Women’s Health: Achieving Hormonal Balance

It’s International Women’s Day, so we wanted to celebrate with an educational post on women’s health. Specifically, achieving hormonal balance.

Achieving hormonal balance is a large part of women’s health. Some examples of hormone-related conditions are polycystic ovary syndrome, infertility, irregular menstrual cycles, PMS, decreased libido or sexual function, acne, depression, weight problems, night sweats, and thinning hair/hair loss, among others.

Luckily, there are some simple things you can do to achieve a happy hormonal balance.

Nutrition NOT Dieting

Constant dieting can actually be harmful to overall health. Instead of worrying about guidelines and restrictions, focus on intuitive eating! Try incorporating these foods into your meal plan:

Include Regular Exercise in Your Routine

Exercise has significant effects on multiple hormones including estrogen, cortisol, insulin, testosterone, and human growth hormone.

Due to post-menopausal hormonal changes, women are at an increased risk of developing osteoporosis. Research has shown that resistance training, impact exercise, and plyometric exercise can help to reduce this risk and have positive effects on bone mass.

Include both cardio and resistance/strength-based training in your routine as each stimulates the body and muscles in different ways. Incorporating different forms of exercise will also keep your workouts interesting and sustainable for the long haul!

Gut Health for Great Health!

With the widespread use of oral contraceptives which can alter the gut microbiome and the impact of gut bacteria on estrogen balance, it is important for any woman to support her intestinal health! 

Show your gut some much-needed appreciation by eating prebiotic foods, like whole oats, apples, leeks, onion, and asparagus. Consume probiotic foods that contain live microorganisms, such as yogurt, kefir, miso, sauerkraut, kombucha and other fermented food items. You may wish to add a prebiotic supplement or probiotic supplement to your daily routine to further help balance the intestinal system. And finally, keep a food dairy to pinpoint foods that you may be sensitive to and that you should avoid.

Always Work Towards Unconditional Self-Acceptance

Women are strong and incredible beings regardless of what societal pressures exist to look, act, speak, or dress a certain way. When women take an active role in self-acceptance, troublesome societal ideals can be made insignificant resulting in happier, healthier women. On top of that, accepting imperfections and practicing kindness/compassion towards oneself can help to buffer anxiety and increase psychological wellbeing.

Practicing self-love and acceptance comes in many forms, so participate in a few that make you feel fantastic! Go ahead and take some ‘me time’, write a list of things that you love about yourself, find an inspiring self-love mantra, and most importantly, do the things that make you happy! Self-love isn’t selfish, it’s part of being a healthy, confident woman!

Happy and Healthy International Women’s Day from all of us here at Dr Tobias!

Are You Living a Heart Healthy Lifestyle?

February is American Heart Health Month. Though it only comes once a year, it’s a great time to touch up on important heart health tips for your self-care routine.

These 4 tips are the most recommended by heart health organizations, doctors, and nutritionists to boost your heart health and reduce the risk of cardiovascular disease — no matter the time of year.

And best of all: these can each be done at home.

Diet

Eating well is instrumental to heart health. You don’t need a nutritionist to keep up a heart-healthy diet.

Stick with the basics: plenty of low sugar fruits, vegetables (of all colors), nuts, and complex carbohydrate grains (like quinoa) are fantastic foods. It’s important to focus on beneficial fats (Omega 3 fatty acids), too.

If you’re not eating a diet rich in Omega-3 fatty acid foods (like fatty fish and nuts) consider adding an Omega-3 Fish Oil supplement to your diet. Vegan? Opt for Black Cumin Seed Oil. It’s a great plant-based alternative, and very high in beneficial fatty acids that protect heart health, too.

And don’t forget: stock up on plenty of fiber-rich foods and antioxidants, both of which curb inflammation and reduce blood vessel and heart disease risks.

Exercise

Remember: the heart is a muscle. You need to use it!

Just like going to the gym to work out your upper body for better strength, working out your heart will help it become both stronger and healthier. It will also help keep blood pressure healthy, too.

The best way to do this: aerobic exercises that get your blood pumping and enriched with oxygen. These include but are not limited to:

  • Walking
  • Jogging
  • Outdoor Biking
  • Swimming
  • Hiking
  • HIIT (High-Intensity Interval Training)
  • Cycling

Stress

Heart health isn’t just about physical health. It can be about mental health, too.

Studies (like this one) show that mental states and conditions like stress, worry, and anxiety— and even anxiety disorders— can wear down on heart health without us even realizing it. It does so by increasing chronic inflammation, raising blood pressure, and (more often than not), both.

Seeking treatment, support, and/or solutions to stress and mental health conditions can help. In your own self-care routine, work on ways to minimize and manage stress in your life.

Quitting and Cutting Down

Do you drink or smoke? Indulge in too much junk food? What about sugars, processed foods, or simple carbohydrates?

