In our fast-paced, modern world, sleep is often sacrificed in favor of productivity, social events, or screen time. However, sleep is not just a period of rest; it is a fundamental biological function that supports nearly every aspect of our health. Inadequate or poor-quality sleep can lead to a cascade of negative effects on physical health, mental well-being, and overall quality of life. One of my favorite sleep tools is a light box. But what exactly does a light box do, and how can it benefit your sleep cycle?

The Importance of Sleep for Your Health

Sleep is crucial for maintaining a wide range of bodily functions. During sleep, the body performs essential tasks such as tissue repair, immune system regulation, and memory consolidation. Quality sleep also helps balance hormones that control appetite, stress, mood, metabolism and growth.

Here are some key reasons why quality sleep is critical:

• Physical Health: Poor sleep is associated with a higher risk of chronic conditions such as heart disease, obesity, and diabetes. Sleep deprivation can also weaken the immune system, making the body more susceptible to infections- especially colds!
• Mental Health: Sleep plays a major role in regulating mood and mental health. Insufficient sleep is linked to anxiety, depression, and increased stress levels.
• Cognitive Function: Sleep is necessary for clear thinking, decision-making, and problem-solving. Lack of sleep can impair cognitive function, reduce concentration, and slow reaction times.
• Hormonal Balance: Sleep regulates important hormones like cortisol (the stress hormone) and melatonin (the sleep hormone). A disrupted sleep pattern can lead to imbalanced hormones, affecting energy levels, mood, and metabolism.

What is a Light Box and How Does it Work?

A light box, also known as a light therapy box or SAD (Seasonal Affective Disorder) lamp, is a device that emits bright light intended to mimic natural sunlight. Typically used in the morning, a light box helps regulate the body’s internal clock, or circadian rhythm, which influences sleep-wake patterns.

Light boxes are particularly beneficial during fall and winter months when natural sunlight exposure is reduced. However, unless you are going outside first thing in the morning in the summer to get direct, natural light- it’s worth considering a light box all year. The light emitted by a light box is usually around 10,000 lux, much brighter than ordinary indoor lighting but safe for the eyes. The light stimulates receptors in the retina (back of the eye), sending signals to the brain to reduce melatonin production and increase serotonin and cortisol at the times we want cortisol- thereby enhancing mood and wakefulness.

How a Light Box Can Improve Your Sleep

1. Regulates Circadian Rhythms: Exposure to bright light in the morning helps signal to your brain that it’s time to wake up. This regulation of your sleep-wake cycle can improve nighttime sleep and daytime alertness.
2. Combats Seasonal Affective Disorder (SAD): SAD is a type of depression that occurs during winter months due to decreased sunlight. Light therapy can alleviate SAD symptoms, improving mood and sleep patterns.
3. Reduces Insomnia: For individuals struggling with insomnia, using a light box in the morning can help reset the sleep-wake cycle and promote earlier sleep onset in the evening.
4. Boosts Energy and Focus: By reducing feelings of fatigue during the day, light therapy helps you stay more energized and focused, indirectly supporting healthier sleep patterns.
5. Improves Hormonal Balance: Morning light exposure can balance melatonin and cortisol levels, which are crucial for managing energy, mood, and sleep.

Tips for Using a Light Box

• Timing: Use the light box for 20-30 minutes in the morning shortly after waking up- I ususally advise within 30-60 minutes of waking up.
• Positioning: Place the light box at eye level, about 18 inches away, and avoid looking directly at the light. Drink your coffee and read/relax.
• Consistency: Use the light box daily, particularly during darker months, to maintain the benefits.
• Consult a Professional: If you have eye conditions or mood disorders, consult a healthcare professional before starting light therapy.

Final Thoughts

Prioritizing quality sleep is one of the best investments you can make in your overall health and well-being. A light box offers a simple, effective way to improve your sleep by aligning your circadian rhythm, boosting mood, and increasing daytime energy. If you’re struggling with sleep issues at any time of year or feeling the winter blues, a light box might be a safe, easy and affordable way to get you back on track!

Prebiotic, Probiotic, Postbiotic- What is the Difference?

Let’s break this down simply!

Prebiotics: These are the source of food for the good bacteria that lives in our GI tracts! So the little GI bacteria eat prebiotics to flourish and dominate. Fruits (especially bananas), vegetables, whole grains and beans are great sources of prebiotics! Onions, garlic, artichokes and soybeans are some other foods HIGH in prebiotics. Prebiotics can also be taken as a supplement!

