Did you know women, on average, gain ten pounds during menopause?

Because mood swings, fatigue and hot flashes aren’t enough to worry about, right?

When your estrogen levels dip, you experience an accumulation of belly fat, bone loss and muscle atrophy. And, if you lead a sedentary lifestyle, you’re at more risk for weight gain than women who are active.

The Center for Disease Control and Prevention (CDC) says adults need at least 150 minutes of moderate-intensity aerobic exercise and two or more days of strength training each week.

That may sound overwhelming, but in the same amount of time it takes for you to watch two romantic comedies, you can relieve stress, enhance your quality of life, and stave off weight gain and bone and muscle loss.

While any general activity is helpful, here are 6 exercises you can do at home that will build strength and burn fat at the same time.

Before you begin: First, you should always seek your doctor’s advice before starting an exercise routine or diet. Second, warming up loosens the body, prepares the mind for action and prevents injury. So, before you start exercising, spend five to ten minutes stretching your muscles and getting your heart pumping. You can do this by moving your arms in circles, jump roping or running in place. Or, you can relieve some stress and stretch out by having a short yoga session, like the one in this video here.

1. Alternating Dumbbell Lunges

Hold dumbbells in each hand at your sides, and stand with your feet about hip-width apart. Take one long stride forward with your right leg. Inhale while lowering your rear left knee to the floor.

Return to starting position by straightening your rear leg, and then exhale as you push up from the heel of your front foot. Repeat with the left leg.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

2. Squat to Overhead Press

Hold the dumbbells in each hand at your shoulders with your elbows bent. Stand with your feet hip-width apart.

Sit back and down (as if you’re sitting in an imaginary chair), then bend your knees and lower your thighs until they reach parallel with the floor. Press your weight back into your heels.

As you stand, press the dumbbells overhead until your arms are straight. Return to start and repeat.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

3. Triceps Dips

Sit on a secure bench. Place one hand on each side of your hip and grip the edge.

Use your arms to push your butt up and off the bench. Walk your legs out until your knees are no longer bent and your butt is in front of the bench. This is your starting position.

Slowly lower your body by bending the elbows and stop once your arms are parallel to the floor. Push yourself back up to the starting position.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

4. Step Up with Dumbbells

Stand in front of a secure box or bench. With a dumbbell in each hand, place your right foot onto the bench and push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

5. Plank

Get into a push up position, but rest your forearms on the ground instead of your hands. Keep your back straight and tighten your abs and glutes. Hold the position without letting your hips sag.

Suggestion: Hold for 30 seconds, three times, with a break in between sets.

6. Farmer’s Walk

With a dumbbell in each hand, stand up tall with your shoulders back. Walk forward as quickly as you can with short steps. You can do this around your neighborhood as an alternative to brisk walking.

Suggestion: Walk for as long as you can, but aim for 15-30 minutes.

Alleviating the symptoms of menopause requires treating the whole body—not just the hormones. That’s why having a regular exercise routine is important. The exercises above are just a few ways you can accomplish this.

And, if you’re interested in learning more about combining hormone therapy with an exercise routine, give us a call.

As you age, maintaining your energy is like climbing a mountain.

At ground zero, you’re full of zest. But as you climb, your muscles become fatigued, your joints ache and your interest in reaching the peak wanes.

But when you look around, you see other men scaling the side of that mountain, almost effortlessly.

What do they have that you don’t?

Testosterone.

Okay, you have testosterone. But, you know that your testosterone levels decrease as you age.

That’s nothing new.

Young men usually have levels of testosterone exceeding 1000 nanograms per deciliter (ng/dl). When they reach 40, those levels begin to drop about one percent a year.

The drop is imperceptible at first, but when men reach their 80s, the average level of testosterone is 200 ng/dl.

This gradual decline in testosterone levels is called andropause. So, yes, you can blame “male menopause” when you don’t have energy to mow the lawn.

But, andropause is different from menopause in that it’s a gradual decrease in hormones, while women experience a sudden decrease.

Some men experience symptoms and some don’t.

What you may not know is that andropause doesn’t just affect your energy and sex drive. Andropause symptoms range from depression and irritability to increased body fat and a general lack of motivation.

Here are a few more facts about andropause you may not know:

1. Testosterone can lower your risk of heart disease.

In a 2014 study, researchers found that men who increased their levels of testosterone through hormone replacement therapy had a 55 percent reduced risk of heart attack and stroke.

This was also the case with men who had pre-existing heart disease.

But, that doesn’t mean you should head to your nearest testosterone shot clinic. Higher-than-normal testosterone levels can put men at risk for heart attack or stroke.

Instead, you should have your levels tested by a medical professional and discuss treatment options that evaluate your lifestyle as a whole, including your diet, exercise and sleep routine.

As our Dr. Richard Pearson says, “When you just take testosterone and don’t change anything else, it’s like buying a muscle car, then just keeping it in neutral so you can listen to the radio.”

2. Testosterone helps you lose weight and gain muscle.

Speaking of muscles, a simple and well-known fact is that testosterone helps men build muscle mass.

