… building muscle, building mobility, building flexibility, building skills, building balance, building confidence, building friendships, building knowledge, building healthy habits and much more – we build happy healthy people at our DYBO classes. We (you and us) are builders.
Today is World Osteoporosis Day and here is how you build better bones.
Please share this information and that of menopause with all friends, family, and colleagues – everyone needs to know this stuff!
As you have been reading in the last two Coffee Break Catch Up Blogs, I’m supporting Menopause Awareness Month by sharing knowledge of menopause and how to take positive action regarding the menopause. Parts 1 & 2 of the 4 part series are on the website (6 & 13 October respectively). Remember I am a qualified, certified and extensively trained health and fitness professional across many disciplines including menopause !
In this week’s article, I discuss…to take HRT or not to take HRT – that is the question!
Menopause Health and Wellbeing, Part 3
Written by Helen Carpenter-Waters
Award winning health and fitness professional including specialisms in Women’s Health, (ante-post natal, menopause health fitness and wellbeing) Sports Massage Therapy, Gut Health. NLP and Life coaching.
To take HRT or not to take HRT – that is the question!
Hormones Run The Show
There are almost 50 hormones in the human body and they really do run the show. In this article, I will focus on the female sex hormones, including testosterone, and how they affect everything!
Glands, part of the endocrine system, create hormones, the main female hormone-producing glands are:
- Thyroid: creates hormones that influence metabolism and heart rate
- Parathyroid: manages the volume of calcium, phosphorous and Magnesium in the body
- Thymus: helps with the function of the adaptive immune system, generating T cells, and the development of the thymus. Plus inhibits the raging process
- Pancreas: this gland produces the insulin that helps control blood sugar levels
- Ovaries: the ovaries secrete oestrogen, testosterone, and progesterone, the female sex hormones
- Hypothalamus: controls body temperature, hunger, thirst, sleep, sex drive, mood and the release of hormones from other glands
- Pituitary: controls other glands and makes the hormones that assist the growth process
- Pineal: Also known as the thalamus, this gland creates serotonin, a mood hormone
- Adrenal: Adrenal glands generate many things including DHEA (which can turn into Testosterone or Oestrogen) and Cortisol, the stress hormone
Oestrogen
Oestrogen is a group of over thirty related hormones. The three primary oestrogen hormones are oestradiol (E2), oestrone (E1), and oestriol (E3). Oestradiol is considered the most potent oestrogen and oestriol is considered the weakest. A number of oncologists have promoted the use of oestriol (E3) in breast cancer patients who require assistance in alleviating the symptoms of menopause, rather than prescribing E1 and E2. Oestrone is considered to be the oestrogen that promotes cancer where as, oestriol appears to be protective against cancer and oestradiol is believed to be cancer neutral (not increasing or decreasing the risk of cancer).
Oestrogen;
- Supports the growth & regeneration of female reproductive tissues
- regulates the menstrual cycle
- affects the growth of breast tissue
- assists in maintaining libido in women
- helps to maintain healthy levels of cholesterol
- helps to keep the pelvic floor strong and healthy
- supports the health of skin, hair, nails and bones
- affects mood and overall brain function
Progesterone
Is most widely known for its influence on the uterus, playing a key role in preparing womens bodies for the pregnancy. When a fertilized egg reaches the uterus it requires a healthy, thick uterus lining to attach to and grow. Progesterone controls the growth of this lining, with higher levels increasing the thickness of the lining of your uterus. Hormonal levels rise in the first half of the menstrual cycle as the body prepares for potential pregnancy and stays elevated during pregnancy to promote a healthy pregnancy.
Low Progesterone levels can result in PMS, heavy periods, and low fertility.
Another important function of Progesterone is to support the balance of Oestrogen levels. If levels are too low, Oestrogen dominance may occur, allowing this hormone to build up in your body and cause several issues including breast/uterine cancer. A healthy balance of Oestrogen and Progesterone is critical for optimal functioning of the female body.
Every cell in your body has a receptor for Progesterone, which means it affects the entire body. Progesterone affects the amount of fluid that females retain, helps to maintain strong bones, keeps skin from wrinkling and looking older, acts as an anti-inflammatory agent, can increase libido, etc. One of the overlooked functions of Progesterone is that it promotes healthy nerve cell growth and can create a calming effect, relieving stress and promoting brain health, which improves focus and memory.