Probiotics: These are LIVING microorganisms that maintain a healthy Gastrointestinal tract by increasing the healthy bacteria and decreasing the bad bacteria. High levels are found in yogurt, kefir, kimchi, sauerkraut, and in supplement form. There are many strains of probiotics available and the strain you take does matter.

Here is a few of my favorite strains to recommend:

1. Bifidobacterium lactis: This strain is commonly found in dairy products and has been studied for its ability to support digestive health and strengthen the immune system.
2. Lactobacillus plantarum: L. plantarum is known for its ability to survive harsh conditions in the GI tract, making it particularly effective as a probiotic supplement. It has been studied for its potential to alleviate symptoms of IBS and other digestive disorders.
3. Lactobacillus acidophilus: This strain is one of the most well-known probiotics and is commonly found in yogurt and other fermented dairy products. It’s known for its ability to promote gut health by maintaining a balanced microbiota and supporting digestion.
4. Akkermansia Muciniphila: Research suggests that higher levels of Akkermansia muciniphila in the gut are associated with improved metabolic health. It has been linked to benefits such as reduced inflammation, improved insulin sensitivity, and a lower risk of obesity and metabolic disorders. It has been shown to increase GLP1 production which is key maintaining a healthy metabolism and weight.

Postbiotic: Postbiotics are the metabolites or byproducts produced by probiotic microorganisms during fermentation. These include short-chain fatty acids, enzymes, peptides, and organic acids. Postbiotics can also have beneficial effects on gut health and overall well-being, similar to probiotics and prebiotics. They are gaining attention for their potential health benefits and may be found in certain fermented foods or as supplements.

Prebiotics, probiotics , and postbiotics play important roles in maintaining a healthy gut microbiome, which is linked to various aspects of health, including digestion, immune function, and even mental health. I recommend most women take a probiotic regularly to keep themselves as healthy as possible!

In recent years, scientific research has shed light on the intricate ecosystem residing within our guts, known as the microbiome. This micobiome is responsible for a vast majority of our immune system, our gut health, and even effects a lot of the hormones throughout our entire body. Within this diverse community of microorganisms, certain players have emerged as key influencers of our overall health and well-being. Two such crucial components are Akkermansia and butyrate, often referred to as the dynamic duo of digestive health.

Akkermansia is a genus of bacteria found in the human gut, specifically in the mucus layer that lines the intestinal walls. While it is typically a lower percentage of bacteria then other more common gut bacteria, it plays a crucial role in our overall health. It is associated with numerous health benefits, including the regulation of metabolism, the strengthening of the gut barrier, and the modulation of the immune system.

One of the primary functions of Akkermansia is its ability to degrade mucin, a protein found in the mucus layer of the gut. By breaking down mucin, Akkermansia helps to maintain the integrity of the gut barrier, preventing harmful substances from crossing into the bloodstream and triggering inflammation. This protective effect is crucial for preventing conditions such as leaky gut syndrome, irritable bowel syndrome and inflammatory bowel diseases.

Furthermore, research has shown that Akkermansia abundance is inversely correlated with obesity and metabolic disorders such as type 2 diabetes. By promoting the production of beneficial metabolites and regulating energy metabolism, Akkermansia helps to maintain a healthy balance in the gut and prevent the development of metabolic diseases.

Butyrate, on the other hand, is a short-chain fatty acid produced by certain bacteria in the gut, including species such as Clostridia and Faecalibacterium. Butyrate serves as a vital source of energy for the cells lining the colon and plays a crucial role in maintaining gut barrier function and reducing inflammation.

One of the most significant benefits of butyrate is its anti-inflammatory properties. By inhibiting the production of pro-inflammatory cytokines and promoting the production of anti-inflammatory molecules, butyrate helps to reduce inflammation in the gut and throughout the body. This anti-inflammatory effect is essential for preventing conditions such as inflammatory bowel disease, irritable bowel syndrome, and colorectal cancer.

Moreover, butyrate has been shown to support overall gut health by promoting the growth of beneficial bacteria and inhibiting the growth of harmful pathogens. By creating a favorable environment for beneficial microbes to thrive, butyrate helps to maintain microbial diversity and stability in the gut microbiome.

In conclusion, Akkermansia and butyrate are two essential components of the gut microbiome that play critical roles in maintaining digestive health. By promoting gut barrier function, regulating metabolism, and reducing inflammation, these dynamic duo of microorganisms contribute to overall well-being and may hold the key to preventing a variety of gastrointestinal disorders. Incorporating dietary strategies that promote the growth of Akkermansia and butyrate-producing bacteria may offer promising avenues for enhancing gut health and improving overall health outcomes.

