Dealing With Post-Pregnancy Hormone Imbalance
Throughout pregnancy and for some time after, the body’s hormonal balance and composition shifts. Once the pregnancy ends, many women find their bodies in a state of hormone shock. In addition to all of the fresh duties motherhood brings with it, the body must also adjust to the new normal of postpartum life.
What causes these hormonal imbalances?
While the simple answer is “childbirth,” there’s more specifics going on here. The most common imbalance is that of estrogen and progesterone. These two hormones are incredibly important to the development and continued health of both mother and child during pregnancy as well as after. The reason these fall out of balance is because throughout pregnancy, the placenta produces large amounts of progesterone, and the rest of the body adjusts estrogen production to match.
Once the placenta is delivered, the regular source of progesterone is gone, but the body is still producing far too much estrogen. This is known as estrogen dominance. Symptoms of estrogen dominance include insomnia, mood swings, and difficulty losing weight to name a few. Usually these levels balance out over time, but there are several ways to speed up the process.
How do you combat these imbalances?
Increase Fiber Intake
Increasing fiber intake can go a long way towards cutting down on abundant estrogen in the blood. Fiber binds to estrogen as well as cholesterol, and carries it out of the body. High in fiber foods like lentils and whole wheat pastas are great sources of the fiber your body needs.
Avoid Refined Sugars
Excess carbohydrates and sugars are stored as fat in the body. Bodies that have more stored fat produce more estrogen, which would exacerbate the situation. Instead of eating foods like white bread or most kinds of pasta that contain processed sugars, shoot for some low-carb options. Replace the bread on your sandwich with some crisp lettuce leaves!
Avoid Alcohol and Caffeine
These substances can cause your hormone levels to shift unpredictably, making it difficult to treat any existing hormone imbalance. By interfering with the hormone producing glands like the thyroid, ovaries, and pancreas, these imbalances can become much worse and lead to long term problems.
Increase Vitamin D intake
Vitamin D can potentially lower estrogen levels in the blood. You can raise your vitamin D intake by spending more time in the sun, or adding a supplement to your diet.
Get More Rest
Make sure to schedule in plenty of rest, as lack of sleep can lead to even more problems when it comes to hormonal imbalances. Sleep is a time for our bodies to recover, and without that rest period, the body is more susceptible to future hormone imbalance issues.
Speak with a professional
If your hormone levels are out of sync, it can seem like you are alone, but you’re not. Millions of women experience the same imbalances after pregnancy, and there is help out there. If you’re looking for assistance with your postpartum hormone imbalance, the experts at Renewed Vitality are ready to help! Schedule a consultation today.
Many people experience headaches, and there are a number of reasons for this: stress, diet, physical strain. But did you know that hormone imbalances can cause intense headaches and migraines as well? When your body is used to a certain level of a hormone, too much or too little can result in an adverse reaction.
How do you know?
How can you identify when a headache or migraine is caused by a hormone imbalance? Usually, hormonally induced migraines and pain are found in conjunction with other symptoms. When you notice any number of these symptoms coinciding with frequent headaches, it could be possible that they are hormonally based:
- Difficulty concentrating
- Increased or persistent acne
- Joint pain unrelated to exercise
- Sudden cravings for alcohol, chocolate, or salty foods
- Difficulty coordinating movement
- Lower than average urination
- Constipation
Which Hormones Cause This?
These headaches affect both men and women and thought to be most strongly linked to lowered sex hormones (estrogen for women and testosterone for men). It is possible that other hormones like those produced by the thyroid are also involved in the reactions that result in migraines and headaches.
Because these hormones control blood flow, muscle tension and growth, and the release of chemicals in the brain, it’s easy to see how them being out of balance can lead to pain in the brain.
What Triggers These Migraines And Headaches?
Though hormones can be largely to blame for these episodes, other factors are usually involved as well. Here are some of the most common triggers for these kinds of migraines:
- Flashing lights, or other overstimulation of the senses
- Changes in atmospheric pressure, such as changing seasons or severe weather
- Alcoholic beverages especially those that contain tannins, like red wine
- Drinking too much caffeine or suffering from caffeine withdrawal.
- Simple stress
- Irregular sleep schedules, either too much or too little sleep
- Significant changes in diet and exercise routines
- Excessive salt and intense seasonings
- Extra processed foods such as packaged sausage and deli meat
- Artificial sweeteners like aspartame
What Can You Do?
