3 Ways To Naturally Reduce Hot Flashes

3 Ways To Naturally Reduce Hot Flashes

Living With Hot flashes

doesn't have to be difficult

Hot flashes can strike with little or no warning. They can be extremely uncomfortable, embarrassing in certain situations, and affect your quality of life. Unfortunately, hot flashes are an unavoidable regular occurrence for most, if not all, perimenopausal and menopausal women.

Menopause happens in three stages:

  • First, perimenopause is when the body’s production of estrogen begins to slow. This stage can last for a couple years. 
  • Menopause actually begins when a woman has not experienced a menstrual cycle in over a year. 
  • Postmenopause is when the time after menopause has ended – the symptoms will begin to lessen. However, some symptoms, such as hot flashes, mood swings, or night sweats can still continue for up to two years after menopause has technically ended.

This means that many uncomfortable symptoms - such as hot flashes - can last for many years as you travel through the cycles of menopause and beyond.

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Here are three simple ways you may potentially reduce the number and severity of the hot flashes you experience:

  1. Make lifestyle changes. A simple way to help get through your day while experiencing hot flashes is to give yourself the ability to cool yourself off whenever it becomes necessary. Making simple wardrobe changes like wearing layers every day makes it easy to take off a cardigan, light jacket, or scarf whenever a hot flash begins. Other lifestyle changes, including quitting smoking, losing weight, or increasing your daily activity with short walks or exercise routines can help lessen the frequency of hot flashes. 

  2. Try supplements, vitamins, and herbal remedies. Black Cohosh has received a lot of attention for its possible effects on hot flashes. Evening Primrose Oil, which you can find in most drugstores, is also a botanical that is believed to relieve hot flashes. Other possible remedies include sage, ginseng or hops.  Menopause is, essentially, the symptoms of a hormone imbalance as your body changes with time. Herbs and supplements that promote balance can be helpful additions to your wellness routine and make your symptoms less severe. 

  3. Reduce stress. Did you know that hot flashes can be caused by outside factors? Anything from stress at work, tight clothing, taxing physical activity, or too much caffeine or alcohol can trigger a hot flash. You can reduce stress and anxiety by slowly building up an exercise regimen, especially yoga and walking, or engaging in something else low-stress; gardening or a similar hobby works well. Techniques such as meditation can also help. Sleep is very important for stress reduction and adaptation; you can receive more sleep by using melatonin as a sleep aid, or start taking CBD as it has proven anti-anxiety and potential sleep benefits.

Well Theory: a Better Way to Wellness

a surgeon developed solution that’s different

As with all new therapies, you should always consult your physician prior to beginning a new wellness regimen – especially those that include supplements.

You have to make sure that your new supplements don’t interact negatively with any medications you’re on, and the best way to do so is consulting your prescribing physician.  If your physician does not know, engage a natural medicine knowledgeable doctor as soon as possible.

You can download our free Menopause Guide for even more helpful tips, tricks, and resources for managing your menopause symptoms successfully!

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What is CBD?

What is CBD?

Dr. Warner Here -

I am a board-certified orthopedic surgeon practicing in Louisiana. I founded Well Theory to bring you a safe, natural, and holistic option for pain relief and improving your day-to day health without undergoing invasive procedures.

What Is CBD

& is it safe?

Cannabinoids are naturally occurring plant-based substances that can modify human health and wellness.

There are hundreds of phytochemicals present within the plant Cannabis sativa. Most of the cannabinoids, especially CBD, are not psychoactive. That is, they will not get one ‘high.’ CBD will however, improve overall health and can help a great deal with the symptoms associated with pain.

 

How CBD Works

and how it can reduce pain + inflammation

CBD has been shown in various clinical trials to have few if any, harmful side effects – especially when compared to pharmaceuticals developed to address conditions CBD was being tested for.

CBD works in humans by modulating the human body’s innate endocannabinoid system. Throughout the human body there exist endocannabinoid receptors in enormous amounts. These receptor types (G-protein coupled) are in fact the most numerous of receptor types. The endocannabinoid system has receptors on many tissue types throughout the body that exert their effects and influence things like the inflammatory response, hunger, mood, and more. CBD is particularly active on immune system cells.

The endocannabinoid system is an endogenous (native to the human body)
system lipid signalling pathway.

The endocannabinoid system is composed of the ligands (substances that bind to receptors), the receptors and the associated enzymes that make and destroy the ligands. This system is involved in the function of the following separate systems of the body: peripheral nervous, autonomic nervous, endocrine, central nervous and immune systems.

