Boost Your Energy Levels In 3 Easy Steps

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Our body’s energy levels carry a detrimental impact on our quality of life. Without enough energy, we become easily fatigued, leading to other (and more severe) complications like difficulty concentrating, irritability, poor sleep patterns, and trouble performing our day-to-day tasks. Feeling tired can come with the territory of working hard and leading a busy life. But, in order to maintain productivity in our jobs, enjoy our hobbies, and keep our relationships healthy, we need to make sure our bodies are getting enough energy to sustain us. Here are a few pointers on how to boost your energy levels in 3 easy steps.

1. Control Your Stress

Do you notice that you feel extra fatigued coming home from a stressful day at work? That’s because when we’re stressed, our body activates what’s called the “fight or flight” response that triggers a surge of hormones like adrenaline and cortisol. When these hormones are activated, heart rate increases and the body’s blood pressure will spike. This reaction requires a lot of energy, leaving you feeling drained and exhausted. Additionally, when the body experiences high levels of stress, our sleep patterns suffer which further contributes to the crazy cycle of fatigue. This is why it is so important to control your stress levels in order to maintain a healthy level of energy. You can’t control the circumstances that cause stress, but you can control your reactions to your stressors. Take deep breaths and know when you need to take a break to unwind. Your body will thank you later!

2. Fuel for Energy

Food is the body’s fuel that keeps us energized throughout the day. The main nutrients that provide energy to the body come from carbohydrates, proteins, and fats, so you’ll want to consume the proper amounts of each category for optimal results. The nutrients that come from these food categories are broken down into simple sugars, amino acids, and fatty acids, then stored as chemical energy in the body. While each body is different and you should consult your nutritionist before making changes to your diet, generally speaking, most adults should be consuming 45-65% carbs, 10-35% in proteins, and 20-35% fat.  Eating the right foods and in their proper amounts will help you feel energized and sustained throughout the day. Examples of high-energy foods include:

  • Whole grains
  • Nuts, seeds, and nut butter
  • Lean proteins (chicken, fish, turkey)
  • Olive oil and avocado
  • Yogurt and cheese
  • Legumes and lentils
  • High-fiber snack bars

3. Evaluate Your Hormones

Hormones also play a key role in regulating our energy levels. When your hormones are in balance, they are able to effectively regulate energy production, utilization, and storage. As we talked about earlier, cortisol (our stress hormone) is responsible for raising energy levels in the body during times of stress. A lack or over-adundance of cortisol can lead to fatigue and low energy levels. Other hormones, such as adrenaline and thyroid hormones, are also involved in regulating energy levels. If you’re noticing that you consistently feel exhausted or that you never get enough rest, we recommend that you schedule an appointment at Exceed and have your hormones evaluated.

If you feel like you’ve lost your energy and spark that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Rekindle An Emotional Connection With Your Spouse

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To live a healthy life, it’s essential to focus on the importance of our physical well-being, but we should also remember that our overall health is more than just the physical aspects – we don’t want to forget how important it is to keep our relationships healthy. Being in a relationship where both parties share a strong emotional connection has been proven to increase one’s quality of life and overall health. But let’s face it, our lives can become busy and monotonous; it’s easy to slip into our weekly routines and put our relationships on the back burner. Much like exercising at the gym to build muscles, we need to work out our relationship muscles to keep our emotional connections strong and healthy. Here are a few tips to help you rekindle an emotional connection with your spouse.

Be Spontaneous

Spontaneity keeps the excitement alive in our relationships and gets us to think outside of the box. It also helps us to be more trusting and curious. Every once in a while, do something spontaneous with your spouse. It can be something small and simple or big and exciting. For example, instead of eating dinner on the couch in front of the television, have a candlelight dinner at the dining table. If you’re looking for a big adventure, you can plan a surprise date and take your partner to a night of salsa dance lessons. Either way, adding some spontaneity to your relationship will create new and fun memories with your partner and will allow you to enjoy each other outside of your normal element.

Be Intentional

As we get wrapped up in the businesses of our daily lives, we can let significant time pass without checking in on our spouse to have a meaningful conversation. Being intentional about reconnecting is essential to maintaining an emotional bond and building intimacy. You and your partner should both feel confident and safe sharing everything from your biggest fears to life ambitions and dreams. Ask your spouse what they enjoyed most about their day and what they wish they could have done differently.

