What is HRT? HRT and Hormones Explained

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In this short video, Dr. Sophie Newton explains how menopausal HRT, sometimes called just MHT, is the use of exogenous (didn’t come from your body) to replace/supplement the endogenous hormones (made in your body) that aren’t being made in the quantities that would result in ideal health.

Bioidentical hormones are, as the name suggests, chemically identical to those made in the body; there is no difference, all the way down to the atomic structure.

People are understandably wary of “putting chemicals into the body”, but in fact, everything is a chemical and those chemicals are also found in your body, just not in the numbers that we might always like.

In the case of hormones, these chemical messengers are simply there to tell cells what to do, so having the correct amount of hormones ensures that all the cells that need to get a certain message, get it.

In the case of estrogen specifically, while it’s considered a sex hormone (and it is), it’s responsible for a lot more than just the reproductive system, which is why many people without correct estrogen levels (such as peri- or post-menopause, though incorrect levels can happen earlier in life for other reasons too) can severely feel their absence in a whole stack of ways.

What ways? More than we can list here, but some are discussed in the video:

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Want to know more?

You might like our previous main features:

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  • Thinking about cosmetic surgery? New standards will force providers to tell you the risks and consider if you’re actually suitable

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    People considering cosmetic surgery – such as a breast augmentation, liposuction or face lift – should have extra protection following the release this week of new safety and quality standards for providers, from small day-clinics through to larger medical organisations.

    The new standards cover issues including how these surgeries are advertised, psychological assessments before surgery, the need for people to be informed of risks associated with the procedure, and the type of care people can expect during and afterwards. The idea is for uniform standards across Australia.

    The move is part of sweeping reforms of the cosmetic surgery industry and the regulation of medical practitioners, including who is allowed to call themselves a surgeon.

    It is heartening to see these reforms, but some may say they should have come much sooner for what’s considered a highly unregulated area of medicine.

    Why do people want cosmetic surgery?

    Australians spent an estimated A$473 million on cosmetic surgery procedures in 2023.

    The major reason people want cosmetic surgery relates to concerns about their body image. Comments from their partners, friends or family about their appearance is another reason.

    The way cosmetic surgery is portrayed on social media is also a factor. It’s often portrayed as an “easy” and “accessible” fix for concerns about someone’s appearance. So such aesthetic procedures have become far more normalised.

    The use of “before” and “after” images online is also a powerful influence. Some people may think their appearance is worse than the “before” photo and so they think cosmetic intervention is even more necessary.

    People don’t always get the results they expect

    Most people are satisfied with their surgical outcomes and feel better about the body part that was previously concerning them.

    However, people have often paid a sizeable sum of money for these surgeries and sometimes experienced considerable pain as they recover. So a positive evaluation may be needed to justify these experiences.

    People who are likely to be unhappy with their results are those with unrealistic expectations for the outcomes, including the recovery period. This can occur if people are not provided with sufficient information throughout the surgical process, but particularly before making their final decision to proceed.

    What’s changing?

    According to the new standards, services need to ensure their own advertising is not misleading, does not create unreasonable expectations of benefits, does not use patient testimonials, and doesn’t offer any gifts or inducements.

    For some clinics, this will mean very little change as they were not using these approaches anyway, but for others this may mean quite a shift in their advertising strategy.

    It will likely be a major challenge for clinics to monitor all of their patient communication to ensure they adhere to the standards.

    It is also not quite clear how the advertising standards will be monitored, given the expanse of the internet.

    What about the mental health assessment?

    The new standards say clinics must have processes to ensure the assessment of a patient’s general health, including psychological health, and that information from a patient’s referring doctor be used “where available”.

    According to the guidelines from the Medical Board of Australia, which the standards are said to complement, all patients must have a referral, “preferably from their usual general practitioner or if that is not possible, from another general practitioner or other specialist medical practitioner”.

    While this is a step in the right direction, we may be relying on medical professionals who may not specialise in assessing body image concerns and related mental health conditions. They may also have had very little prior contact with the patient to make their clinical impressions.

    So these doctors need further training to ensure they can perform assessments efficiently and effectively. People considering surgery may also not be forthcoming with these practitioners, and may view them as “gatekeepers” to surgery they really want to have.

