Tag Archives: insomnia

Can’t Sleep? You Could Have an Undetected Hormone Imbalance!

A century ago most people slept nine to 10 hours a night, a healthy normal for rest and replenishment, but these days we tend to live by the You snooze, you lose maxim. Now most of us are working ten hours a day and getting by on half that much sleep – not nearly enough to recharge our batteries, much less replenish hormone levels. In fact, researchers have a name for those of us who get by on less than five to six hours of sleep a night – “short sleepers” – who not only have a serious fatigue problem but may also suffer from anxiety, food cravings, “stress eating”, AND, get this, higher body fat.
A number of studies out of Stanford and the U. of Chicago attest to the strong association between sleep deprivation and weight gain – particularly belly fat!

Can't sleep at night and can't stay awake during the day? It could be your hormones...

Can’t sleep at night and can’t stay awake during the day? It could be your hormones…

A major cause of our chronic lack of sleep is the fast track stressful culture we live in which leads to overstimulation of the hormones that govern all physiological activities, including sleep. Hormones are meant to follow their own rhythm and diurnal curve. Take for example cortisol, the master stress hormone. It should be at its highest level in the morning to get us up and attam, and decline gradually over the course of the day to lowest levels at night – right before sleep. But what we often observe in the test results of those who list sleep disturbances as moderate or severe, is the absolute reverse where cortisol is low in the morning when it should be high, and high at night when it should be low.

Cortisol levels that are elevated at night seriously interfere with the body’s natural production of melatonin, the sleep hormone. So we toss and turn all night then drag ourselves out of bed in the morning relying on alarm clocks, caffeine, and chocolate to get through the day. By the time bedtime rolls around again, we find ourselves too wired to fall asleep and stay asleep – a classic case of hormone imbalance that has probably been overlooked for years.

Living on a caffeine drip...have you tested your hormones lately?

Living on a caffeine drip…have you tested your hormones lately?

Given that hormones work in tandem with one another to maintain balance, shifting levels of estrogen, progesterone, testosterone, and DHEA can also negatively impact the nature and quality of sleep, particularly at midlife.
For example, women in menopause who no longer ovulate have plummeting levels of progesterone and thus become low in this natural sleeporific hormone. Deficiencies of estrogen can cause hot flashes that wake us up in the night, and low testosterone in both men and women can cause muscles aches and pain that make it hard to get to sleep in the first place.

Testing for hormone imbalances that sabotage our slumber is easy enough to do. A convenient home collection kit combines non-invasive (no-needles) saliva testing of steroid/sex and adrenal hormones with dried blood spot testing for thyroid hormones. Results can identify specific hormone imbalances linked to sleep disturbance, chronic fatigue, sugar cravings, stress and other health issues related to a healthy sleep.

To sleep is to be balanced in all ways

To sleep is to be balanced in all ways

You can order a test kit at http://www.canaryclub.org for easy at home collection and return of hormone samples (by regular mail) to the lab for analysis. Test results are not a diagnosis, but can be used by practitioners to facilitate correction of sleep specific hormone imbalances. Always partner with a provider. If you need one, go to ZRT Laboratory’s website:www.zrtlab.com and click on Find a Provider, OR, if you live in or around Portland, Oregon, book an appointment with Kyle at Pearl Women’s Center, www.pearlwomenscenter.com, or if you prefer phone consult/coaching you can book with me at http://www.yourhormonebalance.com to review your test resuts, connect the dots to your symptoms, and design a personal rebalancing plan.

A good nights restorative sleep is waiting in the wings for you – what greater gift can we give ourselves in this season of giftgiving, than that… AND how better to start the New Year than with a long winters nap!
P.S. No cellphones or Ipads allowed by the bedside – the blue light that emits from electronic devices is a serious disruptor of natural sleep hormones!!

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Hormone Balancing for the Man in Your Life – Is there a Male Menopause??

O-h-h-h yes, whether he thinks so or not! Men are no more immune than are their female counterparts to a drop in hormone production with age. The so-called “male menopause” or “andropause” (in medical speak) signifies the natural midlife retreat of the male hormones (androgens), testosterone and DHEA. Testosterone in particular, is the most potent force driving mental and physical energy in men. But the rate at which these hormones decline and how steep the descent has everything to do with work/life balance, diet, stress levels, sleep and lifestyle.