Don’t be afraid to pose the hard questions and grow your relationship! Ask your partner if there are any ways that you could better show love towards them. This requires vulnerability and you might feel uncomfortable at first, but these conversations will help you and your spouse learn more about each other and grow into a deeper relationship.

Set Goals Together

It’s good to have individual goals for self-improvement, but developing common goals for you and your spouse to achieve together is also important. Having a goal to work towards will build teamwork and connection. As you strive towards your goals, struggle, and achieve, you’ll grow closer together in trust and compatibility. Again, your goals can be big or small! You can resolve to build a healthier life together through exercise and diet, or you can set a large goal like buying a home or saving money for a vacation. Whatever the goal is, choose something that both you and your spouse feel passionately about.

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Sleep and Your Health

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As each year passes, our lives become increasingly busier. Between our jobs, errands, family, and other social commitments, the months seem to fly by, and our schedules can oftentimes leave us exhausted. In order to feel our best and live healthy lives, we need to make sure that we are getting a proper amount of sleep. From infancy to adulthood, sleep plays a vital role in our health and overall well-being. The moment we start to doze off, the brain begins to recuperate, develop, and improve our cognitive health. When we sleep, we may feel at rest, but our bodies are actually still at work to support and improve our health.

Researchers have spent decades studying how sleep affects the body, and they have found that neurotransmitters (chemicals that help the nerves communicate) are created by neurons in our brainstem while we sleep. Serotonin – a key neurotransmitter – is responsible for modulating our mood, cognitive abilities, memory, and our ability to learn. An inadequate amount of sleep will lead to decreased serotonin, hindering our cognitive abilities. This will leave us vulnerable to illnesses ranging from cardiovascular disease to diabetes.

Hormones and Your Sleep

Did you know that your quality of sleep can also affect your hormones? Getting quality sleep is essential for regulating your body’s hormones including estrogen, progesterone, cortisol, hunger hormones, melatonin, growth hormones, and thyroid hormones. When we don’t get adequate sleep, our hormones will go into overdrive, leaving our bodies at risk for the illnesses and diseases mentioned above. We encourage you to schedule a  visit at Exceed for a hormone evaluation. 

How much sleep should we get each night? 

The National Sleep Foundation recommends that adults between the ages of 18 and 65 get an average of 7 to 9 hours of sleep each night. The amount of sleep that you should get depends on several factors, including how active you are throughout the day,  if you have preexisting health conditions, your caffeine intake, and your stress levels. If you get significantly less sleep each night, evaluate your daily habits and make adjustments as needed. More importantly, consult your doctor for recommendations. 

Tips for Getting a Good Night’s Rest

There are several practices that you can implement into your nightly routine to create healthy sleep habits:

Be consistent in your routine. 

Try to go to bed and wake up around the same time each day to put your body’s clock on a schedule. After doing this for a while, your body will adjust to your routine and you’ll be more tired around the time when you go to bed. 

Turn off your screens 

The blue light that is emitted from our phones and computers can carry a negative impact on our retinal cells and our internal clock, so it is best to avoid them an hour before going to bed. If you enjoy reading in bed, consider purchasing a warm light clip-on to help you see clearly but avoid the harmful effects of blue light. 

Exercise regularly

Exercising every day is one of the best ways to improve your sleep. Exercising will release endorphins throughout your body, alleviating your stress levels and  helping you feel more relaxed before you go to bed. Exercise has also been proven to synchronize our bodies to their natural circadian rhythm that regulates our sleep-wake cycle. When we exercise and our internal temperatures rise, we feel more awake. If we exercise a few hours before going to bed, our body’s temperatures will fall, which facilitates sleep and will help us get quality rest. 

Find effective, low-impact exercises to incorporate into your schedule here.

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If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

 

Special Announcement: The Lab Pass

We are now offering a Lab Pass at the clinic for an annual fee of $400. The Lab Pass includes all typical hormone and thyroid labs that are drawn here at Exceed. Just ask about this at your next appointment. Please note, any special tests are not included in this package price.