There is therapeutic potential for substances that affect this human system. In numerous studies, CBD has been shown to:

  • Eases Pain
  • Stimulates Bone Growth
  • Suppresses Muscle Spasms
  • Reduces Risk of Nerve Damage
  • Reduces The Risk of Artery Obstructions
  • Slows Inflammation
  • Suppresses Muscle Convulsions
  • Reduces Blood Sugar Levels
  • Eases Nausea
  • Decreases Pressure In the Blood Vessels

CBD And The Medical Community

We believe that there is ongoing participation of the endocannabinoid system in many physiologic processes, such as the inflammation and pain. Therefore, by maintaining the proper balance and function of the endocannabinoid system, one can modify these symptoms, improve quality of life, and reduce the consequences of aging. We believe that CBD has this power and is an excellent plant-based adjunct to a thoughtful wellness regimen.

“My goal is to help people age better, age fitter, and enjoy their old age. We’re all going to get old. You can’t stop that

Meredith Warner, MD

Choose Well Theory

for your peace of mind

Do you suffer from pain and are tired of taking heavy pharmaceuticals? Have you exhausted every treatment with no relief in sight? Try Well Theory, Dr. Warner’s line of holistic pain-fighting products, and start curating full-body wellness today.

Dr. Meredith Warner

Orthopedic Surgeon

About the author

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran. She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
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Choosing A Multi-Vitamin You Can Trust – A Surgeon’s Guide

Choosing A Multi-Vitamin You Can Trust - A Surgeon's Guide

Why You need a daily multivitamin

designed for bones, joints, & immune function

Your bones are constantly being remade – old bone is broken down, and new bone is made. As you age, you reach peak bone mass around age 30. Your body will still create new bone, but at a slower rate than it did when you were younger. To combat this, you should consume more calcium-dense foods and supplement if necessary.

“For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70 as well as those healing from surgery.”

Bone Health: Tips To Keep Your Bones Healthy (Mayo Clinic)

Most people are not getting the nutrition they need on a daily basis from their diet which hinders their ability to recover from orthopedic issues or surgical interventions – especially as they age.

There are many multivitamins on the market, but orthopedic surgeon Dr. Meredith Warner wasn’t able to find one formulation that provided all the essential vitamins and minerals she wanted for her patients in one single bottle and with the appropriate dosing needed – especially those who are considering surgery and will need help recovering quickly post-op.

As we age, hormonal changes alter how our bodies process vitamins and minerals from our food, slowing things like calcium absorption, which is an essential part of maintaining bone health. As it becomes more difficult to take in the right amount of vitamins, it becomes more necessary to supplement where needed to maintain your standard of wellness.

The time to start a supplement regimen is now

but where do you start?

Even a decrease in mobility can affect your vitamin intake. Vitamin D, which you can receive from sunlight, plays an important role in calcium absorption. If you go outside less often due to things like joint inflammation, you will receive less Vitamin D – which creates a vicious cycle.

With less exposure to Vitamin D, you will have more difficulty absorbing the right amount of calcium, which will directly affect your musculoskeletal health – further limiting your mobility as you age

Aging is a natural process - but instead of addressing negative symptoms as they appear, wouldn’t you rather maintain your standard of health as you get older? If you start taking care of your body now, it will age with grace and you will lose less function over time.

And often as we age, our appetites decrease. The best way to efficiently absorb nutrients is naturally, through our diets – but with less food intake, you receive fewer vitamins and minerals. This loss of appetite combined with slower bone replacement – which happens naturally as you age – make supplements that specifically support bone health essential for avoiding fractures and maintaining your quality of life.

How to choose the right multivitamin

and what you need to look for

When you walk into the pharmacy section of any grocery store, you are presented with a multitude of choices – countless brands offering different multivitamins, and an even greater number of individual vitamins, minerals, and supplements. 

Choosing the right multivitamin or supplement regimen isn’t as easy as picking up a bottle or two off the shelf – blending essential nutrients into a single dose is a complicated process.

Absorption effectiveness of certain vitamins depends heavily on what other vitamins you pair with them, and in what dosage size.

For example, taking Vitamin C alongside an Iron supplement can help your body process the iron more efficiently.

Other vitamins, when taken at the same time, either “compete” for absorption or could even cancel each other out.

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To further complicate matters, the FDA struggles to regulate supplements.  Many multivitamins that make claims about improving things like health, sleep, and overall wellness may be making inaccurate claims.

