Hormones affect mood. It really is that simple. However, the basic concept that hormones affect mood is not widely appreciated or investigated when a patient presents to the doctor with symptoms of depression or anxiety. Mainstream medicine is quick to “fix” anxiety and depression with prescription medication. Sometimes these medications are absolutely indicated, but not to the exclusion of investigating how the patient’s unique hormonal make-up may be affecting her health and mood.
I see women regularly in my practice experiencing depression and/or anxiety. Often, they come to see me because they know something is “off” in their bodies. The medical community does a disservice to women when possible hormonal causes of their unwelcome moods are not thoroughly discussed or evaluated.
Below is a list of hormones that affect our mood and well-being. While they are listed separately, they interact together. Their interactions are powerful, intricate and exciting. When one hormone is imbalanced, other hormones are affected.
Estrogen and Progesterone
Although estrogen and progesterone are clearly different hormones, they work closely together to promote optimal physical, mental and emotional health in women.
Both estrogen and progesterone decline with age—but the age at which they decline is unique to each woman. One of the greatest misconceptions is that these hormones decline when women are in their 50s and their periods have stopped. For some women, estrogen and/or progesterone can begin to fluctuate in their teenage years.
Mood symptoms of estrogen deficiency include depression, fatigue, low libido, and poor memory.
Mood symptoms of progesterone deficiency (also symptoms of estrogen excess, which is very common) include irritability, anger, insomnia, and excessive tension and anxiety.
Estrogen may also increase serotonin, a neurotransmitter associated with feeling good. Many of the antidepressants prescribed today work by increasing serotonin levels. I have patients who are able to get off their antidepressants or avoid increasing their dosage once estrogen and progesterone levels are balanced.
Testosterone
Testosterone has many vital roles in women and, like the other sex hormones, starts to decline with age. Many younger women, who have been on birth control pills, may also have low testosterone and experience symptoms associated with low testosterone levels.
Symptoms associated with testosterone deficiency include increased submissiveness, rigidity, depressed drive and initiative, anxiety, poor memory, and low sex drive.
Melatonin
Melatonin induces sleep and promotes nighttime relaxation of muscles and nerves. This hormone also protects against free radicals because of its antioxidant property, possibly slowing the aging process and the onset of age-related diseases. Melatonin also decreases with age and affects on one’s mood.
Melatonin deficiency symptoms include anxiety and nervousness, especially at night, insomnia, depression (especially seasonal affective disorder) and irritability.
Thyroid Hormones (T3 and T4)
The thyroid gland controls the metabolic action of every cell in the body. When one has a thyroid hormone imbalance, her entire physical, emotional and mental state is affected adversely.
With respect to mood only, low thyroid hormones can manifest as fatigue, especially morning fatigue, apathy, depression, more pronounced in the morning, brain fog, and difficulty in concentrating.
Cortisol
Cortisol is secreted by the adrenal gland, our stress gland. When our bodies are under chronic stress, our adrenal glands work overtime to keep up their production of cortisol. Adrenal glands may eventually tire, and be unable to produce adequate cortisol levels.
Symptoms of low cortisol include anxiety and depression in stressful situations, extreme fatigue, absentmindedness, and irritability, easily triggered to outbursts of anger or anxiety.
DHEA
DHEA is another hormone produced by the adrenal glands and generally starts to decline at age 30. DHEA is vital for energy, positive mood, immune system health, and libido.
Symptoms of low DHEA include depression, anxiety, moderate fatigue, low libido and low resistance to stress.
Antidepressant and anti-anxiety medications are absolutely warranted at times. However, for many women, while they may improve mood (which is crucial), they frequently do not address the root cause of anxiety and depression.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Monday, June 15, 2009
Wednesday, June 3, 2009
Vitamin D deficiency Linked to Bacterial Vaginosis
More and more research is being published on the health benefits of Vitamin D. The latest is particularly exciting to me. In the June issue of Journal of Nutrition, the author’s report that as Vitamin D levels improved in pregnant women, the prevalence of bacterial vaginosis (BV) decreased. The author’s conclude that Vitamin D’s strong influence on the immune system plays a role in BV prevention. This is a significant finding since pregnant woman with BV are at higher risk for preterm delivery.