The common thread between most of these factors is a disruption of the body’s homeostasis, or natural balance. If you find yourself prone to these kinds of headaches, it may be a good idea to look at your own schedule and habits. Most experts recommend drinking plenty of water and attempting to calm yourself to reduce stress and lessen the severity of the migraine or headache. Talking to a doctor is always a good idea when it comes to making a significant change in your lifestyle as it relates to your health.
Hormone replacement therapy could also be effective in curbing migraine headaches. Talk to your doctor or hormone expert to determine if hormone replacement therapy is right for you and your symptoms. It’s important to remember that every person is different, and what might be a normal level of a hormone might not be the same for another person. A doctor or hormone expert can help you identify where your baseline is.
If you suffer from hormone induced migraines or headaches, the experts at Renewed Vitality can help. Contact us today to schedule a consultation.
When you’re trying to set up your healthier diet, there are some foods you always hear good things about. The fact of the matter is that many of these are not as healthy as they’re made out to be. Or they may be originally healthy, but the way they are prepared and marketed make them poor choices for your diet.
Yogurt and Parfaits
Yogurt is usually near the top of the list when it comes to healthy options for snacks and desserts. Unfortunately, it’s also at the top of this list. The pre-packaged yogurts with fruit, chocolate, or sweetened granola are often full of extra sugar that your body does not need. It’s a better idea to buy your own plain yogurt and add fresh fruits yourself so you know exactly what goes into this delicious snack.
Packaged Granola and Trail Mixes
Just like pre-packaged yogurt mixes, granola and trail mix snack packages often contain sweet treats like chunks of chocolate or deep fried bananas. Individually packed servings of these mixes also create a lot of trash. In order to know exactly what goes into your mix and save some plastic, mixing your own batches in bulk and using smaller reusable containers is a solid option.
Sports Drinks
Even though sports drinks are marketed as being better than soda, that’s largely because of the lack of carbonation, which makes physical activity uncomfortable for athletes. They’re packed full of sugar for quick energy, so they’re great for people doing lots of physical activity. If you’re sitting at home not burning all those extra calories, they can be just as bad as soda. As an alternative, try dropping some fresh sliced fruit into a glass of water to get that added flavor and sweetness you might be craving.
Unbalanced All-Vegetarian Diets
When setting up a vegetarian diet, it’s important to balance what you’re eating. It’s easy to incorporate a lot of filling foods that taste good, but they can be chock full of sugars and very processed. If you only eat potato chips, sure they may be vegetarian, but they’re definitely not healthy or balanced on their own. Sticking with less processed low-carb food, and more protein-rich snacks, fruits, veggies, and whole grains, will keep you full longer and help manage cravings.
“Fat Free” Is Incredibly Misleading
Heavily processed foods that are low in fats are more likely filled with sugar or salt to balance it out. Fats are not evil, but you should be aware of how much you’re taking in. Avoiding fats by eating “fat-free” foods does not necessarily mean it’s healthier. Pay attention to how much of the other ingredients are included.
Low-Fat Peanut Butter
Peanut butter contains a decent amount of good fats, so cutting it out is not a great thing. Just like “fat-free” snacks pumping in sugar and sodium to balance the reduced fat content, reduced-fat peanut butter also has tons of added sugars to improve flavor, making it worse for you than run of the mill PB. If you are intent on avoiding peanut butter, almond butter is great for the body with tons of good fat. For every peanut butter or PB alternative, the less processed and more natural, the better.
Microwave Popcorn
Popcorn is a great low-calorie snack when prepared properly. However, given the kind of article this is, you probably know where this is going. Microwaving popcorn in chemically treated bags can release harmful chemicals into the food. Though not immediately dangerous, reducing your intake can improve your overall health. Explore other ways of preparing it, like using an air popper and add your own spin!
Removing these unhealthy foods and trying the suggested healthier alternatives can go a long way towards improving your health.
Low-carb diets usually mean giving up all of the tasty go-to snacks we eat between meals. The chips, sweet trail mixes, and carb-dense crackers have to go, but fear not! There are plenty of snacks available for those on a low-carb diet.
