Menopause, Hot Flashes & Weight Gain

Hypothalamus - is a small region in the brain that acts as the body's control center.

• Regulates vital functions like body temperature, hunger, thirst, sleep cycles, and hormone production by communicating with the pituitary gland.

• When estrogen levels decline during menopause, your body’s temperature regulation system can be disrupted. 

Hot Flashes

During menopause, the ovaries produce less estrogen and progesterone, which can cause the hypothalamus to become more sensitive to temperature changes. When the hypothalamus thinks your body is too warm, it triggers a hot flash to cool you down.

• On average, menopause happens in your late 40s to early 50s. How many years you have hot flashes also varies. Some people have hot flashes for a few months, while others have them for years. Treatment options can include prescription medications, hormone replacement therapy (HRT) and lifestyle changes.

• What can trigger hot flashes?

  • Hot or warm weather

  • Wearing heavy clothing

  • Drinking caffeinated, hot or alcoholic beverages

  • Smoking cigarettes

  • Taking hot showers or baths

  • Eating spicy foods

• Treatments for Hot Flashes

  • Prescription Hormone Replacement Therapy (HRT)

  • Estrogen & Progesterone

  • Estrogen

  • Off Label use of prescriptions that treat conditions other than menopause. Most of these treat conditions like depression, anxiety, sleep problems or overactive bladder.

• Over-the-Counter medications

  • Herbal Therapies

  • Evening Primrose

  • Black Cohosh

  • Soy (plant estrogen)

  • Vitamin E

  • Acupuncture

• Dietary Approaches - Many people try to eat more plant estrogen (phytoestrogens) to combat the hormonal changes that go along with menopause. Plant estrogens are thought to have estrogen-like effects that might reduce hot flashes. 

  • Examples of phytoestrogens are:

    • Soybeans.

    • Chickpeas.

    • Lentils.

    • Flaxseed.

    • Grains.

    • Beans

•  Lifestyle changes - Making small changes to your normal lifestyle can sometimes help limit the number and severity of your hot flashes. Some tips for managing hot flashes you can do on your own include:

  • Dress in layers

  • Keep your home cool using fans or air conditioning

  • Drink cold beverages

  • Have cool compresses available when a hot flash strikes

  • Maintain a healthy body weight. Having obesity can intensify hot flashes.

  • Don’t smoke or use tobacco products

  • Avoid drinking alcohol

  • Exercise for at least 20 minutes most days. It’s best for hot flashes to exercise in a cool environment.

  • Use light sheets instead of heavier blankets when you sleep

  • Manage your stress

 (Always consult your Primary Care Physician before adding any herbal or non-prescription therapies to your daily regimen.)

Hunger & weight gain

Hormonal changes during menopause can cause increased hunger, cravings, and weight gain. This is due to fluctuations in hormones that regulate hunger, such as ghrelin and leptin. During menopause, ghrelin levels may increase while leptin levels decrease. Also, cortisol levels increase, which can lead to increased appetite and cravings.

• Ghrelin – Made in the stomach. Signals the hypothalamus when the stomach is empty, which makes you feel hungry. People with obesity are often found to have high ghrelin levels.

• leptin – Signals the feeling of fullness. The level of leptin in your blood is directly related to how much body fat you have. Produced by fat cells. As your body fat decreases, your leptin levels decrease, which signals your body to think that it’s starving. This stimulates intense hunger and appetite and can lead to increased food consumption.

  • When you diet, you might notice that you get hungrier when you cut your calories or start to lose weight. That’s in part because typically your body automatically makes less leptin when you lose fat mass. (Keep in mind that you never lose fat cells. They just get smaller.)

• Cortisol (Stress hormone) regulates weight by influencing metabolism, appetite, and fat storage. While a temporary spike in cortisol during a stressful situation is normal, chronic stress with persistently elevated cortisol levels is what can lead to weight gain.

  • Cortisol and weight gain

    • High cortisol levels can lead to weight gain, particularly around the abdomen, by increasing appetite, slowing down metabolism, and promoting fat accumulation when stress is chronic

      • The body stores more fat as a response to perceived threats under stress conditions.

