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TO ELIMINATE SUGAR CRAVINGS!
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by KAREN JENSEN, ND
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Meet the Doctors Who Specialize in Women’s Health!
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The Sour Side of Sweet – IS Sugar Making Us Sick?
9 Sweet Tips for Sugar Cravers! 12 Solutions for Urinary Incontinence… Don’t Suffer in Silence 18
Beating the Blues: Don’t Suffer, Supplement!
23
What is Adrenal Fatigue?
24
Top 5 Tips for Adrenal Fatigue
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No More Fat Fears – The Skinny on Healthy Fats!
30 Low Thyroid – Is There More YOU Can Be Doing? 32 Pretty at What Cost? The Hidden Dangers of Cosmetics 34
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JULIE REIL, MD
“As a mother who is a physician, every day I see the depth of love and sacrifice that mothers have for their children and families. I truly admire them – and all women. I feel so blessed to serve, by boosting women’s confidence and helping them improve the quality of their health.”
MARITA SCHAUCH, ND
KAREN JENSEN, ND
“I love empowering others in their
“Over the years my patients have been
health goals and watching them
the fuel for the fire that has kept my
succeed! I believe in building strong
passion alive in the field of medicine.
relationships, encountering health
By listening empathetically, I was able
challenges as a team, and providing
to keep in touch with both the art and
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science of medicine while staying
I want people to feel excited about
grounded in caring for the needs of
their new lifestyle goals!”
my patients. Although I am retired from clinical practice I continue to speak and write books, in order to educate and support people to make healthier choices to achieve optimal health!”
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MEDICAL AND SCIENCE EDITORIAL ADVISORY COMMITTEE At Women’s Voice, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Editorial Advisory Committee: MICHAEL LYON, MD KATE RHÉAUME-BLEUE, ND
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5
The Sour
Side of Sweet “Hey sugar...” “Yes, sweetie?”
BY KAREN JENSEN, ND
W
hen life is good or people are appreciated, we humans use language that relates to something sweet. And when the opposite is true, well, Mary Poppins said it best: “A spoonful of sugar helps the medicine
go down.” We addictively turn to sugar when our “medicine” is a hard task, a big disappointment, or just a long, rough day. I guess you could say that when the going gets tough, the tough get going… to the freezer for ice cream! Ah, but if only sugar’s story was that sweet. 6
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DON’T
Sugarcoat It –
Sugar Makes Us Sick! There is evidence that sugar is a major thief of modern-day health. Sugar suppresses the activity of a key growth hormone in the brain that has been found to be critically low in people with depression, memory problems, and mood disorders. Sugar consumption also promotes inflammation in the brain, gut, and body, which can lead to chronic physical and mental health problems.
Most disturbing of all, perhaps, is the growing realization that sugar is a mood-altering drug. Clinical studies have linked sugar to depression, anxiety, suicide, irritability, anger outbursts, fatigue, and lethargy. But there’s another way in which sugar poses a threat to our health. Instead of being the antidote to stress, as we’ve always thought, sugar IS a stressor.
Sugar and Stress You’re probably thinking, “Since when is sugar – a food – considered to be a stressor? Isn’t stress a feeling?” It’s a good question, but it’s one that’s born of a basic misunderstanding of what stress really is. Stress is what we feel when we’re having trouble meeting life’s demands. Anything that requires your body to adapt and respond to something that threatens the proper functioning of your whole system is a stressor. These threats include: environmental toxins, electromagnetic fields, illnesses, psychological or emotional pain, and, refined carbohydrates, especially sugar.
Sugar: Not a Toxin, but Toxic! Unlike a poison, sugar is not a toxin, but it is toxic. Sugar reduces our ability to respond to other kinds of stressors. It’s the straw that breaks the camel’s back, so to speak. When we’re struggling with illness, psychological stress, or chronic physical exertion, an excess consumption of sugar and other refined carbohydrates gives the body one too many problems to solve and we are no longer able to adapt to stress. What separates healthy people, who deal effectively with stressors, from those who don’t and get sick? It’s often the health of two powerhouse glands, the adrenals. These are the organs responsible for directing how our bodies adapt to stresses of all kinds.
Kicking the Sugar Habit – Why It’s So Hard For many of us, sugar is the key addiction that keeps us from achieving optimal health. We may succeed in cleaning up our eating habits, adding exercise and taking supportive supplements, but for many of us, quitting sugar feels almost impossible. To understand why 8
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Sugar, Stress, and Hormone Connection When we are under constant stress the body’s response is to increase the production of the stress hormone cortisol. Cortisol causes the release of glucose (sugar) from the liver and the surge of glucose is no problem unless your body is insulin resistant. Many people cannot move glucose efficiently into their cells, and sugar builds up in the bloodstream setting the cycle for insulin resistance and weight gain. Excess cortisol increases cravings for fatty comfort foods and prolonged cortisol release can lead to an intake of high-fat and high-sugar foods.
There’s nothing like stress to send many of us straight to a sweet treat Is it a coincidence that desserts spelled backwards is stressed?
sweet stuff has such a hold on us, consider this: it’s uniquely suited to activating the pleasure centre in our brains.
sweet tips
When we eat sugary foods (and salty ones, for that matter), they stimulate the release of dopamine to calm our stress and provide us a sense of well-being. Not surprisingly, our bodies want more! As the brain begins to associate all these beneficial effects with the sugar (or salt) that stimulated the dopamine, cravings begin. The more we rely on these sweet snacks to produce dopamine, the more we deplete our natural ability to produce it.
Cravers
for Sugar ■■ T o reduce your daily consumption of sugar start slowly and add healthier foods, like berries and fresh organic fruit.
When we rely on sugar to satisfy our desire for dopamine, we add stress to our adrenal glands, and overwork our pancreas, sometimes to the point that it can no longer regulate insulin. When that happens, hypoglycemia and often diabetes is the result. In hypoglycemia, blood sugar levels soar and fall wildly, putting us on what’s often called “the blood sugar roller coaster.” Whenever that roller coaster drops precipitously, we experience a variety of unwanted symptoms such as fatigue, mood swings, difficulty concentrating, crying spells, irritability, restlessness, forgetfulness, anxiety, insomnia, panic attacks, and angry or violent outbursts.