Minimum-Prep Snacks
When we crave food, preparation is always an impediment for healthier eating. Sure you can go through the process of making some delicious homemade vegan guacamole, roasted pumpkin seeds, or home-bake delicious and nutritious breadsticks. Those are all great options, but when you’re looking for a quick grab-and-go snack, they’re not an option unless you’ve already made them.
Here are some quick ready to go snacks to reign in those cravings:
Hard-Boiled Eggs
Hard-boiled eggs take some prep time, but if you boil a bunch at once, they’re ready to go when you are! Eggs are a great way to integrate some proteins while keeping the carb cravings down.
Fresh Veggies
For that crisp crunch that you usually seek out chips for, fresh spears of vegetables like celery, cucumbers, and different colored peppers are fantastic substitutes. When you need that fatty addition to your snack, cream cheese is a great way to scratch that itch.
Cold-Cuts and Cheese
Fresh slices of prosciutto, ham, or pancetta are delicious ways to accent a quick veggie-based snack. Cheese is another low-carb option to get some variety in your snacking selection. Set up a quick charcuterie board for a party or even just to keep in the fridge for a quick grab-and-go variety.
Various Berries
Berries are a tricky addition to a low-carb diet. Delicious and definitely better for you than thoroughly processed sweet foods, they can act as a solid treat, rather than a mainstay of your diet. Raspberries, blackberries, and even strawberries are some of your best options with only 5-6 grams of carbs per 100 grams of berries.
Prepackaged Treats
Not all healthy alternatives are unpackaged. Don’t let anyone tell you that prepackaged food can’t be good for you. The trick is to keep an eye on what kinds of prepackaged foods you reach for at the store when planning out your future snacks. Here are a few great options:
Pistachios
Pistachios are chock full of healthy fats, protein, and antioxidants, so you’re getting something out of your quick snack. In addition, there are a wide range of flavors available, so it’s not hard to find some that match your particular craving.
Beef Jerky
When you need that savory fix, beef jerky is always a solid choice. With the huge variety of flavors and styles, finding which kinds fit into your snack profile can be a delicious adventure. Your body will also appreciate the lean protein and blast of meaty flavor.
Olives
Olives can serve as a satisfying snack as well. Low-carb and full of healthy oleic acid, these delicious salty treats are exactly what your diet needs to balance out the lighter flavors of the fresh cut vegetables.
Low-carb diets don’t need to be bland and tasteless, nor do they mean no snacks! With these delicious and satisfying options, you can snack in good conscience on pretty much any diet.
As our bodies age, some processes slow or change with time. You may notice you have less energy or it’s harder to lose weight as you get older. This is a normal and natural occurrence. This is can largely be due to hormone production within the body slowing down. Women experience a significant drop in specific hormone production through menopause. Do men experience something similar? The answer is yes.
What Is Andropause?
Most men also experience a reduction in the production of hormones, specifically testosterone, as they get older. Known as Andropause, this process is a more gradual decline over many years instead of the more abrupt experience of menopause.
How Is It Different From Menopause?
It also differs from menopause in the way that not everyone experience andropause. Because of this variability, some doctors are hesitant to consider it the male equivalent to menopause. In most cases, andropause is caused by reduced testosterone production. With the wide range of testosterone levels among men, it’s hard to establish a true baseline that says “below this line is andropause.”
Monitor Your Own Levels
That being said, if you notice yourself experiencing a dip in what constitutes normal function for you, it might be a good idea to discuss with your doctor your concerns and potential options going forward. Sometimes symptoms are temporary and unrelated to testosterone production, and a doctor can run some tests to determine their origin.
What Are The Symptoms?
As testosterone levels differ from person to person, the severity of symptoms can vary just as much. More common symptoms include difficulty sleeping, reduced muscle mass, difficulty concentrating, and lowered labido. Other symptoms can range from feelings of depression and decreased motivation to decreased bone density and erectile dysfunction.
As with menopause, men experiencing andropause can be subjected to loss of body hair, hot flashes, and swollen and tender breast tissue.
You’re Not Alone
It is important to remember that while these symptoms can be embarrassing and unpleasant, they’re not unusual and a normal part of aging for many men. Identifying your concerns early with a professional is key to reducing symptoms quickly and maintaining your hormonal balance.
Is There Treatment Available?
