Posts Tagged ‘perimenopause’

How To Balance Hormones Naturally

balance hormones naturallyIt seems like just when I have the hormonal pathways figured out I am gently reminded of how much I don’t know. To me, that is the beauty of trying to understand a system that continues to elude us. The learning is endless.

In my previous blogs, I have discussed the varying components to hormones. What are the different hormones? What are the functions of each one? Why do they become imbalanced? How do we check for them? What medications can we use?

This month is all about my two favorite topics: Hormones and anything natural!

The complexity of the hormonal pathways is similar to our highway system. One road may lead to multiple different avenues with multiple different ways to get there. Just so, there is no one correct way to bring things into alignment.

Let’s take a look at how we can naturally keep our hormones balanced and how to naturally bring them back into balance if an imbalance were to occur.

  1. Maintain weight. With a higher body fat percentage, more adipose tissues are available to covert to Estrogen. This conversion results in worsening estrogen dominance, which leads to decreased metabolism, insulin resistance, increased weight gain, and subsequent imbalance.

    Solution:  Strength train 3-4x/wk. Increasing muscle mass helps maintain insulin regulation and metabolism resulting in lower body fat.

  2. Adequate sleep. Without proper quality and quantity of sleep, cortisol levels may fluctuate greatly throughout the day in an effort to support basic daily functioning. When cortisol levels are unable to synchronize with our natural flow, it places the body into “stress mode.”  In anticipation of the stress, insulin, once again, is down-regulated and thyroid functioning slows. This leads to cravings, mental fogginess, slowed reaction times, and decreased metabolism. This can cause an increase in weight and therefore, worsening estrogen dominance.

    Solution: Sleep. Sleep. Sleep. Allow the body to rest in the full capacity it needs. Many people have told me, “Oh, I can function with just 4 hours of sleep.” Sure, maybe in the short-term. But in the long run, the body can’t sustain optimally under constant tension. Just like a car can’t run on empty, neither can you. Fuel up with sleep.

  3. Limit supplements. Why take something if your body doesn’t need it just because some limited research claims it can prevent Disease X or Symptom Y, only to come back in a few years claiming it is not beneficial at all. Overloading with a garland of drugs in a hopeless promise to health is becoming one of the leading causes of imbalances. Supplements stimulate the adrenal glands in ways we don’t yet understand. So what is all of this REALLY doing to us a decade from now. Be picky with what goes in your body.

    Solution: Have an open discussion with your physician regarding any non-prescription medications, even if you think it is not significant. Blood work can be done to check certain vitamin levels. If you are depleted, taking a supplement maybe beneficial. But only after asking the question, why are the levels abnormal in the first place?

  4. Meditate: Google “meditation” and you will find no shortage of studies proving meditation is ONE of the BEST healing therapies available. It doesn’t have to be for a gazillion hours or on top of a mountain. It can be for a few minutes with your feet firmly planted on the ground. Meditation is an ancient remedy that has gotten lost in the confusion of our techno-driven world. As meditation is finding its way back to us, it is worth trying.

    Solution: Take five minutes daily in a quiet uninterrupted place and observe your breath. Observe the chaos leaving and peace entering. Envision your entire system coming into balance working harmoniously so that you can become the best version of yourself.

  5. Self-Love.We have been conditioned to believe that taking time out for ourselves is selfish. When we allow self-criticism, judgement, and negativity to invade our space, our system starts to believe that we are less than. We begin to feel we are not worth the effort it takes into becoming healthy. Before we know it, the downward spiral has begun. This self-destructive process leads to depression, anxiety, poor sleep, and addictive behaviors. These choices once again puts the body into the familiar space of fighting stress.

    Solution: Daily positive affirmations are powerful tools. Every morning before starting the day, choose an affirmation, look yourself in the mirror and repeat it until you believe it. Then walk out the door with your head held high knowing you are worth SO MUCH more than ANYTHING that defines you.

Listening to your body is one of the best ways to ensure never getting lost on the road to healing!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Dr. Raman’s Favorite Holiday Recipe

holiday recipeI remember a time when the only place you could find me was in the kitchen.  No silly…..it wasn’t because I was eating all the time, it was because I loved feeding others. I still do.

In 2014 in a matter of months, I developed sudden food allergies to delicacies I used to love to cook and indulge in. Being a vegetarian since childhood, I was already limited in my food choices. When the list of what I couldn’t eat became longer than what I could eat, the kitchen was the last place I wanted to be.

I didn’t even care to find alternatives to my favorites, I just quit searching.

For health reasons, I took my nutrition one step further and became vegan May 2018. I feel better now than ever before. Over the last couple of months, I have started tip-toeing back to the one room in the house that once gave me solace.

I thought this month we could have a little fun with a holiday recipe. I have been experimenting with the Instapot to see if my life could become any easier with the InstaPot. Verdict is still out!

Enjoy this Indian variation of a holiday favorite of mine.