■■ W hen you start craving something sweet reach for turkey: it contains L-tryptophan, an amino acid that releases serotonin, the feel-good hormone.
No wonder we reach for something sweet! It’s the worst thing we can do, because the cycle starts all over again and becomes well-established. As many of us have learned, if we so much as try to get off the roller coaster, it leaves us feeling tired and sick.
■■ I nclude nuts in your meals and as a snack: they’re full of stress-lowering B vitamins that also give the immune system a boost.
■■ E at lots of dark green vegetables. They replenish the body’s vitamins and minerals, which are depleted by stress.
Getting off the Blood Sugar Roller Coaster
■■ C hoose fresh fruit instead of refined sugar when you must have something sweet. Berries and citrus, especially, are packed with the potent stress reducer, vitamin C. The fibre in fruit helps regular blood sugar levels to prevent cravings, too.
One of the best ways to get off the blood sugar roller coaster is to begin addressing hunger and sugar cravings not with refined carbohydrates (sugar), but with complex carbohydrates such as those found in whole-grain foods, fibre-rich vegetables, or in my favourite complex carbohydrate supplement, PGX®. Taken with or before meals, this patented super-fibre slows digestion and curbs the harmful blood sugar spikes that cause cravings.
■■ T urn on music when sweet cravings hit. Music lifts your mood and reduces the “must eat now” feeling.
As I’ve already mentioned, AdrenaSense, not only supports your adrenal glands, but reduces stress, improves energy levels, and promotes a restful night’s sleep!
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Probiotics are microorganisms that help curb cravings, balance blood sugar and, by restoring the beneficial microflora in the gut, they can reduce symptoms of anxiety and depression. WomenSense® RxOmega-3 is a blend of essential fatty acids that naturally support heart health, flexible joints and healthy, beautiful skin. Essential fatty acids also help balance the neurotransmitters in the brain, and have been shown to help with depression and other mood disorders, along with unstable blood sugar and cravings. Chromium Picolinate has been shown to significantly improve blood sugar imbalance and curb sugar cravings.
In addition to these natural supplements,
better lifestyle choices are absolutely necessary
intake of complex carbohydrates. Complex carbohydrates provide the necessary glucose in a slow, gradual manner, and can be thought of as “time-released” sugar for the brain – reducing blood sugar spikes and curbing cravings.
■■ L imit foods with high-sugar content, especially on an empty stomach. ■■ E liminate or minimize all refined carbohydrates – this includes white breads, pastries, cookies, cakes, pizza, soda pop, and desserts. Also beware of all forms of refined sugar including sucrose, fructose, raw sugar, brown sugar, corn syrup, molasses, malt, malted barley, fruit juices, maple syrup, and honey. Find a Glycemic Index chart (various are available online) and work to keep 80–90% of your food intake in the low-tomoderate range.
■■ T hose with severe blood sugar swings should carry juice or dried fruit for a quick recovery when you feel your blood sugar drop. ■■ E at a diet high in fibre, fresh vegetables and fruits, good quality protein, and good oils such as flax and olive – the Mediterranean diet is a good lifestyle choice. ■■ W ater is the forgotten nutrient. Often, when we feel hungry, we are just thirsty. Drink 8–10 glasses of water throughout the day.
■■ E at small, frequent meals and snacks that are high in protein and fat, along with a moderate
Let’s Start Taking Sugar Seriously
The high consumption of sugar and other refined carbohydrates in the standard North American diet is a problem that’s hard to overstate as a health issue. It may be largely the culprit behind the exponential increases in mental and physical illness in recent decades, and it probably explains the compromised health, well-being, and energy we experience as individuals on a daily basis. So, sweetie: The next time you’re feeling anxious, blue, or irritable, and you’re craving sugar, remind yourself: sugary snacks or refinedcarbohydrate meals aren’t the answer to stress, they are stressors… and they cause illness.
Our bodies deserve better from us.
YOUR SUGAR FACTS 1 teaspoon of
sugar 10
=
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4
grams
or
16
calories
So in a day, you should aim for less than 6 teaspoons =
25 grams
or
100 calories
TM
ENERGY FROM M
TTHE GROUND UP
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Solutions for
Urinary
Incontinence
Don’t suffer in silence!
BY JULIE RIEL, MD
E
very day in my clinic, women come to me seeking help for a problem they would rather not talk about. These women can be as young as 30 or as old as 90, but their stories are remarkably similar. With obvious embarrassment, they tell me of dashing from the checkout line to find a bathroom, often leaving the cart behind… or of interrupting a workout to peel off gym clothes that are soaked in more than sweat. I’ve even heard them speak sadly of having to give up travel by air and car, even church attendance, just to avoid humiliating themselves with their sudden and frequent need for the restroom. Urinary incontinence is a very common problem, a challenge that will be faced by almost every woman as she ages. Especially after motherhood and menopause, women will often begin to have bladder control issues such as stronger urges to urinate, and leakage when coughing, sneezing or laughing. While this is most typically a daytime concern, some women also experience inconti-
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nence problems during the night. My message to these women – all of us, really – is that help is on the way! Doctors like me, along with other professionals across the health care spectrum, are working hard to find solutions that will allow women to take back their lives and regain their ability to participate in their favourite activities. But we can’t help if women don’t reach out and ask us for help.
What is your first step? The first step for any woman experiencing bladder control problems should be to make an appointment with a trusted doctor. He or she will ask the questions that will help determine which type of urinary incontinence you’re experiencing – stress incontinence, urge incontinence, mixed (stress and urge), or less commonly, overflow incontinence or overactive bladder. If the problem is significant and treatment is advised, you may be offered a prescription or even surgery. But there are many natural solutions to consider first, many of which I have found to reduce or even eliminate the need for further intervention.
Natural Solutions for STRESS URINARY INCONTINENCE
Try the Beyond Kegels® program, a new set of exercises for the pelvic floor developed by a physical therapist. These techniques provide statistically improved results over the
(This is leaking that is caused by pressure or light stress on the bladder, the kind that occurs when you are coughing, laughing, sneezing, lifting, or exercising.)
usual Kegel squeezes, and they’re especially good for mothers and women who have developed uterine prolapse. Watch for the availability of Genityte®, a breakthrough
1 Improve the muscle tone of your pelvic floor Walk with upright posture (“like a queen,” I tell my patients). This posture requires you to isometrically lift the entire pelvic floor, strengthening the internal muscles around the bladder. Sit with upright posture (pretending to balance books atop your head). Again, this requires you to isometrically lift your internal muscles, strengthening your pelvic floor. Do this while working at your desk, sitting in a meeting, or watching TV.
in non-invasive treatments to restore tone to the pelvic floor and treat incontinence. It is still under development as of this writing, but results for both stress and urge incontinence have been very promising.