 

How You Can Succeed in Your New Year’s Resolution

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As we wrap up 2022 and head into the new year, many of us are thinking about what we want to accomplish in 2023. Each year, thousands of people across the globe create New Year’s resolutions and are eager to hit the ground running come January. But did you know that only 9-12% of people who set resolutions actually achieve their goals?  Wanting to live a healthier lifestyle is admirable, but it’s important to set yourself up for success in order to maintain your goals for the long run. Here are a few tips on how to succeed in your New Year’s resolution.

Set Realistic Expectations 

Setting realistic expectations is key to maintaining your goals. People who are the most successful in sticking to their resolutions understand their limits and don’t exceed those boundaries. You’ll want to limit the number of resolutions you pursue, develop a strategy, and start with small steps. Having too many goals on your list will overwhelm you and decrease your motivation. Make a list of five goals that you want to achieve and choose the top two or three that are the most important to you. 

Once you decide which goals you will work towards, break them down into simple steps. It’s best to start out with small steps to develop the good habits needed to build endurance. For example, if your goal is to focus on improving your mental health, create a list of action items that you can complete every week. Plan to get outside on your favorite trail, or cook your favorite meal on the weekends. If your goal is to read more, start by choosing one book that you’re interested in and read 10 pages each night before bed. Before long, you will get into the habit of reading each evening and you’ll be ready to increase the number of chapters that you read before bed!

Get Support

Don’t try to tackle your goals by yourself. Find a friend or your spouse to join you in building a healthy lifestyle together. If they have the same resolution as you, set up a time to work towards your goal together. Start a book club or go on a hike together when your schedules allow for it! Even if your friend or spouse has a different goal, you can still plan weekly check-ins to share your progress or helpful tips. Having another person on your journey will also make the process more enjoyable. Celebrate each other’s milestones and encourage one another through difficult days.

Take it Slow

Remember that Rome wasn’t built in a day. Likewise, the success of your New Year’s resolution won’t happen overnight. It takes time and dedication to make lifestyle changes, but the payoff will be worth it. Acknowledge that there will be days when you miss a workout session or forget to read before bed – that’s okay! Just because you have an “off day” does not mean that you’ve stopped working towards your goals. Show yourself some grace and don’t give up. 

 

 

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at (901) 312-7899.

Stay Physically and Mentally Healthy This Holiday Season

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The holiday season is officially upon us. It’s an exciting time of year filled with fun, family, and delicious treats. But for some, the holidays can also be an overwhelming time of the year. The increase in business, change in regular routine, and increase in monthly spending can give rise to some stress. To keep the holiday blues at bay, here are a few tips on how to stay physically and mentally healthy this season. 

Stay Physically Active

This is easier said than done during the busy holiday season, but it’s important to do your best to maintain some semblance of routine, especially when it comes to physical activity. If you usually wake up every morning to go for a walk, practice yoga, or bike, then keep it up! Activity is a wonderful way to alleviate stress and keep you healthy by increasing serotonin (the feel-good hormone) throughout your brain and the rest of the body. Find out if your serotonin levels need a boost by visiting Exceed for a hormone evaluation. 

Get your family involved in the activities! After Thanksgiving dinner, take a family walk in your neighborhood and see the Christmas lights instead of turning the television on. This is a great way to connect with your family while getting some exercise. 

Maintain Healthy Habits 

You should feel at liberty to partake in the holiday treats! But make sure you balance the sugary foods with healthy choices. Pick your favorite treats and skip the ones that you can do without. If you know that you’ll be at a holiday dinner party, start your day with a breakfast smoothie, or have a healthy snack like carrots and hummus or an egg on whole wheat toast before you go. That way, you won’t be as tempted to overindulge in sugary foods. 

Healthy habits are not exclusive to your diet! Keep mentally fit by reading, praying, or meditating. Know your limits and feel free to politely decline if your schedule is becoming too crowded. If you do end up attending several holiday events and you’re feeling overwhelmed by the crowds, feel free to excuse yourself and walk around outside to take a few deep breaths.  

Create a Budget

Did you know that the average American spends about $1,000 dollars each year on holiday gifts? While everyone enjoys giving their loved ones thoughtful gifts throughout the season, this can quickly get expensive, especially with inflation taking a toll on most of us. It’s important to create a budget that fits your finances. Know what you can afford, write out your list, and designate the amounts that you can spend on each person. There are many ways to show your family and friends that you care without spending a significant amount of money. Handmade gifts like a knitted scarf, blanket, or photo album are meaningful and lasting. 

