Category: Women’s Health

  • Hormonal Imbalance in Women: Tips For Healthy Lifestyle

    Hormonal Imbalance in Women: Tips For Healthy Lifestyle

    Introduction

    Hormonal Imbalance in Women are a significant concern, affecting everything from mood and energy levels to weight and reproductive health. It is estimated that nearly 80% of women experience some form of hormonal imbalance in their lives, often linked to factors like stress, diet, and lifestyle choices. Understanding how to manage these Hormonal Imbalance in Women through lifestyle changes is essential for improving overall well-being. This article will provide practical tips for women looking to enhance their hormonal health through sustainable lifestyle modifications.

    What is Hormonal Imbalance in Women?

    Causes of Hormonal Imbalance in Women

    Hormonal Imbalance in Women can result from a variety of factors, including:

    • Diet: Poor dietary choices, including high sugar and processed food consumption, can lead to nutrient deficiencies and hormonal fluctuations.
    • Lifestyle Factors: Sedentary behavior, inadequate sleep, and environmental toxins can all contribute to hormonal dysregulation.
    • Stress: Chronic stress triggers the release of cortisol, which can interfere with the balance of other hormones like estrogen and progesterone.

    What are the Symptoms of Hormonal Imbalance in Women?

    Women may experience a range of symptoms associated with hormonal imbalances, including:

    • Mood Swings: Hormonal fluctuations can lead to irritability, anxiety, and depression.
    • Weight Gain: Changes in hormone levels can affect metabolism and fat distribution, leading to weight gain, particularly in the abdominal area.
    • Fatigue: Hormonal imbalances often result in low energy levels and chronic fatigue, impacting daily life.
    • Irregular Cycles: Women may experience changes in menstrual cycle regularity, including missed periods or heavy bleeding.

    The Role of Nutrition in Hormonal Balance

    top view assortment healthy food with copy space

    balanced diet plays a critical role in managing hormonal health. Focus on consuming whole, nutrient-dense foods that provide the body with essential vitamins and minerals

    Key Nutrients That Support Hormonal Health

    Several key nutrients are particularly beneficial for hormonal balance:

    • Fiber: Helps regulate blood sugar levels and promote healthy digestion, which is essential for hormonal health. A study published in The Journal of Nutrition found that women who consumed high-fiber diets had more stable insulin levels (Slavin, 2013).
    • Healthy Fats: Essential fatty acids, such as omega-3s found in fish, nuts, and seeds, support hormone production and reduce inflammation.
    • Vitamins and Minerals: Key nutrients such as vitamin D, magnesium, and B vitamins play vital roles in hormonal regulation. For example, vitamin D is linked to mood regulation and reproductive health.

    Foods to Include

    Incorporate the following foods into your diet:

    • Fruits and Vegetables: Aim for a variety of colors to ensure a wide range of nutrients. Leafy greens, berries, and cruciferous vegetables are particularly beneficial.
    • Lean Proteins: Sources such as chicken, turkey, tofu, and legumes provide essential amino acids necessary for hormone production.
    • Whole Grains: Quinoa, brown rice, and oats offer fiber and nutrients that help stabilize blood sugar

    Foods to Avoid

    Certain foods can exacerbate hormonal imbalances and should be minimized:

    • Processed Foods: Often high in unhealthy fats and sugars, these can disrupt hormonal balance and lead to inflammation.
    • Refined Sugars: High sugar intake is linked to increased insulin resistance and hormonal fluctuations, contributing to weight gain and other symptoms.

    Exercise and Hormonal Health

    sports girl black top training autumn park 11zon

    How Physical Activity Influences Hormone Regulation?

    Regular Excercise has been shown to improve hormonal balance by enhancing insulin sensitivity, reducing stress levels, and promoting overall metabolic health. Exercise can stimulate the release of endorphins, which improve mood and energy levels.

    Recommended Types of Exercise

    Incorporate a variety of exercises to support hormonal health:

    • Strength Training: Building muscle mass helps increase metabolism and improve insulin sensitivity. Aim for two to three sessions per week.
    • Cardio: Activities like walking, running, cycling, or swimming promote cardiovascular health and help regulate hormones.
    • Yoga and Stretching: These practices enhance flexibility, reduce stress, and can help with symptoms related to hormonal imbalances

    Importance of Consistency and Finding Enjoyable Activities

    Consistency is key to reaping the benefits of exercise. Choose activities that you enjoy to make it easier to stick with a regular routine. Aim for at least 150 minutes of moderate-intensity exercise each week.

    Stress Management Techniques

    The Impact of Stress on Hormonal Balance

    Chronic stress can wreak havoc on hormonal balance, particularly cortisol and sex hormones. High cortisol levels can lead to increased cravings for unhealthy foods, disrupted sleep patterns, and negative impacts on mood.

    Effective Stress Reduction Strategies

    Incorporate the following techniques to manage stress:

    • Meditation: Practicing mindfulness or guided meditation can significantly reduce stress levels and improve emotional regulation.
    • Deep Breathing: Simple deep breathing exercises can activate the body’s relaxation response, helping to counteract stress.
    • Mindfulness Practices: Engage in mindfulness activities, such as mindful eating or body scans, to increase awareness and reduce stress.

    Importance of Sleep and Establishing a Healthy Sleep Routine

    Quality sleep is crucial for hormonal balance in women. Aim for 7-9 hours of restful sleep each night. Establish a sleep routine by:

    • Creating a calming bedtime ritual.
    • Limiting screen time before bed.
    • Keeping the sleep environment dark and cool.

    How to Lead a Healthy Lifestyle to Treat Hormonal Imbalance in Women​?

    Importance of Social Connections and Support Systems

    Strong social connections can help mitigate stress and improve emotional well-being. Surround yourself with supportive friends and family, and consider joining community groups or activities that resonate with your interests.

    Incorporating Relaxation Techniques

    Integrate relaxation techniques into your daily routine:

    • Hobbies: Engage in activities that bring you joy and relaxation, such as reading, gardening, or crafting.
    • Nature Walks: Spending time in nature can reduce stress and improve mood, contributing to better hormonal health.

    Regular Health Check-Ups and Open Communication with Healthcare Providers

    Regular check-ups with healthcare providers can help monitor hormonal health and address any concerns. Open communication is essential for discussing symptoms and exploring treatment options, including lifestyle changes and functional medicine approaches.

    Lifestyle Changes 

    Making lifestyle changes can have a profound impact on hormonal imbalance in women​. By understanding the causes and symptoms of hormonal imbalances, focusing on nutrition, incorporating exercise, managing stress, and building a supportive environment, women can improve their hormonal health and overall well-being.

    Looking for Hormone Reset Program for Women which will enable your body to recover from any health issues, then Book a Consultation Now!

    References

    1. Slavin, J. L. (2013). “Fiber and prebiotics: mechanisms and health benefits.” Nutrients.
    2. American College of Obstetricians and Gynecologists. “Hormonal Contraception.”
    3. Harvard Health Publishing. “The Importance of Sleep for Hormonal Balance.”
    4. National Institutes of Health. “Stress and Health: The Effects of Stress on Hormones.”
    5. U.S. Department of Health & Human Services. “Physical Activity Guidelines for Americans.”

    Share

  • The Impact of Autoimmune Disorders on Skin Health: A Detailed Analysis of Psoriasis, Vitiligo, and Lichen Planus

    The Impact of Autoimmune Disorders on Skin Health: A Detailed Analysis of Psoriasis, Vitiligo, and Lichen Planus

    The Unseen Toll of Autoimmune Disorders on Skin Health

    Autoimmune disorders are conditions where the immune system mistakenly attacks healthy cells in the body, including those in the skin. For millions of people around the world, this means dealing with chronic skin conditions that cause physical discomfort, emotional distress, and sometimes even social stigma.

    Some of the most well-known autoimmune skin conditions include psoriasisvitiligo, eczema, and lichen planus. These conditions can significantly impact a person’s appearance and overall quality of life. The flare-ups can be unpredictable and severe, leaving patients frustrated and uncertain about managing their symptoms.

    Psoriasis, for example, causes thick, scaly patches on the skin, while vitiligo leads to the loss of pigmentation, and lichen planus results in itchy, inflamed skin. Despite their differences, all three diseases share a common underlying cause: an immune system that has become overactive and starts attacking the body’s own tissues.


    Why Does This Issue Matter?

    Living with an autoimmune skin condition is far more than just a cosmetic concern – it is a health issue that affects daily living.

    • Psoriasis is one of the most common autoimmune skin conditions, affecting up to 3% of the global population. It can lead to pain, swelling, and difficulty with mobility when the joints are involved, in addition to the visible skin lesions.
    • Vitiligo, which causes depigmented patches, can significantly affect a person’s self-esteem, with studies showing that nearly 50% of those with vitiligo experience psychological distress due to their appearance.
    • Lichen Planus, often associated with intense itching, can lead to scarring and long-term skin damage. In severe cases, it can affect the mucous membranes in the mouth and genitals, further complicating its management.

    In addition to the physical symptoms, these conditions can cause a range of psychological impacts. Individuals may feel isolated or embarrassed about their appearance, and the unpredictable nature of autoimmune flare-ups can add to the emotional burden.


    Root Causes and Symptoms of Psoriasis, Vitiligo and Lichen Planus

    Psoriasis

    Psoriasis is an autoimmune condition characterized by rapid skin cell turnover, leading to plaques of thick, inflamed, scaly skin.

    Symptoms: Common symptoms include

    • Plaques: Thickened, raised, red patches of skin covered with silvery-white scales. Commonly affects elbows, knees, scalp, and lower back.
    • Itching and Burning: Affected areas may feel itchy, painful, or have a burning sensation.
    • Nail Changes: Pitting, discolouration, or separation of the nail from the nail bed (onycholysis).
    • Scalp Psoriasis: Dry, scaly patches on the scalp resembling dandruff but thicker.
    • Psoriatic Arthritis (in some cases): Joint pain, stiffness, and swelling.

    Root Causes:

    Immune System Dysregulation: It is common knowledge that psoriasis is caused by an overactive immune response targeting healthy skin cells. However, what factors lead to this overactivity? Below are some of these factors.

    • Genetic Predisposition: Mutations in genes related to the immune system and skin barrier, such as HLA-Cw6.
    • Infections or overgrowths of pathogenic bacteria, fungus etc can often lead to an overactive immune system (e.g., strep throat can trigger guttate psoriasis).
    • Stress and trauma can lead to chronic activation of the fight or flight response of the nervous system. This activation often leads to various chronic ailments including autoimmunity (Koebner phenomenon).
    • Certain medications (e.g., beta-blockers, lithium) can cause autoimmunity.
    • Toxins of various types, when in excess in the body, can again trigger a chronic hyper stimulation of the immune respnse leading to autoimmunityEnvironmental factors (cold weather, smoking, alcohol).
    • Metabolic Syndrome: Links to obesity, diabetes, and cardiovascular issues also known to trigger autoimmunity.

    Vitiligo

    Vitiligo is a condition in which pigment-producing cells (melanocytes) are destroyed, leading to depigmented patches on the skin.

    Symptoms

    • Depigmented Patches: Flat, white patches on the skin that are sharply demarcated. Often begins on sun-exposed areas (hands, face, arms). 
    • Symmetry: Patches often appear symmetrically on both sides of the body.
    • Hair Depigmentation: Hair in affected areas may turn white or grey (e.g., scalp, eyebrows, eyelashes). 
    • Progression: Gradual enlargement of depigmented areas over time.

