Natural Ways to Decrease Estrogen

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Estrogen dominance has become common amongst many woman today. We are constantly exposed to toxins and pesticides that can disrupt on hormone balance, namely by increasing estrogens (or “xenoestrogens”) in our bodies. Read below to find out ways to naturally decrease estrogen/

 

 

  1. Increase Fiber Intake

A low-fiber diet causes estrogen levels to be higher, while a diet high in fiber results in decreased estrogen levels in the bloodstream. This is because excess estrogen is excreted in the bowel. When stool remains in the bowel for a longer time, as in constipation, the estrogen is reabsorbed. Studies have shown that women on a high-fiber diet have lower levels of circulating estrogen. High fiber foods: fruits, vegetables, beans, whole grains, chia seeds and flax seeds.

 

  1. Avoid Toxins (Xenoestrogens)

Xenoestrogens, such as PCBs, phthalates, pesticides and DDT, cause estrogenic effects. Although banned in 1972, DDT, like its breakdown product DDE, is a xenoestrogen, which is still present in the environment. Chlorine and hormone residues in meats and dairy products also can have estrogenic effects. In women, it may lead to an epidemic of female diseases, all traceable to excess estrogen/deficient progesterone. It is critical to incorporate a pure, clean diet consisting of organic foods whenever possible in an effort to decrease exposure to harmful xenoestrogens. Additionally, it is important to avoid these harmful chemicals in beauty care products, detergents, perfumes and deordorants. Do not use plastic containers to store food in.

 

  1. Increase Indole 3 Carbinol

Many studies have demonstrated that specific compounds isolated from these cruciferous vegetables—including diindolylmethane (DIM) and its precursor, indole-3-carbinol (I3C)—have unique cancer-fighting benefits and help to lower xenogenous estrogens. I3C appears to be effective in shifting the metabolism of estradiol from the dangerous 16-alpha-hydroxylase pathway to the 2-hydroxylase pathway.43-46 As a result, consumption of I3C boosts the ratio of 2-OHE1:16a-OHE1, which correlates with reduced risk of breast and other cancers, including cervical, prostate, and even head and neck cancers. Cruciferous Vegetables: Broccoli, cabbage, brussel sprouts, cauliflower and kale. Supplementing with 13C may also be beneficial.

 

  1. Decrease Alcohol Consumption

Drinking too much alcohol can impair liver function. Since estrogen is metabolized by the liver, failure of the liver due to excess alcohol consumption may lead to increased estrogen levels. It is best to limit one’s alcohol consumption to one glass per day or even less.

 

  1. Perform Aerobic Exercise.

Research shows that physical activity curtails overproduction of estrogen. Walking and swimming are great forms of aerobic exercise.

 

 

 

 

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Could the Birth Control Pill be Interfering with our Attraction to Others?

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We all know the birth control pill alters the levels of hormones in your body, but did you know that the pill may actually alter how attracted you are to your partner?

A recent study published in the Proceedings of the National Academy of Sciences suggests that women who use oral contraceptives may change who they find good looking, or who they find most attractive.

The study looked at 70 heterosexual couples for one year and an additional 48 heterosexual couples during four years of marriage. The researchers asked the couples about their birth control use and their marital and sexual satisfaction. They also asked impartial judges to rate the attractiveness of the husbands’ faces based on photographs.

The researchers found that the women who started their relationships while on the pill became less satisfied with their relationship after they stopped taking it, but only if their husbands had scored low in attractiveness. In contrast, the women who married the men who were ranked higher in attractiveness were more satisfied in their relationships after they stopped oral contraceptives.

Although this information is interesting, and the researchers were able to control for many factors that might affect women’s marital satisfaction ( ie if she was pregnant or her husband’s satisfaction in the marriage) Study leader Michelle Russell still warns that the study’s design makes it hard to prove that the hormones were the direct cause of the change in satisfaction.

This research however, is similar to previously published results on hormonal pills and attraction.

We know that the type of man a woman is drawn to is known to change during her monthly cycle, when a woman is fertile, for instance, she might look for a man with more masculine features. Taking the pill or another type of hormonal contraceptive seems to change this natural dynamic, making less-masculine men seem more attractive, according to a small but growing body of evidence. The findings have led researchers to wonder about the implications for partner choice, relationship quality and even the health of the children produced by these partnerships.

Researchers have long been interested in factors that lead to people’s choice of mates. One influential study in the 1990s, dubbed the “T-shirt study”, asked women about their attraction to members of the opposite sex by smelling the men’s T-shirts. The findings showed that humans, like many other animals, transmit and recognize information pertinent to sexual attraction through chemical odors known as pheromones.

Studies have also shown that women seemed to prefer the scents of men whose immune systems were most different from the women’s own immune-system genes known as MHC. Scientists believe that children should be healthier if their parents’ MHC genes vary, because the offspring will be protected from more viruses and bacteria.

