The Weight gain, Hairy Face, Acne, and Hair loss Epidemic for Women

Did you ever wonder why more women today are gaining weight around their mid-section, why some women have more hair on their face, have whacky periods and over-all just feel terrible? Well if you have some of these concerns you or you know someone who does then this article may be for you.

Today it is estimated that over 12 million women are suffering from what I call the “hormone hurricane”. Yes you read that right, it’s when the hormones that make a woman look, and feel good and help her get pregnant, go complete haywire!  This poses a problem for women who are not big fans of an increasing waist line, acne, head hair loss, irregular periods and depression (see symptom list).  This modern day epidemic has actually been around for decades and yet it has not been until the last 5 years that we have begun testing and treating more aggressively. I started testing and treating women about 10 years ago for this syndrome at which time it was commonly treated with the birth control pill. Now we know that there are many more techniques for testing and treating women and girls with this syndrome mainly due to the fact that without treatment these women/girls will go on to have significantly increased rates of diabetes, infertility, obesity, high blood pressure, depression and many types of cancer.  The hormones that are off balances start with the signally hormones in the brain.  The hypothalamus (hormone regulating center of the brain) sends a signal hormone after the period ends called the GnRH (gonadotropin releasing hormone) to the to the pituitary gland in the brain that then shouts down to the ovaries some quick messages by way of lutenizing and follicle stimulating hormone to the ovaries to produce estrogen and progesterone.  In a normal cycling female, the production of estrogen and progesterone happens monthly through the event of ovulation, which then at the end of the period sends a special little message back to the hypothalamus to start the whole gig over again.  The bad news is that with polycystic ovaries, the hormones are just not cooperating like they should. Researchers in the field of PCOS feel that the underlying disorder is really a problem with insulin resistance. This means that women that either have some genetic link to diabetes, or have had a diet that is high in sugar or white starchy carbohydrates, and has over time begun making too much insulin (hormone necessary to regulate the sugar in the blood). With the presence of too much insulin in the body, it begins to sensitize the ovaries to over-produce too much testosterone. The presence of too much testosterone and insulin, creates an imbalance in estrogen and progestone, leading to missed ovulations, ovarian cysts, and full blown polycystic ovarian syndrome (see list of hormone interaction imbalances below).

Now that you know the underlying hormone disturbance, we can focus on how it is tested, and treated.  For testing we often order a full hormone profile, this would include looking at the levels that regulate the cycle: FSH, LH, Estradiol, Progesterone, Free Testosterone, in addition we often order thyroid tests, since many women with PCOS have undiagnosed thyroid disorders.  Lastly, an ultrasound is ordered to identify if there are cysts present in the ovary (only about 25-35% of the cases show polycystic changes in the ovaries).  Once all of the data is collected including: complete history, symptom evaluation, test results, and ultrasound, the puzzle is put together in order to accurately diagnose the hormone imbalance.

Recent research has pointed out that using treatment for the high levels of insulin with medications that help to sensitize insulin and better utilize sugar in the blood will reduce the incidence of women with PCOS developing diabetes and infertility problems.

For the treatment of PCOS the best approach is to regulate the cycle with Micronized progesterone or the birth control pill or both.  This will restore the balance needed to work with the woman’s other concerns of insulin resistance. In addition regulating the cycle will allow the woman to have a greater chance of restoring the hormones and improving her fertility (if this is a concern).  The medication needed for insulin control is often a medication known as Metformin.  This medication adequately controls the insulin resistance; helps lower the testosterone and restore balance in many women.  The use of medication to lower the high testosterone may be helpful in diminishing facial hair, loss of head hair and acne.

I must say that the number one most important drug in the treatment of PCOS is food. Yep, that’s right food. You must change the types of food you are predisposing yourself to in order to lower your insulin production, and regulate your blood sugar. This can be done very efficiently through the diet.  (Read diet guidelines).

Each patient deserves an individualized approach. The testing is important but so in the teaching of lifestyle changes and medication or natural interventions.  If you feel as if you have some of these problems and want to understand more about this syndrome for you or your young girl, then call 773-9772 for more information.

