Ready, Set, Go! The Menopause Journey
Ready, Set, Go! The Menopause Journey Is menopause confusing you? How might one navigate menopause when I do not understand its true meaning? How do we navigate peri-menopause/menopause? What’s the starting point? Are we there yet? Needless to say, this is certainly a trip. Ready, set, go! Wait, this trip could start years before my last period? What’s my estimated time of arrival?! Huh? There should be a class on this. Are you tired of waving your hand in front of your face to cool off, knowing that this motion will not stop the heat-filled sensation flushing throughout your entire body? Grab your jacket again; here comes the chill. How about changing your pj’s throughout the night? Painful sex? Dry skin? Sniff, sniff. Menopause, peri-menopause, postmenopausal symptoms, what they mean, and what you can do to alleviate the madness is information that is vital to most women over the age of forty. OR, should we be more mindful at an earlier age? “We look at it all like a curse, and why wouldn’t we? No one seems to want to be around us unless, of course, we joke and make fun of ourselves sweating in 45-degree weather. The truth of the matter is that when we experience a decline in estrogen, symptoms such as mood swings, night sweats, vaginal atrophy, headaches, irregular periods, the end of periods, and our reproductive years hit us hard. We are faced with a new unchartered phase of our lives. This trip is different for all of us ladies, so hold on tight, here we go….” Hormones are the body’s chemical messengers. Our endocrine system and hormones regulate and control mood, hunger, growth, sugar levels, reproduction, and puberty. Our hormonal balance is affected by internal and external disruptors. The right foods play such an essential role in regulating hormones, but external endocrine disruptors that mimic estrogen range from plastics, canned foods, shampoos, creams, make-up, and air fresheners, to name a few. In a nutshell, and in a perfect world, the transition would be as follows. Normal fluctuations would be mean estrogen levels would start to decline as we age. Irregular periods and less responsive egg development would be the beginning of peri-menopause. Shifting into menopause means our estrogen and progesterone levels continue to decline and, our ovaries stop releasing an egg once a month. When menstruation stops for twelve consecutive months, you are there. You would be considered post-menopausal immediately after your periods have ceased for more than a year. The imbalance of hormones does not allow women to normally transition, pain-free as we should. Polycystic ovarian syndrome, painful periods, endometriosis, and infertility are on the rise in younger women. Could these “common symptoms” be a precursor to a not-so-healthy transition to menopause? Could these endocrine disruptors throw us into early-onset peri-menopause and open the door to premature osteoporosis, depression, auto-immune, heart disease, and cancers? Changing your diet if it lacks fresh organic produce (whenever possible) is a game-changer and the first step in preventative care. Taking that awareness to a new level includes looking around at external factors. Start by eliminating toxic chemicals from your everyday environment: additives, preservatives, buy chemical-free cosmetics, cleaning products, bug sprays, and store you food in glass instead of plastics. Is your mind at peace? Are you constantly on the go, excessively exercising, trying to rid your body of those extra pounds? At times the body interprets excessive exercise as stress. This constant survival mode we grow accustomed to most likely involves multi-tasking, chronic tension, and too much activity. This flight or flight mode affects the function of our thyroids, our immune responses, metabolism, and reproductive system. How do we alleviate these peri, post, and often debilitating symptoms associated with what should be so typical a passage in every women’s life? The food is important, but at times it’s not about the food. We do want to supercharge our diets with better options, but a little TLC goes a long way at times. Hydration is always important at any age. Focus on feeling your best, not beating yourself up for growing older. You are not shriveling up. Embrace the beauty within and shine on the outside because you are beautiful, strong, and sexier than ever. You cannot stop the aging process, but you can find your balance. To help detox the body naturally without starvation and crazy diets, seek the help of a professional that wants you to eat real food, explore the elimination of inflammatory foods, and cleanse the body of impurities with infrared sauna, facials, massage and a good nights sleep. Lifestyle modifications and a journey that leaves you feeling centered most days is the goal. What works for your friend may not be working for you, and that’s okay. We are all unique and must not be defined by the trending diets of the moment. Make it peaceful and more favorable for you. Exercise is essential, but anything excessive could backfire on those precious hormones. Get a massage, a facial, call a friend, consume good mood foods, and discard the processed garbage. Focus on happy moments and breathe. When you get there, you get there. Enjoy the ride, be in control and in the know.
