When you put on those shorts this year did you notice them to be a bit tighter?  What’s up with that??  One of the most common complaints I see in my practice for women in their 40-50s is weight gain.  Most all state they have not changed their eating patterns and are still active, so what is happening? 

Age, hormonal changes and a slower metabolism all contribute to weight gain in perimenopause and menopause.  However we do have control over our bodies and don’t necessarily have to go out and buy a bigger-sized wardrobe every season. 

Changes in Peri-Menopause & Menopause

Hormone production in the ovaries begins to slow in women during her mid-thirties.  There is a further decrease in the 40s and the average woman goes through menopause around 50. The usual symptoms of hot flashes, mood swings, and sleep disturbances arise from these hormonal fluctuations and decreases.

Weight gain (especially around the belly area) is attributed to hormone decline.  New Research has also found menopause may cause an increase in appetite.   Other factors include:

• Reduced activity. Women often exercise less when they enter menopause, which can lead to weight gain.
• Decreased metabolism. One reason metabolism declines with age is the loss of muscle mass. Muscle burns more calories than fat, so when you lose that muscle (about 1/2-lb a year if you don’t preserve it with weight training/exercise), you don’t burn as many calories.
• Increase in calories. As metabolism drops, many people don’t adjust their calories accordingly, which often leads to weight gain.
• Genetics. Your genetic makeup and where you’re predisposed to gain and store fat also plays a role in weight gain, making it more difficult to maintain your figure.

Prevention of Weight Gain

We all know the importance of a healthy diet and there are a variety of ways to help curb cravings and eat healthy.  But the addition of regular exercise is a must.  The American Council on Exercise states: “The good news is that a regular program of physical activity can help manage many of the uncomfortable symptoms of menopause as well as the related health concerns, such as heart disease and osteoporosis.”   

Other benefits of exercise include:

• Reduced stress. Menopause can often lead to depression, anxiety and stress. Exercise is proven to help reduce stress and improve your mood.
• Weight loss. Exercise can help create a calorie deficit, which is what you want when it comes to losing body fat.
• Reduction of hot flashes. Some research has found that exercise increases estrogen levels, which can decrease the severity of hot flashes.
• Increased bone mass. Strength training and impact activities (like walking or running) can help strength the bones and prevent osteoporosis.
• Reduced risk of high blood pressure, heart attacks and strokes.

The North American Menopause Society goes even further, stating that “Exercise may cause the same magnitude of change as that induced by estrogen therapy.”

Some Great Moves

If you have never exercised, see your practitioner.  Talk about your symptoms and goals.  Then start slow and simple. Do what you like such as:  

• Walking
• Cycling
• Vigorous yard work
• Swimming
• Cardio machines
• Group fitness classes

Strength training is equally important, especially if you want to increase your metabolism and lose body fat. You don’t have to train like a bodybuilder to get the benefits, but you do need to use resistance (such as dumbbells, machines or resistance bands) and you do need to challenge your muscles and body.  A personal trainer might be of benefit and will help you achieve specific goals.

So, make the commitment and become more active.  Park your car farther.  Walk your neighborhood.  Get out the bike and hit the trails. Take the stairs. Buy a pedometer and track your steps. Involve others and your family.  Taking control of your health and body helps make menopause a more pleasant experience.  

Our diet should provide us with all the nutrients our bodies need.  However, we all know we do not eat “healthy”.  With busy lives, children, and career it is much easier to order a pizza, stop by McDonalds, or open a ready-made dinner product.  Without eating fresh fruits, vegetables, and grains our bodies become depleted.  Add lack of exercise and increase stress and we feel tired, weak, and do not function efficiently. 

Will a Supplement be all I Need?

Taking supplements do help but are not a substitute for healthy eating.  However, if you absolutely detest milk, a calcium supplement is not only an excellent option, but necessary for bone maintenance.  Focus on eating sufficient amounts of fruits and vegetables, low-fat dairy products, whole grains, lean meats, fish, poultry, nuts, seeds and legumes as often as possible.

Are all Supplements Safe?