Cultivate Meaningful Relationships

Don’t take the extra time with loved ones for granted. Sometimes we can get caught up in the business of the season that we can forget to pause and enjoy being around our family and friends. The holidays offer the perfect opportunity to check in and create lasting memories. Take time to connect amidst the business and tell your family that you care about them. 

 

We hope that your holiday season is filled with joy, peace, and cherished memories. 

Connect with us online or give us a call at (901) 312-7899.

Breast Cancer Awareness Month: 5 Things you can do to Prevent Breast Cancer

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October is recognized as Breast Cancer Awareness month. It’s a time to remember those we’ve lost to the disease and support the courageous women and men who are currently fighting breast cancer. Unfortunately, breast cancer is familiar to many. According to the American Cancer Society, about 13% of women in the United States will develop breast cancer at some point in their lives. Though it’s rare, men can also develop breast cancer through genetics, age, alcohol abuse, obesity, exposure to radiation, and other illnesses. Thankfully, there are several practices that you can implement into your daily routine to prevent breast cancer and live a healthy lifestyle.

Here are five things that you can do to prevent breast cancer.

1 – Self-Evaluation & Mammograms

It is recommended that women check themselves for breast cancer about once every month. This can be done from the privacy of your home and is a quick way to identify abnormalities in the breast tissue. To self-evaluate, stand in front of the mirror and look at the appearance of your breast. If there is any swelling, leakage, or noticeable lumps, schedule an appointment with your gynecologist as soon as possible. You can also examine yourself by lying down with one arm reached over your head. Use your other hand to apply pressure in a circular motion on your breast and underarm. Men are also encouraged to self-evaluate every once in a while, especially if there is a family history of breast cancer. For women 40 years and older, it is recommended that you visit the gynecologist every two years for a mammogram.

2 – Maintain a healthy weight

Maintaining a healthy weight is a great way to reduce the risk of breast cancer. Being overweight or obese increases the risk, as excess fat tissue in the body raises insulin levels. Having an unhealthy amount of insulin has been correlated with breast cancer. While it is not proven that avoiding weight gain decreases the risk of breast cancer, reducing extra weight will significantly improve your overall health and decrease your chances of developing other diseases.

3 – Exercise

Many studies have found that moderate to vigorous exercise is linked to a reduced risk of breast cancer. The American Cancer Society recommends that adults get at least 150-300 minutes of moderate exercise each week. Moderate to vigorous exercise can include a brisk walk or bike ride, yoga, or swimming. If vigorous sounds a little too intimidating or painful, plenty of tips are available to help you develop a pain-free exercise routine. The main point is that exercise will help you maintain a healthy weight and reduce your risk of many illnesses such as diabetes, heart disease, stroke, and other types of cancer.

4 – Avoid tobacco

Though often associated with lung cancer, tobacco usage has a large impact on the chance of developing breast cancer. For some, tobacco abuse has also been shown to decrease the chances of survival after diagnosis. Smoking can also add complications from breast cancer treatment, including lung damage from radiation therapy, prolonged recovery after surgery, and a higher risk of blood clots from hormonal therapy medication. Refraining from smoking and avoiding second-hand smoke will help protect you from breast cancer and a myriad of other illnesses.

5 – Visit Exceed to talk about hormonal therapy and other ways to reduce the risk of breast cancer.

Some breast cancers are spread by the hormones estrogen and progesterone. Cancer cells need these essential hormones to continue growing. Hormone therapy can be used to treat breast cancer by essentially starving cancer cells of the estrogen and progesterone they require. It’s important to discuss hormone therapy treatment with a medical professional to determine if it is right for you. Schedule an appointment at Exceed to get your hormone levels tested and speak with an expert in the field who can help you navigate this decision.

While the ultimate goal is for researchers to find a cure for breast cancer, there are several practices that we can implement into our daily lives to prevent cancer, maintain a healthy lifestyle, and be an active support for our friends and family. Connect with us online or give us a call at (901) 312-7899.

