Articles on Women
Acne Rosacea
You're not a teenager any more so you think all those skin problems you had when you were young are behind you forever. Then you wake up one morning, look in the mirror and discover that your nose and face are red and you have bumps under your skin. What's going on?
It's adult acne, called Acne Rosacea, and it affects about 10 to 20 per cent of the population. With this form of acne you won't suffer from whiteheads or blackheads. What happens instead is that the capillaries near the surface of the skin open up and create bumps and red blotchy areas. In some cases the skin thickens in this area.
It certainly isn't an attractive condition and for that reason it's not surprising that people want quick relief. Acne Rosacea affects women aged 30 to 50 three times more often than men but when it does affect men it's usually more severe.
We're not absolutely sure what causes it although we have some theories. Menopausal changes can make it worse, as can local infections, B vitamin deficiencies, alcoholism, and gastro-intestinal disorders.
Many Acne Rosacea patients have low stomach acid and if that's the cause it can be treated quickly and effectively with digestive enzymes. Large doses of B vitamins with an emphasis on riboflavin can help. Avoiding extreme temperatures can help, especially heat. Baths and showers should be warm, not hot. Saunas and hot tubs should be avoided.
If you have Acne Rosacea you should also watch your diet. Avoid hot, spicy foods that may dilate the blood vessels. Avoid coffee, alcohol, and hot beverages. As with all kinds of acne, reduce your sugar and fat consumption, especially saturated fats.
There is a little skin mite called Denodex Folliclorum that has been considered a factor in Acne Rosacea. It lives on our skin quite harmlessly but it is found in higher concentration in people who have this condition. There is a topical antibiotic that is sometimes useful in curing this condition. Conventional treatment prescribes low doses of antibiotics for as long as three years. They do decrease the inflammation of the skin but they also have side effects. They can lead to an overgrowth of yeast in the body and the body can become used to the antibiotics and become resistant to them.
The best treatment for Acne Rosacea consists of changing your diet, more B vitamins, and digestive enzymes.
Bio-Identical Hormones
Much hype and misconception exists about bio-identical hormones, which are used for menopause and PMS. It is confusing to women when a form of estrogen that is called "bio-identical" or "natural" is reported to be safe. Women think they are different from 'real' hormones.
Bio-identical estrogen, progesterone and testosterone are the same chemical substances that are made in our body. Bio-identical hormones have been with us for years - for example, some forms of insulin are created genetically using bacteria and calcitonin, a parathyroid hormone made from salmon.
Progesterone (often sold under the brand name Prometrium) is made from plants - usually wild yams or soy. It is then ground into small bits (micronization) and mixed with peanut oil for ingestion. Bio-identical estradiol (a type of estrogen) in patch form, gel or cream (estrase, tri-est) acts just like the estradiol our ovaries secrete into the blood stream.
With the bio-identical form of progesterone, there seems to be some overall benefit. The common progestin (Provera) may cause the blood vessels to cramp up and may contribute to heart disease whereas bio-identical progesterone can help the blood vessels relax and thus increase blood flow. Approximately 15 percent of women using bio-identical progesterone also report deeper sleep.
Because there have been no long term studies done to date we can expect the risk of bio-identical estrogen to be the same as other estrogens. They all increase the risk of breast cancer, blood clots and stroke. And there is much misinformation about the need for replacement hormone therapy for the rest of a women's life.
In our early fifties our hormonal balance changes and the body starts to lower its hormone production. Some women need hormones for a short while - early menopausal women (before 45) and women with complete hysterectomies may need estrogen and progesterone until they reach the age of 50.
To quote Jerilynn Prior the well known endocrinologist from UBC: "Any hormones, bio- identical or not, should be used with care. They are not like skin lotion or aspirin. Bio- identical hormones are powerful substances with effects throughout our bodies.
Would you take a pain pill if you have no discomfort or a sleeping pill if you're sleeping well? I don't think so. MENOPAUSE IS NOT AN ILLNESS. It is normal."
I have successfully treated thousands of women for the reduction of menopausal symptoms - and less than five percent have to revert to hormones for symptom reduction. Watch for my articles on natural treatment for menopause in two weeks.
Bone Health
Canada's population is aging. For women that means bone health is a growing concern and many women want to know what they can do to prevent osteoporosis or thinning of the bones.
Our bones are made of living tissue that is constantly building up and breaking down. If this tissue breaks down and is not replaced with strong new tissue the result is osteoporosis, which literally means porous bones.
This condition is diagnosed when bone mass falls 25 per cent below normal. The problem with osteoporosis is that thin bones can break easily and they may never mend. Osteoporosis has been on the increase in North America in the last few decades. In fact, one in four postmenopausal women will suffer from this condition. Those women face a high risk of broken bones, hospitalization and immobility.
Osteoporosis is not a worldwide female problem. It is more common in affluent western countries. Women who eat a predominantly vegetarian diet, have multiple pregnancies, who do physical labour and who are overweight by our standards are not likely to develop osteoporosis. It's a condition of modern industrial civilization. In our "civilized" world our diets are often unhealthy and our lifestyles too sedentary.
Like other conditions of aging like heart disease and diabetes, osteoporosis is largely preventable. Prevention should starts when young girls are in their teens. The best thing we can do to for them is to encourage them to participate in sports. We should also teach them to eat a diet that does not leach the calcium from their bones.
Diet plays a primary role in the prevention of osteoporosis. A harmful diet is one that is too high in protein, caffeine and phosphorous and too low in calcium and trace minerals. Our diets contain far too much protein. Some protein is necessary but a portion the size of the palm of your hand once a day is plenty.
One of calcium's functions in the body is buffering the blood system. When you add acidic products like protein and caffeine the calcium binds with the acidic products and the complexes are urinated out. That means the calcium is not available to your bones.
The risk of osteoporosis has gone up dramatically since phosphorous containing carbonated drinks became such a common part of our diets. Phosphorous binds very readily with calcium and again, the calcium is urinated out of the body.
We need to lower our consumption of caffeine - one cup of coffee a day is fine. We need to consume moderate amounts of protein and limit the amount of carbonated drinks we consume – no more than one glass a day.
Add foods rich in calcium to your diet such as green leafy vegetables, nuts and broccoli.
The old adage, "use it or lose it" certainly applies to our bones. A recent study showed that women who exercised vigorously for an hour a day for one year increased their bone calcium levels by 30 per cent. We don't need to do that much but I do recommend doing weight-bearing aerobic exercises like jogging or walking every other day. If you are a swimmer add walking or jogging to your regime at least once or twice a week.
The latest studies show that regular strength training regimes help build and maintain strong bones.
There are over two dozen nutrients necessary for bone health. It is generally agreed that calcium, magnesium and Vitamin D3 are the most important. A daily dose of 1,000 mgs of elemental calcium should be enough to prevent bone loss. Calcium comes in many forms. I recommend calcium citrate because studies have shown that it increases both long bone and spinal strength. Magnesium and D3 help your bones absorb the calcium. Calcium is also a muscle relaxant so it's a good idea to take it at night before going to bed.
In short, the best way to keep your bones healthy and strong is to exercise regularly, reduce your consumption of caffeine, sugar and carbonated beverages, eat moderate amounts of protein and take a daily supplement of calcium, magnesium and Vitamin D3.
Breast Cancer Part 1
Breast cancer is a big topic so I'm going to devote two columns to it. Today I want to talk about the factors that increase your risk of getting breast cancer. In my next column I'll focus on breast health.
Most women find the subject of breast cancer frightening - and no wonder! In 1960 only 1 in 20 women had breast cancer. Today it's 1 in 8. So we need to learn about the risk factors. We need to concentrate on early detection and prevention so that we can increase our chances of a healthy cancer-free life.
There are some higher-risk groups of women. Women who have a family history of breast cancer are at greater risk. If you are over 50 you face a greater risk. There are also hormonal factors. The risk increases if you were under 12 when you had your first menstrual period, if you were over 55 when you started menopause, if you had your first full-term pregnancy after 30 and/or If you used oral contraceptives or estrogen for an extended period of time.
All these factors are tied up with estrogen. Estrogen helps things grow - the longer it has been in your body, the higher your risk.
Hormones in your food can play a factor. Growth hormones appear in commercially raised poultry and beef.
Populations that consume a lot of fat, especially animal fat, are at much higher risk - as much as 5 to 10 times as high. For example, breast cancer rates in Japan are 4 to 5 times lower than those in Canada. With all factors taken into account, Japanese women eat a high fibre low fat diet - 20 per cent fat compared to an average of 40 per cent fat in the Canadian diet.
When Japanese women move to Canada their breast cancer rate quickly moves up to match the national average.
Harmful chemicals called Free Radicals can occur in the body from exposure to fatty foods, smoking, alcohol consumption and exposure to environmental pollutants. Free radicals can attack structures in our body causing damage that will contribute to the development of cancer.
Breast tissue is generally more sensitive to radiation, including X-ray radiation, than other tissues in the body. There is also an association between exposure to low frequency electromagnetic fields and breast cancer. This exposure can come from power lines, computers, waterbeds or electric blankets.
Then there are environmental factors. Well-known medical writer Carolyn deMarco states that 80 per cent of all cancers are related to environmental factors. Pesticides are known to concentrate in fatty tissues and the breast consists largely of fatty tissue. Studies show that where pesticide use decreases, breast cancer rates also decrease.
In Israel, where the women demanded fewer pesticides be used, the cancer rates dropped 30 per cent between 1978 and 1988.