The 2006 HIM Study found that nearly 40% of US males over 45 years old had low testosterone levels (an estimated 13 million US males), however the majority of men in the study did not recognize that the weight gain, sore muscles, lack of libido, insomnia, and burnout they were experiencing could very well be tied to a hidden hormonal imbalance – instead they put their symptoms down to “just getting old.”

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Women get all the attention in menopause…but what about the men in our lives?? They too suffer the slings and arrows of declining hormone levels, but don’t always know what’s hit them!

 

 What causes declining hormones in men?

In his prime, 95% of a man’s testosterone is formed in the testes. The balance, along with DHEA, the precursor of testosterone, is supplied by the adrenal glands. As he ages, brain signals to the testes to ‘make more testosterone’ start to weaken, hence the signal is not picked up and hormone levels start to downsize. By the time the average Joe hits his 40’s, testosterone levels are down forty to 50 percent and the adrenal glands are having to pick up the slack. Sidenote: this is when it becomes more important than ever at midlife to reduce stress so that the adrenals do not become overwhelmed and unable to provide sufficient hormone supplies. Weight gain, poor diet, and lack of exercise on top of high stress demands further lower testosterone, impacting the stamina, competitive drive, and virility we commonly associate with the male of the species.

How’s a Guy to Know?

The first thing a man entering andropause generally notices is a subtle downward shift in strength and energy as hormone levels taper off.   Muscle tone and stamina are the first to go and he starts to gain weight and that “spare tire”.  He may also develop a voracious appetite and food cravings he never had before. As symptoms kick in, hormone testing can identify hidden imbalances that complicate symptoms of andropause and contribute to rapid aging . 

Got symptoms of Andropause?

–       Weight gain in the hips, thighs, waist, and/or breasts

–       Decreased muscle mass/sore muscles

–       Increased body fat

–       Decreased strength/stamina/endurance

–       Poor recovery from exercise

–       Burnout and fatigue

–       Lack of mental clarity

–       Decreased sex drive and/or competitive drive

–       Prostate problems

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Muscle tone and stamina are the first to go when male hormones are out of balance….it gets tougher to win at arm wrestling….and those six-pack abs start to slide into a “spare tire” of fat around the middle.

Men with symptoms need to test these hormones for imbalances:

Testosterone –  an anabolic hormone that builds and maintains muscle mass, bone density, strength and stamina. It is also linked to libido, mental clarity, memory and energy.  Low or suboptimal levels are a strong indicator of andropause; deficiencies are linked with loss of lean muscle, increased weight, body fat, and BMI with a corresponding drop in metabolic rate.

DHEA –  the primary source of testosterone and other hormones in the body; DHEA partners with testosterone to build and maintain lean muscle and bone mass, increase metabolism and reduce body fat. Deficiencies are linked with decreased lean muscle mass and increased adipose tissue or body fat. Low DHEA is also linked with adrenal imbalances of cortisol and adrenal fatigue.

Estrogen – promotes growth and healthy cell division; protects the heart, brain, reproductive organs and glandular function.  High estrogen hormone imbalance promotes a female pattern of fat gain in men; it also depletes testosterone levels, and inhibits thyroid to slow metabolism way down. 

Cortisol –  secreted by the adrenal glands, it has a variety of functions including: regulating the stress response, energy, blood sugar levels, and the immune system. High or low cortisol levels disrupt blood sugar and insulin levels which decreases metabolism and increases fat storage.

 

How hormone imbalances trigger weight gain in men

 Undetected hormonal imbalances can cause unwanted pounds that are difficult to shed especially as men get older. When testosterone or DHEA levels decline below optimal levels, men start to lose lean muscle mass, which is readily replaced by body fat, and those much vaunted six-pack abs start to slide into a spare tire of fat. The more body fat, the more estrogen is produced – a vicious cycle that depletes male testosterone by actually converting it to estrogen in fat cells. And it doesn’t end there. Imbalances of estrogen and related hormones like cortisol (the master stress hormone that helps to regulate blood sugar and insulin levels) not only suppress available testosterone, but also slow down thyroid metabolism…. while the pounds pile on.

How can men balance their hormones naturally to boost energy, stamina, libido, and lose that “spare tire” for good?