All of these can cause wear and tear on the heart. It’s best to work on cutting down on these vices— or quitting them entirely.

Of course, changing habits doesn’t happen overnight. But getting started at the very least can bring improvement to your heart and make all the difference.

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Essential Vitamins for Women

With so many vitamins and dietary supplements on the market today, deciding which vitamins are best for you can get overwhelming. Depending on your age, lifestyle, and diet, some vitamins take precedence over others. To help you out, we’ve put together a list of the essentials; whether you’re a woman in your 20s or 50s, we’ve got you covered.

20’s

Your 20s is the perfect time to implement a preventative plan and take control of your health. To begin, ensure you’re receiving a wide range of vitamins and minerals on a daily basis.

If you struggle to meet the daily recommended nutritional requirements through your diet alone, we highly recommend incorporating a multivitamin into your daily routine. For women specifically, look for a multivitamin that contains effective levels of vitamin A, C, D, and E.

  • Vitamin A is essential for preserving eyesight and healthy skin. Age-related macular degeneration (AMD) is the leading cause of blindness in North America, which is why we need to do everything in our power to prevent vision loss as we age.
  • Vitamin C and E fight free radical damage which is linked to many age-related diseases that affect your heart, eyes, skin, and brain.
  • Vitamin D helps your body absorb calcium which supports a healthy immune system and stronger bones.

Our Adult Multivitamin contains the daily recommended dose of vitamins A, C, D, and E. There’s also a wide range of added vitamins and minerals including calcium, magnesium, zinc, and biotin.

30’s

For many women, this period of life involves an increase in responsibilities such as being in the workforce full time, taking care of finances, childbearing, and raising a family. This increase in responsibility often leads to an increase in stress levels.

Stress has a long list of negative side effects. A few of them include:

  • health issues such as a weakened immune system,
  • skin issues like premature aging and acne,
  • and mental health issues such as anxiety and depression.

That’s why it’s extremely important to include a source of antioxidants in your daily routine to help combat stress. Not only do antioxidants fight stress, but they also strengthen your immune system to help prevent illness.

Vitamin C and E are both rich in antioxidant properties. Vitamin C, in particular, improves immunity and helps fight free radicals. As an added benefit, it protects your skin from environmental pollutants and supports the creation of collagen, which increases the skin’s elasticity and youthful look. Vitamin E helps fight inflammation, which is partly caused by stress, to ultimately slow down the aging process and promote healthy, youthful looking skin.

Dr Tobias Smart Immune contains powerful antioxidants including vitamin C and E that are naturally-derived from non-GMO ingredients like graviola leaf, raspberry, green tea, curcumin root and more.

40’s

A lot of health problems can stem from an imbalance in our gut. When your gut is off balance, it typically means you have a large number of bad bacteria. Bad bacteria increases as a result of things like stress, antibiotics, and chlorinated water.

Probiotics are beneficial bacteria that create a healthy gut and digestive system. They help eliminate the “bad stuff” in your gut like chemicals, toxins, and bad bacteria. The benefits of probiotics on women’s health are endless:

  • They help treat and prevent
    • Diarrhea
    • Irritable Bowel Syndrome
    • Urinary tract infections
    • Vaginal infections
    • Yeast imbalance
  • Promote gut health
  • Balance hormones
  • Support heart health

Keep in mind not all probiotics are the same. Different probiotic strains have different effects. That’s why we developed a probiotic specifically for women. Dr Tobias Deep Immune for Women contains probiotic strains that promote and support women’s health. It’s a powerful combination of probiotics, prebiotics and cranberry extract that work together to support yeast balance, urinary tract health, and a healthy digestive system.

50’s

Although this part of life involves many exciting moments, most women say menopause isn’t one of them! Let’s face it, menopausal symptoms are no fun, but there are supplements you can take to decrease them.

Look for a supplement that includes natural ingredients like black cohosh, dong quai, licorice and red clover. These ingredients have been shown to help balance hormones and decrease menopausal symptoms including the occurrence of hot flashes.

Dr Tobias Enlightened Woman is made with non-GMO ingredients, including black cohosh, dong quai, licorice and red clover, to help decrease unpleasant menopausal symptoms, naturally.

Important for all ages

Fish oil contains omega-3 fatty acids which are great for supporting overall health, especially for the heart and brain.

It’s important to find a premium quality fish oil that has high Omega-3 contents. Our best-selling Omega 3 Fish Oil only comes from fresh, wild-caught fish, so you get 3 times more Omega 3 fatty acids in each serving. It’s also designed with the perfect EPA to DHA ratio to help your body absorb Omega 3 and get the most out of every dose.

Please note these are general guidelines, as everyone has their own individual needs. It’s best to consult your doctor or physician to figure out what those needs may be.

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