Depression During the Holiday Season

As 2012 winds down to a close, it is the season for celebrating friends and family, festive atmospheres and the holiday spirit. For many, this time of year brings people close together as they bond through work parties, family events and gift exchanges.

But for some, the December season marks a time of sadness and withdrawal, especially for those who experience depression. Regardless as to whether or not the season is too overwhelming or marks an anniversary of something significant, it is important to know there are options for help.  Everyone has felt depressed at some point in their lives. It is normal to feel sad or down for short periods of time for specific reasons. But when the blues start to take over someone’s life, it is time to seek help. 

True depression often interferes with eating, sleeping, interacting with friends and family, and enjoying life.  Symptoms include feeling sad, down, overwhelmed, hopeless, dark and despairing. There may be problems concentrating, problems sleeping (or vice versa -- sleeping all the time), loss of appetite (or stress-eating), withdrawal, low energy, feeling guilty and more.

People may not want to engage with their families, they find shopping overwhelming, they do not want to get out of bed, going to parties seems like a chore. They may find themselves fighting with or avoiding their children and significant others.

Help is available but it is important to recognize the symptoms and realize that it is okay to seek support.  Talk to those around you. Talk with your health care provider, your counselor, your spouse, your church leader, your best friend or your mom.  Seek support groups online and realize that you are not alone. Seek support groups within your area as local community centers and churches often offer classes or sessions in a group setting.

If you are feeling blue because you are alone, the holiday season is a great time for volunteering!
Consider offering your services to play with animals at the shelter, work at the food bank, collect clothes for the homeless, wrap toys for children in need, or serve food for a church.

It is the time of year to call up friends you have not seen in awhile or create new traditions with others in your circle that are alone as well during the holidays.

December is often a dark and cold month for most of the United States, therefore consider getting a light box and use it daily.  Set it on your bathroom counter while you get ready in the morning or have it on your desk at work. The light box, commonly called full spectrum light, affects the pineal gland in the brain to improve mood and circadian rhythm.  If you can afford it, consider a vacation somewhere warm and sunny to break the monotony of snow or rain. Even going outside and enjoying fresh air can improve mood and outlook – consider skiing, snow shoeing, hiking, and sledding.
While antidepressant medications may be indicated, and can work quickly and effectively, natural remedy alternatives to consider include 5-HTP and L-tryptophan. They can both improve serotonin levels (the hormone involved with depression) but it is important not to take these with an antidepressant medication if you are on them already.

There has been a lot of stress and strife this 2012 year and as a result depression can be a natural reaction. If your sadness and blues are lasting longer than seem "normal" to you, seek help because it is there all around you. Do not be left down and out during this time of celebration.

Read more at the women's health website, Empowher.
References:
1. National Institute of Mental Health: Depression. Web. 23 December, 2012.http://www.nimh.nih.gov/health/publications/depression/index.shtml
2. Light Therapy as Effective as Fluoxetine for Seasonal Affective Disorder. Web. 23 December, 2012.http://www.medscape.com/viewarticle/491504
3. University of Maryland Medical Center: 5-Hydroxytryptophan. Web. 23 December, 2012.http://www.umm.edu/altmed/articles/5-hydroxytryptophan-000283.htm

What Is Hyperemesis Gravidarum? The Poor Princess...

The Duke and Duchess of Cambridge were forced to make the early announcement about Catherine’s pregnancy due to her hyperemesis gravidarum (HG) that landed her in the hospital. While the world was thrilled for their news, many had never heard of HG and those women who experienced it personally offered their knowing support.  The word ‘hyperemesis’ basically means vomiting excessively while gravidarum refers to a pregnant woman.  As many women report vomiting in the early weeks of their pregnancies, HG is a much more severe form that requires serious attention.

It is estimated that HG occurs in 0.3 – 1% of pregnant women, which is a relatively small subset considering about 50-80% of women experience ‘normal’ nausea and vomiting.  The condition is so severe that women can lose significant body weight due to malnourishment as they are not able to eat or drink because of the nausea and then they have excessive vomiting.  Women with HG often require medical treatment (as is the case with the Duchess of Cambridge) as IV fluids are needed to prevent dehydration and medications for nausea may be necessary. 