Needless to say, it can be difficult and time-consuming to research the accuracy of those health claims yourself. This creates a problem for consumers who are uncertain of how to vet their supplement intake. Choosing the right multivitamin for your specific needs is difficult enough as it is, but made more complicated with these factors.

You should seek the advice of a physician before beginning a supplement regimen – chances are, they will be able to direct you to a blend suitable for your particular needs. You also want to look for multivitamins that have been tested in a 3rd party lab and are registered with The FDA to assure the purity and safety of their ingredients.

This way, you will know that the ingredients listed on the bottle are actually in the bottle – and in the indicated amounts. This is especially useful information to have if you are taking other medications and want to make sure your new multivitamin won’t interact negatively with your prescription.

Well Theory: a Better Way to Wellness

a surgeon developed multi that’s different

Dr. Meredith Warner is a board-certified orthopedic surgeon with a thriving private practice in Louisiana, USA. Her practice allows her the freedom to treat patients in the best way possible – on an individual basis. It has always been her goal to seek non-operative treatment and functional recovery over surgical or heavy pharmaceutical means of healing. 

This is why Dr. Warner developed her Bone & Joint Multivitamin. This proprietary blend contains the essential vitamins and minerals she recommends for her patients’ pre- and post-op regimens. She handpicked each ingredient in this Multi to boost musculoskeletal health, help reduce joint + muscle inflammation, and promote full-body wellness.

“My goal is to help people age better, age fitter, and enjoy their old age. We’re all going to get old. You can’t stop that

Meredith Warner, MD

Each ingredient in our multi is beneficial and necessary on their own – but together, they make a fantastic impact on your overall health and Bones and joints as they are carefully paired for maximum, and efficient, absorption – including the appropriate dosing of each. 

Instead of going to the store and potentially spending hundreds on large quantities of different vitamins and minerals, you now have a surgeon-curated option available in a single, convenient bottle

Our formulation supports bone, ligament, tendon, and skin health along with a foundation for wound healing. 
Additionally, it has the added benefit of Full Spectrum Hemp cannabidiol to support a healthy response to inflammation via your endocannabinoid system. 

Dr. Warner wanted the perfect multivitamin that would support tissue healing, wound healing, skin, which is integral to wound healing, and then bone and muscle growth – so she could confidently recommend it to her patients and the world. 

What Is IN the multivitamin?

carefully selected ingredients made for you

Each ingredient in our multi is the blend of essential vitamins + minerals Dr. Warner handpicks for her patients – especially those who are considering surgery. 

Full Spectrum Hemp Powder

Full Spectrum Hemp Powder is hemp with beneficial terpenes and cannabinoids. It’s included for its ability to support a healthy response to inflammation and provide you with antioxidants needed to support your overall health.

Vitamin C

Vitamin C boosts the function of the immune system to protect against illness and improves the body’s ability to repair damaged tissue - vital for wound healing & mandatory for collagen formation.

Calcium Citrate

Calcium Citrate is useful in balancing blood calcium levels to promote stronger, healthier bones and prevent the development of conditions such as osteoporosis.

Vitamin D3

Vitamin D3 aids in the body’s ability to absorb calcium to promote bone health and the prevention of bone disorders. It's important to almost every human system.

Magnesium Oxide

Magnesium Oxide regulates magnesium levels to reduce muscle cramps and bone pain. It is also effective for lowering blood pressure, relieving anxiety and depression, and improving sleep quality. This is essential for nerve & muscle function.

Zinc Gluconate

Zinc Gluconate is a mineral that helps to balance zinc levels within the body as well as to promote the healthy growth and development of body tissues. It plays a large role in wound healing & connective tissue development.

Most multivitamins are filled with vitamins you don’t need, in amounts that are unnecessary, or even in ratios that cancel each other out. At Well Theory, we believe that less is more. Dr. Warner made sure to include only the essential nutrients that she recommends for her orthopedic patients, to provide targeted benefits for your musculoskeletal health.

This unique blend is ideal for surgical patients, but a great option for optimizing your overall health. Surgical candidates are often advised to make lifestyle changes so they’re at peak health before and after their procedures – and this multi is designed to do just that.

Why Choose well theory?

natural ingredients. powerful results.

At Well Theory, we are dedicated to providing you with a way to improve your overall health and reduce your pain – safely and naturally.  We believe in helping you build a better lifestyle, holistically and with the guidance of an orthopedic surgeon’s expertise.

In her years of clinical practice, Dr. Warner has often found that in many cases, natural alternatives to heavy pharmaceuticals and invasive procedures can be just as successful or more successful. 

