You may have wondered if you will always need to stay on certain supplements. This article will discuss the use of supplements, and provide factors to consider when supplementing.
Will I always need to supplement? Read More »
Perimenopause: a word that often strikes fear into the heart of any woman, especially for those not yet on this journey. I’m sure you are aware of the most common symptoms that you’ve begun this hormonal roller coaster: hot flushes, night sweats and sleep issues are the most common ones we hear about. But did you know there are less obvious symptoms? In hindsight, I know I started perimenopause at the age of 41. So for me, I’ve been on this road for a few years already. I’m sharing this information based on my own experience but also what on the research says. Each woman experiences perimenopause differently, but that’s why it’s good to hear about these differences, so that, when it happens to you, you’ll know what to look out for. Dry skin I’ve always had dry skin, but this took on a whole new meaning. Lathering body cream on daily became necessary. I also started drinking more water to try curb the dry skin. Why do we get dry skin? Estrogen normally helps the skin maintain moisture by stimulating collagen and elastin production (which keep skin plump and firm). As estrogen declines in perimenopause, all of these processes slow down, leaving skin thinner, less elastic, and drier. Fun fact: those with fast COMT tend to experience this even more as their estrogen levels are much lower. Itchy skin With dry skin often comes itchy skin. I have spent years with recurring itch especially on my stomach. No rash, no dermatitis, no eczema. There is nothing there, it’s just itches for days then goes away. Only to return again. Why does the skin itch? Again, it comes down to less estrogen. Estrogen boosts sebum (oil) which keeps the skin plump. With less estrogen, the skin barrier loses moisture, and dries out. Dry skin is more prone to itchiness and irritation. Reduced collagen and elastin make skin thinner and less resilient. Estrogen also has a role in modulating nerve signals. When levels drop, nerves may fire more erratically, causing sensations like itching, crawling, or tingling (sometimes called formication). What helps? Keeping your skin moisturized avoiding hot showers (opt for like warm water or better yet, end your shower with a blast of cold water!). Staying hydrated wearing breathable clothes like cotton and linen. switching to more natural ingredients in your body care products. using a natural bath oil helps a lot to lock moisture in before bed. The itching drove me crazy for years, until it went away completely after introducing chasteberry and wild yam. (or natural progesterone cream) FB (Fibrocystic Breasts) FB is a painful condition. It is often confused with breast pain associated with PMS symptoms. While this condition is associated with monthly hormonal changes, it differs from the breast pain that often occurs during the luteal phase. It often causes lumpy tissue in the breasts that can sometimes be filled with fluid called cysts that can get quite large (think golf ball size) that sometimes need drainage by means of a fine needle aspiration. These cysts can last for days or even weeks. I was diagnosed with this in my early twenties and have had to have this done from time to time. Some clinical studies have shown a significant decrease in breast pain and tenderness in women with fibrocystic breast after treatment with chasteberry extracts [source] I can attest to this! When I take chasteberry, I no longer get these painful cysts. What can help? Chastberry (vitex agnus-castus) Chasteberry is a fruit of a shurb long used in herbal medicine, especially for women’s reproductive and hormonal health.It can be in capsule, tincture or tea form. Chasteberry influences the pituitary gland and helps balance estrogen and progesterone. It can raise progesterone indirectly by supporting luteinizing hormone (LH). By smoothing out hormone swings, it may reduce skin reactivity, dryness, and itch. [source] Interestingly, it is also fantastic for women with PMDD (PMS that is often more severe in women with ADHD) as it influences dopamine activity. [source]. The release of prolactin (a hormone) from the pituitary gland is normally controlled by dopamine, a chemical messenger in the brain that keeps prolactin levels down. Just before a period (in the late luteal phase), dopamine’s control is a bit weaker, which can cause prolactin levels to rise slightly. Higher prolactin levels have been linked to breast pain and some PMS symptoms. Studies have shown that dopamine agonists like, bromocriptine has been shown to lower prolactin levels and reduce breast pain , as well as FB. Progesterone support Perimenopause isn’t just about low estrogen — it’s about fluctuating hormones. Sometimes estrogen is high, sometimes low, often in relation to lower progesterone. Adding progesterone (or progesterone-supporting herbs like Vitex) can restore a more stable balance, which may calm symptoms that don’t respond well to estrogen alone. A word of Caution While I am all for natural products as far as possible, this does not mean that everybody will benefit or react in the same way. The way we each respond to different supplements or substances is tied into our metabolic health, biological health, hormonal health, genetics and much more. I have had clients inform me of their individual response to things like chasteberry and progesterone. Therefore, one should always approach these things with caution and having done your own research. I also suggest that one never stacks supplements or products. It is always better to use one product at a time for a few weeks and to keep a written record of when you start, as well as any symptoms and changes you experience, good or bad. This can help determine if a new reaction (whether good or bad ) correlates to the product. Of course these 3 symptoms or signs can be attributed to many things and needs to taken into context. You can consult your medical practitioner or see an Endocrinologist or gynecologist. Looking for hormonal support? knowing your hormonal genetics can
Perimenopause: 3 less common signs it’s begun Read More »
