Mindful Holiday Cheer

By Diana Leave a Comment

Being mindful during the holiday season can actually be achieved – with a little moderation and helpful tips. Tis the season to be jolly and imbibe responsibly in holiday spirits.  As women, this is especially critical because we metabolize alcohol much more slowly than our male counterparts.

 

As William Shakespeare so eloquently wrote in Mac Beth, Act II, Scene III:

 

“ Drink, sir, is a great provoker….Lechery, sir, it provokes, and unprovokes; it provokes the desire, but it takes away the performance.- “

 

Women need to be especially mindful when consuming alcohol.  There are various reasons for this:  their smaller body size, different % of body fat and slower enzymatic metabolism of alcohol.  All of these create a higher blood alcohol level in women compared to men. 

 

A “standard” drink means any alcoholic drink that contains approximately 0.6 fluid ounces or 14 grams of “pure” alcohol.  This equates to:

 

  • ·        12 fluid ounces ( fl.oz)  of regular beer
  • ·        8 fl.oz. of malt liquor
  • ·        4-5 ounces of table wine
  • ·        3 ounces of fortified wine ( sherry or port)
  • ·        2 ounces of cordial, aperitif
  • ·        1.5 fl.oz of “hard” liquor – 80-proof ( 40% alcohol content).

 

5 Holiday tips to stay mindful (and not hung-over the next day!)

 

1)      Drink lots of water.  Before ordering that glass of cabernet or margarita on the rocks, remember to drink a glass of water.  Have one glass of water per each alcoholic beverage.  Hydration (and moderation) is key!

 

2)      Eat food:  Choose healthy options, if possible.  Skip the salted chips with onion dip and go for the veggies with hummus dip.  By eating food, you will slow the rate of alcohol absorption into your body.

 

3)      Alternate with water or non-alcoholic drinks.  This will keep your hands busy as well as keeping you hydrated.

 

4)      Don’t cave into peer pressure.  If you don’t want to have that extra drink, politely say “No”.  You’ll be happy for it in the morning.

 

5)      Have a plan to get home safely.  Designate a driver for the evening who agrees not to drink during the evening’s festivities and is responsible for getting everyone home safely.  Or, take a cab if needed.    The cost of fare is well worth it!

 

For tips on how to stay mindful with all parts of life, please register for the Vibrantly You Well Being Symposium.   For the month of December, we will be cutting the price for each ticket, from $97 to $75!

 

Please see discount code: R & C to obtain discounted price.

 

A savings of $22 dollars a ticket!  Invite some friends and celebrate January with a boost of healthy energy and excitement!  To register, go to: www.vibrantly-you.com 

 

 

 

 

 

Lighting the way…

Dr. Diana

 

Filed Under: Being Present (Focus), Benefits, Brain-Memory, Challenges, Diet-Nutrition, Immune System, Mindfulness, Self-Care, Uncategorized Tagged With: , , , , , , , , , , , , , , , , , ,

Hot Flashes? Can’t take Hormones? Here’s some help with the Heat!

By Diana Leave a Comment

Hot flashes occur in over 85% of women during the years around menopause.  For many women, hormone therapy may not be an option for turning down the heat from night sweats and hot flashes.  After release of the Women’s Health Initiative (WHI) in July 2002, many women abruptly stopped their hormone therapy (HT) while others questioned their  safety.    Initial results from WHI showed an increase in breast cancer, heart attack, and stroke.  With a decade of hindsight we now better know the true risks and benefits of HT.  Even with this new evidence showing a major benefit in women starting hormone therapy near the time of menopause (within 10 years), there may still be many women who may not be able to take estrogen.   What are some of their options? 

Hot flashes, also known as hot flushes are very common.  These are commonly known “vasomotor symptoms” in the research and are categorized by severity and frequency:

  •  Mild: a feeling of warmth in the face, neck and chest.
  •  Moderate: feeling of warmth with sweating
  •  Severe: feeling of warmth, with sweating and loss of concentration

 

 

What are the options available for women who cannot take HT?