Symptoms: (not all need to be present)

Missed periods

Irregular periods

Painful periods

Heavy periods

Weight gain (mostly around the middle)

Skin tags

Nigrans Ablicans (brown raised patches of skin)

Depression

Cravings for sweets or breads

Hair loss

Increase in facial or body hair

Acne

Oily skin

Hormone Imbalances:

High Testosterone: oily skin, increase hair on face and body, irregular periods, hair loss and acne

High Insulin: Weight gain, depression, skin tags, brown patches of skin, fatigue, cravings, unstable blood sugar

Low Progesterone: depression, irregular periods, water retention, heavy periods, painful periods, missed periods

Low/High Estrogen: fatigue, irritability, irregular cycles

Diet:

Eat a diet low in sugar (read labels get less than 4-6 grams of sugar in each serving)

Eat a high fiber diet (only eat breads/no more than 2 per day that are high in fiber (4 grams or more)

Eat more lean protein with each meal to stabilize blood sugar levels

Eat at least 4 servings of fruits and veggies daily

Snack on nuts, seeds and low carb foods only.

Drink more water (8 10 glasses)

For a more detailed plan call Heather Safely at 773-9772 for a complete plan

Supplements:

Chromium Plicolinate 400-600mcg daily for insulin sensitivity

L-Glutamine 500-1500 daily for blood sugar balance

Finding the Missing Gear in Your Sex Drive

If you are in your sex drive feels like it got up and went rest assured that you are not alone!  Loss of sexual desire is all too common. I see women every day who are frustrated, depressed and guilt-ridden over the fact that they could care less about sex.

You know, if sex for women were not so emotionally charged, women then most women who are on the brink of exhaustion could manage it much easier.  Men, on the other hand do not need to be emotionally balanced, nor energetic, nor even in the mood, to be in a near-constant sexual readiness.  Often this decrepitancy between partners makes it difficult to get it together and understand each other in our crazy, active, over-scheduled lives.    Men will often take it personally when their special woman really does not have an interest (again), and begin to doubt their desirability and manliness. Women then feel guilty and withdrawn, wondering why they cannot feel 20 again!   Whatever the outcome, men and women both lose in this battle and often feelings are hurt and tension builds within the relationship.

Then there is the woman who has active, healthy sex lives with their partner that is not only fulfilling, but also pleasing and gratifying.  These women frequently comment to me that they are “connected” in a special way to their partner and loved one, and enjoy the immense vitality that a good sex life brings.

The irony in all of this is that the less frequently we have sexual intimacy, the less we desire it.  On the other hand, the more often we have fulfilling, nurturing, sexual intimacy, the more sex-drive we have!  We as women actually release hormones during sexual activity that increases a desire for more.  These hormones when kept in proper balance create a feel of desire that is hard to recreate on your own.

If you suffer from low sex drive, whether it’s really low or just a bit different from the way “it used to be”, please read my tips on how to stoke the flame of desire.

First, we must have a quick hormone review:  Testosterone is the hormone women manufacture within the ovaries and adrenal glands that is the most well known sex-drive hormone for men and women.  The other hormones that have an integral part in creating and sustaining a healthy sex drive are estrogen and progesterone.

These hormones are important for not only initiating the drive but also for igniting the drive and keeping you emotionally and physically balanced for a vibrant sexual life.

If you are lacking in one of these hormones, it could impair your drive or make you feel a bit like “work” to you.  Testing these levels if you are experiencing this chronically is important to identify the culprit and then managing it so that you do not feel sluggish sexually.

Other testing that can be done is ultrasound testing to identify if there is blood flow impairment to the pelvic sexual organs.  In our office, Susan Beardsley, FNP has received extensive training in this area and can help women who feel as if their sensation sexually is lagging a bit. With private consultation, hormone evaluation and diagnostic testing, many women find that they no longer have to suffer from the sex drive doldrums.

Below are triggers for a low-sex drive that may be causing your drive to drop.

