New Year, New You.
Bring Balance Back!
The dreaded month of January has finally hit.
The start of the New Year is always a sluggish one – bringing with the all-loving holiday hangover. After several months of celebrations, we tend to feel overly tired and full. With all the alcohol and food consumption, the stress of gift buying, late nights of partying and long periods of family socialization, all we really want to do is stay in bed and recover. Yet, January tends to be one of the busier months of the year when it comes to work! Why is this? Well, to start, the past few months seem to be filled with fun and play – so as soon as January 2nd hits, along with the looming guilt we’ve ignored all December, we try to make up for lost time by getting back into a routine as quickly as possible. It’s the classic case of bouncing back from a binge.
Often, we want to make our New Year comeback and be strong about it, but we’re still not feeling 100 percent in our ability to successfully do so. There’s nothing to fret about though, we do this every year and many of us usually manage to get back to where we want to be. However, the key to do this in the most effective and efficient manner, is by staying balanced. Below are several tips on how to bring balance back into your life and restore, rejuvenate, and reinvent your best self:
Getting the Best use out of your gym time:
The gym seems to be one of the most popularly visited destinations during the months of January to March. While any gym-goer will recognize the increase in local gym-foot-traffic, it is important that those heading to the gym after a long break understand that long-lasting benefits have to be attainable. If you return back to the gym in an intense manner, you’ll likely burn yourself out within the first month. Rather than creating intense regimens for yourself, such as two-a-day spin classes, try easing your way back into a steadily growing routine. Start by taking a yoga class or focusing on soft core exercises while incorporating a form of light cardio into your daily workout. Slowly, you can build up your stamina and increase these cardio workouts, but it is important to ease your way back into training. In fact, overexerting yourself in exercise at any time can cause a variety of health issues down the line. According to a Business Inside article published last year, women who participated in daily strenuous workouts were at increased risk for heart attack or stroke.
For those who have a hard time getting back into an exercise regimen, or if working out was never really your thing in the first place, try taking several long walks throughout the week. Whether it be outside, in a mall or on a treadmill, walking between 10,000 –14,000 steps a day can greatly enhance your mind, body and overall health and wellbeing. Even a brisk walk for a mile or two just a couple days a week will yield benefits.
Finding sustainability in a diet:
We can’t stress this enough: Do not crash diet! This form of dieting is never the right solution to losing weight and maintaining long-term results. Along with being unhealthy and sending your body into unexpected shock – it doesn’t last! We know that sometimes you need to see fast results and get in shape for a special event, but this method is rarely an effective one if you’re looking for lasting effects. After the holidays, many people want to lose the packed-on pounds instantaneously. However, one month of eating poorly will not set you so far behind that there is no comeback in sight. Start with simple and achievable dieting goals. Cut processed sugars and limit your starch intake. You should make sure you are still eating at least three meals a day. Some people prefer eating small meals throughout the day and see their best results when eating light portions in intervals of every few hours. Regardless, eating healthy, whole foods will get you back on track quicker than you think. One of biggest problems with crash dieting is the mental component. We all want to feel good, but we can’t feel good if our body is not getting the proper nutrients it needs. In order to perform our best, physically and mentally, our bodies need to be fed – and fed the right things. A few simple examples of healthy meals, and what we like to recommend after the holidays can include:
Steal cut oatmeal with fresh blueberries and a splash of almond milk or a tablespoon of peanut butter
Mixed green salad seasoned with balsamic vinegar and light olive oil and topped with two hardboiled eggs or a piece of grilled chicken.
Grilled salmon sautéed with cocoaminos with a baked yam and a boiled artichoke, roasted cauliflower for the side.
Be sure to incorporate regular light snacks in between. Nuts, fruits, or carrots with hummus are all great options.
Mental health first:
Along with the rush of getting back to work, and the various other pressures we put on ourselves this time of year, it’s important to remember that in order to reach our maximum potential in productivity, we must be in a sound state of mind. Make time in your day to practice meditation or destressing techniques. While we may have high energy in our eagerness to make our biggest and best comebacks, it is essential to slow down and take a breather in between efforts. All it takes is 5-10 minutes out of your day. Whether it’s waking up early to sit in a still, quiet space; taking a midday break to write down how you’re feeling; or clearing room in the evening to read a chapter of a book – peaceful contemplation and reflection will enhance the turnout of your day. You can find some more mental health balancing tricks here.