2 Prevent leaking Squeeze your pelvic floor muscles before you sneeze or cough. If you have a persistent cough, seek medical advice, because chronic coughing can weaken the muscle tone of your pelvic floor. Be sure to modify any weightlifting exercises that require you to assume a wide stance. Keep your legs at shoulder width for this kind of exertion and, to guard against straining your pelvic floor muscles, squeeze them before beginning each lift.
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Natural Solutions for Urge Incontinence (This is leaking related to sudden onset of intense and frequent urinary urges, day or night, due to a nerve dysfunction that leads to errors in the brain-bladder communication.)
Consider your food triggers Examine your diet carefully to see what may need to be eliminated or reduced to relieve your symptoms. Carbonated drinks, caffeinated beverages like coffee and green tea, and other foods have been known to irritate the urethra or bladder.
Do not panic when the urge hits The fight-or-flight response is to be avoided, because panic and other sympathetic nervous system releases make the detrusor muscle con traction (the urge feeling) stronger. Remain calm. Close your eyes, hold your breath for a few seconds, and let the urge pass.
Weaken the urge impulse by holding your breath Holding your breath lowers the breathing muscle (diaphragm) in your abdomen, interrupting the firing of the detrusor (urge) muscle.
Don’t consider prescription medication without being aware of potential side effects Drugs can help by relaxing the muscle that empties the bladder, or by blocking the nerve impulses that tell the bladder to contract. But pharmaceutical solutions can cause side effects such as: dry mouth, constipation, blurred vision, dizziness, and even interference with mental clarity. I find the higher the dose and the older the patient, the more likely these side effects are to be reported. I recommend that patients try natural solutions first.
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Try Ultimate Bladder Control® This is a water-soluble pumpkin seed extract, a totally natural option. It has been shown to be highly effective in addressing urinary urgency and frequency, including the “need to go” that wakes you from sleep. Much safer than the prescription drugs on the market, Ultimate Bladder Control has impressed me with its ability to reduce the symptoms of those who use it daily. Ultimate Bladder Control can be found at your local health store.
According to new research watersoluble pumpkin seed is most effective with bladder issues, because absorption is crucial. Water-soluble pumpkin seed helps strengthen the pelvic floor muscles of the bladder and also helps the bladder relax. Ultimate Bladder Control contains a patented water-soluble pumpkin seed that was researched by Japanese scientists and found to be far superior to the oil-soluble pumpkin seed.
So, don’t be embarrassed by your symptoms and don’t assume you’re alone in dealing with them, either – because you aren’t, not by a long shot! If you’ve been limiting your life and avoiding activities you love, please know that there is help available. See a trusted physician or naturopath, or try Ultimate Bladder Control as a starting point!
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Noorafshan A, Ashkani-Esfahani S. A review of therapeutic effects of curcumin. Curr Pharm Des. 2013; 19(11):2032-46 Sasaki H, Sunagawa Y, Takahashi K, et al. Innovative preparation of curcumin for improved oral bioavailability. Biol Pharm Bull. 2011; 34(5):660-5. Shehzad A, Rehman G, Lee YS. Curcumin in inflammatory diseases. Biofactors. 2013 Jan-Feb; 39(1):69-77. Shimatsu A, Kakeya H, Imaizumi A, et al. Clinical application of “curcumin”, a multi-functional substance. Anti-Aging Med. 2012 March; 9(2):75-83
Kanai M, Otsuka Y, Otsuka K, et al. A phase I study investigating the safety and pharmacokinetics of highly bioavailable curcumin (Theracurmin) in cancer patients. Cancer Chemother Pharmacol. 2013 Jun; 71(6):1521-30.
Sugawara J, Akazawa N, Miyaki A, et al. Effect of endurance exercisetraining and curcumin intake on central arterial hemodynamics in postmenopausal women: pilot study. Am J Hypertens. 2012 Jun; 25(6):651-6.
Lopresti AL, Hood SD , Drummond PD. Multiple antidepressant potential modes of action of curcumin: a review of its anti-inflammatory, monoaminergic, antioxidant, immune-modulating and neuroprotective effects. J Psychopharmacol. 2012 Dec; 26(12):1512-24.
Takahashi M, Suzuki K, Kim HK, et al. Effects of curcumin supplementation on exercise-induced oxidative stress in humans. Int J Sports Med. 2013; 34:1-7
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BEATING
THE BLUES: Don’t Suffer, Supplement! BY MARITA SCHAUCH, ND
M
odern life has its ups and downs and will always be filled with joy and sadness. It’s natural to experience these highs and lows, but if you’re consistently feeling sad or have lost interest in the things you love this may be an indication that there is an underlying imbalance that needs to be addressed. Depression involves the body, mood, and thoughts, and it affects the way you eat and sleep, the way you feel about yourself, and the way you view life.
Depression affects women more than it does men. Indeed, women in North America are nearly twice as likely as men to be diagnosed with depression. In the United States alone, approximately 12 million women experience clinical depression each year. It occurs most frequently between the ages of 25 and 44. We call it “the blues” sometimes, but depression is actually a set of symptoms that go well beyond low mood. It expresses itself in fatigue, irritability, sleep disturbances, and weight gain. Perhaps worst of all, it diminishes the everyday joy of living. It’s normal to go through short periods of mild depression, especially if their root causes are the losses and 18
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frustrations of life. But when the down periods last for weeks or months at a time, when they seem increasingly unrelated to things that happen to you, and when you find yourself reluctant to participate in activities you used to enjoy… well, then there is probably an underlying internal imbalance of some sort that needs your attention.
Some of the factors that contribute to depression include: • Hormonal imbalances. These can be caused by menstrual-cycle changes, pregnancy, low thyroid, miscarriage, postpartum, perimenopause, and menopause.
