Rebelle Health (2025)

16/07/2025

Hormones & Brain Health: What New Research Shows 🧠✨
A new study of over 1,000 postmenopausal women found that those with longer exposure to estradiol—the main form of estrogen—had slower brain aging: This included women who had:

✅ Earlier first periods (menarche)
✅ Later menopause
✅ Longer reproductive span

These factors were linked to younger-looking brains on MRI.

What’s even more remarkable?
The women didn’t just have a younger brain snapshot at a single point in time - they also showed slower brain aging when scanned again 2 years later.
The study suggests that longer duration of estradiol exposure is neuroprotective over time.

Why This Matters:
💚Women suffer from significantly higher rates of Alzheimer’s and cognitive decline than men.
💚Estradiol supports memory, learning, and brain structure, which may explain part of this difference.
💚The findings strengthen the idea of a “window of opportunity” in midlife to support brain health.

🔍 Note: Brain aging is complex—this study focused on hormonal lifespan, but lifestyle, genetics, and other factors also play a role.

Should brain health be an essential consideration in the menopause conversation? Drop your thoughts below! 👇

Study details: PMCID: PMC12099614.

15/07/2025

All foods are super—but these are extra special for peri/menopause! 🌟
When your hormones are shifting, great foods can make a world of difference.
While no single food is a magic fix, some are power houses packed with nutrients that offer needed support for common menopause and perimenopause symptoms like mood swings, hot flushes, joint aches, and low energy.

Here are 5 menopause superfoods to add to your plate as regularly as you can:

🥄 Flaxseeds – These are rich in phytoestrogens (plant estrogens) that may gently support hormone balance and improve heart health. Grind them im smoothies or toss on salads, chia pudding or porridge.

🥬 Spinach – Packed with magnesium & iron, helping with mood regulation, sleep, and energy—nutrients often depleted during perimenopause. Eat raw in salads or tossed through curries or casseroles.

🐟 Salmon – Loaded with omega-3 fatty acids for joint health, mood support, brain function, and reducing inflammation. Baked, pan-fried or even canned salmon can add essential omegas to your diet.

🧡 Turmeric – A natural anti-inflammatory that may help with joint pain, brain fog, and skin changes. A great addition to curries, casseroles or in a turmeric latte or chai

🍓 Berries – High in antioxidants, supporting healthy aging, brain health, and reducing oxidative stress. Add to yoghurt, smoothies or just eat fresh.

Why it matters:
Eating nutrient-dense foods is one of the easiest, most empowering ways to support your body during midlife.

Tag someone who loves trying good food! 👇

15/07/2025

Menopause can contribute to sleep challenges. Here’s Why Good Sleep Matters. 🛌
Sleep isn’t just rest—it’s hormone regulation, mood balance, and recovery time for your whole body.
During menopause, falling asleep and staying asleep can get harder due to:

💚Hormone fluctuations (hello, night sweats and 3 a.m. wakeups)
💚Increased anxiety or mood shifts
💚Changes in body temperature control
💚Night waking to go to the bathroom..additionally sleep can be interrupted by children, partners or pets.

Why does sleep disruption matter?
Poor sleep can make menopause symptoms worse—think more hot flushes, brain fog, and irritability.
It also limits your resilience and capacity to cope with ordinary daily life stressors.
Getting quality sleep supports your nervous system, immune function, metabolism, and emotional resilience.

Sleep Tips to Try Tonight:
✅ Keep your bedroom cool and dark
✅ Avoid screens 1 hour before bed
✅ Stick to a wind-down routine (breathing, journaling, herbal tea)
✅ Try gentle movement like stretching or yin yoga in the evening
✅ Consider magnesium, tart cherry or melatonin supplements (chat with your healthcare provider)

What’s your favorite bedtime ritual? Share below! ⬇️

28/06/2025

Slow and steady is the key...

There are many positives of increasing the fibre in your diet.
Modern western diets are particularly low in fibre. If you want to increase your fibre intake, slow is the way to go, to help your gut bugs adjust.

✨ Fiber supports:
✔️ Hormone detoxification
✔️ Regular digestion
✔️ Supports balanced blood sugar and energy levels

🌿 Start with 1 tbsp ground flaxseed, ½ cup oats or chia, or a few extra greens daily — and don’t forget to hydrate with water.

