Stress Glands…. We all have them, but not everyone has healthy ones! There are so many things you can do if you find yourself just not dealing well with stress these days. There is a cascade of events that often occur when someone has “outdone” their stress glands and you might be one of these people that need this information! Consider the following suggestions and education about Adrenal Fatigue…. Today’s Stress Syndrome!

What is Adrenal Fatigue? The adrenal glands are known as the stress glands located on top of each kidney. They produce many hormones; including the flight or fight hormones that are produced when under stress. Our bodies are not made to withstand excessive production of these hormones, adrenaline and Cortisol, but unfortunately so many people today are exposed to chronic, non-stop stress. The overproduction of these hormones over time; causes the adrenals to either begin overproducing stress hormones or under-producing them; leading to a multiple symptoms that can affect the entire body. The body can help heal itself with a specific plan aimed at down-regulating stress -especially emotional stress. Making serious diet, sleep, supplement, and lifestyle changes can significantly improve how you feel quickly. Testing is also available for this.

Common symptoms: Fatigue or exhaustion, frequent illnesses, anxiety, muscle aches, depression, reduced memory, difficulty concentrating, insomnia or wakefulness, inability to lose weight, low sex drive, skin problems, food cravings, lightheaded, dry skin, hair loss, heart palpitations, anxiety, irritability, digestive problems, over-reaction to stress, nervousness.

Causes: Chronic stress is the number one cause of adrenal fatigue. This stress can be caused by: Social stress: financial, marital, familial, loneliness, anger (the worst kind of stress,) lack of sleep or chronic insomnia, chronic illness or infection, chronic pain depression, poor diet, including excessive sugar, alcohol, or caffeine, gluten intolerance or other digestive problems, use of multiple prescription drugs including history of recreational drug use.

Treatment:

· Remove Stressors: Take the time each day to identify emotional or situational stressors that you can eliminate.

· Stress Relief: Laughter, time with supportive friends, deep breathing, rest breaks. Take 10-30 minutes once or twice daily to lie down and close your eyes, and/or practice deep breathing. Breathing helps lower stress hormones!

· Sleep: Get at least eight hours of uninterrupted sleep per night. It is important to go to sleep by 10 p.m. because our adrenals do most of their work to repair the body between 10 p.m. and 1 a.m. Avoid caffeine which may interrupt sleep patterns. And if you are photosensitive, avoid computers and TV after 8 p.m.

· Exercise: 20-30 minutes per day. Include aerobic (cardiovascular), anaerobic (weights and resistance), and flexibility (stretching or yoga). Do not overdo it; do not overstress your body with excessive exercise.

· Diet: Diet should consist of 20-25 percent whole grains, 30-40 percent vegetables; 10-15 percent beans, nuts and seeds, 10-20 percent meat and daily, 10-15 percent good fat and 5-10 percent whole fruits.

*Eat meals and snacks every four to five hours when you are awake.

*Do not skip breakfast, EVER! Try to eat 14-21 g protein at each breakfast.

*Use sea salt in place of traditional salt.

*Limit or eliminate sugary or empty calorie drinks such as juice, soda, and alcohol.

*Avoid sugary foods and processed foods, especially those with hydrogenated oils that produce trans fats.

*Avoid caffeine. Eat as many colorful veggies and fruits as you can regularly throughout the day.

· Supplements:

*Adrenal support supplement – excellent supplement for chronic stress (2 each AM)

*Seriphos: for restoring sleep and getting high levels under control (2 each PM)

*Pregnenalone 25-50mg taken at night for sleep and restoring memory and restfulness

*High P\potency B-complex, liquid drops or capsules; taken daily with breakfast

*Natural vitamin E, 400 mg/day; taken each AM

*Vitamin C, 2000-4000mg daily with meals

*DHEA, 10-25 mg/day (typically up to 25mg for women and up to 50mg for men)

*Phenylalanine (DLPA), 1,500-2,250 mg/day

*Pantothenic acid, 1,000-1,500 mg/day

*Licorice root. Monitor blood pressure if hypertensive. This can be very helpful in reviving energy!

*Calcium, 800-1,200 mg/day Magnesium, 400 mg/day

So… don’t stress yourself out by trying to implement all of the above suggested remedies. Think about maybe one you can add or try this week and each week tackle or incorporate another; so that you become healthier over time and not more stressed with more things piled up on your “to-do” list!

