hormone health

Why Is My PMS So Bad​? PMS What It Is // Symptoms // Progression // Remedies Do you feel bloated, irritable, or extra hungry right before your period? Maybe you experience cramping or crying spells. If these symptoms are familiar and appear month after month, you may have premenstrual syndrome (PMS). For most women, the symptoms of PMS are uncomfortable yet manageable. But after a while, many women find their monthly cramping intensifies or their cravings rev out of control. If you’re among them, you’re likely frustrated and seeking answers. There are a number of reasons why PMS symptoms worsen — fortunately, there are a number of ways you can ease them. Read on to learn why you may be experiencing worsening PMS symptoms all of a sudden as well as some natural remedies that can help with symptoms of PMS. What Is PMS? Premenstrual syndrome, or PMS, is a combination of physical, emotional, and/or behavioral symptoms experienced by most women in the days or weeks prior to their period. These symptoms can vary widely in duration and intensity, ranging from brief and mild to protracted and severe. What Are Common Symptoms of PMS? The sharp drop in hormones that follows ovulation can impose a wide range of physical and emotional costs. Some of the most common symptoms of PMS include: Night sweats Cramping Decreased sex drive Trouble sleeping Hot flashes Irritability Mood swings Fatigue Weight fluctuations Brain fog Bloating or gassiness Food cravings Mild constipation or diarrhea Feelings of sadness Headache or backache Nervousness For some women, PMS can start up to five days before their period. In most cases, the symptoms stop once menstruation begins and hormone levels start rising again. Not all women experience PMS, and not all cases of PMS can be self-diagnosed. If you are experiencing symptoms that interfere with your daily life, consult a healthcare professional for evaluation and guidance. BODi is proud to partner with Hello Alpha, a telemedicine platform that specializes in women’s health. They offer 24/7 messaging with licensed clinicians, prescribe and deliver medications, and provide confidential, personalized guidance on weight loss, mental health, and matters of hormonal imbalance. Does PMS Get Worse With Age? PMS strikes as many as three in four women at some point in their lives. Usually, the symptoms are mild, but they can compound with age. So, if you experience worsening PMS symptoms all of a sudden, know that women in their 30s are more likely to do so, but it’s still important to consult a healthcare professional for evaluation and guidance. PMS and perimenopause Symptoms of PMS also tend to get worse during the transition to menopause — known as perimenopause — thanks to the wide fluctuations of hormones, says Maureen Whelihan, M.D., a board-certified obstetrician-gynecologist with Elite GYN Care in Greenacres, Florida. Perimenopause usually starts when you reach your mid-40s and can last up to 10 years. You’re more likely to see a surge in PMS symptoms during perimenopause if you’re already sensitive to mood changes during your menstrual cycle. But even women who have encountered only mild symptoms — or who’ve never had PMS before — may experience it once they reach the transition to menopause, Dr. Whelihan says. PMS and birth control Research shows that women who use hormonal birth control may also be more likely to experience PMS, with their odds increasing over time. However, other research finds that combination birth control pills that contain both estrogen and progesterone or the hormone drospirenone may actually help with PMS symptoms. Natural Remedies for PMS The good news is, you don’t have to suffer from PMS month after month. Mild to moderate symptoms may be eased through lifestyle changes that can boost your physical, hormonal, and mental health. For those whose symptoms are severe, it’s best to consult a healthcare provider for more aggressive treatment options. For everyone else, here’s how you can help reduce PMS symptoms naturally through healthy eating and activity. 1. Strength and cardio exercise Regular physical activity is a non-negotiable part of your PMS action plan. Movement helps lower stress and boost mood, which can help tame PMS symptoms like tension, physical discomfort, irritability, fatigue, bloating, anxious feelings, and sadness. And a recent study found no significant difference between the positive effects of strength training versus aerobic exercise on PMS symptoms like pain, concentration, water retention, and negative affect, making them co-equal contributors to help alleviate many symptoms of PMS. Exercise also helps shrink bloating by helping decrease hormones that cause water retention while stimulating the release of feel-good brain chemicals that help reduce pain. If you need to take it easy Of course, you might not be up for your usual workout if your symptoms include cramping, gassiness, or muscle aches. Aim for some form of movement anyway, even on days you’d rather not. “Even gentler forms of exercise like walking can help manage PMS