Posts Tagged ‘perimenopause’

Is “now” the time to end these hormonal fluctuations?

There’s never a right time.  It’s the holidays, my friend’s wedding, my child’s sport weekend and so on.  Hormone imbalances don’t know a right or wrong time.  They just happen.  And they remain until balance is restored.  The hot flashes, weight gain, mood shifts all happen because of physiological changes that occur within the body.  Yes, some of this is out of our control.  But much is within our control.  

Amy*, age 44 came to me with concerns for weight gain above the hips, hot flashes and wakeful nights.  She was frustrated and ready to make changes.  I shared with her the functional approach and we assessed her cortisol and sex and sleep hormones.  We pursued an elimination diet to explore inflammatory foods (inflammation, among imbalances, can precede hot flashes, weight gain and wakeful nights). We identified two foods that created a reaction within the body.  I recommended that Amy remove these foods.  We looked at supporting her energy throughout the day, reducing her stress and making sure that her hormones were detoxifying properly.   As a result her energy improved during the day, her hot flashes disappeared and sleep was restored.  Both the improvement in sleep, improvement in day time energy and reduction in inflammation helped Amy lose weight and feel energized.  

Are you ready to make the time?

Join me in a FREE WEBINAR “RULE YOUR HORMONES: How to take back control” on December 3rd, 2015 3pm. 

*Name changed.

Be well,

Lynn

You don’t just have to “get through it”…FREE WEBINAR

headachesBy the time my female clients meet me, they have already attempted to resolve their hormonal imbalances on their own or with professionals.  Some have been told “it’s just part of aging”, “it’s part of being a woman” or even given metaphors such as ‘swimming through chomping crocodiles, you just have to get through it’.  When they reach me most are throwing their arms up in the air, feeling entirely frustrated.  

Here’s the scoop:  hormonal imbalances CAN be managed!

In order for hormonal imbalances to be managed they need to be brought back into balance. But first you need to learn which of your hormones are out of balance.  This is not a one size fits all approach.  For decades professionals have been attempting to balance hormones by recommending birth control pills, pain killers and antidepressants.  These may be necessary for the short term, but they are not a long term plan.  (I know because I was there for 16 years with hormonal imbalances associated with endometriosis).  Hormonal imbalances can occur for years and even decades so it’s necessary to get to the root causes of those imbalances.  And the sooner you do, the sooner you’ll feel improved and empowered. 

The only long term plan is learning how to:

  • Identify what hormones are out of balance
  • And commit to lifestyle, dietary and supplement supports to get them back in balance.  

Join me in a FREE WEBINAR “Rule Your Hormones: How to Take Back Control”.  Register Here

The FREE Webinar will take place on December 3rd, 2015 at 3pm PST.

Be well,

Lynn

FREE WEBINAR: Rule your hormones- How to take back control.

download

If you just can’t figure out why:

  • You don’t feel positive most of the time
  • When stress attacks you’d rather run than take it on
  • You forgot what sleep is
  • You crave chocolate and coffee
  • You don’t have time to complete all of the tasks on your to do list without feeling overwhelmed
  • You wake up wanting to stay in bed
  • You can’t recall where you put your keys and your children (most of the time)
  • When your spouse or kids bug you, you are ready to flee
  • Your weight is wildly fluctuating

Then please JOIN ME in a FREE WEBINAR on “Rule Your Hormones: How to take back control ” on December 3rd, 2015 3pm PST.  Register here

Be well,

Lynn

How to get through perimenopause? FREE WEBINAR

I deal with so many women that need help through the 10 years of hormonal havoc that results just from being a women.  I’m offering a FREE Webinar, Monday, November 30th.  Register here.  In case you are not certain what’s causing weight fluctuations, a feeling of being out of control, hot flashes, feeling depressed, losing your mind and/or are just plain “off”?  If so here’s a blog posted awhile back.  

