Perimenopause Decoded: A Holistic Guide to Thriving Through Hormonal Change

The Hormonal Shift You Didn't See Coming

If you’re in your late 30s, 40s, or early 50s and starting to feel “off,” emotionally overwhelmed, or physically unlike yourself, you’re not alone, and you’re not imagining it. Welcome to perimenopause, the lesser-understood hormonal transition that leads into menopause.

At Spring Integrative Health, we believe this isn’t just a stage to survive, but an opportunity to transform. With insights from Dr. Alisun Bonville, a board-certified naturopathic physician, functional medicine doctor, and naturopathic endocrinologist, this article aims to help you understand your hormones, feel seen, and take back control of your health naturally and holistically.

What Is Perimenopause?

Perimenopause literally means “around menopause.” It refers to the transitional time before menopause, when your hormone levels—primarily estrogen, progesterone, and testosterone—start to shift in unpredictable ways.

Menopause officially begins after 12 months without a menstrual period, typically around age 50–52. But perimenopause? It can start as early as your mid-30s and last 5 to 10 years or more.

Common Signs You're In Perimenopause

Contrary to popular belief, it’s not just hot flashes and night sweats (though those are common). Dr. Ali sees a wide variety of symptoms in her patients, including:

• Mood swings – from rage and irritation to anxiety or sudden sadness
• Sleep issues – trouble falling or staying asleep
• Irregular periods – every two weeks, every six months, heavier or lighter
• Worsened PMS – more intense cramps, moodiness, or bloating
• Joint pain – especially frozen shoulder or stiffness
• Skin changes – dryness, rashes, or itchiness
• Hair loss or thinning
• Thyroid issues
• Vaginal dryness or discomfort

“There are a lot of strange symptoms that come with perimenopause,” says Dr. Ali. “They’re real, and they’re rooted in shifting hormones.”

Ready to discover solutions? Click HERE to learn more and book your consultation with Dr. Ali.

Why Hormones Get Out Of Balance

Hormones don’t decline in a straight line. Instead, they fluctuate unpredictably, leading to both physical and emotional challenges.

Progesterone: The Calming Hormone

One of the first hormones to dip is progesterone, our grounding, calming, sleep-promoting hormone. It helps us feel emotionally flexible, resilient, and able to handle stress. As it declines, we may feel:

• Edgy or easily overwhelmed
• Less able to handle stress
• Difficulty sleeping or “shutting off” the brain

Low progesterone is one of the first early signs that perimenopause is beginning.

Estrogen: The Feminine Hormone

Estrogen is what gives us curves, energy, and skin elasticity. But in perimenopause, it becomes erratic. One day it’s low (hello, hot flashes), and another day it spikes (hello, heavy periods and breast tenderness). Eventually, it declines for good post-menopause.

Cortisol: The Stress Hormone

Here’s where modern life doesn’t help: chronic stress steals or lowers progesterone. This phenomenon, called the “cortisol steal,” means your body diverts resources away from calm to stay in survival mode.

Testosterone: The Underestimated Ally

Though less discussed, testosterone is vital for libido, energy, and muscle mass. In some women, it stays stable; in others, it drops alongside the other hormones exacerbating fatigue and low motivation.

Natural Solutions to Support Perimenopause

At Spring Integrative Health, we believe that the best care honors both conventional science and natural medicine. Here’s how we support women in perimenopause:

1. Test, Don’t Guess

Because estrogen can be either too high or too low, and symptoms may look similar, Dr. Ali recommends comprehensive hormone testing to identify your unique hormone profile.

“Your symptoms might be from high estrogen one month, and low the next. Testing helps us support your body with precision,” she notes.

2. Nourish Your Hormones Through Food

• Balance blood sugar – reduce processed carbs and sugars
• Add phytoestrogens – flax, lentils, and soy may help balance estrogen
• Support the liver – cruciferous vegetables help detox used hormones
• Include omega-3s – flaxseed oil, walnuts, and fish reduce inflammation

3. Lifestyle & Mind-Body Practices

• Move your body daily: strength training, walking, yoga
• Prioritize rest – your body is doing deep inner work
• Practice stress reduction: breathwork, journaling, therapy, or acupuncture
• Sleep hygiene – limit blue light, wind-down rituals, herbal sleep aids

Click HERE to book a free, no-strings consultation and start your healing journey.