We get asked this question- a lot.  Calcium is an important mineral when it comes to bone health, no question about it. Our bone is constantly remodeling. At the age of 30, we reach our peak bone mass. After 30, our bodies are losing more bone than we gain. Calcium is a small component of maintaining solid bone health as we age.  But with so many other beneficial supplements for women, calcium is not one I typically advise taking in supplement form because there could be more harm than good. And we can really only absorb about 500 mg of calcium at one time anyway- many supplement forms come in much higher doses which is where the danger lies in calcium supplementation.

How are calcium supplements potentially harmful to us?

• Increase in Kidney Stone Risk

In the Woman’s Health Initiative- women taking calcium-vitamin D had a higher risk of developing kidney stones. Dietary calcium (calcium we get from our food) did not have that same increased risk of kidney stones.

• Increase in Heart Disease

A study published in the Journal of American Heart Association studied calcium supplement use and showed the risk of developing coronary artery calcification was 22% higher in those who used supplements than those who did not take a supplement. [1]

And in another study among calcium supplement users, a high intake of calcium greater than 1400 mg/day has been reported to be associated with higher death rates from all causes, including from Cardiovascular Disease. [2]

Get your calcium from your diet!

Most of us are getting plenty of calcium from our diet and if we aren’t already, we should make it a priority to get calcium naturally from a dietary source, not a supplement form. We should still strive for roughly 1000 mg of calcium daily. Calcium rich foods are dairy products, cheese, almonds, green leafy vegetables, broccoli, chickpeas, lentils. If for some reason you aren’t getting enough calcium through these products, consider a LOW DOSE calcium supplement in the form of 500 mg or less just once daily.

---

[1] Calcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10‐Year Follow‐up of the Multi‐Ethnic Study of Atherosclerosis (MESA) Anderson, et al.  Originally published11 Oct 2016https://doi.org/10.1161/JAHA.116.003815Journal of the American Heart Association. 2016;5:e003815

2.Michaelsson K, Melhus H, Warensjo Lemming E, Wolk A, Byberg L. Long term calcium intake and rates of all cause and cardiovascular mortality: community based prospective longitudinal cohort study. BMJ. 2013; 346:f228.Google Scholar

 

To know if you would benefit from collagen or biotin supplements, it is important to understand what exactly collagen is and where it is located. Collagen is essentially a protein made up of little building blocks of amino acids. The main amino acids in a collagen molecule are arginine, proline, hydroxyproline, and glycine. These amino acids form a triple helix structure which is collagen. Molecules that help support this structure are vitamin C, zinc, copper and manganese.

Collagen is found throughout our body in bones, tendons, ligaments, skin, blood vessels and even our internal organs like our kidneys and liver.

There are 3 main types of collagen in humans.

Type I
This type is found in bones, ligaments, tendons and skin for elasticity and strength. Bovine and fish supplements may help with these types of collagen.

Type II

This is cartilage- the tissue that cushions our joints or is found in the pinna of our ear.

Type III
This type is found alongside type I in skin, blood vessels and internal organs. The supplement source comes from bovine.

One point I like to make regarding collagen supplements- the collagen does not just directly float to your skin and bones and insert itself directly. After we ingest a collagen supplement, it gets broken down in our GI tract into its smaller parts- those 4 amino acids I mentioned earlier: arginine, proline, hydroxyproline and glycine. Our body can then possibly use these amino acids to rebuild new proteins where it feels this is necessary, but this is not a guarantee. Eating a high protein diet in general could potentially be more beneficial for collagen support.  As we get older, our body requires more protein to maintain healthy muscle mass, strong bones, and repair damages. I usually advise focusing efforts on a high protein diet and focusing on an individuals’ micronutrient deficiencies over taking a collagen supplement. Micronutrient testing can show which amino acids or vitamins and minerals we are deficient in so we can focus our efforts on adding those deficiencies as supplements.  

When considering collagen supplements, it’s essential to choose high-quality sources. Collagen can be derived from various sources, including bovine, marine, and poultry. Marine collagen, sourced from fish, is particularly popular due to its bioavailability and absorption rate. Additionally, collagen peptides, which are smaller, more easily digestible forms of collagen, are commonly found in supplements, maximizing their effectiveness.