The worldwide increase in breast cancer rates has increased during that same period. During that period we have seen our environment become increasingly polluted by pesticides and industrial waste. Pulp mills use organochlorines in their manufacturing processes. These chemicals, like DDT, PCB and dioxin persist in meat and dairy products and may be the real reason high fat diets lead to increased breast cancer risk.
Smoking increases the risk of breast cancer. Consuming more than four alcoholic beverages a week can increase the risk two to three times. Caffeine accelerates the progression of lumpy breasts in 50 per cent of users. This can increase the risk of breast cancer.
Breast tissue is drained by an intricate system of lymph channels. This drainage is an essential way for the breasts to rid themselves of toxins. If you bra is too tight or worn for too long during the day, this drainage process can be inhibited and that might increase the risk of breast cancer.
So what can you do to maintain breast health? That's the subject of my next column.
Breast Cancer Part 2
Two weeks ago we talked about the conditions that increase your risk of breast cancer. Today I want to focus on breast health.
Good breast health goes hand-in-hand with good general health. You can take positive steps to improve your diet, decrease your stress and increase your enjoyment of life.
Early detection is an important aspect of breast health. Every woman should do a breast self-examination at least once a month. If you don't know how to do a breast self-exam have your health care provider show you how when you have your next physical. Women over 50 should have a mammogram every other year.
Let's talk about prevention. It's important to reduce the amount of fat in your diet. As I said two weeks ago, women in cultures with a low fat diet have far lower incidents of breast cancer. Fat should make up no more than 25 per cent of your diet.
Limit you exposure to estrogen from external sources. As women, we expose ourselves to estrogen from birth control pills and from hormone replacement therapy. There are many excellent alternative therapies. Try some of them.
Avoid plastic food and drink containers, dishes and utensils. Plastics act like estrogen in our bodies and have a negative effect on our gynecological systems (and may be the cause of lowered sperm count in men).
Decrease smoking or better yes, quit. Limit your alcohol consumption to no more than three or four drinks a week. Caffeine is well indicated in benign breast lumps so it would be wise to reduce or limit your consumption of caffeine.
Wear loose bras to ensure optimum circulation in the breasts. Avoid unnecessary exposure to radiation sources. If you spend hours in front of a computer screen, make sure you have a low radiation monitor and sit at least two feet away.
Breast tissue is made up of fat and fat is where pesticides and pollutants reside. So make sure your home and food are as pesticide and pollutant free as possible.
Eat more organic soy protein. A recent study showed that pre-menopausal women who ate food rich in soy protein lowered their breast cancer risk by 60 per cent. It appears that the soy's phyto-estrogens block the activities of human estrogen that is believed to promote some forms of breast cancer. Organic soybeans, by the way, are not genetically engineered.
To help your body deal with harmful free radicals which are the byproducts of pesticides and improper eating habits, make sure you have a high intake of anti-oxidants like selenium and vitamins A, C and E. Make sure your diet is high in anti-oxidant foods - all the green vegetables and the broccoli family.
When it comes to breast health, the best health starts with prevention
Candida Part 1
There's a fungus among us and it's called Candida. I've written about it before and I've decided to write an update on it because of the large number of requests for more on the subject and because of the tremendous response the subject received previously.
I estimate that 50 per cent of my patients have a Candida overgrowth. It's a common complaint in people who don't feel well. It's a condition that's widespread but often overlooked by conventional medicine because its symptoms closely mimic so many other conditions.
I recently diagnosed Karen with Candida. Her case was fairly typical. She had not been feeling well for many years. She had had many full physicals with blood work and nothing showed up. It had even been intimated that it was all in her head. Her symptoms included fatigue, mild depressions, lack of concentration, bloating after eating and itchy skin. She noticed she was becoming more and more allergic to perfumes, gas, and chemicals. Her diagnosis is systemic yeast or Candida.
What is Candida? A small amount of yeast or Candida is normal. It grows in the intestinal tract from the mouth to the anus. When it overgrows it can produce many foreign substances and toxins, which can damage local cells as well as attack other organs and tissues at distant sites. In addition to the bowel and the vagina the nervous system is a prime target. Candida overgrowth also causes various skin rashes, bladder infections, respiratory infections, and inflammations or infections of the female organs.
In a healthy person with a strong immune system this fungus is kept in check by the good bacteria in the gut.
What causes Candida to overgrow? The big culprit is antibiotics. Antibiotics are a two-edged sword. While they do kill disease-producing bacteria, the also kill off the friendly intestinal and vaginal bacteria. Other causes of this condition are too much sugar in the diet, stress, indigestion drugs, and food allergies. Any of these factors can decrease the friendly bacteria, leaving room for the Candida to multiply.
When Candida overgrows it changes form and penetrates the lining of the intestine. When this occurs minute holes open up in the intestines causing food wastes and toxins to reenter the bloodstream. This has sometimes been referred to as "leaky gut syndrome."
When toxins reenter the blood the immune system is mobilized to fight them off. The immune system can become severely strained as a result.
The symptoms of Candida can include gastro-intestinal problems, diarrhea, heartburn, bloating, fatigue, itchiness on the body, repeated infections from a low immune system and mild depressions.
Candida is diagnosed by various methods. The ones I use in the office most often are a screening test on the Vega machine and a comprehensive Candida questionnaire. It can also be diagnosed by a blood test.
In my next article I will talk about treatments that will rebalance your system. For a free questionnaire or a free screening on the Vega machine please call my office.
Candida Part 2
Two weeks ago I described the condition known as Candida. To recap, Candida is a systemic fungal growth found in the body. When it overgrows it can cause many symptoms such as fatigue, gastro-intestinal problems, itchiness on the body and a lowered immune system.
It may also be one of the culprits involved in such conditions as bladder infections, respiratory infections or infections of the female organs.
The treatment of Candida involves four approaches:
- The removal of agents that may have caused the condition
- Strengthening the immune system to fight the condition
- Killing back the yeast
- Re-colonizing the gut with friendly bacteria
To fight infections you should decrease our use of antibiotics and increase your uses of herbal remedies and homeopathics. Save the use of antibiotics for times when they are absolutely necessary and work with a naturopathic physician to strengthen your immune system so that you have fewer and fewer infections.
When you do take antibiotics also take acidophilus for three weeks after the course of the antibiotics to help re-colonize your gut with friendly bacteria. If you’re a woman look for natural treatments for birth control and menopause so that you can decrease your use of estrogen.
When treating Candida, diet is 50 per cent of the treatment; supplements are the other 50 per cent. The first thing to eliminate from your diet is sugar and that includes juice, honey and all sweets. Limit your intake of fruit to two pieces a day. Decrease your yeast intake. Eat yeast-free or sourdough breads. Local bakeries sell great sourdough bread. Reduce your intake of fermented products like alcohol and vinegar; try making you salad dressing with lemon or lime juice. Also lower you intake of vinegar rich condiments like mustard and soy sauce. Mushrooms are a fungus so stay away from them; peanuts are a legume grown under the ground and often carry a fungus. If you know that you have food sensitivities, reduce those foods to ease the load on you gut and help it to heal.
You can use a yeast killer like grapefruit seed extract and oregano oil. In conjunction with a yeast free diet, these will decrease the amount of yeast in your body and prepare the way for re-colonization of the gut.
When you have the three to four pounds of good bacteria back in your body, it will hold the yeast in check. The two most common friendly bacteria are acidophilus for the small intestine and bifidus for the large intestine.
A strong garlic pill is often added to the regime to help decease the yeast. Other things that might be added are digestive enzymes, which help pre-digest your food and take some of the load off your gut so it can heal. A liver cleanse is also useful. The liver is a major organ of detoxification. As the yeast dies off the byproducts are processed through the liver so it's important to optimize liver function. This can be done with herbs like milk thistle and dandelion.
This healing regime can take from three to six months. Remember that it took years for your body to become unbalanced so it does take time to rebalance the system. If you have been feeling unwell for a long period of time do take this information seriously and come in for a free Candida screening test or a free diagnostic questionnaire.
One last note: make sure your treatment is monitored by a health care professional. A common mistake is to stop treatment too soon. A health professional can work with you to decide the length of treatment.
Cosmetics
I believe many health conscious people need to be more aware of monitoring the products they are putting on their bodies. We know how quickly the skin absorbs substances. Pharmaceutical companies have increased their use of patches over the last five years because substances penetrate quickly. The following article from the BC Naturopathic Association gives some interesting facts.
Women who use makeup on a daily basis are absorbing almost five pounds of chemicals a year into their bodies states a recent headline in the UK Daily Telegraph. Many women use more than 20 different beauty products a day... while 9 out of 10 apply makeup, which is past its use by date. But it's not only women and makeup; it's all sorts of skin care, shaving products, shampoos and sundries.
Dependence on cosmetics and toiletries means that a cocktail of four pounds six ounces of chemicals a year is absorbed into the body through the skin. Some synthetic compounds involved have been linked to side effects ranging from skin irritation to premature aging and cancer.
Richard Bence, a biochemist who has spent three years researching conventional products, said, "We really need to start questioning the products we are putting on our skin and not just assume that the chemicals in them are safe. We have no idea what these chemicals do when they are mixed together; the effect could be much greater than the sum of the individual parts." Mr. Bence, an advocate of organic beauty products, believes that absorbing chemicals through the skin is more dangerous than swallowing them.
Bence notes, If lipstick gets into your mouth it is broken down by the enzymes in saliva and in the stomach. But chemicals (absorbed through the skin) get straight into your bloodstream; there is no protection.