Vegetable Pulao InstaPot (Main Course)

Ingredients

  • 1 cup Basmati Rice– rinsed
  • 1 tbsp Oil
  • 1 Green Chili Pepper
  • 1/2 cup Onion sliced
  • 1/2 tbsp Ginger minced
  • 1/2 tbsp Garlic minced
  • 1/2 cup Tomato chopped
  • 1 Potato medium, cut into small peices
  • 2 cups Mixed Vegetables (Carrots, Green Beans, Peas, Corn, Edmame) frozen or fresh
  • 1 1/4 cup Water

Spices

Whole Spices (available at any Indian grocery store)

Instructions

  1. Turn on InstaPot to saute mode and allow to heat. Add oil and once oil warm add the, whole spices. Sauté 30 seconds until the cumin seeds change color.
  2. Once the whole spices start to sizzle and sputter, add the green chili, onion, ginger and garlic. Sauté until the onion becomes transparent.
  3. Add tomato and spices. Mix well with other ingredients. Next add the potatoes and mixed vegetables. Mix until everything is blended.
  4. Add the rice and water. Mix well. Close the lid with vent in sealing position.
  5. Change the InstaPot to MANUAL for 4 minutes/high pressure.
  6. As the InstaPot begins to beep, do a natural pressure release (NPR) for approx. 10minutes. Once all the pressure has been released, open the lid.
  7. Fluff the rice gently with a fork to mix the rice with the vegetables that may have settled at the bottom.

Pulao is a hot ticket item at any party! Enjoy the warm comforts of home cooking without the unnecessary calories of processed foods!

Wishing you and your families a happy, safe and joyous holiday season!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Have You Seen My Metabolism Anywhere?

metabolismWe all know it is coming. We fight it tooth and nail. We don’t give into the relentless annoyance of it. But yet, somehow it always seems to have the upper hand. And by “it”,  I mean your metabolism or lack thereof.

How is it that three little numbers makes us lose so much sleep?

Before starting yet another dieting spree, let’s take a step back and understand what metabolism is and how it changes through the aging process. If we don’t understand it, we can’t change it.

Metabolism is a “series of chemical reactions that sustain the living state of organisms and cells.” Metabolism can slow one to two percent each year after the age of 30.

Nutrition is the KEY to metabolism! Carbohydrates, protein, fats, minerals and vitamins comprise the majority of fuel needed to keep metabolism operational.

Let’s take a brief look at how each one plays a role.

  1. Carbohydrates: This includes starch, sugar and fiber. When eaten in moderation, carbohydrates are broken down to fuel metabolism.
  2. Protein: Proteins are the main tissue builders in the body. They are part of every cell in the body. Proteins help in cell structure and function. They are also vital in supplying nitrogen for DNA and RNA genetic material and energy production.
  3. Fats: Fats produce twice as much energy as either carbohydrates or protein. They help form the cellular structure, help absorb fat soluble vitamins and provide a reserve storage for energy.
  4. Minerals and vitamins: Minerals do not play a direct role in energy needs but play an important role in metabolism. Vitamins are essential compounds that the body doesn’t produce and therefore relies up nutritional intake.

What are some other potential causes of a slowed metabolism?

  • Hypothyroidism and other endocrine issues
  • Inadequate sleep
  • Chronic stress
  • Exogenous hormone intake
  • Hormonal imbalance (low estrogen and testosterone)
  • Medication side effects
  • Excess supplement intake
  • Excess fat intake
  • Calorie deprivation
  • Low muscle mass

The good news is that there are ways to naturally increase our metabolism. But first understand something. Chasing after a “goal” weight or “ideal” size is unrealistic and can lead to frustration and disappointment. The scale doesn’t take in to account skeletal density, muscle mass or fat reserves. It only tells you an absolute number, a number which is false and misleading.

Don’t panic yet. We are not doomed forever. Here are some simple ways (many of which we have seen before) to raise your metabolism.

  1. Assessing the Resting Metabolic Rate (RMR). The Resting Metabolic Rate test (RMR) determines the amount of calories your body is using at rest. The results of a Resting Metabolic Rate test can tell if you have an increased or decreased metabolism, and if your body primarily uses fats or carbohydrates for energy. This information can be used to determine the amount of calories you need to eat each day to maintain or lose weight. The testing is done by breathing into a mask that measures your Oxygen –Carbon Dioxide exchange.
  2. Increase muscle mass. Strength training three to four times a week is mandatory when trying to increase metabolism. Developing and maintaining muscle mass allows the RPR to increase. Every pound of muscle uses approximately six calories a day to sustain itself, while each pound of fat burns only two calories daily.
  3. Eat. Calorie deprivation causes the body to go into crisis mode. As a preservation mechanism, the body slows down its metabolic response by storing fat and calories. Adding protein to every meal allows a constant release of glucose and maintains insulin regulation.
  4. Drink up. Dehydration is the killer when it comes to a slow metabolism. Calories need water to process. Even small levels of dehydration can cause  a slowing of the RPR.  Try for a goal of 90oz/day. If you struggle to get down your daily water quota, consuming fresh fruits that contain natural water is a great alternative.
  5. Sleep. Think of sleep like pulling into the gas station. We have to bring the car to a complete stop before we can fuel up. Just the same, sleep forces us to stop so that the body may refuel. If we compromise on sleep, we wake up on an empty tank of gas and expected to go the same distance as if the tank was full. Not possible. To sustain life, the body saves energy by decreasing metabolism.
  6. Question your medications and supplements. Just because it doesn’t say it on the package insert doesn’t mean it can’t happen. Assume everything going into your mouth is the cause until you proven otherwise. See what lifestyle changes you can make that could help you get off of prescription drugs.
  7. Maintain zero expectations. Our body will never be how it was in our 20’s and 30’s. So how can we expect it to respond in the same manner? Don’t be disappointed because you lost “only three pounds”. Be happy you didn’t gain three pounds. Body fat percentage, changes in clothing fit, how you feel is the REAL goal.