Overall, I would say studies are divided on whether collagen benefits us or not. The harm is fairly minimal as long as you are using a trusted source- so I usually don’t discourage patients from taking collagen if they personally feel they have a benefit. Some potential negative effects of collagen are the potential for heavy metals or toxins to be in your collagen product if not from a reputable source. There is also the potential for collagen to cause high calcium, GI issues like diarrhea and kidney stones. Whether or not to start it though, is a personal decision. I would say if there is a plan to start collagen, consistently taking it for 6 months and monitoring for improvement in joint pain, skin texture, flexibility would be a good gauge if the supplement is benefiting you individually. If no improvement, you stop.

Alcohol has been considered an acceptable risk to partake in amongst many cultures. There have been studies to suggest some alcohol is safe or even protective in many ways which can be misleading. I like to try to evaluate my risk of alcohol my looking at what alcohol actually “is” and what it chemically does to my body. When we drink, we first metabolize alcohol in to a chemical acetaldehyde. Acetaldehyde is toxic to our cells- it damages our DNA and can prevent our natural repair mechanisms from kicking in and correcting damage. Our repair mechanisms are responsible for repairing precancerous cells before they turn into a malignant tumor. By weakening this mechanism with alcohol, we are limiting our natural ability to repair cellular damage.  There are even people who have a deficiency in the enzyme that metabolizes alcohol, putting them at even higher risk for this cellular damage.

For years, we ignored the risks of cigarette smoking and we now know cigarette smoking is a tremendous carcinogen.

But alcohol is too! In fact, alcohol is a Group 1 carcinogen and was classified as such decades ago. This is the highest risk group- along with asbestos, radiation and tobacco.

A 2019 study[1] that was published compares alcohol consumption to smoking in regard to our increased risk of cancer. This was for me, a very eye-opening study. We all know smoking is bad – it definitively increases many cancers and chronic diseases. So, to me, it was fascinating to see a study quantifying how much alcohol compares to a pack of cigarettes. This study found that ONE BOTTLE OF WINE per week is associated with an increased absolute lifetime risk of 1.4% in women! This equals 10 cigarettes per week for women. So, to summarize, for women- 1 bottle of wine = 10 cigarettes in regard to the effect alcohol can have on cancer risk. This really has forced me to reevaluate if alcohol is worth the short-term enjoyment. The cancers we see a specific increase for women who drink light-moderate are breast cancer, colorectal, liver, esophageal, and head and neck cancer.

Studies on dementia and cardiovascular risk can be contradictory- many say low amounts of alcohol may in fact be protective against CV disease and dementia while heavier drinking (defined as 14 drinks per week) is associated with high risks of dementia and CV disease.

We do know alcohol weakens our immune system putting us at higher risk for viruses, pneumonia, UTI’s.  Alcohol use increases our risk for mood disorders like depression and anxiety. Alcohol significantly effects our sleep quality- the 6-8 hours when our body should be getting a chance to repair itself. We also know alcohol increases our risk of death from motor vehicle accidents and accidental deaths in general.

I rarely say anything is all good or all bad, and that rule applies to alcohol too. But it is clear that over 14 drinks per week can put us at higher risk for dementia, heart disease, cancer, the list goes on. As we age, women metabolize alcohol differently, so I try to advise less then 5 drinks per week with no more than 2 in one sitting.  Everyone should make the choices that help them live their best and healthiest lives but consider keeping track of those weekly drinks and sub out for a mocktail occasionally!

---

[1] https://rdcu.be/dsBkF Hydes, T.J., Burton, R., Inskip, H. et al. A comparison of gender-linked population cancer risks between alcohol and tobacco: how many cigarettes are there in a bottle of wine?. BMC Public Health 19, 316 (2019). https://doi.org/10.1186/s12889-019-6576-9

For years, scientists have been looking for biomarkers that may suggest longevity. The number of centenarians (people who live at least to their 100^th birthday) has increased significantly and is expected to even quintuple between 2022 and 2050. Many factors play into longevity- genetics, lifestyle and even chance, but are there any common lab criteria we can use to help better predict longevity?

A Swedish study[1] recently published in Geroscience discovered a few of these potential biomarkers. This study was a 35-year follow-up on centenarians’ labwork. One of the first things that stands out is that of the 1224 participants that lived until their 100^th birthday- 84.6% was female! Of these participants, the researchers backtracked and looked at 35 years of lab work to determine any common trends.

The lab work that really stood out when these centenarians were compared to their non-centenarian peers are the following:

Lower levels of:

• Glucose
• Creatinine
• Uric Acid
• AST/ALT
• Alkaline Phosphatase
• LDH
• TIBC

High levels of:

• Iron
• Total Cholesterol

One common factor of the “low labs” is that they can be signs of inflammation- whether directly or indirectly. For example, uric acid tends to increase with gout, but is also a nonspecific marker of inflammation. We know inflammation is a key component to many chronic health diseases.

