This month in honour of Mother’s Day, I addressed some women’s health issues. In this last post on this theme, we will be addressing deficiencies that produce  menopausal problems and osteoporosis.

Menopause

Menopause can happen either naturally or through surgery. Technically, menopause happens after the ovaries have ceased to function for over a year. Before that it is termed peri-menopause.  Many women experience symptoms of hot flashes, sweating, mood swings, headaches, higher risk of heart disease, breast cancer and osteoporosis during this time.

In the past women have traditionally gone to doctors to get hormone replacement therapy (HRT). While proclaimed as the primary missing ingredient for the menopausal woman, estrogen also has been strongly recommended by the medical and pharmaceutical industries for the prevention of cardiovascular disease and osteoporosis. However, in 1998 the results of the second largest study on HRT were published, indicating that HRT increases the risk of heart disease, as well as breast cancer, osteoporosis and gall bladder disease.

In light of this recent scientific research, women began looking for natural alternatives. Along with a healthy diet, and lifestyle, consuming the right supplements and herbs will help regulate the normal hormone fluctuation that occurs during menopause.

A healthy diet eliminates red meat, processed meat, organ meats, skin of fowl, fried foods, high-fat dairy products, alcohol, refined sugar, spicy food and salt. Instead the concentration is on an alkaline diet – fowl with skin removed, sea fish at least three times a week (good for iodine), lots of vegetables and fruit, beans and lentils, whole grains and raw nuts and lots of clean water. This will help to bring about a pH body balance for normalized hormones.

The supplements for menopause always start with a good balanced multi-vitamin/mineral supplement. Vitamin E with selenium has a normalizing effect on estrogen levels. If you have chlorinated drinking water, you need more vitamin E. Vitamin E is good for hot flashes, breast tenderness, muscle cramps and vaginal dryness. Vitamin C with bioflavonoids helps to diminish hot flashes and night sweats. It also helps prevent osteoporosis. B complex is important to help your body deal with stress, and replenish the adrenals. B vitamins help depression and have a calming effect. B complex is good to counteract fatigue, irritability, craving for sweets, fluid retention, and headaches.

Calcium/Magnesium is very important to maintain your balance through menopause. It is helpful for headaches, insomnia, when anxious or tense, osteoporosis or to curb cravings for chocolate. GLA an essential fatty acid, is a hormone balancer and helps with hot flashes. It also aids headaches and any inflammation in the body. Omegas are also good for hormone balancing and stabilizing mood changes. Beta-Carotene promotes healthy mucous membranes in the vaginal area. Zinc activates over 80 liver enzymes and helps boost energy.

One major deficiency that is often overlooked with menopausal symptoms is what is called a plant estrogen or phytoestrogen. Phytoestrogens are the plant versions of the human hormone estrogen. The best-researched phytoestrogens are isoflavones, which are found in soy.

Isoflavones are plant substances, which can act as estrogens in the body and have protective functions. Isoflavones can compete with estrogen for the same receptor sites thereby decreasing the health risks of excess estrogen. They can also increase the estrogen activity. If during menopause the body’s natural level of estrogen drops, isoflavones can compensate this by binding to the same receptor, thereby easing menopause symptoms such as hot flashes as a result.

The best way to consume isoflavones is in the form of soy. Soy contains many types of isoflavones, but the most beneficial are genistein and daidzein. Genistein improves bone strength & density. Daidzein prevents bone loss. Isoflavones can also reduce the risk of breast, bowel, and lung cancer.

Not all soy foods contain soy isoflavones: When crushed, defatted soy flakes are washed in alcohol during the production of soy burgers, soy cheeses, soy milks, and some soy powder mixes, isoflavones are destroyed. If soy protein powders are produced by water-washing the soy-flakes, a much higher isoflavone level is retained. So not only is this a way to ingest high quality amino acids, it also provides the isoflavones needed to decrease menopausal symptoms.

Plant estrogens are also found in herbs. Black Cohosh and Raspberry are phytoestrogens, which helps regulate the luteinizing hormone which fluctuates during menopause. It helps regulate & relieve hot flashes, has a calming effect on the nervous system and helps regulate sleep patterns.