Honoring the Emotional Side of Perimenopause

This isn’t just a physical shift. It’s an emotional and spiritual portal, too.

“I’ve always said perimenopause is the mother of all hormonal transitions. It magnifies what isn’t working—relationships, jobs, to-do lists—and invites us to re-evaluate,” Dr. Ali says.

In cultures that revere aging women, this phase is honored as the transition to the wise woman. Yet in ours, we often feel dismissed or devalued.

At Spring Integrative Health, we encourage you to see this as a chance to slow down, tune inward, and ask:

• What do I really want in this next phase of life?
• Where am I over-giving or over-tasking?
• How can I nourish myself?

This kind of self-reflection isn’t indulgent—it’s necessary medicine.

Menopause Isn’t the End. It’s a Beginning.

Eventually, your hormone levels stabilize. Your cycle stops. This is menopause—but it’s far from an ending.

“I believe we have so much to offer in this new phase,” says Dr. Ali. “We’re not here just to create life. We’re here to live it—fully.”

Your body, your soul, and your hormones are all signaling one thing:
It’s time to shift.
Shift into your wisdom self.

Click HERE to start getting the holistic support you need and deserve.

How Spring Integrative Health Can Help

We specialize in helping women navigate hormonal transitions with:

• Comprehensive hormone testing and replacement therapy
• Personalized supplement protocols
• Nutrition and lifestyle guidance
• Acupuncture and stress relief therapies
• Counseling and emotional support

Our integrative approach means we don’t just chase symptoms—we uncover root causes and build a supportive, long-term plan for your whole health.

Take the Next Step Toward Hormonal Balance

If you’re feeling frustrated, anxious, fatigued—or just curious about what’s next—know that you’re not alone, and you’re not broken.

You’re evolving.

Book a consultation with one of our practitioners at Spring Integrative Health and let us help you create a personalized, holistic plan for this next beautiful chapter of life. Get started today by booking your consultation.

Final Thought: Reclaim Your Power

You don’t have to white-knuckle your way through perimenopause. You don’t have to “just deal with it.” And you certainly don’t have to go through it alone.

This is your time to pause, reflect, and reclaim your body’s wisdom.

Click here to learn more about the services we provide, and click here to schedule your free consultation today. We can’t wait to speak with you and help you create a customized path towards solving whatever hormonal challenges you are facing.

The post Perimenopause Decoded appeared first on Spring Integrative Health.

As a naturopathic doctor, one of the most inspiring things I like to talk to my patients about is mitochondrial health. Mitochondria are tiny powerhouses inside our cells that help produce energy. They play a crucial role in keeping us feeling energized, strong, and ready to take on the day. When our mitochondria are healthy, we feel vibrant, but when they’re not working well, we can feel tired, sluggish, or even unwell. Luckily, there are natural supplements that can help support our mitochondria and boost our energy levels. Here are my top 3 supplements that can make a difference.

1. Coenzyme Q10 (CoQ10)

Coenzyme Q10, or CoQ10, is one of the best-known supplements for mitochondrial energy. This antioxidant is found in every cell in our body, but it’s especially important for energy production in the mitochondria. CoQ10 helps convert the food we eat into usable energy. As we get older, our levels of CoQ10 can drop, which might make us feel more tired. By taking CoQ10 as a supplement, you can help your mitochondria produce more energy, support heart health, and even improve skin health. It’s like giving your mitochondria the fuel they need to do their job better.

2. Alpha-Lipoic Acid (ALA)

Alpha-lipoic acid (ALA) is another powerful antioxidant that supports mitochondrial health. ALA helps protect the mitochondria from damage caused by harmful free radicals. It also plays a key role in the process of turning food into energy. ALA is unique because it can work both in water and fat inside the body, helping protect your cells in a variety of ways. Studies show that ALA can help improve energy levels and might even reduce feelings of fatigue. It’s especially useful for people who are feeling run-down or stressed, as it helps the body recover faster.

3. L-Carnitine

L-carnitine is a supplement that helps your mitochondria use fat as a source of energy. It works by carrying fatty acids into the mitochondria, where they can be burned for fuel. This process is especially important for people who want to feel more energized during exercise or physical activity. L-carnitine can also help improve overall energy levels by supporting healthy metabolism. If you’re feeling tired or sluggish, taking L-carnitine might give you the boost you need to feel more energetic and focused throughout the day.