The total cholesterol being higher contradicts many studies that demonstrate high cholesterol increases cardiovascular risk. Another previous study has shown that that in elderly age (>80) perhaps having a higher cholesterol is more protective against mortality. [2] Also in this study it was demonstrated that the better ratio of good to bad cholesterol is still associated with low mortality even in the >80-year-old population.

As more studies and interest in longevity continue, we hope to develop clearer blueprints of what contributes to human longevity. In the meantime, the controllable factors we can all focus on are stress reduction, eating a high-nutrient, high-fiber, high-protein diet, cardiovascular exercise, strength training, and staying up to date on preventative health measures!

1.   Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort – PubMed (nih.gov) Geroscience, 2023 Sept 19. Doi:10.1007/s11357-023-00936-2. Online ahead of print. Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort. Shunsuke Murata¹², Marcus Ebeling³⁴, Anna C Meyer³, Katharina Schmidt-Mende⁵⁶, Niklas Hammar³, Karin Modig³
2. Ding, M., Wennberg, A., Ek, S. et al. The association of apolipoproteins with later-life all-cause and cardiovascular mortality: a population-based study stratified by age. Sci Rep 11, 24440 (2021). https://doi.org/10.1038/s41598-021-03959-5

What is Sermorelin?

Sermorelin is a synthetic peptide derived from a naturally occurring growth hormone-releasing hormone (GHRH). GHRH is responsible for stimulating the pituitary gland to produce and release growth hormone (GH). GH plays a crucial role in growth, metabolism, and overall health. However, GH production tends to decline as we age, leading to the physical and cognitive changes commonly associated with aging.

How Does Sermorelin Work?

Sermorelin works by stimulating the pituitary gland to produce and release more GH. It mimics the action of GHRH, effectively “telling” the pituitary gland to produce more growth hormone. This boost in GH levels can have a profound impact on various aspects of health and well-being.

The Potential Benefits of Sermorelin

1. Anti-Aging Effects: One of the most sought-after benefits of Sermorelin is its potential to slow down the aging process. Increased GH levels can lead to the regeneration of cells, improved muscle mass, and reduced fat accumulation, all of which contribute to a more youthful appearance and vitality.
2. Improved Skin Health: Sermorelin can help improve skin elasticity, reduce wrinkles, and promote a healthier complexion. This is achieved through increased collagen production, which is vital for maintaining youthful, supple skin.
3. Enhanced Metabolism: Higher GH levels can boost metabolism, making it easier to maintain a healthy weight. This can be particularly beneficial for individuals struggling with age-related weight gain.
4. Increased Energy Levels: Many individuals who undergo Sermorelin therapy report increased energy levels, which can help combat the fatigue and lethargy often associated with aging.
5. Better Sleep: Sermorelin can enhance the quality of sleep. A restful night’s sleep is essential for overall well-being, and improved sleep patterns can lead to increased energy and cognitive function.
6. Mental Clarity and Cognitive Function: Some studies suggest that Sermorelin may improve cognitive function, memory, and mental clarity. This can be a game-changer for those who wish to maintain a sharp mind as they age.
7. Muscle And Bone Growth and Strength: Sermorelin can help increase muscle mass and strength, making it a valuable tool for those looking to maintain an active and healthy lifestyle. It also contributes to bone strengthening.
8. Libido: Sermorelin can be a safe way to increase libido!

Sermorelin and Safety

Sermorelin is generally considered safe when administered under the supervision of a qualified healthcare professional. Unlike synthetic growth hormone injections, which can come with potential risks and side effects, Sermorelin stimulates the body’s natural GH production. This reduces the likelihood of adverse effects while still providing many of the benefits associated with increased GH levels.

How do you take Sermorelin?

Sermorelin is best administered through a subcutaneous injection in the skin through a very small insulin needle at bedtime. It can be cycled on for about 3 months with a one month break. It can also be administered orally, though this route may not have as good an absorption rate.

Is Sermorelin Right for You?

Before considering Sermorelin therapy, it’s essential to consult with a healthcare provider who can assess your specific needs and determine if this treatment is suitable for you. Individuals with a history of certain medical conditions or those taking certain medications may not be ideal candidates for Sermorelin therapy. Additionally, the effectiveness of Sermorelin can vary from person to person, and results may take time to become noticeable.