    Root Causes: Some factors, in addition to those discussed for psoriasis, are

    • Autoimmune Mechanisms: Immune cells target and destroy melanocytes.
    • Genetic Factors: Mutations in genes involved in immune regulation and melanin production (e.g., NLRP1PTPN22).
    • Oxidative Stress: Accumulation of reactive oxygen species (ROS) damages melanocytes.
    • Neurogenic Hypothesis: Abnormal nerve activity may release harmful substances affecting melanocytes.
    • Environmental Triggers:
      • Chemical exposure (e.g., phenolic compounds).
      • Physical trauma (Koebner phenomenon).
      • Emotional stress.

    Lichen Planus

    Lichen planus is an inflammatory condition affecting the skin, mucous membranes, hair, and nails, characterized by purple, itchy, flat-topped papules.

    Symptoms:

    • Skin Lesions: Flat-topped, purple, polygonal papules or plaques. Often itchy and appear on wrists, ankles, lower back, and forearms.
    • Oral Lichen Planus: White, lace-like patterns (Wickham’s striae) or red, painful sores in the mouth. Affects gums, tongue, and inner cheeks.
    • Genital Lichen Planus: Painful sores or white patches in the genital area.
    • Scalp (Lichen Planopilaris): Hair loss with scarring and redness on the scalp.
    • Nail Changes: Thinning, ridging, splitting, or loss of nails.
    • Mucous Membranes: Painful, raw patches on the mucous membranes (oral, genital).

    Root Causes: Few factors, In addition to the common causes discussed for psoriasis and vitiligo above, are

    • Immune-Mediated Mechanisms: T-cell-mediated attack on basal keratinocytes.
    • Viral Infections: Association with hepatitis C virus (HCV).
    • Genetic Predisposition: Familial cases suggest a heritable component.
    • Gut-Skin Axis: Altered gut microbiota may contribute to chronic inflammation.

    Common Underlying Factors for All Three:

    • Autoimmune Dysregulation: A shared hallmark is an immune system attacking the body’s own cells.
    • Chronic Inflammation: Persistent low-grade inflammation exacerbates symptoms.
    • Genetic Susceptibility: Variants in immune-regulation genes.
    • Environmental Triggers: External stressors often initiate or worsen symptoms.
    • Gut Health: Gut dysbiosis and leaky gut syndrome can contribute to immune imbalances.

    Addressing these root causes often involves a combination of medical treatments, lifestyle modifications, stress management, and dietary interventions to reduce inflammation and restore immune balance.

    Functional Medicine Approach Understanding and Reversing Autoimmune Skin Conditions

    Managing autoimmune skin conditions requires a multi-faceted approach, ranging from lifestyle changes to stress management to improving gut health. Here’s an in-depth look at how psoriasis, vitiligo, and lichen planus can be reversed: 

    1. Address Gut Health:
      • Test for and treat gut dysbiosis or leaky gut syndrome.
      • Incorporate gut-healing foods like bone broth, fermented foods (e.g., sauerkraut), and prebiotic fibers.
      • Avoid inflammatory foods like gluten, dairy, sugar, and processed foods.
    2. Reduce Inflammation:
      • Adopt an anti-inflammatory diet (rich in omega-3 fatty acids, turmeric, ginger).
      • Supplement with omega-3s, curcumin, and quercetin to lower systemic inflammation.
    3. Support Detox Pathways:
      • Optimize liver function with cruciferous vegetables (broccoli, kale) and adequate hydration.
      • Avoid environmental toxins (e.g., harsh chemicals, smoking, alcohol).
    4. Balance the Immune System:
      • Identify and eliminate food sensitivities (through elimination diets or testing).
      • Supplement with vitamin D, which regulates immune function.
    5. Mind-Body Connection:
      • Practice stress-reducing techniques such as yoga, meditation, or breathwork.
      • Improve sleep quality, as poor sleep exacerbates inflammation.
      • Use adaptogens like ashwagandha or Rhodiola to manage stress.
    6. Address Underlying Triggers:
      • Treat infections (e.g., strep throat, candida) that may trigger flares.

    Vitiligo

    1. Optimize Immune Function:
      • Use antioxidants like vitamin C, E, and selenium to reduce oxidative stress.
      • Supplement with L-phenylalanine and ginkgo biloba to support repigmentation.
      • Incorporate turmeric (curcumin) to modulate autoimmunity.
    2. Support the Gut-Skin Axis:
      • Heal the gut lining with nutrients like glutamine, zinc carnosine, and probiotics.
      • Avoid inflammatory triggers such as gluten, dairy, and processed foods.
    3. Stimulate Melanin Production:
      • Use natural therapies like narrow-band UVB phototherapy under medical supervision.
      • Incorporate copper-rich foods (e.g., nuts, seeds, shellfish) to support melanocyte function.
    4. Balance Hormones:
      • Address thyroid dysfunction or adrenal imbalances, as these can exacerbate vitiligo.
      • Manage stress with adaptogens and mindfulness practices.
    5. Reduce Toxins:
      • Avoid chemical exposures (e.g., phenolic compounds) that may trigger depigmentation.
      • Detoxify the liver with herbs like milk thistle or dandelion root.

    Lichen Planus

    1. Identify Triggers:
      • Test for viral infections (e.g., hepatitis C) and address them if present.
      • Remove potential allergens, including dental amalgam and specific medications.
    2. Calm Autoimmunity:
      • Use anti-inflammatory supplements like omega-3s, vitamin D, and quercetin.
      • Incorporate resveratrol or green tea extract for immune modulation.
    3. Heal the Gut:
      • Eliminate food sensitivities through an elimination diet.
      • Use gut-healing protocols with aloe vera, licorice root (DGL), and glutamine.
    4. Support Mucosal Health:
      • Use natural oral rinses with coconut oil or aloe vera for oral lichen planus.
      • Supplement with zinc and B vitamins to repair mucous membranes.
    5. Manage Stress and Inflammation:
      • Practice mindfulness, meditation, or acupuncture to reduce systemic stress.
      • Add anti-inflammatory foods like dark leafy greens, berries, and fatty fish.
    6. Detoxify the Body:
      • Avoid environmental toxins and reduce heavy metal exposure.
      • Support liver detox with NAC (N-acetyl cysteine) and cruciferous vegetables.

    Common Functional Medicine Strategies for All Three Conditions:

    1. Personalized Nutrition: Diet and nutrition play an important role due to a variety of reasons.
      • Adopt an anti-inflammatory diet personalised for your condition by an experienced functional medicine practitioner.
      • Focus on whole, organic, unprocessed, nutrient-dense foods rich in antioxidants and omega-3s etc.
    2. Testing for Root Causes: We need to test for and address all the main root causes that often lead to autoimmunity. Some examples of tests are below.
      • Comprehensive stool tests to evaluate gut health.
      • Food sensitivity and allergy testing.
      • Tests for viral or bacterial infections, heavy metals, and toxins.
    3. Supplements and Nutrients: Various supplements and nutrients can be used to support the immune system and nudge it towards more balanced activity. Some examples are
      • Vitamins A and D3: To regulate immunity.
      • Probiotics: To restore gut microbiota.
      • Zinc, selenium, and magnesium: To support cellular repair and immune function.
    4. Lifestyle Modifications: Chronic ailments are often referred to as lifestyle diseases. This is because it is our lifestyle choices (including diet, exercise, stress, relationships, and more) that impact how the body functions in the long run. For example,
      • Regular exercise helps to improve circulation and reduce inflammation.
      • Adequate and deep sleep is crucial for the nervous system to shift out of chronic fight and flight mode which is essential for immune system balance and recovery.
    5. Stress Management:
      • Chronic stress is a common trigger for all three conditions; incorporate stress-reducing techniques like journaling, tai chi, or therapy.

    Taking Control of Skin Health with Autoimmune Disorders

    Psoriasis, vitiligo, and lichen planus can have a profound impact on skin health, but with functional medicine, these conditions can be reversed. Customized Treatment plans that combine precise supplements, lifestyle adjustments, and stress management can significantly improve the quality of life for patients.

    If you’re living with an autoimmune skin condition, it’s essential to work closely with your healthcare provider to develop a personalized treatment strategy. Additionally, understanding the triggers for flare-ups and managing them proactively can go a long way in maintaining healthy skin and overall well-being.


    Share this blog to help raise awareness about the impact of autoimmune disorders on skin health!


    References:

    1. American Academy of Dermatology. “Psoriasis: Symptoms and Diagnosis.”
      • https://www.aad.org/public/diseases/psoriasis
    2. National Vitiligo Foundation. “Vitiligo: Causes, Symptoms, and Treatment.”
    3. American Skin Association. “Lichen Planus: Causes and Treatment Options.”
    4. Quality of life in patients with vitiligo. Parsad D, Dogra S, Kanwar AJ. Health Qual Life Outcomes. 2003
    5. Psychological reaction to chronic skin disorders: a study of patients with vitiligo. Porter J, Beuf AH, Nordlund JJ, et al. Gen Hosp Psychiatry. 1979
    6. Bergstrom, KG, Kimball AB. (2011) 100 questions & answers about psoriasis. Sudbury, Mass: Jones and Bartlett. 
    7. Marks, B. “More than skin deep: Triggers, treatments, and you.” An educational session hosted by the National Psoriasis Foundation. Chicago: Presented June 20, 2015.
    8. Murzaku EC, Bronsnick T, et al. “Diet in dermatology Part II. Melanoma, chronic urticaria, and psoriasis.” J Am Acad Dermatol. 2015 Aug;73(2):353.

    Share

  • What is the Impact of Regular Exercise on Hormonal Health

    What is the Impact of Regular Exercise on Hormonal Health

    Introduction

    Hormones are essential chemical messengers that play a vital role in numerous bodily functions, including metabolism, growth, mood regulation, and reproductive health. The balance of these hormones is crucial for overall well-being, and regular exercise has emerged as a key factor in maintaining this balance. Engaging in physical activity influences hormone levels and enhances overall metabolic health and emotional stability.

    Understanding Hormonal Health

    Explanation of Hormonal Balance and Its Significance

    Hormonal balance refers to the optimal levels of hormones in the body, ensuring that they work synergistically to regulate various physiological processes. An imbalance can lead to a range of health issues, including poor immunity, metabolic and other imbalances, fatigue, mood disorders, and weight fluctuations. Maintaining hormonal health is essential for physical and mental well-being, influencing everything from energy levels to immune function.

    Common Signs of Hormonal Imbalances

    Recognizing signs of hormonal imbalances is crucial for early intervention. Common symptoms include:

    • Fatigue: Chronic tiredness can indicate adrenal dysfunction or thyroid issues.
    • Mood Changes: Fluctuations in hormones such as estrogen and progesterone can lead to mood swings or depression.
    • Weight Fluctuations: Hormonal imbalances can affect metabolism, leading to unexplained weight gain or loss.
    • Irregular periods (for women) and low libido: 
    • Hair loss or thinning and facial/body hair for women (PCOS):
    • Digestive issues:
    • Brain fog:
    • Dry or flaky skin: 

    How Exercise Influences Hormones

    Overview of Key Hormones Affected by Exercise

    Regular exercise has a profound impact on several key hormones, including:

    • Insulin: Physical activity enhances insulin sensitivity, helping to regulate blood sugar levels.
    • Cortisol: Exercise can modulate cortisol levels, reducing stress and promoting a balanced response to stressors.
    • Endorphins: Often referred to as “feel-good” hormones, endorphins are released during exercise, contributing to improved mood and reduced pain perception.
    • Leptin and Ghrelin (hunger hormones): Exercise may lower ghrelin (which stimulates appetite) and increase leptin sensitivity (which helps you feel full).
    • Thyroid hormones (T4 and T3): Exercise can increase the production and conversion of thyroid hormones. Over time, regular physical activity can also enhance thyroid hormone sensitivity.

