A Natural Health Update for Women by Women

Don’t Delay – Talk To Your Doctor If These Happen To You…

2009-09-13T11:20:00.001-07:00

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.

Top 5 Reasons for CoQ10

2009-09-04T06:00:00.001-07:00

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.

Carotid Artery Screening: Serious Test or Serious Scam?

2009-08-23T10:23:00.001-07:00

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

5 Heart Healthy Reasons for Fish Oil

2009-08-17T20:12:00.001-07:00

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

Heart Palpitations - more than a flutter?

2009-08-10T21:18:00.001-07:00

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.

Chronic Pain? Look at Your Diet

2009-07-23T22:06:00.000-07:00

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.

Mammograms and Breast Cancer: Overdiagnosis?

2009-07-12T11:03:00.001-07:00

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.

Ovarian Cancer: Don’t Miss These Signs

2009-07-12T10:42:00.000-07:00

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.

Pre-Diabetes and Weight Gain

2009-07-05T20:05:00.001-07:00

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.

Can Fish Oil Help Depression?

2009-07-05T19:56:00.000-07:00

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.

Endometrial Cancer – What is it and what to look for?

2009-06-23T20:42:00.000-07:00

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.

Surviving Summer Naturally

2009-06-23T20:09:00.000-07:00

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.

Dealing With The Chronic Itch ‘Down There.’

2009-06-16T08:32:00.000-07:00

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.

What Increases Your Risk of Breast Cancer?

2009-06-10T19:02:00.001-07:00

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.

Inflammatory Breast Cancer: What Is It?

2009-06-10T19:01:00.000-07:00

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!

Viagra and Other Ways to Lower Stress

2009-05-19T08:16:00.001-07:00

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!

Take Probiotics And Get Skinny Post-Partum!

2009-05-11T22:02:00.001-07:00

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.

Ovaries Removed? Let’s Look At The Cancer Risks.

2009-05-11T21:48:00.001-07:00

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.

Feeling Anemic? Have Your Ferritin Tested

2009-04-30T18:42:00.000-07:00

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.

Natural Ways to Fight the Flu

2009-04-30T18:35:00.000-07:00

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.

Natural Remedies for the Allergy Season

2009-04-07T09:12:00.001-07:00

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.

Allergy Season Is Coming: Are You Prepared?

2009-04-07T09:11:00.000-07:00

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.

Alcohol and Cancer: What’s the Risk?

2009-03-09T21:41:00.001-07:00

“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.

5 Tips to Avoiding the Flu this Season

2009-03-09T21:20:00.000-07:00

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.

Magnesium: Why Everyone Needs This Mineral!

2009-02-24T09:13:00.001-08:00

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.

The Quality of Your Supplements: Worth it or Wasteful?

2009-02-24T09:12:00.001-08:00

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.

Estrogen Dominance: 10 Ways to Natural Balance.

2009-02-17T08:56:00.001-08:00

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.

Are You Chronically Dehydrated?

2009-02-17T08:26:00.001-08:00

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.

Adult Acne: Shouldn’t This Have Ended Years Ago?

2009-02-03T08:09:00.002-08:00

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.

Falling Asleep Naturally

2009-02-03T08:09:00.001-08:00

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.

Breast Thermography Part II: Common Questions

2009-01-20T09:07:00.000-08:00

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.

Breast Thermography: Another Approach to Healthy Breasts

2009-01-20T09:06:00.000-08:00

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.

The Top 10 Foods to Eat Organic!

2009-01-18T21:09:00.000-08:00

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.

Estrogen Balance and Broccoli - The Most Important Vegetable for Women.

2009-01-06T09:11:00.000-08:00

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.

5 Simple Health Habits That Won’t Break The Bank!

2009-01-06T09:10:00.000-08:00

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.

Vitamin D: Fights Fat and a Whole Lot More!

2008-12-02T10:15:00.000-08:00

Vitamin D is everywhere. You hear about it on the news, in magazines, even right here on empowher.com. Some tout it as the new super vitamin yet why are so many Americans deficient? It is fortified in milk, bread, cereals, and the sun right above our heads (unless you live in Portland like me) yet studies show even those living in the brightest spots are not receiving enough.

So let’s review…what is Vitamin D?

First of all, it is a fat soluble vitamin that is metabolized by ultraviolet light (particularly UVB) or from our diet. Vitamin D is taken into our liver where it is converted into 25(OH) Vitamin D3 (calcidiol) which is the major form in our body and the kind that we test. To become biologically active, it goes through an extra step in the kidneys where it turns into 1,25(OH) Vitamin D3 (calcitriol). This active form only hangs around for about 6 hours where as the testable form remains up to 2 weeks. Additionally, once activated, Vitamin D becomes a hormone.

But, Dr. Jones, I am a sun-bunny! I live for its’ warmth and love to be tan. Of course, but sunscreen with a SPF 8 and above eliminates 93-99% of your vitamin D absorption. This is why those living in Florida and southern California are depleted. The same holds true for people with darker pigmented skin. Melanin blocks absorption as well.

What does it do?

1) Vitamin D has a major role in calcium and phosphorus balance. This, of course, means we need enough to improve bone health, reduce fracture risk, and reduce bone pain.