Why Mitochondria Are Important for Energy

Mitochondria are often called the “powerhouses” of our cells because they are responsible for making ATP (adenosine triphosphate), which is the energy that fuels almost every function in our bodies. Without ATP, our cells wouldn’t have the energy to perform basic tasks like repairing tissue, growing new cells, or even keeping our organs working. Healthy mitochondria mean that we can produce enough ATP to feel energetic and perform at our best.

Supporting your mitochondria with the right nutrients is one of the best ways to feel more energetic, vibrant, and healthy. CoQ10, Alpha-Lipoic Acid, and L-Carnitine are three supplements that can help support mitochondrial function and give your body the energy it needs. 

As always, before starting any new supplement, it’s a good idea to speak with a healthcare professional to make sure it’s right for you.

Taking care of your mitochondria means taking care of your energy—and who doesn’t want more of that?

The post Top 3 Supplements to Boost Mitochondrial Energy appeared first on Spring Integrative Health.

Lately, there’s been a trend on social media where people are using castor oil on their belly buttons. You might have seen posts claiming it can help with everything from digestive issues to skin problems. But is there any truth to this? As a naturopathic physician, I want to explore this trendy practice and dive into the science behind it.

The Social Media Trend: Castor Oil in the Belly Button

The idea of using castor oil on the belly button isn’t new. It comes from traditional medicine, where the belly button is seen as a special area that connects to vital organs in the body. Some believe that applying castor oil here can help with digestion, reduce pain, and even balance hormones. This belief is popular in holistic practices like Ayurveda, which focus on using natural remedies to heal the body.

However, while it sounds interesting, there’s very little scientific evidence to support the idea that applying castor oil to the belly button works in these ways. Still, castor oil itself does have known health benefits, so let’s take a closer look at what the science says.

The Science Behind Castor Oil

Castor oil is packed with ricinoleic acid, a fatty acid that has anti-inflammatory, antimicrobial, and moisturizing properties. When applied to the skin, castor oil can promote healing and reduce irritation. But does it work when applied specifically to the belly button? While we don’t have strong scientific evidence to show that it helps with digestion or hormones through the belly button, castor oil does have proven benefits for the body in other ways.

Castor Oil’s Health Benefits

1. Helps with Digestion
   One of the most well-known uses of castor oil is as a natural laxative. Castor oil stimulates the muscles in the intestines, helping to relieve constipation. A study published in BMC Complementary Medicine and Therapies found that castor oil can promote bowel movements and relieve constipation effectively (Sofi et al., 2012). Oral consumption of castor oil can cause sever diarrhea, so do not take without your doctors direction; we do not recommend oral dosing!
2. Promotes Healthy Skin
   Castor oil is known for its ability to hydrate the skin and promote healing. The ricinoleic acid in castor oil has anti-inflammatory properties, making it useful for treating conditions like acne, eczema, and dry skin. In fact, a study in the Journal of Ethnopharmacology showed that castor oil helped improve skin hydration and wound healing when applied topically (Chauhan et al., 2013).
3. Supports Hair Growth
   Many people use castor oil to help with hair loss or thinning hair. The fatty acids in castor oil nourish the scalp and may encourage hair growth. A study in The Journal of Clinical and Aesthetic Dermatology found that castor oil could stimulate hair follicles and increase hair growth when applied topically (Ali et al., 2017).

Possible Risks of Castor Oil

While castor oil has many benefits, it’s important to use it carefully. If you apply too much, it can cause stomach cramps or diarrhea, especially if you use it as a laxative. Some people may also experience an allergic reaction, like redness or itching, so always do a patch test before using it on a larger area of your skin. Also, it’s important to never ingest large amounts of castor oil, as it can be toxic in excess.

Conclusion

The trend of using castor oil in the belly button may be fun to try, but there isn’t enough scientific evidence to prove that it helps with digestion or other health benefits. That said, castor oil does have well-documented health benefits for digestion, skin, and hair. Whether you use it topically or as a laxative (in small amounts), castor oil can be a helpful natural remedy when used safely.

References:

• Sofi, F., et al. (2012). Efficacy of castor oil in the treatment of constipation. BMC Complementary Medicine and Therapies.
• Chauhan, N., et al. (2013). Wound healing activity of castor oil. Journal of Ethnopharmacology.
• Ali, M. A., et al. (2017). The effects of castor oil on hair growth. The Journal of Clinical and Aesthetic Dermatology.