As aging and bad health habits put the brakes on hormone production,  the decline can be more precipitous in some men than others. Testing male hormone levels is the first step to understanding why, and what you can do about it. My first suggestion is to order either a Male Hormone Test kit, the new Weight Management Profile, or Advanced Plus profile (all of these comprehensive home collection kits test levels in saliva and or bloodspot) from Canary Club at www.canaryclub.org. When you get your hormone results back, (usually within 3-5 days from the time the lab receives your hormone samples) you can book a  consult with your physician (go to Find A Provider at http://www.zrtlab.com) of if you prefer a phone consult, you can book one with me, Candace at www.yourhormonebalance.com  In an hour coaching session we will review and discuss your results, and your what next options. You will also receive a follow-up personal hormone balance plan within a week of our consult.

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Back on track – Men just as much as women need to balance their hormones to maintain their moods, memory, mental clarity and mojo!

 

Men in balance do this:

-Determine their symptoms of hormone imbalance from the list above. Two or more moderate to severe persistent symptoms indicate a problem. 

– Test their hormone levels to detect and correct imbalances linked to symptoms.

– Followup with a physician or health coach.

-Losing weight is key to rebalancing hormones. Fat cells contain aromatase, an enzyme that robs available testosterone by converting it to estrogen. That is when men start to get a female pattern of fat distribution in the hips, thighs, bottom and breasts (anyone heard the term “moobs”)!

-Stick with a program!  A Mediterranean style diet that is  low glycemic, low carbohydrate, low fat, high protein, high fiber (whole grains, cruciferous vegetables, legumes, seeds, etc.)  can go a long way towards balancing your hormones to balance your weight.

-Throw out testosterone robbers like caffeine, alcohol, cigarettes, and unnecessary stressors like overbooking yourself, etc.

-Take up strength training or weight bearing exercise to boost testosterone and DHEA levels naturally by building up lean muscle mass.

-Counteract stress (the higher the stress levels, the lower the testosterone) with regular exercise – 45 minutes is optimal but even 10 mins. 3x a day adds up to 30 minutes and that is GOOD.

-St-r-e-t-c-h and breathe deep to release tension held in the muscles and lower stress hormones

-Hit the sack earlier – less than 7 hours sleep disrupts appetite hormones to increase cravings and feelings of hunger

-Take time to do the things you enjoy! Stress reduction is the key to normalizing cortisol levels.  

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Consider these hormone support supplements to rebalance your levels: 

  • Bioidentical* forms of testosterone (gel, patch,pellets or injections) in appropriate amounts as prescribed by a physician and/or Progesterone in low doses to keep estrogen levels in check, thereby increasing active and available testosterone supplies. NOTE: progesterone inhibits the action of “bad estrogens” as well as testosterone by-products that can lead to enlargement of the prostate gland. Note: men use less than women and should discuss dosage with a doctor.
  • DIM (an extract of cruciferous vegetables) – promotes “good estrogen” metabolism and rids the body of excess/or toxic xenoestrogens to free up available testosterone and correct imbalance
  • DHEA the precursor of male testosterone boosts levels through natural conversion in the body. It is best used along with DIM and a men’s multi-vitamin with trace minerals like zinc, selenium, etc. to promote active thyroid hormone production, and inhibit loss of testosterone through conversion in fat cells
  • 7-Keto DHEAa metabolite of DHEA acts upon lean muscle mass to reduce body fat and rev up your metabolism
  •  Chromium and adaptogenic herbs (e.g. garcinia cambogia, banaba leaf, gymnema slyvestre) formulations –  help normalize cortisol levels, regulate glucose and insulin levels, tame appetite, sugar cravings, and deflate that spare tire
  • 5HTP (the natural precursor of melatonin) – at bedtime if you have trouble sleeping
  • Cal-Mag and Vitamin Ddeficiencies are linked with increased body fat
  • EFAs (essential fatty acids, like Omega 3) and Ubiquinol (spark plugs of cellular energy) – support hormone production, reduce inflammation and protect the heart
  • Vitamins C and B-Complex (B1-12) – to boost energy, and strengthen/support adrenal function and adaptation to stressors.

 Note: all supplements to be taken as directed.  Talk to your physician or pharmacist about appropriate dosages. Retest hormone levels in 3 months to track progress.

*bioidenticals are hormones made from plant based compounds that duplicate natural hormone structure and function without the side effects of synthetic versions.

For more on this heady subject see my April 8, 2013 post on Low T ads- boosting testosterone boils down to balance

 

 

 

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Fall cleansing is in the air

We have been truly blessed with a warm and sunny ‘Indian summer’ here in the Pacific NW this year but 2 days ago, the autumn switch turned on, dropping the temperatures down into the 50’s by day and 40’s by night. Any illusions of an endless summer were quickly abandoned, so back indoors we go for the majority of our waking hours.

