Life Lessons From A Tea Pot

This tea set gets a lot of love at my office.  It’s decor in the receptionist’s room.  You can see it from the checkin and checkout desks.  I bought it several years ago to be an office decoration but I loved it so much that I kept it at home for two years before I brought it to the office.  It’s an actual useable tea set that I’ve used many times.

Take a good look at it.  First of all, the tree design just speaks to my heart.  (Note: my practice logo is a stylized tree of life design.)  It’s whimsical.  It’s dainty.  It has a bell in the teapot that gently tinkles as the tea is poured.  It has multiple shades of green, teal, and yellow blended and running together.  It’s a bit wonky: the saucers don’t match perfectly, the cups lean a bit, the pot is a bit tipped back. 

The artist sold this as a second.  It wasn’t perfect.  She told me it warped in the kiln and she was so disappointed in it.  She sold it cheap, because she just wanted it out of her studio, because she didn’t want to look at it anymore.

What the artist saw as failure and disappointment and a mistake, is what I love about it.  It’s unique.  It’s one-of-a-kind.  The artist will never be able to replicate it.  The imperfections are what caught my attention (plus the tree design, obviously).  The imperfections are what make it special.

It’s the same way with life.  We want our mistakes, our failures, our disappointments to go away.  We don’t want to see them anymore.  We don’t want to think about them anymore.  Yet, those are the things that make us.  We become the people we are because of them.  They make us grow, stretch, realize what we really believe is true, and hopefully become better people.

So let’s celebrate who we are, because our mistakes, our failures, our disappointments are part of who we are.  And they help make us unique, one-of-a-kind, impossible to replicate, and special.  It’s how we live well and live abundantly.

Almost every woman experiences a hormone imbalance at some point in her life, whether it's PMS, perimenopause, or menopause, and some women are unlucky enough to deal with all three! You don't need to suffer! Hormone imbalances can be corrected when your levels are tested correctly (with a saliva test) and treated correctly with bio-identical hormones, nutrition, supplements, and lifestyle changes. For more information, please call us at 208-433-9188 or visit our website by clicking here.

And here I am, fourteen years later.  Has it been easy? No.   Am I glad I took the accountant’s advice and pursued my dream? Yes.

Happy 14th Birthday to Abundant Life Health Care.  It is worth all the work to be the Nurse Practitioner that I want to be, providing health care the way I think it should be done.  One on one, individualized, based on science, integrating natural medicine, and incorporating 14 years of clinical experience (and counting).

The majority of research suggest health benefits, though some studies offer conflicting results, which has led to research into each biologically active compound. Coffee contains hundreds of biologically active compounds (acids, carbohydrates, lignins, minerals, nitrogenous compounds, caramelized products, lipids, and volatile compounds), which all have different effects on health. 

Did you know that coffee is known to have estrogenic activity? This was documented over 80 years ago! Although estrogen’s action on the reproductive tract, mammary glands, and ovaries is well acknowledged, it should also be noted that estrogen effects other areas of the body such as the bone, nervous system, heart, and brain.  

Last week, my husband was injured at work.  I was coordinating between him, the ER, and our kids and had to take personal phone calls and return text messages during patient appointments.  Every patient that afternoon offered to reschedule their appointments.  Every. Single. One.  Often they told me, “No, really. It’s not a problem for me to reschedule, if you need to be with your husband.”

I am grateful for that.  My patients are some of the nicest people I know.  To offer to reschedule an appointment because my personal life was interfering with my professional life meant a lot to me.  I felt the love, understanding, and respect they gave me.  (I didn’t reschedule anyone, but did have to interrupt every appointment to take brief phone calls or return texts.)

So thank you to those patients, who were so willing to let me take care of my personal minor crisis in the midst of my professional business.  I hope if any of you are ever in this position, that you’ll be offered the flexibility I was given.

For those who are wondering, my husband’s injury is serious, but it could have been much worse than it is.  I am very thankful for that.  With time and healing, he will be okay.

I love being a Nurse Practitioner. Even working in a fast paced family practice clinic, I made a difference.  For the last 13+ years, I’ve been able to practice how I think is best for my patients.  I spend more time with them than I could in a typical medical practice.  I get to know them.  I get to know their stressors, their highs and lows.  I can help them in meaningful ways, not just writing a prescription.  Some of my patients have been with me since I opened my doors in 2006.  This is the best part of my job.  These patients are more like friends.  I don’t need to look at their charts to know what medications they take, what surgeries they’ve had, what foods they’re allergic to.  I know what they do for a living, how old their kids are.  I get to celebrate marriages, graduations, births, job promotions, beginning new careers, marriages that have made it through hard times.

But the opposite side of that coin is that I also play a small part in their sorrows.  Divorces, aging parents, lay-offs, cancer diagnoses, and deaths.  I can’t always separate my professional objectivity from my personal emotions, because these patients are my friends.  Today, I’m particularly affected by the death of a child of one of my patients.  I don’t just know the mom.  I know the aunts and grandparents of this precious child.  The mom and I were pregnant at the same time, and we compared belly sizes and pregnancy symptoms.  The grandma made a special baby blanket to welcome her first grandchild, and she made one for my baby too.  See? They’re friends.  And this is the worst part of my job.

As I sat at the funeral just 10 days before Christmas, I grieved with everyone else who was there.  My professional objectivity was no where to be found.  And in the middle of the hustle and bustle of Christmas season, I’ve been forced to pause.  Look around me.  Look at my children.  Look at my husband, my extended family.  Remember that I’d rather make memories than wrap presents. Errands can wait till later if I can bake cookies with my youngest child.  Even dishes can wait if it means watching a TV show with my family. That unpredictable tragedies can happen to anyone.  My kids don’t want hugs anymore, but fist bumps and back scratches are still okay.  I made sure they all got those at bedtime last night.

We always talk about taking a step back and evaluating our priorities.  But when was the last time we really did?  I’ve been doing that in the last week.

