Yearly Archives: 2020

Last year was hard on so many of us for plenty of different reasons.  With the striking of midnight on January 1^st, a New Year was born.  Make this the year of you. Put yourself first.  Your health, your happiness, your dreams and goals. 

• Practice Self Love. Be kind to yourself, make a conscious effort to minimize, if not completely eliminate negative self-talk.  Approach yourself from a place of growth and learning rather than loathing and dissatisfaction.
• Try Something New. Expanding your hobbies or interests not only keeps you creative but also helps us feel energized and refreshed.
• Make Time for Those We Love. This one can be hard in these socially-distanced times, but it’s more crucial than ever.  FaceTime, Skype, Zoom… however you can stay connected.
• Maintain (or start) a Healthy Lifestyle. Make sure you’re getting adequate and quality sleep, be physically active for a little while every day, and eat restorative and nourishing foods.
• Nurture Your Mind. Fell good about who you already are and how far you’ve come.  You survived a global pandemic.  Show yourself some grace.  Think of what you’ve managed to accomplish and remember that you can achieve the things you set out to accomplish.

In 2021, focus on what you need to be the best version of yourself.  Contact us today at 201-225-2525 to schedule your consultation.  Let’s get you on track to have your best year yet.

The holidays are upon us, and this year looks a lot different than year’s past.  Under the best of circumstances, the holiday season can cause stress, anxiety, or angst and we are more likely to give into our sugar cravings, drink more alcohol, and increase our caffeine intake.  In turn, these behaviors may lead to skipping exercise routines, loss of sleep, and neglecting our own needs in other ways.

Some tips to managing your holiday induced stress and depression are:

• Just Breathe. When you wake in the morning, take some deep cleansing breaths and meditate for a few minutes. You may also consider taking quick breaks throughout your day to consciously calm yourself down.  Focus on slow breathing and quieting your mind.
• Stay Moving. Physical activity boosts your energy levels and reduces anger and tension by releasing endorphins to make you feel good.
• Eat from the Earth. Fruits and veggies, olive oils and flax seeds, fish and organic chicken, and legumes, nuts, and seeds will all do your body good.  Adding more empty calories will only contribute to your depression and fatigue.
• Pay it Forward. Doing things for others make you feel good yourself.  Add more compliments to your day, write a thank-you note, smile at people around you.  Act generously!

Still feeling stress and depression this time of year?  Give us a call at 201-225-2525 so we can review your hormone levels.  And remember to listen to your body.  It knows what you need.

Our metabolism and appetite are largely controlled by estrogen and progesterone.  When these hormone levels fluctuate or drop, losing weight will become more difficult and you may see a weight increase.

Bioidentical Hormones can often help shedding those stubborn pounds.  Low testosterone levels in men and women can lead to unwanted weight gain and balancing the hormones can be the first step to overcoming obesity.

Bioidentical Hormone Replacement Therapy can help manage stress and increase metabolism which can also help with weight loss.  In addition to BHRT, you will also want to:

• Eat a well-balanced diet
• Avoid junk foods
• Exercise daily
• Limit alcoholic beverages
• Stay hydrated
• Limit stress

Maintaining a healthy weight can be increasingly difficult as we age.  Contact us at 201-225-2525 to schedule a consultation.  We’ll check for any hormonal imbalances and get you on the path to living your best life.

Staying fit during a global pandemic can be hard with many gyms remaining closed and in-person classes being very limited.  Over time, a sedentary lifestyle can lead to loss of movement, decreased immune health, and an increased risk for chronic disease.

While some equipment would be helpful to your home workout routine, there are ways to get creative without it.

• You can use your own body weight to create resistance as with push-ups, squats, lunges, or planks.
• Detergent bottles, backpacks filled with books, or gallon water jugs can be used as weights to increase intensity and resistance to your movements.
• Going barefoot can help you improve your movements. You can try to push down with your feet while pressing out with your toes.