2) It helps your body manage an autoimmune disorder such as rheumatoid arthritis, multiple sclerosis, lupus, and others.

3) There are receptors in the heart muscle so that it improves heart contractions and vascular tone. There are links to low levels and myocardial infarction risk.

4) It is important to your renin-angiotensin-aldosterone system which helps monitor blood pressure, electrolytes, and water balance in your body.

5) Vitamin D is potentially anti-cancer! There are receptors in your colon, brain, breast (and prostate for you male readers). Quoting directly from the research, “It has been documented that patients with the highest serum vitamin D levels had a 50% reduced risk of breast and colorectal cancer. A serum level of 52 ng/mL was associated with the greatest risk reduction of breast cancer. In colorectal cancer, it has been found that a serum 25(OH)D level of 34 ng/mL can reduce the incidence by half, and at serum levels of 46 ng/mL, the risk of colorectal cancer can decrease by two thirds.”
Wike-Malone R, Kessenich C. Vitamin D Deficiency: Implications Across the Lifespan. J Nurse Practitioners. 2008;4(6):448-456.

6) Sufficient levels are needed for those with periodontal disease in order to preserve the health of your teeth.

7) Feeling moody? There is an association between low vitamin D and PMS, seasonal affective disorder (low mood in the winter), and depression.

8) Sore Muscles? There are receptors in the muscles for vitamin D. Some patients with a fibromyalgia-like picture are actually deficient in this nutrient!

9) It is good for brain health. Migraine sufferers and epileptics have been shown to have low vitamin D values.

10) It helps fight fat! Lower vitamin D levels are associated with increased body fat in both the visceral and subcutaneous areas.

I highly recommend you request your 25(OH) Vitamin D3 levels are tested every year. The current recommendation for “sufficient” is above 30ng/ml. The research recommends higher than 50ng/ml for helping autoimmune disease and reducing cancer risk. Anything over 100ng/ml is considered too high.

Make sure you take your vitamin D3 (also known as cholecalciferol) with some fat for better absorption. Do not take it with your heartburn medication or any weigh-loss medications that blocks fat – this will reduce your vitamin D absorption.

According to the National Institute of Health, Office of Dietary Supplements, the current recommended daily allowance (RDA) of Vitamin D is 200-600 IU/day depending on your age. If your levels are low, you may need to temporarily increase this amount to 1000-4000 IU/day or more however, please make sure you are under the supervision of your doctor and repeating your vitamin D test every few months to see that your levels are increasing. Once you have reached your vitamin D goal, you can back off your dose.

References:
1.Wike-Malone R, Kessenich C. Vitamin D Deficiency: Implications Across the Lifespan. J Nurse Practitioners. 2008;4(6):448-456.
2. Murphy P, Wagner C. Vitamin D and Mood Disorders Among Women: An Integrative Review. J Midwifery Womens Health. 2008;53(5):440-446.
3. Hicks G, Shardell M, Miller R, et al. Associations Between Vitamin D Status and Pain in Older Adults: The Invecchiare in Chianti Study. J Am Geriatr Soc. 2008;56(5):785-791.
4. Wheeler S. American Headache Society 50th Annual Scientific Meeting: Abstract S33. Presented June 28, 2008.
5. Karakis I. American Epilepsy Society 61st Annual Meeting: Abstract 3.337. November 30-December 4, 2007
6. Kremer R. Vitamin D Insufficiency Linked to Increased Body Fat. J Clin Endocrinol Metab. Published online November 4, 2008.
7. Office of Dietary Supplements: http://ods.od.nih.gov/factsheets/vitamind.asp#h9

IVF and Birth Defects? Ugh!

2008-11-28T13:53:00.000-08:00

"The CDC reports that certain birth defects -- including heart wall problems and cleft lip/palate -- may be two to four times more common among babies conceived with assisted reproductive technology (ART) than babies conceived naturally. Those findings -- published in the advance online edition of Human Reproduction -- focus on in vitro fertilization (IVF) and intracytoplasmic sperm injection (ICSI)."

"The following types of birth defects were more common among babies conceived through ART:

*Septal heart defects: Twice as common among babies conceived by ART

*Cleft lip and/or cleft palate: 2.4 times as common among babies conceived by ART

*Esophageal atresia (birth defect of the esophagus): 4.5 times more common among babies conceived by ART

*Anorectal atresia (birth defect in the anal/rectal area): 3.7 times more common among babies conceived by ART

Those findings, which take into account other risk factors, only applied to single births, not to twins, triplets, or other multiple births.

But the CDC points out that multiple births are associated with ART and with birth defects."
Article pulled from, WebMDHealth, November 17, 2008

The researchers are unsure if assisted reproduction in itself is to blame for the increase in birth defects. In fact, new studies looking at men and women with sub-optimal fertility are being considered.

It is very important that men and women looking for fertility help really examine every angle of their health before doing IVF or ICSI. I say this not to divert you from these procedures but to make sure your egg and sperm are at their healthiest when you proceed.

Remember it takes about 3 months for an egg and 72-ish days for a sperm to fully mature. Plan about this far in advance for the healthiest chances!

