🌱There are many over-the-counter options that say they help hot flashes.🔥 💊Other supplementation I didn’t mention include hops, maca, pine bark, pollen extract, omega-3s, puerperia, wild yam, rhubarb, and some vitamins, like vitamin E. ☝️However, multiple studies fail to show significant evidence that these are likely to alleviate hot flashes, so for that reason, in the non-hormonal position statement by the Menopause Society does not recommend their use. 🤔There is mixed evidence for soy foods, soy extracts, & the soy metabolite equol, so overall they don’t have enough evidence to recommend. 👩‍⚕️This doesn’t mean they can’t help you or that you can’t try them, it just means based on the overall body of evidence, they haven’t provided enough proof to recommend to everyone! 👩‍⚕️Just be careful when taking supplements & herbs with other medications or with each other because there can be significant interactions! Personally, I like magnesium glycinate at bedtime, the amino acid, Taurine. I learned about this combination from @larabriden. 🔥The Menopause Society says hormone therapy is the most effective treatment for hot flashes and night sweats, but that may not be an option or preference for everyone. 💊There are other complimentary alternative treatments and non-hormonal prescriptions available that has evidence to support them! 👀https://www.menopause.org/docs/default-source/professional/2023-nonhormone-therapy-position-statement.pdf 💜Save & Share this with women who need to have this information! #herbals #supplements #hotflashes #menopause #perimenopausehealth #naturesmedicine

🙌Good news! Brief summary of the latest research on menopausal hormone therapy! 🤓This was published in the Clinical Expert Series of the Obstetrics & Gynecology Journal, March 14, 2024. ❓Why is this important? Newer evidence shows that hormone therapy should be considered safe & effective for the right dose, right formulation, right time, and right patient with menopausal symptoms! 😱Women should no longer fear hormone therapy based on flawed studies released 21 years ago. ✅The patients in the study were asymptomatic, older (average age 63), and many had previous cardiovascular disease. 👩‍🏫The current guidelines & recommendations for hormone therapy are to start them within 10 years of menopause or younger than 60. In this timeframe, the benefits outweigh the risks according to Menopause Societies. 💊The recommended starting point is transdermal estradiol (bioidentical estrogen given through the skin), and micronized progesterone (bioidentical progesterone given oral or vaginal). 👩‍⚕️I hope this helps you when considering treatment for menopausal symptoms. You may not be able to read whole article unless purchase or you are a subscriber to that journal. 💜Share with others that would benefit from this information! #womensupportingwomen #menopause #hormonetherapyforwomen Abstract: https://journals.lww.com/greenjournal/abstract/9900/a_contemporary_view_of_menopausal_hormone_therapy.1039.aspx

👩‍⚕️Patients have positive ANA or positive antibodies with no symptoms all the time, and nothing is addressed! 👩‍⚕️This is wrong!😑 This is the best time to intervene because this is when the immune system is first activated! 👩‍⚕️ @metaboliccenterforwellness, Dr. Mazza talks about the autoimmune triangle here, but what is important to understand is that the hormonal fluctuations that begin in perimenopause can be a TRIGGER for autoimmunity! 👩‍⚕️We know that estrogen and progesterone play a strong role in our immune function, so fluctuating and declining levels impact our immune system negatively. 👩‍⚕️So, if you have positive antibodies or a ANA, and your healthcare provider doesn’t 💭 it’s a big deal, maybe re-evaluate that provider. 👩‍⚕️Silent autoimmunity is the first stage when labs values are positive, but symptoms haven’t developed yet! 👩‍⚕️Dr. Mazza provides some great insights in this discussion, as well as, guidance for insulin resistance that we face often starting in perimenopause making it difficult to lose weight and increasing our risks of diabetes and cardiovascular disease. 🎧Listen & share the interview with anyone you feel will benefit from this information! https://youtu.be/nX_kue_sFB4?si=r2d7DObf7tBACoNF #autoimmunedisease #hashimotosdisease #menopause #insulinresistance

😰 Women in the late reproductive stage or early perimenopause stage (mid 30s, early 40s) often say “I don’t feel like myself” or “I feel like I’m going crazy!” ⏰ Many women just assume menopause-related changes won’t start until they are 50 or later! 🫀I wasn’t even thinking that what was happening to me was perimenopause! I started having more anxiety, heart palpitations, mood changes, less libido, and less tolerance to stress! I was used to being superwoman, and that wasn’t going as well for me! 👩‍🏫 Anyway, women need to start receiving menopause education in their 30s, so they aren’t alarmed by the changes and worried something is very wrong with them! ⬇️ Ovarian follicles significantly decline & reproductive hormonal changes occur in the 30s, and often periods are still regular. 🤯 There may be new experiences, such as heavier flow, disruptions in sleep, and mood changes. “Flying off the handle may occur a little more often than you like” or you may start to have “rage” towards your loved ones! 😌 Understanding that hormonal changes occur way earlier than once thought can provide some reassurance, and help to get the right support! 🗓️ Tracking cycles & symptoms can empower you with knowledge about yourself & help guide the care you receive from your healthcare provider! 🤔 Many don’t realize that shortening of the menstrual cycles is often the first sign of hormonal changes. 👩‍⚕️Reach out to me with any questions & share this to anyone who needs to hear they are normal! #menopausemisconceptions #perimenopausehealth

💭I am thinking about how at peace I feel with prescribing menopausal hormone therapy (MHT) for women who are experiencing menopausal symptoms that are negatively impacting their life. 🤔There is so much debate and confusion surrounding hormone therapy. Some women are afraid to take it, while others are afraid not too. Some women express anger about the lack of guidance they received during that time window when the benefits would have outweighed the risk. 🌱I think it’s important to understand it’s normal to have low sex hormones in menopause, but some women experience significant symptoms that impact their quality of life and can contribute to increased disease risks. Menopause symptoms are not an expression of disease, but failure to treat them can cause harm. For example, low estrogen contributes to the genitourinary syndrome of menopause that can lead to frequent urinary tract infections, altered anatomy, and impaired sexual function. So, local estrogen therapy can prevent & mitigate those risks and impact health & relationships positively. MHT does not have same risks & benefits for everyone. Age, time since menopause, medical, gynecological surgery history, & personal history of breast cancer are a few considerations when prescribing hormones. 🤓Research has shown that transdermal estradiol (given through the skin), and micronized progesterone are the preferred hormones & preferred route. They are similar to what our ovaries produced, and both have many benefits when initiated within 10 years of menopause or younger than 60. These do not increase risk of blood clots either. 🌸I don’t fear using hormone therapy for those who need it or desire it, and I don’t believe you should either. 🥗 and 🏃🏻‍♀️lifestyle should always be a priority with any therapies you choose. Many of our health risks result from aging itself, not just menopause. 😴Get that sleep, reduce stress, eat those berries, go for that walk, do yoga and stretch, and enjoy yourself! 🪻I believe our second half of life can be our best half! #menopausefreedom

🚨New Episode ‼️ ❓What are we getting wrong when it comes to the thyroid? ❓What are iron studies trying to tell us? ❓Why can't we lose weight in perimenopause & menopause? ❓Are GLP-1s the go-to or are the risks associated with them too great? ❓Selenium supplements or brazil nuts? ❓What are the most asked questions about Hashimoto's disease? ❓What do antibodies to the thyroid indicate and when do we treat them? ❓How can we tell if our symptoms are thyroid or menopause? 👩‍⚕️This and more in this episode with author of "Thyroid Talk," and owner of Metabolic Center For Wellness, Dr. Angela Mazza! Follow Dr. Mazza Metabolic Center for Wellness! Enjoy!☺️ #podcastalert🎙️ #thyroidexpert #menopausesupport #insulinresistance

💡Polycystic Ovary Syndrome (PCOS) is basically a problem with ovulation (lack of it usually), and an overproduction of androgens (male hormones), like testosterone. We females do need those androgens too, they help our mood 😊, libido, muscle, & bone health, but in excess they cause hirsutism (excess hair growth in places you don’t want, like chin, cheeks, belly, & even around your nipples), and thinning hair or hair loss to top of head, weight gain, irregular periods, & infertility. Underlying drivers of PCOS is insulin resistance, inflammation, & increased androgens, so treatments are targeted towards those issues. Thyroid issues can also be an underlying driver, as well as elevated prolactin (increases androgens, DHEA) 👩‍⚕️Know that PCOS can happen in your 40s and is not always detected on ultrasound. @larabriden says there are different types of PCOS, so they should be addressed differently. Read her books, The Hormone Repair Manual & the Period Repair Manual for more on that. Certain prescription medications can be helpful for PCOS, but targeting it with diet, lifestyle, & supplements can go a long way! 💊Other favorites are magnesium, alpha lipoic acid, zinc, turmeric, and using micronized progesterone. 🧁I would limit sugar, processed foods, eat plenty of anti-inflammatory foods, exercise, get enough sleep, reduce stress, & limit environmental exposures as much as possible! If you have symptoms or concerns, there is plenty of testing that can be done, and again both natural & prescription remedies to improve PCOS & quality of life!🩷 Please share this with anyone who may benefit from it.💜 #pcos #insulinresistance 📚Sources are the Lifestyle Matrix & Dr. Lara Briden’s books I mentioned above!

👀 Sugar-sweetened & diet beverages associated with atrial fibrillation (abnormal heart rhythm)!🫀 “Consumption of >2 L/week of sugar-sweetened beverages (SSB) or artificially sweetened beverages (ASB) is associated with an increased risk for atrial fibrillation (AF), according to a study published online March 5 in Circulation: Arrhythmia and Electrophysiology.” Read🤓article: Link in story or ⬇️ https://www.practiceupdate.com/c/163450/2/2/?elsca1=emc_enews_daily-digest&elsca2=email&elsca3=practiceupdate_cardio&elsca4=cardiology&elsca5=newsletter&rid=Njk2NDUxMzA3NTYwS0&lid=20845073 #artificialsweeteners #sugarybeverages #healthrisk #afib

🗞️Newsflash- It’s NOT you, it’s YOUR hormones! Starting in perimenopause (even in mid 30s) ✅Brain-changes are real, “it’s not all in your head!” ✅Mood-changes, like irritability, depression & anxiety are real, and often increased during this time. ✅Metabolic changes are real, glucose metabolism is altered, carb intolerance increases, insulin resistance on the rise ✅Weight gain is real, fat-redistribution happens. ✅Both real- muscle mass is declining, bone density is declining (most profound within the 1st 5-years of menopause. ✅Vasomotor symptoms (hot flashes, night sweats) are real, often start in a cyclic fashion around the time of periods. They have been associated w/⬆️cardiovascular events! ✅Sleep disturbances are real. Progesterone decline starts in perimenopause. Exhaustion is real! ✅Sexual problems, low libido, bladder problems are real as result of declining sex-hormones. ✅Joint & muscle pains are real. Our sex hormones are anti-inflammatory! The bottom line is women have had it with being ignored or dismissed!😡 Treatment options are not discussed, and many times the critical window of opportunity for hormone therapy is missed. Hormones are not the right choice for everyone, but therapeutic options should be discussed with everyone. 👩‍⚕️I started down this path due to the lack of support I received during the perimenopausal years, I get it! 💜We women are intuitive, we know our bodies, we just need someone to listen to us! 🩷Share this with someone who needs to know! #informedchoices #perimenopausehealth #menopausehearthealth #shareddecisions

👀Is it just me noticing this as I get older? I was doing downward dog (yoga) & looked at those knee wrinkles! So, straight to google to figure out how to work on those!😂You could have “fat” or “wrinkles over the knees, either way, you can do something! These exercises I listed are great, and you can do others like step-ups, leg raises while lying on your side, and inner thigh lifts! We are targeting the quadriceps to make the legs and knees look more toned!👊 I am not even going to lie, I have been using the same Tretinoin that I put on my face at night over the knees, I’m not messing around with it!🤣No, seriously, there is good research for this use! There are other short-cuts, like skin & surgical procedures, just so you know, but I am sticking to my exercises & Tretinion! We are all in this together! #agesmarternotharder👩‍⚕️ #kneewrinklesbegone #agingskin #kneefatbegone