    The Impact of Different Types of Exercise on Hormonal Levels

    Different types of exercise affect hormones in unique ways:

    • Aerobic Exercise: Running, cycling, and swimming enhance cardiovascular health and insulin sensitivity. They also support and balance hormones like cortisol, serotonin and dopamine leading to better focus, memory, mood and lower inflammation, etc. 
    • Strength Training: Lifting weights can boost testosterone and growth hormone levels, which are vital for muscle growth and metabolism. Also balances cortisol levels. 
    • Flexibility Exercises: Practices like yoga promote relaxation and reduce stress hormones, positively impacting overall hormonal balance.

    The Role of Exercise in Reducing Inflammation and Enhancing Metabolic Health

    Regular physical activity helps reduce inflammation, which is linked to various chronic diseases and hormonal imbalances. Exercise improves metabolic health by enhancing glucose metabolism and promoting healthy body composition, thus supporting hormonal health.

    Benefits of Regular Exercise for Hormonal Balance

    Improved Insulin Sensitivity and Blood Sugar Regulation

    Regular exercise enhances insulin sensitivity, allowing cells to utilize glucose more effectively. A study published in Diabetes Care indicated that even short bouts of physical activity can improve insulin sensitivity in individuals with insulin resistance.

    Reduction in Stress Hormones and Improvement in Mood

    Exercise is a powerful stress reliever. Physical activity reduces cortisol levels and promotes the release of endorphins, leading to enhanced mood and reduced anxiety. Research shows that individuals who engage in regular physical activity report lower levels of stress and anxiety.

    Balancing of Sex Hormones (Testosterone, Estrogen)

    Regular strength training and aerobic exercise can boost and balance levels of sex hormones like testosterone and estrogen, which are essential for reproductive health and overall vitality. A meta-analysis found that resistance training significantly increases testosterone levels in men.

    Benefits for Thyroid Function and Metabolism

    Exercise supports thyroid function, enhancing metabolic rate and energy expenditure. Studies suggest that moderate-intensity aerobic exercise can improve thyroid hormone levels, which play a crucial role in metabolism and energy regulation.

    Exercise Recommendations for Hormonal Health

    Types of Exercises to Include

    To promote hormonal health, consider incorporating a variety of exercise types:

    • Cardio: Activities like brisk walking, running, or cycling should be included for cardiovascular health.
    • HIIT (High-Intensity Interval Training) is a workout method that alternates short bursts of intense exercise with brief recovery periods. It boosts cardiovascular fitness, burns calories efficiently, and builds endurance in a shorter time than traditional workouts.
    • Strength Training: To support muscle growth and hormonal balance, aim for resistance exercises at least two to three times a week.
    • Yoga and Flexibility Work: Practices like yoga can help reduce stress and promote relaxation.

    Guidelines for Frequency, Duration, and Intensity

    Aim for at least 150 minutes of moderate-intensity aerobic activity each week and two days of strength training. For optimal results, include:

    • 30 minutes of moderate exercise most days (e.g., brisk walking).
    • 2-3 days of strength training focusing on major muscle groups.
    • Flexibility and relaxation exercises such as yoga or stretching.

    Importance of Incorporating Rest and Recovery

    Rest and recovery are vital for hormonal health. Overtraining can lead to elevated cortisol levels and hormonal imbalances. Ensure adequate sleep and incorporate rest days into your routine to allow your body to recover.

    People who should only exercise under supervision

    Certain individuals should avoid exercise or engage in it only under medical supervision due to potential health risks. People with cardiovascular disease (CVD), especially those with uncontrolled hypertension, arrhythmias, or recent heart surgeries, should have a doctor’s clearance and may benefit from medically supervised workouts to prevent strain on the heart. Pregnant women, particularly in high-risk pregnancies, are advised to consult with healthcare providers to ensure safe modifications and intensity adjustments, as exercise can sometimes pose risks to both mother and baby. Individuals with adrenal fatigue or hormonal imbalances should also approach exercise carefully, as intense physical activity can worsen symptoms, disrupt recovery, and further deplete energy. Those with autoimmune conditions, severe osteoporosis, or uncontrolled diabetes should work closely with medical professionals to tailor exercise routines to their needs, promoting safety and gradual progress.

    Potential Pitfalls of Over-Exercising

    Understanding the Concept of Overtraining and Its Effects on Hormones

    Overtraining occurs when exercise exceeds the body’s ability to recover. This can lead to a state of chronic fatigue, increased cortisol levels, and hormonal imbalances. Signs of overtraining include persistent fatigue, irritability, and decreased performance.

    Signs of Over-Exercising

    Recognizing the signs of over-exercising is crucial for maintaining hormonal balance:

    • Fatigue: Persistent tiredness despite adequate rest.
    • Decreased Performance: A noticeable decline in workout performance or endurance.
    • Mood Swings: Increased irritability or anxiety levels.

    Strategies to Maintain a Balanced Exercise Routine

    To avoid the pitfalls of over-exercising, consider the following strategies:

    • Listen to Your Body: Pay attention to signs of fatigue and adjust your routine accordingly.
    • Incorporate Rest Days: Schedule regular rest days to allow your body to recover.
    • Vary Intensity and Duration: Mix high-intensity workouts with lower-intensity activities to prevent burnout and overexertion of muscle groups.

    Conclusion

    Regular exercise is a powerful tool for maintaining hormonal health. By enhancing insulin sensitivity, reducing stress, and supporting the production of essential hormones, physical activity can significantly improve overall well-being. It is vital to find a balanced exercise routine that promotes hormonal balance without leading to overtraining.

    HR CTA tiny

    References

    1. Colberg, S. R., et al. (2016). “Exercise and diabetes.” Diabetes Care.
    2. McAuley, E., et al. (2011). “Physical activity and mental health.” Clinical Psychology Review.
    3. Zhao, Y., et al. (2015). “The effect of resistance training on testosterone levels in men.” Sports Medicine.
    4. Schaub, A., et al. (2015). “Impact of exercise on thyroid function.” Thyroid.

    Share

  • Demystifying magnesium supplements for anxiety patients

    Demystifying magnesium supplements for anxiety patients

    Are you feeling overwhelmed, on edge, and struggling to find calm in your daily life? You’re not alone. Anxiety affects millions of people worldwide, and the search for effective, natural remedies is ongoing. Enter magnesium – a mineral that’s been gaining attention for its potential to ease anxiety symptoms. But with so many types of magnesium supplements available, how do you know which one is best for tackling anxiety?

    The world of magnesium supplements can be confusing, with options like magnesium glycinate, citrate, and threonate all vying for your attention. Each type comes with its own set of benefits and potential drawbacks, making it challenging to determine which one might work best for your anxiety. Don’t worry – we’re here to help you navigate this mineral maze and find the right magnesium supplement to support your mental well-being.

    In this blog post, we’ll dive deep into the relationship between magnesium and anxiety, explore the various types of magnesium supplements available, and discuss the key factors you should consider when choosing the best option for you. We’ll also reveal our top picks for magnesium supplements that may help alleviate anxiety symptoms. So, let’s embark on this journey to discover which magnesium supplement could be your anxiety-fighting ally!

    Understanding Magnesium and Anxiety

    A. The role of magnesium in mental health

    Magnesium plays a crucial role in maintaining optimal mental health. This essential mineral acts as a natural relaxant, helping to regulate neurotransmitters and hormones that influence mood and stress levels. Magnesium is involved in over 300 biochemical reactions in the body, many of which directly impact brain function and emotional well-being.

    B. Benefits of magnesium supplementation for anxiety

    Magnesium supplementation can offer several benefits for individuals struggling with anxiety:

    1. Promotes relaxation
    2. Regulates stress hormones
    3. Improves sleep quality
    4. Enhances GABA function (a calming neurotransmitter)
    5. Reduces muscle tension
    BenefitDescription
    RelaxationMagnesium helps relax muscles and calm the nervous system
    Stress hormone regulationIt helps balance cortisol levels, reducing the body’s stress response
    Sleep improvementMagnesium aids in melatonin production, promoting better sleep
    GABA enhancementIt supports the function of GABA, a neurotransmitter that reduces anxiety
    Muscle tension reliefMagnesium helps relax tense muscles, often associated with anxiety

    C. How magnesium deficiency affects anxiety

    Magnesium deficiency can significantly exacerbate anxiety symptoms. When the body lacks sufficient magnesium, it can lead to:

    • Increased stress sensitivity
    • Heightened anxiety and panic attacks
    • Difficulty relaxing and falling asleep
    • Muscle tension and spasms
    • Mood swings and irritability

    Low magnesium levels can create a vicious cycle, as stress and anxiety can further deplete the body’s magnesium stores. This highlights the importance of maintaining adequate magnesium levels through diet and supplementation to support mental health and reduce anxiety symptoms.

    Types of Magnesium Supplements

    Now that we understand the connection between magnesium and anxiety, let’s explore the various types of magnesium supplements available. Each type has unique properties and benefits, which can influence their effectiveness in managing anxiety symptoms.

    A. Magnesium Oxide

    Magnesium oxide is one of the most common and affordable forms of magnesium supplements. However, it has a lower bioavailability compared to other forms, meaning less of it is absorbed by the body.

    B. Magnesium Chloride

    This form of magnesium is well-absorbed by the body and is often used in topical applications, such as magnesium oils or lotions. It can be beneficial for those who experience digestive issues with oral supplements.

    C. Magnesium Threonate

    Magnesium threonate is a newer form of magnesium that has shown promise in crossing the blood-brain barrier more effectively than other types. This property makes it particularly interesting for potential cognitive and neurological benefits.

    D. Magnesium Citrate

    Magnesium citrate is highly bioavailable and easily absorbed by the body. It’s often used for its mild laxative effects but can also be beneficial for anxiety relief.

    E. Magnesium Glycinate

    Magnesium glycinate is a popular choice for anxiety relief due to its high bioavailability and gentle effect on the digestive system. It’s less likely to cause gastrointestinal side effects compared to other forms.

    Here’s a comparison of these magnesium supplements:

    TypeBioavailabilityMain BenefitsPotential Side Effects
    Magnesium OxideLowAffordable, high magnesium contentMay cause digestive issues
    Magnesium ChlorideHighGood for topical use, well-absorbedCan cause skin irritation when used topically
    Magnesium ThreonateHighPotential cognitive benefitsMore research needed on long-term effects
    Magnesium CitrateHighGood absorption, mild laxative effectMay cause loose stools
    Magnesium GlycinateHighGentle on stomach, good for anxietyGenerally well-tolerated

    When choosing a magnesium supplement for anxiety, it’s important to consider factors such as bioavailability, potential side effects, and your specific health needs. Next, we’ll delve into the key factors you should consider when selecting the best magnesium supplement for your anxiety management.

    Factors to Consider When Choosing Magnesium

    When selecting a magnesium supplement for anxiety relief, several crucial factors come into play. Understanding these elements will help you make an informed decision tailored to your specific needs.

    A. Lifestyle and dietary habits

    Your daily routine and eating habits significantly influence the type and amount of magnesium you might need. Consider the following:

    • Dietary magnesium intake
    • Physical activity level
    • Stress levels
    • Alcohol consumption
    Lifestyle FactorImpact on Magnesium Needs
    High stressIncreased need
    Regular exerciseHigher requirement
    Alcohol consumptionDepletes magnesium levels
    Balanced dietMay reduce supplementation

    B. Dosage recommendations

    The appropriate magnesium dosage varies based on factors such as age, gender, and health status. Generally:

    • Adults: 310-420 mg daily
    • Pregnant women: 350-360 mg daily
    • Children: 30-410 mg daily (age-dependent)

    Always consult with a healthcare professional for personalized dosage recommendations.

