Check it out @drmarkhyman
Socials We Love: @drmarkhyman
Is Your Thyroid Trying to Tell You Something?
In the News
The symptoms of menopause and thyroid dysfunction overlap! A recent position paper from the European Menopause and Andropause Society (EMAS) highlights that many of the symptoms can be the same, such as menstrual irregularities, mood changes, increased sweating, sleep disturbances, and hair loss.
One other key overlap is the change in lipid metabolism, which can lead to fatty liver. The position paper states that menopausal hormone replacement therapy and thyroid hormone replacement may both improve lipid metabolism when given based on individual assessments.
I take this report as an excellent reminder that all of our body systems interact—particularly when it comes to hormones and metabolism.
Lagniappe Health Tip
Trace minerals are essential for thyroid function—which relates to your metabolism, mood, and more (see below for more on what the thyroid does!) Here are 4 nutrients the thyroid needs:
🔸Iodine (in seaweed, seafood, and iodized salt)
🔸Magnesium (in nuts, seeds, and green leafy vegetables)
🔸Selenium (in Brazil nuts, organ meats, and seafood)
🔸Zinc (in pumpkin seeds, oysters, and meat)
Whether or not you have thyroid concerns, eating nutrient-dense foods can help to optimize your thyroid function.
Did You Know?
Your thyroid gland is a butterfly-shaped gland at the front of your neck that regulates metabolism (how your body uses energy) but also influences….
…metabolic rate, heart rate, blood pressure, body temperature, gut motility, mental function, mood, menstruation, fertility, and more!
Signs of an overactive thyroid include feeling anxious or irritable, difficulty sleeping, racing heart, shaking hands, clammy skin, sensitivity to heat, unexplained weight loss (or gain), or irregular periods.
Signs of an underactive thyroid include feeling tired all the time, mood swings, brain fog, dry skin, hair loss, brittle nails, constipation, sensitivity to cold, unexplained weight gain, or heavy periods.
The only way to know is to test. Take control of your health!
➡️Have a conversation with your primary care provider about these nagging signs and symptoms.
➡️Schedule a nutrition therapy session to learn how to optimize your nutrition to support your thyroid.
A Lagniappe Lifestyle offers nutrition therapy covered by insurance. Book a visit with Robin or Mindy and get the ball rolling!
Great Podcasts: The Resetter Podcast
Dr. Mary Claire Haver discusses the importance of education and empowerment for women during menopause and supporting women and their unique health needs as they age.
Check out the episode here.
Socials We Love: @foodinsight
There’s a lot of junk out there and we’re not just talking about food… this time! Check out @foodinsight for science-based information to guide your decision making.
Read more at www.foodinsight.org.
Mind Your Menopause with Good Nutrition
Did you Know?
What your body is trying to tell you:
Bloating, breast tenderness, heavy periods → high estrogen
Hot flashes, night sweats, dryness → low estrogen
Hormonal changes are not the only possible causes for these issues. To fully understand, we need to look at the complete picture, including your health history.
Here’s what more women need to know:
Perimenopause can begin as early as age 35. It’s common for progesterone to decline before estrogen, creating a picture of high estrogen. That means…
👉 Worsening PMS, bloating, and heavy periods rather than what you might be expecting from “menopause.”
The good news is that lifestyle, nutrition, and supplementation can support healthy hormones and ease the transition with lifestyle, nutrition, and supplementation.
Maybe you’ve heard that estrogen fuels breast cancer risk but not all estrogens are equal.
But did you know that there are many different estrogen metabolites and some present a greater risk than others?
Also, estrogen metabolites interact with genetics, liver enzymes, antioxidants, and other biochemical pathways to ultimately determine breast cancer risk.
Meaning estrogen is only part of the puzzle 🧩
Some things we can do for healthy estrogen metabolism include:
▪️ Support estrogen elimination from the gut with fiber-rich foods, probiotics, and supplements like calcium-d-glucarate
▪️ Support estrogen metabolism in the liver with sulfur-rich foods (like onions, garlic, broccoli, cauliflower, and Brussels sprouts) and antioxidant supplements like resveratrol
▪️ Support production of more favorable estrogen metabolites with supplements like DIM (diindolylmethane) and I3C (indole-3-carbinol)
The best approach is one that is personalized to YOU.
If you are looking to strike the perfect balance of hormonal health today and disease risk reduction down the road, we are here to help.
Lagniappe Health Tip
The Registered Dietitians at A Lagniappe Lifestyle can help you optimize your nutrition to mind your menopause.
Here are our recommendations to support hormone health at ANY stage:
✔️ Eat high-quality proteins and healthy fats
✔️ Manage stress and support adrenals with nutrients and adaptogens
✔️ Support liver health with antioxidants for healthy hormone metabolism
✔️ Optimize gut and digestion with fiber, probiotics, and an anti-inflammatory diet
✔️ Build muscle strength and a healthy metabolism with resistance training
In The News
What the research says ⬇️
Phytoestrogens are plant compounds in foods that mimic estrogen. They include:
✔️ Isoflavones in soy
✔️ Lignans in flax seeds
✔️ Resveratrol in wine
Research shows that eating more phytoestrogens is correlated with a lower risk of breast cancer in women before menopause and a lower risk of breast cancer recurrence in women after menopause (PMID 35241506 and 38070485).
How much?
The most risk reduction was in women who ate about 60 mg of soy isoflavones per day, or 2-3 servings of soy.
One caveat is that soy is a common allergen, often genetically engineered, and highly processed so look for organic soy products that are minimally processed—like tofu, tempeh, miso, and edamame.
Want more tips to mind your menopause? Reach out to Robin or Mindy at A Lagniappe Lifestyle and start your nutrition therapy journey sooner rather than later!