Staying motivated can be tricky when working out at home as well.  To combat laziness, try incorporating a routine into your schedule.  You can also set an alarm to remind you to stand up and move around, or implement a reward system.  Want to binge some Netflix?  Not until you complete a routine.

And don’t forget the importance of getting outside. Fresh air and the sights and sound of nature can help keep your daily exercise from becoming mundane.

Before we know it, the days will be getting shorter and the weather will be getting colder.  This lack of sunlight could dampen our overall moods, and for some may turn into seasonal affective disorder.  Here are some ways you can try to ward off the winter blues and take care of yourself in the cooler months:

• Get plenty of sleep. The stresses of the upcoming holiday rush can leave many of us feeling sleep deprived and sluggish.  Try to keep your routine as consistent as possible throughout the year.
• Keep going outside. Sunlight can increase your serotonin levels which will boost your mood and also act as a sleep aid.  We need melatonin to sleep, and we need serotonin to produce melatonin.
• Exercise! Exercise boosts dopamine, serotonin, and testosterone.  Opt for outdoor exercises if you can and add some more sunshine to your day.
• Monitor your stress. Stress can cause cortisol to rise and deplete progesterone.  Try meditation or deep breathing to aid in calming your mood.

It can be difficult to stay motivated when everything inside seems so cozy.  If spending some time outside just isn’t feasible for you in the colder months, consider getting a light box to mimic extra daylight hours.  With proper and regular use, they have been shown to improve mood by replicating sunlight.

If you think your hormones may be to blame for your seasonal lows, give us a call at 201-225-2525.  WE can help keep your hormones balanced no matter the season.

Before we know it, the days will be getting shorter and the weather will be getting colder.  This lack of sunlight could dampen our overall moods, and for some may turn into seasonal affective disorder.  Here are some ways you can try to ward off the winter blues and take care of yourself in the cooler months:

• Get plenty of sleep. The stresses of the upcoming holiday rush can leave many of us feeling sleep deprived and sluggish.  Try to keep your routine as consistent as possible throughout the year.
• Keep going outside. Sunlight can increase your serotonin levels which will boost your mood and also act as a sleep aid.  We need melatonin to sleep, and we need serotonin to produce melatonin.
• Exercise! Exercise boosts dopamine, serotonin, and testosterone.  Opt for outdoor exercises if you can and add some more sunshine to your day.
• Monitor your stress. Stress can cause cortisol to rise and deplete progesterone.  Try meditation or deep breathing to aid in calming your mood.

It can be difficult to stay motivated when everything inside seems so cozy.  If spending some time outside just isn’t feasible for you in the colder months, consider getting a light box to mimic extra daylight hours.  With proper and regular use, they have been shown to improve mood by replicating sunlight.

If you think your hormones may be to blame for your seasonal lows, give us a call at 201-225-2525.  WE can help keep your hormones balanced no matter the season.

The sun is shining, restrictions are lifting, and everyone is itching to get outside and enjoy the fresh air.  Here’s some precautions to follow for safe exercise practice in the rising temperatures.

1. Drink Plenty of Fluids. It’s more than just how much you drink, it’s also what you’re drinking.  Water is best for staying hydrated.  Sports drinks are great ways to replace diminished potassium, sodium, and electrolytes
2. Time your Workout. Try to avoid the hottest part of the day.  Rise early to get out in the cooler morning sun, or head out just before sunset.  If possible, avoid strenuous activity outdoors between 10am and 4pm if you can’t take cover under shade.
3. Dress Appropriately. Light clothing is ideal.  Bright colors will reflect the sun.  If you can, try for sweat-wicking shirts and shorts to keep you most comfortable.
4. Protect your Skin. Wear sunscreens with an SPF of at least 50, preferably waterproof so it will stay in throughout your routine.
5. Take it Inside. If there are excessive heat warmings, it might be best to skip your usual outdoor exercise and opt for a safer indoor option.

