Whether you have already gone through menopause or starting to experience it, you might have some questions around what is actually happening during this process. The short answer...a lot! The transition to menopause, known as perimenopause, takes place over a period of several years. As the ovaries gradually reduce estrogen production, there are many hormonal fluctuations as the body adjusts to the inevitable shut-down of the ovaries.

As you all  know, a woman is officially in menopause when she has not gotten her period for 12-months straight. At this point, the ovaries have significantly reduced production of the hormones estrogen and progesterone, ending a woman’s child-bearing years.

There are significant physiological and metabolic changes occurring at this time that directly affect your body composition. So, if you feel like it's been more difficult than it was 10 or 15 years ago to lose weight or get a hold on weight management, it’s not your imagination. That also being said, it's important to remember that your body is a beautiful vessel guiding you through this transition, be kind to yourself and know that you still have the power to put your health in your hands. 

Aging

Aging, in and of itself, has been associated with weight gain and changes in metabolism. In general, as you age, lean muscle mass decreases while fat mass accumulates.  Part of this change is due to the natural change of your metabolism as you age. Another significant factor is lifestyle. Women tend to become less physically active as they pass from their 40’s into their 50’s.  A decrease in physical activity means less calories burned, which inevitably leads to increased weight and fat mass and muscle mass loss. Another culprit is not adjusting caloric intake to compensate for the reduced metabolism.

Estrogen

Estrogens often referred to as the “female hormones,” are responsible for your sexual and reproductive development. Produced primarily by the ovaries in women, estrogen levels plunge when your ovaries stop releasing eggs. Reduction in estrogen has a few negative effects on the body’s propensity to store fat. Animal studies have shown that lower estrogen only increases appetite and food intake, it is also associated with changes in weight and fat distribution. Coupled with estrogen’s negative effects on the metabolism, which may reduce the rate at which your body burns calories and the efficiency in how your body handles starches and blood sugar, the end result is increased fat storage.

Cortisol

Commonly known as the “stress hormone”, the primary function of cortisol is to help you respond to stress. When cortisol prepares the body for a stressful situation, it often signals the breakdown of muscle tissue to release energy. Chronic stress, which results in a continuous release of cortisol, has been associated with fat deposition in the middle section of women. This leads to a vicious cycle as abdominal fat leads to more cortisol production and cortisol continues to promote fat in the abdomen.

To compound the issue, a study found that women in perimenopause and early menopause experience elevated nighttime cortisol levels. The study concluded that nighttime production of cortisol is associated with biological changes rather than actual environmental stress. This means that proper sleep and stress management may be important tools to prevent fat storage around the belly.

Fat Distribution

This leads to one of the most common complaints women have about their bodies after menopause is the loss of their waistline.

While a decline in reproductive hormones (follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone) has not yet been directly linked to weight gain, several studies shows that menopause does play a role in many midlife women’s transformation from a pear-shaped figure (wide hips and thighs with more weight below the waist) to an apple shaped figure (wide waist/belly with more weight above the hips).

One study investigated how menopause affects body composition and abdominal fat distribution.  The study concluded that this period of life is associated with increased total fat mass. Another key finding confirmed, “the menopause transition appears to promote the selective accumulation of fat in the intra-abdominal compartment.”

Leptin

Leptin is known as the “satiety” hormone.  Produced by your fat cells, the hormone leptin determines the amount you eat, calories you expend and even how much fat your body stores. Leptin levels are based on an individuals’ fat mass and its primary purpose is to protect you from starvation.

Low levels of leptin signal your brain to increase feelings of hunger which trigger you to eat more while your body burns less energy.

Overall, women have higher leptin levels than men, which makes sense due to women naturally carrying a higher percentage of fat than men.

It has been found that leptin levels decrease significantly in menopause regardless of the amount of fat mass. This explains why so many women report an increased appetite during menopause.

Solution

Don’t panic! Your body is going through a transition and while this is nothing like what you've experienced before, it is normal and natural. Consider this a fun adventure and make it a priority to put you and your health first. Staying active and eating healthy are the cornerstones to a woman’s health and they should be even more so during the menopausal transition and afterwards. It's also essential to have your doctor test your hormones, adrenal glands and thyroid to see if there are any imbalances that could be adding to the mix.

These specific issues can then be treated with the appropriate treatment and care needed for balancing you! 