My brain feels like a race car without brakes. Competing thoughts racing around simultaneously, one leading to another seemingly unrelated, but yet related thought. For example: “I need to hang up the washing” (goes to hang up washing)> “oh yes, I need washing powder”> “I also need to buy cat food”> “I wonder where she is?” (abandons hanging up the rest of the washing to look for cat). Then spends 10 minutes cuddling the cat. Goes back to desk and continues working but thirty minutes later suddenly remembers the wet washing still in the basket outside and rushes off to hang it up. This is just one small example of my life with ADHD. It is annoying, frustrating and often feels like you just can’t anything productive done. The Default Mode Network But did you know that there is a logical reason for this? We have a set of brain regions called the Default Mode network (DMN) which include the ventrolateral and ventromedial prefrontal cortex, the posterior cingulate cortex (PCC), the cuneus, and the inferior parietal lobe. These areas are activated spontaneously when we’re awake or when we are not focused on a specific task, or when at rest, like when daydreaming, thinking about feelings, ruminating, or imagining. It’s also active when we are processing information about ourselves. The problem with most of us with ADHD, is that this area of our brain seems to stay activated ALL THE TIME. This is where obsessively worrying about something, ruminating over past mistakes or conversations, or catastrophising (imagining worst case scenarios) comes in. So when we need to activate our TPN (task positive network) for focusing on the task at hand, our DMN doesn’t disengage, making it challenging to stay focused on what we’re supposed to be doing. In Neurotypical people, the DMN can disengage when the TPN switches on and visa versa. But because ADHD is a neurodevelopmental disorder of the brain, this process is harder for us. While it can have it’s advantageous: being creative, thinking out-the-box, coming up with unconventional ideas on how to solve problems or complete tasks, it can also be frustrating and counter productive. How to manually switch over In neurotypical brains, these networks function like a seesaw, with one activating while the other is suppressed. In ADHD, this “seesaw” mechanism is faulty, leading to simultaneous activation and competition that disrupts focus. The DMN and TPN compete for control, causing the mind to be easily pulled away from tasks by internal thoughts and daydreams. This manifests as distractability and difficulty with sustaining attention. One study found that the stimulant medication methylphenidate (Ritalin) can help normalize the brain circuits in individuals with DMN dysfunction. It suppresses the DMN, so that the TPN can engage as needed, and this improves task performance. While the switch from the Default Mode Network (DMN) to the Task-Positive Network (TPN) isn’t like flipping a light switch, you can manually trigger this shift by engaging in concrete, external-focused actions and mindfulness practices. By consciously interrupting DMN-driven thought processes like daydreaming or rumination, you can activate the TPN for better concentration. Here are some practical steps you can try to do this manual switch. Get in touch with your senses Try breathing in and breathing out for a count of 4 to shift your brain’s focus from internal thoughts to a deliberate, physical task. Name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you are grateful for. Stand up and stretch, walk around, make a cup of tea. Physical movement is like a reset button for the brain that helps you re-engage with your work. For those with ADHD, a fidget tool can serve as a non-distracting way to satisfy the brain’s need for stimulation. Engage with your environment Minimize external distractions by tidying your work area or using noise-canceling headphones. A focused environment helps prime the brain for task-positive work. If possible, move to a new location, such as a quiet café, a park bench, or even just a different room. Novel surroundings can help break the cycle of a wandering mind. For some, complete silence is a distraction. A low-level noise source, such as instrumental music, brown noise, or coffee shop sounds, can provide a consistent sensory input that keeps the DMN from taking over. Implement structured tasks Overwhelming tasks can trigger “ADHD paralysis.” By breaking a large task into small, manageable steps, you create a series of smaller tasks that are easier to start and complete. Use the Pomodoro Technique. This time management method breaks work into timed intervals (e.g., 25 minutes of work, 5 minutes of rest). The structured breaks allow the DMN to relax, which can prevent it from taking over during a work period. Try to make a tedious chore or assignment more interesting. Time yourself to see how quickly you can do it, or offer yourself a small reward for completion. This adds a layer of challenge that holds your brain’s attention. Reframe and redirect your thoughts When you notice your mind wandering, mentally “note” or “label” the thought without judgment (e.g., “rumination,” “worry,” or “planning”). Then, consciously redirect your attention back to the task at hand. If your DMN often pulls you into anxious rumination, schedule a specific time of day to intentionally think about your worries. This helps train your brain to postpone stressful thoughts rather than having them hijack your focus during important tasks. Taking one concrete, goal-directed step—even if it’s tiny—activates the TPN. If you are ruminating on a project, just writing one sentence or defining one small task can be enough to get the momentum going. Try these practical steps and see if they make a difference! I use a lot of these in coaching and on myself and I can say they definitely work, but it is good to see which ones fit with you. References: Querne L, Fall S,
ADHD : why you can’t “switch off” Read More »
Finding out you have the MTFHR mutation often leads to being prescribed methylfolate to “treat” it. However, a MTHFR mutation poses a genetic risk, it is not a disease or condition. Find out more by reading this article.
MTHFR is not a diagnosis. Read More »
Your B12 status is influenced by your diet, lifestyle and certain genetic mutations. This article discusses what those gene variants are, the different form of B12 and how it is involved in methylation.
MTR, MTRR and B12: Which one should you take? Read More »
MTHFR mutations can affect how your body utilizes B9. This article discusses the different forms of folate and the role it plays in methylation.
MTHFR and B9: Which form of Folate is best for you? Read More »
