Administration (FDA). It can be tough to determine how much black cohosh to take since there are no official recommended dosages. It is recommended to start with a low dosage and increase slowly until the desired effect is reached. And, before using black cohosh, have a discussion with your doctor to make sure it is appropriate to use.

Safety of black cohosh

Black cohosh is safe and generally well tolerated.2 Most common side effects are stomach upset and rashes.1 Other side effects include cramping, headache, breast pain or enlargement, vaginal spotting or bleeding, musculoskeletal pain, and weight gain.1,2 There have been case reports of liver damage (including hepatitis, liver failure, elevated liver enzymes) in people taking black cohosh products.1,2 It is not clear if black cohosh was responsible for it. The liver damage may have been caused by impurities or adulterants in the black cohosh products. U.S. Pharmacopeia recommends including the following cautionary statement in all black cohosh products: “Discontinue use and consult a healthcare practitioner if you have a liver disorder or develop symptoms of liver trouble, such as abdominal pain, dark urine, or jaundice.”10

The safety of black cohosh during pregnancy and lactation has not been vigorously studied.2 It is also unclear if black cohosh is safe for women with hormone-sensitive conditions (such as breast cancer).1 Before using black cohosh, women who are pregnant, are breastfeeding, or have breast cancer should consult their doctors.

Black cohosh is not known to have serious interactions with any medication. In a 2007 case report, a 53 year-old woman on atorvastatin had elevated liver enzymes after taking black cohosh 100 mg four times daily.11 After black cohosh was discontinued, her liver enzyme level returned to normal. It is not clear whether the elevated liver enzymes were caused by black cohosh alone or by the interaction between atorvastatin and black cohosh. Taking black cohosh and hepatotoxic drugs (such as acetaminophen, amiodarone, carbamazepine, isoniazid, methyldopa, methotrexate) may increase the risk of liver damage.


  1. “Black Cohosh.” National Institutes of Health Office of Dietary Supplements. June 3, 2020. Accessed Oct. 15, 2020.
  2. “Black Cohosh.” National Center for Complementary and Integrative Health. May 2020. Accessed Oct. 15, 2020.
  3. “Menopause.” Office on Women’s Health. May 23, 2019. Accessed Oct. 15, 2020.
  4. “Hot Flashes: What Can I Do?” National Institute on Aging. June 26, 2017. Accessed Oct. 15, 2020.
  5. “Hot Flashes.” The North American Menopause Society. Accessed Oct. 15, 2020.
  6. Kruse, S O et al. “Fukiic and piscidic acid esters from the rhizome of Cimicifuga racemosa and the in vitro estrogenic activity of fukinolic acid.” Planta medica 65,8 (1999): 763-4. doi:10.1055/s-2006-960862
  7. Geller, Stacie E et al. “Safety and efficacy of black cohosh and red clover for the management of vasomotor symptoms: a randomized controlled trial.” Menopause (New York, N.Y.) 16,6 (2009): 1156-66. doi:10.1097/gme.0b013e3181ace49b
  8. Leach, Matthew J, and Vivienne Moore. “Black cohosh (Cimicifuga spp.) for menopausal symptoms.” The Cochrane database of systematic reviews 2012,9 CD007244. 12 Sep. 2012, doi:10.1002/14651858.CD007244.pub2
  9. Franco, Oscar H et al. “Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis.” JAMA 315,23 (2016): 2554-63. doi:10.1001/jama.2016.8012
  10. Mahady, Gail B et al. “United States Pharmacopeia review of the black cohosh case reports of hepatotoxicity.” Menopause (New York, N.Y.) 15,4 Pt 1 (2008): 628-38. doi:10.1097/gme.0b013e31816054bf
  11. Patel, Nima M., and Ramona M. Derkits. “Possible Increase in Liver Enzymes Secondary to Atorvastatin and Black Cohosh Administration.” Journal of Pharmacy Practice, vol. 20, no. 4, Aug. 2007, pp. 341–346, doi:10.1177/0897190007303051.


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How Architecture affects Mental Health?




What do you see first when you wake up? Your room after your mobile phone. Is your room welcoming, gives out a positive vibe or it’s overloaded with stuff and suffocates you?  Surroundings impact our mental health more than we give it credit for.

Many studies have vouched that scenic environments promote better health whereas city dwellers are more likely to get affected mentally by overcrowding, traffic, tall buildings, and screaming sirens.

Skyscrapers, closed-off office setups, isolated communities, and oddly designed urban spaces intersect with mental health, thankfully, architects are more concerned now on how their design would have an impact on the mental health of a person.

How Architecture affects Mental Health?

