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Menopause Awareness Month: Banishing The Seven Dwarves of Menopause

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How do Hormone Imbalances Make us Gain Weight ? Let’s Count the Ways!

In my last post I talked about the hormonal links to unwanted weight gain and immovable belly fat. If you simply cannot figure out why you can no longer shed pounds easily like you used to even though you try to eat right, exercise, and take your vitamins every morning, you might be walking around with an undetected hormone imbalance that is sabotaging your best efforts. How does hormone imbalance contribute to weight gain? Let me count the ways!  Better still I’ll let naturopathic Dr. Amy Shah, boil it down for you here (with a few italicized notes from me in there)….read on:
These are the top areas women neglect, even when they think they’re being healthy.
1. You have an estrogen to progesterone imbalance.

Many women — especially those of child-bearing age — have an estrogen dominance problem. If you exercise daily, it’s likely that you’re using up your progesterone and estrogen is dominating. Other causes of estrogen dominance include environmental factors such as pesticides, plastics, industrial waste products, car exhaust, meat, soaps, furniture and carpet.

Diet, most importantly making sure you eat “hormone-free” (the label should clearly read “these animals were raised without hormones or antibiotics) environmental avoidance of xenoestrogens, and taking supplements can bolster your progesterone and decrease estrogen dominance. Check out the Environmental Working Group on line (www.ewg.org) for the full revelations and actions you can take!

2. You’re not getting enough vitamin D.

Possibly due to our awareness of skin cancer and the use of sunscreen, our levels of vitamin D are lower than they were decades ago. Not to mention that we are spending more time working indoors in front of computers, or exercising inside vs. in the great outdoors. Vitamin D in that is it synthesized by the action of sunlight upon the skin acts like a hormone in our bodies, and deficiency has been linked to allergies, asthma, weight gain, fatigue, food allergies and even cancer. Vitamin D levels can be tested by your healthcare provider, and supplemental vitamin D can be found in various forms.

3. You have high cortisol.

High levels of cortisol (our “stress hormone”) is another big reason we tend to store fat and keep weight on our abdominal area until the stressor is minimized or resolved.. I used to wake up very early to do a spin class or intense run, then race home to get ready for work, then deal with my young kids and chores. That increased my cortisol levels and working against my goals of having a lean body.

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If you feel like you need to be on a caffeine drip at all times, it means you’re having too many highs and lows with cortisol as a big culprit. Cortisol is associated with increased appetite, cravings for sugar, and weight gain, belly fat in particular. You need to unwind everyday with whatever it is that shuts off your hypervigilence — even if it’s for 10 minutes per day.

4. You’re eating processed “healthy.”

Excess sodium, GMOs and sugar are all hidden ingredients that are both inflammatory and causes of excess weight gain. Just because it’s at a health food store and it’s “gluten free” or “low fat” or “natural,” DOES NOT mean it’s good for you. It took me a long time to get over this, because packaging with the words “natural” and “healthy” are very enticing.

5. You’re eating too much fat.

Paleo and other higher-fat diets work for some people, but many women, such as myself, don’t do well with them. Our bodies may do well with fat — especially when added to greens — but be careful not to go overboard.

6. You’re skimping on quality sleep.

This still remains tried and true. Your hormones need it. Your muscles need it for repair, and your brain needs it. The two hormones that are key in the relationship between sleep and weight loss are ghrelin and leptin. These hormones operate on the sleep-wake cycle so when you get less than 7 hours a night appetite hormones are disrupted. Put very simply, leptin tells us when to stop eating and when you’re sleep deprived it plummets so you have less. Ghrelin is the hormone that tells you when to eat, and when you’re sleep-deprived, you have more ghrelin and more appetite but may never feel full.

Often when I am having sleep disturbances or jet lag, I use melatonin and magnesium (an all too common deficiency associated with sleep disturbances AND chocolate cravings) as supplements to get me on the right track.