Don’t set yourself up for disappointment by looking for a solution under every advertisement. In the US, the weight loss market is a billion dollar industry! If these companies claim to have the answer, then how come we are still the most overweight nation? These are empty promises. The diet pills, the latest calorie restricted programs that leave you emaciated and crabby, the guaranteed “to lose 20# in 20 days” nonsense.  THEY DON’T WORK.  Don’t waste your money. Our parents and grandparents didn’t seem to struggle as we are now. So how come it is the topic of almost every conversation? What was once a simple seamless process of aging has now become a race against who can promise the fastest results.

If we stop for a second and reflect, in every moment of life our bodies are in constant conversation with us. The symptoms we experience are the body’s attempt to get our attention. A slowed metabolism isn’t something to become consumed by.  It is an opportunity to live a healthier lifestyle. Rather than trying to “fix” it, listen to what it has to say.

There is no fast way to lose weight. Let me repeat….there is no fast way to lose weight. Dropping weight faster than the body can handle is a sure fire way to crash the metabolism to an all-time low.

Be gentle and patient with yourself. No matter what the scale says, you will always be worth more than those three little numbers.

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

 

Perimenopause To Menopause: Important Things to Know

Perimenopause To MenopauseThe human body changes over time, both externally and internally. Hormones are one of the body’s great regulators and both men and women experience hormonal fluctuations throughout their lives.

For women, the transition through perimenopause to menopause is a time of major hormonal fluctuation. The phases are often confused with each other, but true menopause is when a woman has not menstruated for a full year. Perimenopause is the phase leading to menopause and lasts an average of four years, although it can range from a few months to 10 years. A woman’s body typically begins to start the perimenopause process at age 35.

Perimenopause

Perimenopause usually begins between the age of 35 and 50 when the ovaries begin to produce less estrogen. The imbalance of estrogen and progesterone often results in missed periods as well as side effects like hot flashes (the most common side effect of perimenopause), fatigue or low energy, difficulty sleeping, decreased libido and what some women call “PMS plus” —instances when pre-menstrual side effects worsen.

Like many transitions, perimenopause can be physically and emotionally challenging. There is no quick fix for troublesome side effects but many women find relief in lifestyle changes that improve overall health, including:

  • Adding moderate exercise to your daily schedule
  • Improving nutrition
  • Avoiding smoking and alcohol
  • Reducing stress
  • Increasing water intake
  • Practicing good sleep hygiene

Hormone replacement therapy (HRT) and bioidentical hormone therapy (BHT) provide side effect relief for some women. These therapies help balance hormone levels that vary throughout perimenopause. However, using hormones to control symptoms are NOT mandatory. The first question to ask is, “how much do my symptoms affect my daily life?” And if the answer is not at all, then no hormones are needed at that time. The fluctuations of the hormones are like the waves of the oceans. Symptoms are variable depending on lifestyle habits, stress during that particular period in your life, weight loss or weight gain, climate and weather changes and Mother Nature.

Menopause

Even though menopause is the official ending of your menstrual periods, the hormone fluctuations that created side effects during perimenopause are still occurring, meaning that some perimenopause symptoms may remain (or return) and new side effects could appear during menopause.

Once women reach menopause they are at greater risk for developing osteoporosis, a disease that weakens bones. The post-menopausal drop in estrogen is directly related to loss of bone mass. Because there are no symptoms of bone loss, it’s often only after a bone-related injury that the presence of osteoporosis is discovered. Bone mineral density tests (BMD) are x-rays that measure bone density. Screening should begin if you have any of the following risk factors or at the cessation of the menstrual cycle. The following puts you at a higher risk of developing osteopenia or osteoporosis:

  • Advanced age
  • Your race – Caucasians and Asians have a higher prevalence of osteoporosis
  • Family history of osteoporosis
  • Body frame – people with petite frames can have a higher risk because they often have less bone mass to begin with.

Likewise, your doctor can offer osteoporosis treatment and prevention suggestions which may include:

  • Eating foods high in calcium
  • Calcium and vitamin D supplements
  • Bone density medications
  • Estrogen therapy
  • Exercise, especially weight bearing exercise
  • Medically Supervised Weight Management
  • Avoiding smoking and alcohol

Health Care Options for Perimenopause and Menopause

Perhaps one of the most important things to know about perimenopause and menopause is that you aren’t alone. Approximately three million women transition to menopause every year and there are abundant health care options for both phases. Each woman will enter this phase in her life. During these transition years, remember that these symptoms are not forever. Your doctor can help get you through the storm, by teaching you to dance in the rain.

Certainly the scope of this topic is much more in depth and much more individualized than can be covered here. Knowing that the greatest years of your life don’t have to be the darkest days, lends hope for every woman to reclaim her body.

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

Is Hormone Therapy Right For You?

hormone therapyThere comes a point in our lifespan where the hormones biologically begin to slow down production and we begin to consider hormone therapy. When our body senses the slowing of stressors in our crazy lives, it has no need to keep up with the high demands of life. While this is a good thing, the decrease in quantity of the hormones results in a potpourri of symptoms. While more intricate endocrine pathways are being discovered, the global hormonal function remains constant. We feel fantastic when all hormones (estrogen, progesterone, testosterone, thyroid, adrenals, insulin) are in a synchronized balance.

