Most women I know are pretty in tune with their body and can tell when something isn’t quite right…but I’m noticing a trend of women too busy to take care of themselves and letting some things slide. Ladies, you can’t let things slide. Please take care of yourself and let your healthcare provider know if you start experiencing any of these symptoms.
1)Shortness of breath – feel like it’s becoming a little more challenging to get oxygen in? Walking from your car to work, or up the stairs causes pressure on your chest? Please don’t blow it off as being overweight or out-of-shape. You could be anemic, have thyroid problems, sleep apnea, a heart murmur, or asthma. Yes, I realize you may be overweight but if you have been overweight for awhile and the shortness of breath is new or worsening, talk with your doctor!
2)Worsening Fatigue – okay, yes you may have two little ones at home and work a full-time job while balancing the acts of being a mother, wife, and professional. What if your fatigue is due to something fixable, like anemia? Or thyroid problems? What if your fatigue is a heart problem, sleep problem, or hormone problem? Wouldn’t you want to do something about it so that you feel energetic again? Talk with your provider about getting a full work-up.
3)Heart Palpitations – you know that little flutter you may feel from time-to-time in your chest? It’s like your heart wasn’t entirely paying attention for a second and had to do a few double beats to catch up. The occasional palpitation could be normal; our heart does beat about 100,000 times a day so the minor mishap is bound to occur. However, if you are noticing an increase in flutters, prolonged flutters, flutters that cause you to lose your breath or creates some chest pain – see your healthcare provider. Normal things cause palpitations such as stress or anxious feelings, but it could be a vitamin/mineral deficiency or a heart problem.
4)Chest Pain – seems like a no-brainer but you multi-tasking busy women still manage to push this one under the rug and “hope” it goes away. True, it could be due to stress and anxiety, but what if it’s not? Do heart problems or diabetes run in your family? Get yourself to your doctor.
5)Dizziness – you stand up and the world turns without you - problem or low blood pressure? Low salt? Adrenals? Heart? Thyroid? Post-infection ear problem? Dizziness is a problem I’m hearing more about from women and it’s worthwhile to get it checked out especially if you find that it’s worsening, causing you to black out longer than a few seconds, or occurs randomly.
Women, listen to your bodies and take care of yourself! Please put yourself first every once in awhile and get these symptoms checked out.
Sunday, September 13, 2009
Friday, September 4, 2009
Top 5 Reasons for CoQ10
This hot little nutrient is so important for all women and yet many only associate it with cholesterol drugs. Why do we need it on a regular basis? Let me count the ways…
1) It’s critically important in our electron transport chain. This is the energy making process of our body. Our body goes through a whole process to make ATP which is for energy and requires CoQ10. See the more detailed explanation below.
2) It can improve the strength and function of your heart because of the ATP it produces thereby reducing your chances of heart failure.
3) Some studies are showing an improvement in blood pressure. This is important to note if you are already on a blood pressure medication. Track your numbers as your health care practitioner may need to adjust your drug dose.
4) Other research links CoQ10 with improvement in migraine sufferers.
5) It is an antioxidant and therefore is important to your immune system and keeping you healthy from free-radical damage.
The electron transport chain (to bring you back to biochemistry) occurs in your mitochondria which are known as your ‘energy powerhouses.’ Sound familiar? There are four complexes that electrons must go through. In order to get from complex one to complex three or from complex two to complex three, the electron must get cozy with CoQ10 which then shuttles it right on to where it needs to be. Without CoQ10, a common side effect is fatigue and muscle pain.
If you are on a statin drug, you should really consider supplementing yourself with good quality CoQ10. The purpose of a statin is to be a HMG-CoA inhibitor which lowers cholesterol. The problem is that it also lowers CoQ10 which may end up causing cardiovascular problems.
Most CoQ10 supplements range from 100-300mg and should be taken with dietary fat if it is not already in an oil based capsule. Side effects are few however some experience some GI upset if taken on an empty stomach or diarrhea. CoQ10 does have some blood sugar lowering abilities, therefore if you are on a glucose lowering drug, consult your healthcare practitioner and monitor your numbers.
1) It’s critically important in our electron transport chain. This is the energy making process of our body. Our body goes through a whole process to make ATP which is for energy and requires CoQ10. See the more detailed explanation below.
2) It can improve the strength and function of your heart because of the ATP it produces thereby reducing your chances of heart failure.
3) Some studies are showing an improvement in blood pressure. This is important to note if you are already on a blood pressure medication. Track your numbers as your health care practitioner may need to adjust your drug dose.
4) Other research links CoQ10 with improvement in migraine sufferers.
5) It is an antioxidant and therefore is important to your immune system and keeping you healthy from free-radical damage.
The electron transport chain (to bring you back to biochemistry) occurs in your mitochondria which are known as your ‘energy powerhouses.’ Sound familiar? There are four complexes that electrons must go through. In order to get from complex one to complex three or from complex two to complex three, the electron must get cozy with CoQ10 which then shuttles it right on to where it needs to be. Without CoQ10, a common side effect is fatigue and muscle pain.
If you are on a statin drug, you should really consider supplementing yourself with good quality CoQ10. The purpose of a statin is to be a HMG-CoA inhibitor which lowers cholesterol. The problem is that it also lowers CoQ10 which may end up causing cardiovascular problems.
Most CoQ10 supplements range from 100-300mg and should be taken with dietary fat if it is not already in an oil based capsule. Side effects are few however some experience some GI upset if taken on an empty stomach or diarrhea. CoQ10 does have some blood sugar lowering abilities, therefore if you are on a glucose lowering drug, consult your healthcare practitioner and monitor your numbers.
Sunday, August 23, 2009
Carotid Artery Screening: Serious Test or Serious Scam?
I received a flyer in the mail last week about a stroke/carotid artery screening (plus several other heart tests) for the low price of $139. I didn’t pay too much attention to it until two patients brought in the same exact flyer wanting to know if they should do it and get the screening.
Your carotid arteries are the main blood supplier to your brain, head, and neck and are therefore very important to your well-being! Most people recognize the carotid arteries as the place you take your pulse on your neck – just under the curve in your jaw. Over time, these arteries can develop atherosclerosis where they become narrowed by plaques of cholesterol, calcium, and fibrous tissue. This causes a decreased blood supply and oxygen up into your brain.
If the artery becomes completely blocked, or if a piece of the plaque breaks off and floats up into your brain, you are at serious risk for a stroke.
According to the National Stroke Association, stroke is the third leading cause of death in Americans and the leading cause of adult disability. They also report that up to 80% of strokes are preventable!
A stroke occurs when an artery or vessel is blocked (ie. from plaque) which stops blood supply to an area of the brain. This causes brain cell death and brain damage. The damage outcome depends on which area of the brain is affected such as the area for speech or for walking.
There may be earlier signs that your carotid arteries are narrowing before having a stroke. For example, you may lose vision in one eye, not be able to control the movement in one arm or leg, not be able to control speech, or feel weak/numb/tingling on one side of your body. If any of these symptoms occur, contact your healthcare provider immediately.
The test to check your carotid arteries involves the use of an ultrasound in order to assess blood flow through the vessels. It is a quick, painless, non-invasive test where a technician holds the ultrasound probe to your neck and watches your blood movement on a screen. If things are flowing freely and smoothly, you are at little risk. If the blood appears constricted and not able to flow easily, you are at a high risk and additional tests may be necessary.
I told both patients to spend the money and get the work-up as they both had several other cardiovascular markers such as abdominal fat, high blood pressure, and elevated cholesterol that we were trying to correct. This screening test will assess their stroke risk and help us continue on the prevention path.
References:
www.vascularweb.org
www.stroke.org
Your carotid arteries are the main blood supplier to your brain, head, and neck and are therefore very important to your well-being! Most people recognize the carotid arteries as the place you take your pulse on your neck – just under the curve in your jaw. Over time, these arteries can develop atherosclerosis where they become narrowed by plaques of cholesterol, calcium, and fibrous tissue. This causes a decreased blood supply and oxygen up into your brain.
If the artery becomes completely blocked, or if a piece of the plaque breaks off and floats up into your brain, you are at serious risk for a stroke.
According to the National Stroke Association, stroke is the third leading cause of death in Americans and the leading cause of adult disability. They also report that up to 80% of strokes are preventable!
A stroke occurs when an artery or vessel is blocked (ie. from plaque) which stops blood supply to an area of the brain. This causes brain cell death and brain damage. The damage outcome depends on which area of the brain is affected such as the area for speech or for walking.
There may be earlier signs that your carotid arteries are narrowing before having a stroke. For example, you may lose vision in one eye, not be able to control the movement in one arm or leg, not be able to control speech, or feel weak/numb/tingling on one side of your body. If any of these symptoms occur, contact your healthcare provider immediately.
The test to check your carotid arteries involves the use of an ultrasound in order to assess blood flow through the vessels. It is a quick, painless, non-invasive test where a technician holds the ultrasound probe to your neck and watches your blood movement on a screen. If things are flowing freely and smoothly, you are at little risk. If the blood appears constricted and not able to flow easily, you are at a high risk and additional tests may be necessary.
I told both patients to spend the money and get the work-up as they both had several other cardiovascular markers such as abdominal fat, high blood pressure, and elevated cholesterol that we were trying to correct. This screening test will assess their stroke risk and help us continue on the prevention path.
References:
www.vascularweb.org
www.stroke.org
Monday, August 17, 2009
5 Heart Healthy Reasons for Fish Oil
More and more Americans are taking their fish oil and eating cold-water fish as part of a healthy diet. Fish oil is made up of fatty acids called EPA (eiosapentaenoic acid) and DHA (docosahexaenoic acid) that are part of the polyunsaturated omega 3 anti-inflammatory pathways in your body. These two fatty acids are important to cell membranes which ultimately help heart electrical conduction and tone.
According the American Heart Association, cardiovascular disease is the number one cause of death followed by cancer and accidents. It is also highly preventable and recent research shows that taking fish oil or eating fish such as salmon, mackerel, herring, or anchovies can help fight heart disease by reducing the risk of:
1) atherosclerosis (hardening of the arteries)
2) arrhythmia (irregular heartbeat)
3) heart attack (myocardial infarction or MI)
4) sudden cardiac death
5) heart failure
Omega 3 fatty acids are made by microalgae in the ocean which are then eaten by cold-water fish. The oil is deposited into their organs and stored in their fat tissue. When choosing your fish oil, make sure it is free of heavy metals, pesticides, and herbicides and that the manufacturer tests every batch for freshness. There are two forms of fish oil – the triglyceride form and the ester form. Studies lean towards the natural triglyceride form as being more digestible however the ester form is cheaper to produce.
If you puncture your fish oil pill and it smells rancid, then you have a bad batch. It should smell naturally like clean fish.
For the best heart benefits, take enough fish oil such that you are receiving at least 500mg of EPA and DHA. Your total “Omega 3” may read 1000mg or more, however it’s the actual EPA/DHA numbers you add up. When choosing to eat fish as part of your healthy diet, go for wild caught or farmed free of dyes and chemicals.
References:
1. Lavie, C. Journal of the American College of Cardiology, Aug. 11, 2009; 54:585-594.
2. Lawson, L.D.; Hughes, B.G. (October 1988). "Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal". Biochemical and Biophysical Research Communications 156 (2): 960–963.
3. Beckermann, B.; Beneke, M.; Seitz, I. (June 1990). "Comparative bioavailability of eicosapentaenoic acid and docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers". Arzneimittel-Forschung 40 (6): 700–704.
4. www.americanheart.org
According the American Heart Association, cardiovascular disease is the number one cause of death followed by cancer and accidents. It is also highly preventable and recent research shows that taking fish oil or eating fish such as salmon, mackerel, herring, or anchovies can help fight heart disease by reducing the risk of:
1) atherosclerosis (hardening of the arteries)
2) arrhythmia (irregular heartbeat)
3) heart attack (myocardial infarction or MI)
4) sudden cardiac death
5) heart failure
Omega 3 fatty acids are made by microalgae in the ocean which are then eaten by cold-water fish. The oil is deposited into their organs and stored in their fat tissue. When choosing your fish oil, make sure it is free of heavy metals, pesticides, and herbicides and that the manufacturer tests every batch for freshness. There are two forms of fish oil – the triglyceride form and the ester form. Studies lean towards the natural triglyceride form as being more digestible however the ester form is cheaper to produce.
If you puncture your fish oil pill and it smells rancid, then you have a bad batch. It should smell naturally like clean fish.
For the best heart benefits, take enough fish oil such that you are receiving at least 500mg of EPA and DHA. Your total “Omega 3” may read 1000mg or more, however it’s the actual EPA/DHA numbers you add up. When choosing to eat fish as part of your healthy diet, go for wild caught or farmed free of dyes and chemicals.
References:
1. Lavie, C. Journal of the American College of Cardiology, Aug. 11, 2009; 54:585-594.
2. Lawson, L.D.; Hughes, B.G. (October 1988). "Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal". Biochemical and Biophysical Research Communications 156 (2): 960–963.
3. Beckermann, B.; Beneke, M.; Seitz, I. (June 1990). "Comparative bioavailability of eicosapentaenoic acid and docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers". Arzneimittel-Forschung 40 (6): 700–704.
4. www.americanheart.org
Monday, August 10, 2009
Heart Palpitations - more than a flutter?
Ever have that quick flutter feeling in your chest that lasted for a couple seconds and disappears? Maybe yours lasts a little longer, a little stronger, and causes you to cough? These are called heart palpitations and are very common in women. There are many reasons your heart chooses to beat strangely, and a lot of it is normal.
