Giddy for Gut Health

6 Ways to Promote Beneficial Bacteria

By Michelle Tierney, RD 

Typically, people fear bacteria- after all, bad bacteria can cause sickness and a slew of other health problems. However, did you know that over 40 trillion bacteria reside in your gut? This beneficial bacteria is collectively referred to as the gut biome, which has gained heavy traction as a hot topic thanks to its correlation with optimized health.

 In fact, nearly every disease and sickness can be traced back to the health of your gut. Conversely, the absence of disease is highly associated with optimal gut health. For this reason, it’s wise for everyone in any walk of life to bolster and support gut health through lifestyle factors.

 While numerous lifestyle habits will promote good gut health, the most potent treatment is through- you guessed it- food!

 Certain foods, herbs, spices and supplements feed the already-present good bacteria, allowing them to proliferate into a diversified ecosystem that ultimately supports metabolic functioning. Everything from immunity to weight to hormone production is deeply affected by the state of your gut.

 So without further ado, here are the 6 best ways to invigorate your gut to good health!

Optimizing Gut Health

1. Fiber, Fiber, Fiber

 Although we hear about fiber often in the wellness space, many people don’t fully understand its impact on the gut.

 Fiber is a non-digestible carbohydrate only found in plant foods. It helps form the cell walls of plant foods and passes through the intestines until it reaches the large intestine, aka the colon, where beneficial bacteria consume it as fuel.

 This process stimulates the growth of more good bacteria and helps create a more diverse microbiome that better fends off sickness, decreases inflammation and oxidation and promotes stellar cellular health.

 Not to mention, fiber doesn’t technically provide calories and promotes satiation/fullness feeling, which supports weight loss efforts and can loosen or harden stools to relieve constipation and/or diarrhea.

 The highest fiber foods include fruits with skin or seeds, vegetables, whole grains, beans and legumes and nuts and seeds. Specifically, the most concentrated fiber foods are:

●      Chia seeds

●      Almonds

●      Oats

●      Beans and Legumes

●      Avocado

●      Artichokes

●      Cruciferous Veggies (brussel sprouts, broccoli, kale)

●      Berries

●      Leafy Greens

●      Apples and Pears

Aim for at least 25-35 grams of fiber per day; however, achieving 50 or more grams per day will provide more than triple the benefit! Just make sure to start out slow and add 5-10 grams per week as tolerated. And the more colors of food you eat, the more diverse types of fiber you will obtain!

 2. Fermented Foods

 Similar to fiber, you’ve probably heard of fermented foods before, but may not completely understand their power on the gut.

 Fermented foods undergo a process called fermentation, an ancient technique utilized to preserve foods and drinks. During fermentation, bacteria and yeast break down the sugars the food or drink contains into acids or alcohol via microbial growth and enzyme production.

 Due to their probiotic effect thanks to the bacteria in the fermentation process, fermented foods can restore the balance of gut bacteria, support digestion and absorption of nutrients and help relieve digestive upset like bloating and gas.

 In addition, fermented foods improve the bioavailability of nutrients and promote better blood sugar balance.

 Potent fermented foods include:

●      Plain, unsweetened greek yogurt

●      SauerKraut

●      Kimchi

●      Kefir

●      Tempeh

●      Natto

●      Kombucha

●      Miso

●      Some pickles

 Aim to eat 1-2 servings per day.

3. Pre and Probiotic Whole Foods

 Probiotic supplements are quite popular nowadays, but natural pre and probiotic foods are less so. Both contribute to gut health, but they actually exert different functions.

 Probiotics are live cultures of bacteria whereas prebiotics serve as fuel for probiotics in the form of fiber found in fruits, vegetables and legumes. Because prebiotics are a form of fiber, the human body can’t digest them, and instead the beneficial bacteria in the colon feed on them for energy to then confer their actions.

 Additionally, the synergistic relationship of pre and probiotics is necessary for the production of vitamin K and the short chain fatty acid (SCFA), butyrate.

 Vitamin K is a natural antioxidant that is critical for proper blood clotting, bone maintenance and the reduction of risk for cardiovascular disease and high blood pressure. Butyrate and other SCFAs are the main source of fuel for the cells lining the colon, help reduce systemic inflammation and promote a strong gut barrier as well as reduce the risk of various cancers.

 Prebiotic Foods include:

●      Beans and legumes

●      Onions, garlic and leeks

●      Jerusalem artichokes and asparagus

●      Berries and bananas

●      Oats

●      Resistant starch (from cooked and cooled potatoes and plantains)

            Probiotic Foods include:

●      All the fermented foods listed above!

4. Plenty of Polyphenols

 Think of polyphenols as a fancy phrase for a group of powerful and beneficial plant compounds. They fight systemic inflammation and serve as antioxidants to scavenge free radicals.

