2. Resolve your radon
Test for radon and seek ways to mitigate it if there is a problem. If you know through testing that your home exceeds the recommended radon level, the first step is to choose a qualified radon mitigation contractor to reduce your home’s radon level. It’s a fairly common problem that can definitely be minimized and lived with if fixed. Some radon reduction systems have a 99 percent reduction success rate.

3. Be vigilant about ventilation
Always ventilate your space when using products with chemicals that can release pollutants into the air; if products are stored following use, make sure to close tightly. Many household cleaners contain chemicals that are corrosive to the lungs and can cause respiratory damage.

4. Minimize mold and mites
Reduce asthma triggers such as mold and dust mites. Keep all areas in the home clean and dry, especially carpets. Empty water trays in air conditioners, dehumidifiers and refrigerators frequently. Clean up any mold, which can lead to respiratory illnesses, and get rid of excess water or moisture.

5. Put the kibosh on smoking
Introduce a zero-tolerance policy for indoor smoking. Indoor tobacco smoke can increase your risk of heart attacks, even if you are a non smoker. One of the most important things you can do for your health is to ensure a smoke-free home.

6. Keep a tight leash on leaks
Inspect fuel-burning appliances regularly for leaks; make repairs when necessary. Unlike carbon monoxide, gas leaks have a warning smell so that it can be readily detected. A gas leaks can make you feel dizzy, nauseous and experience difficulty breathing, and in large amounts can cause suffocation.

7. Beware of carbon monoxide
While smoke detectors alert you to the presence of smoke and possibly fire in your home, carbon monoxide detectors alert you to dangerous levels of carbon monoxide gas. It may be worthwhile to invest in a carbon monoxide alarm or purchasing a combo detector.

8. Put VOCs in their place
To avoid developing a respiratory-based health issue or worsening asthma, store unused chemicals in a garage or shed where people do not frequent.

9. Become an eco-conscious cleaner
Check the ingredients of your cleaning supplies to make sure they are low VOC and non-toxic. Stay clear of ingredients such as formaldehyde,1,4-Dioxane, and quaternary ammonium compounds, or “quats,” which often appear on the label as benzalkonium chloride. Quats function as germ killers in antibacterial cleaning supplies and disinfectants, but are also a recognized lung irritant.

10. Get the facts on new furniture
According to the EPA, purchasing “exterior-grade” pressed-wood products are a smart way to limit formaldehyde exposure in the home. These products off-gas less formaldehyde than cheaper pressed wood products because they contain phenol resins, as opposed to the more lethal urea resins. Before buying pressed-wood products, such as cabinetry and furniture, ask about or research the formaldehyde content of these products.

The bottom line
These small changes you make within the home can seem insignificant, but when you add them all together, they make a big difference, enhancing your indoor air quality—and your long-term health.
​

​Formaldehyde is actually naturally occurring in our environment—and our bodies. It’s found in trace amounts in every living system, including fruits and vegetables. According to the American Chemistry Council, “Humans produce about 1.5 ounces of formaldehyde a day as a normal part of our metabolism”.

3. Radon
Radon is a naturally occurring radioactive gas that can be found underneath your home in various types of bedrock and other building materials. When trapped inside buildings, it can be a cause of indoor air pollution. Radon can get into the walls of your home and can significantly increase your chances of developing lung cancer.

4. Tobacco smoke/secondhand smoke
Tobacco smoke is one of the most toxic indoor air pollutants. Secondhand smoke, also called environmental tobacco smoke or passive smoking, is a mixture of the smoke given off by the tobacco products, including cigarettes, cigars or pipes along with the smoke exhaled by smokers. Tobacco smoke is considered one of the most deadly carcinogens— it contains more than 7,000 chemicals, many of them toxic.  Exposure to secondhand smoke is much more dangerous when it occurs indoors, particularly in homes and cars.

5. Carbon monoxide
Carbon monoxide, an odorless, colorless and toxic gas, can kill you in high enough doses. Wood stoves, space heaters, and fireplaces, all emit carbon monoxide as well as nitrogen dioxide. Leaking chimneys and furnaces, generators, and gas stoves are also common sources of carbon monoxide in the home. The problem with carbon monoxide poisoning is that its symptoms are very similar to the flu—headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion—so people often don’t realize they’ve been poisoned.

6. VOCs
Volatile organic compounds (VOCs) include a huge gamut of potentially harmful chemicals that worsen indoor air pollution and can even lead to cancer.  In addition, they can react with other gases and form other air pollutants after they are in the air. Paints, varnishes, wax, adhesives, caulks, and sealants all contain organic solvents that can impact breathing. Many cleaning, disinfecting, cosmetic, degreasing, and hobby products also increase your home’s pollution load. Fuels, such as gas and kerosene, are made up of VOCs as well.
 
Did you know?

Products containing VOCs release organic compounds while you are using them, but did you know many of them continue to release VOCs even when they are simply being stored? As volatile compounds, by definition, they are unstable, which means unused chemicals stored in the home can sometimes “leak” and release VOCs into the air.

7. Biological contaminants
Biological contaminants refer to microorganisms that infiltrate our indoor environments, such as bacteria, viruses, fungi, and parasites. In our home, these kinds of contaminants manifest as animal dander and cat saliva, house dust mites, cockroaches, insects, pollen, mold, and mildew. Standing water, water-damaged materials or wet surfaces are the biggest culprits responsible for bacteria of all kinds: The moisture serves as a breeding ground for molds, mildews, bacteria, mites, and insects. Prolonged exposure to biological pollutants can cause sneezing, watery eyes, coughing, shortness of breath, dizziness, lethargy, fevers.