Vitamins are either fat soluble (vitamins A, D, E and K) or water soluble (vitamins B and C).  Fat soluble vitamins are stored in fat and can remain there over time.  Water soluble vitamins are excreted through the kidneys on a daily basis so it is very difficult to build up unhealthy levels.  Make sure you follow the dosage recommendations listed on the label.

Some supplements may interfere with medications and either impair or enhance their effects.  Tell your practitioner about any supplements you are taking.

Supplement labels may not state specific health claims unless the product has FDA approval. The manufacturer can state how the supplement may affect the structure of function of the body but cannot claim a promise to cure a disease or a guarantee to prevent any disease. 

What Supplements do I Need?

• Calcium:  Milk and dairy products provide Calcium and many people don’t ingest enough calcium-containing foods. Calcium assists in strengthening bones.  Weakened bones can lead to osteoporosis.
  • The recommended amount of calcium for most adults is about 1200 mg per day.
• Vitamin D:  The main source of Vitamin D is at least 20mins of sun exposure each day.  With working indoors and the advocacy of sun screen to prevent skin cancer, most of us lack adequate Vitamin D.  Vitamin D is important for calcium absorption.  New research is finding more benefits of Vitamin D in relation to blood pressure, arthritis, stress, and a host of other conditions. 
  •  An average adult needs about 400 IU of vitamin D.
• Fish Oil: The best source of this omega-3 fatty acid is fatty fish or flaxseed.  Fish Oil helps prevent cardiovascular disease.
  • Studies suggest that 0.5 to 1.8 grams of fish oil per day is an effective amount.
• Folic Acid:Foods rich in Folic Acid (or Folate) are green leafy vegetables, citrus fruit and legumes. Folic acid supplementation taken up to 3 months prior to pregnancy and continued throughout pregnancy has been shown to reduce neural tube defects. Folate has also been linked to reducing homocysteine levels, which might help reduce the risk of heart disease.
  • The recommended amount for adults is 400 mcg per day.
• Chondroitin and Glucosamine: Glucosamine (an amino sugar) and chondroitin sulfate (a complex carbohydrate) are natural substances found in and around the cells of cartilage. Research has found taking these supplements have assisted people with osteoarthritis pain.  
  • For moderate-to-severe osteoarthritis pain relief the recommended doses are 1500 mg glucosamine combined with 1200 mg chondroitin sulfate supplements.
• Antioxidants and Zinc: Research has demonstrated a combination of antioxidants and zinc in a dietary supplement reduced the risk of advanced age-related macular degeneration. The formula used in the study was:
  • 500 mg of vitamin C
  • 400 IU of vitamin E
  • 15 mg of beta-carotene
  • 80 mg of zinc as zinc oxide
  • 2 mg of copper as cupric oxide
• Probiotics: Foods like yogurt and fermented foods naturally contain bacteria called probiotics. These bacteria are similar to the friendly bacteria normally found in your digestive system. Probiotics are also available as dietary supplements and have been found to be beneficial in gut-related issues and digestion.

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Healthy brain function requires nutrients. In menopause many women complain of “fogginess” and become frustrated with the feeling of forgetfulness and occasional bouts of short-term loss of memory. 

Vitamin D3

Our brains need vitamin D3 for both development and optimum function. The best source of vitamin D3 is the sun.  With the use of sunscreen and/or living in a Northern climate, most of us do not obtain much vitamin D3 from this route.  Fatty fish, organ meat and raw milk are other sources but not as effective. Research shows the optimal amount of this vitamin is 500-100- units/day.

Omega-3 Fatty Acids

Omega-3 fatty acids help control blood clotting and build cell membranes in the brain.  Our bodies cannot make omega-3 fats, so we must obtain them through food or a supplement. Vegetable oils, such as soybean, rapeseed (canola), flaxseed, and walnuts contain Omega-3 as well as some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens. Salmon is another excellent source.  An Omega-3 supplement of 500 mg per day of fish oil is recommended if you do not regularly eat such foods.  