HG can affect a pregnant woman’s electrolyte balance, her kidney function, create problems with the stomach and esophagus and affect the growing fetus.  Unfortunately, those who experience HG with their first pregnancy will often go on to have it with subsequent pregnancies. The exact cause of HG is unknown with many speculating genetics, hormones, and over-sensitivity to HCG in the body, plus other more significant conditions in the body such as gastrointestinal or liver problems.  Some believe that carrying twins increases the risk for HG due to the increased hormone and HCG level in the body.  The concern for the baby is that they have a higher risk for being born early, born underweight and born small for their age.

Like non-HG women with nausea and vomiting, hydration and nourishment is very important.  The medical community often uses B-vitamins in IV or injection to help such as B1, B6 and B12.  The herb ginger, especially when used in the form of a candy to suck on or tea has anti-nausea effects.  Acupuncture has also been shown to be helpful for both nausea and vomiting. 

Hyperemesis Gravidarum should not be taken lightly and a pregnant woman experiencing excessive nausea and vomiting causing weight loss should immediately consult with their medical provider or proceed to the nearest hospital for full evaluation.   Thankfully the Duchess did just that and will hopefully have a wonderful pregnancy.

To read more at the women's health website, Empowher, click HERE!

Reference:

1.       ACOG Guidelines for Treating Nausea and Vomiting in Pregnant Women Reviewed.  Web.  9 December, 2012.

http://www.medscape.com/viewarticle/730517

2.       Nausea and vomiting in pregnancy: Blooming or bloomin’ awful? A review of the literature.  Web.  9 December, 2012.

http://www.ncbi.nlm.nih.gov/pubmed/23200815

3.       Treatment of Hyperemesis Gravidarum.  Web.  9 December, 2012.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410506/

5 Facts About the Hormone Testosterone for Women

When women think of the word testosterone they often think of MEN.  To sum it up, testosterone is what makes a man a man (so-to-speak) while estrogen and progesterone are often more associated with women.  However, testosterone is just as important to women but not in the same high level amounts.  These are five things about testosterone that may have you asking your health care provider for a test.

1)      Testosterone is made from cholesterol (its backbone) and another hormone known as DHEA.  DHEA is made in the adrenal glands and can help with stress, increased energy and low mood.  The more well known DHEA is DHEA-S, which is the one to test for.  Supplementing with DHEA should be done in the morning however; women should use lower doses than men.  The side effects can include increased anger, irritation, acne and inappropriate hair growth often on the face, nipples and chest.

2)      Testosterone helps significantly with energy, motivation, sense of well-being and sex drive in women.  When testing for this hormone, the total and free levels should be evaluated as the ‘free’ is active.  Testosterone has similar side effects to elevated DHEA and should be used with caution only under your health care provider’s direction.

3)      Keep in mind, testosterone is not a ‘magic pill’ for sex drive.  Many women have normal levels of testosterone and still find themselves lacking in desire.  A lot more goes into the libido for women than it does in men.  As women get older, their hormone levels overall change but so do their energy levels, sleep habits and stress which all interfere with their sex drive.

4)      Testosterone is made in both the ovaries and adrenal glands. Women who had their ovaries surgically removed may notice a significant decline in testosterone in the body.

5)      The birth control pill, if used correctly, protects against unwanted pregnancy but can also lower sex drive by lowering testosterone.  The pill increases a hormone known as sex hormone binding globulin that binds up excess free testosterone and gets rid of it from your body.  With less testosterone floating around, the desire for sex is less.

 

Just as a man might need testosterone replacement, so might a women but with significantly lower doses.  Consider asking your health care provider about testosterone and DHEA-S testing if hormone changes, fatigue, mood issues, and lower sex drive are occurring on a regular basis.  Your hormones may truly be out of balance.

References:

1.       Androgen Replacement Therapy in Women.  Web.  2 December, 2012.

http://www.medscape.com/viewarticle/773774_1

2.       Birth Control Pill Could Cause Long-Term Problems With Testosterone, New Research Indicates.  Web.  2 December, 2012.

http://www.medicalnewstoday.com/releases/35663.php

The Happy Healthy Vagina on Blogtalk Radio!

Check out this interview with Dr. Jones on Dr. Lauren Noel's blogtalkradio about maintaining vaginal health - from probiotics to infections, lubrication, menopause and kegel exercises!
Check it out here.