We all know the body WILL change. We may long to feel like we did in our 20’s. I am here to tell you, we can feel even better. There truly is no great mystery to understanding aging. Mid–life and menopause doesn’t have to be the “dreaded” era. In fact, if approached correctly with love and patience, it can be some of the best times of life.

Another thing to keep in mind is that hormonal changes don’t occur just in women. Men can experience the same degree of symptoms. We’ve all heard and some have experienced these symptoms. The symptoms of hormonal changes are extensive and exhaustive. Most of which we are all well aware.

The only thing that needs to be understood is SYMPTOMS OCCUR BECAUSE OF HORMONAL IMBALANCES. Each hormone plays a role in contributing to various symptoms. So how do you know if hormones are right for you? Before answering, ask yourself, “Are your symptoms debilitating enough that it is affecting quality of life?”

If the answer is yes, then hormones maybe what you need.

Hormone supplements are not a forever thing. You may only need them for a certain duration when life feels off balance. The goal should be to use the lowest dose possible for the shortest time possible. Do not depend on only hormones to help you. Stay committed to healthy nutrition, regular exercise and optimal sleep.

If you do choose to begin hormone therapy, continue to work towards creating a healthy lifestyle so that you may begin the process of weaning off of the hormones as soon as the body is able to hold its own.

What are the pros and cons to beginning Hormone Replacement Therapy?

Pros:

  1. Alleviates hot flashes and night sweats
  2. Helps with vaginal dryness
  3. Helps maintain or restore bone strength
  4. Improves sleep
  5. May aid in weight loss
  6. Possible cardiovascular benefit but evidence is still unclear
  7. Possible decrease risk of colon cancer
  8. Helps in restoration of skin, hair, and nails
  9. Improves mental clarity and mood

Cons:

  1. Small increase risk in breast and uterine cancer
  2. Increased risk of DVTs
  3. Slight increase in cardiovascular disease and strokes (The WHI study found a 29 per cent increased risk of coronary heart disease in those taking combined HRT)
  4. Small increase in gall bladder disease

The decision to start HRT (Hormone Replacement Therapy) should be well thought out. Having an extensive discussion with your physician can alleviate any anxiety about the uncertainty of hormone therapy. Each case is unique with varying factors. Listening and honoring your body will lead you to the right decision.

Remember, the minute you decide to start HRT, do everything you can to get off of them as quickly as possible. Use hormones as a crutch, not a permanent companion.

These truly can be the best years of your life! Aging is inevitable. Aging gracefully is optional. That is why I never tire of this topic. Embrace this passing cloud of inconvenience because the rainbow is waiting on the other side.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

Preventing Osteoporosis In 4 Easy Steps

Preventing OsteoporosisAs we all age, our bones become thinner. This isn’t just a sign of aging, but is a disease known as osteoporosis. Preventing osteoporosis is something you hear about, but did you know there’s another disease similar to osteoporosis that’s just as dangerous called osteopenia?

Very few people understand how widespread osteopenia and osteoporosis are. In the United States, about 8 million women and 2 million men have thin bones, or a condition called osteoporosis, and another 34 million Americans have low bone mass, also known as osteopenia.

Osteopenia is a reduction in bone mass that is lower than a normal bone mass. This is a precursor to osteoporosis. Osteoporosis is a condition marked by low bone mass, a thinning of the bone, which can lead to a weakening of the bone architecture and increased susceptibility to fracture – typically of the hip, wrist or spine.

But how do we recognize these diseases? What are their risks? How do we slow down their symptoms? How do we recognize their warning signs? More importantly, how do we treat it?

Stop Smoking

Smoking impacts a person at risk for developing osteoporosis. Cigarette smoke generates huge amounts of free radicals — molecules that attack and overwhelm the body’s natural defenses. The result is a chain-reaction of damage throughout the body, including cells, organs and hormones involved in keeping bones healthy. Smoking triggers other bone-damaging changes, such as increased levels of the hormone cortisol, which leads to bone breakdown. Because those who smoke have weakened bones, they are likely to experience exercise-related injuries such as fractures, breaks or sprains. Also, a person who smokes is more likely to have a longer recovery period and greater risk of complications following any sustained injuries than someone who doesn’t smoke.

Quit Excessive Alcohol Use

Alcohol interferes most with bone formation by inhibiting adequate calcium absorption. Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver thereby inhibiting activation of, vitamin D, Vitamin D is needed to aid in Calcium absorption. As with smoking, excessive alcohol use has a wide range of damaging health effects for any person, but is particularly damaging for persons at risk for osteoporosis. The good news: when someone quits drinking, bones may recover fairly rapidly. Some studies have found that lost bone can be partially restored when alcohol abuse ends.

Improve Diet and Exercise

The importance of exercise in the fight against osteoporosis cannot be underestimated. Changing to a healthier diet can have little effect on bone mass when not combined with regular exercise. Starting the right kind of exercise in combination with other preventive measures like appropriate diet can help build bone mass especially in high risk fracture sites like the wrist, hip and spine.

Increase Calcium Intake

Sufficient amounts of calcium are required for bone strength. The body uses calcium for the heart, blood, muscles and nerves. Without the proper amount of calcium intake, the body will strip calcium from the bones where it is stored, causing the bones to get weaker. It is estimated that 55% of men and 78% of women over age 20 in the U.S. do not get enough calcium in their diet. It is important to note that since the human body cannot produce its own calcium, adequate calcium intake is critical in the battle against osteoporosis. To learn which type and how much is best for you, contact our office to schedule an appointment.