Healthy Stress Glands… here we come!

Nisha

Honestly…is there anything worse than not being able to sleep. That just throws me into a full-on panic! I have put together a list of helpful hints, for a better nights sleep!

How to Sleep Better and Prevent Insomnia

Why do we need to sleep?

c We need the repair that sleep provides for our bones and muscles.

c During sleep, important hormones are released, which are critical to vitality and overall growth development—human growth hormone in particular.

c The productivity that sleep returns is well worth the investment that you make in getting adequate sleep. c Sleep provides emotional balance.

c Sleep boosts natural energy.

c Sleep enhances brain function and memory.

c Sleep creates a more relaxed state, reduces cortisol output (stress hormone), and promotes calmer reactions to “stress events.”

Common causes of insomnia:

c Hormonal changes—ovary, thyroid, adrenal, pituitary, etc.

c Obesity or weight gain over time.

c Drug, alcohol, or tobacco abuse—alcohol disrupts the quality of sleep.

c Excess caffeine or other stimulants—sodas, coffee, tea, chocolate, metabolic or energy boosters with phenlpropanolamine, herbs with ephedra, weight-loss and herbal products that contain gotu kola, and other stimulants. Caffeine has a prolonged effect as you age.

c Medical disorders: COPD, asthma, diabetes, fibromyalgia, sleep apnea, hypothyroidism, adrenal fatigue, c chronic pain, and many others.

c Medications: allergy and cold medications, some antihistamines and decongestants, high blood pressure (antihypertensive), heart disease (beta blockers), as well as asthma and pain medications (containing caffeine).

c Life stress, persistent worries, bereavement, post-traumatic stress disorders.

c Poor sleep habits—making your bed a second home office doesn’t help you relax.

c Watching TV or staring at a computer screen before bed. The brightness of the screen “wakes you up”!

c Chronic stress; causing your stress hormones to go into overdrive…leading to “adrenal fatigue.”

Recommendations for restoring natural sleep:

c Try the all-natural Ventana Wellness Sleep Formula to assist in breaking poor sleeping habits.

c The supplement called 5HTP; this increases serotonin levels, which can improve mood and sleep.

c Consider a short-acting non-addictive sleeping agent such as “Sonata” or “Ambien” to enhance sleep and break the insomnia cycle. Available by prescription.

c Restore hormone balance. Reduced estrogen and progesterone levels lead to insomnia.

c Develop a bedtime ritual—bath, shower, calming music, reading.

c Use bed for sleeping and not work or prolonged reading time.

c May use melatonin. Recommend sublingual or extended release 1-5mg at night.

c Identify relaxation techniques that work for you close to bedtime. Try not to do physical exercise or do “brain” work at full tilt until the minute you drop into bed. Try to wind down rather than up.

c Bedtime snack. Try a combo of good carb/protein such as a cheese stick or leftover chicken or turkey with an apple. This will release tryptophan, which will boost serotonin production and help you relax.

c Other products to release trytophan are: St. John’s wort, SAM-E, 5HTP, or valerian root.

c Herbal Teas: such as chamomile, passion flower, lemon balm, valerian root can all provide a calming

effect.

c Take a daily B-complex supplement in the AM. Try sub-lingual preparations for enhanced absorption Studies on B-vitamins show that deficiencies can cause reduced brain function, impaired sleep patterns, and depression.

c Be clock driven. Get up at the same time each day so that you do not have to “re-set” your internal clock each morning, causing fatigue and unstable sleep patterns at night.

c Exercise: People, who work-out four times per week, fall asleep faster and sleep better.

c Try drinking chamomile tea and placing lavender drops on your pillow prior to sleeping.

Sleep tight! Have a wonderful week J Nisha

So many women that I see in my practice, tell me that they are repeatedly told by other health care docs and practitioners, that hormones cannot be tested. I am amazed at the amount of inaccuracy of information that continues to be spread in this area of women’s health. If you are suffering from symptoms that you feel are hormone related, or maybe symptoms that you have not had in the past, but now they seem to be taking over your life, consider getting to know your hormones more closely, and asking a hormone specialist to test them.

