Chic Wellness

My new blogging site

2009-10-13T18:04:00.000-07:00

Please visit my new website: drmaggieney.com to continue reading my blog!

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.

Green Pregnancy

2009-09-29T17:33:00.000-07:00

As I enter my 9th month of my pregnancy, I relish in my control in creating a green and nourishing environment for my growing baby. A mother’s actions during pregnancy affect the physical, mental, emotional, anatomical and neurological development of her fetus. It is an empowering process to make decisions that beneficially affect my growing baby. An important way to affect positively the health of your growing fetus is by embracing the foundations of a green pregnancy:

1. Diet
A whole foods, nutrient dense diet which limits sugar, refined carbohydrates and processed foods is vital for a healthy, green pregnancy. Your diet should include dark leafy green vegetables (kale, chard, arugula, spinach), fruit, whole grains, nuts and seeds and healthy sources of protein (beans, yogurt, tempeh and animal protein). If you do eat meat, choose low-mercury fish-such, such as wild salmon and sardines, free-range poultry and organic, grass-fed beef. Make sure to start your day with a good protein source and include protein at every meal and snack. Choose organic produce whenever possible and reference the Environmental Working Group’s (EWG’s) useful list of the 12-most contaminated fruits and vegetables when prioritizing when to buy organic.

The “Dirty Dozen” comprise the 12-most contaminated fruits and vegetables.

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 those fruits and vegetables that are lowest in pesticides.

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

Pregnant women only need an additional 300 calories/day to satisfy their baby’s growing requirements. Generally, if you listen to your body by eating wholesome foods when you are hungry and stopping when you are full, you will get all of your, and your baby’s, needs met for a healthy pregnancy.

2. Water
A Mom-to-be must stay well hydrated. Insufficient water intake can contribute to fatigue, nausea, headaches, constipation and even preterm labor. Water aids in liver and kidney function, helps to flush waste products from cells, replenishes amniotic fluid and is essential for adequate breast milk production and flow. Aim for at least 8-12, 8-ounces glasses/day.

3. Sleep
A comfortable night sleep can become more challenging during the later stages of pregnancy. When you have opportunity to sleep or are feeling tired, take advantage and get some rest. Sleep is not an area to compromise to allow more time preparing the nursery or cleaning out old drawers. Sleep is the time for your body and immune system to rejuvenate. Studies show that adequate sleep during pregnancy contributes to shorter labor and lessens the risk of postpartum depression.

4. Exercise
Exercise improves strength, flexibility and endurance for a quicker and easier labor and delivery. Exercise also helps to prevent against constipation, backaches, swelling, urinary incontinence and postpartum depression. Prenatal yoga is an effective way to blend posture, relaxation, breathing, hip openers and the important kegel exercises in a supportive environment. Walking, gentle hiking and swimming are also excellent choices. It is important to consult a physician regarding your exercise routine during pregnancy---too much exercise or the wrong kind may not be appropriate for you.

5. Personal Care Products
All women, and pregnant women especially, need to be mindful of the ingredients in their cosmetics. Common ingredients, such as phthalates, musks, 1,4-dioxane and the elusive “fragrances”, affect hormones and reproductive organs. What we put on our body is absorbed by our skin, enters our blood stream and travels to our growing fetus. The EPA has concluded that carcinogens in personal care products and the environment are roughly 10x more potent for babies than for adults. I encourage you to research the safety of your products on “skin deep”---a searchable database offered by the EWG: www.ewg.org/reports/skindeep

6. Supplementation
Proper nutritional supplements help to assure a healthy pregnancy, birth and baby. A good pregnancy supplementation regime should include:
1. A high quality Prenatal Vitamin with at least 800 mcg of folic acid to assure your baby is getting all the essential vitamins and minerals for healthy growth and development.
2. Omega 3 fatty acids, with adequate DHA, serves as brain food for your baby. Not only does research show that the omega 3 fatty acids from fish contribute to a smart, healthy and happy baby, they also help to prevent against postpartum depression in Moms.
3. Calcium and Magnesium are essential for a healthy pregnancy and help prevent leg cramps and hypertension. Your Prenatal Vitamin may have enough of these minerals. During pregnancy, you should aim to have 1000 mg of Calcium and 500 mg of Magnesium/day. If you eat dairy daily, you can assume you are already taking in 550 mg of Calcium/day.
4. Probiotic-especially during the third trimester. A healthy vaginal and intestinal flora helps to prevent Group B strep overgrowth (which requires IV antibiotics during birth), bacterial vaginosis, yeast infection and urinary tract infections in pregnant women. Probiotics also support the intestinal flora of your growing baby and has even been shown to be effective against childhood allergies, eczema and obesity.
5. Extra Iron-if you’re anemic. If you become anemic during pregnancy, consult with an Akasha physician about a high quality iron supplement that does not cause constipation.