Navigating the aging process does not need to be cumbersome or cause you unnecessary worry. That is why it is best to create a relationship with your doctor where you can be free to ask questions and discuss your concerns openly.

Dr. Raman is focused on holistic care, a pleasant office experience and good health maintenance. Dr.Raman’s Concierge Medical Practice is focused on caring for each patient’s individual needs with comprehensive, individualized treatment options and health programs.   Our office is committed to your health, and helping you find the best solutions for you and your particular needs.

For more information or to schedule an appointment, please CONTACT our office today! You can also learn more by connecting with Dr. Raman on FacebookTwitterLinkedIn, and Pinterest.

What No One Tells You About Menopause

menopauseMenopause, a women’s worst nightmare or is it? By simply understanding the basic science, we can clear the myths of this dreaded change and make it the most empowering years of a women’s life.

The two predominant hormones are Estrogen and Progesterone. Menopause is nothing more than a mirror image of menarche, or the start of menses.

In the pubertal years, the E2 (Estrogen) and P4 (Progesterone) begin to increase in quantity in preparation of future pregnancies. During this time, there is an imbalance of E2 and P4 which occurs that results in PMS, development of female habitus, acne, mood changes and so on.

During the 20’s and 30’s, E2 and P4 are in prime balance which allows the opportunity for the woman to conceive. When in equilibrium, a woman feels her best.

Around 35 years of age, the body begins to prepare to slow down. This is the time, the change STARTS.

E2 and P4 levels begin to biologically drop. Progesterone declines twice as fast as Estrogen. It is this imbalance between the lower Progesterone in relation to the higher Estrogen that causes menopausal symptoms.

Walking around with higher than needed Estrogen leads to higher risk of breast, uterine, or ovarian cancers, blood clots,  and heart disease. Progesterone is there to keep Estrogen from over stimulating the cells. Progesterone also helps with sleep, balances your mood, acts as a diuretic, and gives an overall sense of calm.

When Progesterone declines in respect to Estrogen, it creates a phenomena known as Progesterone Deficiency or Estrogen Dominance.

This is when women experience acne, mood changes, sleep issues, cravings, slowed metabolism, weight gain around mid-section and hips. In essence, menopause is a mirror reflection of menarche.

The solution? That is the million dollar question. Pre-menopause, Peri-Menopause, Menopause, Post-Menopause-whatever phrase you choose to describe this phase is irrelevant because the concept is the same.

Crossing the turbulent rivers of menopause is much easier and simpler than we think because we now understand why the body is changing the way it is.

So how do we get through these years? Here are few things to remember:

  • Breathe. This is not a permanent! The hormones are trying to find their balance and they eventually will. No one can predict how long this will take. And nothing can be done to speed up the process. The body is only trying to protect you. Allow it to do so. Don’t condemn the changes you are experiencing. The body is your armor, your voice and your friend. Understand what it is trying to tell you when it speaks to you in the form of symptoms.
  • Stop worrying about the weight. The weight is a symptom like anything else. Weight gain occurs due to Estrogen Dominance/Progesterone Deficiency. There are alpha and beta receptors throughout our muscle and adipose layers in the body. Depending on how those receptors are activated in each person, is where the weight change will occur.
  • Watch your diet and move your body. Our foods are coated with Estrogen and other chemicals which worsens Estrogen Dominance. It is imperative to cut out gluten, sugar, dairy. Eat clean and as unprocessed as possible. Additionally, without exercise don’t expect the body to change. Your body will not respond how it did was few years prior. And that’s ok. But it doesn’t mean that it won’t change. This will just become the new norm. One of the places Estrogen is converted is in adipose tissues. So the more fat you carry, the more estrogen it will convert, thereby again, worsening Estrogen Dominance. Striving towards optimal body fat will help keep Estrogen Dominance controlled. Focus on feeling balanced, not skinny.
  • Make sleep a priority. Without sleep the adrenal glands cannot function at their best. The disruption to the cortisol results in further Progesterone depletion. Turn off the devices and sink yourself into restful slumber.
  • Meditate. When the mind is silenced amongst the chaos of life, we are able to center and align to the root of our existence. Take 5-10 minutes a day, close your eyes and go to the places that feel off balance and listen for the guidance given.
  • Use hormones. I am all for using hormones, IF AND WHEN IT IS NEEDED. Treating with hormones during menopause is certainly not mandatory. The fundamental question to ask is, “are my symptoms debilitating enough that it is affecting my quality of life?” If the answer is yes, use the smallest amount needed for optimal results. Hormones are like the waves of the ocean. Anything can affect them – sleep, weight, seasonal changes, stress levels, nutritional habits, exercise commitment. You may need hormones for a while and decide later they are not needed. And depending on what’s going on in life, may need them again. There is no one answer. The correct answer always is what your body tells you it needs. Hormones are not the magic solution to these symptoms. They are only a crutch to lean on while working on lifestyle modifications.
  • Stop comparing. Don’t compare yourself to your past self. Menopause is a beautiful opportunity for growth and experience. Just keep remembering the symptoms we experience is the body protecting us. This cloud WILL pass! Learn to dance in the rain and embrace the glory of being a woman. This is a period of transformation, revitalization and rejuvenation.

Menopause is the process of shedding the layers of struggle. But just be patient my friends because the wings of healing are opening to reveal the vastness of all that is authentically you.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

Common Ingredients You Should Avoid

Common Ingredients You Should AvoidYou know those big long words on the bottom of the food label that we can barely pronounce? Well therein those words lies the root of our suffering.