The heart is a fist-sized muscle in the left side of your chest that is responsible for pumping fresh blood out to your entire body and receiving blood to be put back through the lungs. Just before each heart beat, your heart chambers fill with blood until it is squeezed out in rhythm. You have four chambers with valves separating the two on the left and the two on the right.
When your heart contracts, it sends an electrical impulse from the SA node in your right atrium down to your AV node. The SA node is your built-in pacemaker and sets the tone of your heartbeats. Sometimes it can be sped up or slowed down which causes you to take notice.
Some common reasons you may experience palpitations are with exercise and overexertion, caffeine, alcohol, smoking, drugs, thyroid problems, anemia, valve problems, stress, panic and anxiety, and adrenaline rushes. If you experience palpitations, pay attention to the time of day, what you are doing, and what you just ate or drank. Many patients report heart symptoms with stress or anxious feelings. Others feel changes after a glass or two of wine or coffee.
Palpitations should not be ignored in case they are due to a bigger process such as thyroid or anemia problems or heart valve changes. Your doctor will listen to your heart and may recommend an ECG to monitor your heart rate. Sometimes you might wear a holter monitor for 24-hours. This nifty little device keeps track of your palpitations all day long. How often have we gone to the doctor with a symptom that happens all the time and suddenly it disappears? Using a monitor can help diagnose the reason.
If for any reason you experience abnormal heart beats along with chest pain, dizziness, light-headed, pain in your arm or jaw, the sensation of blacking out – please call 911. Do not wait to see if it passes.
Treatment, of course, depends on the reason. If you are amping yourself up on caffeine or stress, then it’s a lifestyle change. Review all of your medications and supplements with your doctor to see if any could be causing palpitations. Have your blood checked for anemia and thyroid disease. More severe problems could require surgery.
The heart is a fist-sized muscle in the left side of your chest that is responsible for pumping fresh blood out to your entire body and receiving blood to be put back through the lungs. Just before each heart beat, your heart chambers fill with blood until it is squeezed out in rhythm. You have four chambers with valves separating the two on the left and the two on the right.
When your heart contracts, it sends an electrical impulse from the SA node in your right atrium down to your AV node. The SA node is your built-in pacemaker and sets the tone of your heartbeats. Sometimes it can be sped up or slowed down which causes you to take notice.
Some common reasons you may experience palpitations are with exercise and overexertion, caffeine, alcohol, smoking, drugs, thyroid problems, anemia, valve problems, stress, panic and anxiety, and adrenaline rushes. If you experience palpitations, pay attention to the time of day, what you are doing, and what you just ate or drank. Many patients report heart symptoms with stress or anxious feelings. Others feel changes after a glass or two of wine or coffee.
Palpitations should not be ignored in case they are due to a bigger process such as thyroid or anemia problems or heart valve changes. Your doctor will listen to your heart and may recommend an ECG to monitor your heart rate. Sometimes you might wear a holter monitor for 24-hours. This nifty little device keeps track of your palpitations all day long. How often have we gone to the doctor with a symptom that happens all the time and suddenly it disappears? Using a monitor can help diagnose the reason.
If for any reason you experience abnormal heart beats along with chest pain, dizziness, light-headed, pain in your arm or jaw, the sensation of blacking out – please call 911. Do not wait to see if it passes.
Treatment, of course, depends on the reason. If you are amping yourself up on caffeine or stress, then it’s a lifestyle change. Review all of your medications and supplements with your doctor to see if any could be causing palpitations. Have your blood checked for anemia and thyroid disease. More severe problems could require surgery.
Thursday, July 23, 2009
Chronic Pain? Look at Your Diet
More and more I am hearing from patients that they are experiencing chronic pain. Sometimes it’s in their joints, sometimes their muscles, and sometimes it’s all over their entire body. Chronic pain, no matter how large or small, can be debilitating because you live with it everyday. Whether it is from an autoimmune condition such as rheumatoid arthritis, a car accident, or fibromyalgia, try looking at your diet to reduce your inflammation.
I have talked before about the differences between food allergies and food intolerances. Many people know their allergies – it’s the food you eat and have an immediate reaction. Intolerances work differently and are considered ‘delayed response.’ However, if you eat the same food (or types of foods) everyday then that delayed response becomes chronic. Keep in mind that not all food reactions happen in your stomach or intestines. I know many people who experience joint pain, headaches, muscle fatigue, rashes, and more.
A good place to start is to eliminate the nightshade family. This includes tomatoes, potatoes, eggplant, peppers, and chili pepper. Many arthritis sufferers notice a difference in their inflammation.
Other common foods to consider are wheat/gluten, dairy, eggs, and soy. Consider putting yourself on a gluten free or dairy free diet for thirty days and see how you feel. Then challenge it back in and watch for a reaction (if any). Keep in mind that many people experience multiple intolerances and may be both gluten and soy intolerant or dairy and gluten intolerant.
We eat three meals a day so we might as well make them worth our while. Eliminate the junk that includes SUGAR and simple carbohydrates. Sugar tastes good but it can create a lot of inflammation in our body. This includes harmful sugars like high-fructose corn syrup, aspartame, saccharin, and sucralose. Keep your diet to vegetables (except nightshades), lean protein, and complex carbohydrates such as brown rice.
I have talked before about the differences between food allergies and food intolerances. Many people know their allergies – it’s the food you eat and have an immediate reaction. Intolerances work differently and are considered ‘delayed response.’ However, if you eat the same food (or types of foods) everyday then that delayed response becomes chronic. Keep in mind that not all food reactions happen in your stomach or intestines. I know many people who experience joint pain, headaches, muscle fatigue, rashes, and more.
A good place to start is to eliminate the nightshade family. This includes tomatoes, potatoes, eggplant, peppers, and chili pepper. Many arthritis sufferers notice a difference in their inflammation.
Other common foods to consider are wheat/gluten, dairy, eggs, and soy. Consider putting yourself on a gluten free or dairy free diet for thirty days and see how you feel. Then challenge it back in and watch for a reaction (if any). Keep in mind that many people experience multiple intolerances and may be both gluten and soy intolerant or dairy and gluten intolerant.
We eat three meals a day so we might as well make them worth our while. Eliminate the junk that includes SUGAR and simple carbohydrates. Sugar tastes good but it can create a lot of inflammation in our body. This includes harmful sugars like high-fructose corn syrup, aspartame, saccharin, and sucralose. Keep your diet to vegetables (except nightshades), lean protein, and complex carbohydrates such as brown rice.
Sunday, July 12, 2009
Mammograms and Breast Cancer: Overdiagnosis?
In July, Danish researchers published a study in the British Medical Journal that 1 in 3 breast cancers diagnoses will not actually cause a problem. After examining breast cancer screening in five countries, they found that some breast cancers ‘may naturally disappear without treatment.’ They call it an ‘overdiagnosis rate of 35%.’
Talk about controversial! In my practice, there is a large split surrounding mammograms. Some women are incredibly diligent and go every year. Some go every few years and some absolutely refuse to go at all. There is the fear of radiation, squishing, mis-diagnosing, having to get a biopsy, and the idea that not knowing is better than knowing.
The problem lies in the diagnosis, of which the researchers readily admit. How does one tell between the lethal and the harmless cancers?
How do you know whether you have been overdiagnosed or properly diagnosed? And more importantly, are you willing to take that risk if you choose the former?
Patients always ask me what I would do and I tell them I believe in mammograms. I also believe in ultrasounds and thermography but at this time, there is no perfect imaging option. If stage I breast cancer is found by mammogram, there is a 95% 5-year survival rate. I want to be one of those odds if it were me. And if the mammogram finds something and if I have to endure a biopsy and if it turns out to be negative – then hallelujah!
As with anything, it’s ultimately your choice because they are your breasts. I repeat the paragraph above all the time because it’s my job as a doctor to inform and educate but not to force. There is a risk with anything and I recommend risking it for great odds.
Talk about controversial! In my practice, there is a large split surrounding mammograms. Some women are incredibly diligent and go every year. Some go every few years and some absolutely refuse to go at all. There is the fear of radiation, squishing, mis-diagnosing, having to get a biopsy, and the idea that not knowing is better than knowing.
The problem lies in the diagnosis, of which the researchers readily admit. How does one tell between the lethal and the harmless cancers?
How do you know whether you have been overdiagnosed or properly diagnosed? And more importantly, are you willing to take that risk if you choose the former?
Patients always ask me what I would do and I tell them I believe in mammograms. I also believe in ultrasounds and thermography but at this time, there is no perfect imaging option. If stage I breast cancer is found by mammogram, there is a 95% 5-year survival rate. I want to be one of those odds if it were me. And if the mammogram finds something and if I have to endure a biopsy and if it turns out to be negative – then hallelujah!
As with anything, it’s ultimately your choice because they are your breasts. I repeat the paragraph above all the time because it’s my job as a doctor to inform and educate but not to force. There is a risk with anything and I recommend risking it for great odds.
Ovarian Cancer: Don’t Miss These Signs
Ovarian cancer is an elusive one because the signs and symptoms mimic other common complaints. Women often blow them off or chalk them up to everyday life before seeing a doctor. On the flip-side, healthcare practitioners might also view the vague complaints as dietary or stress related instead of getting a work-up.
There is no easy diagnosis for ovarian cancer. Breast cancer usually comes with a lump, change in skin, inverted nipples, or discharge. Endometrial cancer usually comes with post-menopausal bleeding/spotting or discharge. Ovarian cancer moves much more stealthily than that.
Here are some things to watch out for:
1)Chronic bloating that won’t go away no matter what you do. (It doesn’t generally come and go)
2)Abdominal swelling in the lower pelvic area. Makes it hard to button your pants.
3)Feeling full quickly when eating.
4)Urinary urgency – you have to go NOW!
5)Pelvic pain
6)Vague back pain not from sprain/strain, overuse or trauma.
Here are some risk factors for ovarian cancer:
1)Starting your period before 12years old. This causes more ovulations.
2)Never having been pregnant allows you to cycle and ovulate more.
3)Going into menopause later means you have more cycles.
4)Obesity
5)Having certain mutations of BRCA1 or BRCA2 gene
Please keep in mind that the symptoms are vague. You may have urinary urgency but yours could be due to the vaginal births you had not ovarian cancer. You may experience chronic bloating but you also eat cheese everyday and are intolerant to it. Is your low back pain from your desk job or 3-inch heels, or maybe from gardening all Saturday?
After examining these concerns with no relief from treatments, please talk with your healthcare practitioner about a pelvic ultrasound and possibly some blood-work. Ovarian cancer is often caught in the late-stage and survival isn’t that promising. If you recognize yourself in this article, please examine the possibilities and talk with your doctor.
There is no easy diagnosis for ovarian cancer. Breast cancer usually comes with a lump, change in skin, inverted nipples, or discharge. Endometrial cancer usually comes with post-menopausal bleeding/spotting or discharge. Ovarian cancer moves much more stealthily than that.
Here are some things to watch out for:
1)Chronic bloating that won’t go away no matter what you do. (It doesn’t generally come and go)
2)Abdominal swelling in the lower pelvic area. Makes it hard to button your pants.
3)Feeling full quickly when eating.
4)Urinary urgency – you have to go NOW!
5)Pelvic pain
6)Vague back pain not from sprain/strain, overuse or trauma.
Here are some risk factors for ovarian cancer:
1)Starting your period before 12years old. This causes more ovulations.
2)Never having been pregnant allows you to cycle and ovulate more.
3)Going into menopause later means you have more cycles.
4)Obesity
5)Having certain mutations of BRCA1 or BRCA2 gene
Please keep in mind that the symptoms are vague. You may have urinary urgency but yours could be due to the vaginal births you had not ovarian cancer. You may experience chronic bloating but you also eat cheese everyday and are intolerant to it. Is your low back pain from your desk job or 3-inch heels, or maybe from gardening all Saturday?
After examining these concerns with no relief from treatments, please talk with your healthcare practitioner about a pelvic ultrasound and possibly some blood-work. Ovarian cancer is often caught in the late-stage and survival isn’t that promising. If you recognize yourself in this article, please examine the possibilities and talk with your doctor.
Sunday, July 5, 2009
Pre-Diabetes and Weight Gain
Included in routine screening is a fasting glucose test (otherwise known as your blood sugar). If this number is below 126mg/dl then you do not have diabetes. What happens if the number is between 100mg/dl and 125mg/dl? You have what’s called, ‘pre-diabetes.’ This means that you’re right up next to the cliff about to fall over - do something about it!
Please don’t take the ‘watch and wait’ approach. My question is, watch and wait for what? Full blown diabetes? As your blood sugar climbs higher and higher, your body processes it and puts it into that tire ring you have around your belly. You increase the fat around your organs and begin a slow destruction of your heart and circulatory system.
What can you do? Definitely do something! Because diabetes is caused by elevated blood sugar, do all that you can to lower the sugar in your diet. This includes alcohol, candy, cookies, cakes, brownies, ice cream, high sugar yogurt, fruit juice, high sugar protein powder and protein bars, actual sugar, brown sugar, sodas…and more!
Read labels and see just how much sugar is in your food. Did you know spaghetti sauce can have 9 or 10 grams of sugar per serving? Yogurt is very healthy for you if it’s plain. Otherwise you’re looking at 12, 15 or 20 grams of sugar. Add some cinnamon, vanilla flavoring or berries to plain yogurt. Fruit juice is straight sugar, even if it’s from 100% real fruit. Please, just eat the fruit!
