How to Detox for Balanced Hormones

Its the New Year!  Feels good to finally get back into a schedule!  If you aren't feeling your best, a quick detox may be all that it takes to get your hormones back into balance. 

How do you know if you need to detox?   Are you having any of these symptoms?

Bloating

Heavy periods

Mood swings

Feeling tired

Not sleeping well

Breast tenderness

Retaining fluid

Achy joints

Hair loss

A detox program will help your body eliminate excess hormones, cellular waste products and environmental chemicals, as well as reducing the amount of toxins that you are exposed to. 

FOODS TO INCREASE:

Certain foods help to support your body's natural detox pathways (especially liver health) and help to keep your hormones balanced.  

1.  Vegetables:  Increase your intake of green leafy veggies, and vegetables of a variety of colors to get all the phytonutrients (plant compounds) that keep your cells at optimal function.  Try to choose organic whenever possible.  

2.  Water:  make sure you stay well hydrated.  The enzyme systems involved in cellular metabolism don't function well when you are dehydrated. 

3.  Healthy fats:  Sources of good fats include avocado, coconut oil, raw nuts, extra virgin olive oil and seeds (like chia seeds, hemp seeds, raw pumpkin or sunflower seeds are all good choices).  The healthy fats help to protect your liver and are necessary for balanced hormones. 

4.  Sulfur containing foods:  The sulfur in these foods is important for your liver detox pathways, especially for the production of glutathione - an important antioxidant made in your liver.    Good sources of sulfur include Allium vegetables like onion, garlic, shallots, chives and Cruciferous veggies like broccoli, cauliflower, cabbage, Brussels sprouts and kale. 

5.  Seasonings:  cilantro, rosemary, ginger, turmeric and many of the other seasonings you have in your kitchen right now are natural detox support nutrients.  Use them!  Your food will taste better, and you will feel better.  Its a win-win!

FOODS TO AVOID:

Certain foods promote hormonal imbalances, and interfere with natural detox processes, so they should be avoided.  

1.  Alcohol:  Sorry, but alcohol is very hard on your liver, so avoiding alcohol is important while you are detoxing.

2.  Sugar  Sugar drives inflammation and insulin resistance,  which cause blood sugar problems and weight gain.  

3.  Hormone disrupting foods:  grains, corn, soy, and dairy should be temporarily avoided.  

4.  Inflammatory fats:  vegetable oils like canola and safflower promote inflammation and hormone imbalance.  The worst of all are trans fats - hydrogenated or partially hydrogenated fats.  These promote diabetes, weight gain and other chronic disease.  They are predominantly found in deep fried foods, commercially baked goods, and in shortening and margarine. Choose healthy fats instead, and keep this up as a new habit!

AVOID ENVIRONMENTAL TOXINS WHEN POSSIBLE

Toxins are everywhere and it isn't possible to avoid them all, but here are some simple things that you CAN do. 

1.  Go through your personal care products (lotions, cosmetics, shampoo, etc).  Look for anything that contains parabens or artificial fragrance, and replace them.  Parabens cause hormone imbalances, and are possibly associated with an increased risk of cancer, including breast cancer  

2. When you are shopping for cleaning products, look for "greener" choices, with less chemicals.  Even better, use natural cleaners like vinegar and baking soda!

3.  Don't microwave your food in plastic (especially avoid putting plastic wrap in the microwave).  Plastics contain phthalates which are a group of chemicals that also contribute to hormone disruption.  Heating them leaches out the chemicals and increases the risk.  Heat things in glass containers instead.

4.  Don't char your meat.  When you cook on the grill and the edges of the meat become slightly charred, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are produced.  These are cancer causing compounds.  Cook your food at lower temperatures to avoid this. 




TAKE CARE OF YOURSELF

If you are constantly stressed out, your body's detox pathways won't function effectively.  Here are some stress reducing tips.

1.  Do deep breathing exercises.  Take some slow, deep belly breaths and concentrate on the air going in and out.  Do this for 5 minutes twice daily (you can even start out with 1 minute and it still works!)

2.  Learn to meditate.  A great app is called Calm - it is available for free on your phone!

3.  Start doing yoga.  Yoga stretches your muscles and relaxes your brain - so it helps both physically and emotionally - a two-for-one!

