Misconceptions on Being Healthy

 
There are many possible misconceptions we may think of when trying to get healthy. Here are some common ones that many of us struggle with:

• Everyone should detox.
• Vegetables are always better for us when eaten raw.
• Sweating during a workout means we will lose more weight.
• Daily exercise means we can eat whatever we want without gaining weight.
• We must clear our mind in order to meditate.

The truth is that detox is not appropriate for everyone. Studies show that some people don’t need detox because they have medical issues adverse to a detoxing cleanse or are on a clean diet that eliminates the need.

Not all vegetables are good for us in a raw state. Raw cruciferous vegetables can suppress thyroid hormone production and should be cooked. Cruciferous vegetables include broccoli, brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes, rutabagas, and turnips.

Recent studies debunk the idea that sweating more contributes to more weight loss during a workout. Sweating is simply our body’s way of regulating temperature. Daily exercise is great for our fitness but the fact is that weight is about diet and if we consume more calories and fat than our body can burn, we gain weight.

The old idea that we must clear our minds to meditate is false. In fact, once we become disciplined, regular meditators, our minds naturally calm of constant thoughts. We can reach levels of deep relaxation, clarity, and understanding, which takes time and practice.

Most of us today are not only busy, we are highly stimulated with constant information from computers, phones, tablets, twenty-four-hour news cycles, social media, tweets, technology, stress from family obligations, jobs, and social events. For these reasons, beginning meditators need to be engaged and the amount of time for meditating should begin with just five minutes. Now, it would be ideal to practice five minutes every day, but for some, that is difficult. To begin a practice of five minutes three or four days a week will still have multiple benefits. Beginning meditations need to engage us visually, mentally, and audibly. A good meditation that provides this is a simple candle gaze.

With our eyes half closed, we gaze into a candle while listening to soothing music and repeating a mental mantra such as: “I am at peace” or “I am one with God.” Any mantra that is short and simple will do.

Guided meditations are also an excellent option to start with. There are countless free apps available just for this. Try to choose five-minute ones. Another meditation can be to lie down, listen to calming music, and focus only on breath moving in and out of the body. Do this for twenty breath cycles of inhale and exhale counting as one cycle. That’s all. This simple practice is relaxing and calming.

The benefits of meditation are many and far outweigh any reason not to make time for five minutes to relax and let go of worries, stress, and anxiety.

Still need convincing? Here is a list of some of the outcomes of a regular practice. Clarity, calmness, lower blood pressure, lower anxiety, connecting with our natural intuition, better overall health, learning to trust yourself, connecting with your source, lower cortisol levels, lower stress, and a better disposition.

Did you know that studies show that meditation boosts immune function, decreases pain, increases focus, improves brain function, and helps overall organ function? There are spiritual benefits too. Meditation helps us with our trust in the flow of life, faith, and our connection with God consciousness. Search the web, read articles, look for centers that offer meditation in your area. Five minutes of meditation a day will change your life. You can visit www.nitalapinski.com for free five-minute meditation downloads or buy a book for beginners. There are so many podcasts, blogs, apps, books, yoga, and spiritual centers available. Why wait? A calmer, happier, healthier you is waiting to be uncovered.

 

The Importance of Estrogen

Women today are expected to spend at least a third of their life in their post-menopausal years. Think about that one for a minute! One of the reasons people are living longer is because of improved medical care. But living longer is only great when our quality of life lasts just as long.
As women’s bodies age, estrogen production drops off as we reach the menopausal years and beyond. This lack of estrogen deprives us not only of our fertility, but many other health benefits as well.

What does estrogen do for women?

Cardiovascular health. Estrogen helps reduce the amount of plaque that builds up on the inner walls of the arteries. Before menopause, women have a lower risk of heart disease than men. After menopause, when estrogen levels decline, their risk increases. The incidence of heart attacks also increases after menopause.

Bone density. Estrogen helps prevent bone loss and plays a role in building new bone tissue. After menopause, without healthy estrogen levels, the body can break down more bone than it builds. Up to 20% of a woman’s bone mass can be lost in the first 5 years just after menopause! And 80% of the loss occurs in the first 2 years. This puts women at risk for osteoporosis, a condition where the bones become weak and brittle and break easily.

