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.
Tuesday, February 24, 2009
The Quality of Your Supplements: Worth it or Wasteful?
Research reports that over 60% of Americans are on some sort of supplement, whether it be a multi-vitamin, vitamin C, calcium, or herbs specific for a condition. How do you know that the multi-vitamin you buy from a discount grocer is of the same quality you would find at a doctor’s office or on-line?
I hear all the time about ‘super-size’ vitamins where my patients find and buy 1000 capsules of fish oil for $5.99 or 500 tablets of calcium for $7.50. While I agree that you can’t beat the bang for your buck, I do question the absorption ability and quality of what you are swallowing. Imagine taking in all of those pills everyday only to have them flushed out in your urine with only a trace actually used by your body.
The FDA does not monitor the contents or purity of nutritional supplements unless the company makes outrageous claims such as ‘cures cancer,’ so what should you look for?
1)Does the tablet even dissolve? Put your vitamin tablet in a little lemon juice or apple cider vinegar. Does it dissolve in 30 minutes? If not, then it is sitting in your stomach too.
2)Is the company using the cheapest, least absorbable form? Calcium Carbonate, Magnesium Oxide, the dl-alpha-tocopherol form of Vitamin E, ergocalciferol form of Vitamin D (D2) are not what you want to read on the label.
3)Does the company test for impurities? Fish and flax oil, in particular, may contain pesticides, herbicides, heavy metals and are prone to rancidity. Who wants to swallow a capsule of rancid oil everyday?
4)Look the company up online. Where does it buy the raw ingredients from? And then does the company test all of their raw ingredients to make sure what comes in the bottle is exactly what it says on the label? Or is the company taking the word of the raw ingredient manufacturer. I hear all the time of companies sending the wrong thing, labeling the wrong ingredient, or accidentally mixing a few things up. How do you know you’re getting calcium in a capsule and not vitamin C?
5)Look at independent sites such as www.consumerlab.com for reviews, or check to see if the company USP or NF seal (US Pharmacopoeia or National Formulary standards for that product). If it’s GMP (or Good Manufacturing Practice), then the actual facility has been checked out and approved. GMP does not look at quality of the actual supplement.
I know there are hundreds, if not thousands, of companies out there. Talk with a qualified practitioner who works with nutritional supplements for guidance and really do your homework. Your health will thank-you in the end.
I hear all the time about ‘super-size’ vitamins where my patients find and buy 1000 capsules of fish oil for $5.99 or 500 tablets of calcium for $7.50. While I agree that you can’t beat the bang for your buck, I do question the absorption ability and quality of what you are swallowing. Imagine taking in all of those pills everyday only to have them flushed out in your urine with only a trace actually used by your body.
The FDA does not monitor the contents or purity of nutritional supplements unless the company makes outrageous claims such as ‘cures cancer,’ so what should you look for?
1)Does the tablet even dissolve? Put your vitamin tablet in a little lemon juice or apple cider vinegar. Does it dissolve in 30 minutes? If not, then it is sitting in your stomach too.
2)Is the company using the cheapest, least absorbable form? Calcium Carbonate, Magnesium Oxide, the dl-alpha-tocopherol form of Vitamin E, ergocalciferol form of Vitamin D (D2) are not what you want to read on the label.
3)Does the company test for impurities? Fish and flax oil, in particular, may contain pesticides, herbicides, heavy metals and are prone to rancidity. Who wants to swallow a capsule of rancid oil everyday?
4)Look the company up online. Where does it buy the raw ingredients from? And then does the company test all of their raw ingredients to make sure what comes in the bottle is exactly what it says on the label? Or is the company taking the word of the raw ingredient manufacturer. I hear all the time of companies sending the wrong thing, labeling the wrong ingredient, or accidentally mixing a few things up. How do you know you’re getting calcium in a capsule and not vitamin C?
5)Look at independent sites such as www.consumerlab.com for reviews, or check to see if the company USP or NF seal (US Pharmacopoeia or National Formulary standards for that product). If it’s GMP (or Good Manufacturing Practice), then the actual facility has been checked out and approved. GMP does not look at quality of the actual supplement.
I know there are hundreds, if not thousands, of companies out there. Talk with a qualified practitioner who works with nutritional supplements for guidance and really do your homework. Your health will thank-you in the end.
Tuesday, February 17, 2009
Estrogen Dominance: 10 Ways to Natural Balance.