Small steps = big gut shifts.

25/06/2025

Epigenetics & Endometriosis: What You Need to Know

Endometriosis is more than just a hormonal or genetic condition — it's deeply influenced by epigenetics, the science of how lifestyle and environment can switch genes on or off.

From inflammation and hormone imbalances to cell survival and immune dysfunction, epigenetic changes help explain why endo behaves the way it does — and why you have more power than you think to influence your health.

💚 What can shape gene expression in endometriosis?
✔️ Nutrition
✔️ Stress & emotional wellbeing
✔️ Environmental toxins

Supporting your body with the right inputs can help alter gene activity — reducing symptoms and creating long-term change.

Your body is incredible, it's adaptable.
Follow for more women’s health insights.

Research:
Akano et al. Epigenetics' Responsibility in Endometriosis: A comprehensive assessment. J Steroid Biochem Mol Biol. 2025 Jun 11:106814.

23/06/2025

ADHD isn’t just a childhood condition—or just for males.

Many women are diagnosed later in life, often after years of being misdiagnosed with anxiety or depression.
Emerging research shows a strong link between ADHD and hormonal sensitivity, especially around the menstrual cycle.

Women with ADHD may be:
🧡More likely to experience PMDD (premenstrual dysphoric disorder) 30-40% compared with up to 9% in the general population.

🧡At higher risk for depression after starting hormonal contraceptives

🧡More affected by hormonal shifts like perimenopause & postpartum

Why? Estrogen drops before your period—and with it, you experience changes in brain neurochemistry.

Hormonal support for women with ADHD can help minimise these hormonally mediated mood shifts.

Research
Broughton et al. Increased risk of provisional premenstrual dysphoric disorder (PMDD) among females with attention-deficit hyperactivity disorder (ADHD)Br J Psychiatry. 2025 Jun 18:1-8.
Lundin et al. Hormonal contraceptive use and risk of depression among young women with attention-deficit/hyperactivity disorder. J Am Acad Child Adolesc Psychiatry 2023; 62: 665–74
Andersson et al. Depression and anxiety disorders during the postpartum period in women diagnosed with attention deficit hyperactivity disorder. J Affect Disord 2023; 325: 817–23

27/03/2025

✨Vaginal Estrogen After Menopause – Is It Safe?✨

Current research indicates YES — even for breast cancer survivors.

Vaginal estrogen typically uses estriol, a weak estrogen that supports the health of the vagina/vulva/urethra/clitoris and bladder to treat genito-urinary syndrome of menopause (GSM) a condition that affects most women after menopause.

A 2025 systematic review and meta-analysis that followed up over 60,000 women across studies and found that vaginal estrogen use after breast cancer is NOT linked to increased risk of:

💗 Breast cancer recurrence
💀 Breast cancer-specific mortality
🌍 Overall mortality

Why use vaginal estrogen?
👉 Relief from painful s*x, vaginal dryness, irritation, fragile skin
👉 Better bladder health
👉 Maintenance of cl****al, vaginal/vulval and bladder health
👉 Improved quality of life

What this means:
If you're struggling with vaginal symptoms after menopause — even with a history of breast cancer — low-dose vaginal estrogen may be a safe and effective option for you.

💬 Always talk to your healthcare provider to find the best choice for you.
Read article: DOI: 10.1016/j.ajog.2024.10.054

20/03/2025

🚶‍♀️ A 12-week fitness walking program = a game changer for postmenopausal health! 💪✨

A recent study found that walking 5x per week for 60 minutes significantly improved metabolic markers and had a link to better metabolic hormone balance.

💡 Key results:
✅ Lower triglycerides & fasting blood glucose
✅ Lower blood pressure & waist circumference
✅ Higher HDL (good cholesterol)

And guess what happened to the control group - no surprises here?
Their metabolic health declined! 😲

Taking small steps towards 5 hours per week is a great way to get started.

💬 Tag a walking buddy & let’s get moving! Would you commit to 12 weeks of fitness

Read more here: doi: 10.1016/j.numecd.2025.103935.