4.  Pet your dog.  Or cat.  Or watch your goldfish swimming.  Caring for a pet helps with stress reduction!

SWEAT

Besides your liver, your skin is another important organ of detoxification!




1.  Exercise helps you in many ways!  When you sweat, you are releasing toxins through your skin.  Make sure you shower promptly so they are not reabsorbed.

2.  A sauna is another good way to release toxins through sweat.  Look around - they don't have to be expensive (I managed to find a barely-used sauna on Craigslist and I love it.  Especially when it is cold outside!)





ADD DETOX SUPPORT SUPPLEMENTS

Many "cleanses" at the health food store are mostly laxatives or fiber supplements that cause loose stools (you get more exercise by running to the bathroom all day!).  

A detox program is supporting your liver function, which is different.  However, it IS important to avoid constipation while you are detoxing:  your liver is doing all that work to excrete unwanted substances into your gut and if you are constipated they are more likely to get reabsorbed back into your system, defeating the purpose. 


My favorite detox supplements are included in our 6 Day Detox Kit. It contains everything you need, including a detox shake (OptiCleanse GHI), a probiotic (Probiomax daily), a fiber supplement, a liver/kidney/gallbladder drainage support supplement and a meal plan with full instructions!   

If you are a patient, and want to join the Signature Wellness staff in our annual January detox, you can call the office to get your kit - the price is reduced for the month of January, but the kits are very popular so call now before they run out!   

You can reach us at 704-752-9346 or questions@signaturewellness.org. 

Yours in Health!

Dr Deborah Matthew 

5 Nutrition Tips to Naturally Reduce Hormonal Symptoms

Did you know that what you eat directly affects your hormones?  Here are a couple of examples.

Jessica is a 43 year old lady with perimenopausal symptoms.  After starting on our nutrition program, she felt tremendously better (without any hormone replacement).  By one month her energy and mood were back to normal, she no longer had night sweats, her bloating was gone and she no longer had brain fog.  As she started drifting back towards her prior eating habits, her symptoms started coming back.   Because she was able to recognize the connection between food and hormones, she is now able to control her symptoms by making better nutrition choices. 

Jack is a 55 year old man on testosterone replacement therapy.  He had been doing well, but when he came in for an appointment in January he complained of insomnia.  His sugar intake had increased significantly over the holidays, and he was finding it hard to cut it back down again.  When we helped him to clean up his diet and reduce the sugar,  his insomnia resolved and he did not need sleeping pills. 

The standard american diet is a perfect recipe for hormonal chaos, resulting in weight gain, insomnia, depression, poor memory, fatigue, lack of libido and hot flashes.  But you don’t have to fall into that trap!  Eat right for your hormone health and you can start to feel better very quickly!  Here’s how. 

1.  Eat healthy fats

For years you were told to eat a low fat diet, but it turns out that was wrong information!    

Certain fats are healthy and help promote hormonal balance.   While high in calories, these fats do not promote weight gain - they actually help improve hormonal health and keep your metabolism functioning normally to help maintain a healthy weight.   

• Omega 3 fatty acids, found in wild caught fish, flax and walnuts, are important for brain health, skin health, eye health, heart health and even help to regulate your immune system.  They also play an important role in hormone function.  Unfortunately, most americans don’t get enough omega 3s.
• Raw nuts are rich in monounsaturated fat, as well as containing many nutrients such as magnesium and zinc, which are very important for hormones. 
• Seeds, like raw sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, or ground flax seeds, contain healthy fats, and are an excellent source of fiber and protein that help to balance hormones.   Add raw seeds to your salad, stir fry, or smoothie. 
• Avocado is another delicious source of healthy fat.  It contains many anti-oxidants, vitamins and minerals that help with hormone health.
• Organic Coconut oil not only supplies essential fatty acids, but is also has natural anti-microbial properties to help maintain the healthy bacteria in your gut.  Use it for cooking, melt it over vegetables, stir into smoothies.  
• Organic Extra Virgin Olive Oil is a source of healthy fat, is anti-inflammatory and is helpful for healthy estrogen metabolization and proper blood sugar metabolism.