8. Pesticides
Inherently toxic, pesticides are chemicals that are used to kill or control pests. They include disinfectants, insecticides, fungicides, and rodent and termite poison. Sold as sprays, liquids, sticks, powders, crystals, balls, and foggers, chronic exposure to some pesticides can damage your liver, kidneys, and endocrine and nervous systems.
 
Did you know?

According to a study published in Pediatrics, in 2008, pesticides were the ninth most common substance reported to poison control centers, and approximately 45 percent of all reports of pesticide poisoning were regarding children.
 
9. Household cleaning and personal care products
Cleaning supplies can be an underestimated source of VOCs in your home. For example, a study published in Environmental Science & Technology found when bleach combines with a common citrus ingredient called limonene, it creates higher concentrations of toxic emissions.  Then there are the ubiquitous air fresheners, which emanate their own potent bouquet of toxins.
One study found they emit over 100 different chemicals that react to each other and form new combos of pollutants. Personal care products, particularly perfume and nail polish, are largely unregulated. They are responsible for a great deal more air pollution than many realize. A recent study found that domestic VOCs present in lotions, paints, and other household products contribute about as much to air pollution as motor vehicle emissions. These VOCs cause serious eye and nose irritation, and can possibly stimulate as asthma attack. In the long-term, VOC exposure can cause liver, kidney and central nervous system damage, and cancer.

The effect of indoor air pollution on your healthHealth effects from indoor air pollutants may be experienced immediately upon exposure or potentially years later. The immediate effects, often short-lived, can include irritation of the eyes, nose and throat, headaches, dizziness, and fatigue. Sometimes the solution is simply to eliminate exposure to the pollutant in question if you can determine the source. But many chronic exposures can result in more long-term effects, such as respiratory diseases, heart disease, and cancer. Asthma, hypersensitivity pneumonitis and humidifier fever, a viral lung inflammation triggered by humidifier-bred bacteria, can be caused—or worsened—by some indoor air pollutants.

Next post: How to Improve your Air Quality

Nearly everyone has experienced an occasional sleepless night. But when does the inability to sleep turn into insomnia? To answer that question, we need to look at how insomnia is defined medically.

In many research papers, insomnia is described as a disorder with one or more of the following criteria:

• Difficulty falling asleep
• Inability to stay asleep
• Experiencing nonrestorative sleep
• Daytime impairment or distress associated with lack of sleep
• Sleep difficulty that takes place at least three times per week and has persisted for at least one month

​Did you know that insomnia is one of the most common types of sleep disorders? Thankfully, there are several natural ways to help with insomnia.

Having any of these sleep issues can lead to a diagnosis of insomnia. There are two basic types of insomnia: acute (short-term/several weeks) or chronic (ongoing/several months).

What is insomnia?

Insomnia occurs when a lack of sleep takes place despite adequate opportunity to sleep. Having insomnia can significantly and negatively impact the quality of life and overall health. Chronic insomnia (three nights per week lasting at least three months) is associated with increased risk of cardiovascular disease, chronic pain syndrome, obesity, asthma, diabetes, depression, and anxiety.

Did you know?

It is estimated that approximately one-third of the general population in the United States has insomnia, making it the most common type of sleep disorder. 
Key insomnia symptoms include: 

• Lying awake for a long time before being able to fall asleep
• Sleeping for only a short period
• Being awake for much of the night
• Waking up too early
• Not feeling rested or feeling as if you haven’t slept even when you have

What causes insomnia?

According to the national sleep foundation, there can be medical causes such as pain, mental health issues such as anxiety or depression, and lifestyle factors like stress, long work hours or shift work. 

Treating insomnia can be complex.

From a conventional standpoint, a pharmaceutical approach is often used with prescription benzodiazepines being the “go-to” medication. Antidepressants and diphenhydramine, an antihistamine, are also often recommended by conventionally-trained healthcare providers.

Because of safety concerns such as addiction, sleepiness, dizziness, impaired cognitive function, and increased risk of dementia these drugs should not be a first-line choice and should never be used chronically. 

Did you know?

A 2012 study published in the journal BMJ Open found that sleeping pill use (less than 18 pills per year) significantly increased the risk of cancer and premature death. 

That’s why before reaching for an over-the-counter or prescription sleep drug it’s important to consider the many natural ways to help insomnia.

Natural insomnia treatments

People who have experienced or are experiencing insomnia often describe it as “frustrating,” “concerning” or even “maddening.” For these people, going to bed at night initiates a vicious cycle of worry and dread that can further exacerbate the existing exhaustion they are experiencing. Fortunately, natural insomnia treatments can help.

Melatonin

Topping the list of effective natural insomnia remedies is melatonin. Melatonin is a hormone produced in the brain that helps regulate a person’s sleep-wake cycle. It is often used by travelers who experience jet lag but for many people, it is also an effective insomnia treatment. Studies have shown that melatonin can help improve sleep quality, increase total sleep time, and effectively treat people who have been diagnosed with insomnia. 

Some other natural sleep supplements that have been confirmed in the scientific literature to help with insomnia include:

• Passionflower
• Chamomile
• Valerian
• Lemon balm
• GABA
• L-theanine
• Magnesium

Cannabidiol
​
Often times, one or more of these ingredients are combined in insomnia remedies. Also, research continues to grow regarding the use of cannabidiol (CBD) for sleep, especially anxiety associated insomnia. A large 2019 case series published in The Permanente Journal featuring 72 adults who received 25 mg of CBD per day in capsule form demonstrated a significant improvement in anxiety and sleep scores. 

Essential oils

Essential oils have also been shown to help encourage improved sleep quantity and quality. Lavender, in particular, either taken orally or as aromatherapy, has been shown to help with anxiety and can be especially beneficial to people who are experiencing anxiety-induced insomnia. 