As an orthopedic surgeon, she has to consider the context of the condition she’s treating – how it affects other parts of the musculoskeletal system, and how the treatment will change her patient’s lifestyle. This is why she prefers gentle therapies whenever they can be utilized, because while in many cases they are as effective as mainstream medicine, their impact on the body tends to be less jarring.

With this in mind, Dr. Warner founded Well Theory – and developed our revolutionary new Bone and Joint Multivitamin.

what you can expect from our multi:

one convenient multi for bone + joints

You may begin to feel the health-boosting effects immediately, but consider benefits – like increased energy and improved mood – added bonuses while you’re improving your overall health. Most people begin to feel a difference towards the end of the first month of regular dosage, but the things that are happening inside your body are what counts. 

Nutrients and vitamins that you weren’t receiving from your body are quickly absorbed due to the carefully curated combinations of ingredients. Your bones, joints, and connective tissues are supported and strengthened as well. And our hemp-sourced cannabidiol serves to help reduce overall inflammation, decreasing stress and improving your body’s function.

FIRST MONTH
Anti-inflammatory support + wound recovery support
THIRD MONTH
Joint function and muscle support, calcium assists in bone health
SIXTH MONTH
Helps your body with vibrancy in aging, overall health + wellness, vitality

Dr. Warner designed her Bone & Joint Multi to:

  • Help fill the nutritional gaps in your diet 
  • Support a healthy response to inflammation 
  • Promote post-surgical recovery 
  • Pre-surgical optimization 
  • Promote overall musculoskeletal health for bone, joints, tendons, muscles, and ligaments

Choose the multivitamin designed for surgical recovery – filled with ingredients Dr. Warner chooses for her patients every day.

Are you ready to start taking steps towards a more natural + intentional wellness regimen? Act now, curate your new healthy lifestyle, and get steady results. 

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

Natural Ways To Relieve Menopausal Mood Swings

Natural Ways To Relieve Menopausal Mood Swings

When Does menopause

"officially" occur?

Menopause “officially” occurs after a woman has not experienced a menstrual cycle for at least a year. It can take several years of pre-menopausal symptoms for menopause to actually occur, and the post-menopause phase can last for several years after that. This means that menopause, and its symptoms, can last 2-10 years – or even longer. 

If you’re reading this, you have probably either tried or are concerned about invasive methods of relieving menopause symptoms – such as hormone therapy – and are looking for more natural options.

As you cycle through menopause, your estrogen and progesterone levels fluctuate dramatically, causing symptoms such as hot flashes, insomnia, depression, and mood swings. Hormonal changes can also cause physical symptoms, such as breast pain, loss in bone density, hair loss, and more.  All hormones are in flux during this amazing time of a woman’s life; they should all be considered in a comprehensive treatment plan.

Hormonal mood swings can be especially debilitating as they can result in anger or frustration, irritability, depression, and anxiety that last the duration of menopause.

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Thankfully, mood swings are not particularly common in menopausal women – only about 23% will experience such symptoms. But, this is still one in five.  For those that do experience menopausal mood swings, the experience can be disheartening. These affect not just you, but also your family and friends.  If you are suffering from mood swings, here are a few natural ways you may potentially relieve some of your symptoms:

  1. Taking Vitamin D3. Vitamin D3 is an excellent vitamin for menopausal women to incorporate into their diets, as it is linked to improving bone density as well as improving mood. An English study showed that Vitamin D3 deficiency was linked to depression in a group of adults ages 65 years or older. The best way to get Vitamin D3 is through safe amounts of sun exposure, and in your regular diet. Be sure to include fish products such as sardines and tuna, eggs, or fortified dairy products. Obviously, safe sun exposure is recommended; however, the use of sunscreen has its own health concerns.  Vitamin D3 is actually a hormone and has been found to regulate and change many different functions of the body.  Nervous system and brain function are significantly affected by Vitamin D3; thus its importance for mood.

  2. Acupuncture is something that many women use to find relief from their menopause symptoms. Skeptics of the practice argue that acupuncture is just a placebo, however, most insurance plans now cover acupuncture treatments. This is because there is a large body of evidence that has made it obvious that this works.  Acupuncture may be a helpful alternative to hormone therapy, but you should consult with your physician before starting an acupuncture treatment. Additionally, choose a practitioner that is well-trained and has been certified by the appropriate regulatory bodies. 

