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The Role CoQ10 Plays in Heart Health
Date posted: February 15, 2012
In keeping with Heart Health Month, I’d like to discuss the role CoQ10 plays in maintaining heart health. CoQ10 is found in every cell and is essential for the production of energy that keeps people alive. Levels of CoQ10 start to decline around age 35, contributing to the development of heart disease and other debilitating conditions. At a minimum, low CoQ10 levels make it difficult for the body to produce enough energy for the heart, other organs, and muscles to function well.
Supplements are the practical way to replenish levels of this nutrient, because organ meats are the only significant food source, but very few people eat organ meats. Numerous studies have found that CoQ10 significantly improves the health of people suffering from heart disease and aids in recovery from a heart attack. Other research has shown that CoQ10 can help reduce blood pressure, improve blood sugar control among diabetes, aid in breast cancer treatment, help to heal gum disease and improve capacity to exercise.
So how much should you take? After age 35, I recommend taking 50 milligrams, however, if you’re overweight or have high blood pressure, fatigue, diabetes, or any form of heart disease or other illness, take 100 to 200 milligrams.
Top Foods to Prevent Heart Attack
Date posted: February 2, 2012
February is National Heart Month. With more than 2 million Americans suffering heart attacks and strokes each year heart health is of vital importance. As a country, our poor eating habits are taking a huge toll on our heart health.
According to the Centers for Disease Control, not one state in the U.S. had an obesity rate under 20 percent in 2010. Thirty-six states had populations with obesity rates of 25 percent or higher. Approximately one-third of U.S. adults (33.8 percent) are obese, and about 17 percent of kids aged 2-19 years are as well. In the last 30 years childhood obesity has tripled, setting children up for future health problems that can dramatically shorten their lives: diabetes, heart disease, stroke, hypertension, and certain types of cancer.
Embracing a heart-healthy diet can and should be a family affair. Focusing on eating whole, fresh foods instead of processed ones can help your family beat the battle of the bulge without feeling deprived.
Here is a list of top foods to incorporate into your diet to keep your heart healthy and to prevent a heart attack:
- Fruits and Vegetables – the high fiber content in fruits and vegetables decreases the buildup of plaque in the arteries and less plaque means decreased blockages to the heart.
- Nuts – Walnuts, almonds, hazelnuts, peanuts, pecans and pistachio nuts are rich in polyunsaturated fatty acids that can reduce blood cholesterol. All nuts are high in calories, so a handful will do.
- Oats – eaten daily, oats can clean arteries better than some medications.
- Salmon and Flaxseed – rich in omega-3 fatty acids, salmon and flaxseed lower triglycerides.
- Garlic – numerous studies have shown benefits of regular garlic consumption on blood pressure, platelet aggregation, triglyceride levels and cholesterol levels.
- Berries and cherries – these fruits are high in polyphenols, which prevent cell damage that creates unhealthy blood vessels and heart.
- Quinoa – this tiny seed is an excellent source of magnesium, the mineral that relaxes blood vessels. Low levels of magnesium lead to hypertension, heart disease and arrhythmias.
Thyroid Awareness Month
Date posted: January 4, 2012
January is Thyroid Awareness Month and with millions of Americans suffering from either an underactive or an overactive thyroid, I thought this was a perfect opportunity to discuss the foods you should incorporate into your diet to sustain a healthy thyroid.
But first, some background information on the thyroid. As one of the largest glands that produce hormones in the body, the thyroid is critical to your metabolism as well as regulating other functions in the body, including energy and heat production, tissue repair, regulating protein, carbohydrate and fat metabolism, and muscle and nerve action.
Your diet can create a sluggish thyroid that will lower your metabolism and cause weight gain. For example, low-fat diets cause high insulin and leptin levels. You can make a great impact on the function of your thyroid by focusing on toxin exposures, diet and stress levels, which would improve metabolism and allow for weight loss. A diet low in sugars and refined carbohydrates and high in vegetables, lean proteins, and healthy fats will give you the nutrients you need to support your thyroid.
There are some studies that show a connection between gluten sensitivity and thyroid antibody production. You don’t have to have Celiac Disease to have sensitivity to gluten, a protein found in wheat, rye and barley. Many people are sensitive to gluten and may experience bloating, cramps, weight gain, difficulty concentrating, skin rashes when they eat foods containing wheat, rye or barley. Those with sensitivities may make antibodies that cross-react with the thyroid and reduce thyroid function. Consider a gluten-free diet for eight weeks and see if you feel a difference.
Tips for improving thyroid function through what you eat:
- Incorporate foods high in selenium such as seafood, shellfish, eggs, beef liver and beef kidneys. Sesame seeds, Brazil nuts, mushrooms, garlic and onions are other good sources.
- Zinc can improve thyroid function as well. This mineral is especially important for middle-aged to elderly people since thyroid concerns and zinc deficiencies become more frequent with age. Good food sources of zinc include beans, nuts, crab, lobster and whole grain.
- Thiamine is a mineral important to maintain optimum thyroid function. It is found in fortified cereals, milk, enriched whole grains and vegetables.
- Avoid eating cruciferous vegetables such as cauliflower, cabbage, broccoli and Brussels sprouts in raw form as they can negatively impact an unhealthy thyroid. However, cooking these vegetables reduces the effects of the ingredients that harm the thyroid.
- If you’re taking thyroid medications avoid eating any dairy products, soy products, walnuts or high-fiber foods within four hours of taking the medication as they can interfere with the medicine absorption. Studies have shown that there is no difference in the effectiveness of thyroid medication if it is taken at night instead of in the morning. Taking thyroid medication two hours after eating at night might be easier than trying to wait an hour to eat breakfast if you’re taking it in the morning. Either way works – it just depends on what works best for you.
Enhance Hormonal Balance: How Unbalanced Hormones Can Affect Your Weight
Date posted: November 30, 2011
We talk a lot about the best ways to maintain balanced hormones – eat appropriately, get enough sleep, exercise, eliminate toxins and reduce your stress levels – but what happens around age 40 when our hormones start to naturally decline?
In the years leading up to menopause, known as perimenopause, women start having hormone fluctuations starting with lower progesterone. Add in some stress and your progesterone lowers even more because your body will use it to help make more cortisol. Once menopause hits, your estrogen will begin to fall significantly, and you might notice an increase of fat around your belly. This happens because some of estrogen’s functions are to increase metabolism and insulin sensitivity. As perimenopause and menopause progress, symptoms might increase including hot flashes, weight gain, difficulty sleeping and a host of other problems. Some women can relieve these symptoms with lifestyle changes, supplements and herbs, while other women might choose to replace missing hormones with replacement therapy.
Men can’t escape weight gain due to hormone imbalances either. As men age, testosterone – a hormone with many functions to help maintain weight – starts to decline. And due to lifestyle habits, many men under the age of 40 have low testosterone levels for their age. Low testosterone leads to increase fat mass and weight gain, which then sets off a chain reaction that often leads to fatigue, depression, inflammation, and further weight gain.
We’ve talked a lot about how stress can lead to hormone imbalances and weight gain, but another side effect to stress concerns the thyroid. The thyroid is in charge of metabolism. If your cortisol is high due to stress it tells your body to conserve energy, therefore your thyroid secretes less active hormone and reduce your metabolism, leading to weight gain.
If you’re still having trouble overcoming symptoms of hormone imbalance even after making lifestyle changes, you may want to consider hormone replacement therapy. However, it’s very important to find a physician that specializes in hormone testing and is dedicated to treating the underlying cause of your symptoms and not just your symptoms. A physician who understands bioidentical hormones is also important because they have the correct shape to fit into all the receptors on the cells in your body.
Steps to Improve Sleep
Date posted: November 16, 2011
One of the most common symptoms of hormone imbalance is trouble sleeping, and stress is probably the number one culprit because it sets off a chain reaction starting with increased cortisol to insulin resistance and adrenal fatigue, which then affects our sleep. We’ve talked about the two hormones that are related to sleep and weight gain in a previous issue, so today I’d like to focus on the steps you can take to improve sleep.
Making sure your sleeping conditions promote a good night’s sleep is the first step. This includes having a quiet room because if you’re woken up by sound it will disrupt your sleep cycle and make it difficult to fall back to sleep. If you live in a noisy city, consider earplugs or a sound machine. Set your thermostat to an appropriate temperature, not too hot or too cold. Keep your room as dark as possible since any light will disturb the production of melatonin, your sleep hormone. Lastly, make sure your room is comfortable and inviting.
One of the most important things about getting a good night’s sleep is making sure your blood sugar level stays stable throughout the night. If your blood sugar level drops during the night, your body interprets that as stress and releases cortisol, which wakes you up and then you have trouble falling back to sleep. Avoid eating refined sugars or drinking caffeine, especially close to bedtime. Despite popular belief that alcohol helps you fall asleep, it actually creates a drop in blood sugar during the middle of the night.
Set yourself up right by doing something relaxing before bed like reading a book, meditating or taking a warm bath. If you get up frequently in the middle of the night to use the bathroom, monitor how much you’re drinking in the evening. If it isn’t that much, speak to your physician because it could be a bladder issue or diabetes.
