Amy Myers's Blog, page 44

Conventional Medicine Failed Me and it is My Mission to Not Have it Fail You Too

If you’ve read my books or my blog, participated in a webinar, watched a live event, or listened to one of my podcasts, you’re probably familiar with these words: conventional medicine failed me and it is my mission to not have it fail you too. It truly is my mission to help you avoid the pitfalls of conventional medicine and help you take control of your health. I have a vision of creating a clear path to optimal health and wellness, something that is better than what we all know through conventional physicians and medications.

The Beginning
Paraguay: 1996, Louis

This vision first started in 1996 during the time I was a Peace Corps Volunteer in rural Paraguay. A little boy covered with pustules and with a fever of 105˚ lay on a bed, breathing shallowly. His name was Louis. No one seemed to care about how sick he was. After hours of searching for help, I finally managed to get him to a hospital two hours away by tractor for the treatment that saved his life. Later I realized it wasn’t that no one cared—it was just that the death of a sick child was a normal part of life for them.

I knew there had to be a better way! I would become a doctor.

Bay Saint Louis: 1999, Betty

A few years later, in 1999, my mother, Betty, was having severe back pain. Her doctor wasn’t running a lot of tests because my mom didn’t have much money or health insurance. Finally, we found out she had metastatic pancreatic cancer. Four months to the day that she was diagnosed, I held my mother’s hand as she took her last breath. My mother, much to my dismay, had opted for conventional treatment. I’m convinced to this day that the conventional treatment killed her much quicker than if she had done nothing at all.

I knew there had to be a better way! I would become a researcher.

Instead of sitting at home wallowing in my sorrows, I became a researcher and studied Noni juice, a natural angiogenesis inhibitor for which I hold a US patent.

Learning to Heal
New Orleans: 2002, Amy

In my second year of medical school, I started to experience weight loss, anxiety, and insomnia. I was eventually diagnosed with Graves’ disease, an autoimmune condition of the thyroid. Conventional medicine’s solution was to ablate or kill, my thyroid with radioactive iodine. It’s the biggest regret of my life.

I knew there had to be a better way! I would prevent others from going through what I did.

Baltimore: 2005, Jessica

It was the first year of my emergency medicine residency program. While on my ICU rotation, I had a patient named Jessica. She was in her twenties, was newly engaged, and had rheumatoid arthritis. She was also in liver failure from an immunosuppressant drug called Remicade. If she didn’t get a new liver, she was going to die. I stayed up all night checking her labs and updating her family. In the final hours just before her liver completely failed, the transplant team found her a liver. Jessica, who was in the prime of her life, should never have gotten to this point.

I knew there had to be a better way. I had to get back to my Why.

New York: 2009

I went to a conference in New York and heard a physician speak for the first time about functional medicine. Functional medicine looks to find the root causes of disease and reverse, rather than treating symptoms with pills.

I found a better way!

I took all the courses that The Institute for Functional Medicine had to offer. In 2010, I left the ER and opened my own functional medicine clinic, Austin UltraHealth. I developed The Myers Way®; a functional medicine approach that focuses on the individual, finding the root cause for their illness, and treating more than just the symptoms. Patients came to me from all over the world.

The First Successes

I’d like to share with you the stories of a few of those patients, whom I discuss in greater detail in my New York Times bestseller, The Autoimmune Solution.

Jennifer was one of my first patients who was really, really complex. At one point, she had been in a wheelchair; she had something called polymyositis. She was on three immunosuppressive drugs, and they weren’t working for her.

After working with Jennifer for several months, I was able to help get her off all of her medications and all of her lab tests returned to normal. She has been symptom-free, medication free, and living an optimal and happy life since then. I was able to help give Jennifer her life back.

Susan came to my clinic with transverse myelitis, a condition similar to MS. She had two grandchildren who lived in California. She was in so much pain, she couldn’t even play with them.

Susan had a cream that she found worked really well for her, but her body would eventually become immune to it. Despite a sharp-shooting nerve pain, she went two days each week without using the cream in order to curb the immunity. These two days were incredibly painful. She couldn’t even sleep; she was so miserable because she was in so much pain.

Just after her third visit, she called me from California. I could hear her grandkids in the background; she was with them on the playground. She had called to tell me she didn’t even need her cream anymore. She was able to get back to playing with her grandchildren after working with me through only three visits.

And then there’s James—my dad. He told me that I saved his life. He too had polymyositis, and for a long time, he didn’t want to listen to me or use a functional medicine approach. Eventually, he had to go in for surgery. He was on three immunosuppressive drugs just like Jennifer, which he had to stop taking in preparation for his operation.

I said, “Well, why don’t you just give The Myers Way® a try? You have 30 days before your surgery,” and he did. After his surgery, he was able to stay off all of his medications for two years until he had a flare. Within six months of that flare, he passed from pneumonia as a complication of the drugs he was given.

There is a better way, and it’s the Myers Way®.

A Wider World

I set out to help Louis, Jennifer, Jessica, Susan, myself, my mom and my dad, and the millions of others in the world. In 2015, my clinic was growing, and I formed amymyersmd.com with just a few people on staff. In 2017, we launched our first program, The Autoimmune Solution Program. It was a huge hit! That same year, however, my father passed away, and my husband and I adopted our daughter, Elle. So much was happening. After thinking long and hard about how many people I could reach by seeing patients individually, and how many more people I could help through my company, I made the tough decision to close the clinic.

The company has grown exponentially since then and I believe it’s because everyone here focuses on our core values:

SERVE: We go above and beyond to be of service.

EFFECT: We actively look for a way to make a positive impact.

EMPOWER: We empower people and deliver quality results.

This is our mission: We empower people to take back their health by providing them with the tools to understand the root cause of their symptoms, and a solution to live by.

Our vision is: To inspire a healthier, more informed world, where chronic illness is a thing of the past, and our tools are used by millions around the world to achieve optimal health.

Remember, conventional medicine failed me and it is my mission to not have it fail you too. You can take control of your health and your life!

The post Conventional Medicine Failed Me and it is My Mission to Not Have it Fail You Too appeared first on Amy Myers MD.

Crepes with Coconut Cream and Berry Compote

Crepes are a versatile breakfast or dessert available at restaurants, farmer’s markets, and food trucks everywhere! For those of you following The Myer’s Way®, that doesn’t make them easy to get your hands on. Luckily you can still enjoy these Crepes with Coconut Cream and Berry Compote without straying from any gluten-free protocol.

A basic crepe recipe uses flour, water, and salt, while more popular variations include eggs, sugar, milk, and butter too. That’s a lot of inflammatory foods in one thin pancake! My Crepes with Coconut Cream and Berry Compote use cassava flour, coconut milk, vanilla, and coconut oil. These ingredients are all great foods to optimize your diet and provide you with a sweet treat. I’ve also used the best egg-replacement around with The Myers Way® Gelatin. Your crepe won’t give you any trouble with rips and tears.

My go-to fruit is used to make a simple, AIP berry compote. Choose your favorite berry for this or create a mixed-berry compote. Now, the icing on top of the crepe so to speak is the coconut cream.

I love this recipe because it’s so fun and simple. You can pour a cup of Dandy Tea, and bring a little AIP crepe cafe into your home.