5 Tips to Stay Healthy This Holiday Season

Thanksgiving is over, the leftovers devoured and shopping has begun.  Many are beginning to decorate their houses for the holidays and plan for the parties at schools, neighborhoods, work, and with friends.  It is the time of year when delicious food becomes a focus as everything revolves around sugar and butter.  This often means that well intentioned plans of ‘staying healthy’ fall by the wayside until January 2^nd.  Do not get down on yourself; use these 5 tips to help keep you balanced through the rest of the year.

First, be good when you can.  Specifically, pay attention to what you eat for breakfast, lunch, and dinner if you are going to snack on treats during the day and enjoy parties at night.  Focus on high protein and vegetables such as a smoothie or eggs and spinach in the morning.  Eat vegetable chicken soup and salad for lunch; then again choose lean protein, vegetables, soups and salads at night.  When you find yourself reaching for cookies or fudge during the day, grab carrots or celery and start crunching.  The sound of the crunch is satisfying and may take your mind off the sugar cravings.

Second, do not ignore your exercise routine and consider taking it up a notch.  Burn off the extra drinks, the coffee cake, the chocolate pretzels, and the sugar cookies.  If you normally exercise three days per week, increase it to four.  If you have a typical routine, shake it up with a new class.  Search options online so that you can work out from home instead of heading to the gym due to time constraints.

Third, plan ahead.  All that sugar, fat and alcohol can make one feel bloated, heavy, sluggish, and puffy.  Consider taking digestive enzymes when you eat to help your body digest all those heavy foods better.  Probiotics can help with intestinal health, the immune system and may improve bloating.  All the rich foods may make one prone to gout.  Research shows that eating cherries or drinking cherry extract can prevent gout.

Fourth, fall back on common tricks used during the season.  Eat before a party to feel full.  Drink water and remain hydrated or opt for sparkling water instead of alcohol.  Walk away from the table full of food or the trays of snacks brought to work.  Give away baked goods as gifts instead of keeping them around the house or limit the amount of sugar allowed in your house during the season.  Choose your snacking wisely – only go for things you really want or only get once a year instead of something you could eat anytime.

Fifth, manage your stress.  ‘Tis the season for meltdowns and family drama.  Between the baking, cooking, planning, travelling, packing, organizing, shopping, wrapping and managing…remember to take some time for you.  Get a good solid 8 hours of sleep so that you wake up refreshed in the morning.  Say ‘no’ to things that really aren’t that important and choose not to volunteer for everything.  Divide out the responsibility amongst your family or friends when it comes to parties or gifts and remember to make your list and check it twice to stay organized.

Learn more at the women's health website, Empowher!

Research:

1.      Cherries May Prevent Gout Flares.  Web.  25 November, 2012.http://www.medscape.com/viewarticle/772073

2.      Use of Probiotics in Gastrointestinal Disorders.  Web. 25 November, 2012.

http://www.medscape.com/viewarticle/736305

Gluten Free for Thanksgiving

The holiday season is in full force and on Thursday Americans will be giving thanks for what they have (or in some cases – don’t have) and enjoying good food with good friends and family.  For some, big holiday dinners can pose a challenge, especially when it comes to food allergies and food intolerances.

Thanksgiving meals are traditionally full of gluten as it can be in the turkey (oddly), the stuffy, rolls, and dessert however there are so many resources available for an amazing gluten-free (GF) experience that one should not feel deprived.

First, go to the web. There are some great websites dedicated entirely to a GF meal.  After a quick search, you will have thousands of recipes at your fingertips.  Remember, even if you have not been diagnosed with Celiac disease, the same foods apply therefore you could type ‘celiac’ into the search engine and find what you are looking for.  There are also several yummy cook books available to meet everyone’s intolerant or allergy needs.

Second, talk with your grocery store.  So many stores now-a-days have gluten free options and cater to those with food allergies and food intolerances.  My local New Seasons, Whole Foods and Trader Joe’s showcase ingredients and recipes in order to meet everyone’s needs.  Many companies have online websites allowing you to purchase directly and have shipped to your doorstop the rolls, bread, desserts, pie crust and more.

Third, remember that you are definitely not going to starve.  Unless a gluten containing ingredient is added to the food, meat, most dairy products, vegetables, beans, lentils, fruit, squash, potatoes, sweet potatoes, rice, nuts and seeds are inherently gluten-free.  Substitution will be your best friend and reading labels (as usual) will be key.  Consider flours such as almond, coconut, rice, millet, quinoa, buckwheat, and corn when making meals.  There are several GF stuffing options available plus (as stated above) the mashed potato and sweet potato/yam dishes are delicious.  Don’t forget salads, cranberry and rice dishes as well.