symptoms,” says Roshni Patel, DO, a board-certified obstetrician-gynecologist at HerMD in Millburn, New Jersey. Other gentle activities to consider when you’re PMS-ing include: Pilates Light resistance training Yoga Swimming Aim to meet the physical activity guidelines set by the Centers for Disease Control and Prevention (CDC). That means getting at least 150 minutes of moderate-intensity aerobic exercise and two full-body strength sessions per week. 2. Eating the right foods Alleviating PMS symptoms can often be as simple as watching what food you put on your plate. Eating a nutritious, balanced diet throughout the month is a great way to help reduce PMS symptoms (or at least ease their severity). Research indicates that some of the best foods for PMS are fresh and unprocessed. Here are a few examples: Fatty fish: salmon, mackerel, tuna, herring, sardines Nuts and seeds: walnuts, cashews, pumpkin seeds, flax Dairy products: Greek yogurt, cottage cheese Whole grains: oats, barley, quinoa, wild rice, farro Lean meats: chicken breast, white fish, pork loin Fruits and vegetables: leafy greens, berries, avocado Foods high in omega-3 fatty acids may help with PMS symptoms that

Considering Hormone Balance Supplements? Read This First Hormone Balance Supplements Symptoms  //  Vitamins //  Herbs  //  Other Supplements // Conclusion “There are no bad soldiers, only bad generals.” Whether or not that saying is true during war, it’s definitely true in your body, where endocrine issues are usually not so much a matter of good or bad hormones but the right amounts of those hormones. When the generals in our bodies — e.g., glands and organs — make bad decisions, hormonal imbalance can result, creating chaos for women as they enter perimenopause and menopause, which can begin as early as their mid-30s. While there are countless different causes of hormonal imbalance, stress and its downstream effects — elevated cortisol and often subsequent blood sugar levels, trouble sleeping, and weight gain, among others — can at times be addressed with simple changes to lifestyle. A balanced diet, healthy movement, stress-reduction techniques, sleep, and supplements all help to balance hormones. In this article, we’ll focus on science-backed supplements that help support hormone balance. Get relief from symptoms of hormonal imbalance with Belle Vitale, a complete lifestyle program that includes supplements to help support metabolism and healthy blood sugar. Click here to learn more. Signs and Symptoms of Hormonal Imbalance There is a wide range of symptoms that can be associated with hormonal imbalance. The most common include: Fatigue Mood swings Brain fog Hot flashes Weight gain Irregular periods Problems sleeping “Mood symptoms tend to appear first, then our menses may change, and we begin to feel tired, we have difficulty sleeping, and our bodies tend to [accumulate] weight around the middle,” says Dr. Wendy Ellis, ND, a naturopathic physician with 20 years of experience working in the area of menopause. “Although a natural part of aging, this period of time is very stressful for women.” Stress is among the areas that are partially within our control, and bears special attention due to the unique cascade of effects associated with it — namely, the cortisol response. In times of acute distress, this response can be really helpful: Adrenaline is released, elevating heart rate for heightened function Cortisol is released, which deploys glucose to meet the resultant need for fuel Allowed to persist, however, this can disrupt the relationship between the body’s stress response system (called the hypothalamic-pituitary-adrenal axis, or HPA axis) and its reproductive health system (the hypothalamic-pituitary-gonadal axis, or HPG axis). Continual stress can beget the continual release of cortisol, causing issues like higher blood sugar levels, weight gain, trouble sleeping, and more. The result can disrupt hormone production — including estrogen — and lead to menstrual cycle issues such as missed and irregular periods, mood changes, and other symptoms. A number of vitamins, minerals, herbs, and other supplements have been scientifically researched for their help in mitigating these effects by either reducing their prevalence and/or severity. Vitamins and Minerals That Can Help Support Hormone Balance In addition to dietary and lifestyle changes, there are certain vitamins and minerals that are particularly important to help support hormonal balance. Many women have gaps in their diet and may struggle to meet their nutritional needs, which is where supplements can help. Keep in mind that supplement recommendations should be discussed with your doctor and dietitian, as needs can vary based on symptoms, medical history, dietary intake, medication use, and more. 1. Magnesium* Recommended intake: 420 mg/day Roughly two-thirds of adults don’t consume enough magnesium, a mineral that plays a vital role in the regulation and secretion of hormones that serve a wide range of functions: Stress response. Research finds that magnesium may influence susceptibility to stress, while stress may, in turn, affect levels of magnesium in the body. It is believed magnesium may subsequently help support healthy cortisol levels. Insulin sensitivity. A similar bi-directional relationship has been researched between insulin sensitivity and magnesium deficiency, which may impact the release of insulin. Thyroid function. Magnesium assists in the balanced secretion of thyroid hormones and also plays a key role in the secretion of the active form of thyroid hormone triiodothyronine (T3). Bone health. Magnesium influences hormones that regulate bone composition, including parathyroid hormone and calcitonin, which help maintain healthy calcium levels. 