By Nisha Jackson PhD, MS, WHCNP, HHP

If your hormone levels are within normal ranges, and you continue to experience hair thinning and loss, the following suggestion of improving your diet may help slow hair loss and to begin a re-growth cycle.

Follow a dietary plan to balance blood sugar levels, reduce insulin, and improve the health of your skin and hair cells. Elevated insulin levels, known as insulin resistance, are a known cause of hair loss. Improving your diet is paramount because food is a drug that will either work for you or against you.

Excessive body fat can cause higher androgen levels, which are related to hair loss. Getting your body fat below 28 percent will reduce androgen and insulin production and result in less hair thinning and loss. Reducing body fat will also make your energy level soar.

Next post: Managing stress and how it relates to hair loss.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Losing hair is a significant problem for some perimenopausal women, but there are many reasons why hair falls out or becomes dry and thin. The good news is you can treat and prevent future hair loss.

Hair 101
Our scalps are covered with hair follicles that produce tiny hairs, which take up to two months to grow an inch. Hormones can affect the health of hair follicles, and estrogen is the key to growing long hair. During perimenopause, lowering levels of estrogen can cause thinning of head hair. Although it’s normal to lose about a hundred hair follicles from the scalp each day, fortunately, our scalps contain 1 million of them.

Some experts who treat patients with alopecia (early hair loss) suggest the “pencil” test to evaluate the true loss of head hair. When you part your hair, if the space is as wide as a pencil, early hair loss may be a concern. If your part is thin and not showing signs of significant widening, it’s likely your hair loss is normal. Another way to determine hair loss is to notice how thick your ponytail is (assuming you have one, of course). If your ponytail is half the diameter it used to be, early hair loss could be occurring.

Your doctor must determine the cause of hair loss before he or she can develop a treatment plan that works. A hormonal analysis will determine if hormone levels are in balance and not the cause of the underlying problem. When women have sudden drops of estrogen, or an excess of other female hormones such as testosterone, head hair can be significantly affected.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Some women with irregular bleeding may prefer options besides progesterone. In such cases, the following alternatives can be used instead of or as supplements to progesterone.

Fiber
Fiber binds with excessive levels of estrogen and helps the digestive tract eliminate excess estrogen. Increasing fiber also improves bowel function.

Supplements
There are various supplements available that improve the health and function of your liver (the organ that metabolizes and excretes hormones). These include:

- Alpha lipoic acid (a powerful antioxidant)
- Milk thistle
- Amino acids methionine and cysteine
- Flaxseed oil supplements
- Licorice root
- Shepherd’s purse (a natural supplement for heavy bleeding)

Again, stress can cause irregular periods. Reducing or at least managing it is an important step in overall health. Increase your amount of daily exercise. Also consider weight-resistance training to build muscle mass and improve metabolism.

If your periods are irregular, I suggest getting a hormonal blood test eighteen to twenty-one days after the first day of the previous periods. This test should indicate whether your estrogen level is too high or your progesterone level is too low. (At Balanced Docs we provide Labs in a Box, a specialized online service that provides one-on-one hormone evaluation, individualized testing and expert medical advice, all within the privacy of your own home.)

Next post: Hope for thinning hair and hair loss!

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Some medical providers prescribe lower doses of birth control pills to reinitiate periods or to stop breakthrough bleeding. Although this works for some, other women may feel worse using the synthetic hormones found in most birth control pills.

Getting to the bottom of the problem by testing hormone levels and then balancing the hormones through treatment and lifestyle changes is the best approach.

If your periods are irregular, I suggest getting a hormonal blood test eighteen to twenty-one days after the first day of the previous periods. This test should indicate whether your estrogen level is too high or your progesterone level is too low. (At Balanced Docs we provide Labs in a Box, a specialized online service that provides one-on-one hormone evaluation, individualized testing and expert medical advice, all within the privacy of your own home.)

Next post: Other options to help with irregular periods.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

If your periods are irregular, I suggest getting a hormonal blood test eighteen to twenty-one days after the first day of the previous periods. This test should indicate whether your estrogen level is too high or your progesterone level is too low. (At Balanced Docs we provide Labs in a Box, a specialized online service that provides one-on-one hormone evaluation, individualized testing and expert medical advice, all within the privacy of your own home.)

For instance, if the test is drawn at least five to seven days before your next period is expected to start, and the estradiol level is above 240 pg/ml, your estrogen level is too high. If your progesterone level is below 5 pg/ml, it is too low and most likely is causing your irregular bleeding.

Natural progesterone, prescribed by your healthcare practitioner, is the best treatment for irregular bleeding. Treatment often begins twelve to fourteen days after the first day of your last period. Progesterone can be taken until your next period begins, or until day 28 to day 30 of your cycle. With the help of your medical provider, you should manipulate the dose and timing until the problem is under control.

Next post: Low dose birth control pills for irregular bleeding.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

If all other problems have been ruled out, and your doctor believes that your periods are irregular due to perimenopause, there are still steps you can take. Too much estrogen and a deficiency of progesterone can cause irregular periods or heavy bleeding. A full monthly menstrual cycle – from the beginning of one period to the beginning of the next – can range from twenty-one to forty-two days.

By the time women are in their forties, those who have had twenty-eight-day cycles notice that their periods either come closer together or get farther apart.

Examples of irregular bleeding that can occur during perimenopause include:

Bleeding or spotting midway between periods.

Bleeding or spotting two or three days before or after the period.

Bleeding only every three months or skipping periods.

Bleeding every fourteen to twenty-one days.