Read the article here: https://tinyurl.com/y3l8esnw

The Women’s Health Initiative Observational Study followed over 81,000 women for almost 12 years.  They have found some interesting trends as the numbers have been crunched.  This latest study was published on February 14, 2019 in the medical journal, Stroke.

Postmenopausal women who consumed two or more artificially sweetened beverages per day had a statistically significant increased risk of stroke, coronary heart disease, and all-cause mortality.  In obese women who had a BMI of 30 or higher, that risk went up even more.

“Artificially sweetened beverages may not be harmless and high consumption is associated with a higher risk of stroke and heart disease,” one of the authors said in a statement.

Here’s my conclusion: Get rid of artificial sweeteners!  This is just one piece of evidence pointing to what natural medicine practitioners have been saying for years.  These chemicals are not meant for our bodies.  They do more harm than good.  Let’s all say “so long” to sucralose!  Adios, aspartame!

But I know how beneficial curcumin is (it’s the primary active ingredient in turmeric) as an anti-inflammatory and the research is plentiful in its use as pain control.  The anti-inflammatory effect is not limited to the joints.  It’s been shown to be effective for gut inflammation as well.

Traditionally, golden milk has been used for liver health, heart and brain health, immune system support (supposedly treats colds, flu, and sore throats), inflammation, skin health and healing, and is full of anti-oxidants.  Sounds good, doesn’t it?

Then I started reading about how to make golden milk.  Chopping, slicing, mashing fresh roots.  Simmer it in milk for 15 minutes, watching closely so it doesn’t scorch.  Then remove from heat and allow it to sit to continue infusing the milk with all that herbal goodness.  Strain the mixture through a cheesecloth.  Add honey to taste.  Then finally, you can drink it.

WHO’S GOT TIME FOR ALL THAT?  Not me.

So I was very excited when Metagenics released Golden Fusion, a powder version of golden milk that is added to warm water, coconut or almond milk.  It’s been so easy that I’ve been drinking my Golden Fusion every day for three weeks now.  Can I see any difference in how I feel?  Yes, I can.  (If you want details on what I have been noticing, please ask me in person!)  Is it doing everything that golden milk claims it does?  I don’t know yet.  But I’m going to keep drinking it and see.

The big question is, how does it taste?  It was quite good in sweetened coconut milk (I accidentally bought sweetened coconut milk. Oops!), and it was oh, so soothing when I had a cold with a very sore throat.  In unsweetened coconut milk and warm water, it’s okay.  By no means does it taste bad or bitter, but it’s not something that tastes like dessert either.

If you want to read more about golden milk, and Golden Fusion, in particular, click this link:

https://tinyurl.com/ybsh3qjp

Golden Fusion is available in our online supplement store.  Click the tab above for “Supplement Store.”  If you haven’t yet, you’ll need to create an account using your email address and password of your choice, then click “Shop Dispensary” and you’re ready to place an order. 

A recent study suggests that another mechanism may have a direct impact on testosterone levels: sugar consumption. A study with 74 men between the ages of 19-34 looked at the impact of 75g of glucose on serum (blood) total and free testosterone levels in men with varying glucose tolerance. Glucose ingestion was associated with a 25% decrease in mean testosterone levels regardless of glucose tolerance or BMI, and remained suppressed for 120 minutes. What is 75g of glucose equivalent to in real food terms? A can of Coca Cola has 75g, a McDonald’s M&M McFlurry has 84.8g, a cup of low-fat fruit yogurt has 46.7g, a Clif Z bar has 30g and a pumpkin spice latte (grande) has 50g of sugar. It’s easy to see how regular sugar consumption alone can add up to perpetually suppressed testosterone levels in men.

So what does this mean?  If you are concerned about your testosterone level, decrease or eliminate your sugar consumption.  Everyone knows we should eat less sugar, and here is one more reason we should do so.

Then have your testosterone levels measured with a saliva test, and be treated accordingly with physiologic dosing of bio-identical hormones, along with lifestyle changes, such as diet and exercise.

Deep belly breathing can drastically improve your health.  In fact, recently a patient told me, “Belly breathing has changed my life.”  That is exactly what he said to me, word for word.  No paraphrasing needed.  I even asked him if I could quote him, which I have done to many of my patients and now to all of you reading this.

If you’re wondering what belly breathing is, click HERE to my blog post about how to perform belly breathing.  But today we’re looking at WHY we should belly breathe.

Here are nine ways you can benefit from belly breathing…

1. Increased oxygen.  When you breathe deeply, you deliver more oxygen to every cell of your body.
2. Physical relaxation.  It’s hard to keep your muscles tense when you’re taking deep belly breaths.
3. Increased endorphins.  With belly breathing, you produce more endorphins, which help feelings of well-being and decrease pain.
4. Decreased blood pressure.  As physical tension decreases, the blood vessels also relax, which can lower blood pressure.
5. Decreased mental stress and anxiety.  Belly breathing can stimulate the parasympathetic nervous system, which counteracts the sympathetic nervous system.  This is medical speak for telling your body that there are no tigers hunting you and your family, and that everything is okay, resulting in lessening anxiety and stress levels.
6. Improved detoxification.  Your lymph system and liver work better under less stressful conditions, improving your body’s ability to eliminate toxins.
7. Improved digestion. With better oxygenation, your digestive organs work better.  This means more regular elimination and you absorb nutrients better too.
8. Improved adrenal function.  In my clinical experience, belly breathing is the best thing you can do to heal your adrenal glands.
9. Better sleep.  By turning down your stress signals, relaxing your body and your mind, increasing the oxygen in your body, it helps you sleep, too, especially by doing some deep belly breathing before bed.

And if you need more reasons, here are two more: 

1. It’s free.
2. You don’t need any special equipment.

So start today, right now would be even better.

I had a chance to explore the town a bit, try some interesting foods, have adventures getting around on the Max light rail, and wander through an amazing five-story bookstore.