Flaxseed is the richest whole grain source of a class of phytoestrogens called lignans. It reduces cholesterol levels and helps to normalize blood pressure. It shows anti-tumor activity and inhibits cancer growth. It increases metabolism and boosts the immune system.

Dong Quai (also known as angelica) is a phytoestrogen that helps bring relief from hot flashes, relieves vaginal dryness, and traditionally was used as a uterine tonic. Red Clover contains phytoestrogens similar to soy and helps detoxify the liver (a healthy liver is essential for hormonal balance). It also enhances the immune system. Licorice is a source of phytoestrogens. It promotes adrenal function (as you found out earlier, the adrenal glands are the key glands responsible for producing estrogen after menopause).

Osteoporosis

Osteoporosis is a gradual decrease in bone mass and density that can begin as early as the teen years. Bone mass should be at its peak in our late 20s or early 30s, but thanks to a poor diet and lack of exercise, many women are already losing bone in their 20s. Bone loss occurs more rapidly in women than in men, especially right around the time of menopause, when an abrupt drop in estrogen and progesterone can accelerates bone loss.

The most important elements of bones are minerals and amino acids. The most important bone minerals are calcium, magnesium, potassium, phosphorous and fluoride. Equally important is the balance between the minerals. Too much phosphorous or fluoride will create poor bone structure. (Nearly all of us already ingest too much fluoride, thanks to fluoridation of our water.) Without enough magnesium, the calcium can’t be absorbed onto the bone. Vitamins are also involved. For example, vitamin B6 (in B complex) works with magnesium to get calcium onto your bones.

The hormones testosterone, estrogen and progesterone are also actively involved in the making and unmaking of bone. Testosterone and progesterone build bone, while estrogen appears to indirectly slow bone loss. All of these are made from amino acids, the building blocks of all cells.

In osteoporosis, the old bone is being reabsorbed faster than new bone is being made, causing the bones to lose density and become thinner and more porous and fragile. Bone loss seems to be most severe in the spine, wrists and hips. Unfortunately there are usually no signs or symptoms of osteoporosis until a fracture occurs.

To prevent osteoporosis, it is important to reduce or eliminate soda pop and other carbonated beverages, as well as salt, sugar and caffeine consumption, keep meat consumption to a reasonable level (no more than once a day) and decrease alcohol consumption and don’t smoke. Avoid over the counter medications such as antacids and laxatives and avoid severe caloric restriction and yo-yo dieting.

Eat plenty of fresh, green vegetables and whole grains and nuts and seeds. Eating foods high in flavonoids, which help stabilize collagen structures, such as blueberries, raspberries and hawthorn berries are excellent to prevent bone loss. Following all the advice for the menopausal symptoms, will help prevent osteoporosis as well.

Digestive enzymes may be required to optimize digestion for maximum nutrient absorption. It is very important to ensure adequate absorption and the proper utilization of calcium, magnesium, zinc and vitamin D. Vitamin C, B complex, Beta-Carotene, and trace minerals are also needed. Since more vegetable protein is better for maintaining the alkaline balance needed to prevent bone loss, water washed soy protein powder is also important in preventing osteoporosis.

Engage in an active lifestyle that includes both weight bearing and strength training exercise. Exercise is an anti-depressant, stress reliever, fat burner, and bone stimulator.

To sum up, preventing menopause symptoms and osteoporosis requires a balanced lifestyle to support your hormones. Learn stress management techniques, and take time out for relaxation, massage, yoga, meditation and inner growth. Take time for yourself. I know this is hard for women to hear but don’t take on too much.  Laugh, love, relax, and feed yourself with positive thoughts.

Do you have a story to share? I’d love to get your feedback.  Here on my blog, you’ll get commentluv.  That’s great for all bloggers out there. If you leave a comment, you can provide a link back to your own blog.  But you don’t have to be a blogger to leave a comment; I’m looking forward to hearing from all of you!