Skin health and hydration. Declining levels of estrogen also contribute to our skin’s appearance. Estrogen helps keep skin strong, elastic and hydrated. If estrogen levels are low, women may notice their skin becoming dry and loose, and wrinkles and creases becoming more prominent.

Vagina and urinary tract health. Estrogen also helps with the health and lubrication of the vagina. Without Estrogen the vaginal walls become thin and more fragile. Thus, Low estrogen levels can result in painful sexual intercourse. For some women, low estrogen levels can also make the urinary tract more fragile, leading to frequent urinary tract infections.

Cognition. Estrogen has been shown to protect against memory loss as we age. This may include protection from Alzheimer’s disease as well.

The best way to keep our golden years golden is to help replenish the hormone that is so vital to our health and wellbeing! Bioidentical hormone replacement with pellet therapy is the safest, most effective way to get your hormones back in balance.

Why SottoPelle® Is the Top Choice for BHRT in Arizona

At SottoPelle®, our expert practitioners start with proper testing and analysis of your hormone status in addition to reviewing your medical history. If you are a good fit for our proprietary method, we can begin therapy whenever you are ready. We use low dose bioidentical hormone pellet implants to help achieve the hormonal balance so important to overall health and well-being. This safe and effective method, when properly administered, is the only BHRT proven to achieve around-the-clock physiologic hormone levels for months at a time.

Our patients frequently praise the enhanced quality of life they’re experiencing with SottoPelle® BHRT. Weight loss, improved libido and sex drive, better sleep, and greater mental acuity are just a few of the benefits patients report to us.

In fact, we are honored to say that, according to Ranking Arizona, an annual consumer publication by AZ Big Media, our patients have voted us Arizona’s #1 Hormone Therapy Clinic in 2015 & 2016.

Check us out at www.sottopelletherapy.com or give us a call at 480.874.1515 to schedule a consultation. We look forward to helping you as we have so many others.

Why Go the Route of Pellets for HRT?

When there are so many options available for hormone replacement, why is bio identical hormone replacement with pellet therapy the best choice?
Why not just get prescription for a pill, cream or patch full of a synthetic hormone substitute?

We can’t wait to tell you.

Pellet therapy is the most natural form of hormone replacement available.

We can’t turn back the clock and make your ovaries produce more estrogen or your adrenal glands (or testicles) generate more testosterone. However, a bio identical pellet the size of a grain of rice placed in the fatty tissue under the skin is the next best thing.

Natural hormone production is a precarious balancing act, and therefore so is hormone replacement. Other methods can end up delivering a roller coaster ride of hormones as the dose in your bloodstream rises and falls. By contrast, bio identical hormone pellets gently dissolve over time, delivering a steady, consistent dose of hormone that keeps you balanced the same way your body would.

The hormones used in pellet therapy are also molecularly identical to the hormones produced by the human body. That’s not true of their synthetic counterparts.

Pellet therapy allows for customized dosages.

Remember the steady, consistent stream of hormones delivered into your bloodstream by pellet therapy? Imagine those pellets could also be perfectly customized to your body and your specific needs? They can!

Unlike pre-packaged synthetic hormones, bio identical hormone replacement with pellets is compounded specifically for each patient. Which hormones you get and how much of them depend on your unique hormone profile, not what’s available on the shelf.

Pellet therapy is safe.

More and more research is confirming the safety and health-enhancing benefits of hormone replacement with pellet therapy, including improved bone density and cardiovascular health as well as relief from the symptoms of menopause and andropause.

Because it bypasses the liver, the pellet delivery system does not raise glucose or lipid levels, increase blood pressure, or raise the risk of blood clots or liver damage.

Pellets do not increase the risk of breast cancer like the synthetic, chemical progestin’s that were used during the Women’s Health Initiative trial. They do not have the same risk of breast cancer as high doses of oral estrogens like Premarin. In fact, research suggests that balanced hormones are actually breast protective.

You can read more scientific documentation about the safety and efficacy of pellet therapy here.

Last, but not least: pellet therapy is convenient.

Pellet therapy for the patient consists of a quick trip to the doctor every 3 to 5 months for women and every 5 to 6 months for men. The pellets are inserted under the skin during a simple, in-office procedure. No prescriptions to fill. No creams, patches or pills to mess with. We will want to test your hormone levels to ensure your dosage is optimized, but other than that, you can pellet and forget it!

