NEWS YOU CAN USE - June 2024
Greetings from Arcadia Women’s Wellness
NEWS YOU CAN USE - June 2024
Hang in there, the days ARE getting shorter!
So funny, living in Pac NW x 18y, I used to dread the summer solstice. As they say in Game of Thrones with dread, “Winter is coming”. But here in PHX, it is quite the opposite, we can rejoice in the summer solstice with the knowledge that cooler temps are around the corner.
In the meantime, Pepe & I will be getting up 0530 to try to get our walk in during the coolest part of the day, and get up to Flagstaff as much as possible.
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I also need to reiterate these guidelines, so PLEASE READ:
For texts, unless urgent or canceling appointment, please limit texting to between 9am-5pm, do not expect immediate replies, & please sign your name.
Make an appointment via online scheduler first; if cannot find time there, let me know. I am scheduling about 3 weeks out.
To receive refills, I need to have appointment with you at least once per year, usually via phone. Otherwise, call pharmacy.
For emails, like you, I am inundated. Limit emails to quick questions, updates, etc. If new issue or have to write paragraph+, schedule a phone appointment. For established patients, I likely have more availability than what scheduler shows.
For labs, sign up for account with Sonora Quest of Labcorp; if want to discuss results/follow up after, schedule appointment
Thank you in advance for your understanding & assistance.
Menopause this Month!
Join me & Jenny Guzon-Bae and escape the heat THIS SATURDAY for an afternoon of perimenopause Q & A and yoga specifically to improve health & fitness for the menopausal transition.
Sign up here
If you don’t know, research shows yoga is an excellent form of activity for perimenopause: strength, flexibility, balance, core/back exercises are essential to maintain posture, build muscle mass, decrease pain, and prevent future falls.
Fish Oil & Cardiovascular Disease
I get questions about supplements every day and if you have already met with me you likely know I am bearish on supplements generally. One of the most common ones I get asked about is fish oil and lo & behold, the NYT posted an article on this subject this week.
Basically, despite hundreds of trials since the year of my birth (1970 y’all), the benefits are unclear and there are safety concerns, such as an increased risk of atrial fibrillation & stroke (fish oil is a blood thinner). High-quality fish oil is also very expensive, much more so than eating fish twice a week as generally recommended for heart health and has far greater benefits than taking the fish oil caps.
So the bottom line is, eat two servings of fish a week, and if you can’t do that then for now you are likely safe taking a 1000mg of fish oil a day if you are not at increased risk of stroke or a-fib. I had a TIA at 42, so I skip this one and try to eat fish when I can.
I’ll be writing about other supplements in the months to come, but I think you’ll find a common theme: unless you are taking for prevention of deficiency (calcium, D, B, iron) or for a specific purpose (melatonin for sleep, magnesium/fiber for constipation), food sources are generally best.
Do you have a specific supplement you are curious about? DM me and I’ll feature it in a future newsletter.
Are Hormones “Anti-aging”?
Long story short, no.
The goal of menopausal hormone therapy is not stop aging, that is not possible, despite what you might see on social media or hear on podcasts. The goal of MHT if to help you feel your best at the age you are.
You may be surprised to learn that, despite the hoo-hah surrounding topical estrogen for anti-aging on the face, there are no studies supporting the efficacy or safety of this. Theoretically, topical estriol on face might be helpful, but we do not have evidence to recommend and this is different than the estradiol that is recommended for vaginal use. That said, it is likely OK to try a small amount of topical estriol on face for a few months to see if you notice a difference.
What the research actually supports and what I use and recommend for aging skin health is:
Hydration: water, water, and more water
Vitamin C & Hyaluronic acid serum layer first am/pm
Finlay & Green moisturizing cream: apply am before SPF & pm before retinol; excellent weight for any climate, non-greasy, fragrance free, no hormones or hormone disrupters
SPF & a good sun hat: my fave sunscreen is MD Solar Daily Perfecting Moisturizer its spendy but as a HCP I get a discount; runner up is Antihelios & SPF powder touch-up during day
Tretinoin (Retin-A): at night by RX or here
AND LASTLY, A RECIPE
Who am I kidding, I am not baking much due to the heat, but the menu is being guided by the garden haul, probably for the last month until Fall.
This month we got strawberries, bell peppers, tomatoes, chard, and kale. The strawberries went with morning yogurt and the rest into a pasta sauce based on the Marcella Hazan fav recipe with the addition of a bay leaf and a couple shakes of red pepper flakes.
Eat & drink well!
Follow me on instagram for more on women’s health research, recipes, and dogs!
Arcadia Women's Wellness.com, Telemed , Phoenix, AZ, USA