Yoga May Reduce Menopause Discomforts (New Study)

🧘‍♀️ A new study showed yoga helped with:

✔️ psychological health

✔️ physical concerns

✔️ urogenital issues

This was a randomized controlled trial in women between the ages of 40 and 60. Compared to no intervention, practicing yoga significantly reduced self-reported concerns in all of those areas listed.

(PMID 38709129)

Because of declining hormones at menopause, exercise becomes more important than ever to support bone health, weight, mood, sleep, and more.

If you’re looking to freshen up your exercise routine, think about getting a mix of:

1️⃣ Strength training (free weights, weight machines, resistance bands, squats, push-ups, etc.)

2️⃣ High-intensity interval training (HIIT involves short bursts if intense exercise)

3️⃣ Aerobic exercise (walking, running, biking, etc.)

4️⃣ Balance & flexibility training (yoga, tai chi, pilates)

What’s your favorite way to move?

Let me know in the comments 👇

#yogaforhormones #healthnews #hormonehealth #hormonebalance #elementsnatmed

Nutrients Missing from Low-Carb Diets?

💥 🗞️ New Study!!

When compared with diets not restricting carbohydrates, low-carb diets may lead to nutrient depletions—especially of some B vitamins and magnesium.

This recent study found that some of the nutrient requirements not being met by low-carb diets included thiamine (vitamin B1), iron, calcium, magnesium, and selenium.

Red blood cell levels of thiamine were lower and low levels of magnesium were more common in people following a low-carb diet.

This is not medical advice.

This is just something to be aware of if you have chosen to follow a low-carb diet.

It is always best to make dietary changes under the guidance of a practitioner who understands nutrition, metabolism, and supplementation.

This is our specialty.

🌱 Get started at our practice through the link in our bio!

REFERENCE:
Churuangsuk C, Catchpole A, Talwar D, et al. Low thiamine status in adults following low-carbohydrate / ketogenic diets: a cross-sectional comparative study of micronutrient intake and status. Eur J Nutr. Published online July 5, 2024. [link]

Goitrogenic Foods: Good to Know

How to safely eat goitrogenic foods 👉

You may have heard of “goitrogens,” or foods that interfere with thyroid function. Specifically, these foods interfere with the uptake of iodine into the thyroid gland and the ability of the thyroid to make thyroid hormones.

But when you see a list of goitrogenic foods, you’ll notice that many of these foods are healthy and nutrient-dense foods, like:

🥦 Broccoli, cauliflower, kale, Brussels sprouts, & collards

🥜 Flax seeds, pine nuts, & peanuts

🍠 Millet, corn, & sweet potatoes

🥢 Tofu, tempeh, edamame, & soy milk

While it’s possible for these foods to cause thyroid problems, most people are able to eat moderate amounts without them affecting the thyroid. Here’s what’s good to know:

🔥 Steaming, boiling, or fermenting these foods reduces the goitrogenic effect

🧂 People with an underlying iodine deficiency are at a higher risk of developing thyroid problems when consuming goitrogens

🥦 The biggest risk comes in when these foods are consumed raw and in concentrated amounts (like juices)

Dietary choices always need to be individualized, which is why it is best to work with a knowledgeable practitioner.

🌱 Get started at our practice through the link in our bio!

#goitrogen #thyroidhealingfoods #thyroidhealthyfoods #thyroidnutrition #elementsnatmed

Reference

Petroski W, Minich DM. Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020;12(10):2929. Published 2020 Sep 24. [link]

Tired of Talking About Food? Try These Things.

For anyone wanting better blood sugar regulation ➡️

While foods have a big effect on blood sugar, so do other lifestyle choices! Here are 5 non-food-related ways to support healthy blood sugar balance:

✅ Daily Movement 🤸‍♀️

✅ Walks After Meals 🚶‍♀️

✅ 7+ Hours of Sleep 😴

✅ Plenty of Water 💧

✅ Stress Management 🧘‍♀️

Nothing happens in isolation.

That’s why we always take a whole-body, whole-person, and whole-life approach to healing.

📲Tag a friend in the comments who might want to hear this!

Blood Sugar Problems in the Family? Open Up.

Factors that influence blood sugar balance 👇

But first, if blood sugar problems run in your family, that does not mean you are destined for them too.

Genetics and age are admittedly 2 factors you cannot control.

But there are many other factors that also influence your risk for insulin resistance and blood sugar problems.

Factors you CAN control include:

✅ Diet

✅ Exercise

✅ Stress

✅ Hormones

✅ Sleep

When you tip the scales in your favor by optimizing these factors you can control…

…you set yourself up for a lifetime of health 🙌

📲Tag a friend in the comments who might find this helpful!