 Polyphenols specifically target good gut health by balancing blood sugar, preventing blood clots, lowering risk of heart disease, protecting against cancer, improving digestion and absorption and enhancing brain function. This serves as a full circle moment because the same factors/foods that improve gut health also promote systemic vitality and longevity!

 Researchers have identified over 8,000 polyphenols which can further be classified into:

●      Flavonoids- quercetin, kaempferol, catechins, and anthocyanins

○      Apples, onions, red cabbage, dark chocolate

●      Phenolic Acids- stilbenes and lignans

○      Fruits, vegetables, whole grains, nuts and seeds

●      Polyphenolic amides- capsaicinoids and avenanthramides

○      Chili peppers and oats

●      Other polyphenols - resveratrol, ellagic acid, curcumin and lignans

○      Red wine, berries, turmeric, flax seed, sesame seed, whole grains

            However, nearly all plant foods contain some level of polyphenols.

5. Probiotic Supplement

 Nearly everyone can benefit from taking or cycling a probiotic supplement, but not all probiotic supplements are created equal.

 Probiotics are named by their genus, species and alphanumeric strain designation and may also include a subspecies. CFU stands for colony-forming-unit, which is the measurement tool used for probiotics.

 Keep in mind that manufacturers are only required to list the total weight of the microorganisms including dead ones, as probiotic strains are extremely sensitive to temperatures and storage time. Solid probiotics will still contain a high number of CFUs towards the end of their shelf life and should not need to be refrigerated.

 With so many options on the market, it can be difficult to discern which one will help best target your unique goals.

 Luckily, there are a few factors that an effective probiotic should contain and/or accomplish.

1.     Need a minimum of 1,000,000 (1 million) viable CFUs/gram to survive digestion and confer gut benefits (but more is even better)

2.     Minimum recommended effective dose per day is 100,000,000 (1 billion) cells

3.     Shelf stable and doesn’t require refrigeration

 4.     Strain and disease-specific

a.     Certain strains specifically treat specific symptoms and/or diseases

b.     Ex- lactobacillus relieves diarrhea and IBS symptoms

5.     Contain multiple of the following strains: Lactobacillus, Enterococcus, Saccharomyces, Bifidobacterium, Streptococcus, Escherichia, and Bacillus

*Read section on pre and probiotics for the health benefits of probiotics*

6. Limit Processed and Refined Food Products

 Finally, as important as it is to incorporate the above five good gut health habits into your life, it’s equally important to avoid or limit inflammatory foods otherwise known as processed, refined, packaged or junk food.

Added and processed sugars along with refined fats are the most inflammatory of all. This includes the simple, refined sugar in a white bagel or those Sunday morning pancakes as well as hydrogenated vegetables oils and trans fat in packaged/man made foods.

 Inflammatory food (which is really anything that isn’t a real, whole food; even protein bars and keto cereal, etc.) wreaks havoc within the gut. Like the name suggests, these kinds of food and drink cause systemic inflammation that decrease cellular function and hinder metabolism.

 They contribute to risk of chronic disease, worsen mood, depression and anxiety, increase autoimmunity, and ultimately decrease vitality and longevity.

 Eating them in sparse moderation (like one or less time per day!) is wise for not only gut health, but overall wellbeing too. Some people may need to work with a professional like a therapist or coach to reduce their emotional reliance on processed foods, and this is totally OK!

 The Takeaway

Gut health isn’t only a fascinating topic, it’s an important one too. The state of your gut highly impacts the overall state of your health.

 Plenty of scientific studies show that good gut health drastically reduces risk of disease whereas poor gut health is associated with nearly every chronic disease from obesity to diabetes to certain types of cancer and even autoimmune conditions.

 Less discussed is how gut health can impact you on a daily basis. Not only does beneficial gut bacteria help your body naturally maintain a healthy weight and prevent the common cold, it also helps you feel energized, clear-minded, focused and generally improves mood and well being.

 While various other lifestyle factors such as consistent exercise and stress management also bolster beneficial gut bacteria, certain foods feed it best. In summary, the following food and supplement groups will leave your gut feeling giddy:

●      Fiber from fruits, vegetables, whole grains and nuts and seeds (Plant foods!)

●      Pre and Probiotic foods like artichoke, asparagus, kefir and SauerKraut

●      Polyphenols found in green tea, dark chocolate, blueberries and almonds

●      Fermented Foods such as greek yogurt, kimchi, kombucha and tempeh

●      Probiotic Supplement spore based with billions of CFUs

Resources

 https://www.healthline.com/nutrition/best-probiotic-supplement#our-picks

https://www.healthline.com/nutrition/polyphenols#benefits

 https://www.healthline.com/nutrition/improve-gut-bacteria#TOC_TITLE_HDR_11

 https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting

 https://www.healthline.com/nutrition/probiotics-and-prebiotics#probiotic-foods

https://www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_7

Therapy vs. Coaching: Which is Best for You?