The most important fat to AVOID is trans fat.  This is a toxin that increases weight gain, diabetes, heart disease, dementia and other chronic diseases.  Trans fats are found in deep fried foods, margarine, commercially prepared baked goods, and other processed foods.  Read the label - if it says hydrogenated or partially hydrogenated then leave it at the grocery store.

Also avoid commercially available vegetable oils, like canola and safflower.  These oils are highly processed and pro-inflammatory.  

2.  Add more broccoli

Cruciferous veggies have a lot going for them including cancer prevention and hormone balance.  

Examples include:

• broccoli
• cauliflower
• cabbage
• kale
• collards
• Brussels sprouts

These foods are good sources of calcium, fiber, vitamins and minerals.  They also have very important phytonutrients that affect how men and women metabolize estrogen.  Eating more of these veggies can help reduce hormonal symptoms, and may also reduce breast and prostate cancer risk. 

3.  Be Cautious with soy

Soy contains natural phytoestrogens, which are plant nutrients that can have some mild estrogen-like activity.  While there have been studies that suggest that soy can help reduce menopausal symptoms, in the US the vast majority of soy is genetically modified and is not recommended.  Also, most soy products are processed foods, like soy milk, soy cheese, and soy hot dogs which are not health promoting.  Even soy protein shakes are not a great idea. 

Excess quantities of soy can actually interfere with thyroid function.  Many people have hidden sensitivities to soy, and consuming extra soy can make them feel worse and cause an increase in hormonal symptoms. 

Fermented soy foods (which most people don’t choose to eat, and are not as readily available) like natto, miso or tempeh are good choices, so give these a try! 

4.  Avoid alcohol

While it is true that alcohol in moderation is good for heart health, no amount of alcohol is beneficial for hormonal health, and in fact alcohol consumption increases the risk for breast cancer in women.  In men, higher alcohol consumption can result in increased estrogen levels, which are associated with erectile dysfunction, obesity, gynecomastia (“man boobs”), and prostate cancer.  

When the liver has to process alcohol, it is not always able to properly metabolize estrogen.  Alcohol is a common trigger for hot flashes and night sweats.

I do not recommend starting to drink alcohol (including wine) to improve your health.  But if you would like to be able to continue to enjoy some wine, limit it to no more than four, 4oz glasses per week for women, and seven 4oz glasses for men (and not all on the same night!)

5.  Stabilize your blood sugar

One of the most common triggers for hormonal symptoms in men and women (after stress) is blood sugar fluctuations.  In our typical american diet we tend to eat foods that spike our blood sugar quickly, and then it crashes down again in a few hours resulting in sugar cravings and a repetition of the cycle.  Smoothing out blood sugar can make a big difference with hot flashes, energy, quality of sleep and mood.  

• Avoid sugar - save it for special occasions and get your “sweet” from fruit.   
• Avoid processed carbs  and the white stuff - white potatoes, white flour, white rice, white bread.  These spike your blood sugar quickly.  If you are going to eat potatoes, eating them with the peel helps, because the fiber in the peel helps to slow the blood sugar spike. 
• Eat healthier carbs in moderation.  Even when you are choosing the better carbs (sweet potatoes and brown rice, for example), limit your serving size as they still affect blood sugar (although not as much as processed carbs)
• Fill half your plate with non-starchy veggies - they are full of vitamins, minerals, anti-oxidants, fiber and phytonutrients that help to stabilize blood sugar.  Avoid corn as this is very high in starch. 
• Get adequate protein - lean meats, chicken, turkey, fish, eggs, legumes - these help stabilize blood sugar levels
• Eat healthy fats - did you know that eating the bad fats (found in processed meats like bologna, deep fried foods, margarine, and vegetable shortening) actually make blood sugar problems worse!  And eating healthy fats (see above) helps to improve blood sugar metabolism.

It is possible to have significant improvements in how you feel by making some important changes in your nutrition.   Don't be satisfied with less than optimal quality of life!  Feel better today (and increase the chances of staying healthy for years into the future!).   You deserve nothing less. 

Sometimes making changes can be hard.  If you need some help with learning how to eat a healthy diet, (or making it actually happen in your busy, stressful life!),  we are here to help. Call us at 704-752-9346  or contact us at questions@signaturewellness.org, or click here for more information.  