And, of course, know the signs of heat stroke.  You’ll want to look for:

• Absence of sweating with hot, flushed, or red and dry skin
• Rapid pulse
• Difficulty breathing
• Strange behavior
• Hallucinations
• Agitation
• Disorientation

Heat related illnesses are preventable, if you know what to look for and you’re mindful of your body.  Taking the above precautions will help ensure you’re able to continue to enjoy your exercise all summer long.

On average, men are less likely than women to be insured and die five years younger than women.  Let’s take this month to encourage men to take care of themselves.

• Get a Physical. See your healthcare provider on a regular basis.  You should have a baseline for blood pressure, cholesterol, weight, and risk of prostate cancer so you can monitor any changes over time.
• Motivation can be your biggest hurdle.  Try joining a recreational league at your community center, sigh up for personal training, or even simply take a daily walk.
• Get screened. As you age, you should be screened for a number of conditions including colorectal cancer, depression, type 2 diabetes, lipid disorders, and STDs.
• Keep up with shots. Flu, shingles, pneumonia, and diphtheria/tetanus are more important as we age.
• Eat well. Eat foods rich in calcium, vitamin D, fiber, and potassium.  Limit your fat and caloric intake to 20-35% of your diet.

Take extra time this month to get your physical, mental, and emotional health in order.  Give our office a call at 201-255-2525 to schedule a consultation.  Testosterone levels will decrease over time, let us make sure you’re where you need to be and get you feeling like your best self for the summer.

Our endocrine system is responsible for managing hormones that let our bodies know what to do, when to do it, and for how long.  In today’s fast-paced and modern lifestyle, hormonal imbalances are increasingly common.  Naturally, certain hormones decline as we age.  Regardless of the cause, hormonal imbalances affect our overall health.  Here are some ways to give your endocrine system a little boost:

Eat Your Protein We get many of our essential amino acids from dietary proteins which help us maintain muscle, bone, and skin health.

Exercise Regularly The amount of activity we get can influence our hormonal health.  Regular exercise can reduce insulin levels and increase insulin sensitivity.

Stay Away from Sugar and Refined Carbs These foods can disrupt hormone function and lead to obesity and diabetes.

Manage Your Stress Stress can have a negative effect on cortisol and epinephrine levels.

Eat Healthy Fats Eating more high-quality and natural fats may help you reduce insulin resistance and keep you feeling fuller longer.

Catch Plenty of Zzzzs Poor sleep can lead to an imbalance in insulin, cortisol, leptin, and ghrelin.

Sometimes, hormonal imbalances are out of our control.  If you suspect you’re struggling with hormonal imbalances leading to foggy thinking, weight gain or loss, infertility, or weakening bones, give our office a call at 201-225-2525 to schedule a consultation.  We’ll help get your hormone levels balanced and leave you feeling your best.

As we age, menopause and perimenopause can wreak havoc on our bodies.  A low-dose bio-identical hormone replacement therapy regimen has been shown to improve sleep quality.  Estrogen replacement may help women fall asleep faster, reduce nighttime awakenings, strengthen sleep cycles, and boost REM sleep.  All of these may improve cognitive function which can suffer with sleep deprivation.

It can be a vicious cycle.  Sleep deprivation affects hormone levels, which in turn affects how we sleep.  When our hormone levels suddenly spike or plummet, sleep is often disrupted.  Women are susceptible to these hormonal imbalances during their menstrual cycle, during and after pregnancy, and around menopause.  Night sweats may also contribute to poor sleep.  When our hormones are imbalanced, our body temperature can shift drastically causing hot flashes and night sweats.

BHRT can help mitigate these symptoms and result in better sleep quality in particular, and improved quality of life in general.  By replacing the hormones we may no longer be making properly, we can experience not only better sleep but also reduced migraines and reduced restless leg syndrome which can also contribute to poor sleep.

If you feel your hormone levels may be to blame for your sleep deprivation, give our office a call at 201-225-2525 to schedule your consultation.  Let us help get you back to living your best life.