I honestly do not know how I could effectively treat women without this information. It is invaluable to me; and has allowed me to help so many women alleviate nagging, disabling symptoms, that they just do not need to deal with! Below are some of the hormones that can be tested and what their role in the body is.

ESTROGEN es•tro•gen

Primarily a female hormone, it is secreted by the ovaries, but is also present in men. In women, estrogen protects against heart disease, stroke, osteoporosis, Alzheimer’s disease, memory disorders, vaginal atrophy and urinary incontinence. It also prevents symptoms of menopause, including hot flashes, irritability, mood swings, hot flashes, and night sweats. It improves balance by improving the visual somatosensory system within the central nervous system. Estrogen deficiency also results in sagging breast tissue and skin, increased facial wrinkles, fatigue, depression, mood swings and decreased libido (sex drive). Estrogen is instrumental in orchestrating the menstrual cycle and works in harmony with progesterone, both of which are essential to normal, healthy female function.

PROGESTERONE pro•ges•ter•one

This is considered a female hormone, but is present in both men and women. The root components of the word (“pro” means “for” and “gesterone” means “gestation”) clearly point out the importance of this hormone for fetal development. It is produced in four areas of the body; the ovaries, the corpus luteum (the ruptured follicle), the adrenal glands and in pregnant women, the placenta. Progesterone is often used to treat PMS. It protects against uterine and breast cancers, osteoporosis, fibrocystic disease and ovarian cysts. Optimal progesterone levels often help with alleviating depression, reducing anxiety, providing a sensation of calmness, and improve sleep at night. Synthetic progestins are often used to replace natural progesterone levels in the body. This typically produces unwanted side effects, and is not similar to natural or human derived progesterone in any way. There are numerous benefits to optimizing human bioidentical progesterone levels and keeping estrogen and progesterone in balance with each other.

TESTOSTERONE tes•tos•ter•one

Produced by the adrenal glands, testes and ovaries, it is a hormone vital to both sexes. It contributes to muscle mass, strength, endurance, decreased fat, increased exercise tolerance, enhancement of well being, and sex drive. In males, testosterone protects against cardiovascular disease, hypertension and arthritis. It leads to improved lean muscle mass, increased bone density, decreases in cholesterol, improved skin tone, improved healing capacity, and increased libido and sexual performance. Testosterone prolongs the quality of life by decreasing age-related diseases—as does estrogen in females. Testosterone is also extremely important in females for body fat reduction, sense of well-being, improving memory and mental status, libido, endurance and energy, making supplementation an ideal option for both men and women.

PREGNENOLONE preg•nen•o•lone

This is another precursor hormone. It is made in the brain; it functions as a memory enhancer, and is a factor in cellular repair, particularly in the brain and nerve tissue. It protects against neuronal injury and facilitates cerebral (brain) function. This hormone is important for quality of sleep, mood, and is used in the treatment of adrenal fatigue (stress syndrome).

MELATONIN mel•a•ton•in

This is produced by the pineal gland (in the brain). It is a neurotransmitter hormone that regulates circadian rhythm (your patterns of sleep). Research has shown that the cells of the body rejuvenate and repair during the deeper stages of sleep. Deeper stages of IV sleep help produce natural “CD4” killer cells—which are important to a strong immune function and growth hormone production. Deep sleep also helps energize the body and improve mood. Melatonin has powerful antioxidant effects, which also helps disease prevention. Melatonin deficiency is linked to poor sleep, jet lag, irritability, hypersensitivity and premature aging. Studies also link it to inhibiting breast cancer cell proliferation.

THYROID HORMONE thy•roid

Produced by the thyroid gland this metabolic hormone regulates temperature, metabolism and cerebral function. It contributes to energy levels and the body’s ability to maintain a constant temperature. It increases fat breakdown, improves head hair growth, reduces cholesterol levels and bodyweight. Thyroid hormone is probably the safest and most beneficial cholesterol reducing agent yet it is infrequently used for this purpose. It is also vital in the prevention of cognitive (mental) impairment.