Not yet mainstream but the impact on mental health is taken into consideration when designing public places. Mental health is not a stigma anymore, thanks to many campaigns and increased media visibility.

Interior Design & Human Emotions

The bond between Architecture and human emotions is thousands of years old, however, it has gotten recognition now. The Indian Vastu and Chinese Feng Shui have elaborated this unique bond.

Sunlit Spaces

Do you know that the sun symbolizes health, passion, and growth? if not, you do now, and the sunlight is considered the ultimate mood lifter. In modern times, darker color paints are trending and many people are following the trend without knowing its impact. Darker rooms cause low mood and drain the inhabitants of energy and positive vibes.

Ceiling Heights

When the height of ceilings is in talks, it has a greater impact on the individual’s sense of freedom or confinement. Rooms or buildings with higher ceilings boost creativity, increases productivity, and improves mood.

Color Psychology

Many colors have a soothing effect on the mental wellbeing of a person whereas some colors come under the category of ‘big no-no. Yellow and orange are the colors of happiness, green, blue, and purple give out a calming effect. White makes the room spacious. Red, black comes under the ‘big no-no’ category.


How do your surroundings make you feel? Is it too overcrowded, claustrophobic, or overloaded with stuff? If space is filled up to the neck, it will make the individual lazy and anxious. In a room where everything is pleasantly placed, he will feel relaxed and productive.


You will be surprised by how spacious places or homes will boost up your home. Open, clean spaces with minimal clutter are better for mental health as they are welcoming and fill the person with positive energy. Do not build too many walls just let the area be, open, wide, and inviting.


Do not rely on steel, wood, and cement as they just build a house, its people, plants, and flowers that make up a home. Do not consider them just another accessory, their presence improves concentration, memory retention, and reduces stress. Decor up offices, public places, and homes with plants and see the results yourself.

In brief, times are changing and we have to rethink the architectural impact on mental health. We are all searching for spaces where we feel happier, accepted, and relieved, well-designed spaces can somewhat help in feeling secured and protected. Change in architectural practices is long overdue.Make sure a good company puts great impact like jacob martin is best one in abilene.

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Knee pain after running




Knee pain after running

The knee is the largest joint of a human. Due to its structure, it is able to withstand significant and prolonged loads. However, the topic of knee pain after running is relevant for people who lead an active lifestyle. This article will discuss the causes and give advice on the treatment of mild running pain that is not associated with an injury to the knee joint and ligaments.

Causes of knee pain after running

British scientists conducted an interdisciplinary study that showed that running played an important role in human evolution and led to the consolidation of the physique that we all have today. Running is a more natural activity for a person than, for example, swimming. However, like any physical activity, running involves:

  • understanding the mechanics of the process;
  • load dosage;
  • compliance of the load with age, individual characteristics of the body.

In most cases, aching knee pain after running appears as a result of one or a set of factors:

  • incorrect running technique;
  • wrong shoes;
  • overweight;
  • too high or frequent load;
  • a disease of a joint.

Simplistically, the knee joint can be represented as the connection of two bones, each of which is tightly attached to the joint capsule. Inside the capsule is a powerful cartilage that absorbs the load and protects the surface of the bones from contact with each other. As well as a special liquid that provides the necessary sliding for the movement of the joint elements. Outside the capsule in the knee are located:

  • shock-absorbing cartilage-meniscus;
  • connective tendons and ligaments;
  • kneecap, which additionally stabilizes the joint and protects it from the front.

In most cases, a healthy person who is engaged in running, knee pain is associated with the central element of the joint – the capsule. From too much stress or as a result of age-related changes, the cartilage inside the capsule begins to thin, change its physical properties, and becomes less elastic. Pain occurs due to changes in the properties of joint fluid, due to an increase or decrease in its amount.

Pain may indicate the development of bursitis-inflammation of the joint capsule, which is accompanied by a change in the properties of the fluid in it. Another common disease is tendinitis-inflammation of the tendons that bind the joint. In many cases, tendinitis accompanies bursitis. Both diseases develop against the background of systematic overload of the joint.

Ways to treat knee pain after running

The methods discussed below allow you to relieve pain. In case of severe pain, it is better to use painkillers and immediately consult a doctor. On the you can find a list of painkillers that are good to have at home for different occasions.  However, if you have severe pain, swelling, or a lump in the knee area, you should consult a doctor.

A cold compress

Apply ice wrapped in gauze to the aching knee for 5 minutes. Do not abuse this method: local hypothermia is not safe.

The kinesiology tape

Use an elastic band to secure the knee joint. The kinesiology tape was originally used in professional sports, but today they are available to all and sold in pharmacies. The kinesiology tape is recommended to wear while Jogging. They create a flexible fixation, and this is different from elastic bandages.