Watch out for dried fruit and trail mixes – they are loaded with unnecessary sugar you don’t need.
Read the label of your flavored water. It usually has several grams.
Eat a diet higher in protein and lower in carbs. Skip the chips and French fries, eat only ½ a piece of bread on your sandwich and cut up the rest. Cut-up your hamburger with the lettuce, tomato, and onion to make a mini-salad.
Exercise most days of the week and include weight bearing exercise which burns blood sugar faster than regular cardio. Your muscles and brain use sugar for energy but you don’t need to overload it.
Once you become fully diabetic, you enter a whole new realm you don’t need to be in. Please take responsibility and change your ways for the healthier.
Please don’t take the ‘watch and wait’ approach. My question is, watch and wait for what? Full blown diabetes? As your blood sugar climbs higher and higher, your body processes it and puts it into that tire ring you have around your belly. You increase the fat around your organs and begin a slow destruction of your heart and circulatory system.
What can you do? Definitely do something! Because diabetes is caused by elevated blood sugar, do all that you can to lower the sugar in your diet. This includes alcohol, candy, cookies, cakes, brownies, ice cream, high sugar yogurt, fruit juice, high sugar protein powder and protein bars, actual sugar, brown sugar, sodas…and more!
Read labels and see just how much sugar is in your food. Did you know spaghetti sauce can have 9 or 10 grams of sugar per serving? Yogurt is very healthy for you if it’s plain. Otherwise you’re looking at 12, 15 or 20 grams of sugar. Add some cinnamon, vanilla flavoring or berries to plain yogurt. Fruit juice is straight sugar, even if it’s from 100% real fruit. Please, just eat the fruit!
Watch out for dried fruit and trail mixes – they are loaded with unnecessary sugar you don’t need.
Read the label of your flavored water. It usually has several grams.
Eat a diet higher in protein and lower in carbs. Skip the chips and French fries, eat only ½ a piece of bread on your sandwich and cut up the rest. Cut-up your hamburger with the lettuce, tomato, and onion to make a mini-salad.
Exercise most days of the week and include weight bearing exercise which burns blood sugar faster than regular cardio. Your muscles and brain use sugar for energy but you don’t need to overload it.
Once you become fully diabetic, you enter a whole new realm you don’t need to be in. Please take responsibility and change your ways for the healthier.
Can Fish Oil Help Depression?
In a recent study from the American Journal of Nutrition, taking 1500mg of fish oil (specifically, 500mg of EPA three times/day) slightly helped peri-menopausal women with their depression. Now, it didn’t rock anyone’s world but fish oil is so helpful for so many concerns, that women may find improvement with distressed feelings while taking it for overall health balance.
When taking a fish oil, make sure that it doesn’t have a lot of filler oil such as soybean oil. You want a reputable brand that tests its fish oil for toxins, mercury, pesticides, and, herbicides. If you bite into the capsule and it tastes/smells overwhelmingly fishy, you have a problem bottle. Yes it is fish oil but the reputable companies have their oil so screened and cleaned that it’s not repugnant.
Don’t leave your fish oil in the heat. Because it’s oil, heat can cause the oil to become rancid, making it taste and smell bad. Also, don’t buy your fish oil from a discount store or overstock store. Yes it’s cheaper but you may be swallowing rancid, dirty oil. Who knows how long that bottle has been sitting on shelves?
When reading the label, make sure you’re swallowing 300mg – 500mg of EPA per capsule. Don’t buy 1000mg capsules of ‘fish oil’ with only 120mg of the good stuff inside. What makes up the other 860mg?
Lastly, eat the fish that make up fish oil! Go for wild caught salmon or anchovies on a regular basis.
When taking a fish oil, make sure that it doesn’t have a lot of filler oil such as soybean oil. You want a reputable brand that tests its fish oil for toxins, mercury, pesticides, and, herbicides. If you bite into the capsule and it tastes/smells overwhelmingly fishy, you have a problem bottle. Yes it is fish oil but the reputable companies have their oil so screened and cleaned that it’s not repugnant.
Don’t leave your fish oil in the heat. Because it’s oil, heat can cause the oil to become rancid, making it taste and smell bad. Also, don’t buy your fish oil from a discount store or overstock store. Yes it’s cheaper but you may be swallowing rancid, dirty oil. Who knows how long that bottle has been sitting on shelves?
When reading the label, make sure you’re swallowing 300mg – 500mg of EPA per capsule. Don’t buy 1000mg capsules of ‘fish oil’ with only 120mg of the good stuff inside. What makes up the other 860mg?
Lastly, eat the fish that make up fish oil! Go for wild caught salmon or anchovies on a regular basis.
Tuesday, June 23, 2009
Endometrial Cancer – What is it and what to look for?
In the last 3 weeks I have been told about two acquaintances diagnosed with endometrial cancer. One has excellent chances and the other is preparing to die. The endometrium is the layer in your uterus that grows up then sheds during your period. Endometrial cancer is the cancer of this layer and is quite common in the United States. It is most often thought of as a post-menopausal cancer; however younger women should be aware too.
The most common symptom in women is bleeding. In a woman who is post-menopausal, she might bleed or spot again when she hadn’t bled in 12 months or she may experience thin white or clear discharge.
In a woman who is still cycling, she may experience very heavy or prolonged periods, multiple periods in a month, or spotting between periods. This could be due to other reasons such as thyroid abnormalities, hormone imbalance, or clotting disorders, however if this has been ruled out then ask for additional work-up.
Diagnostically, a pelvic ultrasound and sampling of the endometrial layer through a biopsy is important. Routine Pap smear tests and pelvic exams may not show any abnormality in the early stages. An ultrasound will show a thickening in the lining while the endometrial biopsy will give an actual diagnosis of the cells inside the uterus.
Risk factors for any woman are as follows: high levels of estrogen, low levels of progesterone, unopposed estrogen (ie. estrogen therapy without progesterone), obesity, prior diagnosis of endometrial hyperplasia, never having been pregnant, starting your period at a very young age, menopause begins after 55 years old, polycystic ovarian disease, irregular ovulation or not ovulating, and a personal history of diabetes, breast cancer and/or ovarian cancer.
The good news is many women are diagnosed early and stage I endometrial cancer has a 75%-95% 5-year survival rate. If you are experiencing any of the symptoms listed in this article and you haven’t been worked up, or if you begin bleeding or experiencing discharge again after your periods have stopped, please talk with your healthcare provider.
The most common symptom in women is bleeding. In a woman who is post-menopausal, she might bleed or spot again when she hadn’t bled in 12 months or she may experience thin white or clear discharge.
In a woman who is still cycling, she may experience very heavy or prolonged periods, multiple periods in a month, or spotting between periods. This could be due to other reasons such as thyroid abnormalities, hormone imbalance, or clotting disorders, however if this has been ruled out then ask for additional work-up.
Diagnostically, a pelvic ultrasound and sampling of the endometrial layer through a biopsy is important. Routine Pap smear tests and pelvic exams may not show any abnormality in the early stages. An ultrasound will show a thickening in the lining while the endometrial biopsy will give an actual diagnosis of the cells inside the uterus.
Risk factors for any woman are as follows: high levels of estrogen, low levels of progesterone, unopposed estrogen (ie. estrogen therapy without progesterone), obesity, prior diagnosis of endometrial hyperplasia, never having been pregnant, starting your period at a very young age, menopause begins after 55 years old, polycystic ovarian disease, irregular ovulation or not ovulating, and a personal history of diabetes, breast cancer and/or ovarian cancer.
The good news is many women are diagnosed early and stage I endometrial cancer has a 75%-95% 5-year survival rate. If you are experiencing any of the symptoms listed in this article and you haven’t been worked up, or if you begin bleeding or experiencing discharge again after your periods have stopped, please talk with your healthcare provider.
Surviving Summer Naturally
It’s that time of year for vacations at the beach, camping in the mountains and lazy afternoon bbq’s. Unfortunately, even the best intentions to enjoy the weather may have a few boo-boo’s along the way. Here are a few tips for surviving minor incidences a little more naturally…
1) Sunburn: if you were exposed a little too long the best thing to do is to stay hydrated and soothe pink skin with aloe vera. Either break the leaf of a plant and apply the thick gel or buy aloe vera in a bottle for instant relief.
2) Over-strained muscles: too much hiking or cleaning out the garage? Try using homeopathic arnica found at any food store in the natural section. Rub the cream onto tired muscles for support. Mix a few drops of lavender essential oil into almond or jojoba oil and gently apply to the area.
3) Bruises: you can also use homeopathic arnica orally and as a cream when you’ve been bumped. Do not apply into broken skin.
4) Insect Repellant: If you aren’t too keen on using bug spray with chemicals, try using natural bug repellants or blending essential oils of citronella, geranium, rosemary, eucalyptus, sage, lavender, pennyroyal and/or tea tree into a spray bottle of water. Shake and apply regularly when outdoors or mix into Almond or Jojoba oil and rub onto skin.
5) Relief for bug bites: Once you’ve been bitten, apply a drop of peppermint or Lavender essential oil onto the bite or place a hot wash cloth to the area. This opens up the circulation and diffuses the histamine reaction out.
6) Overindulgence: a little too much at the BBq? Chew on some fennel seeds or brew up a tea of fennel, peppermint and chamomile. Let cool and sip slowly. Ginger root or ginger capsules also works well.
7) Sea-sickness: first outing on the boat cause some wooziness? Try chewing on ginger or take ginger capsules before leaving the dock.
8) Swimmer’s ear: place a few drops of undiluted white vinegar into the ear twice-a-day for a week.
9) Dehydration: severe dehydration and heatstroke should seek medical care. If you feel it’s a minor case, mix ¼ tsp. salt, ¼ tsp. baking soda, 2 Tbsp. of sugar and 5 cups of water together. Sip slowly until you are feeling better and your urine is clear. If baking soda is unavailable, add another ¼ tsp of salt.
10) Cuts and scrape: First wash the area well with clean water and pat dry. Apply the herb calendula either in a cream or spray as a natural antiseptic and cover with a band-aid. All-natural honey is another great antiseptic – smear a little bit onto the cut to keep bacteria out.
11) Bee sting: ouch! Gently scrape stinger out with a fingernail or tip of a credit card and apply Neem oil to the spot. You can also make a paste out of apple cider vinegar or Lemon juice and baking soda and apply to relieve the toxin effect.
12) Stress! Not everything in summer is easy breezy – place 3-5 drops of Rescue Remedy (found in the health section of your grocery store) under your tongue or in your water when you feel a moment coming on. Take before a stressful occasion (in-laws? reunion? road-trip? kids?) and as needed afterwards for instant sanity.
For any serious summer boo-boos or if you are pregnant/nursing, please consult with your doctor. The summer weather and great escapes makes us excited for summer but even a masterful outdoorsman (or woman!) gets the occasional scrape, bump or bruise. Please use these guidelines for quick and natural relief.
1) Sunburn: if you were exposed a little too long the best thing to do is to stay hydrated and soothe pink skin with aloe vera. Either break the leaf of a plant and apply the thick gel or buy aloe vera in a bottle for instant relief.
2) Over-strained muscles: too much hiking or cleaning out the garage? Try using homeopathic arnica found at any food store in the natural section. Rub the cream onto tired muscles for support. Mix a few drops of lavender essential oil into almond or jojoba oil and gently apply to the area.
3) Bruises: you can also use homeopathic arnica orally and as a cream when you’ve been bumped. Do not apply into broken skin.
4) Insect Repellant: If you aren’t too keen on using bug spray with chemicals, try using natural bug repellants or blending essential oils of citronella, geranium, rosemary, eucalyptus, sage, lavender, pennyroyal and/or tea tree into a spray bottle of water. Shake and apply regularly when outdoors or mix into Almond or Jojoba oil and rub onto skin.
5) Relief for bug bites: Once you’ve been bitten, apply a drop of peppermint or Lavender essential oil onto the bite or place a hot wash cloth to the area. This opens up the circulation and diffuses the histamine reaction out.
6) Overindulgence: a little too much at the BBq? Chew on some fennel seeds or brew up a tea of fennel, peppermint and chamomile. Let cool and sip slowly. Ginger root or ginger capsules also works well.
7) Sea-sickness: first outing on the boat cause some wooziness? Try chewing on ginger or take ginger capsules before leaving the dock.
8) Swimmer’s ear: place a few drops of undiluted white vinegar into the ear twice-a-day for a week.
9) Dehydration: severe dehydration and heatstroke should seek medical care. If you feel it’s a minor case, mix ¼ tsp. salt, ¼ tsp. baking soda, 2 Tbsp. of sugar and 5 cups of water together. Sip slowly until you are feeling better and your urine is clear. If baking soda is unavailable, add another ¼ tsp of salt.
10) Cuts and scrape: First wash the area well with clean water and pat dry. Apply the herb calendula either in a cream or spray as a natural antiseptic and cover with a band-aid. All-natural honey is another great antiseptic – smear a little bit onto the cut to keep bacteria out.
11) Bee sting: ouch! Gently scrape stinger out with a fingernail or tip of a credit card and apply Neem oil to the spot. You can also make a paste out of apple cider vinegar or Lemon juice and baking soda and apply to relieve the toxin effect.
12) Stress! Not everything in summer is easy breezy – place 3-5 drops of Rescue Remedy (found in the health section of your grocery store) under your tongue or in your water when you feel a moment coming on. Take before a stressful occasion (in-laws? reunion? road-trip? kids?) and as needed afterwards for instant sanity.