Finally, if you’ve followed all of the steps and you’re still having trouble falling asleep or staying asleep, there are a few supplements out there you can take – 5-HTP, GABA, Inositol, Magnesium glycinate or Melatonin. I suggest checking with your physician to see if any of these are a good fit for you.
Control Emotional and Stress-Induced Eating this Holiday Season
Date posted: November 1, 2011
Author of The Complete Idiot’s Guide to Hormone Weight Loss, Alicia Stanton, MD, offers tips to reduce emotional eating
Enfield, Conn. (November 1, 2011) – The holiday season is meant to be a time of joy, but for some it can be stressful. There’s so much to do and never enough time to do it, and money is tighter than ever for many people. It’s enough to stress out even the calmest personalities and trigger emotional eating. To avoid this annual trap, Alicia Stanton, MD, leading hormone health expert and author of The Complete Idiot’s Guide to Hormone Weight Loss, provides some tips to regain control of eating habits and manage stress during the holidays.
“Stress wreaks havoc on our cortisol and insulin levels, which is why during stressful times our bodies crave sweet and starchy foods,” said Stanton. “People who are normally restrained eaters are more likely than others to eat more during times of stress. Stress eating is a way to soothe or suppress negative emotions, but it can really derail weight loss efforts.”
Dr. Stanton offers these tips for combating stress eating:
- Tame your stress – if stress contributes to your emotional eating, try a stress management technique like yoga, meditation, etc.
- Check to see whether you’re really hungry – Is your hunger physical or emotional? If you ate recently and your stomach is rumbling then you’re probably not really hungry. Give the craving a little time to pass.
- Keep a food diary – Writing down what you eat, when you eat, how much you eat and how you’re feeling when you eat, may show a pattern over time revealing your connection between mood and food.
- Get support – You’re more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or join a support group.
- Remove temptation – Don’t keep supplies of comfort foods in your home if they’re hard to resist. And if you are feeling stressed or sad, postpone your trip to the grocery store until you’re sure that you have your emotions in check.
- Don’t deprive yourself – Let yourself enjoy an occasional, small treat to help curb cravings.
- Get enough sleep – If you’ve tried self-help options, but still can’t get control of emotional eating, consider therapy with a professional mental health provider.
Using the Glycemic Index to Balance Hormones
Date posted: October 4, 2011
The next Hormone Weight Loss Principle I’d like to discuss is Eat Right. More specifically, how we can use the glycemic index to balance our hormones.
The speed in which carbohydrates are converted into blood sugar is one of the determinants for whether or not a food promotes hormone balance or imbalance and whether the food increases or decreases the risk for disease. The glycemic index is a system of measuring the conversion speed of individual carbohydrate foods and the rate at which they increase your blood sugar.
The more rapidly a food is absorbed and converts to glucose, the faster and higher it raises the level of blood glucose. Foods ranking low on the GI index do the best job of keeping blood sugar level stable, but that doesn’t mean you can never eat foods with a higher GI ranking. You can lessen the impact of eating a high GI food, like pasta, by combining it with low GI foods like vegetables, protein, fat and fiber, since those all slow down the body’s absorption of the sugar from the pasta.
Here is a list of some popular foods and where they fall on the GI Index:
• Most vegetables are almost 0 GI
• Root vegetables, except potatoes, are usually low to medium GI
• Potatoes generally have high GI
• Fruits from northern and Mediterranean climates are low GI
• Fruits from tropical climates tend to be medium GI
• White and whole wheat breads are both high GI in any form
• Sourdough breads have a low GI because acidity slows down digestion
• Dense breads made with whole grains other than wheat and dough made with spelt flour have a low or medium GI
• Acidic ingredients, such as balsamic vinegar used to dip bread, will reduce the GI
• Nuts and seeds are low GI
• Brown and white rice are high GI
• Basmati rice is medium GI
• Quinoa and pearled barley are low GI
• Sweetened sodas and sugary drinks are high GI
• Beans and legumes, such as lentils and peas, are very low GI
How Toxins Make Us Gain Weight
Date posted: September 21, 2011
This week, the hormone weight loss principle I’d like to focus on is “Eliminate Toxins.” This one is important because I don’t think people realize all of the environmental toxins we come into contact with every day. In addition to contributing to weight gain, they are dangerous to our overall health.
Toxins destroy our hormone balance and often act as endocrine disruptors – substances that change the way our hormones usually work. Toxins can be found in many places in our homes and disrupt our hormones in many ways. They may increase, decrease or change the activity of a hormone by mimicking it, blocking it, changing the amount of hormone that is produced or changing the speed at which the hormone works. The hormones most often affected are estrogen, thyroid, testosterone, cortisol and insulin. But since hormones all work together, a problem with one has a domino effect on the others.
Here are a few toxins you should be aware of and how they can lead to weight gain:
- Phthalates – Included in the ingredients found in many scented air fresheners, candles, detergents and beauty products. These toxins are known to reduce testosterone and females can see reduction in muscle mass that contributes to weight gain.
- Bisphenol A, or BPA – Found mainly in the lining of canned goods and in plastic bottles, is known to increase estrogen as well as insulin levels. More insulin in the body leads to insulin resistance and that means your body won’t utilize your blood sugar properly.
- Pesticides – Sprayed on crops, pesticides end in our food and drinks and therefore our bodies. Many researchers believe that pesticides in food increase risk for insulin resistance, metabolic syndrome, diabetes and obesity.
- Artificial sweeteners – These are worse than sugar because they are man-made chemicals and linked to many possible side effects including low thyroid (which can contribute to further weight gain).
- High Fructose Corn Syrup – Causes changes in the liver by increasing the amount of glucose or sugar it absorbs, making the liver hungry for more sugar. This process accelerates insulin resistance and obesity, and it leads to resistance of the hormone leptin, which helps control the appetite.
- Hydrogenated oils – Also called trans fats, may seem good for you since they come from soy, but aren’t! They are manufactured in laboratories into toxic foods that are not recognized by the body. They are dangerous to metabolism, increase cholesterol levels and increase risk of insulin resistance.
- Refined sugars and carbs – These foods are quickly absorbed into the bloodstream causing a rapid increase in blood sugar and high demand for insulin. During the refining process, grains lose their fiber, vitamins and minerals, so you’re left with a food with minimum nutritionals value.
Many people with high levels of toxins in their body are obese. This is because toxins are stored in the fat cells and as you accumulate more and more toxins in your body, more storage space is needed and your body holds on to the fat cells. Keep this in mind as you’re losing weight, because as you lose fat, you may release some of these toxins, so it’s important to drink plenty of water to flush your kidneys of these toxins and continue the weight loss.
Hormone Weight Loss Principle: Enlist the Help of Others
Date posted: August 31, 2011
In my forthcoming book, The Complete Idiot’s Guide to Hormone Weight Loss, I outline seven principles to losing weight by putting your hormones to work for you. Here is one of those principles, Enlist the Help of Others.
Having a partner to help with your diet and fitness goals keeps you on track and leads to successful, long-term weight loss. Studies have shown that people with emotional support during the time of weight loss and after are more likely to not only lose weight, but keep it off as well, and those who go it alone are twice as likely to fail in their efforts.
A Gallup Poll conducted for USA TODAY and Discovery Health of 769 Americans, ages 18 and older, who have tried to lose weight shows:
- 68% say their circle of friends and relatives has done more to help than hinder their efforts to slim down.
- 88% say they’ve been complimented on their successes when they’ve been able to drop pounds.
- 57% say it would be helpful to them to partner with a friend or relative when trying to lose weight
If you have tried and failed at losing weight, you are in good company. Up to 95 percent of dieters fail within a year and more than 70 percent of gym-goers quit in less than 90 days. Often, it seems easier to just give up or try the next fad diet again and again. This can lead to a sense of failure, increased stress levels and further hormone imbalance with weight gain. The truth is, having a partner will lead you to better weight loss success as well as improved health as compared to trying it on your own and running the risk of failing. Accountability is key to ensuring your weight loss efforts stay strong, sensible and successful. You are more likely to let yourself down than a partner, so losing weight really does take a village!
Reader Question About DHEA and Energy Levels
Date posted: August 23, 2011
A male reader recently wrote Dr. Stanton for advice on DHEA and how to help his energy levels.
Q. I’ve started taking DHEA. I used to take 7 keto DHEA and it helped me get rid of ice cold feet…so I figured it helped my thyroid. I don’t feel the energy effects of co enzyme q 10 anymore. What could be my problem? Also brisk 20 minute walks are not helping my energy anymore, do you have any suggestions that would be helpful thru your newsletters for men?
A. The 7-keto DHEA you have been taking may be helping you by supporting your adrenal glands. Your adrenal glands produce DHEA and cortisol which are part of your “fight or flight” response. I you have had stressors of any kind (emotional, physical such as an injury or surgery, food allergy, etc) it can tax your adrenal glands. This can produce fatigue, difficulty concentrating, weight gain, low libido and a number of other symptoms. Your adrenal and thyroid glands are closely connected so, by supporting your adrenals, you may have helped your thyroid which would have improved your cold feet.
The reason the CoQ10 and brisk walks may no longer be “working” is that your adrenals may need even more support. I would encourage you to continue the CoQ10 and walks. However, you may want to consider hormone testing to evaluate your adrenals (www.ZRTLab.com) and see if they need more support.