Deborah Matthew, MD

P.S.   For more information about how hormones may be affecting you, click here to read my book This is NOT normal!  A Busy Woman's Guide to Hormone Imbalance

Could you be in perimenopause?

Before you go through menopause, there is a period of time (up to 10 years!) where things start to change. The changes can be subtle or not so subtle. We call this phase of life "perimenopause", and it can be one of the most difficult transitions in a women’s life. Sadly, some women are told to tough it out and that it will pass. And often women are told that they are too young to be in perimenopause.

Addressing the hormonal symptoms of perimenopause can dramatically improve quality of life for many women. Lets talk about what is going on.

While estrogen levels start to decline around the time of menopause (average age of menopause is 52), progesterone levels start to decline much earlier.  In fact a your progesterone production may decline by as much as 80% between age 30 and 40.  This is one of the reasons that women in their forties have a harder time getting pregnant.

Progesterone is produced in two main places in your body. It is produced in the ovaries and in the adrenal glands. The majority of progesterone is produced in the ovaries after ovulation.  It helps to prepare the uterine lining in case of a pregnancy and is very important throughout pregnancy (it is “pro-gestational”).  

When a woman is in the second half of her monthly cycle, she is producing between 20 and 25 mg of progesterone a day. During pregnancy, production of progesterone spikes to between 300 and 400 mg per day.

When progesterone levels start to decline because of age, and symptoms of hormone imbalance become noticeable, we call this “perimenopause”.  

Progesterone deficiency is the most common hormonal problem we see in peri-menopausal women, but younger women can have this problem as well.  Because progesterone levels naturally vary over the menstrual cycle, the symptoms vary as well.  

Typically the week after a period is a “good” week; you are eating your broccoli, exercising regularly, and cleaning out your closets.  Then as you get closer to your period,  symptoms get worse and worse including irritability, anxiousness, and interrupted sleep.   You may feel more negative, critical, impatient, and easily frustrated - and this can affect how you behave towards your family and co-workers!

In fact, this variation in symptoms is a big clue that hormones are the problem.  If your mood symptoms or insomnia are exactly the same on every day in your cycle, it is less likely that hormones are the cause.

Progesterone has mainly been studied for its effects on the uterus but it turns out that progesterone has far more roles to play.  Women have progesterone receptors on cells in all parts of our bodies, and surprisingly the cells with the most progesterone receptors are our brain cells.  Anyone who has experienced PMS symptoms with mood swings and irritability may not be surprised after all!  

Research is showing that progesterone has important neurological effects.   It acts as a natural anti-anxiety compound, helps with sleep and is calming - sort of like nature’s version of valium or a glass of red wine.

Here is a checklist of symptoms that you may experience if you progesterone levels are declining:

Insomnia (especially wakening in the night)

Night sweats

Anxiety

Irritability

Mood swings

Weight gain

Increased PMS

Pre-menstrual headaches

Heavier periods

Shorter cycles (periods coming less than 28 days apart)

If this sounds like you, please know that there is help! You can feel like YOU again.

You can find more information at our website www.signaturewellness.org or contact the office at 704-752-9346

Yours in health

DrM

Is this why you are tired?

Do you have a hard time getting going in the morning?  Do you have an energy crash in the afternoon?  And then, after feeling tired all day, do you get a second wind late in the evening and have a hard time falling asleep?  If so, you certainly aren't alone!

Cortisol is your stress hormone.  If you have a sudden stressful experience, like being late for an important appointment and getting stuck in traffic, your cortisol level goes up to help you cope with the stress.  Then when you get there and everything turns out ok, your cortisol level goes back down to normal.  This is a normal stress response.

The problem is that in our modern world we tend to have lots of little stresses all day long.  In the past, our stresses were things like being chased by a saber-toothed tiger and having to run for our life. The physical activity (running) helped us to clear the extra stress hormones from our system.  Today our stresses typically don't involve running for our life - they are much more likely to involve fuming at the slow traffic while we sit in our car worrying about being late for our appointment.  The end result can be chronically elevated cortisol levels.