The Importance of Stomach Acid
The Importance of Stomach Acid We are only as healthy as the food we can digest. Lack of stomach acid gives harmful bacteria the perfect environment to grow. Stomach acid (hydrochloric acid) and the lack of it will bring about nutrient deficiencies, chronic stress, and digestive issues. (1) When harmful bacteria increase, you don’t break down food, and you don’t produce vitamins, essential minerals, or macro-nutrients. When good bacteria have dwindled, our immune system grows weak. The damaging bacteria become colonized, causing gas, migraines, candida, parasites, constipation, reflux, indigestion, dry skin, hair loss, and no energy. “The food we ingest controls insulin properly and hopefully gets distributed to vital organs, muscles, and tissues but must pass through the gut first. If this environment is hostile, even good clean food becomes an invader, and our immune system kicks in. Inflammation is present and becomes constant as your body is always defending against these poor choices or the overabundance of harmful bacteria.” Our liver is responsible for breaking down estrogen to pass through the GI tract and ultimately leave our bodies. The health of our gut flora also determines excess estrogen or lack of estrogen. Overgrowth of harmful bacteria causes estrogen receptors to bring it (old estrogen) back into the body resulting in estrogen dominance. Conversely, a lack of estrogen could bring about PCOS, endometriosis, infertility, and thyroid issues. (7) As we age, our microbiome (gut flora) changes. Other factors contributing to low stomach acid are meds, namely acid blockers being one of the biggest offenders. Autoimmune disease also affects the cells that produce acid, and diet, specifically the standard American diet, contributes to deficiencies like B-12 and zinc. (5) Variety with food is vital, as your microbiome (your overall good gut flora) needs the diversity to tolerate food. Beyond tired and feeling horrible? Food sensitives, leaky gut, autoimmune, hormonal issues, chronic illness, and a fragile immune system are what becomes of your stomach when there is not enough acid. What causes low stomach acid? To name a few; chronic illness infection stress BPA prescription (just a week of meds can throw off our gut flora) and anti-acid drugs (PPI’s) sugar eating too quickly excessive exercise (3) zinc deficiency Gerd, indigestion, and acid reflux happen when there isn’t enough stomach acid to break down food; therefore, the food rots and creates an over-acidic environment. The perfect setting for this harmful bacteria to thrive. The rest of your body becomes compromised. Over-the-counter PPIs are only a band-aid. The root cause needs your attention and dedication. (4) Protein intake (and the conversion of essential amino acids) and its breakdown happen in the stomach. Without proper hydrochloric acid, reflux occurs. Most people have inadequate stomach acid because of stressors, both physical and environmental. So, how do we do this? How do we get enough stomach acid and digestive enzymes to break down food? How do we build up the lack of vital hydrochloric acid so desperately by most? Eat real food and support the body’s microbiome. Think of your microbiome as the army of soldiers defending your precious gut lining and keeping harmony within. It must become a well-oiled machine to work correctly. eat real food chew your food warm lemon water in the morning celery juice on an empty stomach (one of the best ways to replenish mineral salts supporting hydrochloric acid production) (6) HCL (Betaine Hydrochloride) therapy (functional medical practitioner) eliminate or cut down on processed foods pay attention to sensitivity reactions no stress (2) When you achieve a better balance of stomach acid, absorbing real food’s proper nutrients is possible. The importance of stomach acid, good gut flora, PH levels, blood sugar, and insulin orchestrate our precious hormones. A physician or functional medical professional and regular blood work to evaluate blood marker levels will help monitor how much better absorption becomes appropriate for balance and harmony. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991651/ https://pubmed.ncbi.nlm.nih.gov/20941511/ https://pubmed.ncbi.nlm.nih.gov/1589703/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838018/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991651/ https://www.medicalmedium.com/celery-juice/celery-juice-raises-hydrochloric-acid https://pubmed.ncbi.nlm.nih.gov/23259758/ https://www.sciencedirect.com/science/article/abs/pii/S0306987712001703
Self Care