Previously, I have written extensively on the effects of gluten on the body. Now I want to dive into how some of the most frequently used chemicals in our food supply are directly responsible for our declining health.

I am frequently asked by patients to design a diet plan they can follow that will help them attain their weight loss goal. We have to remember weight is only ONE symptom among the list of many others that we experience while we unknowing ingest these palatable toxic delicacies.

I agree counting calories is still important. But if you stop and think about it, there was the low carb diet, the low fat diet, the no carb diet, the fasting diet and a whole list of other crazy diets that told you exactly what you wanted to hear. But have any of them worked long term?

NO!!

The US continues to be the most obese nation!! What if the solution to longevity is simpler than we think? What if we look to other countries who invest government dollars to keeping their agriculture system pure so the people of that nation can live healthy, happy, long lives? What if we look within our own selves for the solution? What if utilizing the plethora of resources we have, WE find the answers?

In order for the body to heal, we must take things out of …..not overload it with more supplements and chemicals. This is going to take time. We need to have patience and persistence to preserve our sacred bodies.

Let’s take it down to the basics……the ingredients. Here are five of the most commonly used chemicals in our foods.

1. Artificial Sweeteners. Known under the brand name Equal/Nutrasweet. 

In 1965, James Schlatter, a chemist for G.D. Searle, was developing an anti-ulcer drug when he accidentally stumbled upon aspartame. Made up of aspartic acid (40%), phenylalanine (50%) and methanol (10%), aspartame is 200 times sweeter than natural sugar.

Causes:

a. “Holes” in the brains of mice by causing release of carcinogens, oxidants and free radicals,

b. Decreases serotonin levels leading to depression, schizophrenia, and seizures.

c. Increases formaldehyde concentrations which causes retinal detachment, birth defects and mutated DNA replication.

Found in: diet or sugar-free sodas, jello (and other gelatins), desserts, sugar-free gum, drink mixes, baking goods, table top sweeteners, cereal, breath mints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste.

 

2. High Fructose Corn Syrup

HFCS is a highly-refined artificial sweetener and the #1 source of unwanted calories and obesity in the US. An in depth article written by  Dr. Mark Hyman refers to  research done by Barry M. Popkin, Ph.D., Professor, Department of Nutrition, University of North Carolina at Chapel Hill on the dangers of sugar-sweetened drinks. An explanation by Dr. Hyman and Dr. Popkin are as follows, “In a review of HFCS in the American Journal of Clinical Nutrition, he (Dr.Popkin) explains the mechanism by which the free fructose may contribute to obesity. Dr. Popkin states that: ‘The digestion, absorption, and metabolism of fructose differ from those of glucose. Hepatic metabolism of fructose favors de novo lipogenesis (production of fat in the liver). In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Because insulin and leptin act as key afferent signals in the regulation of food intake and body weight (to control appetite), this suggests that dietary fructose may contribute to increased energy intake and weight gain. Furthermore, calorically sweetened beverages may enhance caloric over-consumption.’ “

Causes:

a. Increases LDL (“bad”) cholesterol levels

b. Development of diabetes and tissue damage

Found in: processed foods, bread, candy, flavored yogurts, salad dressings, canned vegetables, cereals

 

3. Monosodium Glutamate.

MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees. It is known as an excitotoxin, a substance which overexcites cells to the point of damage or death.

Causes:

a.     Depression disorientation, eye damage, fatigue, headaches, and obesity.

b.     Affects neurological pathways of the brain

c.     Disengages the “I’m full” function which explains the effects of weight gain.

Found in: Chinese food (Chinese Restaurant Syndrome),snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners and lunch meats.

 

 

4. Sodium Nitrate/Sodium Nitrite

Sodium nitrate (or sodium nitrite) is used as a preservative, coloring, and flavoring in bacon, ham, hot dogs, lunch meats, corned beef, smoked fish and other processed meats. This ingredient is highly carcinogenic once it enters the human digestive system. It forms a variety of nitrosamine compounds and affects mainly the liver and pancreas. The USDA tried to ban this additive in the 1970’s but was vetoed by food manufacturers. This chemical turns meats bright red and acts as a color fixer so old, dead meats appear fresh and vibrant.

Causes:

a.     Constricts and hardens arteries leading to heart disease

b.     Disrupts insulin regulation leading to diabetes

Found in: hotdogs, bacon, ham, lunch meat, cured meats, corned beef, smoked fish or any other type of processed meat.

 

5.  Common Food Dyes
Present as artificial colorings in processed food. Shown to contribute to behavioral problems in children and lead to a significant reduction in IQ.

Blue #1 and Blue #2 (E133)
Banned in Norway, Finland, and France. Causes chromosomal damage.
Found in: candy, cereal, soft drinks, sports drinks and pet foods.

Red dye # 3 (also Red #40 – a more current dye) (E124)
Banned in 1990 after 8 years of debate. On the market until supplies run out. Causes thyroid cancer and chromosomal damage in laboratory animals and interferes with brain-nerve transmission.
Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products.

Yellow #6 (E110) and Yellow Tartrazine (E102)
Banned in Norway and Sweden. Increases kidney and adrenal gland tumors in laboratory animals. Causes chromosomal damage.
Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade.