Best Practices to Manage Depression from Menopause

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The beginning stages of Menopause (also known as perimenopause) are a life-altering experience for every woman. During menopause, the body’s hormones fluctuate at a rapid pace, and it can be overwhelming to navigate its various phases. Hormone shifts from menopause affect women’s mental health, mood, and overall quality of life. In some instances, menopause can even trigger depression. In a study conducted by Women’s Midlife Health, it was reported that about 28.7% of menopausal women met the criteria for depression.

Why do women experience menopausal depression?

During menopause, depression is caused largely due to the shake-up of the body’s hormones. The hormones that control a woman’s menstrual cycle have a significant impact on serotonin – a chemical responsible for the feeling of happiness. When hormone levels decrease, serotonin levels drop in the brain, which can lead to sadness, irritability, anxiety, and depression. Additionally, estrogen and progesterone levels decrease during menopause, which triggers mood swings and causes difficulty to cope with various situations. Thankfully, there are helpful practices to reduce depression and get you back to feeling yourself.

Best practices to manage menopausal depression

Get Support
The first thing to do is find support from a medical professional. Your doctor is your greatest resource and the best person to determine the proper course of action. Schedule a visit and let them know the symptoms you’re experiencing. 

Consider joining a support group with other women who are also experiencing depression from menopause. It may be helpful to surround yourself with others you can relate to and collaborate with. If support groups are not for you, that’s okay! Think about confiding in one close friend who you can connect with on a regular basis. It does our minds a world of good to talk through our struggles and receive encouragement from those we love and trust. No matter what you decide, remember that you don’t have to go through this alone. 

A Healthy Diet and Exercise
What we eat plays a pivotal role in our physical and mental health. Foods that are rich in micronutrients are excellent to add to your diet, as they provide you with the vitamins and minerals your body needs. While you don’t need large quantities of these nutrients, the small amounts you do consume are important to your overall health and well-being. Read more here about the foods you should add and subtract from your daily diet. 

Exercise is also critical when navigating through menopausal depression. When you exercise, your body releases “feel-good” hormones called endorphins that are responsible for boosting your mood and promoting mental health.

Here are a few endorphin-releasing exercises that you can choose from: 

  • Yoga
  • Swimming
  • Tennis
  • Hiking
  • Pilates
  • Weight training

Find an exercise you enjoy and stick with it – your mental health will benefit from the exercise!

Keep Your Hobbies
During periods of depression, many people experience a lack of interest in things they once found enjoyable. Do your best to find hobbies that will keep your brain stimulated. 

Here are a few brain-stimulating activities: 

  • Reading is a great hobby to pick up if you have menopausal depression. People who experience depression often feel isolated and alone. Reading books (especially fiction) will allow you to temporarily escape and focus on another character’s life and experiences. Skip reading the daily news and focus on positive topics!
  • Memorization is also an excellent activity to keep your mind active and alleviate symptoms of depression. Choose your favorite poem or scripture and practice reciting it. When you have breaks throughout the day, you’ll find yourself reciting what you have memorized instead of focusing on situations that might affect your thoughts and mood. 
  • Get outside! Being outdoors has a positive correlation with our mental health. Find an outdoor activity that you enjoy and soak up some Vitamin D.

Some outdoor activities you can engage in:

  1. Take a walk with a friend or significant other
  2. Start a garden with your favorite fruits and vegetables
  3. Bike to your favorite cafe for a cup of coffee
  4. Go on a light jog in your neighborhood or on your favorite trail
  5. Hike in the mountains and take in the gorgeous views
  6. Drive out to the beach and enjoy a day watching the waves

No matter what activity you decide to do, keeping your brain stimulated will help boost your mood and keep you in a healthy state of mind.

Visit Exceed for a Hormone Evaluation
Understanding how your hormones communicate with the rest of your body is vital, especially during menopause. During this time, hormones can quickly take over and leave you feeling that you have no control over your body and emotions. We encourage you to schedule a visit at Exceed to get your hormones tested and determine what role they are playing in your menopausal depression. From there, our specialists can guide you through hormone management and get you feeling back in charge.

Depression from Menopause is difficult. Your body is going through major changes; it’s okay to take time to adjust to your new norm! It is important to show yourself patience and grace. Take deep breaths and remember that you are not alone. 

Schedule a visit at Exceed to get your hormone levels checked. Connect with us online or give us a call at (901) 312-7899.