Why SottoPelle® Is the Top Choice for BHRT in Arizona

At SottoPelle®, our expert practitioners start with proper testing and analysis of your hormone status in addition to reviewing your medical history. If you are a good fit for our proprietary method, we can begin therapy whenever you are ready. We use low dose bioidentical hormone pellet implants to help achieve the hormonal balance so important to overall health and well-being. This safe and effective method, when properly administered, is the only BHRT proven to achieve around-the-clock physiologic hormone levels for months at a time.

Our patients frequently praise the enhanced quality of life they’re experiencing with SottoPelle® BHRT. Weight loss, improved libido and sex drive, better sleep, and greater mental acuity are just a few of the benefits patients report to us.

In fact, we are honored to say that, according to Ranking Arizona, an annual consumer publication by AZ Big Media, our patients have voted us Arizona’s #1 Hormone Therapy Clinic in 2015 & 2016.

Check us out at sottopelletherapy.com or give us a call at 480.874.1515 to schedule a consultation.

It’s Not About Being the Right Age for BHRT – It’s About the Right Time

If you think you are too young for bio identical hormone replacement, you might be right. But then again you might be wrong.
The truth is, it really isn’t about your age. It’s about when the symptoms of hormone imbalance begin to take a toll on your health and your life.

Women tend to experience a drop in their estrogen levels around age 40, leading to symptoms of perimenopause and menopause. Men will experience a similar drop in testosterone levels at roughly the same age (often referred to as andropause).

As estrogen levels begin to decline, a woman’s body enters perimenopause. This can last several years.

For men, testosterone levels typically peak in their late twenties and begin to decline slowly but steadily from age 30 onward.

But the big Four-oh is by no means a magic number. Depending on your medical history, genetics, and your lifestyle, you may benefit from bio identical hormone replacement therapy sooner or later.

Recent research is also showing how obesity, depression and smoking behavior can contribute to a reduction in testosterone levels in men. A 2012 study of men ages 35 to 80 suggests that hormone imbalance in men is more closely linked to lifestyle than age.
(source:https://www.sciencedaily.com/releases/2012/06/120623144944.htm)

So is it the right time for you to use bio identical hormone replacement?

Let your body tell you, not your calendar.

Call Us Today!

Consulting with an expert in SottoPelle’s science-based BHRT can go a long way in creating a healthier future for you. Discover what our remarkably simple, hassle-free method can do for you.

Learn more about SottoPelle® at www.sottopelletherapy.com and then give us a call at (877) 473-5538 to schedule a consultation.

Bioidentical Hormones 101

With age comes wisdom, but with age also come the symptoms of hormone imbalance.
For women these may include hot flashes, weight gain, PMS, mood swings, foggy memory, night sweats, depression, bone loss, fatigue, low libido and vaginal dryness.

For men, hormone imbalance brings erectile dysfunction, hair loss, muscle loss, low libido, fatigue, heart palpitations, insomnia, depression and anxiety.

Most patients have a combination of these and other symptoms. The severity can range from mildly annoying to debilitating.

But there is another option: bioidentical hormones.

How are bioidentical hormones different from synthetic hormones?
Bioidentical hormones are physiologically identical to the hormones our own bodies produce. The subcutaneous pellet implant is, in fact, one of the oldest and most researched hormone delivery methods in use.1 This approach to HRT most closely simulates the body’s own hormone delivery method in that it circulates physiologic amounts of hormone in the bloodstream around-the-clock.

Synthetic, or artificial, hormones are not biologically identical to human hormones. They are not natural to the system and some should be concerned about the known health complications associated with the regular use of synthetic HRT.

Benefits of Bioidentical Hormones
There are many reasons why patients and hormone specialists prefer bioidentical hormones to synthetic.

  • They are biologically identical to the hormones found in the human body and are metabolized in the exact same way as our body’s naturally-produced hormones. Even artificial hormones produced from “natural” sources (such as the urine of pregnant mares used in the manufacture of Premarin®) are not the same type of hormone found in the human body, and therefore are not metabolized in the same way.
  • Bioidentical hormone dosages can be tailored to an individual’s needs, whereas synthetic hormones are often a one-size-fits-all approach.
  • A large body of evidence and research has shown bioidentical hormones to be safe, although they should always be used under the care of a specially trained physician.