Among chemicals under scrutiny are parabens which are preservatives used in products including soap, shampoo, deodorant and baby lotion. Traces of parabens have been found in breast tumour samples, although its link to the development of the cancer is disputed. Sodium lauryl sulphate, used to help create lather in soaps, shampoo, shaving foam, toothpaste and bubble bath, can cause skin irritation.
In the US, a 2004 report from the Environmental Working Group (EWG) showed that most ingredients in personal care products have never been assessed for safety or toxicity. In a separate test commissioned by the EWG, it was found that women's blood or urine was contaminated with an average of 35 consumer product ingredients, including flame retardants, plasticizers and stain-proof coatings. These mixtures of compounds found in furniture, cosmetics, fabrics and other consumer goods have never been tested for safety, Worse, they are passed on from mother to daughter through the womb. For example, PFOS, a chemical found in Scotchguard, can be passed from mother to daughter in utero. It can take up to 60 years for the chemical to pass through the child.
I believe that one product that particularly needs to be brought under examination is sunscreen. There are times when we need a sunscreen rated at 30 or 45 but when you are in the sun your pores are all open and the chemicals in the products sold in most stores will be absorbed very easily. I tell my patients to use only sunscreens available in health food stores.
Make sure the cosmetics and the toiletries you put on your body are organic. Probably the only place these will be available is at local health food stores.
Endometriosis Part 1
Many people think endometriosis can't be treated. In my years of practice I have treated many women with this condition and reduced the pain and other symptoms dramatically.
Endometriosis occurs when the cells that line the uterus (the endometrium) move to other parts of the pelvic cavity like the ovaries, bladder and GI tract. After the cells transplant themselves they continue to respond to the body's monthly hormonal cycle as though they had never left the uterus. The tissue fills up with blood and is released at menstruation. Because of the swelling and because the blood has nowhere to go the tissue may become the site of pain and inflammation.
These sites of transplanted cells are called implants. Although they are often no larger than the size of a pinhead they can create debilitating pelvic pain.
We don't know what causes endometriosis. We do know that many women have it and don't have symptoms. We know several factors are implicated. New evidence is pointing towards environmental pollutants. One cause may be exposure to dioxins, an industrial chemical compound associated with pulp and paper mills.
In a study with monkeys, 79 per cent developed endometriosis after exposure to dioxins compared to 33 per cent in a non-exposed group.
Endometriosis has also been linked to candida (a systemic yeast infection). Radiation could be another culprit. In that 1960's the U.S. Space Program did a study with monkeys in which 53 per cent of the animals developed endometriosis after exposure to radiation compared with 26 per cent who were not exposed.
A German study done in 1995 linked PCB's to endometriosis. PCB's are common in our environment specifically in the liquid in our refrigerators.
During the last century the number of cases of endometriosis has risen steadily as has the intensity of the patients' pain. It is now a major source of pain and disability. It may also be linked to infertility.
Mary Lou Bullweg, founder of the Endometriosis Association writes, "The disease of endometriosis might have been a mild, mostly tolerable disease in the past and has become a severe and mostly intolerable disease with the additional effects of modern pollutants in the world."
Signs that you may have endometriosis usually start with menstrual cramps that worsen over time. There can be pain at ovulation or severe pelvic pain a few days before or after ovulation. The type and timing of the pain can vary from woman to woman. If you keep a pain journal it can help determine where the endometrial spots are located. Painful bowel movements during menstruation could suggest the spots are in the large intestine. Painful urination during menstruation might implicate the bladder. When ovaries are the site there may be excessive menstrual bleeding or spotting between periods. Symptoms tend to increase as the endometrial tissue grows.
What causes the pain? One theory postulates that inflamed tissues produce prostaglandin, a natural substance that can cause contractual pain. While many women have endometriosis only some of them experience pain. The definitive diagnosis of endometriosis is performed by a laproscope, an operation in which a surgeon inserts a small telescope into the abdomen to look for endometrial implants and take a sample.
When symptoms are mild no treatment is necessary. For severe pain conventional medicine uses drugs and surgery. The symptoms of endometriosis can decrease during pregnancy and at menopause so the drugs prescribed try to mimic these bodily states. Birth control pills, progesterone pills or menopause inducing drugs are the common choices. Surgery involves a laproscope to clear away the implants thus reducing pain or relieving a blockage that is causing infertility. Unfortunately this surgery does not always work and can create the painful effect of adhesions (scar tissue).
If you decide to go the surgical route find a surgeon who is committed to removing all the endometrial implants no matter how small. A thorough operation can take up to four hours.
Stay tuned for my next column in two weeks time when I will discuss the complementary treatments that have been successful in my practice.
Endometriosis Part 2
In my column two weeks ago I talked about the signs and possible causes of endometriosis. When the symptoms of endometriosis are minor no treatment is necessary. For more severe pain conventional medicine employs drugs and surgery.
If you missed part one of this article, please drop by the office to pick up a copy.
This week I want to talk about complementary treatments. Holistic therapy seeks to establish balance throughout the system. Endometriosis has taught me a great deal about medicine and about balancing the system to achieve health.
When I began practicing many years ago one of my first cases was an 18-year-old woman who came in with endometriosis. By treating her whole system we were able to reduce the problem. The tissue was still there but it no longer caused her pain and the inflammation was gone. That was the first proof I saw that these methods work.
Holistic theories are based on the belief that given the right tools the body will heal itself. Naturopathic care proves this theory over and over.
I’m going to talk about prevention first. Avoid contact with known toxins and radiation. Keep the number of X-rays you receive to a minimum. Protect yourself from low-level radiation sources like computer screens. Reduce your exposure to organic chlorines and dioxins that can be found in PVC’s plastic solvents, pesticides and pulp and paper mill effluent.
Centre your diet around whole grains, fresh vegetables, fruits and nuts with soy and fish as your main sources of protein. Reduce your dairy and meat intake in order to reduce the various forms of estrogen in your diet. Meat and dairy may also contain undesirable steroids.
Detoxify! There is a definite link between pollutants in the body and the severity of endometriosis symptoms. A good detoxification program is important. A one to three month regime of a cleansing diet or fasting if you tolerate it well aid in detoxification. Many herbs and supplements detoxify the liver, lymph system, blood and kidneys. The liver is responsible for converting hormones and for detoxifying the body so limit substances that impair the liver’s function such as excess sugar, alcohol and caffeine.
Vitamin E helps break down the excess estrogen in the body and can also limit the growth of adhesions and keep scar tissue soft. Gamma-linolenic acid (GLA) helps regulate the production of prostaglandin, which is released during times of stress and is associated with pain and inflammation. Good sources of GLA are flax oil and evening primrose oil. The Vitamin B complex helps promote the efficient metabolism of estrogen by the liver. Vitamin C is a potent anti-oxidant. It also decreases excessive bleeding and cramping.
Many herbs can help to tone the gynecological region and decrease symptoms. Herbs such as chasteberry, false unicorn root, cramp bark and black cohosh play various roles in relieving symptoms by treating the underlying causes. Herbs help increase circulation to the pelvis thus helping drainage in the area. They also rebalance the hormones and improve liver and digestive functions.
Progesterone can help by blocking the body's monthly estrogen stimulus to the pelvic implants and thus limit the growth of the cells. Symptom reduction is gradual with progesterone treatment taking place over a period of four to six months.
Bike riding and sitz baths are two mechanical therapies I highly recommend. Both promote drainage of the pelvic cavity. Either stationary or regular bike riding has a direct effect on toning the muscles of the pelvic region.
Sitz baths consist of alternating hot and cold water immersions that open and close the blood vessels in the pelvis. This action helps drain away inflammatory agents while bringing healing nutrients to the pelvic cavity.
A regime of various holistic therapies can bring gentle, safe and effective relief from the pain of endometriosis.
Fibromyalgia
Fibromyalgia is a condition I see more and more in my practice. I'm sure fibromyalgia has always been around but in the last 7 - 10 years we've seen a dramatic increase.
Fibro mean muscle and myalgia means pain. So fibromyalgia means pain in the muscles. It's like having the flu all the time. The symptoms include varying degrees of muscle pain, aching, fatigue, insomnia, depression and often irritable bowel syndrome.
Fibromyalgia affects about 10 per cent of adults between the ages of 25 - 55 and women five times as often as men. It often resembles Chronic Fatigue Syndrome but fibromyalgia affects the muscles more. Chronic Fatigue Syndrome, as the name suggests, involves much more fatigue.
Diagnosis can be difficult because blood tests and X-rays show no abnormalities. The general indicators for diagnosis are widespread pain in all four quadrants of the body and pain in the back's trigger points.
There are conditions or combinations of conditions that may precipitate the onset of fibromyalgia. A muscle injury or postural overcompensation can strain the muscles and lead to a fibromyalgia type syndrome.
Many people with fibromyalgia have type A influenza antibodies. Often fibromyalgia sets in after a chronic flu that doesn't go away.
Food allergies and chemical sensitivities are present in almost half of fibromyalgia sufferers. Chronic yeast infections or candida can allow toxins to be absorbed directly into the blood stream thus triggering a fibromyalgia like syndrome.
There also seems to be an emotional connection. People with fibromyalgia are often either perfectionists or workaholics and so suffer high levels of stress. Emotional tension often reflects in the physical body.
When I first started treating fibromyalgia I was puzzled by the condition. Over the years I have realized that naturopathic treatments can have good success with fibromyalgia.