Next week I will cover the dangers of environmental xenoestrogens.

Stay tuned.

Charlene Day

Charlene Day on Women’s Health Issues

In honour of Mother’s Day month, I am continuing to address women’s health issues.  These are issues affecting physical aspects of healing, but that have a profound effect on our mental, emotional and spiritual fields as well.  When we are in the flow of good energy physically, then it is easier to be in harmony on all levels.

Our bodies consists of trillions of cells that need vitamins, minerals, essential fats, carbohydrates and proteins (amino acids) to stay healthy.  Optimum levels of health require optimum nutrition and equally optimum cell performance.

Birth Control

Deficiencies produce problems and some women use birth control pills which cause nutritional deficiencies. Oral contraceptives cause many metabolic changes and more seriously, the hormones present in contraceptive pills have been shown to increase the risk of coagulation, increasing the risk of blood clots and pulmonary embolisms. This risk is especially heightened in women who smoke and who are over the age of 30, as both conditions also can predispose towards coagulation.

So women in this category absolutely need to supplement to counter the insufficiency of nutrients within the body. These women need a whole food multi vitamin and mineral supplement and extra zinc, B complex, Vitamin C, Vitamin E, calcium-magnesium and Beta Carotene as the birth control pill intake depletes these nutrients.

Pregnancy

On the other hand for those women who want to get pregnant, there are other nutritional needs. Start with preconception care by cleaning up the diet and avoiding toxins.  Take a multi vitamin that contains at least 400 mg of folic acid to prevent neural tube defects thus preventing spina bifida, a very serious birth defect.

I have helped many women who could not get pregnant simply by adding in some whole food supplements and presto they conceived. What I suggested is very simply what the body needs. Our cells have daily requirements of vitamins, minerals, essential fats, carbohydrates and proteins (amino acids).

When we want to make another human being, it makes sense that both partners supplement a healthy diet with whole food supplements. If we want to produce a healthy baby then we need healthy raw elements.

Once a woman conceives, then it is important to make sure there is a daily intake of amino acids as our need for high quality protein goes up from 44 to 74 grams per day. A whole food multi vitamin is essential during this time. Calcium/magnesium is needed as the calcium need increases up to 1200 mg. plus. Iron needs go from 18 mg to 60 mg and B complex is needed for the general wellbeing of the mother and proper nerve development of the fetus. B complex is also vitally important to help prevent birth defects. Also it is helpful in the first trimester to help alleviate morning sickness.

Vit D, magnesium and zinc help with the hormone receptor sites which are important during pregnancy as levels of progesterone and estrogens rise continually throughout pregnancy as do the adrenal hormones. There are certain nutrients like calcium/magnesium and electrolytes that aid in childbirth comfort too.

At least 300 mg of Omega fatty acids are especially important in last trimester. Omegas are a major structural fatty acid in the brain and retina, and are naturally found in breast milk. It is important for a mother to consume adequate amounts of essential fats during pregnancy and while nursing to support her well-being and the health of her infant. Avoid certain fish as it is often very high in heavy metal contaminants. Supplement with a high quality fish supplement that is triple distilled.

A balanced, nutritious diet is an important aspect of a healthy pregnancy as you are eating for two. Eating a healthy diet, balancing carbohydrates (a variety of fruits, vegetables and whole grains), essential fats, high quality protein and your whole food supplements usually ensures good nutrition. To counteract constipation make sure you eat plenty of fiber, get regular exercise, eat healthy foods especially veggies, and drink lots of purified water.

Nutritional Needs During Lactation

A nursing mother’s diet can have a profound effect on her baby. A good rule of thumb to keep in mind is that whatever you eat, your baby eats, too. Healthy nutrients and contaminants alike pass from breast milk to baby.

Calorie and protein needs continue to be high during lactation, as they were in pregnancy. The breastfeeding mother requires an extra 300 to 400 calories above her pre–pregnancy needs for the first 12 months of breastfeeding.