Self Care I was recently asked to answer questions about self-care for a potential feature in a magazine. I am still waiting to hear about that, but in the meantime, I thought the topic would make for an engaging blog post to share with my readers. At this time of the year, being grateful and taking stock of what’s meaningful should take center stage. Having your head in the game and feeling your best doesn’t have to be a constant all-consuming struggle. Sometimes we have to take a step back to move forward. Change is never easy, but self-care and the positive changes it could bring about are worth exploring. -What does self-care mean?Self-care not only requires food, water, and exercise. A well rounded human being needs quality time spent aligning their overall spirit, eliminating stress, finding joy, and holding onto happiness -Why is it important to practice self-care?Because your health is invaluable. Self-care should be a priority. Without our health we lack self reliance. I go back to the simple task our flight attendants remind us of each time we fly. You must first put on your oxygen mask before you can help others. – How does it affect all areas of your life?It’s a snow ball effect that could go either way. You could aim to benefit from self-care and look at situations in a brighter light or you could continue to be the care-giver that will eventually run themselves into the ground full of resentment and anger. It’s a choice. -What are your recommended ways to practice self-care during the holiday/winter season?Showing gratitude by helping others. That could be as simple as donating food to a shelter or volunteering at one. Meditation is something that someone could implement into the weekly schedule gradually. Find an app or practice you like and see how closing your eyes for 10-20 minutes can completely change your mood. I like to go on YouTube and meditate with Lee Holden. 10-minute smile meditation makes me happy. If you are hosting a party this holiday season, find time for yourself prior to events. Ask for help and delegate if someone is offering. Saying no is ok and completely acceptable if that’s what you feel. My husband and I got a massage recently and we noticed how unusually busy the reception area was. I said “Everyone must be getting ready to see their families.” We laughed but in all seriousness, tackling a gig like hosting Thanksgiving is a daunting task. There are many facets to pulling off a day/evening where your entire family is present and you must take care of their needs. Practicing self-care is an excellent way to care for your own needs first and put you into the giving frame of mind the holidays represent. -What self-care rituals/practices do you recommend to prepare for the new year?Write your goals, make them realistic and use the 80/20 approach. Put positive changes into practice but don’t be so strict and hard on yourself. If you are where you want to be 80% of the time, you are creating realistic expectations. You will be more likely to choose what makes you feel good in the long run. When you work with me, I aim for the 90/10 approach for three weeks to eliminate inflammation and cravings. From there we take those positive changes and implement your triumphs into a kind and realistic version of where you’d like to be -What are your tips for making time to practice self-care during this busy season?Don’t look at something you want to change as anything but positive. Self-care is not a chore. Put value on your health and lost the guilt we associate with self-care. Talking a walk, seeing a movie, reading a book and just breathing creates a focus on your needs and gives them value.
Intuitive Eating
Intuitive Eating What’s in your food? Are you reading labels? Ingredients in packaged foods and convenience foods with processed additives, saturated fats, and toxic flavor enhancers. These additives you cannot pronounce cause inflammation and, over time, make you more susceptible to chronic illness and disease. Intuitive eating Eat when you are hungry and stop when you are full. Sounds simple enough? Listening to your body’s responses to food may be the ideal way to overcome emotional eating. Is intuitive eating another trendy way to say “diet”? I respect the principals of this mindset but if it were intuitive, it would come naturally and easily. I’m all for rejecting the diet mentality, but I believe we ALL need help with figuring out what works for our bodies. With my support, you are educated on what’s really in your food and, most importantly, choosing to eat better while enjoying your meals. It’s this consciousness you follow because you immerse yourself in it with food elimination and detox. What follows is a revelation about mindful eating and how it can change you for the better. Choosing to opt-out from foods with additives and chemicals empowers. Having the ability to reverse and prevent the adverse reactions is possible. Electing to rid your body of potential disease, re-building your gut, and creating an environment of friendly bacteria is possible. A body free of stress, inflammation, and chronic pain is an investment in your healthful future. My passion is to inspire and support clients dedicated to feeling their best. The bottom line is that it’s a choice. Transform and see a new glow, experience the way you feel both emotionally and physically with a different mindset. Real food can transform, but in today’s world of convenience, we need to get back to basics. Ask questions, read ingredients, and demand change when change is needed.