Sleep hygiene​

Finally, when treating insomnia naturally, sleep hygiene should always be a focus.  Sleep hygiene includes different tips on what to do before bed to create the most sleep conducive atmosphere and routine as possible. This involves an adjustment to room temperature and darkness, as well as the nature of food and drink before bedtime. Creating a relaxing bedtime routine can go a long way in helping to ease insomnia.

The bottom line

​Lack of sleep can reach epidemic levels, and in some cases, it can turn into full-blown chronic insomnia. This complex and difficult-to-treat condition responds well to a safe, comprehensive, integrative approach that includes natural insomnia remedies, as well as a sleep-inducing lifestyle.

​As practitioners of natural medicine, we are committed to teaching our patients the proper lifestyle and nutrient choices to live with less pain and more vitality, without drugs. It’s always a good idea to seek consultation from your practitioner or another qualified health provider with any questions you may have concerning a skin condition and using a natural remedy for treatment.

You can find a selection of different types of supplements mentioned in our blog at our Dispensary or click the link below. 

Consult your doctor about taking supplements for hormones.

We can encourage healthy lifestyle habits and offer the best supplements, so our patients don’t suffer these conditions and can avoid the drugs to treat them.
​
Healthy aging at every stage of a woman’s life

A woman’s hormones vary widely depending on what stage of life she is in, requiring different treatment strategies through the decades. Western medicine and Eastern Medicine use different, but parallel expressions to explain the changes that happen to a woman during her life. But it all comes back to trying to create balance, stay healthy, and prevent chronic disease. 

Reproductive years

In Western medical understanding, the first hormone to be secreted by a young girls ovaries is progesterone, and then about a year later, estrogen. Through her reproductive years, these two hormones are measured in ratio to one another. If estrogen gets too high, or progesterone is too low to balance it, she may experience PMS, irritability, migraines, fibrocystic breasts, fibroids, bad menstrual cramps, or infertility and miscarriages. This is also the pattern that can lead to breast cancer.

Did you know?

In the Chinese Medical model, a woman’s life cycle is broken down into 7-year cycles. The yin and the yang, the two forces that support each other, generate each other and keep each other in check, go through their fluctuations in each 7-year cycle.

The yin is the cooling, nourishing, and moisturizing aspect. It is associated with the moon, with darkness, and all introspective quiet activities. The yang is the heating, drying and energizing aspect. It is associated with the sun, with the daytime, and all the activities that require fast movement and reaching outward in the world. All of the symptoms mentioned above are treated with balancing the yin and the yang, like balancing the Western pair: progesterone and estrogen.

Best supplements during this time of a woman’s life are:

• A multivitamin/mineral supplement with iron 
• A high quality probiotic
• If there is too much estrogen, liver detox herbs may be needed, and herbs like chaste tree berry (Agnus-castus) or progesterone cream will be helpful
• If there is estrogen dominance, nutrients and herbs to detox the liver can be helpful. Nutrients that detox the liver and balance estrogen dominance are DIM, NAC, Alpha lipoic acid, methionine, taurine, and glycine.
• Herbs and foods that also promote detoxification are milk thistle, broccoli sprouts, and artichoke extract.
• Adrenal support if there is a lot of stress
• In Chinese Medicine treatment we use herbal formulas that support the Spleen and the building of blood in the first half of the menstrual cycle, and herbs that decongest the liver after ovulation.

​Committing to and maintaining healthy habits, and keeping the hormones in balance at this stage prevent issues later in life.

Perimenopause years

​At around 35 or a bit later, the progesterone levels start to diminish, again leaving women in this state of estrogen dominance. That’s why often when women begin perimenopause their PMS symptoms get so much worse. Or they start getting migraines, or mood swings. As time goes by, the estrogen levels begin to drop off, and then we see the more classic perimenopause and menopause symptoms, like hot flashes, night sweats, sleep problems, loss of libido, weight gain, brain fog, and osteoporosis. Night sweats and cortisol swings lead to insomnia. Testosterone and DHEA levels diminish as a woman gets to perimenopause years, which reduces libido.

Between 7×6, or 42 years old, and 7×7 or 49 years old for women, the Yin aspect starts to diminish. Without the cooling moistening Yin, the heat of the Yang starts to rise and dry up the skin, hair, and vaginal tissue. The rising yang causes hot flashes, night sweats, loss of sleep and mental agitation. Restoring the yin and reducing the yang with Chinese herbal formulas in this stage keeps a woman much more comfortable as she goes through these years of great hormonal fluctuations.

The herb Maca, from the Andes of South America, helps to provide more stamina and resilience at this time, and also may help with hormonal symptoms. There are many amino acid and herb formulas that contain combinations of GABA, L- theanine, taurine, melatonin, inositol, and 5HTP that help with sleep and reduce anxiety.

One could consider bioidentical hormone replacement therapy if perimenopausal symptoms are severe to the point where they’re interfering with a woman’s ability to do what she needs to. If there is no history of breast cancer in herself or immediate female relatives, a “bi-est” formula of 80 percent estriol and 20 percent estradiol, with 66 mg of natural progesterone added is effective to relieve symptoms. It is good to begin with progesterone cream and herbal formula and see how the woman feels and responds before adding the bi-est. 

There are a lot of positive effects of restoring estrogen in the perimenopausal and menopausal woman, including the reduction of:

• Heart disease
• Osteoporosis
• Alzheimer’s disease

Best supplements during this time of a woman’s life are:

• Multivitamin/mineral
• Vitamin D – 2000-5000 IU daily
• Flaxseed meal or oil
• Chia seed
• Adrenal support herbs or formulas with Ashwagandha, Rhodiola, Eleutherococcus senticosus

Healthy lifestyle choices—including eating a diet with plenty of greens, and some healthy fats— can effectively reduce the inflammatory processes during the menopause years.