Just like with menopause, it is possible to reduce symptoms by making lifestyle changes in diet and exercise. Many doctors may also prescribe medications to combat specific symptoms, such as antidepressants. In many cases, these symptoms can be combated as a whole using hormone replacement therapy.
Consulting A Professional
Working with your hormone professional or doctor can help determine your specific needs and if your symptoms are caused by andropause or by another condition.
Renewed Vitality Can Help
If you are looking into whether hormone replacement therapy might be right for you, Renewed Vitality is here to help. Our trained experts specialize in helping identify the cause of hormonal imbalances and can recommend specific courses of action as well as treatments tailored for your unique situation. Contact us for more information and a consultation today.
Hormones dictate so much of our lives that sometimes, it’s hard to realize what kind of effect they can have on our day to day. They control everything, including our emotions and moods.
If hormones fall into imbalance, then our moods can fluctuate wildly and make day to day functions difficult. It’s important to understand which hormones affect our moods most so that we can address issues when they arise.
Serotonin and Dopamine
Some hormones are directly responsible for regulating moods: serotonin and dopamine. When these hormones are being produced in proper amounts, it’s easier to control moods and regulate thought processes. These are the primary hormones responsible with preventing depression and similar emotional and mood disorders.
Testosterone
Testosterone is also a key hormone when it comes to mood regulation. When your body is lower on testosterone, you can feel physically sluggish, muscle mass and tone diminish, and sex drive lessens.
However, the effects of lowered testosterone go beyond the physical, but also result in emotional issues. These physical effects can also result in anxiety about physical performance, depression as a result of lowered energy, and mood swings.
Estrogen
Estrogen is another hormone that controls and stabilizes moods. When estrogen is out of normal balance, either as a result of having too much or too little, mood swings can occur. These mood swings can vary between active irritability or aggressiveness and sluggish depression. At other times this imbalance results in high levels of anxiety as well.
Though many think of testosterone as primarily male and estrogen as an exclusively female hormone, everyone needs both in varying amounts in order to have healthy and balanced physical and mental functions.
Thyroid Hormones
Thyroid hormones are also key to keeping energy levels high as well as regulating mood. By keeping cells in the brain energized and functioning efficiently, your mood will be positively affected. When these levels are lower, mood will be lower as well.
Looking For Help?
When attempting to track down the exact source of a mood shift, it’s important to remember that no hormones act without interacting with many different parts of the body alongside many other hormones.
Seeking a diagnosis and discussing your concerns with a professional hormone therapist or doctor are both valid avenues to follow when seeking a solution. In many cases hormone therapy can address and reverse these negative effects of hormone imbalance.
If you are looking to talk to someone about a possible hormone imbalance, the experts at Renewed Vitality are here to help!
Excessive weight gain has been linked, at least in part, with a lowered metabolism. To start off, metabolism is the means by which your body breaks down foods and fluids that you consume into usable energy. Your body then takes this energy and applies it to various forms of activity such as exercise and working. But even when you are sitting still your body still uses energy.
A higher metabolic rate means that foods you consume are processed and burned more quickly along with any stored fats in your body. It is possible to raise the metabolic rate through exercise, but it’s also possible to influence it it by simply changing your diet. Here are some great foods to jumpstart your metabolism!
Drinking More Water
A simple way to improve your metabolism is to stay hydrated. When your body has enough fluids, it runs more efficiently and makes it easier to transport that energy throughout the body. Scientists also recommend drinking cold water, as it forces your body to burn calories to warm it up before use.
Eggs and Egg Whites Especially
Eggs are rich in protein, which is great booster for a increased metabolic rate. Eggs are also chock full of the vital vitamin D.
Lean Meats
Iron deficiency can lead to a slowed metabolism, so keeping a regular intake of iron is key to improving that rate. Some iron-rich foods include chicken, fish and shellfish, and even tofu are great sources of iron.
Chili Peppers
Eating spicy foods has been a practice of trying to boost metabolism for many years. Spicy foods like chili peppers contain a chemical called capsaicin which can turn up the dial on your metabolism.
Coffee
Coffee has been noted as a significant booster of metabolic rates. The caffeine that gives you the extra energy to push through the day is also a great metabolism amplifier. Some studies suggest that consuming caffeine can lead to an increased calorie burn rate by an extra 100 calories a day.
