What is going on during perimenopause?

During Perimenopause, your body is undergoing changes in hormone levels. Estrogen levels rise and fall unevenly, and your menstrual cycle will likely shorten or lengthen depending on the changes your body is experiencing. Fertility does decrease during perimenopause, but women can still become pregnant during this time, so it is important to discuss any birth control changes with your physician.

What are the symptoms of perimenopause?

The leading symptoms of perimenopause include hot flashes, sleep problems, alterations in mood, menstrual irregularity, changes in sexual function, vaginal or bladder problems, and bone loss. Several medical conditions may emerge during this time as well, including changes in your cholesterol levels.

Should I speak with my physician about the changes I am experiencing?

Yes. As a general rule, if you begin to experience regular changes in your normal bodily function it is wise to speak with your physician to ensure that these changes are natural. During perimenopause the symptoms often are natural, but in many situations they can be treated with anti-aging techniques and Hormone replacement therapy. Speaking to your doctor about your symptoms could help you find relief from a variety of pain and discomfort associated with aging.

This is a situation that all too many of us know. You feel hungry and you are in the mood for something, but you aren’t so hungry that you are ready to eat just about anything. When trying to lose weight it is important to track these types of thoughts. Often, this type of situation will lead to overeating. Instead of munching mindlessly until you figure out what you are craving, think about the options. By figuring out your choices and pinpointing what you want you can savor every bite and eat less—thereby cutting calories without depriving yourself of your favorite foods!

The hCG diet in Rochester can help you to lose weight by encouraging you to feel less hungry, but in order to lose weight you need to not eat when you are not hungry. For many people, this means obtaining all of the nutrients and meeting the daily cravings of saltiness and sweetness in fewer calories.

One important thing to consider is the type of texture and flavor that you are craving. Are you looking for something salty, sweet, warm or crunchy? If you are in the mood for something crunchy and salty, then a serving of non-fat yogurt is most likely not going to feel very satisfying. Try thinking of diet friendly snacks that meet these different categories. Potato chips are not a healthy option, but pretzels or popcorn can be when eaten in moderation. By having one serving of pretzels you may meet your salty craving without going over your calorie intake for the day.

Likewise, if you used to enjoy a warm cinnamon roll every morning but have given that up to be healthier, then there is a big chance that your new morning granola regimen is less than satisfying. Instead of changing the flavor and texture of your morning meal, try making a smaller adjustment. Oatmeal is another smooth and warm meal, and with a small amount of cinnamon and brown sugar may stimulate your taste buds in a similar fashion to that old cinnamon roll. Instead of just eating fewer foods, try to think more about the flavors that you enjoy and the texture of the foods that you like to eat, and when you like to eat them. By dissecting your diet this way you can overcome the desire to overeat without feeling deprived of your favorite foods.

If you are experiencing hormonal changes, then therapy with bioidentical hormone in Rochester may be a beneficial option for you. Here are a few things to consider prior to speaking with your physician about hormone therapy treatment.

1. What symptoms of hormonal changes are you experiencing? This is a question that your physician will likely ask you, so it is best to be prepared with an accurate answer. Are you having night sweats or hot flashes that are disrupting your sleeping patters or quality of life? If you are, then this is something that you will want to share with your physician. Try keeping a log of the symptoms that you are experiencing so that you can explain accurately to your physician the frequency and severity of your symptoms.
2. What does your health history indicate? Not everyone is eligible for HRT, but many people are. Make sure to provide your physician with an accurate description of your own health history as well as your family’s health history. A history of breast, uterine, or ovarian cancer is especially important to share with your doctor.
3. How do you feel about HRT? It is a good idea to think about the therapy treatment before you are sitting in your doctor’s office. Talk to your friends about their experience with HRT and think about how it would influence your own life—and if it is something you are willing to do. It is best to consider this prior to your appointment so that you can discuss your feelings with your doctor.

Realistic Expectations: Having goals and ambitions in life and for weight loss is wonderful. However, by creating lofty and ambitious goals, we can feel burdened and stressed. Instead of beating yourself for not losing as much weight as expected or not following a diet plan exactly, focus on the positive changes and progress that has been made. Set realistic expectations that are challenging but manageable in order to see the most results.

Put Yourself First: Many people who struggle with weight loss are people who tend to put others first. Parents might put the preferences of the children over their healthy meal plan. Husbands might choose to spend time on the couch with their wife rather than hitting the gym. In order to be successful and lose weight it is vital to put yourself first in some situations. Make it clear that your health needs are a priority in the family or group of friends.

Managing your stress can be a daunting task, but with the help of professionals you can learn to release stress and begin to feel the benefits of weight loss and an overall healthier lifestyle.

It’s well known that heart failure and its symptoms are difficult to live with. The disease causes chronic low energy and shortness of breath as the heart is too weakened to pump blood properly. This can make exercise of any kind particularly difficult. Through the 1980s, it was even recommended that patients with heart failure avoid physical activity as much as possible.

Tai chi has been shown in several recent studies to be an effective treatment for many diseases; including Parkinson’s and breast cancer. The National Institutes of Health are currently funding a number of studies to look for more benefits of tai chi for patients with chronic diseases.

This study was the first to actually look at whether tai chi can help people suffering from heart failure. 100 people with the disease were recruited in the Boston area. Half were assigned a 12-week tai chi program while the other half got heart health education.

The tai chi program began with warm-up exercises, including breathing, visualization, arm swinging and light stretching. The patients learned 5 easy movements that were meant to relieve tension and increase breathing awareness. Afterward, patients received an instructional tape and were instructed to practice the moves at home three times each week.