  3. Meditation. Beginning a yoga practice, or taking just a few minutes to meditate during the day can be very helpful in reducing your anxiety. You can also try the 4-7-8 Rule: This method of meditation is a simple and fast way to find relief from anxiety. Breathe in for four seconds, hold your breath for seven, and exhale slowly for eight. After a few breath cycles, your heart rate should be much slower and anxiety levels should drop.  Mindfulness is integral to proper brain health and psychological optimization; meditation is one way to become mindful.

  4. Try herbal remedies. St. John’s Wort is a popular herb used to relieve mood swings, improve sleep, promote calm, and reduce anxiety and depression. St. John’s Wort can be found in most pharmacies – it can be taken in pill or liquid form, or brewed in tea.  This herb is now even recommended by some Western Medical societies as a good first line treatment of general depression. There are side-effects and concerns and this remedy should be discussed with your provider.  

Well Theory: a Better Way to Wellness

a surgeon developed solution that’s different

Remember, simply understanding the process of menopause and accepting that you will have mood swings is often enough treatment in and of itself.  

Natural treatments and lifestyle changes are often effective in lieu of invasive treatments, like surgery, hormone replacement therapy, and others. Dr. Meredith Warner, orthopedic surgeon and founder of Well Theory, uses this methodology – patient-led, natural healing – whenever it is appropriate for their particular circumstance or condition, and founded Well Theory with this idea in mind.

You can find more natural methods of relieving menopause symptoms by reading our free Menopause Guide!

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

Holistic Habits You Can Use To Improve Sleep During Menopause

Holistic Habits You Can Use To Improve Sleep During Menopause

Common menopause symptoms include

mood swings, hot flashes, and insomnia

The most commonly known symptoms of menopause include mood swings and hot flashes. However – other symptoms that are lesser known, such as insomnia, impact your quality of life just as much. In fact, insomnia can be more damaging than other, more common symptoms because sleep is an essential part of a healthy, balanced life.

Sleep is essential for many bodily functions to behave normally. From maintaining the health of your immune system, to consolidating memories, to wound healing and more, getting an average of 7-9 hours of sleep is a must for a healthy body - especially as you age. Sleep is very important for brain health as well.

As your hormone levels change with menopause, it can directly impact how much sleep you’re getting at night, and the quality of sleep as well. If you wake up often during the night, your body is less likely to fall into a deep sleep, when most of the healing functions of rest happen.

Hormone replacement therapy

vs natural options

There are several options you can incorporate to lessen the impact of menopause symptoms. One of these options is HRT (hormone replacement therapy.) Although well within the standard of care, many women have concerns about HRT and prefer to use natural options.  That being said, HRT is still the standard of care for most menopause conditions; it is very effective is used properly.

An alternative treatment for most menopausal symptoms, not just insomnia, may be found in consuming soy products (tofu, soybeans, and soymilk.) Soy products contain phytoestrogens, a plant-based hormone that is similar to estrogen. Other phytoestrogens are available as supplements, such as ginseng, red clover, and black cohosh.

To specifically target insomnia, making small lifestyle
changes can have a big impact.

And often as we age, our appetites decrease. The best way to efficiently absorb nutrients is naturally, through our diets – but with less food intake, you receive fewer vitamins and minerals. This loss of appetite combined with slower bone replacement – which happens naturally as you age – make supplements that specifically support bone health essential for avoiding fractures and maintaining your quality of life.

tips TO CONSIDER WHEN

combatting sleeplessness

Try to not consume large meals or alcohol several hours before bed. Foods that are spicy or acidic may trigger hot flashes, which can keep you up later due to discomfort. Wear light pajamas to bed, and layer several light blankets on your bed instead of a single heavy one, so you can toss one of two away if you find you’re overheated.  Remember that the optimal temperature for sleep is 65-67-degrees Fahrenheit.

Many menopausal women experience weight gain as their hormones fluctuate – and this can contribute to sleep apnea. Sleep apnea affects your breathing and therefore the quality of your sleep. If you think you’re experiencing symptoms of sleep apnea – waking often, snoring, etc., it is important to visit your doctor, who may order a sleep study as part of your treatment plan.

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Reduce the overall amount of screentime you engage in on a daily basis, and try out blue light-blocking glasses. The blue light that computers, television, Kindles and phone screens generate can signal to the body that it shouldn’t start producing melatonin, your body’s natural sleeping hormone, and can interrupt your circadian rhythm. You can also supplement melatonin to help you fall asleep faster and stay asleep. Melatonin does not work for everyone, but everyone should limit the amount of blue light exposure to the eyes at night.