Crepes with Coconut Cream and Berry Compote






Course

Breakfast


Protocol

Autoimmune Solution (AIP), Elimination Diet, Thyroid Connection


Keyword

AIP, Elimination Diet, The Myers Way




Servings

2-3 people

Ingredients

Topping2 cups berries of choice (i.e. strawberries, blueberries, blackberries, etc.)2 Tbls water1 tsp lemon zest4 Tbls coconut cream1 tsp honeyCrepes1 cup cassava flour1/4 cup tapioca starch1 1/2 - 2 cups coconut milk1/2 tsp aluminum-free baking soda pinch of cinnamon1 scoop The Myers Way® Gelatin1 tsp vanilla extract1 Tbls coconut oil plus additional for pan

Servings:
people

Units:
MetricUS Imperial

Instructions

ToppingIn a saucepan, add berries, water, and lemon zest. Bring mixture to boil over medium heat. Reduce heat to low and muddle berries with a spoon. Continue to cook over low heat for 5-10 minutes until mixture is slightly thickened. Remove from heat.
Combine coconut cream and honey in a small bowl. Set aside. CrepesFor crepes, place all ingredients in the bowl of a blender. Blend until fully combined. If the batter needs to be thinned, add additional coconut milk.
Heat a large frying pan over medium-low heat. Add 1/2 tablespoon of coconut oil to the pan.Spoon out about 1/4 cup of batter onto the pan and swirl around pan to make a thin layer. Cook for about 4 minutes until the cooked side is slightly browned. Flip and cook for another 2-3 minutes. Remove and set aside.Repeat with oil and batter.Fold or roll each crepe into desired shape. Top with berry compote and coconut cream and serve.

The post Crepes with Coconut Cream and Berry Compote appeared first on Amy Myers MD.

The Top 10 Health Benefits of Omega-3s

Omega-3s. You’ve probably heard of them. However, do you know why they are so important, and so different from any other type of fat? Let me clue you in: It’s because unlike most fats, which your body can make from other fats or from raw materials, your body can’t make Omega-3 fatty acids on its own. The only way to get them is to eat them. Food really is medicine!

So what? Well, getting enough of them is critical because they’re important to every single one of your cells. They’re involved in the formation of cell membranes throughout your body, and serve a lot of other important functions too. Let’s hit the highlights of their benefits, and then we’ll talk about the best sources of these essential fatty acids.

Benefits of Omega-3s

Thyroid Function

I discuss the many benefits of Omega-3s on your thyroid in this article, however it bears repeating: Omega-3s are critical to a healthy thyroid. And that matters because your thyroid gland not only produces the hormones that regulate your metabolism, it also plays an important role in heart health and digestion.

Inflammatory Response

This is a big one. Autoimmune diseases are a result of an inflammatory response in which your body attacks itself. In addition to creating healthy cell membranes, Omega-3s help you create prostaglandins all over your body. These lipids, or fats, are very similar to hormones. They are made at the site of tissue damage to help you deal with injury and illness. Without the appropriate levels of Omega-3s to create prostaglandins, your body’s inflammatory response cannot be properly modulated.

Your Gut and Immune System Health

Did you know your gut wall is only one cell layer thick? The health of that wall is critical to your overall health because about 80% of your immune system is housed in your gut. You not only want your immune system to stay put, you also want to prevent your gut wall cells from pulling apart, and allowing food particles and bacteria into your bloodstream in a condition called leaky gut. As key components of your cell linings, Omega-3s help you keep everything where it should be for optimal gut and immune system health.

Blood Clotting

Believe it or not, some blood clots are a good! When a blood vessel is injured, the prostaglandins that Omega-3s help you produce create blood clots to seal off the damaged area. Just as importantly, they also stand guard to reduce blood clotting as you heal, and to take away clots that are no longer needed.

Heart Health

A flexible, strong blood vessel is a healthy blood vessel, and healthy blood vessels enable your heart to move blood around your body efficiently. We touched before on Omega-3s impact on your body’s inflammatory response (and that includes blood vessels), and their role in managing the blood clotting process. They are also thought to help support a healthy heart rhythm.

Mood

Recent studies have shown that just 1 gram a day of Omega-3s can be a mood lifter. To put that into perspective, that’s roughly the equivalent of eating three salmon meals per week. How does it work? Researchers are still studying this, however they believe it’s linked to improving the body’s inflammatory response. Interestingly, one of the reasons that researchers even thought to study this is because cultures that tend to eat a lot of fish report a lower incidence of mood disorders.1

Eye Health

Once again, researchers turned to populations that eat a lot of oily fish. They found that people who ate the types of fish that are packed with Omega-3s at least once a week were less likely than those who don’t to develop something called “wet” macular degeneration. This is a condition in which vessels leak blood or fluid into the eye.2 Omega-3s also impact dry eyes. Women are more prone to dry eyes than men. Women who ate tuna at least twice per week were significantly less likely to experience eye dryness than women who ate tuna only once per week, or not at all.3

Sleep

If you are concerned about getting a good night’s sleep, then you’ll want to know this: Omega-3 consumption has been linked to improved sleep. One of the most interesting things about this is that the improvements seem to cross all ages. That is, Omega-3s support a good night’s sleep for adults and children alike. And these groups have very different sleep patterns and issues.4 Here, too, researchers suspect cell membrane health may be involved.5

Pregnancy and Nursing

We all know nutrition plays a vital role in pregnancy and childbirth. Not only are Omega-3s used by your body to help produce breast milk after your baby is born, they’re thought to play a vital part in determining the length of gestation and in preventing perinatal mood imbalances.6 Even more importantly, Omega-3s also give rise to DHA, which is needed for the development of the human brain7 before and after birth.

Bone Health

Omega-3s are good news for your bones as well! That same DHA that we just talked about in terms of infant development continues to be important throughout your life. It affects the calcium balance in your body8 and impacts membrane function. It also plays a role in bone strength.9

Sources of Omega-3s
Food

If you’ve read this far, you’ve probably figured out that oily fish such as tuna, salmon, mackerel, Atlantic herring, mussels, anchovies, swordfish, and Alaskan pollock all contain Omega-3s. Many people think that only ocean fish contain this essential fatty acid. However, you may be surprised to learn that trout is an excellent source as well. In fact, it, and the smaller fish like anchovies, herring, and mackerel, are among the best natural sources for pregnant and breastfeeding mothers.

That’s because the larger fish, including tuna and swordfish, eat the smaller fishes. So while those big fish have higher concentrations of Omega-3s, they also have higher levels of heavy metals such as mercury in their flesh.10 For the best, cleanest, wild seafood, I order from Vital Choice (use the coupon code AMYMYERS for 10% off.) We’ve been shown time again that fish is one of the best foods for your heart, so finding healthy sources is a great thing you can do for yourself and your family.

You can also get Omega-3s from plants. Some of the best plant sources are chia seeds, flax seeds,11 walnuts, and their oils, as well as pumpkin seeds, and hemp seeds.12 However, plants are actually sources of something called alpha-linolenic acid (ALA) which your body must convert to Omega-3s in your liver. This isn’t a very efficient process so it’s best not to rely on plant sources exclusively.