In conclusion, Sermorelin offers a promising avenue for those seeking to combat the effects of aging and improve their overall quality of life. While it is not a guaranteed magical elixir, Sermorelin’s ability to naturally boost growth hormone levels has the potential to provide numerous benefits, from enhanced physical appearance to improved mental clarity and vitality. As with any medical treatment, it’s essential to consult with a qualified healthcare professional to determine if Sermorelin is a suitable option for you.

Introduction

Hypoactive Sexual Desire Disorder (HSDD) or low libido are complex and often misunderstood sexual health conditions that affects 36-39% of women. It is characterized by a persistent and distressing lack of interest or desire for sexual activity. While occasional fluctuations in sexual desire are normal, HSDD is a chronic condition that can have a profound impact on an individual’s quality of life and relationships. In this blog, we will explore the causes, symptoms, and available treatment options for HSDD, shedding light on a topic that is often shrouded in silence and stigma.

Understanding HSDD

HSDD is more than just a temporary decrease in sexual desire. It is a medical condition that requires attention and care. To be diagnosed with HSDD, an individual must experience a persistent and distressing lack of sexual desire for at least six months. It is important to note that HSDD is not solely related to relationship issues, stress, or other life circumstances; rather, it is a multifaceted condition with both psychological and physiological components.

Causes of HSDD and Low Libido

HSDD can be caused by a variety of factors, and its root causes can differ from person to person. Some common factors that may contribute to HSDD include:

1. Hormonal Changes: Fluctuations in hormone levels, such as those that occur during menopause, can lead to a decrease in sexual desire.
2. Psychological Factors: Stress, anxiety, depression, and past trauma can negatively impact sexual desire and lead to HSDD.
3. Relationship Issues: Problems within a relationship, such as communication difficulties or unresolved conflicts, can contribute to HSDD.
4. Medical Conditions: Certain medical conditions, such as diabetes, thyroid disorders, or chronic pain, can affect sexual desire.
5. Medications: Some medications, including certain antidepressants and antipsychotics, may have a side effect of reduced sexual desire.
6. Lifestyle Factors: Poor sleep, excessive alcohol consumption, and lack of physical activity can all play a role in the development of HSDD.

Symptoms of HSDD and Low Libido

The primary symptom of HSDD is a persistent and distressing lack of interest in sexual activity. However, individuals with HSDD may also experience other symptoms, including:

1. Avoidance of sexual encounters or discussions about sex.
2. Feelings of frustration, guilt, or shame related to their lack of desire.
3. Difficulty in maintaining intimate relationships.
4. Reduced self-esteem and self-confidence.

It’s essential to remember that the severity and manifestation of symptoms can vary widely from person to person.

Treatment Options for HSDD

The good news is that there are effective treatment options available for women struggling with HSDD and hopefully more on the horizon. Treatment approaches may include:

1. Hormone Therapy: For some individuals, hormone replacement therapy (HRT) can be beneficial, particularly if hormonal imbalances are contributing to their low sexual desire. Testosterone specifically is approved for postmenopausal women suffering from HSDD.
2. Psychotherapy: Counseling or therapy, such as cognitive-behavioral therapy (CBT), can help address underlying psychological issues contributing to HSDD.

3. Medications: Certain medications, such as flibanserin (Addyi) and bremelanotide (Vyleesi), have been approved to treat HSDD. These medications can help increase sexual desire when used as prescribed.  Viagara or Cialis can often be used for low libido as well in smaller doses then male doses. This method may be effective in women who suffer from low libido from SSRI’s or antidepressants.
4. Lifestyle Changes: Improving overall well-being through lifestyle changes, such as managing stress, getting regular exercise, and adopting a healthy diet, can positively impact sexual desire.
5. Relationship Counseling: If relationship issues are a contributing factor, couples therapy can be beneficial in addressing communication and intimacy problems.

Conclusion

Hypoactive Sexual Desire Disorder is a real and challenging condition that can significantly impact an individual’s life and well-being. It’s essential to recognize that HSDD is a medical issue, not a personal failing, and seeking help is a proactive step toward improving one’s sexual health and overall quality of life. With the right approach and treatment, it is possible to address HSDD and rediscover a fulfilling and satisfying sex life. Breaking the silence and stigma surrounding HSDD is a vital step toward helping women get the support and care they need.

Polycystic Ovarian Syndrome is a common cause of hormone irregularity in women. The most common signs of PCOS are hirsutism (think hair growth on women’s chins), irregular cycles and polycystic ovaries on ultrasound. It effects 5-10% of women. The health issues of PCOS run much deeper than acne and extra hair growth. Women with PCOS are at an increased risk for glucose intolerance, cholesterol problems, fatty liver, sleep apnea, mood disorders and obesity.