I would love to hear from all of you. What was your experience like during menopause? Are you going through it now? What questions do you have for me?

xox, Dr. G

UV rays are your skin’s worst enemy — they cause sunburns, skin cancer, fine lines, hyperpigmentation, and wrinkles. But turmeric may help you turn back the clock, in a manner of speaking.

A recent study found that turmeric’s antioxidant compounds significantly improved sun damage in rat skin, a possible early indication for the potential to slow the effects of aging in humans. 

Antioxidants prevent free radicals like pollution and UV rays from affecting your skin’s elasticity — the quality that keeps your skin feeling soft and supple.

Most importantly, turmeric blocks the enzyme elastase, which attacks your skin’s ability to produce elastin — a substance which gives your skin structure. 

If elastase is left unchecked, your body can’t produce the proteins it needs to keep your skin flexible, leading to wrinkles.

Here's a DIY night serum you can try to combat sun damage and keep your skin looking and feeling refreshed.  

Turmeric Night Serum

1. Mix 4 tablespoons aloe vera gel with 10 drops turmeric essential oil and 1 teaspoon argan oil.
2. Apply to face before bedtime
3. Wash in the morning

Be sure to do an allergy patch test before you leave turmeric essential oil on your skin overnight.

xox, Dr. G 

When you get injured, your body’s natural response is to send white blood cells and healing enzymes to the wound to stave off infection — this is what causes inflammation. 

While that sounds like a good thing, it also causes the not-so-beneficial effects of heat, redness, and pain. 

Turmeric counteracts this response, fighting inflammation and oxidation to calm the swelling and make those wounds a little less angry. 

Turmeric also speeds up the skin’s ability to form new, healthy tissue. It boosts collagen production too, meaning your injury heals faster and scars less.

Here's a DIY healing paste recipe you can try the next time you have a minor wound or cut. 

Please note this is for minor cuts and wounds, please seek medical attention should your injury be more than something that can't heal with at home remedies!

Turmeric Healing Paste

1. Combine 2 teaspoons turmeric powder with water or coconut oil until it becomes a thick paste.
2. Apply to cleansed wound and cover with a bandage for up to 24 hours.

For my next post on turmeric, I'll be sharing how you can use turmeric to combat sun damage and signs of aging. Make sure you are following the Turmeric topic to stay up to date on all of the posts!

xox, Dr. G

Where are all of my tea drinkers? 

There are many studies that have shown how a variety of teas may boost your immune system, fight off inflammation, and provide incredible health benefits. While each brew is different and provides different benefits, I personally like to drink certain teas during specific times of the year. Yes, I have my go-to's that I drink year 'round but it's fun to switch it up given different properties the ingredients have and how those can be used to benefit my wellness during different seasons. 

Here are a few of my favorite teas that I drink during the Spring time:

Wild Mint Tea

Ingredients:

• 1 cup lemon balm leaves
• 1 cup spearmint leaves
• 4 tablespoons orange peel -- grated
• 1/2 tablespoon cloves 

Directions:

1. Mix the herbs
2. For each cup of tea, steep 1 tablespoon of herbal tea mix in 1 cup boiling water. 

Spring Cleaning Detox Tea

Ingredients:

• 2 parts red clover blossoms
• 1/4 part olive leaf
• 1 part nettles
• 1/2 part chickweed
• 1/4 part fenugreek seed
• 1/4 part fennel seeds
• 1/4 part licorice

Directions:

1. Mix ingredients and store in a covered container. Brew as below. 
2. Herbal infusion in water:
   1. 1 cup water 
   2. 2 teaspoons herb tea 
3. Boil water in a glass, enamel coated or stainless steel pan and take off the burner. Add the herb tea to the water. 
4. Cover, and let it steep for 10 minutes. 
5. Strain into a cup. Can be sweetened with honey. 

Iced Chamomile Tea

Ingredients:

• 8 cups water
• 4 chamomile tea bags
• Zest of 1 orange and one lime, removed in strips with a vegetable peeler
• 1/4 cup sliced peeled fresh ginger root
• 3/4 cup pure cane sugar 

Directions:

1. In a 4 quart saucepan bring all ingredients to a boil and simmer, covered, 15 minutes.
2. Remove pan from heat and cool mixture. Steep mixture, covered and chilled, at least 8 hours and up to 24. 
3. Pour mixture through a fine sieve into a pitcher. This tea keeps, covered and chilled, 1 week. 
4. Serve in ice-filled tall glasses. 
5. Makes about 2 quarts. 