These natural preferences appear to be wiped out when the woman is on hormonal birth control, research has shown. Females on the pill no longer experience an increased desire for traditionally masculine men during ovulation. Their preference for partners who carry different immunities than they do also disappears. And men no longer exhibit changes in interest for women based on their menstrual cycle, possibly because those cues signaling ovulation are no longer present, scientists say.

All forms of birth control come with advantages and disadvantages, however if you are concerned about possible side effects of using hormonal contraceptives talk to your Medical or Naturopathic Doctor about other options for birth control.

In Health,

Dr. Emily Lipinski

Infusion Health Stress Reduction Techniques for Corporate Culture: A recap from our corporate wellness seminar in Toronto last week

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Last week Infusion Health had the pleasure of working with BHP Biliton, providing helpful stress reduction tips and tricks.  Here is a recap of some important points from our interactive workshop.

 

1. Cell phones can impact stress levels!

A study by the Families and Work Institute found that 1 in 3 US employees’ feels chronically overworked? Cell phones and email are partly to blame: “Better technology hasn’t meant that we can work from anywhere, anytime,” says Ellen Galinsky, president and cofounder of the institute. “It’s meant that we can work everywhere, every time.” (Families and Work Institute, 2014)

Turing off your phone for even 1 hour can help one to relax and improve mood.

2. Work is stressing Canadians out!

Work appears to be the #1 source of stress for Canadians

The majority of highly stressed workers (62%) identified work as their main source of stress. Clustered far behind were financial concerns and not having enough time (both at 12%), family matters, and personal and other issues such as relationships, health and generalized worries These proportions are very similar to those reported in 2005(Stats Canada 2011)

3. Try herbal teas, such as holy basil, instead of coffee.

Holy basil (Ocimum sanctum) can help the body’s natural response to physical and emotional stress. Multiple scientific studies have found that supplementation with Holy Basil tea have helped lower cortisol levels in the body (the hormone that is associated with stress). This tea is easily found at most grocery stores in the natural foods section

 

3. Integrate relaxation techniques into your daily life.

It can be deep breathing, meditation, exercise, yoga or another technique to help you relax. Whatever it is, these techniques that help us calm down are so important for our health! Read on for steps on Progressive Muscle Relaxation- this technique has been proven to help relax and improve focus in treatment groups.

PMR is a two-step process in which you systematically tense and relax different muscle groups in the body. PMR brings awareness to tension and relaxation in different parts of your body. Combined with deep breathing, this awareness can help you counterbalance the feelings of stress in your body.

***Warning: Consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles before trying PMR.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. Follow the steps listed below for a complete PMR body sequence (adapted from http://ndarc.med.unsw.edu.au/sites/default/files/ndarc/resources/AppendicesCC.pdf)

  • Loosen your clothing, take off your shoes, and get comfortable.
  • Take a few minutes to relax, breathing in and out in slow, deep breaths.
  • When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
  • Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
  • Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
  • Stay in this relaxed state for a moment, breathing deeply and slowly.
  • When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
  • Move slowly up through your body, contracting and relaxing the muscle groups as you go.
  • It may take some practice at first, but try not to tense muscles other than those intended.
  • Lower Legs (Left foot/ Left Calf) – point feet towards face, and then curl them downward all toes at the same
  • Thighs – Clench them hard
  • Hips and Buttocks – Press your buttocks together lightly
  • Stomach – Suck it into a tight knot ( looking at the chest and stomach for tension)
  • Back – Arch your back up and away from the chair (or floor)
  • Shoulders – Shrug them ( raise toward your ears)
  • Biceps and Upper Arms – Clench your hands into fists, bend our arms at the elbows, and flex your bicep
  • Wrists and Forearms – Extend them, and bend your hands back at the wrist.
  • Hands – make fist and clench them
  • Chest – Take a deep breath, and hold it
  • Front of the Neck –touch your chin to your chest
  • Back of the Neck – Press Neck against floor, or imagine pressing against a car seat
  • Mouth – Press your lips together tightly ( use only your lips – check your face for tension)
  • Cheeks and Jaws – Smile as widely as you can
  • Eyes and Bridge of the Nose – Close your eyes as tightly as you can ( remove contacts first)
  • Forehead – Wrinkle it into a deep frown

We would love to hear from you! How to you relax?

For more information on Infusion Health’s wellness workshops and seminars please email info@infusionhealth.ca or visit http://www.infusionhealth.ca

In Health,

Dr. Emily

Hormone Balance and PMS

Hormones naturally change and decrease in a womans life around menopause.  However many younger woman can also have imbalanced hormones.  Stress, oral contraceptives and exposure to xenoestrogens can all effect our hormones.