For any serious summer boo-boos or if you are pregnant/nursing, please consult with your doctor. The summer weather and great escapes makes us excited for summer but even a masterful outdoorsman (or woman!) gets the occasional scrape, bump or bruise. Please use these guidelines for quick and natural relief.
Tuesday, June 16, 2009
Dealing With The Chronic Itch ‘Down There.’
How many women have had a yeast infection? How many women thought they had a yeast infection and instead it was bacterial vaginosis (BV)? What’s the difference?
The vagina is its own little ecosystem. It plays host to a number of flora that live in there and has the ability to self-correct if things get off balance. Typically your pH runs from 3.5-4.5 so it’s relatively acidic. Blood (from your period) and semen increase the pH to be around 7. Ovulation also increases your pH to match that of potential incoming sperm (making it a friendly environment instead of killing them off).
When your pH shifts, the healthy lactobacillus bacteria count shifts and can make way for other things to grow up such as yeast, BV, and bacteria. This is when the symptoms begin. You may experience itching, redness, discharge, burning, and/or odor. But how do you know what’s what?
First of all, get yourself tested. The itch of yeast and the itch of BV may be the same yet the treatments are very different.
Bacterial vaginosis always occurs with a higher pH (typically above 5). Very characteristic is the ‘fishy odor’ especially after sex, although it is not always there. The discharge is usually thin and gray, white, or yellow.
Yeast can grow up in either a high or low pH. It typically resides in your vagina however it’s the job of your healthy bacteria (lactobacillus) to keep it under control. Many women know the symptoms to include itching, burning, redness, white discharge, and possibly swelling of the labia.
There are other bacteria that can grow up and cause similar symptoms such as E.coli and Beta hemolytic strep. The only way to know for sure is to have your healthcare practitioner collect a swab to look under the microscope and send out for culture.
To help protect yourself, practice good hygiene, take probiotics (the good bacteria such as lactobacillus) especially if you are on antibiotics, eliminate sugar (yeast feed on this), use cotton underwear, be wary of tight thongs, and do not use scented soaps, lotions, douches or tampons in and around the vagina.
Don’t forget about fertile mucus! Sounds strange but I have had women concerned about the amount of discharge they produce every month and treat themselves for yeast. Upon examination, the discharge comes around ovulation and is on the stretchy-side.
Of course, there are a number of sexually transmitted diseases that also cause vaginal symptoms. Trichomoniasis (Trich), Chlamydia, Gonorrhea, and Syphilis require medical attention and antibiotics. Probiotics and cotton underwear will not make these go away.
The vagina is its own little ecosystem. It plays host to a number of flora that live in there and has the ability to self-correct if things get off balance. Typically your pH runs from 3.5-4.5 so it’s relatively acidic. Blood (from your period) and semen increase the pH to be around 7. Ovulation also increases your pH to match that of potential incoming sperm (making it a friendly environment instead of killing them off).
When your pH shifts, the healthy lactobacillus bacteria count shifts and can make way for other things to grow up such as yeast, BV, and bacteria. This is when the symptoms begin. You may experience itching, redness, discharge, burning, and/or odor. But how do you know what’s what?
First of all, get yourself tested. The itch of yeast and the itch of BV may be the same yet the treatments are very different.
Bacterial vaginosis always occurs with a higher pH (typically above 5). Very characteristic is the ‘fishy odor’ especially after sex, although it is not always there. The discharge is usually thin and gray, white, or yellow.
Yeast can grow up in either a high or low pH. It typically resides in your vagina however it’s the job of your healthy bacteria (lactobacillus) to keep it under control. Many women know the symptoms to include itching, burning, redness, white discharge, and possibly swelling of the labia.
There are other bacteria that can grow up and cause similar symptoms such as E.coli and Beta hemolytic strep. The only way to know for sure is to have your healthcare practitioner collect a swab to look under the microscope and send out for culture.
To help protect yourself, practice good hygiene, take probiotics (the good bacteria such as lactobacillus) especially if you are on antibiotics, eliminate sugar (yeast feed on this), use cotton underwear, be wary of tight thongs, and do not use scented soaps, lotions, douches or tampons in and around the vagina.
Don’t forget about fertile mucus! Sounds strange but I have had women concerned about the amount of discharge they produce every month and treat themselves for yeast. Upon examination, the discharge comes around ovulation and is on the stretchy-side.
Of course, there are a number of sexually transmitted diseases that also cause vaginal symptoms. Trichomoniasis (Trich), Chlamydia, Gonorrhea, and Syphilis require medical attention and antibiotics. Probiotics and cotton underwear will not make these go away.
Wednesday, June 10, 2009
What Increases Your Risk of Breast Cancer?
Did you know that the majority of women with breast cancer have no known risk other than being a female? Did you know there are women with multiple risk factors who never develop breast cancer? As a Naturopathic Physician, it’s my job to educate you on your risks so you can lower them and help protect yourself.
First and foremost, being an aging woman increases your risk of developing breast cancer (but I still wouldn’t trade it for anything! Women are awesome!).
Second, if you have had breast cancer before then your risk greatly increases.
Having a first degree relative such as your mother, daughter, or sister moderately increases your risk. The further away in your family tree (ie. your aunt, great grandma or cousin) the less risk you have.
Speaking of family trees, if you have the genetic mutation for the BRCA1 or BRCA2 gene, then you are at a very high risk.
Still keeping you at risk but not nearly as high as the above factors includes the following:
Your estrogen exposure – either because you started your periods early in life (before age 12), or ended them later in life (after age 55), or both means that you had more cycles of estrogen in your body. Likewise, exposure to estrogen from the birth control pill or hormone replacement also increases your risk.
The age you had children – having your first child after the age of 30 increases your risk as does never having children.
Your weight affects your risk – carrying extra pounds especially in the abdomen and especially after menopause is a problem on many levels and for many risks besides cancer.
Alcohol consumption – as the new research points out, any more than 2 drinks per week (yes, that’s PER WEEK!) increases your risk of breast cancer.
Prior exposure to radiation – if you have had excess radiation exposure to your chest wall and/or breasts increases your risk.
If you have had a breast biopsy and the results were ‘ductal hyperplasia’ or ‘complex fibroadenoma,’ then you are at a higher risk.
Caucasian women are slightly more likely to develop breast cancer however African American women are slightly more likely to die from it.
Bottom line is this, some risks you have absolutely no control over so there is no need to worry about them. You can not inherently change being a woman and you can not change growing older (darn!) but you can change your alcohol consumption, your lifestyle and your weight. You can monitor your breasts by doing exams and seeing your healthcare practitioner if anything comes up.
First and foremost, being an aging woman increases your risk of developing breast cancer (but I still wouldn’t trade it for anything! Women are awesome!).
Second, if you have had breast cancer before then your risk greatly increases.
Having a first degree relative such as your mother, daughter, or sister moderately increases your risk. The further away in your family tree (ie. your aunt, great grandma or cousin) the less risk you have.
Speaking of family trees, if you have the genetic mutation for the BRCA1 or BRCA2 gene, then you are at a very high risk.
Still keeping you at risk but not nearly as high as the above factors includes the following:
Your estrogen exposure – either because you started your periods early in life (before age 12), or ended them later in life (after age 55), or both means that you had more cycles of estrogen in your body. Likewise, exposure to estrogen from the birth control pill or hormone replacement also increases your risk.
The age you had children – having your first child after the age of 30 increases your risk as does never having children.
Your weight affects your risk – carrying extra pounds especially in the abdomen and especially after menopause is a problem on many levels and for many risks besides cancer.
Alcohol consumption – as the new research points out, any more than 2 drinks per week (yes, that’s PER WEEK!) increases your risk of breast cancer.
Prior exposure to radiation – if you have had excess radiation exposure to your chest wall and/or breasts increases your risk.
If you have had a breast biopsy and the results were ‘ductal hyperplasia’ or ‘complex fibroadenoma,’ then you are at a higher risk.
Caucasian women are slightly more likely to develop breast cancer however African American women are slightly more likely to die from it.
Bottom line is this, some risks you have absolutely no control over so there is no need to worry about them. You can not inherently change being a woman and you can not change growing older (darn!) but you can change your alcohol consumption, your lifestyle and your weight. You can monitor your breasts by doing exams and seeing your healthcare practitioner if anything comes up.
Inflammatory Breast Cancer: What Is It?
Women know to look for a lump. We do our monthly self-exam and see our healthcare practitioners every year for our check-up. No lump = no cancer, right? Not necessarily.
Inflammatory breast cancer doesn’t have to have a lump. In fact, it can start out with redness of the skin. It may cause your breast to enlarge or swell, be tender, warm to the touch, look like an infection, or look like mastitis as if breast-feeding! The cancer cells plug up the lymphatic vessels in the skin not allowing fluid to drain away which causes the breast to change color and swell.
This is a fairly uncommon cancer although aggressive in nature. It doesn’t improve with antibiotics if you suspected an infection nor does it improve with typical mastitis treatments. Women may suspect they have a rash on their breast and let it go before seeing their healthcare practitioner. Don’t wait! If you have any of these symptoms and they do not improve after treatment then see your doctor! Typical diagnosis is made through mammogram, possibly ultrasound or MRI and biopsy. Because there isn’t a lump, biopsy of the skin is important.
Doing a self-exam every month is just as critical as examining your skin in a mirror to look for any color, texture, or nipple changes. If you find something, have it checked out right away because this is your health we’re talking about!
Inflammatory breast cancer doesn’t have to have a lump. In fact, it can start out with redness of the skin. It may cause your breast to enlarge or swell, be tender, warm to the touch, look like an infection, or look like mastitis as if breast-feeding! The cancer cells plug up the lymphatic vessels in the skin not allowing fluid to drain away which causes the breast to change color and swell.
This is a fairly uncommon cancer although aggressive in nature. It doesn’t improve with antibiotics if you suspected an infection nor does it improve with typical mastitis treatments. Women may suspect they have a rash on their breast and let it go before seeing their healthcare practitioner. Don’t wait! If you have any of these symptoms and they do not improve after treatment then see your doctor! Typical diagnosis is made through mammogram, possibly ultrasound or MRI and biopsy. Because there isn’t a lump, biopsy of the skin is important.
Doing a self-exam every month is just as critical as examining your skin in a mirror to look for any color, texture, or nipple changes. If you find something, have it checked out right away because this is your health we’re talking about!
Tuesday, May 19, 2009
Viagra and Other Ways to Lower Stress
Pfizer, inc. (the big pharmaceutical company) is unrolling a program on Thursday to help those without insurance the ability to continue certain medications for free for up to a year. On that list includes Viagra. I turned to my friend and asked, “Viagra?” To which he responded, “Unemployed people need a stress release now more than ever! Don’t take that away from them.” Ha! Point taken.
In this economy that is recovering one day and reversing the next, the stress response is something I learn about from all of my patients. More important than how much stress you are under is how, exactly, are you handling it?
If it’s chronically interfering with your sleep, your relationships, your energy, your waistline, your temper…it’s a problem. While there is no Pfizer pill for getting your job back or making more money, there are ways to help improve your situation.
Many supplements help with stress and your adrenals. At the very core are a multi-vitamin (a good quality one, not a cheap brand comprised of a hard tablet that doesn’t dissolve), Vitamin C and B-vitamins.
Herbs for sleep might include valerian, passionflower, oats and chamomile. Herbs for energy include rhodiola, ashwagandha, maca, and licorice (not to be taken if you have high blood pressure).
Exercise everyday (or most everyday) for at least 30 minutes. This can be a huge stress reliever and is great for your overall health. Go for a walk, jump rope, do jumping jacks, push-ups, sit-ups, stretches, and get online to follow programs on youtube.com for free.
Watch your caffeine intake! How much coffee and soda are you drinking in a day ‘just to keep going?’ Caffeine stimulates your cortisol and adrenaline output which can eventually lead to a burn-out sensation. Cut back and switch to water.
Take a moment to catch your breath. If you don’t meditate, then sit quietly and focus on the way that you breathe. Do you take nice deep breaths that expand your ribcage or do you shallow breathe so that only your collar bone moves a little? Slow, rhythmic, deep breathing can reduce your stress response, lower your blood pressure and improve your mood!
In this economy that is recovering one day and reversing the next, the stress response is something I learn about from all of my patients. More important than how much stress you are under is how, exactly, are you handling it?
If it’s chronically interfering with your sleep, your relationships, your energy, your waistline, your temper…it’s a problem. While there is no Pfizer pill for getting your job back or making more money, there are ways to help improve your situation.
Many supplements help with stress and your adrenals. At the very core are a multi-vitamin (a good quality one, not a cheap brand comprised of a hard tablet that doesn’t dissolve), Vitamin C and B-vitamins.
Herbs for sleep might include valerian, passionflower, oats and chamomile. Herbs for energy include rhodiola, ashwagandha, maca, and licorice (not to be taken if you have high blood pressure).
Exercise everyday (or most everyday) for at least 30 minutes. This can be a huge stress reliever and is great for your overall health. Go for a walk, jump rope, do jumping jacks, push-ups, sit-ups, stretches, and get online to follow programs on youtube.com for free.
Watch your caffeine intake! How much coffee and soda are you drinking in a day ‘just to keep going?’ Caffeine stimulates your cortisol and adrenaline output which can eventually lead to a burn-out sensation. Cut back and switch to water.
Take a moment to catch your breath. If you don’t meditate, then sit quietly and focus on the way that you breathe. Do you take nice deep breaths that expand your ribcage or do you shallow breathe so that only your collar bone moves a little? Slow, rhythmic, deep breathing can reduce your stress response, lower your blood pressure and improve your mood!