Fish Oil Supplements

Even though my family eats a lot of fish (often salmon fillets as in this delicious baked salmon recipe), my husband Xavier, our daughter Elle, and I all take a fish oil supplement every day. It’s the best way to ensure I’m getting the right amount of Omega-3s because the content in fish depends on what the fish ate.

The Complete Omega Softgels in my store are specially formulated by me to be a high-potency, emulsified fish oil with advanced bioavailability. My fish oil is non-GMO, antibiotic-free, and certified sustainable from the pristine Scandinavian arctic waters which I believe are the very best sources of fish oil.

I designed these Softgels with 1000mg of EPA/DHA in every capsule for even greater potency than before, and they don’t have any fishy aftertaste. EPA/DHA are the main beneficial components of Omega-3. No other fish oil capsule on the planet can claim to be higher quality than this Nordic fish oil softgel.

The one thing I didn’t change is my patented lipid absorption technology that allows for a three times greater EPA/DHA absorption rate than an equivalent dose of any other leading fish oil. My Omega-3 softgels are absorption-ready and directly assimilated in the intestinal tract for maximum benefit. This makes it a fantastic choice for anyone with digestive, gallbladder, or pancreatic challenges.

Whether you’re a fish fan or not, don’t skip on getting your Omega-3s! They’re critical to every cell in your body and promote your optimal health overall.

The post The Top 10 Health Benefits of Omega-3s appeared first on Amy Myers MD.

Omega-3s and Your Thyroid

For those of us raised on a low-fat diet, it may have taken a while to understand that there are different kinds of fats, and they are truly good for us! We know fats are critical for brain development and cell growth, and we’re aware that some fats lower bad cholesterol and offer protection from coronary artery disease and other cardiovascular issues. But what about their impact on other body systems? You may be surprised to learn that your thyroid benefits from the right kinds of fats, too.

Your thyroid is a 2-inch-long, butterfly-shaped gland that sits at the base of your neck. It’s the “mastermind” of your metabolism and a key component of your cardiac and digestive function, muscle control, brain development, and even your mood through the production of the T3 and T4 hormones. Let me walk you through the different types of fats, and then I can explain how this relates to your thyroid.

Good Fats vs. Bad Fats

For the most part, fats can be divided into two kinds: saturated and unsaturated fats. Saturated fats come mainly from animal sources such as red meat, poultry, and full-fat dairy products. Some data suggests that when consumed in excess, they can drive up total cholesterol, particularly the more harmful LDL cholesterol, which can prompt blockages to form in arteries in the heart. However, a recent meta-analysis of 21 studies said that there was not enough evidence to conclude that saturated fat increases the risk of heart disease.1

On the other hand, unsaturated fats—polyunsaturated fats and monounsaturated fats—can help lower LDL cholesterol levels and reduce your risk of heart disease. Omega-3s are one type of polyunsaturated fat and are called an “essential” fatty acid. The human body can’t make these, so we have to obtain them through our diet. Omega-3s are further broken down into three major essential fatty acids. Alpha-linolenic acid (ALA) is found in plants. Two other types, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fish and are most readily used by your body.

There are lots of reasons why fatty acids are important to our health. First, they’re the main components of the cell membranes. They’re also used in the production of prostaglandins, which are similar to hormones. Prostaglandins are involved in cell growth, vascular health, and in regulating a healthy inflammatory response.

This healthy response to inflammation is the key. The root cause of many chronic illnesses is inflammation.2 Chronic inflammation has been linked to autoimmunity, gut issues, cancer, cardiovascular issues, depression, pain, swelling, and more. The toxins that surround us in our modern world, our sedentary lifestyles, and the processed, chemical-laden foods in our Western diet contribute to inflammation. Thyroid dysfunction is rooted in chronic inflammation.

Thyroid Disorders

Many conventional doctors often attribute the signs of thyroid dysfunction to aging, depression, or stress. And even when properly diagnosed, the treatment is often harsh drugs or even the removal or destruction of the gland. To learn more about your thyroid and how getting it to a healthy state through natural methods will help you lose weight, think more clearly, and have more energy, check out my book The Thyroid Connection. For now, let’s take a quick look at the two main types of dysfunction.

Hypothyroidism occurs when your body doesn’t make enough thyroid hormone. It slows down your metabolism, causes low body temperature, makes you gain weight, feel sluggish, have poor concentration, low libido, and can even cause depression. In severe cases, you may experience Hashimoto’s disease.3

Hypothyroidism Symptoms:

Fatigue
Weakness
Cold intolerance
Muscle aches/cramps
Constipation
Weight gain/difficulty losing weight
Poor appetite
Goiter (enlarged thyroid gland)

On the other hand, hyperthyroidism is an overproduction of thyroid hormones and symptoms including irritability, weight loss, a racing heart, anxiety, insomnia, loose stools, and general body weakness. If this situation prolongs, it could turn into Grave’s disease.4 This is the condition I had.

Hyperthyroidism Symptoms:

Appetite change (increase or decrease)
Difficulty sleeping
Fatigue
Frequent bowel movements/diarrhea
Heart palpitations
Heat intolerance
Increased sweating
Irritability

What Omega-3s Can Do

A recent study has shown that EPA and DHA, two of the fatty acids found in Omega-3s, give rise to metabolic by-products (and remember, your thyroid controls your metabolism) called resolvins. Resolvins can not only reduce inflammation but also stop it from occurring. These substances impact inflammatory cell function in four ways:

They influence complex lipid, lipoprotein, metabolite, and hormone concentrations that in turn act on inflammation.
They act directly on inflammatory cells via surface or intracellular “fatty acid receptors.”
They can combine chemically with oxygen on the cellular level to form new substances that affect inflammatory cells.
They assist in the regulation of many cell and tissue responses, including aspects of inflammation and immunity by physically altering membranes and by affecting cell signal pathways.5

That’s a lot of information, I know! The message here is that these substances don’t just affect your inflammatory response in a single way, they do it in many.

To recap, fatty acids are a necessary component of all cells, including those of the thyroid gland. They also relate to thyroid health in that a deficiency (and up to 90% of Americans are deficient in Omega-3s!)6 will usually result in inflammation. That inflammation can continue triggering the autoimmune response, which in turn will cause the release of thyroid antibodies. Finally, your thyroid controls your metabolism and resolvins (those helpful inflammation fighters!) are metabolic by-products, so their creation is related to your thyroid.

Where to Get Omega-3 Fatty Acids

There are lots of ways to get your Omega-3s. Plant options include flax seeds, chia seeds, walnuts, canola oil, and wild rice. A lot of these plant sources are not only high in Omega-3s, they also contain vitamins, minerals, and dietary fibers in addition to magnesium, and calcium. However, your liver must convert plant sources of Omega-3s (ALA) into EPA and DHA and the conversion rate varies from 8% to 21%, with women having a better conversion rate due to the presence of estrogen.7

The Omega-3s found in fish are the most readily available for our bodies, however, the amount in fish varies widely because it depends on the food that the fish consume, and unfortunately, a lot of seafood contains heavy metal toxins;8 including mercury. Eat fish lower in mercury such as the cold water fatty fish including salmon, anchovies, herring, shad, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel. Less fatty fish such as bass, tilapia, and cod, contain Omega-3s, but at lower levels. Omega-3s from fish have been linked to reducing inflammation, blood pressure, arrhythmia, and embolism. I buy my fish from Vital Choice for seafood that is free of hazardous levels of mercury.