Smoking and Hot Flashes

2008-11-28T13:50:00.000-08:00

"Cigarette smoking is associated with hot flashes, higher androstenedione levels, a higher total androgen-to-total estrogen ratio, and lower progesterone levels in women who are not postmenopausal, according to the results of a cross-sectional study reported in the November issue of Obstetrics & Gynecology."

This means that smoking increases your hot flashes, increases your DHEA and testosterone, screws with the hormonal balance and lowers your precious progesterone levels. Not good ladies! Please keep this in mind when deciding to quit in the new year.

Food Allergy vs. Food Intolerance: Which are you?

2008-11-18T09:16:00.000-08:00

A common question I ask my patients is, “Are there any foods that you avoid?” The answers range anywhere from “absolutely not” to a very long list. I ask this question because I find the things you put in your mouth may be affecting all of those symptoms you just described.

Fatigue? Gas and Bloating? Headaches? Constipation? Rashes? Acne? Joint pain? PMS?
Yes – they can all be food related.

As the commercials on television will tell you (and it is true) 70%-80% of your immune system lives right around your intestines. It is a smart maneuver in human design because anything you eat, breathe, swallow, and drink goes right into your gastrointestinal tract. Therefore the cereal you had for breakfast is evaluated just the same as the flu-bug you inhaled while waiting in line for coffee…then your immune system has to decide - friend or foe?

Many of us would assume the flu-bug must be destroyed and the cereal can live to see another day, right? Well, what if you put milk in your cereal and you shouldn’t have milk? What if your cereal is made up of wheat flour and you’re sensitive to wheat? What if your cereal also has soy crunchies for extra protein and soy is the enemy?
What if you didn’t know?

There are two main types of responses that can occur. One is the typical ‘food allergy.’ Most common examples are the people who eat nuts and have an anaphylactic reaction, drinking citrus juice causes their lips to swell up and dairy sends them running for the bathroom. It is an immediate response and governed by an immune antibody called, IgE.

The second type of response is non-IgE-mediated or known as IgG. This is a delayed response and may not produce a symptom for 2 hours to 48 or even 72 hours. This means if you drink a glass of milk on Monday, you may not notice any symptoms until Tuesday or Wednesday. What if you drink a glass of milk all the time? Then these symptoms could be a problem everyday because you are stringing along your delayed responses.

Remember that not all food related symptoms are intestinal problems. I commonly hear patients report no gas and bloating, no constipation and no diarrhea. Then they complain of being tired all the time, mild headaches that come and go, dry skin, bad PMS, hot flashes, chronic stuffy nose or constantly clearing their throat….this can be food related too.

A quick peak in the research shows overwhelmingly that the most common allergies (IgE) are Peanuts, Tree Nuts (cashews, almonds…etc.), Seafood, Wheat, Dairy, Egg and Soy. Interestingly enough, these are also the most common intolerances (IgG) just a slightly different order: Wheat, Dairy, Soy, Egg, Seafood, Tree Nuts, and Peanuts.

In my experience, I see smaller odd-ball foods too that produce large ‘Ah-ha!’ moments when discovered on testing. “Dr. Jones – I eat that everyday!” “Dr. Jones, I grew up on those.” “Dr. Jones, I take that as a supplement.”

So what do you do? First consider getting tested for both IgE and IgG food categories. Many doctors are familiar with the IgE testing but not with IgG testing so you may have to do some research. If you can not test then the easiest and cheapest is straight forward elimination. I recommend taking the top two, wheat and dairy, and get them out of your diet. I am not kidding. Go on a wheat-free, dairy-free diet for a full month and see how you feel. There are several resources on-line and many grocery stores now that offer a variety of options. You will not starve – I promise.

Of course the food you eat is probably not responsible for ALL of your symptoms but it could be perpetuating an unhealthy cycle. For example, allergies and intolerances might not be the only reason for your joint pain but the inflammations they produce make your pain that much worse.

If you are going to eat three meals a day anyway, then you might as well make them worth your while. Say good-bye to foods that are not benefiting your health and take note of the changes in your symptoms. You just might have an “Ah-ha” moment too.

The HPV Vaccine – What do you need to Know?

2008-11-11T09:58:00.000-08:00

By now most everyone has seen the commercials on television about the most common HPV vaccine called Gardasil. HPV stands for the Human Papillomavirus and is responsible for both genital warts and abnormal changes on your pap test including cervical cancer. Even though there are hundreds of different strains, HPV-16 and HPV-18 account for 70% of cervical cancer while HPV-6 and HPV-11 cause 90% of genital warts. Therefore, these four strains are the basis for Gardasil’s protection.

The vaccine is not a live-virus but a “virus-like” particle that will still stimulate a woman’s immunity against these four strains of HPV. The company, Merk, reports girls between 9-26 years old can receive it. Lately, there are reports that women up to 45 years old are also seeing benefits.

The vaccine does not protect everyone – especially if you already have these most common strains of HPV or if you have a different, less common strain. Also, it is not meant as a treatment should you acquire genital warts or an abnormal pap. Currently, the vaccine is not recommended for pregnant women and is still being studied on men. Additionally, those who have yeast sensitivities should not receive Gardasil as it is a component of the vaccine.