Menopause years

Once a woman has not had a menses for a year, she is considered postmenopausal. As I mentioned in the introduction, most people by age 65 have one or more of the chronic diseases of aging: 

• Cardiovascular disease
• Arthritis
• Diabetes or diabesity, as obesity is often connected to diabetes
• Dementia
• Osteoporosis

Did you know?

Chronic diseases may look like different diseases, but the underlying condition in all of them is inflammation. 
It is our goal as practitioners of natural medicine to encourage and support lifestyle choices that reduce inflammation. If we can effectively reduce the inflammatory processes in our patients, they may avoid these chronic conditions entirely or at least be less symptomatic. With proper lifestyle and nutrients on board, the genes carrying the propensity for these diseases may be turned off.

​There are many lifestyle practices that can reduce the incidence of these chronic diseases of aging.

We can encourage our clients to:

• Learn stress reducing activities
• Get 7-9 hours of sleep daily
• Get an adequate amount of movement daily. Reduce the amount of time sitting, by getting up at least once an hour
• Eat a diet low in sugars and refined carbs with plenty of greens, and some healthy fats

Best supplements during this time of a woman’s life are:

• Multivitamin/mineral supplement without Iron
• Probiotic
• Vitamin D – 2,000-5,000 IU
• Calcium/magnesium supplement, or if any evidence of osteopenia or osteoporosis, a bone-building supplement that has vitamin K2, strontium, biotin, and silica as well as calcium and magnesium

Controlling inflammation

Chronic diseases may look like different diseases, but the underlying condition in all of them is inflammation. 

The following supplements help control the disease and aging effects of inflammation:

• High potency turmeric (curcumin) at least 1200 mg/day
• Resveratrol – 250mg/day
• Co Q10 – 100mg/day
• Fish oils

As practitioners of natural medicine, we are committed to teaching our patients the proper lifestyle and nutrient choices to live with less pain and more vitality, without drugs. 

You can find a selection of different types of supplements mentioned in our blog at our Dispensary or click the link below. 

Consult your doctor about taking supplements for hormones.

It’s always a good idea to seek consultation from your practitioner or another qualified health provider with any questions you may have concerning a skin condition and using a natural remedy for treatment.

Adaptation

As time goes on, with unrelenting stress, in the adaptation phase the levels of the stress hormones cortisol and DHEA come down and may look normal, but the adrenals start to tire.

​Exhaustion

In the exhaustion phase, the adrenals give up and start putting out less and less cortisol. Fatigue sets in. You know you are there when you start thinking you need caffeine and chocolate to get up and get through your day.
High cortisol levels are associated with other signs of risk to health. They lead to increased risk of heart disease and high cholesterol, as well as loss of muscle mass and lowered immunity. Stress researchers have quantified the most stressful events, and have determined that the greater the stress, the greater the chance of illness. 

We need to look out for stress signals, as stress affects hormone balance in women.

Here’s a list of the highest stressors:

1. Death of a spouse
2. Divorce or marital separation
3. Imprisonment
4. Death of a close family member
5. Personal injury or illness
6. Dismissal from work
7. Retirement
8. Marriage or marital reconciliation
9. Work more than 40 hours/week 
10. Financial problems 

Other common powerful stressors are times of hormone fluctuations, such as pregnancy, childbirth, and menopause.

Stress affects your hormones

The “vicious cookie cycle” and your hormones

Everyone has their own adaptation to stress, some positive, some less positive. Some people just ignore it altogether! Many of the patients I see try to cope with their stress by comfort eating. Cortisol actually increases the cravings for sweets. The practice of eating sweets or other high glycemic index foods that break down quickly into simple sugars is what I have called the “Vicious Cookie Cycle”.

This is an easy way to see how stress and high cortisol levels affect other hormones. When cortisol levels are high and we eat sugar or other simple carbohydrate foods, it causes insulin to spike. High insulin levels cause the blood sugar to plummet, leading to a further increase in the secretion of cortisol, and also increased hunger, especially for sweets and carbs. So we eat another cookie and go back into the vicious cookie cycle!

How stress impacts your insulin resistance

But if this pattern happens regularly, and insulin spikes over and over, it may lead to insulin resistance or metabolic syndrome. In insulin resistance, the insulin stops doing its job of removing sugar out of the blood — and the result is — chronically high blood sugar. This is often is a precursor to diabetes. High cortisol and chronically high insulin cause the body to deposit fat, mostly in the belly.

To add insult to injury, high cortisol lowers thyroid function, so metabolism is slowed and women often gain weight and feel fatigued.

Other stress-related health risks in women

High cortisol also lowers estrogen levels, which can result in the deposition of fat, also sometimes called that “menopausal middle.” When estrogen is lowered from unrelenting stress and cortisol production, all the female hormone imbalance symptoms such as hot flashes, night sweats, sleep problem, and mood swings can get worse.
High cortisol levels from stress also reduce serotonin levels, so a woman may be even more moody, depressed, and have trouble sleeping. 

So stress, which is endemic in our society, if not managed, can cause many other important hormones to become out of balance.

Managing cortisol dysregulation with supplements

Herbs and nutrients that are adaptogens improve the regulation of the HPA axis and regulate the secretion of cortisol. They should be prescribed under the advice of a professional and based on the stage of the stress response the woman is in.

You can use cortisol supplements to manage stress but it’s best if you speak to your health practitioner first.
Cortisol is a diurnal hormone and can be measured by a saliva test to determine the cortisol output four times during the day. This helps a practitioner prescribe the right adrenal supplements and the right time of the day.
B vitamins & magnesium are appropriate for anyone under stress. In addition, we can treat according to which stage of the stress response a patient is in.

