Nutrition: May 2008

Do you ever wonder what is causing you to feel lightheaded when you wake up in the morning? How about the source of those achy joints and muscles? Take a good, hard look at your diet? Is it serving you? Often, poor nutrition is the root of our ailments and can often halter the progression, while alleviating symptoms of chronic disease.

As a registered dietitian/nutritionist, exercise physiologist, and registered yoga teacher, I have been serving the metropolitan Detroit area, since the mid 1980’s. With the recent release of my DVD, Reconnect with Food…Unplugged! and the revival of my co-authored book, Nutrition Secrets for Optimal Health, my nutrition clients now span the United States and abroad of serious individuals who take pride in their nutritional health. In my columns ahead, I hope to bring you relevant nutrition information that can help you feel your best, while slowing down the aging process.

In the coming issues of Health & Leisure Magazine, we will explore the many nutritional implications and recommendations for wellness along with disease prevention and treatment. Since this issue is devoted to Women’s Health, let’s take a look at a few relevant women’s health issues and how they can be improved through a healthy diet and lifestyle.

Menopause, PMS and Heart Disease

Since the late 1960’s, menopause has been treated as a disease that must be treated by hormone replacements (synthetic estrogen alone or in combination with synthetic progesterone which is called “progestin”). Hormone replacements have also been used as a heart disease preventive measure in women. As time evolved, natural alternatives to synthetic hormone replacement therapy have come to the forefront which have offered women much relief from the symptoms of menopause without the unwanted side effects of hormone therapy, including the increased risk of breast cancer.

As an adjunct to these natural alternatives, foods themselves are a great place to start if you are trying to keep your heart healthy and achieve menopause symptom relief or even Premenstrual symptom (PMS) reprieve. Although many women are still looking for a pill—even a “natural” pill to find benefits or relief, those who are truly committed to a lifestyle change can try incorporating new and healthy foods into their diet. For instance, soy products (tofu, soymilk, soy meat substitutes) contain substances called phytoestrogens, which can work like estrogens in the body. However, phytoestrogens are not nearly as strong as the estrogens found in synthetic replacements, so they do not cause side effects.

It is thought that soy can regulate estrogen levels in both pre- and post-menopausal women, while helping the body eliminate toxic substances that can be implicated in cancer growth. Women who consume a good quantity and variety of natural soybean products report fewer hot flashes and other menopausal discomforts than women whose diet consists of large amounts of meat and dairy. Soy products can also help to lower your cholesterol, which in turn can keep your heart and circulatory system healthy.

Bone Health

Flaxseeds can protect against bone loss as they contain a significant amount of “lignans.” Several studies show that lignans protect against osteoporosis by preventing bone loss and increasing bone density. Flaxseeds are small, flat and brown in color with a nutty flavor. They can be ground into “meal” in a coffee grinder, or purchased ground, and sprinkled on your cereal in the morning or mixed into yogurt. You can also use flax oil, found in the refrigerated section of health conscious grocery store, and mix with balsamic vinegar for your salads.

Magnesium along with boron helps to transport calcium to the bones in order to aid in the prevention of osteoporosis. If you take a calcium supplement, calcium citrate is the most absorbable form of calcium as this form of calcium creates an acid environment in the digestive tract to more efficiently absorb calcium. Magnesium is found in bananas, bran cereal, brown rice, lentils, peanut butter, spinach and walnuts, while boron is found in purple grapes, pears, apples and leafy, green vegetables.

Fibromyalgia and Other Rheumatoid Conditions

A poor ration of omega-3 fatty acids to omega-6 fatty acids can increase your risk of immune and inflammatory disorders including rheumatoid arthritis. Studies show that individuals with autoimmune conditions in the rheumatoid family such as lupus, fibromyalgia, scleroderma, arthritis and multiple sclerosis fare better eating less meat, dairy, and processed foods, with more emphasis on whole grains, fruits and vegetables as eating lower on the food chain provides a higher ratio of omega-3 fatty acids which aid in improving joint pain. In addition, a poor ration of omega-3 fatty acids to omega-6 fatty acids can increase your risk of heart disease, cancer.

A fairly new finding is that flair-ups of rheumatoid conditions, especially fibromyalgia, can be linked to food sensitivities discovered through Mediator Release Testing (MRT). MRT measures the release of chemical mediators from white blood cells and platelets in response to specific foods, additives or chemicals that are not due to an allergy. A simple blood test can determine your food sensitivities, while nutrition counseling by a registered dietitian trained to interpret this test can help you feel better and also lose those pounds that you cannot seem to shed no matter how hard you try. It could be that your hidden food sensitivities are getting in your way of progress!

Depression

The consumption of omega-3 fatty acids can also affect your mood. Researchers who have analyzed epidemiological studies of several countries suspect that when smaller amounts of omega-3 fatty acids are consumed, the rates of depression increase. This is one more reason to include rich sources of omega-3 fatty acids in your diet—your happiness may be at stake! Specific sources of omega-3 fatty acids are found in fish, soy, flax, walnuts and green, leafy vegetables.

In addition, yoga, meditation and other stress management techniques are also very important in the daily self-care of women today. Health professionals need to take a look at so many of the natural remedies available to women as they reach different milestones in their lives.

If you have topics you would like Beverly to cover in this column, please send your inquiry to editor@healthandleisureonline.com

Hot Flash Or Power Surge

By Nedra Downing, DO

A hot flash by any other name is still a hot flash, which is a sudden feeling of intense heat in the upper body and face. Hot flashes occur among women at midlife and are one of the most common and earliest signs that menopause is approaching. Some women experience very few hot flashes or none at all. Others have frequent hot flashes accompanied by intense sweating and itching. When they occur at night, they are called night sweats which usually interfere with sleep.