I start treatment with a complete detox. The idea is to get the toxins out of the muscles so that they can work better. Detox is done with a month-long diet of only whole grains and fresh fruits and vegetables coupled with a regime of herbs and supplements to help purify the liver, kidneys and blood.
The diet after detox needs to consists of whole grains, 50 per cent vegetables and fruits and moderate protein. And you have to eliminate things that deplete your immune system such as sugar, caffeine and foods high in fat. Find out if you have food sensitivities and remove those substances from your diet.
Exercise is very important because it improves muscle tone, increases blood flow to the soft tissues and stimulates the natural pain killers in the brain.
Try doing aerobic exercise three to four times a week with a daily 15 minute stretching program. You need to be diligent with this. Even if it hurts, try to work your edge.
Many people feel better after a month on this regime. Stress tends to tighten muscles so a daily stress reduction technique is important. Abdominal breathing, meditation, progressive relaxation - any system that will help you relax the muscles is great. Do it several times each day.
It's important to find new ways to react to daily events. Stressful emotions are often based on interpretation rather than hard facts. And everyone can benefit by expanding their range of responses to unpleasant situations.
It's important to look at your workload. How can you streamline it? If you tend to be a perfectionist look at why that is so. Many perfectionists are trying to compensate for not feeling good about themselves. So they focus on controlling their external world.
The most useful supplement I've found for fibromyalgia is a magnesium/malic acid combination. This supplement helps produce and carry oxygen to the cells and muscles. Malic acid may also help to decrease aluminum in the body. Vitamin C also helps detoxify the body and is a useful anti-oxidant. The B complex helps to reduce stress. Essential fatty acids from flaxseed or evening primrose act as natural anti-inflammatories and aid general muscle tone.
Licorice root or adrenal tissue will help to strengthen the adrenal glands and so increase the body's resistance to stress. St. John's Wort decreases the adrenal hormone, cortisol, thus deepening sleep. It also acts as an anti-depressant.
Glowing Skin
One of the most satisfying things I hear about my treatment programs is the comment people commonly get from their friends and co-workers - You look better! What have you done to create this change?
How is it that when I put Jane, a 47-year-old woman, on a treatment program for Candida (yeast overgrowth) her face looks less grey and her skin has better colour and texture often as soon as one or two weeks into the program? In this short period of time there usually has not been enough weight loss to make a difference, so what is it?
Dr. Perricone in his book, 'The Perricone Prescription' explains it very well. What I find refreshing about his approach is that he explains biochemistry in very easy-to-understand terms. The same biochemistry that affects the skin also affects every other organ of the body. So when you embark on an anti-aging program for the skin, you also slow down the aging process of every other cell in your body. Dr. Perricone states that there are seven causes of aging skin: dehydration, deficiency of good quality protein, a diet high in pro-inflammatory foods, deficiency of Omega 3's, deficiency of antioxidants, excess toxins in the body and a lifestyle that promotes aging of the skin such as not enough rest, poor skin care and lack of exercise.
Let's deal with these one by one. All biochemical reactions take place in the presence of water and mild dehydration drops the metabolism by three per cent. Dr. Perricone states that you can gain as much as two pounds per year by being mildly dehydrated. So drink 8 - 10 glasses of water per day.
Protein is needed for rebuilding and repairing body tissues and often, as women age, they crave carbohydrates to replace their decreasing levels of serotonin. Consequently they may eat far less protein than their bodies require. We need three to four ounces of protein once or twice a day, according to individual needs.
The effects of pro-inflammatory foods such as those high in chemicals, sugar, caffeine, alcohol and salt are evident on the face. You notice it when you've indulged and you wake up the next morning and your skin is puffy and pasty. So keep these substances to a minimum. Coffee also raises our cortisol levels (stress hormone) and ages our skin and body while helping to store body fat.
Essential fatty acids or Omega 3's found in purified fish oil, provide an anti-inflammatory effect on the cell processes of the skin. The DHA in fish oils also lowers the stress hormones.
We need to be careful of those raised cortisol and insulin levels. Both of those conditions will hasten the glycations of the skin, which makes the skin tough. If you want proof that lowered stress levels helps the skin, look at your yoga teachers - they often have glowing skin.
Exercise will also help to lower cortisol and insulin and even raise your growth hormone, which depletes as we age thus adding to the skin aging process. So when Jane embarks on my Candida program, she is eliminating the foods that are inflammatory such as yeast, sugars and alcohol. She is eating a high protein diet and eliminating toxins more efficiently. Hopefully she is also drinking more water. As part of my basic treatment guide she is also taking Omega 3's in the form of purified fish oil. The multivitamin sheís taking is also an important component of healthy skin.
For care of the skin use only organic products that you can usually buy only at health food stores. The skin is very porous and will take in all sorts of chemicals so it's important to use a pure product. In my practice I have a wonderful product called Rose Hip Oil or Mosquit from Chile that can work wonders for wrinkles and scars.
I'd like all my readers to realize that lovely skin starts form the inside out.
Incontinence Part 1
It isn't often that I repeat a column but due to an unprecedented demand this and the next three columns, all on the subject of incontinence, are making another appearance after four years. Clearly there's a need for this information.
Many older women who come into my office don't want to talk about incontinence or about having a leaky bladder. This is one topic that is still largely taboo in our society. A great deal of embarrassment surrounds it. Many people don't think anything can be done about it and even health professionals don't talk about it very much.
When I started to do research for this column about incontinence I was surprised at how difficult it was to find information.
So lets bring incontinence out of the closet. Why? Because one third of women over 50 have this condition. Fifty per cent of all people in nursing homes have it. In Canada 1.5 million women have incontinence. Six out of seven cases of incontinence are women.
So this is the first in a series of columns on incontinence. This column will explain how your plumbing works. In two weeks I'll talk about what incontinence is and detail the three different kinds of incontinence. In my final column I'll talk about treatments.
Many people don't know how their urinary system works. I hope this column will provide useful information.
The major players in our plumbing systems are the brain, kidneys, ureters, bladder, urethra and the pelvic floor.
The brain coordinates and controls the function of the various parts of the urinary system. The kidneys are two four-inch long bean-shaped organs located on each side of the spine between the shoulder blades and the waist. Your blood is filtered and recirculated through the kidneys every five minutes. The kidneys filter out water, salt and waste products. They control the body's water balance by recirculating clean water to the billions of cells in the body.
Urine is produced at the rate of one tsp. every five minutes or two liters a day. If this recycling system doesn't work well, you would become toxic very quickly.
The ureters are two ten-inch tubes that connect the kidneys to the bladder. They pulse the urine downwards. The pulsing motion prevents the urine from flowing back into the kidneys.
The bladder is a multi-layered muscle. At rest it is the size of a plum; when filled it stretches like a balloon to the size of a fist. The lining of the bladder is filled with nerves that connect with the spine to send messages to the brain. When the bladder is filling up, the brain receives an instantaneous message, interprets the message and sends signals down the spinal cord to the valves to release or hold on as appropriate.
This is a learned reaction that over time becomes a reflex beyond your control. However, if your brain receives a signal that a leak is about to happen it will send a signal to stop the reflex until appropriate.
The urethra is a two-inch tube in women and a seven-inch tube in men that allows the urine to leave the body. There are two valves that control urine flow. The bladder neck muscle is at the junction of the bladder and urethra and is not under our control. The external valve runs the length of the urethra and can be contracted and closed voluntarily because of muscle support.
The pelvic floor is made up of many muscles that line the pubis area. By learning to work these muscles (Kegel exercises) it should be possible to pull up on these muscles and stop the flow of urine.
When voiding, the bladder contracts and the valves relax as the urine is pulled out. The average bladder holds two cups of urine. Many women empty their bladder five to eight times a day or every three to four hours and sometimes once at night.
Flow changes during the day - it slows down at night. The average time to void is 20 seconds.
All these parts of the body's plumbing are interdependent. If one part does not work well or if the bladder does not empty fully, you will have recurrent infections or incontinence.
Incontinence Part 2
In my last column I talked about incontinence and how the body's plumbing works. Today I want to talk about the different types of incontinence.
First, incontinence is not a disease, it's a signal from the body that something is upsetting a normal process. Symptoms include losing urine involuntarily, needing to rush to the toilet, avoiding certain activities because you're afraid you might leak, getting up more than once during the night to urinate or limiting your liquid intake for fear of an accident.
There is a huge amount of shame and embarrassment about incontinence. A recent survey stated that only one in 12 people seek help for this condition. Almost half the people who have it never mention it to anyone.
According to an Angus Reid survey adult diapers are the single most embarrassing things to buy.
Incontinence should not be considered a normal part of aging. Changes occur during aging that may contribute to incontinence. In women, estrogen levels fall and when that happens the ligaments that surround the bladder and urethra may become more lax. In men, an enlarged prostate may cause pressure on the bladder causing a type of stress incontinence.
Otherwise healthy people are giving up activities they enjoy such as jogging, golfing, dancing or running because of the embarrassment of accidents.
When you're continent you have control over your bladder and you can let urine out at will. For example, if it's not convenient for you to go to the washroom the external valve contracts and stays closed. This signals the bladder to relax and the bladder neck stays closed. When one part of your urinary system fails, incontinence can result.
There are three types of incontinence. "Urge incontinence" is the most common kind. It can also be referred to as weak, unstable or irritable bladder. The brain perceives the urge to urinate although the bladder only contains a small amount of urine. Even if the external valve can prevent leakage, the bladder continues to contract and the urge to urinate persists. This is the kind of incontinence that occurs when you rush to the door, put your key in the lock and cannot hold any longer. Fifteen per cent of the population has this kind of incontinence, most of them women.