1. Birth control pills
2. Antidepressants
3. Blood pressure medication
4. Steriod medication
5. depression
6. Being overweight
7. Low, unhealthy self-esteem
8. Chronic pain
9. Chronic fatigue
10. Menopause
11. PMS
12. Hormone Imbalance
13. Poor Diet
14. Lack of exercise

Benefits of a healthy, active sex life are:

1. Less Wrinkles on the face, yes, you heard me reduced-less acceleration in aging affects primarily in the face.
2. More mood stabilization, less depression
3. Weight loss/fat loss
4. More energy
5. Improved Self-Esteem
6. Connection with partner
7. Your partner will experience greater self-esteem
8. You will get your partner to respect and help you more! (This has actually been clinically shown in a recent study).

Hormones for Improving the Sex Drive:

1. Testosterone for women typically prescribed through a compounding pharmacy to replace low levels for women (non-synthetic is the best). Testosterone helps with drive and sexual sensation.
2. Progesterone: non-synthetic, bio-identical progesterone can be used to balance out the effects of estrogen loss or excess for mood stabilization and energy.
3. Estrogen: is used in women who are deficient and need the positive effects of healthy lubricated vagina, energy, drive, concentration and mood.

Q:  I need something for my bad mood! I find myself feeling occasionally depressed and sad and then the next minute irritable and moody! I hate feeling like this….what can I do?

It’s hard to believe that one day you feel great emotionally and then the very next day or very next moment you can feel depressed, irritable, and often “flying off the handle” so to speak. Having these swings not only creates an incredible amount of stress to an already stressful, busy life, but it makes you feel guilty and half-crazy!  The important thing to understand is that there are several types of “mood problems” that can be easily reduced or eliminated by balancing important brain chemicals.

Julia Ross, author of the Mood Cure, one of my most favorite, well respected nutritional practitioners has had years of success in treating mood related problems with simple amino acid supplement replacement, according to the brain chemical that are off balance.  At Ventana Wellness integrative medicine clinic, we have had tremendous success in treating these imbalances; once we understand where the deficit lies.

The mood imbalances must first be defined! Here are the four mood imbalances according to Julia Ross.

• The Dark Cloud of Depression
  If you’re high in serotonin – you’re positive, confident, flexible, and easy-going.
  If you’re sinking in serotonin – you’ll tend to become negative, obsessive, worried, irritable, and sleepless.
• The Blahs
  If you’re high in catecholamines – you’re energized, upbeat, and alert.
  If your catecholamines have crashed – you’ll sink into a flat apathetic funk.
• Anxiety and Stress
  If you’re high in GABA – you’re relaxed and stress-free.
  If there’s a gap in your GABA – you’ll be wired, stressed, and overwhelmed.
• Oversensitive Feelings
  If you’re high in endorphins – you’re full of cozy feelings of comfort, pleasure, and euphoria.
  If you’re near the end of your endorphins – you’ll be crying during commercials and overly sensitive to hurt.  Julia Ross, “The Mood Cure”

So as you can see it is vital that the brain is balanced just right to insure that you have the correct amount of each to feel well emotionally.

Other very important factors in balancing the brain are to pay attention to what you are eating!  Amino acids are building blocks to brain chemicals needed for the optimal balance.  Without these foods in your diet or eating too many foods that cause your blood sugar to be unstable will leave you feeling terrible, quickly!

Here is a diet “to do list” for those who would like to control their emotions better!