CORTISOL cor•ti•sol

Is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more: Proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function, and proper inflammatory response. Normally, this “get-up-an-go” hormone is a its highest levels in the morning and at its lowest at night. Cortisol has been termed “the stress hormone” because its secreted in higher levels during the body’s „fight or flight‟ response to stress, and is responsible for several stress-related changes in the body. Higher and more prolonged levels of Cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects on the body, such as: Impaired cognitive (mental) performance, suppressed thyroid function (weight gain), blood sugar imbalances such as hyper (high) or hypo (low) glycemia (blood sugar), decreased bone density, decline in muscle mass, higher blood pressure, lowered immunity and inflammatory responses in the body, slowed wound healing, and increased abdominal fat, which is associated with a greater amount of health problems that fat deposited in other areas of the body.

So there you have it…. Isn’t it so interesting that your hormones control just about everything you do?

I am sure that many of you reading this can relate to one or more of these hormones being out of balance. Don’t wait any longer ,if you are feeling bad –go get yourself tested and ask for the full panel. Just make sure it is someone that can interpret the results for you! Education in this area is so helpful and I trust it will help you!

Blessings and Light to you!

Nisha

Today women want to know everything they can about how to take care of their breasts, reduce their cancer risk, and live healthier. I want to share with you some tips on how to examine the breasts and also what you can do about cystic breasts!

The Self Examination Test

How to perform and when to perform:

c After your period (or)

c When you start a new pack of pills (or)

c If no periods, pick a consistent day, i.e., paying the bills, or “payday,” to perform the exam

monthly.

c Use the pads of your fingers, not the tips.

c Put one arm above and behind your head, or just raised up higher than your heart level.

c Use the opposite hand to examine the breasts.

c Start at the armpit area and move circularly around the breast, moving around and over

the nipple.

c The breast will feel like little soft globular tissue, or little peas or bb’s that move all

around. This is fat tissue.

c If you feel something solid, irregular, fixed, firm, or different from other breast tissue, or

something new that remains unchanged throughout your cycle, report this to your

gynecological health provider.

c If the lump or cystic area you have found remains unchanged with your period, or

throughout the month, report it to your provider.

Instructions for Cystic Breasts:

c Reduce or eliminate caffeine, including chocolate.

c Take Vitamin E 400 IU twice daily.

c Start Evening of Primrose Oil capsules twice daily.

c Consider pectin (Knox-gelatin packets) once daily. Pectin can assist in helping eliminate

excessive estrogen that can cause over-stimulation of the breast tissue, often leading to

sore breasts. This supplement is also excellent for skin, hair, and nails, and can help relieve

arthritic pain.

c Increase the fiber in your diet to 20 grams daily. Using ground flax seed

2 TBSP daily can help. Add this to your cereal or small cup of juice/water to increase your

daily fiber intake.

Make sure that your hormones have been tested if you suffer from sore breasts, the imbalance between estrogen and progesterone can cause the breasts to be over-stimulated and develop cystic breasts. This test can be done at a trained, hormone specialist office.

I really believe that someday – soon, we will discover that hormone balance is key to the prevention of breast cancer, and that women need to know where they are in order to help reduce their risk and symptoms. We are right on the cusp of discovering this now, which is great news!!

Best to you this week!

Nisha

Why do we need to sleep?

c We need the repair that sleep provides for our bones and muscles.

c During sleep, important hormones are released, which are critical to vitality and overall growth development—human growth hormone in particular.

c The productivity that sleep returns is well worth the investment that you make in getting adequate sleep. c Sleep provides emotional balance.

c Sleep boosts natural energy.

c Sleep enhances brain function and memory.

c Sleep creates a more relaxed state, reduces cortisol output (stress hormone), and promotes calmer

reactions to “stress events.”

Common causes of insomnia:

c Hormonal changes—ovary, thyroid, adrenal, pituitary, etc.

c Obesity or weight gain over time.

c Drug, alcohol, or tobacco abuse—alcohol disrupts the quality of sleep.

c Excess caffeine or other stimulants—sodas, coffee, tea, chocolate, metabolic or energy boosters with phenlpropanolamine, herbs with ephedra, weight-loss and herbal products that contain gotu kola, and other stimulants. Caffeine has a prolonged effect as you age.

c Medical disorders: COPD, asthma, diabetes, fibromyalgia, sleep apnea, hypothyroidism, adrenal fatigue, c chronic pain, and many others.

c Medications: allergy and cold medications, some antihistamines and decongestants, high blood pressure (antihypertensive), heart disease (beta blockers), as well as asthma and pain medications (containing caffeine).

c Life stress, persistent worries, bereavement, post-traumatic stress disorders.

c Poor sleep habits—making your bed a second home office doesn’t help you relax.

c Watching TV or staring at a computer screen before bed. The brightness of the screen “wakes you up”!

c Chronic stress; causing your stress hormones to go into overdrive…leading to “adrenal fatigue.”