Symptoms of low Progesterone levels
Low levels, or hormone imbalance, can cause many symptoms. Some women may experience:
- Headaches and migraines
- Mood changes, depression, and anxiety
- Poor sleep
- Irregular periods, including unexpected stops (amenorrhea), abnormal uterine bleeding, and missed periods
- Spotting and abdominal pain during pregnancy
- Miscarriage or infertility
- Dry, wrinkled, aged appearing skin
- Osteopenia/Osteoporosis
When an imbalance between Progesterone and Oestrogen occurs, other problems can arise, such as…
- Weight gain (particularly around the mid section)
- Decreased sex drive
- Mood swings
- Premenstrual Syndrome (PMS)
- Heavy bleeding
- Breast tenderness
- Fibrocystic breasts
- Gallbladder issues
- Menopause-like symptoms, such as hot flushes, night sweats, and vaginal dryness
Testosterone
Testosterone is known as male sex hormone, or androgen, but it is essential, in smaller amounts, for women’s health and is produced in a woman’s ovaries. Combined with oestrogen, testosterone helps with the growth, maintenance, and repair of a woman’s reproductive tissues, bone and muscle mass, strength and libido. Libido isn’t just about sex drive, its about get up and go, confidence, self esteem and feeling strong, as well as being physically strong and so on.
HRT
Hormone replacement therapy has been around since the 60’s and has evolved over the years becoming more popular for women from the 90’s onwards. It is available today with a greater variety of options than in previous years i.e. in the form of oral tablets, capsules, pessary’s, skin gels, patches and intrauterine devices.
It is regarded as far safer today than ever before, indeed Body Identical HRT is regarded as better for you than not taking it and evidence suggests that it’s use is preventative against osteoporosis, heart disease, dementia and breast cancer.
More recent reports have questioned the efficacy of research in previous years and the validity of the links between HRT and female cancers. HRT today is reported, via recent research, to reduce female cancer risk, and reduced risk of heart disease, osteoporosis and dementia
Not every woman can (for medical, personal choice or religious reasons) or wants to take it and no women should be made to feel judged for that choice, as indeed, neither should the women who have chosen to take it!
Body Identical v’s Bio Identical HRT
Body Identical (rBHRT) are plant derived and offer precise duplicates of female human hormones, which originate in the human ovary, as well as the adrenal and thyroid glands.
They are a type of oestrogen called estradiol, and the only UK licensed progesterone, delivered as a micronised progesterone, is called Utrogestan.
There is a combined etsrodiol and micronized progesterone product called Bijuve.
The marina coil is not body a identical progesterone HRT (it is a synthetic hormone, although clinically approved as safe)
It is used as contraception prior to the menopause, during peri-menopause and afterwards as progesterone replacement at which time an oestrogen replacement will be given additionally .
Bio identical HRT (BHRT) is a pharmaceutical cocktail of HRT that is created based upon results of the women’s blood and saliva tests. This is not available via the NHS and is not authorised via the regulatory authorities. This is because an individualised prescription is difficult to assess for safety and effectiveness.
NB. there are private women’s health companies that offer it.
At a glance…
Testosterone HRT is sometimes prescribed for women, although very difficult to get through your GP as it’s not currently approved by NICE due to insufficient quality research for use by women. It can be given via a private clinic or GP if there is clinical need.
HRT can be delivered orally, via intrauterine devise, vaginal pessary, transdermally (applied to inner thighs, back of arms) or via a patch
HRT on the NHS
It is now possible to get a one-payment certificate for your HRT prescription, which for £19.30 per year covers all your HRT prescriptions – here is the link:
https://www.gov.uk/get-a-ppc/hrt-ppc
The final part of my menopause series will include what influences how well we feel as we pass through the menopause phase of life, what we can do to help ourselves or our loved ones and any questions you might have.
You can email me privatively on helen@dybo.co.uk with your questions, suggestions and to book one to one appointments.
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One of the issues for many women during menopause is the abundance of excess hair where it’s not wanted!!! (the same goes for many men) and of course prior to menopause too.
One of our fabulous DYBO family, Emma Parsons comes to our aid with her clever hair removal services and is also doing an October special deal for us too, check it out…
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The week ahead!
Remember I love to get your requests and suggestion for music and class content – I’m looking for a new Monday track… what do you fancy?
Baked Apple & Prunes
This apple and prune recipe is great for gut/digestive health and can be served for breakfast or dessert!
- 4 large baking apples
- ½ cup prunes chopped
- ¼ cup golden raisins
- ½ cup chopped pecans
- 1 tbsp grated ginger
- ½ tsp cinnamon
- 2 tbsp honey/maple syrup
- 1 lemon zested and juiced
- 2 tbsp salted butter divided
- Honey/maple syrup to serve
- Flaky sea salt for garnish
Core the apples, then scrape out and reserve about 4 tablespoons of flesh from each, careful to preserve their shape and avoid piercing through the skin. Score a line around the outside of each apple.
Roughly chop the reserved flesh and add it to a mixing bowl along with the chopped prunes, raisins, pecans, ginger, cinnamon, honey/maple syrup and lemon zest. Add 1 tablespoon of the butter and half of the lemon juice and stir to combine. Use a small spoon to stuff ¼ of the mixture into each apple, then top them with the remaining butter.
Set the apples in a small baking dish and pour in a splash of water.
Bake 40-45 minutes, until tender, then remove from the oven and allow to cool slightly. Drizzle honey over each and garnish with flaky salt to serve!
Have a great week!
Love ya,
Helen xxx
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference. eg. Jane Smith Class Voucher
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