What is the difference between therapy and coaching?

I get asked this question often. The best way I have heard this difference described is that therapy is uncovering and recovering and coaching is discovering.

What is coaching? Coaching is discovering. It’s moving from baseline to flourishing. Coaching helps people achieve higher goals and create their ideal life. It’s about setting your ship on the course you want to go with consciousness awareness. It is a process where you get clear about your values and build levels of self inquiry and emotional intelligence. Once those skills have been developed, we work together to identify limiting beliefs and behavioral patterns that stand in the way of success. My job as a coach is to hold you accountable to your goals and provide encouragement. Coaching is creating a life by design, not default.

What is therapy? Therapy is uncovering and recovering. Therapy is moving from suffering to baseline. I provide a non-judgmental safe space where one can be completely free to be themselves. Together we work closely to identify specific goals to work on during our time together. Examples of work I commonly do with folks in therapy are around treatment of depression, anxiety, or relationship concerns. Therapy is about processing the pain of your past and integrating that knowledge into the person you have become in the present to form a coherent narrative.

Where do you find yourself? Do we begin with the past or the present? If you are unsure, that’s no problem at all. I provide free consultations and will take the time to help you identify your starting point. I will also make sure that I have the skill set to assist you with your unique needs. There may be times when you may require a different professional. I will be honest about the limit of my skill set and knowledge, and will do my best to provide you a referral to find the best fit possible.

Amanda Ratz, LPC, is a licensed professional counselor with experience supporting a variety of social and emotional, behavioral, and mental health needs. She has a deep passion for people, specifically their emotional and mental well-being. Amanda enjoys building relationships with clients while creating a safe, respectful, and non-judgmental therapeutic environment. Her focus is on meeting the client where they are at while utilizing a strengths-based and solution-focused approach. Mental health can have a direct impact on physical health. Through your work together, Amanda will help implement evidence-based strategies, practical tools, and coping skills that support emotional regulation and can help foster a healthier lifestyle overall.

Amanda has experience supporting anxiety, depression, trauma, relationship difficulties, motherhood, chronic stress, self-esteem, and negative self-talk. Partnering with people through life transitions is very important to her work. Whether something is in your control or out of your control, processing your individual needs together can be highly therapeutic. Amanda is honored to help empower you and support you through personal challenges when life gets hard. She believes you are the expert in your circumstances. She will be there alongside you to listen, reflect, and help guide you in session in pursuit of living the most joyful, healthy, and fulfilling life. Be proud that you are prioritizing yourself and committing to your mental health! Your inner voice and dialogue are so very important for you and your overall wellness journey. Seeking therapy is not a sign of weakness, it is a sign of great strength. Amanda looks forward to working with you and creating more space for laughter and happiness.

Do you urinate just in case? Stop JICing

Written By: Veronica Lane, PT

Let’s put an end to just in case urinating, or JICing we like to call it.

You were probably taught to do it growing up, mom said, “Go to the bathroom before we leave.” Then you rolled your eyes and did it.

Now it’s a habit: you pee before you leave to go anywhere, “Just in case”…

I too was that mom. Do you think I let 4 pre-schoolers leave the house without trying to pee first? Never.

JICIng repeatedly will teach your bladder it should empty at first signal when only 1/4 to 1/2 full. You go before the bladder is completely full. This is not good for your bladder at all!

The bladder is made to stretch like a balloon. Repeatedly emptying before the bladder is full may cause you to lose the stretch factor and then you may never completely empty. Issues such as urinary urgency, frequency, and other bladder and pelvic floor problems may follow.

Try to make it 3-4 hours between urinating during the day. Ignoring the early signals is tough, but you can re-train the bladder and I can help you.

NO MORE JICING…MIND OVER BLADDER…

Bladder re-training is one of the most important goals of pelvic floor physical therapy if needed.

Veronica Lane is a Physical Therapist and Personal Trainer. She earned a Bachelor of Science Degree in Physical Therapy from Rockhurst University in Kansas City, MO. She earned a Master of Health Science Degree in Physical Therapy from Washington University in St. Louis, MO. She is a NASM certified personal trainer.

Veronica has 30 years of experience as a Physical Therapist. She has worked in outpatients/orthopedics, sports medicine, acute care, and home health. She has a specialization in Pelvic Floor Physical Therapy. She received her training through Herman and Wallace Pelvic Rehabilitation Institute.

Veronica has a passion for educating and helping women understand Pelvic Floor health and wellness. She has been a speaker around St. Louis numerous times promoting Pelvic Health and educating that pelvic floor dysfunction is “common not normal”. She has a mission to empower women with the knowledge and tools to live life fully with a healthy pelvic floor!

Veronica is a wife and Mom to 4 teenagers. She enjoys everything fitness and nutrition and spends time working out in different gyms, running, hiking and walking. She loves being outdoors.