    C. Medication interactions

    Magnesium can interact with various medications, potentially affecting their efficacy or absorption. Be cautious if you’re taking:

    • Antibiotics
    • Bisphosphonates
    • Diuretics
    • Proton pump inhibitors

    D. Individual health conditions

    Certain health conditions may influence magnesium absorption or necessitate adjusted dosages:

    • Kidney disease
    • Gastrointestinal disorders
    • Diabetes
    • Heart conditions

    It’s crucial to discuss with your healthcare provider before starting any magnesium supplementation, especially if you have pre-existing health conditions or are taking medications. They can provide tailored advice based on your individual circumstances and help monitor your magnesium levels to ensure optimal supplementation.

    Top Magnesium Supplements for Anxiety

    When it comes to managing anxiety, choosing the right magnesium supplement can make a significant difference. Here are the top magnesium supplements for anxiety, categorized by specific needs:

    A. Best for sensitive stomachs

    For those with sensitive digestive systems, magnesium glycinate is an excellent choice. This form of magnesium is bound to the amino acid glycine, which enhances absorption and minimizes gastrointestinal side effects.

    B. Fastest-acting supplement

    Magnesium chloride is known for its rapid absorption rate, making it the fastest-acting magnesium supplement for anxiety relief. It’s often available in liquid form, allowing for quick assimilation into the bloodstream.

    C. Most budget-friendly choice

    Magnesium oxide is typically the most affordable option. While it may not be as easily absorbed as other forms, it still provides beneficial effects when taken regularly.

    D. Best overall option

    Magnesium threonate is considered the best overall choice for anxiety management. It has the unique ability to cross the blood-brain barrier, potentially offering more direct cognitive benefits.

    Here’s a comparison table of these magnesium supplements:

    TypeBest ForAbsorption RateCost
    Magnesium GlycinateSensitive stomachsHighModerate
    Magnesium ChlorideFast actionVery HighModerate to High
    Magnesium OxideBudget-consciousLowLow
    Magnesium ThreonateOverall anxiety reliefHigh (in brain)High

    When selecting a magnesium supplement for anxiety, consider factors such as:

    • Your specific needs (e.g., sensitive stomach, quick relief)
    • Budget constraints
    • Potential interactions with other medications
    • Desired absorption rate

    Remember to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications. With the right magnesium supplement, you can potentially experience significant improvements in your anxiety symptoms and overall well-being.

    HR CTA tiny
    References:
    1. Cleveland Clinic. (2024). “Magnesium for Anxiety: Does It Work?” Retrieved from Cleveland Clinic
    2. Talkspace. (2024). “Magnesium for Anxiety: Does it Help?” Retrieved from Talkspace
    3. National Institutes of Health. (2023). “Magnesium: Fact Sheet for Health Professionals.” Retrieved from NIH Office of Dietary Supplements

    Share

  • Cycle Syncing: Your Monthly Planner

    Cycle Syncing: Your Monthly Planner

    Cycle syncing is an all-encompassing method of managing your menstrual cycle that entails coordinating your lifestyle, physical activity, and diet with the different phases of your cycle.

    This enhances both your physical and emotional well-being and your performance.

    The menstrual cycle has four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is connected to specific hormonal and physiological alterations in a woman’s body that may impact different facets of her physical and emotional wellbeing. Women can enhance their general well-being by understanding these changes and adjusting to them.

    Cycle synchronisation advantages

    Cycle synchronisation can benefit women in a variety of ways, including:

    • Possibility of fewer menstrual symptoms like mood swings, bloating, and cramps
    • Make your exercise regimen more efficient and effective.
    • Optimum energy management is achieved by timing activities to coincide with hormonal changes that occur naturally
    • Enhancing focus and productivity by taking advantage of times of increased energy and mental clarity
    • Potential control of hormonal balance and menstrual cycles over time
    • Live in harmony with your body.
    • Describe the best time to conceive and offer fertility support.
    • Greater sense of control over one’s body and connection to it
    • Potential improvement in sleep quality and stress management
    • Potential improvement in overall well-being and quality of life.
    8e4b88 c67d9a972c834fef95b4094d709880f0mv2

    Let us quickly review the menstrual cycle’s various phases!

    1. Menstruation: is the first phase of the menstrual cycle, which begins on the first day of bleeding. During menstruation, the uterus sheds its lining, causing the vagina to leak blood and tissue. Hormone levels, especially estrogen and progesterone, are relatively low during this phase, which may cause fatigue and bloating.
    2. Follicular Phase: The follicular phase begins immediately after menstruation and lasts until ovulation. During this stage, the pituitary gland secretes follicle-stimulating hormone (FSH), which stimulates ovarian follicle growth and maturation. These follicles contain eggs and produce estrogen as they grow. Estrogen is essential for thickening the uterine lining and preparing it for pregnancy. During this phase, estrogen levels are increasing gradually, which can improve your mood and energy levels.
    3. Ovulation: Ovulation typically happens 14 days before the start of the subsequent period, in the middle of the menstrual cycle. The dominant follicle bursts during ovulation, releasing a mature egg from the ovary. An increase in luteinizing hormone (LH) produced by the pituitary gland initiates this process. Just before ovulation, estrogen levels reach their peak, encouraging egg release and raising cervical mucus to allow sperm movement.

    Your mood, energy level, and libido can all improve because estrogen and progesterone levels are at their highest during this phase.

    1. Luteal Phase: The luteal phase begins after ovulation and lasts until the following period. The ovary’s ruptured follicle develops into the corpus luteum after the egg has been released from it. Progesterone, which is produced by the corpus luteum, helps to maintain and thicken the uterine lining in preparation for the implantation of a fertilized egg. In the absence of fertilization, estrogen and progesterone levels drop, causing the uterine lining to shed and a new menstrual cycle to begin. Your progesterone levels rise during this stage, which may result in symptoms including bloating, breast soreness, and mood swings.

    How do you cycle in sync with the first phase (the menstrual phase) of your menstrual cycle?

    During the menstrual phase, hormone levels, particularly estrogen and progesterone, are relatively low, which can lead to feelings of fatigue and bloating. So, it’s important that you choose your food and physical activities accordingly.

    Foods to eat during the menstrual phase

    • Iron-Rich Foods: Because menstruation involves blood loss, it is critical to replenish iron levels. Include iron-rich foods in your diet, such as leafy greens, legumes and lean meats (if you are a non-vegetarian)
    • Anti-inflammatory Foods: Some women experience cramps and inflammation during their menstrual cycle. Consume anti-inflammatory foods such as fatty fish (salmon, mackerel), turmeric, ginger, and green leafy vegetables.
    • Hydration is critical throughout your cycle, including during menstruation. Drink plenty of structured water and eat hydrating fruits and vegetables.

    Add this to your shopping list for the menstrual phase:

    • Green leafy vegetables
    • Pumpkin seeds
    • Millets
    • Lean meat
    • Lentils
    • Fatty fish
    • Eggs
    • Nuts
    • Turmeric
    • Ginger

    Exercise cycle syncing guidelines during the menstrual phase

    • Gentle yoga or stretching: These activities can help relieve cramps and promote relaxation.
    • Meditation or mindfulness practices: Engaging in calming mental exercises can aid in stress reduction and emotional well-being.
    • Light aerobic exercises: Low-impact activities such as walking or gentle cycling can help improve circulation and mood.
    8e4b88 8417ec966eff443fbf6f314a549f2c41mv2

    How do you sync your cycle with the second phase (Follicular phase) of your menstrual cycle?

    During the follicular phase, estrogen levels are gradually increasing, which can improve your mood and energy levels.

    Foods to eat during the luteal phase

    Follicular phase

    • Balanced Nutrition: Eat a well-rounded, nutrient-dense diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Your body will receive the nutrients it needs for optimum hormone production as a results
    • Foods High in Phytoestrogen: Plant compounds called phytoestrogens act as the body’s estrogen substitute. Phytoestrogen-rich foods like flaxseeds, soy products (only non-GMO varieties are recommended), lentils, and chickpeas may support hormone balance during this phase.
    • Foods High in Fiber: Consuming a diet rich in fiber can promote healthy digestion and assist in maintaining stable blood sugar levels. Whole grains, legumes, fruits, and vegetables are high in dietary fiber.

    Your shopping list should include the following foods for the follicular phase:

    • Green, leafy vegetables
    • Flaxseeds and pumpkin seeds
    • Avocado
    • Broccoli
    • Nuts/seed mix
    • Olive oil
    • Zucchini
    • Fish
    • Protein sources

    Exercise cycle syncing guidelines during the follicular phase

    • Energy-Boosting Activities: With rising estrogen levels, you may experience increased energy during the follicular phase. Utilize this by engaging in high-intensity activities like cardio, weightlifting, or HIIT (High-Intensity Interval Training)
    • Try Out New Exercises: The follicular phase is linked to an excitement for discovery and novelty. It is a great opportunity to try out any new hobbies or fitness classes you have been thinking about. This can inspire you to stay active and keep your workouts interesting
    • Focus on Endurance and Stamina: Your endurance and stamina may improve at this point. Make the most of this time by challenging yourself with longer workouts or by gradually raising the level of your workout intensity.
    8e4b88 d2effe8db3084ed480794a72cbae78ecmv2

    How do you sync your cycle with the third phase (Ovulatory phase) of your menstrual cycle?

    Estrogen and progesterone are at their highest levels at this time, and the body is ready for conception. Here are some suggestions for coordinating your diet and exercise program with the third phase:

    Foods to eat during the Ovulatory phase

    • Balanced Macronutrients: Eat a well-balanced diet that includes carbohydrates, proteins, and healthy fats. This will give your body the energy and nutrients it needs to produce hormones optimally.
    • Omega-3 Fatty Acids: Consume omega-3 fatty acid-rich foods such as fatty fish (salmon, mackerel, and sardines), chia seeds, flaxseeds, and walnuts. Omega-3 fatty acids are anti-inflammatory and may aid in hormonal balance.
    • Antioxidant-Rich Foods: Eat antioxidant-rich foods such as berries, dark leafy greens, colorful vegetables, and green tea. During this stage, antioxidants can help reduce oxidative stress and support overall health.

    Add these food items to your shopping list for the ovulatory phase:

    • Whole grains
    • Eggs
    • Leafy green vegetables
    • Tomatoes
    • Flaxseeds and pumpkin seeds
    • Fruits: Berries, citrus fruits, papaya

    Exercise cycle syncing guidelines during the ovulatory phase

    • High-Intensity Workouts: During the ovulatory phase, when estrogen and progesterone levels are at their highest, you may have more energy and endurance. Use this to your advantage by incorporating high-intensity workouts such as interval training, running, or cycling.
    • Resistance Training and Strength Exercises: Resistance training and strength exercises can be beneficial during this phase. They aid in the enhancement of muscle tone, strength, and bone health. Consider incorporating weightlifting, bodyweight exercises, or resistance bands.
    • Social and team activities: The ovulatory phase is frequently associated with increased sociability and confidence. Consider participating in group exercises or team sports that promote social interaction and a sense of camaraderie.
    8e4b88 d820896c65bb4f8db7299f20832ba4femv2

    How do you cycle sync during the fourth phase (luteal phase) of your menstrual cycle?

    During this phase, progesterone levels rise, and the body prepares for either pregnancy or the start of a new menstrual cycle. Premenstrual syndrome, or PMS, may occur.