Signs of Depression ■■ Persistent sad, anxious, or “empty” mood ■■ Loss of interest or pleasure in activities, including sex ■■ Restlessness, irritability, or excessive crying ■■ Feelings of guilt, worthlessness, helplessness, hopelessness, and pessimism ■■ Sleeping too much or too little, earlymorning waking Source WebMD
• Stressors affecting adrenal function. Emotional life events – such as trauma, loss of a loved one, work stres ses, being in a bad relationship (or grieving the end of a good one), or caring for children or aging parents – any of these can overwhelm the body’s ability to cope with normal stress. • Medical illness. Dealing with serious medical illnesses such as stroke, heart attack, or cancer are undeniably stressful and can easily disrupt mood. • Environmental toxins. Heavy metals (lead, mercury, cadmium, arsenic, nickel, and aluminum) as well as pesticides, formaldehydes, and benzenes have been associated
with depression. These compounds show an affinity for nerve tissues, where they can be particularly damaging. Now, you may note that hormones are right at the top of the list when it comes to causing depression. Combining this with the fact that women are disproportionately diagnosed with clinical depression, you may be inclined to assume that being an aging female is an automatic risk factor for “getting the blues.” You wouldn’t be alone in that assumption, as more than one-half of women surveyed believe that depression is “a normal part of aging.”* But you would be wrong! Depression is not now, and need not ever be, a normal part of aging. PREMIERE EDITION 2017 | WVMAGONLINE.COM
19
You might also think that it’s normal for women to feel depressed during menopause, and that treatment is not necessary.* You’d have the company of about half of the female population in that belief, according to studies, but again, you’d be wrong. Let’s look at what the research really tells us. We can start by noticing what I stated above – that depression in women is most common between the ages of 25 and 44. That’s not the menopausal age group. It’s more common for a woman to be perimenopausal in her forties, beginning the transition. The Massachusetts Women’s Health Study observed that the rate of depression begins to decrease as women move from peri- to postmenopause. Indeed, the rate of depression is lowest for women who have been postmenopausal for at least 27 months. These results show that depression is moderately associated with perimenopause, the long run-up to a cessation of menstrual periods. Still, it’s good news to note that any depression experienced is likely to be brief and decline through “the change” and beyond.
Depression in women is most common between the ages of 25 and 44 Obviously, then, the time to fight the blues is well before menopause. But why is this so? It’s because the significant fluctuation in a woman’s hormone levels during perimenopause wreaks all sorts of havoc when combined with the normal stress response in our bodies. Our adrenal glands, already charged with protecting us from everyday traffic, spilled coffee and irritable bosses, easily becomes overburdened just when we need them most. We rely on our adrenal glands, you’ll recall, to become our main hormone producers when the ovaries shut down for good. Ideally, we reach that point called menopause with adrenals that are healthy and ready to take over! If not, there can be trouble. 20
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The symptoms associated with adrenal fatigue during perimenopause are what we commonly call PMS, premenstrual syndrome. It’s a catch-all term that encompasses some 150 different symptoms, but it is most associated with anxiety, tension, irritability/anger, headaches and, yes, depression.
Consider this set of statistics: As many as 90% of all women will have to deal with PMS at some time during their reproductive years, while 30–40% of all women will have symptoms that are distressing enough to interfere with their everyday lives. It is highly probable that the difference between those who suffer and those who don’t is a balancing act involving stress and how it interacts with hormones, nutrients, liver health, and happiness-inducing neurotransmitters such as serotonin. This is the recipe that influences whether or not women can adapt to “the change of life” with out jeopardizing their emotional health. Let’s talk about the factors that affect this all-important balance, the ones you can control!
Diet and lifestyle considerations for fighting depression Alcohol As you probably know, alcohol is a brain depressant that increases adrenal
hormone output, increasing the likelihood of adrenal fatigue. It interferes with many brain cell processes and disrupts the normal sleep cycle.
Exercise Regular exercise may be the most powerful natural anti depressant available! Various clinical studies have indicated that exercise has profound antidepressant effects by increasing endorphin secretion (Sports Medicine, 1994) (The New England Journal of Medicine, 1981).
Emerging information suggests that “leaky gut syndrome” is a strong contributor to diseases such as diabetes, obesity, gastrointestinal disorders, and mood disorders like depression. Over a long period of time, gut-induced inflammatory responses in the stomach wall significantly compromise both the structure and the repair mechanisms of the digestive tract. When these structures break down, the intestinal wall becomes more permeable to toxins or microbes that would otherwise not cross into the bloodstream. To further suggest the connection, evidence shows that bowel disorders are often correlated with poor mood. In fact, almost one-third of patients with irritable bowel syndrome (IBS) have been found to have anxiety or depression. While a healthy microbiome appears to promote a positive mood, an unhealthy one brings on the doldrums.
Thyroid Interestingly enough, depression is often a first or early manifestation of thyroid disease, and even subtle decreases in thyroid hormone production are suspected to produce symptoms that impact your mood.
Adrenal Health The primary area of the brain that deals with stress is the limbic system. Because of its enormous influence on emotions and memory, the limbic system is often called the “emotional brain.” Disturbances in the serotonin system and the limbic hypothalamicpituitary-adrenal axis (say that three times fast!) are most consistently associated with mood-related illness.
Some Key Supplements to stave off or diminish depression Vitamin B6 B6 levels are typically low in depression, especially in women taking birth control or on hormone replacement therapy for menopausal symptoms. Vitamin B6 is absolutely essential in the manufacture of dopamine and serotonin, and it is likely that many individuals with depression may be, at least in part, suffering from a deficiency of this key vitamin.
AdrenaSense® As we have seen, supporting and treating the adrenal glands can be an important strategy for preventing or treating mood disorders. Herbs such as rhodiola, Siberian ginseng, and ashwagandha are powerful adaptogens that help balance damaging stress hormones such as cortisol.
Sugar A recent cross-cultural study published in the British Journal of Psychiatry showed a solid link between refined sugar consumption and mental illness. Sugar suppresses the activity of a key growth hormone in the brain called brain-derived neurotrophic factor (BDNF), which plays a vital role in memory, learning, and mood disorders.
Vitamin D New research shows that low serum levels of vitamin D are associated with clinically significant symptoms of depression in otherwise healthy individuals (Psychiatry Research, 2015).