The most accurate way to assess Vitamin D status is by measuring 25(OH) vitamin D levels in the blood. As 25(OH) vitamin D levels approached 80 nmol/liter, the prevalence of BV decreased.
Bacterial Vaginosis is the most common vaginal infection in women. It is characterized by a "fishy" smelling, off-white, thin, discharge. Women may also experience itchiness, burning and irritation. Vaginal pH, vaginal flora and a woman's immune system all contribute to BV.
Vitamin D should be a part of every woman's prenatal blood panel as a way to prevent BV and thus lower the risks of preterm delivery. Bacterial Vaginosis is also a concern among non-pregnant women. Assessing vitamin D levels should also be part of the work-up in any woman experiencing recurrent BV.
We can add Bacterial Vaginosis prevention to the impressive list of health benefits of Vitamin D:
1. Heart disease prevention
2. Cancer prevention
3. Osteoporosis prevention
4. Enhances immune system
5. Supports insulin secretion
6. Musculoskeletal support
7. Mood support
8. PMS support
9. Prevents and helps treat autoimmune conditions (lupus, rheumatoid arthritis, multiple sclerosis, diabetes)
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
The most accurate way to assess Vitamin D status is by measuring 25(OH) vitamin D levels in the blood. As 25(OH) vitamin D levels approached 80 nmol/liter, the prevalence of BV decreased.
Bacterial Vaginosis is the most common vaginal infection in women. It is characterized by a "fishy" smelling, off-white, thin, discharge. Women may also experience itchiness, burning and irritation. Vaginal pH, vaginal flora and a woman's immune system all contribute to BV.
Vitamin D should be a part of every woman's prenatal blood panel as a way to prevent BV and thus lower the risks of preterm delivery. Bacterial Vaginosis is also a concern among non-pregnant women. Assessing vitamin D levels should also be part of the work-up in any woman experiencing recurrent BV.
We can add Bacterial Vaginosis prevention to the impressive list of health benefits of Vitamin D:
1. Heart disease prevention
2. Cancer prevention
3. Osteoporosis prevention
4. Enhances immune system
5. Supports insulin secretion
6. Musculoskeletal support
7. Mood support
8. PMS support
9. Prevents and helps treat autoimmune conditions (lupus, rheumatoid arthritis, multiple sclerosis, diabetes)
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Sunday, March 15, 2009
When to Choose Organic
The Environmental Working Group (EWG) recently published their updated shopper’s guide to pesticides.
The “Dirty Dozen” comprise the 12-most contaminated fruits and vegetables. EWG research has found that people who eat these 12 fruits and vegetables (conventionally grown) consume, on average, 10 pesticides a day.
1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear
The “Cleanest Group” comprises 15 fruits and vegetables that are lowest in pesticides. EWG research found that people who eat the 15 least contaminated conventionally grown fruits and vegetables ingest fewer that 2 pesticides daily.
1. Onion
2. Avocado
3. Pineapple
4. Mango
5. Asparagus
6. Sweet Peas
7. Kiwi
8. Cabbage
9. Eggplant
10. Papaya
11. Watermelon
12. Broccoli
13. Tomato
14. Sweet Potato
Buying organic can be more expensive and more difficult to find then buying conventionally grown produce. This list, however, helps consumers make informed choices at the grocery store or farmer’s market. You can use it to prioritize when to buy organic and when you can get away with something more conventional. For more information visit: www.foodnews.org
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
The “Dirty Dozen” comprise the 12-most contaminated fruits and vegetables. EWG research has found that people who eat these 12 fruits and vegetables (conventionally grown) consume, on average, 10 pesticides a day.
1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear
The “Cleanest Group” comprises 15 fruits and vegetables that are lowest in pesticides. EWG research found that people who eat the 15 least contaminated conventionally grown fruits and vegetables ingest fewer that 2 pesticides daily.