Where can I get bioidentical hormone replacement therapy?

A SottoPelle® doctor specializing in bioidentical hormone replacement therapy (BHRT) can help to determine whether the symptoms you are experiencing are caused by a hormone imbalance and, if so, develop an individualized treatment plan to get you back to feeling like yourself again.

SottoPelle® BHRT Pellet Experts
SottoPelle® has specialized in bioidentical hormone replacement using the pellet method longer than most. Our founder, Dr. Gino Tutera, developed the proprietary method that makes us a leader in our field. We have a long history of success when it comes to balancing hormones and helping people take control of their health. In fact, we are honored to say that, according to Ranking Arizona, an annual consumer publication by AZ Big Media, our patients have voted us Arizona’s #1 Hormone Therapy Clinic for two years in a row.

Call Us Today!
Consulting with an expert in SottoPelle’s science-based BHRT can go a long way in creating a healthier future for you. Discover what our remarkably simple, hassle-free method can do for you.
Learn more about SottoPelle® at www.sottopelletherapy.com and then give us a call at (877) 473-5538 to schedule a consultation.


1Greenblatt R. Indications for hormone pellets in the therapy of endocrine and gynaecological disorders. Am J Obstet-Gynecol 1949; 57:294-301. http://www.ajog.org/article/0002-9378(49)90429-9/abstract

Depression is Real and Affects 1 in 10 Americans at One Point or Another

Depression can go undiagnosed and often ignored in both men and women. Symptoms can run the gamut from “just having the blues” to complete isolation and hopelessness. What’s worse, You do not have to suffer alone, help is available!

“I was a person who suffered for years with severe depression. Most days I couldn’t get out of bed and cried myself to sleep. I finally spoke with my family practitioner and they suggested I take an antidepressant medication to address the issue. I have never been one to take medications to mask issues. After speaking with a friend, they highly recommended I talk with a doctor at SottoPelle to see if maybe I might be menopausal. Sure enough, after getting my bloodwork done and hormones evaluated, I was low in testosterone and estrogen. This explained why I wasn’t sleeping at night, my thinning hair, and my depression. After my treatments, I have never felt better AND happier.”

– Molly E., Actual Patient

Hormones play an important role in how your body functions. Physiologic levels are needed for optimum health and well-being. As they diminish with age, so does your quality of life.

Estradiol is a woman’s most important hormone. It’s not just a sex hormone. Receptor cells exist throughout the body. Estradiol is known to support bone growth and help maintain healthy bones and joints. It has neuroprotective effects in the brain and improves blood flow in coronary arteries. Importantly, estradiol can raise serotonin levels. This, in turn, provides relief from depression and fosters sleep.
Testosterone is important for both men and women. It supports motivation, boosts energy levels, improves concentration and elevates mood, among other positive benefits.
Other hormones that impact quality of life and how you handle stress include: progesterone, thyroid, vitamin D, adrenal hormones and more.

It’s important to seek out a specialist in bioidentical hormone pellet therapy who can determine which hormones are lacking and the levels needed to restore hormonal balance.
At SottoPelle® we have a long history of success when it comes to balancing hormones. Many thousands of women (and men) have significantly improved their quality of life using our proprietary BHRT. Don’t suffer a minute longer. Give us a call today to schedule a consultation.

Statistics: Healthline.com ”Did you know 80% of individuals affected by depression do not receive any treatment? Learn more depression statistics & facts.”

What Are You Doing to Reduce Your Risk for Colorectal Cancer?

March is Colorectal Cancer Awareness Month. Colorectal cancer (CRC) remains the second leading cause of cancer deaths for US men and the third leading cause for women. According the American Cancer Society, it is expected to cause about 50,260 deaths during 2017.1 And yet, if caught early, CRC is highly treatable and survivable. Statistics show that it has a 90% five-year survival rate when discovered in the beginning stages.
Be Proactive to Reduce Your Risk for Developing Colorectal Cancer

It typically takes 10 to 20 years for colorectal cancer to fully develop, which means that if you don’t already have it, there’s plenty you can do to reduce your risk.