The post The Truth Behind the Castor Oil Belly Button Trend: What the Science Says appeared first on Spring Integrative Health.

• Changes in menstrual flow
• Hot flashes and night sweats
• Weight gain, particularly around the middle
• Hazy focus and memory or difficulty concentrating
• Shifts in mood- irritability, anxiety and depression
• Decreased libido
• Vaginal dryness or discomfort during sex
• Sleep disturbances or insomnia
• Fatigue or low energy
• Throbbing migraines
• Joint pain, frozen shoulder
• Breast tenderness

Adjusting your nutrition, combined with a personalized plan created with your practitioner, can help support hormonal balance, reduce inflammation, and promote overall well being during this time. Below is a list of foods, and how they support your changing hormones during perimenopause.

Phytoestrogen-rich foods: May help balance estrogen fluctuations.

• Flaxseeds (ground)
• Soy foods (tofu, tempeh, edamame; choose organic/non-GMO)
• Sesame seeds
• Lentils and chickpeas

Omega-3 Fatty Acids: Help reduce inflammation, support brain and heart health.

• Fatty fish (salmon, sardines, mackerel)
• Chia seeds
• Walnuts
• Hemp seeds

Cruciferous Vegetables: Support liver detoxification of hormones.

• Broccoli
• Cauliflower
• Brussels sprouts
• Kale

Colorful Fruits and Vegetables: High in antioxidants, vitamins, and minerals.

• Berries
• Leafy greens
• Sweet potatoes
• Bell peppers

High-fiber Foods: Help regulate blood sugar and support gut health. Aim for 25g/day

• Whole grains (quinoa, oats, brown rice)
• Beans and lentils
• Vegetables

Quality Protein: Supports muscle mass, metabolism, and hormone production.

• Eggs
• Poultry
• Grass-fed meats
• Legumes

Probiotic-rich Foods: Support gut and immune health.

• Yogurt or kefir (unsweetened)
• Sauerkraut
• Kimchi
• Miso

Magnesium-rich Foods: May help with sleep, mood, and muscle cramps.

• Pumpkin seeds
• Spinach
• Almonds
• Avocado

Hydration: Essential for all cellular function and helps with hot flashes.

Perimenopause Symptoms & Dietary Recommendations Sources

1. Mayo Clinic: Perimenopause — Symptoms & Causes
   https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
2. Johns Hopkins Medicine: Perimenopause
   https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause
3. Institute for Functional Medicine. (2023, October 9). Perimenopause: Lifestyle approaches for maintaining optimal health and wellness. https://www.ifm.org/articles/perimenopause-lifestyle-approaches-for-maintaining-optimal-health-and-wellness
4. Gottfried, S. (2013). The Hormone Cure: Reclaim balance, sleep, sex drive and vitality naturally with the Gottfried protocol. Scribner.
5. Haver, M. C. (2024). The New Menopause. Rodale Books.

The post Top Symptoms of Perimenopause and Foods that Offer Support appeared first on Spring Integrative Health.

1. Prioritize Resistance Training

Muscle mass and strength decline during menopause due to dropping estrogen, which increases risk for osteoporosis and metabolic disorders. 

• How:
  • 2–4 sessions per week
  • Focus on heavy, compound movements (for example: squats, deadlifts, push-ups, rows)
  • Aim for lower reps (4-8) and higher weight for muscle and bone stimulus

2. Include High-Intensity Interval Training (HIIT)

HIIT improves cardiovascular health, insulin sensitivity, and helps maintain lean mass. Better blood vessel control helps reduce hot flashes.

• How:
  • 1–2 HIIT sessions per week
  • Examples: 30 seconds all-out effort (80-90% HR max), 60–90 seconds recovery (HR back to 50% or less of max), repeated 5 times
  • Can also warm up or finish a workout with this style of training

3. Maintain Moderate Cardio, But Don’t Overdo It

While endurance training is heart-healthy, excessive cardio can be stressful on already hormonally sensitive systems.

• How:
  • 1–2 sessions per week
  • 20–40 minutes at moderate intensity– swimming, dancing, a brisk walk, hike or walk with a weighted vest

4. Incorporate Mobility, Balance, and Recovery Practices

Estrogen loss affects connective tissue and increases injury risk.