2. B vitamins* The B vitamins comprise a group of essential nutrients that play pivotal roles in various bodily functions, with two being of particular interest in hormone health. Vitamin B5 (pantothenic acid)*: Helps promote energy production through its role in the metabolism of carbohydrates, fat, and protein and is essential for hormone production. Recommended intake: 5 mg/day Vitamin B6 (pyridoxine)*: Is key to hormone metabolism and the synthesis of neurotransmitters, which are chemical messengers that facilitate communication between cells. Recommended intake: 1.6 mg 3. Vitamin D* Recommended intake: 20 mcg (800 IU)/day Ninety-four percent of Americans aren’t consuming vitamin D — which is itself considered a hormone — in recommended amounts from food and beverages. That can be problematic, since it aids in a variety of processes: Plays a critical role in the activation of hundreds of genes. Helps regulate calcium levels. May play a role in supporting the synthesis of thyroid hormones. May help enhance the function of cells that secrete insulin, which may lead to helping enhance insulin sensitivity. Vitamin D deficiency may impact the production of various sex hormones, including progesterone and testosterone. Vitamin D3, known also as cholecalciferol, is the preferred form of the micronutrient which, evidence suggests, increases blood levels of vitamin D more effectively and maintains these higher levels longer than vitamin D2 does. 4. Zinc* Recommended intake: 11 mg/day Zinc is a mineral that serves as a structural component of sex hormone receptors. And, given that it also acts like an antioxidant in the body, zinc may help protect sperm and eggs against damage from free radicals. 5. Iodine* Recommended intake: 150 mcg/day Iodine is a crucial component of two thyroid hormones — thyroxine (T4) and triiodothyronine (T3) — that regulate important biochemical processes, including protein synthesis and enzyme function, and are vital for a healthy metabolism.

7 Ways to Boost Your Libido Naturally Low Libido Signs  //  Causes  //  Relief  //  More Help If you’ve experienced a dip in your sex drive recently, you may be wondering whether it’s merely a brief lull or a more serious sign of low libido. It’s normal for your needs to ebb and flow over time. Your sex drive may decrease when you’re between relationships, squabbling with your partner, or dealing with work stress. Likewise, it may rev up if you’re in a new relationship, feeling extra-confident, or rewatching Bridgerton. It’s also common for female libido to slow down with age, especially during perimenopause and menopause. Research suggests up to 55 percent of women experience decreased sexual desire during menopause. So what causes low libido, and how can you increase your sex drive naturally? That’s what we’re here to find out. Get relief from symptoms of hormonal imbalance — like low libido — with Belle Vitale, a complete lifestyle program. Click here to learn more. Signs of Low Libido​ There’s no one-size-fits-all metric that defines a healthy libido, so focus on how you feel about your current frequency. “Everyone’s sex drive is different, so ‘normal’ really depends on what feels natural and fulfilling for you,” says Edmond Hakimi, DO, an internal medicine physician and medical director at Wellbridge. Some common signs of low libido include: Persistent lack of interest in sexual activity Fewer sexual thoughts Difficulty becoming aroused Feeling disconnected emotionally or physically during intimacy “If these changes bother you or are affecting your relationships, it could be a sign of low libido,” Hakimi adds. “The key is to pay attention to how you feel and whether your desire matches what you want for yourself and your relationship.” What Causes Low Libido in Women​?