There are many small routines we can incorporate into our daily schedules which will offer long-lasting solutions to our overall health. Often, we put too much energy into one area of life and forget the benefits of having the presence of balance. As the saying goes, “Everything in moderation”. These words apply to both your labor and productivity as well, determining the quality of your results. Take your time getting back into your groove and make sure you are paying attention to all elements of your life. If you are feeling more down than usual at the start of this year, consider your nutritional health and whether you are receiving the proper treatment and support. It is important to consult with your doctor to make sure your daily vitamin regimen is up to date and to examine any other internal factors that may be causing fatigue or moodiness. Hormonal imbalances, lack of sleep, stress, diet, and underlying medical issues can all contribute to changes in your body. The Balanced Woman has specialists available to talk and help you with all your health needs. If you need assistance in balancing your health this New Year, call us today or schedule an appointment here.
Bioidentical Hormone Replacement Therapy for Men
One subject that is often overlooked amongst both men and women is that of andropause.
As men age their testosterone levels drop and over time, begin to deplete. It’s a process that we may or may not be familiar with, but it is uncommonly discussed when compared to that of menopause. Usually the condition – also known as “Low T” – does not present itself with as severe of symptoms as menopause does. This is because its effects are slower and more gradual than those which present in menopause, which takes place in only a few years’ time.
Low T, or andropause, makes itself known by loss of vigor, muscle mass, restless sleep, moodiness and, often most notably, loss of sex drive or ability to partake in sexual activity. The process typically takes place over a 10- to 20-year period which can make it difficult to diagnose or treat.
In the past, andropause has been overlooked or dismissed. However, recent studies have shown that low testosterone levels in men have become increasingly more reported and the results, to a degree, can be comparable to estrogen imbalances in women. Men and women want to live life to its fullest as they age, and fortunately there is a way to maintain energy levels once hormones begin to change. Men, like women, have been discovering improved vitality through the use of hormone pellets. These pellets have been proven to be a relatively safe and easy way to reverse aging effects. Weight loss, regained energy, mood elevation and stronger sex drives have resulted from the usage of bioidentical hormone replacement therapy (BHRT).
In the past, there has been some debate on hormone therapies. However, many of these perils respond to usage of synthetic forms of oral testosterone and have not been linked directly with the use of bioidentical hormones – which are derived from a plant base and are developed to be chemically identical to those that the human body produces naturally.
Using transdermal, or under the skin deposits, reduces and even eliminates some of the health risks associated with other forms of hormonal replacement. These methods can provide a safe and efficient way of delivering necessary hormones to both men and women.
Before receiving supplements, it is important to gather as much information on hormone replacement therapy. It is advisable to speak with your doctor or medical professional in order to ensure that the BHRT process is a match for your needs. In order to determine if BHRT is right for you, a preliminary consultation and blood work should be provided for proper evaluation prior to scheduling a second appointment for the insertion of pellets. The procedure is painless and only takes a few minutes, with benefits that last up to 4-6 months.
The doctor and medical professionals at The Balanced Woman are available and happy to assist with any questions you may have about BHRT. Our office located in Ardmore Pennsylvania is easily accessible from Philadelphia and serves patients from the New York Metropolitan area as well.
With so many vitamins out there, it’s tough deciphering which ones are right for you.
Vitamins are an essential part of our diets. It is with certain compounds and nutrients that our bodies are able to operate at their optimal levels. With so many vitamins out there, it’s tough deciphering which are the right kind for you. To get you started, we’ve created an easy shopping guide with handpicked favorites from the specialists at The Balanced Woman
B Vitamins are vital in many aspects of health, especially for women. Many men and women are often deficient in B vitamins. Vitamin B can enhance energy levels and elevate your mood. In addition to helping cognitive function, B vitamins promote cellular health and immune support. Women who are pregnant or breastfeeding are at risk of having depleted levels of Vitamin B which are crucial to the growing baby and new mother. The supplement is also especially important for those who are vegetarian or vegan.
This is likely the vitamin that is most familiar to most. Vitamin C is an antioxidant which means that it can help stabilize free radicals which can be damaging on the cellular level. Vitamin C is a powerful supplement that will improve the immune system, repair wounds and collagen along with promoting bone, teeth, and cartilage health. Taking Vitamin C daily can greatly improve your state of health while boosting energy levels. We recommend a regular dosage of 1000 mg to receive the best results.
In addition to capsules, one of our favorite products is a Vitamin C spray for the face. Again, C promotes healthy collagen and protects from free radicals. Topical use of the supplement has multiple skin benefits. Because of this, you will often see it in the ingredients of skin products.