    Foods to eat during the luteal phase

    • Balanced Nutrition: Focus on consuming a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim for nutrient-dense foods to support overall health.
    • Complex Carbohydrates: Include complex carbohydrates such as whole grains, legumes, and starchy vegetables in your meals. These foods provide sustained energy and can help stabilize blood sugar levels.
    • Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Healthy fats can help with satiety, hormone production, and absorption of fat-soluble vitamins.

    Exercise cycle syncing guidelines during the luteal phase

    • Moderate Intensity Workouts: Engage in moderate-intensity exercises such as brisk walking, jogging, swimming, or cycling. These activities can help maintain fitness levels while considering the potential changes in energy and mood during this phase.
    • Strength Training and Resistance Exercises: Continue with strength training exercises to maintain muscle tone and strength. Resistance exercises can also help support bone health.
    • Mind-Body Activities: Consider incorporating mind-body activities like yoga, Pilates, or tai chi, which can promote relaxation, stress reduction, and mind-body connection during the luteal phase.
    • Gentle Cardiovascular Exercise: If you experience bloating, breast tenderness, or other symptoms associated with the luteal phase, opting for low-impact cardiovascular exercises like elliptical training or swimming can be beneficial.
    8e4b88 a26cf970089946679c2ac515657a051emv2

    FAQs

    Who all gets the most benefit out of cycle syncing?

    While cycle syncing can potentially benefit individuals who menstruate, it may be particularly beneficial for those who experience noticeable changes in their energy levels, mood, and physical symptoms throughout their menstrual cycle. It may also be beneficial for individuals who are seeking a holistic approach to managing their menstrual health and overall well-being.

    Here are some groups that may find cycle syncing beneficial:

    • Individuals with irregular menstrual cycles: Cycle syncing can help individuals with irregular cycles gain a better understanding of their hormonal patterns and potentially support cycle regulation.
    • People experiencing menstrual symptoms: Those who experience common menstrual symptoms such as bloating, cramps, mood swings, or fatigue may find that adapting their lifestyle to their menstrual cycle can help alleviate these symptoms.
    • Athletes and fitness enthusiasts: Athletes and individuals engaged in regular exercise may benefit from adjusting their training and intensity levels according to their hormonal fluctuations, potentially optimizing performance and recovery.
    • Individuals seeking natural approaches to hormone balance: Cycle syncing offers a natural approach to working with your body’s hormonal changes, potentially supporting hormone balance without relying solely on medical interventions.
    • Those interested in holistic well-being: Cycle syncing encourages a holistic approach to overall well-being, including self-care practices, nutrition, stress management, and exercise routines tailored to individual phases of the menstrual cycle.

    How to start cycle syncing

    To start cycle syncing, follow these steps:

    • Track your menstrual cycle: Begin by tracking the start and end dates of your menstrual cycle. This will help you identify the different phases and understand the timing of each phase.
    • Learn about the menstrual cycle phases: Familiarize yourself with the four phases of the menstrual cycle: menstruation, follicular phase, ovulation, and luteal phase. Understand the hormonal changes and typical symptoms associated with each phase.
    • Observe your own patterns and symptoms: Pay attention to how you feel during different phases of your menstrual cycle. Note any changes in energy levels, mood, physical symptoms, and cravings. This self-awareness will help you tailor your lifestyle to each phase.
    • Adjust your activities: Based on your observations, adapt your activities and routines to align with each menstrual cycle phase.

    During menstruation: Prioritize rest, self-care, and gentle exercise like walking or yoga.

    During the follicular phase: Engage in higher-energy activities, try new exercises, and focus on building stamina.

    During ovulation: Take advantage of increased energy and focus on intense workouts and social activities.

    During the luteal phase: Emphasize self-care, relaxation, and lower-impact exercises like yoga or swimming.

    Share

  • 9 Nutritional Intervention for Pcos Symptoms

    9 Nutritional Intervention for Pcos Symptoms

    Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. It is characterised by a combination of symptoms related to hormonal imbalances and the presence of small cysts on the ovaries.

    The cause of PCOS is a combination of unhealthy lifestyle, toxin overload and environmental factors. Insulin resistance, which affects the body’s ability to use insulin effectively, is often associated with PCOS and can contribute to hormone imbalances.

    staging.hormonereset.in post 9 nutritional intervention for pcos symptoms

    The symptoms of PCOS can vary from person to person, and not all women will experience the same symptoms. Common symptoms of PCOS include:

    • Irregular periods: Women with PCOS may have infrequent or prolonged menstrual cycles, or they may experience heavy or unpredictable bleeding.
    • Ovarian cysts: The ovaries may contain small cysts, which are fluid-filled sacs. These cysts are usually harmless but can contribute to hormone imbalance if they don’t regress themselves, and rather grow in size.
    • Hormonal imbalances: Women with PCOS often have higher levels of androgens, which are male hormones. This can lead to symptoms such as acne,hair thinning, excessive hair growth (hirsutism), and male-pattern baldness.
    • Weight gain and difficulty losing weight: Most women with PCOS struggle with weight management. Insulin resistance and hormonal imbalances can make it more challenging to maintain a healthy weight.
    • Skin problems: PCOS can be associated with skin issues, including acne, oily skin, and dark patches of skin (acanthosis nigricans).
    • Fertility issues: PCOS is one of the leading causes of female infertility. Hormonal imbalances can interfere with the normal ovulation process, making it more difficult to conceive.

    It’s important to note that the symptoms of PCOS can vary in severity, and not all women with PCOS will experience all of these symptoms. If you are one who is struggling with PCOS symptoms, certain nutrition interventions can help you manage symptoms and even reverse PCOS.

    8e4b88 e6e1531dd474461a8c7a4dd34756f1e5mv2

    Here are nine PCOS nutrition interventions that you should incorporate in your daily regime:

    • 1. Low-Glycemic Index (GI) Diet: Opt for a balanced diet that includes a variety of whole foods, lean proteins, healthy fats, and low-GI carbohydrates. Low-GI foods help stabilise blood sugar levels and can aid in weight management, a common concern for women with PCOS.
    • 2. Fiber-Rich Foods: Include fiber-rich foods such as fruits, vegetables, whole grains, and legumes in your diet. High-fiber foods can help regulate blood sugar levels, improve digestion, and promote satiety, which may aid in weight management.
    • 3. Omega-3 Fatty Acids: Incorporate omega-3 fatty acids into your diet through sources like fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts. Omega-3s have anti-inflammatory properties and may help reduce insulin resistance and improve lipid profile in women with PCOS.
    • 4. Use Anti-Inflammatory herbs in diet: Consume foods with anti-inflammatory properties, including turmeric, ginger, cinnamon, clove etc. Also have a diet combination of green leafy vegetables, berries, and nuts. Chronic inflammation is often associated with PCOS, and an anti-inflammatory diet will help reduce inflammation and related symptoms.
    • 5. Include chromium & sulphur rich foods: Consider adding chromium & sulphur -rich foods such as broccoli, green beans, nuts, and whole grains to your diet. Chromium supplementation improves insulin sensitivity and glucose metabolism in women with PCOS.
    • 6. Get sufficient Vitamin D: Ensure adequate vitamin D levels through sunlight exposure and/or vitamin D-rich foods like fatty fish, and egg yolks. Vitamin D deficiency is prevalent in women with PCOS and may contribute to insulin resistance.
    • 7. Probiotics to be added daily: Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut, or consider probiotic supplements. Probiotics help improve gut health, reduce inflammation, and regulate hormonal balance in women with PCOS.
    • 8. Herbal Remedies: Certain herbal remedies like cinnamon, spearmint tea, and saw palmetto have beneficial effects on insulin sensitivity and hormone levels in women with PCOS. However, consult with a healthcare provider before using herbal supplements.
    • 9. Mindful Eating: Practise mindful eating techniques, such as paying attention to hunger and fullness cues, eating slowly, and savouring each bite. Mindful eating can promote a healthy relationship with food and support weight management goals in women with PCOS.

    References :

    1. Marsh K, et al. (2010). The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. J Dermatol Sci. 59(3):248-251.
    2. Palomba S, et al. (2015). Dietary Interventions and Nutritional Supplements for Women with Polycystic Ovary Syndrome. PCOS Consensus Workshop Group. Rev Endocr Metab Disord. 16(3):269-284.
    3. Mohammadi E, et al. (2012). Effects of omega-3 fatty acids supplementation on serum adiponectin levels and some metabolic risk factors in women with polycystic ovary syndrome. Asia Pac J Clin Nutr. 21(4):511-518.
    4. Wang J, et al. (2016). Effects of probiotics on glycaemic control, lipid profiles, and endothelial function in women with polycystic ovary syndrome: a randomized controlled trial. Endocrine. 52(1):69-77.

    Share

  • Seed Cycling for Hormonal Balance

    Seed Cycling for Hormonal Balance

    Seed cycling is a natural approach to hormonal balance in which specific seeds are consumed at different stages of the menstrual cycle. Supporting balanced hormone levels, lowering PMS symptoms, increasing fertility, and regulating the menstrual cycle are all possible with straightforward practice. Functional nutrition may be able to help balance your hormones if you have PCOS, PMS, are close to menopause, or have recently stopped using hormonal birth control. The follicular and luteal phases of your menstrual cycle can be balanced using seed cycling by adjusting the major hormones involved.

    In seed cycling, what types of seeds are used?

    Typically, seed cycling involves flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds. The nutritional value of these seeds as well as their potential advantages in enhancing the hormones in various phases of the menstrual cycle led to their selection.

    In phase 1, flax and pumpkin seeds are used; in phase 2, sesame and sunflower seeds are recommended. Each seed is said to offer nutritional advantages that boost the hormones in each phase.

    Which seeds are used at what stage of the menstrual cycle?

    Consuming particular seeds at various times during the menstrual cycle is known as “seed cycling.” In phase 1, flax and pumpkin seeds are used; in phase 2, sesame and sunflower seeds are recommended.

    The stages of the process are broken down below, along with the seeds that were used in each:

    8e4b88 7518b586e6874bc4b983be9c9471cbeemv2

    Follicular Phase (Days 1–14):

    The encouragement of estrogen production and balance is the main focus at this stage. Pumpkin and flax seeds may be useful in balancing estrogen because they contain lignans, which function as phytoestrogens.

    Guidelines for the Follicular Phase

    • 1 tablespoon raw organic pumpkin seeds
    • 1 tablespoon of organic, raw, ground flax seeds
    • These seeds can be incorporated into your diet by being added to smoothies, yogurt, oatmeal, or salads.

    Luteal Phase (Days 15–28):

    Promoting progesterone production and balance is the main goal during this phase. Sesame and sunflower seeds can support healthy progesterone levels during the luteal phase, according to clinical research. Both seeds contain lignans and fatty acids that support hormone maintenance during the luteal phase. Vitamin E and selenium, which support ovulation, the synthesis of progesterone, and hormone detoxification, are also abundant in sunflower seeds.

    Guidelines for the Luteal Phase:

    • 1 Tbsp ground organic raw sunflower seeds
    • 1 Tbsp ground organic raw sesame seeds
    • Similar to the follicular phase, you can add these seeds to salads, stir-fries, or as a topping for yogurt or granola.
    8e4b88 8c3865c7b0c54295b27465dacfeb3329mv2

    Consistency is key when it comes to seed cycling. To evaluate any potential effects on your menstrual cycle and hormonal balance, follow the protocol for at least three months. Remember to listen to your body and seek medical advice if you have any concerns or specific health conditions.