Bioidentical Natural Progesterone

Stress and anxiety cause the hormone cortisol to be released by the adrenal glands in response those states.  When we are stressed our body responds by redirecting our blood flow away from areas like the stomach and brain and into the muscles and nerves, so less blood flow to the brain means less ability to

Prolonged high cortisol levels affects our hormones, in particular blocking progesterone and thyroid, which is one of the reasons you can have symptoms of low thyroid or progesterone and test normal for them. Low progesterone can cause estrogen dominance, which can cause foggy thinking, memory loss and thyroid dysfunction. Thyroid dysfunction can cause foggy brain which makes it challenging to retrieve memories.

Here are BioHormonesInc, we test for thyroid levels, progesterone and estradiol to determine your need for replacement.  Make an appointment to day and see if Bioidentical Hormone Replacement Therapy can help with your fogginess.

Testing for hormones in the body is one of the first steps in bioidentical hormone replacement therapy. The goal of initial testing for hormones is to establish baseline for a treatment protocol.  A provider who specializes in bioidentical hormones is able to correctly interpret your hormonal test results in order to determine precisely which hormones are either too high or low. Your provider will then use the results to customize your prescription for an amount particular to your hormonal results. Follow-up testing is needed to ensure your bioidentical hormone replacement therapy is effectively balancing and/or maintaining optimal hormone levels. Bioidentical hormone testing can be accomplished through a variety of methods, however testing for hormones through a blood test or urine test has a track record of being the most accurate means of measuring hormone levels as well as being covered by most insurance plans.  Testing may include the measurement of the following:

Estradiol: Estradiol is the primary sex hormone of childbearing women. It is formed from developing ovarian follicles. Estradiol is responsible for female characteristics and sexual functioning. Also, estradiol is important to women’s bone health. 

Progesterone: Progesterone helps prepare the lining of the uterus (endometrium) to receive the egg if it becomes fertilized by a sperm. If the egg is not fertilized, progesterone levels drop and menstrual bleeding begins.

Testosterone: Testosterone is an androgen.  If your body produces too much testosterone, you may have irregular or absent menstrual periods. You may also have more body hair than the average woman. Some women with high testosterone levels develop frontal balding. Other possible effects include acne, an enlarged clitoris, increased muscle mass, and deepening of voice.

DHEA: DHEA (dehydroepiandrosterone) is an androgen made in the bod and is turned into testosterone.  

Cortisol: Cortisol is made by the adrenal glands. Hormones are regulated in these glands.

Here at BioHormones Inc. we will provide you with a customized hormonal panel to determine your own deficiences.  Call us at 224-653-8324 for more information.

More and more women are looking for alternative treatments for the symptoms of menopause such as hot flashes, fogginess of the mind, and irritability.  Acupuncture and Chinese Medicine have become quite popular for women who cannot take traditional hormones due to their ability to detect energetic changes that occur in the body and quickly relieve symptoms.

Evidence that Acupuncture and Herbal Medicine have been used for women’s health can be found in early medical literature dating back to 3AD.

Traditional Chinese Medicine does not recognize menopause as one particular syndrome. Instead, it aims to treat the specific symptoms that are unique to each individual using a variety of techniques such as acupuncture, Chinese herbs, bodywork, lifestyle/dietary recommendations and energetic exercises to restore imbalances found in the body. Therefore, if 10 women are treated with Oriental medicine for hot flashes, each of these 10 women will receive a unique, customized treatment with different acupuncture points, different herbs and different lifestyle and diet recommendations.

How Acupuncture Works

The basic foundation for Oriental medicine is the life energy flowing through the body termed Qi (pronounced chee).

This energy flows through channels known as meridians connecting all the major body organs. According to Chinese medical theory, illness arises when the cyclical flow of Qi in the meridians becomes unbalanced. Acupuncture is the stimulation of specific points located near or on the surface of the skin which have the ability to alter various biochemical and physiological conditions in order to achieve the desired effect.

A recent research study published in Acupuncture in Medicine suggests acupuncture boosts the production of endorphins, which may stabilize the boy’s temperature controls.  Thus, women experienced reduced severity of hot flushes.

The Acupuncture Treatment

Acupuncture points to treat the emotional and physical effects of menopause are located all over the body. During the acupuncture treatment, tiny needles are placed along the legs, arms, shoulders, and perhaps even the little toe!

