By Nisha Jackson PhD, MS, WHCNP, HHP

Your lifestyle may be contributing to hot flashes and night sweats. Alcohol consumption, too much stress, too little exercise, even setting the room temperature too high – all can contribute to hot flashes and night sweats.

Alcohol can also disturb sleep patterns and significantly alter blood-sugar levels, especially when consumed later in the evening. Even without perimenopausal hormone fluctuations, alcohol can cause hot flashes and night sweats. If you like a nightcap in the evening, try having just one drink, and be sure to eat something with it.

A little food (especially protein) helps balance your blood sugar and keep insulin levels lower, to dull the alcohol’s effect. But be sure your snack is not a high-sugar, high-carbohydrate item.

Try a handful of almonds or a slice of reduced-fat cheese with a whole-wheat cracker, which can help balance the effects of the sugar in the alcohol.

Next post, the single leading cause of hot flashes and night sweats: Stress.

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

The ebb and flow of female hormones during perimenopause are responsible for hot flashes and night sweats. Most women I work with experience these symptoms at two different times each month. The first time occurs during ovulation, when the estrogen level rises, then falls. The second time can occur a few days before a woman gets her period, but sometimes can last the full two weeks leading up to it. At both times hormone levels – especially progesterone – are on the decline. When progesterone is not in balance with estrogen, hot flashes and night sweats can cause the hallmark “power surges” of perimenopause.

A basic difference between a woman in perimenopause and a woman in her twenties is that the perimenopausal woman often has lowered levels of progesterone – and sometimes estrogen – at specific points in her cycle.

Plan of action
When a woman begins having hot flashes, it’s a sure sign that her hormone levels are out of sync. Having hormone levels tested is the first plan of action in banishing these annoying symptoms. A simple blood test helps identify whether progesterone or estrogen levels are low before your period or if your estrogen levels are high during ovulation. Once your levels have been tested, you can decide to treat symptoms either with supplements, or, more aggressively, with natural hormones.

Labs in a box
Next post will help you base your decisions on a few considerations. In the meantime, at Balanced Docs, did you know that one feature at our clinic is that you can get your labs tested, even if you don’t live locally? It’s called “Labs in a Box” and it’s a hormone kit to take to a local draw station with full instructions. This kit will then be sent back to our state-of-the-art hormone specialty laboratory for analysis, assessment, and and then you’ll be given a treatment plan.

I’ve included the link in case you are interested in this option!

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Imagine the embarrassment of giving a presentation or lecture in front of a roomful of people when, all of a sudden, your body temperature spikes, your face lights up like a firecracker, and you break out in sweat. Such hot flashes are fairly common among perimenopausal women and have caused more than one woman to flee the room.

My next series of posts:
Surviving Hot Flashes and Night Sweats
What Can I Do About Irregular Periods?
Hope for Thinning Hair and Hair Loss
Banishing Breast Tenderness
The Cure for Vaginal Dryness and Irritation
Treating Migraines and Other Headaches
Bladder Control 101
Getting a Good Night’s Sleep

The disruption of sleep patterns wreaks havoc with your body and sets in motion a domino effect: Sleep deprivation can cause loss of memory and concentration, then fatigue, irritability, and sometimes depression. Fatigue can lead to poor eating habits; it is way easer to reach for a pastry for breakfast than to prepare oatmeal. Stress increases as women worry about not getting a good night’s sleep.

Often women in perimenopause can go weeks without a night sweat, but then they start up again.

Next week, join me as I share how to survive the hot flashes and the night sweats, as they can be horribly annoying and disturbing …

Best of Health! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Here is an easy-to-follow, quick-fix plan that can be implemented simply and immediately with dramatic effects.

Breathe
Take ten deep breaths in and out at least twice daily. When you feel stress climbing, close your eyes and concentrate on slow and controlled breathing. Breathe in through your nose to the count of four and breathe out to the count of six or seven. Repeat 10 times. You will feel better!

Eat at regular intervals
Include protein in your diet as well as plenty of whole grains, fruits, and veggies. Avoid fast food and other sugary, fat-laden foods.

Stay hydrated
Drink at least eight glasses of water a day.

Exercise
Daily exercise promotes good health physically, mentally, and emotionally – and you’ll look better, too.