Alarm stage

• PS (phosphatidylserine) regulates high cortisol levels
• Amino acids L-theanine and GABA help reduce feelings of stress and anxiety
• Ashwagandha is relaxing and balancing to the adrenal glands

Adaptation stage

• Rhodiola
• Holy Basil
• Eleutherococcus
• Maca
• Ashwagandha

These all are adaptogens and provide resilience and increased stamina to counter stress.

​Exhaustion stage​

• Combination of the herbs listed above with the addition of glandulars, to increase cortisol
• DHEA to balance cortisol
• 
  
  

Lifestyle tips for women experiencing stress

Your lifestyle choices have a huge role to play in your hormonal health and stress management.

​A woman’s lifestyle can have a large impact on her mood, behaviors, and feelings. Lifestyle can also affect stress levels and it is important to understand what to do and what not to do. For women experiencing stress, some lifestyle choices to manage their stress include:

• Avoiding sugar and refined carbs and other pro-inflammatory foods
• Getting enough sleep (7-9 hours reduces cortisol levels)
• Regular exercise – aerobic exercise reduces cortisol
• Meditating
• Practicing yoga

Women and men respond to stress differently. Researchers at UCLA have termed the woman’s response to stress as “tend and befriend” in contrast to the usual fight or flight response. This means that women, under stress will take care of the children and the home, and look to their girlfriends for help and support.
​
This healthy response to stress involves the 3C’s: communicate, collaborate and cooperate. If a woman under stress will tend and befriend, it will cause her body to produce more oxytocin, the bonding hormone that reduces cortisol. Actually, any self-nurturing activity, any activity that brings happiness — besides eating inappropriate comfort foods — can increase oxytocin, and reduce cortisol. 

Given how present stress is, and how much damage it can cause, stress management tools are particularly valuable. Supplements and herbs to support the adrenal glands and regulate cortisol production are one of our most important interventions.

Stress management techniques and adrenal support should be a component in the care of a female patient during times of hormonal transition, and any time a woman has symptoms of hormone imbalance.

As practitioners of natural medicine, we are committed to teaching our clients the proper lifestyle and nutrient choices to live with less pain and more vitality, without drugs. 

You can find a selection of different types of supplements mentioned in our blog at our Dispensary or click the link below. 

Consult your doctor about taking supplements for hormones.

It’s always a good idea to seek consultation from your practitioner or another qualified health provider with any questions you may have concerning a skin condition and using a natural remedy for treatment.

Hormonal balance is vital as hormones affect our bodies, our health, and our happiness!

What does hormonal imbalance feel like?

I like to think about women’s hormones as a beautifully orchestrated dance, usually flowing smoothly from one step to the next, and supporting each other. But sometimes they get out of step, and step on one another, or forget to come to the party altogether!

Take this mini hormone quiz:

For each question, just tally the number of questions for which your answer is ‘yes’:

Do you, or your patient experience:

• Agitation, PMS, migraines?
• Heavy, painful periods?
• Tender breasts?
• Have you experienced a miscarriage or trouble getting pregnant?
• Sugar cravings?
• Increased belly fat?
• Burnout, loss of stamina, and fatigue?
• Feeling overwhelmed, everything is harder than it used to be?
• Trouble losing weight-your metabolism feels slower than it used to?
• Sensitive to the cold? (You’re always wearing layers.)
• Thinning of hair, including the outer eyebrows?
• Difficulty concentrating or poor memory? (You draw a blank mid-sentence or forget why you walked into a room?)
• Feeling tired, but hard to fall asleep and stay asleep?
• Waking up with night sweats?
• Depression, perhaps with anxiety or lethargy?
• Diminished libido, or difficulty to orgasm? 

Every ‘yes’ is a sign of hormonal imbalance! But we’re here to help: there are dramatic improvements in hormone health with lifestyle, herbs, nutrients, and acupuncture.

Which hormones are we talking about?

Estrogen

This is the feminizing hormone, that is secreted by the ovaries, and some by the adrenals after menopause. Estrogen can be too high, sometimes called estrogen dominance, or too low, estrogen deficiency. Either can cause discomfort and disease. Estrogen dominance is mostly associated with symptoms like PMS, sore or fibrocystic breasts, migraines, and irritability. In Chinese medicine, it is treated as Liver Qi stagnation, and treatment to sedate the liver brings dramatic results. Estrogen deficiency is associated with night sweats, dryness, heat, and insomnia. In Chinese medicine, this is known as a Yin deficiency pattern.

Progesterone

This hormone is also from the ovaries and is secreted mostly after ovulation. Progesterone means pro-gestational and helps a fertilized embryo to implant. Progesterone can be very soothing & sedating and helps to balance estrogen levels.

Testosterone

Yes, testosterone is important for both men and women. It is secreted by the testes in men and the ovaries and adrenals in women. Testosterone levels are important for maintaining a sense of wellbeing, maintaining muscle mass and for libido in both sexes. 

Thyroxine

The thyroid gland secretes T3 and T4. T4 has to convert into T3 to be active in the body. Thyroid hormones control how we burn calories. It is believed by some specialists that a majority of postmenopausal women have undiagnosed and subclinical hypothyroidism. Sometimes hypothyroidism is an autoimmune condition, called Hashimoto’s thyroiditis. Hyperthyroidism is called Graves disease. Symptoms of fatigue, low body temperature (cold all the time), infertility, depression, unexplained weight gain/loss, heart palpitations, and hoarse voice indicate testing the thyroid hormones. 

Cortisol

This hormone is secreted from the adrenal glands that sit above the kidneys. In times of acute stress, the adrenals secrete too much cortisol. Over periods of extended stress, the adrenal glands get exhausted and produce too little cortisol. All the hormones are interrelated, and in the next blog of this series, we will look at how stress — and the stress hormone cortisol interfere with women’s hormonal health. Since most women (and men too ) live with frequent or ongoing stress, we must address adrenal health when a woman has hormonal symptoms.