The company states that girls, ideally between the ages of 11 and 12, who are not yet sexually active should start the first of the three rounds of vaccinations. The schedule of injection should occur over the next 6 months and costs about $125 per dose. A woman can still receive the vaccination up to 26 years old even if she is sexually active and has one of the common HPV strains because she could develop protection against the other three.

Once a woman has been vaccinated, it is not yet known how long the effects will last or if she will need a booster shot. Also, it is not a replacement for her yearly pap test.
.
The most common side effects at the site of injection are pain, swelling, and redness. Systemically, women frequently experience fever, nausea, itching, dizziness, vomiting, headache and fainting. Additionally, when you look on the ‘Vaccine Adverse Events Reporting System,’ also known as VAERS, there are many reports of more serious effects such as anaphylaxis, neurological problems, autoimmune disease, seizures, heart problems and even death.

The ingredients in Gardasil are as reported: 225mcg of aluminum, 9.56mcg of sodium chloride, 0.78 mg of L-histidine, 50 mcg of polysorbate 80, 35 mcg of sodium borate, <7mcg yeast protein per dose, and water for injection. The product does not contain a preservative or antibiotics. It is mercury free.

Please review each ingredient and assess if they could trigger an adverse reaction in you before signing-up for the vaccine. A quick search for sodium borate, aluminum and polysorbate 80 did not bring up the healthiest information and may contribute to the reported side effects. For example, there is only 35mcg of sodium borate however the government still has it listed as ‘hazardous’ on the Material Safety Data Sheet webpage.

Before deciding on any vaccine, I urge you to do your due diligence and research what you can. Go directly to the company site and read the fine print available as product or prescribing information. Go to the VAERS website and read the adverse events reports that are made available and talk with your doctor about whether the vaccine is right for you or your daughter. Ultimately, it is your decision because it is your health.

References:
www.cdc.gov/std/hpv/STDFact-HPV-vaccine.htm
www.gardasil.com
www.vaers.hhs.gov
www.sefsc.noaa.gov/HTMLdocs/SodiumBorate.htm

HPV: The Basic FAQs You Need to Know.

2008-11-08T09:23:00.000-08:00

HPV stands for the Human Papillomavirus and is currently the most common sexually transmitted infection worldwide.

The Centers for Disease Control estimates that nearly 20 million Americans between age 15 and 24 years old have HPV. This is the virus that causes genital warts as well as those abnormal changes on your pap test that can lead to cervical cancer.

There are many strains of HPV with some remaining dormant, not doing anything (that we know of), and others causing problems.

When you go for your pap test, you can have your healthcare practitioner include a ‘high-risk HPV test’ for greater accuracy about whether you have HPV in your cervical area. It’s the ‘high-risk’ HPV that causes abnormal cells to occur on your cervix and can lead to cervical cancer.

How likely are you to acquire HPV?
Well, the lifetime risk in sexually active people is about 80-85%...which is a lot.

Does this mean you will automatically develop cervical cancer? Absolutely not!

The prevalence of HPV infections is greatest in young, sexually active women between the ages of 20 – 24 years old with the next highest rate being 15-19 years old.

The kicker though is figuring out exactly where your HPV infection came from if you’ve had 2 or more sexual partners. The virus can lay dormant for many years before causing an abnormal pap test. Because men are often asymptomatic, you could be well into your 30’s, 40’s and even 50’s before something comes up and it may be from a sexual encounter during your teen years.

Here’s the great thing – 80% of HPV infections are transient, asymptomatic and resolve without any treatment. In fact, the average length of infection is about 4-6 months. However, there are many risk factors that promote HPV you can prevent.

1)Stop smoking!! Research shows that the link between smoking and HPV is extensive. The number of cigarettes per day and number of years smoking correlates with the severity of your HPV infection.

2)Re-think your hormonal contraception. The estrogen in your pill, ring or patch is contributing to your HPV infection.

3)Having sex at an early age (before 16) exposes your cervix to HPV sooner.

4)Multiple sexual partners increase your risk of HPV exposure. Even if your numbers are low, what are the numbers of your partner?

5)Watch your waistline – some studies are linking obesity with increased chances of cervical adenocarcinoma – a type of cancer.

6)HPV is a contact sport – it is spread when skin touches skin. If you use condoms 100% of the time you are 70% less likely to acquire HPV.

7)Get other testing – having HIV or Chlamydia greatly increases your chance of a more invasive HPV infection.

8)Get your pap test! Have your healthcare provider include the high-risk test for HPV.

To see more visit: www.empowerher.com

References:
1 .www.cdc.gov/std/hpv/.htm
2. J Midwifery Womens Health 49(1):4-13,2004 © 2004 Elsevier Science, Inc
3. Tolstrup J, Munk C, Thomsen BL, et al. The Role of Smoking and Alcohol Intaqke in the Development of High Grade Squamous Intraepithelial Lesions Among High Risk HPV Positive Women. Acta Obstet Gynecol Scand 2006;85(9):1114-9.
Cancer. (Medscape Ob/Gyn & Snyder U. A Look at Cervical Women’s Health 2003;8(1).
4. Montero JA, Larkin JA, Houston SH, Toney J. Examining the Complex Relationship of Human Papilloma Virus to Cervical Dysplasia and Carcinoma. Medscape General Medicine 1(2). 1999.
5. Santelli JS, Brener ND, Lowry R, Bhatt A, Zabin LS. Multiple Sexual Partners Among U.S. Adolescents and Young Adults. Family Planning Perspectives 1998, 30(6):271-275.
6. Winer RL, Hughes JP, Feng Q, et al. Condom Use and the Risk of Genital Human Papillomavirus Infection in Young Women. N Engl J Med 2006;354(25):2645-54.
7.Lacey JV, Swanson CA, Brinton LA, et al. Obesity as a Potential Risk Factor for Adenocarcinomas and Squamous Cell Carcinomas of the Uterine Cervix. Cancer 2003; 98(4):814-21.
5) Windstar, K, Jones, C. Risk Factors potentiating HPV Pathogenesis; and Evidence of Natural Treatment Options. Lecture August 2008, American Association of Naturopathic Physicians.