❗️Bloating, gas, constipation, diarrhea, chronic fatigue, skin rashes, low mood, & joint pain are NOT normal & should not be accepted as a way of life. 🙌Gut health is the 🔑 to overall health & wellness! Symptoms, as you can see, are not always in the gut! I have patients with positive autoimmune biomarkers, like thyroid antibodies or ANA, but tell me they are pooping everyday so their gut is fine, but that is not necessarily true! The immune system is reacting to something, & often the root is the gut! This plan can be helpful in healing ❤️‍🩹 the gut: -ideally, we address diet & lifestyle issues -remove inflammatory triggers (like food sensitivities or allergens) -facilitate digestion & absorption -facilitate balanced gastrointestinal 🦠 -promote detoxification (like make sure pooping daily) -promote gut healing with gut loving nutrients 👉Also, the decline of estrogen in late perimenopause & menopause affects our gut diversity, and also aging itself reduces our stomach acid, which impacts digestion & ability to absorb nutrients, like B12. Diet is not a “one size fits all” either because our biochemistry make up is unique, so the way to eat is unique to each of us! 🌟Remember, it’s not always the food itself that’s the issue, it’s the way our body physiologically responds to that food! 📚A great resource: Whole Woman Health by Carrie E. Levine #dysbiosis #menopause #guthealthmatters

🥱 Chronic fatigue, headaches, memory issues, brain fog, and muscle weakness are symptoms of low cellular energy or mitochondria dysfunction. 👉 Long-term issues surrounding poor mitochondria function include dementia, Alzheimers, Parkinson's, mood disorders, autoimmune disorders, cardiovascular disease, fibromyalgia, allergies, asthma, & frequent infections. 🪫 All organs & systems in the body rely on energy to function properly. Do you know what requires the most? Our brain!🧠 Mitochondrial decline in our brain starts in perimenopause! 😯 Estrogen plays a crucial role in regulating mitochondrial function, with a decline of 15%–25% in brain metabolic function observed after the loss of estrogen! The link between mitochondria, menopause, and brain health is significant, as estrogen directly affects mitochondria in the brain, influencing inflammation & cognitive function. Stress also impacts mitochondria function negatively, making fatigue, brain fog, memory loss worse during menopause! 🔋When targeting hormone health, perimenopause, menopause, & aging, support your energy source 1st! DO this: 👊Avoid/limit alcohol 👊Fast, at least 12 hours between dinner & breakfast, avoid food 3 hours before bed 👊Eat the rainbow, follow a mitochondria supporting diet, limiting processed foods, sugars, eating plenty of omega 3 rich foods, like walnuts, salmon, flaxseeds 👊Exercise - 30 minutes 5 days a week (if possible), and strength-train 2x week 👊SLEEP- this is how our brain removes toxins & repairs (it is the only time our brain gets a break)! 👊Relax more, connect with nature and yourself! 👊Incorporate nutrients that support energy production, like B-vitamins, CoQ10, Alpha lipoic acid, Acetyl L-carnitine, Fish oil, vitamin C & E (can get from foods), choline, zinc. There are combination mito supplements, like MitoQ, Mitopure, or Mitocore that are great, even if take every other day! 🙂Our mitochondria support our life & energy - protect them! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934418/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5776041/ #mitochondria #perimenopause #menopause #energyislife

❓Why did I re-brand my podcast from The 5-Minute NP to Midlife Wellness NP Podcast?🎙️ 🤔 Guests would frequently ask me if they were talking for 5 minutes or if the podcast was 5 minutes!🤣 🗣️I was explaining a lot that the podcast meant, “small, daily, incremental changes leads to real health impact!” I still stand by that! I believe it wholeheartedly and that is how I healed myself from chronic pain & other health issues! 💜 My target audience changed to those in midlife & beyond! 👩‍⚕️I am a board-certified family nurse practitioner with a unique medical background, including 23 years of acute care medicine. I have helped people during the worst times of their lives and many at the end of their lives.😢 I trained in conventional medicine in family practice, I am certified by the Menopause Society, and have hands-on functional medicine training that ultimately helped me change the way I think and practice. I left acute care medicine after being stressed out & burnt out, and actually becoming a part of the “sick care system” I was working in!😞 Conventional medicine didn’t help me heal, but lifestyle & functional medicine did!🫐 After I healed, I started my podcast and started interviewing authors & experts in all fields of health & wellness, & I still do! I am also working on some solo episodes.👏 My career path completely changed when I lacked support during perimenopause & the women around me were too! In my private practice, I use conventional & lifestyle medicine approaches because I believe evidenced-based guidelines are there for a reason to provide safe, effective care, but I also believe getting to the “root” cause through further testing & investigating is so important!👏 I would love for you to join me on this Midlife Wellness NP journey with me! You can subscribe in my story or in my bio! Join me!☺️ Kim✨👩‍⚕️

My family💜 #4kids #blessed😇 #lifeisagift❤️

Those are the words of Maya Angelou actually, and they are powerful!🔥 Get this 👉 I had a person comment about the "over-medicalization" of menopause as stated in the recent Lancet article, and she said instead of hormone therapy, she was given anti-depressants for the mood changes, a statin for her elevated cholesterol, beta-blockers for her heart palpitations, and Ambien for her sleep disturbances! Now, how is that not "over-medicalization" of menopause❓❗️ In menopause, we don't have a "SSRI" deficiency, we have a "hormone" deficiency, and we now know the detrimental effects of that deficiency on the women's health & lifespan! Can you take "SSRIs" in menopause? Yes! Can you take them with hormone therapy? Yes! It's not that one is right for everyone or one is wrong for everyone, the point is that both perimenopause & menopause has been mismanaged for a long time! Just like anything else in medicine & science, when we know better, we do better! We have learned so much about the hormonal shifts and decline during these years, and we now have the tools to help women improve their health, quality of life, & longevity! Knowledge is power, educate yourself, investigate things further when the advice you receive doesn't seem right, explore all your options, know your personal history, think about your menopause preferences, know the risks and benefits of therapy options, & share in the decision-making process related to YOUR HEALTH! 👊 This can be applied to just about any area of life: “Do the best you can until you know better. Then, when you know better, do better!" -Maya Angelou #powerfulwomen #knowledgeispower #menopause

💭 I sometimes think about this, why we don’t laugh as much as we get older. We do tend to lose that innocent, childlike sense of wonder. Maybe we aren’t as creative or think there isn’t much more to learn. Maybe the heaviness of life brings us down. We can’t let this happen! Laughing, curiosity, and wonder keeps us young at heart. It brings meaning to our lives! Thinking about our death may be morbid, but it’s a reminder for us to live, not just exist! We can’t take our time here on 🌍 for granted. We can’t lose our sense of wonder! Remind yourself you don’t know everything, and you haven’t seen everything, there is always more to learn, see, & experience! #livelovelaugh #growthmindset #havefunoutthere😎

Grab your FREE guide I created for you!💝 👀Here is what you can expect: 👩‍⚕️ What is perimenopause & what is happening to my body? 👩‍⚕️ The difference between perimenopause & menopause, & how to know which you are in! 👩‍⚕️ Can you test for perimenopause & menopause? 👩‍⚕️ 3 ways to determine if you are in menopause. 👩‍⚕️ Major symptoms of perimenopause & menopause. 👩‍⚕️ 4 Factors that significantly impact a woman's aging process!🔥 👩‍⚕️ 7 things that can worsen perimenopause & menopause! 👩‍⚕️ What to do to thrive during these years! 👩‍⚕️ Hormone therapy & non-hormonal therapy options! 👩‍⚕️ FAQs 👩‍⚕️ Questions to ask your provider! 👩‍⚕️ 30-day fiber & protein tracker, forms to prepare you for your next doctor's visit, your past history & your current concerns! I worked hard creating this for you & enjoyed every minute of it! I believe wholeheartedly that an INFORMED woman is an EMPOWERED woman!💥 Grab yours here & join my list!💝 Scroll down just a little and you will see "get your free guide here!" https://www.kimheifnerwellness.com/ It is also in my bio on my Linktree, it's easy!🙌 Enjoy! Kim✨👩‍⚕️

Let me tell you something funny!😁 Last night, I was telling my husband that I think my hormones are getting low because I am getting headaches, moody, having more heart palpitations, & feeling tired, and he said, “can you slap one of those patches on?”🤣 What he probably wanted to say was, “hurry and get one of those patches on!” He doesn’t know what all the “patch” entails, but he knows they are supposed to help menopause!😂 Truth be told, It’s probably time to start an estradiol patch! I will be 51 in June 😲, which is the average age of menopause in the US. 💡Estradiol typically makes its final descent six months before the final menstrual period (FMP). 🩸Late perimenopause is when you don’t have a cycle for 60 days or more, yep, that’s me! Menopause is defined as no cycle for 12 consecutive months, so if a cycle occurs before that time, the ⏰ starts over! We don’t think men listen, but sometimes they actually do! We may not always want their input though😉, “slap a patch on!”

💭 I used to think of "brain issues" and Alzheimer's disease as something I wouldn't possibly have to deal with until I was "old!" The truth is, there is "critical window of opportunity" for disease prevention women in their 40s and 50s! During perimenopause and menopause, the brain undergoes a state of "hypometabolism," which involves a decline in its ability to use glucose for energy. 🧠This can lead to symptoms such as low energy, cognitive deficits, & sleep disturbances. The decrease in estrogen levels during this time is thought to contribute to this hypometabolic state, making women more vulnerable to conditions like Alzheimer's disease. 👉To address these symptoms & potential risks, treatment strategies may include hormone replacement therapy (HRT) to support the brain's energy metabolism, as well as lifestyle modifications, such as regular exercise and a balanced diet, to promote brain health. 🚶‍♀️🤽‍♀️Yoga, walking, & swimming are activities that may help maintain cognitive function. 🥑 A Mediterranean-style diet rich in fruits, vegetables, whole grains, & healthy fats like olive oil, has shown effectiveness in slowing brain aging. The 🗝 with HRT is to NOT wait until your menopausal symptoms are severe, start early, late perimenopause or early menopause if possible. 👉 In addition, it is essential to address sleep issues and mental health conditions, like depression and anxiety, as part of caring for women going through perimenopause & menopause, especially when dealing with hypometabolism. 🤯 Do NOT forget about the importance of stress management. During perimenopause, as progesterone declines & estrogen fluctuates up & down, our HPA-axis (stress-system) is affected and we become less tolerant to effects of stress. Be kind to yourself, relax more, & do activities that bring you joy. #hypometabolism #perimenopause #menopause #brainhealthtips 🗞 https://news.weill.cornell.edu/news/2017/10/menopause-triggers-metabolic-changes-in-brain-that-may-promote-alzheimers

💡Not to mention, we now have a better understanding of the effects of low estrogen on our brain, heart, blood vessels, bone, skin, vagina, pelvic muscles, & urinary tract. It’s reasonable to consider hormone therapy for qualified candidates & those who desire it. While hormone therapy is NOT the only option to manage symptoms, it is the one that has shown positive effects on disease processes, such as osteoporosis. 👉 Managing symptoms & preventing disease are two different outcomes, so that should be considered. I personally believe diet, sleep, stress reduction, exercise, strength-training, & other lifestyle factors play a positive role in how one experiences menopause. In addition, negative attitudes & perceptions of menopause also affect how one experiences it. The stigma surrounding menopause & the pressure to stay “youthful” negatively impact how menopause is perceived & experienced. What are your thoughts? Should women just accept menopause as “natural” regardless of its implications on their health, quality of life, & lifespan? Do you believe it’s being “over-medicalized”? Input? #menopause #thelancet #medicalization https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)00462-8/fulltext

Yes, that IS a chicken with stitches!🤣 Funny story, the day before I started my clinical rotation in the emergency room for nurse practitioner school, I realized I never practiced stitches like my preceptor asked me too! So, this was my first attempts! I told my husband, my preceptor would never let me put stitches in an actual person the first day of the rotation. Well, I was WRONG! I couldn’t believe it when a guy came in with a huge leg laceration, and my preceptor told me to suture him up and showed me where the supplies were! I said, “I don’t think you want me to do that because I have only practiced on a chicken last night & that didn’t go great, and I didn’t have to numb up the chicken!”🐔 She said, “you will be fine, go for it!”😲 I felt bad for the poor fella,😂but I did it, sweating and all! I actually did a good job, I couldn’t believe it! Later on in the day, I sutured up a lady’s hand, and from then on I was on my way! I always laugh when I think back that I literally practiced on a chicken and the next day was suturing a human! See, everyone has to start from the beginning, everyone has to get out of their comfort zone at some point, but it’s through those times that real “growth” takes place!🙌 I just thought I would share that fun, embarrassing fact about me!😳 #doitanyways👊 #everyonestartssmall

