The end of the year is fast approaching, and with it comes an end to many holiday indulgences. Overeating and related weight gain spur many people to resolve to improve their diets and increase their activity level with the new year.

Making those changes is often easier said than done if the healthier foods seem to cause physical distress.

But you are not alone. It is estimated that 10 percent to 15 percent of people in the U.S. report regular difficulties with stomach pain, bloating, gas, diarrhea or constipation related to the types of food they’ve eaten.

many of these people have been diagnosed with irritable bowel syndrome (IBS). IBS sufferers often report difficulties with one or more different foods. sometimes, though, they just aren’t sure what is causing their distress.

Taking a hard look at a person’s daily food intake, along with any symptoms suffered can start to decode what food items may be the most at fault. this involves carefully looking at all ingredients on food labels, as well as keeping a food and symptom record listing all foods eaten daily and any gastrointestinal (GI) side effects.

If problem foods are unknown, a good starting point should be a close look at your food record for the four most common food intolerances: Milk, soy, fructose and gluten.

Milk

Intolerance most commonly involves milk sugar and lactose. Lactose intolerance affects 15 percent of the general population. In certain ethnic groups, such as Native Americans and Asians, the rate is even higher.

It can also develop as we age when our bodies produce less lactase, which is the enzyme needed to digest lactose. It might also be a side effect of other GI issues, such as Crohn’s or gluten intolerance.

Avoid: Milk, yogurt, cream, curds, ghee, ice cream, butter, buttermilk, cheeses, nougat, rennet, whey, casein and milk solids.

Soy

A person doesn’t have to eat tofu or drink soymilk to have soy in their diet. Soy is used in many foods in the U.S. Soy oil use is widespread by food manufacturers, and it is also used as a meat extender.

Avoid: Soy (all forms), hydrolyzed soy protein, miso, natto, shoyu sauce, soya, tamari, tempeh, tofu, textured vegetable protein (TVP), edamame and soy sauce.

Fructose

Fructose intolerance involves a sensitivity to the sugar found in fruit. this is especially true for foods that have a higher fructose content than glucose content.

Avoid: Fructose, high-fructose corn syrup, fruit juices, large portions of fruit. some fruits such as apricots, apples, pears, cherries, watermelon and dried fruits may be especially bothersome because of their higher fructose content.

Gluten

those with a gluten intolerance need to avoid the protein found in wheat, barley and rye.

Wheat is widespread in the U.S. food supply, which makes this task quite tricky.

Eating foods in their most-natural, least-processed form helps to make following a gluten-free diet easier.

those with a gluten intolerance should also avoid sauces, gravies, salad dressings and other condiments unless labeled gluten-free.

Avoid: Wheat, barley, rye, bran, bulgur, couscous, durum, farina, flour, gluten, kamut, matzo, seitan, semolina, malt, malt flavoring, malt vinegar, spelt, triticale, graham flour, soy sauce, chicken broth, brown rice syrup and bouillon.

A food log will allow you to better determine whether GI issues are because of one or more of these common food intolerances. the log will allow you to look at when you developed symptoms and what you ate in the previous 24 to 72 hours. If some of the same food groups keep showing up before you have symptoms, you have likely identified a problem food.

the stronger the intolerance, the sooner the connection with a problem food can be identified.

once identified, try eliminating a problem food from the diet for two weeks to see if symptoms disappear.

If they do, challenge yourself by eating some of the problem food to see if symptoms reoccur. If they do pop up again, you have successfully identified an intolerance to that food.

Learning what foods cause you distress gives you freedom to enjoy all the rest.

Note: Severe reactions to foods such as throat and lip swelling, difficulty breathing, hives or rashes are not intolerances but are symptoms of food allergy and require immediate medical attention and continued avoidance of that food item.

Cathie Brookhart is a clinical/outpatient dietitian Gettysburg Hospital. Healthy Helpings is a column written by nutritionists in York and Adams counties.

Women bond over menopause with jokes and some laughs, but the truth is that it is often a challenging time. while menopause itself is not a disease, but a natural stage of aging, the effects of hormonal changes that accompany it are incredibly complex, affecting everything from your neurological system to your bones.

The shift in hormonal levels can affect the body so profoundly that it may change the way you look and feel. For example, weight gain becomes increasingly difficult to control, and diets and exercise routines lose their effectiveness.

Some women are surprised to know that perimenopause – the transitional period leading to menopause and during which symptoms start to appear – can begin early – even in their 30s.

But whether the onset of perimenopausal symptoms comes earlier than you expected or not, it’s important to remember: menopause means you need to balance your hormones.

Until very recently, women endured through menopause with limited relief available to them. However, as medical technology and knowledge continues to evolve and create new solutions, more ways to manage menopause are emerging.

For women who want to deal with menopause with a minimum of side effects, keep these ideas in mind.