Recommendations for restoring natural sleep:

c Try the all-natural Ventana Wellness Sleep Formula to assist in breaking poor sleeping habits.

c The supplement called 5HTP; this increases serotonin levels, which can improve mood and sleep.

c Consider a short-acting non-addictive sleeping agent such as “Sonata” or “Ambien” to enhance sleep and break the insomnia cycle. Available by prescription.

c Restore hormone balance. Reduced estrogen and progesterone levels lead to insomnia.

c Develop a bedtime ritual—bath, shower, calming music, reading.

c Use bed for sleeping and not work or prolonged reading time.

c May use melatonin. Recommend sublingual or extended release 1-5mg at night.

c Identify relaxation techniques that work for you close to bedtime. Try not to do physical exercise or do “brain” work at full tilt until the minute you drop into bed. Try to wind down rather than up.

c Bedtime snack. Try a combo of good carb/protein such as a cheese stick or leftover chicken or turkey with an apple. This will release tryptophan, which will boost serotonin production and help you relax.

c Other products to release trytophan are: St. John’s wort, SAM-E, 5HTP, or valerian root.

c Herbal Teas: such as chamomile, passion flower, lemon balm, valerian root can all provide a calming

effect.

c Take a daily B-complex supplement in the AM. Try sub-lingual preparations for enhanced absorption Studies on B-vitamins show that deficiencies can cause reduced brain function, impaired sleep patterns, and depression.

c Be clock driven. Get up at the same time each day so that you do not have to “re-set” your internal clock each morning, causing fatigue and unstable sleep patterns at night.

c Exercise: People, who work-out four times per week, fall asleep faster and sleep better.

c Try drinking chamomile tea and placing lavender drops on your pillow prior to sleeping

What is Adrenal Fatigue? The adrenal glands are known as the stress glands located on top of each kidney. They produce many hormones; including the flight or fight hormones that are produced when under stress. Our bodies are not made to withstand excessive production of these hormones, adrenaline and Cortisol, but unfortunately so many people today are exposed to chronic, non-stop stress. The overproduction of these hormones over time; causes the adrenals to either begin overproducing stress hormones or under-producing them; leading to a multiple symptoms that can affect the entire body. The body can help heal itself with a specific plan aimed at down-regulating stress -especially emotional stress. Making serious diet, sleep, supplement, and lifestyle changes can significantly improve how you feel quickly. Testing is also available for this.

Common symptoms: Fatigue or exhaustion, frequent illnesses, anxiety, muscle aches, depression, reduced memory, difficulty concentrating, insomnia or wakefulness, inability to lose weight, low sex drive, skin problems, food cravings, lightheaded, dry skin, hair loss, heart palpitations, anxiety, irritability, digestive problems, over-reaction to stress, nervousness.

Causes: Chronic stress is the number one cause of adrenal fatigue. This stress can be caused by: Social stress: financial, marital, familial, loneliness, anger (the worst kind of stress,) lack of sleep or chronic insomnia, chronic illness or infection, chronic pain depression, poor diet, including excessive sugar, alcohol, or caffeine, gluten intolerance or other digestive problems, use of multiple prescription drugs including history of recreational drug use.

Treatment:

· Remove Stressors: Take the time each day to identify emotional or situational stressors that you can eliminate.

· Stress Relief: Laughter, time with supportive friends, deep breathing, rest breaks. Take 10-30 minutes once or twice daily to lie down and close your eyes, and/or practice deep breathing. Breathing helps lower stress hormones!

· Sleep: Get at least eight hours of uninterrupted sleep per night. It is important to go to sleep by 10 p.m. because our adrenals do most of their work to repair the body between 10 p.m. and 1 a.m. Avoid caffeine which may interrupt sleep patterns. And if you are photosensitive, avoid computers and TV after 8 p.m.