Re-cap- 💡Make habits Visible 👀 💡Make habits easy ☕️🏋️‍♀️📖 💡Make habits fun 💃🏼 Put your hand weights & resistance bands where you see them often, so you remember to do them!💡 Do some reps while coffee ☕️ or tea 🫖 brewing or ✍️ in your gratitude journal! Make physical activity something you enjoy💃🏼and look forward to because the best exercises are the ones you will do! You can 🔥 a lot of calories & relieve a lot of stress dancing and listening to music! 🎶 “Success is nothing more than a few simple disciplines, practiced everyday!”- Jim Rohn “Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard🎯 #habitschangeyourlife #successleavesclues #personaldevelopmentdaily

💡IF you have high LDL cholesterol and triglycerides, have your thyroid checked and treated if you have hypothyroidism before you treat high lipids. If the thyroid is the root cause, it may be normalized possibly even within 3 months! -The Endocrine Society Helpful lab panel: 🩸TSH 🩸Free T3 🩸Free T4 🩸Reverse T3 🩸Thyroid antibodies, TPO, TG 🩸Iron panel and CBC helpful 🩸SHBG 🩸Lipid panel 🩸Estradiol Sometimes Total T3 and T4 can be added, but these would give a good picture of thyroid function! There are medications that can impact thyroid testing, such as oral estrogens, like in birth control pills, and Biotin (it is recommended by the American Thyroid Association to avoid it 2 days prior to testing). #thyroidhealth #highcholesterol

A little glimpse of what got me here… it was actually a journey through hell and back! Sickness, pain, and lots of tears (of course at home), had to have a strong front because of the job I had! I let fear, self-doubt, & limiting beliefs keep me stuck for a long time! The thing was I was super confident of my abilities as an urgent care nurse practitioner, and had a lot of pride about what I could do, but I was tired all the time, felt unfulfilled, and the stress was making me look 10 years older than I was! The reason I am a fan of personal growth & intentional living is because it’s how I changed my health and found the courage to leave my job and try something new! No, it’s not been easy, but that’s okay because staying sick, miserable, & stuck wasn’t either! I hope this inspires you to change things that don’t make you happy or healthy because we only get one life, and it’s not worth it to stay! “For things to change, you have to change!” -Jim Rohn #mymentorhealth

Many times when trying to lose weight, we calorie restrict, but the problem is it impacts our thyroid function and slows metabolism. I like fasting, especially circadian rhythm fasting, eating in a pattern that we were meant to, which is eating in daylight hours when our digestive system is active, and not at night when it’s function has slowed. The digestive system still works while sleep, but has slowed. That is part of the reason it is recommended to finish a meal 3 hours before bed. Also, according to health expert, Rhonda Patrick, it takes about 5 hours for food to digest, so reparative bodily processes don’t begin until then! Focus on healthy eating patterns, rather than restrictive diets, where you eat plenty of fiber, whole foods, protein, water, & enjoy some of the foods you like!🙌 #thyroidfunction #metabolism #health

Menopausal women often complain of reflux or indigestion. This is common and can be related to a decline in both estrogen and progesterone levels. The hormonal changes can cause alterations in gut diversity leading to dysbiosis (imbalance in gut bacteria), contributing to symptoms like bloating, reflux, heartburn, constipation, & even weight gain. The changing microbiome may also affect estrogen metabolism (the microbiome is one of the main regulators of circulating estrogen), and increase risk of intestinal permeability. 💡Understanding the real influence of declining hormones in menopause can highlight the need to support gut health! 🧠Don’t forget about the gut-brain connection, so reducing stress should be a priority. Tools like heart-rate variability monitors, and the Oura ring can be great for detecting how well your body is responding to stress! #trustyourgut #guthealth #menopause

From metabolism to hormones, circadian rhythms impact EVERY aspect of our well-being. Embrace your internal clock for optimal health! Download one of the many circadian rhythm apps to get you started! One of the most important components is having a consistent sleep-wake cycle. So, aim to get best each night at the same time or within a half-hour of each other, and set your alarm to wake up each day at the same time. Your body will feel better when it’s following the rhythm it was meant to follow!⏰✨ #CircadianHealth #BodyRhythms”

On Netflix, there was a show named, STUTZ, with Jonah Hill and his psychiatrist, Phil Stutz. The therapist shared what system he uses to help people get better, he called it "creating your LIFEFORCE," and when people followed this blueprint, their life always improved! That stuck with me, and I have shared with concept with patients at times. Step 1 Improve your physical health. When you improve your physical health, you feel better and will start to improve in the other areas of your life! Step 2 Improve your relationships. The longest study on human health showed it is our relationships that keep us healthy, strong, & alive longer. Bitterness, resentment, & hate are weeds that will eventually choke you and rob you of your health & peace of mind. No one is perfect, we all make mistakes. While not easy, it is important to get our relationships right because in the end, it is our health that it impacts! Step 3 Improve your spiritual life. Whatever that means to you. Spend time in silence with yourself. Journal. Meditate. Deep Breathe. Read books that help you grow. Listen to things that inspire and expand you. Connect with the earth and nature. "Know Thyself." 💜 This is like habit stacking, work on one area, others improve. We can create our own "LIFEFORCE," we just need to follow the blueprint and create a life of meaning. #personalgrowth❤️ #lifeforceenergy #selfdevelopment #growthmindset🌱

🙌If you are in perimenopause, and your thyroid function is on the low side, natural micronized progesterone may be beneficial to increase thyroid hormone! 🩸Standard TSH levels run between 0.5-4.0 mIU/L, but most people seem to feel better when it is between 1-2 mIU/L. 👩‍⚕️Progesterone & thyroid hormones have a reciprocal relationship, where adequate levels of thyroid hormone are needed for the production of progesterone, and progesterone can help increase thyroid hormone levels in the blood! Read The Period Repair Manual & The Hormone Repair Manual by @larabriden, she explains more about the relationship between progesterone & thyroid function! https://pubmed.ncbi.nlm.nih.gov/23252963/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454767/

🎙️ Dive into my latest podcast episode featuring renowned thyroid expert, Dr. Eric Baclavage! Discover the secrets to optimal thyroid health, debunk common myths, and gain valuable insights to supercharge your well-being. Whether you're navigating thyroid issues or simply curious about boosting your energy and metabolism, this episode is a must-listen! In this clip, he is talking about the potential cancer risk associated with overprescribing thyroid medication! It is not something we think about, the downside of receiving too much thyroid replacement therapy.🤔 Get expert advice that could transform your health journey! Don't miss out on this enlightening conversation - your thyroid will thank you!🌟 Search, Midlife Wellness NP on podcast platforms and YouTube, or it will be linked in my bio!🎙 #ThyroidHealth #ExpertInsights #PodcastEpisode

While hormone therapy (HT) is not recommended for breast cancer survivors, women who have a family history of breast cancer do NOT appear to be at increased risk themselves while using HT, nor has increased risk for women post-oophorectomy for BRCA1 or 2 gene mutations been noted!👏 The use of vaginal hormonal preparations for genitourinary symptoms associated with menopause, does not result in an increase of systemic hormone levels, so it has been deemed safe in those with history of breast cancer.🙌 Source Medscape, Estrogen Therapy, 2021 #hormonetherapyforwomen #breastcancer

Estrogen deficiency following menopause can result in atrophic skin changes & accelerated skin aging. Estrogen loss lowers our defenses against oxidative stress, so thin becomes thin with less collagen, less elastic, increased wrinkling and dryness, & reduced vascularity. Estrogen has receptors in most tissues, especially in our face, breasts, vagina, urinary tract, & others. Estrogen administration has been shown to ⭐️delay skin aging ⭐️improves epidermal thickness, hydration, moisture ⭐️improves skin collagen production ⭐️improve wound healing Using topical estradiol (0.01% estradiol) or even a weaker estrogen, estriol ( 0.3% estriol ), can help combat the signs of skin aging from estrogen decline. Obviously, other hormonal and environmental factors play a role in our skin, but it’s exciting to have a possible topical solution that is local, not systemic! This is really up and coming, so more research is still being conducted, but articles dating back to 2013 demonstrated the benefits of using topical estrogens! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772914/ https://www.dermatologytimes.com/view/solution-estrogen-deficient-skin https://www.urmc.rochester.edu/ob-gyn/ur-medicine-menopause-and-womens-health/menopause-blog/august-2015/does-estrogen-help-age-skin-better.aspx #estrogen #wrinkles #menopause #aging

It's so important to control what we allow into our minds. Here are some practical ways to stand GUARD to the door of our mind: 💭 Control information intake: filter out noise that doesn't contribute positively to your mindset or growth. Mute or unfollow sources that don't add value or make you a better person! 💭 Be Intentional: make each day more intentional by weeding out negative influences & focusing on what gives you positive energy and clarity of mind! Intentional is the KEY word here! 💭 Label Your Thoughts: step back and label your thoughts rather than accepting them as literal truths! This can help you detach from negative thinking patterns. We think a lot of things, doesn't make them true! 💭 Exercise: it triggers the release of natural endorphins, enhancing your mood & offering a constructive channel for any negative thoughts. Exercise benefits the body and mental well-being! Getting outside in nature to exercise is even better!☀️ I feel journaling, reading, and listening to positive, motivational content each morning is so helpful! Happy Saturday! #jimrohnquote #bemindful #thoughtsmatter💭

I started taking Creatine 💊 for this benefits: ✅ In combination with resistance training, it has been shown to counterbalance muscle, bone, and strength loss in menopausal women. It can reduce inflammation, oxidative stress, and bone resorption while increasing bone formation. ✅It may have positive effects on mood and cognition, which can be particularly useful for menopausal women who are more susceptible to increased inflammation and mood swings. ✅Supplementation has been demonstrated to enhance muscle growth, boost IGF-1 levels, & improve overall performance. This is great for menopausal women, who may have rapid declines in muscle mass and strength as a result of reduced estrogen levels. ✅It improves exercise performance, with women even responding better to creatine supplementation than men! It increases energy availability during exercise & delays neuromuscular fatigue, allowing for longer and more intense workouts! ✅It may also have benefits for overall health, including energy, recovery, body composition, & neuro-protective effects. It is considered safe and effective for women's health, with no greater risk than a placebo! What's a good dose for you? The typical dose is 3 grams to 5 grams, but some references suggest a loading dose of 20 grams for 7 days. Generally, the recommended dosage of creatine is 0.1 grams per kilogram of body weight, but I am attaching some references that break it down even further based on age and weight! There are women who should avoid creatine, such as those with kidney disease, liver disease, or uncontrolled diabetes, and women under 18 shouldn't take it. You need to drink plenty of water if supplementing with creatine!💦 #creatine #menopause #womenshealth https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/ https://trycreate.co/blogs/news/how-much-creatine-should-a-woman-take-creatine-dosage-guidelines https://www.thorne.com/take-5-daily/article/creatine-an-overlooked-nutrient-over-a-womans-health-span https://www.womenshealthmag.com/uk/fitness/strength-training/a42178665/creatine/

Have you heard of NEAT (Non-Exercise Activity Thermogenesis)? NEAT refers to the energy expended during daily activities that are NOT formal exercises or sleeping. Squirming & shivering are considered NEAT activities that contribute to 🌟 calorie expenditure and 🌟 metabolic rate aiding in weight management & overall health! Other NEAT ideas: ✔️use a standing desk ✔️walk your dog ✔️play with kids ✔️take the stairs ✔️walk to nearby places ✔️ stand vs sit ✔️tap your leg or kick your legs while sitting! ✔️walk to co-worker’s desk rather than text or email Other NEAT benefits include🌟 🌟can aid in muscle recovery 🌟reduce stress & improve mental wellbeing 🌟can improve blood flow & cardiovascular health 🌟can help control blood sugars, especially when moving after you eat! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/ https://blog.nasm.org/exercise-programming/neat-approach-weight-loss #neatexercise #calorieburner #health

"Fasting doesn't work for me!" I have heard this from many patients, or patients have said they have gained weight since starting to fast!😲 Gin Stephens is THE fasting expert and Best-Selling author of Fast, Feast, and Repeat, has a huge following and community group, and a new book titled, "28-Day Fast Start!" She covers a lot in this interview, including the impact of hormones and menopause on fasting! Listen to the full episode: https://podcasts.apple.com/us/podcast/intermittent-fasting-hormones-and-28-day-fast-start/id1517262867?i=1000645757732 Watch on YouTube: https://youtu.be/Lp9FjZw9tQQ?si=sTTTCrnE8_fIV54x #intermittentfasting #fasting #menopause #weightloss