After reviewing numerous studies, I have compiled a list of non-hormonal prescription  and non-prescription medications which have been shown to decrease hot flashes.   Interestingly, many of these clinical trials were done in women with a history of breast cancer, receiving tamoxifen.  Furthermore, many of these trials had a very high placebo rate, i.e. those women not receiving the study medication   (placebo pill) showed  a high rate of benefit compared to those receiving the actual study medication.  This is known as the “placebo effect”.  In these studies, the placebo response rate ranged from 18-40%.

 

 

Non-hormonal/ Prescription Medications                                         

1)      SSRI’s/SSNRI’s : Best results occurred with Venlafaxine ( Effexor)  with 63% reduction in hot flashes in patients receiving 75 mg dose, vs. 45% in those receiving lower dose ( 37.5 mg) compared to 20% reduction in placebo group.  The next best was Paroxetine (Paxil), followed by Fluoxetine (Prozac).

2)      Gabapentin ( Neurontin); 45% decrease in hot flashes vs. 29% placebo, at dose of 300 mg three times a day.

3)      Clonidine ( Catapres): very few studies with only short term use, up to 12 weeks, reduces hot flashes by 15-20%., with dose of 0.1 mg/day.

4)      Belladonna/ergotamine tartrate/Phenobarbital combination ( Bellergal): decreased hot flashes by 75 % vs. 68% in placebo, dose of one tablet three times a day.

   Black Kohash plant

Non-hormonal /Non-prescription Options

1)      Black Kohash: This is the most studied and popular herb for treatment of hot flashes.   Results of studies show inconsistent results and dosages varied.  American College of Ob/Gyn ( ACOG) states that black kohash may be helpful in the short-term ( less than six months) treatment of women with vasomotor symptoms.

 

2)      Soy isoflavones: Studies showed inconsistent results. Some showed significant reduction in women with moderate to severe hot flashes.    ACOG recommends that soy and isoflavones  be used in the short-term , less than 2 years and that they should be used with caution in women with an estrogen-dependent cancer,  given the possible interaction with estrogen (39).

 

3)      Red Clover, Ginseng, Evening Primrose oil, Wild Yam: In clinical trials, no significant difference in hot flash reduction compared to placebo.  I have included these because many patients  frequently do use these remedies and do find some relief, although for only a short period of time

Take Home Tips:

1)      Hot flashes occur very frequently in women around the time of menopause and can significantly affect a woman’s quality of life.

2)      A thorough medical history should be taken to rule out other causes for hot flashes, such as thyroid disease.

3)      Evaluation of current medications and conditions should be considered with you and your health care provider to determine the best option for you, be it hormonal, or non-hormonal. 

4)      There are prescription medications available as well as herbal remedies.

5)      Consult with your health care provider before initiating any treatment.

Then you too, can be lying in the green grass…calm, cool and collected!

 

Lighting the way…

Dr. Diana

 

Citations:

  1. 1.      Roussouw, JE. Et al.  (2002) Writing Group for the Women’s Health Initiative Investigators.  Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women’s Health Initiative randomized control trial.  JAMA; 288: 321-33.

 

  1. 2.      Carroll, DG. (2006). Nonhormonal Therapies for Hot Flashes in Menopause. Am Fam Physician, Feb 1; 73 (3): 457-464.

 

 

 

Filed Under: Benefits, Brain-Memory, Diet-Nutrition, Hormones, HT-Testosterone, Immune System, Medications, Menopause, Relieving Pain (Emotional-Physical), Self-Care, Stress Relief, Uncategorized Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Is it “hot” in here? Getting Rid of the Heat- Introducing the “Kool Tool”!

By Diana Leave a Comment

Is it “hot” in here?  Getting Rid of the Heat- Introducing the “Kool Tool”!

Are you tired of those bothersome hot flashes?  Sweating during a meeting and losing your train of thought?  Soaking the sheets at night?

Well, you’re not alone!   Approximately eighty-five percent of the women in the United States are experiencing hot flashes of some kind as they approach menopause, and for the first few years after their periods stop.  In fact, 20-50% of women continue to experience them for up to 5 years and 15% will continue to have them their entire life!   Want some secret tips to turn down the heat?

