The holidays should be a time of joy and delight but, unfortunately in today's busy world, the holidays mean more stress and pressure for the average man and woman. Think about it. Gone are the days of stringing popcorn and excitedly preparing to go to Grandma's. Instead there is the pressure to shop and wrap presents, entertain and be nice to in-laws as well as the added financial strain of buying more gifts than the family budget can afford. In addition, working men and women become sleep deprived trying to cram all the extra to-do's into already full work weeks. It is no wonder that - if you ask the average person - there is a good chance that they will tell you that they "wish that Christmas could be postponed until March." Typical responses to holiday stress include: binge eating, losing sleep and purposeful "anesthetizing" via alcohol or pills. C.W. Randolph, Jr., M.D., R.Ph. has another option. He offers healthy hints to help everyone avoid holiday h- e-l-l.

As a recognized international expert in the fields of natural medicine and bio-identical hormone therapies, Dr. Randolph, Jr. emphasizes the importance of making sure your hormones are in balance before the holidays begin. All men and women who are 35 + are at risk of suffering from a shift in hormone production that will cause an underlying hormonal imbalance. Symptoms can include: weight gain, memory loss, fatigue, low libido, insomnia, muscle weakness, headaches, mood swings, depression and more.

Stress is a major culprit in exacerbating hormonal imbalances. The result is a viscous cycle where more stress leads to a greater hormonal imbalance that then leads to more weight gain, depression, lower energy, even less libido, etc....

In discussing healthy alternatives for dealing with holiday stress, Dr. Randolph draws from his own clinical experience as a practicing physician with an active patient base of close to ten thousand patients. He also substantiates his professional experience regarding the importance of hormonal equilibrium with substantive medical research and clinical studies.

Dr. Randolph first describes how stress can alter the body's hormonal equilibrium at a cellular level. He then expounds on several HELPFUL HINTS TO HELP YOU AVOID HOLIDAY H-E-L-L. In short, his hints are:

• Learn how to find out if your body's hormones are out of balance. Dr. Randolph offers a simple and free self-questionnaire on his website ( www.hormonewell.com) but also recommends saliva testing for hormone levels.
• Understand what is needed to naturally re- establish your body's hormonal equilibrium. Dr. Randolph is a pioneer in the realm of bio-identical hormone replacement therapies (BHRT). Unlike synthetic hormones such as Premarin or Prempro that have been clinically shown to cause significant side effects (such as increased risks of breast and uterine cancers, heart attack, stroke and Alzheimer's Disease), medical research and clinical studies show BHRT to be both safe and efficacious.
• Learn which foods to eat to support hormonal equilibrium. Eat lots of broccoli, salmon, dried beans, mustard greens, turnips, parsnips, brussel sprouts. Also, when choosing fruits, pick ones like apples and pears that contain more fiber and less sugar. (see attached excerpt).
• Learn which foods to avoid because they will sabotage hormonal balance and, as a side effect, promote mood swings and weight gain.
• Consider taking recommended supplements; sometimes even good food is not enough when the body is stressed out. Supplements such as DIM, Calcium D-Glucarate, Evening Primrose Oil, Krill oil, Magnesium, Vitamin B6, Zinc and Vitamin E.
• Exercise. If your schedule is crammed, Dr. Randolph suggests adding in three 10 minute exercise breaks per day. Try a short walk, some sit ups, a few jumping jacks or climbing the stairs. Just moving more will help.
• Understand the importance of rest. Yes, rest and sleep have a direct impact on your body's hormone levels.
• Discover the power of mind-body techniques - such as yoga, positive visualization, mindful walking and meditation - to reduce stress and also help keep your body's hormones in balance.
• Focus on positive relationships. Studies have shown that making love stimulates the release of positive mood altering hormones.
• Remember that "no" can be a complete sentence.

• Happier Holidays,
• Fewer hangovers,
• Less weight gain,
• A better attitude,
• More energy,
• Better odds of being "in the mood", and
• More tolerance for stressful situations (including your in-laws).

Until next time... stay smart, stay informed, and continue to be a voice for your health.

Dr. Randolph

I can not believe how good I feel today! Less than a year ago, my story was a sad one.

After suffering with a multitude of problems which included all over joint aches, numerous headaches, extreme fatigue, weight gain, and a return of hot flashes, I knew synthetic hormones were NOT working for me.

After reading Dr. Randolph's book: From Hormone H-E-L-L to Hormone Well, doing my saliva test and receiving some very revealing results, I made a decision that truly changed my life -- I tried Dr. Randolph's program. Within four (4) weeks my hot flashes were gone, as were my headaches. My joints no longer ached and my level of energy had improved appreciably. As each month passes, I find I continue to feel even better -- to say the least I am overjoyed and thrilled with my new feelings of good health.

One of my greatest wishes is that every woman entering these phases of their lives (PMS, pre- menopause, menopause, hysterectomy), would try this program. I truly believe it would change their lives too!

Laura P. Bergmann, Age 53