“Leaky gut” or “intestinal permeability” is a real problem for many, and contributes to systemic inflammation & chronic diseases, like autoimmune diseases, inflammatory bowel disorders, food allergies and sensitivities, and even cognitive dysfunction (mood disorders, ect.) Symptoms are not always “gut” related. You may notice fatigue, brain fog or difficulty concentrating, joint pain, headaches, weight gain, allergies, skin issues, anxiety, depression, and digestive issues, bloating, gas, diarrhea, or constipation.🤢 When I was under extreme stress, eating poorly, and sleeping poorly, my gut & body were a mess! Like many things, the source of the problem started in my gut. Nutrients to heal leaky gut are easily put into a smoothie I learned, so I wanted to share what I did & still recommend. Also, I use a variation as my routine “menopause” smoothie since chronic inflammation can rise during this time. Leaky Gut: Glutashield or Inflammacore (Orthomolecular) SBI Protect (Orthomolecular) Collagen (I use Orthomolecular) 1/2 green banana (prebiotic) 1/2 cup mixed berries 1/2 cup greek yogurt (probiotic) 1 cup cold water or coconut (I use plain) Ice cubes Blend & enjoy! It can take anywhere from 1-6 months to heal the gut. You will just notice you feel better! Also, I use Orthobiotics w/ S. Boulardii (beneficial yeast-good for immune), spore-based probiotic, a digestive enzyme 10-15 minutes before meals, & turmeric daily! My “menopause” smoothie 1 scoop Inflammacore or protein powder 1 scoop (5 grams) creatine 1 scoop Armra colostrum or SBI Protect 1 scoop of greens powder (I use Ag1) 1 tsp Ceylon cinnamon (blood sugar & inflammation) 1 tbsp chia seeds, flax seeds, hemp seeds 1 cup water, ice 1/2 cup Greek yogurt I mix things up! I only use the Inflammacore 3 months at a time usually (initially 6 months), & alternate w/protein powder.💥I use collagen daily in my coffee now! Stress management is so important in that process, so learn to relax.💜 I hope this helps you! Always ✔️w/your provider before adding new supplements! #leakygutrepair #healthegutfirst

The Menopause Society is a leading nonprofit organization dedicated to empowering healthcare professionals to improve the health of women during the menopause transition & beyond! I am proud to hold this important certification because this time period in a woman’s life is a critical window for health! I believe an informed woman is an empowered woman!🎯 I believe we should never stop learning and never stop trying to improve ourselves! Regardless of our age or “reproductive status,” we should train both the mind and the body, for they are equally important! #neverstopimprovingyourself ❤️

Did you know that many hypothyroid patients suffer from SIBO? It’s also often the underlying cause of irritable bowel syndrome and leaky gut, and can produce fibromyalgia, restless leg syndrome, skin issues, like Rosacea. Also, it can worsen perimenopausal symptoms by impairing estrogen metabolism, activating mast cells, & making thyroid autoimmune disease worse! Perimenopause can increase risk of SIBO because low stomach acid is a common culprit. In menopause, low estrogen affects our microbiome diversity & stomach acid levels, so again, digestive issues are common. So, it’s important to avoid unnecessary triggers because gut inflammation is a root cause of many digestive issues and chronic diseases. If probiotics bloat you after taking them, that may indicate SIBO, but that doesn’t mean you don’t need them, it’s just certain strains & combinations may work better, such as spore-based probiotics. You want to make sure you are having regular bowel movements to support digestive & immune health. Constipation & slow motility can lead to SIBO. Don’t forget about the gut-brain axis, so reduce stress, meditate, do deep breathing & nasal breathing techniques, & utilize tools like, heart rate variability (HRV) to see the resilience you have to stress. It’s important to understand the microbiome changes that happen as we transition to menopause because there is plenty we can do to avoid autoimmune & chronic diseases that can result! Let me know if I can help! #sibo #sibodiet #menopause #microbiome

It’s easy to get caught up in a “victim” mentality, and dwell on all the ways we have been “wronged.” I know the healthcare system isn’t great. The government may not be doing a great job for us either. Our doctors may not be great or doing what we think they should either. The truth is that we can’t change or control any of those, yet we waste a lot of our time, energy, & efforts complaining and collaborating with others in our negative emotions & feelings. Those negative thoughts, words, & influences are impacting our health, and can keep us stuck and give us a “helpless” mindset. But, think about this, what if those obstacles and adversities are making us better? Bringing us awareness? Opening our eyes to new opportunities? What is they are opening the right doors for us at just the right time? Maybe they are helping us find better solutions and better providers? Exposing us to access to better care during the critical middle age & menopausal years? If I hadn’t experienced the negative things I had, I would of never sought out & found the solutions I did. I wouldn’t of changed my health & career path. I would of stayed stuck where I was surrounded by other “stuck” people complaining about the same things, but doing nothing to change it! Jim Rohn was right, for things to change, for our life to change, we have to change. Change our mind, our intentions, our efforts, & our perspectives. We have more opportunity & access to care than we have ever had! We might just have to look a little harder for it, but it’s there! Being a victim steals our power from us! The decision to change our life intentionally, regardless of our age, is when our life truly gets better.🌸 #sundayperspective

Struggling with weight loss? It might be your hormones! I help demystify the hormonal puzzle of weight-loss resistance, focusing on key players like insulin, leptin, estrogen, cortisol, & thyroid hormones. In my practice, I often check these crucial markers to help identify weight loss obstacles! Other hormones that impact weight loss resistance include, ghrelin, Neuropeptide Y, Glucagon-Like Peptide-1 (GLP-1), Peptide YY, & Cholecystokinin. Estrogen excess or deficiency can also contribute to weight gain. Cortisol is a circadian hormone, so it's often better to look at the daily pattern in saliva, but symptoms can often tell its story. With poor sleep, cortisol can ⬆️ blood pressure, blood sugars, & weight. Leptin is a hormone released by fat cells that helps regulate hunger & satiety. Leptin resistance, where the brain doesn't receive the leptin signal, can lead to overeating & weight gain. Ghrelin stimulates appetite. Both of these get dysregulated w/poor sleep, which contributes to weight gain. With insulin resistance, another condition where the body's cells, particularly those in the muscles, fat, & liver, ignore insulin's signal. Insulin is a hormone we need for regulating blood sugars, we can't live without it, but in excess, we can't lose weight & high levels ⬆️ our disease risk. Neuropeptide Y is a neurotransmitter associated with ⬆️ food intake & storage of energy as fat. Glucagon-Like Peptide-1 (GLP-1) impacts insulin secretion & body weight. Peptide YY & Cholecystokinin are both released after eating, & help to reduce appetite. Our thyroid, of course regulates our energy & metabolism, so when its function is slowed, weight gain can result. It's easy to see how your weight can be controlled by a complex interplay between hormones, your brain, & even genes. Weight-loss tips-anti-inflammatory diet, ⬆️ protein, fiber, & fast, avoid junk food, exercise, lift heavy things, follow circadian rhythm, reduce stress, sleep, fix gut, treat hormonal imbalances, use adaptogens, & medications when indicated!😲 We often know what we need to do, but its what we actually DO that drives real results in our life!🎯 #hormonesupport #weightgain #weightloss

Tired all the time? Support your energy source🪫, the mitochondria! Mitochondrial dysfunction can result in insufficient cellular energy & cellular damage. "Mitochondrial dysfunction has been linked to chronic inflammatory diseases including cardiovascular and neurodegenerative diseases. High levels of mitochondrial damage-associated molecular patterns (DAMPs) are associated with infection, asthma, ischemic heart disease, and cancer." So, what can you do? 🔋EXERCISE is a priority! Combining strength, resistance training, & aerobic exercise each week is a great plan! 🔋Prioritize quality sleep! 🔋Reduce stress 😤 🔋Don't smoke & use safe personal and cleaning products (toxic products) 🔋Keep alcohol on the down low! 🔋Eat foods that give you life & limit high sugar/processed foods 🔋Consider supportive components, like CoQ10, Alpha Lipoic Acid, Acetyl L Carnitine, NAC, Magnesium, B-vitamins, Vitamin C, Omega 3s, Vitamin E ☀️Support your circadian rhythm, avoid artificial lights, & some fasting🍽 Mitochondria may not be fun to talk about or think about, but they are what give you vitality, health, & LIFE! #mitochondria #aging #chronicfatigue #diseaseawareness #healthiswealth❤️

My dad died at 43 of lung cancer, he was a non-smoker. I have often wondered if radon was responsible. Radon is the 2nd leading cause of lung cancer. Now, this study shows it increases stroke risk, especially in post menopausal women participants. Get your home tested, it’s worth it! https://www.neurology.org/doi/10.1212/WNL.0000000000209143 #lungcancerawareness #menopause

👀New research reveals a concerning link between migraines, vasomotor symptoms, and heart disease. Women with a history of both were 1.5x more likely to develop heart disease and 1.7 times more likely to have a stroke. The risk was particularly strong for those with migraines with aura. Understanding these connections is crucial for early intervention and prevention! #HeartHealth #Migraines #Menopause”

💘 The Harvard Study of Adult Development, one of the world's longest studies of adult life, has provided valuable insights into living a healthy & happy life! The research revealed that close relationships are crucial for well-being, happiness, & longevity, with social connections being AS important as diet and exercise. Neglecting connection with others can have a detrimental effect on our well-being. 💘 Today, enjoy some love, and enjoy some dark chocolate!🍫 Dark chocolate offers several health benefits, supported by scientific evidence! It's rich in antioxidants, particularly flavanols, which are linked to a reduced risk of heart disease.🫀 Additionally, dark chocolate may improve insulin sensitivity, lower blood pressure, & reduce levels of "bad" LDL cholesterol. It also contains important minerals such as iron, magnesium, and zinc. Keep dark chocolate in moderation though due to its high calorie & sugar content, and opt for dark chocolate with a high percentage of cacao solids (70% or more) to maximize its health benefits! Happy Valentines Day!💗

Menopause is often the first time in your life you can actually prioritize yourself! Think foundational habits to keep you healthy, happy, strong, & alive! 🥰 Aim to eat healthy dietary pattern, 80% of time, eat whole, nutrient rich foods, & 20% of time eat the foods you like. Cutting out the CRAP is a good rule though when making healthier choices C- cut out carbonated drinks. Liquid sugar - sodas, juices, high sugar coffees 😮 R- cut out refined sugars & flours. Limit added sugars each day. A- cut out artificial sweeteners, dyes P- cut out processed foods We don't need to be perfect, again overall dietary pattern is key! 🥰 Follow your circadian rhythm- all of our cells, including our digestive system, function on a 24 hour clock. Use this to your advantage. Eat in day, not at night. Download circadian app to get started! Get some early morning light! 🥰 Get moving, aim to get 30 minutes daily- 3 10-minute sessions is perfectly fine, especially after you eat! 🥰 Get strong! Lift weights, resistance train. Get 2-3 sessions a week, 20 minutes or more! Practice getting up from floor to standing without using your hands! 🥰 Reduce stress - think to yourself, "is this worth getting upset over? is it worth hurting my health over?" "Change the way you look at things, and the things you look at change." Perception is everything, especially when it comes to stress! 🥰 Get intuitive. Your heart & mind know things, listen to it! Follow your brains signals, so if it tells you that you are full, put the fork down- its protecting you! 🥰 Get regular, poop daily, ⬆️fiber 25 grams+, get hydrated 💦 🥰Get social- connection keeps us healthy & alive! 🥰Get sleep - 7-8 hours! Use magnesium glycinate, low dose delayed-release melatonin, L-theanine, phosphatidylserine as needed if okay w/your provider! 🥰Embrace change, embrace your body, age, & your life. Aging is a gift that not everyone is afforded. Again, perception is everything!🎯 #menopause #healthgoals #aging #circadianrhythm

I call insulin resistance (IR) the "nemesis" of menopause because it creeps up during that time, & makes losing weight difficult. It also increases our risk cardiovascular disease, diabetes, strokes, fatty liver, & more. Look down, if see belly fat, then chances are IR can be beginning! Belly fat isn't innocent, it's dangerous, it accumulates around internal organs & stirs up trouble! We want to target IR by ⬆️strength-training, walking after meals ⬆️ protein, fiber, water💦 ⬆️omega 3s, ADEK (fat-soluble vitamins), magnesium, potassium, & calcium from foods ⬆️fast (circadian fasting is ideal, eating during day, not at night) ⬆️sleep ⬇️sugar, processed foods, snacking ⬇️ stress (making relaxation techniques a priority)! Great informative article https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance#management-and-treatment #womenshealth #insulinresistance #prédiabetes #menopausesupport

I started checking uric acid levels in my patients when I learned it was an important metabolic & cardiovascular risk biomarker. Colchicine, routinely used for gout, has been shown to decrease cardiovascular events by 35% in recent heart attack & type-2 diabetes patients!🙌 #metabolichealthmatters #diabetestype2 #heartattacks Take a look at this article from epocrates: https://online.epocrates.com/contextuallink/article/low-dose-colchicine-cuts-cv-events-in-patients-with-diabetes-and-recent-mi