      • When cortisol levels rise due to stress, it can trigger cravings for high-calorie foods, leading to overeating.

      • High cortisol levels can decrease the rate at which your body burns calories, making it harder to lose weight.

  • Blood sugars, Cortisol and weight gain

    • Cortisol increases the body's metabolism of glucose.

    • Cortisol converts protein into glucose to raise blood sugar levels. It also works with insulin to maintain consistent blood sugar levels.

      • When blood sugar levels are high, the body stores excess glucose as fat, which can lead to weight gain.

      • When blood sugar levels are low, the body burns fat and muscle for energy, which can lead to weight loss.

• What can you do to help maintain a healthy weight during menopause?

  • Diet modifications:

    • Portion control: Pay attention to serving sizes and avoid overeating. 

    • Limit processed foods: Reduce intake of sugary drinks, refined carbohydrates, and processed snacks. 

    • Fiber-rich foods: Include plenty of fruits, vegetables, and whole grains to promote satiety. 

    • Lean protein: Prioritize lean protein sources like fish, chicken, beans, and tofu to maintain muscle mass. 

    • Healthy fats: Include moderate amounts of healthy fats from sources like avocados, nuts, and olive oil. 

  • Exercise routine:

    • Cardiovascular activity: Engage in regular aerobic exercise like brisk walking, swimming, biking, or dancing. 

    • Strength training: Incorporate resistance exercises to build muscle and boost metabolism. 

    • Consider activities you enjoy: Choose activities that you find fun and can stick with consistently. 

  • Lifestyle changes:

    • Quality sleep: Aim for 7-8 hours of quality sleep each night to regulate hormones and appetite. 

    • Stress management: Practice relaxation techniques like yoga, meditation, or deep breathing to reduce stress levels. 

    • Hydration: Drink plenty of water throughout the day. 

    • Limit alcohol: Reduce alcohol intake as it can contribute to weight gain. 

(The above information has been sourced from The Cleveland Clinic and Google Search.)

Prebiotics, Probiotics & Postbiotics

What’s the difference?

Prebiotics are non-digestible plant fibers (typically high-fiber foods) that feed gut bacteria (Probiotics), helping to improve the balance of microorganisms in the digestive tract.

Some foods that are high in prebiotics include: 

• Bananas

• Garlic and onions

• Jerusalem artichokes

• Peas

• Eggplant

• Asparagus

• Soybeans

• Wheat and whole-grain products

• Raw leafy greens like dandelion, endive, leak, and radicchio

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria (normal microflora) in the body. Prebiotics are used with the intention of improving the balance of these microorganisms.

These foods contain live cultures and naturally contain probiotics: 

• Yogurt: A popular source of probiotics, yogurt can be made with milk or non-dairy alternatives. Look for yogurt with "live and active cultures" on the label. 

• Sauerkraut: A cabbage-based food that can be eaten on burgers, sandwiches, salads, and more. 

• Miso: A soy paste that contains probiotics. 

• Tempeh: A soy-based food that contains probiotics. 

• Kombucha: A tea-based drink that contains a variety of probiotics. 

• Kimchi: A food that contains probiotics.

• Pickles: A cucumber-based food that contains probiotics, but pickling with vinegar can reduce the growth of bacteria.

Postbiotics are non-living metabolic by-products produced by probiotic bacteria (normal microflora) during fermentation. Postbiotics work by interacting with cells in the body, including immune cells, intestinal cells, and bacteria in the gastrointestinal tract. They can also act as signaling molecules that communicate directly with the skin.

Foods that contain postbiotics

• Yogurt: A fermented milk product that contains lactic acid bacteria, which can support gut        

  health

• Kefir: A fermented milk drink made with kefir grains, which are cultures of yeast and lactic acid bacteria

• Sauerkraut: A fermented cabbage product that originated in China and is a good source of probiotics

• Kimchi: A fermented food that contains Lactobacilli bacteria, which can support gut health

• Kombucha: A fermented drink that contains probiotics, which help maintain a healthy balance of bacteria in the gut.