1. Onion
2. Avocado
3. Pineapple
4. Mango
5. Asparagus
6. Sweet Peas
7. Kiwi
8. Cabbage
9. Eggplant
10. Papaya
11. Watermelon
12. Broccoli
13. Tomato
14. Sweet Potato
Buying organic can be more expensive and more difficult to find then buying conventionally grown produce. This list, however, helps consumers make informed choices at the grocery store or farmer’s market. You can use it to prioritize when to buy organic and when you can get away with something more conventional. For more information visit: www.foodnews.org
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Monday, March 2, 2009
It's so much more than just cholesterol-women and their hearts part 2
People are fixated on their total cholesterol number. I often hear people bragging at dinner parties about their low cholesterol levels (thanks to their recently prescribed statin). While total cholesterol numbers are important they are just part of the data which helps us understand cardiovascular disease risk. As I shall explain below, understanding, preventing and treating cardiovascular disease are complex and demand for more information than just routine cholesterol numbers.
Total cholesterol
Cholesterol is a type of fat found in the cells of all vertebrate animals. It does not appear in plants. Cholesterol is an essential component of animal cell membranes and is a pivotal building block for the synthesis of hormones, such as estrogen, testosterone and cortisol. It is also necessary for the transmission of nerve impulses and for Vitamin D production. As an ingredient in bile, cholesterol helps to emulsify dietary fats and assists in their digestion and absorption. Because of its important role in hormone synthesis, too low of a level of cholesterol can be associated with depression, fatigue and low libido.
Total cholesterol comprises an individual’s LDL and HDL (discussed below). 75% of a person’s total cholesterol is produced by the liver. The remainder is obtained directly from our diet (eggs, dairy, meat, poultry and fish). The more cholesterol consumed by diet, the less the liver makes. However, excessive dietary cholesterol and sugar intake challenges this mechanism and may cause cholesterol to rise to unhealthy levels.
LDL (Low density lipoprotein)
Often referred to as “bad cholesterol”, LDL carries cholesterol from the liver to the body. There are actually seven different subclasses of LDL. These subclasses are numbered (I, IIa, IIb, IIIa, IIIb, IVa & IVb). Generally, these individual lipoproteins are not separately screened for---they are all pretty much “bad cholesterol”. Research is showing, however, that certain subclasses are worse than others. For example, subclass IVb is the smallest of the LDL particles. When this subclass is greater then 10% of one’s total LDL, it causes faster progression of “clogging of the arteries”. “L” stands for lousy (mnemonics got me through medical school).
VLDL (Very low density lipoprotein particles)
VLDL also carries cholesterol from the liver to different parts of the body. It is smaller and denser than LDL. The denser the lipoprotein, the more harmful if it exceeds healthy levels.
HDL (High density lipoprotein)
HDL is referred to as “good cholesterol”. It carries cholesterol from different parts of the body back to the liver for breakdown and elimination via bile. It actually helps to decrease the bad cholesterol (LDL) in the body. HDL has 5 subclasses (2a, 2b, 3a, 3b & 3c). HDL 2b is the subclass of HDL that is responsible for efficient transport of cholesterol from body back to the liver. “H” stands for happy.
Lipoprotein (a)
Lipoprotein a is an LDL particle with an abnormal protein attached. High levels of lipoprotein (a) are associated with increased risk of developing of heart disease. Statins cannot lower lipoprotein(a) levels.
Apoprotein A1
Apoprotein A1 is attached to HDL. Lower levels of ApoA1 have been reported in patients who develop heart disease.
Apoprotein B
Apoprotein B is associated with LDL. Higher levels of plasma Apo B may signify increased heart disease risk-even if LDL is within the normal range.
Homocysteine
Homocysteine is an amino acid considered to be an independent risk factor for cardiovascular disease. While homocysteine has nothing directly to do with the heart, elevated levels (above 14 micromol/ml) are thought to increase the risk of developing heart disease.
hsCRP (highly sensitive C reactive protein)
Everyone should have this test done. hsCRP is a marker of inflammation in the body. Chronic elevation of hsCRP has been associated with an increase risk of cardiovascular disease.
Insulin
Insulin is a protein produced in the pancreas and involved in carbohydrate metabolism. It is elevated after meals in proportion to the carbohydrate content of the meal. Elevated fasting insulin levels (above 15) may be related to developing atherosclerosis. Long term exposure to elevated amounts of insulin increases risk of developing diabetes. Diabetes is also a risk factor for developing heart disease.