Dhea

This hormone is also from the adrenals; it helps to balance cortisol, and also converts into testosterone if T levels are low.

Insulin

Insulin is secreted by the pancreas in response to eating sugar. Insulin has two functions:

• It is the taxi driver that carries sugar out of the blood and into the cells so it can be used for energy,
• It tells the brain to stop eating. We are never full if insulin doesn’t work properly.

When there is chronic sugar intake, insulin stops working. It stops reacting to the sugar in the blood and becomes “resistant” to the sugar. Chronically high insulin, also known as insulin resistance or metabolic syndrome, results in pre-diabetes, or diabetes, and causes the body to store fat, mostly in the belly. 

Oxytocin

This is the bonding hormone! Oxytocin is secreted after birth, after orgasm or a good talk with a friend. And of course, by a hug. 

Women should engage in activities that promote oxytocin – such as walking and cycling outdoors.

Do lifestyle choices impact hormonal health?

There are many lifestyle adjustments a woman can make to balance her hormones, even without herbs, nutrients or hormones.

1. Number one on my list is to reduce or eliminate sugar and avoid white foods that turn quickly into sugar. Sugar is public health enemy number one, in all its 56 names! Reducing sugar will help balance weight, reduce cravings, lessen inflammation, and prevent diabetes.
2. I recommend a clean green and lean diet, with up to 30 grams of fiber/day, with minimal, if any, red meat.
3. Hormone balancing fiber comes from flaxseeds, chia seeds, cooked leafy greens, hemp, figs, and raspberries.
4. Reduce caffeine and alcohol. Caffeine contains methylxanthine that makes estrogen dominance worse.
5. On the other hand, oxytocin promoting activities balance estrogen and make women feel calm and secure. Taking a walk in nature with a friend, or calling your friends regularly, are some ways that help promote oxytocin. 
6. Get a minimum of 7 hours of sleep each night. Sleep balances cortisol and helps prevent diabetes.
7. Aerobic exercise balances cortisol and increases serotonin for better moods and better sleep. 

The role of herbs, and nutrients in hormone health
​
​There are so many effective natural treatments to balance a woman’s hormones. In the third blog in this series, we will cover the best treatments specifically for each stage of a woman’s life cycle.​

For women with estrogen deficiency, flaxseeds have been proven to help with hormonal health.
These are herbs and nutrients that are clinically proven to be effective: If a woman has symptoms of estrogen deficiency, I recommend:

• Flaxseed, Maca, Pueraria Mirifica, or Soy (if they are not hypothyroid)
• Chinese herbal Yin tonics
• Some women respond well to black cohosh or red clover
• Estriol drops or suppositories, especially if the symptoms are not responding to herbs alone.

Did you know?

​If there is a deficiency of progesterone, which is often the case with estrogen dominance, a wonderful plant is chasteberry, also known as Vitex agnus-castus. It is very powerful in helping with fertility, miscarriages, and PMS.

• Natural progesterone cream is also very effective to balance Estrogen dominance.
• DIM, (diindole methane) or IC-3/I3-C, helps estrogen metabolism and is useful with estrogen dominant situations. It is also helpful for women on HRT, or who are breast cancer survivors.
• Liver detox formulas, both Western and Chinese are very important, as well as liver herbs like milk thistle (Silybum marianum), and dandelion.
• There are many thyroid support formulas available as well.
• Other nutrients really affect moods and sleep. 5HTP increases serotonin. Serotonin helps restore a sense of wellness and promotes sleep.
• L-theanine and GABA reduce anxiety.

Probiotics too are part of the treatment of hormonal imbalance because the gut flora in them has an effect on how estrogen is metabolized. In the link below there are blood type probiotics that help support each women individually.

As natural medicine practitioners, we are so fortunate to have so many potent treatments available to us and our female patients. You can be confident in reassuring your female patients who come to you in distress that with lifestyle, herbs, and supplements, they will feel better.

Click on the link below to see a list of natural supplements to support women's health mentioned in the post.  You can find them in the catalog section under Women's Hormonal Support. 

You can find a selection of different types of supplements mentioned in our blog through our Dispensary or click the link below. 

Consult your doctor/practitioner about taking supplements for hormones.

It’s always a good idea to seek consultation from your practitioner or another qualified health provider with any questions you may have concerning a skin condition and using a natural remedy for treatment.

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Credit: Dr. Gold

Hypertension is a common condition in which blood flows through blood vessels and arteries with greater than normal pressure.  While normal blood pressure is defined as systolic blood pressure less than 120 mmHg and diastolic blood pressure less than 80 mm Hg, hypertension is characterized by systolic blood pressure greater than 130 mmHg and diastolic blood pressure greater than 80 mmHg. The American Heart Association outlines the following blood pressure ranges:

• ​Normal blood pressure: systolic blood pressure less than 120 mmHg and diastolic blood pressure less than 80 mmHg
• Elevated blood pressure: systolic blood pressure greater than 120 mmHg and diastolic blood pressure less than 80 mmHg
• Stage 1 Hypertension: systolic blood pressure greater than 130 mmHg and diastolic blood pressure greater than 80 mmHg
• Stage 2 Hypertension: systolic blood pressure greater than 140 mmHg and diastolic blood pressure greater than 90 mmHg
• Hypertensive Crisis: systolic blood pressure greater than 180 mmHg and diastolic blood pressure greater than 120 mmHg 

Causes and risk factors

Several causes and risk factors have been identified in the development of hypertension, including:

• Excess dietary intake of sodium
• Age: the risk of developing hypertension increases with age
• Sedentary lifestyle
• Family history/genetic predisposition
• Excess alcohol intake
• Race: hypertension is more common in African American individuals compared to white, Hispanic, and Asian individuals
• Gender: men are more likely to develop high blood pressure before age 55, while women are at an increased risk after 55
• Certain medications such as contraceptive pills and cold-relief medications
• Certain medical conditions such as chronic kidney disease, obesity, sleep apnea, thyroid conditions, and certain tumors 
• Urban living (compared to rural) 

Signs, symptoms, and complications

Hypertension is known as the “silent killer”. While individuals with hypertension will sometimes experience lightheadedness, fainting episodes, vertigo, or altered vision, the condition is most often asymptomatic until the occurrence of a severe medical event such as a heart attack or stroke.
 