• How:
  • Regular yoga, Pilates, dynamic stretching, and balance exercises
  • Daily short sessions (5–10 minutes) or longer classes weekly

Helpful Resources:

ZOE Science & Nutrition. (2024, July 3). Fitness routines for menopause with Dr. Stacy Sims – exercise for every stage [Audio podcast episode]. In ZOE Science & Nutrition Podcast. https://youtu.be/DU4V5OpLp3s?feature=shared

Sims, S. (2022). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books.

Hailey Happens Fitness

The post Exercise After Menopause appeared first on Spring Integrative Health.

The thyroid gland is a small, butterfly-shaped gland in your neck. It makes hormones that control your metabolism, energy, mood and overall well being. Think of it as the “power switch” for all of the cells in your body.

Here’s a brief summary of how the thyroid works.

The hypothalamus, a region of the brain responsible for maintaining hormonal balance in the body, is able to sense when the thyroid hormones, T4 (thyroxine) and T3 (triiodothyronine), levels are low. When it senses this change, it then sends a signal using TRH (thyrotropin-releasing hormone) to the pituitary gland saying, “tell the thyroid to get busy!”

The pituitary gland then releases TSH (thyroid-stimulating hormone) to signal the thyroid. TSH travels through the blood to the thyroid gland, telling it to make and release the two main hormones T4 and T3.

T4 is the main hormone produced and is mostly inactive. T3 is the active form that your body uses. Most T4 is converted into T3 in the tissues of the body to turn on the power of the cell. Levels of T3 then make their way back to the hypothalamus and the loop continues.

In order to convert T4 into T3, many micronutrients are involved.

Iodine is an essential building block for creating T3 and T4. You can get Iodine from foods like seaweed, fish, and egg yolks.

Selenium, the richest food source being Brazil nuts, is needed to convert T4 into T3.

Zinc helps make and activate the thyroid hormones. Zinc is found in oysters, beef and poultry, as well as legumes, nuts and seeds.

Iron, also found in animal sources like beef, organ meats and chicken, or dark leafy greens and nuts, is important for thyroid hormone production.

Vitamin D, B vitamins, and Vitamin A all support thyroid function and hormone activation. A wonderful way to increase levels of vitamin D is time in the sun (don’t get burned!) . B vitamins can be found in many different food sources including meat and fish, nuts and seeds, and some vegetables. Yellow and orange vegetables are a great source of vitamin A.

This system is highly sensitive to stress, toxins, infections and nutrient deficiencies, which disrupt hormone production and lead to symptoms. Ask your doctor abou how your symptoms are related to your thyroid function!

“The thyroid is like the gas pedal for your metabolism, controlling how fast or slow everything in your body works. But it’s part of a team effort, relying on signals from the brain and support from key nutrients to work properly.”

— The Adrenal Thyroid Revolution, Ch. 5: The Thyroid Connection

The post How the Thyroid Works– A Brief Summary appeared first on Spring Integrative Health.

1. Menstrual:

• Day 1- Day 5 of cycle
• Food Focus: Replenish iron, support inflammation, nourish with minerals.
• Grass-fed red meat or bison: High in food-based iron to restore blood loss
• Cooked leafy greens (spinach, kale): plant-based iron and magnesium
• Pumpkin seeds: Magnesium and zinc, support mood and cramps
• Bone broth: Minerals and amino acids for repair
• Fitness Focus: Rest, gentle movement, recovery. Hormone levels are at their lowest, so energy may be reduced.
• Yoga or gentle stretching: Supports circulation and eases cramps.
• Walking: Low-impact movement helps mood.
• Restorative activities: Prioritize recovery.

2. Follicular:

• Day 6- Day 14 (first half of cycle)
• Food Focus: Support rising estrogen, nurture the gut and liver, promote energy.
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts): Help metabolize estrogen
• Fermented foods (sauerkraut, kimchi, kefir): Feed gut microbiome for hormone metabolism
• Oats or quinoa: Complex carbs and fiber for steady energy
• Wild salmon or sardines: Omega-3s, brain and hormone support
• Fitness Focus: Build strength, try new activities, increase intensity. Estrogen and energy are rising, making this the best time for challenging workouts.
• Strength training: Estrogen is rising, supporting muscle building.
• HIIT (High-Intensity Interval Training): Enhanced recovery and performance.
• Dance, cycling, or trying new workouts: Best time for novelty and skill learning.