7. Joy and Balance
Having joy and making time for activities that bring you pleasure and create balance in your life are absolutely essential during pregnancy. Joy, pleasure and balance nourish you. Just as a healthy diet, exercise and supplement regime provides nourishment to assure a healthy pregnancy, joy and balance also contribute significantly to a complete nourishment regime. While it is easy to put yourself on the bottom of the priority list after you have a baby, it is vital to your wellbeing to incorporate activities in your life that bring you pleasure. A happy Mom contributes to a happy home. Starting to think about this during pregnancy can contribute to a more satisfying pregnancy and instill patterns of taking care of YOU after birth as well.

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.

Health Risk of Personal Care Products

2009-08-28T17:50:00.000-07:00

Shiny lips, odorless armpits and apple-scented skin are all possible thanks to the many over-the-counter personal care products. But are these products safe? Some of the chemicals in cosmetic products get absorbed into our bodies and breast milk affecting our hormones and reproductive organs. These chemicals have been linked to the rising rates of infertility, PMS, menstrual disorders and cancers. But even if shoppers want to avoid potentially dangerous chemicals, manufacturers are not required to disclose them on the labels. Rather, potentially dangerous chemicals are often lumped under the vague umbrella term, “fragrance”. The Food and Drug Administration regulates the safety of personal care products, but does not require that products be tested for safety before they are sold. If problems arise after consumers have used the products, the FDA can ask to see safety research. In the past, manufactures were not obligated to comply with the FDA’s request for this information. Just this year, however, the Cosmetic Association—the association that manufactures and tests the safety of its own products—agreed to require it members to share safety research with the FDA.

Some Hidden Hazards in Fragranced Products

Phthalates: Phthalates is an ingredient in plastics. It was found in 75% of 72 personal-care products tested and compiled by the Environmental Working Group (EWG). None of these products listed “phthalates” in the ingredients. Most patients of mine have heard me warn about the dangers of plastics. Phthalates can mimic estrogen in the body. In other words, phthalates act like the hormone estrogen and can create diseases or symptoms of “estrogen-excess” such as PMS, fibrocystic breast disease and fibroids. It has also been shown to lower sperm-motility in adult men and cause damage to adult reproductive organs, adrenal glands, the liver and the kidney. Since we are on the topic of plastics, I must take this opportunity to advise against storing foods in plastic, tightly wrapping leftovers in plastic wrap, leaving plastic water bottles in the sun and heating plastic containers in the microwaves.
Musks: Musks come in two forms: nitromusks and polycyclic musks. Nitromusks have been linked to skin irritation and fertility problems in women. Both the polycyclic musks and the more toxic nitromusks have been shown to affect the hormonal system in laboratory studies. In the US, all musk chemicals are unregulated and no safe levels of exposure have been determined. Europe, however, bans nitromusk from all personal-care products.
1,4-dioxane: The EPA classifies 1,4-dioxane as a probable human carcinogen and the National Toxicology Programs labels it as a known animal carcinogen. It has been found in the following products: hair relaxers, hair dyes, hair removers, baby soap, facial moisturizers, anti-aging products, body lotion and around-the-eye cream. EWG recommends that the best way to avoid 1,4-dioxane is to read ingredients closely, be weary of the label “fragrance” and avoid ingredients that include, “PEG”, “xynol”, “ceteareth” and “oleth”.

The information above is drawn from the research of the Environmental Working Group (EWG).

Top Ingredients of Concern

The following is a list of ingredients drawn from the Environmental Working Group’s analysis of 6.967 ingredients found in over 14,000 personal-care products.