Monday, May 11, 2009
Take Probiotics And Get Skinny Post-Partum!
I recommend probiotics to nearly all of my patients. They are the healthy flora that live in your large intestines and help you to fight off bugs while keeping things regular. A recent study presented at the 2009 European Congress on Obesity found that taking probiotic supplements which contained Lactobacillus and Bifidobacterium, starting in the first trimester and continuing for at least a year post-partum were less likely to develop that central abdominal fat.
They compared 256 pregnant women who took the probiotic and received dietary advice, only received the dietary advice, or didn’t receive anything and found that probiotics plus the counseling led to only 25% of the group keeping their apple shaped abdomens. The rest lost it! Advice alone (no supplement) left 43% with the fat and 40% of the control group (no supplement or advice) had still had central belly weight.
When looking for a good probiotic, make sure it is dairy-free, refrigerated, and has a quantity in the billions! Do your research first as not all probiotics are created equal. Sometimes probiotics actually cause a little gas at first as it’s moving out the old and unhealthy to make way for the fresh and clean. If this happens to you, consider switching brands or take your supplement at night before bed.
They compared 256 pregnant women who took the probiotic and received dietary advice, only received the dietary advice, or didn’t receive anything and found that probiotics plus the counseling led to only 25% of the group keeping their apple shaped abdomens. The rest lost it! Advice alone (no supplement) left 43% with the fat and 40% of the control group (no supplement or advice) had still had central belly weight.
When looking for a good probiotic, make sure it is dairy-free, refrigerated, and has a quantity in the billions! Do your research first as not all probiotics are created equal. Sometimes probiotics actually cause a little gas at first as it’s moving out the old and unhealthy to make way for the fresh and clean. If this happens to you, consider switching brands or take your supplement at night before bed.
Ovaries Removed? Let’s Look At The Cancer Risks.
Many women have had their ovaries removed for non-cancerous reasons. The procedure is called an oophorectomy and commonly occurs with a hysterectomy. Once the ovaries are removed, a huge portion of hormone production comes to a screeching halt. A recent study in the 2009 May issue of Obstetrics and Gynecology examined the long term consequences of an oophorectomy of both ovaries and cancer risk.
The great news is that your risk for breast and ovarian cancer goes down. The not-so-great news is that your risk for all-cause mortality such as coronary heart disease and lung cancer increases.
"Bilateral oophorectomy at the time of hysterectomy for benign disease is commonly practiced to prevent subsequent development of ovarian cancer," write William H. Parker, MD, from the John Wayne Cancer Institute at Saint John's Health Center, Santa Monica, California, and colleagues. "Oophorectomy before menopause leads to an abrupt reduction in endogenous estrogen and androgen production....Later age of menopause has been associated with a reduced risk of death from coronary heart disease and stroke, and studies show that preserving ovarian function is associated with a lower risk of coronary heart disease."
Before having your ovaries removed for non-cancerous reasons, talk with your doctor about the risks and benefits especially if you have the opportunity to keep them during your hysterectomy.
The great news is that your risk for breast and ovarian cancer goes down. The not-so-great news is that your risk for all-cause mortality such as coronary heart disease and lung cancer increases.
"Bilateral oophorectomy at the time of hysterectomy for benign disease is commonly practiced to prevent subsequent development of ovarian cancer," write William H. Parker, MD, from the John Wayne Cancer Institute at Saint John's Health Center, Santa Monica, California, and colleagues. "Oophorectomy before menopause leads to an abrupt reduction in endogenous estrogen and androgen production....Later age of menopause has been associated with a reduced risk of death from coronary heart disease and stroke, and studies show that preserving ovarian function is associated with a lower risk of coronary heart disease."
Before having your ovaries removed for non-cancerous reasons, talk with your doctor about the risks and benefits especially if you have the opportunity to keep them during your hysterectomy.
Thursday, April 30, 2009
Feeling Anemic? Have Your Ferritin Tested
There are different types of anemia, however the one you might hear about most often is iron-deficient anemia. This means your body does not have enough iron either because you do not eat it, you do not absorb it, and/or you are bleeding it out somewhere (most commonly due to your period).
What many women don’t realize is that the symptoms of out-right iron deficiency, and having low iron stores (ferritin) can be very similar. Therefore your initial screening test is normal (the CBC) however your ferritin is low or low-normal.
The common symptoms include:
Fatigue
Fatigue with physical exertion (not because you are out of shape!)
Pale skin, mucosa and nail beds (not because it’s winter)
Cracking/splitting nails
Cracks at the corners of your mouth
Dizzy – especially when going from sitting to standing
Shortness of breath
Weakened muscles
Heart palpitations
Restless Legs
Craving/chewing on ice, dirt, paper, wax, and/or hair
Cold hands and feet
If you are experiencing the above symptoms, please ask your healthcare provider about testing for iron-deficient anemia that also includes a ferritin test.
What many women don’t realize is that the symptoms of out-right iron deficiency, and having low iron stores (ferritin) can be very similar. Therefore your initial screening test is normal (the CBC) however your ferritin is low or low-normal.
The common symptoms include:
Fatigue
Fatigue with physical exertion (not because you are out of shape!)
Pale skin, mucosa and nail beds (not because it’s winter)
Cracking/splitting nails
Cracks at the corners of your mouth
Dizzy – especially when going from sitting to standing
Shortness of breath
Weakened muscles
Heart palpitations
Restless Legs
Craving/chewing on ice, dirt, paper, wax, and/or hair
Cold hands and feet
If you are experiencing the above symptoms, please ask your healthcare provider about testing for iron-deficient anemia that also includes a ferritin test.
Natural Ways to Fight the Flu
Given the news lately, the word ‘flu’ seems to be on everyone’s mind. There are many strains of the flu and yours isn’t necessarily the ‘swine’ kind. If you are experiencing fever, body aches, chills, cough, headache, and sore throat then you may want to talk with your doctor. Remember that allergies don’t cause a fever and not all sore throats or headaches are flu related.
To improve your immune system and give it the support you need, consider using natural anti-viral herbs to ward off the flu or in addition to the medications given to you by your healthcare practitioner.
Echinacea is a great anti-viral herb but must be used at the absolute very start of the yucky symptoms. I tell my patients to take Echinacea when they think that maybe they might possibly be getting sick. Not when it’s full-blown. Do not use for longer than 6-8 weeks and do not use it if you have an autoimmune disease.
St. John’s Wort is also an anti-viral herb. Most commonly thought of for depression, this great little remedy works wonders for the flu. Best not to use it if you are already taking an anti-depressant or L-dopa.
Lemon Balm, also anti-viral, has calming and soothing effects especially when sipped as a tea. It is commonly in mixtures for sleep or relaxation but can be used in viral situations.
Licorice (not the candy!) is great for the flu and for coughs. It can also be sipped on as a tea and is commonly found in respiratory mixtures. Do not use licorice for longer than 6 weeks and do not use it if you have high blood pressure, diabetes, or are using corticosteroids.
Astragalus, is a great all-around herb for the stressed and tired. It has been used for hundreds of years in Chinese medicine and is great for protecting against the flu. It is an immune-stimulating herb and should not be used if you have an autoimmune disease, or are on a corticosteroid.
Remember to consult with your healthcare practitioner if do get the flu and/or if you are interested in adding these great anti-viral herbs into your treatment. Also, please do not use these herbs if you are pregnant or breast feeding.
To improve your immune system and give it the support you need, consider using natural anti-viral herbs to ward off the flu or in addition to the medications given to you by your healthcare practitioner.
Echinacea is a great anti-viral herb but must be used at the absolute very start of the yucky symptoms. I tell my patients to take Echinacea when they think that maybe they might possibly be getting sick. Not when it’s full-blown. Do not use for longer than 6-8 weeks and do not use it if you have an autoimmune disease.
St. John’s Wort is also an anti-viral herb. Most commonly thought of for depression, this great little remedy works wonders for the flu. Best not to use it if you are already taking an anti-depressant or L-dopa.
Lemon Balm, also anti-viral, has calming and soothing effects especially when sipped as a tea. It is commonly in mixtures for sleep or relaxation but can be used in viral situations.
Licorice (not the candy!) is great for the flu and for coughs. It can also be sipped on as a tea and is commonly found in respiratory mixtures. Do not use licorice for longer than 6 weeks and do not use it if you have high blood pressure, diabetes, or are using corticosteroids.
Astragalus, is a great all-around herb for the stressed and tired. It has been used for hundreds of years in Chinese medicine and is great for protecting against the flu. It is an immune-stimulating herb and should not be used if you have an autoimmune disease, or are on a corticosteroid.
Remember to consult with your healthcare practitioner if do get the flu and/or if you are interested in adding these great anti-viral herbs into your treatment. Also, please do not use these herbs if you are pregnant or breast feeding.
Tuesday, April 7, 2009
Natural Remedies for the Allergy Season
Did you know it’s almost springtime? Here in Oregon we were lucky enough to have a weekend of sunshine and 70 degree weather. This meant that everyone was outside, in their yard, and on their bikes playing in the fresh air. This also means that allergy season is quickly upon us. If you are an allergy sufferer and are looking for a more natural way to support your nose then read on!
There are a variety of natural supplements that are useful for allergies and you may consider starting now so that your system is ready for that first bit of pollen to hit your nose.
The most common is Stinging Nettle (Urtica dioica). Yes, this is the same plant that can cause major irritation when touched (hence ‘stinging’ nettle) however taken in freeze-dried capsule form, it acts like a natural anti-histamine and anti-inflammatory that can reduce your allergy symptoms. Side effects are rare but it is wise to start out with a low dose before increasing your amount.
The next most common are bioflavonoids such as quercetin and rutin. When an allergen enters your bloodstream, you have two types of immune cells that react – your mast cells and basophils. These cells leak histamine and serotonin out of their membranes causing you to feel sniffy, sneezing, itchy, and irritated. Bioflavonoids are cell membrane stabilizers meaning they come in and make sure the mast cells and basophils don’t leak out histamine so that you don’t get an allergic response. I commonly recommend quercetin be taken with bromelain for better absorption.
Vitamin C in higher doses is another great way to help your mast cells and basophils stabilize more and reduce histamine. Vitamin C is great for your immune system and can often be found mixed with quercetin or bioflavonoids for added benefit.
Improving your gastrointestinal health will also help your allergies. Just like the commercials say, 70-80% of your immune system lives in and around your intestines so let’s take care of it with probiotics that include lactobacillus acidophilus and bifidus. Make sure you buy a high potency product that guarantees what is on the label is in the capsule and take them once or twice a day for your health.
If you are already feeling stuffed up and congested, try inhaling scents such as peppermint, spearmint, and eucalyptus. Commonly found in teas or as an essential oil, their aromas help clear nasal passage ways to help you breath again!
Finally, consider using apple cider vinegar. This old time trick works wonders to improve digestion and reduce histamine. Take 1-2 tablespoons in a little water just before meals everyday and you’ll notice a difference quickly. Please be cautious if you are prone to over-acidity and talk with your healthcare provider.
There are a variety of natural supplements that are useful for allergies and you may consider starting now so that your system is ready for that first bit of pollen to hit your nose.
The most common is Stinging Nettle (Urtica dioica). Yes, this is the same plant that can cause major irritation when touched (hence ‘stinging’ nettle) however taken in freeze-dried capsule form, it acts like a natural anti-histamine and anti-inflammatory that can reduce your allergy symptoms. Side effects are rare but it is wise to start out with a low dose before increasing your amount.
The next most common are bioflavonoids such as quercetin and rutin. When an allergen enters your bloodstream, you have two types of immune cells that react – your mast cells and basophils. These cells leak histamine and serotonin out of their membranes causing you to feel sniffy, sneezing, itchy, and irritated. Bioflavonoids are cell membrane stabilizers meaning they come in and make sure the mast cells and basophils don’t leak out histamine so that you don’t get an allergic response. I commonly recommend quercetin be taken with bromelain for better absorption.
Vitamin C in higher doses is another great way to help your mast cells and basophils stabilize more and reduce histamine. Vitamin C is great for your immune system and can often be found mixed with quercetin or bioflavonoids for added benefit.
Improving your gastrointestinal health will also help your allergies. Just like the commercials say, 70-80% of your immune system lives in and around your intestines so let’s take care of it with probiotics that include lactobacillus acidophilus and bifidus. Make sure you buy a high potency product that guarantees what is on the label is in the capsule and take them once or twice a day for your health.
If you are already feeling stuffed up and congested, try inhaling scents such as peppermint, spearmint, and eucalyptus. Commonly found in teas or as an essential oil, their aromas help clear nasal passage ways to help you breath again!
Finally, consider using apple cider vinegar. This old time trick works wonders to improve digestion and reduce histamine. Take 1-2 tablespoons in a little water just before meals everyday and you’ll notice a difference quickly. Please be cautious if you are prone to over-acidity and talk with your healthcare provider.
Allergy Season Is Coming: Are You Prepared?
In some parts of the country, this weekend was a real kick-off to spring. The weather was beautiful and warm enough for all of those trees and spring bulbs to pop out some color. Unfortunately for allergy sufferers, this means the start of itchy eyes and runny noses. Here are some tips to help you combat the sniffles and sneezing this year.
1)Rinse out your nose. Consider using a Netti pot or other similar device that rinses water up one nostril, into your sinuses and out the other. This amazing little tool removes all of that pollen, dust, and mold that has settled in for the season. If you are already somewhat inflamed, consider adding a tiny pinch of sea salt (not table salt) to reduce the redness and irritation.