FindWhy™ Genetic Testing for Weight Control looks at five genes that are known to have a significant impact on the metabolism of fats and carbohydrates and responsiveness to exercise. The genes in the FindWhy™ Genetic Testing were chosen by a very thorough review of research literature related to genes, exercise, obesity and nutrition. The genes tested are:

    •    FTO—Regulation of metabolism and satiety

    •    MC4R—Regulation of satiety and meal frequency

    •    ADRB2-E27Q—Sensitivity to carbohydrates and stress impact

    •    FABP2-T55A—Fat absorption and insulin regulation of sugar

    •    SH2B1—Regulation of insulin and leptin systems

Testing is performed on the DNA collected from cheek cells which are collected by brushing the three swabs on the inside of the mouth.

Testing your genes can give you specific dietary and exercise recommendations, such as eat five small meals a day or perform high intensity cardio exercise.  When you know that your body converts sugar straight into fat, it makes you think a bit harder about eating that piece of cake…

For more information about FindWhy™ Genetic Testing or to schedule your testing, call us at 208-433-9188.

Today, we learned about the newest theories of root causes of high blood pressure.  It was not a “you’ve got high blood pressure, take this medicine to lower it” kind of webinar.  It was about studies that show the three types of cellular dysfunction in blood vessels that cause high blood pressure.  In fact, a study that was discussed resulted in 62% of participants getting off their blood pressure medicine when these root causes were treated and cellular function was normalized!  Amazing!

Now, Karole is NOT telling you to dump your blood pressure medicine.  But it means there is hope in treating high blood pressure that may not include prescription drugs and corrects the underlying cellular dysfunction that is causing the high blood pressure to begin with.  Stay tuned as more research continues…

Menopause is a natural part of a woman’s life, and it’s marked by a decline in estrogen production, as well as other hormones. It’s believed that estrogen has a positive effect on women’s artery walls as well as keeping blood vessels flexible. Before menopause, a woman’s estrogen helps protect her from heart disease by increasing good cholesterol (HDL) and decreasing bad cholesterol (LDL).

Menopause and Heart Disease

When women undergo menopause the protective effect of estrogen declines. This alone does not explain the rise in women’s risk for heart disease, however, and it is something that researchers continue to try to explain.

Other factors that can affect women’s heart disease risks include:

• Diabetes: For women who do develop heart disease, this typically occurs ten years later than in men. Because of the associated risk factors of diabetes (obesity, high cholesterol), this ten-year advantage women have is lost.
• Metabolic syndrome: Metabolic syndrome is a combination of conditions that include high blood sugar, high blood pressure, high cholesterol, and excess body fat around the waist. Each of these individually increases women’s risks of developing heart disease, but when combined they are perhaps the most important risk factor for determining a woman’s heart attack or heart disease risk.
• Smoking: Women who smoke are more likely than male smokers to suffer a heart attack.

In addition, there are several steps you can take to help reduce your risk for heart disease. These include:

• Be more physically active: As little as 30 minutes of exercise daily can reduce women’s risk of heart disease by about 20%.
• Eat healthily: Choosing to eat fresh fruits and vegetables, whole grains, and other foods that are low in saturated fat, trans fat, and sodium can all help decrease your risk of developing heart disease.
• Reduce your stress: When we become stressed, our bodies release a series of hormones and chemicals that can increase our blood pressure, send our heart rate skyrocketing, and cause us to expend more energy than normal. Chronic stress (and the accompanying effects) can cause long-term strain on our arteries and cardiovascular system. Developing healthy coping mechanisms can help reduce this stress and in turn lower your risk of stress-induced health risks.
• Don’t smoke: As far as heart disease is concerned, smoking increases your blood pressure, reduces your capacity for exercise, and decreases good cholesterol (HDL). The risk of suffering a heart attack doubles when you smoke as few as four cigarettes a day.

Some in the medical community believe that maintaining proper estrogen levels throughout your life, even through menopause, can help your body retain the protective benefits.

How Abundant Life Health Care Can Help

The most effective way to diagnose hormone imbalances is through saliva testing. This gives us the most accurate snapshot of the “active” hormone levels currently in your body. We can then correct these imbalances using bio-identical hormones, nutrition, dietary supplements, and lifestyle changes.
At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your symptoms. In order for you to have the best outcomes, we address all of the factors that contribute to your wellness.

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

Though menopause is a very common occurrence, not every woman will experience the same symptoms in the same way. Because of these differences, there are a variety of myths and misunderstandings about menopause that persist.

Today we’re debunking some of the most common myths surrounding menopause. Five of these menopause myths include:

1. Menopause is just a phase.

Even the definition of menopause is often misunderstood.

Technically, menopause is the point at which a woman has gone 12 consecutive months without a menstrual cycle. Up until that point, she is pre-menopausal, after that point she is post-menopausal. Once a woman is menopausal, she will remain menopausal for the remainder of her life.

The average U.S. woman is 51-years-old when she officially becomes menopausal, and remains menopausal for 30 years. So is this just a phase? I don't think so - it is a significant portion of a woman's life!

A recent study showed that menopausal symptoms lasted an average of 7-12 years. Even the duration of symptoms doesn't meet my idea of "just a phase!"

2. If your mom was miserable after menopause, you will be too.

While it is true that women tend to have the same onset of menopause as their mothers, lifestyle plays a significant role in menopausal symptoms. There is much you can do nutritionally before menopause strikes to help minimize symptoms.

Phytonutrients, phytonutrients, phytonutrients! This means vegetables, and lot of them.  It is especially helpful to eat dark green, leafy vegetables like kale, spinach, chard, and broccoli.  Low intensity exercise, such as walking or yoga, can also be helpful to minimize hot flashes and night sweats.

We also have better treatment options with bio-identical hormones than your mother had. There's no reason to suffer through menopause just because your mother did. Research your options. And we really hope that bio-identical hormones (and our practice in particular) is your choice for menopausal treatment!

3. The earlier you start your periods, the earlier you’ll hit menopause.

The average age of menarche (the onset of menstrual periods) in the U.S. is currently 12.4 years old. In women born prior to 1920, the average age of menarche was 13.3 years old.