PCOS Diagnosis

PCOS can fortunately be diagnosed rather easily, though it can take many women years to pin down a proper diagnosis. History or irregular periods (usually less then 9 per year), hirsutism (thick pigmented body hair in a male distribution, and acne can be enough to diagnose. Labwork can certainly support the diagnosis as well specifically serum total testosterone is typically elevated. Labwork to rule out other possible endocrine diseases may be needed as well. Since metabolic health can be severely compromised in PCOS, checking lipids, apo A/B, Ha1c and liver numbers is beneficial.

Treatment Options

Spironolactone is a mild diuretic that has activity against androgens helps balance the hyperandrogenic signs of PCOS and thus improve acne and extra hair growth. For regulating cycles, a progestin IUD can be beneficial. Progesterone cyclical can be beneficial- taken every 1-2 months for 10-14 days. Shepherd’s Purse extract used every 4 hours as needed for heavy bleeding days is a nice, natural way to decrease bleeding. Metformin is commonly used to decrease the liver from making glucose and therefore decreasing insulin release from the pancreas. If on metformin, its advised to take a B12 supplement as metformin tends to block absorption of B12. Other recommendations for PCOS management are DIM 300-600 mg, Chaste Tree Berry , inositol, NAC and a daily Vitamin D. Supplements like Berberine can also be beneficial for PCOS women as it may help steady blood sugars and prevent insulin resistance.

Reduce Inflammation

PCOS takes a toll on the body. To combat this physiologic stress, following a low inflammatory lifestyle can be helpful. Omega 3, chia seeds and Curcumin are known inflammation reducers. Eating a low inflammatory diet can be very beneficial too- lots of salmon, fresh leafy greens, nuts, beans, 35 grams of fiber. Avoiding inflammation is key too! Cut out processed food, artificial sweeteners, alcohol, dairy, highly processed meats (lunch meat, sausage), any smoking or vaping.

Testosterone has long been regarded as a male hormone, but it is abundant and important in women as well. In our 20’s, we actually have MORE testosterone than estradiol in our bodies- 10 times more! By the time we reach menopause, we have less than half the amount of Testosterone we had in our 20’s.  The most common signs that we are low in T are low energy, fatigue, low libido and lack of sexual response.

Factors that Decrease Testosterone in Women: So why would a woman experience a decrease in Testosterone? The most common is age! We simply make less as we get older. Some other common reasons include:

Bilateral oophorectomy: The ovaries are responsible for over 50% of our testosterone. Removal of the ovaries results in a drastic drop

Birth control: increases our SHBG which decreases the amount of usable free T

Oral estradiol: increases our SHBG which decreases the amount of usable free T

Hyperthyroidism: increases that SHBG again

Chronic Illness: including anorexia nervosa, depression, advanced cancers and burn trauma

Benefits of Testosterone for Women: There are so many benefits for women taking testosterone ranging from increased energy to cosmetic benefits.

1. Bone Health: Testosterone plays a role in maintaining bone density in women. Low levels of testosterone have been linked to an increased risk of osteoporosis, a condition characterized by fragile and brittle bones.
2. Muscle Mass and Strength: Testosterone supports the maintenance of muscle mass and strength in both men and women. Women with higher testosterone levels may find it easier to build and sustain muscle.
3. Libido: While often overlooked, testosterone contributes to a healthy sex drive in women. It promotes sexual desire and arousal, enhancing overall sexual well-being.
4. Mood Regulation: Testosterone influences mood and emotional well-being. Low levels of testosterone have been associated with mood swings, fatigue, and a higher risk of developing mood disorders.
5. Cognitive Function: Emerging research suggests that testosterone might play a role in cognitive functions such as spatial reasoning, memory, and problem-solving in women.
6. Energy Levels: Adequate levels of testosterone are essential for maintaining energy levels and combating fatigue
7. Increased collagen: resulting in increased skin thickness, decrease in wrinkles and cellulite

Who should avoid testosterone therapy?

Testosterone therapy should also be avoided in women who have or have had breast or uterine cancer, have high cholesterol or heart disease, or have liver disease.

Side effects

The most common side effects are acne, hirsutism and increased libido. There are simple solutions to combat these side effects if they do crop up.  As long as levels are monitored, the risk of clitoromegaly or deepened voice are not seen in women.