Multi Vitamins can be deceiving. Not all of them carry high enough levels of the compounds that our bodies need. They are, however, the easiest fix when looking for a way to condense your minerals into one dose. We found that GNC has a great brand known as MEGA for both men and women.
We love Magnesium. As one of mine and my daughter’s favorites, it helps relieve many PMS symptoms while playing an important role in many other departments. Not only does magnesium help repair our DNA, but it also absorbs heavy metals, enhances performance levels in exercise, works as an anti-inflammatory, and can help with heart palpitation too. Amongst many other benefits, we strongly encourage almost everyone to take a daily dosage of magnesium. Many of these vitamins, such as the one we recommended here can also be purchased from fullscript.com. You can call or email The Balanced Woman for purchasing details and to save money on your order. If you’re interested in learning more, this blog will give you a ton of information on Magnesium’s benefits.
Vitamin E promotes healthy skin, hair and nail growth while also providing many other health benefits. Alongside with immune support, Vitamin E can also aid in the prevention of inflammation while lowering risks for cancer and boosting our body’s essential functions such as eye sight. One blend that we particularly like is lifextension brand.
Another supplement we love is Fish Oil. Great for arthritis and joints, it also is wonderful for hair, skin, and nail health. Fish has a ton of nutritional properties that are wonderful for our bodies. If you are vegan or vegetarian or someone who simply just doesn’t like fish, this is something we’d highly recommend for you.
This is another great supplement and can work wonders for people with anxiety. As a natural relaxant, Ashgawada – also known as Indian Ginseng – has calming properties but will also induce a sustainable increase in energy levels for those who take it on a regular basis. Known to help both depression, stress and anxiety, it is known to reduce cortisol levels in the body. In addition the herb supplement can also aid in lowering cholesterol and inflammation while improving cognitive and memory function amongst many other benefits.
St Johns Wort
This is another miracle supplement for those suffering from mild cases of depression and anxiety. This natural antidepressant is especially useful for PMS and for adolescent women or those undergoing hormonal changes. Enhancing energy levels, it also provides antibacterial and antiviral properties. It was my go-to care-package item for my daughter when she was at college!
Tumeric is the “IT” supplement today. Largely due to the antioxidant and anti-inflammatory properties that it generates, it has been tied to a variety of health benefits. The tricky thing with Tumeric is that it doesn’t absorb in our bloodstream easily so many products out there are selling you something that is not properly binding to your body and doing the job it’s being sold to do. Be careful when you buy Tumeric and definitely do your research on this topic. We suggest always looking at the ingredients and making sure that there is black pepper in the compound, which will help assist the absorption of its properties.
Zinc is such an important nutrient to our bodies and since we are unable to produce or retain it naturally, we often are lacking it from our system. It is an essential part of our diet and is fundamental to our DNA, contributing to healthy cell function. Zinc is crucial to the metabolism and the digestive system. It aids in the healing wounds and improve immunity. It has also been known to help with acne and mental function.
Another favorite of ours, and an area that has become increasingly more popular in recent years, is CBD oil and supplements. CBD is known for contributing to a variety of health needs. Reducing inflammation, inhibiting cancer cell growth, relieving pain, promoting bone growth, aiding in sleep, soothing nausea and anxiety, and slowing bacteria growth are all major benefits that this natural supplement has to offer. Finding the right kind can be overwhelming seeing that there are so many out there. One of our picks is Canbiola. The Balanced Woman also sells these products, along with a variety of others. For better rates, call our office or inquire for more information next time you stop in.
Before beginning a vitamin or supplement regimen, it is beneficial to speak with a specialist to discuss the best options for you and your body’s needs. Often times, tests will be conducted to observe specific deficiencies within a certain individual. Speaking with your doctor about your daily lifestyle will help target your specific areas of concern to outline what is missing. Introducing daily supplements that the body requires, and may lack, can better enhance your everyday routines, relationships and general health.
The Balanced Woman offers in-depth counseling on vitamins and nutritional health. Dr. Lambert, a board-certified GYN doctor, and her team of integrative and holistic medical specialists are readily available to speak with you to uncover the best solutions for your body’s needs.
Often, it is the simple changes that make the biggest impact!
Is Bioidentical Hormone Replacement Therapy (HRT) Right For You?
In each stage of our lives, we face difficulties within our bodies. As we age, we become more susceptible to health risks and challenges. Because of this, it is essential for us to be aware of our bodies’ needs. One particular issue for both women and men revolves around the decline of hormone levels. When we reach a stage of menopause and andropause, the effects of our decreased hormone levels are ever more prevalent.