Some woman that experience PMS may have a hormonal imbalance.  Your Naturopathic Doctor can order a hormone panel in order to measure your hormone levels in your blood or saliva.   Once levels are known natural remedies can be used to help re-establish hormonal homeostasis.

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Some common hormone imbalances that can influence PMS:

Progesterone Deficiency

Progesterone is typically seen in high amounts during the luteal phase of the menstrual cycle.  In some woman prolonged periods of stress may decrease progesterone levels (Truestar Health, 2013). Deficient progesterone can cause water retention, breast tenderness, anxiety, sleep disruption, heavy menstrual bleeding, prolonged cycles and headaches (Dharam Kaur, S 2005).

Estrogen Dominance

Too much estrogen can arise from taking the birth control pill or other forms of medications containing estrogen.  Additionally, we are now exposed to many xenoestrogens such as BPAs found in plastics, pesticides and hormones in foods that can act like estrogens in our bodies.  Excess estrogen can cause irritability, aggression, weight gain and is also linked to uterine fibroid and ovarian cysts.  Other symptoms of excess estrogens can include blood clots and impaired blood sugar regulation.

Excess Prolactin

This hormone, typically produced when a woman breast feeds is also produced when she is under a great deal of stress.  Too much prolactin can cause infertility, breast tenderness and swelling and irritability.  Excess levels of this hormone can also cause increased cell division in breast cells causing increased breast density.

Cortisol Imbalance

Too much or too little cortisol can cause PMS.  Symptoms of too much cortisol can include: muscle weakness, thinning skin, elevated glucose, insulin resistance, tendency towards easy weight gain and lowered immune function.  Too little cortisol can decrease the ability to handle stress, increase cravings for stimulants such as coffee, caffeine and chocolate, joint pain, increased inflammation, hypoglycemia, rapid heartbeat and an increase in White blood cells.

Decreased Thyroid Hormones

Hypothyroidism, the under activity of the thyroid gland can cause symptoms of PMS, heavy periods or amenorrhea. Other Symptoms can include low energy, poor memory, dry skin, decreased perspiration, easy weight gain, intolerance to cold and constipation.

Works Cited

Turestar Health “Four Keys to Kick PMS” by Natasha Turner accessed May 27 2013 via http://www.truestarhealth.com/members/archives.asp?content=14ml3p1a97y

Dharam Kayr, Sat. The Complete Natural Medicine Guide to Woman’s Health 2005 Robert Rose Publishing Toronto.

Why green tea (camellia sinensis) is Great

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I’m sure most people have heard that green tea is good for you.  It’s well known that green tea MAY encourage weight loss (there is conflicting evidence on this) and that it is high in antioxidants. However you may not be aware of how GREAT green tea is for health. Camellia sinensis contains a group of flavonoids called “catechins”.  One particular catechin called epigallocatechin 3 gallate (EGCG) is thought to play a critical role in many of green teas benefits.  Here are 3 more reasons why this tea is so great:

  1. CANCER PREVENTION: drinking green tea is associated with a reduced risk of pancreatic, esophageal bladder cancer and ovarian cancer.  In fact, one study showed that woman who drink 2 or more cups of green tea a day have a 46% lower risk of developing ovarian cancer compared to those who do not regularly drink green tea.  Research continues on various other anti-cancer properties and applications of green tea.
  2. CERVICAL DYSPLASIA: Green tea applied topically or taken orally appears to reduce cervical dysplasia caused by the HPV virus
  3. Protection against harmful UV RAYS: oral and topical applications of EGCG from green tea may help protect photo-aging from the suns harmful uv rays

It is best to use water no higher than 80 degrees Celsius to brew your green tea, as higher temperatures can make the tea taste bitterer and also may decrease some of its healthy properties.

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Works Cited:

Ohno Y, Aoki K, Obata K, et al. Case-control study of urinary bladder cancer in metropolitan Nagoya. Natl Cancer Inst Monogr 1985;69:229-34.

Wakai K, Ohno Y, Obata K. Prognostic significance of selected lifestyle factors in urinary bladder cancer. Jpn J Cancer Res 1993;84:1223-9.

Bushman JL. Green tea and cancer in humans: a review of the literature. Nutr Cancer 1998;31:151-9.

Nemecz G. Green tea. US Pharm 2000;May:67-70.

Mitscher LA, Mitscher LA, Jung M, Shankel D, et al. Chemoprotection: a review of the potential therapeutic antioxidant properties of green tea (Camellia sinensis) and certain of its constituents. Med Res Rev 1997;17:327-65.

Larsson SC, Wolk A. Tea consumption and ovarian cancer risk in a population-based cohort. Arch Intern Med 2005;165:2683-6.

Ahn WS, Yoo J, Huh SW, et al. Protective effects of green tea extracts (polyphenon E and EGCG) on human cervical lesions. Eur J Cancer Prev 2003;12:383-90.