2)Shower at night (or after you spend all day in the outdoors). Even doing a quick rinse off will help to remove any pollen or dust that your hair and skin has collected during the day. You will sleep much better because you won’t be rolling around in those allergens.
3)Regularly wash your sheets and blankets during allergy season. Like showering yourself off at night, this removes those allergens from the surface of your bed so you aren’t breathing it in all night long.
4) Consider running an air filter in your room. I have had multiple patients swear that because they are so sensitive during the spring, a filter in their bedroom helps reduce the load of allergens they breathe in while sleeping. If you don’t like white noise, run it for an hour or two with the door closed before you are actually ready to fall asleep.
5)Reduce your sugar and dairy intake during allergy time. Dairy doesn’t cause your body to produce more mucus but it does thicken what you already have causing you to be more congested – and who needs thicker mucus while you’re sneezing? Sugar can suppress your immune system and during this time you need all hands on deck to remove those pollen, dust, and mold spores.
1)Rinse out your nose. Consider using a Netti pot or other similar device that rinses water up one nostril, into your sinuses and out the other. This amazing little tool removes all of that pollen, dust, and mold that has settled in for the season. If you are already somewhat inflamed, consider adding a tiny pinch of sea salt (not table salt) to reduce the redness and irritation.
2)Shower at night (or after you spend all day in the outdoors). Even doing a quick rinse off will help to remove any pollen or dust that your hair and skin has collected during the day. You will sleep much better because you won’t be rolling around in those allergens.
3)Regularly wash your sheets and blankets during allergy season. Like showering yourself off at night, this removes those allergens from the surface of your bed so you aren’t breathing it in all night long.
4) Consider running an air filter in your room. I have had multiple patients swear that because they are so sensitive during the spring, a filter in their bedroom helps reduce the load of allergens they breathe in while sleeping. If you don’t like white noise, run it for an hour or two with the door closed before you are actually ready to fall asleep.
5)Reduce your sugar and dairy intake during allergy time. Dairy doesn’t cause your body to produce more mucus but it does thicken what you already have causing you to be more congested – and who needs thicker mucus while you’re sneezing? Sugar can suppress your immune system and during this time you need all hands on deck to remove those pollen, dust, and mold spores.
Monday, March 9, 2009
Alcohol and Cancer: What’s the Risk?
“Don’t take away my wine!” was the cry of many a woman over the last few weeks when research reported one glass of alcohol per day increases the risk of cancer. As one of my post-menopausal patients so eloquently stated, “When they took me off HRT years ago due to the negative studies I turned to wine to relax and unwind. Now I’ve got nothing so I’m going to need a doctor’s note in case I hurt someone.”
Of course she was saying this in jest however the latest research caused quite a ruckus amongst the female health world. As part of my initial consultation we discuss alcohol consumption and more often than not I find many women drink at least 7 glasses of alcohol per week.
Although I am okay with drinking in moderation, I explain to women that alcohol raises estrogen and essentially clogs up the liver. It causes hypoglycemia at night which makes it difficult for women to fall asleep or stay asleep and is dehydrating to our bodies. Over the long-term, alcohol can deplete our B-vitamins which are so essential to health.
Due to its empty calories, alcohol can slowly pack on the pounds and may be a reason behind elevated blood pressure, triglycerides, and/or liver enzymes. And while I understand that nothing tastes better on a hot day than a cold beer or chilled chardonnay, it’s best done on a limited basis of 2-3 drinks per week.
Of course she was saying this in jest however the latest research caused quite a ruckus amongst the female health world. As part of my initial consultation we discuss alcohol consumption and more often than not I find many women drink at least 7 glasses of alcohol per week.
Although I am okay with drinking in moderation, I explain to women that alcohol raises estrogen and essentially clogs up the liver. It causes hypoglycemia at night which makes it difficult for women to fall asleep or stay asleep and is dehydrating to our bodies. Over the long-term, alcohol can deplete our B-vitamins which are so essential to health.
Due to its empty calories, alcohol can slowly pack on the pounds and may be a reason behind elevated blood pressure, triglycerides, and/or liver enzymes. And while I understand that nothing tastes better on a hot day than a cold beer or chilled chardonnay, it’s best done on a limited basis of 2-3 drinks per week.
5 Tips to Avoiding the Flu this Season
Everywhere you turn someone is coughing, hacking, blowing their nose, and sneezing in your general direction. You try to take cover but the germs spray all over you and you feel yourself going down. Here are 5 tips to help avoid the flu or recover quickly.
1)First and foremost – wash your hands and wipe down the things you use most. When was the last time you cleaned your cell phone or keyboard? How about your phone at work or at home? Do you wash your hands after grocery shopping and handling the shopping cart? You may want to re-think your answer in flu-season!
2)Avoid sugar and sugary drinks. Sugar brings your immune system down and provides fuel for bad bacteria looking to grow out-of-control.
3)Limit your dairy products – this includes milk, cheese, ice cream, whipped cream, creamer…etc. Dairy causes your phlegm to become thicker which then sticks in your throat, sinuses, and lungs making it difficult to expel.
4)Get enough sleep! When you aren’t sleeping well then your body doesn’t get the opportunity to go through its repair process overnight. Feeling tired and run down makes you more susceptible to colds and flu’s.
5)If you do get sick – then stay hydrated and lay low. This is your time to rest and heal your body so that you don’t become sick again 3 weeks later.
1)First and foremost – wash your hands and wipe down the things you use most. When was the last time you cleaned your cell phone or keyboard? How about your phone at work or at home? Do you wash your hands after grocery shopping and handling the shopping cart? You may want to re-think your answer in flu-season!
2)Avoid sugar and sugary drinks. Sugar brings your immune system down and provides fuel for bad bacteria looking to grow out-of-control.
3)Limit your dairy products – this includes milk, cheese, ice cream, whipped cream, creamer…etc. Dairy causes your phlegm to become thicker which then sticks in your throat, sinuses, and lungs making it difficult to expel.
4)Get enough sleep! When you aren’t sleeping well then your body doesn’t get the opportunity to go through its repair process overnight. Feeling tired and run down makes you more susceptible to colds and flu’s.
5)If you do get sick – then stay hydrated and lay low. This is your time to rest and heal your body so that you don’t become sick again 3 weeks later.
Tuesday, February 24, 2009
Magnesium: Why Everyone Needs This Mineral!
Much like duct-tape, magnesium is a jack-of-all-trades. It can be used in a pinch to help a multitude of problems and is actually essential to all of your cells! Did you know that over 300 enzymes require magnesium to function and more than 50% of our magnesium resides in our skeleton? Are you getting the necessary amount?
There are several forms of magnesium, with magnesium oxide as the most common however it’s the most difficult to digest making it a waste of your money. Better absorbed varieties include magnesium citrate, magnesium glycinate (which does not typically cause loose stools), and magnesium chelates. The typical recommended daily allowance (RDA) for adults is between 300-400mg and research suggests it is better taken on an empty stomach, such as at night before bed. Additionally, you can soak in Epsom salts (magnesium sulfate) for a relaxing, beneficial bath!
What does it do? Well…
1)It helps calcium absorb better and is important for our bones.
2)If you suffer from constipation, higher doses will give relief.
3)It helps to relax your muscles which make it useful for falling asleep, muscle cramps, restless leg, post-workout soreness, and for muscles that have a hard time letting go.
4)High blood pressure? Magnesium has been shown to help lower it.
5)It helps with carbohydrate metabolism and your insulin response.
6)Do you experience irregular heart beats or fluttering? Magnesium might help.
7)Muscle pains may be due to inadequate levels.
8)Tired and out of energy? You need magnesium to produce ATP.
9)It is needed for the conduction of nerve impulses and muscle contractions.
10)It can help relieve symptoms of PMS along with B6 and calcium.
As you can see, just about every woman could benefit from a little magnesium. With anything, please consult your healthcare practitioner if you have questions or concerns.
There are several forms of magnesium, with magnesium oxide as the most common however it’s the most difficult to digest making it a waste of your money. Better absorbed varieties include magnesium citrate, magnesium glycinate (which does not typically cause loose stools), and magnesium chelates. The typical recommended daily allowance (RDA) for adults is between 300-400mg and research suggests it is better taken on an empty stomach, such as at night before bed. Additionally, you can soak in Epsom salts (magnesium sulfate) for a relaxing, beneficial bath!
What does it do? Well…
1)It helps calcium absorb better and is important for our bones.
2)If you suffer from constipation, higher doses will give relief.
3)It helps to relax your muscles which make it useful for falling asleep, muscle cramps, restless leg, post-workout soreness, and for muscles that have a hard time letting go.
4)High blood pressure? Magnesium has been shown to help lower it.
5)It helps with carbohydrate metabolism and your insulin response.
6)Do you experience irregular heart beats or fluttering? Magnesium might help.
7)Muscle pains may be due to inadequate levels.
8)Tired and out of energy? You need magnesium to produce ATP.
9)It is needed for the conduction of nerve impulses and muscle contractions.
10)It can help relieve symptoms of PMS along with B6 and calcium.
As you can see, just about every woman could benefit from a little magnesium. With anything, please consult your healthcare practitioner if you have questions or concerns.
The Quality of Your Supplements: Worth it or Wasteful?
Research reports that over 60% of Americans are on some sort of supplement, whether it be a multi-vitamin, vitamin C, calcium, or herbs specific for a condition. How do you know that the multi-vitamin you buy from a discount grocer is of the same quality you would find at a doctor’s office or on-line?
I hear all the time about ‘super-size’ vitamins where my patients find and buy 1000 capsules of fish oil for $5.99 or 500 tablets of calcium for $7.50. While I agree that you can’t beat the bang for your buck, I do question the absorption ability and quality of what you are swallowing. Imagine taking in all of those pills everyday only to have them flushed out in your urine with only a trace actually used by your body.
The FDA does not monitor the contents or purity of nutritional supplements unless the company makes outrageous claims such as ‘cures cancer,’ so what should you look for?
1)Does the tablet even dissolve? Put your vitamin tablet in a little lemon juice or apple cider vinegar. Does it dissolve in 30 minutes? If not, then it is sitting in your stomach too.
2)Is the company using the cheapest, least absorbable form? Calcium Carbonate, Magnesium Oxide, the dl-alpha-tocopherol form of Vitamin E, ergocalciferol form of Vitamin D (D2) are not what you want to read on the label.
3)Does the company test for impurities? Fish and flax oil, in particular, may contain pesticides, herbicides, heavy metals and are prone to rancidity. Who wants to swallow a capsule of rancid oil everyday?
4)Look the company up online. Where does it buy the raw ingredients from? And then does the company test all of their raw ingredients to make sure what comes in the bottle is exactly what it says on the label? Or is the company taking the word of the raw ingredient manufacturer. I hear all the time of companies sending the wrong thing, labeling the wrong ingredient, or accidentally mixing a few things up. How do you know you’re getting calcium in a capsule and not vitamin C?
5)Look at independent sites such as www.consumerlab.com for reviews, or check to see if the company USP or NF seal (US Pharmacopoeia or National Formulary standards for that product). If it’s GMP (or Good Manufacturing Practice), then the actual facility has been checked out and approved. GMP does not look at quality of the actual supplement.
I know there are hundreds, if not thousands, of companies out there. Talk with a qualified practitioner who works with nutritional supplements for guidance and really do your homework. Your health will thank-you in the end.
I hear all the time about ‘super-size’ vitamins where my patients find and buy 1000 capsules of fish oil for $5.99 or 500 tablets of calcium for $7.50. While I agree that you can’t beat the bang for your buck, I do question the absorption ability and quality of what you are swallowing. Imagine taking in all of those pills everyday only to have them flushed out in your urine with only a trace actually used by your body.
The FDA does not monitor the contents or purity of nutritional supplements unless the company makes outrageous claims such as ‘cures cancer,’ so what should you look for?
1)Does the tablet even dissolve? Put your vitamin tablet in a little lemon juice or apple cider vinegar. Does it dissolve in 30 minutes? If not, then it is sitting in your stomach too.
2)Is the company using the cheapest, least absorbable form? Calcium Carbonate, Magnesium Oxide, the dl-alpha-tocopherol form of Vitamin E, ergocalciferol form of Vitamin D (D2) are not what you want to read on the label.
3)Does the company test for impurities? Fish and flax oil, in particular, may contain pesticides, herbicides, heavy metals and are prone to rancidity. Who wants to swallow a capsule of rancid oil everyday?
4)Look the company up online. Where does it buy the raw ingredients from? And then does the company test all of their raw ingredients to make sure what comes in the bottle is exactly what it says on the label? Or is the company taking the word of the raw ingredient manufacturer. I hear all the time of companies sending the wrong thing, labeling the wrong ingredient, or accidentally mixing a few things up. How do you know you’re getting calcium in a capsule and not vitamin C?
5)Look at independent sites such as www.consumerlab.com for reviews, or check to see if the company USP or NF seal (US Pharmacopoeia or National Formulary standards for that product). If it’s GMP (or Good Manufacturing Practice), then the actual facility has been checked out and approved. GMP does not look at quality of the actual supplement.
I know there are hundreds, if not thousands, of companies out there. Talk with a qualified practitioner who works with nutritional supplements for guidance and really do your homework. Your health will thank-you in the end.
Tuesday, February 17, 2009
Estrogen Dominance: 10 Ways to Natural Balance.