Screening. The most powerful preventive measure is to talk to your doctor about screening. Screening has significantly reduced mortality in recent years. Detecting cancer in its earlier stages makes it less complicated to treat and more likely to be cured. There are different methods of screenings which you can discuss with your doctor.

Get Active. There’s abundant evidence showing that moderate activity reduces the risk of colon cancer. The World Cancer Research Fund’s 2010 Continuous Update Project (CUP) Report on colorectal cancer found that excess body fat, especially belly fat, is a risk factor.2

Eat Smart. Diet is known to play a huge role in your health and well-being. That’s because the human body is actually a chemical factory. What you eat is broken down by the digestive system into chemicals (nutrients) that are essential to normal function of every organ, gland and cell. The body uses these nutrients for energy, growth and cell repair. If you lack in proper nutrition, the body begins to break down and cannot protect you from illness or disease.

What to Eat

  • A large portion of your diet should include a variety of vegetables, fruits and whole grains. Eating foods such as these, which are high in fiber, vitamins, minerals and antioxidants, gives a boost to the body’s immune system and may play a part in cancer prevention.3
  • Eat plenty of garlic, onions and peppers. Our ancestors used these foods extensively for their many health benefits. Scientific evidence likewise supports eating these plants on a regular basis.4
  • Your body will produce more blood cells that can attack infections and tumors; you can lower cholesterol and blood pressure, increase blood-clot dissolving activity and lower your risk for diabetes and certain cancers, including colon cancer.
  • Drink green tea. Research has found that drinking green tea regularly is associated with a reduced risk of breast, ovarian, colon, prostate and lung cancer.5 Some researchers believe that it contains the most powerful cancer-fighting chemicals ever discovered.

What to Avoid

  • Cut out excess sugar and other refined carbohydrates. Sugar is cancer food. These products basically feed tumors and support cancer growth.
  • Eating too much red meat (beef, pork, and lamb) has been linked to colon cancer.6 Processed meats are shown to increase the risk by twice as much as eating red meat.
  • As much as possible, give up your alcohol habit. According to the CUP Report, those who drink to excess have the highest risk of developing it.7

Are Hormones Connected to the Risk for Colon Cancer?

Cancer.Net reports that more than 90% of colorectal cancers occur in those over the age of 50.8 The average age in the US is 72. In various studies, investigators have found a possible link between sex hormone depletion and cancer of the colon. A great deal of research over the past several decades has been directed to the role hormones and hormone replacement can play in reducing the risk of developing colorectal cancer.

A Swedish study published in 1992 reported evidence that postmenopausal hormone replacement therapy might reduce the risk of colorectal cancer.9 In other research, the risk of colon cancer was seen to decrease by almost 50% in women who were recent users of HRT.10 A review of literature dating January 1966 to September 1998 came to the conclusion that based on both biologic evidence and observational studies, women taking postmenopausal HRT had a reduced risk of colorectal cancer.11

Building evidence would suggest that, along with cancer screenings and lifestyle changes, men and women who are approaching the age of andropause and menopause would do well to have their hormone levels monitored. Research shows that there are many health benefits to restoring physiologic blood levels of testosterone and estradiol, colon health among them.

Don’t Wait!

If you are age 40 or beyond, it’s a good time to have your hormone levels tested. It’s also a good idea to do some homework on hormone replacement. Look for an expert who understands the importance of restoring hormonal balance and not merely treating symptoms. The type of hormones used and the delivery method can also make a significant difference in the outcome and health benefits you experience from hormone replacement.

SottoPelle® BHRT Pellet Experts

SottoPelle® has specialized in bioidentical hormone replacement using the pellet method longer than most. Our founder, Dr. Gino Tutera, developed the proprietary method that makes us a leader in our field. We have a long history of success when it comes to balancing hormones and helping people take control of their health. In fact, we are honored to say that, according to Ranking Arizona, an annual consumer publication by AZ Big Media, our patients have voted us Arizona’s #1 Hormone Therapy Clinic for two years in a row.

Call Us Today!

Consulting with an expert in SottoPelle’s science-based BHRT can go a long way in providing a healthier future for you. Learn more about SottoPelle® at www.sottopelletherapy.com and then give us a call at (877) 473-5538 to schedule a consultation.