Fourth, talk to your host or educate your guests.  Obviously not all family and friends understand intolerances or allergies with many ignorantly rolling their eyes or questioning whether it’s a ‘fad.’  If you are hosting the party then it will be much easier to know exactly what foods are GF.  If you are joining a party, talk with the host about your options and volunteer to bring a few side dishes and a dessert you know for certain you will enjoy.

Fifth, be prepared ‘just in case.’  How many times has someone sworn the food was GF only to find out later…it was not.  This can leave you with symptoms of intestinal distress, fatigue, skin breakouts, headache, hormone changes, insomnia, feeling sick and more.  Remember to be prepared just in case you come in contact with your allergen.  Take probiotics (if you don’t already) as they are the good gut bacteria that help improve the health of your intestines and reduce inflammation.  Consider starting these the week before and continue them even after the meal.  There are several digestive enzymes on the market geared towards helping the body to break down gluten if accidental ingestion occurs.  These are not ‘magic’ pills but they may help lessen the symptoms if taken either during or just after exposure.

As it is the season for holiday dinners, gatherings and parties, these suggestions can be used through the rest of the year when planning out your events.  Remember that you are not alone – there are so many great resources full of incredible free information in order to make your season a healthy one.

Resources (no affiliation – we know there are many other wonderful sites out there too, this is a start.):

1.       Living Without magazine.  www.livingwithout.com

2.       Gluten Free Living magazine. www.glutenfreeliving.com

3.       Celiac information. www.celiac.com

4.       Gluten Free Girl and the Chef.  www.glutenfreegirl.com

5.       Elizabeth Hasselbeck’s GF website.  www.elizabethhasselbeck.com

Do You Have Seasonal Affective Disorder (SAD)?

The holidays are approaching quickly but so are the long dark days of winter.  For many, this darkness creates havoc on mood and motivation as depression sets in and seasonal affective disorder takes over.  SAD is real and typically occurs when summer comes to an end and the fall season begins.  Many notice a downward spiral on cold, damp days and an improvement with the sun.

Typical symptoms include a loss of motivation, low mood, higher anxiety, sadness, feelings similar to grief, the desire to sleep a lot, and loss of joy.  When the weather changes and people feel the warmth and brightness of the sun, these symptoms often dissipate and people report better mood, higher motivation and overall feeling more happy.  It can happen at any age and affects women more than men, however men are not immune.  People commonly complain of SAD especially when someone moves from a darker more northern climate to a more southern sunny climate.  It is usually the reason people ‘snow bird’ or winter in warm environments.

Treatment is varied and involves recognizing SAD early to be prepared. 

First, remember to find the light!  There are a number of ‘happy’ lights that involve using bulbs or boxes that mimic the brightness of a bright sunny day.  The light registers through the eyes to the pineal gland in the brain in order to ward off the winter blues.  Use this light daily for maximum benefit.  Put it on the counter, the table or the desk and enjoy the benefits through the fall and winter.

Second, seek help before the depression becomes too much.  Some people need an anti-depressant medication or a natural alternatives such as 5HTP, SAMe or St. John’s Wort through the spring to help them through.  Consider counseling and find ways to motivate when it is cold, dark and raining outside and exercise or social gatherings seem like a chore.

Third, get Vitamin D testing.  Research shows that levels less than 30 ng/ml are too low and for many, proper Vitamin D levels help with SAD. 

Fourth, consider a vacation to a sunny spot.  Plan a weekend get-a-way to the warmth, plan business travel to coincide with the winter and break the monotony of the gray days.  Even a few days in the sun can restore a depressed mood if caused by the weather and can fuel someone on until the spring.

Fifth, use what light there is and be active during the day.  Sit near a window, walk outside at lunch, and exercise in a well lit area.  Take full advantage of sunny days and get outside. 

Read more on the women's health website, Empowher.

 

References:

1)      Seasonal Affective Disorder.  Web. 11 November, 2012. 

