Category: Women’s Health and Hormones

The Far-Reaching Effects of Hormones on Your Body

Many people are aware that sex hormones like estrogen, progesterone, testosterone, and DHEA influence more than just reproduction and menstrual cycles. While common knowledge acknowledges their impact on bone density, brain health, and cardiovascular risk, emerging medical perspectives recognize that these hormones have even broader effects.

Our Changing Brain Architecture Throughout the Menstrual Cycle

Recent studies have revealed intriguing insights into how the architecture of our brains changes during different phases of the menstrual cycle. These hormonal brain differences could potentially explain the increased incidence of early-onset dementia in women who experience early menopause. These new studies suggest that our thought processes may also vary depending on the cycle phase, potentially influencing behavior. Hormonal fluctuations and physical changes in the brain may contribute to reported instances of “brain fog” at specific points in the menstrual cycle. Although some studies indicate no difference in task performance, patients often report changes in effort. Animal models also suggest increased brain connections before ovulation, aligning with women’s experiences of feeling their best during this period. This research opens new avenues for exploring the validation of reported brain changes throughout the menstrual cycle.

The Impact of Menstrual Cycles on Immunity

Surprisingly, a Long COVID study delved into the sex differences and hormonal influences on the immune system. Hormonal fluctuations during menstruation, early follicular phase, and PMS (end luteal phase) favor the TH1 immune pathway, which is effective against viruses but can escalate inflammation, autoimmunity, and cancer risk. This phase also leaves individuals susceptible to bacterial and parasitic infections. Conversely, during the late follicular phase, ovulation, and luteal phase (higher estrogen and progesterone levels), women favor the TH2 immune pathway. While this pathway protects against parasites and bacteria and is anti-inflammatory, it may enable stealth viruses to replicate. These immune system changes potentially explain the higher incidence of autoimmune diseases in women, with patients often reporting flares of symptoms around ovulation.

In summary, we are entering an exciting era of research that focuses on the monthly changes experienced by females, recognizing that these changes extend beyond reproduction to impact the entire body. The evolving understanding of these hormonal dynamics is poised to reshape the field of medicine.

References:

  1. https://www.washingtonpost.com/wellness/2023/11/30/women-brain-menstrual-cycle-changes/
  2. https://www.nature.com/articles/s44220-023-00125-w
  3. https://www.biorxiv.org/content/10.1101/2023.10.09.561616v1?et_rid=294001483&et_cid=4942736
  4. https://www.nature.com/articles/s41386-019-0435-3
  5. https://link.springer.com/article/10.1186/s12967-023-04515-7

Managing Seasonal Affective Disorder During Menopause: Herbal and Hormonal Treatments

Introduction

Menopause is a natural biological process that marks the end of a woman’s reproductive years, typically occurring in her late 40s or early 50s. However, for many women, this transition is not just about physical changes but also emotional ones. Seasonal Affective Disorder (SAD) or seasonal depression can compound the emotional challenges faced during menopause.

Understanding SAD and Menopause

SAD is a subtype of depression that occurs at specific times of the year, usually during the fall and winter months when there is less natural sunlight. Its symptoms include low energy, moodiness, and difficulty concentrating. Menopause, on the other hand, brings about hormonal fluctuations that can affect mood and emotional well-being. Combining the two can be particularly challenging, as hormonal changes can exacerbate SAD symptoms.

Herbal Remedies for SAD and Menopause

1. St. John’s Wort: This herbal supplement is commonly used to alleviate symptoms of mild to moderate depression, including those associated with SAD. It may help regulate mood and improve overall emotional well-being, including feeling physically attractive. It may take 8 weeks to notice effect. It may also help with hot flash frequency.

2. Saffron: Saffron is a spice known for its mood-enhancing properties. Studies have shown that saffron supplements may reduce SAD symptoms and improve mood during menopause while also reducing hot flashes.

3. Black Cohosh: Often used to manage menopausal symptoms, black cohosh may also help alleviate mild depression and anxiety. It’s believed to have a calming effect on the nervous system. There is an even more powerful effect when combined with St. John’s Wort.