Lp-PLA2
Lp-PLA2 is associated with inflammation in the blood vessels. Elevated levels of Lp-PLA2 (above 223 ng/ml) may signify an active atherogenic process (clogging of the arteries).
When it comes to lab values, your risk of heart disease should be more personalized than just your total cholesterol number.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Total cholesterol
Cholesterol is a type of fat found in the cells of all vertebrate animals. It does not appear in plants. Cholesterol is an essential component of animal cell membranes and is a pivotal building block for the synthesis of hormones, such as estrogen, testosterone and cortisol. It is also necessary for the transmission of nerve impulses and for Vitamin D production. As an ingredient in bile, cholesterol helps to emulsify dietary fats and assists in their digestion and absorption. Because of its important role in hormone synthesis, too low of a level of cholesterol can be associated with depression, fatigue and low libido.
Total cholesterol comprises an individual’s LDL and HDL (discussed below). 75% of a person’s total cholesterol is produced by the liver. The remainder is obtained directly from our diet (eggs, dairy, meat, poultry and fish). The more cholesterol consumed by diet, the less the liver makes. However, excessive dietary cholesterol and sugar intake challenges this mechanism and may cause cholesterol to rise to unhealthy levels.
LDL (Low density lipoprotein)
Often referred to as “bad cholesterol”, LDL carries cholesterol from the liver to the body. There are actually seven different subclasses of LDL. These subclasses are numbered (I, IIa, IIb, IIIa, IIIb, IVa & IVb). Generally, these individual lipoproteins are not separately screened for---they are all pretty much “bad cholesterol”. Research is showing, however, that certain subclasses are worse than others. For example, subclass IVb is the smallest of the LDL particles. When this subclass is greater then 10% of one’s total LDL, it causes faster progression of “clogging of the arteries”. “L” stands for lousy (mnemonics got me through medical school).
VLDL (Very low density lipoprotein particles)
VLDL also carries cholesterol from the liver to different parts of the body. It is smaller and denser than LDL. The denser the lipoprotein, the more harmful if it exceeds healthy levels.
HDL (High density lipoprotein)
HDL is referred to as “good cholesterol”. It carries cholesterol from different parts of the body back to the liver for breakdown and elimination via bile. It actually helps to decrease the bad cholesterol (LDL) in the body. HDL has 5 subclasses (2a, 2b, 3a, 3b & 3c). HDL 2b is the subclass of HDL that is responsible for efficient transport of cholesterol from body back to the liver. “H” stands for happy.
Lipoprotein (a)
Lipoprotein a is an LDL particle with an abnormal protein attached. High levels of lipoprotein (a) are associated with increased risk of developing of heart disease. Statins cannot lower lipoprotein(a) levels.
Apoprotein A1
Apoprotein A1 is attached to HDL. Lower levels of ApoA1 have been reported in patients who develop heart disease.
Apoprotein B
Apoprotein B is associated with LDL. Higher levels of plasma Apo B may signify increased heart disease risk-even if LDL is within the normal range.
Homocysteine
Homocysteine is an amino acid considered to be an independent risk factor for cardiovascular disease. While homocysteine has nothing directly to do with the heart, elevated levels (above 14 micromol/ml) are thought to increase the risk of developing heart disease.
hsCRP (highly sensitive C reactive protein)
Everyone should have this test done. hsCRP is a marker of inflammation in the body. Chronic elevation of hsCRP has been associated with an increase risk of cardiovascular disease.
Insulin
Insulin is a protein produced in the pancreas and involved in carbohydrate metabolism. It is elevated after meals in proportion to the carbohydrate content of the meal. Elevated fasting insulin levels (above 15) may be related to developing atherosclerosis. Long term exposure to elevated amounts of insulin increases risk of developing diabetes. Diabetes is also a risk factor for developing heart disease.
Lp-PLA2
Lp-PLA2 is associated with inflammation in the blood vessels. Elevated levels of Lp-PLA2 (above 223 ng/ml) may signify an active atherogenic process (clogging of the arteries).