Slow down there speedy!

2008-10-26T20:25:00.000-07:00

Are you the first one done at a meal?
Wiping your mouth in satisfaction while others are still cutting their meat?
Do people make fun of the fact that you "inhale" rather than "chew?"

Well keep reading and start chewing...s-l-o-w-l-y!
A recent study in the British Medical Journal found that eating quickly until full tripled your chances of being overweight! They cited cheap, fast food and eating in front of the television as major contributors to absent eating.

Chewing your food starts the digestion process. What you don't chew up into itty-bitty tiny pieces from your mouth makes more work for your stomach then small intestines. This leads to indigestion, malabsorption, gas and bloating plus all those other unpleasant intestinal problems.

Here's a little trick - chew each bite at least 30 times! I'm not kidding. Put your fork down between takes or set the burger/sandwhich back on the plate while you chew.

And stop drinking a lot of fluids with your meals - this dilutes your digestive juices! Take a few sips if you need to but pounding a large soda, glass of water or iced tea makes it that much harder to digest those large pieces into tiny particles for absorption.

October 17th is National Mammography Day!

2008-10-19T21:09:00.000-07:00

Mammograms detect 80 percent to 90 percent of breast cancers in women without symptoms, and all women 40 and older should get a yearly mammogram, says the American Cancer Society.

Many of my patients are concerned about the radiation exposure to their breasts and often question whether they need to go EVERY year.

"Dr. Jones - I don't feel a lump."
"Nobody in my family has breast cancer."
"I'm pretty healthy, I think I would know if I had breast cancer."

These are quotes I hear all the time. Then, of course, they want to know my opinion.

Well here goes.

Yes, I know you do not have breast cancer in your family and yes I realize you will be exposing very sensitive tissue to some radiation however right now there is no perfect test and if you do not have a palpable lump yet mammogram picks it up and it's cancer...there is a very very good 5 year survival rate.

For example, a Stage 1 breast mass is about 2 centimeters or less. If you have larger breasts, there is a good chance you will not feel it when you do your breast exam. A stage 1 breast mass that is addressed has a near 100% 5 year survival rate.

Here's the other kicker, 70% of women diagnosed with breast cancer had NO KNOWN RISKS other than being a woman. How's that for statistics!

I also realize that not all breast masses are cancerous and may show up on a mammogram causing some concern...but what a relief when it's just a cyst or fibroadenoma!

There are other additional breast options such as thermography. It's a pretty neat tool to be used along with mammograms and may be able to detect hormonal changes or cancer years before traditional screening.

I'm also going to advocate for healthy diets and lifestyles, good functioning livers and bowels to clear out toxins and stress reduction to save your sanity.

That's my opinion and I'm sticking to it.

Mayan Abdominal Massage: Love it!

2008-10-05T20:25:00.000-07:00

What is this wonderful technique of massage? And why is it called Mayan Abdominal? Well, this Massage is founded on the ancient Mayan technique of abdominal massage. It is an external, non-invasive manipulation that repositions internal organs that have shifted, thereby restricting the flow of blood, lymph, nerve and chi.

For women, it specifically helps all kinds of symptoms such as: painful periods, heavy periods, tilted uterus, irritable bowel, constipation, fertility challenges, endometriosis, low back ache and many others.

Normal or Tilted?
Normally the uterus leans slightly over the bladder in the center of the pelvis, about one and a half inches above the pubic bone.

Uterine ligaments are made to stretch in order to accommodate a growing fetus inside and to move freely when the bladder or bowel are full. Due to a variety of reasons, the ligaments and muscles can weaken and loosen, causing the uterus to fall downward, forward, backward or to either side.

Often times women are told their uterus is “tilted” or “prolapsed” and that it is normal. Unfortunately this change in position causes many uncomfortable symptoms and most doctors do not have a way to shift the uterus back into place. This results in a list of drugs and pills to stop the symptoms.

What about the cause?
This is where the massage comes into play! By shifting your uterus into the correct spot - blood, lymph, nerve conduction and energy are able to freely flow back into the places they are suppose to be.

This massage is wonderful for almost everyone! As I said before, it is external and non-invasive. You lay on a regular massage table and enjoy the benefits of having your core worked.

To learn more about this great technique, visit www.arvigomassage.com

It's September Already?? Let's be Empowher'd!

2008-09-21T14:15:00.000-07:00

Things have been busy this summer in Oregon but I vow to stay focused on my writing and informing you of all the latest and greatest on women's health. To help me do this, I have just been asked to be a weekly contributor to the women's health website, www.empowher.com.