Yet the average age of onset of menopause in the U.S. has been 51 years old for decades. So there is no correlation between how old you were when you start your period and the age you will be when you start menopause.

The only somewhat accurate indicator? Genetics!

Women tend to go through menopause around the same age that their mothers did. However, that isn't very accurate either...

4. Blood tests are the gold standard to test hormone levels.

Hormones that are produced in a gland are released into the bloodstream. Hormones that are NOT produced in a gland (produced in fat, converted from other hormones, etc.) are NOT released into the bloodstream; these hormones are released directly into the tissues of the body. Therefore, a blood test shows the hormones that the ovaries (or other glands) are currently making.

After menopause, what are the ovaries producing? Little to nothing. This is exactly why we use saliva tests to look at hormone levels. Only 35-50% of a women's estrogen is made by the ovaries, leaving 50-65% of estrogen coming from elsewhere in the body.

To determine hormone imbalance, and if we've achieved the correct re-balancing of hormones, we need to know how much hormone is in a woman's tissues, so saliva testing is the best method to determine this.

5. Hormone replacement is dangerous.

When hormones are employed, starting with progesterone-only therapy can be a gentle and often effective treatment, although there are many cases when estrogen is of absolute benefit.

Unfortunately, the 2002 Women’s Health Initiative (WHI) findings of increased incidence of heart attacks, strokes, and breast cancer have caused many women to falsely believe that they must choose between the risk of heart attack or cancer and living with symptoms such as hot flashes, vaginal dryness, irritability, and more.

The WHI study was done using oral conjugated equine estrogen and medroxyprogesterone acetate, which is not the same thing as bio-identical progesterone. The general public, led by the medical community at large, does not typically differentiate between these hormones (conventional HRT) and therapies that employ bio-identical hormones (BHRT) such as estradiol and progesterone.

When hormones are given in physiologic doses, and in correct ratios, the risk profile is profoundly different. Knowledge is power and accurate expectations about menopause and the real risks and benefits of the many treatment options available will have profound impact not only on individual women, but may help to correct the spread of misinformation.

Do you have a hormonal imbalance? We can help.

At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your symptoms.

In order for you to have the best outcomes, we address all of the factors that contribute to your wellness. We can then correct these imbalances using bio-identical hormones, nutrition, dietary supplements, and lifestyle changes.

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

When considering treatment for the relief of menopausal and postmenopausal symptoms, women understandably seek out solutions that are safe and effective.

Often called natural or human-identical hormones, bio-identical hormones provide women undergoing the changes of menopause with safe and effective relief from their symptoms.

Bio-identical hormones are identical in molecular make-up, shape, and structure to the hormones that are naturally created in the human body. Alternative hormone therapy medications like Premarin and Provera use chemically-altered or synthetic hormones that do not match the hormones found naturally in the human body.

On the other hand, since bio-identical hormones are chemically identical they are also inherently compatible. This allows them to be easily absorbed and utilized by the human body.

What Is The Process?

Your clinician will work with you to identify your specific hormonal needs and develop a treatment plan. The process goes like this:

1. Your hormones are measured via a saliva test so that your clinician can identify any hormonal deficiencies.
2. Next you’re prescribed a specially formulated compound of bio-identical hormones to restore balance within your body and relieve menopausal symptoms.
3. Your prescription is filled at a local compounding pharmacy that is convenient for you, whether you live in Boise, Nampa, Twin Falls, or other areas.
4. Hormonal levels are monitored through periodic testing. This information helps your clinician revise the prescription as necessary.

How Abundant Life Health Care Can Help

At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your test results or your symptoms. In order for you to have the best outcomes, we address all of the factors that contribute to your wellness.

The most effective way to diagnose hormone imbalances is through saliva testing. This gives us the most accurate snapshot of the “active” hormone levels currently in your body. Based on the plan developed between patient and provider, these test results will assist our provider in prescribing the appropriate treatment and ideal dosage using bio-identical hormones.

Abundant Life Health Care works with many local compounding pharmacy right here in Boise.  We also work with compounding pharmacies throughout the Treasure Valley and beyond. Our providers prescribe individualized doses of bio-identical hormones to correct any underlying hormonal imbalances and these individualized treatments are made specifically for that patient by the compounding pharmacy. These treatments often include creams, triturates, troches, and capsules.

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

It’s a common belief that hormone replacement therapy should be the go-to solution for women suffering from the estrogen deficiency associated with menopause. Many women understandably begin to research natural and safe methods to alleviate their symptoms. 

While hormone replacement therapy can make a world of difference for many patients, not all hormone sources are created equal. That’s why we frequently recommend bio-identical hormones for their safety and effectiveness.

What is Different About Bio-Identical Hormones?

Often called natural or human-identical hormones, bio-identical hormones can provide safe and effective relief from menopausal symptoms. Bio-identical hormones are identical in molecular make-up, shape, and structure to the hormones that are naturally made in the human body. This is why bio-identical hormones are effective; their compatibility with the human body allows them to be safely absorbed and effectively utilized.

This stands in contrast to hormones like Premarin and Prempro, which are made from conjugated mare urine. While each of these contains natural hormones from horses, ultimately they are not bio-identical to humans. Any typical HRT drug like Provera and the combination drug Prempro, that list ingredients such as progestogens, progestins, or esterified estrogens are also not bio-identical.  The names may sound similar, but their molecular structure is very different.

Compatibility is important because the cells in our body respond to a specific hormone structure. When hormones that aren’t bio-identical are used, some patients may experience a variety of side effects ranging from minor to serious. Bio-identical hormones are exactly the structure of human hormones, and this is why they work effectively without the accompanying range of side effects.

How Abundant Life Health Care Can Help

The most effective way to diagnose hormone imbalances is through saliva testing. This gives us the most accurate snapshot of the “active” hormone levels currently in your body. Based on the plan developed between patient and provider, these test results will assist our provider in prescribing the appropriate treatment using bio-identical hormones.