​ If you’ve been dealing with lower-than-usual libido, a variety of physical, emotional, and social factors could be contributing. Here are a few of the most common causes of low sex drive in women. Stress “Chronic stress is one of the biggest libido killers out there,” says Holly Wood, PhD, LMFT, a doctor of human sexuality and AASECT-certified sex therapist based in San Clemente, California. “When you’re constantly stressed about work, finances, or other life pressures, your body releases stress hormones like cortisol, which can interfere with your ability to relax and enjoy sexual experiences.” The cortisol response is meant to address immediate threats, ordering the release of adrenaline and blood sugar and deprioritizing other body functions. But chronic stress can make this response constant, taking a toll on your energy level and motivation, sidelining reproductive function, and causing physical symptoms like tension and fatigue. All of this may make it harder to get in the mood, Wood says. Hormone changes “Hormones like estrogen, progesterone, and testosterone are major players in sexual desire,” Hakimi says. “When these hormones are in balance, libido tends to be stronger.” But when hormones are out of balance, or hormone levels start to decline with age, you may notice changes in your libido. “During perimenopause and menopause, estrogen levels drop, which can lead to vaginal dryness and discomfort during sex, while declining testosterone levels can reduce sexual interest,” Hakimi adds. Relationship issues If your relationship has been strained recently, that can dampen your desire. “Unresolved conflicts, lack of communication, or trust issues with a partner can create emotional distance, which can turn into physical distance,” Wood says. “If you’re not feeling connected or secure in your relationship, it’s natural for your desire for intimacy to decrease.” Alcohol, smoking, and other substance use A recent meta-analysis, which involved more than 50,000 women across seven studies, found that alcohol increases the chance of sexual dysfunction in women by 74 percent. “While a drink or two can sometimes help people relax, excessive alcohol consumption can actually lower your sex drive over time,” Wood says. “Alcohol is a depressant, and drinking too much can interfere with the body’s ability to experience arousal.” Smoking can also interfere with your sex drive. Research has linked it to hormone fluctuations that can cause sexual dysfunction in women. Recreational drug use may also lead to long-term changes in sexual function, Wood adds. Underlying health concerns Certain chronic illnesses may cause physical symptoms that make sexual activity less comfortable or desirable, Wood says. If you or your partner are experiencing sexual dysfunction, that can also affect your libido. Negative past experiences and certain mental health issues (including depression, anxiety, and negative body image) may also have an impact. If you feel you are experiencing sexual dysfunction that may be medical or psychological in origin, you should consult with a healthcare professional. 7 Natural Ways to Increase Libido No matter what’s causing low libido, there are a few simple measures you can take to try to recharge your sex drive. And even beyond the bedroom, these healthy habits can help improve your overall wellbeing and hormone balance. 1. Practice mindfulness for stress relief Keeping your stress level in check can help prevent those spikes in cortisol that can disrupt hormonal balance. “To manage stress, try mindfulness practices like meditation or deep breathing exercises,” Hakimi says. You can start by practicing mindfulness in non-sexual situations, and then gradually introduce those concepts during moments of intimacy: Minimize distractions, focus on your breathing, and train your attention on the moment. 2. Increase your physical activity “Exercise benefits libido by improving blood flow, boosting mood, and reducing stress — factors that all enhance sexual health,” Hakimi says. “Regular physical activity also helps balance hormones and boosts confidence in your body.” To help boost libido, he says, your workout routine should include a mix of: Cardiovascular exercise for circulation Strength training to support hormonal health Yoga or Pilates for reducing stress and enhancing overall wellbeing 3. Eat for the sex life you want The Western diet is indirectly linked to sexual dysfunction. Replacing it with one that’s whole, balanced, and nutrient-rich may help improve heart health, hormone balance, and energy levels — all of which can

Mood Swings Wreaking Havoc? Try 7 Natural Remedies Maybe you’re having a relatively relaxed day, when a minor inconvenience suddenly makes your blood boil. Or perhaps you’re watching a random commercial and catch yourself crying for no reason. If either or both sound familiar, you know how disruptive rapid mood swings can be. Most people deal with mood swings from time to time, but some can be more systemic than others, representing something larger. Either way, there are simple steps you can take to keep moodiness to a minimum. Here’s what you need to know. What Are Mood Swings​? Mood swings are sudden and intense changes in your emotions. It’s normal for your mood to shift throughout the day to reflect your current situation. For example, your vibe is naturally going to be different when you’re relaxing on your couch than when you’re stuck in bumper-to-bumper traffic on your morning commute. Mood swings, however, can feel like an emotional rollercoaster. You may abruptly go from happy to sad, or from calm to angry, and your emotions may feel out of control or unpredictable. “Everyone has emotional