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002499/

2)      Direct health care costs of treating seasonal affective disorder: a comparison of light therapy and fluoxetine.  Web. 11 November, 2012.

http://www.ncbi.nlm.nih.gov/pubmed/23119154

Choosing Organic: The 2012 Dirty Dozen List

Going to the grocery store these days can be overwhelming. Between trying to decipher the numbers on labels, understanding if locally grown is the same as organic and just trying to choose healthy -- it’s no wonder there is so much confusion and frustration!

Every year the Environmental Working Group (EWG) does research based on the U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) on fruits and vegetables to determine which ones are the cleanest.

For 2012, the EWG compiled their "Dirty Dozen" list to include in order of worst to less (yes, that’s "less," not "least"): apples, celery, sweet bell peppers, peaches, strawberries, nectarines (imported), grapes, spinach, lettuce, cucumbers, blueberries (domestic) and potatoes.

Their "Clean Fifteen" list includes: onions, sweet corn, pineapple, avocado, cabbage, sweet peas, asparagus, mangoes, eggplant, kiwi, cantaloupe (domestic), sweet potatoes, grapefruit, watermelon, and mushrooms. These foods are generally considered safe whether they are organic or not as they typically have the least amount of pesticides in them unlike the dirty dozen that should be bought organic.

The EWG also looked at baby foods for the first time, and reported that those with green beans or pears were the most affected with pesticides while sweet potatoes were the safest.

For those of you who plan to visit farm stands or "you-pick" places for fruits and vegetables during the summer and fall, talk with the owners about their methods of growing and farming.  Do they use conventional pesticides, herbicides and insecticides? Are they a certified organic farm or in the process of becoming so?  Are they not certified organic (as the process can be expensive and lengthy) but practice by the same rules?

Additionally, when reading the labels on your fruits and vegetables at the store, it’s important to know your numbers.  Conventionally-grown foods have a label with 4-digits, organically grown have 5-digits and start with a 9. Genetically engineered foods also have 5-digits but start with an 8.
For example, an organic banana would be 94011. A conventionally grown banana would be 4011 and genetically engineered are 84011. 

Lastly, labeling something as "100% organic," "organic" and "made with organic ingredients" do not mean the same thing. Naturally, "100% organic" must be just that -- 100 percent organic. Something labeled "organic" must be 95 percent organic and "made with organic ingredients" products have to be at least 70 percent organic.

Educate yourself and your family and if given a choice, opt for organic foods if you can and start reading the labels at the store. Remember to "dine on the number 9."

Read this article on the women's health website, Empowher, here!

References:
1. Apples Again Top 'Dirty Dozen' List for Pesticides. Web. 20 June, 2012.
http://www.medscape.com/viewarticle/765987
2. Organic Labeling And Marketing Information. Web. 20 June, 2012.
http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004446&acct=nop...
3. PLU Codes. Web. 20 June, 2012.
http://www.plucodes.com/faqs.aspx

New Vitamin D Guidelines - Update or Bogus?

In the October 2012 issue of the science journal PLOS ONE, researchers determined that the appropriate level of Vitamin D for the average American is above 20 ng/ml which is 10 points lower than the original cut-off of 30ng/ml.  These new lab values have been picked up and supported by the Institute of Medicine and subsequently several insurance companies however other groups, such as the Endocrine Society, maintains 30 ng/ml and above is adequate.

There is a lot of research in general about Vitamin D.  It is touted as a vitamin (actually, it's a hormone) that helps with bone strength and support, muscles, mood (think seasonal depression in the cold winter months), autoimmune conditions (most all of them) and cancer protection/prevention.  The Institute of Medicine reports that the evidence is 'too conflicting' to really support a higher Vitamin D level in the blood yet reputed groups such as The Vitamin D Council and Life Extension coupled with the Endocrine Society think otherwise.

Does it matter?

I think so.  If research can point to higher levels of Vitamin D (as in the 50-100 ng/ml) range as even *possibly* helpful for bones, mood, autoimmune and cancer without side effects (assuming one does not overdose on Vitamin D), then let's support the *possibly* and take Vitamin D.  Anecdotally, patients often report just 'feeling better' at higher levels (as in above 20 ng/ml).

Either way, talk with your health care provider and request Vitamin D testing.  Vitamin D is a fat-soluble vitamin and does require other nutrients such as magnesium, zinc and Vitamin K, to work more effectively.    The Vitamin D3 form known as cholecalciferol, is the more appropriate form to take.