Hormonal and Other Treatments for SAD and Menopause

1. Exercise: Multiple studies have shown that physical activity alleviates SAD symptoms and improves mood! 

2. Hormone Replacement Therapy (HRT): HRT involves replacing the needed hormones (thyroid, estrogen, progesterone and sometimes testosterone) that decline during menopause. Some women find that HRT can help stabilize mood swings and reduce the emotional impact of menopause, which can indirectly alleviate SAD symptoms.   Read more about hormones here.

3. Light Therapy: When natural sunlight isn’t available, light therapy is a simple, non-invasive treatment for SAD. Intentional exposure to bright, artificial light can help regulate circadian rhythms and reduce SAD symptoms.  During the day use bright Daylight bulbs for working.  Then at night use warmer Soft White for a more relaxing experience.  You can also use more directed light for 20 – 30 minutes using a light box – look for one with 10,000 lux of light that produces as little UV light as possible.

4. Selective Serotonin Reuptake Inhibitors (SSRIs): These are prescription antidepressants that can be effective in treating SAD. SSRIs work by increasing the levels of serotonin in the brain, which can improve mood and reduce depressive symptoms. SSRIs can help with hot flashes too. 

Combining Approaches

It’s important to note that treatment effectiveness can vary from person to person. Some individuals may find relief through herbal remedies, while others may require hormonal treatments or a combination of therapies. Always consult a healthcare provider, like myself, before starting any treatment regimen, especially if you have underlying health conditions or are taking other medications.

Conclusion

Menopause can be a challenging phase in a woman’s life, and when combined with Seasonal Affective Disorder, it can lead to emotional upheaval. Fortunately, there are various treatment options available, including herbal remedies and hormonal therapies, that can help alleviate the symptoms of both conditions. Finding the right treatment plan may require some trial and error, so it’s essential to work closely with a healthcare provider to develop a personalized approach that suits your unique needs and preferences. With the right support, women can navigate menopause and SAD with greater ease and improved emotional well-being.

Report from Women’s Hormone Boot Camp Continuing Education Weekend

A few weeks ago, I attended a 3 day, multi speaker conference known as “Hormone Boot Camp” that was attended by over 250 health care providers from around the country.  I’ve attended these hormone conferences many times before, usually every other year since med school.  I am a hormone user myself and have many patients on hormone therapy and want to be sure I’m keeping us all safe while we take advantage of the many benefits of bioidentical replacement.   I also want to keep up on new studies, new medications, and new delivery systems. 

10 things I want my patients to know:

  1. Starting hormone replacement at an earlier age is better.   There is little effect and potential harm if started > 10 years after menopause or if > 60 yo.  They now refer to it as the “Critical Window” of the optimal time to start.
  2. In most cases, you do not need to stop hormones until you want to. You don’t need to come off due to an imagined increased risk.   There are many long-term benefits of remaining on hormones beyond controlling symptoms such as hot flashes and insomnia including reduced heart disease, stronger bones, better cognition, less symptoms of aging and more.
  3.  If you start hormones too late, it can increase the risk of dementia.  But if started earlier it can prevent or delay the onset. 
  4. All forms of hormone testing (blood, urine, saliva) are valid for a baseline test, but salivary testing might be best evaluating hormone therapy.   If you are using serum (blood) tests for checking doses, serum estradiol with show up in a lower range. 
  5. Breast cancer risk from estrogen therapy is minimal and some studies even show that taking estrogen may decrease your risk of breast cancer.  Daily alcohol creates a greater risk than estrogen does. 
  6. Even if you have breast cancer, you are more likely to die from cardiovascular disease. Only 1 out of 31 American women die from breast cancer, while heart disease causes 1 of every 3 deaths.  75% of patients (men and women) hospitalized for a heart attack had cholesterol levels that would indicate they were not at high risk for a cardiovascular event.  At BNHC we can run expanded lipid tests to show much more helpful information to help modify your risk.  Read more in Dr. Nicole Maxwell’s article https://boisenaturalhealth.com/the-low-down-on-lipids/
  7. In women with a family history of breast cancer or BRCA 1 & 2 mutations, hormone therapy does not increase risk of getting cancer.  If personal history of breast cancer, some forms of hormones may be useful for symptom control with little risk. 
  8. Estrogen and progesterone may not be enough to increase libido.  Testosterone is often needed and can sometimes work wonders. *
  9. If you had your ovaries removed, replacing those lost hormones is very important to reduce the risk of bone loss, dementia, and other diseases of aging.  25% of women who have a hysterectomy only (kept their ovaries) will lose ovarian function after the surgery and have an earlier menopause.
  10. One of the speakers Tori Hudson, ND a former professor of mine and the author of books herself says that the book Estrogen Matters by Avrum Bluming, MD and Carol Tavris, PhD is the only book she recommends for both patients and providers! 