Pamper yourself
Take daily time-outs. When you do this, the stress hormones have nowhere to go but down. Focusing on yourself for even a few minutes will provide a break from the intensity and allow your adrenals a much-needed rest. The mental boost you gain from taking a break better equips you to deal with the sources of stress.

Laugh, pray, and smile
And tell yourself you are worth being blessed.

Following this plan will reduce the effects of stress in your life, and you’ll reap a host of positive outcomes!

Best of Heath! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Supplements can be useful in treating adrenal overload or fatigue. When adrenal hormones get out of sync, the immune system is overtaxed; you’re less able to cope with stress and more vulnerable to a wide range of illnesses.

I recommend taking one of the following supplements for 4-6 weeks and testing its effect on your overall well-being.

Licorice root
This is a support supplement for the adrenal glands. Licorice root extract stimulates production and utilization and adrenal hormones.

B-complex
The B vitamins are known as the “stress vitamin” group, as they help the body physically cope with stress. Take a combination, preferably sublingually.

Zinc
Try to get at least 30 mg daily. In some cases additional amounts will be needed. Zinc is a natural aromatase enzyme inhibitor that will help create a better balance between estrogen and testosterone, which can become erratic with prolonged stress.

Adrenal support supplements
These are combination botanicals that support adrenal functioning and can be found at health food stores.

Calcium-magnesium supplements
This combination, preferably taken in the evening or before bed, has been shown to promote better sleep, enhance muscle relaxation, increase fat metabolism, and, at doses of 1,000 to 1,200 mg of calcium, boost emotional support.

Phytoestrogens
Consume at least 120 mg of soy isoflavone per day. High levels of isoflavone compete with estradiol on the cell receptor sites and stimulate the liver to remove excessive estrogens from the blood.

After this 4-6 week period, and you feel better but could use more support, add in one more supplement.

Remember that sources of stress are not going to disappear, but the right supplements can assist in balance and an overall healthier well-being.

Best of Heath! Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Are you a working woman feeling the weight of life upon your shoulders? Working women especially need to pay very close attention to their stress level and need to work harder at guarding their bodies and minds against overload.

Eat a balanced breakfast every single day.
Include protein. For convenience, try a high-protein bar or breakfast shake. This will help with daily concentration in the workplace and can prevent afternoon fatigue.

Exercise daily or at least four times per week.
Try to break a sweat each time, but take care not to overexert. Even a lunchtime walk with a co-worker can be a good midday energy boost.

Plan a recreational activity once a week.
Recreation relieves stress and is a great way to get your body moving and take your mind off workplace or home issues that may be troublesome.

Set aside a personal time.
Take at least 10 minutes every day. Whether it’s soaking in a hot bath or puttering in your yard in the evening, a little time for yourself will always give you a mental boost.

Learn to say no.
Say no whenever saying yes would stretch you too far. Then let it go.

Reserve one day a week for rest, relaxation, and worship.
This is very important. Make time for whatever nurtures your soul.

Stop listening to negative talk.
Your emotions don’t need the stress. Ignore gossip and pettiness that makes you feel frustrated or angry.

Nurture your friendships.
Have lunch with a friend once a week and do not talk about work.

Make your workplace positive.
Try to keep your work environment uncluttered and peaceful.

Leave your work at the office.
Use the drive home to “change gears” between work mode and personal life.

Practice breathing exercises.
Five times during the day, close your eyes, sit up straight, and breathe in and out through your nose to the count of ten. The calming effect is instant.

Even if you only choose 4 from the list, and put them to work in your life, you will find relief from stress!

Best of Health, Nish!

(Next post: Using supplements to help manage stress.)

By Nisha Jackson PhD, MS, WHCNP, HHP

If you find yourself burned out by toxic stress, then there is good news for you. You can regain balance in your life. Maybe you aren’t quite sure of the symptoms for toxic stress?

Let’s take a look at what these symptoms may be:

Fatigue
Difficult time walking in the morning
Dragging feeling in the afternoon
Poor exercise tolerance
Decreased sex drive
Inability to sleep well, insomnia
Blood sugar fluctuations or hypoglycemia
Increased PMS
Mild to moderate depression
Concerns about menopause
Oversensitivity and criticalness
Impulsiveness
Overreaction to small irritations
Don’t-touch-me attitude
Compulsive behaviors
Insatiable appetite
Cravings for sweets or breads
Food binges
Weight gain especially in the middle of your body

Many of you will make a mental check mark next to each one of these symptoms in this list. I know, because I have in the past. But I promise that you can gain control over these issues if you are willing to make some positive changes.