We honestly don’t have a “knowledge” problem in this country, we have a “execution” problem. It’s what we actually implement in our lives that makes all the differences. It truly is small, daily, incremental changes that makes real life impact. That’s how I changed my life & healed my body. Don’t be overwhelmed with all the “do’s” and “don’t’s.” Take it one step at a time, each day do one thing that improves you & your life. Those are the “wins” and the things that create the body & life you want. So, Go for the walk🚶🏾‍♀️ Do the push-up Lift the weight🏋️‍♀️ Eat the apple 🍎 Write that blog, email, or book📕 Start with one page, one line.. just start Make that call 📞 Start that business or write down the plan🚀 Take small baby steps to create the life you want.👣 Happy Friday! #jimrohnquotes #fridaymotivation

The risk of cardiovascular disease🫀rises with the onset of menopause, driven by aging-related changes, increased insulin resistance, higher fat mass, & adverse lipid profile changes. This includes increases in LDL, increases in triglyceride levels, & decreases in HDL levels (good cholesterol, carries cholesterol away from blood vessels and heart). Understanding the changes linked to menopause onset provides valuable targets for heart disease prevention. Early hormone therapy can be helpful, but stabilizing insulin and blood sugar levels, prioritizing weight/resistance training, 30 minutes daily movement, following your circadian rhythm, sleep, & a healthy diet (plenty of fiber & protein) should be focal points!🎯 #Menopause #HeartHealth

Our “self-cleaning oven” during the reproductive years maintains a healthy ph environment through the production of lactic acid and hydrogen peroxide by dominant lactobacilli bacteria. However, as women age and lose estrogen, this ph balance can be disrupted, increasing risk of infections. The vagina’s natural flora & secretions work to keep it safe & hygienic, so it’s important to mindful of the changes with aging and to avoid products that alter vaginal ph. Your vagina does not need to smell like 🌺! Estrogen maintains blood flow, collagen and hyaluronic acid within the epithelial tissues & supports microbiome protecting tissues from pathogens. Local estrogen therapy restores a healthy vaginal environment, vaginal blood flow, and improves thickness & elasticity of vulvovaginal tissues.🌸 It’s important to consider the difference between lubricants & vaginal moisturizers, and use both routinely with aging. 🙌 Vaginal lubricants ease discomfort & friction during sexual activity. 🙌 Vaginal moisturizers are longer-lasting, increase moisture to vulvovaginal tissues. They are used every 1-3 nights. A few good water-based lubricants include SYLK, K-Y jelly, or Astroglide. A few good moisturizers include Replens, Revaree, or Silken Secret. This subject can be embarrassing 😳 , but it’s necessary! In general, non-hormonal therapies are tried first for vulvovaginal symptoms, like the lubricants & moisturizers, but local hormonal therapy can be safely added at anytime, often in late 40s, early 50s! The Menopause Guidebook is a great resource found on the Menopause Society’s website!💞 #gsm #vaginalhealthtips #menopausewellbeing

Hormonal fluctuations throughout the female lifespan are shown here. You can see why you may feel so up and down from day to day! I used to think, "I am so crabby I don't even want to be by myself right now!" Perimenopause is often referred to as "reverse puberty" due to the slow reduction of estrogen and progesterone, which marks the end of menstruation and initiates significant physical and emotional changes in us. Initially in the transition, estrogen fluctuates up and down, and progesterone steadily declines. Later in the transition, both estrogen and progesterone start to decline, and you may notice longer periods of time without a period. Most likely, your FMP is about two years away or sooner! This transition, which can last for several years, is characterized by irregular cycles, vaginal dryness, loss of libido, mood swings, anxiety, headaches/migraines, sleep disturbances, worsening PMS and changes in menstrual flow, breast tenderness, and other symptoms that can have a profound impact on a woman's physical, mental, & emotional well-being. The term "reverse puberty" highlights the substantial stress & strain that our bodies undergo during this phase, mirroring the profound physiological changes experienced during the onset of our puberty. Reducing stress, prioritizing sleep, avoiding high sugar and processed foods, surrounding yourself with positive social support, and exercising can make a big difference during these years! The same time our hormones are going up & down, so can our blood sugars, so eating more protein and fiber can be beneficial as well! I hope this helps you in whatever phase you are in!🥰 #hormones #perimenopause #menopause

🙌 Vaginal estrogen, vaginal testosterone, & vaginal DHEA can improve vaginal dryness, pain w/ sex, & sexual satisfaction! Transdermal (given through the skin) testosterone has been shown to improve sexual desire & arousal. Sex therapy & mindfulness meditation may improve negative thoughts/feelings. 😍 L-arginine, amino acid, aids in the production of nitric oxide, a vasodilator that relaxes blood vessels & ⬆️ genital blood flow, potentially benefiting sexual function! Other non-hormonal therapies to improve sexual function include oxytocin, buproprion, & topical alprostadil. 💊 DHEA, a precursor to testosterone, declines as we age, and some women report that supplementing with it improve sexual desire, yet the Menopause Society reports there is not enough evidence to support routine use, but you can talk to your provider to see if it is right for you! 🤯 Don't forget the effects of acute & chronic stress that can impact sexual desire & arousal. This is where mindful meditation may play a positive role. 🍒 Diet, exercise, including weight lifting & resistance training, sleep, & stress reduction can improve overall health & wellbeing, & sexual desire, but the real hormonal shifts & decline starting in perimenopause can negatively impact sexual function & libido. 🧠 Sometimes we need to remind our brain that we once really enjoyed sex & liked having it in our life, so apps like Meet Rosy can be very helpful for women! https://meetrosy.com. A newer book I often recommend is Great Sex Starts at 50. There other supplements & formulations that say improve sexual function & libido, use caution & make sure evidenced-based, and clear w/your provider because interactions can occur. What I have provided you with is solutions supported by evidence & approved by Menopause Society.🥰 Have a beautiful day!🌹 #sexualhealthmatters #perimenopause #menopause

“Initiated in women <60 years of age and/or at or near menopause, HRT significantly reduces all-cause mortality and cardiovascular disease (CVD) whereas other primary CVD prevention therapies such as lipid-lowering fail to do so.” “HRT is a sex-specific and time dependent primary CVD prevention therapy that concomitantly reduces all-cause mortality as well as other aging-related diseases with an excellent risk profile.” 🫀Again, cardiovascular disease prevention is not currently an indication for hormone therapy, but do you believe it should be? Women who “miss” the window of opportunity for HT are often upset about this. #cardiovasculardiseaseawareness #hormonetherapyforwomen

There are so many “buried treasures” in this interview with @bethromeroauthor1! I can honestly say my life is better off for reading Beth’s book, Happy AF, and for having this conversation with her! I encourage you to listen to the full interview and read her evidenced-based book on getting “unstuck,” bouncing back, and living your best life! A quote I have lived by since completing healing myself from chronic pain, stress, burnout, anxiety, & depression is “your life gets better when you get better, better isn’t something you wish for, its something you become,” by Jim Rohn. Intentional living is where it’s at! You can listen to full interview on YouTube or podcast platforms, of course I will put link in bio. Follow Beth @bethromeroauthor1, she is a joy to listen to! Have a beautiful day!☀️ Kim✨👩‍⚕️

Does this mean hormones can't be tested? No, many times they are and can offer valuable information, especially testosterone levels, both free and total, and sex-hormone binding globulin (SHBG). Insulin and thyroid hormone levels are also valuable. In perimenopause (the 2-10 years before menopause), estrogen fluctuates wildly initially, and progesterone declines as cycles & ovulations become irregular. Follicle Stimulating Hormone (FSH) is variable & 1 level isn’t usually helpful. Tracking periods, flow, & symptoms helpful. Perimenopause/menopause transition can start late 30s, early 40s. Often, first sign is cycle irregularities, and you may notice more anxiety, mood swings, & sleep disturbances. Perimenopause lasts all the way until 12 months w/o cycle. Menopause is defined then as no cycles for 12 months. This may help guide you: Early perimenopause-🩸cycles become irregular by 1 week or more. Estrogen fluctuates up & down, progesterone declines. Late perimenopause-🩸cycles can be 60 or more days apart, so estrogen & progesterone decline. You may notice an increase in menopause symptoms, such as hot flashes and night sweats. Despite what you may have heard, perimenopause is the best time to initiate menopausal hormone therapy if indicated. Often, it is assumed menopause has been reached when no cycles for 12 months, classic menopause symptoms, average age of menopause has been reached, age 51 or 52, and if bloodwork done, FSH will be 25 or higher, & estradiol is will be low. Estrogen & progesterone go low & stay low in menopause. Testosterone levels can vary because the post-menopause ovary still produces it. The Menopause Society also does not recommend menopause tests to confirm menopause, like Clear Blue At-Home Testing. Your mom’s menopause age & experience has been shown to help predict yours. Keep a menopause symptom journal, & seek help for symptoms, don’t suffer! The Menopause Society’s website is a great, evidenced-based website for public & healthcare professionals!👩‍⚕️ https://menopause.org

I continue to live by small, daily, incremental changes lead to big impact in life. Think of the compounding effects consistent improvement each day. Whether it’s in business, personal life, or in relationships, aim to be better each day in some small way, you will see this is the way!🙌 #mondayvibes #personalgrowth

Physiologic, psychologic, interpersonal concerns, socio-cultural beliefs & values can all impact a woman’s sexual desire & function. For some, symptoms of sexual dysfunction are not “bothersome,” but others feel significant distress. For them, FDA approved and off-label treatments are available! Healthcare professionals under-evaluate & under-treat midlife sexual concerns even though they have been associated with/decreased quality of life, emotional health, energy, & social function. ✅Track your symptoms, how long going on, & level of distress, then get help!👩‍⚕️ Sexual health is a big part of your overall health, with or without a partner! Source of post: Menopause Practice: A Clinician’s Guide, 6th edition 🙌 #WomensHealth #sexualhealthforwomen #menopausehealth

“You are just getting old.” “It’s just a part of aging.” “Just get through these years and you will be fine.” “You’re just anxious” or “you’re just stressed.” “This too shall pass.” Yes! This, but in the meantime, I need to know what can be done to improve my mood, energy, libido, hot flashes, overall health, & prevent the three most common diseases of menopause, heart disease, osteoporosis, and Alzheimer’s disease! Women I have talked to have been told many of those statements I just mentioned when they have went for help from their providers. They left the visit feeling ignored and dismissed. Yes, every woman who lives long enough will go through menopause, but we have evidenced-based solutions that can help improve symptoms, prevent disease, & improve quality of life.💜 I mentioned in one of my recent comments that an enlarged prostate with urinary incontinence can be a “normal” part of aging for a male, but most likely they leave their visit with education, resources, treatment options, and a script to help manage their symptoms! Woman deserve the same, so don’t settle for less! #womansupportingwomen #menopausehealthmatters 💕

Vasomotor systems 🔥 (hot flashes & night sweats) can start in perimenopause & persist 7 yrs or more! Hormone therapy remains the Gold standard for relief of symptoms & improved QOL. Compared to placebo, estrogen only, estrogen/progestin combo (used in those w/uterus), or progestogen only relieved symptoms similarly. There are effective non-hormonal therapies approved as well that can relieve symptoms for those that can't or choose not to take hormone therapy, such as Gabapentin or the new FDA-approved medication, Veozah (fezolinetant). Hormone therapy or non-hormonal therapy all come with both risks and benefits, so consult with your provider about what option is best for you, but the takeaway is that something should be done for vasomotor symptoms to protect your health & improve your quality of life! Nams 2022 Hormone Therapy Position Statement ⭐️ https://menopause.org/docs/default-source/professional/nams-2022-hormone-therapy-position-statement.pdf #menopausehealth #hrt #vasomotorsymptoms #health

GSM is a collection of signs & symptoms associated with estrogen deficiency that affects the genital, urinary, & lower urinary tract areas in women. It can lead to vaginal dryness, irritation, burning, & painful intercourse. Urinary symptoms can include burning with urination, urgency, frequency, and recurrent urinary tract infections (UTIs). Urinary tract infections have the potential to become deadly in older, post-menopausal women. Early intervention can prevent many of its complications, as well as, improve a woman's sexual wellbeing & quality of life. Yet, often due to time constraints of medical visits, lack of knowledge about GSM, the safety & efficacy of treatments, and embarrassment from both the patient and the provider, many women unfortunately go untreated. Providers need to do better, but we as women need to self-educate and self-inform, so we are confident in seeking the treatment we need & deserve! #GSM #menopausehealth #womenempowement