The site is for you and all about you! How cool is that? Plus it ranks right up there with my philosophy about women's health - you need to be properly informed in order to make any decisions.

The site is going through some changes as it's relatively new so stay on the look-out for my articles coming in October 2008 AND a new updated, more user friendly look.

Thyroid and Heart Disease - beyond the basics.

2008-05-26T14:11:00.000-07:00

Do you feel as if you have many symptoms of a thyroid disorder but every time you have the lab test done, you're told it's "fine."

You've got it all - the cold hands and feet, the inability to lose weight despite a healthy diet AND exercising at least 30 minutes most days of the week, tendency towards constipation, dry hair, dry skin, feeling sluggish and tired.... yet why are you considered "normal" or "fine?"

It's my opinion that a complete thyroid test should be run on everyone (men too) every couple of years especially after major events such as birth, menopause, trauma, stresses...etc.

What do I mean by complete?

I mean running the TSH (thyroid stimulating hormone) plus the two free hormones - Free T4 and Free T3. In addition, I always would run an adrenal salivary test (www.salivatest.com) because the adrenals and the thyroid talk non-stop like teenagers on myspace!

This may help to uncover sub-clinical hypothyroidism as well. That means you aren't exactly overt hypothyroid but you're almost there.

As a Naturopathic Physician, I believe it's important to pull you away from the cliff before you get too close and fall off. That's the difference between sub-clinical and overt.

Why is this important? Well, you can have all those symptoms as described above and only be "sub-clinical" or edging closer to the cliff.

Plus, in the April 28, 2008 issue of the Archives of Internal Medicine they reported that sub-clinical hypothyroidism can have a higher risk of coronary heart disease (CHD) death than women with normal thyroid function.

Does this mean you will have to go on thyroid replacement? Not necessarily but it's important you talk with your health care practitioner about your options.

Women and Heart Attacks - Differing Symptoms?

2008-05-06T22:41:00.000-07:00

What happens if you suddenly start to feel tired, nauseated, and jaw pain? What would you think?

According to a recent study on 25,755 men and women in 14 different countries, women often presented with 'atypical symptoms' and 'invisible' blood vessel blockages yet other test results confirmed they were having a heart attack, according to the study published online in the journal Heart.

To compound this, women often receive less work-up and less treatment than men!

The following is from the article:
Women with the same level of coronary artery disease as men were significantly less likely to receive drugs or statins that help prevent future heart attacks, the study said.

Women were also less likely to get an angioplasty or a stent to open up their blood vessels, no matter the gravity of their blockages, it said.

The women in the study with more advanced coronary artery disease were more likely than men to have suffered another heart attack or died within six months of their initial heart or angina attack.

Female patients also often described different symptoms than men when first reporting to hospital.

While 94 percent of men and 92 percent of women reported feeling chest pain, female patients with no chest pain were more likely to describe "atypical" symptoms such as nausea and jaw pain, the study said.

What do you do? First, if you experience any strange symptoms that sound like the ones in this article, either have someone take you to a hospital or call 9-1-1.

Second, demand equal health care. Make sure you receive an appropriate work-up for a heart attack and then the appropriate treatment!

It's your health that is at risk here no matter what sex you are!

Diet determines gender? Read on...

2008-04-23T06:58:00.000-07:00

As some of you may know, I get all of my worldly news from the Yahoo! front page. If it's not on there I might not know about it....

Having said that I woke up this morning and found the following title, "Mother's diet can help determine sex of child: study"

I have been saying for years that there is a trend towards female babies but my friends and fellow doctors thought I was crazy. This study looked at 740 women in Britain who did not know the sex of their unborn baby and asked them details about their diet.

What they found is very cool!

*Fifty-six percent of the women in the group with the highest energy intake had sons, compared to 45 percent in the least-well fed cohort.

*Beside racking up a higher calorie count, the group who produced more males were also more likely to have eaten a wider range of nutrients, including potassium, calcium and vitamins C, E and B12.

*The odds of an XY, or male outcome to a pregnancy also went up sharply "for women who consumed at least one bowl of breakfast cereal daily compared with those who ate less than or equal to one bowl of week," the study reported.

They report that previous research has shown -- despite the rising epidemic in obesity -- a reduction in the average energy uptake in advanced economies. The number of adults who skip breakfast has also increased substantially.

They say this is a built-in evolutionary mechanism...because women traditionally can handle the tougher times and can still reproduce then female babies are more commonly born.

The author says, if a mother has plentiful resources, then it can make sense to invest in producing a son because he is likely to produce more grandchildren than would a daughter, thus contributing to the survival of the species.

What does this mean?

It means that your diet will 'potentially' influence the gender of your baby. It means, while you are trying to become pregnant to eat a healthy diet, do not skip breakfast, avoid alcohol, smoking and coffee completely and take care of your body!

It means that if you take care of yourself through your diet then evolution recognizes that you are healthy...and that is ultimately what you want to be.

Plastic - Potentially Toxic?

2008-04-15T20:08:00.000-07:00

The federal National Toxicology Program said Tuesday that experiments on rats found precancerous tumors, urinary tract problems and early puberty when the animals were fed or injected with low doses of the plastics chemical bisphenol A.