 What are hot flashes?

A hot flash is a sudden, intense, warm feeling which occurs on the face, neck and upper body which can last for a few seconds, minutes or longer.   It can be accompanied by faster heart rate, sweating, and loss of thought.  Some women even experience an “aura”, an uneasy feeling just before the hot flash occurs, warning them of its imminent assault.   This flash is often followed by a flush, which leaves you reddened and perspiring.  At night, these same symptoms are called night sweats.

 

What causes hot flashes?

Hot flashes are usually caused by the hormonal changes occurring during menopause, specifically the precipitous decline in estrogen levels.   Some of these symptoms can also be affected by lifestyle and medications.  With the steep decline in estrogen levels during menopause, the brain experiences certain changes.  Specifically, the hypothalamus, the control center for appetite, sleep cycles, sex hormones and body temperature is affected.   The drop in estrogen confuses the hypothalamus to think that it’s “thermostat” is reading “too hot”.   

Because of this heat overload, your brain sends signals to vital organs to get rid of the heat.  Your heart rate quickens, blood vessels dilate and nervous system is activated with release of epinephrine, prostaglandins and serotonin.  Within seconds, the blood vessels in your skin dilate, radiating off heat, and sweat glands produce sweat to cool you off.    It has been reported that in some women the skin temperature can rise as much as six degrees Fahrenheit!  Your body cools down because it thinks it too hot, making you sweat during the middle of a board meeting or in the middle of a good night’s sleep.

Decrease hot flashes by avoiding these triggers:

  • Stress
  • Caffeine
  • Alcohol
  • Spicy foods
  • Tight clothing
  • Heat
  • Cigarette smoke

Get a Kool Tool!

This amazing product was developed by four incredible businesswomen living in San Diego, who are dear friends of mine.   I am an affiliate marketer with them.

 

 

Once I placed the Kool Tool around my neck a cooling sensation instantly spread across my neck and chest.  Wow, what a brilliant idea.  Now I’m using my Kool Tool at the office, on the tennis court, at the gym and while gardening outside.    It last for hours, is reusable, and is anti-microbial.  For me, it’s been a literal life-saver!

For my faithful blog followers, as an affiliate marketer, I am offering a special discount on the Kool Tool.  Simply go to my website: www.drdianahoppe.com and click the “store” button.  Then enter the following coupon codes:

Buy 2 and save $5: use coupon code:  DrD2for35

Buy 3 and save $10: use coupon code:   DrD3for50

Start feeling cooler today! 

 

 

 
Dr. Diana

Dr. Diana
Filed Under: Benefits, Diet-Nutrition, Exercise, Fun!, Hormones, Immune System, Life-Stages, Menopause, Products, Relieving Pain (Emotional-Physical), Self-Care, Stress Relief, Uncategorized Tagged With: , , , , , , , , , , , , ,

Cranberry juice for Bladder Infections: Fact or Folklore?

By Diana 1 Comment

 

We’ve all heard it.  ”Drink cranberry juice to flush out a bladder infection!”  Is this really a medical remedy?

The answer is, Yes!

According to new research published in Archives of Internal Medicine, cranberry- containing products, especially cranberry juice, protect women against bladder infections, especially those prone to recurrent infections. (1)
Bladder infections, or urinary tract infections (UTI’s), are on the most commonly acquired bacterial infections, leading to approximately 7 million office visits and 1 million visits to emergency departments each year in the US, with estimated annual cost of $1.6 billion dollars. Approximately, 40-50% of women will experience at least one episode of UTI during their lifetimes.   Some of my patients experience many more!

Fact or folklore?
For years, cranberry juice, and its derivative tablets and capsules, were perceived merely as a folk remedy to prevent UTI’s. Now, findings indicate that cranberry-containing products legitimately do contain powerful substances which protect against UTI’s – in the general population of women, as well as highly susceptible women, such as pregnant women or elderly patients.
The research reviewed 13 different randomized, controlled trials involving over 1,600 men, women and children of different populations including the elderly. The majority of trials were conducted in North America with the remainder performed in Finland, Italy and the United Kingdom.
How do cranberries help prevent bladder infections?
Cranberry ( genus Vaccinium) has been shown to contain a specific substance, known as A-type proanthocyanidins (PAC’s) which interfere with the way bacteria attach to the bladder wall.