Omega-3 Supplements

Studies show most Americans do not get the recommended levels of Omega-3 fats9 of 1.6 grams for men and 1.1 grams for women.10 As much as I encourage you to eat a healthy diet, in the case of Omega-3s it’s important to take a supplement, too. It’s very difficult to get the health benefits from diet alone and the best food sources may be contaminated with heavy metals. If you have an MTHFR mutation as I do, you have a hard time flushing out toxins and heavy metals such as mercury, so clean sources of Omega-3s, such as those found in supplements, are especially important.

I recommend my Complete Omega-3 Softgels. The Omega-3 fatty acids in these softgels can be directly assimilated by your small intestine for maximum absorption at a rate that’s three times greater than other leading fish oils because of the patented lipid absorption technology. It features IFOS five-star certified monoglyceride fish oil to ensure the world’s highest standards for purity, potency, and freshness and is third-party tested to ensure it’s mercury and arsenic free. The fish oil it contains is non-GMO, certified sustainable from pristine arctic Scandinavian waters, and antibiotic-free. Just like a high-quality multivitamin, fish oil should be a part of nearly everyone’s daily regimen.

The post Omega-3s and Your Thyroid appeared first on Amy Myers MD.

Salted Caramel Frappuccino

During spring and summer, there are a lot of carnivals, summer parties, and picnics. With them comes the tantalizing smells of the sweet summer treats: Kettle Korn, caramel apples, and salted caramels everywhere! There are also fancy iced-coffee drinks with these tempting flavors. However, most of these sweets and their drink variations don’t have a place in a healthy diet. This AIP Salted Caramel Frappuccino is the answer to your summer sweet dilemma.

My Salted Caramel Paleo Protein is a limited edition product that smells and tastes amazing! The flavor is out of this world and it’s packed with 21 grams of protein. You’ll be getting a tasty summer drink, and the fuel to keep your body moving throughout the day.

On top of the protein in this recipe, the full-fat coconut milk will help keep you full. Coconut milk also lends a creamy texture to this decadent, AIP Salted Caramel Frappuccino. Top your blended carnival in a cup with a dollop of delicious coconut whipped cream, and you’ll be set for summer!

Salted Caramel Frappuccino






Course

Beverage


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo, Thyroid Connection




Servings

1

Ingredients

1/2 cup Roasted Dandelion Root Tea chilled1/4 cup full fat coconut milk1 scoop The Myers Way® Salted Caramel Paleo Protein1 cup ice coconut cream (optional)

Servings:

Units:
MetricUS Imperial

Instructions

Combine all ingredients except coconut cream in a high-speed blender. Blend until combined. For a thinner consistency, add more coconut milk as needed.Pour into a glass and top with coconut cream.

The post Salted Caramel Frappuccino appeared first on Amy Myers MD.

Yes, You Can Lose Weight After 40!

Have you noticed a little extra cushioning on your bottom, belly, and hips and increased difficulty losing those stubborn extra pounds? You are not alone. This is a common problem that women face as they are entering perimenopause and menopause. As a woman over 40 (and turning 50 this year), I understand your concerns. However, as a physician, I know that it is possible to achieve a healthy weight at this time of our lives.

Luckily, there are several simple strategies for success that can help you lose belly fat and banish extra weight even after age 40. In this article, you’ll learn why it can be difficult to lose weight during midlife, what the risks of excess weight are, and how to lose weight with some simple, natural, dietary and lifestyle strategies.

Why Is It So Hard to Lose Weight After 40?

In your forties, your activity levels change, your metabolism slows down, your belly fat increases, and your muscle mass changes. As a result, losing weight may become more difficult than before. And all these factors are interdependent, so paying attention to all of them will yield the best results.

Changes in Activity

Changes in your activity levels are one of the main reasons that losing weight after 40 may be more challenging than before. Like many women, you may be putting others first and simply not finding time to exercise. You may also notice that your joints can no longer handle the same activities as before. However, a lack of exercise can lead to muscle loss and fat gain.

As you enter your forties, you are also entering perimenopause, when levels of your sex hormones progesterone and estrogen decline. Besides regulating your menstrual cycle and reproductive functions, these hormones also impact restful sleep and relaxation. A decrease in progesterone and estrogen levels may lead to sleep disturbances, restlessness, and insomnia.1 Because changes in sleep patterns have been associated with weight gain, sleepless nights may make weight loss increasingly difficult.2

Metabolism

Your metabolic rate naturally continues to decline 5 percent each decade once you hit 40.3 Your resting metabolic rate (RMR) determines how many calories you just to survive. It is determined by a variety of chemical reactions inside your body. These reactions rely on your mitochondrial function and sodium-potassium pumps. Your mitochondria help to create energy, while your sodium-potassium pumps generate muscle contractions and nerve impulses.4,5,6,7,8 Both of these processes become less effective over the years and slow your metabolism.9,10 If you eat more than your RMR yet lead a sedentary life, you set yourself up for weight gain.

Fat Storage

In your forties, your body may have an increasingly difficult time digesting carbohydrates, which may lead to weight gain. Living a stressful life can lead to an increase in the stress-hormone called cortisol, which can make you more prone to gaining belly fat. Estrogen loss may also lead to fat redistribution in your body and cause belly fat gain.11

Muscle Loss

Hormonal changes are one of the main reasons that women tend to lose more muscle as they approach menopause. Diet and exercise also play a role.12 On average, adults lose 3 to 8 percent muscle every decade after age 30.13,14 By the time you reach 80, you may have about 30 percent less muscle than you had at age 20.15,16 Muscle loss over time can lead to slower RMR, increased fat, weight gain, weakness, and fractures.17

Why Bother?

You may wonder if you should even try to lose weight in midlife. Shouldn’t you just accept weight gain during menopause as part of life? The answer is “No!” While accepting and loving your body is important, achieving and maintaining a healthy weight as you are reaching menopause is not about how you look. Excess weight in later life holds a variety of dangers to your health and well-being.18 Losing excess weight, and especially belly fat, may significantly increase your risk of a variety of health issues, including19,20:

Prediabetes
Type 2 diabetes
Fatty liver
Breathing disorders
Dementia
High blood pressure
Heart disease and stroke
Cancer
Kidney disease
Sleep apnea
Chronic fatigue
Osteoarthritis
Thyroid problems
Premature aging and early death

What Can You Do

The good news is that weight loss and maintaining a healthy weight is absolutely possible in midlife. All you need to do is to follow a few simple healthy diet, lifestyle, and mindfulness strategies.

Banish Gluten and Dairy

Gluten and dairy are two of the biggest culprits behind the ever-increasing rates of chronic illness, autoimmune diseases, and obesity. Gluten has been linked to increased inflammation, leaky gut syndrome, sleep disturbances, mood fluctuations, and skin issues.21,22 Consuming dairy can lead to inflammation, gut issues, and increased risk factors for a number of health problems. Banishing both gluten and dairy is one of the number one action I recommend for you to take control of your health and your weight. To learn more read my book, The Autoimmune Solution.