Top Ingredients of Concern

Alphabetically organized

2-amino-4-nitrophenol
2-methyloxirane
Acid Blue 3 and Yellow 3
Acrylamide
Acrylonitrile
Aluminum xirconsium
BHA
Brucine
Coal Tar
D&C Blue 6
Dibutlyl Phthalate
Dimethyl Sulfoxide
Dimethlamine
Diphenydramine HCL
Ethylacrylate
EXTD&C Green1, Red 1 and Red 3
FD&C Red 3
Ferric Ammonium Citrate
Formaldehyde, Toluene
HC Blue 2
Hexachlorophene
Hydroabietyl Alcohol
Hydroxyanisole
Lead
Lidocane
Lithium Carbonate
Litsea Citrata Oil
Mercury, Thimerosal
Naphazoline Hydrochloride
Petroleum Distillates
Phenacetin
Phenolphthalein
Phenylpheno
Pigment Blue 15
Potassium Dichromate
Tetrahydrozoline
Zirconium Silicate

SAFE CHOICES IN PERSONAL-CARE PRODUCTS

Abra Stress Therapy Bath
Aubrey Organics
Avalon Organics Hair, Bath & Body Rosemary Shower Gel
Burt’s Bees, Inc
Derma e Natural Bodycare
Dr. Bronner’s Magic Soaps
Ecco Bella Botanicals
EO Products/Small World Trading
J.P. Durga Roseline Body Spray and Room Myst
Juice Beauty
Osea Passion Bath Oil
Hain Celestial Group, Inc.
Kiss My Face Corp.
Weleda

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.

Sex Hormones and Mood

2009-06-15T20:44:00.000-07:00

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.

Vitamin D deficiency Linked to Bacterial Vaginosis

2009-06-03T20:29:00.000-07:00

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.

When to Choose Organic

2009-03-15T14:38:00.000-07:00

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.

It's so much more than just cholesterol-women and their hearts part 2

2009-03-02T20:41:00.000-08:00

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.

Women and their Hearts- part 1

2009-02-11T18:24:00.000-08:00

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.

Staying Healthy, Sane and Slim During the Holidays

2008-12-12T18:31:00.000-08:00

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.

A Flawed Study on Vitamin C and Vitamin E

2008-11-28T17:14:00.000-08:00

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.

Can An Imbalance in Gut Flora Contribute to Weight Gain?

2008-11-07T07:07:00.000-08:00

A heatlthy gut flora is a balance between ‘good’, beneficial bacteria and ‘bad’ bacteria. Imbalances in gut flora are believed to be contributing factors to many chronic diseases such as irritable bowel syndrome, inflammatory bowel disease, autoimmune disease as well as gas and bloating. Now it appears that gut microflora may contribute to weight gain as well.

A study published in the current edition of The American Journal of Clinical Nutrition found significant differences between the gut floras of normal weight woman compared to overweight woman. Overweight woman had higher numbers of the ‘bad’ bacteria, Bacteroides and Staphlococcus, when compared to normal weight woman. In contrast, normal weight woman were shown to have higher amounts of the ‘good’ bacteria, Bifidobacterium. Interestingly, larger weight gain during pregnancy was associated with higher amounts of Bacteroides and Staphlococcus while woman with normal weight gain during pregnancy had higher numbers of the ‘good’ Bifidobacterium bacteria.

The authors offer 3 hypotheses that could explain why gut dysbiosis appears to contribute to weight gain:

1. Pathogenic (‘bad’) gut flora may cause increased glucose absorption and enhanced fat storage contributing to increased weight gain.
2. Pathogenic gut flora leads to a catabolic state (calorie storage)
3. Pathogenic gut flora contributes to low-grade, systemic inflammation which is associated with obesity and obesity related conditions such as heart disease, diabetes and depression.

Any new clues we have to understand why some women seem to gain weight easily or have difficulty loosing weight catches my attention. However, this study did not address the obvious question of whether gut dysbiosis leads to weight gain or if being overweight leads to gut dysbiosis. Clearly more research is warranted. Nonetheless, this is a promising study and may support the recommendation of eating more probiotic-rich, fermented foods and/or supplementing with a probiotic - both during a weight loss regime and during pregnancy. Because a pregnant mother’s diet and probiotic intake contributes to their developing infants intestinal flora, it may be that supplementing with probiotics during pregnancy will contribute both to the later health of the infant and possibly even protect against childhood obesity.