Abundant Life Health Care works with a local compounding pharmacy right here in Boise. Our providers prescribe individualized doses of bio-identical hormones to correct any underlying hormonal imbalances and these individualized treatments are made specifically for that patient by the compounding pharmacy. These treatments often include creams, triturates, troches, and capsules.

At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your test results or your symptoms. In order for you to have the best outcomes, we address all of the factors that contribute to your wellness. 

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

When women undergo the hormonal changes of menopause, everyone expects the common side effects of mood swings, sleep loss, and especially hot flashes. It can be surprising to discover that for some women, hair thinning can occur during and after menopause.

When women’s hormone levels decline naturally over time, the protective effects of female hormones can also decline. Depending on your genetic risk and sensitivity, androgens can progressively weaken your hair follicles and cause some form of hair loss. 

There are other contributing factors to menopausal hair loss and it is important to identify and treat the root of the problem, rather than symptoms alone.

Menopausal Hair Loss Contributing Factors

While declining hormone levels may be the most obvious culprit, there may be other factors in play. These can include the following:

• Thyroid dysfunction
• Certain autoimmune disorders
• Nutritional deficiencies
• Unmitigated stress
• Genetic predisposition

It’s understandable why preventing hair loss is important. For many women, hair is an important part of identity, confidence, and self-esteem. When loss of hair impacts your self-esteem, it can certainly have psychological effects like depression, anxiety, or social withdrawal. 

There can be a financial cost, too. Many women spend hundreds of dollars (or more) trying various shampoos, scalp treatments, and supplements which claim to stop and reverse hair loss.

No matter what is causing your hair loss, there are options and solutions available to you. Abundant Life Health Care will work with you to identify any hormonal changes or to determine if there are other underlying causes for your hair loss and help you regain your confidence.

How Abundant Life Health Care Can Help

When suffering hair loss, it’s important to identify the root of the problem rather than simply treating symptoms. While hormone replacement therapy can relieve symptoms of menopausal hair loss, we have found great success at correcting hormonal imbalances using bio-identical hormones, nutrition, dietary supplements, and positive lifestyle changes. 

Self-care is always important and can help you manage your stress as you find solutions to your hair loss. It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

Menopause marks a time of unpredictable hormonal fluctuations for women. Hormonal levels are closely connected to mood and overall well-being, and this is why some women may be at an increased risk for depression as they reach middle-age.

“Women going through the menopause are four times more likely to suffer from depression than women who are younger than 45,” according to Dr. JoAnn Pinkerton, the executive director of the North American Menopause Society.

During perimenopause, women’s estrogen levels gradually decrease. These hormones are responsible for maintaining the proper function of your body and when one is dramatically reduced or increased, there are consequences to your physical and emotional wellbeing.

Mood Swings & Depression

Mood swings are a common symptom for women in menopause, and it is normal to occasionally or briefly feel sad, down, or otherwise “blue.”

These mood swings can progress into depression as a symptom of other problems or ordeals in life, though is typically short in duration. There are a combination of factors that can contribute to mood swings and worsen depression and these can include overall stress levels and feelings about body image, aging, and sexuality. 

Depression is considered clinical when it is long-lasting and caused by a chemical imbalance, and should be treated accordingly. Some women may be more likely to suffer from depression due to family history and other contributing biological factors.

Common Depression Symptoms

Changing levels of estrogen during the perimenopausal period can have noticeable effects on your health. Common symptoms of menopause-related depression include:

• Decreased interest in activities you normally enjoy
• Fatigue or loss of energy
• Difficulty concentrating
• Feelings of guilt or worthlessness
• Thoughts of suicide
• Change in appetite
• Change in sleep patterns

Not all women will experience symptoms in the same way. If you’re suffering from depression and believe it may be related to menopause, it may be time to get help from our experienced and compassionate team at Abundant Life Health Care.

How Abundant Life Health Care Can Help

When suffering from depression, there are several important things that can help you begin to find relief from symptoms and improve your quality of life. Treating the whole person is what’s most important and identifying the root of the problem, rather than simply treating symptoms. 
While hormone replacement therapy can relieve symptoms of menopause, including depression, we have found great success at correcting hormonal imbalances using bio-identical hormones, nutrition, dietary supplements, and positive lifestyle changes. Self-care is always important and can help you manage your stress and cope with and even overcome depression.

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

For women already experiencing the myriad of changes that accompany menopause, sleep disruptions can prove to be particularly troubling. Changing levels of estrogen and progesterone can cause several menopausal symptoms that influence quality and duration of sleep, like hot flashes and nighttime sweating. 

Women’s sleep cycles are maintained through a complex balance of hormones, and the fluctuating levels of progesterone and estrogen before, during, and after menopause can cause sleep disturbances.

Common Menopausal Insomnia Symptoms

There are three different stages that insomnia can appear: perimenopause, menopause, and postmenopause. Menopause related insomnia can be worsened or combined with a variety of related symptoms including:

• Hot flashes
• Night sweats
• Irritability and mood swings
• Changes in libido

Perimenopause can begin as many as ten years before menopause. During peri-menopause is when progesterone and estrogen levels begin to decline to an extent that may trigger menopause-related symptoms like hot flashes or nighttime sweating. Experiencing these symptoms can give you temporary sleep disturbances and in some cases insomnia.
You have typically reached menopause after a full year (12 months) without a menstrual cycle. Symptoms may be more pronounced and frequent during menopause. 

What Can Help Me Get Better Sleep Quality?

Aside from treating hormone imbalances, there are several ways you can improve your sleeping environment, minimize the impact of your symptoms, and potentially improve the quality of your sleep. These can include:

• Stick to a comforting nighttime sleeping routine or schedule.
• Avoid alcohol or tobacco before sleep.
• Avoid bright screens of electronics before sleep.
• Keep your room cool and comfortable.

When these aren’t enough to help you catch your well-deserved sleep, it may be time to get help from our experienced and compassionate team at Abundant Life Health Care.