Peri what? Most women don’t know that perimenopause is the 10 years prior to the onset of menopause.  It can create the rockiest of moments and days.   In the first half of the decade the ovaries reduce their production of progesterone.  In the second half estrogen levels drop.  A woman’s  hormones fluctuate in this effort to eventually sputter out completely crossing the finish line at menopause.  In this hormonal fluctuation, wild emotions, low libido, weight gain around the hips, hot flashes and many other symptoms can introduce themselves letting the woman know that menopause will be arriving.  Many of you may be thinking…wow, 10 years is a long time.   How do you know if you are in the peri-menopausal phase?  And what can you do about it?

The assessment below was created by the great Dr. Sarah Gottfried.  If 5 or more of these questions seem totally related to you then yep you’re in perimenopause.

DO YOU HAVE, OR HAVE YOU EXPERIENCED, IN
THE PAST SIX MONTHS . . .
■ Feeling far less jolly about doing the grocery shopping,
laundry, dishes, and cooking than you did, say, ten years ago?
■ A preference for social isolation combined with wardrobe
malfunction (you’re newly introverted, reluctant to wear
anything other than your yoga pants if you have to leave the
house)?
■ A need to unbutton your jeans to make room for the roll
around your waist, which seemed to arrive overnight?
■ Emotional instability—for the first time in your life, you burst
into tears at work when in a crucial meeting and your kid calls
with an adolescent crisis?
■ A lack of satisfaction with exercise, since it doesn’t seem to
affect your weight?
■A general feeling of blah or reclusiveness; do you find yourself
watching the clock and wondering when it might be socially
acceptable to extricate yourself from normal activities and retire
for the evening?
■ A problem sleeping (indiscriminant debates and ruminations
awakening you in the middle of the night)?
■ A habit of waking up so sweaty that you need to change
your nightgown and sheets, and perhaps even your husband
(or partner)?
■ A face with crow’s feet and a permanently furrowed brow?
■ A lack of attention to personal grooming habits (you really
don’t care how attractive you look)?
■ An attitude toward your children that’s less gung-ho and more
ambivalent than it once was?
■ A menstrual period so unpredictable that you don’t know
whether you’re in for spotting or flooding or some weird
combination of the two?
■ Sudden forgetfulness when walking into a room (knowing
you had a purpose but searching for clues as to what it was)?
■ A continual doubting of your own instincts and insights?
■ More frequent announcements to the family that “Mom’s going
to take a nap now” or “Mom needs a time-out”?
■ A preference for chocolate or a glass of wine over sex (which,
frankly, may just be your lowest priority)?
■ A notion that Zoloft or a little Prozac sounds increasingly
appealing?
■ An opinion that addressing your mood issues by giving up
sugar, alcohol, and flour, taking various supplements, and
hormonal tweaking sounds like way too much work?
Taken from Dr. Sarah Gottfried_The Hormone Cure

If you found that at least 5 of these symptoms represent how you feel and behave then know that you are not alone.  You are officially in perimenopause and you have the black and white assessment to prove it (To Spouse: See babe, I’m not crazy).  Hopefully by now you are feeling validated in knowing that there is a name for this symptomatic time in your life.  So what can you do about it?

 

Join me in a FREE WEBINAR on November 30th, 2015 at 3pm PST.   Register here.

Be well,

Lynn

Remember ladies, it’s common but it’s certainly NOT normal.

Perimenopause-640x400

Are you low in this hormone that promotes peace and relaxation?

Progesterone is our hormone that’s made in the adrenals and in women, in the ovaries.  It helps us feel energetic, sleep well through the night, support our stress response, keeps our memory strong, skin elastic and promotes GABA, a built-in calming mechanism.  

Unfortunately through perimenopause and menopause, it leaves women quickly.  

How do you know if you are low in progesterone?

  • Do you wake between 2 and 4 am?
  • Do you experience heavy bleeding?
  • Erratic periods?
  • Anxiety? 
  • Low libido?
  • Fibrocystic breasts?

Even though many of these symptoms above are “common” they are NOT “normal”.  

There are certain supplements you can take to support the levels of progesterone, such as Vitamin C and selenium. Exercising “relaxation” and  identifying what other stressors can be reducing your progesterone levels can also support you.  And if attempting these supports on your own aren’t working, further testing may be warranted.  