Deciding what treatments you should start to combat your menopause symptoms should be part of a conversation you have with your physician. Some supplements may interact negatively with certain medications you are taking or may not be ideal for someone with your medical history. 

For more natural tips on relieving menopause and its symptoms, download our free Menopause Guide today!

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

How Menopause Slows Your Metabolism

How Menopause Slows Your Metabolism

Menopause starts in three stages:

perimenopause, menopause, and post-menopause

Menopause happens in three stages – perimenopause, menopause, and post-menopause. During these three stages, hormone levels drop and/or fluctuate, and symptoms including hot flashes, insomnia, mood swings, and weight gain can happen. On average, menopause can last anywhere from 2-10 years – with symptoms prevalent throughout.

Because metabolism is affected by these hormonal changes, many women find that they begin to gain weight during this time. The metabolic process includes all of the biochemical reactions in your body that utilize things like nutrients and oxygen to create energy. There are many different factors that can impact how quickly or slowly your metabolism “works.” This metabolic rate is measured in calories.

In several animal studies, estrogen is linked to helping control body weight. Lab animals tend to eat more and be less physically active when they have lower estrogen. This reduced estrogen may lower the resting metabolic rate – or the rate at which the body converts energy when it is at rest and not exercising. It’s possible that the same thing happens in humans during menopause, when estrogen levels drop.

risks of lowered metabolism

When women are younger, the body tends to collect weight around the hips and thighs, called gynoid fat distribution. As menopause hits, women begin to gain weight around their midsection – weight that can be stubborn to shed. This redistribution can also affect pulmonary and cardiovascular health, increasing risk of strokes, heart attacks, and more.  More truncal fat than gynoid fat is thought to be worse for overall health.

Weight gain is associated with sleep apnea as well, which is a condition that makes it difficult to breathe deeply while sleeping and affects your quality of sleep. Rest is essential to many functions of the body – most notably immune system function, which can make you susceptible to illness.  Energy and cellular function are heavily dependent upon the detoxification that takes place during restful sleep. Hormone changes not only change weight, but also sleep patterns themselves.

how to combat lowered

metabolism and weight gain

A lack of sleep can also contribute to weight gain. Avoid heavy meals and blue light screens in the evenings, and try to get between 7-9 hours of sleep each night. It is not cool or proof of being a hard-worker if you sleep less than 7 hours.  If your sleep doesn’t improve with basic sleep hygiene, consult a sleep specialist who may order a sleep study to treat any underlying causes of your insomnia.

Diversify your workout routine. Novelty can make exercise more enjoyable, so switch up your routine regularly. Try adding light weights when you’re out for a walk, or trying an exercise class or two at your local gym. Adding strength training to a cardio workout will help your body build more lean muscle mass, which in turn raises your resting metabolic rate – aka, the amount of calories you burn every day even without exercise.

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Well Theory: a Better Way to Wellness

a surgeon developed multi that’s different

Changing your diet is also a great way to introduce nutrient dense and lower calorie foods. A 2016 study found that a Mediterranean diet was effective in promoting long-term weight loss. Mediterranean diets are largely plant-based – high in healthy fats like olive oil; they feature low intake of red meat, and promote intake of whole grains, lean fish or poultry, and fruits and vegetables. It’s important to not simply cut calories, as bone loss happens more quickly as you get older, so you should continue to take in essential vitamins and minerals.  A diet is only helpful if you still eat and drink the necessary vitamins, minerals, collagens and other substances needed for proper cellular function.

“My goal is to help people age better, age fitter, and enjoy their old age. We’re all going to get old. You can’t stop that

Meredith Warner, MD

Our Bone & Joint Multivitamin was designed by orthopedic surgeon Dr. Meredith Warner according to the recommendations she makes to her own patients every day. Designed for surgical patients seeking to optimize their overall health, but ideal for sourcing all the essential vitamins and minerals you need for excellent connective tissue health, this multivitamin is a great option to ensure you’re filling gaps in your diet and to promote overall wellness at the same time.

Curate Your Wellness Regimen

There are many things you can do to lessen the symptoms of menopause, however, there are other changes that are simply a part of aging. At Well Theory, we’re dedicated to helping you age vibrantly – from our Herbal Kitchen cooking show, to our helpful resources, surgeon-designed products, and more. Consult with your physician about how you can create a plan to age with grace, and start living well today!