3. Ovulation:

• Days can vary; Day 12- Day 16; can be important to track your cycle and test LH levels
• Food Focus: Support liver detox, boost antioxidants, optimize fertility.
• Berries (blueberries, raspberries): High in antioxidants, protect cells
• Eggs: Choline and B vitamins for ovulation and detox
• Arugula and leafy greens: Support liver detox of hormones
• Lentils or chickpeas: Plant protein, zinc for egg quality
• Fitness Focus: Peak performance, social workouts, power moves. Hormones (especially estrogen) peak, making you feel strong and energetic.
• Group fitness classes: Social energy is high.
• Power or plyometric workouts: Peak power and stamina.
• Running or circuit training: Body is primed for max output.

4. Luteal:

• Day 17- 28/32
• Food Focus: Support progesterone, balance blood sugar, ease PMS.
• Sweet potatoes: Complex carbs help serotonin and cravings
• Sunflower seeds: Vitamin E, magnesium, support progesterone
• Dark chocolate (70%+): Magnesium, mood support
• Wild-caught fish or flaxseed: Omega-3s to reduce inflammation and PMS
• Fitness Focus: Lower intensity, steady-state, mind-body connection. Progesterone rises and energy may dip; the body is less resilient to stress.
• Pilates or barre: Supports core and stability.
• Moderate cardio (walking, swimming, biking): Manage stress and support mood.
• Lighter strength training: Reduce intensity, avoid overtraining.

References 

• Dr. Stacy Sims, Roar
• Dr. Sara Gottfried, The Hormone Cure
• Dr. Aviva Romm, Hormone Intelligence
• Aviva Romm’s Menstrual Cycle Nutrition Guide

The post Supportive Foods and Exercises During Each Phase of Your Cycle appeared first on Spring Integrative Health.

One of the biggest frustrations I hear from patients during health coaching is that they know what to do, but they just don’t have the motivation or the willpower to keep going with it. “There must be something wrong with me…”, “I know what to do, I just don’t do it…”, “I start strong and give up quickly.” Again, you are not alone. Habit change is hard. No matter how much we want to change those bad habits we have, our brains are wired to make the easiest, most convenient, energy conserving choice. So we start something great, have all the motivation to change our diets, start exercising, and go to bed on time. And then life hits us with all the deadlines, curveballs and inconsistencies of our daily routine and we reach for the easy morning mocha from our favorite coffee shop with a sweet scone, skip lunch, and feel too exhausted to work out after a long day at work. Sound familiar? So what do you do instead?

As a health coach, I am here for accountability, personalized goal setting, and celebration along the way. When we can sit down and break down that beautiful big goal you have for yourself into tiny, doable steps, and set small daily goals, you are more likely to feel successful and gain confidence in your ability. A helpful tool to use here is called Habit Stacking: adding new habits to existing ones. Do you want to drink more water? Try keeping your water bottle in your car and take a drink at every stop light. Or maybe you want to get more activity? Try taking the stairs if you have them and walking further every time you need to get up to use the bathroom. Another small mindset shift could include something I like to call the “5 minute rule”: start any new habit by doing it for just 5 minutes a day to build momentum and take out the time barrier. These are small steps that help you start to build into becoming a person who has a routine of healthy habits.

The next symptom I hear frequently from patients is that they want to lose weight. They feel stuck and discouraged after trying everything with no lasting success. Here are a few tools I use with patients that help refocus and get lasting results.

Although we have been conditioned to focus on a number, there are a plethora of other measurements that motivate and encourage lasting change better than the number on the scale. Non-scale victories include shifting your focus to the new found energy you feel, changes in sleep, mood shifts and strength, to name a few. We can utilize the habit stacking tool from above to create sustainable healthy habits that start to add up to lasting results. Swapping extreme diets for small, maintainable changes, like adding veggies to every meal, or taking a 5 minute walk give you tangible and simple steps to take on a daily basis. Even on the worst of days, can you take a walk around the block at least once or find a vegetable to add to dinner? Pick one meal a day to “upgrade”- add a veggie, swap soda for water, or eat mindfully at a table with calming music. That sounds more doable than making sure you’re prepping every meal, cooking breakfast, lunch, and dinner everyday, doing an hour-long workout, and praying for more hours in the day to complete the rest of your tasks that are already screaming for your attention.