When it comes to lab values, your risk of heart disease should be more personalized than just your total cholesterol number.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Wednesday, February 11, 2009
Women and their Hearts- part 1
Heart disease is the leading cause of death in women. Heart disease, including heart attacks and strokes, kills more women than breast, ovarian, colon and all other cancers combined. And even though more women will die each year from heart disease than men, women have more difficulty obtaining accurate cardiovascular diagnoses and receiving effective therapies promptly.
The image of a man gripping his chest as he falls to his death from a heart attack is emblematic of how a man might experience the symptoms associated with a heart attack. Heart attacks in men typically begin with chest pain under the breastbone, which spreads to the jaw and left arm. Women, on the other hand, may not experience any chest discomfort during a heart attack. Instead, women are more likely to have shortness of breath, flu-like symptoms, nausea, abdominal pain, dizziness, indigestion or anxiety. Because these nonspecific symptoms mimic so many other conditions, fewer women are referred timely to a cardiologist for a complete work-up.
Physiologically, men and women are different. Although this may seem obvious, heath studies for years have been conducted only in middle-aged men with their results applied to both men and women. Women have smaller blood vessels than men. This may explain why more women experience complications after angioplasty (a procedure to unblock clogged arteries) and coronary bypass surgery. Recent follow-up studies now show that common prescriptions to protect against cardiovascular disease, such as aspirin, and to reduce blood pressure, such as losartan and atenolol, offer more good for men than women. The paradigm is changing and all women and their physicians need to appreciate the gender differences in the presentation, assessment and treatment of heart disease.
Until conventional medicine fully appreciates the gender differences in heart disease, women need to be active participants in their health. Women should, at least, consider their heart when they experience nonspecific heart-disease symptoms, such as anxiety, dizziness and shortness of breath; especially if they do not have a history or tendency towards anxiety.
There is a lot that can be done to both reduce your risk factors and support your heart health. Stay tuned for more articles on this very important topic.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
The image of a man gripping his chest as he falls to his death from a heart attack is emblematic of how a man might experience the symptoms associated with a heart attack. Heart attacks in men typically begin with chest pain under the breastbone, which spreads to the jaw and left arm. Women, on the other hand, may not experience any chest discomfort during a heart attack. Instead, women are more likely to have shortness of breath, flu-like symptoms, nausea, abdominal pain, dizziness, indigestion or anxiety. Because these nonspecific symptoms mimic so many other conditions, fewer women are referred timely to a cardiologist for a complete work-up.
Physiologically, men and women are different. Although this may seem obvious, heath studies for years have been conducted only in middle-aged men with their results applied to both men and women. Women have smaller blood vessels than men. This may explain why more women experience complications after angioplasty (a procedure to unblock clogged arteries) and coronary bypass surgery. Recent follow-up studies now show that common prescriptions to protect against cardiovascular disease, such as aspirin, and to reduce blood pressure, such as losartan and atenolol, offer more good for men than women. The paradigm is changing and all women and their physicians need to appreciate the gender differences in the presentation, assessment and treatment of heart disease.
Until conventional medicine fully appreciates the gender differences in heart disease, women need to be active participants in their health. Women should, at least, consider their heart when they experience nonspecific heart-disease symptoms, such as anxiety, dizziness and shortness of breath; especially if they do not have a history or tendency towards anxiety.
There is a lot that can be done to both reduce your risk factors and support your heart health. Stay tuned for more articles on this very important topic.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Friday, December 12, 2008
Staying Healthy, Sane and Slim During the Holidays
A holiday season never passes without pre-holiday advice against overeating and packing on extra weight – followed a few weeks later with tired “post-holiday tips” on how to take it off again. It is the same every year. Let’s challenge ourselves to make this year a bit different. Read those imminent “how to take the holiday weight off” bromides with a smile, and go into the 2008 holiday season determined to stay healthy, sane, and slim by keeping in mind these eating suggestions.