Choose Healthy Fats

Healthy fats such as avocados, coconut oil, extra virgin olive oil, avocado oil, and ghee have a number of benefits. These include reducing the risk of heart attack, coronary artery disease, high cholesterol, high blood pressure, cancer, diabetes, and metabolic syndrome.23,24,25,26,27 They can keep you satisfied longer, reducing the risk of overeating and snacking. Healthy eating doesn’t mean deprivation! Healthy fats taste good and improve your brain health, and so may help you feel emotionally satisfied, lowering the risk of emotional eating.28

Add Protein

Protein is incredibly important in repairing your tissues, building muscles, combating fat, balancing your hormones, and increasing your overall health and well-being.29 Healthy proteins include grass-fed beef, pork, lamb, organic pasture-raised poultry, wild-caught fish, and wild game. I purchase my meats from ButcherBox and my fish from Vital Choice. I drink a delicious smoothie using The Myers Way® Paleo Protein to meet your protein needs. It’s organic, gluten-free, sugar-free, dairy-free and sourced from non-GMO, hormone and antibiotic free, grass-fed beef with 21 grams of protein per serving. My new, limited-time-only Salted Caramel flavor has just released. It’s a great summertime treat that ups your protein without weighing you down with sugars.

Remember Your Veggies

Non-starchy vegetables, particularly greens, are rich in nutrients, minerals, antioxidants, and fiber, and quite low in calories. They can nourish your body while helping you lose weight. Greens and veggies are low in calories, yet thanks to all the fiber, they can keep you full and satisfied longer. They may also prevent sugar spikes and sugar cravings, lowering your risk of reaching for unhealthy snacks or sugary desserts. If you are looking for an easy way to get 14 veggies in one serving, my Organic Greens powder is a simple solution.

Avoid Alcohol

Alcohol adds unnecessary calories and sugar to your diet. Drinking alcohol may also increase your appetite, leading you to consume more calories.30 When you’re under the influence of alcohol, you may also be tempted to choose less nutritious options, such as processed junk foods. I recommend reducing your alcohol consumption to an occasional glass of wine or eliminating it completely.

Ditch Soda

Soda and other sugary soft drinks are all empty calories that may result in weight gain and health problems. Don’t be fooled—diet soda is not better. It’s full of artificial sweeteners, preservatives, and often caffeine that can disrupt your health.31,32 It can interfere with your hunger hormones, increase your appetite, and lead to weight gain.33,34 Herbal teas and green juices are a good option.

Exercise Aerobically

Exercise can actually increase your energy. Just three hours of exercise weekly can improve the health of menopausal women.35,36,37,38,39 You may be able to add aerobic exercise into your everyday life without even noticing it! Take a walk during lunch with your colleagues. Go for a bike ride with your family after dinner. Put some music on while cleaning the house and add some dance moves. Jump on an elliptical trainer or treadmill instead of sitting while watching your favorite show.

Lift Weights

Your muscles are important for bone density, strength, and overall health. However, your body starts to lose muscle as you age. Building muscle can increase your metabolism and help you burn more calories at rest. Muscle also takes up less space than fat, so you can feel leaner and toned as you increase your muscle mass. Good options to increase your muscle mass include light weightlifting, body weight exercises, and Pilates.

Get Enough Sleep

Developing good sleeping habits is crucial when it comes to weight loss.40 The exercise and dietary tips with discussed earlier can support your sleep cycle. Avoid sugary and caffeinated foods, especially as the evening approaches, so you can feel tired and calm, instead of jittery. Limit blue-light exposure in the evening by wearing amber glasses that block harmful wavelengths from electronics. Develop a night-time routine that calms you down before bedtime.

Manage Stress

Chronic stress can increase cortisol in your body, and lead to high insulin levels. You may even end up craving more sugary and fatty junk food,41 resulting in more stubborn pounds and belly fat. Managing your stress will increase your overall well-being and can help with weight loss. Breathing exercises, meditation, dance, gentle exercise, journaling, and listening to uplifting music are some of my favorite ways to lower stress.

Get Your Thyroid Checked

Unexplained Weight gain may be a sign of thyroid problems, including Hashimoto’s disease and hypothyroidism. Visit your healthcare professional to have your thyroid checked. You can find more information in my book, The Thyroid Connection.

Be Mindful

Pay attention to what you are eating. Read labels and ensure your foods are organic, nutrient-dense, and anti-inflammatory. Avoid eating in front of the TV, while standing up, and when busy with other tasks. Keep a regular eating schedule. If you are craving something, check in with yourself to see if you are truly hungry or just thirsty, stressed, or bored.

Remember Why!

This is for your health, not your looks. Excess weight can increase the risk of inflammation, pain, and disease. As you get healthier, you will have more energy for your family, friends, and activities you love. You may be approaching midlife, however, the best is yet to come! If you follow these simple dietary, lifestyle, and mindfulness strategies, you can lose weight in midlife and face your future in your best shape yet.

The post Yes, You Can Lose Weight After 40! appeared first on Amy Myers MD.

Dr. Myers on The Great Egg Debate

Are chicken eggs good or bad? Are they healthy? You may have heard recently that they aren’t very good for you after all. That’s in the wake of a study that was published in The Journal of the American Medical Association (JAMA) in March.1 Now that the dust has settled a bit, let’s talk about that research, and whether eggs (and how many!) might be right for you.

The Study

The report in JAMA was created by researchers who gathered and scrutinized the results from six different cohort studies. These large, long-term studies were not specifically about eggs. Instead, they were designed to assess the risk of heart problems in men and women across ethnic groups nationwide. The researchers looked at how many people got heart disease, died of heart disease, or died due to other causes during the studies, some of which lasted for 17 years.

Before I tell you what the researchers found, let me explain a little about research. All studies fall into two major types: primary research and secondary research. In the medical world, primary research includes experimental, often performed in a lab on a cellular level; clinical, performed on people in a controlled setting (tests for new treatments and medications fall here); and epidemiological, the study of how and why diseases occur in a population. The most accurate type of primary research is one in which the researcher controls everything, and there is only one variable. This is possible only in experimental studies. The six original cohort studies fall into the epidemiological category.

Cohort studies rely on participants supplying information to researchers. All the participants in the six original cohort studies told the researchers what they ate; the researchers didn’t see that for themselves. Unfortunately, people are notoriously bad at making accurate reports. Understanding the instructions, personality, honesty, and even gender among other things, all affect how people perceive and report data. So the researchers have to rely on information which is likely unreliable to investigate the link between a possible risk factor and a health outcome.2

The recent report in JAMA is even a step removed from that. This report comes from something called a meta-analysis. That’s a kind of secondary research. Basically, that’s a study of other studies. A meta-analysis doesn’t provide any new data at all. It looks into the past to draw conclusions. And in this case, it draws conclusions about something the original researchers weren’t necessarily studying.

The Result

So now that we know what was studied and how the researchers gathered their information, let’s take a look at their results. The researchers drew the conclusion that with every extra 300 mg of cholesterol consumed per day above a baseline established at the start of each study, the participants had a higher risk of heart disease and death, whether from heart disease or another cause.