    Ideally, mental health assessments should be performed by health professionals who are extensively trained in the area. They also know what other areas should be explored with the patient, such as the potential impact of trauma on body image concerns.

    Of course, there are not enough mental health professionals, particularly psychologists, to conduct these assessments so there is no easy solution.

    Ultimately, this area of health would likely benefit from a standard multidisciplinary approach where all health professionals involved (such as the cosmetic surgeon, general practitioner, dermatologist, psychologist) work together with the patient to come up with a plan to best address their bodily concerns.

    In this way, patients would likely not view any of the health professionals as “gatekeepers” but rather members of their treating team.

    If you’re considering cosmetic surgery

    The Australian Commission on Safety and Quality in Health Care, which developed the new standards, recommended taking these four steps if you’re considering cosmetic surgery:

    1. have an independent physical and mental health assessment before you commit to cosmetic surgery

    2. make an informed decision knowing the risks

    3. choose your practitioner, knowing their training and qualifications

    4. discuss your care after your operation and where you can go for support.

    My ultimate hope is people safely receive the care to help them best overcome their bodily concerns whether it be medical, psychological or a combination.The Conversation

    Gemma Sharp, Associate Professor, NHMRC Emerging Leadership Fellow & Senior Clinical Psychologist, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The “Yes I Can” Salad

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    Sometimes, we are given to ask ourselves: “Can I produce a healthy and tasty salad out of what I have in?” and today we show how, with a well-stocked pantry, the answer is “yes I can”, regardless of what is (or isn’t) in the fridge.

    You will need

    • 1 can cannellini beans, drained
    • 1 can sardines (if vegetarian/vegan, substitute ½ can chickpeas, drained)
    • 1 can mandarin segments
    • 1 handful pitted black olives, from a jar (or from a can, if you want to keep the “yes I can” theme going)
    • ½ red onion, thinly sliced (this can be from frozen, defrosted—sliced/chopped onion is always a good thing to have in your freezer, by the way; your writer here always has 1–6 lbs of chopped onions in hers, divided into 1lb bags)
    • 1 oz lemon juice
    • 1 tbsp chopped parsley (this can be freeze-dried, but fresh is good if you have it)
    • 1 tbsp extra virgin olive oil
    • 1 tbsp chia seeds
    • 1 tsp miso paste
    • 1 tsp honey (omit if you don’t care for sweetness; substitute with agave nectar if you do like sweetness but don’t want to use honey specifically)
    • 1 tsp red chili flakes

    Method

    (we suggest you read everything at least once before doing anything)

    1) Combine the onion and the lemon juice in a small bowl, massaging gently

    2) Mix (in another bowl) the miso paste with the chili flakes, chia seeds, honey, olive oil, and the spare juice from the can of mandarin segments, and whisk it to make a dressing.

    3) Add the cannellini beans, sardines (break them into bite-size chunks), mandarin segments, olives, and parsley, tossing them thoroughly (but gently) in the dressing.

    4) Top with the sliced onion, discarding the excess lemon juice, and serve:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Acorns vs Chestnuts – Which is Healthier?

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    Our Verdict

    When comparing acorns to chestnuts, we picked the acorns.

    Why?

    In terms of macros, chestnuts are mostly water, so it’s not surprising that acorns have a lot more carbs, fat, protein, and fiber. Thus, unless you have personal reasons for any of those to be a problem, acorns are the better choice, offering a lot more nutritional value.

    In the category of vitamins, acorns lead with a lot more of vitamins A, B2, B3, B5, B6, and B9, while chestnuts have more of vitamins B1 and C. However, that vitamin C is useless to us, because it is destroyed in the cooking process (by boiling or roasting), and both of these nuts can be harmful if consumed raw, so that cooking does need to be done. That leaves acorns with a 6:1 lead.

    When it comes to minerals, things are more even; acorns have more copper, magnesium, manganese, and zinc, while chestnuts have more calcium, iron, phosphorus, and potassium. Thus, a 4:4 tie (and yes, the margins of difference are approximately equal too).