ups and downs — it’s part of being human,” says Harold Hong, MD, a board-certified psychiatrist. “But mood swings are more intense, often come on suddenly, and can feel disproportionate to what’s happening around you.” Get relief from symptoms of hormonal imbalance — like mood swings — with Belle Vitale, a complete lifestyle program. Click here to learn more. Mood Swings: Symptoms When it comes to emotionally-charged situations, some people are naturally more sensitive than others — and that’s OK. But if you’re dealing with mood swings, that can sometimes signal an underlying health issue. So, how can you tell if you’re having a healthy emotional response versus extreme mood swings? According to Dr. Hong, some telltale signs of mood swings include: Sudden or extreme changes in mood for no apparent reason Emotional shifts that can disrupt your relationships, work, or daily activities A pattern of emotional changes that aligns with your menstrual cycle or the start of perimenopause or menopause “Hormonal mood swings also tend to come with other physical symptoms — like fatigue, hot flashes, night sweats, or changes in appetite,” Dr. Hong adds. “On the other hand, mood swings caused by mental health issues are typically more persistent and less cyclical. Speaking with a healthcare provider and possibly getting your hormone levels checked can help pinpoint the cause.” What Causes Mood Swings​? It may feel like mood swings strike for no good reason, but there are a few factors that can trigger these sudden highs and lows. Hormones “Hormones play a massive role in regulating our mood,” Dr. Hong says. “When they fluctuate, our emotional state often follows.” There are a few key ways in which hormones can contribute to sudden changes in mood: Your monthly cycle. Changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings for many women, Dr. Hong says. One study found that 64 percent of women experience mood swings as a symptom of premenstrual syndrome (PMS). Hormone transition periods. Research suggests the major hormonal shifts during perimenopause, menopause, and the postpartum period can have a profound effect on mood. “For example, during perimenopause, dropping estrogen levels are linked to irritability, anxiety, and feelings of sadness,” Dr. Hong says. Around 40 percent of women experience mood symptoms during perimenopause, and up to 85 percent of women deal with postpartum mood swings. Other hormone changes. Any time your hormones are a bit out of balance, it can impact your mood — and that can affect anyone. “Men aren’t immune to hormonal mood swings,” Dr. Hong says. “Testosterone levels naturally decline with age, and sudden drops or imbalances can cause irritability and fatigue.” Stress “Stress is one of the biggest drivers of mood swings,” Dr. Hong says. “When you’re stressed, your body releases cortisol — which, in small doses, is helpful. But when it builds up over time, it can wreak havoc on your mood, sleep, and overall health.” Lack of sleep Research suggests skimping on sleep can lead to a more negative mindset and make it harder to manage your emotions. “Sleep and mood are deeply intertwined,” Dr. Hong says. “Poor sleep can amplify irritability, anxiety, and emotional instability.” Sedentary lifestyle If you’re not getting enough movement, that can also affect your wellbeing. One study found that just 30 extra minutes of sedentary time per day led to increased mood disturbances after only two weeks. “Exercise is one of the most potent tools for stabilizing mood swings,” Dr. Hong says. Poor nutrition What you eat can affect brain function, including your ability to regulate mood. Refined sugars are one of the biggest culprits — not only can they spike your blood sugar, which can trigger mood swings, but research suggests that excessive sugar consumption can affect your emotional response to stress and anxiety. Underlying conditions Occasionally, mood swings can signal a more serious issue such as a mood disorder, a medication side effect, or an underlying medical issue that’s causing a hormone imbalance. “If mood swings persist, become disruptive, or feel overwhelming, you should contact a healthcare professional,” Dr. Hong says. How to Reduce Mood Swings Naturally No matter what’s causing your mood swings, there are simple steps you can take to help stabilize your mood. 1. Exercise routinely Regular activity not only benefits your physical health, but it can also help to combat mood swings. “Moving your body releases endorphins — your brain’s natural ‘feel-good’ chemicals — which can immediately improve your mood,” Dr. Hong says. “Aerobic activities like running, brisk walking, or swimming are particularly effective because they reduce stress hormones like cortisol.” Pilates and tai chi are also excellent because they combine physical movement with relaxation techniques. 2. De-stress consistently Over time, chronic stress can lead to anxiousness and fatigue, as the physiological response persistently places you in a harrowing and exhausting state of high alert. This can can make it difficult to control