7. You’re not eating your cruciferous vegetables.

Cruciferous vegetables from the vegetable family Brassicaceae include cabbage, kale, cauliflower, bok choy, broccoli and other similar green vegetables. Not only are they good for you because of the feeling of fullness you get from the fiber, but they’re also good for estrogen metabolism through a compound called indole-3-carbinol (I3C). It is a natural source of DIM (3,3-Diindolylmethane) that helps promote estrogen balance AND helps clear the body of the toxic xenoestrogens we pick up from the environment. This is the cheapest, easiest way to get your hormones — and your weight — in balance.
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http://www.mindbodygreen.com/0-10296/why-so-many-healthy-women-cant-lose-weight.html

 

 

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Re-woman Returns to Confess and Re-balance Her Hormone Resolutions for 2013

A scant year ago in this blog I declared my New Years aspirations to remake my post-menopausal self into a more serene, cleansed, and hormonally balanced version of me. I believe I gave myself the first 30 days of 2012 to become a new woman, a re-woman if you will. Hah! 352 plus days later I am here to report back on the past years’ effort to live up to my aspirations and practice what I preach, followed by an honest as I know how to be, no BS commentary on how I did last year with readjusted expectations for 2013.

2013  Inauguration day

Rewoman and great friend Pamela Bateman (left), founder of the Seventh Woman Foundation (www.theseventhwoman.org) for breast cancer prevention, reinaugurate their pledge to stay (warm) and  balanced at the reinauguration of our 44th President in D.C.!

1) Get into that bed one hour earlier every single night.

Ooops! Well maybe not a total flop …. if you’re a night owl like me you know that getting to bed before midnight is a major feat.  Rewoman confession: I did not live up to the every night part of the aspiration, but did manage to get in bed with a book around 11ish a couple nights of the week. Readjusted aspiration for 2013: Lights out by midnight every other night of the week. The earlier bedtimes will lower my cortisol stress hormones to resting levels sooner rather than later, leading to that much coveted deeper sleep and satisfied appetite hormones, thus reducing overeating, cravings and the dreaded result – belly fat!

2) Rise one hour earlier to a cup of green tea instead of coffee.

Green tea is one of the best alternatives to coffee, get to know the different brands….Joy is introducing the Genmaicha powdered version and sharing a cuppa’ with a friend…what could be more healing or stress reducing?

Small triumph: My typical waking time before I made this resolution was 9ish…I now get up about 30 minutes earlier most days, without an alarm clock, now that is progress.  Rewoman confession: I did not convert to the green tea in the morning until just last month when following Kyle’s group cleanse. Good thing I did stop the coffee a week before I went on to do my annual ‘master cleanse’ a detox that can bring on killer headaches, but I never suffered a single one. Readjusted aspiration for 2013: Aim for the full hour earlier each day in concert with at least 8 hours of sleep the night before. Studies at Stanford and U. of Chicago observe that “short sleepers,” (defined as 7 hours a night or less) have stress-related hormone imbalances linked to weight gain and higher body fat, a raging appetite, mood swings, memory lapse and low libido.

3) Spend at least 15 to 20 mns. morning and/or evening in stillness: no talking, no electronic stimuli, no nothing – just breathing. (This practice will help me to calm down, FOCUS, and eventually become the most serene woman I have ever met.) Thumbs up: I certainly feel more focused and balanced throughout the day when I spend that first 30 minutes stretching, breathing, sipping or gazing into the distance. Rewoman confession: Well I’m not going to claim I’m the most serene woman I know … but then I have to ask myself how many women I know who describe themselves as serene…perhaps it is the difference between feeling half-crazy and stressed-out when your hormones are out of balance, and the feeling of calm that descends once balance is restored. Readjusted aspiration for 2013: Learn to meditate for once and for all, and study up on more deep breathing techniques. Make cultivating stillness my mantra for finding balance within. Also, read: QUIET: the Power of Introverts in a world that can’t stop talking.

gaing out

Gaze into the distance, quiet your mind and find balance in silence some part of every day.