Working women need to especially pay very close attention to their stress level and work hard at guarding against overload! Join me at Just Ask Nish for my next post as I’ll share solutions for the working woman!

Best of Health, Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

If you think you are burned out by toxic stress, you probably are. The good news is that you can regain balance and put an end to the hormonal turmoil. It all comes down to self-care.

Solutions for the Stressed-out Busy Woman

Five simple actions could make all of the difference …

Eating Breakfast: Include protein at breakfast, then eat at least every four to five hours to maintain blood-sugar levels.

Getting up earlier: Go to bed earlier the night before and allow time in the morning to prepare for the day. Taking time to mentally and spiritually brace yourself for what’s ahead will quiet the stress response and give you a sense of control.

Exercising: If you are unable to get up earlier, try fitting in twenty minutes of walking, playing with the kids, riding your bike, or gentle stretching at some point of the day. Regular exercise offers benefits as well.

An American Cancer Society study in 2001 found that women who exercised more than four hours each week had a 37 percent lower breast cancer risk than women who did not exercise.

Relaxing for ten minutes during the day: Find a place where no one can interrupt you. Take time to breathe and quiet yourself and regroup mentally and emotionally. Even a short breather can reduce stress hormone levels.

Nurturing friendship: Making time for your friends has a grouping effect providing non-pressured space to unwind and connect on a healing level.

Eliminate the things in your life that don’t really matter and prioritize and make changes that where you’ll reap a host of positive outcomes. Sources of stress are not going to disappear, so how your choose to handle stress or alleviate it is the key!

Best of Health, Nish!

By Nisha Jackson PhD, MS, WHCNP, HHP

Consider a day in the life of a typical working wife and mother. She gets up too late to exercise and jumps into the shower after yelling at her children to get out of bed. She throws together breakfast for the kids and slaps peanut butter on bread for their lunches. She grabs a cup of coffee and a toaster-pastry for herself while bolting out the door. The gas tank registers empty, and there’s no time to fill it. Her workday has meetings scheduled back-to-back, and the kids must be picked up right after work.

She knows from the get-go that she’ll never get it all done!

At about 10 a.m. she takes a few deep breaths and stretches her neck. There’s no time for lunch, so she buys snacks from the office vending machine and drinks more coffee.

She forgets to drink water.

Her workday ends with an overflowing in-box and unanswered messages in her voice-mail box, including one from her best friend, whom she hasn’t seen in months.

She has no time for friends.

Some co-workers remain at work to finish projects — they’re the ones who are headed for promotions — but at 5 p.m. she rushes out to pick up the kids. There’s still no gas in the car, so she detours several blocks to a gas station. En route she glares at the ignorant drivers who go the speed limit in no-passing zones. She snaps impatiently at the dawdling gas station attendant before peeling out toward after-school care. A childcare worker taps her watch as our harried mother roars up 15 minutes late.

The kids are tired and cranky.

She tells herself, Hang on – you can make it. She’s hungry, tired, and sad, and her thoughts drift to the unopened package of chocolate cookies in the treat drawer at home. Her husband is home from work and watching TV, asking “What’s for dinner?” as she walks through the door. She has no idea and rummages through cupboards and the fridge while chowing down on a cookie. The kids are agitating for food, and one needs help with a science project. Her husband goes for a run.

The mail remains unopened, the laundry basket is full, and the house is a disaster. She settles on macaroni and cheese with wieners, garlic bread, and frozen veggies for dinner. She fills up on the casserole and bread, but has room for ice cream later. She helps the kids with homework, tucks them into bed, and then collapses into bed herself. Her husband insinuates that this would be a great night for sex and edges closer. She groans, but not with pleasure.

If you can relate to the above, welcome to the club: You are most likely churning out a poisonous level of stress hormones — a condition I call toxic stress, and it’s simply too much to withstand on a day-to-day basis.

There’s hope for you, and a plan for a change to regain balance and to put an end to this hormonal turmoil! Next post I will be sharing 5 simple actions and solutions that can benefit the stressed-out busy woman!

Best of Health, Nish!