1. Eat breakfast; the brain is fueled best by a steady stream of glucose, and wonderful studies have been done to show that skipping breakfast reduces your performance at work and also for kids in school.
2. Start eating a combination of good low sugar-high fiber carbs; like fruits, veggies, high fiber breads or wraps, with at low fat proteins (essential for brain chemical production) like turkey, chicken, beans,  eggs, cottage cheese, and some good healthy fats, like nuts, seeds, avocados, olive oil, etc.  at each meal.
3. Eat every 4 hours and do not let your blood glucose drop; waiting too long will cause you to eat all of the wrong foods, make your feel tired and irritable, and most likely create more of the behaviors you are trying to get away from.
4. STOP THE SUGAR!! Cut out sugary drinks, sugary deserts, excessive packaged foods-laden with sugar or high fructose corn syrup, and eat WHOLE foods instead – your brain will love it!
5. Watch your sleep patterns. Sleep is restorative – you need to sleep to make brain chemicals. Most people need at least 8 hours of sleep to regenerate their brain and nervous system to feel emotionally balanced. If you are awake 20 hours straight, your abilities are equivalent to someone who is legally drunk!  Even two or three late nights in a row or early mornings, can leave you suffering the effects of poor brain function. Get your sleep!!
6. Supplements that help the brain are:
   1. Amino Acids: (must be advised on these according to your personal needs) L-Tyrosine, L-Arginine, L-Glutamine, L-Lysine
   2. Fish Oil, Borage Oil, Flax Seed Oil, Omega 3 Fatty Acids, or Cod Liver Oil supplements
   3. SAM-E
   4. GABA
   5. 5-HTP (should be used with direction if already on antidepressants)
   6. Vitamin B-complex (very important for brain chemical production)
   7. Vitamin C
   8. Vitamin E
7. Get your exercise; the number one antidepressant is exercise. Try to break a sweat daily!  Even more gentle exercises like Yoga, can do wonders for your brain! Researches at UCLA reported that the poses in Yoga; particularly the poses bending over backwards are the best way to get a mental/emotional “lift”
8. Stay positive with your self-talk. You will become what you tell yourself you are! Please do not feed yourself words that lead you down the wrong path! Even if you don’t believe positive words about yourself; say it anyway, eventually you will!

Good luck on your journey to a great brain and a better mood!

Best of health, Nisha

Boosting your immune system is something we all should be thinking about now that summer is approaching us! The good news is that you can do something about your vulnerability to these viruses, and other illnesses that can leave you feeling sick and weak for days!

The simplistic approach to boosting your immune system naturally can be divided into three sections; diet, internal and external stressors, and supplementation.

The first step to boosting your immune system, (that I believe is the most powerful,) is to address unhealthy eating habits that can significantly impair the ability of your immune system to respond quickly, and effectively to an attack.  The goal is to eliminate, or drastically limit foods that create inflammation in the body; and cause your body to work overtime to heal.  These foods include all foods with added sugar; most boxed, packaged, or man-made foods.  Excessive sugar consumption alone can result in a 50% reduction in overall immune activity for up to 5 hours following the consumption.  Start reading labels; sugar is added to so many foods; even those that sound “healthy,” like juices.  Excessive alcohol intake-can also burden the detoxification system and limit the immune process. Inadequate intake of proteins can also be problematic, as protein foods help produce antibodies in the body for added defense.   Lastly, a diet that is low in colorful foods (fruits, veggies, whole grains) will leave you low in zinc, selenium, vitamin C, E, and A.  Remember…”white is out, color is in!”

The second step is to eliminate or cut back on internal and external stressors.  Toxic stress (constant busyness, emotional stress, anger, etc.) is now recognized as one of the most significant destroyers of the immune system.  High stress leads to elevated Cortisol production, which results in an immune-suppressed state, leading to an increased susceptibility to infections and illness.  Additionally, consider testing for allergies to foods, or chemicals, or possible gastrointestinal tract imbalances, such as fructose intolerance, or Candida.  These internal stressors can also lead to further compromised immunity.

The last step is to incorporate supplements and herbal remedies to help support your immune function.

Vitamin Support:

Vitamin C:  excellent support to fight infections from viruses, or other pathogens.  It can also help reduce the duration of illness, virus, or the common cold.

Mixed Carotonoid complex: This can be used preventatively to improve the status of the immune system.

Zinc: When zinc levels are low; the white blood cells (body’s defense) function is compromised.

Vitamin D: This supplement should be used year round with; with higher doses in the winter/spring months. This supplement alone can help prepare your body for a viral attack.  Having Vitamin D levels checked once yearly will help determine what your supplementation needs are.

Herbal Supplements:

Goldenseal; contains an alkaloid that has an antimicrobial activity against many organisms, as well as stimulating your immune system.

Astragalus: a Chinese herb used for improving the body’s resistance to disease.