• Miso: A Japanese seasoning made from fermented soybeans

• Pickled cucumber: A naturally fermented food that can help with digestion

• Sourdough bread: A food that can support gut health

How do they work?

Prebiotics:

• Prebiotics are consumed and pass through the digestive system to the colon. 

• Gut bacteria ferment prebiotics, creating short-chain fatty acids (SCFAs). 

• SCFAs nourish and support the growth of beneficial bacteria. 

• The improved balance of gut bacteria can help with digestion, regulate the immune system, and reduce inflammation.

Probiotics:

Probiotics work by introducing beneficial bacteria or yeasts into the body to help restore or maintain a healthy balance of microorganisms in the gut. This balance can be disrupted by illness, antibiotics, or an unhealthy diet.

• Compete with pathogens:

  Probiotics compete with harmful bacteria for nutrients and receptors, making it harder for pathogens to survive.

• Produce anti-microbial substances

  Probiotics produce substances that inhibit the growth of harmful bacteria.

• Improve gut barrier function

  Probiotics increase mucus production and tight junction proteins, which prevents harmful bacteria from entering the bloodstream.

• Regulate the immune system

  Probiotics can help modulate the maturation and function of immune cells, which can increase the activity of T cells.

Postbiotics:

Improving barrier function:

• Stimulating tight junctions 

• Stimulating mucous production

  How postbiotics work in the skin:

• Reduce inflammation: Postbiotics can help reduce inflammation and support healthy regeneration.

• Modulate the immune response: Postbiotics can help modulate the skin's immune response.

• Protect the skin: Postbiotics can act as a protective shield, helping the skin repair and maintain balance.

Modulating the immune response:

Postbiotics can help strengthen the immune system by:

• Stimulating the production of regulatory T cells, which help control the immune response

• Increasing the production of cytokines, which are chemical messengers that reduce inflammation and promote immune responses

What are the health benefits?

Dysbiosis - Disruptions in gut microbiota balance, may contribute to the development of a variety of diseases. For instance, inflammatory bowel disease (IBD), obesity, type 2 diabetes, and even distant systemic diseases, including cardiovascular diseases, certain cancers, and neurodegenerative disorders…

Increasing clinical studies and evidence have demonstrated that probiotics, prebiotics, and postbiotics can prevent and treat various diseases, but currently they can only be used as dietary supplements rather than medicines.

Prebiotics:

Prebiotics can promote the growth of beneficial intestinal bacteria, while probiotics produce postbiotics. Prebiotics work to regulate the gut microbiota, and remove harmful metabolites and exogenous substances to reduce their impact on the body, thereby alleviating or treating diseases.

Key health benefits of prebiotics include:

• Improved digestion and bowel regularity:

  Prebiotics add bulk to stool and promote regular bowel movements, preventing constipation. 

• Enhanced nutrient absorption:

  They can increase the body's ability to absorb essential minerals like calcium and magnesium. 

• Blood sugar control:

  By slowing down the absorption of carbohydrates, prebiotics can help regulate blood sugar levels, beneficial for people with diabetes. 

• Boosted immune system:

  A healthy gut microbiome fostered by prebiotics plays a crucial role in immune function. 

• Reduced inflammation:

  Prebiotics may help lower systemic inflammation in the body. 

• Potential for weight management:

  By promoting satiety and regulating appetite hormones, prebiotics may aid in weight control. 

• Lower risk of colon cancer:

  Studies suggest prebiotics may contribute to a reduced risk of colorectal cancer. 

• Improved mental health:

  Emerging research indicates a link between gut health and mental well-being, with prebiotics potentially playing a role in mood regulation.

Probiotics:

Probiotics are beneficial bacteria that can help improve gut health by aiding digestion, potentially reducing the risk of diarrhea, particularly antibiotic-associated diarrhea, and may also contribute to a healthy immune system, potentially helping with conditions like irritable bowel syndrome, while also showing potential benefits for skin health and certain aspects of mental well-being; however, the specific benefits can vary depending on the probiotic strain and individual needs.