WHAT CAUSES HOT FLASHES?

The cause of hot flashes is not certain. Declining and fluctuating levels of estrogens may be the cause. There are estrogen receptors on heat regulating areas of the brain. Blood vessels dilate causing warmth and flushing in the skin.

TRIGGERS FOR HOT FLASHES

If you are prone to hot flashes, avoid the following:

• Caffeine
• Refined sugar and white flour foods
• Alcohol
• Diet sodas and other soft drinks
• Food dyes and artificial sweeteners
• Fried foods and charred meats
• Partially hydrogenated oils and trans fats
• Chocolate, cocoa and tea for some women
• Spices
• Stress
• Heat and sun exposure
• Cigarette smoke, wood smoke and grill fumes
• Environmental toxins like formaldehyde
• Allergic foods
• Salty snack foods like chips and cheese curls
• Processed meats, cold cuts, ham, hot dogs

TREATMENTS

Conventional medicine treats hot flashes with powerful prescription hormones that have been reported to have serious side effects. Other types of drugs including antidepressants, tranquilizers, blood pressure and anti-seizure medications are also used.

Many women seek natural choices and wish to be empowered to help themselves. Safe and effective options include: diet, nutrients, exercise, herbs, aromatherapy, homeopathic remedies, hands-on treatments, activities to reduce stress, and natural hormones if needed.

BIO-IDENTICAL HORMONES

Balancing hormones with Bio-Identical Hormones is safer and more natural than using strong, synthetic or horse-urine-derived hormones. The key word here is balancing. Having saliva hormones checked before starting them and after three to six months is a reasonable approach to achieving balance. Often only small amounts are needed to bring relief from hot flashes.

HERBS

Herbs are some of the oldest hot flash remedies. They can be brewed as teas to be drunk hot or iced, or taken as tinctures which are dropped into cool water and then swallowed. Tablets and capsules are very popular made from single or blended herbs. Herbs are slow to act, so stay with your choices. Some of the best time-honored herbs for hot flashes are the following:

• Black cohosh
• Vitex
• Evening primrose or black currant oil
• Ashwaganda
• Raspberry leaf, red clover, sweet briar, dandelion, fenugreek seed, hops, elder flower, sage and chamomile teas
• Motherwort
• Dong quai
• Witch hazel facial swabs.
• Chamomile tub soaks

NUTRIENTS

Vitamins, minerals and other nutrients are useful support at midlife. Most noteworthy is Vitamin E, which has often helped with hot flashes. Getting enough of other nutrients, such as Vitamins C, D2, B-Complex, minerals, essential fatty acids is important.

FOODS TO HELP REDUCE HOT FLASHES

Dietary choices and cooking methods influence hot flashes. Eating smaller meals and more cold foods helps. Organic plant-based meals consisting of vegetables, roots, grains, legumes, fruits, nuts, seeds, quinoa, buckwheat and sea vegetables are the core of a good diet. Meat, poultry, fish or tofu may be included to add protein. Drinking vegetable juices including green, leafy vegetables; eating a fresh green salad daily and vegetable soup often is helpful.

Plant foods rich in phyrosterols can help regulate hormones since they have similar ring structures. Among the best are: broccoli, cauliflower, Brussels sprouts, bamboo shoots, artichokes, red cabbage, eggplant, okra, turnips, apricots, figs, cantaloupe, pomegranate, rye, barley, chickpeas, pine nuts.

Soy foods help balance and support hormones. One study showed that 20 grams of soy protein per day reduced hot flashes. Two-thirds of women in North America suffer from hot flashes, while Asian women who eat more soy seldom have them.

Also, be sure to drink plenty of cool water, mineral water, or dilute organic green tea.

EXERCISE DAILY

Walking, swimming, bicycling, dancing house work, and gardening are all good exercises to keep blood flowing and lungs working.

COOL TEMPERATURES

Use fans or air conditioning and stay out of the sun. Wear clothing made from natural fibers such as cotton, hemp, or silk.

MEDITATION, TAI CHI, YOGA

Quieting the mind and deepening relaxation through daily practice can help to reduce stress response and thus hot flashes. Slow, deep breathing as taught in yoga or Buddhist meditation is very helpful for staving off hot flashes. Susan Weed wrote a classic book on menopause which includes a Kundalini yoga meditation.

PLEASURABLE ACTIVITIES

Such activities as reading, listening to music, or journal writing can help. Massage, Reiki, or Reflexology treatments are wonderful for helping women feel grounded, and for balancing chakras.

HOMEOPATHIC REMEDIES

Homeopathic Remedies were the choices of our ancestors. These remarkable little remedies are very safe and effective.

• Lachesis
• Sepia
• Pulsatilla
• Belladonna Compositum
• Sulfur
• Nux vomica
• Rhus tox
• Cell salts

BACH FLOWER REMEDIES

Aromatherapy is pleasant and easy. Oils may be diluted with organic carrier oils such as almond oil and massaged into the skin. A few drops may be added to warm water for a tub soak or bath. Oils may be absorbed into a cotton ball and placed near a pillow or on a desk. Rosewater facial spray or lavender hair oil can be used.

• Lavender
• Clary sage
• Geranium
• Bergamot
• Chamomile
• Frankincense
• Jasmine
• Rose
• Sandalwood
• Ylang ylang

No need to just suffer through hot flashes when so many wonderful remedies are available to ease the way. Choose those that appeal to you and give it a try!

Dr Nedra Downing (retired) is the founder of The Downing Clinic, an integrative Internal Medicine practice in Clarkston.  She is a graduate of the University of Michigan School of Pharmacy and earned her medical degree at Michigan State School of Osteopathic Medicine.  She completed her medical internship at Flint Osteopathic Hospital.