    We mentioned “both of these nuts can be harmful if consumed raw”, so a note on that: it’s because, while both contain an assortment of beneficial phytochemicals, they also both contain tannins that, if consumed raw, chelate with iron, essentially taking it out of our diet and potentially creating an iron deficiency. Cooking tannins stops this from being an issue, and the same cooking process renders the tannins actively beneficial to the health, for their antioxidant powers.

    You may have heard that acorns are poisonous; that’s not strictly speaking true, except insofar as anything could be deemed poisonous in excess (including such things as water, and oxygen). Rather, it’s simply the above-described matter of the uncooked tannins and iron chelation. Even then, you’re unlikely to suffer ill effects unless you consume them raw in a fair quantity. While acorns have fallen from popular favor sufficient that one doesn’t see them in supermarkets, the fact is they’ve been enjoyed as an important traditional part of the diet by various indigenous peoples of N. America for centuries*, and provided they are cooked first, they are a good healthy food for most people.

    *(going so far as to cultivate natural oak savannah areas, by burning out young oaks to leave the old ones to flourish without competition, to maximize acorn production, and then store dried acorns in bulk sufficient to cover the next year or so in case of a bad harvest later—so these was not just an incidental food, but very important “our life may depend on this” food. Much like grain in many places—and yes, acorns can be ground into flour and used to make bread etc too)

    Do note: they are both still tree nuts though, so if you have a tree nut allergy, these ones aren’t for you.

    Otherwise, enjoy both; just cook them first!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • 11 Things That Can Change Your Eye Color

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Eye color is generally considered so static that iris scans are considered a reasonable security method. However, it can indeed change—mostly for reasons you won’t want, though:

    Ringing the changes

    Putting aside any wishes of being a manga protagonist with violet eyes, here are the self-changing options:

    • Aging in babies: babies are often born with lighter eyes, which can darken as melanocytes develop during the first few months of life. This is similar to how a small child’s blonde hair can often be much darker by the time puberty hits!
    • Aging in adults: eyes may continue to darken until adulthood, while aging into the elderly years can cause them to lighten due to conditions like arcus senilis
    • Horner’s syndrome: a nerve disorder that can cause the eyes to become lighter due to loss of pigment
    • Fuchs heterochromic iridocyclitis: an inflammation of the iris that leads to lighter eyes over time
    • Pigment dispersion syndrome: the iris rubs against eye fibers, leading to pigment loss and lighter eyes
    • Kayser-Fleischer rings: excess copper deposits on the cornea, often due to Wilson’s disease, causing larger-than-usual brown or grayish rings around the iris
    • Iris melanoma: a rare cancer that can darken the iris, often presenting as brown spots
    • Cancer treatments: chemotherapy for retinoblastoma in children can result in lighter eye color and heterochromia
    • Medications: prostaglandin-based glaucoma treatments can darken the iris, with up to 23% of patients seeing this effect
    • Vitiligo: an autoimmune disorder that destroys melanocytes, mostly noticed in the skin, but also causing patchy loss of pigment in the iris
    • Emotional and pupil size changes: emotions and trauma can affect pupil size, making eyes appear darker or lighter temporarily by altering how much of the iris is visible

    For more about all these, and some notes about more voluntary changes (if you have certain kinds of eye surgery), enjoy:

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    Want to learn more?

    You might also like to read:

    Understanding And Slowing The Progression Of Cataracts

    Take care!

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  • Older, Faster, Stronger – by Margaret Webb

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The author, now in her 60s, made it her mission in her 50s to become the best runner she could. Before that, she’d been a keen runner previously, but let things slip rather in her 40s. But the book’s not about her 40s, it’s about her 50s and onwards, and other female runners in their 50s, 60s, 70s, 80s, and even 90s.

    There’s a lot of this book that’s about people’s individual stories, and those should certainly be enough to prompt almost any reader that “if they can do it, I can”.

    A lot, meanwhile, is about health and exercise science, training methods, and what has worked for various later-life athletes, including the author. So, it’s also partway instruction manual, with plenty of reference to science and medical considerations too.

    Bottom line: sometimes, life throws us challenges. Sometimes, the best response is “Yeah? Bet” and surprise everyone.