* Symptom treatment – Many women experience symptoms like hot flashes, night sweats, insomnia, mood swings, frequent headaches and yes, decreased libido. Hormone Replacement Therapy (HRT) has been shown to alleviate these symptoms, but because some studies link it to cancer, many women are hesitant to use it. However there’s now at least one safe alternative that provides comparable results. A clinical study published in the Bulletin of Experimental Biology and Medicine finds that a natural compound called Amberen relieves most menopausal and perimenopausal symptoms without any side effects. Many women find that Amberen, which has an astounding 92.6 percent satisfaction rate, is an especially attractive option, because it offers hormone rejuvenation instead of hormone replacement. The makers of Amberen, California-based Lunada Biomedical, also provides a service called NurseAid, which gives women free access to licensed nurses with expertise in menopause health issues.

* Foods – The changes your body goes through at menopause mean that you should make an extra effort to ensure that you’re getting the nutrition your body needs. The Mayo Clinic advises that women should aim to include 1200 to 1500 milligrams of calcium in their daily diet, and other important nutrients to keep an eye on include iron, fiber and vitamin D. Keeping your diet high in plant-based foods is also a good idea – eat your vegetables and fruits and look for ways to incorporate soy products (soy milk, tofu). some foods and beverages – like spicy foods, caffeine and alcohol – are thought to trigger hot flashes, and are best avoided.

* Exercise -Studies show that regular exercise can be part of the solution to decrease symptoms of menopause. Weight loss can be harder to achieve during menopause because the body reprograms itself to store more fat, from which it can produce estrogen, to compensate for hormonal imbalance. Consulting with your doctor to optimize your exercise program and using products like Amberen to balance hormones can help you stay slim and active through your menopause.

* Your emotional health – Because of hormonal fluctuations, menopause can be a highly stressful time. It’s important that your mental wellbeing is a part of a complete plan for managing menopause. Whether it’s seeing a counselor or finding ways to relax through yoga and meditation, taking care of your emotions and managing stress can make menopause easier to deal with.

Menopause is something that all women will experience, so knowing how to deal with it is important. and since negative side effects are common among some care options, using smarter solutions, like diet, exercise and an all-natural menopause treatment like Amberen, can make the process much more comfortable.

I just want to know if there is any way to know if I should go and get my hormones checked out because I am suffering from achne that never goes away and my period comes pretty much once a month but I can't count and know when it is going to come that month.

Ok, a normal period comes every 28 days so if your period comes on the first of April, your next period is April 28. It's easy to check. if your period cannot be checked like this it's irregular. It seems u have a hormonal imbalance. here are the symptoms of hormonal imbalances.

Fatigue
Craving sweets or carbs
Feeling depresed or overwhelmed
PMS
Fuzzy thinking
Digestive issues
Anxiety
Heart palpitation
Breast pain
Urinary dysfunction
Mood swings or irritibility
Weight gain
Fibroids
Irregular periods
Vaginal dryness
Hair loss/Dry skin
Insomnia
Stiffness or joint pain
Fuzzy thinking.

I suffered from hormonal imbalance as a result i have terrible acne all over my arms, neck, back shoulder and face. I have terrible menstrual pain, severe anxiety, fuzzy thinking, acid reflux, excessive sweating and no energy.
This is what i did
peruvian-maca.com
I started taking maca and and ALL of my symptoms improved drastically. I no longer have stomach problems, excruciatinp period pains, acne is almost all gone, i have great energy, my thinking is clear and not fuzzy and because maca increases sexual stimulation as well i now tire out my bf. I told him he should start taking maca root to keep up with me lol. Here are soem positives of maca root.

Benefits (uses) of Maca root for Men

1. Maca increases Aphrodisiac activity.

2. Enhances libido.

3. Increases energy, stamina and endurance.

4. Improvement of male potency.

5. Helps overcome depression.

6. found to produce a "general sense of well-being".

7. DHEA level increases significantly in a majority of the males treated with it.

8. Helps in stress treatment.

9. Increases sperm count (oligospermia), count of mobile spermatozoids and mobility, formation of spermatozoids (spermatogenesis)

10. Athletic Performance.

11. Hormone Balancing.

12. Increased Testosterone Levels.

13. Maca helps with Erectile Dysfunction.

14. Fertility Enhancement

15. Helps fight acne resulted from hormonal unbalances.

Benefits (uses) of Maca root for Women

1. Maca increases Aphrodisiac Activity.

2. Enhances Libido.

3. Increases Energy.

4. Maca increases Sexual Stimulation

5. Helps to overcomes depression.

6. found to produce a "general sense of well-being".

7. Helps in Stress Treatment.

8. Helps fight menopause symptoms.

9. Maca reduces Hot Flashes.

10. Hormone Replacement Therapy (HTR).

11. Hormone balancing.

12. Athletic Performance.

13. PMS Associated Problems.

14. Maca helps alleviate Menstrual Pain

15. Corrects Menstrual Irregularity

16. Helps with acne resulted from hormonal unbalances.

17. Helps hormonal related skin problems

18. Maca Decreases Stress

19. Maca Decreases Anxiety

Another alternative is to visit
womentowomen.com/symptoms.asp
P.S. I have never tried their program cause Maca Root works great for me but i hear its good
Also may i suggest you cleanse your body of toxins, do a colon cleanse, parasite cleanse, kidney cleanse, liver cleanse, heavy metal cleanse, candida cleanse. Do a search on these cleanses and you will see how important it is to get them done. a Doctor will never tell you to cleanse your body or else you won't need them anymore. Good luck!

hey i suffer from the same thing, so if u find something out please share it w/me

Acne is a bacterial infection. It needs to be treated with topical antibiotics. As a last resort, oral antibiotics. Acne is not a symptom of any hormone imbalance.

