Exercise needs to be a priority for everyone in their 40s, 50s, 60s, and 70s. In fact, one study proved the benefits of strength training for 90-year-olds.

It doesn’t matter if you’ve never exercised, have an existing injury or illness, or lament the days when you were once an accomplished athlete. Exercising three hours per week can increase a person’s lifespan by about five years.

If you already make exercise a priority, you’re in the right mindset. But maybe you’re now experiencing ongoing pain and discomfort while at the gym.

You’ve given up because it hurts too much. But combined with the natural effects of aging, your muscles are getting smaller and your belly bigger.

As you’ll soon learn, there are ways to make gains without the pain. In this post, we’ll give you tips on how to warm-up, exercise, and stretch to decrease the chances of injury or discomfort.

Start with Small Changes

When you were younger, you could walk into the gym, lift 200 lbs or play a game of touch football…even after weeks of sitting on the couch. But now that you’re older, it’s important to start where you are, not where you want to be.

First, don’t try to do everything at once — starting a diet, exercising, and taking supplements. Make small changes so you’ll stick to your goals and decrease the chances of injury or pain.

For example, for one month, commit to exercising three times per week. This could be walking for 30 minutes every evening. And the next month, add in a 30-day diet (one that’s approved by your physician)– you’ll be surprised how easy it’ll be to stick to your new habits after the 30 days are up!

Get a Health Check

Before starting an exercise program or diet, get medical clearance from your doctor. Keep in mind the following:

Do you have any past or present injuries or chronic illnesses?

What’s your current level of activity?

Have you ever lifted weights?

Are you a cardiac patient or on high blood pressure medication?

Some exercises can be harmful or detrimental depending on your condition or current level of activity. For example, abdominal crunches can be risky for people taking heart or hypertension drugs, while Crossfit isn’t appropriate if you have a weak back. Your doctor can advise you on the best program and nutritional plan for you.

Warm-Up Twice As Long

Warming up is a vital part of any exercise routine, and even more important as you age. A dynamic warm-up can improve range of motion in the hips, shoulders, and upper spine. Plus, it reduces the risk of injury and pain while improving your performance. Here’s an example of a dynamic warm-up:

Walk for 3-5 minutes and swing your arms

Alternate walking/jogging for 3-5 minutes

Skip for 50 meters

Sidestep for 20 meters

Combine Interval & Strength Training

Most people think endless cardio is the fastest way to lose weight. But doing the same exercise for an hour can hammer your joints. The best approach is high-intensity interval training (HIIT). You perform a movement for 20 seconds on and 10 seconds off.

For example, you squat for 20 seconds and rest for 10 seconds; repeating this for three or so rounds. Here are a few more examples of HIIT workouts.

Water-based HIIT is a big trend this year as it builds muscle strength and endurance while reducing pressure on the joints. Pilates and yoga are also great for strengthening the core and increasing flexibility.

But remember to add weight training into your routine! Doing this will strengthen the muscles that are getting weaker as we age.

Focus on Form

But, don’t load up on weight quickly! Focus on your form to increase mobility and range of motion. Perform high reps with low weight and follow the 10% rule. Only increase your weight by 10% each week to help your body safely adjust to the new load.

Stretch for 10 Minutes After Every Workout

Finally, stretching is incredibly important. It reduces muscle fatigue, increases blood circulation, and aids in injury prevention. Here are a few stretches you should incorporate into every post-workout routine:

Hamstring stretch

Hip stretch

Calf stretch

Buttocks stretch

Lower Back stretch

Are you ready to start a pain-free exercise routine? Schedule your consultation to learn more about whole body health and treatment.

I’m sure you’ve heard bioidentical hormone replacement therapy benefits your mind and body; bringing zest and vitality back into your life. But, what does that mean exactly? It can be difficult to invest your hard-earned money in hormone replacement therapy if you don’t have a full understanding of what it is, how it works, and if it’s right for you.

That’s okay — this topic is our specialty! First, here’s the quick and dirty.

Hormone replacement therapy (HRT) uses hormones to relieve symptoms related to an imbalance of hormones or a decline in hormone production (due to aging). Usually, those hormones are related to reproduction and youth, like estrogen, testosterone, progesterone, and adrenal.

There are different forms of hormone replacement therapy, including pills, injections, gels, skin patches, and creams. Mostly, it’s based on your preference, but a trained physician will also consider your health and symptoms, plus the efficacy of each form.