The needles used are extremely thin and there seems to be little sensitivity to the insertion of acupuncture needles. Occasionally, there is a brief moment of discomfort as the needle penetrates the skin, but once the needles are in place, most people relax and even fall asleep for the duration of the treatment.

The length, number and frequency of treatments will vary. Typical treatments last from five to 30 minutes, with the patient being treated one or two times a week. Some symptoms are relieved after the first treatment, while more severe or chronic ailments often require multiple treatments.

Studies on Acupuncture and Menopause

From 1997 to 1999, one of the first studies in the United States to explore the effectiveness of acupuncture in alleviating hot flashes, insomnia and nervousness, conducted by Dr. Susan Cohen, D.S.N., APRN, associate professor of the University of Pittsburgh, it was found that during the course of acupuncture treatments, hot flashes decreased by 35% and insomnia decreased by 50%. A follow-up study revealed hot flashes significantly decreased in those receiving acupuncture, compared to those receiving routine care.

A 2002 pilot study in England found that acupuncture reduced the frequency and severity of hot flashes in women being treated with tamoxifen for breast cancer.

While these results are promising and the United Nations World Health Organization has approved acupuncture as a treatment for symptoms associated with menopause, further clinical trials with larger samples are currently underway.

A 2003 study, funded by the National Cancer Institute, involves a larger number of participants than previous studies. Participants will be divided into three groups; one will receive menopause-specific acupuncture, one will receive non-menopause-specific acupuncture, and one will receive usual care.
Stanford Medical Center researchers are now studying whether acupuncture can help alleviate hot flashes. During the one-year, placebo-controlled study at Stanford, volunteers may receive 10 treatments over an eight-week period.

Find an Acupuncturist

Today, acupuncture is an acknowledged and respected field of medicine which requires formal training and certification in order to practice. Acupuncturists are licensed and can be found through reputable sites such as acufinder.com

NAMS 2012 Position Statement on Postmenopausal Hormone Therapy

Data continue to support the benefits of HT for symptom management and fracture risk reduction.

The North American Menopause Society (NAMS) has updated its evidence-based position statement on hormone therapy (HT; last published in 2010) to include interim findings from observational studies and randomized controlled trials.

NAMS continues to emphasize that data support the initiation of HT around the time of menopause as an effective treatment for symptoms and fracture risk reduction, and that risks and benefits should be assessed for each woman. Recognition is growing that the safety profile of systemic HT when used by younger menopausal women (i.e., women in their 50s or within 10 years of menopause onset) is reassuring. The following points are newly included:

• Urinary tract health: Local (i.e., vaginal) estrogen therapy (ET) may benefit some women with overactive bladder.
• Osteoporosis: Low-dose HT effectively maintains or improves bone mineral density.
• Endometrial cancer: Progestogen alone “could be considered” for management of vasomotor symptoms, although no data are available.
• Cognitive decline: HT cannot be recommended at any age for preventing or treating cognitive decline and dementia.
• Premature menopause and primary ovarian failure: Women who experience early menopause (i.e., before age 40) and require bone-loss prevention are “probably best served” by administration of HT or oral contraceptives until they reach natural menopausal age (median, 51), at which time treatment can be reevaluated.
• Dosage and route of administration: All ET administration routes (oral, transdermal, vaginal, and intrauterine) effectively diminish postmenopausal symptoms. Accumulating evidence from observational trials suggests that, compared with standard-dose oral ET, transdermal ET may be associated with lower risk for venous thromboembolism, stroke, and myocardial infarction. Both oral and transdermal combined estrogen-progestogen therapy (EPT) confer protection against endometrial cancer.
• Duration of use: Length of EPT use is limited by increased breast cancer risk associated with 3 to 5 years of use; the more favorable risk–benefit profile of ET (seen during a mean of 7 years of use plus 4 years of follow-up) allows longer-term use.
• Bioidentical hormones: Compounded EPT or ET should not be prescribed unless women are allergic to components of government-approved products.
• HT discontinuation: Vasomotor symptoms have a 50% chance of recurring when HT is discontinued, regardless of age, duration of use, or whether cessation is abrupt or gradual

This information was retrieved on 1/9/2013 from Journal Watch.