5-Hydroxytryptophan (5-HTP) 5-HTP is the precursor to serotonin. Numerous studies have shown that 5-HTP is as effective as SSRIs and tricyclic antidepressants, it is better tolerated, and it is associated with fewer and much milder side effects (Psychopathology, 1991).
EstroSense® What I’ve offered you here is a map you can use to find your way up and out of from your blues. Don’t assume your symptoms can’t be alleviated, because they can! The strategy for putting an end to that no-fun thrill ride you’ve been on is to address any nutritional insufficiencies and hormonal malfunctions that are quite literally keeping you stuck in a blue mood. Depression – even when it’s mild – affects every waking moment of your life, and many of those when you should be sleeping! Don’t accept it. Take the steps above, the ones that I know will bring you back to loving your life again!
The liver plays a key role in the body’s detoxification process, so supporting the liver is the foundation for treating many hormonal imbalances. If the liver function is compromised, then estrogen metabolism is compromised, leading to excess estrogen levels and what is often described as estrogen dominance. Estrogen dominance may contribute to PMS as well as perimenopausal symptoms, also increasing the likelihood of mood disturbances and depression.
Probiotics Remember that a healthy microbiome promotes a healthy mood, just as it supports many of the body’s key functions and activities. Support the gut with Natural Factors Ultimate Probiotic. This exceptional probiotic provides proprietary strains with 12 billion active cells that work synergistically, guaranteeing maximum activity and efficacy.
*National Mental Health Association
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I N C
What Is
ADRENAL Fatigue?
Scientists know that stress is a serious problem. Research conducted by the Center for Disease Control and Prevention indicates that up to 90% of all illness and disease is stress related. While once you may have assumed that “stress” is defined by the length of your daily to-do list, you now know that’s only part of the story. Stress is anything that causes the body to overwork in order to perform its many functions. Long-term stressors including a diet filled with excessive fat, empty calories, and yes, sugar, can cause obesity, metabolic syndrome, diabetes, heart disease, and mood disorders. What can we do to support our adrenal glands and prevent the onset of disease? Well, almost 30 years ago, there wasn’t much we could offer. Research began on adaptogens, a category of herbs that can improve adrenal gland function by enhancing the body’s response to stress. Extensive study has shown that they help the body maintain the constant internal balance necessary for health, even on our most stressor-filled days. AdrenaSense® contains the important adaptogenic herbs ashwagandha, Siberian ginseng, rhodiola, schisandra, and suma. These herbs have proven to be very effective in support of the adrenal glands during stress. They also: ■■ ■■ ■■ ■■
I mprove blood sugar metabolism Support the hormonal system Increase energy and stamina Strengthen brain and central nervous system function ■■ Protect cells from damage by free radicals
AdrenaSense along with diet and lifestyle changes has been effective to help cope better when dealing with stress, get a restful night’s sleep and reclaim their health.
stressed? Take the
ADRENAL STRESS Test
Write the number…
beside issues you have had in the past / beside beside issues that occur often / beside issues issues that occur occasionally / that occur frequently / Add up the score.
Blurred vision/spots in front of eyes
Shortness of breath/yawning (air hunger)
Hormonal imbalances (e.g., thyroid problems)
Cold hands or feet
History of asthma/bronchitis Prolonged exposure to stress (job, family, illness, caregiving) Headaches nvironmental or chemical E exposure or sensitivities lood sugar issues – B mood swings
Insomnia/frequent waking Low back pain, sore knee or muscles Excessive urination Excessive perspiration or no perspiration Heart racing Swollen ankles
Food allergies
Eye light sensitivity
oor concentration/memory P problems
Alcohol intolerance
Low energy, excessive fatigue
Cravings: sugar, salt, coffee, or other stimulants
Easily overwhelmed, inability to cope
Recurrent colds
Post-exertion fatigue
Weight gain or weight loss
Dizziness upon standing
High or low blood pressure
Upset stomach
Swollen painful joints ervousness/anxiety, N depression, irritability, or anger
TOTAL
TOTAL SCORE INDICATORS If you scored between 30 and 50 – you’ve received an early-warning indicator that your adrenals are starting to weaken. Between 50 and 80 – start with adrenal support such as AdrenaSens. Between 80 and 100 – your adrenals are taxed. You may want to take an adrenal glandular product (available in health food stores) with AdrenaSense. Over 100 – you are suffering from adrenal exhaustion and will require long-term adrenal support.
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Top 5 Tips for Adrenal Fatigue It is estimated that 80% of North Americans experience some level of adrenal fatigue. Do you suspect you might have adrenal fatigue? It’s time to start the recovery process. Here are the top five easy and effective ways to restore adrenal function. TAKE
SAY GOODBYE TO EXCESS SUGAR AND PROCESSED GRAINS
Deep, controlled breathing has astoundingly positive effects on adrenal health and your overall stress.
These are very hard on the adrenal glands. People with adrenal fatigue tend to have low blood sugar. Low blood sugar is another stressful situation that can further tax your adrenal glands.
LIMIT COFFEE
HEALTHY FATS Coconut oil, organic olive oil, and clarified butter all greatly support adrenal health.
Limit the use of stimulants like coffee when you are suffering from adrenal fatigue.
MORE SLEEP Even if you don’t feel tired, try turning off all electronics and close your eyes in a completely dark room before 10 pm at night.
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TIME TO BREATHE
By practicing one or all of these natural adrenalrescuing habits you should start feeling more rested, healthy, and energetic over time.
STRESSED? NO ENERGY? LOSING
SLEEP? AdrenaSenseÂŽ
Adrenal Support Formula Early symptoms of adrenal stress include: fatigue, depression, cold hands or feet, dizziness, low back pain, asthma, allergies, sweet cravings, hormonal imbalances, irritability, headaches, gastrointestinal problems, skin problems, arthritis, and other inflammatory conditions.
WomenSenseÂŽ:
the trusted choice of naturopaths and physicians.
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NO MORE FAT
FEARS
BY MARITA SCHAUCH, ND
R
emember the 1990s, when super-low-fat diets were all the rage? People avoided cheese like the plague. Even avocados got a bad rap! And on store shelves every where, low-fat versions of processed foods were elbowing out the full-fat offerings.
