Aging Happens in Bursts (new study!)

This might explain a few things.

A new study tracking 108 Californians between the ages of 25 and 75 found that human aging is not linear! Instead, they found bursts of disruption in molecular markers of aging at 2 points in time:

▪️ Around the age of 44, changes occur that affect the metabolism of lipids, caffeine, and alcohol

▪️ Around the age of 60, changes occur that affect immune function, kidney function, and the metabolism of carbohydrates

The study used the words “waves” and “crests” to describe the moments across the lifespan when aging activities spike. At both the age 44 and age 60 crests, muscle and skin aging also accelerated.

Do you think your body has hit one of these aging bursts?

PMID 39143318

REFERENCE:

Shen X, Wang C, Zhou X, et al. Nonlinear dynamics of multi-omics profiles during human aging. Nat Aging. Published online August 14, 2024. [link]

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

Things I Skip for My Hormone Health

Things I avoid for my hormone health:

🚫 Receipts

🚫 Plastic Bottles

🚫 Fragrances

🚫 Food Dyes

(Here’s why 👇)

All of these things contain 💥xenoestrogens💥

Xenoestrogens are chemicals in everyday products that have estrogen-like effects.

Exposure to these chemicals has been linked to:

▪️ Uterine fibroids

▪️ Endometriosis

▪️ Infertility

▪️ PCOS

▪️ Early menopause

▪️ Early puberty

As well as cancers, metabolic disorders, obesity and more 😢

The point is not to fear everything we breathe, eat, smell, or touch. The point is to understand simple things we can do to minimize exposures to xenoestrogens and endocrine disruptors on an everyday basis over time.

Here are some things anyone can do:

💧 Carry a glass or stainless steel water bottle rather than plastic

💸 Opt to skip printed receipts

🧴Choose fragrance-free cleaning products

🍭 Avoid synthetic food dyes

🌽 Purchase organic foods

💋Choose personal care products that are paraben-free

🌱 Use air purifiers and/or house plants to keep indoor air clean

Think of your body as a bucket. Chemical toxins are always pouring into the bucket, and your natural detox pathways are always draining those toxins out. As long as you are clearing out toxins faster than they are building up, you’ll stay in a space of health.

Drop me a ❤️ if you learned something new!

#xenoestrogens #hormonedisruptors #endocrinedisruptors #hormonehealth #elementsnatmed

REFERENCES:

Ahn C, Jeung EB. Endocrine-Disrupting Chemicals and Disease Endpoints. Int J Mol Sci. 2023;24(6):5342. Published 2023 Mar 10. [link]

The Endocrine Society. Endocrine Disrupting Chemicals: Threats to Human Health [link]

For YOU: Tiny Habits to Stop Stress

In case you haven’t noticed…

Stress is not just an emotional experience. It can disrupt just about every aspect of our physical health as well—mainly because we have a physiologic response to stress no matter what the trigger. It can contribute to:

✖️ belly fat

✖️ trouble losing weight

✖️ period problems

✖️ blood sugar swings

✖️ sleep struggles

✖️ groggy mornings

✖️ digestive issues

But we have the power to stop stress in its tracks—every day and all day, with tiny habits. Like…

❣️ Pausing for 30 seconds to focus on your breath

❣️ Getting up from your desk for a 2-minute stretch break

❣️ Going for a walk around the block

❣️ Shaking out your arms, legs, and whole body

❣️ Snuggling or being intimate with a partner

❣️ Tapping around the eyes or under your collar bone

Here is your challenge:

Tap ❤️ to like this post and then pick one thing from that list and do it now!

#stresshormones #hormonehealthmatters #everythingsconnected #elementsnatmed

Seed Cycling: What You Need to Know

Period problems? I got you.

Research shows that following a Mediterranean diet pattern and eating foods like olive oil and fruits can support easier periods. Another popular way to use foods to support the menstrual cycle is 👉 seed cycling.

There are no clinical trials on seed cycling, but seeds do contain nutrients known to support hormones, like:

✔️Lignan phytoestrogens

✔️Omega-3 essential fatty acids

✔️Zinc, magnesium, and vitamin E

With seed cycling, women eat:

1️⃣ One tablespoon each per day of ground flax seeds and pumpkin seeds on days 1-14 of the menstrual cycle (phase 1), when estrogen levels rise.

2️⃣ One tablespoon each per day of sesame seeds and sunflower seeds on days 15-28 of the menstrual cycle (phase 2), when progesterone levels rise.

If you’d like to give it a try, here are some easy ways to add seeds into your daily routine:

🥤 Add a scoop to your smoothie

🥣 Mix into yogurt

🥗 Toss into salad

🍓 Sprinkle over toast, nut butter, and fresh fruit

Nutrition is one of many ways we can support healthier hormones and easier cycles. If you need more support with hormone health, you're in the right place!

Visit our website to schedule an initial visit with Dr. Cantrell! 🌱

REFERENCE:
Onieva-Zafra MD, Fernández-Martínez E, Abreu-Sánchez A, et al. Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients. 2020;12(6):1759. Published 2020 Jun 12. [link]