An irregular period is quite normal too. It's not a sign of any serious hormone imbalance. The younger you are, the more irregular you are going to be. Although you state that you have period once a month. that sounds pretty darn regular to me.

I have been reading on the symptoms of perimenopause and was wondering if it is possible to have weight loss during this time, rather than weight gain.

Every year around 20,000 women get ovarian cancer in the United States and yet many are not fully aware of the symptoms.

The symptoms, according to Medline are:

1. Heavy feeling in pelvis
2. Pain in lower abdomen
3. Bleeding from the vagina (especially after menopause)
4. Weight gain or loss
5. Abnormal periods
6. Unexplained back pain that gets worse
7. Gas, nausea, vomiting, or loss of appetite

Please get yourselves checked if you have the above symptoms. Also keep in mind that sometimes there are no symptoms at all and that doctors can miss it as well. please protect yourselves and read more about how you can prevent this disease at Medline Plus.

“I feel stressed without any specific reason”….” I take more time to finish my work than usual” … if this is what your body is telling you, then beware! You could be a victim of extreme fatigue.

The main reason behind this problem is the fact that we all have started leading a fast paced life. here, our profession has taken a toll on our health. due to this strenuous work schedule, we end up giving in to fatigue.

There are some very common symptoms of general fatigue. These are difficulty in concentrating, difficultly in remembering anything, loosing determination, feeling lazy, feeling sleepy, feeling unenthusiastic, irritated, suffering form mood swings etc.

There are some other weird signs of extreme fatigue like: loose motions, stomach pain, nausea, diarrhea and headaches.

The biggest trouble with fatigues is the fact that it hampers our physical state, i.e. it may lead to weight gain as well as weight loss. This happens because some victims of fatigue start overeating when they feel stressed and many of them experience, loss of hunger.

There are ways through which you can beat extreme fatigue.

Workout:

Working out is one of the best natural ways to beat fatigue. Exercising keeps your mind away from the feeling of stress and weakness. but while you involve yourself in regular exercise, don’t forget to visit your nutritionist/dietitian and follow a healthy diet.

Do something:

It is always advisable to involve yourself in something that is enjoyed by you. It simply means- this is the time for you to pay more attention to your hobbies. if need be you can also take music and dancing lessons to revitalize your mind.

Try aromatherapy:

If you feel stressed and extremely fatigued then this is the only thing that can relax your body instantly. Visit a good spa and have some aromatherapy done with scented oils.

Take a vacation:

This is probably the most effective way to get rid of extreme fatigue. Holidays or outings with the entire family will provide enough relaxation to your mind as well as your body.

Sleep well:

Many victims of fatigue find it difficult to sleep as some of them also become a victim of insomnia. so, switch off your cell phone, i Pod, laptop and TV while you try to sleep. Sleep in a room which is free form noise and disturbances.

I was just diagnosed with hypothyroidism as well as nodules that may be cancerous. to those of you who have had thyroid cancer, what kinds of symptoms did you experience prior to your diagnosis? I know symptoms are different for everyone, but I'm really worried right now, and any information you can give me about this would be really helpful.

There are many symptoms of hypothyroidism,such as
Fatigue,Depression,weight gain,Cold intolerance,Excessive sleepiness,Dry, coarse hair,Constipation,Dry skin,Muscle cramps,Increased cholesterol levels,Decreased concentration,Vague aches and pains,and swelling of the legs.

I had an IUI on June 21st and I feel bloated and heavy in my uterine area. AF is not due for 9 days. It is very early for me to start having PMS symptoms, besides when I do get bloated before AF I always have a 3lb weight gain and I have not gained an ounce. I am looking for others who have had a IUI and experienced these symptoms as well. were you pregnant? It is too early for me to test – I have an appointment with my RE for July 2nd for an ultrasound to make sure that (if I am pregnant) it is not a tubal pregnancy (I had my tubes untied in Oct).

I know it is silly to be asking this question when I will find out for sure in 6 days, but the wait is killing me. I would really love to hear from those who have/are experiencing the same symptoms as myself.

Thanks

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Hi there,

Is it possible to have preimenopause at such a tender age such as 20? I am exhausted all the time, I am no longer interested in sex, we have been tryong to fall pregnant for 10months and nothing has yet happened, I have been having terrible mood swings, headahces, back pain, weight gain and my period has become irregular and very very light. Where as for 7years it was regular and heavy! PLEASE HELP IM SO CONFUSED WHAt is WRONG WITH MY BODY