References:
Holly Kramer, Chris Sempos, Guichan Cao, Amy Luke, David Shoham, Richard Cooper, Ramon Durazo-Arvizu. Mortality Rates Across 25-Hydroxyvitamin D (25[OH]D) Levels among Adults with and without Estimated Glomerular Filtration Rate <60 .="." 7="7" font="font" nbsp="nbsp" one.="one." plos="plos">

Sleep to Improve Your Metabolism

Who does not love a good night’s sleep?  Sleep is critical for brain function, energy, the restoration of our cells, and helps rejuvenate our mood.  It seems like everything is improved after a night of rest.  Unfortunately, many are not getting the appropriate amount of shut-eye that they need and as a result, they are chronically sleep deprived which can lead to unhealthy symptoms such as worsened insulin sensitivity.  If you are trying to lose weight or improve your diabetes numbers, then sleep will be very important.

In the October 2012 Annals of Internal Medicine, the researchers looked at a small sample of people and found that those who only slept 4.5 hours per night had 30% less insulin sensitivity in their fat cells.  Insulin sensitivity is critical for moving glucose into the cells which helps with, among other things, weight loss.  The more sensitive a cell is, the easier it is for insulin to do its job, maintain balance and not gain weight.  Unfortunately, as a cell loses its sensitivity it becomes known as insulin resistant which can lead to pre-diabetes, diabetes, elevated insulin levels and fat gain. 

Another study examined the relationship to sleep, insulin and adolescents finding that those who averaged 6.4 hours of actual sleep per night had higher levels of insulin resistance compared to those who slept longer.  This information is important as the nation’s obesity epidemic is affecting children and teenagers just as much as it is affecting adults.  Quality sleep habits need to start young in order to help with expanding waistlines. 

Many people find that they cannot fall asleep, stay asleep or both.  Plagued by nightly issues, this leads to other problems such as daytime drowsiness/fatigue, memory issues, attention problems, and changing moods.  There are several sleep habit tips that are important to recognize when it comes to good sleep.  While many of these suggestions seem simple, how many of you are actually doing them?

First, go to bed early.  Try to re-set your clock to be in bed at a decent hour.  Second, focus on winding down so that your mind is not spinning with everything about your day, or that you need to get done, or what is worrying you.  Third, get off your phone, ipad and computer and do not sleep with those things next to your head with sounds going off through the night.  Fourth, do not eat sugar or drink alcohol before bed as this often causes blood sugar issues through the night causing frequent wake-ups.  Fifth, consider bed time rituals such as tea that helps with sleep, 5 minutes of quiet meditation, deep breathing, journaling, snuggle with your animal, partner or child, and focus on all the positive things that happened in your day so that you end on a happy note.

 

References:

1)      Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study.  Web.  27 October, 2012. 

http://annals.org/article.aspx?articleid=1379773

2)      Insulin sensitivity: modulation by nutrients and inflammation.  Web. 27 October, 2012.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2522344/

3)      Insulin sensitivity: modulation by nutrients and inflammation.  Web.  27 October, 2012.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2522344/

Breast Cancer Risk: Beyond Family History

October is Breast Cancer Awareness Month. It is important to recognize that there are several risks factors besides having a family member who has had breast cancer. Many people believe that they are risk-free if there is no cancer in their family or because their mom/aunt/sister has never had breast cancer. Unfortunately, this is just not true.

Risk factors are often categorized into those that one cannot change and those that are modifiable.

Starting with family history, you cannot change the genes you were born with. There are certain genes that families carry, such as the BRCA1 and BRCA2 mutation, which increases your chances.
There are other genes that can play a role too, which is why having a first degree female relative with breast cancer also increases your risk.

You cannot change your age or your gender. Incidentally, just being a woman and having breasts puts you at risk. As a matter of fact, gender is the number one risk factor – not family history. Age is also important as the older a woman gets, the more her chances increase which makes the modifiable factors that much more important to attend to.

You cannot change your exposure history – especially to the drug diethylstilbestrol (DES) that was taken by mothers in the 1940s through the 1960s to prevent miscarriage. The daughters, granddaughters and potentially even great-granddaughters born with DES exposure have an increased risk of breast cancer. Ask your mom and grandma if there is a history of DES in your direct lineage.

You cannot change the day you start your period nor can you really predict when you will go through menopause completely. Both are important risk factors. The earlier you start your period (before 12 years old) and the later you go through menopause (55 years old and later) the more cycles of hormones your breasts are exposed to, which can affect cancer.