· Exercise: 20-30 minutes per day. Include aerobic (cardiovascular), anaerobic (weights and resistance), and flexibility (stretching or yoga). Do not overdo it; do not overstress your body with excessive exercise.

· Diet: Diet should consist of 20-25 percent whole grains, 30-40 percent vegetables; 10-15 percent beans, nuts and seeds, 10-20 percent meat and daily, 10-15 percent good fat and 5-10 percent whole fruits.

*Eat meals and snacks every four to five hours when you are awake.

*Do not skip breakfast, EVER! Try to eat 14-21 g protein at each breakfast.

*Use sea salt in place of traditional salt.

*Limit or eliminate sugary or empty calorie drinks such as juice, soda, and alcohol.

*Avoid sugary foods and processed foods, especially those with hydrogenated oils that produce trans fats.

*Avoid caffeine. Eat as many colorful veggies and fruits as you can regularly throughout the day.

· Supplements:

*Adrenal support supplement – excellent supplement for chronic stress (2 each AM)

*Seriphos: for restoring sleep and getting high levels under control (2 each PM)

*Pregnenalone 25-50mg taken at night for sleep and restoring memory and restfulness

*High P\potency B-complex, liquid drops or capsules; taken daily with breakfast

*Natural vitamin E, 400 mg/day; taken each AM

*Vitamin C, 2000-4000mg daily with meals

*DHEA, 10-25 mg/day (typically up to 25mg for women and up to 50mg for men)

*Phenylalanine (DLPA), 1,500-2,250 mg/day

*Pantothenic acid, 1,000-1,500 mg/day

*Licorice root. Monitor blood pressure if hypertensive. This can be very helpful in reviving energy!

*Calcium, 800-1,200 mg/day Magnesium, 400 mg/day

Why Women SHOULD Use HRT

All suggested supplements are available at Ventana Wellness, or can be

purchased on-line by logging onto www.ventanawellness.com

Top 20 reasons:

1. Insomnia: Insomnia or wakefulness leads to decreased production of melatonin and Human Growth Hormone, which can then lead to weight gain and depression.

2. Night sweats: Excessive perspiration and hot flashes, which can be embarrassing, uncomfortable, and cause wakefulness at night.

3. Depression: Low levels of progesterone and estrogen can leave a woman feeling “blue,” or sad, and may cause erratic moods, often leading to the need for antidepressants.

4. Dry skin, irritated itchy skin: This can often lead to skin changes and a trip to the dermatologist.

5. Vaginal dryness/shrinking: without hormone therapy, vaginal walls become thin and irritated, possibly increasing the susceptibility to infection.

6. Urinary incontinence: helps prevent involuntary loss of urine.

7. Painful intercourse: vaginal dryness interferes with sexual relationships, and it hurts!

8. Urinary tract infections (UTI’s): increased incidence of UTI’s associated with loss of estrogen. There are more estrogen receptors in the genital-urinary tract than any other place in the female body.

9. Mental confusion/memory problems: Loss of estrogen and testosterone can lead to loss of memory, reduced concentration and poor recall.

10. Osteoporosis: Helps restore bone mineral density and prevent further loss.

11. Oral problems: HT is associated with decreased risk of tooth loss and decay.

12. Low libido (sex drive): Loss of hormones can interfere with sexual relationships, reduce sexual drive, sexual sensation and can lead to guilt and depression.

13. Colon cancer: HRT reduces risk of colon cancer in postmenopausal women.

14. Alzheimer’s disease/Parkinson’s disease: HRT delays the onset of both.

15. Cataracts: reduces incidence and complications.

16. Macular degeneration: age-related, can be reduced with HRT.

17. Cardiovascular disease: raises HDL (good cholesterol), lowers LDL (bad cholesterol), and improves overall health of the heart.

18. Vascular constriction: Hormones improve vasodilatation of arterial walls.

19. Accelerated aging effect: Restoring natural hormone balance can help a women feel and look younger longer, reduce the onset of wrinkling and improve the tone of the skin.

20. Blood sugar control: Glucose control: Hormones can help improve glucose (blood sugar) levels, and reduces insulin resistance. This also helps control appetite!

Hormone Balancing Plan

Hormone Balancing Plan

Stress

· Toxic stress is the number one killer of hormone balance!