SET YOUR INTENTION
Allow yourself to enjoy your favorite treats guilt-free. The holiday season is often about overeating followed by “next-morning guilt”. One tool to avoid this next-morning guilt is to set an intention before each meal or holiday party and follow it. For example, it may be to enjoy a slice of your favorite pecan pie and sample a few of the tasty appetizers. Another way to think about setting an intention is to ask your self “How do I want to feel tomorrow morning?” and “How do I need to behave tonight so that I wake up feeling good about my food decisions tomorrow?”
LISTEN TO YOUR BODY
This can be the greatest challenge of all. Try to check in with your body while you’re eating. Ask yourself: “How does the food taste to me?”; “How does it smell?”; “Am I full?”, “Am I eating according to the intentions I set?”
EXERCISE
Be sure to continue - or begin! - your exercise program. Carve out 30-60 minutes of aerobic exercise 3-5x/week. Do what you enjoy most: walking, running on the beach, swimming, yoga, Pilates, climbing stairs, playing tennis, etc. Exercise increases endorphins which elevate your mood and can help manage holiday stress. Exercise also helps to burn calories and prevent against overeating.
DO NOT SKIP A MEAL TO SAVE CALORIES
This often leads to excessive hunger, a preoccupation with food, and not feeling satisfied. If you skip a meal you are more likely to overdo it the next time.
EAT PROTEIN AT EVERY MEAL
Sugar and simple carbohydrates, like breads, pastas, cookies and pastries, cause your blood sugar to fluctuate. This leads to increased sugar cravings and overeating. Protein stabilizes blood sugar, decreases sugar cravings, guards against overeating and helps to keep your mood stabilized. Try these excellent and easy sources of protein: a handful of nuts, hummus, hard boiled egg, turkey, fish and beans.
DRINK WATER
Hydrating your body will increase your energy, detoxify your body, nourish your organs, keep your skin healthy, reduce headaches and increase your satiety. Challenge yourself to drink an extra 8-ounce glass of water for every serving of sugar, coffee and alcohol you consume during the holidays.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
SET YOUR INTENTION
Allow yourself to enjoy your favorite treats guilt-free. The holiday season is often about overeating followed by “next-morning guilt”. One tool to avoid this next-morning guilt is to set an intention before each meal or holiday party and follow it. For example, it may be to enjoy a slice of your favorite pecan pie and sample a few of the tasty appetizers. Another way to think about setting an intention is to ask your self “How do I want to feel tomorrow morning?” and “How do I need to behave tonight so that I wake up feeling good about my food decisions tomorrow?”
LISTEN TO YOUR BODY
This can be the greatest challenge of all. Try to check in with your body while you’re eating. Ask yourself: “How does the food taste to me?”; “How does it smell?”; “Am I full?”, “Am I eating according to the intentions I set?”
EXERCISE
Be sure to continue - or begin! - your exercise program. Carve out 30-60 minutes of aerobic exercise 3-5x/week. Do what you enjoy most: walking, running on the beach, swimming, yoga, Pilates, climbing stairs, playing tennis, etc. Exercise increases endorphins which elevate your mood and can help manage holiday stress. Exercise also helps to burn calories and prevent against overeating.
DO NOT SKIP A MEAL TO SAVE CALORIES
This often leads to excessive hunger, a preoccupation with food, and not feeling satisfied. If you skip a meal you are more likely to overdo it the next time.
EAT PROTEIN AT EVERY MEAL
Sugar and simple carbohydrates, like breads, pastas, cookies and pastries, cause your blood sugar to fluctuate. This leads to increased sugar cravings and overeating. Protein stabilizes blood sugar, decreases sugar cravings, guards against overeating and helps to keep your mood stabilized. Try these excellent and easy sources of protein: a handful of nuts, hummus, hard boiled egg, turkey, fish and beans.
DRINK WATER
Hydrating your body will increase your energy, detoxify your body, nourish your organs, keep your skin healthy, reduce headaches and increase your satiety. Challenge yourself to drink an extra 8-ounce glass of water for every serving of sugar, coffee and alcohol you consume during the holidays.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Friday, November 28, 2008
A Flawed Study on Vitamin C and Vitamin E
A recent study in the Journal of the American Medical Association (JAMA) proclaimed that vitamin E and vitamin C do not protect against heart disease in men. This finding provoked interest around the world. I am a true believer in proper supplementation - both for the prevention and treatment of health conditions – so I am always trying to keep up on the latest research on vitamins, minerals and herbal medicine. But that does not make me averse to studies refuting their efficacy. Intrigued, I read this study closely and I have concluded that this study was methodologically flawed from the start.