Overall, testosterone can be a great and natural way for women to regain energy, libido, confidence, muscle and bone mass!

Vitamin D is an essential fat-soluble nutrient. It’s produced by our skin with sunlight exposure and is found in foods like fatty fish and fish oil.  Low Vitamin D is a fairly common finding in women, especially as we age. Low sunlight exposure, sunscreen, poor absorption and nutrient-deficient diets are to blame for low levels. Let’s delve in to why we even need D3 and the best way supplement!

Benefits of Vitamin D3

Vitamin D’s most recognizable benefit is its effect on bone health. Vitamin D helps absorb calcium from our food and when we don’t eat enough calcium, Vitamin D borrows calcium from our bones. This calcium balance helps support and strengthen the skeletal system and help ward off osteoporosis. But Vitamin D is also involved in so many cellular functions throughout body. Studies demonstrate Vitamin D is capable of improving overall muscle function and thus decreasing falls.  It has wonderful anti-inflammatory and antioxidant properties and even the possibility of being neuroprotective. Research suggests that adequate Vitamin D3 levels may reduce the risk and severity of respiratory infections, autoimmune diseases, and even chronic conditions by supporting immune cells’ proper functioning. Beyond its physical benefits, Vitamin D3 also contributes to mental health. Studies have shown a link between low Vitamin D3 levels and mood disorders such as depression and seasonal affective disorder (SAD). The vitamin’s role in regulating neurotransmitters and influencing brain functions underscores its impact on maintaining a balanced mood.

D3 and K2: A Nutrient Partnership

When supplementing with Vitamin D, it is advised to take cholecalciferol or D3 for faster normalization of vitamin D levels. It’s also best to take Vitamin D with Vitamin K2.  While Vitamin D is efficient at maintaining calcium levels, it doesn’t control where the calcium actually ends up. That’s where K2 steps in and directs calcium to the bones . Thus K2 prevents calcium from accumulating on blood vessels and soft tissues. The D3/K2 partnership not only supports bone strength but also maintains cardiovascular health and even contributes to overall longevity.  Several studies have demonstrated lower blood vessel calcification from vitamin K supplementation. Vitamin K can be found in leafy greens, egg yolk, liver and cheese but many of us don’t get sufficient amounts from diet alone. Both Vitamin K and D3 are fat soluble nutrients, so taking this supplement with a fatty meal can improve absorption.

In conclusion, Vitamin D3 and K2 are multi-faceted nutrients that combine in a partnership to balance our bone health, immune system and cardiovascular system.  Embracing a balanced approach that includes adequate sun exposure, dietary sources, and informed supplementation, if needed, can help harness the remarkable advantages that Vitamin D3 brings to the table.

Magnesium is an essential mineral that offers a variety of health benefits for women, especially as we age. If women are looking to optimize their supplementation, Magnesium is a key player in every cell of our body. It is involved in over 300 metabolic processes throughout our bodies. It helps keep our bones strong by assisting absorption and use of calcium. It can help mitigate PMS symptoms like anxiety, bloating and cramps. Magnesium can help reduce or eliminate migraines by regulating dilation and constriction of blood vessels. This critical mineral can even reduce every day anxiety by supporting neurotransmitters. It can help balance blood glucose by increasing insulin sensitivity and glucose metabolism. Magnesium can even help regulate bowel movements by working on the muscles of the GI tract.

Now that we know all of the benefits from a magnesium supplement, which one do we choose? There are many types, and they all have different ways they support our bodies. Magnesium Oxide has a low absorption, so it sticks around in the GI tract longer- for this reason it is used mainly as a laxative. Magnesium Citrate has better absorption than Magnesium Oxide and is often used as well for its laxative effects. Magnesium Glycinate is magnesium bound to an amino acid glycine. It has a very high absorption rate and is less likely to cause digestive issues. It helps support relaxation, sleep and magnesium deficiencies. Magnesium Malate is magnesium combined to malic acid which is commonly found in fruits. This version of magnesium is used to support energy production, alleviate muscle pain and fatigue. It helps also with lactic acid clearance. It can be beneficial for women with Chronic Pain or Fibromyalgia. Magnesium L- Threonate is able to cross the blood-brain barrier and thus affects cognitive function. Magnesium Orotate is magnesium combined to Orotic Acid. It can support heart health and athletic performance.

Magnesium is a workhorse of a supplement, and most women will find a tangible benefit from taking it! Before starting any supplement, make sure to have a discussion with your healthcare provider on possible interactions with your other medications. Also make sure to choose a high-quality supplement that is manufactured in a cGMP facility.