I imagine many of you, like me, find yourself purging your house of excess things, rearranging cupboards and closets, raking up the fallen leaves and turning over the soil in the garden. There is something about the transition from living outdoors as much as possible to nestling inside that makes me want to simplify my surroundings before adorning the house with decorations for our fall and winter festivities. One of my fall rituals is moving all of my spring and summer clothes(after taking all of the ones I still didn’t wear to Good Will for a better home) from my bedroom closet to my spare one,  in exchange for my fall and winter wardrobe.  Doing this always makes the seasonal change so definite for me.  I actually enjoy this ritual as it makes me reflect on the activities of the past few months while thinking ahead to the upcoming holidays.

Fall lights add to a warm and cozy atmosphere: I can't resist!

Fall lights add to a warm and cozy atmosphere: I can’t resist!

For those of you who are faithful MP blog followers, you know that fall also means thinking of ways to be more conscious and mindful about the food and beverage choices we will be making in order to stay balanced despite the holiday festivities. This can be a huge challenge to many of us: avoiding unwanted weight gain, getting inadequate sleep, feeling stressed out about shopping(perhaps on a more limited budget than in years past), getting burned out by the extra demands placed upon us, all of this leading to cortisol overdrive and its many associated symptoms(irritability, insomnia, anxiety, depression, belly fat, salt and sugar cravings, to name a few).

So we will be hosting another “Consciousness Cleanse” starting on Sunday, November 17th and will run for 10 days, ending just in time for Thanksgiving. As in years past, there are 4 major food/beverage groups that we will avoid during the ‘cleanse’ . These are caffeine, alcohol, sugar and ‘the whites'(white flour, rice, potatoes, pasta and again white sugar).  Some of you who want to do a deeper detox/cleanse of sorts may also want to eliminate gluten and/or dairy and/or soy, particularly if you suspect a sensitivity to a particular food type.

Some examples of the kinds of food you CAN eat and that will make you feel wonderful

Some examples of the kinds of food you CAN eat and that will make you feel wonderful

Last year we had approximately 60 people participating in our fall ‘cleanse’ and it was pretty remarkable to listen to the various comments people had about their personal experiences.  To view these, please go to ‘Kyle’s blog’ and scroll back to Oct 2012 and March 2013 blogposts to learn more about the cleanse and the reactions of the participants.  We are excited to be doing this again and we hope that you will join us.

For those of you who are interested in a longer term detox, please click on this link

http://bit.ly/HkqEyt

to work along with Andrea Nayakama and her staff of functional nutritionists for 21 days starting on Monday November 4th. Once you click on the link, you can listen to the  webinar she did yesterday: Tipping the Scales. This which was a really nice overview of the link between what we eat and our hormone balance and I recommend that all of you take the time to listen to it. We have written quite a bit about the importance of hormone balance and health/ optimal weight over the past 2 years so some of the content will be familiar to many of you, but I know that no matter how much I learn about this amazing and complex topic, I inevitably take away another ‘pearl’ with every new talk or article I come across.

Stay tuned. We will be posting more in the upcoming weeks to help you get ready for your 10 day fall cleanse. I promise you that if you partake in either the deeper detox or the 10 day mini-cleanse, you will gain a new awareness that what you put into your mouth  really matters . More about the details and benefits in upcoming posts. For now, remember to drink tea(all types but green is great for weight control and immune system), plenty of water, choose organic foods as much as possible, exercise  a minimum of 4-5 days a week and get at least 7 hours of sleep every night for optimal health and wellness.

Fall morning walk at sunrise: a lovely way to get daily exercise

Fall morning walk at sunrise: a lovely way to get daily exercise

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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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Top 10 Hormone Rebalancing Tips: YOU could be walking around with a hormone imbalance and Not Even Know It! Oprah said that but what did she mean? Hormone imbalance defined.

Return to Balance

No one likes being out of balance, especially when the hot flashes, foggy thinking, and mood swings of menopause leave us feeling like a pale reflection of our former selves. During this hormonally challenged time its important to realize that the extent to which we suffer from troublesome symptoms has much do with the extent to which our lives – and our hormones – are out of balance.

Picture if you will synchronized swimmers all pointing their toes in perfect petal formation at the exact same moment. Suddenly, one of the swimmers takes off in a different direction, let’s call her progesterone, another dives to the bottom of the pool (call her testosterone), a few more decide to make waves (call them cortisols) while the last but not least of swimmers (call her estrogen) takes over the whole routine. All that beautiful synchrony, gone.