This is something that environment groups have known for years...but what is it?

Bisphenol A is a chemical found in shatter-proof hard plastics such as baby bottles, storage containers, water bottles, food containers...etc. The idea is that it is an "endocrine disruptor" in that it mimics the actions of estrogen.

Eek! The world does not need more estrogen! Our kids do not need more estrogen!

According to the article, the CDC reports that more than 90 percent of Americans are exposed to trace amounts of bisphenol. The chemical leaches out of water bottles, the lining of cans and other items made with it.

One state, New Jersey, has already passed a bill banning the sale of plastic with bisphenol in it. Canada's health system is also doing similar research and looking to report their findings soon.

What can you do?

Don't use plastic. If you must use plastic then absolutely do not store anything hot in it. Do not put hot food or liquid in the plastic because it will leach out 55 times faster!

Use glass containers to both drink out of and store your food.

Here's to a healthier you and a healthier environment!

Vitamin D - Much More than a Sunny Day!

2008-04-12T15:17:00.001-07:00

Did you know that Vitamin D is really a super powered steroid hormone with multiple functions in your body beyond correcting rickets disease?

Did you know that even if you stand outside in the sun chances are you don't absorb very much because you're wearing sunglasses and SPF sunblock which limits Vitamin D from entering your body?

Did you know common symptoms of vitamin D deficiency are muscular weakness, feeling of heaviness in the legs, chronic musculoskeletal pain, easy tiring, fatigue, and low mood in the darker/dreary seasons?

Did you know that optimal levels of Vitamin D 'may' help with some cancers, the flu, autism, asthma, multiple sclerosis and cardiovascular disease in addition to curing rickets and osteomalacia?

Do you know what your Vitamin D levels are?

A most brilliant article came out in the March 2008 Alternative Medicine Review entitled, Use of Vitamin D in Clinical Practice by Dr. John Cannell and Dr. Bruce Hollis. According to the authors, healthy humans should be supplemented with enough vitamin D or exposed to enough ultraviolet B (UVB) radiation to achieve 25(OH) vitamin D levels of 40-70 ng/mL year-round.

But I get plenty of sun-time, you say?

Factors affecting UVB exposure and the skin's production of Vitamin D include latitude, season of the year, time of day, air pollution, cloud cover, melanin content (how dark is your skin), use of sunblock, age, obesity, and the extent of clothes covering your body.

Because melanin in the skin acts just like a sunscreen, dark-skinned individuals need much longer UVB exposure than fair-skinned folks. Also, body fat absorbs vitamin D right into those fat cells without letting the rest of the body use this great hormone.

Okay, I get it so what type of lab-work should I have done?

Ask your doctor for a 25,OH Vitamin D test (do NOT get the 1,25,OH vitamin D test). Optimal levels are between 40-70 ng/mL although many researchers and clinicians aim for above 50 ng/Ml.

What if I am deficient?

Many health providers who do not know about vitamin D will worry about vitamin D toxicity which is second to an elevated level of calcium in your body. This is VERY uncommon but begins to occur when your vitamin D levels reach and exceed 150 ng/ml. Remember, you want to be somewhere between 40-70 ng/mL.

Keeping in mind your risk of skin cancer, getting outside and enjoying the sun in small increments without sunblock is a great way to increase your levels. Once you get a bit of unblocked sun...you can rub on your SPF sunscreen and/or cover-up and continue with your activity.

If you plan on taking vitamin D supplements, always do so under the supervision of a healthcare provider and make sure you are monitoring your vitamin D and serum calcium levels every 3-4 months when taking higher levels. Make sure your supplement is D3 or cholecalciferol and NOT the inferior form D2 or ergocalciferol. D2 (ergo) is not human vitamin D, acts much weaker, is not normally present in humans, and produces metabolic by-products not normally found in humans.

Before you go supplementing with vitamin D above 2000 IU/day, get your labs done and talk with a healthcare provider who is skilled at the ins and outs of this powerful vitamin hormone.

Three cheers for Vitamin D!

Big belly? No memory? How they are connected.

2008-03-30T10:15:00.000-07:00

Everyone knows that having the typical "apple" shape where your belly is larger than your hips is worse for your health down the road. All that fat centered around your organs and hanging over your pants can lead to heart disease and blood sugar problems like insulin resistance and diabetes. But can it cause dementia as well? Researchers say "yes!"

In the March issue of Neurology, they found that total body weight is a strong predictor of dementia, conferring a 75% increased risk among those with the highest BMI! Eek!
They also found that individuals who were both obese and who had a large belly were 3.6 times more likely to develop dementia than those of normal weight and belly size.

The thing is, visceral fat (there in your belly) is actually quite active! It produces hormones and inflammatory markers AND is a storage place for toxins. Now they are finding it can really play havoc on your brain.

Dementia is the loss of mental skills that affects your daily life. It can cause problems with your memory and how you plan. According to Wikipedia, it's the progressive decline in cognitive function due to damage or disease in the brain beyond what might be expected from normal aging.

Alzheimers is the most common form of dementia but stroke, tumors, head injuries, hypothyroidism and low Vitamin B12 can also be the cause.