To get a bit more technical, the PAC’s inhibit the adherence of P-fimbriated Escherichia coli (or E. coli, the most common bacteria leading to UTI) to urogenital mucosa. Cranberry juice was more effective than capsules or tablets, most likely due to the fact the women drinking the juice consumed approximately 2-3 glasses of cranberry juice /day and thus were better hydrated. The exact dose of PAC’s to prevent UTI’s has yet to be determined, so limit your intake of juice and increase water intake.
Here are 5 tips to decrease your risk of UTI.

1) Stay hydrated. Drink 6-8 glasses of water every day. If you feel some symptoms of UTI coming on, such as burning when you urinate or urinating more frequently, add 1-2 glasses of cranberry juice to your daily intake. (One caution: cranberry juice contains a large amount of sugar so if you are diabetic, speak with your physician before this.)

2) Be careful with personal hygiene. Always clean your genital area from front to back to avoid spreading bacteria from your rectum to your vagina.

3) Urinate after sex. This will help flush out the bacteria that may be heading towards your urethra, which is the opening where urine comes out from your bladder.

4) Avoid the use of scented soaps, feminine deodorants and colored toilet paper. These may contain chemicals which can irritate your genital area.

5) Avoid prolonged activities that may increase urinary tract infections such as prolonged bicycle rides, horse riding or motorcycles. Instead, take a break every 1-2 hours and empty your bladder.
If you are persistently prone to UTI’s, especially after having sex, your physician may prescribe an antibiotic which will prevent these infections.

So stock up on some cranberry juice! Your bladder will thank you for it.

Lighting the way…

Dr. Diana

Dr. Diana

Citations:

1) Wang, CH., et al(2012).  Cranberry-Containing Products for Prevention of Urinary Tract Infections in Susceptible Populations:  A Systematic Review and Meta-Analysis of Randomized Controlled Trials.  Arch Intern Med; 172 (13); 988-996.

Please share any other tips you may have to reduce or treat bladder infections.  The Listen To Your Libido Community is waiting to hear from you!

Filed Under: Challenges, Diet-Nutrition, Medications, Medications, Physical Issues, Self-Care, Stress, Uncategorized Tagged With: , , , , , , , , , , ,

Chocolate: The Aphrodisiac with Startling Health Benefits!

By Diana Leave a Comment

Yes! Chocolate is actually GOOD for you! (not to mention its ability to spice up your life in the bedroom)

For centuries, chocolate has been claimed to be an aphrodisiac, fueling libido. In fact, the early Aztecs in approximately 1100 BC were the first on record to draw a link between the cocoa bean and increased sexual desire.
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Filed Under: Aphrodisiacs, Aphrodisiacs, Diet-Nutrition, Fun!, Recipes, Self-Care

A Recipe for Instant Energy Soup

By Diana Leave a Comment

So, the holidays are officially behind us… and if you’re like me, you’ve settled back into your routine, which may include a few New Year’s resolutions that you’re determined to keep.

A popular resolution among women (and men for that matter) is to be more conscious of what we’re putting in our bodies so we can shed those few extra holiday pounds and stay on the path to optimal health and wellness. Well, I have a special treat for you.
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Filed Under: Diet-Nutrition, Recipes, Self-Care

Peppermint Oil – The Cure for Holiday Over-Indulgence?

By Diana Leave a Comment

Did you know that the average American gains approximately 7 pounds during the holiday season? Yes, the holidays are a time to eat, drink and be merry – and there some sure-fire ways to counter this holiday over-indulgence and unwanted weight gain.

Through some researching, I came up with the following 7 tips to help dampen the desire to over-indulge and still keep the season bright!

