Simple Key to HAPPY ENERGY

Prudence Hall, M.D., reveals simple steps to outsmart the hormone shortfall that’s draining 80% of women over 50

Fatigue and low moods can seem like the norm this time of year, but those gray-day blahs may actually be caused by a shortfall of the hormone pregnenolone. It’s known as the “mother hormone” since the body uses it to make other hormones — especially those produced by the adrenal glands (like progesterone, DHEA and cortisol), explains Prudence Hall, M.D., medical director of The Hall Center in Santa Monica, California. But levels of pregnenolone drop naturally starting at age 40, limiting the body’s ability to produce other key hormones. The result? Low energy, blue moods and brain fog.

“Fully 80 percent of the women I see are deficient in pregnenolone,” notes Dr. Hall. But most women go undiagnosed because mainstream doctors don’t think to assess pregnenolone levels, she says. The good news: Simple strategies can safeguard pregnenolone for lasting energy. Read on for the easy how-to’s.

CONSIDER A SUPPLEMENT

Women low on the mother hormone can benefit from a pregnenolone supplement, says Dr. Hall. She advises a daily dosage of 30 mg of a brand formulated to give continuous, steady release (like Designs for Health Pregnenolone CRT, $19, idealvitamins.com). But since taking too much pregnenolone can cause symptoms like irritability and acne, Dr. Hall suggests supplementing under a doctor’s supervision.

SCHEDULE SNACK BREAKS

When blood-sugar levels fluctuate, the adrenal glands pump out cortisol and adrenaline to try to correct the imbalance. But this depletes pregnenolone stores. The simple way to avoid this: Enjoy a small meal or snack every three to five hours to keep blood sugar steady. Dr. Hall suggests incorporating foods rich in vitamin C (like leafy greens, citrus, berries, broccoli and tomatoes) and B-complex vitamins (like poultry, wild-caught fish, beans, whole grains and organic eggs) — both of which also enhance adrenal function.

BREATHE THIS WAY

Periods of stress (like caring for an ill spouse or loved one) have been shown to deplete pregnenolone stores. To avoid this and keep hormone levels steady, Dr. Hall suggests practicing meditative breathing. “It can lower stress levels by 50 percent in just five or six minutes.” That’s because slow, focused breathing decelerates the heartbeat, lowers blood pressure and calms the mind. To do: When stress hits, take five slow, deep breaths, taking twice as many counts to exhale as you do to inhale.

“So many women are deficient in pregnenolone — it’s one reason we’re so tired. But it’s so easy to correct.” Prudence Hall, M.D.