Dr. Lisa Gordon | Natural Health Improvement Center of Columbia, MD
667-240-2923 | www.drlisagordon.com | Facebook @drlisagordon
What is happening?
Your body is shifting from baby making and menstruating phase to a wise woman phase, and your hormones, especially estrogen is changing and decreasing. Women have a variety of presentations during menopause and we are all different. It can be a difficult time or we can sail right through it. Most women have some symptoms and some feel like they are losing their minds.
Foggy Brain, Mood swings, Irritability, Migraines, Insomnia, Muscle weakness, Fatigue, Weight Gain, Hot Flashes, Thyroid imbalance, Adrenal dysfunction, Liver congestion, Digestive difficulties, among others
Lavender, Peppermint, Chamomile, Fennel, Anise, Coriander, Clary Sage, Geranium, Bergamot, Frankincense
Good sources for Essential Oils – Young Living, DoTerra if you know a distributor. These are more expensive. Revive is another quality company that isn’t an MLM and whose prices are lower.
Supplements and herbs – can be in supplement or organic tea form
Supplements: Good quality Omega Fatty Acids, whole food multivitamins, E-manganese, Symplex F, Pituitrophin PMG, Calcium Lactate, Hemp Oil, Good quality CBD oil
Avoid synthetic vitamins and minerals. Your body doesn’t recognize them and it becomes even more stressed than it already is adapting to the change in hormones you are going through.
Herbs: Wild Yam, Black Cohosh, Liver Support like Milk Thistle, Dandelion (DandyBlend), Adrenal Support like Ashwaganda
This is where we come in to figure out where in your endocrine system your particular body needs support with Nutrition Response Testing.
Foods to avoid
Caffeine, Sugar, Alcohol, Spicy foods can all increase hot flashes, Soy products like soy milk, tofu confuse the estrogen balance in the body. Some women feel better with soy eaten in moderation (Edamame is a safer form than soy isolates which aren’t so beneficial, so read labels on protein supplements and tofu)
Foods to include
Lots of green leafy vegetables, Seaweed, Nori (a type of seaweed)
Grass fed meats, Wild fish, Pastured eggs, Fermented foods, Water, Herbal teas
Black cohosh: can help reduce production of LH (luteinizing hormone – causes hot flashes).
What to be sure to do
Sleep – Use light blankets if you get hot flashes so you can remove them and just have a sheet over you. Use a fan in the bedroom and in your workspace. Cool shower before bed, Exercise, Eat regularly, Get a little portable fan like the one that has a water sprayer with it.
Open & Strengthen Your Hips
Women tend to carry their stress in their hips. Stretching and strengthening the muscles around the hips is a great way to release tension and stress on the spine. Always complete both sides/legs with stretching, and remember that one side may feel different than the other.
Cow Face Pose: For this pose, imagine a really tight “criss-cross” seated position. Bend your right knee to face the front of the mat, and then bend your left knee the same, and stack it right on top of your right knee. The soles of both your feet should ideally be facing up. It’s ok if you cannot come into the full position at first. Sit on a block or blanket for leverage and try again. Make sure both sit bones stay on the ground, or block/blanket, and breathe deeply. Fold forward for an added challenge. Switch after 3 minutes for a great release.
Half Pidgeon Pose: For this pose, begin in a downward facing dog position. From there, swing your left (or right) leg through your hands, bending at the knee and facing the sole of your foot up. Lay your knee flat on the mat and to the side just enough so that you are not lying on it as you lean forward. Ideally, your shin is parallel to the front of the mat, but this won’t occur until you are very open in the hips. For now, it is ok for the shin to be slanted. The most important part of this pose is that you first align your hips. Distribute your weight evenly so that you are not leaning to the left or right side. If you cannot align your hips, place a block under your left sit bone – this leverage will help you as you begin to open up tight hips.