    How to apply these seeds to the seed-cycling process

    Here are a few well-liked methods for including seed cycling seeds in your diet:

    Flaxseeds:

    • Ground flaxseeds can be added to smoothies, yogurt, oatmeal, or cereal.
    • Ground flaxseeds can be sprinkled on salads or roasted vegetables.
    • Flaxseed oil can be drizzled over cooked dishes or used in salad dressings.
    • In baking recipes, flaxseed meal can be used in place of eggs.

    Pumpkin seeds:

    • Pumpkin seeds can be added to salads, granola, or trail mix.
    • Toss pumpkin seeds into soups or stir-fries.
    • Blend pumpkin seeds into smoothies or use as a yogurt topping.

    Sesame seeds:

    • Sesame seeds can be lightly toasted and used as a garnish for a variety of dishes.
    • Serve sesame seeds with stir-fries, noodles, or rice.
    • Sesame seeds can be sprinkled on salads or roasted vegetables.
    • Sesame seed butter (tahini) can also be used in dressings, dips, and sauces.

    Sunflower seeds:

    • Sunflower seeds can be mixed into granola or energy bars.
    • Salads or roasted vegetables can be topped with sunflower seeds.
    • Spread sunflower seed butter on toast or add it to recipes.

    Remember:

    • These seeds can be eaten whole or ground, depending on your preferences.
    • To maintain their freshness and nutritional quality, seeds should be stored in a cool, dry place.
    • Except for flax seeds, all seeds should be soaked and consumed. This is important to get rid of the phytic acid, which acts as an anti-nutrient.

    What are the advantages of using flax seed and pumpkin seed during the follicular phase?

    Utilizing flaxseed and pumpkin seeds during the follicular phase of the menstrual cycle is a crucial part of seed cycling. While zinc and magnesium in pumpkin seeds help with hormone regulation and general health, lignans in flaxseeds support the production and balance of estrogen.

    These seeds are also known for their nutritional composition:

    Flaxseeds:

    • Flaxseeds are one of the richest sources of lignans, which are plant compounds with antioxidant and phytoestrogenic properties.
    • Alpha-linolenic acid (ALA), an essential omega-3 fatty acid, is abundant in flaxseeds.
    • High in soluble and insoluble fiber, which can promote digestive health, regulate bowel movements, and contribute to a feeling of fullness. They help with estrogen production and balance.
    • Flaxseeds can be consumed whole to improve nutrient absorption.

    Pumpkin Seeds:

    • Pumpkin seeds are a good source of zinc, an essential mineral involved in a variety of physiological processes such as hormone production and immune function.
    • Pumpkin seeds are high in magnesium, which is essential for a variety of bodily functions such as muscle relaxation, nerve function, and bone health.
    • Pumpkin seeds have a healthy balance of omega-3 and omega-6 fatty acids, which are beneficial to overall health and can help with hormonal balance.

    Sesame Seeds:

    • Sesame seeds have high calcium and lignan content.
    • Sesame seeds contain magnesium, which aids in a variety of physiological processes such as hormone regulation, nerve function, and relaxation.
    • They aid in progesterone production and balance.
    • Sesame seeds come in both black and white varieties.

    Sunflower Seeds:

    • Sunflower seeds are high in vitamin E, an antioxidant that protects cells from oxidative damage.
    • Sunflower seeds contain selenium, a trace mineral that functions as an antioxidant and helps the immune system. It is also rich in magnesium.
    • Sunflower seeds have a good balance of omega-6 and omega-3 fatty acids, which are important for overall health and hormonal balance.

    What are the advantages of eating sesame seeds and sunflower seeds during the luteal phase?

    Because of their nutrient composition, sesame and sunflower seeds are used for their positive effects on hormonal regulation and overall health during the luteal phase of the menstrual cycle. Sesame seeds may help with hormone balance, whereas sunflower seeds provide antioxidant support as well as essential nutrients.

    Here are some common FAQs

    Is seed cycling beneficial?

    • Seed cycling is a popular natural approach to hormonal balance
    • Incorporating nutrient-dense seeds into your diet can provide a variety of health benefits.
    • Flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds are high in essential nutrients, healthy fats, fiber, and antioxidants, all of which can help with overall health.
    • Cycling helps regulate their menstrual cycles, reduces symptoms of hormonal imbalances, and promotes reproductive health.

    How long does it take for the effect to be visible?

    • The amount of time it takes to notice any potential effects of seed cycling varies from person to person.
    • It is critical to approach seed cycling with realistic expectations and recognize that individual responses may vary.
    • Some people may notice changes within a few menstrual cycles, while others may take longer.
    • The underlying cause of hormonal imbalances, general health, and adherence to a balanced diet and lifestyle can all affect when you will start to notice any noticeable effects.
    • It works in conjunction with other lifestyle factors such as eating a nutritious diet, exercising regularly, managing stress, and getting enough sleep..

    Who can benefit from seed cycling?

    • Individuals who menstruate and want to support hormonal balance or address symptoms of hormonal imbalances can benefit from seed cycling.
    • It is most frequently used to regulate menstrual cycles, but it can also be used by those who have premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), irregular menstrual cycles, or other hormonal problems.

    Is seed cycling helpful for irregular menstruation, and if so, how?

    Seed cycling is frequently regarded as a natural approach to regulating menstrual cycles, including irregular menstruation.

    Here’s how seed cycling could help with irregular menstruation:

    • Hormonal balance: By incorporating these seeds into your diet, you may help to support hormone production and balance, potentially leading to more regular menstrual cycles.
    • Nutrient support: The seeds used in seed cycling are nutrient-dense and contain a variety of vitamins, minerals, and antioxidants that promote overall health. Adequate nutrition is critical for hormonal regulation, and incorporating these seeds into your diet can provide essential nutrients that may help with menstrual regularity.
    • Whole-food approach: Seed cycling promotes a whole-food approach to nutrition, emphasizing the consumption of nutrient-dense seeds as part of a balanced diet.

    Can we use the moon cycle to start the seed cycle if our date is irregular?

    The lunar cycle can be used as a guide if your menstrual cycle is irregular in order to help with seed cycling.

    • Using a lunar calendar or a moon phase app, you can keep track of the moon’s phases. The lunar cycle is divided into four phases: New Moon, Waxing Moon, Full Moon, and Waning Moon. Each phase lasts roughly 7–8 days.
    • If you keep track of the lunar phases, you can match each phase with a different seed. For example, you can begin eating flaxseeds and pumpkin seeds during the New Moon phase. As the moon progresses through the Waxing Moon, Full Moon, and Waning Moon phases, you can switch to sesame and sunflower seeds.
    • While aligning seed cycling with the lunar cycle can be a symbolic approach, keep in mind that your menstrual cycle may not always correspond to the lunar phases. If your menstrual cycle does not correspond to the lunar cycle, you can still follow the seed recommendations based on the lunar phase while adjusting the timing to your own cycle.

    Remember that seed cycling, whether it aligns with the lunar cycle or your menstrual cycle, can be a beneficial practice for hormonal balance.

    Share

  • Long Haul Covid – Diet And Key Supplements

    Long Haul Covid – Diet And Key Supplements

    A significant percentage (>30%) of people who suffered from Covid-19 infection are struggling to return to normal health (there are also reports of these symptoms after the mRNA injections). Some common symptoms that continue to affect them even months after the initial infection are depicted in the image below.

    1e197b 8a9738b5896d4cc1a9ce79a9974c4179mv2

    The most common issues reported are fatigue, low stamina, brain fog, memory issues, anxiety, muscular/body pains and sleep problems.

    There is broad agreement that the following pre-existing conditions increase the likelihood of struggle with long haul covid symptoms (referred to as LHC). These are:

    • Obesity (including mildly overweight)
    • Lung issues – even moderate asthma (including sleep apnea)
    • Type 2 diabetes (also pre-diabetes and hyperglycemia)
    • Cardiovascular diseases (even hypertension)
    • Smokers
    • Kidney and liver disease (including low-grade NAFLD)

    These points hold true even when these conditions are being managed with medications.

    The underlying theme is that if the body is already chronically challenged with increased inflammation, oxidative stress and other metabolic imbalances, it will be more vulnerable to infectious diseases of all types. As also more vulnerable to delayed and slow recovery on the other side of the infection.

    Using the functional medicine lens to dig deeper into the underlying imbalances and dysfunctions leads us to the following as the root causes of LHC:

    • Unresolved low-grade inflammation
    • Mitochondrial dysfunction
    • Oxidative damage
    • Inflammation specifically of the nervous tissues
    • Barrier dysfunction – gut and Blood Brain Barrier
    • Histamine overload and intolerance
    • Immune hypervigilance/dysregulation
    • Nutritional deficiencies(maybe triggered by poor absorption)
    • Toxicity
    • Disrupted serotonin synthesis

    Diet, including supplements, can play a big role in helping to reverse these issues. Let us look at them briefly.

    DIET

    In the functional medicine approach, food is not considered just as calories. In addition to energy, food also impacts the most fundamental processes of the body. This means that food is a source of energy and information and is a natural medicine for the body. Remember the age-old adage – “Food is medicine”? Here are a few key points that can help us eat our way to recovery from LHC.

    • Anti-Inflammatory Diet – The most important thing is to remove foods that create inflammation in the body. Some of the most common examples are dairy products (except good quality ghee), wheat, sugar, refined seed oils and processed foods. These should be eliminated 100% from one’s diet.
    • Light Food – It has been understood that a significant part of the LHC symptoms is rooted in impaired digestive tract function. Moving to a diet that is as easy to digest as possible, while still nourishing, is very important. It allows the digestive system space where it can repair itself. Towards this, we want to avoid fried foods, spicy foods, processed foods etc. It is also important that we consume only fresh food. Food that is old and stale (even if kept in the refrigerator) is not supportive of recovery
    • Fasting – Fasting is the best way to give a complete break to the digestive system. It may seem counterintuitive to someone struggling with weakness and fatigue, however, the results are immediate and very effective. Fasting not only gives a break to digestion, but it is also one of the most effective ways to rebalance and boost immune function.

    If someone is unable to go on a complete (water-only) fast, they can be on fresh juices (avoid fruit juices) or even only on salads or fruits. We have seen very good results with fasts lasting a minimum of 3 days

    • Histamine – Histamine is an inflammatory mediator involved in many key functions in the body, including LHC symptoms. Histamine overload goes way beyong respiratory symptoms and includes a variety of dysfunction, including anxiety, insomnia, headache, IBS-like symptoms, brain fog, irritability/restlessness, multiple chemical sensitivity, MCAS and so much more. Hence it is important to remove histamine rich foods like fermented foods, alcohol and other fermented drinks, brinjals, spinach, tomatoes, vinegar, processed meats, pickles, etc.

    NUTRITIONAL SUPPLEMENTS

    It is increasingly being understood that nutritional deficiencies play a major role in the continuation of covid symptoms.

    Earlier in this article, we looked a the main underlying imbalances contributing to LHC symptoms. To make it easier to follow, we will see which nutritional supplements are supportive in resolving each of these imbalances.

    1.Unresolved low-grade inflammation: Continued unresolved inflammation is a key component of this issue. It is essential to address this inflammation for substantial progress to happen. The following supplements are useful in bringing inflammation down.