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Key hormone players achieve balance through synchrony

And so it goes with us. When our hormones are out of sync, we are out of sync – physically, mentally, emotionally. And because hormones are so mutually dependant (a deficiency of one creates a surplus of another), there are countless opportunities for imbalance. As Oprah put it at the opening of her show on women and hormones, “You could be walking around with a hormone imbalance and not even know it!” Knowing the signs and symptoms of a hidden hormone imbalance is your first big clue, testing and exploring your options is next  …. But before we go any further, let me explain what a hormonal imbalance is…. It’s what happens when one or more of the key hormone players (see Kyle’s most recent blog): estrogen, progesterone, testosterone, DHEA and/or Cortisol, fall out of proportion to each other, (or like our synchronized swimmers above, swim off in different directions) that we are left with excesses of one hormone and deficiencies of another, a working definition of hormone imbalance. These unwelcome but inevitable shifts in hormonal milieu can be handled but until we learn how, they can seriously disrupt our  moods, memory, mojo, and zest for living. It can happen to the best of us …I would describe myself during my early experience of imbalance as feeling addled, exhausted and unloving…in a word or two: basket case.  Here now are some of the more common (preventable – seize on that word ladies) doozies:

Estrogen Dominance (flabby, crabby and fed-up) – this mother of all hormone imbalances results from high estrogen levels relative to low progesterone as a result of erratic ovulation, normal aging, hysterectomy (particularly if estrogen therapy is prescribed post-surgery in the absence of its balancing partner, progesterone), and exposure to environmental chemicals known as “xenoestrogens” (see my Feb 1st post: the Cruciferous Connection). Too much estrogen triggers multiple symptoms like weight gain, mood swings, heavy periods/no periods, lost libido, lost pzazz, lost YOU…. It typically begins at Perimenopause (early to mid-40s) when hormones wax and wane, and ends with Menopause (early 50s) when cycles cease and the ovaries stop making hormones for good. Younger women who don’t ovulate regularly (note that lack of ovulation = lack of progesterone) can also be estrogen dominant, plagued by PMS, monthly migraines, tender breasts, water retention and painful periods. So when it comes to hormone imbalance, too much estrogen is just as much an issue as too little. Having said that….

Estrogen deficiency (hot, sweaty, weepy) – low levels of estrogen can trigger that hot flash in the middle of an important meeting, or night sweats in the middle of the night, as well as other bedevilments like vaginal dryness, thinning skin, brittle nails, bones, heart palpitations, fragile emotions, muddled mind….

Imbalances of Testosterone/DHEA and Cortisol (no longer lean, just mean) are a bad combination that deplete energy, metabolism, mental clarity, stamina, and the strength of our bones, muscles, and libido. When for instance, the stress hormone cortisol goes up or stays up, testosterone goes down along with our enthusiasm, drive, and zest for living.

Adrenal Imbalances (tired, wired, and bummed-out): Lows and/or highs of cortisol resulting from unresolved stress, junk food, lack of sleep and exercise, can cause rapid aging and belly fat bigtime – not to mention allergies, insomnia, and chronic fatigue.  This under-recognized imbalance generally makes an appearance in mid-life when the adrenal glands have to pick up the slack in hormone production. The once and future energizer bunny no longer hops but plops, her sunny mood submerged under a black cloud. This is the time when the flack hits the fan if we don’t take better care of ourselves; tired, overworked adrenals eventually burnout and so do we…

Fluctuating hormones at perimenopause when hormone production becomes erratic are usually behind the hair-raising symptoms known to everywoman as the “emotional roller coaster.” That’s when all hell breaks loose and we’ll do anything for relief!

Fortunately we have a lot more control over these ups and downs than we might think. Consider these Top 10 Tips  to empower yourself and return to balance:

1.   Determine your symptoms of hormone imbalance http://www.hormonesynergy.com/women.asp  or http://www.theseventhwoman.org

2.   Test your hormones to detect hidden imbalances http://www.canaryclub.org or http://www.zrtlab.com

3.   If you have an imbalance and need to supplement insist on bioidentical hormones – they are better and safer!

4.   Learn how and when to use natural progesterone, the “great balancer.” http://www.theseventhwoman.org

5.   Support adrenal health with optimal C and B-complex, D3, and herbal tonics such as Dong Quai, Astragalus, Maca, Rhodiola, etc.