When it comes to weight loss, of course we all know that movement is a huge key to lasting change. We weren’t meant to sit all day, yet most of us have jobs that require us to be at a desk. The best exercise you could do is the kind you enjoy. This may require a little trial and error, but finding an enjoyable activity ensures you will want to stick to it. If you are willing to give yourself a little time to experiment with new forms of movement, I know we can find something you enjoy that gives you life and energy to continue.

The third symptom I will mention that I hear frequently is digestive issues. Not a single person wants to feel gassy, bloated, have debilitating heartburn, or irregular bowel movements and stomach aches. If this is you, I love to start with a food and symptom diary. Track what you eat for 5 to 7 days and how you feel 1-2 hours afterwards. Notice how food affects your mood, energy, and digestion so that we can start to see patterns.

Are you eating mindfully? If you always eat on the go, your body may be having a hard time resting and digesting, which can lead to bloating and discomfort. This is what I mean by mindfully eating: slow down, sit at a table, say a few gratitudes or take four deep breaths before taking your first bite, remove distractions like your phone or computer, and chew a few extra times.

My next two suggestions when it comes to digestion go hand in hand. Add a few gut healthy additions. Things like fiber rich vegetables, probiotics (sauerkraut, kimchi, yogurt or kefir), animal or plant proteins, and healthy fats like avocado, nuts, or olive oil can feed all of those healthy gut bugs that create healthy digestion. When adding more fiber, we also need to ensure we are drinking enough water around our meals. If you’re wondering what that looks like, the goal is half of your body weight in ounces throughout the day to assist in the digestive process.

Now let’s add in a little accountability and celebration, because each new habit can come with barriers and you might need a little encouragement. We can’t expect ourselves to have it perfect from the start. That’s why having an accountability partner can make it so much easier to start a walking routine, and changing your nutrition habits with your partner can be more encouraging than trying to do it alone. Recognizing the small wins and rewarding yourself for those successes is a huge confidence boost that helps us continue on the journey to success.

Health coaches don’t just give advice—they partner with you to find what actually works for your unique life. We make small changes feel doable, keep you accountable, and help you celebrate progress, every step of the way. I can’t wait to help you on your journey using these tools and others!

The post Health Coaching: Top 3 Symptoms appeared first on Spring Integrative Health.

Hey Spring Family, Dr. Krieger here!  I wanted to check-in with everyone during this hectic time.  I thought it would be helpful for everyone to think about ways to stay centered and grounded during the COVID-19 pandemic while we are all practicing social distancing.

Routine

Social distancing means working and schooling from home. This can really mess with our day-to-day schedules. First things first, stick to a routine, stay on schedule and have a plan for the day.  Go to bed and rise when you normally would and get plenty of sleep. Eat healthy and nutritious meals as you normally would.  Stay hydrated – are you getting in your minimum of 8 cups of water per day?

Start the Day with Movement

Consider starting your day off with a brief yoga flow to energize your mornings.  A patient of mine shared this one with me and I LOVE it. It helps to get your body stretched, centered and ready for the day.  Check it out – https://vimeo.com/147923992

Social Distancing and Meditation

Now is a great time to start a meditative practice.  Aim for 5-10 minutes per day to start, longer if you want.  I have a horribly, terrible time shutting off my brain so guided meditations are totally my jam.  I use the free app called Insight Timer – I encourage you to check it out too! You can easily search for topics that are meaningful for you and listen in to the thousands of guided meditations they have listed.  They even have ones that are not guided too, if that is more your speed.

Gratitude

Practice gratitude.  Writing down three new things that you are thankful for each day for 30 days has been shown to rewire the framework of negative thought processes into positive.  They can be simple, such as: I am thankful for my health. I am thankful for my family. I am thankful for my friends.

Free-Write

You can also practice free-write journaling.  Write down whatever comes to your mind for 10 minutes per day.  This helps to get ideas out of your head and onto paper. If you want, you can burn what you write in a ceremony of letting go or rip up the paper and then recycle it.

Breathe

Deep breathing exercises – I really enjoy the “4×4 Square Breathing” technique.  I talk about it a lot with my patients who are particularly anxious as this specific breathing method can take you out of “flight v. fight mode.”  The method: Use your core/belly muscles to breathe. Breathe in for 4 seconds through your nose. HOLD your breath/inhale for 4 seconds. Breathe out for 4 seconds through your mouth.  HOLD your exhale for seconds. Repeat as often as possible until you feel calm. I often recommend doing this for at least 4 minutes 4 times per day to stick with the theme of 4’s.