How Abundant Life Health Care Can Help

In many cases, doctors choose to treat what they believe to be the primary cause of your insomnia: menopause. While hormone replacement therapy can relieve symptoms of menopause, we have found great success at correcting hormonal imbalances using bio-identical hormones, nutrition, dietary supplements, and lifestyle changes.

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

When working properly, hormones help us live happier and healthier lives. They’re a normal part of bodily function and are responsible for important processes like our ability to sleep soundly, concentrate easily, maintain healthy bone density, have normal sexual functions, and can even positively influence our moods. When hormones are not in balance or not working as intended, they can negatively affect each of those processes and cause us a wide range of other physical and emotional distresses.

In order to provide long-term protection against osteoporosis, sexual dysfunction, breast cancer, and other disorders, it’s important to have your hormone levels tested to ensure they are at optimal levels. It’s much easier to receive help and make the necessary changes to improve your overall wellness once you know specifically which hormones are out of balance.

How Are Hormones Tested?

Measuring your hormone levels can be performed with several different tests, but the two most common are blood and saliva testing. Unfortunately, hormone levels from blood tests mostly indicate inactive hormones. For these and other reasons, ALHC believes blood tests are not the best way to test hormone levels.

In blood testing, samples are drawn and plasma is then separated from the sample to measure hormone levels. These measurements are of the hormones bound to carrier proteins as well as unbound hormones. Blood collection is considered an invasive method hormone testing.

At ALHC, we believe saliva testing to be the most accurate method of testing hormone levels because it more accurately reflects any absorbed and bioavailable hormones. Active hormone levels are important to measure as they help identify any excesses or deficiencies that may be causing your symptoms.

Accurate hormone readings are particularly important when using topical hormone therapy. Hormones are delivered to tissues by red blood cells, but any plasma that’s tested doesn’t contain red blood cell membranes. As a result, blood testing doesn’t accurately reflect current hormone levels from topical treatments. Studies show that this method of delivery results in increased tissue hormone levels (thus measurable in saliva), but there’s not a parallel increase in plasma levels. Because of this, blood testing should not be used to monitor topical hormone therapy.

What Hormones Can Be Tested?

Abundant Life Health Care tests for a variety of hormones. Each plays a unique role inside the bodies of both women and men, and must be properly balanced to prevent symptoms and promote long-term wellness.

Estriol (E3)
Estriol is considered the weakest of the three estrogens. It has been found to provide some protection from the stronger estrogens in the body. It can be used to control some of the symptoms of menopause including hot flashes, vaginal dryness, and insomnia.

Estradiol (E2)
Estradiol is the strongest form of estrogen. When a deficiency exists it can cause hot flashes, night sweats, insomnia, memory loss, and strong changes in mood.

Progesterone
Progesterone is the bio-identical hormone known to block or protect against the proliferative effects of Estradiol (E2). It is protective for breast and endometrial tissue. When replaced in physiologic doses, it can stabilize mood, increase mineralization of bone, reduce PMS and post-menopausal symptoms, and decrease cancer risk. In males, it is protective to the prostate gland. It’s best supplemented topically or sublingually.

Testosterone
Testosterone is the major sex hormone in males, and is produced in the testes. In women, it is produced in the adrenal glands and ovaries. It’s essential for sexual function, cardio-protection, stamina, muscle strength, bone density, and stable sugar metabolism.

DHEA
DHEA is an adrenal hormone which may also be converted to testosterone and estrogen. DHEA supplementation, in addition to supporting adrenal health / energy, can optimize testosterone levels in women.

Cortisol
Cortisol is the adrenal gland’s primary glucocorticoid, secreted in a known 24-hour pattern called a diurnal rhythm. It’s essential for carbohydrate metabolism and immune modulation. It is foundational for energy production and optimal thyroid function.

How Abundant Life Health Care Can Help

The most effective way to diagnose hormone imbalances is through saliva testing. Saliva tests gives us the most accurate snapshot of the active hormone levels currently in your body. We can then correct these imbalances using bio-identical hormones, nutrition, dietary supplements, and lifestyle changes.

At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your symptoms. In order for you to have the best outcomes, we address all of the factors that contribute to your wellness. 

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

Hormonal imbalances don’t just affect women. In fact, most men will experience a decline in testosterone levels at some point during their life. Declining testosterone levels are commonly seen in men starting in their 40s, and levels continue to decline approximately 10% per decade. The process is often gradual, but can have significant consequences. Low testosterone in men is a medical condition known as andropause, which means low androgen hormone (i.e. testosterone) level. By the time men reach their 80s, some level of andropause occurrence reaches 90% of men.

Andropause naturally occurs when testosterone production declines while the levels of testosterone-binding proteins increases. The result is that levels of “free testosterone” available to the body are lowered. Unless your doctor is specifically assessing testosterone levels, it can be easy to overlook or mistaken for other conditions like depression.

This is unfortunate because of the important role testosterone plays inside men’s bodies. In men, testosterone helps maintain both physical and mental health by increasing energy, preventing fatigue, maintaining normal sex drive, and increasing strength of structural tissues. The first step toward resolving hormonal imbalances like andropause is to identify the symptoms you may be experiencing. 

Low Testosterone Symptoms in Men

Symptoms commonly associated with decreased testosterone levels deficiency include:

• Night sweats
• Hot flashes
• Low sex drive
• Erectile dysfunction
• Moodiness, irritability, & depression
• Reduced critical thinking ability and difficulty concentrating
• Reduced flexibility
• Reduced body hair
• Reduced strength and stamina
• Loss of muscle mass
• Aches and pains
• Difficulty recalling memories

What Other Hormonal Imbalances Can Men Experience?

Low testosterone is not the only hormone imbalance that a man can experience during his life. It’s not uncommon for an excess amount of estrogen to be discovered with accompanying andropause. Excessive estrogen in men can be associated with prostate gland diseases, such as benign prostatic hypertrophy and prostate gland cancer. Excess estrogen in men is also associated with altered mood and metabolism.