But, in truth, it boils down to this: synthetic vs. bioidentical.

In this post, we’ll explain what makes bioidentical hormone therapy safer and more effective. And share all the benefits you can expect from this type of treatment. Once you’re armed with the right knowledge, it’ll be easier for you to make a decision that’s right for your health.

Synthetic vs. Bioidentical Hormones

Bioidentical hormones are made from soy and yams. They have the same molecular structure as your body’s natural hormones.

When introduced to the system, your body recognizes bioidentical hormones and can use them just as well as the ones you produce naturally. The correct messages are sent to support the body’s functions and tissues, and you experience very minimal side effects. If you are experiencing side effects, it can be as easy as talking to your doctor about changing the dosage.

On the other hand, synthetic hormones are manufactured by pharmaceutical companies and imitate hormones. Maybe you’ve heard of brands like EstraTest, PremPro, Premarin, and Provera? Those are all synthetic.

Synthetic hormones offer a partial, temporary fix for your symptoms. And, they often send the wrong message (or none at all) to certain parts of your body; creating the potential for serious health issues and side effects. For example:

increased risk of cervical and breast cancers

increased risk of stroke and heart attack

migraines

high blood pressure

loss of bone density

increased risk of blood clotting

While synthetic hormones are prescribed in the dosages produced by manufacturers, bioidentical hormones can be compounded and given in the exact dose your body needs.

The Benefits of Bioidentical Hormone Replacement Therapy (BHRT)

Hormonal changes can wreak havoc on your body. Perimenopause, menopause, and andropause often cause physical, mental, and sexual health issues.

Following a specific laboratory testing, your doctor can determine if bioidentical hormone replacement therapy is right for you. Sometimes, a lifestyle change is all you need to feel better and more energized.

But, if you’re approved for BHRT, you may experience some of the following benefits:

Better maintenance of muscle mass and strength

Improved sleep

Decreased hot flashes and night sweats

Better mood, concentration, and memory

Reduced risk of depression

Reduced risk of osteoporosis and improved bone density

Improved cholesterol levels

Reduced risk of endometrial and breast cancer

Reduced risk of Alzheimer’s disease

Improved libido

Reduced incidence of vaginal dryness

Want to learn more about hormone replacement therapy plans and how the testing process works? We have a few more articles you can check out:

3 Benefits of a Hormone Therapy Plan Designed for You
A Quick Guide to How Your Hormone Levels are Tested
6 Questions to Ask Before Choosing a Hormone Therapy Physician

Have more questions? That’s okay! We offer consultations for new patients. Just head over to our contact page to schedule a time that’s convenient for you!

Choosing skin care products is difficult enough. Find your skin type. Research popular skin care lines. Start (and stick to) a daily routine.

Add interpreting product labels, and you might as well throw in the makeup wipes.

We get it. We’re all trying to slow down the aging process, let alone find a safe, miracle product to do it.

Research on toxins and harmful chemicals in everyday products has come a long way. In fact, the European Union Cosmetics Regulation has banned over 1300 substances from use in cosmetics. But, by comparison, the U.S. Food and Drug Administration (FDA) has banned 11.

Nope. That wasn’t a typo. It isn’t clear why so many harmful ingredients are permitted in U.S. products. However, we know the FDA does have little control and power in the cosmetics industry.

But, let’s back up a second. And lather on a foundation so you know why you should avoid harmful chemicals in your skin care products.

First, there are two types of aging: intrinsic and extrinsic. Extrinsic aging is from ultraviolet radiation, lifestyle, and pollution. Mostly controllable. Intrinsic aging is caused by your biological clock — genetic mutations, increased inflammatory signals, decreased lipid production and hormone levels. Sometimes controllable.

The endocrine system is one of the most important factors in aging. It produces and regulates hormones, chemical messengers in the ovaries, adrenal glands, and thyroid glands.

Hormones control or regulate many biological processes, including blood sugar control, the differentiation, growth, and function of reproductive organs, and body growth and energy production.

Returning to those toxins banned in the E.U. (but not the U.S.).Those include lead, phthalates, formaldehyde, parabens, and triclosan. These are endocrine disrupting chemicals (EDCs). They interfere with the production, transport, breakdown, binding, and elimination of your hormones.