Estrogen dominance occurs when your levels of estrogen are higher than your progesterone. These two hormones like to live in a nice, healthy balance so that you get the benefits of both. If your progesterone drops down or your estrogen shoots up, you suddenly find yourself full of symptoms such as PMS, heavy periods, longer periods, clots, weight gain, breast tenderness, mood swings, and potentially estrogen dominant cancers.
Here are simple ways to reduce your risk of estrogen overload:
1) Non-organic/non-free range cattle & poultry are fed estrogen like hormones to grow and become meatier. Make the switch to free-range, hormone-free meat and dairy products.
2) Non-organic vegetables have pesticide residues with an estrogen like chemical structure. Make the switch to organic and avoid these chemicals.
3) Extra hormones, such as birth control and estrogen replacement can increase estrogen. Talk with your doctor about other options or utilize this list for balancing help.
4) Petrochemicals and Parabens in creams, lotions, soaps, shampoos, perfume, hairspray, room deodorizers…etc. can all act like estrogen and mimic its actions. Choose more environmentally safe products without these chemicals.
5) Eat liver friendly foods such as artichokes, onions and garlic, salad greens (not just iceberg lettuce!), ground up flax seeds (not oil), broccoli, cauliflower, Brussels sprouts, cabbage and kale to help process your estrogen more effectively.
6) Take a good quality multi vitamin with B6 and magnesium to assist estrogen balance.
7) Limit your alcohol to 2 servings per week. Anything more increases estrogen in your bloodstream and can slow your liver down.
8) Limit your coffee! 500mg of caffeine (4-5cups/day) increases estrogen as well.
9) Work on your stress! Make sure you are setting your boundaries and taking the time to do things for you! This helps to support your adrenal glands with hormone balance.
10) Increased fat = increased estrogen. Commit to eating healthy, exercising most days of the week for at least 30 minutes, drinking enough water, and getting your 25-35 grams of fiber per day.
Here are simple ways to reduce your risk of estrogen overload:
1) Non-organic/non-free range cattle & poultry are fed estrogen like hormones to grow and become meatier. Make the switch to free-range, hormone-free meat and dairy products.
2) Non-organic vegetables have pesticide residues with an estrogen like chemical structure. Make the switch to organic and avoid these chemicals.
3) Extra hormones, such as birth control and estrogen replacement can increase estrogen. Talk with your doctor about other options or utilize this list for balancing help.
4) Petrochemicals and Parabens in creams, lotions, soaps, shampoos, perfume, hairspray, room deodorizers…etc. can all act like estrogen and mimic its actions. Choose more environmentally safe products without these chemicals.
5) Eat liver friendly foods such as artichokes, onions and garlic, salad greens (not just iceberg lettuce!), ground up flax seeds (not oil), broccoli, cauliflower, Brussels sprouts, cabbage and kale to help process your estrogen more effectively.
6) Take a good quality multi vitamin with B6 and magnesium to assist estrogen balance.
7) Limit your alcohol to 2 servings per week. Anything more increases estrogen in your bloodstream and can slow your liver down.
8) Limit your coffee! 500mg of caffeine (4-5cups/day) increases estrogen as well.
9) Work on your stress! Make sure you are setting your boundaries and taking the time to do things for you! This helps to support your adrenal glands with hormone balance.
10) Increased fat = increased estrogen. Commit to eating healthy, exercising most days of the week for at least 30 minutes, drinking enough water, and getting your 25-35 grams of fiber per day.
Are You Chronically Dehydrated?
Water is so important to the health of our cells and the function of our organs yet many Americans are chronically dehydrated. On average, a person loses about 2 liters of water per day through their lungs, their skin, and their urine. This number goes up in hot or humid weather and with physical exertion.
Signs of dehydration include fatigue, headache, dizziness upon standing or sitting-up, difficulty concentrating, dry skin, dark urine, constipation or hard stools, irritable mood, muscle cramps, thirsty, and dry mouth.
Your body is 60-70% water. It is so important for removing waste products, balancing your temperature, transporting oxygen and nutrients, and keeping your eyes, mouth, hair, skin, joints and intestines hydrated. Every system you have depends on adequate intake to keep things running smoothly.
The color of urine should be light to pale yellow with sufficient water intake. Once it begins to turn dark yellow (in the absence of B-vitamins) you are running low.
Another quick test is to rest your hand on a flat surface such as your desk palm down. Pinch the skin between your thumb and first finger and hold it for 3 seconds before releasing. Does it snap back or does it take awhile to go down? The longer it takes to smooth out, the more dehydrated you are. Additionally, once you begin to feel thirsty you are already low on water.
Caffeinated and alcoholic drinks do not count towards your daily water intake. Both tend to dehydrate you and increase your urination. Read labels as some of the water filled with vitamins are also filled with sugar! You don’t need sugar in your water. If you do need something, add a little lemon, lime, cucumber or orange slice to spice up the taste.
So how much water do you really need? According to the Mayo Clinic, just to replace what you lose in a day requires 2 liters, or about 8 glasses of 8 ounces per day. This number goes up in warmer temperatures, on days that you exercise/exert yourself, or if you are pregnant/breastfeeding. If you haven’t been consistently hitting your 8 then you are probably dehydrated.
Not every medical condition can support 8 glasses of water per day. Talk with your healthcare practitioner if you have concerns about your kidneys.
Signs of dehydration include fatigue, headache, dizziness upon standing or sitting-up, difficulty concentrating, dry skin, dark urine, constipation or hard stools, irritable mood, muscle cramps, thirsty, and dry mouth.
Your body is 60-70% water. It is so important for removing waste products, balancing your temperature, transporting oxygen and nutrients, and keeping your eyes, mouth, hair, skin, joints and intestines hydrated. Every system you have depends on adequate intake to keep things running smoothly.
The color of urine should be light to pale yellow with sufficient water intake. Once it begins to turn dark yellow (in the absence of B-vitamins) you are running low.
Another quick test is to rest your hand on a flat surface such as your desk palm down. Pinch the skin between your thumb and first finger and hold it for 3 seconds before releasing. Does it snap back or does it take awhile to go down? The longer it takes to smooth out, the more dehydrated you are. Additionally, once you begin to feel thirsty you are already low on water.
Caffeinated and alcoholic drinks do not count towards your daily water intake. Both tend to dehydrate you and increase your urination. Read labels as some of the water filled with vitamins are also filled with sugar! You don’t need sugar in your water. If you do need something, add a little lemon, lime, cucumber or orange slice to spice up the taste.
So how much water do you really need? According to the Mayo Clinic, just to replace what you lose in a day requires 2 liters, or about 8 glasses of 8 ounces per day. This number goes up in warmer temperatures, on days that you exercise/exert yourself, or if you are pregnant/breastfeeding. If you haven’t been consistently hitting your 8 then you are probably dehydrated.
Not every medical condition can support 8 glasses of water per day. Talk with your healthcare practitioner if you have concerns about your kidneys.
Tuesday, February 3, 2009
Adult Acne: Shouldn’t This Have Ended Years Ago?
Would someone please tell our skin that puberty is over? It ended years ago, and still we are dealing with the aftermath. Why do adult women have the kind of acne we experienced as teenagers? The large, inflamed, all over your face type that blisters up out of nowhere and manages to come the morning of a large, important event…and stay for days.
At first we assumed it was hormonal as it cropped up around that PMS week. Lately, I have been hearing more women complain of acne all month long that never seems to go away or follow a pattern.
Guess what? It can still be hormonal, just not necessarily the type you are thinking. Acne along the jaw line is traditionally considered “hormonal acne.” This could be due to your female hormones of estrogen and progesterone, your testosterone or DHEA levels, your thyroid, your blood sugar and insulin, and/or your adrenals. I suggest having a full hormonal work-up to see if you are out of balance.
Acne may also be due to the foods we put in our body. High carbohydrate diets tend to cause more swelling of our tissue resulting in more acne on our face. The cells swell up and trap bacteria and debris inside resulting in cystic mounds. High sugar diets create the same results. I suggest eating more proteins with every meal and cutting out the juices, soda, and sugar in your coffee, candies, cookies and other unnecessary sweets. Limit your breads and pastas too. Also consider cutting dairy out of your diet for a month and watch the results. I know it’s hard but your skin cells will thank-you.
What are you putting on your face? Heavy chemical cleansers full of fragrance may inflame your skin. Opt for more environmentally friendly cleansers and moisturizers that nourish and protect without leaching and striping.
Lastly, what are you putting on your hair? All that hairspray, gel, frizz-tamer, and scented chemical shampoo locks into your strands that then brush against your jaw line, forehead, and cheeks all day long. Read labels and opt for more organic, face friendly brands.
At first we assumed it was hormonal as it cropped up around that PMS week. Lately, I have been hearing more women complain of acne all month long that never seems to go away or follow a pattern.
Guess what? It can still be hormonal, just not necessarily the type you are thinking. Acne along the jaw line is traditionally considered “hormonal acne.” This could be due to your female hormones of estrogen and progesterone, your testosterone or DHEA levels, your thyroid, your blood sugar and insulin, and/or your adrenals. I suggest having a full hormonal work-up to see if you are out of balance.
Acne may also be due to the foods we put in our body. High carbohydrate diets tend to cause more swelling of our tissue resulting in more acne on our face. The cells swell up and trap bacteria and debris inside resulting in cystic mounds. High sugar diets create the same results. I suggest eating more proteins with every meal and cutting out the juices, soda, and sugar in your coffee, candies, cookies and other unnecessary sweets. Limit your breads and pastas too. Also consider cutting dairy out of your diet for a month and watch the results. I know it’s hard but your skin cells will thank-you.
What are you putting on your face? Heavy chemical cleansers full of fragrance may inflame your skin. Opt for more environmentally friendly cleansers and moisturizers that nourish and protect without leaching and striping.
Lastly, what are you putting on your hair? All that hairspray, gel, frizz-tamer, and scented chemical shampoo locks into your strands that then brush against your jaw line, forehead, and cheeks all day long. Read labels and opt for more organic, face friendly brands.
Falling Asleep Naturally
We all have those nights when sleep just isn’t an option. We lay awake and stare at the ceiling, fall asleep and wake up a few hours later, or sleep so lightly that every little noise rouses us. Sleep is absolutely vital to our health. It recharges our system and actually gives growth hormone time to heal all the cells in our body.
Without sleep, we are foggy, groggy, irritable, confused, forgetful, tired, and moody. It’s like the seven dwarves without the prince to rescue us!
First, take your energizing vitamins or medications in the morning (unless otherwise directed by your healthcare practitioner). Certain ones such as B-vitamins, adrenal support and thyroid medications may ramp people up and give them energy best suited for the earlier hours. This applies to coffee and caffeine drinks too.
Second, take your calming vitamins or medications at night (again, unless your healthcare practitioner says differently). A great example is the calcium/magnesium blends. These supplements are often relaxing to your system and can help you fall asleep.
Third, no sugary snacks or alcohol at least 2 hours before bed. Sugar such as cookies, ice cream, candy, and brownies set off your blood sugar response that leads to a crash a few hours later and you wake up. Alcohol wakes up your liver for processing and although you may fall asleep, you find yourself awake a few hours later.
Fourth, find some beneficial sleep habits. Walk away from the computer, turn off the TV, and generally begin to unwind about an hour before bed in order to encourage your mind to shut-down as well. If you’re busy doing computer work until 10pm then jump into bed expecting some shut-eye, don’t be surprised if you’re still feeling “on.”
Fifth, sleep in total darkness. Cover your clock, close the door, and shut the blinds. Light often stimulates your cortisol to remain elevated which shuts down melatonin so that you can’t fall asleep or effectively hit your REM cycles. Cortisol is good in the morning to get you up out of bed, but not at night when you need some rest.
Without sleep, we are foggy, groggy, irritable, confused, forgetful, tired, and moody. It’s like the seven dwarves without the prince to rescue us!
First, take your energizing vitamins or medications in the morning (unless otherwise directed by your healthcare practitioner). Certain ones such as B-vitamins, adrenal support and thyroid medications may ramp people up and give them energy best suited for the earlier hours. This applies to coffee and caffeine drinks too.
Second, take your calming vitamins or medications at night (again, unless your healthcare practitioner says differently). A great example is the calcium/magnesium blends. These supplements are often relaxing to your system and can help you fall asleep.
Third, no sugary snacks or alcohol at least 2 hours before bed. Sugar such as cookies, ice cream, candy, and brownies set off your blood sugar response that leads to a crash a few hours later and you wake up. Alcohol wakes up your liver for processing and although you may fall asleep, you find yourself awake a few hours later.
Fourth, find some beneficial sleep habits. Walk away from the computer, turn off the TV, and generally begin to unwind about an hour before bed in order to encourage your mind to shut-down as well. If you’re busy doing computer work until 10pm then jump into bed expecting some shut-eye, don’t be surprised if you’re still feeling “on.”
Fifth, sleep in total darkness. Cover your clock, close the door, and shut the blinds. Light often stimulates your cortisol to remain elevated which shuts down melatonin so that you can’t fall asleep or effectively hit your REM cycles. Cortisol is good in the morning to get you up out of bed, but not at night when you need some rest.
Tuesday, January 20, 2009
Breast Thermography Part II: Common Questions
1) Does thermography use radiation or compress my breasts? No, breast thermography uses infrared cameras to take pictures of the temperature of your skin.
2) Is it safe? Yes, very safe! Breast thermography has been researched since the 1970’s and has over 800 peer-reviewed studies with over 300,000 women to back it up.
3) What will a scan tell me? If you have areas of concern on your pictures, you will be referred for additional diagnostic work-up such as a mammogram. Thermography has been shown to find cancerous or pre-cancerous cell growth up to 10 years earlier than would be otherwise detected because it detects abnormal blood vessel growth and hormone changes.