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Well, it turns out that it was just an other in a long series of fad diets, another pendulum swing in eating habits based on very misguided information. They told us that all fat – all four kinds found in a typical diet – was bad:
aturated fats, S from animal fat and tropical oils, such as coconut oil Monounsaturated fat, such as olive oil Polyunsaturated fat, such as omega-3 and omega-6 Trans fats, as is found in margarine or Crisco And the supposed solution for those who wanted to open a box and snack on something fat-free or low-fat was to eat less fat, sure, but a lot more sugar! Processed food companies that felt forced to remove the pleasant “mouth feel” of fat-laden ingredients gravitated to something at least as seductive: sugar! Some data suggests that North Americans ballooned in size and developed a tendency toward diabetes, courtesy primarily of this fear of fat… and the simplistic ways that Big Food responded to it.
Let’s get educated. All fat is
not bad fat. And some of the fats we were absolutely convinced were harmful are actually just fine in a balanced diet, so long as they are consumed in moderation.
Saturated fats – good or bad? Let’s start by looking at the fat that was supposedly Public Enemy #1 – saturated fat. The rap on saturated fats, which come mostly from meats, is that they’re not just bad for your waistline, they’re ruinous for your heart and its arteries. But, travel the world, and you’ll find societies that have low rates of obesity and heart disease – and it just so happens they consume a tremendous amount of saturated fat! This includes indigenous tribes, and also some developed regions where cattle-raising is deeply established in the culture, such as Brazil, Argentina, and South Africa. In Alaska, meanwhile, the Inuits eat mostly whale meat and blubber, providing them a diet that consists of a whopping 75% saturated fat! Even where meat isn’t a diet staple, saturated fat seems to play a role in a healthy diet. Take the Tokealu in New Zealand, who eat a diet that is upwards of 60% fat,
with almost all of it coming from the coconut they consume as part of their fish-heavy meals. Of course, it may be of note that these other societies consume just a fraction of the sugar we do, which might be the real culprit when fat gets the blame. After studying places like these, where saturated fat consumption is both normal and healthy, scientists began noticing that many of these societies consume a tiny fraction of the sugar we do, which could mean that sugar is the real culprit when fat gets the blame. Nutritional experts began revising their dietary recommendations in accordance with the new information. Indeed, today’s research establishes that a healthy diet contains 16 – 18 g of saturated fat per day – more fat than what the studies recommended back in the nineties. More importantly, the majority of the more recent studies confirm that there really never was such a thing as a “bad fat” – at least, not a naturally occurring one. We’ll look at the biggest of the exceptions now.
Trans Fats Are Unhealthy Fats Trans fats are the product of food science. Also known as partially hydro genated fats, trans fats are formed when liquid vegetable oils are processed into solid fats such as shortening and hard margarine. They hit us with a double whammy: in addition to raising levels of LDL “bad” cholesterol, they also decrease HDL “good” cholesterol. Many researchers suspect that trans fats play a role in heart health, as well as uncontrolled blood sugar, certain bowel disorders, and breast disease.
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Want to avoid unhealthy fat? Eliminate or significantly curtail your intake of trans fats. How much is currently considered a safe amount to consume in a day? Absolutely none. Unfortunately, unless you’re staying away from almost all processed foods, trans fats are hard to avoid.
They’re in: x x x x x x x
French fries Doughnuts Pastries Muffins Croissants Cookies Crackers
Healthy Fats for a
Healthier Lifestyle To gain all the energy-producing value of fat, without the unhealthy results that come with getting too much of a good thing, try to maintain the 16 –18 g per-day rule when it comes to saturated fats, eliminate or severely reduce trans fats, and focus in on the monounsaturated fats like those found in olive oil or avocados. The latter category has been linked to reductions in levels of harmful LDL cholesterol. (Just remember not to heat your olive oil, as it causes chemical changes that create inflammation and cancer-related free radicals.) Also, try to eat more polyunsaturated fats like omega-3 fatty acids. These essential fatty acids, which are vital for health, cannot be produced by the body. Every one of our bodies’ 100 trillion living cells needs essential fatty acids to rebuild and produce new cells, and it’s our job to help them get it! Healthy omega-3 oils can be found in fatty fish such as salmon, tuna, mackerel, sardines, anchovies, plus walnuts and freshly ground flaxseeds. Omega-3s reduce inflammation, for which your body will thank you! What about omega-6 oils? Unfortunately, in today’s world we consume far too many omega-6s, and they are a major cause of increased inflammation levels in our bodies. The primary reason for the epidemic imbalance in favour of omega-6? Our excessive consumption of the wrong oils – corn, sunflower, peanut, soy, canola, and safflower. Choose differently for better results, selecting the “right” oils for keeping inflammation at bay: ■■ Olive oil (unheated) ■■ Avocado
x x x x
Chips Hard margarines Shortening Chicken nuggets
The best advice any doctor can give is to replace these unhealthy trans-fat-containing foods, as much as possible, with fresher, simpler foods that don’t have long lists of ingredients on their packaging… or don’t have packaging at all!
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■■ Cold water fatty fish like salmon ■■ Walnuts ■■ Flaxseeds Some 25 years have passed since the low-fat fad was at its height. Both scientists and consumers have learned a lot since then. We now know that a cookie containing trans fats won’t kill us, and that eating a few French fries fried in omega-6 oils won’t condemn us to poor health and disease. Fat is food, first and foremost, and while it isn’t ideal in a few of its forms, we now know it powers us in ways our 1990s selves couldn’t have known or understood. Did you know, for example, that your brain is 60% fat? And that it runs best on a diet that includes moderate amounts of healthy fat? It’s true! And if that fact doesn’t put a new slant on your cravings for a juicy steak, on occasion, or a scoop of ice cream… well, it should!
Educate yourself to eat well… while eating right!
Delicious Goodness Oh my!
SeaRich™ Omega-3 – an easier way to get your omega-3’s SeaRich™ Omega-3 is made using the freshest and highest quality omega-3 fish oil. To create a truly delicious family of products, we have blended our fish oils with natural, non-GMO flavours, including monk fruit (a near-zero calorie sweetener). Available in Delicious Lemon Meringue, Grapefruit Punch, and Coconut-Lime flavours — formulas that every member of the family can enjoy! ISURA™ certification and International Fish Oil Standards® (IFOS) guarantee that these sustainably harvested fish oils are of the highest quality.
low
thyroid Is there more
YOU
can be doing? BY JULIE RIEL, MD
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Y
ou’re feeling sluggish, fuzzy-headed, and lacking in stamina. Your weight is up, your hair is looking thin, and you have trouble staying warm. You’re probably suffering from an underactive thyroid gland, a problem that is especially common in women who are under physical stress and have a family history of thyroid disease. To reverse your symptoms, you may need a prescription medication to normalize the levels of thyroid hormone in your system.