Apple Cider Vinegar: Is it worth the hype (and taste)?

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Even though people have been using apple cider vinegar (ACV) for centuries, in 2020, sales skyrocketed. Apple cider vinegar hit #5 on the list of top-selling herbal supplement ingredients in the mainstream market. Fans say it can cure nearly everything that ails you, from weight gain and digestive issues to skin woes and lowering blood sugar levels.

Some people consume their daily dose of ACV in capsules and gummies, while others drink it straight (despite its sour kick and strong smell). With further studies needed to support its uses as an alternative therapy, you may be wondering, what’s all the hype? And is ACV worth it?

This article looks at the potential benefits, side effects, and how to use apple cider vinegar.

What is Apple Cider Vinegar?

Apple cider vinegar (ACV) is a type of vinegar made by fermenting sugar from apples. The fermentation process turns them into acetic acid, the main ingredient in vinegar.

ACV’s main health benefits may be due to the amount of antioxidant polyphenols (or plant chemicals) it contains due to the fermentation process. But, it’s also rich in probiotics, which may benefit the digestive system and gut microbiome.

Apple cider vinegar contains an insignificant amount of calories per serving, almost no fat, carbohydrates, or protein, and no fiber. So, potential health benefits aside, it’s a great way to add flavor to your foods without adding calories or extra salt.

The Health Benefits of Apple Cider Vinegar

Apple cider vinegar benefits range from being an antibacterial disinfectant to curing many bodily ailments. We’ve listed below the top 3 reasons people turn to ACV and the credibility of its claims.

Aiding weight loss
As mentioned above, ACV is very friendly to any diet as it has no carbs, fat, protein, or fiber (and very few calories).

One randomized, clinical trial showed that ACV might help with weight loss. The participants drank 1 tablespoon of ACV with lunch and dinner, and they also ate a diet that was 250 calories less than their daily estimated requirements.

The people in the ACV group lost an average of 8.8 lbs over 12 weeks. While the participants who did not receive ACV only lost 5 lbs over the 12 week study period. The researchers also found that ACV decreased cholesterol levels.

Reducing cholesterol

High cholesterol is nothing to play with as it can increase your risk of a heart attack and stroke. Some evidence suggests that taking apple cider vinegar could help lower both total cholesterol and triglycerides for some people.

In the 12-week study, researchers found that participants who took ACV not only lost more weight than those who took a placebo, but they had lower triglycerides and total cholesterol.

They also had significantly raised levels of high-density lipoprotein (HDL) cholesterol. Doctors sometimes refer to HDL cholesterol as “good cholesterol” because it can help lower the risk of heart problems.

Lowering blood sugar levels

High blood sugar levels can lead to a number of health problems. Some small studies suggest that consuming apple cider vinegar may help improve blood sugar control.

A review of several small clinical trials found that people who consumed apple cider vinegar for 8 to 12 weeks experienced small reductions in their blood sugar levels.

Please keep in mind that ACV won’t cure diabetes, and it shouldn’t take the place of any medications for diabetes.

The Bottom Line on Apple Cider Vinegar

Apple cider vinegar has been linked to certain health benefits, but we still need more research and evidence to support these claims.

Like any vitamin or supplement, ACV may have benefits, but it won’t replace a healthy lifestyle, so don’t give up your gym membership and remember healthy eating habits are key for your physical AND mental well-being!

Overall, ACV is generally safe when consumed in moderation – no more than 1 to 2 tablespoons daily. But, as with everything, there are potential downsides to taking ACV, including:

  • Tooth enamel erosion
  • Esophageal burns
  • Gastrointestinal distress and acid reflux
  • Worsened chronic kidney disease

The safest way to consume apple cider vinegar is to use it in small amounts in food and dressings.

You can also try mixing 1 teaspoon of vinegar with at least 8 ounces, or a glass, of water. Take it no more than twice a day. If you find the taste unpleasant, you may want to dilute it further.

Apple cider vinegar may interact with some medications, and we always recommend having a discussion with your doctor about anything you take, even if it’s something as natural as vinegar.