Call us today to schedule! 314 934-0551

Sex Drive: am I normal?

Factors That Affect Sex Drive

What’s Normal vs Not?

Talking about sex drive is still as taboo as discussing politics at Aunt Karen’s birthday party.

That’s because sex drive is complicated to say the least. So many factors play into a woman’s desire to have sex including:

• Hormones

• Relationship factors

• Communication styles

• Emotional attachment

• Chronic medical conditions

• Fatigue

• Anxiety

• Depression

• What your family taught you about sex

• Pain during sex

• Children

 And many more. 

 Now, the first step to improving sex drive is awareness that sex is a normal, healthy part of life and that sex drive is going to look different for everyone. In fact, sex drive wades along a large spectrum. Nonetheless, there are a few ways to determine if your sex drive falls within a healthy range within the present chapter of your life. Let’s dive right in!

Hormones

Perhaps the greatest driver of sex, we must discuss the monumental impact of hormones and how their shifting levels affect the desire to have more or less sex. 

Testosterone, prominent in males, is the main hormone of desire. Hence why men are known as being more sexually driven. Women also make testosterone but to a much lesser extent than men. This is largely a good thing because if we did make as much as them, we’d grow beards, sport big muscles and talk deeply.

But it’s certainly still important to produce enough. There are many factors that can affect a woman’s testosterone level. One of the most common contributors to low testosterone is the birth control pill.  The pill is often prescribed for acne because it lowers testosterone levels. However, this can drastically decrease sex drive in the process. In turn, low testosterone can lead to vaginal dryness which can lead to painful sex, and if sex hurts, you’ll likely avoid it! Luckily, there are various non-oral birth control options that won’t decrease sex drive. Talk to your doc about other methods of birth control  if you believe your current one could be diminishing your sex drive.

Painful sex

There are many reasons why sex could be painful, but one of the more common is endometriosis.  Endometriosis occurs when there are bits of endometrium (the tissue you shed each month during your period) that implant outside of the uterus in the pelvis, like on the ovaries or your colon.  It causes inflammation and scarring which can lead to pain. In fact, one of the most classic symptoms of endometriosis is pain with deep penetration.

Unfortunately, one in ten women will develop endometriosis, but it takes on average up to seven years to get properly diagnosed. Endometriosis typically presents with terrible menstrual cramps; ones so painful women may vomit, faint or regularly miss school/work each month. The treatment for endometriosis ranges from hormonal suppression to surgical removal of the implants to hysterectomy. Just know, that if you have it, various treatment is available, and if you can stop having painful sex you are much more likely to be in the mood when it comes time!

Another common reason for painful sex is vaginal dryness due to menopause, otherwise known as genitourinary syndrome of menopause.  When the ovaries produce less estrogen, the vaginal tissue becomes thin and dry and loses elasticity. This leads to sandpaper-like sex, aka misery. This is where hormones arrive to help! Low dose hormones are very low risk and can rejuvenate the vagina to make lubrication, increase blood flow and stretch properly.

No more painful sex, no more lack of sex.

Depression and Anxiety

When mental health suffers, sex drive drastically decreases. It makes evolutionary sense, because nature doesn’t want stressed women to reproduce. Stress wreaks havoc within the body and creates an unfavorable environment for nearly all bodily functions, let alone reproduction. Instead, nature wants depressed or overly anxious women to focus on healing themselves first and foremost. Even if the goal isn’t reproduction, it’s still important to facilitate a healthy sex drive by addressing mental health concerns. 

We can’t go without acknowledging that these past two years have been especially difficult for many women due to the pandemic, home schooling children, caring for sick family members, not being able to socialize and the like. Plus, many women are natural caregivers and tend to put their own needs last. But mental health is just as important as physical health, and they’re also inextricably linked. So if you’re feeling down or depressed, it becomes that much more important to take care of yourself, especially if you are responsible for taking care of others.

Although some women are able to overcome their depression and/or anxiety through methods such as journaling, meditation, exercise, yoga or decreasing responsibilities, many need extra aid in the form of therapy. This is your encouragement to seek counseling, coaching or therapy, because you don’t have to do this alone. 

With that said, there are some medicines that can affect your sex drive and one of those is a class of antidepressants. SSRI antidepressants like Celexa, Lexapro, Prozac, Zoloft, and Paxil can lower your sex drive and/or make it harder to reach orgasm. Unfortunately, many women aren’t told this when first prescribed, which can lead to feelings of inadequacy, low self esteem and extra stress. 

However, there are several antidepressants that don’t affect your sex drive or are less likely to affect it.  Wellbutrin is one of those. In fact, there are a few small studies that show that Wellbutrin can improve sex drive, even in women who are not depressed.  If you think one of your medications, but especially antidepressants are contributing to your lack of sex drive, it’s OK and even encouraged to talk to your provider about changing medications.  

Strength of Relationship

Take a minute to ponder how you’re really feeling about your relationship.

