Q. Here I am – 20 years older – and back to the same problems which caused me to start taking hormonoe replacement therapy (HRT) in the first place. After consulting with my nurse/doctor in October, I phased off my regimen of Premarin and Provera (for at least 17 years I had been taking it during the week, not on weekends because of my fibroids). She advised me to increase my B complex to 100, increase my total intake of folic acid, calcium to 1500, and vitamin E. I did all that, and after about 2 months realized that I was depressed (I thought it was just Christmas – I usually get depressed around then). Figured out it was more than that, so started taking St. John’s Wort, which seems to be working. But I am also having what I’ve been referring to as mini-hot flashes, mostly at night but also frequently during the day, and general sleep problems. I heard a comment on your radio show about primrose oil possibly working for night sweats. Do you have any information about that?
And I just read your information on black cohosh. Is there any problem with taking that? I noticed you recommend not taking it for a long period of time. I plan to go back to my medical person, but am not anticipating much help with this kind of treatment. This is becoming a very common problem – I feel like medical science has let women down once again and returned to the time when I was going through menopause in the first place with no information as to what to do. I am really not interested in starting with any of the other prescription medicine (Fosamax, etc). A. You are so right that women have been treated rather shabbily when it comes to menopause. For decades doctors thought HRT in the form of Premarin and Provera or Prempro would be the ideal solution. When problems were revealed (cardiovascular complications, cancer, etc), millions of women were left out to dry (actually, left out to drip). Alternative approaches are not always the panacea many had hoped for.
Studies have produced mixed results for black cohosh. A brand new investigation (not randomized, double-blind or placebo controlled) in the journal Phytomedicine (June, 2013) did demonstrate symptomatic benefit with black cohosh (Cimicifuga racemosa or CR for short): “This observational study demonstrated that treatment with CR in unselected patients with climacteric complaints under the conditions of daily practice resulted in a significant improvement of menopausal symptoms assessed by the total KMI score and its sub-item scores with an effect size similar to that in a previous randomized, controlled clinical trial.” A review of the scientific literature by the Cochrane Collaboration (an independent and highly regarded group of experts who analyze research data) concluded in 2012: “There is currently insufficient evidence to support the use of black cohosh for menopausal symptoms. However, there is adequate justification for conducting further studies in this area.
The uncertain quality of identified trials highlights the need for improved reporting of study methods, particularly with regards to allocation concealment and the handling of incomplete outcome data. The effect of black cohosh on other important outcomes, such as health-related quality of life, sexuality, bone health, night sweats and cost-effectiveness also warrants further investigation.” To learn more about the benefits and risks of hormone replacement therapy (and bioidentical hormones), black cohosh, Pycnogenol, progesterone, red clover, St. John’s Wort, Vitamin E, and other non-hormonal approaches to relieving sympptoms, we suggest Graedons’ Guide to Menopause. This 8-page pamplet can be downloaded from our website for $2 or your can get a printed version for $3. Our Guide to St. John’s Wort is free. Share your own strategies for dealing with hot flashes, night sweats and other symtoms such as vaginal dryness below.Parties of all kinds have been a long part of human history.
Tribal gatherings were prevalent before “civilization”, the Greeks and Romans drank more wine than water, and the Medieval ages saw the rise of liquor, beer, and other intoxicants to help people enjoy themselves. Modern partying can be even more taxing on the human body given the plethora of synthesized and processed drugs that are on the market for people to purchase. When we discuss nootropics used to recover from partying, we are addressing a few main points: The human body is one of the ultimate survival mechanisms forged from millions of years of evolution. Nonetheless, functioning optimal and merely surviving after a party are two different things. For those who want to be able to get things done, feel better, and reduce the side effects, this nootropics guide can help through three main focuses: [NOTE: These nootropics are not meant for daily use to offset treating your body poorly. Instead, they are tools to make occasional partying less impactful on the body in a negative way.
There is also scant laboratory research regarding these substances and alcohol, so there will be personal info plus anecdotal consensus.] When we think of nootropics, we often jump to the latest and greatest like phenylpiracetam, coluracetam, sulbutiamine, and others. In reality, the body needs to start replenishing the vitamins and minerals lost during a party. While partying human bodies deplete inordinate amounts of nutrients and need strategic supplementation to improve: Partying typically includes a lot of dancing, moving, and sweating. For people like me who love to dance (especially with electronic dance music) and naturally sweat a lot, magnesium is one of the most important micronutrients. After vitamin D, it is the second highest deficiency in the world and replenishment is key. By taking a magnesium supplement, you can provide your body with the raw materials to create new mitochondria and churn out more ATP (energy). When sleep deprived, getting an extra boost of energy is exactly what is needed.