What do you have control over when it comes to breast cancer?

You can control when and if you have children. Not having kids or having them after 30 years old will slightly increase your risk because your breasts are exposed to that many more cycles of hormones.  You can also choose to breastfeed, which has been shown in some studies to be breast-protective.

You can control your diet and exercise patterns. Alcohol and obesity have been shown to slightly increase breast cancer risk, while regular exercise and a healthy body weight have been shown to decrease the risk. Choosing fruits, vegetables, healthy oils and fiber of course are helpful for a number of reasons, not just breast cancer. Eliminating sodas, fried food, trans-fats, simple carbohydrates and sugar will also benefit your health overall.

You can control your Vitamin D3 intake (get testing first) as there is some good research that Vitamin D is protective and can lower breast cancer risk.

You can also choose what chemicals you put on your body and use in your house. While the research is guarded, it cannot hurt to use healthy body, hair, skin and make-up products for you and your family. It may be beneficial to make a conscious effort to read labels when it comes to pesticides, cleaning sprays, detergent, and odor eliminators. Also remember to be wary of plastics and do not heat up food in a plastic container as it could release phalates into your food.

It is your decision to use hormones –whether in the form of the pill, patch, ring or during menopause. Be aware of the risks involved, do your research and talk with your doctor about your options.

Do not let the risk factors you cannot change overwhelm or depress you. The modifiable factors are so important to your health overall, not just for breast cancer therefore it is important you take a positive and active approach.

Read the article here, on the women's health website, Empowher!

References
1) Breast Cancer. Web. 20 October, 2012.
 http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-risk

2) Breast Cancer. Web. 20 October, 2012.
 http://www.cdc.gov/cancer/breast/basic_info/risk_factors.htm

3) Use of Vitamin D in Various Disorders. Web. 20 October, 2012.
 http://www.ncbi.nlm.nih.gov/pubmed/22956345

5 Ways to Boost Breast Health Naturally

October is known as Breast Cancer Awareness Month. Along with awareness, it is important to also focus on prevention.

The breast tissue is made up of fat, connective tissue, and tubes that respond to different hormones produced in the body.  Some women notice that their breasts swell before their period or that they may be more sensitive throughout the month which is often a direct result of these hormones. When someone is diagnosed with breast cancer, it may or may not be hormone receptor positive, meaning the cancer may or may not respond to hormone blocking medications.  However there are some natural ingredients that may prove beneficial overall for the tissue.

First, eat more broccoli, particularly broccoli sprouts. Research shows that a constituent in there called sulforaphane helps the liver excrete excess estrogen and may have an impact on cancer cells. It may also improve survival in breast cancer patients. Broccoli sprouts are easily mixed into salads, coleslaw, a stir fry, the morning smoothie and more. Add them into your diet daily for better health.

Second, drink more green tea or consider green tea capsules full of the active ingredient EGCG (epigallocatechin gallate). Green tea is a powerful antioxidant and in some studies, has been shown to be protective against breast cancer. Unfortunately, the jury is still out when it comes to human trials. However having a cup, two or three of green tea per day (even decaffeinated) is not going to hurt and may end up being protective. Supplements typically start at 500mg and can be bought as decaffeinated.

Third, add the spice turmeric to your foods and consider taking it as a supplement in the form of curcumin. Make sure to buy organic. Even in 2002, curcumin was recognized as a powerful anti-inflammatory, antioxidant and potential anti-cancer ingredient. The spice is not generally considered potent enough in its regular use however it is a start towards prevention. Supplements typically start at 500mg but purity is important.

Fourth, get vitamin D testing as adequate levels are important.  A potent steroid hormone, Vitamin D has been shown beneficial for both prevention and for treatment as adjunctive care. Sufficient levels start at 32 ng/mL however many in the healthcare field aim for levels between 50 and 100 ng/mL.

Fifth, eat foods rich in apigenin such as parsley, basil, artichoke and celery. This powerful bioflavonoid is showing a lot of promise to both prevent and treat breast cancer cells. Mix a handful of parsley and celery with your broccoli sprouts in a smoothie or a stir fry. Steam up an artichoke or regularly use artichoke hearts in salads. Be sure to add plenty of basil to the turmeric curry.