Sincerely,
Alicia Stanton, MD
If you have a hormone health question for Dr. Stanton, email info@draliciastanton.com.
What is the Connection Between Hormones and Breast Cancer?
Date posted: August 12, 2011
There is a great deal of confusion regarding the connection between hormones and breast cancer. I believe that breast cancer can be related to an imbalance between hormones such as estrogen, progesterone and testosterone. As I have said before, many things can lead to these imbalances such as stress, poor diet, lack of exercise and toxin exposure. One of the interesting experiences I have had since my breast cancer diagnosis is wondering what I “did wrong” to develop breast cancer. I have realized that it is an exercise in futility to beat yourself up over “how” you get something like this; you just move forward and optimize as many parts of your life as you can.
Another interesting thing about breast cancers is that there are different types. Breast cancers are typed by what hormone receptors they express. Some breast cancers express estrogen receptors (known as estrogen receptor positive). These are the breast cancers that are sensitive to estrogens and women with these types of cancer should reduce their estrogen exposure. Other breast cancers express receptors to the hormone progesterone and to HER2 receptors. In normal, healthy breast cells, HER2 receptors receive signals that stimulate their growth. With too many HER2 receptors, however, breast cancer cells grow and divide too quickly. Depending on the receptors expressed, the breast cancers can be classified as positive or negative for estrogen, progesterone and HER2. Treatment options are based on which receptors are positive on the breast cancer cells.
Approximately 10-20 percent of breast cancers do not express any of these receptors. They are known as triple negative breast cancers (TNBC). This is the type of breast cancer I have. It is not hormonally sensitive (so I could take hormones if I needed them). These types of breast cancers tend to occur in younger women (under the age of 40 or 50), black and Hispanic women and women with genetic mutations such as BRACA 1 and 2. Some of the main issues with triple negative breast cancers are that they are harder to treat and more aggressive. However, there are many therapies that show promise in treating TNBC and it is a very hot area of cancer research. I have an amazing team in my corner and am positive that I will overcome this challenge and be around to share information with you for decades to come.
My Planned and Unplanned Summer Adventures
Date posted:
What Took America from Fit to Fat
Date posted: July 28, 2011
The annual U.S. obesity report issued by Trust for America’s Health and the Robert Wood Johnson Report came out this week and some of the findings are downright shocking. For instance, adult obesity rates rose in 16 U.S. states over the past year, and NOT ONE state decreased. Twelve U.S. states now have obesity rates above 30 percent, versus just one state four years ago. With a direct and indirect cost of $147 billion annually, obesity is anything but just an aesthetic issue. Obesity is a cost to our personal health and our health care system.
Dr. Joseph Mercola, a New York Times best-selling author and osteopathic physician, posted some comments to this report on his Web site , which align with many of the points I make in my books about the causes of hormone balance and weight gain. Dr. Mercola mentions that severely restricting carbohydrates (sugars, fructose, and grains) and increasing healthy fat consumption are the two keys to curb out-of-control obesity.
Dr. Mercola points out that fats, even saturated fats, provide a concentrated source of energy that is far more ideal than carbohydrates. The only really dangerous fat out there is trans fat. Saturated fat is the preferred fuel for your heart and fats slow down absorption of your meal so that you feel satiated longer.
So how is fructose causing America to be overweight? Dr. Mercola explains how it tricks your body into gaining weight by fooling your metabolism, as it turns off your body’s appetite-control system. Fructose doesn’t appropriately stimulate insulin, which in turn does not suppress ghrelin (the hunger hormone) and doesn’t stimulate leptin (the satiety hormone), which together result in eating more and developing insulin resistance. And as I have pointed out many times, insulin resistance leads to hormone imbalance and is the underlying cause of type 2 diabetes, heart disease and many cancers.
I have a feeling it will take awhile for the food industry to come around, so it is up to you to take control of your diet. The easiest way to cut back on fructose is leaving the sugar-laden processed foods on the shelf.
Eating Well but Weight Still Creeping On? Pay Attention to Portion Sizes, Snacking
Date posted: July 14, 2011
Two disturbing news items about adult obesity in America have come out this month that should encourage us to re-examine the kind and amount of food we consume each day. The first is the just-released report F as in Fat: How Obesity Threatens America’s Future 2011 from the Trust for America’s Health and the Robert Wood Johnson Foundation. According to the report, the obesity rate in America continues to rise, and 16 states saw an increase in the percentage of obese citizens within the past year alone. Every state with the sole exception of Colorado now has an obesity rate of over 20%, and twelve states – mostly in the South – have obesity rates exceeding 30%.
The costs of the obesity epidemic – to our individual health as well as our nation – are monumental. Policymakers are calling on everyone from the medical community to the food and beverage industry to help reverse this public health crisis.
How is it that we’re getting fatter and fatter despite the constant barrage of information about diet, exercise, and healthy eating habits?
One clue can be found in another study released this week from researchers at the University of North Carolina at Chapel Hill. The study, which examined US population and diet data dating back to 1977, looked at the contributions of the energy density of foods, number of eating occasions and portion sizes over time. It was discovered that the average American today consumes about 570 more calories each day than back in 1977. Without any commensurate increase in daily activity to burn those extra calories, that could translate to up to a pound a week in weight gain!
Dr. Barry Popkin, lead author of the study, concluded that larger portions and more frequent snacking are major contributing factors to the increase in our daily caloric intake. “First, the food industry started ‘super sizing’ our portions, then snacking occasions increased and we were convinced we needed to drink constantly to be hydrated,” Dr. Popkin explains. “This study shows how this epidemic has crept up on us. The negative changes in diet, activity and obesity continue and are leading to explosions in health-care costs and are leading us to become a less healthy society.”
So even if you’re making positive changes to your diet and eating well- balanced, nutrient dense foods, the amount of food you consume and the calories you burn up each day will determine your ability to maintain a healthy weight. What can we conclude from all this? Nothing you haven’t heard before: Move more, eat less.
Relieving Hot Flashes this Summer
Date posted: June 30, 2011
Last week marked the official start of summer, as if you weren’t hot enough. If you’re experiencing hot flashes, the summer heat probably isn’t giving you any relief, but below is a list of tips that might help relieve your pesky hot flashes.
- Keep cool. Any slight increase in your body’s core temperature can trigger a flash. Keep your air conditioner flowing and your ceiling fan turned on to lower the room temperature. When you feel a flash come on, sip an ice cold drink. In hot weather, wear all cotton clothes to allow your skin to breathe.
- Avoid dietary triggers. Hot and spicy foods, caffeinated beverages and alcohol can all trigger hot flashes. If your hot flashes seem worse after consuming these foods, eliminate the offender and see if the flashes diminish.
- Herbal and dietary supplements such as black cohosh and Vitamin E have been shown to reduce the occurrence and severity of hot flashes and night sweats.
- Exercise at least 30 minutes every day. Walk, ride a bicycle, run or do some other activity, but don’t exercise within 3 hours of going to bed to help prevent night sweats.
- Speaking of bedtime, eliminate hot showers or baths before bed.
- Relax with yoga, meditation, abdominal breathing or other stress-reducing techniques.
- Quit smoking. Yet another reason to stop smoking: research has shown that smoking increases the occurrence of hot flashes.
- If your hot flashes are really severe and don’t seem to be getting better with these lifestyle and dietary adjustments, you may need more assistance. Speak to your doctor about taking natural progesterone as it has been found to provide relief for hot flashes and other menopausal symptoms.
I hope these changes provide you with some relief. Here’s to keeping cool and enjoying your summer!
Top Summer Superfoods – Get Them in Season!
Date posted: June 19, 2011
Summer is a great time to put superfoods center stage in your diet. Superfoods are designated as such because of their powerful antioxidant content and disease-fighting properties.They help boost immunity, reduce your risk of heart disease and cancer, and contribute a host of health benefits to protect and strengthen your system. Here are a few superfoods that are in season now or make especially good additions to your diet during the warmer months:
Blueberries. Blueberries are in season right now, and if you can find them, make a beeline for the tiny wild ones. These little blue powerhouses are packed with antioxidants and polyphenols, plus heaping doses of potassium and vitamin C. Wild blueberries are even more potent sources of antioxidants than their conventionally grown cousins, and are readily available in the freezer section of most health food stores and supermarkets. Toss some of these on your cereal or in your morning smoothie, eat them out of hand, or combine them with other fresh berries for snacks and desserts. When possible, opt for organic to avoid pesticide residue or be sure to rinse very thoroughly before eating.
Beans. Humble, inexpensive beans are versatile nutritional superstars. Red, kidney, pinto and black beans are tops in total antioxidant capacity, so be sure to include plenty of these beans in salads, spreads, and side dishes all summer long. Dried are best, so soak a few bags of beans in cold water overnight and then cook up a batch to use all week. Dress them up with herbs and vinaigrettes for a cold side dish, sprinkle them on tacos and salads, or whiz them in the food processor with your favorite seasonings for a tasty alternative to chick pea hummus. (Hummus, by the way, is fine, too!).