This interference could be linked to infertility, lowered sperm counts, obesity, diabetes, thyroid imbalance, and certain types of cancers.

While skin products are topical, your skin has pores and is highly absorbent. The product leaches into the lower layers of your skin and makes its way into your bloodstream. Changes may occur inside that cause distress and abnormality in your endocrine system.

A subcategory of EDCs is xenoestrogens. When they get inside our body, they can mimic natural hormones and increase the total amount of estrogen, causing estrogen dominance. They aren’t biodegradable and can be stored in your fat cells.

Remember that as estrogen fades, your skin produces less collagen and elastin. It gets thinner, drier, and more wrinkled. That’s why most people turn to anti-aging skin creams which contain xenoestrogens.

Because they can partially bind to estrogen receptors, xenoestrogens work as anti-aging agents. But, they bind incompletely, which may be part of the danger. The incomplete binding may activate the receptor to do something harmful, rather than beneficial.

Spectacular Skin in Memphis, TN is owned by a licensed medical aesthetician, Teri Lewis. She’s adamant about using products that have a natural base and don’t contain chemically augmenting ingredients.

“It’s a catch-22, the products that work best are hormone-disrupting,” says Teri Lewis, “But, look for the company that has the least amount of additives and a lot more natural ingredients.”

Since there are concerns about the link between EDC’s and reproductive cancers in women, a smarter choice is to use a compound with proven, safer ingredients.

Lewis recommends checking your skincare product ingredients using The Environmental Working Group’s website, which rates personal care products based on ingredients and chemical safety.

“[Choosing skincare products] is not something you should read about and pick yourself,” advises Teri, “Consult with someone who knows what they’re doing. If you’re having skin and hormone problems, you need to be seen by a professional.”

Here are some other ways you can avoid harmful toxins in your skin care products:

Eat a diet rich in Omega-3 fatty acids (found in salmon and nuts)

Exfoliate for cell renewal

Avoid creams with estrogenic ingredients, such as parabens.

Minimize your use of nail polish and nail polish removers

Use naturally based fragrances, such as essential oils

Use chemical free soaps

Read the labels on all your products

Book Recommendation from Dr. Heather Pearson Chauhan (to help Your Young Daughters/Granddaughters):

There’s a book called, The New Puberty: How to Navigate Early Development in Today’s Girls written by Louise Greenspan, MD, and Julianna Deardorff, Ph.D. It explains the potential causes and consequences of early puberty in girls. Part of that discussion has to do with sugar and weight gain, but it’s also due to hormone-mimicking chemicals in our household products.

How many hours of sleep do you get at night?

Statistics report 36.7% of adults in Tennessee sleep less than seven hours in a 24-hour period. Guidelines say you need seven hours or more for optimal health.

If you want to balance your hormones naturally, you need quality sleep.

Take a second to think about your nightly routine.

Do you lie in bed reading articles on your phone? Or watch TV until you doze off? Do you wake up multiple times throughout the night?

We can see you typing now…

But, Fitbit said I slept eight hours!

Sure, you might be lying in bed for an appropriate amount of time, but you may not be getting quality sleep.

The National Sleep Foundation said the key determinants of quality sleep are:

Sleeping at least 85 percent of the total time you’re in bed

Falling asleep in 30 minutes or less

Waking up no more than once per night

Being awake for 20 minutes or less after you initially fall asleep

How does your sleep stack up?

When your body is well-rested, it produces more growth hormones, and stress hormones are metabolized. You lower your blood sugar and decrease cravings.

On the other side of the pillow, sleep deprivation is associated with an increased risk for obesity, diabetes, cardiovascular disease, stroke, and depression.

Let’s add menopause and andropause to the pot.

Hormone imbalances cause weight gain, hair loss, depression, anxiety, hot flashes, low libido, and a general feeling of unwellness.

Abracadabra, you’re now a hermit.

When you don’t feel well, it’s easy to close the blinds and hide under the covers. You miss out on living life because you feel drained, frumpy, irritable, and off.

We wish there were a counterspell to help people naturally produce more estrogen or testosterone.

But, despite our best efforts or intentions, we don’t get to control the aging process that comes with being human (bioidentical hormone replacement therapy does slow it down though).

However, you can maximize other things to help minimize the symptoms related to the drop in hormones.

And that starts with quality sleep.

Here’s something else to consider.

We see patients who make the mistake of relying on medication, such as Ambien, to get some shut-eye.

