June 2025 Edition 18
Prairie Health & Wellness Newsletter
Pillar of the Month
Sleep
“Sleep is the single most effective thing we can do to reset our brain and body health each day” — Matthew Walker
A Word from Joleen Zivnuska, APRN
Hormone Replacement Therapy for Women
Perimenopause and Menopause
Perimenopause generally begins in a woman’s 40s and often lasts five to ten years. This phase is notorious for the month-to-month variability in estradiol and progesterone production. Menopause is defined as twelve consecutive months without a menstrual cycle, typically occurring in a woman’s early 50s. Women may spend up to one-third of their lives in this postmenopausal state.
The Health Risks of Hormonal Decline
After age 50, women face health risks closely tied to hormonal decline. By age 65, approximately 75% have hypertension. Cardiovascular disease is the leading cause of mortality among women. Women over 50 account for 80% of all breast cancer diagnoses. Women are four times more likely than men to develop osteoporosis. About 30% of women die within a year of a hip fracture. Women experience anxiety and depression at four times the rate of men and are significantly more likely to suffer from autoimmune conditions.
Why HRT Matters
Hormone Replacement Therapy (HRT) can be a vital tool in protecting long-term health. Estrogen and progesterone impact mitochondrial function, skin elasticity, joint comfort, gut health, and even the function of the eyes, mouth, and bladder. Decades of updated research now support the safe, responsible use of hormone therapy, particularly when tailored to individual needs.
What You Can Do
Choosing HRT is about more than symptom relief—it’s about protecting your health span. When used as part of a comprehensive lifestyle approach, hormone therapy can help women feel stronger, clearer, and more resilient. Lifestyle approaches include eating nutrient-dense foods, building muscle, getting consistent restorative sleep, and managing stress. At PHW, we offer a range of hormone therapy options tailored to each woman’s goals, preferences, and needs.
🧖 Infrared Sauna
Infrared sauna uses light that penetrates up to 3cm into the body for a deep sweat from within. Beyond detoxification, it also benefits immunity, sleep, cardiovascular health, muscle recovery, inflammation, and more. Sessions can be scheduled at Movement by PHW.
💊 Supplement Highlight: Melatonin MD
Melatonin MD is a conservative 1mg dose of the well known sleep hormone, melatonin. It has been shown to help shorten the time it takes people to fall asleep, and can improve sleep quality and duration. Many people are unaware of melatonin’s powerful antioxidant properties, supporting eye, brain, heart, immune and gut health too!
📌 Featured Resources
- Sleep Pillar
- Membership Details
- Online Supplement Store
- Infrared Sauna
- Provider Lecture Series: Chiropractic Care for Women & Babies
- Podcast: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now with Dr. Mary Claire Haver, MD
- Podcast: Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality
- Book: The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts by Dr. Mary Claire Haver
- Book: Estrogen Matters: Why Taking Hormones in Menopause Can Improve and Lengthen Women's Lives by Dr. Avrum Bluming & Dr. Carol Davis
- PHW Cookbook: Sleep Smart Recipes
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