Remember: you are entitled to feel great, not just “normal”.  

Be well,

Lynn

WOMEN: Ever wondered what to eat & how to exercise throughout your cycle?

http://www.dreamstime.com/royalty-free-stock-photo-image34500385

Have you ever wondered if there’s a particular time “of the month” to eat certain foods or implement specific exercises?  Is it probable that the woman’s body needs different supports at different time of the months?  You may crave carbohydrates, chocolate or other foods just before you menstruate but weren’t sure why? If you have wondered the answers to these questions, then your intuition was spot on. (MEN: please don’t disregard because women have been targeted.  You too may find this information interesting). 

Before I proceed in giving you a brief summary of what’s occurring within a woman’s body and what it’s true needs are I must emphasize that each of us are individuals so this is not a ‘one size fits all’ approach. I’ve included a basic diagram for support.   

http://www.dreamstime.com/royalty-free-stock-photo-image34500385

During Days 1 through 13, the follicular phase, estrogen is climbing and progesterone and a woman’s body temperature will usually maintain.  This is an increased period of insulin sensitivity and increased pain tolerance.  What does this mean?  This is a good time in the cycle for intense anaerobic workouts, carbohydrate loading (like sweet potatoes, yams, rice and starchy veggies) especially if you will be competing.

During Days 12 through 16, the ovulation phase, estrogen has peaked and progesterone begins to climb.  When this occurs serotonin (our feel good neurotransmitter) can decline and a woman may experience carbohydrate cravings.  Metabolism climbs and women typically feel the warmest in body temperature.  Overall, weight training is good during this time, being careful to not overdue the weight training (an increase in torn ACL’s have been correlated with heavy weight training and the ovulation period). 

During Days 17 through the 28th, 29, or 30th, the luteal phase, a woman begins menstruating.  The metabolism slows during this phase.  The body prefers fats over carbohydrates and benefits greatly during this time with fat burning exercises at a conversational pace. 

Please keep in mind there are other variables that can offset the nutritional needs and exercise performance of a woman.  Peri-menopause, the 10 year time frame prior to the onset of menopause can create hormonal imbalances.  Chronic stress (internal/external) can deplete a woman’s progesterone levels regardless of the type of exercises, times of the months and foods that are consumed.  If a woman is suffering from low progesterone, symptoms will present and fatigue may prevent a woman from wanting to exercise at any time during their monthly cycle.  In these circumstances, identifying hormonal imbalances and supporting them can be of tremendous support. 

You can find hormonal support programs here

Be well,

Lynn

Hormones making you crazy? Blame it on the amygdala.

anxietygirlHormonal imbalances can be at their wildest during the perimenopausal years; that is the 10 years before the onset of menopause.  In that 10 years first your progesterone levels drop and then eventually your estrogen levels.  For many women, they may feel as though their caught in a horrific storm with no end in sight.  There is no pattern and every woman is an individual destined for a time of potential hot flashes, weight gain, emotional rides and bleeding hell.  Yes, these symptoms may be common but they are not normal.  If you are not sure if this pertains to you refer to my article “Have you entered perimenopause yet?”

Fluctuating hormones  are part of a feedback loop involving  a very special part of the brain referred to as the limbic system.  In the limbic system the hypothalmus , the pituitary and the amygdala are the majors in  charge of determining hormone levels throughout the body.  For those of you that have seen my Brain/Body Diagram, this is a reminder that the brain and body and the body and the brain are always communicating.  It’s a two way street.

The amygdala is the part of the brain that takes in stress and environmental input and manufactures your emotional and mental response.  Women especially between the ages 35 to 40 are greatly affected by the brain-hormone feedback loop.   Because the hormones are fluctuating there is a mismatch in the trigger and response by the amygdala. It works something like this: the hormones sputter, the brain gets the signal, stress is perceived in the outside world (a co-worker frustrates you) and the amygdala manufactures an emotional response (makes you cry).    Typically this would not be the emotion of your choice but it was the amygdala who did the interpretation.  So what to do? Blame it on the amygdala!