4) Rev up my 40-minute walk to 1 hour a day – and walk faster. No lollygagging and no excuses, even if I have to walk in the rain and the dark.  (This will help to humidify my skin and oxygenate my brain and body so that I will live forever, or at least look and feel like I can!) Getting there! I am up to an hour every other day… and exercising on average 6 days a week; it’s become so normal now that I feel completely out of sorts if I miss a day….have so far invested in warm, absolutely waterproof (don’t settle for water resistant especially in wintry climes) pants, gloves, hat with flaps, and am so far so good, perfectly warm and dry. Not only that, by deciding to take all my exercise outdoors I’m saving 160 bucks a month in athletic club dues. Rewoman confession: I have not done strength training or weight bearing exercises consistently enough to build lean muscle, the key to reviving strength stamina and natural hormone supplies as we age. Readjusted aspiration for 2013: Join the Sierra Club to get in more hill walking and hikes that will boost my muscle and bone mass, metabolism, mood, memory and even libido. Always room for improvement there!

CandaceRainGearWeb

Re-woman aspires to walking not 6 but 7 days a week, every day in the great outdoors AND stay completely warm and dry…the key is waterPROOF (as opposed to water resistant …it isn’t protective enough if you’re walking in all weather) gear: windbreaker, vest, overalls, gloves, and boots, a warm hoodie and your favorite hat with a brim (essential for rewomen who wear glasses! ) …45 minutes to an hour a day boosts natural hormone levels, mood and muscle!

5) Learn how to make Brussels sprouts taste good! (Adding way more cruciferous vegetables: kale, chard, spinach, cauliflower, cabbage) to my daily diet will help to metabolize excess and/or toxic, i.e. ‘xeno’ estrogens from my body, thus clearing my onward path to natural hormone balance.) Done! was this ever a success thanks especially to all the great recipes YOU readers sent (see Jan. 15, 2012 blog comments for recipes!) Rewoman confession: I have become addicted to Brussels Sprouts.  Readjusted aspiration for 2013: Learn how to make cauliflower mouthwatering…any recipes for this one ladies?

6) Tune out talking heads before bedtime. (This will stop the overstimulation of the 24/7 news cycles and rid my tired brain of useless chatter AND prevent me from becoming one of those people who develops ADHD in her 60s, heaven forbid!) FLOP: Pre-election addiction to the latest news from the campaign trail made me a liar on this aspiration HOWEVER I did find that after following the cleansing fast this past month (and of course after the election was finally over) I did not feel like watching the news much at all. Rewoman Confession: I still watch Washington Week in Review on Friday nights and Meet the Press on Sundays, but I follow it up with Downton Abbey, a real escape from the here and now… makes me wonder how women stuck in the British class system at the turn of the century dealt with their symptoms of menopause? Readjusted aspiration for 2013: No-TV-at-all-nights, at least twice a week. Continue to beat husband at scrabble. Learn Bananagrams. And Chess!

Mind/body balance: part of the equation for all of us

Tune out to practice  balance

7) Reject all foods that are genetically modified and/or any household or personal care products  that contain  pesticides, synthetic hormones, xenoestrogens, antibiotics, or empty calories. (This will significantly reduce my risk of getting indigestion, a fat belly, and a leaky gut, gluten-intolerance, insomnia and hormone imbalance, not to mention diseases of aging like breast cancer!) Challenge: This one is tough since we health care consumers cannot be sure what we are getting…witness the failure of Californians to pass a ballot for GMO modified foods to be labeled as such (in the face of enormous pressure from the likes of Monsanto…but that’s another blog).  At the very least we can inform ourselves to choose foods raised without (make sure the label reads that way) synthetic hormones, RBST, or antibiotics. If you do nothing else, do this! Rewoman Confession: I have on more than one occasion had my hair colored in salons that do not use plant-based dyes and products. In my defense there are not many hair colorists who do use completely non-toxic hair products. Nevertheless this cannot be an excuse. These are toxic chemicals that once slathered on my head, sink into my very tissues, putting me at risk for gawd knows what, hormone imbalance at the very least, and I let it happen! Why? because the color lasts longer. So who is gonna’ last longer if I get cancer after all these years of allowing toxic chemicals to seep into my brain, just because I am not ready to go gray!  Readjusted aspiration for 2013: Never again upon pain of bladder cancer risks, use harsh ‘endocrine disrupting’ (e.g. man-made toxins lethal to normal hormone operating systems) chemicals on my hair; seek out more hair salons that offer organic, ammonia-free, plant-based hair dyes (Google: Aveda and local colorists that use organic hair dyes, bleaches and styling products.)