During my research for this article, I was admittedly shocked and dumbfounded at the DEGREE of damage these few chemicals appear to cause. There are many more I came across that caused similar reactions. Appalling!  My intention for this article was not to instill fear, but rather to increase awareness of an issue I think most of us unknowingly deny. These manufacturers have done a great job in luring us into the sultry art of eating by altering everything in our human body that was once our purest essence.

Our job, TOGETHER, is to find our way back to that awesomeness which we innately hold. Together we become educated. Together we fight against toxins that have polluted our blood stream. Together we find the way out of this maze of confusion. Together we simplify what we put into our bodies. And together we heal the essence of that which is us…..the glorious human body that only wants to protect , nurture and heal us so that we may live the best life possible.

The best place to start is by being educated!!  Read those labels!

(Source: Dr. Joseph Mercola; Dr. Mark Hyman)

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health, CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

How to Prevent Holiday Weight Gain

holiday weight gainOh the dreaded holiday weight gain. The mornings are dark, the air is crisp, and holiday season is lurking upon us. That’s not the only thing creeping up. The dreaded winter weight is fast approaching. No way Jose! Not this year!! Do you know how simple it is not to gain weight this winter but still enjoy everything you love?? Read on….

  1. Start your morning off with warm green tea.

Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals — damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause. **

  1. Invest in a heart rate monitor.

We overestimate how high our heart rate really increases during exercise. Perceived exertion, where we think we are working harder than we are, is the biggest road block to weight loss. Invest in a heart rate monitor and let the numbers do the talking. Popular brands include: Polar (my personal favorite), Garmin, Fitbit etc. Available online. Average price: $70-$200. It’s worth it!

  1. Maintain consistency.

Take it one step at a time. Change doesn’t occur overnight. Train your body and your mind to remain on a schedule. Be steadfast and disciplined with sleeping, eating and exercising.

Your body doesn’t like surprises. When you maintain a rhythm, no doubt there will be a physiological response to exercise…weight loss. Weight loss is simple. It is not rocket science. Calories in minus calories out equals weight gain or weight loss.

     4. THERE IS ABSOLUTELY NO EXCUSE NOT TO EXERCISE.

There is enough time in the day to dedicate to your body. With the amazing advancements in the health and fitness industry, there is no shortage of resources to help you get moving. Don’t complicate exercise. It doesn’t have to be at a gym or in a structured setting. Just move!!

An hour workout is ONLY 4% of your day! There is NO excuse not to exercise!

  1. Give yourself a break.

Enjoy those favorite foods. When you enjoy your favorites (in moderation of course), a surge of endorphins is released that leads to a happier you. This catalyst effect helps lower cortisol which means weight loss. Be wise with your choices!

Just like anything else, take a deep breath and take the first step. You are not in this journey alone. The weight loss is just the cherry on top. You are so much more than that!

Here are some quick go-to exercises to keep you moving this holiday season! Plug in your favorite music and here we go:

Exercises on the go:

  1. Warm-Up : Jumping Jacks-2 minutes
  2. Push-Ups: 2 minutes (break after one minute)
  3. High knees: 2 minutes
  4. Power abs: 20x crunchies; 20x bicycles; 20x scissor kicks; 20 sec plank- x2 rounds
  5. Alternating chair step ups: 2 minutes
  6. Standing leg abductors: 1 minute each leg
  7. Tricep dips: 60 sec feet on the ground; 30 sec right leg raised, 30 sec left leg raised.
  8. Alternating plyo lunges: 2 minutes

Is your heart rate up yet?? I hope you have your heart rate monitor!! WATER BREAK

  1. Bicep curls with bands: 16 reps. X3 rounds
  2. Elbow plank hold: 2 minutes
  3. Downward dog/alternating knee pull-ins: 2 minutes
  4. Superman back extensions: 12 reps. X 3 rounds
  5. Interval cardio – Max calorie burn-all out 5 minutes: ONE MINUTE EACH EXERCISE:
    1. Run in place
    2. Jumping jacks.
    3. Plyo squats.
    4. Jump rope.
    5. Burpees
  6. Cool down and stretch

YOU DID IT!!!!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieveing and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

**Source: Green tea | University of Maryland Medical Center http://umm.edu/health/medical/altmed/herb/green-tea#ixzz2ebgAocBQ  — University of Maryland Medical Center

How To Come Off A Sugar Addiction

sugar addictionSugar addiction is really prevalent in the news right now. Sugar – we can’t live with it, we can’t imagine life without it. Could removing sugar from your diet be that one magic answer to our weight loss battle?

Let’s start at the beginning. Why do we thrive on it? The more we have, the more we want. The answer may be simpler than we once thought.

Ingesting sugar causes a dopamine release in the Nucleus Accumbens. When we consume sugar often and in large quantities, dopamine is released in excess causing a down regulation and blunting of the receptor sites. Therefore, in order to get that “feel-good” response, the body requires even MORE sugar to produce the same response.

“The reviewed evidence supports the theory that, in some circumstances, intermittent access to sugar can lead to behavior and neurochemical changes that resemble the effects of a substance of abuse. According to the evidence in rats, intermittent access to sugar and chow is capable of producing a “dependency”. This was operationally defined by tests for bingeing, withdrawal, craving and cross-sensitization to amphetamine and alcohol. The correspondence to some people with binge eating disorder or bulimia is striking, but whether or not it is a good idea to call this a “food addiction” in people is both a scientific and societal question that has yet to be answered. What this review demonstrates is that rats with intermittent access to food and a sugar solution can show both a constellation of behaviors and parallel brain changes that are characteristic of rats that voluntarily self-administer addictive drugs. In the aggregrate, this is evidence that sugar can be addictive.” Neuroscience & Biobehavioral ReviewsVolume 32, Issue 1, 2008, Pages 20–39

The compelling evidence and research on sugar addiction proves the effects on the brain mimics those of cocaine and heroin abuse. But how do we get away from it when it lurks in the shadows of every ingredient we consume?