Green Tea
Tea also contains caffeine, but also has catechins as well. Catechins have been linked with an increased metabolism and fat burn rate. In particular green and oolong teas have been associated with increased fat burning beyond other types of teas.
Whole Grains
While any kind of processed grain can help boost metabolism—like pasta and white bread—those that are most effective are the darker grains. Brown rice, oatmeal, and whole grain breads are more difficult for your body to break down, causing it to work harder and burn more calories. These grains also contain more fiber which assists in improving your overall digestive health.
Lentils
In addition to the iron provided by leaner meats, lentils are packed full of iron. Legumes such as peas, chickpeas, beans, and peanuts are also great sources of iron. All of these options contain a decent amount of proteins and dietary fiber as well, meaning they can work on many different levels towards improving your metabolic health.
Seaweed
Seaweed is finding a increased usage in current diets recently. In general, seaweeds contain a significant amount of iodine, which is necessary for your thyroid to produce and balance hormones. These hormones go a long way towards regulating metabolism, and improving your thyroid health is a great way to increase your resting metabolic rate!
A Quick Review
While incorporating one or two of these options can help boost your metabolism, we recommend trying some of each, and mixing and matching to find what works best for you. Introducing new dietary options is a fantastic way to improve your metabolism, but it can take time to see results. Make a habit of including these foods in your everyday meals! As always, if you have a concern about your metabolic rate, consult with a licensed professional about your options moving forward.
When it comes to hot flashes, there is a ton of information out there, so it can be difficult to parse out what’s most relevant to you and your experience or the experiences of someone you know. To figure out what are the possible causes of a hot flash, let’s break down what a hot flash actually is.
What Is A Hot Flash?
A hot flash usually consists of a wave of heat, discomfort, sweating, and flushing of the face and skin unrelated to the actual temperature around them. What is not typically known is that hot flashes can focus on different parts of the body—hands, chest, legs, face—or they can affect the whole body if they are quite severe. There are also varying degrees of hot flashes.
You may experience something as minor as a vague tingling and warming of your hands, or as intense as feeling like you’re in a pot of boiling water.
When Do They Start?
Though normally thought of as a menopausal issue, these can occur years before and after menopause occurs. The several years before menopause is called perimenopause. It is during this time the body is beginning to deal with various changes in hormone balance and blood flow among other things.
Once these flashes start, they usually continue through menopause and for some time afterwards. Most people who experience these notice a gradual reduction in severity and frequency over time.
What Causes Hot Flashes?
Over the years, research has indicated that decreased estrogen levels or other hormonal imbalances characteristic of menopause are to blame for these unpleasant waves of heat.
There are also other theories that it may also be caused by changes in circulation in the brain. As bodies age, and hormones that regulate heart rate and blood flow change in balance, this can cause bodily reactions, like hot flashes, to happen.
What Are Likely Triggers?
Though it is difficult to completely prevent hot flashes once they begin, identifying what triggers them can be helpful. Here are some of the most common causes:
Drinking Alcohol
Alcohol dilates blood vessels and can already cause a feeling of warmth to spread across the body. It makes sense that this would increase the chances of a hot flash.
Caffeine
Increased heart rate can affect your ability to regulate your body temperature normally, and raising the likelihood of a flash.
Smoking
Smoking lowers estrogen, and so can increase the frequency of hot flashes.
Decreasing Severity and Occurrences
In addition to avoiding these triggers that can cause more frequent and intense hot flashes, there are some steps you can take to improve your body’s ability to handle these experiences:
Hydrate Well
Having more water in your system is always a great idea for overall health, but especially when dealing with hot flashes. Being more hydrated improves blood flow which is important for temperature regulation.
Control stress
Hot flashes can be caused by stress, but they can also cause stress. It’s a vicious cycle! Using calming techniques to slow your breathing and recognizing that the waves of heat will pass can help calm your mind and body and allow your body to return to its natural balance quicker.
Hormone Replacement Therapy
For many people experiencing hot flashes, carefully directed hormone therapy is a fantastic solution. Through the use of similar or biologically identical hormones, the symptoms and severity of hot flashes can be greatly reduced, as well as the other associated effects of perimenopause and menopause.
Though a serious issue that many women face, it is not insurmountable, nor does it need to be a lonely experience. Seek the advice of your doctor or a hormone specialist if you are experiencing hot flashes.