1https://www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html
2 http://www.wcrf.org/sites/default/files/Colorectal-Cancer-2011-Report.pdf
3 Tuso PJ et al. Nutritional Update for Physicians: Plant-Based Diets. Perm J. 2013 Spring; 17(2): 61-66. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
4 Millen AE et al. Fruit and vegetable intake and prevalence of colorectal adenoma in a cancer screening trial. AmJ Clin Nutr. 2007 Dec;86(6); 1754-64. https://www.ncbi.nlm.nih.gov/pubmed/18065596
5 http://www.cancerresearchuk.org/about-cancer/cancers-in-general/treatment/complementary-alternative/therapies/green-tea#evidence
6 http://www.cancerresearchuk.org/about-us/cancer-news/news-report/2006-02-03-scientists-measure-red-meat-cancer-risks
7 http://www.wcrf.org/sites/default/files/Colorectal-Cancer-2011-Report.pdf
8 http://www.cancer.net/cancer-types/colorectal-cancer/risk-factors-and-prevention
9 de Verdier MG, London S. Reproductive factors, exogenous female hormones, and colorectal cancer by subsite. Cancer Causes & Control (1992) 3: 355-360. http://link.springer.com/article/10.1007%2FBF00146889?LI=true
10 Nanda K, Fastian LA, Hasselblad V, Simel DL. Hormone replacement therapy and the risk of colorectal cancer: a meta-analysis. Obstet Gynecol. 1999 May;93(5 Pt 2):880-8.
11 Grodstein F, Newcomb PA, Stampfer MJ. Postmenopausal hormone therapy and the risk of colorectal cancer: a review and meta-analysis. Am J Med. 1999 May; 106(5):574-82. https://www.ncbi.nlm.nih.gov/pubmed/10335731

The Benefits of Yoga – Hormones, Memory, Aging, Stress & Pain

By Payge McMahon
The practice of meditation and yoga, a mind-body therapy, slows down the aging process and can help those suffering from traumatic brain injuries, post-traumatic stress disorder, chronic stress, back pain, anxiety and depression.

By linking breath with meditation and movement, yoga connects the physical and mental self. It increases energy, strength, flexibility, agility and balance, while improving mental and cognitive functioning.

Recent Studies

While yoga has been around for thousands of years, recent studies from Harvard, the University of California and the University of Maryland have measured the physiological changes of yoga and meditation through neuro-imaging and genomics technology.

“There is a true biological effect,” says John Weber Denninger, M.D.,PH.D., Director of Research at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, one of Harvard Medical School’s teaching hospitals. “The kinds of things that happen when you meditate do have effects throughout the body, not just in the brain.”

University of California at Los Angeles and Nobel Prize winner Elizabeth Blackburn found that 12 minutes of daily yoga meditation for eight weeks increased telomerase activity, an anti-aging enzyme, by 43 percent, suggesting an improvement in stress-induced aging.
Benefits – Hormones, Memory & Aging

There are thousands of yoga poses or postures, also known as asanas. Each one has a multitude of benefits. Aside from building strength and flexibility, different poses can also improve the functioning of the endocrine system, which helps the body adapt to hormonal fluctuations, minimize oxidative stress that reduces skin’s elasticity as we age, boost immunity levels, endorphins and blood circulation that can improve mental and cognitive performance.

Getting Started:

Ujjayi (Oceans Breath)
Ocean's Breath PoseLinking breath with mediation and movement is key. The Ujjayi breathing technique invigorates the body while calming the mind. It helps concentration, holding yoga postures and moving from one pose to another.

1. Eyes can be open or closed
2. Place the tongue to the roof of your mouth
3. Through your nose, take a long, smooth inhale
4. Through your nose, take an equally long, smooth exhale
5. Repeat

Try These 2 Poses

• Shavasana (Corpse Pose)

benefits of yoga

The restorative pose of shavasana or savasana is ideal for relaxation and mediation.
It can be done lying down on your back or stomach, with or without a pillow, arms relaxed and legs stretched out or bent with feet together. Engage the Ujjayi breathing technique.

• Adho Mukha Svanasana (Downward Facing Dog)

Downward Facing Dog

This active, inversion pose is ideal for releasing tension from the spine, building stamina, stretching and strengthening the back, hamstrings, calves, shoulders, arms and hands. It calms the nervous system and can help relieve stress, insomnia, fatigue, headaches and the symptoms of menopause.