07/03/2025

Menopause isn’t just about hot flushes—it’s a brain thing too!

Many women experience anxiety, depression & brain fog due to hormonal shifts, but the connection is often overlooked. Standard mental health treatments don’t always work, and Menopause Hormone Therapy (MHT) is rarely offered. It’s time to change the conversation about hormones and brain health during perimenopause and menopause.

This post is based on an article authored by clinicians working in women's mental and hormonal health, notably Psychiatrist Jayashri Kulkarni, titled: "Menopause depression: Under-recognised and poorly treated."

💬 Have you experienced mental health changes during menopause? What has helped you? Drop your comments! 👇💜

16/02/2025

🔥 Struggling with eczema/atopic dermatitis? Your skin barrier might be missing something crucial – CERAMIDES!

What is Atopic Dermatitis (AD)?
Atopic Dermatitis (also known as eczema) is a chronic inflammatory skin condition that causes:
✅ Dry, inflamed, itchy skin
✅ Thickened patches (lichenification) from scratching
✅ Increased risk of scarring & infections

💡 AD is not just a skin issue—it’s linked to allergic conditions like asthma & food allergies.

🔍 The Role of Ceramides in AD
People with AD have lower levels of long-chain ceramides, which weakens the skin’s hydration & protective barrier.
💧 Even skin that looks normal in AD patients has ceramide deficiencies before lesions appear.

New Research Findings on Ceramide Therapy for AD:
✅ Ceramide-containing moisturizers significantly improve skin hydration, reduce water loss & soothe inflammation.
✅ A randomized controlled trial (RCT) found that ceramide creams worked as well as prescription calcineurin inhibitors (like pimecrolimus 1% cream) in clearing 82% of eczema lesions.
✅ Combination therapy: Using ceramides with corticosteroids improved symptom relief faster than steroids alone.
✅ Long-term benefits: Using ceramide-based skincare reduced eczema flare-ups for nearly 2 months after stopping steroid treatment!

New Innovations in Ceramide-Based Therapy
🌾 Rice-derived ceramides have been shown to correct filaggrin dysfunction, which is a key issue in AD skin.
💊 Oral ceramides (from plants like konjac) may reduce food allergies & strengthen the skin barrier from within.

How to Support Your Skin Barrier with Ceramides:
✔️ Use a ceramide-rich moisturizer daily to replenish the skin barrier.
✔️ Look for skincare with phytosphingosine & sphingoid bases, which mimic natural ceramides.
✔️ Consider barrier-repairing cleansers that don’t strip natural oils.
✔️ If using steroids, combine with ceramides for better long-term skin health.

🧴✨ Have you tried ceramide-based skincare for eczema? Share your experience in th
Citation: doi: 10.1111/exd.70042.

13/02/2025

💕 Love comes in many forms, and all of them can improve your health!

Let’s celebrate all the ways connection impacts our well-being—whether it’s with a partner, friends, family, pets, or even ourselves.

Science-backed benefits of connection:
❤️ Lower stress levels – Oxytocin (often called the “love hormone”) helps reduce cortisol, easing anxiety & promoting relaxation.
💖 Better heart health – Strong social bonds are linked to lower blood pressure & reduced heart disease risk.
🧠 Boosted mental health – Meaningful connections lower anxiety, depression & improve resilience.
🐶 Pets count too! – Studies show that cuddling a pet reduces stress & boosts mood just like human connection.
💪 Longer life – People with strong relationships live longer & age better!

Not all relationships are healthy. 💔
🚩 Chronic stress from toxic relationships can increase inflammation, weaken immunity & contribute to hormonal imbalances.

Prioritize supportive relationships that nourish you—whether it’s with a partner, a best friend, a beloved pet, or yourself.

✨ Ways to cultivate healthier connections:
✔️ Express gratitude – Tell loved ones (or your pet! 🐾) how much they mean to you.
✔️ Stay present – Put down the phone & truly engage.
✔️ Spend quality time with your partner/children/friends/pets – Even 10 minutes of play boosts mood & well-being.
✔️ Prioritize self-love – A strong relationship with yourself improves all other connections.

💬 How do your relationships—human or furry—impact your well-being? Let’s talk in the comments!

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Rebelle Health

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