Connect with Nature

Earthing!  Let’s not forget about our connection to Mother Earth.  I will often prescribe time outdoors to reset – 15 minutes walking around, sitting on the porch, or even laying in the grass (if it’s not too damp).  You can even get these nifty earthing mats to use indoors – https://www.earthing.com/collections/all-1/products/universal-mat-kit

Joy

Do what brings you joy!  Read a book. Listen to a Podcast.  Watch a movie. Have a dance party. Play music.  Try out a new recipe. Make art. Laugh lots.

Pause

Take breaks.  Rest. Relax. Take naps.   If you’re home with your kiddos, find a time for everyone to have some alone time for a few minutes per day to reset and recharge.  It’s also OK to turn off the news for a while, unplug and distract yourself with something that you enjoy.

Create

Make a vision board.  What future dreams and goals do you have or want for yourself?  How do you see your next year going? What is in your future regarding: health, finances, love, career?  Vision boards are also a great craft project to do with the kids and the perfect way to upcycle all of those old magazines you have laying around.  I also really enjoy the various programs through The Universe Talks as a guided way to set self-intentions – https://www.tut.com/ Remember: thoughts become things!

Positivity

Stay positive!  My favorite mantra during this time: Peace instead of Panic.  Faith instead of Fear – feel free to recite it often, or write it down and place it somewhere where you will see it daily.

We are here for you so please reach out if you are in need! 406-586-2626 or click here to send us a message!

Click here FULL PDF Social Distancing Guide

Dr. Jennifer Krieger

The post Social Distancing: How to Stay Grounded While at Home appeared first on Spring Integrative Health.

#1. Sex and Hormones:

Hormones – Testosterone is the hormone in both men and women that supports sex drive, and it can definitely be low!  The best way to determine testosterone levels is with a blood test. Interestingly, testosterone is diurnal, meaning that it is higher in the morning than in the evening.  This means that patients need to have a morning blood draw to get an accurate testosterone reading. There are MANY herbs and nutrients we use to support the body’s natural testosterone production before we consider exogenous testosterone hormone therapy. 

#2. Thyroid:

Thyroid – Thyroid dysfunction can make you tired.  It you’re tired, you probably aren’t all that excited about sex.  Again, with a little herbal and nutrient support, patients can see improvements in thyroid function and an increase in their sex drive. I always test thyroid health when considering a case of low libido. 

#3. Comfort:

Comfort – One major aspect of low sex drive, especially in female patients, is pain or discomfort with intercourse (also know as dyspareunia.)  As women age, their estrogen levels decrease and estrogen-sensitive tissues become less supple. Vaginal tissues are sensitive to estrogen, and vaginal dryness on account of falling estrogen levels is very common.  This can happen after pregnancy, too (not just with age!) Vaginal suppositories or creams can be supremely useful in making sex less uncomfortable which usually makes it much more appealing! I can’t tell you how many patients I’ve treated for low libido who have adequate testosterone and thyroid function, but discomfort with intercourse.  As soon as we address the underlying cause and it doesn’t hurt anymore, their sex drive improves!  

#4. Physical Touch:

Physical Touch – Fostering connection with your partner outside of sex is so important for making sex comfortable, enjoyable, and desirable.  Holding hands, cuddling, and hugging are all lovely ways to nurture intimacy without having actual intercourse. Sometimes, we need to start with more caring touch, and build the physical connection back into a relationship before getting into to the more sexy stuff.  

#5. Sex and Herbs:

Favorite Herb – My favorite herbal medicine to support sex drive is Lepidium meyenii, also known as Maca. This herb has seen recent rise in popularity, and many of my patients report adding powdered maca to their morning smoothies.  I caution my patients that too much Maca can cause elevated blood pressure, so please always consult your physician before taking an herbal medicine. Also, herbs tend to work better, longer, when taken in combination, so I rarely use this herb alone. Studies have shown that patients on SSRI antidepressant medication (which has caused low libido), experience increased sexual desire when supplementing with Maca. In my clinical practice, I have seen an increase in serum testosterone levels in both men and women in whom I have prescribed Maca (among other things.)

Have questions about sex drive, libido, hormones, or other aspects of how to have a healthy, happy sex life?  Send me a message, or call Spring to schedule a consult! 406-586-2626.

The post Let’s Talk About Sex appeared first on Spring Integrative Health.