It’s important to resolve testosterone deficiencies and other hormonal imbalances before they can cause long-term consequences. Long-term testosterone deficiency can be associated with insulin resistance and diabetes.

Some of the ways men can counter andropause symptoms and raise their testosterone levels include the following:

• Managing and reducing stress
• Adequate nutrition
• Dietary supplements
• Regular exercise
• Androgen replacement therapy

How Abundant Life Health Care Can Help

The most effective way to assess your current hormone levels and identify any imbalances like andropause is to perform a saliva test. These tests are more helpful than blood tests because they allow us to determine your active tissue levels rather than the inactive hormones found in blood tests. Saliva testing also has the advantage of giving us the average of your hormone levels over the course of a day, as opposed to a one-time level of a blood test.

At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your symptoms. In order for you to have the best outcomes, we address all of the factors that contribute to your wellness and help provide you with solutions to improving your overall health.

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

It’s a common belief that estrogen deficiency resulting from ovarian failure is the primary cause of menopause, but did you know that estrogen dominance is more frequently the culprit of troubling symptoms? Estrogen dominance occurs when a woman’s body has too much estrogen relative to progesterone.

In “Estrogen Dominance is Really Progesterone Deficiency,” Dr. Jay Mead points out that, “although estrogen levels do decline with age (approximately 40 - 60% at menopause), more relevant is the fact that progesterone levels plummet by close to 90% at menopause from premenopausal levels.”

Under the impression that estrogen deficiency is causing their symptoms, many women go to see their doctor about estrogen replacement. However, the symptoms of estrogen dominance can begin even in your thirties and continue as you approach perimenopause. Identifying if your symptoms are caused by estrogen dominance is an important step toward receiving the correct treatment.

Estrogen Dominance Symptoms

There are a broad range of symptoms that can arise when too much (rather than too little) estrogen is produced in the body. The symptoms of estrogen dominance can last for 10-15 years as women approach perimenopause. Some of the common symptoms include:

• Mood swings (can include depression and irritability)
• Weight gain around the abdomen and hips
• Fatigue
• Hot flashes
• Night sweats
• Hair loss
• Bloating from water retention
• Memory loss, or difficulty concentrating
• Decreased libido
• Breast tenderness and swelling
• Cold hands and feet (symptoms of thyroid dysfunction)
• Difficulty sleeping

What Can Cause Estrogen Dominance?

In a normal menstrual cycle, estrogen is the dominant hormone for the first two weeks leading up to ovulation. In the final two weeks, that estrogen is balanced out by progesterone. 

Where problems arise is when women enter perimenopause and experience cycles without ovulation. When this happens, estrogen isn’t balanced out by progesterone and symptoms occur. Other contributing factors of estrogen dominance can also include:

• Impaired immune function
• Excess levels of stress
• Excess body fat
• A low-quality diet containing excess refined carbohydrates

How Abundant Life Health Care Can Help

The most effective way to diagnose hormone imbalances like estrogen dominance is through saliva testing. This gives us the most accurate snapshot of the “active” hormone levels currently in your body. We can then correct these imbalances using bio-identical hormones, nutrition, dietary supplements, and lifestyle changes.

At Abundant Life Health Care, we understand that treating hormonal imbalances means addressing more than just your symptoms. In order for you to have the best outcomes, we address all of the factors that contribute to your wellness. 

It’s our goal to help you discover your optimal energy and wellness. Request an appointment to start your journey toward abundant health today.

noun informal

noun: digital detox; plural noun: digital detoxes

Is there a difference?  Is one better than the other?

It’s a four-letter word with -ing attached. Ugh.  But it’s January and so many people are thinking about it.  Since I started working with healthy lifestyle and weight loss programs a few years ago, I’ve done a lot of thinking and researching about what makes one person be a successful dieter.  

Of all the things I have read, I have narrowed it down to the one thing that makes someone be a successful dieter: controlling temptation.  That’s right—controlling temptation.  I don’t think willpower really truly exists.  It boils down to the number of temptations each person experiences.

Let me explain.  Let’s say that every person who is dieting cheats on their diet after 20 temptations.  If you face 20 temptations before lunch, your diet is over.  However, if you face 20 temptations after 2 weeks before you cheat on your diet, that is 2 weeks where you’ve made really good progress!

Successful dieters arrange their lives so they are not faced with frequent temptations.  How do you do this?  If your temptation is cookies, don’t have them in the house.  If your temptation is picking up fast food on your way home from work, make sure you plan a menu and have easy, quick, and healthy meals planned.  You can’t control when a co-worker (or a patient) brings lovely treats to the office, but you don’t have to stare at it all day.  Take your bite or two and put the rest away.  

And that reminds me, I have chocolate stashed in my desk drawer that I forgot about… Out of sight, out of mind.  But that chocolate is going to stay there.  At least for today.

What are other ways for you to avoid temptation?

If these are in your pantry, stop what you’re doing and throw them away:

• Shortening
• Vegetable oil (soybean, sunflower, safflower, canola oils)

These are highly processed and are found everywhere in the Standard American Diet.  They are unstable, pro-inflammatory, and are linked the increase of inflammatory diseases such as heart disease, Type 2 diabetes, arthritis, asthma, cancer, and auto-immune diseases.

For high heat cooking (stovetop cooking medium-high or above, baking above 400 degrees Fahrenheit):

• Ghee
• Grass-fed butter
• Avocado oil

For low heat cooking (stovetop cooking on low to medium temperature, baking at 350 degrees Fahrenheit or below):

• Extra-virgin olive oil
• Coconut oil

Room temperature (do not heat):

• Above oils
• Macadamia oil
• Walnut oil

These are great as salad dressings, drizzled on cooked vegetables, etc., and not for cooking.

Tips:

• Store oils in dark (not clear) bottles
• Do not store on the kitchen counter near the stove
• Buy only the amount of oil you will use in 2 months
• Organic designation prohibits GMOs as well as hexane use for oil extraction
• Purchase unrefined, cold-pressed or expeller-pressed oils

Since I wrote this post, I’ve printed it and keep it on my fridge, so it’s a convenient reference when I’m cooking.  I hope you find it useful, too!