8) Cancel at least one appointment a week and banish anything, anyone, and everything else in my life that is an unnecessary stressor. (This will enable me to become more authentic and the most stress-free person I could ever hope to meet!) Score: I averaged 2 cancelled appointments a week, have erased at least 3 high-maintenance soul-draining so-called ‘friends’ from my contact list, and changed jobs! Rewoman Confession: I’d been carrying a few dysfunctional relationships  against my better judgment for far too long.  Shedding them at long last feels good, a liberation! Readjusted aspiration for 2013: Choose friends who nourish one’s strengths vs. one’s weaknesses; do not allow what I do to become who I am; and for goodness sake, stop overbooking however well-intentioned!

9) Re-testing my hormones was also on the list for 2012: Check! Rewoman confession: found out through testing that I’d been over-supplementing a bit, so made the necessary adjustments – this  by the way is one of the most important benefits of testing your hormone levels at least once or twice a year, especially when using supplementation, its’ essential to get the dose right!

10) Last but not least, I aspired to redouble my efforts to educate more women and I just might get the chance as I’ve been invited to travel to China to give a talk on hormone balance this March. Evidently this is a topic of interest to women around the world! If YOU have a Re-balance plan you’d like to share, or for that matter, a great mouthwatering cauliflower recipe you can pass on PLEASE sign up to become a follower and comment right here on the blog!! We’re all ears!

Masking the menopause madness

Rewoman behind the scenes:  getting your hormones back in sync can’t be a rehearsal, its a balancing act we practice every day.

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Preventing Breast Cancer: Balancing your hormones and your weight can help save your life!

Learning how to lose weight and balance our hormones is one of the most important things we can ever do to help reduce breast cancer risks in our lifetime. I’ve got science on my side when I say this; in fact in a very recent study, researchers at Montefiore Medical Center looked at outcomes in patients with breast cancer and found that despite women receiving the most up-to-date treatment, being overweight or obese increased their risk of breast cancer recurrence by 24 percent and death by 37 percent! The increased risk was specifically linked to women whose tumors were fueled by estrogen – this is significant, given the fact that fat cells are mini-estrogen producing factories (thanks to the action of the aromatase enzyme in fat cells) – so the more body fat we have, the more fat cells we have churning out estrogen – and raising our risks for breast cancer or its recurrence. The CDC (Centers for Disease Control) tell us that this is the first time in history more adults are overweight than average sized (!) so needless to say, maintaining an ideal weight is top priority not only in the fight against diabetes and heart disease, but a necessity to protect against breast cancer.

Staying informed about breast cancer prevention is the key to dodging that diagnosis in your lifetime.

The medical literature is full of studies linking hormones and lifestyle to cancers (for an up-to-date archive visit: www.theseventhwoman.org). In the penultimate guide to preventing breast cancer: What Your Doctor May Not Tell You About Breast Cancer, How Hormone Balance Can Help Save Your Life,” Dr. John Lee and David Zava, PHD, reiterate the point: Experts agree that environmental risk factors, such as diet and exposure to toxins and pollutants, account for about 80% of breast cancers, and genetic factors account for about 20 percent. Among the environmental risk factors for breast cancer, diet is probably as important as exposure to toxins. Even those who happen to have a genetic predisposition can improve their chances of dodging a breast cancer diagnosis with hormone balance and a healthy diet.

This is exactly why the motto during breast cancer awareness month AND all year long needs to morph into Prevention is the Cure! (see Pinkwashing blog, Oct. 2011 www.menopausibilities.wordpress.com).