When we are thinking about stresses it is important to realize that we don't just include the emotional stressors.  You are typically well aware of those - family issues, work stress, etc.  But physical stressors count as well - things like allergies, chronic back pain, insomnia, nutritional deficiencies and hormonal imbalances.  And you can have stresses on your system without being aware - for example toxins in the environment.  It is very common in our modern world to have high stress burdens.

If cortisol levels remain chronically elevated health problems can follow.  High cortisol may promote fatigue, mood symptoms including depression and anxiety, food cravings, weight gain, insomnia, high blood pressure, bone loss, poor memory, impaired immune system function and increased menopausal symptoms.  In a nutshell, high cortisol is a wear and tear hormone; it ages you at an accelerated rate.    You have probably witnessed this - people who have lived under extremely stressful conditions often look older than their biological age.

Over time, cortisol levels may drop inappropriately.  If you now have insufficient amounts of cortisol to meet your body's daily demands problems can get even worse.  This is when you start to feel really exhausted, have difficulty coping with stress and feel like little things (that shouldn't really be stressful) feel somewhat overwhelming.

Do you think you may have a cortisol problem?  Here is what can be done.

Your cortisol level can be measured in a saliva or urine test.  We prefer to measure your level at multiple times during the day, since the levels change - they should be higher in the morning to help you wake up and lower at night to help you fall asleep.   We commonly find low levels in the morning and high levels at bedtime - when your daily pattern is backwards, no wonder it is hard to wake up and hard to fall asleep!

Reducing your stress is important.  Breathing exercises, meditation, yoga, walking, laughter and heartfelt prayer are good examples of stress management techniques.  Sometimes reducing stress is not easy.  Please talk to us if you need help.

Caffeine, alcohol and sugar may make you feel a little better in the short term, but in the long term they are not helpful and should be minimized.  Supporting cortisol levels can improve your energy so you don't need to rely on caffeine to keep you moving.

There are a number of supplements that are very helpful, and which ones we recommend for you depend on your symptoms and the pattern of your cortisol levels.  Ashwagadha, rhodiola and holy basil are examples of herbs that are typically safe and beneficial regardless of whether your cortisol is too high or too low.

If you have having symptoms that are affecting your quality of life, and would like to be evaluated to see if cortisol may be a problem for you, please contact the office for further information at 704-752-9346 or questions@signaturewellness.org.  You can also find more information at www.signaturewellness.org

Yours in Health,

DrM

Is this why you are tired?

Do you have a hard time getting going in the morning?  Do you have an energy crash in the afternoon?  And then, after feeling tired all day, do you get a second wind late in the evening and have a hard time falling asleep?  If so, you certainly aren't alone!

Cortisol is your stress hormone.  If you have a sudden stressful experience, like being late for an important appointment and getting stuck in traffic, your cortisol level goes up to help you cope with the stress.  Then when you get there and everything turns out ok, your cortisol level goes back down to normal.  This is a normal stress response.

The problem is that in our modern world we tend to have lots of little stresses all day long.  In the past, our stresses were things like being chased by a saber-toothed tiger and having to run for our life. The physical activity (running) helped us to clear the extra stress hormones from our system.  Today our stresses typically don't involve running for our life - they are much more likely to involve fuming at the slow traffic while we sit in our car worrying about being late for our appointment.  The end result can be chronically elevated cortisol levels.

When we are thinking about stresses it is important to realize that we don't just include the emotional stressors.  You are typically well aware of those - family issues, work stress, etc.  But physical stressors count as well - things like allergies, chronic back pain, insomnia, nutritional deficiencies and hormonal imbalances.  And you can have stresses on your system without being aware - for example toxins in the environment.  It is very common in our modern world to have high stress burdens.

If cortisol levels remain chronically elevated health problems can follow.  High cortisol may promote fatigue, mood symptoms including depression and anxiety, food cravings, weight gain, insomnia, high blood pressure, bone loss, poor memory, impaired immune system function and increased menopausal symptoms.  In a nutshell, high cortisol is a wear and tear hormone; it ages you at an accelerated rate.    You have probably witnessed this - people who have lived under extremely stressful conditions often look older than their biological age.