7 Tips to Cure Holiday Over-Indulgence:

1) Eat something light before going to a party, such a protein bar or handful of nuts – preferably almonds or walnuts. This will make you feel more full. When you are ravenous, you tend to make poor food choices, eating too much and too quickly.

2) Say “no” to food offers. If you don’t want to eat it, simply say no. You have the right to choose what you put into your body…it is your palace, right?

3) Alternate alcoholic drinks with non-alcoholic ones, such as plain or sparking water. This keeps your hand well occupied and body well hydrated.

4) Know your calories and choices. A 6 –ounce beer or 4 ounce glass of wine contains approximately 100 calories, mixed drinks about 200 calories… and an 8 oz cup of eggnog- a whopping 400 calories! These drinks can really pack on the calories while still making you feel hungry. So choose wisely!

5) Love your veggies: When you’re in the buffet line, have vegetables make up 50% of your plate. This will decrease the amount of carbohydrates and high calorie favorites that you might pile onto your plate.

6) Portion control: Put only 1 scoop of mashed potatoes, take only 1 dessert tart – yes, you’re still allowing yourself the pleasure of these foods without over indulging in them.

7) Have a bottle of peppermint essential oil in your purse or pocket. When you’re hungry, take 2-3 whiffs of this magical potion and you will feel less hungry. Why? Peppermint acts on the hunger center in your brain to fool it to feel satisfied. Apparently, peppermint gum and mints don’t work as well as the olfactory version. So, think of dabbing a few drops on your partner’s neck and you’ll both feel satisfied!

Try to follow these tips… you’ll enjoy the holidays and have no regrets after!

Filed Under: Diet-Nutrition, Self-Care, Uncategorized

Top 5 Recommendations For Achieving (And Maintaining) A Healthy Libido!

By Diana Leave a Comment

Why not put yourself on the road leading to a more satisfying sex life?  It’s NEVER too late to put the fun back into living – and into your relationship.

Here are my Top 5 Recommendations for Achieving (and maintaining) a healthy libido:
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Filed Under: Diet-Nutrition, Friendship, Self-Care, Sleep

Lost your mojo? 5 ways to re-ignite those flames of desire.

By Diana Leave a Comment

photo credit: Herval

Has your sex life taken a dive even though you are still interested in your partner?  You are not alone.  According to the recent 2009 Sex, Romance, and Relationships Survey released by the AARP in May 2010, people’s sex drives have been dropping at an alarming rate(1).  The study, which included a random sample of 1,670 American men and women aged 45 and older, reveals some intriguing findings.  Between 2004 and 2009, the percentage of people in the 50s who say they have sex once a week dove nearly 10 points for both sexes (women dropped from 43 to 32% and men from 49 to 41%).  Other age groups also show similar decreases.

One alarming statistic of this survey shows how sex has definitely “cooled down” for many menopausal women.  Approximately 1 in 5 women in their 50s say they’d be quite happy to never have sex again.  About 1 in 50 men in their 50s agree.

Every day in my gynecological practice, I see perimenopausal and menopausal women concerned about their lost desire, or the “urge to merge” as I like to call it.

Let me share 5 ways that you can re-ignite those flames of desire:
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Filed Under: Challenges, Decreased Libido, Diet-Nutrition, Drive Differences, Life-Stages, Meditation, Mindfulness, Self-Care, Sleep, Stress Tagged With: , , , , , , , , , , , , , , , , ,

The Link between Carbohydrates and Hormones

By Diana Leave a Comment

Doctor holding carrots.photo credit: Ron Chapple Studios

Switching from a high-fat, refined-carbohydrate diet to one containing more organic, raw and unprocessed foods has proved to be beneficial in regulating women’s hormones.  Fatty tissue contains an enzyme that converts adrenal steroids into estrogen.  The more fat you take in and the higher amount of body fat you have, the higher the rate of conversion of estrogen in your body, resulting in overall higher estrogen levels.  Decreasing the amount of fat in your diet can therefore help to better balance your hormone levels, as well as to dramatically decrease your risk for heart disease.
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Filed Under: Diet-Nutrition Tagged With: , ,
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