6.   Avoid xenoestrogens – eat “hormone free” foods, go GREEN with home, garden, bodycare; microwave in ceramic/glass; reject synthetic hormone replacement (HRT) and any products with unpronounceable ingredients, exercise in the open air whenever possible.

7.    Counteract stress by releasing tension: stretching, deep breathing, yoga, pilates, zumba, walking. Strength train to boost hormones naturally.

8.   Take your vitamin Zzzs – power nap!

9.   Make more ME time

10.  Act the way you want to feel! ( The Happiness Project, by Gretchen Rubin, order at http://menopausibilities.com/womens-health-shop.html)

How do YOU rebalance? Have you got a top 10, or 5, or a Numero UNO all-time best tip you can share? We’d love to pass it on!

Rebalancing amongst the Rhododendrens

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Hormones 101

What is a hormone exactly? 

How do I know if I have a hormone imbalance?

And if I do, what can I do about it anyway?

These are common questions that Candace and I hear as we work with women everyday.  Sometimes we forget how many of us don’t know the basics about our own bodies so don’t feel embarrassed if you are among those who don’t. I rely on my car mechanic to sort through the ins and outs of my vehicle when IT is out of balance. But I always feel a little sheepish because I don’t even know the right questions to ask. In many ways, I think women feel the same way about their bodies when they begin to show signs of imbalance. So here is a brief overview to answer these questions and help you understand when it is time to do something about how you feel.
A hormone is a chemical that is produced in a gland(such as the ovary or the thyroid) which is released and has far-reaching effects on other parts of the body. These hormones have many functions, including regulating metabolism, fertility, fluid balance, mood, blood sugar regulation, to name a few. Hormones act on organs, tissues and cells throughout the body and are essential for optimal functioning.
Hormones work best when they work together and are balanced with one another.

Think of a symphony which consists of various musical instrument sections  coordinated in such a way  that each section comes in at just the right moment, volume and tempo to complement the other sections. When the conductor and the musicians work well together, the music is melodic and lovely. When they don’t, it is difficult  to hear the music at all(it sounds more like a bunch of noise!).
There are days when all of us wake up and we just feel ‘in balance’ and have energy to spare. Then there are those days that we know our balance is definitely off; everything seems off-kilter. This brings me to some of the symptoms of hormone imbalance. We have mentioned a few in previous blogposts but here are some you may(or may not ) be aware of: hot flashes, night sweats, mood swings, belly fat, irritability , depressed mood, anxiety, foggy thinking, feeling cold, hair loss, hair in new places, weak or peeling nails, insomnia, low libido, menstrual changes, dry skin, vaginal dryness, inability to concentrate, fatigue, memory changes…… I could go on but I think you get the picture.

If any of these sound familiar,  there is a good chance that something has caused your hormones to be out of balance.  Common causes include pregnancy, stressful life events, over scheduled and busy lives(sound like anyone you know???), lack of exercise, poor diet, toxins in our environment, toxic relationships, job stresses, and the simple act of moving into ‘midlife’ .We all have so many demands on us and often don’t have enough time in the day to get it all done, leaving us feeling depleted and ‘not like ourselves’.

Hmmm…got you thinking hopefully, so now what? Stay tuned and we will be posting a ‘checklist of symptoms of hormone imbalance’ in the near future so that you can do an inventory of your individual symptoms.  Once you have those identified, the next step will be to get your hormone levels tested.  Let us know if you would like to   get this done as we are working on putting together an offer for our readers and would like to get an idea of how many people are interested.  Just list your first name and first letter of your last name in the comments section.

As always, give us YOUR suggestions for future blogposts and feel free to ask us questions….there is no such thing as a silly question!

Wishing you balance

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Filed under Hormone Imbalance, Kyle Bell McAvoy, Menopause Symptoms, Women's Health & Happiness, Women's Work/Life Balance

Live discussion on hormone balance, testing and treatment options

Last year I did a televised interview at our local radio station, KINK.fm. The moderator asked me questions about hormone imbalance, hormone testing and possible treatments. I have had quite a few patients comment on how helpful it was to hear this interview so I would like to share it with all of you. Just click on the link and then scroll down to my photo and hit the play button I hope you enjoy it and would love to answer any questions you might have. Let me know what you think!

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Filed under Bioidentical Hormones, Hormone Imbalance, Hormone Replacement Therapy, Kyle Bell McAvoy, Menopause Symptoms, Women's Health & Happiness, Women's Work/Life Balance