Key potential health benefits of probiotics include:

• Improved digestion: Helps break down food and absorb nutrients more efficiently, potentially reducing symptoms of bloating and gas. 

• Diarrhea prevention and treatment: Can help combat diarrhea caused by infections, antibiotics, or travel. 

• Immune system support: May stimulate the immune system by promoting the growth of beneficial bacteria in the gut. 

• Irritable bowel syndrome (IBS) management: Some studies suggest probiotics may alleviate IBS symptoms like abdominal pain and discomfort. 

• Skin health: Potential link between gut health and skin conditions, with probiotics potentially improving skin health. 

• Vaginal health: Certain probiotic strains may help maintain a healthy vaginal microbiome. 

• Potential benefits for mental health: Emerging research explores the connection between gut bacteria and mental well-being, with probiotics potentially playing a role. 

Postbiotics:

Postbiotics have many potential health benefits, including: 

• Immune system support: Postbiotics can help maintain a balanced immune system.

• Digestive health: Postbiotics can support digestive health and treat diarrhea.

• Gut microbiome health: Postbiotics can help manage the health of the gut microbiome.

• Inflammation: Postbiotics can help lower inflammation.

• Blood sugar regulation: Postbiotics can help improve blood sugar regulation.

• Antioxidant activity: Postbiotics have antioxidant activity.

• Anti-cancer properties: Postbiotics have anti-cancer properties.

• Weight loss: Postbiotics may help with weight loss.

• Allergy symptom relief: Postbiotics may help relieve allergy symptoms.

• Asthma-related wheezing: Postbiotics may help reduce asthma-related wheezing.

• Colic: Postbiotics may help ease colic in babies.

Probiotics, prebiotics, and postbiotics may represent the next generation of medicines, with the potential to revolutionize the way we treat and manage disease. Understanding the effects and mechanisms of probiotics, prebiotics, and postbiotics and promoting their clinical application represents an essential frontier in biomedical research.

Important points to consider:

• Strain-specific benefits: Different probiotic strains have different potential health benefits, so choosing the right strain for your needs is important. 

• Consult a healthcare professional: Talk to your doctor before starting any new probiotic supplement, especially if you have a weakened immune system or underlying health conditions. 

• Quality matters: Look for reputable brands that have been tested for potency and purity. 

The above information has been referenced from Mayo Clinic, National Library of Medicine, Google.

Winter Blues or Seasonal Affective Disorder (SAD)?

The winter blues is a term for short periods of feeling sad or down that occur when the days get shorter in the fall and winter. However, seasonal affective disorder (SAD) is a more serious condition that can affect how a person feels, thinks, and behaves. SAD is a type of depression that's associated with seasonal changes and can be debilitating.

Winter blues

Symptoms - Feeling sad or wanting to stay home, but still able to function.

Pattern - Typically happens every now and then during the colder months.

Who’s more likely to experience it? - About 14% of Americans experience the winter blues

Seasonal affective disorder (SAD)

Symptoms

• Sadness, feeling depressed most of the day, almost every day

• Anxiety

• Carbohydrate cravings and weight gain

• Extreme fatigue and lack of energy

• Feelings of hopelessness or worthlessness

• Trouble concentrating

• Feeling irritated or agitated

• Limbs (arms and legs) that feel heavy

• Loss of interest in usually pleasurable activities, including withdrawing from social activities

• Sleeping problems (usually oversleeping)

• Thoughts of death or suicide

Pattern - Follows a cyclical pattern, with symptoms up to five months per year.

Who’s more likely to experience it? - About 14% of Americans experience SAD.

 As the days get shorter, many people find themselves feeling sad. You might feel blue around the winter holidays or get into a slump after the fun and festivities have ended. Some people have more serious mood changes year after year, lasting throughout the fall and winter when there’s less natural sunlight. What is it about the darkening days that can leave us down in the dumps?

Shorter days seem to be a main trigger for SAD. Reduced sunlight in fall and winter can disrupt your body’s internal clock, or circadian rhythm. This 24-hour “master clock” responds to cues in your surroundings, especially light and darkness. During the day, your brain sends signals to other parts of the body to help keep you awake and ready for action. At night, a tiny gland in the brain produces a chemical called melatonin, which helps you sleep. Shortened daylight hours in winter can alter this natural rhythm and lead to SAD in certain people.