    Click here to check out Older, Faster, Stronger, and become all those cool things!

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  • The “Love Drug”

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    Get PEA-Brained!

    Today we’ll be looking at phenylethylamine, or PEA, to its friends.

    Not to be mistaken for the related amino acid phenylalanine! Both ultimately have effects on the dopaminergic system, but the process and benefits are mostly quite different.

    We thought we’d do this one in the week of Valentine’s Day, because of its popular association with love:

    ❝Phenylethylamine (PEA), an amphetamine-like substance that has been alluringly labeled the “chemical of love,” makes the best case for the love-chocolate connection since it has been shown that people in love may actually have higher levels of PEA in their brain, as surmised from the fact that their urine is richer in a metabolite of this compound. In other words, people thrashing around in the throes of love pee differently from others.❞

    Source: Office for Science and Society | The Chemical of Love

    What is it?

    It’s an amino acid. Because we are mammals, we can synthesize it inside our bodies, so it’s not considered an “essential amino acid”, i.e. one that we need to get from our diet. It is found in some foods, though, including:

    • Other animals, especially other mammals
    • Various beans, legumes, nuts, seeds. In particular almonds, soybeans, lentils, and chickpeas score highly
    • Fermented foods
    • Chocolate (popular lore holds this to be a good source of PEA; science finds it to be a fair option, but not in the same ballpark as the other items)

    Fun fact: the reason Marvel’s Venom has a penchant for eating humans and chocolate is (according to the comics) because phenylethylamine is an essential amino acid for it.

    What does it do for us?

    It’s a Central Nervous System (CNS) stimulant, and also helps us synthesize critical neurotransmitters such as dopamine, norepinephrine (adrenaline) and serotonin:

    β-Phenylethylamine Alters Monoamine Transporter Function via Trace Amine-Associated Receptor 1: Implication for Modulatory Roles of Trace Amines in Brain

    It works similarly, but not identically, to amphetamines:

    Amphetamine potentiates the effects of β-phenylethylamine through activation of an amine-gated chloride channel

    Is it safe?

    We normally do this after the benefits, but “it works similarly to amphetamines” may raise an eyebrow or two, so let’s do it here:

    • It is recommended to take no more than 500mg/day, with 100mg–500mg being typical doses
    • It is not recommended to take it at all if you have, or have a predisposition to, any kind of psychotic disorder (especially schizophrenia, or bipolar disorder wherein you sometimes experience mania)
      • This isn’t a risk for most people, but if you fall into the above category, the elevated dopamine levels could nudge you into a psychotic/manic episode that you probably don’t want.

    See for example: Does phenylethylamine cause schizophrenia?

    There are other contraindications too, so speak with your doctor/pharmacist before trying it.

    On the other hand, if you are considering ADHD medication, then phenylethylamine could be a safer thing to try first, to see if it helps, before going to the heavy guns of actual amphetamines (as are commonly prescribed for ADHD). Same goes for depression and antidepressants.

    What can I expect from PEA?

    More dopamine, norepinephrine, and serotonin. Mostly the former two. Which means, you can expect stimulation.

    For focus and attention, it’s so effective that it has been suggested (as we mentioned above) as a safer alternative to ADHD meds:

    β-phenylethylamine, a small molecule with a large impact

    …and may give similar benefits to people without ADHD, namely improved focus, attention, and mental stamina:

    Integrative Psychiatry | The Many Health Benefits of Phenylethylamine (PEA) – The Brain’s Natural Stimulant

    It also improves mood:

    ❝Phenylethylamine (PEA), an endogenous neuroamine, increases attention and activity in animals and has been shown to relieve depression in 60% of depressed patients. It has been proposed that PEA deficit may be the cause of a common form of depressive illness.

    Effective dosage did not change with time. There were no apparent side effects. PEA produces sustained relief of depression in a significant number of patients, including some unresponsive to the standard treatments. PEA improves mood as rapidly as amphetamine but does not produce tolerance.

    ~ Dr. Sabelli et al.

    Source: Sustained antidepressant effect of PEA replacement

    Where can I get it?

    We don’t sell it, but here is an example product on Amazon for your convenience

    Enjoy!

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