Do you feel loved, heard and appreciated?  How attracted do you feel to your partner? Are there major underlying problems in the relationship that could be contributing to your lack of desire?

If there are big stressors and strains, sex drive can plummet. Once again, nature doesn’t want us to reproduce with someone incompatible. This is not to say your relationship is doomed, as no relationship will be perfectly compatible one hundred percent of the time. However, if relationship issues are the reason for having less sex, it may help to seek a therapist. Having a non judgemental third party help you work through some of these issues might just be the spark that rekindles sexy time.

Fatigue

If you’re a new mom, well, need I say more? But even if you’re a long time mom, a fulltime mom, or a mom with a full time career, fatigue plagues us all. Our current culture and society practically idolize it! Yet, humans, and especially women aren’t robotic machines with energizer bunny battery life. To mitigate fatigue, be sure to practice self care, take naps as needed, eat a nutritious diet, exercise, ask for help and manage responsibilities well.

In addition to addressing the one or many root causes of fatigue, it’s also important to consider how fatigue may affect timing of sex. Although late at night seems to be the most popular time for sex, it may not be the best time for busy parents who go, go, go all day and then crash in the evening. In reality, this formula often equals no sex at all.

Thus, it’s worth it to talk to your partner about better times to have sex that fit into your current lifestyle. Having sex releases happy hormones, so perhaps it’s time to switch to the morning. It’s also completely encouraged (and normal) to plan sex dates. Pick days and times that work the best and schedule them on the calendar. Truly!  

What is normal?  What is not?

Spoiler alert: there is no “right” amount of sex drive. All of the above factors and more interact with each other to dictate baseline sex drive. Sexual desire also tends to shift throughout the lifecycle, and not necessarily linearly. Thus, consider creating your own unique spectrum to gauge your unique healthy sex drive level. And when it wanes, take healthy measures to address the root causes because sex is important… and fun when you want to do it!

Again, awareness of the above factors is the first step to improving and enhancing sex drive. Consider how each is affecting you at this point in your life and then brainstorm ways to address the limiting factors. You can also reach out to a sexual medicine specialist in your area. The International Society for the Study of Women’s Sexual Health (ISSWSH) is another great resource for information if you are worried about your drive. So go ahead, have drive, have sex and thrive!

Dr. Becky Kaufman Lynn is a gynecologist and the founder of the Evora Women’s Health. She is a North American Menopause Society Certified Physician who has been treating menopausal women for over 20 years. She is also a fellow of the International Society for the Study of Women’s Sexual Health(ISSWSH) and a former board member. Her practice is located in Chesterfield just outside of St. Louis, Missouri. Dr. Lynn offers a comprehensive midlife wellness program helping women lead healthy, happy and fulfilling lives. Go to evorawomen.com for more information about her practice or to schedule an appointment or send us an email at info@evorawomen.com

Urinary Incontinence in Female Runners

Female runners and other athletes that frequently pound (think crossfit, plyometrics, jumping, powerlifting) have increased risk of urinary incontinence. This is because running/repetitive pounding is one of the risk factors that can lead to pelvic floor damage. When running, the entire body endures the impact of that repetitive movement for a prolonged period of time and every single stride puts pressure on the pelvic area.

Studies show 40% of elite female athletes and runners have urinary incontinence and these athletes have 177% higher risk of presenting with urinary incontinence when compared with sedentary women.

This is not to demote running or other pounding exercises to off limits, but it is important to be aware of how running affects the pelvic floor down the road. Awareness and prevention are key!

What is The Pelvic Floor?

The pelvic floor consists of muscles at the bottom of the pelvis that uphold the bladder and close off the bottom of the abdominal cavity. The pelvic floor muscles work similarly to a trampoline in that they can relax and stretch down as well as lift for contraction. However, problems arise when it becomes overused and overstretched, also similar to a rubber band that’s been pulled too far too often.

Pelvic organ prolapse (POP) is also very common in female runners and urinary incontinence is the most common symptom of POP.  Because the pelvic floor muscles act like a trampoline, when it starts to weaken and/or has increased pressure and pounding repeatedly over time (as when running) this support is lost.  It results in organs shifting downward and pushing into the vaginal canal.  Besides urinary leakage this can lead to: a sensation of "insides falling out"; rectal, vaginal, back or pelvic pain; abdominal bloating; constipation; and rectal or vaginal pressure.

Another issue that may add to risk of urinary incontinence is hip weakness.  Unfortunately, a lot of runners don’t do specific hip strengthening exercises.  Hip weakness can cause instability and can lead to compensation from other muscles such as the pelvis. Again, this contributes to overuse or overstress of the pelvis.

Pelvic Floor Therapy

Pelvic floor physical therapy is the answer!! Through bowel and bladder fitness education, exercises specifically designed for you to address your deficits, manual treatment options and more:  you can avoid these issues!  And you don’t have to have a symptom to receive therapy. Prevention is key to staying healthy and being able to run without worry!