Initially, the study seemed to report that each extra half an egg consumed was associated with a higher risk of heart disease and death. However, the association between egg consumption and death from cardiovascular disease was no longer significant after adjusting for dietary cholesterol consumption.3

What’s going on then? Well, nutrition in general is very hard to study because there are so many variables. In fact, other studies have shown that people with diets high in sugar and processed carbs had a far greater risk of developing coronary vascular disease—in some cases as much as 79% higher—than those who don’t.4 And eating foods high in cholesterol doesn’t necessarily negatively impact the cholesterol levels in your blood. As another scientific article explains, this may be because the response of cholesterol in human blood levels to dietary cholesterol consumption depends on many factors including ethnicity, genetic makeup, hormones, and nutritional status.5

Egg Facts

Yes, eggs are a big source of cholesterol. Cholesterol is a big component of all cell membranes and is used to make hormones and fat-soluble vitamins, among other things. It’s vital to your health! A large egg may contain around 186 mg of cholesterol, with just 72 calories.6

Eggs are also a good source of quality protein: a large egg may contain 6.28 grams of protein. A single egg could satisfy about 12% of your daily protein needs.7 Protein is vital for optimal health as it is used by your body to make enzymes, hormones, and other body chemicals, as well as to build your bones, muscles, cartilage, skin and blood.8

Eggs are also packed full of vitamins and minerals. One large boiled egg contains:

6% of the RDA of vitamin A
5% of the RDA of folate
7% of the RDA of vitamin B5
9% of the RDA of phosphorus and vitamin B12
15% of the RDA of vitamin B2
22% of the RDA of selenium9

They also contain vitamin D, E, K, B6, calcium and zinc.

Vitamin A is important for eye and brain health.10 B-complex vitamins help us convert nutrients into energy, and they’re involved in hormone and cholesterol production. Folate is key for cell development—which is why it is recommended for pregnant women—and may play a role in keeping homocysteine levels down.11 This is important because elevated homocysteine levels can contribute to arterial damage and blood clots in your blood vessels.12 Phosphorus helps keep your bones, cells, and teeth healthy.13 Selenium is thought to play an important role in immune system health and acts as a free radical scavenger. Vitamin D is also crucial for good immune health, as well as maintaining healthy bones and balanced calcium and phosphorus levels.14 This is good news for anyone wondering about how eggs might affect their autoimmunity.

Not only are eggs nutritious, they are also inexpensive and easy to source (particularly if you keep your own chickens or have a neighbor who does!).

Other Egg Research And The USDA Dietary Guidelines

The 2015-2020 USDA Dietary Guidelines include in their key recommendations that “a variety of protein foods, including seafood, lean meats and poultry, and eggs,”15 are part of a healthy diet. An update in the 2015 guidelines lifted the previous 300 mg per day cholesterol limit, which was thought to be a win for the egg industry.16,17 The USDA Dietary Guidelines also include 5½ ounces of protein per day stating that, “eggs…can be consumed along with a variety of other choices.”18

To add even more conflicting data, research also shows that the daily nutrient intake of egg consumers is significantly greater than that of non-consumers.19 In fact, one study compared egg consumers with non-consumers and found that non-consumers had higher rates of inadequate intake of vitamin B12 and vitamins A, E and C.20 The same study reported lower mean blood cholesterol concentrations in those who ate four or more eggs per week than in those who ate one or fewer eggs per week.21

To Eat or Not to Eat?

So it turns out eggs are still a controversial food. However, my approach to chicken eggs is pretty straightforward: They may be inflammatory for those on the autoimmune spectrum or with a full-blown autoimmune disease because they contain a variety of bioactive compounds that impact inflammation.22 I recommend following an elimination diet, then adding foods back in one by one. In The Autoimmune Solution, I provide detailed information on how to find out if you tolerate eggs.

As mentioned above, those handy little packages are stuffed with nutrients. So if you can tolerate eggs, then by all means enjoy them! Most people in optimal health can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes.23 Organic, pasture-raised eggs are the ideal choice if you do decide to add them to your diet. If you can source local, free-range eggs, even better!24

Those with diabetes should check with their healthcare professional about what’s right for you. Eggs can also be part of a healthy diet for people suffering from Candida overgrowth and small intestine bacterial overgrowth (SIBO), if they do not have a sensitivity.

If you cannot eat eggs because of a sensitivity, or simply choose to avoid them, you can find recipes such as the Egg-free Breakfast Scramble among my online recipes, which makes it easy to replace eggs with a delicious and nutrient-rich alternative. For baking, try my grass-fed, pasture-raised gelatin, which is an excellent thickening agent for baked goods and casseroles. For more AIP recipes, check out The Myers Way® Autoimmune Protocol Recipes Ebook.

The post Dr. Myers on The Great Egg Debate appeared first on Amy Myers MD.

Lamb Chops With Lemon-Thyme Vinaigrette

When I want a healthy dinner with a full-bodied taste and incredible texture, I put these Lamb Chops with Lemon-Thyme Vinaigrette on the table.

Lamb is a rich source of vitamins, minerals, and protein. Iron, zinc, and Vitamin B12 help your body produce thyroid hormone, and lamb also provides your body with selenium. Selenium only supports your thyroid, but it is also essential for regulating your immune response. On top of these great benefits, there are over 25 grams of protein in just one 4 ounce serving. Sometimes lamb gets a bad rap for being high in calories. However, this inflammation-fighting powerhouse is rich with nutrients.

My favorite lemon-thyme rub tenderizes the meat and enhances the flavor. Once the lamb is broiled, this glistening meat has a distinct, vinaigrette-like finish. Lamb Chops with Lemon-Thyme Vinaigrette is perfect for any occasion, whether it’s Easter Sunday, or a week-night on your own. This recipe is always easy, always delicious, and always incredibly nourishing.

Lamb Chops With Lemon-Thyme Vinaigrette






Course

Main Dish


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo, Thyroid Connection


Keyword

AIP, Elimination Diet, TTC








Ingredients

1 lb grass-fed lamb chops1 Tbls fresh rosemary1 Tbls fresh thyme2 lemons zested and juiced sea salt to taste

Servings:

Units:
MetricUS Imperial

Instructions

Set oven to broil. Place lamb chops in a glass dish. Pour lemon juice over lamb chops and massage juice into meat. Combine rosemary, thyme, and lemon zest in a bowl. Rub lamb chops with lemon herb mixture. Sprinkle with sea salt. Set oven to broil. Transfer lamb chops to broiler pan and place under broiler. Let cook for 5-8 minutes on each side until desired doneness. Remove from oven and serve.

The post Lamb Chops With Lemon-Thyme Vinaigrette appeared first on Amy Myers MD.

8 Must-Have Mood-Supporting Supplements

Everyone gets the blues or feels anxious sometimes. These are very reasonable reactions to the ups and downs of our lives. However, if you are living with mood imbalances as your near-constant companion, you’ll want to take action. These imbalances can interfere with your daily routine, relationships, and energy levels. They can take a heavy toll on your sleep, appetite, and even your immune system.

Getting to the root of your mood issues is the first step toward feeling better. If you already eat an optimal diet, get plenty of exercise, and are still struggling with low mood, there are a number of supplements that can help support your mood naturally.

In this article, I’ll cover what mood is and where it comes from (hint: your gut plays a HUGE role). Then, I’ll share eight must-have supplements you can use to support your mood and start feeling your best again!

Mood vs. Emotion: What’s the Difference?

While emotions tend to be short-lived and related to a specific situation or interaction, mood is a state of mind you experience day to day. It is often unconnected to what’s going on around you.1 Even if you’re at a fun event surrounded by family and friends, you can still feel down if you struggle with mood issues.