For men, andropause symptoms may include: Irritability, fatigue, insomnia, decreased sex-drive, depression, confusion and a drop in cognitive function, heart disease, muscle loss, and more.
For women, menopause symptoms are better known and may include: Weight gain, depression, hot flashes, insomnia, loss of energy, depression, anxiety, mood swings, vaginal dryness, headaches, night sweats, etc.
So how do we increase hormone levels when we are facing such aggravating symptoms?
In recent years, there has been an increase in popularity for Hormone Replacement Therapy (HRT). Hormone replacement therapy is commonly provided through bioidentical hormone pellet supplements that are injected into an area of fat, typically in the abdomen region. Bioidentical hormone pellets are a type of HRT that are more natural and healthy for the body than certain synthetic drugs which have been known to improve hormone performance. Initially, bioidentical pellets were created from yams and soy but in recent years, due to the demand for mass production, there have been lab advancements aiding the delivery of pellets to the health market. Bioidentical hormones are created to match the same hormone chemicals that our bodies create.
Health benefits from bioidentical hormones have been widely reported and show improvement in weight loss, energy and mood levels, skin, hair and nail growth, sex drive, sleep, amongst many others. These effects can last up to four months.
Hormone levels are known to peak in our late 20s and early 30s. Due to this fact, HRT is not only used for those undergoing menopause and andropause. In many cases, women and men in their mid 30s require supplemental boosts in progesterone, estrogen or testosterone.
HRT has held popularity in California and the West Coast but in recent years, it has been making its way across the nation and growing in recognition. For those on the East Coast, it has been gaining favor in the New York City, New Jersey, Philadelphia, and D.C. regions. While it is still difficult to find professionals who specialize in this area, men and women are urged to speak to their gynecologists or general practitioners to learn where they can seek services and treatment.
Often, many of us who are undergoing symptoms of hormone deficiencies aren’t aware of the source. This is why it is important to speak with a specialist to determine whether your hormone levels are balanced or require attention. Do your research. Informative websites like menaupause.org or womens-health-concern.org may be helpful in getting you started. But regular visits with a doctor will directly address your concerns and find a healthy solution for you.
Achieving a balanced body and satisfying its fundamental needs is not only crucial to our overall health but to our happiness as well.
With all the fad diets out there these days, it’s tricky for men and women to decipher what their bodies really do and don’t need.
The problem is, is that many of these diets are based off a set of health demands that only work for a portion of individuals who are using them. A diet’s success largely depends on a person’s specific body type and genetic makeup. In fact, it is almost impossible to find a universal diet that is effective, healthy and sustainable to all.
While there is a growing interest in the integrative health and organic food market, it is important to keep in mind that many of these publicized diets are not researched or backed by doctors and scientists. Nutritional guidelines may vary from program to program, but most diets should at least adhere to the general guide of suggestions that would come from a doctor.
- Having a variety of foods from the main food groups is essential – your daily diet should be well balanced and include some kind of starch – potato’s, rice, and other natural grains are best – along with protein, fruits and vegetables. In some cases, a dairy or dairy substitute is beneficial as well.
- Processed sugars and saturated fats are the worst thing for you and they can be found in just about everything. Read your labels!
- ‘Whole foods’, I.E. organic, raw and unrefined foods that are in their most natural state are key
- Five portions of fruits and veggies will not only help your metabolism function well but it will also help your body fight off various diseases while providing you with fundamental vitamins and minerals
- PROBIOTICS! These are a natural medicine. Sauerkraut, yogurt and kombucha are amongst some of the many sources that offer these beneficial supplements that are great for the body’s gut.
- Protein – your body needs this. You cannot eliminate protein from your diet and expect to feel good. Meats, fish beans, eggs, nuts, etc.
- Healthy fats like organic olive oil, raw almonds and nuts, or avocados are great to have in reasonable quantities. These fats fill you up and are beneficial to your health. Not only are they great for dieting purposes, but they help combat heart disease and strokes. They also contribute to lower cholesterol.
- Portion control: Regardless of how healthy you may think you’re being, it’s all about your intake. Downsizing your portions can be the biggest gateway to successfully losing those pounds.
- Exercise – duh. We all need it. Whether it’s just walking a mile a day or going to the gym for 30 minutes several times a week, you will feel better and your body will ultimately process your foods more effectively.