Pelvic floor muscle exercises can help:

• Improve bladder and bowel control

• Reduce risk of prolapse in women

• Promote better recovery from childbirth and surgery

• Promote better recovery after prostate surgery in men

• Increase sexual sensation

• Increase confidence and quality of life

Furthermore, pelvic floor therapists will help identify exactly which muscles need strengthened or balanced in order to create an individualized plan for you and your needs.

So, is there really any reason not to try it?!

Call Evora Women’s Health to schedule your pelvic floor assessment today! 314 934 0551. Schedule a FREE 15 minute visit with Veronica Lane, pelvic floor physical therapist.

Veronica Lane is a Physical Therapist and Personal Trainer. She earned a Bachelor of Science Degree in Physical Therapy from Rockhurst University in Kansas City, MO. She earned a Master of Health Science Degree in Physical Therapy from Washington University in St. Louis, MO. She is a NASM certified personal trainer.

Veronica has 30 years of experience as a Physical Therapist. She has worked in outpatients/orthopedics, sports medicine, acute care, and home health. She has a specialization in Pelvic Floor Physical Therapy. She received her training through Herman and Wallace Pelvic Rehabilitation Institute.

Veronica has a passion for educating and helping women understand Pelvic Floor health and wellness. She has been a speaker around St. Louis numerous times promoting Pelvic Health and educating that pelvic floor dysfunction is “common not normal”. She has a mission to empower women with the knowledge and tools to live life fully with a healthy pelvic floor!

Veronica is a wife and Mom to 4 teenagers. She enjoys everything fitness and nutrition and spends time working out in different gyms, running, hiking and walking. She loves being outdoors.

Staying Healthy at Midlife

Staying Healthy Through Midlife

 Our culture largely emphasizes the negative experience of natural aging. While many aspects of aging are inevitable, the associated symptoms can be mitigated through healthy lifestyle habits. Whereas the body is quite resilient throughout our twenties and even thirties, it’s much less so come forty and especially fifty. This means it’s doubly important to lead a healthy lifestyle throughout midlife.

What Causes Symptoms of Aging for Women?

For women, many hormonal changes occur at midlife thanks to the ovaries. This reproductive organ slows the production of estrogen, testosterone and related metabolites like DHEAS. When a woman hasn’t had a period in 12 months, she is considered menopausal, which means her ovaries aren’t producing estrogen. However, fat cells continue to produce some estrogen.

 Nonetheless, symptoms of low hormone levels include:

 ●      Hot flashes

●      Night sweats and sleep problems

●      Weight gain (especially around the midsection)

●      Increased risk of heart disease

●      Increased risk of dementia/memory problems

●      Decreased sex drive

 Let’s take a deep dive into some of these symptoms and how to properly manage them through healthy lifestyle behaviors.

Hot Flashes and Night Sweats

Those pesky hot flashes and night sweats are referred to as vasomotor symptoms, forms of temperature dysregulation thanks to changes in reproductive hormones. Normally, core body temperature remains within a controlled range based off circadian rhythm. Disruption of this mechanism results in exaggerated heat loss responses. Not only can these symptoms be embarrassing, but night sweats can disrupt sleep and lead to negative health consequences.

 Getting enough high quality sleep– generally 7-9 hours per night- is crucial for metabolic health. One night of poor sleep disrupts hunger and fullness hormones, increases cravings specifically for refined carbohydrates and high fat foods, enhances feelings of depression and anxiety, makes it difficult for your brain to assimilate new memories and increases the stress hormone, cortisol. Multiple nights and chronic poor sleep patterns greatly increase the risk of weight gain and obesity and many chronic diseases like cardiovascular disease and type II diabetes.

 Luckily, there are excellent treatment options for vasomotor symptoms that are safe and effective. Another one of my blogs discusses the benefits (and risks) of hormone therapy https://evorawomen.com/blog/healthy-hormone-balance-for-a-healthy-life . In addition, you can improve the quality of your sleep by:

 ●      Creating a wind-down/bed time routine

●      Shutting off screens and blue light two hours before bed

●      Eating your last meal three to four hours before shut eye

●      Consuming a dinner high in lean protein, healthy fats and fiber (from veggies and whole grains)

●      Drinking a calming tea like chamomile

●      Reducing stress in the couple hours before bed

●      Taking supplements like melatonin, chaga or lavender tea or using essential oils like lavender or peppermint

Weight Gain

Behind hot flashes and night sweats, weight gain is typically the next most undesirable consequence of hormonal changes. And although not fully understood, the most weight gain tends to occur in the midsection, an already vulnerable part of the body for many women. However, weight gain associated with aging in general is quite misunderstood.