 

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Yoga and Meditation Can Slow Aging: Here’s How to Get Started

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It’s well known that yoga can help you improve flexibility, increase strength, and find mental clarity. But many people don’t know that yoga can also slow down and even reverse the harmful effects of accelerated aging and stress on the body and mind.

In a study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation for five days a week over 12 weeks. 

Researchers measured biomarkers of cellular aging and stress before and after the 12-week yoga program and found that yoga slowed down markers of cellular aging and lowered measures of inflammation in the body.

How Yoga Slows the Aging Process

Yoga has been around for thousands of years, and people of all ages, gender, ethnicities, and body types can (and do) do it. Its accessibility, inclusivity, and effectiveness are what have made yoga remain in popularity.

The two core principles of yoga are strength and relaxation:

  • Yoga keeps you strong and limber
  • Yoga contributes to healthy joints
  • Yoga calms and trains your breathing
  • Yoga calms your mind

Strength and relaxation are the keys that will help you slow the aging process and potentially reverse muscle loss.

The Different Types of Yoga

There are many different types of yoga and all are beneficial. The type of yoga you choose will depend on your interests, abilities, and goals. 

  • Hatha yoga is slow moving and best for beginners.
  • Vinyasa yoga is considered the most athletic. The movement is coordinated with your breath and you flow from one pose to another.
  • Ashtanga yoga is a very physically demanding sequence of postures and designed for an experienced yogi.
  • Yin yoga is more meditative. It’s slow paced with seated postures that are held for longer periods of time.
  • Restorative yoga focuses on winding down from a long day and relaxing your mind.

There’s also power yoga for strength training, hot yoga for a sweaty, intense practice, and even prenatal yoga for expectant mothers!

As long as you go to yoga classes regularly and eat a balanced diet, you can know you’re doing your best to slow down the aging process for your health, mind, and muscles.

Yoga Classes for Anti-Aging

With yoga’s popularity, there’s really an endless number of ways you can get started: taking classes online in the comfort of your home, perusing a book before getting started, or joining a class in your community. Below are a few suggestions to help you on your wellness journey.

As with any physical regimen, we recommend consulting with your general practitioner first to evaluate your physical condition. Remember to ease into it and don’t hesitate to modify poses or use props like straps, blocks, walls, or chairs for additional support.

For readers

Yoga for Healthy Aging: A Guide to Lifelong Well-Being by Baxter Bell and Nina Zolotow

Authored by the cofounders of the Yoga for Healthy Aging blog, this book offers information about how yoga can help older adults improve their flexibility, strength, agility, balance, and more. It outlines a variety of safe, easy-to-follow sequences and includes multiple variations of each pose.

For practicing in the comfort of your home

Chair Yoga Stretch for Beginners, Seniors, and Everyone by SeniorShape Fitness

YouTube has a wide collection of yoga videos specifically for seniors. Here’s one by SeniorShape with Lauran, an ACE (American Council on Exercise) certified fitness instructor with a specialization in senior fitness.

For joining in your local community

Super Seniors with Judy Pearson at Germantown United Methodist Church

Germantown United Methodist Church offers a variety of yoga classes at their Owings Life Enrichment Center on West Street. On Thursdays at 10:00am, they offer a yoga class specifically for seniors. You can call (901) 753-3100 to learn more.

 

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

How to Strengthen Your Pelvic Floor in 10 Minutes a Day

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Do you leak a little urine when you sneeze, laugh, or cough? Don’t worry, you’re in good company.

Pelvic floor dysfunction is common and can happen to anyone. In fact, it’s estimated that about 1 in 4 women experience pelvic floor disorders, and that number doubles by the time women are over 80 years old! 

Men, on the other hand, are less affected (only about 16% of men may suffer from pelvic floor dysfunction), but it can still happen to them too.

The good news? There are quick, at-home ways you can strengthen your pelvic floor and find relief from pain or discomfort. 

Of course, we always believe consulting with your gynecologist (or speaking with a pelvic floor therapist) is a good place to start. However, go ahead and keep reading to learn more about pelvic floor dysfunction and how you can strengthen yours in only 10 minutes a day!

What is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues located between the pubic bone and tailbone. In all people, the pelvic floor supports and stabilizes the pelvic organs, which include the bladder, urethra, intestines, and rectum. In women, the pelvic floor also consists of the uterus, cervix, and vagina.