Wild Salmon. Gorgeous, deep pink or coral colored wild salmon can be found fresh in most supermarkets from June – August. Wild Salmon is superior in every way to farm raised in terms of taste and nutritional benefits. It’s an excellent source of Omega-3 fatty acids, which help keep your heart healthy and your skin glowing. Wild salmon also delivers healthy amounts of vitamin D and selenium, a mineral that is increasingly linked to optimal brain function and also protects your skin from the negative effects of sun exposure. Grill it, broil it, poach it – however you prefer to enjoy this delicious fish, be sure to consume lots of it!
Tea. Green or black, be sure to drink lots of freshly brewed iced tea to keep you cool and hydrated and amply supplied with antioxidants all summer long. Green tea has a slight advantage in terms of antioxidant content over black, but both pack an admirable free-radical busting punch. Be careful not to go overboard since both green and black teas contain caffeine, and make sure you choose small amounts of healthy, natural sweeteners or fruit juices if you prefer your tea on the sweet side. Adding spices such as ginger and herbs like mint give a nutritional and flavor boost to plain tea. Go ahead and experiment with your own concoction!
Sunflower Seeds. Heading to the ballpark or an air conditioned movie theater to escape the summer heat? Bring along a big bag of sunflower seeds (in the shell) for everyone to enjoy. Sunflower seeds are fun to eat and can keep your mouth occupied for a long time without delivering as many calories as the shelled variety. These little seeds are loaded with vitamin E, a powerful antioxidant, heart healthy Omega-3 fats, and bone building phosphorus and B vitamins.
Getting these foods into your diet each day isn’t hard and will help keep you in top form all summer. Happy Father’s Day to all the dads who make our lives that much more special.
Restoring a Sense of Calm and Balance
Date posted: June 11, 2011
Summertime, and the living is easy, right? Or so we’re told. But for many of us, this has been a more stressful time than usual. Tornadoes and wicked storms have been devastating many parts of the country, and watching scenes from Joplin last weekend made us all heartsick. Tornadoes ripped through the town next to mine a few days ago, wreaking havoc on homes and businesses I visit all the time. Adding fears about how to protect your home and family from situations over which you have little control to an already high stress load can take a toll on your health. And while stress reduction is a theme we address often here, I think it makes sense to offer a few more tips for restoring a sense of calm and balance:
- Regain your sense of control. Some of the most common stressors are triggered by a sense that we’ve lost control of something. Beating yourself up over money worries, time management issues, poor eating habits, or work challenges can become habitual and contribute to poor self worth. Empower yourself by working on one challenge at a time, and forgive yourself for letting the other things slide. For example, if poor eating is an issue, write down what you plan to eat tomorrow (three healthy meals plus two snacks). Prep-make whatever you can the night before, and keep it simple. Tick off all the healthy things you’ve consumed as you move through your day, and praise yourself each time. Not having to think about food gives you a sense of freedom and the ability to focus on other tasks, and keeping your focus on one day at a time helps you avoid feeling overwhelmed.
- Claim at least 15 minutes for yourself every day. Schedule time on your calendar each day to do whatever you want – go for a walk, sit in a quiet spot to meditate, or grab a magazine and curl up in your favorite chair. Make sure everyone in the family knows you are “off the clock” for at least 15 minutes and expect no interruptions. Enjoying some daily “me time” is one of the most important gifts you can give yourself, and helps you get into the habit of making sure you get to be your number one priority at least once every day.
- Have sex! Way too many Americans who are married or in relationships don’t make time every day to reconnect with the person they love. Complaints of being too tired or too stressed out are common excuses people make – and then suddenly months and even years roll by without their having been intimate with their partners. This, of course, is not healthy and can add tension to a relationship. But couples who make regular sex a priority enjoy a host of health benefits – with stress reduction topping the list. Check out WebMD’s rundown of the top 10 health benefits here.
Remember that stress is something all of us have to live with. Learning how to manage stress instead of letting it manage you is key. Got great tips for managing stress? Share them with us by posting a comment!
Dealing with Stress in Times of Uncertainty
Date posted: May 16, 2011
Lately a lot of events have taken place across the world that could leave anyone, even the most laid back person, a little on edge. Earthquakes, tornadoes, the war on terrorism; and if that isn’t enough, hurricane season is right around the corner. Having anxiety in times of uncertainty is understandable, but worrying about things you have no control over isn’t doing any service to you either. Below are some techniques that can help you deal with stress in times of uncertainty. These will keep you physically and mentally healthy.
Deep Breathing Technique – You can do this anywhere (traffic, a tense meeting) and you don’t need any equipment. Take a deep breath through your nose to the count of six. Make sure that your belly distends so the air goes all the way into the base of your lungs. Hold the air in for a count of six. This allows the oxygen to go through your body. Release the air through your nose for a count of six. Repeat 4 to 6 times, at least 3 times per day.
Pay close attention to what is bothering you, and then ask yourself – “Is this my business, someone else’s business or God’s business?” If it is something you truly have control over (taxes), decide what you can do to alleviate the stress and do it. If it is someone else’s business (a relative’s drug problem), let them handle it. You might ask if there is anything you can do to help. However, if it’s not yours to handle, don’t try to. Lastly, if it’s God’s business (hurricane, terrorism), realize that there is nothing you can do to control it and that worrying about it won’t improve the situation.
Preparation – You can’t control events like terrorism or natural disasters that are out of your hands, but you can prepare for them. Have a home kit of supplies in case of a disaster or emergency – water, batteries, radio, food, etc. Pick a place for your family to meet in case phones are out of service.
Know your sources of stress – One of the first things that you need to do when you begin thinking about stress management or stress reduction is to appreciate what creates stress in your life. One way to do this is to get out a piece of paper and write headings that correlate with various aspects of your life: your home life, your job, your family, your relationships, your hobbies, etc. Under each heading, write down the things that create stress for you whether it’s your boss, your commute, not feeling satisfied at work, a family issue or any number of other things. In order to start creating solutions, you have to truly understand what the problems are. As your problems and stressors become clearer, it will be easier to set goals and establish boundaries that will reduce your level of stress.
Gratitude Journal – It is impossible to feel stress and gratitude at the same time. When you stop focusing on what you don’t have and start focusing on what you do have, you will immediately feel more peaceful. That is the beginning of your attitude of gratitude. As you continue to write in your gratitude journal, the attitude of gratitude will become natural to you and you will experience less stress in your life and more freedom. There is no specific way that you have to write in your journal. You can write long descriptive paragraphs about your activities of the day and what you appreciated about them. You could make a journal that just lists the things your grateful for a year, choose a preset number or leave it open to write as much or as little as you want that day. Your main goal is to be in a state of mind that reflects gratitude as you write in your journal. The best way to be successful in keeping a journal is to create a schedule and stick to it. The more often you write in your journal, the more likely you are to continue doing so.
The Hormonal Impact on our Skin
Date posted: May 11, 2011
Did you know that our skin is an organ in our body that depends on hormones too? The skin has three layers; the dermis, epidermis and subcutis. Cells within these layers actually have receptors for the hormones estradiol, progesterone, testosterone, human growth hormone (HGH), thyroid, melatonin and Vitamin E. This is why hormone imbalance in our bodies can show up in our skin.
Estrogen provides the skin with a number of benefits including improving inflammatory skin disorders and protecting against skin photo-aging from the sun. It has the ability to protect from free radical damage similar to antioxidants like vitamins C and E. Estrogens help to build up the dermis by increasing cell division and growth of the skin. They also hydrate the dermis and epidermis which makes the skin look fuller and reduces wrinkle depth. There are variations in skin thickness consistent with the variation in our hormones during the menstrual cycle. During menopause, as estrogen levels drop, your skin becomes thinner, drier and less firm with an increase in number and depth of wrinkles.
Progesterone is considered the hormone of wisdom. It tightens connective tissue by remodeling collagen, the tissue that supports our skin structure. Progesterone also stabilizes and regenerates the epidermis which keeps skin looking younger. On the other hand, testosterone is known as the hormone of power. It tightens skin structures, stimulates the breakdown of fat and strengthens the collagen strands that support the skin. This stabilizes the connective and fat tissues within the skin which creates a firmer looking skin.
So what can you do to protect and improve your skin? Start with a well-balanced diet supplemented with a quality multi-vitamin. The B vitamins are also good for healthy skin. Quit smoking! Use skin products that contain vitamins A and C for their antioxidant effects and creams with collagen help firm the skin. Use a high quality daily sunscreen or moisturizer with an SPF of at least 30. Stress can lower your body’s estrogen, progesterone and testosterone so try to unwind a little bit. Get some sleep! And of course, hydrate your skin by drinking lots of filtered water.
Fat is Your Friend
Date posted: April 20, 2011
You’re probably thinking right now, what?! Fat is our friend – since when? This statement comes as a shock because for decades we’ve been told that fat is bad and that low fat is the way to go.
The hype around low fat diets first began in the 1960s. By the 1980s low-fat foods were widely promoted as healthy options and America jumped on the bandwagon. We started eating more processed foods and refined carbohydrates like pasta, rice cakes, cereals, bagels and other baked goods. But to appeal to taste buds, low-fat foods compensated with refined flour and sugar, which has triggered a host of health problems including obesity and diabetes.
