What Puts Out the Fire? While we can’t always control the stressors in our life, what we CAN control is how we deal with them. Finding an outlet for negative emotions and utilizing stress relieving techniques such as deep breath- ing, meditation, exercise, and journaling can be useful tools for keeping cortisol levels in check. Getting adequate sleep is paramount to keeping cortisol levels in check, as lack of sleep can further trigger cortisol release. Eating a nutrient dense diet which is low in sugar and refi ned carbohydrates is important, as is eating on a regular basis to avoid long periods without nourishment which further stresses our bodies. Restorative exercise such as yoga and Tai Chi can help with stress relief. Certain botanicals have been used for generations to balance stress hormones. Ashwaganda, rhodiola, and maca are just a few examples.
The Dreaded Muffi n Top Now let’s talk about Cindy. Cindy’s
“muffi n top” is an all too common problem that women experience as they approach, and surpass, menopause. And it’s no coinci- dence that this hormonal shift is associated with a shift in body composition as well. During menopause, diminishing production of estrogen causes an alteration in which fat is stored in a woman’s body, favoring accumulation of fat around the middle instead of the hips and breasts where it is commonly stored in the reproductive years. Changes in estrogen levels have also been found to directly impact fat storage. A study done at the Mayo Clinic in 2013 compared fat tissue between premenopausal women and postmenopausal women and found that postmenopausal women had higher levels of certain enzymes associated with fat storage compared to their perimenopausal coun- terparts. This is thought to be due to hor- monal changes, mainly decreased estrogen. Estrogen has been shown to help insulin work more effi ciently at removing glucose from the bloodstream and shuffl ing it into our cells where it can be utilized. So waning estrogen may impact insulin by decreasing its effectiveness.
Many women feel defeated by the weight gain that creeps up around them, literally, during the menopausal transition. Like Cindy, they may not be doing anything differently, but their waistline expands and the pounds accumulate. Some women choose to restore their hormone levels through synthetic or bioidentical hormone use, but this is not a cure-all for menopausal weight gain, and not all women feel com- fortable starting a hormone regimen.
Menopause can be a wonderful time
of self-refl ection, re-organizing, and goal- setting for the next stage of life. Taking an inventory of your diet and exercise regime to fi nd areas for improvement is a good place to start. Perhaps it’s a good time to cut out that extra latte and add more vegetables, or increase your protein intake and incorporate some interval training. Recognizing and accepting that you may not burn fat like you did when you were 25, or even 35, is cru- cial. So be patient and gentle with yourself as you make long lasting changes to support your changing metabolism and your new hormonal milieu. Working with a practi- tioner or health coach who has experience with menopausal changes and holistic nutri- tion can be useful, particularly for the emo-
tional support and encouragement that can be provided. It is also important to consider things like sleep quality, stress level, and thyroid function, as all weight gain during menopause is not necessarily from meno- pause! Exercise is key during menopause as it has been shown to decrease hot fl ashes in perimenopausal women, and is a key player in maintaining a healthy weight.
Insulin Resistance One of the main concerns of increased
belly fat, whether related to stress, hormone disruption, or both, is the increased risk for insulin resistance. Insulin may be the most important hormone when it comes to belly fat. Like all hormones, insulin is a messenger which communicates with our cells. Insulin’s
“ Who Else Wants a Painless Dental Experience for Their Entire Family?” My Personal Promise to My Patients:
Dr. Thomas Livingstone has been serving the Southern Berkshires area since 1975.
“ I personally promise that you will receive a pain-free and stress-free dental appointment, or your money will be cheer- fully refunded. Livingstone Dental Excellence is one of only 1500 holistic dental offices out of 150,000 dental practices in the U.S. You will receive prompt, professional service and will be treated like our own friends and family. Livingstone Dental Excellence even offers its’ own in-house dental ben- efits plan for about $25 per month, per person. I personally promise you will be thrilled with your results, or I will keep working until you are.” -Thomas Livingstone, DMD
Offering: • Mercury Filling Removal • Bio-Compatibility Testing • Mercury Detoxification • Cosmetic Dentistry • Teeth Whitening • Non-toxic Fillings / Crowns • Dental Implants • Porcelain Veneers • Dentures & Partials • Invisible or Regular Braces • Smile Makeovers • Non-Surgical Gum Care • Easy Payment Plans
Scan with your smartphone to learn more.
OFFICE HOURS: MON 10-6, TUES 9-7, WED 9-6, THURS 7-2 FRI 8-12
See What My Patients Say:
“Dr. Livingstone is a gem of a dentist!” - Catherine W., MA
“Highly recommended...Dr. Livingstone is friendly, compassionate, professional. I drive an hour to see him and it’s well worth the trip!” - Brian S., CT
Livingstone Dental Excellence
3 Railroad Street, Canaan, CT 06018
www.LivingstoneDentalExcellence.com www.DrTLivingstone.com
New Patient Offer:
Call Us Now to Receive a $100 Gift Card!! Just mention this ad
Call Dr. Thomas Livingstone At (888)888-SMILE Or (860)824-0751 Free, Friendly Phone Advice
www.NaturalNutmeg.com 25
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44