Am J Clin Nutr. 2008 Oct;88(4):894-9.
PMID: 18842773 [PubMed - indexed for MEDLINE]

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.

Saffron Improves PMS

2008-10-19T13:12:00.000-07:00

Most people think of saffron as a spice that adds vibrant color and rich flavoring to cooking. But a recent study has shown that in addition to its culinary benefits, saffron has been effective in improving symptoms of mild to moderate depression and PMS. The March 2008 issue of BLOG: An International Journal of Obstetrics and Gynecology reports that in a double blind, randomized, placebo-controlled trial, women with at least a 6-month history of PMS were given capsules of saffron (15 mg 2x/day) or placebo (a sugar pill 2x/day) for four consecutive menstrual cycles. Significant improvements in PMS were seen in the saffron group by the third month. This is an exciting finding and definitely warrants further investigation. In the mean time, add saffron to the list of herbs that appear to improve symptoms of PMS.

Maca Reduces Symptoms of Menopause

2008-10-12T10:07:00.000-07:00

A new study published in the current issue of Menopause: The Journal of The North American Menopause Society reports that supplementing with Maca (Lepidium meyenii) at a dose of 3.5 grams/day reduces symptoms of anxiety and depression associated with menopause while also increasing libido. These benefits were experienced without causing hormone levels to change. So, for women looking for non-hormonal therapies to decrease the symptoms of menopause, Maca deserves our attention.

This was a randomized, double-blind, placebo-controlled study that examined the effect of Maca on 14 postmenopausal women. Maca is an herb grown in the Andean region of Peru where it has been used as an aphrodisiac and fertility enhancer. Research supporting complementary and alternative (CAM) therapies for relief of menopausal symptoms is slim. This current study scientifically validates what many women have known for years.

Researchers are still trying to understand how Maca does what it does. What we know about Maca is that it supports the adrenal glands (our stress gland which is important in hormonal balance), contains flavanoids that can act as monoamine oxidase inhibitors (like many antidepressants) and contains phytoestrogens (also found in soy and flaxseeds). If you are wondering if Maca reduced hot flashes in this study, it did not. This last finding supports Maca’s role in improving psychological health directly, rather than indirectly through decreasing hot flashes.

Yes, this was a small study (only 14 women were studied); therefore more studies are warranted. I have read other studies that showed that estrogen may increase with Maca, thus making Maca an herbal therapy that, contrary to this current study, does affect hormone levels. Again, we need more research to understand fully the effects and mechanism of action of Maca. There are many different brands of Maca available in health food stores. Because complementary therapies are not regulated, there is a difference in quality. If you are a patient of Akasha, please ask for a product recommendation. If you are not a patient of Akasha, ask a qualified practitioner familiar with herbal medicine for a quality Maca product.

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.

Welcome!

2008-10-06T20:13:00.000-07:00

Chic Wellness is committed to providing modern women of all ages with information for enhancing health, enriching lifestyles, and integrating bodies and environment in today’s fast-paced world. I am a naturopathic physician and co-director of the women’s clinic at the Akasha Center for Integrative Medicine in Santa Monica, California. Patients, friends, friends-of-friends, and family ask my opinion daily about different natural therapies, root causes of woman’s health problems, and the latest trends in dieting, detoxing and cosmetics. As a doctor trained in natural therapies, I have the medical background to cut through the hype and realistically evaluate trendy treatments and programs. But I am also a wife, daughter, and sister so I understand the challenges faced by women who want it all – family, career, and optimal well-being. It is my vision to be a trusted source of information that empowers women with the necessary knowledge to realize these important goals.

Our conventional healthcare system is disease-based and too often in the pocket of Big Pharm. Conventional practitioners have little time or incentive to promote preventive health and wellness. Women cannot wait for policy to catch up to their, and their families, healthcare needs. They need to take charge now of their health needs in order to make a difference in their lives. Chic Wellness is my way of reaching out to more women in more places. I feel strongly that women need to take control of their bodies and their wellbeing. Chic Wellness is part of a larger movement devoted to improving the health of the nation one woman at a time.