Experiencing heavy periods that leave you feeling worn out, or having heavier and more painful periods than in the past.

If your periods are irregular, I suggest getting a hormonal blood test eighteen to twenty-one days after the first day of the previous periods. This test should indicate whether your estrogen level is too high or your progesterone level is too low. (At Balanced Docs we provide Labs in a Box, a specialized online service that provides one-on-one hormone evaluation, individualized testing and expert medical advice, all within the privacy of your own home.)

Next post: Progesterone for irregular bleeding.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

The leading cause for hot flashes and night sweats is when cortisol is released continuously. Last post we discussed how it alters the female hormonal balance, causing erratic and inconsistent estrogen levels which in turn causes the sweats and hot flashes. I also shared 6 supplemental suggestions, which have been found to regulate and to give relief.

Two more suggestions are:

Estrogen or progesterone
A prescription of progesterone or estradiol (or combined estrogens such as bi-est and tri-est) in a bioidentical form that’s been formulated by a compounding pharmacy can eliminate hot flashes and night sweats entirely. These prescriptions can be used in small amounts right before the period, when hot flashes and night sweats are most likely at their worst. They can also be used in small amount doses throughout the cycle. It is very important to start with a small amount and increase when needed as instructed by your physician. The sublingual drop form and the topical cream or gel allow you to alter your dose as needed. When hot flashes or night sweats are under control, you can ask your medical provider to reduce the dosage.

Estrogen patch
When symptoms mostly occur the week before the period, the patch, available by prescription, can be put on and left for the entire week before your period begins. Patches are available in a variety of strengths to match whatever dose is needed to control symptoms.

Check your medicine cabinet. If you get hot flashes throughout your menstrual cycle and don’t think you are experiencing the hormonal changes of perimenopause, one of your medications could be the culprit. Some medications, such as vasodilators, calcium channel blockers, certain high-blood pressure medications, fertility drugs and breast cancer medications, can cause flushing and sweating.

Next post: What can I do about irregular periods?

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Remember the leading cause for hot flashes and night sweats is when cortisol is released continuously, it alters the female hormonal balance, causing erratic and inconsistent estrogen levels which in turn causes the sweats and hot flashes. Consider taking one or a combination of the following supplements, which have been found to regulate and to give a sweet relief.

Black cohosh
Although this herb doesn’t restore estrogen balance, it can hep reduce hot flashes and night sweats.

Evening primrose oil or flaxseed oil
These oils, available in capsule form, can moisturize your skin, help your brain function, and reduce cravings. They can also help regulate sweats and hot flashes during the day.

Calcium-magnesium
Available in both capsule and liquid form, a good dose of calcium-magnesium taken before bedtime promotes healthy sleep. I prefer the liquid form because it doesn’t bother the stomach and works well to relax the body and enhance sleep.

Vitamin E
Taken daily, 400 to 800 IU of vitamin E can help eliminate hot flashes and get you through the night without sweating. It works especially well when combined with calcium-magnesium and flaxseed oil.

Red clover
This supplement contains weak estrogen compounds that are often enough to improve estrogen levels.

Soy supplements
Extremely popular in Asia, soy supplements have been shown to reduce night sweats and hot flashes. The suggested form to take is isoflavones at 50 to 150 mg daily. Although not effective for all women, soy works well for some.

Give these suggestions a two-week try, and then decide if your body finds relief or that it’s worth continuing. Next post: Discussion on Estrogen or Progesterone, and the Estrogen patch.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Most recently on this blog we’ve discussed how to survive hot flashes and night sweats. But we really can’t expect our hormones to get into balance if we are not in balance ourselves! Our environment and exercise can hugely contribute to balancing our bodies in a better way.

Environment
To further handle hot flashes and night sweats, try setting your thermostat to a cooler temperature. Studies show that people rest best at night when a room is set at 68 F (20 C). Use minimal covers, keeping your body warm but your head and feet cool. Even a slight change in temperature can trigger night sweats, so start cool; the, when your body warms up, you are less apt to wake up in a sweat.

Exercise
Daily exercise is an excellent stress reducer. Exercise releases endorphins that help you feel tranquil and contribute to a sense of well-being. Women who consistently exercise appear to suffer fewer symptoms from hormonal imbalance.

Again, your environment and exercise should be taken into consideration as your body fluctuates between the ebb and flow of hot flashes and night sweats.

Next post: Supplements that can help!

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

If you’ve been following my posts on Toxic Stress, I can’t say enough how important it is to get a handle on stress in your life. Relating to hot flashes and night sweats, stress is probably the leading cause. Our bodies react to persistently high stress levels by releasing cortisol into the bloodstream. Unfortunately, when cortisol is released continuously, it alters the female hormonal balance, causing erratic and inconsistent estrogen levels which in turn cause hot flashes and night sweats.

Women feel more stressed just before their periods; and when their ability to cope with stress is altered, that out-of-control feeling takes over. And when you feel out of control, you get even more stressed, which leads to a heightened feeling of being out of control, which leads to … well, you get the picture!

Doctors often find that stress is the primary cause behind many problems women face during perimenopause. But, stress can be managed. (Read back through my Toxic Stress posts.)

Some common stress relievers are:

Take time for yourself
Take a long bath
Take a 20-minute walk
Take time to do some deep breathing
Take time for a fun activity

It’s amazing what happens when you take just ten minutes to relax and breathe deeply. Getting oxygen to your brain, after unconsciously holding your breath all day due to stress, can save you from going over the edge.

Balancing work, pleasure, family, and home is part of balancing your body’s chemistry.

Best of Health! Nish!