Complications associated with high blood pressure include:

• Mycardial infarction
• Heart failure
• Peripheral artery disease
• Stroke
• Aneurysms
• Visual impairment and retinal hemorrhage
• Renal impairment
• Vascular dementia 

Integrative protocol for blood pressure support

Hypertension and its complications are largely preventable with lifestyle and dietary modifications.  Studies have shown that reductions as little as 10mmHg systolic or 5 mm Hg diastolic blood pressure decreased the risk of cardiovascular-related death and stroke by approximately 25% and 40%, respectively. 
The evidence-based ingredients and dosing included in this protocol have been shown to effectively reduce blood pressure in individuals with hypertension.

Magnesium

Among the most abundant minerals in the body, magnesium plays an integral role in many body functions, including insulin metabolism, energy production, nerve transmission, cardiac excitability, and blood pressure regulation. A number of underlying mechanisms are believed to be involved in the hypotensive effects of magnesium. These mechanisms include:

• Interaction with calcium in the body
• Reduced peripheral vascular resistance
• Increased secretion of endothelial prostaglandin I2
• Enhanced effect of antihypertensive medication
• Increased nitric oxide levels 

​Research findings:

• Consistent supplementation resulted in a decrease of both systolic and diastolic blood pressure 
• An inverse correlation between levels of circulating magnesium and the incidence of hypertension has been clearly identified 

Garlic (Allium sativum)

Garlic, a bulbous plant belonging to the Lillaceae family, has a long history of culinary and therapeutic uses dating back to ancient civilizations. Allicin is the primary active constituent of garlic and commonly extracted for use in supplements. Allicin is produced by the allinase enzyme, which is activated when raw garlic is crushed or chopped. Another common form of garlic extract, aged garlic extract, is produced by storing the plant in 15-20% ethanol for longer than one and a half years.  Among the most popular complementary therapies for hypertension, garlic demonstrates immunomodulatory and cardiovascular protective effects. 
​
Research findings:

• Consistent supplementation for 8-12 weeks has demonstrated reduction in both systolic and diastolic blood pressure 
• Garlic supplementation is widely considered a safe and effective approach to hypertension 

If y L-arginine

L-arginine is an amino acid involved in protein synthesis, tissue repair, immune function, and the urea cycle. It is characterized as a “semi-essential” or “conditionally essential” amino, as it can be synthesized by the body, but its production may be limited by a number of factors, such as the individual’s health and the availability of precursors. L-arginine is also a precursor for the production of nitric oxide, a signaling molecule involved in cellular function and essential for the regulation of blood pressure. 

Research findings:

• Reduction in blood pressure observed in patients with mild to moderate hypertension 
• Compared to placebo, L-arginine supplementation was shown to lower systolic blood pressure in patients with gestational hypertension 

The bottom line

While hypertension is a widespread and serious condition, it is also largely preventable. A protocol using natural supplements can be used therapeutically on its own or as an adjunct to existing treatment. If you are not an integrative healthcare provider, we recommend speaking with one to learn whether these supplements are right for your wellness plan.​ 

Click here or the link below to see a full list of Blood Pressure support items.

In a recent study, people with acne were shown to suffer from vitamin E, A, and zinc deficiencies.

The 8 best vitamins and supplements for naturally clear skin.
​
VITAMIN A – The acne antagonizer. Dermatologists often recommend vitamin A to patients with acne-prone skin. This is because vitamin A is a very effective antioxidant that decreases the size of sebaceous glands and the amount of oil skin produces.

Antioxidants protect the skin by limiting the production of free radicals in the body, which otherwise damage skin cells. When your body doesn’t have enough vitamin A, dead skin cells build up, clogging pores and triggering breakouts. Vitamin A has been shown to:

• Help the body shed off dead skin cells. 
• Reduce inflammation.  If you’re experiencing a breakout, vitamin a can help calm down swollen, red areas on the skin. Patients with severe acne were found to have lower levels of vitamin A. 

We highly recommend consulting a doctor before taking vitamin A in supplement form. This is because studies have shown that consuming high levels of Vitamin A and lead to serum high levels of vitamin A may lead to vomiting, dry skin, hair loss, or birth defects. So it is best to find out the right dosage for you. 

Did you know?

Self-confidence is often negatively affected by acne, and depending on the severity, studies have shown that acne can have a pretty huge and devastating impact on our mental health if left untreated.

Pineapple is a natural example of rich vitamin C, good for skin health.

VITAMIN C – The fixer upper.

If you have scarring, hyperpigmentation, rosacea, are recovering from a major acne breakout, or just generally feel like your lifestyle habits have led to having duller skin when you look in the mirror, you may want to consider asking your doctor about supplementing with vitamin C.

Vitamin C, also known as ascorbic acid, acts as an antioxidant, helping to protect your body’s cells from the damage caused by free radicals. Free radicals are compounds formed when bodies convert food into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.  This powerful antioxidant has been shown to:

• Help boost collagen production. 
• Repair sun-damaged skin when taken orally for at least 8 weeks. 
• Have a strong, hydrating effect on dry skin. 
• Help heal wounds and address discoloration when applied topically and, daily for at least 3 months. It can also help smooth out scars and fade brown spots. 
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A Note for sensitive skin & topical Vitamin C. When used topically, Vitamin C can be too harsh for certain skin types, and may even react poorly with ingredients found in some cosmetic products. If you have sensitive skin, ask your doctor about supplementing vitamin C orally.