Now we know that one of the most basic links between diet and hormones is this: consuming too much refined flour and sugar disrupts hormonal balance by increasing insulin demand. Chronically high levels of insulin contribute to insulin resistance which leads to fat storage. However, eating fat does not trigger the release of insulin. And, contrary to popular belief, eating fat does not cause you to store fat. Healthy fats are necessary for cell function, reduce inflammation, help balance hormones, reduce the risk for heart disease and diabetes, support healthy function of the brain and nervous system and protect against mood swings and depression.
You know about the healthy sources of fat like fish, nuts and olive oil, but here some other sources of fat that you’ve probably cut out, but really aren’t necessary to:
- Avocado – yes, avocadoes are high in fat, but high in healthy, monounsaturated fat. Avocadoes have shown to reduce cholesterol.
- Egg yolks – stop throwing away your egg yolks and stop eating just the whites. Egg yolks are the richest source of choline, which boosts brain function and reduces inflammation. Eggs also promote weight loss and protect eyesight.
- Milk – it’s okay to have some fat in your milk. You don’t have to limit yourself to just skim milk. Studies have shown that drinking whole milk may be better for building muscle and both – skim or whole – improve cholesterol levels.
- Red meat – red meat does have health benefits and you don’t have to cut it out entirely. Stick with leaner meats of beef and try to go for grass-fed beef when possible, but it is okay to consume red meat. And don’t forget about other red meats like venison and bison, which are naturally leaner than the cow.
- Butter – while a healthy oil is a better alternative, I’d rather you use real, unsalted butter than margarine. Margarine has trans fat, which is much worse that the saturated fat found in butter. You can incorporate butter or other healthy oils such as organic ghee (clarified butter) into your meals.
Now I don’t want you to think all fat is good – because it isn’t. You want to focus on high-quality fats, eat saturated fat in moderation and avoid trans fat at all costs. Trans fat is man-made and the human body has absolutely no physiological need for it. So if you see “partially hydrogenated” oils or shortening listed on an ingredient label put that item back on the shelf and walk away.
Dr. Stanton’s Upcoming Speaking Appearances
Date posted: March 31, 2011
Today, Dr. Stanton is speaking at the Connecticut Women’s Conference on a panel about Women and Vitality. In the next coming months, Dr. Stanton will be travelling all over North America, and even a trip to Germany, to speak at various medical and business conferences. Here’s a sneak peek of her schedule:
April 1-2 Toronto, Ontario for PCCA (physicians and pharmacists)
April 7-9 Orlando, FL for A4M (physicians)
May 2 Las Vegas, NV for Raymond James (financial professionals)
May 7-8 Frankfurt, Germany for Receptura Pharmacy (European physicians)
If you have a group that would be interested in having Dr. Stanton speak, please email info@draliciastanton.com for more information.
A New Way to Exercise to Improve Hormone Balance
Date posted:
When it comes to exercise, it is usually recommended that we partake in 30-40 minutes of cardio alternated with strength training sessions. However, studies are showing that interval training and strength training using complex, functional movements, rather than isolated movements, provides better fitness results in better hormone profiles.
A functional movement is one that mimics the nerve and muscle patterns that we use in everyday life. One of the benefits is that they create a high neuroendocrine response, which means they are helpful in boosting the hormones that we want boosted, such as testosterone and natural human growth hormone.
Today, I’d like to pay particular attention to a form of exercising called Tabata Exercises. Named for Dr. Tabata of the National Institute of Fitness and Sports in Japan, Tabata Exercises consist of intermittent training using 8 sets of 20 seconds at maximum intensity and then rest for 10 seconds between each bout. Dr. Tabata found that this high intensity intermittent training improved both anaerobic and aerobic supply systems significantly. And what is really great is that within 4 minutes you get an incredibly intense workout. I often use this method with squats, sit-ups or pushups, but you could do it with almost anything; sprinting, rowing, cycling, pull-ups, jump rope, etc.
These short bursts of exercises, followed by 10 seconds of rest allows the body to recover and doesn’t put too much strain on cortisol.
How Poor Sleep Effects Our Health, Hormones and Weight
Date posted: March 15, 2011
In this country, it is normal for us to work at least 10 hours a day, try to exercise a few hours a week and try to get by on 5-6 hours of sleep a night. We use alarm clocks, coffee, chocolate, soda, energy drinks and many other tricks to help us “push through” the fatigue and get on with our day. Does this sound like you?
What you don’t know is how exceedingly important sleep is and how not getting enough sleep can cause us to gain weight. Just one or two nights of missed or inadequate sleep are enough to make you as insulin resistant as a Type II diabetic! While adequate diet and exercise can help, your physiology will never be normal without enough sleep. At the end of the day, neglected sleep or poor sleep quality is a significant stressor to your body. It compromises your immune system, reduces your memory and makes you gain weight.
In addition to insulin, two other important hormones related to sleep and weight gain are melatonin and prolactin. Known as the “hormone of darkness,” melatonin is secreted in darkness, at night and tells the body it is time to sleep. Prolactin is critical to our immune systems and one of our first lines of cancer defense. Research shows that longer periods of sleep with increased melatonin production enhanced immunity. Long nights also produced higher levels of prolactin. If we get less sleep at night, more prolactin is produced during the day. And if prolactin is secreted during the day, it leads to autoimmunity and carbohydrate craving.
If you put together the imbalance between insulin, cortisol, prolactin and melatonin, you have a recipe for disaster. The biggest problem with short night sleep is that insulin will stay higher in the dark when it should be flat and cortisol falls so late it will come up normally in the morning. This is the reversal of your normal hormone rhythms. You’re supposed to wake up with high cortisol in the morning to deal with the stress of the day and a low insulin so you’re hungry. However, with reversed hormone rhythms it is easy to skip breakfast because your insulin is high and you’re not hungry. The reversal also causes melatonin and prolactin to be too high in the morning and throughout the daylight hours making it difficult to concentrate. By 3:00 in the afternoon you crave carbohydrates, get inpatient and have even more trouble concentrating.
Now do you see why getting enough sleep is so important? It’s more than just resting. It recharges your body, controls appetite, supports the immune system, balances hormones and improves concentration.
Feel the Love this Valentine’s Day; Increase Libido and Desire
Date posted: February 11, 2011
With Valentine’s Day just a few days away, I thought I would focus this week’s article on libido issues and how you can increase libido and desire for a more fulfilling love life with your Valentine. Testosterone is considered the “life force hormone” as it supports sex drive and sexual function.
The most significant testosterone robber is a large waist, which leads to low sex drive, erectile dysfunction, depressed mood, sleep disturbances, lethargy and diminished physical performance. Weight gain also accelerates decline in testosterone levels.
For many men, erectile dysfunction can be resolved with weight loss, instead of medications. So, put away the Viagra and start the following regimen to improve your libido.
- Manage stress – excessive demand for cortisol limits testosterone production and over time, leads to increased belly fat, further reducing testosterone levels.
- Proper diet – too much sugary and starchy foods will spike blood sugar, which is a form of physical stress triggering excess production of cortisol and then we’ll end up with the scenario mentioned above.
- Physical activity – even just daily walks will help get your testosterone levels up and maintain other hormones at healthy levels.
- Sleep – getting enough sleep is a prerequisite for maintaining optimum testosterone production.
- Saw Palmetto – Native Americans used berries of the saw palmetto to boost libido and today it is available as a dietary supplement for prostate health.
Of course, a healthy lifestyle also has more significant benefits to your overall health since low testosterone is associated with heart disease, diabetes, Alzheimer’s disease and prostate cancer. But if increasing libido is what gets you on the path to health, I’ll take it.
Five Supplements Good for Heart Health
Date posted: February 6, 2011
Here is my list of five supplements that make good additions to a heart healthy regimen. Combine these with a proper diet and exercise:
- B complex – this is very important in many of the reactions that produce energy in your body (including your heart). B vitamins have also been shown to reduce homocysteine, and high homocysteine is correlated with an increase in heart disease.
- Omega 3 – slows the build up of plaque in the arteries. Recommended if you have high triglycerides or family history of heart disease. Good sources are oily fish like salmon, tuna and mackerel.
- Vitamin D – a deficiency in Vitamin D is associated with increased cardiovascular risk. If you don’t get much sun take a daily supplement. Dairy products and oily fish are also good sources.
- Coenzyme Q 10, CoQ10 – increases heart contractility, the performance of cardiac muscles. Recommended especially if you have hypercholesterolemia or on statin drugs because statin drugs reduce the body’s production of CoQ10.
- Garlic – this is known to decrease triglycerides and reduce total cholesterol. You can take it in a supplement form or add it to your food.
How Low Testosterone can affect the Heart
Date posted: February 3, 2011
There are a lot of factors to take into consideration when keeping your heart healthy – diet, exercise, family history. New research suggests you might also want to keep an eye on your testosterone levels.
Over the last decade, a large body of literature has emerged suggesting that a link exists between androgen deficiency and cardiovascular disease. It has been concluded that testosterone levels are consistently lower in men with cardiovascular disease.