Here, unfortunately, is where some of you will interject…
“But I’m already taking thyroid medication, and my symptoms aren’t going away!”
You’re not alone. Many women continue to experience symptoms of hypothyroidism – low thyroid – even when taking thyroid hormone. Others test normally, yet experience the symptoms of hypothyroidism just the same. No wonder they’re all unhappy and clamoring for doctors like me to help them gain back their energy, clarity of thinking, and cold tolerance! Fortunately, there are things you can do!
To start with, learn about hypo thyroidism’s causes… so that you’ll understand the ways you can help yourself find a better quality of life. Most hypothyroidism is caused by an autoimmune attack on the thyroid, a small powerhouse gland that regulates metabolism and lives deep in your throat. As the thyroid fails to make adequate hormone, the gland works harder to stimulate hormone production. In the process, the gland slowly increases in size, pushing outward to create a visible thickness in the throat called a goiter. When blood tests show that hormone production is down significantly, threatening the healthy function of your body, that’s when a physician will prescribe medication. In many, the daily pill is enough to reverse symptoms. But some continue to suffer, and if you’re one of them, it’s important to understand the goitrogens that may be contributing to your continuing symptoms. Goitrogens come to us naturally, through certain fruits, vegetables, and grains. They are also found as chemical additives in products we ingest and processed foods we consume. Whatever the source, goitrogens can make it hard for the thyroid gland to produce and activate its hormone. They also contribute to your body’s inability to make full use of your thyroid medication. Here’s a list of goitrogenic chemical additives to avoid: • Triclosan, found in most namebrand toothpastes. As brushing occurs often, our frequency of exposure increases the problem.
For better thyroid health, try Toms Toothpaste which is triclosan free. • Thiocyanate, found in cigarette smoke. • Sulfadimethoxine (Sulfonamide antibacterial) propylthiouracil (PTU – for hyperthyroid treatment), potassium perchlorate (fireworks, propellants, ammunition), ipoanoic acid (iodine contrast agent).
■■ C hange Your Cooking Techniques: If necessary, to support thyroid health. Below you’ll find a list of fruits, vegetables, and grains that have been shown to be goitrogenic. Don’t avoid them! Just ensure that you prepare them by fermenting, simmering, or steaming to reduce the goitrogenic compounds within them.
• Oxazolidines (anticonvulsants). • Amiodarone (antiarrhythmic drug).
Goitrogenic Foods
• Lithium (mood stabilizer drug).
■■ Gluten: Cut down on gluten
• Phenobarbital, phenytoin, carbamazepine (antiseizure drugs), rifampin (antibiotic).
The next step on the road to greater well-being is to seek natural ways to improve your thyroid function.
Boost Your THYROID HEALTH ■■ A dd Nutritional Support: Supplements cannot take the place of prescription medication. But ThyroSense® enhances the beneficial action of your thyroid hormone medication, reducing fatigue and other thyroid-related symptoms. Compounded with L-tyrosine, ashwagandha, gaggul, pantothenic acid, iodine, selenium, copper, and manganese, ThyroSense (along with a good multivitamin/mineral supplement) provides proper thyroid nutrition. My patients report improved energy, weight loss, and reduced sensitivity to cold. In fact, it has proven to be so beneficial that I recommend it to any patient who has a family history of hypothyroidism or a diagnosis of subclinical hypothyroidism.
■■ Manage Your Stress: Take more walks, and practice relaxation techniques such as stretching, deep breathing, or meditation. Reduce your sugar and caffeine intake. Get optimal sleep.
or avoid it altogether.
■■ Soy (isoflavones): Soybeans, tofu, soybean oil/flour/lecithin. It has been reported that when there is sufficient iodine in the diet, soy does not negatively impact thyroid function. ThyroSense is an excellent source of iodine and other nutritional support for the thyroid.
■■ C ruciferous vegetables (isothiocyanates): broccoli, kale, cabbage, brussel sprouts, broccolini, cauliflower, mustard greens, turnips, collards, spinach, cassava root, canola, horseradish, radishes, rapeseed, and rutabagas. These are best prepared by steaming. If juicing them raw, moderation is key.
■■ N uts: Peanuts, pine nuts. ■■ Fruits: Strawberries, pears, peaches.
■■ Other: Flaxseed, millet, cassava, bamboo shoots, sweet potatoes.
So, shed that sweater! Work a full day without feeling you’re dragging yourself through it! The journey towards better thyroid health begins with small steps that allow you to make great strides toward better health! *Iodine is essential for the manufacture of thyroid hormones, and selenium supports the conversion of T4 to T3. A deficiency in copper or manganese can contribute to low thyroid. Supplementing with these as well as vitamins A, B2, B3, B6, C, and E will support your thyroid gland health.
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Pretty
at what cost?
BY MARITA SCHAUCH, ND
No nail polish is completely ALL NATURAL. Look for brands that are “3 free,” because they don’t use toluene, dibutyl phthalate (DBP), or formaldehyde. Here are a few brands to look for • Zoya • Piggy Paint • LVX
Y
ou roll out of bed and hit the shower. You wash with gel, scrub both shampoo and conditioner into your hair, and afterward, apply anti-perspirant. Then, dismayed by the wet hair and the tiredlooking face you see in the mirror, you put “product” in your hair before drying it, and begin applying your makeup. Concealer comes first, of course, then foundation, blush, eyeliner, mascara, and lipstick.