Did you know?

​Pumpkins contain antioxidants Vitamin A and Vitamin C which help soften skin, calm irritated breakouts, and boost collagen production to prevent the signs of aging.

Youthful skin often means fewer sweets in your diet. The ingestion of sugar, in particular, has been shown to accelerate the signs of aging.

COLLAGEN – The age defying booster

​If you are over 30 and feel like the changes in your complexion may have to do with your age, you may want to consider taking collagen daily. In fact, the typical woman will likely lose 1 to 2 percent of her body’s collagen every year as early as her mid-30s, the rate increasing with age.  Ingesting collagen has been shown to:

​Result in anti-aging effects for the skin and boost skin collagen production.
Increase skin elasticity.

Did you know?

A few randomized trials have shown that herbs and spices, such as oregano, cinnamon, cloves, ginger, and garlic are effective for the treatment of dermatological disorders. 

Magnesium can help improve your skin’s overall appearance.
​
MAGNESIUM – The de-stressor

If you feel like your breakouts are connected to stress or are hormonal, consider asking your doctor about taking a magnesium supplement. Magnesium can help improve your skin’s overall appearance. Magnesium can be helpful in reducing acne and other skin disorders by lowering cortisol levels, stabilizing hormonal imbalances, and improving overall cellular function. Magnesium has been shown to:
​

• Minimize Inflammation. 
• Reduce levels of cortisol, which is a stress hormone. 
• Make vitamin C more effective if you have enough magnesium. 

Your body actually releases magnesium as a defense against stress, but sometimes you need more if you are not getting enough in your diet. Incorporating a daily supplement may give you the amount you need to clear up your skin.

Did you know?

If you think acne only happens to teens, think again. Studies show between 40 and 55% of adults in the US deal with low-grade acne. 

Using zinc shampoo can help reduce stress-related scalp acne.

ZINC – The head healer

When zits happen, zinc can help. Zinc is another powerful antioxidant and important micronutrient required for the normal functioning of the skin. Feeling stressed out and noticed you have what feels like tiny pimples on your scalp? You could likely benefit from getting more zinc in your diet orally or try a topical zinc treatment, such as zinc shampoo.  Zinc has been shown to:
​

• Successfully treat erosive pustular and crusting of the scalp when taken orally in zinc sulfate form. 
• Assist with the healing of damaged skin. Topically applied zinc can help to treat acne and accelerate wound healing.
• Pajamas treated with zinc have been shown to be effective in the treatment in the quality of sleep and stress of Atopic Dermatitis (AD) suffering individuals. In one specific study, zinc oxide-functionalized textile was shown to control infection and reduce inflammation.

Did you know?
​
Give your skin a sip of red wine. Resveratrol, a powerful antioxidant found in red grape skins, has been found to prevent the wrinkles, lines, and sagging caused by environmental skin agents like smog and second-hand smoke.

Omega-3 fatty acids have proven to help lessen redness of the skin.

OMEGA-3 The calming combatant

Omega-3 fatty acids are some of the best natural anti-inflammatories on the planet. And if you suffer from psoriasis, you definitely want to ask your doctor about getting them through a dietary supplement. Supplementary treatment with omega-3 fatty acids has been shown to help treat psoriasis. Omega-3s have also been shown to:
​

• Counteract inflammation of the skin. 
• Help lessen redness of the skin. 
• A lack of omega-3 has been linked to rough, scaly skin and dermatitis. 

Did you know?
Acne is the most common skin condition in the United States. It affects up to 50 million Americans annually. 

VITAMIN E – The environmental protector

Using a vitamin E oil can actually somewhat lessen the effects of spending a lot of time outside without proper SPF protection. And it has been shown to be especially effective at repairing acute sun damage (i.e. sunburns) when taken in combination with vitamin C.  Vitamin E has also been shown to:

• Reduce acute and chronic skin damage caused by UV irradiation. 
• Neutralize free radicals and act as a powerful antioxidant. 
• Improve immune function and skin durability. 

According to the National Institutes of Health, teens, adults, and pregnant women should consume around 15 milligrams of vitamin E (mg) each day. We recommend asking your doctor about supplementing vitamin E topically before bed or orally.​

It is essential to have enough vitamin D to help treat skin damage and keep skin healthy.

VITAMIN D – The UV fighter

If you have sun-damaged skin, vitamin D can also be especially beneficial. Vitamin D has been shown to:

• Help heal skin and address discoloration from long-term sun damage. 
• Researchers are exploring the relationship between vitamin D and skin health more. Preliminary findings show that a deficiency in Vitamin D can make you more prone to suffering from acne.

Did you know?

Vitamin D can now be delivered topically in a cream form. A randomized control study in 2014 safely delivered D3 through the dermal route. 

You can find a selection of different types of clear skin supplements mentioned in our Dispensary or click the link below. 

Consult your doctor about taking supplements for skin health.

It’s always a good idea to seek consultation from your practitioner or another qualified health provider with any questions you may have concerning a skin condition and using a natural remedy for treatment.

It’s always best to try and get any nutrients you may be missing in your diet from food. But if you’re finding it hard to get skin healthy nutrients into your diet, chances are you will benefit from dietary supplements.

Now you know, you can actually wine and dine your way to get clear skin, naturally!

​As practitioners of natural medicine, we are committed to teaching our patients the proper lifestyle and nutrient choices to live with less pain and more vitality, without drugs. 

You can find a selection of different types of supplements mentioned in our blog at our Dispensary or click the link below. ​