 Most people believe that substantial weight gain is inevitable in later adulthood. However, this isn’t necessarily true. The natural aging process decreases lean body mass, which is the most metabolically active tissue. As a result, metabolism down shifts, and adults require less calories to fuel metabolic reactions. Although some of this is unavoidable, you can prevent large losses of metabolic tissue through proper exercise (to be discussed in a little bit) and healthy eating.

 In addition, cells stop working as well in mid to later life, especially when someone has led an unhealthy lifestyle in early life. It’s a wonderful privilege to be young and make unhealthy choices with few consequences, but it undoubtedly affects your health down the road.

 Unfortunately the combination of poor food choices and decreasing estrogen make women more susceptible to insulin resistance. In fact, insulin resistance is a root cause of many health struggles, as it leads to more weight gain and a harder time losing weight. Insulin is considered an anabolic hormone that promotes the storage of fat, sometimes irregardless of caloric intake. This means someone could theoretically be eating in a caloric deficit, but if they’re choosing the wrong kinds of foods, a poor insulin response will still tell the body to convert their fuel into fat.

 To better understand this concept– insulin resistance means the body over produces insulin. When cells become resistant to insulin, they can’t uptake glucose and it remains in the blood. This is undesirable because glucose then essentially attaches to the outside of cells and organs and greatly decreases their functionality. In addition, chronically elevated blood glucose levels signal the body to continue releasing insulin. High insulin levels tell the body to store more fat, but the more fat you have, the more insulin resistant you become. It’s a vicious cycle. Eventually, the pancreas tires and can’t produce enough insulin, which is technically considered diabetes at that point.

 Breaking this cycle always involves nutritional intervention, typically includes a consistent exercise plan and may warrant medication.

Increased Risk of Diseases

The trifecta of genetics, natural again and poor lifestyle choices raises risk for chronic disease usually beginning around midlife, although it’s becoming earlier and earlier nowadays. For women, certain diseases are more common, also related to the decreased hormone production.

 Did you know blood vessels (think arteries and veins) have estrogen receptors on them? When less estrogen is produced, it gives plaque the opportunity to build up and clog the blood vessels, leading to a higher likelihood of stroke and heart attack. In fact, heart disease is the number one killer of women. Luckily, estrogen replacement can help prevent the development of these atherosclerotic plaques depending on when started. If started within 10 years of the last menstrual period or before the age of 59, it is largely preventative, but if started after this time, estrogen hormone replacement can potentially destabilize the plaque and make it more likely to rupture (heart attack). Of course, diet and exercise are also vitally preventative. Focus on:

●      Reducing refined carbohydrates to less than 10% of calories per day (cakes, donuts, pastries, crackers, chips, processed/packaged foods)

●      Consume proportionally more omega-3 fatty acids (wild caught fatty fish, walnuts, chia and flax seeds) to omega-6 fatty acids (refined/hydrogenated vegetable oils like canola and safflower) in a ratio of at least 4:1

●      Reduce LDL cholesterol levels by consuming 25- 35 grams of fiber from colorful fruits and vegetables and high quality whole grains (*Navy beans and oats reduce cholesterol most!)

●      Increase HDL cholesterol by including moderate to vigorous cardiovascular activity 3-6 days/week

 In addition, certain types of cancer risk increase as well. 1 in 8 women are diagnosed with breast cancer. Overweight and obesity are associated with an even higher rate of breast cancer. Regular screening is important, but screening catches cancer once its already developed. Thus, maintaining a healthy lifestyle and a healthy weight is vital for prevention.

The risk of uterine cancer also increases if you are overweight or obese. Because fat cells produce estrogen, an overabundance of them will produce too much estrogen (much more than estrogen hormone replacement therapy) and overstimulate the uterus. Again, maintaining a healthy weight is the single best preventative measure for risk reduction.

 Women already have a higher risk of developing dementia and Alzheimer’s, but menopause heightens it further. Although mechanisms aren’t completely understood, researchers believe that estrogen exerts function in an area of the brain called the hippocampus, which is responsible for memory and certain types of learning affected by Alzheimer’s. Thus, decreasing estrogen levels reduce hippocampus activity. Furthermore, estrogen is protective against a build-up of amyloid-B proteins implicated in the disease as well. Hormone replacement therapy is way to reduce risk of dementia and associated Alzheimer’s, but eating a brain healthy diet full of omega-3 fatty acids, lean protein, colorful fruits and veggies and fiber from whole grains (aka a Mediterranean-like diet) and consistently exercising (aerobic and anaerobic) is equally protective.

Decreased Sex Drive

Midlife is already a difficult time of life for many women. Empty nest syndrome can contribute to a feeling of lost identity; societal standards of beauty begin to fade; family members might be sick; divorces; you name it. On top of this, libido decreases due to lower levels of hormones. Sex is not only healthy for the physical body because it releases “happy” hormones (dopamine and serotonin), it’s important for maintaining positive relationships. While hormone replacement therapy is usually the most effective treatment, there are other options as well. In addition, maintaining a healthy weight can help you feel empowered and more likely to want to have sex. Thus, taking care of your body through diet and exercise is vitally important, once again.