4) How often should I get scanned? Women should start early for a baseline reading. Many studies recommend having your first scan between 20 and 30 years old. If there is area of concern, you may need to return for additional scans every 6 months.
5) Will insurance cover this? In some states, insurance will cover part of the fee. Most infrared scans range from $250-500.
6) Can I still have this done if I am pregnant or nursing? Yes you can.
7) Will the infrared scan diagnose breast cancer? No. Just like a mammogram and ultrasound, infrared is a screening tool used to determine the health of your breast tissue. If there is an area of concern, you will still be referred for additional work-up such as a mammogram.
8) What if the infrared scan shows something and the mammogram does not? Remember, both are screening tools and infrared scans can show blood vessel and hormone changes up to 10 years earlier than other tests. You and your doctor will work to balance your hormones, decrease your risk factors, and encourage healthy breast tissue.
9) What if my skin always feels hot? There are specialty control procedures in place to make sure your infrared scan is accurate. Additionally, you will be asked not to wear any deodorant, lotions, or perfumes on the day of the scan.
10) Do I need a doctor’s order to get one? Not necessarily. If you are not using your insurance, you can call and set-up an appointment at most centers. Remember, if something comes up, you will be referred back to your physician for further work-up.
2) Is it safe? Yes, very safe! Breast thermography has been researched since the 1970’s and has over 800 peer-reviewed studies with over 300,000 women to back it up.
3) What will a scan tell me? If you have areas of concern on your pictures, you will be referred for additional diagnostic work-up such as a mammogram. Thermography has been shown to find cancerous or pre-cancerous cell growth up to 10 years earlier than would be otherwise detected because it detects abnormal blood vessel growth and hormone changes.
4) How often should I get scanned? Women should start early for a baseline reading. Many studies recommend having your first scan between 20 and 30 years old. If there is area of concern, you may need to return for additional scans every 6 months.
5) Will insurance cover this? In some states, insurance will cover part of the fee. Most infrared scans range from $250-500.
6) Can I still have this done if I am pregnant or nursing? Yes you can.
7) Will the infrared scan diagnose breast cancer? No. Just like a mammogram and ultrasound, infrared is a screening tool used to determine the health of your breast tissue. If there is an area of concern, you will still be referred for additional work-up such as a mammogram.
8) What if the infrared scan shows something and the mammogram does not? Remember, both are screening tools and infrared scans can show blood vessel and hormone changes up to 10 years earlier than other tests. You and your doctor will work to balance your hormones, decrease your risk factors, and encourage healthy breast tissue.
9) What if my skin always feels hot? There are specialty control procedures in place to make sure your infrared scan is accurate. Additionally, you will be asked not to wear any deodorant, lotions, or perfumes on the day of the scan.
10) Do I need a doctor’s order to get one? Not necessarily. If you are not using your insurance, you can call and set-up an appointment at most centers. Remember, if something comes up, you will be referred back to your physician for further work-up.
Breast Thermography: Another Approach to Healthy Breasts
As women, we are well aware of mammograms and ultrasounds. We know to do self-breast exams every month and routine screening begins at age 40, sometimes earlier depending on family or personal history. We know to feel for lumps, bumps, pain, skin changes, and generally anything that is out of the ordinary for our breast tissue when doing our own exams.
What about including Breast Thermography?
This imaging uses a digital infrared camera to see the metabolic and circulatory activity within your breasts by relying on surface temperature. The pictures produced are color coded in that a “hot” or very active site is bright red, while a “cool” site is blue/green. Cancerous lesions require its own blood supply and nutrients to grow; therefore it promotes angiogenesis which is the growth of new blood vessels from old blood vessels just re-routed. This swarm of new blood vessels carries a degree of heat to them that show up on the breast thermography as red areas. Because angiogenesis happens early, very tiny cancerous spots or pre-cancerous conditions may be detected much sooner.
Breast Thermography does not use radiation nor does it require compression or direct contact with the breasts. It has been approved by the FDA since 1983 for the adjunct screening of breast cancer. Thermography does not look at anatomy or structure like a mammogram. It will not find an actual mass or lump but it will detect changes in breast temperature as related to angiogenesis and/or hormone shifts to the tissue. If you are considering a breast thermogram, remember it should be used in conjunction with a mammogram.
What about including Breast Thermography?
This imaging uses a digital infrared camera to see the metabolic and circulatory activity within your breasts by relying on surface temperature. The pictures produced are color coded in that a “hot” or very active site is bright red, while a “cool” site is blue/green. Cancerous lesions require its own blood supply and nutrients to grow; therefore it promotes angiogenesis which is the growth of new blood vessels from old blood vessels just re-routed. This swarm of new blood vessels carries a degree of heat to them that show up on the breast thermography as red areas. Because angiogenesis happens early, very tiny cancerous spots or pre-cancerous conditions may be detected much sooner.
Breast Thermography does not use radiation nor does it require compression or direct contact with the breasts. It has been approved by the FDA since 1983 for the adjunct screening of breast cancer. Thermography does not look at anatomy or structure like a mammogram. It will not find an actual mass or lump but it will detect changes in breast temperature as related to angiogenesis and/or hormone shifts to the tissue. If you are considering a breast thermogram, remember it should be used in conjunction with a mammogram.
Sunday, January 18, 2009
The Top 10 Foods to Eat Organic!
Times are a changing and the green movement has taken hold throughout most of the country. People are recycling, buying more environmentally friendly cars, re-using shopping bags, and eating organic. To some, this great switch to save our planet could cause some frustration as not all stores offer organic and going from regular milk to hormone-free, organic milk may take a chunk out of your paycheck. Not to fret my eco-conscious friend! There is a great website by the Environmental Working Group that examines the least and most toxic fruits and vegetables to help you decide how organic your budget can go. Of course, the more hormone-free, non-toxic you can be for you and your family the better.
Let’s start with what those you should absolutely buy organic because they are the MOST toxic. In order of toxicity: peaches (absolute most), apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, and pears. The problem lies in their sweet, juicy, thin skin that enables pesticides and herbicides to absorb right in to the body. Even if you peel your skins, the fruit/vegetable itself holds many nasty chemicals you doesn’t need.
The next list is the top 10 LEAST toxic fruits/vegetables and is probably okay to buy non-organic. In order of low-level toxicity: onion (absolute least), avocado, sweet corn (non-GMO), pineapple, mangoes, sweet peas, asparagus, kiwi, bananas, and cabbage. Do you see a pattern? These foods don’t have thin, juicy skins; they tend to have tougher outsides that are pealed and therefore difficult to penetrate by a chemical. Even the difference between lettuce (which is more toxic) and cabbage (least toxic) lies in the stiffness of their leaves. Cabbage leaves are much more firm and difficult for chemicals to absorb inside.
Please consider these lists when you are out shopping and doing your part to support the environment. If your neighborhood stores don’t carry organic, look to farmer’s markets and buy local.
Let’s start with what those you should absolutely buy organic because they are the MOST toxic. In order of toxicity: peaches (absolute most), apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, and pears. The problem lies in their sweet, juicy, thin skin that enables pesticides and herbicides to absorb right in to the body. Even if you peel your skins, the fruit/vegetable itself holds many nasty chemicals you doesn’t need.
The next list is the top 10 LEAST toxic fruits/vegetables and is probably okay to buy non-organic. In order of low-level toxicity: onion (absolute least), avocado, sweet corn (non-GMO), pineapple, mangoes, sweet peas, asparagus, kiwi, bananas, and cabbage. Do you see a pattern? These foods don’t have thin, juicy skins; they tend to have tougher outsides that are pealed and therefore difficult to penetrate by a chemical. Even the difference between lettuce (which is more toxic) and cabbage (least toxic) lies in the stiffness of their leaves. Cabbage leaves are much more firm and difficult for chemicals to absorb inside.
Please consider these lists when you are out shopping and doing your part to support the environment. If your neighborhood stores don’t carry organic, look to farmer’s markets and buy local.
Tuesday, January 6, 2009
Estrogen Balance and Broccoli - The Most Important Vegetable for Women.
Can broccoli, brussels sprouts, and kale really help your estrogen metabolism? The answer is YES! Diindolylmethane (otherwise known as DIM) is a constituent in these cruciferous vegetables that enables your body to properly break estrogen down into a more friendly form and flush it from your system. It helps to restore your hormone balance.
Once the life of an estrogen molecule is over, it heads to your liver where it is transformed into one of three break-down molecules known as hydroxylation. Your estrogen can become a 2, hydroxyestrogen, 4, hydroxyestrogen, or a 16, hydroxyestrogen. This is important to understand because both the numbers 4 and 16 are not healthy for your body. In fact, these new estrogen molecules (especially the 16, hydroxyestrogen) can act like estrogen even though they started the break-down process AND are implicated in breast and other estrogen sensitive cancers.
In contrast, the 2, hydroxyestrogen appears to have minimal estrogen qualities and is the much safer break-down molecule for your body.
The cruciferous or brassica family contain broccoli, cauliflower, brussels sprouts, collards, kale, mustard seeds, mustard greens, turnips and many more. They are a rich dietary source of DIM which promotes the 2, hydroxyestrogen and may be cancer protective.
DIM and your cruciferous vegetables may also help in other estrogen dominant problems such as endometriosis, menopausal complaints, uterine hyperplasia, fibrocystic breasts, and more.
Make sure you include plenty of cruciferous vegetables in your diet and slightly cook, steam, stir-fry or sauté them for greater benefit.
Once the life of an estrogen molecule is over, it heads to your liver where it is transformed into one of three break-down molecules known as hydroxylation. Your estrogen can become a 2, hydroxyestrogen, 4, hydroxyestrogen, or a 16, hydroxyestrogen. This is important to understand because both the numbers 4 and 16 are not healthy for your body. In fact, these new estrogen molecules (especially the 16, hydroxyestrogen) can act like estrogen even though they started the break-down process AND are implicated in breast and other estrogen sensitive cancers.
In contrast, the 2, hydroxyestrogen appears to have minimal estrogen qualities and is the much safer break-down molecule for your body.
The cruciferous or brassica family contain broccoli, cauliflower, brussels sprouts, collards, kale, mustard seeds, mustard greens, turnips and many more. They are a rich dietary source of DIM which promotes the 2, hydroxyestrogen and may be cancer protective.
DIM and your cruciferous vegetables may also help in other estrogen dominant problems such as endometriosis, menopausal complaints, uterine hyperplasia, fibrocystic breasts, and more.
Make sure you include plenty of cruciferous vegetables in your diet and slightly cook, steam, stir-fry or sauté them for greater benefit.
5 Simple Health Habits That Won’t Break The Bank!
Welcome to a whole new year! A year that already promises to keep us on our toes for a long while. Perhaps you have heard about this whole economy thing and made the decision to scale back, spend less, and drop some habits that were biting into the checkbook. In any case, I am here to remind you to take care of you in the coming year and to not put yourself last on your list when working the budget.
Here are some simple things you can do everyday for your health – remember, you’re important!
1) Drink clean water everyday – stop the sodas, juices and other sugary drinks. Water is vital to our health and the health of our body. We use it to clear out toxins, re-hydrate our brain, and improve the health of our organs, including our sagging skin!
2) Drink organic green tea. This powerful anti-oxidant helps support our immune system, wards off those nasty free-radicals, and contains anti-cancer properties.
3) Get a little sun! The effects of Vitamin D are so plentiful that any search on the internet will yield pages and pages of great benefits important for women’s health. If you live in a non-sunny spot like me, or are concerned about skin cancer, then have your doctor test your Vitamin D levels and consider supplementing. Remember I said get a ‘little’ sun, not bask in tanning oil for hours!
4) Move it! Get off of your couch, get out from behind your computer (after you finish reading this article, of course), put the kid in a stroller and work your back side. Exercise and movement is so critical for our short and long-term health needs…plus you can walk around the block or a park, do an exercise video or even You-Tube different exercise programs and follow along from your own home without spending at a gym.
5) Eat one less naughty food/drink and one more fruit/vegetable every day. We all splurged over the holidays so hit that ‘do-over’ button and start fresh! Switch out one cookie for a carrot or one sugary-sweet coffee drink for an apple.
Here are some simple things you can do everyday for your health – remember, you’re important!
1) Drink clean water everyday – stop the sodas, juices and other sugary drinks. Water is vital to our health and the health of our body. We use it to clear out toxins, re-hydrate our brain, and improve the health of our organs, including our sagging skin!
2) Drink organic green tea. This powerful anti-oxidant helps support our immune system, wards off those nasty free-radicals, and contains anti-cancer properties.
3) Get a little sun! The effects of Vitamin D are so plentiful that any search on the internet will yield pages and pages of great benefits important for women’s health. If you live in a non-sunny spot like me, or are concerned about skin cancer, then have your doctor test your Vitamin D levels and consider supplementing. Remember I said get a ‘little’ sun, not bask in tanning oil for hours!
4) Move it! Get off of your couch, get out from behind your computer (after you finish reading this article, of course), put the kid in a stroller and work your back side. Exercise and movement is so critical for our short and long-term health needs…plus you can walk around the block or a park, do an exercise video or even You-Tube different exercise programs and follow along from your own home without spending at a gym.
5) Eat one less naughty food/drink and one more fruit/vegetable every day. We all splurged over the holidays so hit that ‘do-over’ button and start fresh! Switch out one cookie for a carrot or one sugary-sweet coffee drink for an apple.
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