1. Start on your hands and knees, knees are hip-width apart, hands are shoulder width apart, fingers spread and along with palms firmly planted on the ground.
2. Curling toes under, lifting the hips, pressing hands into the floor, straighten the arms and legs, flatten the back and your body will come into a ‘V’ shaped pose.
3. Continue pressing yourself back, into your hamstrings, by distributing the weight evenly through your fingers and palms.
4. Squeeze the thigh muscles and turn triceps inward.
5. Let the neck be an extension of your spine. Gaze should rest underneath body.
6. Breathe (Ujjayi)

Payge McMahon is a yoga instructor and journalist. She specializes in training athletes and those recovering from injuries. She combines the best of Vinyasa, Budokon (martial arts influenced) and Iyengar yoga to maximize athletes’ performance and reduce recovery time.

Payge received her yoga teaching certification in 2008, through YogaWorks in Koh
Phangan, Thailand. She has studied in India and Nepal, trained with Shiva Rea, DDP
(Diamond Dallas Page) and Yoga for Athletes author, Sage Rountree. Payge has a B.A. from Pennsylvania State University and an MBA from California Lutheran University.

For more information: http://www.turnthepayge.com

A New Year’s Invitation to Meditation

After weeks of holiday festivities and gatherings, why not reward yourself with a relaxing evening of quiet reflection and peaceful New Years meditation? New Year’s Eve is the perfect night to stay away from the traffic and noisy celebrations in order to take stock of the year behind and the one ahead. If you’ve had an especially difficult year, this makes even more sense.
Your contemplative evening can begin with a soul cleansing meditation. Many people think that meditation is cultish and associated with Eastern religion. In fact, it is a practice that can be found in all religions and cultures. It is not so much an act as it is a state of being. It is a condition of awareness and profound, deep peace that happens when the mind is calm and silent, yet totally alert. Research has associated meditation with reduced stress, decreased depression, anxiety, pain and insomnia, and an enhanced quality of life.

Here are a few suggestions to help you create a powerful new ritual for the last night of the year and beyond.

1. Pick a space that is comfortable, simple and uncluttered. It can be a corner of your bedroom or an entire room that you dedicate to your new meditation practice.
2. Set the scene. Place a few houseplants in your meditation area to add an element of nature. Add cozy pillows, a comfortable chair, a favorite rug, or other objects that will make this a welcoming space for you. (If you need more inspiration, pinterest.com has hundreds of ideas for creating your ideal meditation space.)
3. Dim the lights or better yet, light candles. Aromatherapy candles come in many beautiful scents as does incense. These provide a pleasant olfactory stimulus during meditation.
4. Select a captivating sound track. It could be nature sounds, wind chimes or the sound of the ocean. Music is known to have a strong influence on both mental and physical health. Research has shown that slow, serene music has very therapeutic effects. It can alter brainwave speed and actually induce a meditative state. You can download or stream this type of music from websites such as Spotify, Google Play, Pandora, YouTube and others.

Now that you have your space furnished and music selected, you’ll need some how to guidance. There are many books, DVDs, CDs and streaming videos to help you in learning to meditate. If you’ve never done it before, finding a good teacher is invaluable. But for this one night, use whatever teaching aid you have at hand; enjoy your solitude and enchanting new space, and let the stresses of life melt away.

SottoPelle® Is More than BHRT

At SottoPelle®, we understand that good health involves so much more than merely achieving balanced hormones or existing disease-free. It represents a vibrant state of being—one where living in balance unifies each of us in mind, body, and spirit. Loving and being at peace with ourselves is the foundation of a healthy, vital life.

Happy New Year from our SottoPelle® family to yours!