The cause of urge incontinence is an overly sensitive bladder which feels full even if there is a small amount of urine in it. This kind of incontinence can occur in conjunction with "stress incontinence."
Stress incontinence is caused when an activity like coughing, sneezing or running increases the pressure on the bladder to open. The external valve can't hold the urine in so leakage occurs. Symptoms may be mild but embarrassing. Twenty percent of women over 40 suffer from stress incontinence. It occurs when the pelvic muscles become weak or from nerve damage or disease.
In this kind of incontinence the neck of the bladder is not in the correct position. The increased pressure in the abdomen wall causes the neck to open.
In "overflow incontinence" the urethra is usually narrowed due to scar tissue or a prolapsed (displaced) pelvic organ. The bladder never empties completely so it is constantly filling. This pressure becomes so great that the external valve can't prevent the leakage. It's more common with back problems and diabetes.
If you suffer from incontinence it is wise to rule out the possibility of another process going on in your body. Sometimes colds, bladder infections or vaginal infections can bring on the symptoms. Various medications can also bring on incontinence. Antidepressants can relax the bladder too much. Diuretics can eliminate a lot of urine very quickly. Sleeping pills can cause bed wetting by making sleep very deep. Constipation caused by some drugs can cause stress incontinence.
Incontinence Part 3
This is the third of four articles I am writing on incontinence. We've talked about causes and types of incontinence. Today I want to start talking about treatment.
If you are considering treatment for incontinence, see your naturopathic physician first. You want to rule out the possibility that something else may be going on in your system.
Some of the things that can affect bladder control are food sensitivities, repeated bladder infections and interstitial cystitis. These can all inhibit the bladder's muscular contractions. Systemic yeast infections (candidiasis) or diabetes can also irritate the bladder.
There are certain substances we eat or drink that dramatically affect the functioning of the bladder. If you eat a lot of sugar and your blood sugar is very high you will urinate more to get the sugar out of your body.
Caffeine is a strong diuretic (a substance that makes you urinate more). It's very hard on the bladder's nervous system. Each cup of coffee causes your body to lose two cups of water. Chocolate also contains a stimulant that irritates the urinary tract. Alcohol can irritate the bladder and lead to dehydration.
If you tend to be constipated, get treatment. The stress of straining for a bowel movement can stretch your bladder muscles.
If you become incontinent after gaining wait, make an effort to lose the extra pounds. The excess weight can stress your back, raise abdominal pressure and stress the nervous system that controls the bladder.
Drink lots of water. When you're incontinent your first reaction may be to drink less water but water transports the nutrients necessary for urinary tract health. It dilutes the urine and flushes out impurities. Water can also stretch and exercise the bladder and increase its ability to hold appropriate amounts of urine. It can also help calm the bladder and reduce urinary frequency.
Your digestive system should be excellent. The urinary tract needs many nutrients to keep it healthy so make sure your diet is rich in high quality foods.
Exercising the abdominal muscles will help hold the bladder in its proper place.
To sum up, make sure your nutrition is good, that you're getting sufficient exercise and that you are avoiding irritants like caffeine, sugar and alcohol.
You may find it helpful to keep a urinary journal for a week. Write down how often and when you urinate. Are the amounts large or small? When do you leak? What are the connections between what you eat and drink and your bladder function? What about the connection with stress?
After a week show your diary to your health care professional and talk abut possible correlations.
Make sure your diet is enriched by taking a multivitamin and flaxseed oil - they will help keep your urinary tract healthy. Lower your stress. High stress can overload and confuse your bladder by sending it too many nerve signals.
Some herbs do an excellent job of relaxing and toning up the urinary tract. Buchu, Uva Ursi and Yarrow are herbs that help the bladder relax. Chamomile, peppermint and valerian help reduce urgency. Marshmallow root and slippery elm can help soothe the bladder.
If your incontinence is related to menopause some of the menopausal herbs such as Black Cohosh, Dong Quai and Wild Yam may help relieve symptoms.
Urinary tract problems can be overcome. In the fourth and last articles in this series I will discuss some physical forms of relief
Incontinence Part 4
In my last column I talked about some solutions to the problem of incontinence. I talked about reducing irritants like caffeine, sugar and alcohol and about how certain herbs can really help.
This week I want to talk about some physical movements or exercises you can do to reduce incontinence.
First, you can retrain your bladder so that it can hold more. The second thing is Kegel exercises.
If you have urge incontinence - that is, all you have to do is think about urinating you have to go right away - you can retrain your mind and your bladder so that there is a point of control between thinking about it and actually having to do it.
Your bladder should not control you. You can learn to outwait these impulses and you can change the way your respond to these signals from your bladder.
The first step is to practice holding on to your urine. When you feel the urge, delay going to the toilet for two minutes. Try crossing your legs, bending forward, breathing deeply - anything that works. When the urge passes wait another minute or two before you void. Start with one minute of holding and try to increase to three, four or five minutes of holding.
If you constantly void, your bladder becomes overly sensitive and more frequency and urgency occurs.
Start to retrain your voiding pattern. Start with voiding every hour. Make sure you are right on schedule and void even if you don't have to. If no leakage occurs with this schedule add 15 minutes. Void every 75 minutes. If no leakage occurs for two days, add another 15 minutes and so on until you reach a three hour pattern. This will retrain your bladder to hold for longer and longer periods.
If you are exercising you may need to void before you exercise and use this time to reset your schedule.
Double voiding may also help. Empty your bladder as completely as possible. Then stand, wait a moment and try to void once more while leaning forward. This will empty the bladder completely. Doing this over a few months will dramatically decrease your urge.
For stress incontinence - the kind that occurs when you sneeze or jump – you need to make the muscles of your pelvic floor stronger.
The pelvic floor muscles provide your urethra with support and act as an external bladder neck valve. The Kegel exercises can be very effective.
Many of you may remember these from the times you were pregnant. If you still have those instruction sheets pull them out and get working on them again.
To do the Kegel exercises sit on the toilet and try to stop the flow of urine mid-stream by tightening your pelvic floor muscles. Repeat several times until you are sure of the action. This action is called a Kegel movement. Do not tighten your abdomen, leg or buttock muscles. Start with a series of 20 contractions with short pauses in between. Do this every time you urinate. It takes at least three months to see results. Unfortunately many women get discouraged quickly and stop doing them. Even though it can reduce your stress incontinence to zero only about 10 per cent of women continue with the exercise.
Once you have toned these muscles you can use them whenever necessary. If you know that getting up makes you lose urine, pull up on the muscles before you start to rise.
Incontinence is a huge issue. Most people just don't want to talk about it. I hope this series has explained what incontinence is and shown that there are things that can be done about it. Work with your naturopathic physician to find the solution that's right for you. No one should move through the world being fearful of incontinence.
Infertility
Twenty per cent of couples in the world are infertile. Infertility is diagnosed if after one year of unprotected intercourse conception is not achieved. The major causes of infertility are sperm factors, ovarian dysfunction, abnormal fallopian tube function, cervical factors and a few unidentified causes.
A little known fact is that male infertility accounts for 40 per cent of infertile couples. However, in developing countries pelvic inflammatory disease in women accounts for 77 per cent of infertility and sperm issues for only 20 per cent.
In Canada pelvic inflammatory disease plays a part but it's much lower on the percentage scale. One of the major causes of pelvic inflammatory disease is the bacteria Chlamydia and the use of IUD's. This condition affects the tubal function and the uterus.
One of the major problems with infertility in men is that sperm counts are declining. We think the reasons are environmental factors such as pesticides, excess estrogens absorbed through the environment from steroids, heavy metals, nutritional deficiencies and radiation impact on the formation of sperm. Wearing cell phones on the chest or in pants pockets is not a good idea due to the frequency they generate.
One of the major reasons for the excess estrogens is that plastics often act as an estrogen mimicker in our bodies. Researchers found that male alligators in the Everglades were growing female organs because they were eating so many plastic bags. Radiation is in more places than you would like to think. Even taking a flight can give you a good dose of radiation.
When I treat infertile couples I always treat the male even if his sperm count and motility tests are normal. The common supplements I give are zinc, carotenes, Omega 3's, selenium and vitamins E and C.
There are many treatments and preventative measures for infertility. I use herbs such as Echinacea and Goldenseal for bacterial infections, antioxidant herbs such as ginkgo, turmeric and rosemary for radiation exposure and herbs such as astragalus and ginseng that stimulate the immune system.
I've noticed that the use of birth control pills for more than five years greatly increases the incidence of infertility. When an infertile couple comes into my office I ask that they do cleansing and other herbs for three months and that they try not to get pregnant during that time. It's important to detoxify and treat nutritional deficiencies, screen for infections, avoid all toxins in food and in the environment, test for allergies especially gluten treat underlying disease such as polycystic ovaries and underactive thyroid and enhance exercise and stress management.
Once a woman is pregnant naturopathic care can greatly enhance the well-being of the woman and the fetus.
Menopause Part 1
This week I am starting a four-part series on menopause and the first thing I want to say is that menopause is a natural life process. Menopause is not an estrogen-deficient state that needs to be treated. Unfortunately in North America this is often how menopause is viewed.
In many societies around the world women display few of the characteristics that North Americans associate with menopause. Indeed, many cultures view menopause as a positive event that frees women from childbearing responsibilities and heralds their status as respected elders.