A number of other studies have suggested that reduced testosterone levels are also associated with increased total cholesterol and increased low-density lipoprotein cholesterol (LDL). Testosterone replacement therapy for androgen deficiency reduced total cholesterol and low-density lipoprotein cholesterol. Lower testosterone levels in aging are also associated with elevated triglycerides and increased risk for insulin resistance and diabetes.
So what are some ways you can elevate your testosterone levels?
- Lose the belly fat. Excess weight around the midsection leads to more estrogen, less testosterone.
- Lift weights. Training your muscles by lifting weights has shown to increase testosterone and your natural production of growth hormone.
- Make nuts your snack of choice. Monounsaturated fats help raise testosterone. Good sources are nuts, organic peanut butter, canola oil and olive oil.
- Don’t overtrain. Yes, lifting weights is good for raising testosterone, but you also must give your body adequate time to recuperate. Get eight hours of sleep and never train the same muscles two days in a row.
- Don’t binge drink. Alcohol can cause a reduction in your testosterone production and the higher levels that occur with binge drinking make it worse.
Also, keep a good eye on your testosterone levels by having your physician test them periodically. If your levels are too low and you have symptoms of low testosterone, you may want to speak with your physician about prescribing bioidentical testosterone to fit your needs.
The Toxin-Weight Loss Connection
Date posted: January 13, 2011
Environmental toxins in our food and everyday household and beauty products not only impact our health and hormones, but they can also impact our ability to lose weight. We’ve already discussed how some toxins can mimic our hormones, which prevents our bodies from using our hormones as well as make hormones, but what you might not know is that all this exposure to toxins confuses our metabolisms.
Additives and processed foods with refined sugars and high fructose corn syrup strain our livers and interrupt our detoxifying systems. These additives as well as hydrogenated fats, preservatives and artificial sweeteners do not contain any nutrients; therefore they add empty calories and create a hormone imbalance. Pesticides in our food are stored in our fat tissue, which poisons our metabolism and prevents weight loss. On top of it all, processed foods increase inflammation in our bodies, which increases demand for cortisol and creates a hormone imbalance with progesterone, estrogen, testosterone, DHEA, insulin and thyroid.
Toxins found in products we use everyday like Bisphenal A, parabens, phthalates are endocrine disruptors and can impact weight loss in a number of different ways. BPA acts like estrogen and contributes to weight loss. Phthalates work against testosterone and are connected to obesity and insulin resistance. If you’re insulin resistant your body stops using sugar as energy and stores it as fat.
By switching to a whole food diet, filtering water, avoiding processed foods and using products that are organic and/or fragrance free, you can reverse the effects these toxins cause. Your liver and thyroid will function normally, which will restore hormone balance, increase your metabolism, burn more fat and your liver will be clear to release toxins from fat cells so further weight loss is possible.
New Year, New You
Date posted: January 7, 2011
The New Year is upon us, but instead of setting drastic resolutions for yourself, how about making small changes to your diet that will help balance your hormones and improve your overall health? First of all, don’t set a number for the amount of weight you want to lose. Instead make a resolution to eat healthier and measure your success by the way you feel. Do you have more energy? Are your hot flashes getting better? Are you more focused at work? Are you sleeping better at night? Has your libido increased?
Here are some general guidelines to help get you on track this new year so you can feel like a whole new you:
- Drink water! – Water is very important for our bodies to detoxify all the toxins that are stored in our fat. Drinking a glass of water prior to a meal can also help you eat less.
- Plan your meals in advance, even snacks – If you know what you’re going to eat when you’re hungry the less likely you’ll stand in front of the fridge or pantry trying to find something. This is when “less than optimal” foods may enter your mouths.
- Record what you eat – This helps you lose weight by showing food patterns, monitoring areas of improvement and tracking progress.
- Eat breakfast – Breakfast is important because your body needs to restore the fuel it lost during the night. If you don’t eat breakfast your body won’t have fuel to work with and your body sees that as a stressor and your cortisol levels will rise.
- Eat every 3 hours – Small, more frequent meals provide a consistent input of fuel, which won’t trigger an increase in cortisol demand and reduce your metabolism due to lower thyroid hormone.
- Don’t drink your calories – Sodas (even diet), fruit juices, sports drinks, sweet tea, and specialty coffee drinks should be replaced with water, seltzer water, green tea, herbal tea and decaf coffee. The sweeteners and caffeine contribute to insulin resistance and cortisol imbalance. If you can’t function without your morning coffee, start with one cup of caffeinated and then switch to decaf.
- Eat healthy foods 80-90 percent of the time – If you’re eating whole, nutritious foods 80-90 percent of the time, you can indulge in a little something special during the other time. If you’re too rigid, you’ll get frustrated and give up, which is why many diets fail.
Healthy Holiday Eating
Date posted: December 18, 2010
Between the holiday parties, family gatherings and holiday baking it is easy to overeat this time of the year. But I have some tips that you might find helpful to keep you from eating too much of the wrong stuff.
Before heading to a party, have a healthy snack at home. A little bit of turkey or some nuts will provide protein and stabilize your blood sugar. If you’re not starving going into a party, you’ll make better choices when it comes to food and you won’t overeat. Go ahead and treat yourself a bit, but watch the portion sizes and try to avoid foods that are fried or made with a lot of cream and/or cheese. Also, don’t hang out around the buffet table because that might cause you to continue snacking.
I’ve said it before, but limit your alcohol consumption. Opt for a glass of red wine or mulled cider instead of eggnog, Kahlua or beer. Avoid sugary beverages that are just empty calories and will elevate blood sugar levels and expand the waistline. Alternate alcoholic drinks with a glass of club soda or sparkling water with lime.
Host a healthy meal swap with friends. If you and some friends share the “we’re all in this together” attitude, the more likely you’ll stay on track and avoid holiday weight gain. Another good idea is to plan a post-party brick workout with friends to combat against all those calories consumed at holiday parties.
With a little planning and an after-party activity plan, you can avoid going overboard this holiday season and maybe even lose weight instead of gaining those holiday pounds.
Keeping Your Home Toxic-Free During the Holidays
Date posted: December 8, 2010
We come into contact with environmental toxins in our everyday lives, but the holiday season can bring additional toxins that can further wreak havoc on our hormones. Many of these toxins can mimic other hormones like estrogen and thyroid which lead to an imbalance with other hormones. Some toxins can accumulate in tissues of glands, which inhibits our hormone production.
Toxins can be found in some holiday decorations and products. Synthetic scents from holiday air fresheners and scented candles contain phthalates and parabens that can disrupt hormones. Instead, light candles made from soy or beeswax. They burn clean and don’t emit dangerous chemicals. Excess Christmas tree trim and cinnamon sticks also work well to make your house smell like the holidays.
Fake trees – especially older ones – decorations and gift wrap can contain lead. Instead of using artificial decorations, create centerpieces and holiday accents by placing poinsettias around your house and filling baskets and vases with natural ingredients like pinecones, whole walnuts and chestnuts, artichokes, cranberries, cinnamon sticks, organic pumpkins, squash and apples. If you prefer a fake tree, try to use a newer one as they generally contain lower levels of lead and make sure to wash your hands well after assembling and decorating.
I hope these tips have helped so you can protect your home and your health this holiday season with decorations that are both beautiful and healthful.
Stress Less this Holiday Season
Date posted:
Many people find this time of year to be stressful, when in fact it should be a joyous time. It is true, there is a lot going on and a lot of money can be spent, which can lead to more stress, elevated levels of cortisol and eventually weight gain and other symptoms of hormone imbalance. However, with a little planning and stress management techniques, this can be the most wonderful time of the year for you and your family.
To keep spending within your budget and not consuming all your time, make a list and start early. Make a list of everyone you’re buying for and what you’re buying them, and then stick to that list. Start your shopping early, so you’re not running around until the last minute. Just like any other time, find time for yourself to do the things you enjoy, whether that it is getting a manicure, having quiet time to read a book, playing a round of golf, going for a walk or to yoga class, etc.
In order to not put additional stress on your cortisol levels, keep up with your diet of eating every couple of hours and including lean proteins, complex carbohydrates and healthy fats. I know it’s hard to avoid all of the yummy treats that seem to find you during this time. Just try to limit yourself. A good rule of thumb is to eat some healthy snacks prior to going to a party in order to keep from going overboard. Also try not to drink too much alcohol. Especially avoid the overly sweet or rich drinks and alternate with sparkling water or club soda between alcoholic beverages.
Healthy Thanksgiving Alternatives
Date posted: November 17, 2010
Keeping with the theme of healthy holidays, today I’d like to focus on Thanksgiving. I am sharing some delicious recipes to include with your Thanksgiving feast next week that are sure to keep your hormones happy and your weight on track. These sides are the perfect complement to your turkey.
Roasting is a very healthy and delicious way to cook vegetables. It enhances the flavors of the vegetables without losing any of the nutrients. Drizzle the vegetables with heart-healthy olive oil, season with a little Kosher salt and fresh cracked black pepper. You could also use some fresh or dried herbs, a squeeze of lemon, etc. 400 degrees is the optimal roasting temperature for vegetables – cooking time depends on the vegetable and how it is cut, but plan to turn once midway. Good choices for this cooking method include asparagus, carrots, brussel sprouts, parsnips and squash.