But taking sleep medication is a short-lived strategy with a long list of bad side effects, from drowsiness and headaches to memory loss and diarrhea.

So, here’s what you need to do to sleep well, reclaim your energy, and balance your hormones naturally.

1. Eat a high-protein breakfast in the morning.
2. Limit your coffee intake to one cup per day (and no caffeine 6 hours or less before bedtime).
3. Take a magnesium supplement to relieve insomnia.
4. Stay hydrated throughout the day.
5. Stop eating three hours before bedtime.
6. Pick a bedtime, and stick to it!
7. Skip sleep medication, but, if you need a little assist, try melatonin.
8. Meditate — it can be as easy as focusing on your breath for five minutes.
9. Establish a ‘No Pet’ rule for your bed.
10. Turn off night lights, TVs, and lamps. Immerse yourself in complete darkness.
11. Keep electronic devices out of the bedroom.
12. If you like to read before bed, use a print book or an e-reader that doesn’t emit light.
13. Treat your bedroom as a sanctuary for only sleep and sex.

Your body functions better when you get quality sleep.

But, every body is different. People who have a chronic illness, are stressed, or have a history of depression or anxiety may be at more risk for poor sleep. Poor sleep could also be a sign of a medical condition.

Talking with your doctor or a hormone specialist is the best first step you can take. Then, consider what your habits are each night. How can you improve your chances of falling asleep quickly and staying asleep until morning?

To balance your hormones naturally, you’ll need a little knowledge and lots of discipline.

Was there something on this list you could change today to get better sleep?

Whether you shop at the grocery store, pharmacy, or online, you know too many options aren’t always a good thing.

Staring at row upon row of vitamins is overwhelming. How do you know which brand to buy? What do the different ingredients mean? And which one contains the correct dosage?

It’s easy to grab the vitamin bottle that’s on sale and call it a day. But, easy can sometimes mean unsafe. Harmful fillers, additives, and contaminants can block absorption of nutrients, increase cancer risk, and cause allergic reactions.

In fact, in our last post, we mentioned a patient who was experiencing bladder irritation because of a reaction to the dye in her supplement capsule.

You can learn more about these harmful ingredients here. Today, we want to focus on helping you choose a safe supplement or vitamin. Read below to discover what questions to ask when searching for a safe, natural brand.

Narrow Down the List to 3 Smaller Operations

The work will begin before you create your grocery list.

Large corporations usually add fillers for easier and faster production. And cheap brands typically mean inexpensive ingredients.

For example, although two brands contain the same thing — such as cranberry extracts — the reputable companies take the first extraction of the cranberries. The cheap brands get what’s left, which is usually the stem.

So, skip the bottom of the barrel. And research smaller companies with high standards, good ethics, and an extensive background in herbal medicine.

Are the products made in the United States? Where are the ingredients sourced? Are they organically and sustainably sourced? Who owns the company? And what are the company’s values?

In our practice, we give our patients two to three reputable brands to choose from, so they can buy one that best fits their budget.

Read the Labels

A simple task but rarely done. You won’t know what’s in your supplement unless you read the label.

Avoid artificial coloring. While it’s tempting to buy the gummy vitamins, unnatural dyes serve no function other than to make your capsule look pretty.

You should also avoid products that include fillers, such as hydrogenated oils, magnesium stearate, and titanium oxide. They may be listed in small print as “inactive ingredients.”

While some inactive ingredients are used to hold the supplement together, most of these ingredients are unnecessary and unhealthy.

If you’re gluten sensitive or have Celiac disease, you’ll also want to investigate whether the supplement or vitamin contains gluten.

Opt for a Vegetable Casing

Do you take medicine for acid reflux? If you do, you know it decreases the acid in your stomach. The vitamin casings are meant to dissolve in stomach acid. So, if you’re reducing the amount of acid in your stomach, the casing will go straight through you and could cause stomach distress.

When possible, choose a supplement or vitamin with a vegetable casing that can easily break down. It’s safe, natural, and often tasteless.

In less than an hour, you could prevent unnecessary medical problems by researching reputable companies, reading labels, and choosing a natural alternative to supplements and vitamins. If you want to learn more about natural ways to improve your life, you can read about our bioidentical hormones here.

Have a friend who may be experiencing an adverse reaction from cheap vitamins? Share this post with them!