1. The USPSTF recommends against the use of combined estrogen and progestin for the prevention of chronic conditions in postmenopausal women.
2. The USPSTF recommends against the use of estrogen for the prevention of chronic conditions in postmenopausal women who have had a hysterectomy.

What these recommendations don’t address is the use of progesterone for prevention of chronic medical conditions. Unfortunately, people perusing the internet or viewing their nightly news programs will see only “Hormone Therapy Not Recommended; Gov’t task force warns against long-term treatment.”  As a provider specializing in hormone balancing, my role as teacher is a crucial one as I educate my patients on the benefits of hormone replacement.   Long term hormone therapy can certainly be effective in reducing the risk and incidence of chronic disease, however the type of hormone used, the dosage, the combination with other hormones and the route of administration all matter.  It's all about balance! Important points to consider are:

• Progesterone is not the same as progestin
• Progesterone has protective effects to the uterine lining
• When used with estrogen, progesterone has not demonstrated an increased incidence of breast cancer (unlike combined estrogen and progestin [synthetic hormone] therapy)
• Progesterone use by women has been associated with a decreased risk of:
• Estrogen dependent cancers including breast cancer
• Cardiovascular disease
• Osteoporosis
• Alzheimer's disease
• The WHI study used oral estrogens.  Topical administration of estrogen has been shown to have significantly reduced cardiovascular risks.
• Over ½ of all postmenopausal women in the US report having used some form of hormone therapy.  

It is my job to serve as an essential resource for patients in what can be a confusing journey.  

References:

http://www.uspreventiveservicestaskforce.org/draftrec.htm
http://www.cdc.gov/nchs/data/misc/hrt_booklet.PDF
Fournier A et al. Breast Cancer Risk in Relation to Different Types of Hormone Replacement Therapy in the E3N-EPIC Cohort. Int J Cancer (2005); 114(3):448-54.
Holtorf K. The bio-identical hormone debate: are bio-identical hormones (estradiol, estriol, progesterone) safer or more efficacious than commonly used synthetic versions in hormone replacement therapy? Postgraduate Medicine. 2009; 121(1): 1-13.
Fitzpatrick LA, Pace C, Witta B. Comparison of regimens containing oral micronized progesterone or medroxyprogesterone acetate on quality of life in postmenopausal women: a cross-sectional survey. J womens Health Gend Based Med. 2000;9(4):381-387.
Menon DV, Vongpatanasin W.  Effects of transdermal estrogen replacement therapy on cardiovascular risk factors. Treat Endocrinol. 2006;5(1):37-51.
Vongpatanasin W, Tuncel M, Wang Z, Arbique D, Mehrad B, Jialal I.  Differential effects of oral versus transdermal estrogen replacement therapy on C-reactive protein in postmenopausal women.  J Am Coll Cardiol. 2003 Apr 16;41(8):1358-63.
Abbas A, Fadel PJ, Wang Z, Arbique D, Jialal I, Vongpatanasin W.  Contrasting effects of oral versus transdermal estrogen on serum amyloid A (SAA) and high-density lipoprotein-SAA in postmenopausal women.  Arterioscler Thromb Vasc Biol. 2004 Oct;24(10):e164-7.
Shifren JL, Rifai N, Desindes S, McIlwain M, Doros G, Mazer NA. A comparison of the short-term effects of oral conjugated equine estrogens versus transdermal estradiol on C-reactive protein, other serum markers of inflammation, and other hepatic proteins in naturally menopausal women.  J Clin Endocrinol Metab. 2008 May;93(5):1702-10. Epub 2008 Feb 26.

• Cognition and IQ
• Working memory
• Spatial memory
• Growth
• Cortisol production and secretion patterns
• Neurotransmitter secretion patterns
• Mood and motivation
• Cancer risk
• Propensity to try other drugs

Help your teen(s) sort fact from fiction: Start early. You want your message to be there ahead of the other messages they are going to be getting. Begin the conversation by asking, “Okay, so tell me what you know about marijuana”. Let your child talk, uninterrupted, until they tell you all they know. If some of their information is incorrect, before supplying them with the correct information, ask them the following questions:

• "I'm curious how you got that idea about marijuana?"
• "I hear you saying that marijuana isn't that bad for you because John said it's legal, but where do you think he's getting that information?"
• "I know a lot of people think that marijuana isn't as bad for you as alcohol but there's a bit more to it than that. I think we should talk about it."

Let your kids know you are with them every step of the way:
What do I do if I am tempted?

• Make it very clear to your kids that you are always open to talking to them at a moment's notice if they feel pressured or tempted to say 'yes' to marijuana.
• Let them know that if they are at a party or a friend's house and marijuana is present, they can call you to be picked up regardless of the time or day.
• Also, while you may think your child knows how you feel about using marijuana, make sure to express what your expectations are around substance use while they are teenagers.
• You can tell your child, "We expect you not to use any substances because we know how harmful they can be to your health. If something comes up and you need help, we're here for you no matter what."

Suggested responses to temptation:

• "Nah, I'm trying to quit." (then change the subject)
• "My parents can smell that stuff a mile away. They'd kill me, dude."
• "I've got so much to do tomorrow (sports event, studying, musical show). Can't do it."

Talking to your child about marijuana use doesn’t have to be a scary or intimidating experience. Greater communication can create a stronger bond between parent and child; one that brings mutual trust and respect.

References: Hiatt K. Talking to Teens About Marijuana--9 Dos and Dont's. US News & World Report Health. http://health.usnews.com/health-news/family-health/childrens-health/2010/12/12/17/talking-to-teens-about-marijuana-9-dos-and-donts. Accessibility verified 9/7/2016
Marijuana: Facts Parents Need to Know. NIH: National Institute on Drug Abuse. https://wwwdrugabuse.gov/publications/marijuana-facts-parents-need-to-know/talking-to-your-kids-communicating-risks. Accessibility verified 9/6/2016