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

Natural Alternatives To Relieve Your Arthritic Joint Pain

Natural Alternatives To Relieve Your Arthritic Joint Pain

Natural Alternatives To Relieve

your arthritic joint pain

Inflammatory arthritis is a subset of conditions characterized by recurring pain, swelling, and feverish heat in the joints. Those suffering from inflammatory arthritis tend to feel most of their pain in the joints, and experience joint stiffness in the morning – that typically lasts more than one hour.

Joint pain can be caused by osteoarthritis - a time-related form of arthritis - or an inflammatory arthritis like rheumatoid arthritis (RA.) Inflammatory arthritis is a type of autoimmunity. Normally, the immune system serves to protect us from outside invaders, like viruses and bacteria.

In RA the immune system doesn’t work properly and “attacks” the joints and other ‘self’ tissues; the immune system is not focused on the outside invaders. This results in swelling, cartilage damage, bone damage, and more.

This pain can be caused by several factors:

  • Synovitis. This is an inflammation of the membrane that lines your joint capsule.  All joints are enclosed in a capsule; this is like a water balloon around the joint that allows for lubrication and motion.  When it gets inflamed, the synovial lining of the capsule releases chemicals that irritate nearby nerves to cause pain and increases fluid in the affected joints to cause stiffness. 

  • Increased fluid in the joints. Fluid builds in the joint from the inflamed synovium, causing pressure, stiffness and pain. Enough fluid can actually stretch the capsule and surrounding tissues of a joint and this stretch is painful.  As well, too much fluid will seep through fissures in the cartilage and damage the underlying bone by forming cysts and pothole like structures; this too is painful. 

  • Brittle bones. Arthritis can damage your bones. Too much damage can affect the joints and cause “grinding” and pain during use, increasing swelling and stiffness of the joints.  Osteophytes or spurs often form with arthritis; this is the body’s attempt to further stabilize a damaged joint. However, the spurs too often cause pain in and of themselves.

  • Ligament damage. Ligaments support the joint. As inflammation spreads, The effects of inflammation can damage these bands of flexible tissue that support the joint.  Ligaments become thick and less pliable, this reduces the ability of a joint to function normally. Motion and load are necessary for the normal function of a joint.  If a ligament is preventing normal use, further deterioration results.

  • Muscle weakness. Reduced muscle strength, which occurs as you time passes in our society, puts more stress on joints.  Muscles normally act as shock absorbers and protectors of joints. As most Americans are sedentary and have limited use of muscle, the muscles are not very strong and painful joints can result.  As well, hormonal changes often cause weak muscles; this contributes to pain as time passes.

Natural Ways To

reduce joint pain

Don’t lose it, use it. Keep your joints active by incorporating gentle stretches that move your joints through their full range of motion. Take up a gentle yoga practice, swim, or try lifting small weights at home with the guidance of your physician.  Avoiding use of a limb or joint is very damaging. Disuse itself causes deterioration and weakening of bone, joints, ligaments, tendons and muscles. Unless it is mandatory, one should not avoid activity.

Remain mindful. Maintaining good posture is important for joint health. Your physical therapist can assess your posture and help you with an exercise routine dedicated to improving it wherever necessary.  Posture is hugely important to overall bone and muscle health. Poor posture is one of the leading causes of pain in this country. This is something that you can self-treat; it is something that can empower you to improve pain, stiffness and poor function.

 

Certain lifestyle changes can also relieve pain. Eating a diet that is low in inflammatory foods and/or high in anti-inflammatory foods is helpful in reducing overall human inflammation, which will reduce pain in your joints. Cutting out processed foods and introducing more whole foods, such as whole wheat bread, fresh fruit and veggies, and more, will be beneficial in reducing the pain you feel every day.

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Manage weight. It is not the weight that matters, but rather the amount of adipose that is producing inflammation.  We now know that excess adipose causes not just hormonal imbalances but also chronic inflammation. Reducing the amount of tissue that produces pro-inflammatory molecules will improve your quality of life as you navigate managing your symptoms. Starting simple, sustainable habits – 20 minutes of walking a day, dietary changes, and more – result in gradual weight loss that sticks.

Alternatives to

pharmaceuticals

Try supplements and other natural remedies. Fish oil is commonly recommended by physicians as Omega-3s block out cytokines and prostaglandins – inflammatory molecules – and are also converted into powerful anti-inflammatory chemicals called resolvins.  Fatty acids are also the basic building blocks of the endocannabinoid system. Vitamin D3 is also a great choice. Vitamin D helps your bones absorb calcium more efficiently, which is vital to promoting bone health and regrowth. It’s also crucial for muscle movement, communication between nerves, and fighting inflammation – which can assist you in other lifestyle changes.