By the year 2015, 50 per cent of the women living in the western world will be menopausal and hopefully we'll be a force to be reckoned with! Fortunately it's possible to pass through this vital transition symptom free through lifestyle changes such as a healthy diet, stress reduction, exercise, supplements and homeopathy.
Let's define what menopause is. It's a five to 15 year process that usually occurs between the ages of 38 and 55. There are three stages marked by different hormonal conditions. The peri-menopausal stage is when your estrogen levels fluctuate. The menopausal stage is when estrogen diminishes while the follicle stimulating hormone increases. This usually occurs between the ages of 45 and 55. The post-menopausal stage usually occurs after age 55 when levels of estrogen are consistently low.
First I want to expand on peri-menopause because there's a lot of confusion about this stage. Many women, when they reach the age of 39 or 40 see a conventional doctor because they are experiencing mood swings or their libido is low. They know something is changing but they also think they can't be in menopause yet. The doctor runs tests that show the estrogen level is normal. However, you may be starting your peri-menopausal stage and because your hormones are fluctuating the tests are not accurate.
The most common symptom of peri-menopause is increased PMS. Women who have suffered from PMS or postpartum depression might experience a serious increase in PMS. Many of my patients have described it as PMS 24/7. Irregular or increased bleeding may occur. You may experience water retention. The breasts may be swelling more with the PMS and often there’s a weight gain of up to 10 pounds. Memory loss may also occur. Mood swings are often the most confusing symptom. You may experience more irritability or depression. And all of these symptoms may be lessened by alternative therapies, which I will discuss in articles three and four of this series.
Seventy-five per cent of peri-menopausal women have symptoms that are uncomfortable enough to send them to a practitioner to ask for relief. Contrary to common belief the estrogen levels at this stage are fluctuating and often increasing. The progesterone remains at the same level. Because progesterone and estrogen are meant to balance each other, this shift in hormones will result in an excess of estrogen. If women are treated with a mild estrogen at this stage their symptoms may worsen.
In my next three columns I will write more about therapies for all these stages of menopause. For those of you who want a more in-depth discussion on menopause and its alternative treatments, I will be teaching a two-part continuing education course at Malaspina University College April 4 and 11.
Menopause Part 2
In my last column I took an overview of menopause and wrote specifically about peri-menopause. As we go through the peri-menopause stage and enter menopause estrogen levels decline and a new set of symptoms appears: hot flashes (some women call them power surges), vaginal dryness, insomnia, and bladder changes.
Heart disease and osteoporosis are often thought to be secondary effects of menopause but with the number of men that are being diagnosed with osteoporosis, I think we have to rethink this theory.
We need to prepare for menopause early. Lifestyle changes can be as effective as drugs and sometimes even more so, says Dr. Susan Lark in her book "The Estrogen Decision."
Recently in July of this year a study being undertaken by the National Institute of Health called, "The Women's Health Initiative" where 15,000 women age 50 to 79 where being tested for the effect of estrogen on women's health was terminated. It was ended because of the effects estrogen was having on the body. The incidence of breast cancer rose by 26 per cent, stroke by 41 per cent, heart attacks by 29 per cent, cardiovascular disease by 22 per cent. And blood clots by 50 per cent.
Previously in North America much of our information about estrogen came from estrogen producing companies. As a matter of fact most menopausal conferences were funded by these same companies. The studies were biased. This was the first large study in North America that was funded by an unbiased government agency. So it's a real caution to all of us that studies done by drug companies involving their drugs may be biased in their favour. The European studies that have been published for at least two decades substantiated the National Institute of Health Studies. The European studies were funded by unbiased agencies.
There are two health risks commonly associated with postmenopausal women: osteoporosis, which is low bone density that leaves women at risk for bone fractures, and heart disease.
Bone density decreases when the body's calcium is depleted while buffering against the acidic byproducts of a diet high in sugar, protein, and caffeine. It is also decreased by a lack of regular, weight bearing exercise. An English study revealed that 100 years ago women on average had a higher bone density than women living today. In short, osteoporosis may be a culturally induced disease.
Another important fact to remember is that osteoporosis affects more men than was previously thought.
Heart disease in women increases with menopause but no study has been done that compares the increase in heart disease with lifestyle factors. We know the risk of heart disease is greatly reduced by regular aerobic exercise, a low fat diet, and the consumption of anti-oxidants, especially Vitamin E, which has been shown to reduce the risk of heart attacks by 50 per cent or more.
So we know that prevention is the key to osteoporosis and heart disease. We also know that exercising regularly and eating soy products can help prevent the onset of osteoporosis and heart disease.
There's more to menopause than just biological changes. It's also a rite of passage - a transformation. Many women will live a third of their lives after menopause. It's a time to refocus values and plans. According to author Janine Cobb in a recent survey 62 per cent of postmenopausal women found the statement "this is the best age to be" personally true.
This tells us that most women reach a new level of contentment after menopause.
In my next column I will continue to discuss the fascinating subject of menopause.
Menopause Part 3
This is the third of a four part series on Menopause. This week I want to write about the many natural ways to deal with the symptoms of menopause. A recent study has shown there are increased health risks attached to estrogen therapy and therefore treatment with estrogen becomes less and less of an option for many women.
A healthy diet decreases stress and increases your sense of well being. It can also reduce hot flashes and the risk of osteoporosis and heart disease. Choose a diet with lots of whole grains, fresh fruits and vegetables, and moderate protein. Include calcium rich foods such as dark leafy vegetables and sesame or sunflower seeds.
Soy products could be dubbed the menopausal power food. Not only do they reduce cholesterol but also one cup of soybeans provides 300 mgs of isoflavones - the equivalent of .25 mgs of estrogen.
Keep your consumption of sugar, alcohol, caffeine, spicy foods, and MSG to a minimum. These items exacerbate hot flashes. Moreover sugar, salt, caffeine, and protein tend to bind with calcium making it unavailable to the bones.
Exercise will help reduce your stress. Many studies where exercise has been the only therapeutic added to a woman's regime, have reported that hot flashes were reduced by 30 to 50 per cent. A mild to moderate muscle strengthening program will keep you firm and toned and help your heart stay healthy while also reminding your bones that they are needed.
For an aerobic effect try jogging, Stairmaster, or biking for 20 minutes every other day. Or try brisk walking for 45 minutes three times a week.
A recent study showed that hot flashes were reduced by over 40 per cent when women used a stress reduction technique twice a day for 15 minutes and learned to do abdominal breathing when they felt a hot flash come on.
Stress is such a big factor in overall health. Learn techniques to help you reduce ongoing stress. Effective techniques include relaxation, audio tapes, abdominal breathing, and meditation. For ongoing results try five minutes of abdominal breathing three times a day.
If you're confused about the subject of menopause get together with some other women and have a pot luck or tea break and discuss what you need to talk about. There's an excellent book by Christine Northrup MD called "The Wisdom of Menopause". This book is an extensive overview of many of the psychological and physical aspects of menopause. It's well worth the read.
In my next column I'll discuss supplements that help reduce menopausal symptoms.
Menopause Part 4
This is the fourth article in a series on Menopause. Today I want to talk about supplements.
Products vary widely in strength and bioavailablity. It's important to search for a good source that you can trust when you're taking supplements. I have had many patients tell me they had tried a therapeutic that didn't work. When they tried the same supplement in professional quality the results were so much better.
We all need a multi-vitamin and mineral supplement. Many people say that we should get everything we need from what we eat but our food is depleted these days. Our bones are made up of many minerals other than calcium so a good broad gentle multi-vitamin and mineral supplement can help.
If you're under stress your body uses vitamins at an increased rate. A good multi vitamin contains an assortment of B vitamins that can help to balance your blood so that you reduce your risk of heart disease.
Essential fatty acids are important in menopause. Omega 3 oils such as flaxseed, borage oil or evening primrose can act in your body to give you a hormone-like effect and are helpful for all gynecological complaints.
Vitamin E is the single most useful vitamin that can help reduce hot flashes. It seems to enhance the body's own estrogen and can elevate the good fat cells (HDL) and reduce the risk of cardiovascular disease. It's also a powerful anti-oxidant for the entire body.
Calcium is a necessity at this stage. At about age 40 we start losing calcium and it needs to be replaced. Citrate is the best form. Calcium needs to be combined with magnesium and Vitamin D, which help to carry the calcium into the bones more quickly.
Homeopathic medicines are wonderful at this time of life. Homeopathic medicines are tiny doses of plant, animal or mineral substances that stimulate the body's own healing mechanism. There are a few remedies that are especially useful. One is sepia for depression, low libido, and irritability. The other is pulsatilla for weepiness and indecision.
Many herbs are useful for menopause and have been used throughout the centuries to help women pass through this transitional time. Don Quai is a Chinese herb that is said to replace what is lost in the menstrual blood. It contains phytoestrogens, which mimic natural estrogen without the harmful side effects associated with estrogen.
Some herbal products are being named as hormone replacement products, which is a misnomer. The phytoestrogens will mimic estrogen in the body but they do not have the same detrimental effects.
At menopause we get less estrogen from our ovaries and more from our adrenal glands. So if you are experiencing high stress you may be getting less of the estrogen you need. Ginseng strengthens the adrenal glands, which can help reduce stress and increase you general energy level.
Wild Yam, which is an ingredient in progesterone cream, can be used to reduce PMS in the peri-menopausal stage. It also helps strengthen the adrenal glands.