Treatment Options

Light Therapy

National Institute of Health (NIH) researchers first recognized the link between light and seasonal depression back in the early 1980s. These scientists pioneered the use of light therapy, which has since become a standard treatment for SAD. In light therapy, patients generally sit in front of a light box every morning for 30 minutes or more, depending on the doctor’s recommendation. The box shines light much brighter than ordinary indoor lighting. Studies have shown that light therapy relieves SAD symptoms for as much as 70% of patients after a few weeks of treatment. Some improvement can be detected even sooner.

Medication

Light therapy is usually considered a first line treatment for SAD, but it doesn’t work for everyone. Studies show that certain antidepressant drugs can be effective in many cases of SAD. The antidepressant bupropion (Wellbutrin) has been approved by the U.S. Food and Drug Administration for treating SAD and for preventing winter depression. Doctors sometimes prescribe other antidepressants as well.

Cognitive Behavioral Therapy

Growing evidence suggests that cognitive behavioral therapy (CBT)—a type of talk therapy—can also help patients who have SAD. In CBT, the patient is encouraged to identify negative self-defeating thoughts they have, look objectively at the thought and then reframe it into something that’s less negative and more positive. Behavioral changes might include having lunch with friends, going out for a walk or volunteering in the community. According to the NIH, Dr. Kelly Rohan and colleagues compared CBT to light therapy. Both were found to be effective at relieving SAD symptoms over 6 weeks in the winter. Also, patients treated with CBT had less depression and less return of SAD the following winter compared to people who were treated with light therapy. A larger NIH-funded study is now under way to compare CBT to light therapy over 2 years of follow up.

Supplements

Some studies suggest that supplements like St. John's wort and melatonin may help with SAD. However, experts caution that St. John's wort can interact with many medications, and it's not known if long-term use of melatonin is safe.

The above information has been referenced from The National Institute of Health, and the Cleveland Clinic.

The Tradition of Pork & Sauerkraut for New Year’s Day…

The tradition of eating pork and sauerkraut on New Year's Day originated in Germany and was brought to the United States by German immigrants, also known as the Pennsylvania Dutch: 

• Germany: The tradition symbolizes good luck and prosperity. 

• Pennsylvania: The tradition is associated with the Pennsylvania Dutch, who brought the custom with them when they migrated to the United States. 

Some reasons why pork and sauerkraut are associated with good luck include: 

Pork

Pigs are always looking for food, which symbolizes moving forward in the New Year. Pigs are also considered lucky because they are rich in fat, which signifies prosperity. 

Sauerkraut

Cabbage is round in shape, similar to coins, and green, a sign of wealth. Sauerkraut is also said to cleanse the body of the last year. 

Round foods

Round foods are thought to be good luck because the shape signifies coins and good fortune. 

The Health Benefits of Pork & Sauerkraut…

Jan 1

The health benefits of pork and sauerkraut primarily come from the sauerkraut, which is a fermented cabbage rich in probiotics, providing gut health benefits like improved digestion, boosted immunity, and potential for better nutrient absorption; however, be mindful of the sodium content due to the fermentation process, so moderation is key. 

Key benefits of sauerkraut in pork and sauerkraut:

Gut health:

The probiotics in sauerkraut promote a healthy gut microbiome by encouraging the growth of beneficial bacteria, which can aid digestion and potentially improve overall health. 

Fiber content:

Sauerkraut is a good source of fiber, which can help with regularity and promote satiety. 

Vitamin C:

Sauerkraut retains a significant amount of vitamin C from the cabbage, important for immune function. 

Potential for nutrient absorption:

Fermentation can make nutrients in cabbage more readily available for the body to absorb. 

Considerations when eating pork and sauerkraut:

• Sodium content: Sauerkraut can be high in sodium due to the fermentation process, so choose low-sodium options or rinse thoroughly before eating.

• Pork quality: Opt for lean cuts of pork to minimize saturated fat intake.