Many of you may be thinking…this just isn’t fair.  And I would entirely agree.  So what is the best way to address the amygdala and all other symptoms that are adding to the feelings of ‘crazy’?

1.  Reduce our stress response.  Meditation, yoga, deep breathing.

2. know that there’s a really good chance that your emotional response may be not logical.  Try counting to three before reacting.

3. Get your hormones in balance, beginning with the adrenals.

4.  Not sure which hormones are out of balance?  Take the Hormone Cure Quiz.  It’s fast and you can do it in the comfort of your home.

 

Be well,

Lynn

Have you hit perimenopause yet?

Peri what? Most women don’t know that perimenopause is the 10 years prior to the onset of menopause.  It can create the rockiest of moments and days.   In the first half of the decade the ovaries reduce their production of progesterone.  In the second half estrogen levels drop.  A woman’s  hormones fluctuate in this effort to eventually sputter out completely crossing the finish line at menopause.  In this hormonal fluctuation, wild emotions, low libido, weight gain around the hips, hot flashes and many other symptoms can introduce themselves letting the woman know that menopause will be arriving.  Many of you may be thinking…wow, 10 years is a long time.   How do you know if you are in the peri-menopausal phase?  And what can you do about it?

The assessment below was created by the great Dr. Sarah Gottfried.  If 5 or more of these questions seem totally related to you then yep you’re in perimenopause.

DO YOU HAVE, OR HAVE YOU EXPERIENCED, IN
THE PAST SIX MONTHS . . .
■ Feeling far less jolly about doing the grocery shopping,
laundry, dishes, and cooking than you did, say, ten years ago?
■ A preference for social isolation combined with wardrobe
malfunction (you’re newly introverted, reluctant to wear
anything other than your yoga pants if you have to leave the
house)?
■ A need to unbutton your jeans to make room for the roll
around your waist, which seemed to arrive overnight?
■ Emotional instability—for the first time in your life, you burst
into tears at work when in a crucial meeting and your kid calls
with an adolescent crisis?
■ A lack of satisfaction with exercise, since it doesn’t seem to
affect your weight?
■A general feeling of blah or reclusiveness; do you find yourself
watching the clock and wondering when it might be socially
acceptable to extricate yourself from normal activities and retire
for the evening?
■ A problem sleeping (indiscriminant debates and ruminations
awakening you in the middle of the night)?
■ A habit of waking up so sweaty that you need to change
your nightgown and sheets, and perhaps even your husband
(or partner)?
■ A face with crow’s feet and a permanently furrowed brow?
■ A lack of attention to personal grooming habits (you really
don’t care how attractive you look)?
■ An attitude toward your children that’s less gung-ho and more
ambivalent than it once was?
■ A menstrual period so unpredictable that you don’t know
whether you’re in for spotting or flooding or some weird
combination of the two?
■ Sudden forgetfulness when walking into a room (knowing
you had a purpose but searching for clues as to what it was)?
■ A continual doubting of your own instincts and insights?
■ More frequent announcements to the family that “Mom’s going
to take a nap now” or “Mom needs a time-out”?
■ A preference for chocolate or a glass of wine over sex (which,
frankly, may just be your lowest priority)?
■ A notion that Zoloft or a little Prozac sounds increasingly
appealing?
■ An opinion that addressing your mood issues by giving up
sugar, alcohol, and flour, taking various supplements, and
hormonal tweaking sounds like way too much work?
Taken from Dr. Sarah Gottfried_The Hormone Cure

If you found that at least 5 of these symptoms represent how you feel and behave then know that you are not alone.  You are officially in perimenopause and you have the black and white assessment to prove it (To Spouse: See babe, I’m not crazy).  Hopefully by now you are feeling validated in knowing that there is a name for this symptomatic time in your life.  So what can you do about it?

1.  Know that there physiological reasons for you feeling this way

2. Believe that you have the right to feel much better

3.  Have confidence in the Hormone Cure protocols.  Want to know more about the Hormone Cure protocols? Take the free online quiz here.

Stay tuned for more blog posts on the hormonal years….and how to blame the crazy times on the amygdala!

Stay tuned and be well,

Lynn