Some Key Advice for Boosting Your Immune System over the Holidays

The incidence of colds and flu generally peaks between December and March. Air travel and shopping in the crowds make the holidays an especially vulnerable time. Those with weak immune systems, the very young and the elderly are generally most susceptible. As the excesses and stresses of the holidays get into full swing, it’s a good idea to invest in your immune system and its ability to ward off illness.
Fighting the Cold and Flu Season:

1. Get your annual flu shot. There are two types of flu shots, the most potent being the quadrivalent flu vaccine. It’s designed to protect against four different flu viruses, two influenza A viruses and two influenza B viruses. According to the CDC, all persons aged 6 months and older should get the flu shot, except for those who are too young or those who have severe, life-threatening allergies to flu vaccine or any ingredient in the vaccine.1

2. Consume flu-fighting foods. These include:

  • Tea. Several studies have found that tea contains substances that help boost the body’s immune system and ward off infections, increase skin cell rejuvenation, and reduce heart attack risk and the risk of developing stomach and other types of cancer.2 Drinking 2 – 4 cups of black or green tea daily has been shown to provide these and other health benefits.
  • Garlic. This member of the onion family has been used for thousands of years as a folk remedy for many types of ailments. Garlic contains a compound called Allicin that is known to inhibit viral, bacterial and fungal growth and reduce free radicals in the blood.3 Garlic also serves as a blood thinner and stimulates white blood cells which boost immunity. Research has shown it to reduce the risk of atherosclerosis and inhibit fatty deposits on blood vessels. Garlic also helps decrease blood pressure and has a positive effect on lipoprotein levels. Eating raw or lightly cooked garlic provides most of its benefits. The rule is to crush garlic at room temperature and let it sit 15 minutes before using. This allows ample time for the health-boosting enzyme reactions to take place. Never cook it at high temperatures.
  • Yogurt. The live active cultures found in yogurt contain the beneficial bacteria needed to keep your gut and intestines protected from disease causing germs.4 Research is now showing specific strains to be more beneficial than others in this regard. Lactobacillus reuteri was used in a Swedish study that showed this particular culture stimulates white blood cells and boosts the immune system. Look for this probiotic on the yogurt label as many brands don’t include it.

These are but a few of the nutritional options to help build your immune system. Many vegetables, fruits, nuts and seeds contain valuable vitamins, minerals and other nutrients that support good health. Medicinal mushrooms, such as shiitake, also enhance the immune system. Likewise, certain herbs and immune-supportive roots (e.g. elder, thyme, echinacea and ginger) have shown value in preventing or lessening the effects and duration of flu, viral and bacterial infections.

3. Keep taking your multivitamin. Most of us do not have adequate blood levels of all the nutrients the body needs to ward off viruses, bacteria and germ-caused illnesses. Typical deficiencies include iron, iodine, selenium, magnesium, K2, D3, and B12. While it is true that many people over supplement, adding a high quality, highly absorbable multivitamin to your daily diet will go a long way to helping boost your immune system.

Staying Healthy Year Round

Eating a balanced, nutrient-packed diet, maintaining a regular exercise regimen, getting plenty of sleep, adequate sunlight, and reducing stress are powerful ways to help you stay healthy over the holidays and, for that matter, any other time of the year.

Restoring hormonal balance with proper BHRT is yet another vital element needed to support a strong immune system and good health over time. That’s because hormones are an essential part of the intricate internal chemical interplay that keeps your body on guard against illness and disease.

The SottoPelle® Success Story Is Your Success Story

At SottoPelle® we have a long history of success when it comes to balancing hormones and helping people take control of their health. Time after time, patients tell us that our proprietary pellet implant method has recharged their vitality and changed their lives forever. In fact, we are honored to say that, according to Ranking Arizona, an annual consumer publication by AZ Big Media, our patients have voted us Arizona’s #1 Hormone Therapy Clinic in 2016.

Check us out at www.sottopelletherapy.com, and then give us a call at (877) 473-5538 to schedule a consultation. We’d love to help you as we have so many others.
Happy Holidays from our family to yours!


1http://www.cdc.gov/flu/protect/whoshouldvax.htm#flu-shot
2 Sabu M Chacko, Priya T Thambi, Ramadasan Kuttan, and Ikuo Nishigaki. Beneficial Effects of Green Tea: A literature review. Chin Med. 2010;5:13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
3 Leyla Bayan, Peir Hossain Koulivand, and Ali Gorji. Garlic: a review of potential therapeutic effects. Avicenna J Phytomed. 2014 Jan-Feb; 4(1): 1-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
4 Simin Nikbin Meydani and Woel-Kyu Ha. Immunologic effects of yogurt. Am J Clin Nutr. Apr 2000. 71(4): 861-872. http://ajcn.nutrition.org/content/71/4/861.full