What are some of your favorite teas? Would you like to see this for all of the seasons ahead?

xox, Dr. G

Each element in Chinese Medicine is linked to the organs they support. Spring is the season for renewed growth and is the time to stretch our tendons, clean our liver, clean our gal bladder, and release lingering anger. The liver controls muscles and tendons, so if you have tight joints or recurring joint problems this could mean an over-stressed liver.

Poses to tonify the liver and gall bladder include inversions, back bends, twists and forward bends. 

The following yoga poses are from the Yoga Journal, focusing on on poses that specifically benefit the liver.

• Padangusthasana (Big Toe Pose) This pose gently lengthens and strengthens even stubbornly tight hamstrings.
• Marjaryasana (Cat Pose ) This pose provides a gentle massage to the spine and belly organs.
• Bitilasana (Cow Pose) Cow Pose is an easy, gentle way to warm up the spine.
• Paripurna Navasana (Full Boat Pose) Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.
• Paschimottanasana (Seated Forward Bend) Paschimottanasana can help a distracted mind unwind.
• Setu Bandha Sarvangasana (Bridge Pose) Calms the brain and rejuvenates tired legs.
• Bhujangasana (Cobra Pose) This posture promotes flexibility in the spine and encourages the chest to open.
• Adho Mukha Svanasana (Downward-Facing Dog) One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
• Malasana (Garland Pose) This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.
• Sphinx Pose  Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
• Salamba Sarvangasana (Supported Shoulder stand) This version of Shoulder stand is performed with blanket support under the shoulders.
• Urdhva Mukha Svanasana (Upward-Facing Dog) Upward-Facing Dog will challenge you to lift and open your chest.
• Uttanasana (Standing Forward Bend) Uttanasana will wake up your hamstrings and soothe your mind.

Would you be interested in seeing more recommended yoga posts for different seasons?

xox, Dr. G

Still struggling with acne? Not only will the anti-inflammatory properties of turmeric help, but so will its antibacterial properties. 

Acne is commonly caused by the bacteria Propionibacterium acnes. This is typically treated with antibiotics, which are becoming less effective as a result of drug resistance. However, a 2013 study suggests curcumin combined with lauric acid is an effective way to combat acne-causing bacteria. 

You can use turmeric powder in combination with many skin-healthy DIY face mask ingredients, such as honey, apple cider vinegar, yogurt, or aloe. You can also purchase turmeric essential oil, however, keep in mind that this is usually very concentrated and must be diluted in a carrier oil before applying to the skin. Please note that essential oils are not meant to be swallowed.

Turmeric Face Mask for Clearer Skin

1. Mix 1 tablespoon raw honey with 1 teaspoon turmeric powder
2. Add a few drops of lemon juice if desired
3. Mix into a thick paste and apply to skin
4. Rinse with warm water after 10 to 15 minutes

For my next post on turmeric, I'll be sharing how you can use turmeric to heal wounds. Make sure you are following the Turmeric topic to stay up to date on all of the posts!

xox, Dr. G

Spring speaks of renewal and rebirth. Blossoms open to full bloom splattering color throughout the garden. What better time to get clear on your priorities in life and do some internal house cleaning? Here's how to start.

Go On a Negativity Diet

Become aware of the negative images and thoughts you bring into your being. Just watching the news can bring a dark cloud around you that lingers long after the television is off. The gossip magazines that profit off people's pain line the aisles at the grocery store beckoning you with catchy titles. Become aware of the negativity that surrounds you, and replace that negativity with positive messages. Write positive messages to yourself and post them where you can see them frequently throughout the day. Catch others being positive and copy them.

Weed Out What Matters

Each person has a unique purpose here on this earth. What is yours? Is all the busy work that fills each minute of each day moving you closer to that purpose? Get out a piece of paper and a pen and list your priorities. Then examine what fills your time and ask yourself if these items support your priorities. Peel away the items that do not support your highest priorities.

Clear the Clutter in Your Mind

Meditation--even just five minutes to start--helps bring focus to prioritizing. Find a quiet place where you won't be interrupted. Close your eyes and scan your body internally, relaxing each muscle group from top to bottom. Become aware of your breathing and repeat silently, "In and out." Picture a glass filled with water and swirling sand. Keep watching the glass in your mind until the sand settles. Your only job is to settle the sand and make the water above it clear.

Find Beauty in Everything

Look for the beauty unfolding in the world around you, especially when it's hard to find. Look for the good in someone you dislike. Dare to examine what matters and arrange your life accordingly. You will soon feel the difference in your soul and others will notice the color you splatter around you.

xox, Dr. G