Fortunately, eating well and fulfilling the needs of your newborn child are really quite easy. The healthiest diets derive their nutrients from these sources: vegetables, fruit, legumes (beans, peas, or lentils), whole grains, and nuts and seeds. A diet built entirely from these foods has the added advantage of reducing levels of environmental contaminants in breast milk. Plant foods have much lower levels of contaminants than foods from animal sources and are even cleaner when they are grown organically.

Studies show that women who consume meat and dairy products have higher levels of chemical contaminants in their breast milk, probably because these chemicals tend to concentrate in animal tissues. Fish is often very high in contaminants. It commonly contains mercury, polychlorinated biphenyls (PCBs), and other organochlorine pesticides, which can pass through breast milk to nursing babies.

Dairy products, including cow’s milk, raise another issue.  Cow’s milk proteins ingested by the mother can also enter her breast milk. These proteins can cause colic, as well as contribute to allergic reactions and a whole host of other problems in babies as their tiny systems cannot handle the large molecules of milk protein.

Many of the supplement needs during lactation are similar to those of pregnancy. Since babies will take a substantial amount of calcium from breast milk, it is essential for nursing mothers to supplement with calcium/magnesium. Also important are a whole food multi vitamin/mineral, amino acids, Beta Carotene, B complex, Vitamins C, E, D and the Omegas.

Whatever you take, the child will benefit from. So remember to take care of yourself as you are the well of nutrients that builds a healthy baby.

Do you have a story to share? I’d love to get your feedback.  Here on my blog, you’ll get commentluv.  That’s great for all bloggers out there. If you leave a comment, you can provide a link back to your own blog.  But you don’t have to be a blogger to leave a comment; I’m looking forward to hearing from all of you!

Next week I will cover some more feminine issues for later on in life.

Stay tuned.

Charlene

The Rise and Fall of Hormones

In honour of Mothers’ Day month, I am going to address some women’s health issues for the next few blog posts.  I will talk about some physical aspects of healing, but ones that have a profound effect on our mental, emotional and spiritual fields as well. When we are in the flow of good energy physically, then it is easier to be in harmony on all levels.

Our bodies consists of trillions of cells that need vitamins, minerals, essential fats, carbohydrates and proteins (amino acids) to stay healthy.  Optimum levels of health require optimum nutrition and equally optimum cell performance.  Deficiencies produce problems like PMS symptoms, and menstrual problems.

So let’s start with menstruation. Menstruation is the most visible phase of the menstrual cycle. The rise and fall of levels of hormones during the month control the menstrual cycle. Menstruation is the shedding of the uterine lining which happens once a month. It also prepares your body for pregnancy each month. The average menstrual cycle is 28 days long. The typical woman bleeds for approximately two to seven days at the beginning of each menstrual cycle. Menstruation will start at the onset of puberty and end at the beginning of menopause.

In the first half of the cycle, levels of estrogen start to rise. Estrogen plays an important role in keeping you healthy, especially by helping you to build strong bones and to help keep them strong as you get older. Estrogen also makes the lining of the uterus (womb) grow and thicken. This lining of the womb is a place that will nourish the embryo if a pregnancy occurs. At the same time the lining of the womb is growing, an egg, or ovum, in one of the ovaries starts to mature. At about day 14 of an average 28-day cycle, the egg leaves the ovary. This is called ovulation.

After the egg has left the ovary, it travels through the fallopian tube to the uterus. Hormone levels rise and help prepare the uterine lining for pregnancy. A woman is most likely to get pregnant during the 3 days before or on the day of ovulation. Keep in mind, women with cycles that are shorter or longer than average may ovulate before or after day 14.

A woman becomes pregnant if the egg is fertilized by a man’s sperm cell and attaches to the uterine wall. If the egg is not fertilized, it will break apart. Then, hormone levels drop, and the thickened lining of the uterus is shed during the menstrual period.

So you see that many parts of a woman’s body are involved in this process. All these need nutritional support. Last week we learned that hormones need lots of nutrients like amino acids, vitamin B, vitamin E, GLA (gamma-linolenic acid), and zinc. Our ovaries and uterus need extra zinc, vitamin E and B complex. The fact that women lose menstrual blood every month requires additional iron to counter weakness and fatigue as well as zinc, amino acids, calcium/magnesium and B complex, vitamins C and E.