The way you feel can even impact those around you. A good mood is “catching” but so is a bad one. In what is known as “interpersonal limbic regulation”, your mood affects the hormones, cardiovascular function, sleep rhythm, and immune function of those around you. So while it’s primarily important to address mood issues for your own well-being, it’s also crucial to regulate your mood for the health of your loved ones.

The Gut-Mood Connection

You know the expression about having “a gut feeling”? There is something to it. In fact, your gut makes 90-95% of your serotonin, the neurotransmitter responsible for regulating mood.2 Serotonin deficiency can cause depression, anxiety, and other mood imbalances, which is why repairing your gut can go a long way toward improving your mood. There are two gut issues I think of immediately when someone is struggling with a low mood.

Candida Overgrowth

Candida is a fungus, or yeast, that normally resides in your gut in small amounts. If your gut microbiome becomes unbalanced, Candida is able to multiply unchecked. This can happen when you take antibiotics which kill off your good bacteria, or birth control pills. A diet high in refined carbohydrates, drinking too much alcohol, and chronic stress can also lead to Candida.

When Candida overgrows, it coats the lining of your intestinal tract and interferes with your ability to produce serotonin. If not addressed, Candida can also break down the wall of your intestine—causing leaky gut—and penetrate your bloodstream, releasing toxic chemicals into your body. These toxins can lead to a whole host of symptoms that affect your mood, including irritability, brain fog, fatigue, and lack of focus. I recommend my Candida Breakthrough® Program as the best way to tackle Candida.

Small Intestinal Bacterial Overgrowth

Small intestinal bacterial overgrowth (SIBO) occurs when certain conditions allow the bacteria from your large intestine and colon to overgrow into your small intestine. These conditions include a high-carb diet, nerve or muscle damage in your stomach, dysmotility, and taking certain medications. The overgrown bacteria can interfere with nutrient absorption, especially vitamin B12. This critical vitamin, as well as the other B vitamins, plays a significant role in the production of brain chemicals that regulate mood.

SIBO may also disrupt your mood simply because of the altered composition of your gut flora. The bacteria in your gut produce neurochemicals that are transmitted to your brain in what is known as the “gut-brain axis”. Studies show that changing the type of bacteria in your gut has a direct impact on your mood, personality, and behavior.3 My SIBO Breakthrough® Program can help you overcome SIBO.

Your Body’s Chemicals and Hormones

There are a number of brain chemicals and hormones that work together to regulate mood. Understanding these chemicals can help you further understand how your body and brain create mood.

Serotonin: I’ve already mentioned serotonin, which is mainly found in your gut and is sometimes called the “happiness hormone.”4 Made from the amino acid tryptophan, serotonin is essential for stabilizing mood, and also helps regulate sleep, digestion, and even sexual function.5

Thyroid Hormones: Your thyroid produces hormones that play a role in nearly every bodily function, including your metabolism, weight, energy levels, and mood.6 If you have thyroid dysfunction such as Hashimoto’s or hypothyroidism, you are not making sufficient thyroid hormones, leaving you more susceptible to mood imbalances.7

Dopamine: Dopamine is another neurotransmitter that controls your mood. The reward system in your brain releases “feel-good” chemicals such as dopamine to signal pleasure in response to a stimulus. The downside of dopamine is that certain substances such as drugs, alcohol, and sugar can hijack your reward system. When this happens, you need more and more of that substance to generate the same release of dopamine. This can ultimately lead to addiction.8

Glutamate: Glutamate is involved in nearly every brain function, including memory, cognition, and learning.9 As the most excitatory neurotransmitter in the brain, glutamate has been implicated in a number of mood disorders. Both excessively high and low levels of glutamate have been linked to various mood imbalances.10

Norepinephrine: Along with the “stress hormones” adrenaline and cortisol, norepinephrine gets released during stressful situations. It has been shown to serve a key role in your alertness, arousal, concentration, and mood.

The Great 8

Prescription antidepressants may raise levels of both norepinephrine and serotonin. However, they also come with a long list of nasty side effects such as weight gain, constipation, and dry mouth. Turning to natural supplements to support mood may be a better option for many. As always, speak with your doctor before making any changes to your medications or supplement regimen.

Rest and Restore

My new Rest and Restore supplement contains an amino acid known as gamma-aminobutyric acid (GABA). It’s one of your brain’s chief neurotransmitters. GABA inhibits the activity of neurons in the central nervous system. It has also been shown to increase alpha waves and decrease beta-waves, and create a profound sense of physical relaxation.
SAMe (S-Adenosyl-L-Methionine)

S-Adenosyl-L-Methionine (SAMe) is a chemical naturally produced in your body. It is made from the amino acid methionine, which is found primarily in animal protein such as beef, lamb, turkey, and salmon.11,12 SAMe can support hormonal balance as well as an appropriate inflammatory response.
Omega-3s

Omega-3 fatty acids are found in abundance in wild-caught salmon and other fatty fish. Studies have shown that two types of Omega-3 fatty acids, EPA and DHA, are able to cross the blood-brain barrier and modulate neurotransmitters, while supporting an appropriate inflammatory response.13
B Vitamins

As I mentioned, B vitamins serve an important part in the production of mood-boosting brain chemicals, including dopamine. These vitamins, particularly B12 and folate, have been shown to help maintain a positive mood.14
Vitamin D

Vitamin D, the “sunshine vitamin”, is actually a hormone that helps activate the genes necessary to release neurotransmitters such as serotonin and dopamine. Unfortunately, although we can get vitamin D for free from sunlight, vitamin D deficiency is widespread because we spend too much time indoors. In fact, over a billion people worldwide are lacking in this vitamin.15 Along with getting outside as much as possible, supplementing with vitamin D can support your mood and well-being year round.16
Magnesium

Nearly half of all Americans are deficient in the essential mineral magnesium.17 Research shows that magnesium supports a balanced stress response.18 My NeuroCalm Mag Powder contains the ideal form of magnesium, the only type proven to cross the blood-brain barrier. NeuroCalm Mag naturally increases levels of GABA in your brain to support a relaxed mood and restorative sleep.
Adrenal Support

Most of us live high-stress lifestyles that can cause all sorts of emotional ups and downs. Stress not only impacts your day-to-day mood; it also contributes to leaky gut. To help Promote a more balanced physical and emotional stress response, I recommend Adrenal Support. Adrenal Support contains a mix of B vitamins and adaptogenic herbs. Adaptogenic herbs actually help support a balanced and healthy response to stress, and balanced and normal stress hormone and cortisol production. Adaptogens also help modulate cellular sensitivity to stress hormones, thereby encouraging a more robust and healthy response to stress overall.
Estroprotect

When your reproductive hormones are out of whack, you can experience a range of mood-related symptoms including anxiety, depression, and irritability. EstroProtect supports a healthy balance of estrogen, which can help alleviate symptoms of PMS and mitigate estrogen dominance.

Mood is more than psychological; it affects your entire body and well-being. Regardless of what is at the root of your mood imbalances, there are natural ways you can overcome them. These 8 supplements are a great place to start. Peace of mind and a positive outlook can be yours once again! Just remember to always consult with your doctor before adding supplements to your regimen, especially if you are currently taking any medications. I wish you all the best in your journey to optimal health!