So, let’s talk about best ways to improve your odds of dodging that diagnosis in the first place:

  1. First test your hormone levels to detect hidden hormone imbalances such as estrogen dominance, low progesterone or high cortisol stress hormones, that are strongly associated with higher risks for breast cancer. You can order a saliva hormone test kit at lowest prices online through www.canaryclub.org

2. If estrogen dominance is identified through hormone testing, take steps to correct it a.s.a.p. An estimated 97% of breast cancers are linked with excess estrogens unbalanced by adequate progesterone, its’ critical balancing partner. Supplementing with natural/bioidentical progesterone is the first line of defense against breast cell growth fueled by an excess of estrogens relative to other hormones. Losing weight to stop estrogen production in fat cells is every bit as important to reverse this vicious cycle. (The Body in Balance program at MRC Weight Loss Centers emphasizes natural hormone balancing to achieve weight loss goals:  www.emetabolic.com )

3. To lose weight and reduce estrogen dominance choose hormone-free, organic foods, fruits and vegetables as often as possible – reject simple sugars, carbs, and caffeine in excess. Think not that you can’t have them, think instead: I don’t want them! This gives YOU back your power!

4. Eat plenty of cruciferous vegetables like cabbage, broccoli, cauliflower, Brussells sprouts (and supplement with the active ingredient DIM) that promote proper estrogen metabolism AND actually clear and rid the body of xenoestrogens that dangerously raise estrogen levels. (see “The Cruciferous Connection” Feb. 1st, blogpost: www.menopausibilities.wordpress.com)

5. Get your EFA’s (Essential Fatty Acids – fish oil is the best source) and “good fats” in avocados, olive/coconut oils, nuts and seeds vs. trans/fake fats. Good fats help regulate cell reproduction, inhibit tumor growth, boost the immune system and reduce inflammation.

Whole foods prevent breast cancer

An apple a day still keeps the doctor away…high fiber fruits and vegetables are full of anti-oxidants that keep cancer at bay.

6. Drink at least 64 ounces of water every day to flush out fat, free radicals, and other toxins that invite cancers.

7. Avoid bad estrogens not only by choosing hormone-free foods, but by heating/microwaving in glass or ceramic (never plastic), using stainless steel or BPA-free water bottles, and switching to GREEN household, garden, and personal care products. (see March 3rd blog “Got Milk”, www.menopausibilities.wordpress.com)

8. Normalize cortisol/stress hormone levels that raise blood sugar and insulin levels which provide raw fuel for tumors. Prioritizing ME time to unwind and counteract stress with deep breathing and tension releasing exercise (stretching, yoga, swimming, walking, etc.) can prevent breast cancers triggered by uncontrolled stress. So too can we protect ourselves from the cancer inducing effects of toxic stress by doing the things we love to do and spending time with the people, pets, projects that calm, relax, engage, and ignite our energy, zest for living, and immunities against cancer. Prevention IS the Cure! It’s simply a no brainer.

Love the one you’re with – Studies tell us that the more engaged with life and love we are, the longer we will live, disease-free!

In subsequent posts during breast cancer awareness month I will provide you with specific information about the hormonal links to breast cancer. Meanwhile, if the prevention motto moves you, comment on our blog and tell us how you maintain your weight, balance your hormones, reduce estrogen dominance and protect your girls against breast cancer! 

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Insist on Bioidenticals: BHRT is the new HRT

It never ends I said to no one in particular.  And then loud enough to raise a few eyebrows: when will these people get it right!! I was referring of course to the crazy- making misinformation on hormones that crops up way too often in the popular press. I had been in the doctors office that day, riffling through  the Health and Science section of a month old Time Magazine when my eye landed  on a handy dandy chart divided into OLD SCIENCE – NEW SCIENCE. The OLD column was in a muddy green hue and the NEW in eco-green.

Under OLD Science on Hormone Replacement it was written: Estrogen and progestin protected post-menopausal women from heart disease.

Under NEW Science it was written: Hormones do not protect the heart and can increase the risk of breast cancer. 

Excuse me? They got the first part right, but to then say that “hormones do not protect….” sounds like they are saying ALL hormones do not protect and ALL hormones are bad for us when nothing could be further from the truth.  Endogenous hormones, the real ones that our bodies produce naturally, certainly do protect the heart and the breasts (not to mention all the other reproductive organs in the body, including blood vessels, bones, brain, etc.), that’s what they are there for! And the next best thing to the real thing? A bioidentical hormone, derived from plant substances made to mimic mother nature.   Yet the presumably up-to-date editors of Time’s Health and Science section (no less) chose not to make mention of  bioidentical hormones. They chose not to mention what is  widely recognized by scientists and experts alike that Bioidentical Hormone Restoration Therapy” or BHRT is the new HRT.