How to Stay Healthy Through Midlife

Now that you know how decreasing hormone levels associated with menopause increase risk of certain conditions and diseases, let’s discuss how to best prevent them or mitigate their side effects. Already sprinkled throughout this article, hopefully it’s evident diet and exercise are the answers!

Consume a Healthy Diet

Consuming a healthy diet not only reduces the risk of many chronic diseases like the ones already mentioned along with diabetes, but it helps to maintain a healthy weight. This is vital because being overweight or obese increases health risks that aren’t always so obvious.

 Overweight and obesity keep the body in a chronically inflamed state. This is often referred to as metabolic syndrome, a group of conditions characterized by increased weight and waist circumference, high blood pressure and/or cholesterol and insulin resistance. In essence, inflammation decreases metabolism and generally weakens every bodily function. This is what further leads to chronic fatigue, the inability to lose weight, hormone imbalances, autoimmune conditions, joint, muscle and bone pain, mood problems, a decreased motivation to exercise and ultimately a lower quality of life.

 However, consuming a healthy diet greatly reduces the risk of these complications, can reverse conditions (like type II diabetes) and/or treats these issues. Healthy foods aren’t healthy because they’re low in calories, although they are typically lower calorie than less nutrient dense foods, but because they contribute nutrition in the form of antioxidants, polyphenols, fiber and other beneficial compounds. These nutrients fuel cells and maintain healthy metabolism.

 So, what does a truly healthy diet look like?

1. 5-9 servings of colorful fruits and veggies/day

   1. Non-starchy for fiber and antioxidants

   2. Cruciferous veggies for hormone and thyroid health

   3. All different colors for a variety of vitamins and minerals

2. 1-3 servings of high quality whole grains (sprouted whole wheat breads, whole wheat pasta, brown rice, quinoa, oats)

3. A few servings of healthy fats/day

   1. Omega-3 fatty acids (EPA and DHA)

   2. Avocados, nuts/seeds, unrefined oils like olive, avocado and sesame, high quality, grass fed meat and hormone/antibiotic free poultry, organic, free range eggs

4. Plenty of lean protein to preserve muscle mass

   1. High quality, grass fed meat and hormone/antibiotic free poultry, organic, free range eggs

   2. Legumes, beans, nuts/seeds

   3. Plant-based products like tofu, tempeh, seitan (avoid modern meat alternatives as they’re filled with additives [i.e. the beyond the burger trend])

5. Practice moderation with “fun foods”

   1. Generally follow the 80/20 guideline

   2. Save desserts for special occasions

   3. Portion foods rather than eating straight from the container

   4. Read nutrition labels and eat appropriate servings

   5. Work with a professional (like a therapist) to determine root causes of overeating/binge eating

Consistently Exercise Enough

Behind a healthy diet, exercise is undoubtedly valuable. Aerobic exercise like walking and jogging helps prevent heart disease, diabetes and stroke and keeps brain blood vessels flexible, which improves blood flow. In turn, this improves memory capacity and reduces risk of dementia and Alzheimer's. Aerobic exercise also improves depressive and anxious feelings because it releases “happy” neurotransmitters, responsible for the commonly known “runner’s high.” I can certainly attest to this effect!

 However, strength training is equally important in midlife. The natural aging process innately decreases some muscle mass, but strength training greatly mitigates this. As mentioned earlier, muscle mass or lean body tissue is very metabolically active. This allows one to maintain a higher caloric intake while also maintaining a healthy weight. In addition, strength training protects bones and reduces risk of osteoporosis. Again, the decline in estrogen is partly responsible for the thinning of bones, which can then lead to loss of height, fractures and the dreaded dowager’s hump. Vitamin D and calcium also help maintain healthy bones, but many women are deficient in one or both, so it’s important to optimize them through diet and sometimes supplementation.

The Takeaway

A lot of hormonal changes occur at midlife for a woman and the decline in estrogen production is largely responsible for increasing the risk of many of the discussed symptoms. However, leading a healthy lifestyle highly reduces the risk of the associated diseases and drastically reduces common symptoms of menopause. It’s very possible to lead a high quality life through midlife by eating a nutrient dense diet, exercising regularly, managing stress and optimizing sleep. Make the most of menopause!

Dr. Becky Kaufman Lynn is a gynecologist and the founder of the Evora Women’s Health. She is a North American Menopause Society Certified Physician who has been treating menopausal women for over 20 years. Her practice is located in Chesterfield just outside of St. Louis, Missouri. Dr. Lynn offers a comprehensive midlife wellness program helping women lead healthy lives. Go to evorawomen.com for more information about her practice or to schedule an appointment or send us an email at info@evorawomen.com