Pain relief patch

Today, you can buy a patch with lidocaine impregnation in pharmacies. It is applied to the entire knee from the side with which there is a painful sensation. You can get rid of the pain in this way for 12 hours. But this method can not be abused. If the pain persists or recurs after each race, you should consult a doctor.

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Crossfit is a highly energetic, functional exercise that is continuously varying. It is a combination of Power weightlifting, athletics, Plyometrics, running, paddling, bodyweight workouts, and many more.

It is also called a crossbox gym because it’s usually in the warehouse’s space. The CrossBox Gym in Breda is such a family. Here you can join the gym and get yourself physically smart.

 You’re most likely to see racks of weights, barbells, pull-up bars, and plenty of free space instead of using the equipment you see in a traditional workout.

Pros of CrossBox gym:

CrossBox is an ideal avenue for reducing weight while gaining power and stamina. The workouts are often varied and as challenging as you want them to be. The sessions are also small, so you get a coach’s concentration as desired. CrossFit’s best part is that you can go at your speed and intensity. You have a personal record of your own, so there is no need to compare you with anyone.

You aim to overcome your own set of hours and weights lifted for these exercises. Best of all, you become part of a group of other Cross Fitters who have the same fitness ambitions as you in your area.

Some of the primary advantages of a crossbox gym are as follows:

  • It helps you to improve your health.
  • It helps you to prevent injury.
  • Posture and performance are improved.
  • Mental resilience is improved.
  • You’re Easier to Recover
  • You can improve your cardio-fitness by joining CrossBox gym.

Cons of CrossBox Gym:

Since CrossFit may be challenging, a newcomer can find it too stressful. You’ll probably want to do an on-ramp program whether you’ve never exercised or haven’t exercised in a while. You can end up damaging yourself if you hop straight in and begin to take classes when you’re ready. Make sure to ask questions and be open to the coaches who have appropriate signs of form.

Exercices including in CrossBox Gym in Breda:

The CrossBox Gym in Breda includes hundreds of CrossFit workouts. Some of the exercises are given here:

Power Cleans: in this exercise, you have to pull a weighted bar from the floor and quickly and forcefully lift it to and in front of your shoulders.

1.   Burpees:

This is a body-weight-only movement that entails starting in a standing stance, falling to the floor quickly and performing a push-up, then moving ahead to a squatting position, and jumping straight up powerfully.

2.   The Snatch:

 With arms raised straight, a weighted bar is easily lifted from the floor and immediately above your head.

3.   Hruster:

Standing erect with a weighted bar placed in front of the shoulders starts with this workout. You squat down to the level that your legs are parallel to the surface, then you stand back-up quickly and press your head over the weighted handle.

Variations of push-ups, sit-ups, and pull-ups are other examples of workouts included in the CrossBox gym. Kettlebells (a weighted ball with a top handle), medicine balls, climbing poles, jump ropes, and rowing machines are most frequently used for CrossFit.

Costs of Crossfit box in Breda:

The CrossBox Gym in Breda provides many services to the customers. It is different than a traditional gym. You have to pay because you can get programming, coaches’ attention, check-ins, and many more.

Crossfit box is a conditioning program where you can get a high-intensity workout. And this kind of workout requires proper training and attention from the coach. If you want to make yourself physically active and healthy, then it is worth paying for it.


CrossBox gym is a particular training center. It is different than a traditional regular gym.

In this conditioning training program, you can get proper attention and training from the Coach, so in return, you have to pay more than a traditional gym.

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A Full Spectrum CBD Oil to Bring in the New Year




A full-spectrum CBD oil is one of the many oils extracted out of the cannabis plant. This particular version is the result of a full spectrum extraction process, which means there is manila filtration done during extraction. It contains the cannabis plant’s original terpenes and other chemicals like cannabinol and cannabigerol, along with minimal traces of THC, although not enough to get you high.  

Benefits Of The Full Spectrum CBD Oil 

There are several health benefits of using the full spectrum CBD oil. So, let us look at a few of them. 

Skin Care 

According to several medical journals, the presence of hemp in full spectrum CBD oil comes with great benefits to the skin. This oil is excellent at treating several skin-related problems like eczema, acne, and dermatitis. Since the oil is full of vitamins, it helps soothe the skin in a way that the tissue relaxes on its own. 

Furthermore, the full-spectrum CBD oil can also be used for moisturization purposes. You can use it in various ways. If you want to make a mask out of it, just use a teaspoon of the oil in a aloe vera mixture. However, you can also use it on its own. Just a few drops of full spectrum CBD oil gently massaged on the skin will do the trick. 