At the end of 12 weeks researchers compared exercise ability and quality of life for both groups. They found that each group had equal oxygen use during a six-minute walk, but the Tai chi group reported a greater improvement in quality of life when responding to a standard questionnaire. In addition, the Tai chi participants reported a greater increase in mood and in calories burned each week, compared to the education group.

Tai Chi can be a great addition to treatment and programs for stress management in Rochester. Because of the strong link between heart failure and depression, it’s especially important for patients to find a way to relieve stress and improve their quality of life.

There are certain factors that can affect a woman’s susceptibility to hot flashes. For instance, women with more exposure to stress,  cigarette smoke, and alcohol are more likely to experience hot flashes than those who are not. Consuming caffeinated beverages and spicy foods can also trigger the flashes. Women can try to prevent hot flashes by wearing cool clothing that breathes instead of restricts. If a woman is especially susceptible to night sweats, maintaining a cool bedroom is vital. Staying fit with exercise is also beneficial.

There are also steps that a doctor can help with. Hormone replacement therapy (HRT) is one method that can prevent hot flashes in addition to other menopause symptoms. Your physician may also recommend taking supplements like Vitamin B complex or Vitamin E. Increasingly, women in Rochester are finding that Bio-identical Hormone Replacement Therapy (BHRT) not only addresses the symptoms of menopause, but also avoids some of the negative side effects of synthetic hormones generally prescribed by traditional physicians. There are a variety of treatment options that can help women find relief from hot flashes and any other symptom of menopause.

Rather than consuming calories for emotional satisfaction, consider eating with culinary mindfulness. As an alternative to shoveling tasteless food into your mouth, mindfully analyze every bite. Choose local, whole foods that offer richer, more delicious flavors. With each morsel, you appreciate the food’s flavor, texture, color and nutritional benefits.

Before eating, pause and discern if you are truly hungry. Eating to meet an emotional need always results in consuming unhealthy choices and overeating. With mindful eating, you slowly savor each bite and actually taste the food. Upon satisfaction, you will likely feel good about your choices and your body.

When faced with stressful situations, seek psychologically fulfilling relationships rather than food. Using fresh ingredients, prepare a delicious meal with a friend. Turn off the television and talk with your family. Purchase food from local produce stands or farmers’ markets, and interact with the growers and butchers who produce your food.

Mindful eating creates a habit where food serves as fuel rather than an emotional therapist. Begin with fresh, local foods for the most flavorful bites. Listen to your body, and stop eating when you feel full. Saturate your meals with conversation, laughter and friends who offer support and understanding. If you are unable to reduce emotional eating, you may consider consulting with a mental health professional that can focus on the emotional and behavioral urges that lead to stress eating. Alternative therapies that have been proven effective in reducing emotional eating include EFT, EMDR, and use of the EmWave Stress Reliever. These therapies can help you reduce negative eating patterns, and further your efforts to cope with stress by exercising culinary mindfulness, and feel healthier physically and emotionally.

One way to overcome anxiety is to try and figure out what causes it. It may be a certain situation or certain things that happen. After an anxiety attack, you need to try and remember what the situation was and exactly what happened, as this can help you to prevent another attack in the future.

Another tip would be to keep a journal of when these attacks happen. This can be helpful if they happen a lot or you cannot identify the cause. You would need to record as many details as you can remember and rate the severity of the attack. By doing this, a pattern may emerge and you may be able to better pinpoint the cause or causes of your anxiety attacks. Understanding the cause may not make the anxiety go away but it can make it easier to handle.

Another thing you can do is to be aware of negative thoughts that may lead to an attack. If you think there is danger, ask yourself if the danger is real or imagined. If you worry excessively, you need to tell yourself that worrying will not change the situation and replace negative thoughts with positive ones.

People who suffer from this type of stress disorder in Rochester understand how debilitating it can be. There are many treatment options including natural remedies, medications, lifestyle changes, and therapy. Alternative mental health treatments may include the use of Emotion Freedom Technique (EFT) and Eye-Movement Desensitization and Reprocessing (EMDR). It is important to seek professional help if anxiety is affecting your quality of life.

So what are these superfoods? You may be surprised to find out you probably have most of them in your kitchen already. How about a packet of green tea, a carton of yogurt, or a broth-based soup? Or, what about a low-calorie green salad, light diet snacks, high-fiber whole-grain breakfast cereal, beans, grapefruit, or water? Each one of these foods has been linked with helping facilitate weight-loss for one reason or another.

The secret behind these foods, and foods like these, is their fiber and protein content along with their ability to make you feel full on less calories for longer periods of time. Because one of the foundational keys to weight-loss is consuming less calories than you will burn off during the course of a day, it’s important to eat foods that will help you do that. Though these dietary staples won’t cause you to lose weight on their own, they can help you consume less calories, and that’s a big deal when it comes to achieving better health through successful medical weight loss in Rochester.

One of the best ways to overcome stress and weight gain is to find a way to stay calm that works for you. For many, this involves practicing yoga or meditation, where you can focus more easily and relax. Another way to do this is to make your health a priority. Get the proper amount of sleep, avoid junk foods, and exercise regularly. This will help you meet your fitness goals and allow you to fuel your body with nutrients rather than empty calories.

It is also a good idea to notice the signs of stress eating. Be aware of when you are eating and how much. If you feel particularly stressed, ask yourself why you are eating and determine whether or not you are really hungry at that moment. If not, find another activity to keep you busy until meal time. There are also many resources to help with a stress disorder in Rochester, which can help you identify the causes of your stress and how to handle them effectively. By managing stress and overcoming the desire to overeat due to anxiety, you can lose weight and begin living a healthier lifestyle in no time.