When we are not giving the body the right nutrients to function properly, then there can be challenges such as premenstrual syndrome, better known as PMS. High caffeine or tobacco intake and stress may trigger the condition as well. Eating large amounts of sugar depletes the body of many vitamins and minerals and this will cause symptoms such as fatigue, palpitations and headaches.

More than 200 different symptoms have been associated with PMS, but the three most prominent emotional symptoms are irritability, tension, and unhappiness. Common symptoms may include significant menstrual pain abdominal pain, migraine headaches, depression, emotional sensitivity such as stress, anxiety, and mood swings, nausea, breast swelling, difficulty in falling asleep, headaches, fatigue, and changes in libido. Severe uterine pain is particularly common for adolescents and young women. More severe symptoms may be classified as premenstrual dysphoric disorder (PMDD). The sensations experienced vary from woman to woman and from cycle to cycle.

Most women with premenstrual syndrome experience only a few of the possible symptoms, in a relatively predictable pattern. Under typical definitions, symptoms must be present at some point during the ten days immediately before the onset of menses, and must not be present for at least one week between the onset of menses and ovulation. Although the intensity of symptoms may vary somewhat, most definitions require that the woman’s unique constellation of symptoms be present in multiple, consecutive cycles.

Improved nutrition is the key to management of PMS. B complex is a water soluble vitamin that will be essential for the lessening of the prominent emotional symptoms associated with PMS. GLA (gamma-linolenic acid) works amazing for everyone with PMS. In my practice, I have found a brand that without fail has turned around every woman’s symptoms within a three month period. Check out last week’s blog for more detailed information on GLA. The other nutrients needed are a multi vitamin/mineral complex, amino acids, calcium/magnesium, zinc and vitamins C, E, and Beta Carotene. It should be noted that insufficient magnesium and B complex may cause cravings for sugar and chocolate which of course lead to further nutritional deficiencies.  So keep your body nourished and your body will function at its optimum without all the associated symptoms that cause discomfort. Remember as women we need those vitamins and minerals daily as we are giving out to others constantly and our bodies need to be nourished in order to keep healthy and keep up.

Hope all you mothers had a wonderful healthy Mother’s Day.

Do you have a story to share? I’d love to get your feedback.  Here on my blog, you’ll get commentluv.  That’s great for all bloggers out there. If you leave a comment, you can provide a link back to your own blog.  But you don’t have to be a blogger to leave a comment; I’m looking forward to hearing from all of you!

Next week I will cover some more feminine issues.

Stay tuned.

Charlene

Honouring Women on Mother’s Day

This month in honour of Mothers’ Day, I am going to address some women’s health issues for the next few posts.  This will be addressing some physical aspects of healing, but ones that have a profound effect on our mental, emotional and spiritual fields as well. When we are in the flow of good energy physically, then it is easier to be in harmony on all levels.

Healthy Soul-utions is all about being healthy in all areas. This is called the holistic model – looking at the physical, mental, emotional and spiritual aspects of healing.

Our bodies consist of trillions of cells that need vitamins, minerals, essential fats, carbohydrates and proteins (amino acids) to stay healthy.  Optimum levels of health require optimum nutrition and equally optimum cell performance.  Deficiencies produce problems like PMS symptoms, osteoporosis, menopausal and menstrual problems, and even birth defects, just to name a few.

Let’s start with the hormones of the endocrine system as they are an essential part of all our womanly functions. The major endocrine glands are the pituitary, pineal, thymus, thyroid, adrenal glands and pancreas. Also men produce hormones in their testes and women produce them in their ovaries. In addition to the specialized endocrine organs mentioned above, many other organs such as the kidney, liver, and heart have secondary endocrine functions.