* Big NewsI now have a DEA number which means I can prescribe testosterone now.    Come see me if your estrogen and progesterone aren’t doing enough to help with libido!

Symptoms and Testing for Hormone Imbalances: The Big Six

By Joan Haynes, NMD

Hormone imbalances is something we see a lot of at Boise Natural Health. Listed below are symptoms of deficiency and excess of different hormones. Because there is such an overlap between the symptoms of the hormone imbalances, testing takes the guess work out.

Estrogens

Deficiency

  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Foggy thinking
  • Memory Lapses
  • Incontinence
  • Tearful
  • Depressed
  • Insomnia
  • Heart palpitations
  • Bone loss
  • Aches/pains

Excess

  • Mood swings
  • Tender breasts
  • Water retention
  • Nervousness
  • Irritability
  • Anxiety
  • Fibrocystic breast
  • Uterine fibroids
  • Weight gain hips
  • Bleeding changes
  • Headaches
  • PMS

Progesterone

Deficiency

  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Foggy thinking
  • Memory lapses
  • Incontinence
  • Tearful/Anxiety
  • Depressed
  • Sleep disturbances
  • Heart palpitations
  • Bone loss
  • Irritability
  • PMS
  • Infertility

Excess

  • Sleepiness
  • Breast swelling
  • Breast tenderness
  • Decreased libido
  • Mild depression
  • Candida infections
  • Water retention

Androgens (DHEA and Testosterone)

Deficiency

  • Low libido
  • Vaginal dryness
  • Foggy thinking
  • Foggy thinking
  • Fatigue
  • Aches/pains
  • Memory lapses
  • Incontinence
  • Depressed
  • Insomnia
  • Bone loss
  • Decreased muscle mass
  • Thinning skin

Excess

  • Excess facial hair
  • Excess body hair
  • Loss of scalp hair
  • Increased acne
  • Oily Skin

Cortisol (Adrenal Gland)

Deficiency

  • Fatigue
  • Sugar cravings
  • Allergies
  • Chemical sensitivity
  • Stress
  • Cold body temperature
  • Heart palpitations
  • Aches/pains
  • Arthritis

Excess

  • Insomnia
  • Depression
  • Bone Loss
  • Tired and wired
  • Weight gain in waist
  • Loss of muscle mass
  • Thinning skin

Thyroid

Deficiency

  • Fatigue
  • Weight gain
  • Goiter
  • Constipation
  • Low body temperature
  • Dry hair
  • Hair loss
  • Dry skin
  • Achy joints
  • Infertility

Excess

  • Fatigue
  • Weight loss
  • Goiter
  • Increased hunger
  • Racing heart
  • Diarrhea
  • Excess energy
  • Bulging eyeballs
  • Mood swings

Insulin

Low blood sugar

  • Anxiety or irritability
  • Trouble concentrating
  • Fast heartbeat
  • Shaking
  • Sweating
  • Irritability of confusion
  • Dizziness
  • Hunger
  • Nausea
  • Sugar cravings

High blood sugar

  • Increased thirst and a dry mouth
  • Frequent urination
  • Tiredness
  • Blurred vision
  • Recurrent infections
  • Patches of darker skin
  • Skin heals slowly
  • Weight loss or weight gain

Testing Options

Some factors that determine which tests to order are symptoms, chronic health issues, family history, cost and insurance coverage.

Sex hormones (estrogen, progesterone, testosterone, DHEA) can be measured in saliva, blood, or urine. For menstruating women, collection is best near day 20 of their cycle. (Day 1 is the first day of bleeding). For non-menstruating women and men, the test can be run any day of the month.