If you find your memory isn't what it used to be, make an appointment with your doctor and start healthy habits that will get rid of that belly fat!

Stopping HRT - Are you still at risk for cancer?

2008-03-29T09:15:00.000-07:00

After the big Women's Health Initiative (WHI) study that came out a few years ago, women around the world have been wondering, am I still at risk for breast cancer? I stopped my estrogen and I stopped my progestin (fake progesterone) so now what?

In the March 8th issue of the Journal of the American Medical Association (big deal to get published in here!) the news was not so good. Immediately stopping these hormones lowered cardiovascular risks such as heart attacks and blood clots. This is a good thing. However, they also found that women who took HRT remained at a higher risk for breast cancer even up to 3 years after stopping!

The study happened between 2002 and 2005. Being that it is 2008, the study does not say if it was ongoing and the effects of HRT after 3 years, ie. from 2002 - 2008.

What can women do? Be diligent! Go get your breast exams and mammograms! Eat healthy, exercise, limit your alcohol intake, limit your estrogen exposure, drink plenty of filtered water and perform monthly breast self exams (or have your partner do it!)

I have a good friend who went to the doctor for her yearly check-up. She brought her husband for moral support. During the breast exam, the doctor found a lump and remarked if my friend had ever felt it? Was it new? Had it been growing? How long had it been there? My friend was at a loss for words...she didn't know.

Suddenly her husband piped in, "I've been feeling that lump for awhile now. It hasn't grown. It hasn't changed."

The moral of the story is communication!! The lump turned out to be normal but had he told her about it, she would have been in for evaluation much sooner. I now tell all of my patients this story so they will let their significant others know a breast exam can be both fun AND medical at the same time!

Born earlier than 37 weeks? How it affects the future!

2008-03-29T08:52:00.000-07:00

When you're pregnant, sometime it seems like that baby is never going to come out! Your friends, family and even doctor will tell you that when the time is right it will happen as it should. However, there are instances when you may go into labor prematurely and not have a choice in the matter. And then you hear of moms scheduling their c-section 'out of convenience' either for them or for the doctor.

Has anyone looked at what happens long-term when a baby is born pre-maturely? Were you or your partner born pre-maturely?

In the March 26th issue of the Journal of the American Medical Association (this is a big-deal place to get published!) researchers looks at 1,167,506 singleton births (not multiples like twins) to establish what happens long-term with their health and future reproduction. Of those millions kids, 5.2% were born early (before 37 weeks).

What they found was astonishing! Mortality rate (number of deaths in a given population) was highest for a shorter gestation which in this study was anything between 22 - 36 weeks. Infant mortality rates (age < 1 year) were increased in all age categories of preterm girls and boys vs term children. Girls born at 28 to 32 weeks' gestation vs term had higher mortality rates through age younger than 1 year while boys born at 28 to 32 weeks' gestation vs term had higher mortality rates through age 12.9 years!! That's almost 13 years old for boys!

Girls and boys born at 33 to 36 weeks' gestation vs term had higher mortality rates up to age younger than 1 year.

What about future fertility? How does a pre-term birth affect their ability to reproduce when they are grown-up and ready (or not)?

Unfortunately, reproduction rates were lower for preterm vs term women of 22 to 27 weeks' gestation (25%) and 28 to 32 weeks' gestation (59.2%) while reproduction rates were lower for preterm vs term men of 22 to 27 weeks' gestation (13.9%) and 28 to 32 weeks' gestation (38.6%).

If you are planning a pregnancy and finding fertility difficult, find out if you or your partner were born early...it may play a major factor.

If you are pregnant - take it from the researchers and allow your baby to stay in the bun unless medically necessary.

The Fertility Diet and Lifestyle Factors

2008-03-28T10:39:00.000-07:00

In the November 2007 issue of Obstetrics and Gynecology, the researchers looked at 17,544 women ages 25 to 42 years old to see how diet and lifestyle affected their fertility...especially when it came to an ovulation disorder. What they found supported the recommendations that I have been making in my practice for my fertility patients.

First of all, fertility concerns affects 1 in 6 couples and ovulation problems are the cause 18-30% of the time. In order for sperm to meet egg and create a baby the egg must first be released from the ovary and travel into the tube. If the egg is not released (no ovulation) then the sperm are unfortunately out of luck.

The Fertility Diet as described by the article includes higher amounts of mono saturated fats (olive oil, olives, avocados, and many nuts and seeds), vegetables and higher fiber/low-glycemic carbohydrates (actual whole grains).

The article also found that women who had a healthy Body Mass Index (BMI) of 20-24.9 had a lower risk of infertility than those women with a BMI below 20 or above 30. To calculate your BMI, visit www.cdc.gov/nccdphp/dnpa/bmi. You will need your height and current weight.

The risk for ovulatory infertility was lower for each additional low-risk lifestyle habit followed, up to 69% lower risk for women adhering to 5 or more habits. This includes smoking, exercise, alcohol consumption, coffee consumption, weight control and diet.

They did conclude that diet composition had a greater impact on fertility than either BMI or vigorous physical activity alone.

***In order too maximize your fertility outcome, why not incorporate all 3 into your lifestyle? 69% lower risk are pretty good odds. While you're at it...make sure you include your partner in these changes to improve their fertility as well.