Echinacea: An anti-bacterial and anti-viral agent, used to help stimulate the immune system.

Flavonoids:  Quercetin, bioflavonoids, and green tea polyphenols, have been referred to as nature’s immune boosters.  They can help the body’s reaction to allergens, viruses, and toxic chemicals.

Start now! Get your body prepared for the bugs that cross your path this coming fall!  Staying on top of your self-care can make all of the difference in the way your body reacts to toxic exposure!

Here’s to a High Powered Immune System!

Nisha

Save Your Life… get a REAL Social Connection –

It’s pretty clear that eating a healthy diet, exercising, taking good supplements, not smoking, and (having your hormones balanced – had to add that…) are all factors linked to longevity. Perhaps the most ignored but a powerful strategy for health is being a social butterfly.

It’s hard to believe that we are all so intricately connected to our world. We have numerous ways in which each of us is somehow connected to others and our world, by the computer, phone, TV, or other ways. We have more social interconnectedness than we have ever had before.  So why are we so socially unconnected?  Why do people feel so alone, and at the soul disconnected?  Good question.

Thirty years ago when we were significantly less disconnected socially and technically, many people relied on “meeting up.”

Talking in person, having lunch, coffee, or on the phone. We didn’t substitute an email – for a “face to face.” We didn’t typically have 100+ friends on a website that we posted three –to-four sentences about what we are doing that moment.  We typically either kept that to ourselves, or saved it for when we got together in person to chat about it.  Let’s face it – it’s a LOT of communication and information.

Humans are social beings, and we actually do live and survive through out social connections.  The wonderful power of social behavior, or “meeting up,” can give us energy, heal many of our hurts, help to identify our weaknesses, bring out the best in us, and can give us purpose.

Researchers at Brigham Young University, looked at 148 studies on social interactions and their conclusions were that those that had planned and regular social interactions, including family, friends, and colleagues – improved the odds of survival by more than 50%.  Surprisingly, those in the study that had very limited or no social connectedness had comparable heath status to smoking 15 cigarettes per day, being an alcoholic, not exercising, and obesity.

Researcher Kenneth Kendler, in 2005 noted that social support through physical engagements with others, reduced depression significantly in men and women, but even more significantly in men.  Other research has shown that social connectedness supports the very delicate stress response in the brain, providing significantly more controlled cortisol (stress hormone) production.  Which helps with anxiety, mood swings, glucose regulation, and sleep – all which ultimately affects mood greatly. Here are some quick tips for making a face to face connection this week!

10 Tips on REAL Creating Social Connections

1. Reconsider the Internet as your ONLY social support. It remains to be seen whether the Internet social networks can really provide the same sort of health and mood benefits as being tied, connected or interacting with another individual.  This superficial connection is often not deep enough to really help someone feel “heard”, confirmed, supported, and energized.  Consider having other social connections too, and make it a priority to meet with someone. If you have no friends, or family to confide in – find someone and be the best friend you can be. Give it time to grow and make sure you are giving of yourself to the relationship in order to help it mature.
2. Visit or call to meet a neighbor or co-worker, or relative that you do not typically spend much time with.  Most people have met someone that they would like to get to know more. and feel that they can relate to. Now is your time.  Make it a point to call them.
3. Engage in a sports activity or just a walk with someone you know would enjoy that specific activity. Not only are walking and sports activities great for you physically, but also it is a wonderful way to break the ice, loosen you up and connect with something n common to talk about initially.
4. Go on a DATE – this could be with your partner, or another couple with you. It could be a new date – you’ve been wanting to get to know. It could be anyone that you feel would enhance your connections.
5. Socialize as a family. While this may be a thing of the past, due our hectic world today, families that take time out to meet with other families socially encourage connectedness and family bonding.  Have someone over for dinner and games!
6. Get out from behind your TV or computer screen. Real world relationships are largely nonverbal – you have to be face to face to really communicate well.
7. Volunteer – do something that helps others and has a beneficial effect on how you feel about yourself!
8. Be a “joiner”. Find groups that will help open up common interests and potential friends
9. Write to a family member. Tell them how much you appreciate them!