Here are some facts about the study. This article originated in the Physicians’ Health Study (PHSII) that began in 1997. The PHSII sought to answer questions relating to supplemental vitamins and their use in the prevention of cardiovascular disease, cancer, memory loss and age-related vision loss. It was funded by a grant from the BASF Corporation and the National Institutes of Health (NIH). Wyeth Pharmaceuticals and DSM Nutritional Products, Inc provided the nutrients.
A closer look reveals two primary errors in the study. First, the dose and form of Vitamin E used in this study was flawed. Vitamin E was dosed at 400 IU every other day. This dose is below the dose that is in most over the counter Vitamin E supplements. Physicians that recognize the benefits of Vitamin E recommend a higher and more therapeutic dose. The form of vitamin E used in this study was a synthetic d,l-alpha tocopherol. This form of vitamin E does have some useful properties and is the usual form of vitamin E in food and in supplements. However, the gamma form of Vitamin E, known as gamma-tocopherol, is more effective than alpha-tocopherol at inhibiting the pro-inflammatory COX-2 enzyme thus it has greater anti-inflammatory and cardioprotective benefits. Also, gamma-tocopherol is a stronger inhibitor of peroxynitrite-induce oxidation, a reaction that may impact the development of cardiovascular disease, neurodegenerative disease and cancer.
Second, Vitamin C was also under dosed. In the study, participants were only dosed at 500 mg/day. This amount is equivalent to half of an “Emer’genC” packet or a typical 1 gram capsule. In other words, this is a stunningly tiny amount of vitamin C hardly worth studying. Most evidence suggests therapeutic levels of vitamin C should be in the range of 3 grams per day, in divided doses, and in the mixed acerbate form.
Clearly we need more and better studies to evaluate the use of certain nutrients for the prevention and treatment of disease. However, if a study is going to be taken seriously, it should take a more rigorous methodological approach. This study, in my opinion, was misleading and a misuse of resources.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Here are some facts about the study. This article originated in the Physicians’ Health Study (PHSII) that began in 1997. The PHSII sought to answer questions relating to supplemental vitamins and their use in the prevention of cardiovascular disease, cancer, memory loss and age-related vision loss. It was funded by a grant from the BASF Corporation and the National Institutes of Health (NIH). Wyeth Pharmaceuticals and DSM Nutritional Products, Inc provided the nutrients.
A closer look reveals two primary errors in the study. First, the dose and form of Vitamin E used in this study was flawed. Vitamin E was dosed at 400 IU every other day. This dose is below the dose that is in most over the counter Vitamin E supplements. Physicians that recognize the benefits of Vitamin E recommend a higher and more therapeutic dose. The form of vitamin E used in this study was a synthetic d,l-alpha tocopherol. This form of vitamin E does have some useful properties and is the usual form of vitamin E in food and in supplements. However, the gamma form of Vitamin E, known as gamma-tocopherol, is more effective than alpha-tocopherol at inhibiting the pro-inflammatory COX-2 enzyme thus it has greater anti-inflammatory and cardioprotective benefits. Also, gamma-tocopherol is a stronger inhibitor of peroxynitrite-induce oxidation, a reaction that may impact the development of cardiovascular disease, neurodegenerative disease and cancer.
Second, Vitamin C was also under dosed. In the study, participants were only dosed at 500 mg/day. This amount is equivalent to half of an “Emer’genC” packet or a typical 1 gram capsule. In other words, this is a stunningly tiny amount of vitamin C hardly worth studying. Most evidence suggests therapeutic levels of vitamin C should be in the range of 3 grams per day, in divided doses, and in the mixed acerbate form.
Clearly we need more and better studies to evaluate the use of certain nutrients for the prevention and treatment of disease. However, if a study is going to be taken seriously, it should take a more rigorous methodological approach. This study, in my opinion, was misleading and a misuse of resources.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
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