One size no longer fits all
when it comes to women’s hormonal health

And in the year 2012, a full decade since the bad news about Prempro hit the headlines, there was no mention of the millions of American women who are switching over to BHRT  because it works – without putting us at risk for strokes, heart disease and breast cancer. We women are on to the NEW science of bioidenticals, learning how hormones work in our bodies, reading the studies, listening to the experts, partnering with providers and experiencing the relief.  We have seen the future of women’s hormonal health and we’re not going back!

My little hormonal rant puts me in mind of a recent “Dr. Oz Says”  that I have to share with you here: “Hormones are better now. The Women’s Health Initiative (WHI) monitored women taking high doses of Prempro, a synthetic mix of horse derived estrogens and progestin ….. This combo is still prescribed today, but you should insist on today’s much safer types of  hormone therapy: bioidentical estrogen, and especially, progesterone. They can lower your breast cancer risk and protect your heart. Yes, we’re going against the establishment but you deserve the right data, not the BS (bad science) from those who seem not to care what the WHI and other studies said. Today’s hormone therapy is safer – so safe in fact that it is the intelligent option for women.”

Oz says it all, and he says it all right. Mixed in with the mixed messages on hormonal health there are those who are doing the work, witnessing its benefit, and unafraid to speak truth to power. In the paradigm shift from synthetic to authentic hormones the science is growing and it is on our side.

Balance is achievable.

You can gather that evidence for yourself by checking out the scientific resource sections at Women in Balance www.womeninbalance.org or The Seventh Woman Foundation www.theseventhwoman.org. Meanwhile join in the discussion and comment right here on the blog to let us know how you have experienced the benefit of  BHRT and natural hormone balance.

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Don’t Let Hot Flashes Warm Up Your Holidays…Stay Cool This Christmas!

How well I remember a certain Christmas season in Idaho about 15 years ago ….I was in my late 40s then and had just moved back to the States from England – a culture shock and-a-half. My daughters, Jess and Rye were still little, 9 and 6 years old, and having a hard time making friends who could understand their English accents. My husband was setting up a photography studio in our garage (bad idea).  I was looking for work in health publishing where there was none. It was a tough transition and to top it off, my hormones were in full revolt. Between the mood swings and hot flashes every 20 minutes, no amount of holiday cheer could cheer me up. In the dead of winter I kept opening up the windows, and gawd help anyone who complained of frostbite. “Try putting on another sweater,” I would bark at my shivering little ones… Needless to say, my family was beginning to hate me…. That Christmas Ebenezer Scrooge had nothin’ on me!

Christmas coming on – not hot flashes! Daughters Rye and Jess (not pictured) and hubby Dave like mom much better in rather than out of balance!

I guess I should have built an igloo in the back yard and moved in… that might have helped. But when it came to helping myself, I was my own worst enemy…drinking too much caffeine, eating all the wrong things, and not getting enough sleep! Forget hitting the pause button – I was in  full-throttle Peri-menopause and letting it get the best of me.

The night before Christmas, the only creature stirring all through the house was I, woken by the sound of night sweats dripping on the floor (well it was almost that bad). Around 2am, I went outside to stand on the deck (in minus 10 degrees… ahh relief) when I heard a noise behind me. Was I about to meet the jolly man himself? Would he wag his finger in my face for scarfing all his cookies and for being a mostly naughty, not nice, peri-menopausal person? He would have been perfectly within his rights to say so. But no, it was Ryan, my little one, too excited to sleep. “Mommy, has Santa been here yet?” She looked over at the tree and then up at me, crumbs trailing down my PJ’s. “Mommy, did you eat the cookies we made for Santa!!” She started to wail; “now he’ll never come! You’re a mean mommy!”  A mean (hot, sweaty, flabby, crabby, itchy, bitchy) mommy, that’s what I was. But I didn’t want to be. I didn’t want to be that person. And I never wanted to see that look on my child’s face again!! That Christmas was the beginning, the eve of my journey back to balance.