Over time, cortisol levels may drop inappropriately.  If you now have insufficient amounts of cortisol to meet your body's daily demands problems can get even worse.  This is when you start to feel really exhausted, have difficulty coping with stress and feel like little things (that shouldn't really be stressful) feel somewhat overwhelming.

Do you think you may have a cortisol problem?  Here is what can be done.

Your cortisol level can be measured in a saliva or urine test.  We prefer to measure your level at multiple times during the day, since the levels change - they should be higher in the morning to help you wake up and lower at night to help you fall asleep.   We commonly find low levels in the morning and high levels at bedtime - when your daily pattern is backwards, no wonder it is hard to wake up and hard to fall asleep!

Reducing your stress is important.  Breathing exercises, meditation, yoga, walking, laughter and heartfelt prayer are good examples of stress management techniques.  Sometimes reducing stress is not easy.  Please talk to us if you need help.

Caffeine, alcohol and sugar may make you feel a little better in the short term, but in the long term they are not helpful and should be minimized.  Supporting cortisol levels can improve your energy so you don't need to rely on caffeine to keep you moving.

There are a number of supplements that are very helpful, and which ones we recommend for you depend on your symptoms and the pattern of your cortisol levels.  Ashwagadha, rhodiola and holy basil are examples of herbs that are typically safe and beneficial regardless of whether your cortisol is too high or too low.

If you have having symptoms that are affecting your quality of life, and would like to be evaluated to see if cortisol may be a problem for you, please contact the office for further information at 704-752-9346 or questions@signaturewellness.org.  You can also find more information at www.signaturewellness.org

How to have younger looking skin

You know the basics for promoting healthy skin.  A “whole foods” diet (as opposed to processed foods), rich in a variety of colorful fresh fruits and vegetables is the basis of overall health, and skin health is no exception.   Staying hydrated is important.   Exercise improves blood flow to the skin, and helps maintain skin health.  

Avoiding sun damage is critical.  Some sun exposure is important to make sure you are getting vitamin D (which is also good for skin health!), but sun damage can be prevented by wearing a hat and a non-toxic sunscreen.

Did you know that hormonal balance is also important to skin health?  A medical study found that women with the lowest estrogen levels looked 8 years older than their actual age, and women with higher estrogen levels looked 8 years younger than their age (that is a 16 year differential!).  Estrogen helps maintain collagen production in your skin, which helps minimize fine lines and wrinkles, and it helps your skin remain hydrated.  You may notice that your skin “glows” when you are hormonally balanced.

Significant changes occur in your skin during menopause, including thinner skin, increased wrinkling, skin dryness, and loss of elasticity and firmness of your skin.    Skin thickness has been found to decrease by 1.5% per year after menopause, and collagen content can be reduced by as much as 30% within 5 years of menopause.  These skin changes appear to be more closely related to length of time that you have been estrogen deficiency than to your actual chronological age.  (In other words, the longer you have been without estrogen, the older you look!)

Hormone replacement has been shown in a number of studies to help improve hydration of the skin, maintain skin thickness and elasticity, improve blood flow to the skin and increase collagen production. 

In one study, estrogen replacement resulted in a measurable increase in skin thickness after only 2 weeks of applying topical estrogen.  Another study found that skin thickness was increased by 30% after 12 months of estrogen therapy.

A large study showed reduced wrinkling in postmenopausal women on estrogen replacement.    Another study of women on hormone replacement found less wrinkles in the estrogen treated group compared with women on no hormones.  

Estrogen has also been shown to speed up wound healing and offer some protection against photoaging (sun damage).  

Estrogen is good for your heart, your bones, your brain and also your skin!

Apart from maintaining your hormone balance, there are a number of aesthetic treatments that can help you to look as young as you feel!  

SkinPen treatments are ideal if you want to treat fine wrinkles, acne scars,   or sun damage.  A small device contains tiny surgical-grade needles that produces microscopic punctures in your skin.  This stimulates the production of collagen and elastin which give your skin a more youthful appearance. It mimics what a laser treatment does, but without the discomfort or downtime. 