Black cohosh is a phytoestrogen that helps decrease hot flashes, headaches, water retention, and fatigue. It can also help to strengthen and tone the uterine and bladder muscles. Interestingly, black cohosh has been used for centuries by Aboriginal people as a mood alterer. One of the wonderful side effects of black cohosh is that you will often feel better when you take it.
Thousands of women have used natural treatments with great results. The first line of treatment needs to be natural. Work with a qualified health care professional so that you too can pass through menopause with a great amount of ease.
Peri-menopause Part 1
A new patient came in the other day. She was puzzled when I explained to her that she was in a phase of menopause called peri-menopause and that in this stage her estrogen was very high. In fact many patients are surprised when they learn that in this phase of menopause the estrogen increases rather than decreases.
To put this in perspective I'll give you a quick overview of menopause. It's a 5 - 15 year process divided into three parts: peri-menopause, menopause and post-menopause. The peri-menopause stage begins at about age 40 when the levels of estrogen and progesterone go up and down. This stage lasts 4 - 8 years. In Menopause, which occurs between the ages of 45 - 55 estrogen decreases and the follicle stimulating hormone (FSH) increases. The final stage is post-menopause, which occurs between the ages of 50 - 55. In this phase the levels of estrogen and progesterone are consistently low.
Peri-menopause elicits the most confusion. Women are puzzled by their mood swings and low libido and may mistakenly think they are having emotional problems. Jerilynn Prior M.D. has done groundbreaking studies that show that in this phase the estrogen is often higher than that of a 20-year-old. Conventional testing does not accurately pinpoint this stage because the hormones are fluctuating and it's impossible to predict where they will be from one day to the next.
These elevated estrogen levels often show up as the PMS form hell. If you have a past history of PMS or post partum depression, the PMS at peri-menopause may be heightened.
During peri-menopause a menstruating woman may experience her first migraine or difficulty sleeping, heavy periods or night sweats. Some studies have shown that estrogen levels are up to 30 per cent higher than estrogen levels in young women. I know Iím repeating myself but this point deserves to be emphasized.
Another little known fact is that the hormone, inhibin, the ovaries normal brake-type hormone, starts to deplete and allows the FSH to increase and stimulate several eggs rather than just one. As a consequence estrogen levels become unpredictable and progesterone, the important counterbalance to estrogen, starts to decline.
Signs of high estrogen can include swollen and tender breasts, water retention, a heavy pelvic feeling similar to cramps and a heavy flow. It may also increase our cortisol levels, which in turn decreases serotonin levels (the feel-good neuro-transmitter) and can cause mood swings and increased irritability, depression and forgetfulness.
Women need to know what they are going through. Women need to honour the changes in their bodies, the changes in their fertility and their ever changing concepts about themselves.
Seventy-five per cent of women in peri-menopause are uncomfortable enough to seek out a practitioner for relief. If you are treated with mild estrogen pills at this stage your symptoms may worsen. There are many good naturopathic treatments that will relieve these symptoms and I will discuss these in my next column.
Peri-menopause Part 2
In my last column I wrote about peri-menopause, explaining that it usually sets in when a woman is in her early 40s and is the phase of menopause where the most prevalent symptoms are increased PMS, mood swings, hot flashes and insomnia. Adherence to a healthy lifestyle that includes a few supplements is the first and best line of treatment to relieve these symptoms.
First, reduce all things that might cause stress. Studies done in Sweden on stress, exercise and menopause show that doing a stress reduction technique every day reduced hot flashes by 40 per cent. Another study showed that exercising four times a week reduced symptoms by 50 per cent. So it's very important to reduce your stress and increase your exercise. Try a brisk walk for half an hour a day and learn how to do abdominal breathing. These simple measures will alleviate your symptoms.
Many women report putting on 10 pounds in their forties. Some scientists theorize that this is the body's way of making more estrogen as the ovariesí production of this hormone declines. Fat in the form of cholesterol is a precursor to estrogen. By adding a strengthening and toning component to your exercise regime, your body will keep its tone and you will help your heart stay healthy.
A healthy diet can decrease stress and increase your sense of well being, thereby decreasing symptoms of menopause. Choose a diet containing lots of whole grains, fruits and vegetables and moderate protein. Include calcium rich foods such as dark leafy vegetables, sesame and sunflower seeds. Of course, decrease substances that will increase hot flashes such as alcohol, sugar and caffeine.
I often start a peri-menopause regime with a liver cleanser and strengthener. The liver is the organ that breaks down excess estrogen so it's important to have it functioning well.
A multivitamin high in B vitamins is important to help your body cope with stress. E is the single most important vitamin that can help to decrease hot flashes and of course, there are many age-old herbs that have been used for hundreds of years. The important ones are Don Quai, wild yam, black cohosh, ginseng and vitex.
Two homeopathic remedies I often use for peri-menopause are pulsatilla for excessive weepiness and sepia for irritability and depression.
I want my female patients to know that it's possible to pass through all three phases of menopause, especially peri-menopause, with few symptoms by adhering to lifestyle changes such as a healthy diet, stress reduction, exercise, supplements and homeopathy.
For those of you who want to read more about menopause, Christiana Northrup M.D. has written an excellent book, 'The Wisdom of Menopause' that is full of useful information.
PMS
I think one of the best kept secrets in the health profession is that you can do something about PMS. Too many women think it's natural to spend between four days and two weeks of every month not feeling okay. And I think one of the areas where naturopathic medicine really shines is in helping women with gynecological complaints such as PMS, menopause, and endometriosis.
PMS stands for premenstrual syndrome and manifests as a cluster of symptoms that occurs only in the 14 days prior to menses. If you have symptoms for the full month it's not PMS. Over 40 per cent of women between the ages of 25 and 40 have PMS. The usual symptoms are bloating, tender breasts, emotional changes like crying or anger, and food cravings. Sometimes PMS may heighten the symptoms of other chronic medical conditions.
Some theories say that because of these hormonal changes women experience, they are much more sensitive and aware to what is really going on for them emotionally.
A normal menstrual cycle is one in which you experience very little discomfort. PMS is a perfect example of how we women reflect what is going on in our bodies and in our emotional world.
If you suffer from PMS you need to look at your lifestyle. You should have an excellent diet. You may need to look at your caffeine intake. Caffeine tends to increase anxiety, it can increase depression, and it can also be a cause of breast tenderness. Highly saturated fats in the diet can lead to more cholesterol, which leads to more estrogen, which may also increase symptoms. One theory of the cause of PMS is that too much estrogen in the last 14 days of the menstrual cycle may cause more PMS symptoms. Another theory is that the progesterone may be too low. But what is very true is that not enough studies have been done.
As an aside, many of my menopausal patients in the peri-menopausal stage often find they have increased PMS symptoms. This may be because the estrogen in their bodies is increasing and therefore reducing the relative amount of progesterone.
High sugar consumption has been linked to high estrogen levels. High salt consumption hampers the functioning of the kidneys, which can lead to water retention and bloating. A little know fact is that the pesticides in our food can mimic estrogen in the body and can play a role in estrogen related problems such as PMS (and a low sperm count in men).
The liver is the major organ in the body that breaks down and regulates estrogen so it's important to make sure the liver is functioning well. You can do this through a liver cleanse, which consists of a diet and a series of herbs and vitamins, which can help to clean out the liver.
So lower your intake of fats, sugar, and caffeine and eat a well balanced diet and try to make it as organic as possible to reduce pesticide intake. Include soy products, which contain phytoestrogens that help regulate your estrogen balance.
Exercise is very important. It produces endorphins, those fell-good opiates in our brains. Exercise also reduces your stress level and has been found to have a very beneficial effect on gynecological problems like PMS and menopause.
Supplements can help. B6 in a combination with B complex is a wonderful addition. It can relieve both bloating and tender breasts. Flax seed oil or evening primrose oil can help lower your level of protaglandins, the substances that surge three days before menses and cause many symptoms. Some PMS sufferers have low magnesium levels in their blood so a magnesium supplement can help. There are wonderful herbs like Dong Quai, which balance estrogen and licorice root, which can help rebalance the level of estrogen and progesterone in your body.
The first line of treatment I take with my patients is to clean up their lifestyle. I make sure they're exercising and doing stress reduction techniques, eating well, and taking a few supplements. If all of that doesn't work, I add a natural progesterone cream made from wild Mexican yams or soybeans. The cream is applied to the body for two weeks before menses and can help regulate the entire cycle.
The important thing is to know that you can do something about PMS. Don't accept it as an inevitable condition. The lifestyle changes you make to alleviate your PMS will raise your total level of wellness.
Post Partum depression
In the six to eight weeks after giving birth, women go through enormous hormonal, physical and psychological changes. Dr. Northrup, the well-known women's doctor, calls this period the fourth trimester. Symptoms such as sweating, hot flashes, hair loss and vaginal dryness are not uncommon. Usually these symptoms normalize about two months after delivery.
However, approximately 10 - 15 per cent of women will experience some sort of mood disorder after this time ranging from major depression to anxiety and if a woman has had a history of depression she is at greater risk.
Christine, age 35, came to see me four months after the delivery of her second child. She complained of extreme fatigue and depression but she wanted to avoid anti-depressants. She had never previously been depressed and although she was tired after her first delivery three years previously, this set of symptoms was far worse.
She was a nurse and felt ashamed of her symptoms and felt she couldn't talk about her depression. I evaluated her CBC (complete blood cell count), Ferritin to assess her iron status, and T4 and TSH to evaluate thyroid activity.