Whew, that looks better! If there’s time, you might even do a quick touch-up of your chipped nail and toe polish, letting it dry while you drink your coffee. After work that night, you’ll apply a masque, then anti-aging and eye creams… and try to get some beauty sleep before it starts all over again! Congratulations. In the course of a day you’ve put 168 different chemicals on your body. That’s right – 168 chemicals. According to a study conducted by the
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Environmental Working Group (EWG), the average woman uses 12 personal care products or cosmetics each and every day, allowing her skin, mouth, and lungs to absorb an average of 168 chemicals that may have toxic effects in the body. Many of these chemicals find their way to the bloodstream, where they wreak havoc with our hormones and internal organs. Some are endocrine disrupters that cause estrogen dominance, with all the problems that go with that condition. The rest simply overwork the liver as it tries to clean toxins from our system. Each and every product we use is, to a greater or lesser extent, a potential hazard. But lately I’ve grown particularly concerned about the harmful effects of fingernail polish. A study published in October 2015 by researchers at Duke University found that women who applied a conventional brand of nail polish had a hormone disrupting chemical called TPHP in their urine. In fact, TPHP levels were “found to increase nearly seven-fold in 10 – 14 hours after fingernail painting,” as determined by comparing before-and-after urine samples.
What really worries me is this: TPHP was supposed to be a safer, healthier alternative to the nail polish ingredients of the past. But, as the Duke study shows, it isn’t. It too is a toxin… and it too poses health risks now that we have proven that it makes its way into the body. TPHP replaced dibutyl phthalate or DBP. DBP had been added to nail polish to make it more flexible and longer-lasting, but studies published within the past decade showed it to be a developmental toxin. California responded by listing the ingredient as toxic, but Europe went a big step further by banning it entirely from cosmetics sold there.
The average woman uses 12 personal care products or cosmetics each and every day, allowing her skin, mouth, and lungs to absorb an average of 168 chemicals that may have toxic effects in the body. Now that we’ve learned that TPHP is another toxin that is readily absorbed in large amounts, what’s a girl to do? Well, first of all, each of us needs to become aware of the risks of using a product made with this hormone-disrupting chemical: ■■ I t can disrupt the balance of sex hormones in our bodies, raising testosterone levels and posing an increased risk of infertility.
Again, remember, your risk of suffering these side effects increases significantly with just ONE application of nail polish! What precautions can you take if painted fingers and toes are to remain part of your beauty regimen? ■■ K eep yourself informed as polish formulations change, always ensuring that you’re using the safest possible products in the safest possible way. ■■ H elp your liver do its very important job of eliminating the harmful chemicals that can cause hormone imbalances – by supporting it with a proper diet and helpful supplements.
In my practice, EstroSense® by WomenSense is the funda mental hormone-supportive formula I prescribe. It consists of key ingredients such as DIM and I3C, and supportive herbs such as milk thistle and curcumin. In combination, these ingredients help the liver regulate and balance hormones by eliminating hormone-disrupting chemicals found in personal care products.
Remember, a happy liver
means happy hormones… for a healthier you! And isn’t maintaining the glow of good health the best beauty secret of all?
■■ I t can block the body’s ability to meta bolize estrogen, creating potentially harmful levels of estrogen that lead to heavy, painful menstrual cycles, increased belly fat, and possibly, estrogen dominance.
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MEDICAL AND SCIENCE EDITORIAL ADVISORY COMMITTEE
At Women’s Voice, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical and Science Editorial Advisory Committee.
REAL solutions from REAL physicians for REAL women’s needs
MICHAEL LYON, MD Dr. Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fiber, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a threeyear family practice residency in 1988 and was Board Certified through the American Board of Family Medicine. He has been a National Team Physician and his practice has focused upon sports and fitness medicine, nutrition, lifestyle modification, addictions, mental health, cognitive behavioural therapy, and obesity medicine.
KATE RHÉAUME-BLEUE, ND Dr. Rhéaume-Bleue graduated from McMaster University with an honors BSc in Biology and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a twoyear residency during which she taught classes and supervised at various teaching clinics. As an educator, she regularly appears on television and radio teaching about many health topics. Dr. Kate is a Canadian expert in natural medicine and speaks internationally.
KARLENE KARST, RD Karlene Karst is a leading expert in nutrition and natural health. Karlene holds a BSc in nutrition from the University of Saskatchewan, Canada, and is a registered dietitian. Karlene is the author of several books and is a highly sought-after, enthusiastic, and passionate individual who has appeared on QVC, Access Hollywood, and Canada AM. She is a frequent guest speaker at educational events around North America.
RUDOLF BAUER, PhD Dr. Rudolf Bauer studied pharmacy at University of Munich. In 1984, he graduated with a Ph.D. at the Institute of Pharmaceutical Biology, University of Munich, under the supervision of Prof. Dr. H. Wagner. His expertise is in natural product chemistry, analysis, and bio-assay-guided isolation of constituents from medicinal plants. As a member of two expert groups on herbal drugs of the European Pharmacopoeia Commission, he is actively involved in the development of monographs for the European Pharmacopoeia.
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GAETANO MORELLO, ND Since 1991, Dr. Morello has been training and educating physicians, pharmacists, and health experts on the scientific use of natural medicines in the fields of cardiology, immunology, gastroenterology, anti-aging, and detoxification. He is the contributing author to the authoritative text on Alternative Medicine, A Textbook of Natural Medicine and lecturer and regular contributor to a number of magazines, journals, and publications.
VERONICA I. KACINIK, MSC, RD, PHEC
Veronica Kacinik is a registered dietitian who is passionate about helping people develop a healthy food-body-mind relationship and discover the healthiest lifestyle they can truly enjoy. She provides practical advice on nutrition, cooking, and meal planning as well as guidance toward self-empowerment and well-being through behaviour change, delicious wholesome food, active living, and a healthy state of mind.
KEITH Z. BREWSTER, PhD(C), ACSM-CEP
Currently, Keith works closely with patients entering the surgical weight management program by supporting perioperative surgical programming and administering patient assessments. In addition to his role at Kelowna Band Surgery, Keith is the chair of the Canadian Obesity Network (CON YLW), Director of the PGX Centre, and continues his research at UBC and UCLA; focusing on optimizing bariatric surgical outcomes.
ARYA SHARMA, MD Arya Mitra Sharma, MD/PhD, FRCPC, is Professor of Medicine and currently holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta and Medical Director of the Alberta Health Services Obesity Program. In 2006 he founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons. He also serves on numerous committees of professional organizations including The Obesity Society (TOS) and the International Association for the Study of Obesity (IASO).
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AdrenaSense® Stressed No Energy Lack of Sleep
EstroSense® Painful Periods Hormonal Acne PMS
MenoSense® Hot Flashes Night Sweats Irritability
ThyroSense® Weight Gain Tired Thinning Hair
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