· Identify unnecessary stress and let it go or give to someone else. Also let go of negativity; it’s exhausting

· Start breathing deeply, six counts in, hold for three counts, and eight counts out. Don’t hold your breath when you are stressed or in a hurry. This will allow you to reduce Cortisol production and improve hormone balance.

Diet

· A bad diet is the number two killer of hormone balance! Food is a drug and it will either help you or hurt you!

· Eat less crackers, breads, sugary drinks, deserts, sweetened foods, “white foods” packaged foods, and junk!

· Eat more veggies, fruits, high fiber foods, sprouted wheat breads-instead of flour, eat colorful and often.

· Get rid of sugar in your diet. It causes depression, fat gain around your waist, and fatigue.

· Eat a small amount of lean protein with each meal, especially breakfast. Aim for at least 14-21 grams at breakfast. Try to spread out your carbohydrate throughout the day; but avoid starch at nighttime.

· Consume most of your carbohydrates as fruits and vegetables and whole grains–barley, bran, oats & legumes.

· Eat every four to five hours, and don’t skip breakfast! Drink lots of water between meals.

Sleep

· Important hormones are released during sleep, starting around 9 or 10 p.m. These hormones help to control weight, energy, mood, and appetite. You need these hormones.

· Get to bed earlier and rise earlier. You will be more productive and will have fewer distractions in the morning. If you have increased stress levels; you need more sleep!

· Consistently get seven to nine hours of sleep (more under stress.) You will be happier, healthier and will think more clearly.

Mood/Depression/Brain Function

· Consider the following supplements for mood enhancement:

· SAM-E 400-600 mg on empty stomach in the morning, for mood.

· 5-HTP 50-100 mg in the evening (on empty stomach) or before bed, for sleep, mood and cravings.

· L-Glutamine 500-1000 mg one to two times daily on empty stomach for cravings and brain function.

· L-Carnitine 500mg-1000mg twice daily before meals to improve brain function.

· Progesterone cream 20-60 mg at bedtime as directed for PMS, Perimenopause, mood and sleep.

· Chromium 200 mg two to three times daily for blood sugar balance.

PMS

· Get your hormones tested by a trained hormone specialist to define the specific imbalance in order to treat appropriately.

· Flax seed oil or ground Flax Seeds: 1-2 Tbsp. daily or 2000-3000mg daily of Fish, or Flaxseed Oil capsules.

· Calcium 1000 – 1500mg with magnesium, 400 – 600mg nightly. Try liquid calcium for better sleep & relaxation!

· B-complex drops, use under tongue, one dropper full per day, for energy and brain function, taken after breakfast.

Hot Flashes/Night Sweats

· Vitamin E 400-800 IU per day (natural Vitamin E).

· Black cohosh for hot flashes and night sweats.

· Evening primrose oil or flaxseed oil capsules, 1200 mg twice daily.

· Reduce caffeine, stress, and alcohol. In excess, these can make you crazy.

Fat Loss Tips:

· Eat every four to five hours during the hours you are awake. Eat breakfast within an hour of waking. EAT breakfast or you’ll pay for it all day by having more cravings from low blood sugar!

· Consume small amounts of low-fat protein (animal or vegetarian) with each meal. Start your meal with the protein instead of bread. The size of the protein should be about the size of the palm of your hand, about three to five ounces per meal. Avoid high-fat proteins such as bacon and salami.

· Eat low-sugar carbohydrates such as berries and melons, vegetables, whole grains and brown rice. Limit (or eliminate) white flour carbohydrates such as bagels, pasta, breads, crackers, and chips. These are refined, processed carbohydrates that can cause increased fat storage if eaten in excess.

· Try to stop eating two hours before you go to bed.

· Drink eight glasses of water per day. Add real lemon for taste and cleansing effect.

· Limit or eliminate all juices, sodas, and other sugary drinks from your diet, please do not drink your calories; one mocha is about as many calories as an entire meal should be.

· Add good fat to your diet, such as almonds, peanuts, sunflower seeds (handful per day), olives, olive oil, avocados, and try to avoid lard, fried foods, margarine, shortening, etc. You need some good fat in your diet for fat metabolism, but too much of the bad kind will put the fat back on!

· Try to have some carbohydrates, protein, and fat at each meal. (Such as a scrambled egg, fruit and almonds; or grilled chicken, vegetables and salad). If possible try to avoid starch at night.