How Do I Take The First Step?

We must first accept that this change will be gradual. Don’t expect to have immediate results. Sugar is a “drug.” It will be hard before it gets easy. Taking the first step will be the hardest. We didn’t get here overnight, so don’t expect the body to revert just the same. This is a marathon, not a sprint!!

Unfortunately, there is no quick fix to this. Here are few things that help the process.

  1. LEARN INGREDIENTS. I am not talking about memorizing the chemical makeup of every ingredient you eat. Understand the common names and abbreviations. Ingredients are hidden under different names including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup. There are many lists available. The goal is to become educated. Click here for one such list.

  2. KEEP A FOOD JOURNAL. It’s not so important at this stage to worry about calorie counting. While consuming the correct amount of calories plays a key role, it is more important to really know WHAT types of food you are eating. Chances are, like most of us, you are eating things thinking they are healthy. The food industry has made its way into every aspect of our health. FIGHTING THE GIANTS, MEANS BEING ARMED WITH THE POWER OF KNOWLEDGE.
  1. HYDRATE. I can’t emphasize this enough. DON’T UNDERESTIMATE THE POWER OF WATER. It has always been our ally long before flavored drinks entered the picture. I understand water may not taste good. This is because our palate and taste buds have been conditioned to the sweetness of drinks that claim to give us instant energy. What it has also conditioned us to is the crash that comes with the sugar laden beverages. Flavored waters (8 tsp/bottle), bottled iced teas (>9 tsp/bottle), energy drinks (7 tsp/can), bottled coffee drinks (8 tsp/bottle), and store-bought smoothies (>12 tsp/small) all contain way too much sugar. Strive to consume 90 oz of pure water/day. If you are not a water drinker, you may need to start with only 8 oz and work up slowly. However you do it, WALK AROUND WITH A WATER BOTTLE.
  1. TIME YOUR MEALS. Sugar thrives on messing with not only dopamine, but also insulin. Its very essence is to disrupt our insulin regulation and response. Timing of meals is crucial to stabilizing the insulin surges and decrease sugar cravings, especially in the initial phases of removing sugar from your diet and your life. Increase protein and healthy fats in your diet to help maintain steady release and uptake of glucose. Most important take home message: YOUR EVENING MEAL SHOULD BE FINISHED BY 7:30PM.
  1. KEEP MOVING. Two parts to this: First, move your body-in whatever capacity that can circulate blood. Walk, workout, lift weight, dance, swim, clean…it doesn’t matter. Just move. Don’t worry about how much you move….just move. Second, keep moving forward. Don’t become discouraged because your body is not responding the way you THINK it should. Your body is here to protect you. It won’t always give you what you want. But it will always give you what you need. Changing life long habits is a process. Be kind to it. It was kind to you when you weren’t so nice to it. THE BODY IS ON OUR SIDE.
  1. MAINTAIN HEALTHY GUT. Sugar undoubtedly alters pH throughout the body. The shift in acid base balance triggers more chemical disruptions that worsen the down regulated neurotransmitter receptors. One of the largest target organs is our GI tract. I have talked in extensive detail in previous blogs about the crucial importance of maintaining a healthy GI tract. Studies have shown the desensitization process that happens with sugar consumption also occurs with other foods. In other words, our weakened immune system sets us up for chemical attacks from other food groups (even the healthiest of foods). HEAL THY GUT.
  1. AVOID THE FAKE STUFF. This is worse than consuming the real stuff. Anything that reads “sugar-free” is a blaring warning label. Stay away!! Dangerous chemicals are added to sugar free substitutes that lead to whole other set of problems. According to a review in the 2010 Yale Journal of Biology and Medicine, when you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things. That may be why fake sugars are associated with weight gain. According to a meta-analysis in the Journal of Medicinal Food, sprinkling on cinnamon has been shown to naturally regulate blood sugar, which helps control your appetite. DON’T GO FOR THE FAKE STUFF.
  1. RELAX. Just take a deep breath. There is no finish line in this race. This is about a life style change. This is about taking back control of what you lost. This is about being the best version of yourself. Don’t make it about the weight. The weight is only your body’s way of telling you that it is not feeling good. Don’t let the 3 little numbers on the scale define your worth. The body is a glorious vehicle that will take you where you want to go if you nurture and love it the way it is. Make these changes gradually. Cut back slowly and enjoy the process of getting healthy. You will learn so much about what your body has been trying to tell you for years. If you want to enjoy that chocolate cake, by all means, do so. This is about finding the body, mind and soul connection. If you totally give up all of your favorites, your body will fight you with the cravings and then then mind will be consumed with the thought of wanting that cake and the soul will become restless watching these two go at it. Take the bite of the cake when you want to and listen when the body tells you to stop.

Mindful eating is truly becoming an entity of its own in the medical field. The next few years will uncover some of the greatest mysteries of the human body. My thought is that the answer has been with us all along: YOU ARE WHAT YOU EAT!

Let’s all become empowered and walk this journey of discovery together.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieveing and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.