    • Omega3 essential fats
    • Ginger
    • Vitamin D
    • Selected probiotics like Lactobacillus​ spp, some Bifidobacteria species​, and Akkermansia muciniphila, Saccharomyces boulardii, etc.
    • Curcumin
    • Resveratrol
    • Green tea extract

    2. Mitochondrial dysfunction: Mitochondrial dysfunction is perhaps the most common dynamic in LHC responsible for a very large proportion of the symptoms. The following supplements can help improve mitochondrial function:

    • B Complex vitamins (specially B1)
    • NAD
    • Alpha lipoic acid
    • Omega3 essential fats
    • Magnesium
    • L-carnitine

    3. Oxidative damage: Excessive oxidation is the hallmark of LHC related symptoms. These supplements can help bring RedOx back into balance:

    • Vitamins E and C
    • N-acetyl Cysteine combined with glycine
    • Turmeric and ginger
    • Quercetin
    • Melatonin
    • S-acetyl Glutathione
    • Milk thistle

    4. Inflammation, specifically of the nervous tissues: The following supplements have proven efficacious in reducing inflammation of the nervous tissues:

    • All B vitamins (specially B6 and B12)
    • Magnesium
    • Targeted support to bring about GABA/Glutamate balance
    • CoQ10
    • Omega3 fats
    • SAMe
    • erotonin supporting nutrients like tryptophan

    5.Barrier dysfunction – gut and blood-brain barrier: Many barrier functions get disrupted and become more permeable leading to dysfunctions. The following supplements can support the repair of the barriers:

    • Mucilaginous herbs like aloe, slippery elm, etc.
    • Glutamine
    • Melatonin
    • Zinc
    • Collagen fibre
    • Quercetin
    • Vitamin D

    6. Histamine overload and intolerance: As discussed earlier, histamine overload plays an important role in LHC-related symptoms. It is fairly important to address histamine overload via diet as well as the supplements and enzymes mentioned below:

    • DAO
    • Quercetin (with Bromelain and
    • vitamin C)
    • Stinging nettle leaf
    • B vitamins (especially vitamin B6)
    • Histamine degrading probiotics like Lactobacillus rhamnosus, Bifidobacterium longum, etc.

    7. Immune hypervigilance/dysregulation:

    • Vitamins D, C and A
    • Magnesium
    • N-acetyl cysteine
    • Probiotics
    • Zinc
    • Green tea extract
    • Quercetin
    • Melatonin

    8. Nutritional deficiencies (maybe triggered by poor absorption): Nutritional deficiencies are the rule rather than the exception in LHC. It is important that they are identified and addressed promptly. Recovery becomes long drawn unless the deficiencies are addressed simultaneously with other treatments.

    Most of the common deficiencies have already been discussed above. A good quality multimineral and/or multivitamin can be a good support. One can also consider adding supplements that improve digestion and absorption of nutrients in the gut. Some of these are:

    • Magnesium
    • Stomach acid support via HCL Betain
    • Digestive enzymes
    • Vitamin D and A
    • Essential fats

    9. Toxicity: Toxicity is another dynamic that is often completely missed or ignored. The viral mRNA and spike protein can take weeks to get detoxified and removed from our systems. They are likely to continue having toxic effects till then. It is important to support the body to get rid of these faster.

    • Fasting is a great support in mobilising detox processes in the body
    • GI binders
    • Enzymes – especially proteolytic enzymes
    • Good quality detox support formulas can be used

    10. Insomnia: Sleep-related disorders are amongst the top complaints in LHC. A lack of good deep sleep also becomes an aggravator as the nervous system gets locked in sympathetic (fight or flight) mode. Hence it is very important to focus on ensuring quality sleep. Here are a few supplements and other tips that can help:

    • Calming teas like ashwagandha, peppermint, chamomile, lavender, passion flower
    • Supplements like L-theanine and taurine can also be used as teas to relax the nervous system
    • Melatonin
    • Magnesium (liquid supplements may be more effective here)

    In addition to supplements, following good sleep hygiene habits can make a big difference in the quality and quantity of sleep, in turn leading to improvements in LHC symptoms.

    11. Liver Health: Liver is the chemical factory of the body and must be working well to ensure quick recovery from covid. Given our modern lifestyles, our livers are often loaded with fat and other unwanted toxins as well as badly inflamed. Estimates suggest over 30% of urban populations have different levels of liver issues, fatty liver being the most common. It is important to work with an experienced practitioner who can help bring your liver function back to normal.

    It is very important to remember that supplements, though wonderful as they are, cannot remedy a sympathetic dominant lifestyle. We must remember the fact that for the body to heal itself, first the nervous system has to believe that it is in a safe environment. Else it will not focus the body’s resources on healing and rejuvenating. Remember that deeper healing processes are only activated in the para-sympathetic mode!

    Also, always remember the fact that we may be able to fool everyone else, but we can never fool our own bodies. The nervous system is listening to every thought and emotion we generate. If these carry even an undertone of negativity (like anger, frustration, fear, insecurity) then the nervous system will activate the fight and flight mode (sympathetic mode) and you can throw any chances of a quick painless recovery out of the window!

    How we eat, what we eat, how we sleep, how we move, think, environmental exposures, history of traumas, our community and sense of purpose and more have a big impact on our body’s ability to heal itself. And all these are completely in our hands. Let us take our health into our hands!

    The above is only a small part of what can be done to support the body to recover quickly – much more is actually possible.

    Note – It is important the supplements etc suggested above are not taken without the guidance of someone well-versed in their usage.

    Need help with Long Haul Covid? Connect with us!

    1e197b c8eaef0bf6c64dd5980da2dcd30b86fbmv2

    References:

    1. https://pubmed.ncbi.nlm.nih.gov/35334962/ (Luigi Barrea 1 2 , William B Grant 3 , Evelyn Frias-Toral 4 , Claudia Vetrani 5 , Ludovica Verde 5 , Giulia de Alteriis 5 , Annamaria Docimo 5 , Silvia Savastano 2 5 , Annamaria Colao 2 5 6 , Giovanna Muscogiuri 2)
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9212635/ (Matteo Tosato, MD, PhD,a Francesca Ciciarello, MD,a Maria Beatrice Zazzara, MD,a Cristina Pais, MD,a Giulia Savera, MSc,a Anna Picca, PhD,a Vincenzo Galluzzo, MD,a Hélio José Coelho-Júnior, PhD,b Riccardo Calvani, PhD,a,∗ Emanuele Marzetti, MD, PhD,a,b Francesco Landi, MD, PhD,a,b and , on behalf of Gemelli Against COVID-19 Post-Acute Care Team)
    3. https://pubmed.ncbi.nlm.nih.gov/32664543/ (Elena Campione 1 , Terenzio Cosio 1 , Luigi Rosa 2 , Caterina Lanna 1 , Stefano Di Girolamo 3 , Roberta Gaziano 4 , Piera Valenti 2 , Luca Bianchi)
    4. https://pubmed.ncbi.nlm.nih.gov/35355308/ (Karina Janice Guadalupe Díaz-Resendiz 1 , Alma Betsaida Benitez-Trinidad 1 , Carlos Eduardo Covantes-Rosales 1 , Gladys Alejandra Toledo-Ibarra 1 , Pablo Cesar Ortiz-Lazareno 2 , Daniel Alberto Girón-Pérez 1 , Adela Yolanda Bueno-Durán 1 , Daniela Alejandra Pérez-Díaz 1 , Rocío Guadalupe Barcelos-García 1 , Manuel Iván Girón-Pérez)
    5. https://pubmed.ncbi.nlm.nih.gov/35069483/ (Chao Shang 1 , Zirui Liu 2 , Yilong Zhu 3 , Jing Lu 4 , Chenchen Ge 4 , Cuiling Zhang 1 , Nan Li 1 , Ningyi Jin 1 3 5 , Yiquan Li 3 , Mingyao Tian 1 5 , Xiao Li)
    6. https://www.mdpi.com/2227-9032/10/3/487 (Sonia Sifuentes-Franco 1,2,*, Dellaneira Carolina Sánchez-Macías 3, Sandra Carrillo-Ibarra 3, Juan José Rivera-Valdés 4, Laura Y. Zuñiga 2 and Virginia Aleyda Sánchez-López)
    7. https://pubmed.ncbi.nlm.nih.gov/32813065/ (Aravind Sundararaman 1 , Mousumi Ray 1 , P V Ravindra 2 , Prakash M Halami)

    Share

  • All About Gallstones

    All About Gallstones

    Gallstones have become a ubiquitous problem with estimates suggesting up to 20-25% of various populations having the condition. Though initially relatively asymptomatic, when allowed to worsen and maybe get infected, it can become an excruciatingly painful and serious problem. Most patients are offered a relatively simple solution – cholecystectomy: surgical gallbladder removal!

    As we will understand in this blog, this approach is like shooting the victim of a crime while the criminal goes scot-free!

    The primary reasons leading to gallstone formation are hepatic-biliary congestion, excessive and the wrong type of cholesterol in the liver, poor gallbladder emptying, estrogen overload, etc. Let us understand these in detail.

    • HEPATIC BILIARY CONGESTION – The most common underlying reason is what is referred to as hepatic-biliary congestion. This can be triggered by many factors, the simplest being chronic dehydration. Due to insufficient hydration, the bile becomes thick and sticky. As a result, the fats and other salts in the bile tend to precipitate out and form stones.
    • CHOLESTEROL – Due to an imbalance in diet, the amount of cholesterol in bile increases, making it thick and sluggish. As bile becomes thick cholesterol gets supersaturated and precipitates out in the form of soft stones of different sizes (Over 80% of gallstones are made of cholesterol). Some of these can get lodged in the gallbladder. Over a period of time as more cholesterol precipitates, these stones grow bigger and can get infected leading to the telltale symptoms of gallbladder disease – severe pain and inflammation.
    • LOW-FIBRE DIET – The low fibre content in diet also contributes to this process. Dietary fibre plays an important role in the excretion of excess cholesterol from the system. Typical modern diets are very low in fibre leading to higher cholesterol levels which contribute to gallstone formation.
    • INCREASED NUCLEATION – Increased nucleation of cholesterol particles also plays a role in the gallstone formation process. These diets low in fibre and fats and high in refined carbs may also have a role in this process. The cholesterol particles thus created are sticky and dense, much more likely to stick together to form stones.
    • ESTROGENS – Higher levels of estrogen in the body also contribute to the process of gallstone formation. Estrogen induces an increased input to the free cholesterol pool in the liver by up-regulating the low-density lipoprotein (LDL) receptor. This increased cholesterol in the liver then tends to precipitate out in the form of stones. This is one reason why women are much more likely than men to suffer from gallstones.
    • GALLBLADDER HYPOMOTILITY – Poor emptying of the gallbladder is another important reason contributing to gallstone formation. When the gall bladder does not empty completely, bile tends to stagnate in the bladder increasing the chances of formation of sludge and stones. The most common reason for this is a diet that is low in fats and high in refined carbohydrates (LCHF). Unfortunately, this is a very typical diet recommended by health authorities in various countries!

    Gall bladder empties itself in response to fat in the diet. When we consume a diet low in fats, the bladder does not empty fully leading to bile stagnation. Stagnating bile is an obvious trigger for stone formation!

    For most people, there is usually a combination of the above factors that lead to the formation of gallstones.

    HOW TO PREVENT GALLSTONES?

    1e197b 5b32dba52b434068ba9256043ec4c5f9mv2

    The good news is that almost all the reasons leading to gallstone formation are modifiable i.e. we can choose a lifestyle that prevents gallstone formation. Let us look at the various changes we can make to reduce the possibility of getting gallstones as well as getting rid of them if we already have them.