The best practices to hopefully avoid breast cancer are to regularly work on breast prevention. These suggestions are not magic pills nor are they guaranteed. However they are foods easily incorporated into daily life and given the research surrounding them, are worth it.

Click here to read the article on the women's health website, Empowher.

References:
1. Specific Plants Protect Against Specific, Not All, Cancers. Web. 13 October, 2012.
 http://www.medscape.com/viewarticle/769983

2. Cruciferous Veggies Boost Survival in Breast Cancer Patients. Web. 13, October, 2012.
 http://www.medscape.com/viewarticle/761792

3. Green Tea Drinking and Subsequent Risk of Breast Cancer in a Population to Based Cohort of Japanese Women. Web. 13 October, 2012.
 http://www.medscape.com/viewarticle/733795

4. Use of Nutritional Therapies During Cancer Treatment: Benefits From Dietary Supplements. Web. 13 October, 2012.
 http://www.medscape.com/viewarticle/438531_7

5. Vitamin D May Help Breast Cancer Survivors Stay on Track. Web. 13 October, 2012.
 http://www.medscape.com/viewarticle/766273

6. Vitamin D Insufficiency Linked to Aggressive Breast Tumors. Web. 13 October, 2012.
 http://www.medscape.com/viewarticle/742303

7. Apigenin induces apoptosis via extrinsic pathway, inducing p53 and inhibiting STAT3 and NFκB signaling in HER2-overexpressing breast cancer cells. Web. 13 October, 2012.
 http://www.ncbi.nlm.nih.gov/pubmed/22527937

8. Apigenin blocks induction of vascular endothelial growth factor mRNA and protein in progestin-treated human breast cancer cells.
Web. 13 October, 2012.
 http://www.ncbi.nlm.nih.gov/pubmed/20551847

Breast Cancer Awareness and Dense Breasts

As October is known as Breast Cancer Awareness Month, it is time to get acquainted with your breasts. Many women have been told that they have "dense" breasts but they are not entirely sure what that means.  As breasts are often full of tissue, adipose, and tubes, it can be difficult to ascertain what is considered normal and when a lump is abnormal.

Doing a breast self-exam has been the subject of controversy as some experts believe it is not useful and do not recommend them. Yet many people know someone close to home who found a lump on their own that turned out to be cancer.

Doing a breast self-exam takes practice and requires doing it regularly at the same time every month to detect normal lumps and bumps from concerning or new ones.
 
It is not recommended that the exam be done before a menstrual cycle as typically breasts are more enlarged, cystic and tender which can be misleading for some. It is better to do the exam the week after the period has started.

Dense breasts are exactly that. They are denser because they contain less fat and more glandular and connective tissue, making it difficult to see through them on imaging.  This means on a routine mammogram, a woman with denser breasts has a slightly increased risk of having a lump missed simply because the technology cannot see through them. As a result, imaging centers may do additional screening with a breast ultrasound in order to be thorough.

Treatments for dense breasts are limited. It's always a good idea, though, to eat a healthy diet full of fruits, vegetables, good oils and fiber.  Research is still ongoing. However, anecdotally, high amounts of caffeine have been linked to denser breasts therefore reducing or eliminating might help. This includes caffeine in coffee, soda and chocolate.  Natural therapies associated with good breast health include evening primrose oil (at 1000-3000mg per day) and natural Vitamin E (at 200-400IU of mixed tocopherols per day).  Before you schedule your mammogram, have a breast exam done by your health care provider first. This way if anything suspicious is found, an ultrasound can be ordered as well.

Remember that breast tissue can extend along the sides of your ribcage and up into your armpit so be thorough when examining yourself. Start now. After all, it is Breast Cancer Awareness Month!
For a detailed description of breast self-examination see: http://www.whcenter.org/body.cfm?id=363

Article originally posted on: http://www.empowher.com/breast-cancer/content/breast-cancer-awareness-month-and-dense-breasts

References:
1. ASBS 2009: Breast Self-Exam as Accurate as Mammography, MRI in High-Risk Women. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/701881
2. FDA Approves First Ultrasound Tool for Dense Breasts. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/771147
3. Having Dense Breasts. Web. 30 September, 2012.
http://www.breastcancer.org/risk/factors/dense_breasts.jsp
4. Women's Health Series: Herbs of Special Interest to Women. Web. 30 September, 2012.
http://www.medscape.com/viewarticle/406683