10. Call a friend. Don’t email them, call them! Just show up for those that you love!

by Nisha Jackson, PhD

If you are feeling as exhausted as most of us at the end of a busy summer filled with late nights, too many out-of-town trips, restless kids, and a bad diet, this article is for you!

To get yourself energized in a hurry without cramping your style or time schedule, try the following suggestions and you’ll see your energy increase in just two weeks.  You may also find yourself eating better, managing your moods, sleeping more soundly at night, and creating efficiency throughout the day.

1. Ramp up your energy with food!

- Cut out the sweets, and excessive breads and starch. These foods only give you short energy and cause  insulin to rise, creating fatigue and brain fade.

- Reduce caffeine. More than a cup or two per day will kill your energy and soar your cravings.

- Eat plenty of complex carbohydrates loaded with fiber! 50% of your meals should be fruit, veggie and   high fiber grains.  Add a good fat source like olives, peanuts or almonds daily.

- Eat breakfast religiously! (Your kids desperately need this too). Try to have a protein and carbohydrate    each morning.

2. Drink water all day long, or in three shifts per day. Try to consume at least 8 glasses of water every 24 hours. You will feel fewer headaches, fewer cravings, and lots more energy.

3. Take deep breaths! When we rush around and are cramped for time, we often start shallow breathing which causes tiredness, irritability and dizziness. Breathe in to the count of 6, hold 3 seconds and then breathe out for 6 seconds at least 4 times each day.  Find out how this also helps with weight loss.

4. Stretch daily. Try getting out of bed a couple minutes early and loosen your muscles, which will ease joint pain, and improve the blood flow to your whole body! You can do this in your car, at work, or even while fixing breakfast. Put your hands over your head, and bend to one side and back, then stretch the neck to either shoulder, then and grab your toes and extend your legs back to your buttocks to stretch your quadriceps.  This will pump up the blood volume and get you feeling like moving!

5. Move!  Believe it or not, getting up 30 minutes earlier to work your body will give you much more energy then sleeping in.  It may be time to find a workout partner to keep you accountable and get you outside regularly for a brisk walk, jog, swim or cycle. It’s easy, you will feel great all day, and your emotional balance will be significantly improved.

6. Sleep like a baby. Aim for 7-8 hours each night, going to bed earlier and getting up earlier–your energy will skyrocket. During sleep you make the hormones necessary for energy balance and mind performance.

7. Try taking energy supplements.  You can boost your vitality by giving your body a generous supply of necessary vitamins, amino acids and minerals.  Here are a few you might not know about:

- Taurine–an amino acid helpful for detoxifying and increasing endurance and energy.

- L-Carnatine–an amino acid that gives you energy and a clear head.

- B-100 complex–gives you excellent, sustained energy, improved memory and concentration. Take in the morning.

- Add a multi-vitamin with chromium and magnesium for improved muscle performance, blood sugar        control and energy.

- Co-Enzyme Q-10.  This is the well-known energy-boosting supplement that also protects your heart and breasts.

To see the effects, try adding one suggestion per week and be consistent.  After implementing these strategies into each day you will notice that you are not dragging yourself around at 5 pm!  Set aside 10 minutes each evening to plan your food, get your supplements ready for the next day and then get to bed on time so that you are ready for another energy-filled day!

My memory is horrible! I sometimes walk into the bathroom and forget why I am there…          What’s wrong with me?

Oh, if I had a dime for every time I heard this from a woman; or even for the times I’ve wondered it myself!

The point is… if you’ve been worrying about your memory lately, you’re NOT alone!

So many of us stress junkies, just have too much “stuff” on our plates today to even think straight anymore. I truly believe that we were NOT designed to have this much information going in and out of our brains as we do every day. It’s no wonder; we all get a bit brain-jumbled at times.

The reality is… that most of us ARE NOT willing to change our lifestyle of “busyness” or put off the zillions of things we have on our to-do lists to put a stop to this craziness… SO if that sounds like you, then listen up and learn how to best equip yourself with the “brain amour” needed to get to the top of your game mentally and quit looking like such a dork every time you forget where you laid those dang keys!