The best advocate for your health is YOU! The foundation for success in all areas of your life is #Health! I also use the ASCVD calculator to assess a patients 10-year risk of a cardiovascular event, you can use it too https://static.heart.org/riskcalc/app/index.html#!/baseline-risk It is important to know your family history of early heart disease too, first-degree male relative 55 or younger, or first-degree female relative 65 or younger. For women, a history of PCOS, preeclampsia, gestational hypertension or high blood pressure, small for gestational age baby, pregnancy loss, & lack of breastfeeding are associated with increased cardiovascular events later in life. -Menopause Society: Clinicians Handbook Dr. Twyman, leading cardiologist, discussed the effects of menopause on our blood vessels and heart risk, you can listen to the podcast to learn more! https://podcasts.apple.com/us/podcast/elevate-heart-health-empowering-women-in-midlife-with/id1517262867?i=1000642518864 #hearthealthmatters

#mustlisten! “Thriving Hearts: Empowering Midlife & Menopausal women with functional cardiologist, @drtwyman!🫀This conversation is ONE of the most valuable ones you will listen to! I have a podcast, Midlife Wellness NP, and in this episode, Dr. Twyman dives into the root causes of heart disease and his unique approaches to preventative care, including the use of biohacking! He discusses the impact of menopause on heart health, hormone therapy, the importance of circadian biology, protecting mitochondrial health, and actionable insights for optimizing cardiovascular wellness! The full episode can be heard on most podcast platforms and is available on YouTube! Enjoy! https://podcasts.apple.com/us/podcast/the-5-minute-np-podcast/id1517262867?i=1000642518864 “Thriving Hearts: Empowering Women in Midlife” with Functional Cardiologist, Dr. Michael Twyman. https://youtu.be/DFehCOV8JpA #midlifehearthealth #menopausehearthealth #medicalpodcast #longevity

Testosterone is essential for women's health, impacting libido, muscle mass, weight, bone, skin, hair, mood, memory, fertility, & cardiovascular health! Symptoms of low testosterone may include depression, anxiety, urinary incontinence, & sexual dysfunction. Before considering testosterone replacement, it's important to address potential root causes such as diabetes, sleep disturbances, zinc deficiency, and hypothyroidism. Lifestyle measures to naturally increase testosterone levels include improving sleep, strength training (more weight, less reps), reducing alcohol intake, balanced nutrition, & considering supplements if deficient. Testosterone therapy may be an option if issues persist, but it should be closely monitored to avoid unwanted side effects. It's always important to optimize lifestyle, estrogen, and progesterone before considering testosterone.😊 #testosteroneinwomen #testosteroneboost #HormoneTherapy

The fountain of youth IS within us!⛲️Human growth hormone (HGH) stimulates tissue growth, muscle tone, and lean mass, and keeps our tissues healthy. To naturally increase HGH, focus on good, deep sleep (especially the hours before midnight), and regular exercise.🚶‍♀️ For women in perimenopause and menopause, Zone 2 training, a form of aerobic exercise, can help improve overall health and burn fat more effectively. Zone 2 exercise can include activities such as brisk walking, jogging, swimming, or cycling, and it should not cause pain or put added stress on our joints!👏 ✨Exercise regularly! Be consistent with exercise throughout the rest of your life! You can integrate bouts of high intensity or intervals to increase HGH release and by lifting weights! ✨Aim to lose belly fat (using Zone 2), control sugar intake, & consider intermittent fasting to raise HGH levels! Consult with your healthcare provider before making any significant changes to your lifestyle!😊 #exerciseisthefountainofyouth🙌 #deepsleep #hgh

Did you know that estrogen is a group of hormones with different effects on the body? During pregnancy, estriol is the most abundant estrogen, while estradiol is the most potent hormone during the reproductive years. Estrone becomes the dominant estrogen in menopause. Elevated estrogen levels can be normal in women with menstrual cycles, but factors like PCOS, weight, & insulin resistance can lead to higher levels. 👩‍⚕️ Recognize symptoms, find & treat the underlying cause 🍎 Increase your fiber intake! Make sure to get 25 grams or higher daily 🩸 Balance blood sugars & lose weight if appropriate. Fiber, protein, sleep, strength-training, and reducing stress however possible can be helpful 🙌 Support your liver! Avoid alcohol or minimize its use! Milk thistle, NAC, intermittent fasting, green tea, cruciferous vegetables can be helpful! 💪 Lower androgens if needed, like DHEA and testosterone, which can be elevated in PCOS, inositol, as well as, medications can be used to help do this! Working with a knowledgeable provider can help you find and treat the causes of estrogen excess, & diet and lifestyle is something you can do right now!👩‍⚕️ #estrogenexcess #pcos #insulineresitance #h#hormonehealth

This combination is one of the best for those in perimenopause or menopause! It helps: 🔥Hot flashes 🤯Mood, anxiety, irritability 😴Sleep ☺️Insulin resistance (belly fat), inflammation, & migraine prevention Add oral micronized progesterone, even better! 🎨Art/Source: The Hormone Repair Manual (Great book recommendation📚)!

Telehealth is an excellent choice for menopause care for several compelling reasons!👩‍⚕️🩺 Firstly, it offers convenience and accessibility, allowing women to connect with qualified specialists and receive care from the comfort of their homes, and often overcoming geographical limitations. Secondly, telehealth services can provide guidance for managing menopausal symptoms, prescribe treatments, and identify signs that require in-person follow-up. Additionally, menopause practitioners, like myself, are helping to fill the gap for women who need care, support, and guidance during perimenopause and menopause! Lastly, research has shown high levels of patient satisfaction with telemedicine for menopause care, making it a promising and patient-centered approach!🙌 You do not require a physical exam or testing to discuss menopause care. During the crazy world of covid, we saw how people thrived using telemedicine services! I see patients mainly in Missouri and Iowa, but I do offer educational visits for those not located in those states because there is so much we can discuss about the perimenopause and menopause years, and I am able to help guide you through decisions you may be struggling to make, like if hormone therapy is right for you, or what other options could help you the most based on your personal history and disease risk! Feel free to ask me questions or set up a brief call to see if I am a great fit for you! My website is currently a work in progress!😬 https://www.kimheifnerwellness.com/

Consider a gluten-free diet if you have Celiac disease, autoimmune disorders like Hashimoto Thyroiditis, Psoriasis, or Lupus, or experience symptoms such as abdominal pain, bloating, gas, constipation, diarrhea, anxiety, depression, headaches, fatigue, nausea, and itchy skin. Gluten can cause gut inflammation by triggering an immune response that leads to intestinal inflammation, dysbiosis, & a permeable gut, potentially allowing harmful substances to enter the bloodstream and contribute to inflammatory bowel diseases and other health issues mentioned above. Removing gluten-containing grains for about 3 weeks may help. Be aware that gluten-free products aren't always healthy. Some people report feeling better and losing weight after eliminating gluten, as it can cause inflammation. I hope these tips help!😊 #glutenfreeswap #autoimmunediet I hope these tips help!😊 #glutenfreeswap #autoimmunediet

I love talking perimenopause and menopause, but I also really love reading & sharing about personal development! There is more to us and life than our ability to reproduce & what phase of life we are in! I feel we should aim to make each day we are here a little better, a little easier! When we get better, we feel better, & our relationships are better! I believe we often make things too complicated or we overthink everything! I don't think I am alone in this!😬 Habits can be easier if we make them that way, make them something we actually enjoy and look forward to doing! For many of us, our morning coffee is a ritual we enjoy - it is something we look forward to and enjoy! To add a positive habit to it could be grabbing a notebook or journal and writing down 3 things we are grateful for or who we are grateful for or 3 things we are committed to ourselves to get done that day! That is how you habit stack! You could add a 5-minute strength routine while your coffee is brewing, which is what I like to do. I keep my dumbbells in the kitchen, so I see them and can easily grab them to do some reps! I also use the bench of table for chair dips, the counter and floor for push-ups! There are so many little exercises you can do in 5 minutes that can really impact your health! You could choose to breathe deep or meditate for 5 minutes or 2 minutes or whatever! To make things even easier, just stay in your pajamas to get your coffee and do your 5 minute routine. It doesn't have to be hard, it just has to be something that you like, easy to access, and beneficial to your health & life! Please try this! Small, daily, incremental changes make real life impact! I learned this from experience!❤ #dailyhabits #fiveminutestochangeyourlife

Truth! Transdermal (hormone therapy given through the skin) can be a better option for those with sexual function or libido concerns because when oral estrogen is given, not only can it raise inflammatory markers, like C-Reactive Protein, and triglycerides, it can elevate sex-hormone binding globulin, which binds up sex- hormones, like testosterone, making them less available for your body to use! Transdermal estrogen has less effect on inflammatory markers and triglycerides, less side effects than the oral route, less effects on libido, and less risk of thrombosis (clots) because it does not pass through the liver! Also, the transdermal route can be given in lower doses to exert its positive effects! There is no one-size-fits-all approach to hormone therapy, but often transdermal estradiol is a great first choice! Always, always, always if you have an intact uterus, you need some progesterone too to protect from the stimulating effects of estrogen on the uterine lining. Source: The Menopause Society🙌

Many women are misguided on hormone therapy when it comes to how long they can take them! The Menopause Society does not recommend routine discontinuation of hormone therapy after a certain amount of time. Your provider should just keep evaluating you, your symptoms, and any changes in your medical history routinely! "Hormone therapy does not need to be routinely discontinued in women aged older than 60 or 65 years." - The Menopause Society In addition, discontinuation of hormone therapy can result in menopausal symptoms returning, and gains in bone density & strength could be lost. It is important to discuss all risks & benefits associated with long-term hormone therapy use with your provider. #menopausalhormonaltherapy

Taurine can be a GREAT help in perimenopause & menopause because it helps with sleep, mood, insulin resistance, & migraine prevention! Taurine is an amino acid, but not like other amino acids, it’s not used to build protein. Rather, taurine has direct effects on the liver, brain, & immune system, and is an important antioxidant according to Dr. Lara Briden, author of The Period Repair Manual & Hormone Repair Manual. Taurine is a calming neurotransmitter similar in structure to glycine & GABA (gamma-aminobutyric acid), which are the brain’s other two calming neurotransmitters. By interacting with GABA receptors, taurine helps to support beneficial “GABAergic” tone or overall GABA activity, thereby helps improve sleep, prevents migraines, & helps relieve PMS and perimenopausal mood swings! It improves insulin sensitivity and metabolic health, calms anxiety, improves mood, supports mitochondria function (powerhouse of our cells), which may help slow aging, and promotes healthy estrogen metabolism & detoxification! Also, Dr. Briden reports it can help prevent bone loss & osteoporosis! See the attached article for more from Dr. Briden on Taurine, including dosing! I like to combine it with magnesium glycinate, and progesterone when indicated!✨ #taurinebenefits #perimenopause #menopausehealth https://www.larabriden.com/benefits-of-taurine-for-womens-health/

Don't wait for a crisis or a bad diagnosis, or when things are "perfect" to start living. Start living your life now. Look around, see the good. Look to seek the good in those around you. #bewhereyourfeetare 👣 Focus each day on making it better. Focus on making your relationships better. What you focus on grows. What you focus on, you experience. Don't focus on fear, focus on the good. "In a full heart ❤ there is room for everything, and in an empty heart there is room for nothing." - Antonio Porchia

Self-reflection is a way to really evaluate where you are & where you want to be in life. So many people get to the end of their life with many regrets or wishes that they would of spent more time doing the things that brought them joy, or spent more time with those they love. It’s a good idea to get a notepad or journal out and start asking yourself the right questions. Some I have given. Others may include: What happiness habits do I want to incorporate into my life each week? What will I wish I would have done more of? Who would I wish I would have spent more time with? What things bring me joy or make me feel like myself or good inside? You can re-evaluate these at the beginning of each month or each week. Examples: I want to get to the end of my life & have contributed more to the good of others- so maybe you plan to do a blog, podcast, weekly encouraging post, do a random act of kindness, compliment more, ect. I want to do more that I personally enjoy, so if it’s reading- read 20-30 minutes each day or week, journal more, write a book, go for nature walks, enjoy your morning coffee and do something relaxing, see a friend, plan a date, go see a movie. Plan to incorporate what you like. I want to spend more time with those I love so no regrets. Plan a meal date, plan to eat dinners together 3x week, plan a monthly get together, plan FaceTime calls to distant love ones.. however you can incorporate more time with them. Often, we are not intentional with our life, so it just passes by. Asking yourself the right questions can change that. #newbeginnings❤️ #2024