Reduces Anxiety   

In a recent study, some researchers found out that using full spectrum CBD oil can help reduce anxiety by a considerable margin. Anxiety can not only affect the mind, but it tends to stress out the body too. So, if you take a few micrograms of the full spectrum CBD oil, you can relax and embark on whatever task gives you anxiety. 

Better Sleep 

Cannabinoids are known to help release sleep hormones like melatonin in your body. Thus, the full-spectrum CBD oil does precisely that. If you’re having trouble sleeping, it is likely because you are stressed or are anxious about something that is keeping you up.

 However, by consuming a small amount of this oil, the feeling of tranquility takes over your body that helps you forget the anxiety, and gives you a good night’s sleep. 

Pain Relief 

If you are someone who exercises a lot and feels like your muscles are getting tenser, then the full spectrum CBD oil can definitely help you out. It is known to have relaxing muscle abilities that work through your body without displaying any side effects. 

Additionally, if you feel pain in your muscles after you work out or are generally hurt, the full spectrum CBD oil can help reduce that pain. It helps with muscle inflammation and allows the body tissues to relax, which relieves you of pain. So, no more painkillers. 

Difference Between Full Spectrum CBD Oil And CBD Oil 

The main difference between full spectrum CBD oil and just the standard CBD oil is that CBD oil uses CBD isolate and removes all the terpenes in the extraction process. So, it is basically made up of only one component. As mentioned above, the full spectrum CBD oil has multiple components (including fatty acids and traces of THC) that work together to produce different effects. 


You should definitely use the full spectrum CBD oil if you are looking to improve your overall health. It is excellent at giving you flawless skin and dramatically helps your body and mind/ By reducing anxiety levels, it gives you room to be creative and independent.

By relieving muscle pain, it allows you to be more active. So, it is a great supplement for your overall well being and is a great product to bring in the new year. 

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The Best CBD Products to Help You Sleep




CBD products have seen a massive rise in popularity over the past few years. They have numerous health benefits and they can also calm you down and help you relax. As such, people who suffer from sleeping disorders have started using CBD for sleep and it works. Numerous studies show that CBD can help treat REM sleep behavior disorder (RBD) and insomnia.

Thankfully, there are tons of different CBD products to help you sleep out there that you can use. CBD products are safe and very effective, but you should be aware that some side effects can occur if you are sensitive to CBD products.

Nonetheless, insomnia is one of the hardest things to treat, so whatever might help you is worth trying. Here is a list of some CBD products that can help you sleep.

1. CBD Oil

CBD oil is derived from the cannabis plant. Some CBD oils have a low THC content, which is the compound that gets you “high”, but you can also get THC-free CBD oils. CBD oil is great for people who have anxiety because it calms down your nerves. It can change how your brain’s receptors respond to serotonin.

This relates to sleeping disorders because one of the biggest reasons why people can’t fall asleep is tied to anxiety and depression. CBD oil will reduce stress, lower your heart rate, and make you drowsy.

Not only will CBD oil help you fall asleep, but it will also improve the quality of your sleep. If you wake up frequently during the night for no apparent reason, CBD oil can help you with that. Some research has shown that CBD can improve the sleep quality for those who suffer from Parkinson’s disease and epilepsy too.

There are numerous ways to use CBD oil. You can add it to food, take it directly, and even topically by rubbing it into your skin. The best method for using CBD oil is to put it under your tongue and let it be absorbed that way. This will have the strongest and fastest effect, especially if you want to go to bed.

2. CBD Capsules

If CBD oil is not for you, you can also get CBD in the form of a capsule or softgel. This is maybe the easiest and most convenient way to get CBD into your body. Also, CBD oils might not taste good for you, so getting capsules will solve that issue.

You can take CBD capsules before or after you brush your teeth, which adds to its convenience when compared to CBD oil. Simply swallow a CBD softgel or capsule and you will be good to go.

It will be absorbed more slowly than CBD oil, though, so bear that in mind. It is best to take the pill one hour before going to bed to get sleepy just in time when you want to hit the hay.

3. CBD Gummies

CBD gummies are somewhere in between capsules and oil. Again, if you don’t like the CBD oil flavor, CBD gummies can fix that issue. They will be absorbed in a similar way to CBD oil if you take your time when chewing them, which is why these products are so popular.

You can get CBD gummies in several different flavors. You can also get vegan CBD gummies if you want to avoid gelatin.


There are many ways to introduce CBD into your life to help you sleep. No matter which type of product you choose, you should combine it with good sleep hygiene. Avoid using your phone and other electronic gadgets before bed. Relax and read a book before bed for the best results.

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