Estrogen dominance occurs when your levels of estrogen are higher than your progesterone. These two hormones like to live in a nice, healthy balance so that you get the benefits of both. If your progesterone drops down or your estrogen shoots up, you suddenly find yourself full of symptoms such as PMS, heavy periods, longer periods, clots, weight gain, breast tenderness, mood swings, and potentially estrogen dominant cancers.
Here are simple ways to reduce your risk of estrogen overload:
1) Non-organic/non-free range cattle & poultry are fed estrogen like hormones to grow and become meatier. Make the switch to free-range, hormone-free meat and dairy products.
2) Non-organic vegetables have pesticide residues with an estrogen like chemical structure. Make the switch to organic and avoid these chemicals.
3) Extra hormones, such as birth control and estrogen replacement can increase estrogen. Talk with your doctor about other options or utilize this list for balancing help.
4) Petrochemicals and Parabens in creams, lotions, soaps, shampoos, perfume, hairspray, room deodorizers…etc. can all act like estrogen and mimic its actions. Choose more environmentally safe products without these chemicals.
5) Eat liver friendly foods such as artichokes, onions and garlic, salad greens (not just iceberg lettuce!), ground up flax seeds (not oil), broccoli, cauliflower, Brussels sprouts, cabbage and kale to help process your estrogen more effectively.
6) Take a good quality multi vitamin with B6 and magnesium to assist estrogen balance.
7) Limit your alcohol to 2 servings per week. Anything more increases estrogen in your bloodstream and can slow your liver down.
8) Limit your coffee! 500mg of caffeine (4-5cups/day) increases estrogen as well.
9) Work on your stress! Make sure you are setting your boundaries and taking the time to do things for you! This helps to support your adrenal glands with hormone balance.
10) Increased fat = increased estrogen. Commit to eating healthy, exercising most days of the week for at least 30 minutes, drinking enough water, and getting your 25-35 grams of fiber per day.
Here are simple ways to reduce your risk of estrogen overload:
1) Non-organic/non-free range cattle & poultry are fed estrogen like hormones to grow and become meatier. Make the switch to free-range, hormone-free meat and dairy products.
2) Non-organic vegetables have pesticide residues with an estrogen like chemical structure. Make the switch to organic and avoid these chemicals.
3) Extra hormones, such as birth control and estrogen replacement can increase estrogen. Talk with your doctor about other options or utilize this list for balancing help.
4) Petrochemicals and Parabens in creams, lotions, soaps, shampoos, perfume, hairspray, room deodorizers…etc. can all act like estrogen and mimic its actions. Choose more environmentally safe products without these chemicals.
5) Eat liver friendly foods such as artichokes, onions and garlic, salad greens (not just iceberg lettuce!), ground up flax seeds (not oil), broccoli, cauliflower, Brussels sprouts, cabbage and kale to help process your estrogen more effectively.
6) Take a good quality multi vitamin with B6 and magnesium to assist estrogen balance.
7) Limit your alcohol to 2 servings per week. Anything more increases estrogen in your bloodstream and can slow your liver down.
8) Limit your coffee! 500mg of caffeine (4-5cups/day) increases estrogen as well.
9) Work on your stress! Make sure you are setting your boundaries and taking the time to do things for you! This helps to support your adrenal glands with hormone balance.
10) Increased fat = increased estrogen. Commit to eating healthy, exercising most days of the week for at least 30 minutes, drinking enough water, and getting your 25-35 grams of fiber per day.
Are You Chronically Dehydrated?
Water is so important to the health of our cells and the function of our organs yet many Americans are chronically dehydrated. On average, a person loses about 2 liters of water per day through their lungs, their skin, and their urine. This number goes up in hot or humid weather and with physical exertion.
Signs of dehydration include fatigue, headache, dizziness upon standing or sitting-up, difficulty concentrating, dry skin, dark urine, constipation or hard stools, irritable mood, muscle cramps, thirsty, and dry mouth.
Your body is 60-70% water. It is so important for removing waste products, balancing your temperature, transporting oxygen and nutrients, and keeping your eyes, mouth, hair, skin, joints and intestines hydrated. Every system you have depends on adequate intake to keep things running smoothly.
The color of urine should be light to pale yellow with sufficient water intake. Once it begins to turn dark yellow (in the absence of B-vitamins) you are running low.
Another quick test is to rest your hand on a flat surface such as your desk palm down. Pinch the skin between your thumb and first finger and hold it for 3 seconds before releasing. Does it snap back or does it take awhile to go down? The longer it takes to smooth out, the more dehydrated you are. Additionally, once you begin to feel thirsty you are already low on water.