We all know how sleep affects our well-being.  Sleep deprivation can lead to a variety of issues including weight gain.  As a woman ages her metabolism slows and it becomes more difficult to maintain, let alone lose weight. This is especially common during perimenopause and menopause and is caused from hormonal changes.  These shifts in hormones and metabolism commonly disrupt sleep, which may alter hunger. These two shifts can lead to weight gain.

Sleep difficulties are a common complaint in perimenopause and menopausal women Researchers have found a potential link to difficulties in sleep and alterations in glucose management, with the lowering of blood sugar (hypoglycemia) commonly occurring in many post-menopausal women during the night. This phase of hypoglycemia may increase the likelihood of weight gain and potentially wake you up at night. The cause of this lack of sleep may result in a tired, grumpy woman who reaches for a more high caloric food or drink to make her feel better.

Studies  are showing the key to prevent hypoglycemia, (and the associated weight gain) at night is to eat a slow acting carbohydrate prior to bed.  By eating this type of carbohydrate the diurnal (nighttime) hormone leptin, which makes us hungry, is reduced.

However, remember the type of snack (and amount) is important.  Eating a simple snack of long-lasting carbohydrate can prevent hypoglycemia and weight gain.  An excellent one is homemade almond butter and celery. Try this simple snack to keep glucose active at night, prevent being awake and hypoglemia, as well as further weight gain!

Ingredients:

• 4 cups of raw unsalted almonds
• ½-1 teaspoon of sea salt

Directions:

1. Place 4 cups of almonds in food processor & process for about 1 minute
2. Scrape down the sides, close lid and process for another 2 minutes.
3. Open lid and add sea salt (your almonds should have a buttery and creamy consistency at this point); continue to process for 1-1.5 minutes.
4. Scoop almond butter out and store in a container with a lid.

 Serve with celery, peppers or a small apple and enjoy a wonderful night’s sleep.  If any of my readers have other night-time snack tips, we would love to hear!

BHRT has been popular in both Europe and the United States since the 1930s to benefit a woman’s hormone balance and optimize health through the aging process.

Hormones are our body’s chemical messengers affecting our mood, appetite, energy level, metabolism, weight, physique, sex drive, immune system and even behavior.  As a woman ages, her hormonal system becomes less efficient and more imbalanced generally leading to changes such hot flashes, night sweats, moodiness, fogginess, and low libido. BHRT is used to assist in managing these symptoms by providing a customized treatment dependent on symptoms and hormonal deficiencies.

The top 10 benefits include:

• Improves energy levels
• Improves mood
• Decreases night sweats and hot flashes
• Improves memory and concentration
• Improves sex drive
• Prevents vaginal thinning & dryness
• Improves fat loss and muscle tone
• Decreases skin winkles
• Protects bones from osteoporosis
• May reduce risks of heart disease

To see how BHRT might help you deal with your symptoms, call us today for an appointment. We would love to hear from you to discuss the ways you can take advantage of the benefits of bio-identical hormone replacement therapy.

 

BHRT stands for Bioidentical hormone replacement therapy. BHRT is the use of supplemental doses of hormones that have a chemical structure identical to the hormones that the human body naturally produces.

What does BHRT do?

BHRT is used to treat symptoms of menopause, perimenopause and post menopause such as hot flashes, night sweats, moodiness, and sleeplessness.

Who Makes BHRT?
Bioidentical hormones require a prescription and are then custom-made by a compounding pharmacist and pharmacy.  Most BHRT compounds are made from soybeans and wild yams which contain unique composites that are processed chemically to replicate a woman’s own hormones.  

 Are There Different Forms of BHRT?
Bioidentical hormones can be given by way of a pill, patch or vaginal suppository. The mixture can be created in order to mimic a woman’s own hormonal cycle. 

For more information about Bioidentical Hormones and the US Food and Drug Administration go to the current publication at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127562/

If you are interested in learning more about Bioidentical Hormone Replacement Therapy and if it is right for you, call our office at 224-653-8324 and make an appointment with Dr. Leta Vaughan APN, CNM.