In recent years, CBD has become well-known for its anti-inflammatory properties. It helps the body restore balance in your body’s regulatory system - the endocannabinoid system - by binding to its receptors. CBD is simply a plant-based source of material to improve your innate endocannabinoid system.

You can read more about other ways to manage your symptoms by downloading our free Arthritis Guide.

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How To Naturally Reduce Joint Swelling And Pain

How To Naturally Reduce Joint Swelling And Pain

How to Naturally reduce

joint swelling and pain

Joints are an essential component of a healthy musculoskeletal system. They connect the bones and allow movement; they support weight and maintain balance. They are found in virtually every part of your body – in your spine, shoulders, arms, knees, feet, and more. We often take our joints for granted, until pain and inflammation strikes.

Joints are complex structures that are surrounded and cushioned by a joint capsule and other tissues. When the joints are irritated, excess fluid builds in and around them, resulting in pain, stiffness, and irregular function. The affected joint may be visibly swollen, red, or feel warm to the touch.

While joint swelling can be caused by both an injury, time-related and/or chronic conditions, we will be focusing on arthritis-related swelling and how you can naturally reduce inflammation.  Arthritis is simply the time and chronic inflammation related destruction of joints (cartilage).

How Arthritis Causes

joint swelling

Arthritis is not a single disease but a way of classifying joint pain or joint disease.  The word arthritis is from a latin derivation of the words for ‘joint’ and ‘inflamed’. There are over 100 different types of arthritis, and while it is more common in older adults, it affects the young and old alike depending on the nature of the condition. It is currently the leading cause of disability in America. 

Three of the most common forms of arthritis that result in joint swelling are:

  • Osteoarthritis – Time-related arthritis; this is caused by the deterioration of cartilage between the joints over time. It is the most common form of arthritis. Cartilage damage occurs from exposure to chronic inflammation from diet and environment.  As the cartilage is damage, inflammation occurs. Inflammation is the body’s attempt to heal the cartilage. Most people lack the ability to heal cartilage and the deterioration progresses. Over a long period of time, this inflammation and deterioration can cause harmful side effects.  The side effects range from pain and stiffness to swelling and functional impairments. 

  • Rheumatoid Arthritis – This is an autoimmune disorder characterized by inflammation in the joints. The body’s immune system attacks the membranes within your joints, causing a build-up of fluid and visibly swelling the affected joint.  Pro-inflammatory proteins and molecules are released into the joint and directly damage cartilage. This causes a lot of pain within the cartilage, tendons, and ligaments of your joints. 

  • Gout – An increase of uric acid in your bloodstream results in the deposit of uric acid crystals in joints – which leads to pain and swelling. Uric acid is something your body creates from certain foods, and typically is processed into a form that may be dissolved in your blood before exiting your body through urination. When this process is interrupted, it can form into painful, needle-like crystals in your joints.  These crystals cause mechanical damage and also induce inflammation.

Natural Ways To Reduce

symptoms of arthritis

Use Hot And Cold Therapy – Hot compresses and warm showers can ease stiffness in the joints. Heat promotes increased blood flow; this can help stimulate a healing process.  Cold compresses reduce pain and inflammation in the joints. Using both methods will help you increase your range of motion and reduce pain. Alternating cold and warm therapies is a time-honored method to treat arthritis.

Incorporate More Healing Foods In Your Diet –  Turmeric contains a chemical called curcumin that may help to reduce arthritis pain by reducing inflammation throughout the body. The right fatty acids, particularly fish oil supplements, are high in omega-3s – which have been shown to reduce joint stiffness and pain.  Blueberries have an abundant amount of flavonoids and ancathyocins that are known to help with arthritis.

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Consider herbal supplements – There are a wide variety of herbal supplements on the market that reduce joint pain and swelling. Some include ginkgo, boswellia, and more. It is important to run new supplements by your physician to make sure they will not interact negatively with any medications or underlying conditions you have.  Make sure that the physician understands herbs and herbal medicine of course. 

Try incorporating CBD – CBD has proven anti-inflammatory benefits. It interacts directly with the body’s regulatory system – the endocannabinoid system – to lessen heightened levels of inflammation. It can be taken in a multivitamin, oil or topical cream. It is important to choose a trustworthy source for your CBD, especially if you take it as a multivitamin – read our Surgeon’s Guide for more information on how to choose the right CBD multivitamin for you.

For more information on how to naturally manage Arthritis pain, download our free Arthritis Guide today!