And have you heard about PRP (platelet rich plasma) to rejuvenate the skin?  PRP is obtained from your own blood - it is the fraction of your blood which contains growth factors.  It is injected into your skin, where it activates your own stem cells to stimulate growth of collagen, blood vessels and nerve fibers.  We are harnessing your own innate healing potential to create younger looking skin! 

If you are interested in learning more about how to have younger looking skin,  please visit our website at www.signaturewellness.org.  Or you may contact us at questions@signaturewellness.org, or call at 704-752-9346.   

Yours in health, 

DrM

Why is estrogen important for women?

Lets talk about the benefits of estrogen.  It has literally hundreds of roles in a woman's body!

Estrogen helps to protect your heart.  When you are premenopausal, your risk of a heart attack is significantly less than a man’s risk.  But after menopause, when estrogen levels drop, the risks become equal.   

It also helps to keep your tissues hydrated.  Without estrogen you can become dry:  dry eyes, dry mouth, dry skin, dry hair, dry vagina……

Bone health also depends on hormones, and estrogen in particular helps to prevent bone loss.  While this may not be something you are particularly worried about right now, it should be!  If you have a broken hip because of osteoporosis, there is a good chance that you will end up in assisted living. Preventing bone loss now is very important for your future mobility and independence.  

Something you may be very concerned about right now is how old you look!  Estrogen affects skin health - it helps to provide hydration and blood flow to keep that youthful glow to your skin,  and it maintains collagen to provide elasticity, which helps to minimize fine lines and wrinkles.  You may notice your skin aging rapidly as you go through the menopause.  One research study found that women with higher estrogen levels looked on average 8 years YOUNGER than women with low estrogen levels! 

Arguably the most important role of estrogen is on brain health.  Estrogen is energizing to the brain, so if estrogen levels are low you may feel more tired.  It is also important for quality of sleep, and obviously you have to be able to sleep to have good energy!

Estrogen is a natural anti-depressant in women.  It is needed to activate serotonin receptors in your brain, and serotonin is the natural brain chemical responsible for peace and joy, so obviously you want that!  If your estrogen levels are low, you may feel more flat, anxious or unmotivated.   You may be prescribed an anti-depressant medication to try to boost serotonin levels (like Prozac, Celexa, or Zoloft for example), but if you can normalize your estrogen levels,  your mood may improve without the need for medication.

There is a very important relationship between estrogen and memory.   If your estrogen level drops you may find yourself forgetting names, why you walked into the room or where you left the car keys.  It can be alarming and you may even worry that you are experiencing the early stages of Alzheimers!  Fortunately in many cases your memory can improve significantly with restoration of normal estrogen levels.  

Did you know that the average woman gains 20 pounds as she goes through menopause?  Estrogen deficiency can cause you to pack on the pounds, even if you haven't changed your diet or exercise. Of course, if you are tired, unmotivated and not sleeping well you may be finding it more difficulty to maintain healthy lifestyle habits!

As you can see, estrogen is very important for how you feel, how you look and how you will age. 

If you are interested in learning more about estrogen and whether estrogen replacement may be a good idea for you, click here.  If you are interested in scheduling an appointment to talk with us about your personal situation, please call 704-752-9346.  

Bioidentical progesterone restores sleep

This study looked at insomnia in menopausal women and found that different types of progesterone replacement had different effects.

Twenty-one postmenopausal women were studied. They were randomized to receive estrogen plus synthetic medroxyprogesterone acetate or estrogen plus bioidentical progesterone.

Sleep efficiency was found to be significantly improved in the progesterone group with no such increase observed in the medroxyprogesterone acetate group. Time spent awake after sleep onset was also significantly improved in the progesterone group but not in the medroxyprogesterone acetate group.

CONCLUSION: This study suggests that bioidentical progesterone might better improve the quality of sleep in postmenopausal women taking estrogen.

OUR COMMENT: We regularly see women complaining of poor sleep during perimenopause and menopause. Chronic sleep deprivation may contribute to weight gain, insulin resistance, mood problems, cognitive function and daytime fatigue. Restoring healthy sleep can make a profound difference in a woman's quality of life.

Menopause. 2001 Jan-Feb;8(1):10-6.
Sleep in menopause: differential effects of two forms of hormone replacement therapy.
Montplaisir J, Lorrain J, Denesle R, Petit D.