September is Healthy Aging Month

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.

Do Seasons Effect Your Hormones?

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.

Tips for Staying Fit in the Summer Heat

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.

June is Men’s Health Month

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.

Your Health is Your Most Important Asset

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.

BHRT for Improved Sleep

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.

Women, Hormones, and Depression

Did you know that women are more susceptible to depression than men? This is in part due to the rising and falling hormone levels that they experience every month. This means that women must take extra care to notice the signs of depression and seek help when needed. In fact, there are two specific types of depression to watch out for: seasonal depression and postpartum depression. Therefore, during this time of year you must be extra vigilant about your mental health.

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression that can be triggered by the longer nights and lack of daylight in the winter. Even SAD is more prevalent in females. In fact, in adults seasonal depression is reported in four times as many women than men. Once a woman hits menopause, the rate of SAD increases. This is due in part to the decreasing levels of estrogen and progesterone in a woman’s cycle, linking the hormones to depression.

Postpartum depression is another type of mental illness that affects only women. It is a temporary type of depression that some females experience after giving birth. This milestone wreaks havoc on the hormones and emotions of a woman. Therefore, it is no surprise that many women are left with some lingering effects after delivery. Postpartum depression affects approximately 15% of mothers. This is a common, yet overlooked condition that needs to be treated seriously. Postpartum depression can begin anytime before or after birth and can last for months. If left untreated, it can develop into suicidal thoughts/actions, or an extreme case of postpartum psychosis.

Again, we see how depression and mood disorders are influenced by hormones and the ever-changing levels that exist in female bodies. This means that women must pay attention to their mental health and be aware of times where they might be more susceptible to depression. While mood swings are to be expected, if you notice a long term change in yourself or another seek the help of a medical professional.

Simple Steps Toward a Healthier You

It’s easy to be overwhelmed with change, and changing parts of your routine can seem daunting.  Keep it simple.  A few small steps can make a huge difference in our overall health and well-being.

  • Eliminate clutter.  A cluttered environment can impact our brains, and ultimately our health and wellness.  Clutter is akin to emotional baggage.  And while you’re cleaning your closet, clean your cupboards, too.  Rid yourself of things that aren’t good for you.
  • Add Water. You’ve heard it before, over and over, and it’s still true.  Drink more water.  It will keep you hydrated, eliminate toxins, and get your body working more efficiently.
  • Stop Complaining. And start creating.  Set clear goals, and work toward them.  Setting achievable goals, and reaching them, gives us a boost of confidence to tackle bigger and more challenging tasks.
  • Take 10 minutes. Do something small, just for you, every single day.  Whether that’s drinking your favorite tea, reading a chapter of a book, meditating… it doesn’t matter.  Make sure you’re devoting time to yourself.
  • Stay in Motion. Exercise keeps you fit, boosts your mood, and even improves your sex drive. It’s doesn’t really matter what you’re doing as long as you stay moving.
  • Eat Your Veggies. Make sure you’re including vegetables in your daily diet.  Give your body that boost of vitamins and minerals to keep you healthy and energized.
  • Get Some Shut-Eye. Most people need eight full hours every night.  Sleep reduces stress and inflammation and allows our body to repair itself.  Unplug from your devices at least one hour before bedtime to help you get optimal rest.

 

It’s a new year, and a new decade.  Now is the time to create a new you.  Do the things you’ve been putting off.  Make those changes.

Holiday Season Got You Feeling Blue?

The holiday season can be hard on all of us… the hustle and bustle, financial strain, stressful travel, strained family relationships can be a lot to manage.  Fortunately, there are solutions.

We all know antidepressants can treat the symptoms of depression, and work well for most people.  Bio-Identical Hormone Replacement Therapy has also been shown to treat symptoms of depression.  Menopausal women suffering from depression may find better results with BHRT than traditional antidepressant medications as BHRT is designed and compounded for each individual need.

Menopausal symptoms such as night sweats and insomnia lead to a lack of restful sleep, and the persistent fatigue can often lead to depression.  Untreated depression can increase the risk of developing cardiac issues and even osteoporosis.

BHRT restores hormone levels to normal.  Antidepressants work by boosting serotonin.  As estrogen is a natural serotonin booster, along with promoting good sleep, BHRT can sometimes help treat depression symptoms.

If you think you may be suffering from depression, give our office a call at 201-255-2525 to discuss a possible treatment plan.  Start the New Year off with your best foot forward.

Staying Healthy Through the Holidays

Eggnog and cookies and pie, oh my!  While it’s easy to indulge over the long holiday season, we’ve compiled some tips to help you keep living your best life well into the New Year.

  • Be Mindful. Who hasn’t sat down and casually grazed through a tray of their favorite food?  Try to be mindful of what you’re eating this year.  Slow down.  Savor the flavors.  Chew, swallow, and rest before reaching for another.
  • In between glasses of wine or eggnog, be sure to drink a full glass of water.  Our bodies need water to function properly, you’ll be grateful in the morning.
  • Eat for Your Immune System. Be generous with your helpings of fresh fruit, fresh vegetables, nuts, and seeds.
  • Don’t Forget Self-Care. The holidays can be stressful!  Don’t put yourself on the back burner.  Go for a walk, meditate, read a book.  Whatever you need to do to reset your mind.
  • Reinvent Your Workout. Try to plan your workout around your holiday schedule.  If you don’t have time for one 30-minute session, how about 15-minutes in the morning and another 10 at night?

Most importantly, don’t forget to Enjoy Yourself!  The holidays can be rough, try to enjoy the extra time with friends and family.  If you’re still not feeling yourself this time of year, give us a call at 201-255-2525 to schedule a consultation.  Let us help your holidays go off without a hitch!

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