The post 8 Must-Have Mood-Supporting Supplements appeared first on Amy Myers MD.

8 Tips to Balance Your Hormones—Naturally

Balanced hormones and TV. How do these topics go together? Stay with me! I don’t often watch TV. However, I was recently stuck in an airport, and my attention was drawn to a televised dance competition. For a few minutes before my flight was called, I was mesmerized by the synchronized movements of the dance team. As a physician, I was struck by how similar that is to what SHOULD happen in our bodies. For optimal health, all the processes in the human body should work together in a complex, perfectly balanced routine.

This is especially true of our hormones, the chemical messengers that are essential for nearly every bodily function from your metabolism, to your mood, to your sleep cycle. Hormones affect your body temperature and heart rate,1 your mood, your appetite, your sex drive, growth and development, and more. There are nearly 50 of these chemical messengers produced by our endocrine system and circulated in our bodies.

What Causes Hormone Imbalance?

Virtually everyone experiences imbalanced hormone levels at some point in their lives—particularly us women! These imbalances are often a result of natural changes that occur with age, such as puberty and menopause. When you were growing up, hormones triggered bone and muscle growth. They also set in motion the reproductive changes that led to menstruation and fertility in young women, and sexual maturity in young men. This surge of hormones is behind the acne, mood swings, and other “teen” issues that affect most adolescents.

On the other end of the spectrum, hormone production slows as you leave your reproductive years behind. A decline in hormone production is what leads to perimenopause and menopause symptoms in women, and low libido and erectile dysfunction in men entering middle age.

Some hormonal imbalances, however, can have other underlying causes beyond the natural aging processes, including:

Chronic stress
Elevated blood sugar
Lack of Sleep
Thyroid dysfunction (hypothyroidism or hyperthyroidism)
Hormone Replacement Therapy (HRT) or birth control pills
Type 1 or type 2 diabetes
Being overweight
Endocrine disruptors such as pesticides, herbicides, and plastics
Steroids and other medications
Polycystic ovary syndrome (PCOS)

Symptoms of Hormone Imbalance

Bloating, constipation, and diarrhea
Weight gain or weight loss
Insulin resistance
Chronic fatigue
Estrogen dominance
Mood swings, anxiety, or depression
Low libido
Brain fog
Headaches
Adrenal fatigue
Hot flashes/night sweats
Insomnia
Osteoporosis
Thinning, brittle hair

Fortunately, there are a number of steps you can take to optimize your hormone health and find relief from your symptoms, no matter your age.

Tips to Balance Your Hormones Naturally
1. Fill up with protein.

Eating protein with every meal can help you feel satisfied and decrease levels of the “hunger hormone” ghrelin.2 I recommend beginning your day with a filling, nutrient-dense Paleo Protein smoothie. For lunch and dinner, opt for organic, grass-fed or pasture-raised proteins. Choosing organic will ensure you’re not ingesting any added hormones that are commonly used in conventionally raised livestock and farmed fish. I trust ButcherBox and Vital Choice for their devotion to clean, high-quality meats and wild-caught fish, respectively.

2. Avoid foods that wreak hormone havoc.

Sugar and refined carbohydrates can cause blood sugar spikes and mess with your insulin. Insulin is a hormone made by your pancreas that helps turn glucose into energy and keeps your blood sugar stable. Too much sugar causes your body to release more and more insulin to help control blood glucose levels.3 This can lead to insulin resistance and eventually to type 2 diabetes. Keep refined carbs to a minimum and save sweet treats for special occasions. Choose natural sweeteners that won’t send your blood sugar on a roller coaster.

Another hormone-wrecking food to watch out for is soy. Soy contains phytoestrogens known as isoflavones that mimic estrogen in your body. See this article for more reasons why it’s a good idea to ditch soy, particularly if your estrogen levels are already high due to menopause.

Eating the right fruits and veggies is a great tool for balancing hormones. Check out this article for other hormone-balancing foods to add your daily diet.

3. Get active.

A combination of strength and cardio increases the “feel-good” hormone dopamine, which reduces stress and feelings of depression. Regular activity can also help your sleep, digestion, memory, and even sexual function, thanks to a boost in serotonin.

Exercise can also increase production of testosterone in men and estrogen in women. Declining levels of testosterone lead to loss of muscle mass and reduced libido, so hitting the gym can help men slow the natural effects of aging. Meanwhile, women experiencing menopause symptoms caused by low levels of estrogen can find relief by engaging in daily activity, particularly high-intensity exercises4 such as running, spin classes, or even jumping rope. That being said, any movement is better than none, so get out there and find an activity you enjoy!

4. Ditch the plastic.

There are lots of reasons to ditch plastic, and balancing your hormones is one of them. Nearly every type of plastic releases chemicals that mimic estrogen in your body.5 Continuous, low-level exposure to these chemicals can lead to hormone imbalance and put you at risk for insulin resistance, breast or prostate cancer, infertility, male impotence, and a whole host of health issues.6

5. Choose non-toxic body products.

Most personal care products out there contain phthalates, parabens, and other hormone-disrupting chemicals. These toxins get absorbed into your skin, where they can enter your bloodstream and wreak havoc on your hormones.7 Read ingredient labels carefully to avoid the “dirty dozen” toxic ingredients listed here. Get rid of any toxic products you may have in your cabinets and replace them with safer alternatives such as those found at Beautycounter.

6. Get the Sleep You Need.

While you sleep, growth hormones are released that boost your immune system and aid in tissue repair.8 A good night’s sleep also helps control your levels of the stress hormone, cortisol, so you are better equipped to dealing with stress during the day ahead. If you find you have trouble falling and staying asleep, try a natural, non-addictive supplement such as my Rest and Restore sleep formula. Check out more of my favorite tips for a restorative night’s sleep in this article.

7. Manage your stress.

Chronic stress causes spikes and dips in a number of different hormones including cortisol, adrenaline, prolactin, thyroid hormones, and growth hormones. These imbalances can lead to a wide range of health issues including adrenal fatigue, diabetes, Graves’ disease, and sexual dysfunction.9 While it’s impossible to avoid stress completely, it’s crucial to find ways to manage it to restore balance to your hormones. Meditation and building a community of social support are proven ways to manage chronic stress.10

8. Consider supplements.

In conjunction with these lifestyle strategies, certain supplements can be particularly helpful. A few of my go-to supplements for hormone balance are:

EstroProtect: supports optimal estrogen balance and mitigates estrogen dominance; helps alleviate the symptoms of PMS and menopause
Adrenal Support: promotes a balanced stress response and supports adrenal health
The Myers Way® Multivitamin: provides key nutrients for thyroid hormone production and general wellness
Hashimoto’s Support Kit: tailor-made for those with thyroid dysfunction; contains the micronutrient building blocks of adrenal hormones; includes Adrenal Support and The Myers Way® Multivitamin

Hormone ups and downs are a fact of life. However, there is a lot you can do to mitigate the side effects of this natural process. Your health is in your hands. By incorporating these natural solutions into your everyday life, you CAN find relief from the troublesome symptoms of hormone imbalance.

The post 8 Tips to Balance Your Hormones—Naturally appeared first on Amy Myers MD.