· Add 30 min. of “heart pumping exercise” to your day, five days per week: dancing, walking, cycling, video exercise tape, stair climbing. Better yet, mix it up and do two different exercises during the week, then change to new exercises every three weeks. Introducing new activities keeps metabolism working harder and encourages accelerated fat loss. Try to break a sweat to insure a good fat burn.

· Add 10-30 min. of weight-resistance strengthening exercises, such as abdominal crunches, push-ups, leg lifts, or hand weights. You do not need to go to a gym (if you do not want to). Strength training helps to prevent the muscle loss that occurs with age. Reduced muscle mass means lowered metabolism. Remember muscle IS your metabolism. Don’t lose it. Consider the exercise bands at VW.

· Take a day off once a week. YES A FREE DAY!!

· Start with one or two new tips per week; then add a tip each week, so that in 12 short weeks you will experience great energy, mood, and excellent fat loss – especially around your middle.

For a detailed plan that includes a step-by-step jumpstart eating plan, recommended supplements, and personal program, call 541-773-9772 and ask for a Body Analysis appointment. Body Analysis staff can assist you in a very specific and detailed plan for weight loss to insure that you have all of the tools to lose the weight and keep it off for good!

*Covered by some insurances*

Hormone Balancing Plan

Hormone Therapy Q & A

· What symptoms are associated with Perimenopause or menopause?

Hot Flashes Mood Swings (PMS) Night Sweats

Tender Breasts Vaginal Dryness Water Retention

Foggy Thinking Nervousness, Anxiety Incontinence

Irritability Sleep Disturbances Fibrocystic Breasts

Heart Palpitations Uterine Fibroids Bone Loss –Osteoporosis Depression Bleeding Changes Depression

Headaches Facial Hair Hair Loss

Low Sex Drive Low Energy/Fatigue Wrinkling of Skin

· What is menopause?

Menopause is the transition between a woman’s childbearing years and her non-childbearing years. It is the last stage of a biological process during which the ovaries gradually produce lower levels of sex hormones – estrogens, progesterone and testosterone, resulting in the cessation of menstrual periods. As the levels of these hormones begin to fluctuate, a woman enters a stage of perimenopause in which a variety of symptoms can be experienced including bleeding irregularities, hot flashes, night sweats, sleep disturbances, mood swings, vaginal dryness, and others. Perimenopause may begin up to 15 years prior to menopause.

· What is bioidentical hormone therapy (BHT)?

Bioidentical Hormone therapy (BHT) is supplementation using natural, plant based hormones, in doses to replace to the natural premenopausal levels. If successful, symptoms of hormone imbalance should subside and long-term effects of hormone imbalance, or low levels of hormones, should be reduced or completely eliminated. Once testing is done, an individual snapshot of hormone needs is created to help balance to optimal levels.

· How is bioidentical hormone replacement therapy (BHRT) different from conventional hormone therapy (HRT)?

Conventional HT uses a variety of synthetic estrogen and progestin products that are similar, but often not identical to what the body naturally produces. Conventional estrogen replacement products come from a variety of sources, including from the urine of pregnant mares. These differences can cause uncomfortable side effects and may not provide all of the benefits of bioidentical hormones. There are pharmaceutically produced hormones that ARE bio-identical but NOT plant based, but still can be an excellent choice for hormone therapy.

Bioidentical hormones are made from hormone precursors found in yams and soy plants. Because the body does not have the ability to turn these precursors into hormones, they go through a chemical process that converts them into molecules that are identical to the hormones that are produced by the body. Because bioidentical hormone products are made specifically for each woman, a trained and often certified compounding pharmacist customizes each prescription to match unique body chemistry, according to the prescribed dose that is based on each woman’s individual’s blood tests and personal needs.

· When should women have hormone testing?

-If menstruating: have blood drawn at least 16 days from first day of last period, but before the next period is to begin. Do not take your hormones or thyroid the day you are tested

-If you are finished menstruating or have had a complete hysterectomy (no ovaries); you can be tested any day of the month; do not take hormones or thyroid the day you are tested.

-If you have had a hysterectomy; but still have ovaries, it is best to have your estrogen and progesterone tested twice; two weeks apart to evaluate if cycling is still occurring.