Here is your brain game plan…

1. B-complex –start it now and don’t stop taking it. Take a super B-complex (the one on my site used under the tongue is excellent!) The manufacturing of most brain chemical are dependent on adequate B-vitamins in your system. Folic acid also helps to reduce homocysteine levels which is a toxic amino acid linked to Alzheimer’s disease.
2. Remove the crud in your diet that is causing brain fade… All foods that cause inflammation, will cause you to have foggy thinking… sugars, processed foods, sugary drinks, food additives, preservatives, basically you should be eating foods that are not ‘man-made’ but rather, foods that are whole, natural and from the ground;  or untouched by a factory.
3. Take Ginkgo. This supplement has been shown to increase blood flow to the brain, reduce the effects of dementia and slow the progression of early Alzheimer’s.
4. Consider Acetyl – L-Carnitine for the brain!  This amino acid supplement works great to give you brain a re-boot! It works fast and is extremely effective for re-call and brain energy! After the age of 40, this supplement should be used regularly!
5. Phosphatidyl Serine or PS- this supplement is considered brain cell nourishment! Taking this supplement not only helps memory and concentration, but it has been shown to slow the negative age-related effects of the brain.
6. Get your hormones checked, loss of estrogen, testosterone, and thyroid hormones can have a devastating effect on memory and concentration. Make sure you see someone that can adequately evaluate your levels and get you back on the right track.

Don’t let your brain-fog get out of control! Take action and get back into the groove… it’s never too late!

Blessings and Light!

Nish

Q. So… what is the hype about Vitamin D???

A. I am so glad you asked! I’ve started ordering this for all of my patients, as I really feel that when Vitamin D levels are optimal; people feel so much better!!

You know how you feel when you go out in the sun for the day; it just gives you great energy and attitude… well that seems to happen when vitamin D levels are optimized by the right type of supplementation!

Vitamin D has long been recognized as vital to bone health because the body needs the vitamin to absorb calcium. Recent research confirms that D may be essential for a wide range of conditions including, prevention of colon cancer, diabetes, fatigue, muscle weakness, breast cancer, fibromyalgia, and generalized weakness as we age.  Research has also recently shown us that with age our skin becomes less productive at allowing sunlight to produce Vitamin D, making a deficiency more pronounced, putting us at risk for fatigue, weakness and cancer.

Vitamin D was researched at Harvard Medical School and published in the May issue of Archives in Internal Medicine.  Researchers collecting data from over 10,500 women over ten years found that those that had a consistent intake of vitamin D and Calcium had a 30 percent lower risk of developing breast cancer.

One of the most interesting functions of Vitamin D is its ability to down-regulate hyper-proliferative cell growth. Cancer cells that have a vitamin D receptor often respond to Vitamin D, by decreasing their growth, thus reducing the risk of cancer proliferation.

So what can vitamin D do for you?

- Help prevent a growing list of chronic diseases, including Type 2 Diabetes, heart disease, hypertension, osteoporosis, breast cancer, colon cancer, and ovarian cancer.

-  Help keep your bones and teeth strong and healthy

-  Regulate the growth and activity of your cells

- Reduce inflammation and help with chronic pain

- Promote energy and strength

How can we get more Vitamin D?

-  Salmon, sardines, shrimp, milk, cod, cheese, and eggs (sockeye salmon containing the most)

-  Exposure to sunlight supplies us the majority of Vitamin D our bodies require.   Dark skinned people require about 10-15 times more exposure to the sun to get the same effect as lighter skinned people. Aim for 20 minutes, three times weekly in early morning sun, exposing your face and as much of your body as possible (summer times most effective) – this will only work in the non-winter months!

-  Supplement (which is crucial at all ages) with Vitamin D3 (cholecalciferol). This type of “D” is crucial. I recommend D3 which comes from fish oil and is found in eggs, organ meats, animal fat, cod liver oil and fish. It is equivalent to the vitamin D formed on our skins from UV-B sunlight.  The dose for younger and older adults is 1000 IU daily.  This amount may need to be increased if your blood level is too low. We carry this type of Vitamin D in our office and it’s very reasonable for a three month supply!