    • HYDRATION – Proper hydration is a fundamental requirement that ensures the bile is thin and free-flowing.
    • DIETARY CHANGES – Dietary changes are perhaps the most important factor that we can easily influence in our favour.
      • A diet based on unrefined wholegrains and lots of vegetables and fruits helps reduce the likelihood of bile fats precipitating out as stones.
      • Consuming a good amount of healthy fats in the diet ensures that the bile is used up for digesting the fats. This ensures that the bile does not stagnate in the bladder thereby reducing the chances of stone formation.
      • The increased fibre content in the diet helps in reducing the cholesterol load in the body hence reducing stone formation chances
    • GALLBLADDER MOTILITY – Ensuring good gallbladder motility is another important step toward reducing the likelihood of gallstone formation. Better motility helps the bladder empty itself completely so that bile does not sediment and solidify. Bitter herbs are useful in improving gallbladder motility.
    • ESTROGEN – Estrogen dominance is one key reason for excess cholesterol leading to fat precipitation in the form of stones. Hence ensuring estrogen levels are balanced is key to preventing gallstone formation. One of the reasons for excess estrogen is xenoestrogen – i.e. estrogen-like substances coming into the body from outside. Reducing estrogen overload and minimising the influx of xenoestrogens is important to reduce the chances of gallstone formation. Ensuring optimal liver function and bowel movements is important in reducing estrogen dominance.
    • CHOLESTEROL – High levels of cholesterol – especially the dense and sticky particles of cholesterol tend to stick to each other and speed up the process of stone formation. Implementing the required dietary and lifestyle changes to improve the lipid profile is key to reducing stone formation likelihood.

    A NOTE ON CHOLECYSTECTOMY – As I mentioned earlier, removing the gallbladder is like shooting the victim of a crime while the criminal is allowed to go scot-free. This approach completely ignores the root causes of the problem while focusing only on the symptoms. As the reasons remain unaddressed, the formation of stones continues even after the removal of the gallbladder leading to many issues in the future.

    On the other hand, the removal of the gallbladder leads to very poor digestion of fats creating long-term metabolic deficiencies in the body. One common outcome is deficiencies of fat-soluble vitamins like Vitamin A, D, E and K. In turn these deficiencies lead to the development of various chronic ailments in the long term.

    DISSOLVING EXISTING STONES

    The various points mentioned above can help one reduce the chances of getting gallstones as well as reduce the likelihood of recurrence for those who have had stones in the past.

    However, when it comes to existing stones, conventionally it is considered impossible to reduce or dissolve them. There is a large volume of scientific research and clinical studies have highlighted various protocols that can help dissolve or flush out existing stones.

    In the Hormone Reset Program, improving hepato-biliary health is one of our key focus areas.

    Get in touch with us if you need help with liver and gallbladder-related issues.

    1e197b c8eaef0bf6c64dd5980da2dcd30b86fbmv2

    References

    1. VAN ERPECUM, K. J., & VAN BERGE-HENEGOUWEN, G. P. (1999, March 1). Gallstones: an intestinal disease? Gut, 44(3), 435–438. https://doi.org/10.1136/gut.44.3.435
    2. Di Ciaula, A., Molina-Molina, E., Bonfrate, L., Wang, D. Q., Dumitrascu, D. L., & Portincasa, P. (2019). Gastrointestinal defects in gallstone and cholecystectomized patients. European journal of clinical investigation, 49(3), e13066. https://doi.org/10.1111/eci.13066
    3. Igimi, H., Tamura, R., Toraishi, K., Yamamoto, F., Kataoka, A., Ikejiri, Y., Hisatsugu, T., & Shimura, H. (1991). Medical dissolution of gallstones. Clinical experience of d-limonene as a simple, safe, and effective solvent. Digestive diseases and sciences, 36(2), 200–208. https://doi.org/10.1007/BF01300757
    4. Di Ciaula, A., Molina-Molina, E., Bonfrate, L., Wang, D. Q., Dumitrascu, D. L., & Portincasa, P. (2019). Gastrointestinal defects in gallstone and cholecystectomized patients. European journal of clinical investigation, 49(3), e13066. https://doi.org/10.1111/eci.13066

    Share

  • Know How You Can Reverse Your PCOS!

    Know How You Can Reverse Your PCOS!

    A conventional doctor won’t give many options when it comes to PCOS. In most cases, below two options are given.

    • Birth control pills. In most cases hormone birth control pills are suggested, which doesn’t actually correct the underlying issue.
    • Metformin. Many women with PCOS are advised the typical diabetes medication metformin, which works by increasing insulin sensitivity. However, if you want to reverse the root causes, metformin is ultimately not going to do that. Lifestyle changes are really required to do that.

    As PCOS is a lifestyle disorder, you can treat PCOS by making sustainable changes in your diet, lifestyle, home environment, correcting the insufficiencies (with the help of right supplementation) and improving your gut health.

    You can also check out our blog on All about Polycystic Ovary Syndrome (PCOS) if you want to know about the root causes of PCOS.

    Decode The Root Cause with PCOS Tests

    It is important to address the root cause if you really want to live a PCOS free life. In 50-60% of the cases, insulin resistance is the root cause. It is important to take a PCOS profile test which covers:

    • Heavy metals (endocrine disruptors)
    • Complete vitamins & minerals
    • Fasting insulin
    • Inflammatory markers
    • Liver function, kidney function, lipid profile, thyroid function, prolactin, etc.

    These parameters will help in the root cause analysis. A functional medicine doctor can help with a root cause analysis and help you with a personalized treatment plan to reverse your PCOS. Based on the pcos profile test, right supplements can be suggested as a part of the treatment plan.

    Get Started with The Diet Recommendations for PCOS:

    Swap Coffee/Tea for Green Tea

    staging.hormonereset.in post know how you can reverse your pcos

    Excess coffee consumption impairs your liver’s ability to process and clear excess hormones. Thus, contributing to a whole array of hormone imbalances, increased anxiety and poor ability to cope with stress. Coffee also affects how well you break down and absorb food, reducing the amount of period-supporting nutrients available for your body.

    Consider Choosing These Alternatives to Coffee/Tea:

    • Green tea
    • Turmeric latte (vegan version)
    • Hot cacao

    Include Dark Leafy Greens

    staging.hormonereset.in post know how you can reverse your pcos 1

    Dark leafy greens are one of the most powerful foods you can eat for hormone balance. They are important for your hormones because:

    • Aid in natural hormone production: Dark leafy greens (like rocket, collard greens, kale, spinach, swiss chard, local seasonal greens) are rich in magnesium, calcium, iron, zinc, folate and vitamin C which are needed for optimal hormone production.
    • Efficient detoxification and elimination of excess estrogen: Greens are packed with fibre which is crucial for promoting regular bowel movements. It might come as a surprise but constipation is one of the causes of estrogen excess in your body.

    Include Greens Like

    • Kale
    • Rocket (arugula)
    • Collard greens
    • Spinach
    • Dandelion greens
    • Parsley
    • Basil
    • Local seasonal greens

    You can add them to your salads, in soups, curries, sautéed veggies or in your smoothie.

    Add Healthy Fats in Your Meals.

    staging.hormonereset.in post know how you can reverse your pcos 2

    Healthy Fats Make Healthy Hormones. It’s high time we should stop demonizing fats (good fats) and give them the credit they deserve. If you’re not providing your body with enough healthy fats, your periods will suffer in following ways: All our hormones are made of fats. We need adequate amounts of healthy fats to make cholesterol because of a hormone called Pregnenolone. All sex hormones such as testosterone, estrogen, and progesterone are made from the “Mother Hormone:- Pregnenolone. If you are eating a low-fat diet, your hormones will suffer, resulting in missing periods, skin breakouts, painful periods and nightmarish PMS and mood swings.

    • A high amount of unhealthy fats and decreased intake of healthy fats can lead to a chronic state of inflammation which causes cramping.
    • Fat is also a crucial nutrient needed for the absorption of certain fat- soluble nutrients like vitamins A, D, E and K which are vital in regulating hormones and fertility.

    Fix Your Periods with Healthy Fats For better periods, eat fats from the good list (Omega 3 Fats) and avoid the bad guys (Omega 6s) The Good Fats

    • Unprocessed organic oils like cold pressed coconut oil: Coconut oil has special medium-chain fatty acids that promote a healthy metabolism, immune system, skin and thyroid
    • Avocados and avocado oil:
    • Organic A2 ghee from grass-fed desi cows (ghee made by traditional bilona method is the best). It is rich in short chain fatty acids which is great for the gut microbiome.
    • Extra virgin olive oil.
    • Soaked raw nuts and seeds like chia seeds, flax seeds, almonds, pumpkin seeds, and walnuts.
    • Egg yolks from pastured hens.
    • Organic meat from animals that are grass fed.
    • Wild-caught salmon
    • Brazil nuts (great for your thyroid!)
    • Ground flax seeds
    • Tahini (ground sesame seed paste)
    • Hemp seeds
    • Almond/cashew butter

    The Bad Fats All the bad guys are the ultra-processed vegetable oils aka PUFAs (Polyunsaturated Fatty Acids)

    • Corn oil
    • Canola oil
    • Soy oil
    • Vegetable oil Hydrogenated or partially hydrogenated fats
    • Margarine

    Include Turmeric

    staging.hormonereset.in post know how you can reverse your pcos 3

    The anti-inflammatory spice. Curcumin in turmeric has potent anti-inflammatory actions. In India, turmeric is available in abundance, so make use of this amazing spice.

    • It improves gut health. Improved digestion means enhanced nutrient absorption and more nutrients available for creating and balancing your hormones.
    • Turmeric supports the liver to detoxify excess estrogen hormones, hence helps with PMS, PCOS, etc.
    • Reduces inflammation in the skin

    Start with 1 tsp per day mixed into warm drinks, smoothies, and curries. Curcumin is activated when taken with a fat source and some black pepper so make sure you add that in there as well for maximum benefits.

    In Addition, Also ReadDo not Miss The Signs Your Periods are Giving You About Your Body Health

    1e197b 9e76a960d31340cb8acac30d4703aaedmv2

    7 Most Important Lifestyle Recommendations for PCOS:

    1. Get your daily dose of sunshine. Vitamin D is very important for hormonal balance. So go out and soak yourself in the sun for 30 minutes daily.
    2. Prioritise sleep: Inadequate sleep is a major cause of hormonal imbalances. Make sure you keep away your phones at least 2 hours before going to bed. Use dim lights in the evening. Your bedroom should be pitch dark.
    3. Switch to organic and natural personal care products. Skin is a large organ. Imagine the toxins loaded in your personal care products which are being absorbed via skin. It’s huge right!
    4. Switch to natural home cleaning products: Cleaning agents have various ingredients which are xenoestrogens and endocrine disruptors.
    5. Swap the plastic jars in your kitchen with stainless steel & glass jars. Plastic jars are a source of BPA, one of the common endocrine disrupting chemicals.
    6. Manage your stress levels. They impact our hormones in a big way. Include meditation in your daily routine.
    7. Move your body!

    Need help?

    References:-

    1. Marsh KA, Steinbeck KS, Atkinson FS, Petocz P, Brand-Miller JC. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92(1):83-92.
    2. Obert E, Gidlof S, Jakson I, MItsell M, Tollet Egnell P, & Hirschberg AL. Improved mennstrual function in obese women with polycystic ovarian syndrome after behavioural modification intervention-a randomized controlled trial. Clin Endocrinol (Oxf). 2018. doi: 10.1111/cen.13919.
    3. Sirmans SM, Pate KA. Epidemiology, diagnosis, and management of polycystic ovary syndrome. Clin Epidemiol. 2013;6(1):1-13.
    4. Lua ACY, How CH, King TFJ. Managing polycystic ovary syndrome in primary care. Singapore Med J. 2018;59(11):567-571.
    5. Kazemi M, McBreairty LE, Chizen DR, Pierson RA, Chilibeck PD, Zello GA. A comparison of a pulse-based diet and the therapeutic lifestyle changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial. Nutrients. 2018;10(10):E1387

    Source credit for this blog: FM Diagnostics

    Share