I wish you all health & happiness in 2024!💥 #happynewyear2024 🥂

"Don't look back, you're NOT going that way!" -Mary Englebreit Cheers to #newbeginnings2024 🥂

DESPITE what you may have heard about the decline of estrogen in your late 30s & early 40s, estrogen really goes on a "roller coaster" ride in perimenopause fluctuating wildly up high, then low! According to Dr. Lara Briden, author of Period Repair Manual & Hormone Repair Manual, there can be 2x the normal amount of estrogen in the body in relation to lower progesterone. Understanding these big hormonal shifts taking place can better explain all of the crazy symptoms you may be experiencing from day to day during these years! Stress can make our bodies prioritize survival over hormones, so it can make our symptoms even worse! So, what should we prioritize in perimenopause? ✨ Stress Reduction ✨ Sleep ✨ Progesterone support (progesterone is our calming hormone, it is the ice to the fire of estrogen). It helps with mood, anxiety, & sleep, but many things actually! ✨ Magnesium Glycinate can be a game-changer! ✨ Taurine, the amino-acid combined with the magnesium, even better! This combination is calming, improves sleep, helps migraines, insulin sensitivity, & perimenopausal symptoms. ✨ Adaptogens as needed to help blunt the stress response, Ashwagandha is a good one. Keep the dose moderate & consider taking it on & off rather than continuous dosing. There are others that can help! I think these will help, as always, check with your provider before starting anything new!😉 #perimenopauserollercoaster #hormonesupport #stressreduction

Survive perimenopause & thrive with GOOD lifestyle habits! Perimenopause is the time "around menopause" when the ovaries start to transition away from reproduction and into menopause (the end of reproduction/one full year without a period). These years can get quite dicey for many, while others just quietly arrive in menopause. Diet & Lifestyle can make a BIG difference in the way you experience these years! Choose foods that nourish you, help you feel full, and balance your blood sugar, like fiber and high-protein foods. High-fiber foods can include beans, legumes, vegetables, fruit, seeds, nuts, & whole grains, & aim to get 25-30 grams per day. High-protein foods can include fish, poultry, beans, legumes, grass-fed meats, & pastured eggs, & aim to get 25-30 grams per meal. Incorporate plenty of omega-3 fatty acid foods that fight inflammation, such as salmon, flax seeds, chia seeds, walnuts, & consider an omega 3 supplement of up to 2 grams per day. Calcium from your diet is important, so eat plenty of leafy greens, yogurt, cheese, seeds. Everyone has different calcium preferences, so look up ones that work for you! Magnesium & Vitamin D3K2 are important - supplements may be beneficial, but can try to get from food! Sugar, alcohol, caffeine, & processed foods won't do us any favors during the perimenopausal years! Sleep & stress reduction is SO important during these years, get help if can't do either because hormonal changes can play a role in each. Incorporate plenty of calming activities, and avoid over-exercising because this can add to our internal body stress. Try to stay positive, and realize "this too shall pass" because perimenopause doesn't last forever! #perimenopausehabits

Merry Christmas!🎄🦌🎁

I will start!🎄 1. Love Actually ❤️ 2. A Christmas Story 🤓 3. Elf 🎅🦌 Yours?

✨ Take time to reflect on this past year, what are the great things you accomplished? What new things did you learn? What didn't work out that you thought would? What I have learned is rather than looking at things I have tried as a success or failure, look at them as experiments - that either worked or didn't. WE don't know if we are going to like something or if something is going to work unless we try it! Jenna Kutcher gave me that idea some time ago, & using that theory has really helped me & I hope it will you too! Your goals & dreams are more likely to happen if you write them down! What do you want for next year? Closer, more intimate friendships & relationships? Freedom of time or money? To travel more? Have less stress? Change jobs or start a business? Better health? What will your life look like in 5 years if nothing changed? That time will come whether you took action or not, so think about that! Take some time to write in your journal what you really want, write it down so your brain starts moving in that direction, & write down next to each one the steps or process you will take to achieve each one! You won't be sorry you did this! "Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. In other words, your life is controlled by what you focus on. That's why you need to focus on where you want to go, not on what you fear." - Tony Robbins #merrychristmas🎄 #happynewyear #FreshStart2024 #goals2024 #personalgrowth

TRUTH, 🎁 the evidence suggests that performing random acts of kindness can have a significant positive impact on both your physical & mental health, as well as your overall well-being! Evidence also suggests that kindness can increase self-esteem, empathy, & compassion, & improve mood. It can also lower blood pressure and cortisol, a hormone that is directly correlated with stress levels. Kindness can increase our connectivity to others, help US live longer, & again healthier! It can increase our natural "painkiller" endorphins, & happy chemicals, serotonin & dopamine, & our ❤️ and bonding hormone, oxytocin! Even witnessing someone else perform acts of kindness can improve our mood & happiness level! Try it this holiday season!🎄 https://www.psychiatry.org/news-room/apa-blogs/mental-health-benefits-simple-acts-of-kindness https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness https://www.randomactsofkindness.org/the-science-of-kindness #randomactsoflove #randomactsofkindess #merrychristmas🎄

Pre-diabetes is often defined as having a HgA1C of 5.7%-6.4%, with the higher your A1C, the higher risk of diabetes. What can you do? 1. Make the decision you are going to reverse it. "To try is a lie." Don't say you are going to "try." Say you MUST reverse it! It is way more compelling & likely it will happen. 2. Start being intentional & mindful of what you are eating & when. Chew your food slowly. Listen to the cues when your brain says you are full. How many times are you stuffed, but the desert menu shows up & you still get a desert? Listen to your brain. Use smaller plates, portion control, & eat until 80% full. INCREASE your FIBER intake - 25- 35 grams a day - even if need to supplement. Be mindful of junk carbs & added sugar intake! Keep a 7 day food diary to start with or 14 day tracker - it can be eye opening! 3. Follow your circadian rhythm. Eat in the daytime, not in the nighttime or a few hours before bed. Get am light. Go to bed, prioritize sleep - this plays a huge role in controlling our hormones, especially hunger hormones. 4. Stop burning the candle at both ends. Change the way you perceive your stress. Find relaxation techniques you enjoy & do them daily. Cortisol can cause us to hang on to belly fat, it increases our blood sugar, & our blood pressure. Sleeping & relaxation techniques help our insulin work better. 5. HYDRATE. Avoid sugary beverages. Stick with black coffee and water. Drink 1/2 your weight or more in water daily. 6. Increase your activity. Walk, do weights/resistance training after you eat, it helps your muscles take up the glucose from meal. Aim to walk 30 minutes a day- even if divided times, resistant train 2-3 x weekly, or do some each day. Insulin resistance starts in the muscles, so great place to start to reverse it! 7. Add herbs, spices, & supplements, such as cinnamon, turmeric, ginseng, chromium, inositol, alpha lipoic acid, magnesium, berberine & green tea. It's okay to use Metformin to put out the fire initially. Your healthcare provider can't make the changes for you, they have to start w/ you! "Learn to work harder on yourself than you do your job!" Jim Rohn

Wayne Dyer - the father of inspiration said that! It is so true. Take time for yourself, love yourself - you will be better off for you & those you love! #selfloveisthebestlove❤️

IT should be known that surgical menopause results in lower testosterone levels. I the Rancho Bernardo study, women that had undergone bilateral oophorectomy with hysterectomy had testosterone levels that didn't vary with age, and 40%-50% lower than in women with an intact uterus and ovaries. Did you know the post-menopausal ovary continues to produce androstenedione & testosterone? So, this makes sense that surgical menopause would result in lower levels. This is important if a women is experiencing sexual dysfunction and low libido. Testosterone also impacts bone density, muscle mass, cognition, mood, energy, heart and brain health, and fat distribution. While testosterone therapy has not been FDA approved for women, it is used for women with sexual dysfunction, low libido, and can be used post-surgical menopause. It is so important to know your options, and discuss with your provider to make an informed decision on your care! I don't believe women should just suffer through things! Stress reduction and adrenal support, healthy diet, exercise and weight training, sleep, and some supplements may help raise testosterone, such as DHEA, but again this should be discussed with your provider! #testosterone #surgicalmenopause #hormonetherapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331845/ Menopause Practice: A Clinician's Handbook, 6th edition

🌟We need to talk about this because hair loss is a common concern for women during the menopausal years, especially since hair can be an important part of our identity. There are many different reasons why our hair can become thin, dry, brittle, & start to fall out. You may notice more in your hand when showering or more on the brush, or it may become thin at the crown with a widening part that you see more when your hair is wet. How can you differentiate between the most common types of hair loss? Female Pattern Hair Loss (FPHL) is gradual with thinning at the crown of the head and widening of the hair part. This can be hereditary or can just happen, & is a big cause in menopause. In menopause, high androgens (male hormones) relative to low estrogen can contribute to thinning & hair loss. The effects of estrogen on hair follicles is unknown, but it is believed that estrogen is protective of the follicles, and lack of it causes hair follicle shrinking & shedding. Telogen effluvium is more sudden and usually precipitated by a life stressor, chronic illness, medications, like beta blockers or anticoagulants, and this type is usually more patchy hair loss. Stress reduction & changing the way we perceive stress important. Think about thyroid hormone imbalances, calorie restriction, & nutritional deficiencies, like iron too. Supplements are lacking in efficacy to recommend, but that is not to say they can't be beneficial, especially if deficient. A healthy balanced diet is important too! Monoxidil remains the only FDA-approved treatment for FPHL, & it can be found over the counter. Estradiol therapy may be beneficial, and other options include spironolactone or finasteride. Read: https://www.balance-menopause.com/menopause-library/menopause-and-hair-loss-factsheet/ Source: Menopause Practice: A Clinician's Guide, 6th edition #hairloss #menopause

✨Mitochondria are like the power plants of our cells. They take the food we eat & the air we breathe, then turn it into energy that the body can use. As we age, the number & health of our mitochondria can decrease, which can affect our energy levels and how our body burns fat. Having healthy mitochondria is important for keeping our body's energy levels up & for burning fat. THIS ➡️ Increasing evidence suggests that supporting our mitochondria can be beneficial for fat loss. Additionally, some studies have suggested that boosting mitochondria’s health can prevent cells from aging! In terms of fat loss, having more healthy mitochondria can help our body burn fat more efficiently. This is because mitochondria play an integral role in the metabolism of fatty acids, which are a key component of body fat. Therefore, the more healthy mitochondria we have, the better our body can burn fat.🌟 Protect your cells: ✨Follow your circadian rhythm, use red light therapy ✨Exercise, including walking, resistance training/weights, & high intensity interval training (HIIT)-has been shown to promote the creation of proteins for energy-producing mitochondria. ✨Sleep- prioritizing rest & ensuring an adequate amount of quality sleep is important for maintaining healthy mitochondrial function ✨Relaxation Techniques - stress reduction through relaxation techniques can help decrease the production of reactive oxygen species (ROS) that can be damaging to mitochondria ✨Balanced Diet - consuming healthy fats, such as those found in fish and olive oil, & foods rich in antioxidants, vitamins, & phytonutrients can support mitochondrial health ✨Supplements - certain supplements, such as CoQ10, B vitamins, alpha-lipoic acid, acetyl-l-carnitine, & resveratrol, have been found to support mitochondrial function & reduce oxidative stress. ✅with your provider first! Foods🥑: Colorful Vegetables, some fruits, herbs, &spices, oily fish, avocado, coconut, olive, or flaxseed oil, nuts, seeds, leafy greens, omega-3 fatty acids, & red meat, poultry, beans/lentils, & eggs (these are rich in amino acids like glutathione, which protect the mitochondria). #mitochondrialhealth #Aging #fatburning

Midlife is a great time to reflect and re-evaluate what matters to you and what makes you feel like yourself! Its a time to stop comparing yourself to others, avoid social media images that make you feel bad about yourself or that you are not enough, and realize all that matters is that you are living your life by your own values. It is crazy to me how much time and energy I have wasted in my life worrying about what everyone else thinks! It is so liberating to NOT care anymore! We get one shot at this life, and we can't waste it on people or things that drain our energy! Really be yourself, wear clothes that make you feel good, eat foods that give you energy and life, write down the things that make you feel like you, things you like, enjoy, and the people you want to devote more time to in the upcoming year. At the end of your life, you won't regret giving your time to what matters to you.💜 Happy Friday! Kim