When there are low levels of testosterone, estrogen effects kick in and put fat in the least desirable locations, for example your chest and belly.

As your weight increases, you’re also more at risk for type 2 diabetes, and men with diabetes are twice as likely to have lower levels of testosterone than men without diabetes.

Testosterone plays a part in increasing insulin sensitivity. Or, in other words, improves the ability of insulin to get into your cells.

3. Once deficient in testosterone, always deficient.

Testosterone therapy is a lifetime commitment. When your testosterone levels drop, your body isn’t able to naturally replenish them.

Which is why it’s important for you to find a medical professional you trust with a treatment that fits you as a whole.

With hormone therapy, you have two options: synthetic hormones or bioidentical hormones. Synthetic hormones are chemically modified hormones, which creates a greater risk of toxicity and side effects. And most men can’t handle the side effects long-term.

Bioidentical hormones, on the other hand, are natural. Your body recognizes the hormones and uses them as it would its own.

You can learn more about bioidentical hormone replacement therapy here. Or you can schedule a free 15-minute consultation to discuss options that give your life more vigor and vitality.

Are you ready for summer?

To spend your mornings swimming laps at the pool? Or to take afternoon walks through the Farmer’s market?

Sure, mentally, you’re geared up to make plans and get going.

But, physically, your body yearns for a few more weeks of hibernation.

And when your energy levels don’t match your desires, summer can go from fun to frustrating.

If you’re perimenopausal, menopausal (Top 7 Quotes from Women with Hormone Issues Before Menopause) or you’ve had your ovaries removed, you know your levels of estrogen are changing.

But there’s something you might not know, at least not for sure.

Testosterone could also be the culprit for your summer blues.

Yes, testosterone is often called a “male” hormone, but it’s also important for women’s mood and energy levels, sexual health and bone and heart function.

First, here are a few signs you might be experiencing low levels of testosterone (Low T):

• Lack of energy or fatigue
• Weight changes and decreased exercise stamina
• Low interest in sex
• Depression and/or anxiety
• Difficulties with sleep

If you believe you might be experiencing a hormonal imbalance or Low T, consult with your doctor first.

But, in the meantime, here are a few ways you can boost your energy and vitality to get your summer back.

1. Eat good fats and more protein

There’s a reason eating a clean, balanced diet makes the top of any health list.

It works.

When you eat refined carbs or foods high in sugar, your blood sugar and insulin spikes. This makes the body’s ability to use fat for energy drop.

A diet high in good fat, protein and veggies can increase your testosterone levels. For example, try topping your salad with olive oil, slices of avocado and lean chicken breast.

Or try out a new veggie dish, like this grilled summer squash recipe.

2. Lift weights

Any type of exercise, such as running or cycling, is great for your overall health. But lifting weights can boost your T levels.

If you’ve never lifted weights before, consider joining a circuit training class or talking with a personal trainer.

You can also rotate lifting days with cardio workouts. As an added bonus, research shows couples who exercise together have a better sex life.

3. Soak up the sun

Vitamin D can help increase your hormones and sex drive, which might explain why you feel a little friskier during the summer months.

As an all around great vitamin for mood stability and energy, you don’t have to walk farther than your front porch to get it.

Spend some time each day absorbing the rays—with ample sunscreen, of course.

4. Get some cool sleep

Humidity, high temperatures and longer days can drain your energy. And when you’re also combating Low T, you could use a good night’s sleep.

Research shows keeping your head cool is conducive to sleep.

You might have to test out what temperature works best for you, but try setting it around 65 degrees before you go to bed.

5. Drink more water

Dehydration can leave you feeling drained and fatigued. During the summer months, you need to increase the amount of water you drink to stay hydrated and energized.

If you’re feeling lethargic, try drinking a glass of water over a second cup of coffee.

6. Rebalance your hormones

Your body has two ways of communicating, electrical (nerves) and chemical (hormones).

When your hormones aren’t communicating, even if you make lifestyle changes, it’s difficult to live life to the fullest.

Bio-identical hormones are identical to the ones that occur naturally in your body. They’re made from soy and yams, and your body recognizes them as it’s own.

So, when you’re low on testosterone, a medical professional can safely restore it to your natural balance.

If you’re feeling symptoms of Low T, the best step is to consult with a medical professional.

Or you can book a free consultation with us to discuss your symptoms, specific needs and ways we can get you back to feeling your best.

Actress Angelina Jolie made a lot of headlines recently when she spoke publicly about dealing with early menopause as a result of preventative cancer surgery. Bioidentical Hormone Therapy (BHT) is one of the ways Jolie has chosen to treat her symptoms. This has brought national attention to BHT as many women dealing with menopausal symptoms want to learn more about it.

Last week, I appeared on Channel 3 WREG in Memphis to talk about what bioidenticals are and how they’re used to treat menopausal symptoms. You can watch the segment in the player below.

Would you like to know more about Bioidentical Hormone Therapy and whether or not it’s a good fit for you? Give us a call at 901-312-7899 or email us at info@exceedhs.com to schedule a consultation. You can visit the Bioidentical Hormone Therapy section of our website for more information.

Heather Pearson Chauhan, MD