Testing for Vitamin D levels?

The best marker for vitamin D is a blood test called 25-hydroxyvitamin D or 25(OH)D. This test should be run for those that are in a higher risk category as mentioned above or have problems getting enough sun exposure (all of us in the winter) and those that have chronic pain, fatigue or loss of strength.

Ask your medical provider for a vitamin D test. I order them routinely for my patients in the winter, as do the other medical physicians and practitioners in my office. Get back to a “D-Manding” diet and get your health on the right track!

Best to your health and wellness!

Nisha

Perfect Hormone Balance – You Can Have It!

Women in ever-increasing numbers are seeking alternatives to traditional healthcare—and for good reason. Women of all ages can suffer problems such as: weight gain, hot flashes, depression, fatigue, anxiety, irritability, wrinkles, loss of sex drive, incontinence, headaches, acne, insomnia, and many more.  Often after a physical exam and a few questions, to her dismay her doctor suggests that what she’s going through is perfectly normal: –for her age…

Oprah, Dr. Christiane Northrup, Robin McGraw, Suzanne Somers, and many other hormone advocates have recently begun talking about how women can take control of their symptoms, and I whole-heartedly agree!  Hormones are essential to life, and when they are out of balance at any age, whether it be from lack of sleep, poor diet, genetics, stress, pregnancy, environmental toxins, PMS, or menopause, women and girls can feel terrible!

Why test hormones?  So many times we end up getting a prescription for a symptom like depression, when what we should be doing is having a hormone test to determine the underlying problem!  Testing allows the hormone expert to design a program that is individualized to the patient’s own personal hormone levels and needs.  This tool has greatly enhanced my ability to help women, teens, and men overcome their medical issues and nagging symptoms that many have had for years, with no relief.  Once the testing is done, the option to use bioidentical hormones, or natural supplements are often discussed to help create a better balance and eliminate the ongoing symptoms.  Bioidentical hormones are molecularly, an exact replica of one’s own hormones, and are often compounded in the pharmacy to the precise dosage requirements of the person.  I strongly feel that this approach to hormone imbalance is far superior to synthetic – (not molecularly identical to human hormones) and have seen it really change women’s lives over the years.  The key is individualized care, and working with a hormone medical specialist, who understands hormone testing, and treatment options available, to get you on back on track to feeling and looking great!

If you have had hormone changes and have not been able to find the right solutions, consider visiting my website for more information and details on how to get on the path for excellent hormone balance!

Good luck on your journey!

Nisha Jackson PhD, MS, WHCNP, HHP

www.justasknish.com

www.ventanawellness.com

Headache is a common adolescent concern. Headaches have multiple causes, some easy to fix, others more concerning. Headaches that affect school attendance or decrease the ability to concentrate and learn or to socialize with peers, warrant a trip to a health care provider. If anyone of any age describes a headache as the “worst I have ever had,” he or she needs to seek medical advice immediately. The following is a list of headache causes and treatment options.

1. Dehydration.  Make sure to drink water consistently throughout the day, up to 8 glasses if possible.

2.  Low blood sugar or blood sugar swings. Start each day with a breakfast that includes protein. Do not go longer than four hours without a meal or snack. Afternoons are notorious for headaches, especially when lunch is at 11 or noon and it is after 4 pm. Have healthy snacks available after school. Instead of “ruining” dinner, snacks a couple hours before a meal can improve the mood around the dinner table.

3. Hormones. The estrogen and progesterone changes in females during the pre-menstrual phase and during the period can cause headaches. Having hormone levels checked and replacing deficiencies can be helpful.

4. Stress. Increases in stress cause changes in body processes and can result in headaches. Stress headaches are usually in the neck and back of head. Massage and relaxation techniques can be helpful.

5. Lack of sleep. Teens need at least eight hours of sleep, and most need more. If schedules prevent this, or insomnia is a problem, this can be easily treated with sleep hygiene advice and natural supplements. See your health care provider.