I hit the books, starting with What Your Doctor May Not Tell You About Menopause, by Dr. John R. Lee, the bible for women in menopause. (A couple pages in, I started to cry, he was speaking to ME!) Hot flashes, night sweats, mood swings, weight gain, the dreaded belly fat in particular, nervousness, irritability, i.e. behaving like the wicked witch of the west to those you love best in all the world? I could blame it on my hormones. The extent to which I was out-of-sync had everything to do with the extent to which my hormones were out-of-sync. Yes, I could expect my hormones to significantly shift in mid-life, but however steep or  rapidly the shift occurred was clearly up to me. I could stop the rollercoaster and get off. So I did, and so can you! In fact it’s one of our essential guiding principles: You can get off the rollercoaster and get your mojo back!

                                        Christmas Cool…Practice Balance!

Start now:1) Buy Dr. Lee’s book and read it cover to cover. (Stay tuned for other selected books that Kyle and I love, and that will be available for you to order in the New Year right here on our blog.)
2) Get your hormones tested (www.zrtlab.com) to determine whether and to what extent your hormones are out of balance.
3) If testing reveals imbalances requiring hormone support insist on bioidentical vs. synthetic hormones (HT).
4) Find a provider to partner with for prescribed hormone therapy
5) Support your adrenal glands! They have to manage your stress response, energy levels, immunities AND take over all hormone production in mid-life so these mighty little glands need all the help they can get: optimal nutrition, exercise, stress control, sleep and pursuit of meaningful work and ME time.

For specific tips about how to quell the hot flashes please keep reading:
• Avoid alcohol, caffeine, sugar, spicy foods, hot soups and drinks that can trigger hot flashes and worsen mood swings.
• Steer clear of unnecessary, avoidable stress since it is one of the biggest causes of hot flashes and night sweats. Your body reacts to constant stress by raising cortisol levels, which alters the normal balance of hormones in the body. Vow not to let stress take center stage in your life. Start to banish it
now by breathing deep to get oxygen to the brain, an instant stress reliever. Make time to read, relax, soak in the tub, take a 20-minute walk, or a 10-minute catnap, cancel at least one appointment a week.
• Reset the temperature in your house to 68 degrees.
Studies show that sleeping in a cooler room can lead to deeper sleep. Night sweats can be triggered by changes in room temperature, so if you start off cool and use minimal covers, you are less likely to wake in a sweat as your body warms up through the night.
• Daily exercise can release held tension in the body, so you can truly relax. It also triggers endorphins; the “feel good” hormones that help you feel calmer and increase your overall sense of well being. Studies tell us that woman who make exercise a part of their daily routine have fewer hot flashes, night sweats and other symptoms of imbalance.
Supplements that can help relieve hot flashes:
Bioidentical progesterone (balanced by bioidentical estrogen as need be) may dramatically reduce the strength and frequency of hot flashes by keeping estrogen and progesterone balanced and less prone to fluctuate erratically. Studies have shown up to 80 percent relief from hot flashes in women using bioidentical progesterone in a ‘Goldilocks’ dose – no more and no less than the body needs.
Multivitamins and Trace Minerals (zinc, selenium, etc), B-complex, Vitamin E, and Flax seed (grind your own and sprinkle on salads, oatmeal, in smoothies etc.) help to optimize hormone production and metabolism, and diminish hot flashes and night sweats.
Essential Fatty Acids (EFAs) are essentials for balanced estrogen production and GOOD for hot flashes
Soy protein in moderation has been shown in studies to relieve hot flashes and night sweats. Asian women with soy-rich diets are famous for their lack of hot flashes and menopause symptoms. (Best sources of soy are fermented as the Asians take them in, e.g. tofu, tempeh, miso, etc. vs. overdoing it with soy lattes, chips and bars.)
Phytonutrients found in plants and herb supplements, such as magnolia, red clover, dong quai, black cohosh, rhodiola, etc. and other “weak plant-based estrogens” can cool hot flashes and help you refocus.

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