Many people may think it isn’t Thanksgiving without mashed potatoes, but a creamy cauliflower puree may be a better option for you. Make this in addition to mashed potatoes, but leave the potatoes for your kids and you opt for this alternative instead. Sweet potatoes are also a Thanksgiving staple and on their own sweet potatoes are very healthy with a low GI, but when loaded with brown sugar, tons of butter and little marshmallows, they’re not so healthy anymore. Instead use skim milk, a little unsalted butter and cinnamon. Cinnamon has been shown to lower cholesterol and stabilize blood sugar, so it is a better choice than brown sugar. Looking for a green bean alternative to the traditional casserole? Try sautéing green beans with caramelized onions, garlic and sliced almonds. For the complete recipes and directions for these healthy side dish alternatives, click here.
When you’re sitting down for Thanksgiving dinner next week, a good rule of thumb is to fill your plate with mostly veggies and some turkey. Pass on the starchy casseroles and avoid going back for seconds. And gather everyone for a post-dinner walk around the neighborhood or friendly game of touch football instead of sinking into the couch in a food coma.
The Brain-Hormone Connection
Date posted: October 27, 2010
I’ll be participating in a free teleseminar series on hormone health called “Turning Back the Clock: Rejuvenate Your Hormones, Your Health and Your Life – Naturally,” presented by Pomegranate Health and WomenWise International.
The series will take place from October 26-December 7 and feature seven of the natural health world’s leading experts on hormone health. My appearance will take place November 2 and will focus on keeping your mind sharp as a tack.
Here’s more details on my topic: The Brain Hormone Connection – How To Feel Well, Have Fun And Remember What You’re Doing!!
Most people think about menopausal symptoms when they think about hormones. However, hormone balance is very important to the overall health of your brain. Hormones such as estrogen, testosterone, cortisol and thyroid all profoundly affect how you think, feel and remember. Attendees will find out how to keep these hormones in balance to optimize your mood, memory and concentration while minimizing your risk for brain health problems like Alzheimer’s. You’ll discover the best nutrients and lifestyle tactics for your mental health.
Sign up and reserve your spot at www.healthywomanseminar.com. All you need is a phone or computer with speakers.
Postmenopausal Women at Risk for Cataracts?
Date posted: September 1, 2010
NHIOnDemand, a health and wellness trade site, recently posted an article citing a study published in the journal Ophthalmology claiming that postmenopausal woman are at risk for cataracts after HRT – Hormone Replacement Therapy. The study said it determined the risk of cataract removal was increased by 14 percent in women who had ever used HRT and by 18 percent in current HRT users, compared with women who never used HRT. Current HRT users who reported having more than one alcoholic drink per day had a 42 percent increased risk compared with women who used neither HRT nor alcohol.
This certainly sounds alarming, but when you dig deeper there are two important points to note about the women who experienced a higher incidence of cataracts following HRT therapy.
The first point is that the women in the study were taking synthetic hormones, such as progestin, and not bioidentical hormones. My book, Hormone Harmony, discusses the difference between synthetic and bioidentical hormones at length, and specifically addresses some of the dangers associated with progestin.
The second point relates to alcohol consumption. Daily alcohol consumption has long been recognized as a contributing factor in a woman’s increased risk of developing cataracts. The correlation between alcohol and HRT in this report does not result in a smoking gun in my opinion, since the alcohol is a major cataract contributor on its own. However, women of all ages who wish to maintain optimal health should limit alcohol consumption to no more than 2 – 3 drinks per week.
Top 10 Signs You Might Be Menopausal
Date posted: August 30, 2010
September is National Menopause Awareness Month, so my blog posts this month will provide tips for navigating menopause and how to make this transition an easier one. But, first how do you know if what you’re going through is menopause? Here are 10 signs that you might be going through menopause:
1. Weight Gain
2. Irritable
3. Mood Swings
4. Fatigue
5. Trouble Sleeping
6. Loss of Sex Drive
7. Vaginal Dryness
8. Hot Flashes and/or Night Sweats
9. Foggy Memory
10. Depression
Check back often for some tips and remedies addressing these symptoms so you can enjoy a better quality of life and put an end to the suffering.
5 Ways to Sleep Better
Date posted: August 12, 2010
Getting enough restful sleep each night is required to maintain optimum testosterone production, preventing cortisol levels from rising too high and supporting efficient burning of food as fuel. Plus our bodies need the rest to support its functioning and adequate sleep is needed so our minds can work at their best.
Here are some tips for getting not only more sleep each night, but better sleep each night.
- Try to be in bed by 10 p.m.
- Unplug from the digital world – limit use of computers and television shortly before bed as they increase stress levels
- Get right nutritionally – limit sugars, white flour and caffeine, incorporate more lean proteins and complex carbohydrates into your diet
- Decrease sources of stress – personal relationships, at work, other situations
- Exercise in the morning so you have energy for the day, but by nighttime your body and mind are tired, so you can sleep better. Exercise also helps reduce stress, but be careful not to overdo it as pushing your body too hard can lead to adrenal fatigue.
The role of thyroid hormone
Date posted: August 10, 2010
Thyroid hormone is important for our metabolism and energy levels. If you have a deficiency in thyroid you may experience fatigue, foggy thinking and weight gain. Some estimates say one in seven adults have a thyroid deficiency, yet they are often missed. Treatment for low thyroid involves nutrition, including adequate selenium, vitamin A and iodine, and hormone therapy if needed.
You also need to make sure the adrenal glands are functioning properly; otherwise treating the thyroid without addressing an adrenal problem will make you feel worse. Adrenal fatigue results from a long period of stress, which depletes the adrenals of normal cortisol production. Treatment for adrenal fatigue includes getting enough sleep, getting back on track nutritionally, decreasing sources of stress, and for extreme cases, bioidentical cortisol in the short term.
Increasing Brain Power
Date posted: August 4, 2010
A lot of my patients come to me with symptoms like foggy thinking, brain fog, memory lapses and trouble concentrating. They feel like they’re losing their minds and don’t know who they are anymore. So here are some tips to help increase brain power and overall function of the brain.
Among other things, the brain requires glucose to function, so it is important to keep glucose levels stable. If we experience spikes and crashes in glucose, cortisol will step in to convert stored protein into glucose to make sure our brains don’t experience starvation and can continue to function properly. However, overproduction of cortisol can lead to imbalances among other hormones like progesterone. So it is best to keep glucose stable by avoiding too many starchy or sugary foods and eating small meals high in protein every 2-3 hours.
Another way to support healthy function of the brain is to consume healthy fats like DHA, an omega-3 fatty acid found in fish oil. Overall fitness keeps the brain in good shape as well and reduces risk for Alzheimer’s disease and other types of dementia.
l-carnitine, a nutrient used to sustain energy production and found chiefly in red meat, has also been found to improve brain function. Just remember to stick with a lean red meat, and if you can, go for grass-fed beef as it has less saturated fat.
Hormone Harmony Habits Checklist
Date posted: August 2, 2010
You can take back control of your hormones and restore harmony with these habits.
- Give yourself a recess at least once a day.
- Drink filtered water and green or other herbal teas instead of soda.
- Stay away from sugary and/or starchy foods, especially in the mornings and after dinner.
- Eat small meals frequently, with ample vegetables, lean protein, whole grains and legumes, and some raw nuts and fresh fruit.
- Choose organic versions of your staple foods and beverages, and others as much as possible.
- Keep your home well ventilated and avoid air fresheners with “fragrance.”
- Avoid synthetic fragrance and antibacterial ingredients in soaps, beauty, grooming, laundry and household cleaning products.
- Engage in enough physical activity, of the right type, for your body.
- Take a good quality multivitamin, CoQ10 and fish oil.
- If necessary, take additional supplements for specific situations.
Visit http://www.hormoneharmony.org/checklist/ to download a copy of the HH Habits Checklist so you can track your progress.
Top Foods and Traps to Avoid
Date posted: July 29, 2010
To continue from yesterday’s post on the Hormone Harmony diet plan, here are some top DOs and DON’Ts when it comes to your nutritional choices.
Top foods to incorporate into your diet to balance hormones, include:
- fish for healthy omega-3 fats,
- flax also for omega-3 fats,
- nuts for healthy fats and fiber,
- lean protein to benefit blood sugar and reverse or prevent insulin resistance,
- vegetables – variety rules,
- moderate amounts of fruit –particularly apples and berries for their high fiber and less impact on blood sugar,
- legumes and whole grains for fiber that slows down digestion and stabilizes blood sugar levels,
- extra-virgin olive oil and vinegars.
Food Traps to Avoid:
- Consume saturated fats from dairy and meat in moderation
- Avoid trans fats completely, the human body has no physiological need for it and it’s deadly
- Watch for hidden trans fat – partially hydrogenated oil or shortening
- High fructose corn syrup, which is found in almost any type of processed food – sodas, breads, ketchup, sauces, soups, cookies, pastries and almost any type of packaged food
- Liquid sugar and zero-calorie sweeteners
The Hormone Harmony Diet Plan
Date posted: July 28, 2010
The connection between our diet and hormones is significant, yet widely ignored, even though our hormones directly impact our health. The most basic link between diet and hormones is this: consuming too much refined flour and sugar disrupts hormonal balance. It is imperative to keep blood sugar stable in order to balance hormones. How do we do this? By eating every few hours, managing carbohydrates, consuming helpful fats and avoiding harmful ones, sticking with high-quality foods and avoiding too much processed foods.