The endocrine system is one of the body’s main systems for communicating, controlling and coordinating the body’s work. It works with the nervous system, reproductive system, kidneys, gut, liver, pancreas and fat to help maintain and control the following:

• Growth and development such as preparation of the body for a new phase of life, such as puberty, parenting, and menopause
• Metabolism – digestion (including hunger cravings), elimination, breathing, blood circulation and maintaining body temperature (homeostasis)
• Sexual function and reproduction
• Mood swings and body energy levels
• Activation or inhibition of the immune system

Endocrine glands and endocrine-related organs are like factories. When the body needs these substances, the bloodstream carries the proper types of hormones to specific targets. These targets may be organs, tissues, or cells.

Most hormones initiate a cellular response by initially combining with either a specific intracellular or cell membrane associated receptor protein. Complicated I know, but I mention this so you see the importance of protein here.

Protein means “of first importance”.  All the cells in the body need amino acids from protein. Hormones included. Amino acids are the building blocks for all life. Protein is one of the biggest components of our bodies. Our bodies use amino acids to form the proteins which build everything from muscles and bones, skin and hair, to internal organs and fluids. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build RNA & DNA; they carry oxygen throughout the body and participate in muscle activity.

Hormones need lots of nutrients besides protein including vitamin B, vitamin E, GLA (gamma-linolenic acid), and zinc. These nutrients are all depleted by stress, sugar, alcohol, caffeine, junk foods, and medications (including birth control).

For example if you are deficient in Vitamin B, that affects the brain and nervous system (you can’t think, feel up tight, etc.) and the lack also affects the hormones thus creating PMS symptoms, menopausal and menstrual problems, and even birth defects. The lack of B can also affect the immune system, the health of your skin, and cause junk food cravings.

GLA (gamma-linolenic acid) is essential for hormones as that essential fat is a necessary raw ingredient for prostaglandins to be produced within the body. Prostaglandins are hormone-like substances that play a part in many of the biochemical and metabolic processes of the body. A good fatty acid metabolism benefits some very important aspects of our health such as maintaining a good blood pressure, low cholesterol levels, preventing inflammatory and immune system conditions such as arthritis, allergies and some skin diseases such as eczema and psoriasis, and also improving the strength of the keratin-dependent tissues such as our nails and hair.

A deficiency in essential fatty acids also seems to stimulate the overproduction of a hormone in women called prolactin that can lead to the severe mood changes commonly referred to as pre-menstrual syndrome, or PMS. GLA appears to have a beneficial effect in the treatment of PMS, and some other conditions such as breast discomfort and preventing osteoporosis.

Vitamin E acts like an estrogen antagonist and has progesterone-like properties. Vitamin E regulates prostaglandin production and can alleviate menstrual cramps.  Vitamin E is reported to alleviate many of the symptoms of menopause, from vaginal dryness and hot flashes, to breast tenderness and nervousness. Vitamin E is a hormone normalizer. It appears to have a stabilizing effect on estrogen levels, increasing the hormone output in women who are deficient and lowering it in those who are prone to excess.  Vitamin E protects cells, including the cells of the immune system and boosts immune activity. Vitamin E lowers blood glucose, is an energy promoter, and acts as an anti-inflammatory.

Zinc, an essential trace mineral, is required for the metabolic activity of 300 of the body’s enzymes, and is considered essential for cell division and the synthesis of DNA and protein. These enzymes are involved with the metabolism of protein, carbohydrate, fat and alcohol. Zinc is also critical to tissue growth, wound healing, taste acuity, connective tissue growth and maintenance, immune system function, prostaglandin production, bone mineralization, proper thyroid function, blood clotting, cognitive functions, fetal growth and sperm production. Adequate zinc can help pre-menstrual syndrome, pregnancy and lactation and post-menopausal health.

Hope all you mothers out there have a wonderful, healthy Mother’s Day.

Do you have a story to share? I’d love to get your feedback.  Here on my blog, you’ll get commentluv.  That’s great for all bloggers out there. If you leave a comment, you can provide a link back to your own blog.  But you don’t have to be a blogger to leave a comment; I’m looking forward to hearing from all of you!

Next week I will cover some more feminine issues.

Stay tuned.

Charlene