Female SEXUAL disorders in midlife are so common, and women should not feel guilt or shame about them! What is important to know is that there is help! Hypoactive Sexual Desire Disorder (HSDD) can be diagnosed when women have low sexual desire and lack response to erotic cues & stimulation, and have absent sexual thoughts or fantasies, and this is persistent and distressing for at least 6 months. Female Sexual Arousal Disorder is the inability to maintain adequate genital response for 6 months or more, including vulvovaginal lubrication, engorgement of the genitals, or sensitivity of the genitalia associated with sexual activity. Now, there can be physical & psychological factors, partner and relationship factors, & sociocultural factors. High stress or not liking your partner would not make you want to engage in sexual activity for example! So, these issues need to be assessed & addressed. Two FDA medications have been approved for HSDD - Addyi (a pill you take at bedtime for at least 8 weeks to see if improvement) or an injection, Bremelanotide, that you inject subcutaneously, as desired, before sexual activity. Now, Addyi is FDA in premenopausal women, but it has been used and shown efficacy in post-menopausal women as well. Transdermal (given through the skin) testosterone has also shown efficacy in both perimenopausal and postmenopausal women for arousal and sexual desire, but it has not been FDA approved. Testosterone may have a direct effect on the vagina & genital structures independent from the effects of estrogen. There are other non-hormonal therapies for female arousal disorder, such as the supplement L-arginine, topical alprostadil, dopaminergic drugs, like bupropion, and oxytocin (our bonding, love hormone). Phosphodiesterase inhibitors have lacked efficacy in RCTs (randomized control studies). You need to know there is help, and you can ask your provider for it!👩‍⚕️ Take care of your physical health as well, sleep, reduce stress, hydrate, eat nutrient-dense foods, exercise, & get help for any relationship issues. Source: Menopause Practice: A Clinician's Guide, 6th edition

👩‍⚕️THIS is what you need to know - during menopause, hormonal changes often lead to a redistribution of weight, particularly to the abdominal area, resulting in increased visceral fat. There is also loss of lean muscle mass. Visceral fat, which surrounds vital organs, is considered "dangerous fat" associated with increased health risks such as high blood pressure, diabetes, & fatty liver disease. In fact, studies have shown that Waist-to-Hip Ratio might predict mortality better than BMI! However, increasing soluble fiber intake from sources like vegetables, fruits, beans, and even a fiber supplement if needed, along with stress reduction, hydration, sleep, resistance training, and engaging in moderate activity, like walking consistently can help REDUCE the rate of accumulated visceral fat. Research has shown that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7% over five years. Soluble fiber slows gastric emptying, keeping you fuller longer, & may affect weight accumulation through abdominal fat deposits. Therefore, incorporating more soluble fiber into the diet, along with other lifestyle changes, may help combat menopausal weight gain & reduce the health risks associated with increased visceral fat. AIM to get 25-35 grams daily! Increased fiber has also been shown to decrease depression as women approach menopause!🌟 Some great articles to read! https://www.sciencedirect.com/science/article/abs/pii/B9780128160930000318#:~:text=Many%20studies%20show%20that%20an,and%20better%20weight%20management%20overall. https://galvestondiet.com/nutritional-supplements/use-the-power-of-fiber-to-decrease-symptoms-from-menopause/ https://www.pcrm.org/news/health-nutrition/increased-fiber-associated-less-depression-premenopausal-women https://www.today.com/health/diet-fitness/menopause-diet-tips-weight-gain-belly-fat-rcna100184 https://www.sciencedaily.com/releases/2011/06/110627123032.htm

These are a few of my favorite things...🎄🎶 Magnesium is a FAVORITE, but it comes in many different forms! Research suggests that magnesium is best absorbed in the body when it is combined with other nutrients, such as magnesium plus malic acid or magnesium plus glycinate. Magnesium malate is a chemical compound that combines magnesium plus malic acid, which is a fundamental metabolite, which means it is produced during metabolism. In simple terms, malic acid is an organic compound found in fruits & vegetables. It plays a crucial role in our Krebs cycle, which is responsible for energy production in the body. This type of magnesium is often used for chronic fatigue and fibromyalgia. I take this is the AM, and keep the dose around 360 mg only. Magnesium glycinate is well known for its benefits on our mood, sleep, muscle relaxation, blood pressure, bone health, & blood sugar regulation. I take this about hour before bed, dose is 200 mg to 400 mg. I notice a difference when I don't take it! Both of these forms of magnesium are well-absorbed forms and used well by our body! Again, there are multiple forms of magnesium, and depending on your needs, the type you use may be different. Getting magnesium from good is a great idea too. Nutrient-dense sources include leafy greens, nuts and seeds, legumes, avocados, bananas, and potatoes with the skin on it. You always want to check with your provider 🩺 on dosages & possible interactions for you, and want to keep any supplements in the safe dosage range!💊 https://draxe.com/nutrition/magnesium-malate/ https://www.healthline.com/nutrition/magnesium-types#6.-Magnesium-taurate-

I have spent a lot of my young life trying to "fix" my body, overachieve as if I always had something to prove, and wasted a lot of head space comparing myself to those further along than me in my journey! While reading the new book, Happy AF, written by @bethromeroauthor1, in preparation for our upcoming interview, this quote stuck with me, and I wrote it down along with some of her tips to improve the way we feel, see ourselves, love and have compassion for ourselves. Write these down and practice them- you will be better for it, I promise! ✨ Focus on health first - physically and mentally by eating foods that nourish your body (especially in the morning), sleeping, exercising, and getting some early morning light (I am a BIG fan of). ✨ Start a gratitude journal - do it consistently for 21 days in a row (I am on day 9 of being better about this)! Journal in general. Deep breathe and practice meditation if only for a short time each day, use a app to get you started! ✨ Mind your social media and who you follow. Be realistic about the images and realize most people are just posting their "greatest hits!" Comparison is truly the thief of our joy! ✨ Engage in positive body talk- thank your body for all it does for you & how far it has brought you! A mirror can be helpful. ✨ See your body as "whole" made up of your mind, body, & spirit. There is so much more to us than our looks! ✨ Take time to love your body more with doing nice things for it - like a nice, long hot bath with lavender & epson salts, get a massage or do it yourself with oil to your feet before bed, & spend time doing an activity You love, like watching your favorite show! ✨ Surround yourself with positive people that lift you up, add more value to your life than subtract from it. Set boundaries with the time & energy you allow those that aren't improving you or your life in some way. Strangely, I feel better about me & my body at the age of 50 than I did at the age of 25 with my flaws & all! I have had 4 kids, including twins, so you can image what my belly looks like, but I wouldn't trade anything for a perfect body or a perfect life! #loveyourself 💜

On other pages, I read the comments from women that feel providers who support hormone therapy are fear mongering or making them feel that is the only way to treat menopausal symptoms or prevent disease! I personally don't believe they are trying to do that, and I don't ever want to do that either! I believe they are trying to get the information out to women that hormone therapy has been proven to be a safe, effective way to manage menopausal symptoms for those who are good candidates for it. The Women's Health Initiative studies really instilled fear in women about taking hormone therapy, and it turns out the studies were flawed. I believe this is what other providers are trying to educate on. Menopause is a natural phase of life, but we should know our options available to help us navigate this time of life. The truth is that many therapies and modalities can be used, and diet and lifestyle should typically come first! Sleep, stress reduction, eating healthy foods & avoiding sugars and processed foods, exercising and using our weights, improving our relationships and spending time with those we love, and loving ourselves (flaws and all)! There are FDA approved hormonal therapies and non-hormonal therapies, and hormonal therapies that help with local symptoms, like vaginal and urinary symptoms. The bottom line is, the way you choose to manage menopause is personal, and there should be shared decision-making between you and your healthcare provider. Once you have been properly informed on the benefits and risks of therapies, you can make a decision that works for you! 💜

THIS is a common question about fibroid growth and hormone therapy! Uterine fibroids occur in 25% of women of reproductive age, and are often associated with abnormal uterine bleeding, particularly irregular or heavy bleeding. Some fibroids are actually asymptomatic for women. There are many different therapies to help manage uterine fibroids, and some examples of hormone therapies for uterine fibroids include androgens, GnRH analogues (often used prior to surgical procedure, like a hysterectomy), progestins (like the LNG-IUS intrauterine system), and estrogen-progestin combinations (like birth control pills). There are also non-steroidal anti-inflammatory drugs used to reduce heavy bleeding because they reduce prostaglandin synthesis. Prostaglandins are hormone-like substances that play a key role in inflammation, pain, & other physiological processes. Obviously, the best treatment recommended for you would come from your provider. When it comes to post-menopausal hormone therapy, the question remains does systemic hormone therapy cause fibroids to resume growth? They often shrink after menopause because they contain both estrogen and progesterone receptors, which both decline post-menopause. Although the cause of fibroids is unknown, hormones can stimulate their growth, but according to The Menopause Society, systemic estrogen rarely causes fibroids to resume growth! It is always good practice to get any abnormal or dysfunctional bleeding checked out, and that is a contraindication to menopausal hormone therapy until it is fully evaluated! #uterinefibroids #hormonetherapy #menopausehealth #womenshealth

One BIG misconception I had back in the day was that menopause just happened one day when I was a lot older! I didn’t realize that the menopause transition can start taking place in the mid 30s or later, and the stage leading up to menopause is termed perimenopause, where periods start to become irregular, and you may get more anxious or irritable, experience more PMS symptoms, periods may get closer together, sleep may become more difficult, and you may feel just looking at food makes you gain weight! The good news is that perimenopause is a process that ends in a calmer phase of life, menopause where periods end completely! This can just be clinically defined as one year without a period! I hope defining a few of the terms associated with menopause helps you better understand what is going on! #menopausestages ☺️

If we make no mistakes, we make no growth. Have grace & compassion for yourself, perfection is an unattainable goal. One of my favorite quotes reshared as a great reminder that the mistakes are where we learn, grow, and develop mental toughness! #bekindtoyourself #selfgrowth 🐛🦋

Aging is a privilege not everyone is afforded, including both of my parents. Seeing aging as a gift is a game changer for mindset. Prioritize your health and time with others. Start with these 3 foundational things: ☀️🌙Follow your circadian biology as the first thing. Aim to see the early morning light each day, and avoid artificial light in the evening. Eat during daylight not when dark out and avoid eating 3-4 hours before bed. 🔋Protect your energy source- the mitochondria (the powerhouse of your cells). Following your circadian rhythm will do that, sleep, eating anti-inflammatory diet and include things like pomegranates, berries, & nuts, fast, exercise & resistance train, avoid that artificial light, limit EMF & toxin exposure however possible. 😴Get your sleep right & enough of it. This is a priority and will help with coping & stress reduction. It is our bodies detox & repair, gives up brain power, ®gulates important hormones. Take a hot bath, read, journal, do a brain dump, avoid those lights I talked about, stretch.. take magnesium glycinate. Whatever you need to get this on point!🎯 Rule out underlying sleep disorders if snore, wake up w/headaches, or have excessive daytime sleepiness. Underlying sleep disorders will increase your risk of cardiovascular diseases. Health span is what we want (many years without diseases), so start with foundational good health habits like these, & avoid isolation (relationships keep us happier & healthier for longer - good ones that is)!

Imagine your body is like a team, and the endocrine system is the coach! This coach uses messengers, called hormones, like FSH and LH, to keep everything in balance! FSH (Follicle-Stimulating Hormone) is like the coach telling the players to get ready for the game. In women, it helps eggs grow in the ovaries. LH (Luteinizing Hormone) is the coach saying, "okay, it's time to score!" It triggers the release of eggs from the ovaries. Now, think of the ovaries & the adrenals glands (our stress shock-absorbers) as key players. They release hormones that are like the team's strategy - they control growth, mood, and more! In menopause, when we have diminished our ovarian reserve of eggs, we are no longer able to reproduce, and our ovaries stop producing a majority of our estrogen, progesterone, but still produce some testosterone. FSH & LH levels rise because they keep trying to get the ovaries to stay in the game, but they are done playing & ignore the signal. When estrogen deficiency occurs in menopause, LH levels increase, then FSH is raised & stays that way for rest of life! That raised FSH & low estrogen levels lead to the characteristic hot flashes, night sweats, mood swings, and other menopausal symptoms. So, when it comes to hormones, it is all about teamwork & communication. If one player (hormone) talks to much or too little, the coach (endocrine system) adjusts the game plan to keep everything running smoothly. That's the hormonal feedback system that makes sure the team plays its best!🌟 I hope this helps better understand out unique hormonal system & menopausal changes that actually start in the brain!🧠 #endocrinesystem #menopausalhormonechanges #estrogendefiency