What Does Your Pelvic Floor Do?

The pelvic floor is composed of several muscles that work together to support your bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines. It has many important jobs, including:

  • Squeezing and relaxing so you can control when you pee, poop or pass gas
  • Helping with blood flow and vaginal contractions during sex and orgasm
  • Supporting vaginal delivery during childbirth
  • Helping you get an erection and ejaculate during sex
  • Stabilizing your hips and trunk
  • As you can imagine, the strength and flexibility of your pelvic floor can affect not only your health but also your quality of life.

What is Pelvic Floor Dysfunction (and is it common)?

Pelvic floor dysfunction (PFD) is a broad term that describes any condition that affects the muscles and nerves of the pelvic floor. 

Pelvic floor dysfunction can occur with pregnancy, vaginal delivery, menopause, surgery, repeated heavy lifting, prolonged sitting, chronic coughing, constipation or diarrhea, excessive weight gain, or other conditions that create pressure on the abdomen.

The most common symptoms are:

  • Frequent urination
  • Constipation
  • Leaking stool or urine (incontinence)
  • Painful urination
  • Painful intercourse
  • Feeling pain in your lower back with no other cause.
  • Feeling ongoing pain in your pelvic region, genitals or rectum — with or without a bowel movement.
  • Prolapse (sagging) of the uterus or vagina
  • Rectal prolapse (sagging) for men

Benefits of Strengthening Your Pelvic Floor

Like any other muscle in your body, when your pelvic floor muscles are strong, they’ll be able to better support your pelvic floor organs. Plus, researchers have found that improved pelvic floor function improves quality of life. 

Here are some of the many benefits to strengthening your pelvic floor:

  • Improved bladder control
  • Reduced lower back pain
  • Improved sexual function
  • Increased core stability
  • Improved posture
  • Prevent prolapse as you age
  • Reduced risk of stress incontinence (when urine leaks out when you cough, sneeze or laugh) or overactive bladder (the need to go to the toilet frequently)
  • Better muscle tone in your bottom, hips, and thighs

Exercises You Can Do to Strengthen Your Pelvic Floor in 10 Minutes Per Day

If you’re like most women, you’ve probably heard of Kegel exercises. You perform them by lifting and holding and then relaxing your pelvic floor muscles.

You can activate your pelvic floor anytime, anywhere. You don’t need equipment or a gym membership. But, the exercises can take a little time to learn properly, so we recommend setting aside some time each day in the privacy of your home to practice your pelvic floor exercises.

Kegels are safe, but we do recommend talking with your doctor if you’re having trouble doing these exercises, aren’t seeing results, or feel any discomfort. 

Also, it’s important to know that Kegels aren’t for everyone. If your muscles are already tight, then these exercises can do more harm than good. Please speak with your gynecologist or a pelvic floor therapist for evaluation and treatment.

This quick, 10-minute routine includes three different sets of exercises to help you strengthen your pelvic floor:

Basic Kegels
Position yourself comfortably, whether sitting or standing and be sure to maintain the normal inward curve of your lower spine. Identify and then activate your pelvic floor muscles with a lift and squeeze motion. Do 10 repetitions. Breathe normally and completely relax your pelvic muscles between each set.

Bridge
The bridge exercise is great for your glutes, but can also help you strengthen your pelvic floor muscles. Lie on the floor with your back flat against the ground and your knees bent at a 90-degree angle. Your feet should be flat on the floor and place your arms at your side, palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your glutes, pelvic, floor, and hamstrings. Pause for a few seconds and return to the starting position. Do 10 repetitions. 

Bird Dog
Get on your hands and knees, positioning your wrists under your shoulders and your knees under your hips. Ensure your back is as straight as possible. Brace your core muscles and draw your shoulder blades back down toward your hips.

At the same time, straighten and lift your left leg and right arm, keeping the rest of your body in a neutral position. Hold for a few seconds.

Lower your arm and leg back down to their original position. Repeat the move with the opposite extremities. Do 10 repetitions per leg.

 

Worried about your pelvic floor? If you feel you are suffering from PFD symptoms reach out to your gynecologist. This is becoming a common need and many gynecological practices have  Pelvic Floor Therapists in their offices for you to schedule with. We believe this type of education helps you get back to living fully again!