Christine did in fact have a low thyroid function at this time and I prescribed naturopathic remedies to support her thyroid as well as selenium, iodine and a thyroid glandular. I also gave her extra doses of B12 to increase her energy and I assed her vitamins to make sure she was getting enough iron, zinc, vitamin A and calcium. Sepia is an excellent homeopathic for post partum depression.
I assured Christine that her depression had a definite physiological cause. I also suggested she do two things to help alleviate the stress of having two small children. First, she should consider having a house cleaner come in once a week to do the heavy work and then, to pump her breast milk and have her partner feed the baby and let her sleep through the night once a week.
Christine returned three weeks later with a big, bright smile on her face. She was grateful to be out of her doldrums.
I also want to mention an excellent support group called the Pacific Post Partum Support Society in Vancouver. They can be reached at 604-255-7999 or at www.postpartum.org.
Pregnancy Health
If you are pregnant and experiencing nausea and vomiting, the best remedies are a high B-complex supplement with a high B6 content and ginger pills or tea. A good Omega3 Essential Fatty Acid supplement will ensure the health of the woman as well as the brain and eye health of the newborn. Clinical experiences show that women who are taking a good dose of evening primrose oil will have shorter labour.
Too much B6 can suppress lactation so the high doses are reduced once the nausea and vomiting have passed, usually after the first trimester. Nausea can also arise due to a gall bladder problem so itís best to detox before pregnancy to clear this organ out. However, if the gall bladder is a problem there are remedies containing beets and milk thistle that are safe to take during pregnancy. The rule of thumb is not to take too many herbal remedies during pregnancy, as there are too many contra-indications. The herbs that are considered safe include raspberry leaf, peppermint, nettles, ginger, ginkgo, milk thistle and echinacea.
A good pre and postnatal vitamin will contain at least 500 mg of calcium, 15 mg of iron and 3 mg of folic acid as well as the full range of other vitamins. All you'll have to take in addition to this multi is the Omega 3. Good supplementation will ensure the health of the placenta, prevent fatigue, provide healthy breast milk and help produce a healthy baby.
Sometimes B vitamins will help with swollen ankles because B6 acts as a diuretic. Herbal suppositories made from horse chestnut can help reduce those itchy and painful hemorrhoids.
You can help avoid high blood pressure during pregnancy by making sure you eat enough protein. I recommend 60 grams per day until the end of the fourth month and 100 grams a day after that until delivery. Sometimes extra magnesium can also help but your physician should monitor this.
Sarah, age 35, was experiencing abdominal and leg cramps so I increased her calcium and magnesium with good effects. The herbs I recommended to her in the last month and in the first month post partum are collectively called the 'mother's cordial' and include viburnum, caulophylum, helonias and mitchella. These herbs prepare the uterus for vaginal delivery and help it return to normal afterwards.
I always recommend Arnica 200 for mom during delivery and for mom and baby after delivery. This wonderful homeopathic remedy will help reduce swelling and bruising and speed healing.
Varicose Veins
A young woman came into my office the other day and said, "I'm only 20 but I just know I'm going to get varicose veins because my mother and grandmother had them.'
Her words started me wondering why young people are so often resigned to getting many of the complaints of their mothers and grandmothers. Yes, sometimes complaints do carry on down the generations but there are many things you can do to stop your body from manifesting a predisposed condition. Varicose veins is often one of those conditions.
You can do things to prevent them or at least slow down their progress. They are especially treatable if you catch them in the first stages.
Varicose veins usually occur in the legs. They are blood vessels that become weakened and enlarged. This weakening occurs with aging and women suffer from them four times as frequently as men. Symptoms that go along with varicose veins can be feelings of pain, an aching discomfort, and fatigue.
Veins that become varicose veins are usually large. They carry the blood back to the heart and contain a series of valves that help the blood on its journey. The valves stop the blood from pooling in the feet. In other words, the blood leaves the feet, bypasses a valve, the valve shuts, the blood bypasses another valve, which shuts and so on. When the valves become weak, pooling of blood begins and varicose veins result.
Spider veins are a type of varicose vein that appear close to the surface of the skin. They are not as large and are usually not a cause for concern. The problem comes with the larger veins because the pooled blood can cause inflammation of the veins and may lead to blood clots, which increase the risk of heart attacks and strokes.
Gravity causes these veins to appear in the legs. Gravity exerts a pull that is 10 times stronger in the legs than elsewhere in the body. So the first method of prevention is mechanical. Whenever possible avoid anything that raises the pressure in the legs or cuts off blood circulation.
I had a personal experience with this. When I got out of medical school I started wearing knee-high stockings with elasticized tops. Much to my chagrin, after about a year of wearing them I noticed that a large vein was developing right below my knee.
Another thing to avoid is standing for long periods of time without relieving the stress on the legs. Raise your feet whenever you can. If you do have to stand, it sometimes helps to have a wooden block or a stool handy so that you can take turns raising one leg. You can use elastic compression stockings if you have varicose veins. They act as an external valve to help the blood return to the heart.
Exercises like walking and hiking help the veins in the legs become stronger. Try not to sit cross-legged. If you feel your blood pooling in certain areas, massage your legs in one direction – back towards your heart. This technique can help the blood flow.
Make sure your bowels are loose. If your diet is low in fibre you will tend to have hard stools, which are difficult to pass. The strain of moving your bowels puts undue pressure on the abdomen, which can lead to weakened venous valves. So keep your diet high in vegetables, fruits, and whole grains.
Dark berries such as cherries, blueberries, and blackberries contain a kind of bioflavinoid that will help strengthen the venous walls. There are also wonderful herbs that can help. Billberry can help strengthen the capillaries and vein walls; butcher’s broom contains an anti-inflammatory and has a vaso-constrictive property; grapeseed extract increases the tone and integrity of the venous walls. These herbs are often found in combination so you don’t have to buy them separately.
Vitamin C is a necessary addition to a varicose vein regime. It is a precursor of collagen, which helps to strengthen the venous walls. Vitamin C can also help prevent blood clotting. Vitamin E helps prevent blood circulation and helps improve tissue elasticity.
So there are many things you can do to help prevent varicose veins and to help them heal in the first stages. If you already have varicose veins some of these measures can help to prevent more from forming.
Womans Heart Health
It is still a largely unknown fact that cardiovascular disease is the number one killer of women in North America and accounts for 40 per cent of all female deaths.
Over one third of women over 65 have heart or blood vessel disease. Women's heart problems usually begin up to 10 years later than men and nearly twice as many women die after a heart attack or stroke. This grim statistic belies the myth that women don't get heart disease.
Because of this myth heart disease in women is often misdiagnosed and neglected. Often a woman may feel heaviness in the chest or shortness of breath or sweating and nausea or anxiety and fear and talk herself out of it. She'll convince herself it's nothing and many medical professionals will take the same view because we still don't associate women with a high risk of cardiovascular disease. If you experience any of these symptoms go to your heart care professional immediately.
Heart disease usually refers to a deterioration of blood vessels that supply the heart with oxygen and nutrients. The main culprit is atherosclerosis, which occurs when the arteries are clogged by fatty acids commonly known as plaque.
Partial blockage of the arteries to the heart can cause chest pains or angina. Severe blockage can lead to a heart attack or a stroke if the blockage is in an artery leading to the brain.
Heart disease can also take the form of congestive heart disease, heart muscle disorders and problems with heart rate and rhythm. Fortunately there is a natural therapeutic regime that can prevent heart disease and reverse its progression. Also, fortunately, heart disease can be prevented.
If you want to heal the heart, start with lifestyle. Diet, exercise and relaxation play key roles in the heart's health. The diet should be high in fibre and complex carbohydrates, mostly vegetarian and low in fat and sugar. Foods rich in beta-carotene will decrease the risk of heart attack. Beta-carotene is a strong anti-oxidant - so eat those carrots!
Fish contains omega 3 fatty acids that definitely reduce inflammation in the arteries. Raw and cooked garlic will reduce blood clotting and blood pressure and lower your cholesterol.
Three moderate aerobic workouts a week will exercise and oxygenate your heart and reduce your risk of heart disease by up to 35 per cent. Reducing stress in your life can take a load off your heart. A focussed relaxation technique 20 minutes a day can dramatically cut down the tension in your body and so lower your blood pressure.
There are many supplements that can aid in the process of healing your heart. Vitamin E has been shown to decrease the formation of atherosclerosis by up to 50 per cent. Vitamin C can restore the elasticity and stability of the blood vessel walls. Essential fatty acids like flax oil can also guard against cardiovascular disease.
Co-enzyme Q10 helps supply oxygen and nutrients to the heart. In one impressive study 82 per cent of heart patients using Co Q10 improved while 62 per cent survived past two years. This compares with only 25 per cent who survived using conventional drugs.
Gingko not only helps with memory and concentration but can also increase the flow of blood in areas of blockage to the heart. Gingko can also decrease the stickiness and thickness of the blood. Hawthorne is a wonderful herb that has been used for decades to open up the arteries, help regulate blood pressure and strengthen the heart's contractions. This herb can also be used in conjunction with conventional drugs.
Chelation therapy is a complementary treatment for heart disease that is often safer, more effective and less expensive in the long run than conventional therapy. It can often be considered an appropriate first line of action for heart problems. Over 50,000 patients have undergone chelation therapy with no harmful side effects. The procedure is easily performed in a naturopathic or medical doctor's office.
Work with a heart care specialist to design a program specifically for your needs. And remember that the heart is the seat of much of our joyous and loving emotions. It's been shown that those in isolation are more prone to heart attacks. So surround yourself with people you love and care about and nurture your support group.