Elmets C, Singh D., Tubesing K. et al, Photoprotection from ultraviolet injury by green tea polyphenols. J Am Acad. Dermatol 2001;44:425-432

Suggestions for Chronic Pain and Inflammation

Pain is a very complex phenomenon that combines information from the nervous system with emotions, thoughts and social context.  Pain is also highly individual and subjective and can be related to depression, anxiety, diet and stress.  There are also many conditions that cause for chronic pain.  These include but are not limited to: rheumatoid arthritis, osteoarthritis, irritable bowel disease, fibromyalgia and chronic headaches.  The pathophysiology of chronic pain is complicated,  not wholly understood and also differs dependent on the individual and thier underlying condition. Therefore, I am not going to get into these details  in this post.  However, I am going to offer some alternative suggestions for pain management.

1. Food Sensitivities

A food sensitivity is different than a food allergy. Individuals with food sensitivities have DELAYED reactions to specific foods that are triggered by IgG antibodies.  In an IgG reaction the IgG antibodies attach themselves to a food antigen creating a antigen antibody complex. If present in high amounts these complexes can accumulate in cells and can lead to inflammation, in turn promoting pain or disease.  Many naturopathic doctors and some medical doctors can run tests to measure your levels of IgG in regards to various different foods. Additionally, special diets can also help to identify specific foods that may be causing an IgG reaction.  If you have IBS, IBD or any other condition associated with inflammation discuss the possibility of food sensitivities with your naturopathic doctor.

2. Cognitive Behavioral Therapy (CBT)

CBT helps individuals to identify and develop skills to change negative thoughts.  It also encourages a problem solving attitude and involves homework to keep track of thoughts and feelings associated with pain. CBT has been shown to be effective in alleviating jaw pain, migraine headaches, and in rheumatoid conditions.

3. Trans cutaneous Electrical Nerve Stimulation (TENS machine)

The TENS machine produces an electric current that stimulates the nerves over or around the area of pain.  It has been shown to be effective for some individuals in helping to control acute and chronic pain by either interfering with the pain response or by desensitizing the nerves involved in pain signalling. It is best to try the TENS machine with your ND, MD or physiotherapist to explore if this method of pain management is of benefit to you.  If so, you can purchase one from some drugstores or online and use frequently at home.

4. Acupuncture

Acupuncture is a procedure that involves the stimulation of specific point on the body be inserting fine needles into the skin.  According to Traditional Chinese Medicine, acupuncture corrects the imbalance of qi, or vital life force, that flows through us and thereby promoting wellness.  In a review article of 24 studies, acupuncture has been shown to have a 70% efficacy in treating pain compared to placebo.  Both naturopathic and traditional chinese medicine doctors can administer  acupuncture in Ontario.

5. Supplements

There are various supplements that have been shown to be effective in managing pain and decreasing inflammation.  However, appropriate and effective supplementation is based on the individual and their underlying conditions.  Talk to your naturopathic doctor about what supplements would be best for you.

  1. Van Delmen AM, Fennis JF, Bleijenberg G. Cognitive Behavioral group therapy for irritable bowel syndrome, effects and long term follow up. Psychosom Med 1996;58:508-514.
  2. Dworkin SF. Behavioral and educational modalities. Oral Surg Oral Med Pathol Oral Radiol Endod 1997;83:128-133.
  3. Arathuzik D. Effects of cognitive-behavioral strategies on pain in cancer patients. Cancer Nurs 1994;17:207-214.
  4. Johnson M, Martinson, M (2006). “Efficacy of electrical nerve stimulation for chronic musculoskeletal pain: A meta-analysis of randomized controlled trials”. Pain 130 (1): 157–165. doi:10.1016/j.pain.2007.02.007
  5. 5. Reichmanis M, Becker RO. Relief of experimentally induced pain by stimulation oat acupuncture loci: a review. Comp Med East West 1977;5:281-288.
  6. Photo Creds: thediarymom.blogspot.com, http://www.istoppain.com, http://www.building-muscle101.com, http://www.supplementfarmer.com

SPRING DETOX

Happy First week of Spring!!

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Despite the snowfall in Toronto at the moment, it is in fact SPRING!  And, spring time means cleansing time 🙂  I am excited to be giving a talk on the ins and outs of detoxing on APRIL 10th at 7:30 at ECOEXISTENCE, located at 766 ST. CLAIR WEST TORONTO.  It is free to attend so just show up if you would like to learn more about why we need to detox, how our bodies detox and the best medicines, supplements and lifestyle tips for detoxing !

I recently wrote a guest blog for the wonderful Kristen Ma of Pure + Simple on detox.  If you would like to read what I will be talking about April 10th find it here:

http://www.holisticvanity.ca/detoxification-debunked/