Caffeinated and alcoholic drinks do not count towards your daily water intake. Both tend to dehydrate you and increase your urination. Read labels as some of the water filled with vitamins are also filled with sugar! You don’t need sugar in your water. If you do need something, add a little lemon, lime, cucumber or orange slice to spice up the taste.
So how much water do you really need? According to the Mayo Clinic, just to replace what you lose in a day requires 2 liters, or about 8 glasses of 8 ounces per day. This number goes up in warmer temperatures, on days that you exercise/exert yourself, or if you are pregnant/breastfeeding. If you haven’t been consistently hitting your 8 then you are probably dehydrated.
Not every medical condition can support 8 glasses of water per day. Talk with your healthcare practitioner if you have concerns about your kidneys.
Signs of dehydration include fatigue, headache, dizziness upon standing or sitting-up, difficulty concentrating, dry skin, dark urine, constipation or hard stools, irritable mood, muscle cramps, thirsty, and dry mouth.
Your body is 60-70% water. It is so important for removing waste products, balancing your temperature, transporting oxygen and nutrients, and keeping your eyes, mouth, hair, skin, joints and intestines hydrated. Every system you have depends on adequate intake to keep things running smoothly.
The color of urine should be light to pale yellow with sufficient water intake. Once it begins to turn dark yellow (in the absence of B-vitamins) you are running low.
Another quick test is to rest your hand on a flat surface such as your desk palm down. Pinch the skin between your thumb and first finger and hold it for 3 seconds before releasing. Does it snap back or does it take awhile to go down? The longer it takes to smooth out, the more dehydrated you are. Additionally, once you begin to feel thirsty you are already low on water.
Caffeinated and alcoholic drinks do not count towards your daily water intake. Both tend to dehydrate you and increase your urination. Read labels as some of the water filled with vitamins are also filled with sugar! You don’t need sugar in your water. If you do need something, add a little lemon, lime, cucumber or orange slice to spice up the taste.
So how much water do you really need? According to the Mayo Clinic, just to replace what you lose in a day requires 2 liters, or about 8 glasses of 8 ounces per day. This number goes up in warmer temperatures, on days that you exercise/exert yourself, or if you are pregnant/breastfeeding. If you haven’t been consistently hitting your 8 then you are probably dehydrated.
Not every medical condition can support 8 glasses of water per day. Talk with your healthcare practitioner if you have concerns about your kidneys.
Tuesday, February 3, 2009
Adult Acne: Shouldn’t This Have Ended Years Ago?
Would someone please tell our skin that puberty is over? It ended years ago, and still we are dealing with the aftermath. Why do adult women have the kind of acne we experienced as teenagers? The large, inflamed, all over your face type that blisters up out of nowhere and manages to come the morning of a large, important event…and stay for days.
At first we assumed it was hormonal as it cropped up around that PMS week. Lately, I have been hearing more women complain of acne all month long that never seems to go away or follow a pattern.
Guess what? It can still be hormonal, just not necessarily the type you are thinking. Acne along the jaw line is traditionally considered “hormonal acne.” This could be due to your female hormones of estrogen and progesterone, your testosterone or DHEA levels, your thyroid, your blood sugar and insulin, and/or your adrenals. I suggest having a full hormonal work-up to see if you are out of balance.
Acne may also be due to the foods we put in our body. High carbohydrate diets tend to cause more swelling of our tissue resulting in more acne on our face. The cells swell up and trap bacteria and debris inside resulting in cystic mounds. High sugar diets create the same results. I suggest eating more proteins with every meal and cutting out the juices, soda, and sugar in your coffee, candies, cookies and other unnecessary sweets. Limit your breads and pastas too. Also consider cutting dairy out of your diet for a month and watch the results. I know it’s hard but your skin cells will thank-you.
What are you putting on your face? Heavy chemical cleansers full of fragrance may inflame your skin. Opt for more environmentally friendly cleansers and moisturizers that nourish and protect without leaching and striping.
Lastly, what are you putting on your hair? All that hairspray, gel, frizz-tamer, and scented chemical shampoo locks into your strands that then brush against your jaw line, forehead, and cheeks all day long. Read labels and opt for more organic, face friendly brands.
At first we assumed it was hormonal as it cropped up around that PMS week. Lately, I have been hearing more women complain of acne all month long that never seems to go away or follow a pattern.
