Welcome to a new week!
Hope you had a great week. Thankfully, I’m beginning to emerge from my spring funk. Sometimes we just have to give ourselves some time to get our bearings and allow things to sort themselves out.
Of course, that’s not easy to do - especially when you are not feeling your best. So, we go digging around online to self-diagnose, find solutions and buy ourselves out of it.
Or, maybe that’s just me? lol
Welcome to The LIFT
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THE SEARCH
We all do it. A health concern pops up, you don’t feel right, or you have an unusual symptom so you go to Google to search and try to self-diagnose. Then you try to take whatever information you find and figure out how to apply it to your routine to see if it helps.
Or you’re on social media and get sucked into a video that speaks directly to your problem and next thing you know, you’re grabbing your wallet.
It happened to me recently. During one of my crummy menopause days, after a night of restless sleep and hot flashes, I stumbled onto a video of Drew Barrymore on Instagram sharing her whole ‘first hot flash’ experience. Next thing you know, I’m placing an order for some crazy supplement (that I later returned).
And, I’m a trained health coach! Please tell me I’m not the only one who has done this.
These are the times we live in. And, it’s great. But, it’s also not so great.
Great because we have access to so much information and can connect so easily with others who might be experiencing the same thing we are.
Not so great because we often overlook important information along the way and we are each individual so our experiences are unique.
I remember when I was in my early 40s, my doctor recommended I take calcium supplements because I was slim which made me high risk for osteoporosis.
This was just a blanket recommendation. The doctor had not checked my bloodwork. He didn’t ask anything about my diet to understand how much calcium I might be consuming daily. He didn’t ask what kind of exercise I did. He just recommended the supplementation ‘to be safe’.
At the time, I had just read studies about potential risks associated with calcium supplements, so I asked the doctor about them and surprisingly, he didn’t know anything about it. This led to a great conversation and after looking at my diet and exercise and weighing that against any potential risks of the supplements, we decided I probably didn’t need them. Today, at 55, my Dexa scan shows me having very strong bones, so I’m grateful I didn’t spend the last 15 years taking those supplements when I didn’t need them.
My point in sharing this story is not to say don’t take calcium or don’t trust your doctor. My point in sharing this is that supplements are not something to take lightly. Yet, we do. We grab whatever someone recommends or put together our own concoctions based on something we read without even looking at whether it’s something we actually need or without considering nutrition or lifestyle strategies that might give us the same (or better) result.
THE PROBLEM
As a health coach specializing in perimenopause, women often ask me - What supplements should I be taking?
There are a couple of problems with this question.
It implies you ‘should’ be taking something.
It implies there is a one-size-fits-all standard.
Neither of these could be further from the truth.
This is why working with your doctor or someone who can help you assess any deficiencies or special concerns is so important.
You may or may not have a deficiency that requires supplementation. Or you might have certain conditions that require extra support through supplementation or that affect absorption of certain vitamins.
It’s also important to know if you actually need to supplement because too much of certain vitamins and minerals can have adverse effects - even the safer ones. For example, magnesium can be a great supplement for helping with sleep, but some people are hyper-sensitive to it and can’t tolerate it. The same is true for many different vitamins and minerals.
Another concern around supplements is due to lack of regulation. These days, it’s hard to know if you’re really getting what you think you are getting. A supplement might exaggerate health claims, print incorrect nutritional information on the label, or use contaminated products. It’s on us as consumers to make sure we thoroughly research manufacturers and shop with trusted resources.
So, what do we do?
THE SOLUTION
The good news is that you probably don’t need to supplement as much as you think you do. And, most experts agree that you’re better off getting your nutrients from food. Your doctor can easily test for a deficiency if there’s something you are concerned about.
Meanwhile, be careful with any supplements you experiment with and use these tips:
Do your research. Make sure you’re buying from a trusted source.
Know your ingredients. Transparency is a challenge in the supplementation industry. Make sure you know what you’re getting.
Be careful with dosage. You may not need the recommended dosage. Listen to your body. Pay attention to outcomes.
Add one thing at a time. Don’t throw too many things into the mix all at once. If you’re going to supplement - start with one thing. See how you respond before adding something else.
Always look into the risks associated with any supplement - not just the benefits.
Talk to your doctor before starting any new supplement. Supplements can impact the efficacy of other medications. Your doctor can help you assess any potential risks.
I know it sounds like a lot of work. But, if you’re hoping a supplement is going to help, you have to also recognize that it can do the opposite. It would be nice if there was a magic pill to pull out for every ailment we encounter, but that’s just not the case. There aren’t any shortcuts. So, use caution. Do your research. Make good choices.
And, make it hard for yourself to make impulse buys online. That right there would keep a lot of us out of trouble.
YOUR MISSION:
This week, I challenge you to take a look at your supplements. Do you have confidence in what you’re taking? If not, take some time to do a little homework. If I can help, reach out!
RESOURCES:
READ: 5 Things You Need to Consider Before Taking Any Supplement | SELF
READ: 9 things you should know before taking supplements | Business Insider
READ: Dietary Supplements: What You Need to Know | National Institutes of Health
READ: How to Choose High Quality Vitamins and Supplements | Healthline
IN SUMMARY:
I hope this is helpful. It’s a big topic to get into, but it’s also important. Everyone is selling something and we are so quick to grab something when we see someone else’s results or we are desperate for a solution. And, that’s okay. I love a good biohack as much as the next gal. Just know how important it is to know what you’re getting and to consider both the benefits and the risks of any supplement - no matter how basic it might seem. And, when you decide to put something in your body, make sure it’s worth it. Because - you are!
See you next week?
Meanwhile, reach out to me anytime!
Karen Friend Smith
Certified Health Coach & Environmental Health Specialist
Specializing in Perimenopause & Menopause
karen@itmaybemenopause.com
www.itMayBeMenopause.com
Instagram: @itmaybemenopause
❤️