A Resilient Immune System
A Resilient Immune System In today’s world of Covid, the unsureness, the vaccine, and the aftermath of symptoms, this virus’s residual effects are still unknown. If you are a victim of this virus, this trauma can leave you out of sorts now and in the future if you don’t support your body’s immune system with the right foods. In addition to nutrition, a client becomes more in tune with how stress and anxiety have a significant adverse effect on their immune health. A trauma like Covid, the flu, Epstein Barr, an earache, or strep throat are examples of foreign invaders that make our bodies ill. Chronic stress is also a considerable component that can weaken a compromised environment. Antibiotics, meds prescribed, and the opposing force an illness has on your body most likely has killed friendly bacteria in your gut. When there are not enough friendly bacteria to keep your cell membrane healthy (think of this like a wall keeping harmful invaders out), your good bacteria keep the bad from getting overpopulated. When there is too much bad, the body becomes weak, sick, and tired. “A typical round of antibiotics can kill a great deal of our stomach acid needed to digest food properly. Over time, a lack of stomach acid means that a lot of our food goes undigested. When our gut is weak, we do not break down food properly, we do not make essential vitamins from the food we ingest, nor do we absorb them. The invaders take over, and you are on a downward spiral of illnesses, malnutrition, autoimmune, and no real answers.” Antibiotics to include are also those found in non-organic foods, especially meats (1). Livestock is routinely injected with antibiotics so that they can survive in a crowded, unhealthy environment. Pesticides on non-organic food not only kill beneficial bacteria from the soil, but we ingest those pesticides and any antibiotics those animals consume. The same goes for vegetables sprayed with pesticides-think of the ground soil and thoroughly wash your vegetables if you are not buying organic. Take it easy on your body (no excessive exercise), and get into a good sleep pattern (we all need a good night’s sleep). Your digestive system needs calm (remove inflammatory foods), and your mind (self-care and the routine practice of what makes you happy) craves this balance encouraged. Do not ignore bloating issues, sugar-cravings, disrupted sleep patterns, fatigue, anger, hormonal imbalances, irrational behavior, irritability, and sadness. These symptoms lasting months and years could be precursors to chronic illnesses down the road. When the immune system is not regulated correctly, it cannot determine which cells are healthy and which are not. Typically this is referred to as the immune system attacking itself. It merely means there are breaks in that wall that need repair. The brain-gut connection needs attention, healing, more serotonin, less stress, and the right foods. Plant-based, low fat inflammatory food elimination programs, with support, reduce toxic burden (2), and guide in optimizing the strength of your protective wall. All the above supports a resilient immune system. As you learn more about your body, identifying stressors, and the most beneficial lifestyle practices, your cells are more robust. They can easily knock out unwanted invaders quicker without impacting your quality of life. “What if the most common medical treatments for chronic conditions are misguided in that they are only treating the symptoms of disease rather than identifying and fixing the underlying problem? Furthermore, what if the majority of the medical establishment is built in on this very practice of treating symptoms rather than root causes?” ~ Sr. Saray Stancic, MD (3)What’s Missing From Medicine “When you have your health, you are the richest person in the world.” ~ my dad (1) https://getwell-now.com/gut-health-weight-loss? fbclid=IwAR0K_yW8XGxdOP5QhctF2pkZX1jeWWTo23_II8lic2cYOoHaTW9P6Z9xFTI (2) Elimination Diet Comprehensive Guide www.p.widencdn.net/he7a5v/Elimination-Diet— Comphrehensive-Guide_v6 (3) What’s Missing From Medicine – Dr. Saray Stancic (author) introduction xxiv