Make sure you take bioavailable forms of magnesium including glycinate. If you think you have low magnesium, use an EXA test because serum tests only look at 1% of your total magnesium. You need 400 mg per day normally. After raves you need even more and food doesn’t have a lot. All of the B vitamins (including thiamine, riboflavin, niacin, folate, B6, B12) are essential for optimal human performance. When partying and consuming other substances, absorption of these vitamins is minimal. Most people are depleted of these essential nutrients, which is why a B complex is a perfect option post-party. One great option is the MegaFood Balanced B Complex. Vitamin B6 is essential for enzymes that improve dopamine and serotonin levels. Vitamin B12 and folate are essential for the methylation process, which is necessary for DNA synthesis and energy metabolism. For alcohol drinkers, B vitamins and zinc are a couple major concerns (aside from water). Alcohol inhibits zinc absorption, which requires supplementation of some sort on the next day.
There are three types of zinc, but citrate is the best of the three (others being sulfate and gluconate). If you are going to supplement with zinc, it may be best to do it at a different time than magnesium. Evidence suggests the two micronutrients might compete for absorption. In a pinch and on an empty stomach, there should be room for both, but definitely don’t use with calcium. While choline is perfect for enhancing memory and protecting against neurological degradation, it is a nutrient deficiency that up to 90% of Americans struggle with. In animal models, there developed “more severe signs of choline deficiency…” suggesting it can deplete levels further. The best sources of choline are CDP choline and alpha GPC choline, which have been combined in the Optimal Choline Complex. Taking this a day after partying with or without alcohol can help to improve mental energy and prevent nutrient deficiencies. While replenishing vitamins and minerals is a necessary first step for improving cognition after parties, taking modern nootropics can alleviate some of the neurological damage done by the substances and abuse.
Many of these substances are anecdotally known to improve cognition the day after a party. This cognitive enhancer discovered in the 1970s was one of the first that showed vast memory improvements. Studies with piracetam and alcohol are not as prevalent as those in healthy adults, but there is evidence piracetam (and other analogues) can have positive effects on the brain in a party situation. Tests in 1979 showed piracetam “mitigated some behavioral and toxic manifestations of the effects of alcohol in tests on mice and rats.” More importantly, “piracetam also attenuated some toxic symptoms of the acetaldehyde in mice.” The study concluded that piracetam was a good candidate to mitigate alcohol states of people who abused alcohol. For chronic alcohol users, piracetam can reduce hippocampal neuronal loss and prevent withdrawal symptoms (which often lead to seizures and / or death). Long-time users of alcohol can see benefits of taking piracetam on a long-term basis as well as the day after partying.
For neuro protective benefits, higher doses of piracetam may be useful. Despite the usefulness of this nootropic for alcohol users, piracetam and alcohol should not be combined if at all possible. Anecdotes suggest that piracetam can reduce the effects of alcohol causing drinkers to consume too much. The research on other more potent racetam analogues is not as complete as piracetam, but they are still helpful. Aniracetam can help control alcohol seeking behavior and the development of abuse / addictions (if you wake up after partying seeking a drink, I’m looking at you). Oxiracetam is researched as a neuro protective primarily after some chemical agent is utilized with mice and rats. The neuro toxicity of these compounds can be halted and in some cases reversed by oxiracetam, which is a great option after a long day of partying. Considering these are more potent, they can be taken at a lower dose and provide many of the same benefits of piracetam. This is an extremely experimental drug, but it is possible to purchase in the right communities.
This is considered by many in the nootropics community to be a huge discovery. The Washington State University researchers was synthesized in order to repair brain damage that has already occurred (example: from party substances like MDMA, alcohol etc). According to the scientists who developed it, dihexa is supposed to be 10 million times as much BDNF (brain-derived neurotrophic factor) for synapse formation. For busy professionals and students, a day of partying can’t interfere with work the next day. Getting back to work requires a few nootropic stacks or supplements that can stand alone to improve work flow and manage sleep deprivation. This is one of the most basic stacks for cognitive enhancement, but it works. Compounded caffeine consumption can’t fix a poor sleep schedule, but it will wake you up after a night or two of sleep deprivation. Adding L-theanine to the mix is a perfect addition so that you can more readily focus on your work. Use a 1:2 ratio of caffeine to L-theanine and note that a typical 8 ounce cup of coffee has about 100 mg of caffeine.
It isn’t just for weight lifting meat-heads. Creatine improves ATP synthesis (energy), which is exactly what people need after a sleep deprived night full of dancing. Creatine is best taken on a regular basis as there is a “loading phase”; as-needed might not be the best option. Taking 5 grams of creatine will show results in a couple of weeks or start with a loading phase of 20 grams for 5 – 7 days to get the effects quicker. If you want an anti-fatigue agent that will keep you going longer after a rough night, but you don’t want to use creatine regularly, rhodiola rosea is a perfect as-needed option. It is extracted from a root of a northern altitude plant used across Asia and Europe for thousands of years. Using 500 – 1000 mg of rhodiola will be a stimulating boost as you recover. I’m usually not a big fan of Modafinil, but if there is one place where it can be useful, it is after a night of sleep deprivation. Due to my own reservations, I would not even use it when completely sleep deprived;