Guess what? It can still be hormonal, just not necessarily the type you are thinking. Acne along the jaw line is traditionally considered “hormonal acne.” This could be due to your female hormones of estrogen and progesterone, your testosterone or DHEA levels, your thyroid, your blood sugar and insulin, and/or your adrenals. I suggest having a full hormonal work-up to see if you are out of balance.
Acne may also be due to the foods we put in our body. High carbohydrate diets tend to cause more swelling of our tissue resulting in more acne on our face. The cells swell up and trap bacteria and debris inside resulting in cystic mounds. High sugar diets create the same results. I suggest eating more proteins with every meal and cutting out the juices, soda, and sugar in your coffee, candies, cookies and other unnecessary sweets. Limit your breads and pastas too. Also consider cutting dairy out of your diet for a month and watch the results. I know it’s hard but your skin cells will thank-you.
What are you putting on your face? Heavy chemical cleansers full of fragrance may inflame your skin. Opt for more environmentally friendly cleansers and moisturizers that nourish and protect without leaching and striping.
Lastly, what are you putting on your hair? All that hairspray, gel, frizz-tamer, and scented chemical shampoo locks into your strands that then brush against your jaw line, forehead, and cheeks all day long. Read labels and opt for more organic, face friendly brands.
Falling Asleep Naturally
We all have those nights when sleep just isn’t an option. We lay awake and stare at the ceiling, fall asleep and wake up a few hours later, or sleep so lightly that every little noise rouses us. Sleep is absolutely vital to our health. It recharges our system and actually gives growth hormone time to heal all the cells in our body.
Without sleep, we are foggy, groggy, irritable, confused, forgetful, tired, and moody. It’s like the seven dwarves without the prince to rescue us!
First, take your energizing vitamins or medications in the morning (unless otherwise directed by your healthcare practitioner). Certain ones such as B-vitamins, adrenal support and thyroid medications may ramp people up and give them energy best suited for the earlier hours. This applies to coffee and caffeine drinks too.
Second, take your calming vitamins or medications at night (again, unless your healthcare practitioner says differently). A great example is the calcium/magnesium blends. These supplements are often relaxing to your system and can help you fall asleep.
Third, no sugary snacks or alcohol at least 2 hours before bed. Sugar such as cookies, ice cream, candy, and brownies set off your blood sugar response that leads to a crash a few hours later and you wake up. Alcohol wakes up your liver for processing and although you may fall asleep, you find yourself awake a few hours later.
Fourth, find some beneficial sleep habits. Walk away from the computer, turn off the TV, and generally begin to unwind about an hour before bed in order to encourage your mind to shut-down as well. If you’re busy doing computer work until 10pm then jump into bed expecting some shut-eye, don’t be surprised if you’re still feeling “on.”
Fifth, sleep in total darkness. Cover your clock, close the door, and shut the blinds. Light often stimulates your cortisol to remain elevated which shuts down melatonin so that you can’t fall asleep or effectively hit your REM cycles. Cortisol is good in the morning to get you up out of bed, but not at night when you need some rest.
Without sleep, we are foggy, groggy, irritable, confused, forgetful, tired, and moody. It’s like the seven dwarves without the prince to rescue us!
First, take your energizing vitamins or medications in the morning (unless otherwise directed by your healthcare practitioner). Certain ones such as B-vitamins, adrenal support and thyroid medications may ramp people up and give them energy best suited for the earlier hours. This applies to coffee and caffeine drinks too.
Second, take your calming vitamins or medications at night (again, unless your healthcare practitioner says differently). A great example is the calcium/magnesium blends. These supplements are often relaxing to your system and can help you fall asleep.
Third, no sugary snacks or alcohol at least 2 hours before bed. Sugar such as cookies, ice cream, candy, and brownies set off your blood sugar response that leads to a crash a few hours later and you wake up. Alcohol wakes up your liver for processing and although you may fall asleep, you find yourself awake a few hours later.
Fourth, find some beneficial sleep habits. Walk away from the computer, turn off the TV, and generally begin to unwind about an hour before bed in order to encourage your mind to shut-down as well. If you’re busy doing computer work until 10pm then jump into bed expecting some shut-eye, don’t be surprised if you’re still feeling “on.”
Fifth, sleep in total darkness. Cover your clock, close the door, and shut the blinds. Light often stimulates your cortisol to remain elevated which shuts down melatonin so that you can’t fall asleep or effectively hit your REM cycles. Cortisol is good in the morning to get you up out of bed, but not at night when you need some rest.
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