Eat small meals every 2-3 hours that consist of a lean protein – chicken, turkey, fish, nuts – and a complex carbohydrate – a vegetable or high-fiber fruit. Consume carbohydrates that rate low on the glycemic index such as vegetables, nuts and seeds, milk and plain yogurt, barley and quinoa, beans and legumes, sourdough bread and fruits from Northern and Mediterranean climates.
When you eat small portions of low-GI foods every three hours or so, it is more effective in keeping blood sugar stable. When your body isn’t in starvation mode, you can make more rational and healthy food choices and keep portions small, rather than overeating on bad choices. Small, frequent meals or snacks of low-GI foods provide a steady stream of energy, reduce stress and result in fuel going to muscles rather than fat, leading to a leaner body.
When you start to eat more nutritious foods, you’ll see food doing what it should do to restore and maintain harmony among hormones:
- Keep blood-sugar levels stable
- Decrease inflammation
- Provide sustained energy
- Help reduce body fat
- Help maintain a healthy weight
- Contribute to overall health and well-being
- Reduce risk for chronic conditions such as diabetes, heart disease, cancer and osteoporosis
- Keep taste buds happy
Answer to a Reader’s Question about Keeping Estrogen Levels Low and the Importance of Vitamin D
Date posted: July 26, 2010
I recently received a question from a woman in Wisconsin and I thought my response would be helpful to other women out there. This particular individual is a breast cancer survivor and estrogen receptor positive, so she was seeking ways to lower her estrogen levels.
There are a few different ways that you can naturally lower your estrogen levels. First of all, make sure you’re getting at least 25 grams of fiber per day in your diet because extra fiber helps you excrete (remove) excess estrogen through your intestines.
Secondly, the more fat you have (especially belly fat), the more estrogen you make. Therefore, it’s important to eat a diet that limits refined carbohydrates and saturated fats so your weight can stay at an optimal level. Exercise also helps you build lean muscle mass and will reduce the amount of fat you have.
Lastly, it is important to support your liver so your body is better able to metabolize (break down) your estrogen. You can do that with an herb called milk thistle and a supplement called indole-3-carbinol. Limiting your alcohol intake will also support your liver by allowing it to focus on metabolizing other things like estrogen.
Additionally, I shared with this reader the importance of vitamin D as she continues to stay in remission from her cancer. Studies show that low vitamin D is associated with a higher risk of many cancers including breast cancer. I recommend having your physician test your vitamin D levels regularly and make sure your level is between 60 and 100, and this goes for all women, not just cancer survivors. I also suggest taking a pharmaceutical grade vitamin. You should be on at least 2000IU per day and could go as high as 10,000IU per day if your levels remain low.
I hope you find this information helpful.
Our sex hormones at play
Date posted: July 20, 2010
Our sex hormones – estrogen, progesterone and testosterone – work together to build us up, giving us our strength and resilience, however, as we age, these key hormones start to decline. Other factors besides our natural aging cycle can also cause a decrease in levels. Those factors pertain to our lifestyles, such as, eating the wrong foods, living in a state of chronic stress, being overweight, getting too little exercise and being exposed to too many environmental toxins.
Sex hormones play many important roles in our bodies. Estrogen performs more than 400 functions in the female body, such as maintaining memory, mood and muscles, maintaining bone and protecting against osteoporosis and protecting against heart disease. Progesterone has a calming effect and enhances mood, balances blood sugar and thyroid function and rebuilds bone. Testosterone builds muscle, increases energy and libido, enhances sense of well-being and strengthens bone.
This situation of declining sex hormones can be addressed with bioidentical hormones, but in order to sustain long-term health and well-being, certain lifestyle requirements must be followed. Changes in the way we live can be difficult at first, but once it becomes routine, it becomes the new way of living and can be done naturally, without much thought.
Proper nutrition and getting essential nutrients is key. Then comes stress management. We can’t live in a constant state of stress. It is important to stop and evaluate what the major stressors are in life and address ways to control and respond to this stress, not react to it. Taking part in physical activity also helps build up our hormones by eliminating excess weight, which is one of the biggest robbers of testosterone.
Adopting a way of life that fosters optimum functioning of our hormones will lead to a healthier, happier and longer life.
Mood Boosting Foods
Date posted: July 15, 2010
High-quality fats, such as those found in fish, nuts and flax seed, hold many health benefits and support many functions of the body; from reducing inflammation to reducing the risk for heart disease and diabetes to supporting function of the brain and nervous system.
These healthy fats are also known to protect against mood swings and depression. Here is a list of some of the top mood-boosting foods and how you can incorporate them into your diet:
Fish – coldwater fish especially is the richest source of omega-3 fats to help improve mood. Think wild salmon, sardines and tuna. See a recipe for a healthy salmon salad below; great to pack for lunch.
Flax – the oil in flaxseed is the richest plant source of omega-3 fats, and the seeds are a great source of fiber. Add toasted flax seeds to salads, soups and sandwiches, and ground seeds are great in smoothies. Flaxseed oil can also be found and used for salad dressings or in smoothies.
Olive oil – although not a source of omega-3 fats, olive oil contains other healthy fats beneficial to stabilizing blood sugar and mood swings. Extra-virgin olive oil is a good substitute for butter on bread and vegetables and makes a great salad dressing.
Healthified Salmon Salad
2-cans canned salmon, drained or packaged salmon
1 cup Cannellini beans, drained and rinsed well if using canned
1 Tbsp. Capers
1 cup Artichoke hearts, roughly chopped or quartered (can buy jarred or frozen)
¼ cup Kalamata olives, roughly chopped
2 Tbsp. extra-virgin olive oil
2 tsp. red wine vinegar
Season with fresh ground black pepper and Kosher salt
In a bowl, mix all of the ingredients together.
This recipe doesn’t have to follow exact measurements. You can eyeball the ingredients according to your likes and dislikes. I like to scoop the salmon salad into a hollowed out tomato or on top of a bed of mixed greens.
This recipe is a healthier and delicious alternative to a mayonnaise-based salad. Benefits this recipe provides include: healthy fat from the olive oil; Omega-3 fat and protein from the salmon; fiber from the beans; and the vinegar and oil helps curb spikes in blood-sugar levels.
Exercise to Improve Your Mood
Date posted: July 14, 2010
If you’re not a fan of exercise, getting started can seem like a huge obstacle. However, to achieve hormone harmony, exercise is vital. It is also a big help to improve your mood and overcome some of those other annoying symptoms you may be experiencing.
Physical activity plays a key role in reversing insulin resistance, the main trigger in creating a hormone imbalance. Cells tend to shut down when hit with an overdose of blood sugar from too many sugary and starchy foods. Exercise helps the body build new muscle cells and wakes up older ones and opens their doors for more fuel. To reap the full benefits, you need a combination of strength training for your muscles and aerobic exercise for your heart.
More on the physical pros of exercise in a later post, for this one I want to focus on how physical activity can boost your energy and mood. If you’re a woman, or a man, approaching midlife or experiencing a hormonal imbalance, some of the main symptoms you might be experiencing are depression and mood swings. You might also feel like you have lost your “edge” or don’t have as much zest for life. Sound familiar?
Exercise triggers the production of endorphins, feel good chemicals. And, research shows that it both prevents and alleviates depression at any age and also stabilizes mood swings. Aerobic exercise also helps our bodies to take in and use oxygen, which generates more energy for us. And let’s face it, when we start to lose weight and feel better, our self confidence improves, along with our mood.
What’s Next for Hormone Harmony
Date posted: June 22, 2010
Dr. Alicia Stanton discusses what’s next for Hormone Harmony at Book Expo America in New York City.
Your Hormone Health: A to Z
Date posted: June 14, 2010
In today’s society, we place so many demands on our bodies that the natural functioning of our hormones is being disrupted, causing a wide range of symptoms such as lack of energy, loss of zest for life, weight gain, mood swings, hot flashes, loss of sex drive, sleep disturbances, fuzzy thinking, forgetfulness and many more. We are living longer lives and with that come more responsibilities. Women are multitasking as caregivers while carrying on challenging careers. To say our lives are stressful would be an enormous understatement. Our lifestyles can place additional stress on our bodies, with inadequate nutrients in our food, too many unhealthy calories, lack of physical activity and toxins in the environment. It is no wonder our hormones are out of balance.
Many people don’t realize the impact our hormones can have on our overall health. Our hormones are designed to work together to do different jobs. Hormones deliver messages from one part of the body to another, from the cells to the brain, from the brain to the glands and from the glands to the cells. So when one hormone malfunctions, it sets off a chain reaction that interferes with the functions of the others, bringing about hormonal havoc. Harmony is restored by getting all the right parts back in balance.
Believe it or not, just by making changes in the way we live, we can remove the triggers of imbalance – eating the wrong foods, being overweight, chronic stress, exposure to too many toxics, getting too little or too much exercise and lacking the optimum amounts of essential nutrients – and we can regain hormonal balance to achieve optimal health.
Here’s your A to Z guide to achieve and maintain your hormone health.