Thyroid (TSH, Free T3, Free T4, Thyroid antibodies, Reverse T3) can only be measured in blood.  It is important to avoid biotin for 48 hours prior to testing and time the blood draw about 4 – 6 hours after taking thyroid hormone.

Adrenal (Cortisol and DHEA) can be measured in blood or saliva.  Cortisol starts off high in the morning and lowers in the evening

For current prices and more information – call Boise Natural Health Clinic 208-338-0405.  You can schedule a free brief consult with one of our doctors to see if we can meet your needs.

Dr. Maxwell Attends Hormone Boot Camp

Recently I attended the Women’s Hormone/Menopause and Perimenopause Boot Camp held by Tori Hudson, ND.  She’s an author and leader in the field of natural medicine and women’s health.  This was the second time in five years that I had in five years of studying women’s health with the numerous speakers Dr. Hudson invites to her 3-day conferences.  I loved every minute of the weekend and am excited to share this knowledge with my patients! 

During the boot camp, we learned extensively about:

  • The latest scientific research on the benefit, safety and dosing of women’s hormones 
  • Updates in herbal support in women’s health (mental health, vasomotor symptoms, and more)
  • Nutrition and lifestyle interventions that support a woman through the menopause transition and prevent long term issues of aging. 

Not surprisingly, no two women’s menopause transition is alike. I appreciate the challenge of evaluating and managing each woman individually to achieve optimal results and peak health.

Many women begin to experience a variety of physical and mental-emotional symptoms long before they meet the definition of menopause. These changes that appear, usually from around age 40 to 51, are called perimenopause and can occur over as much as several years.

In menopause, as a doctor, we start to think about supporting cardiovascular health, bone health (osteopenia and osteoporosis), cognitive health (preventing mental decline) as well as sexual health and tissue support.

As your care provider, I am ready to help you through this challenging time, armed with the latest scientific updates to support you. 

Kale and Biotin Can Interfere with Thyroid Function and Lab Reports

By Joan Haynes, NMD

Kale and Other Cruciferous Veggies

Kale is a cruciferous vegetable related to other well-known healthy veggies such as broccoli, Brussels sprouts, and cabbage. Cruciferous vegetables are unique in that they are rich sources of healthy, sulfur-containing compounds known as glucosinolates.  Glucosinolates form a substance called goitrin that can suppress the function of the thyroid gland by interfering with iodine uptake, which can, as a result, cause poor function and enlargement of the thyroid gland.

Cooking Destroys Glucosinolates

Once cooked, cruciferous foods lose up to 80% of their goitrogenic (iodine interfering) chemicals, so they no longer block the uptake of iodine.  Studies show steaming for 3 minutes ensures the bioavailability of helpful nutrients we want from these vegetables but destroys the goitrogenic effect.  Blanching (cooking the vegetable quickly in boiling water) is extra effective because the glucoinolates float off into the water.  I strongly recommend cooked, daily cruciferous veggies with some occasional raw ones weekly too.

Green Smoothie Danger

Many people are under the mistaken impression that a daily raw kale smoothie is a healthy choice.  Certainly, the occasional one is fine, but its when people are having daily, massive amounts of kale that we see interference of thyroid function.  Especially juicing of kale in large amounts and on a very frequent bases is not recommended either, especially for people who may already be iodine deficient such as vegetarians and vegans.

Biotin – A Culprit in Thyroid Testing

Biotin is a B vitamin, and the Institute of Medicine recommends a daily intake of 30 mcg.  That’s micrograms.  But many patients take “hair, skin, and nails” supplements that contain milligram doses – that’s a thousand fold increase.  When patients take megadoses of biotin, it can cause falsely high and falsely low results in a variety of laboratory tests, including thyroid tests.  Inaccurate test results can cause misdiagnoses and even mistreatment.  Be sure to tell your health care providers about  all the nutrients you are taking when you are getting lab work.

 

Here’s some links if you want to read more:

https://www.endocrineweb.com/conditions/hypothyroidism/news-update-can-kale-cause-hypothyroidism

https://endocrinenews.endocrine.org/january-2016-thyroid-month-beware-of-biotin/

https://hormonesbalance.com/articles/truth-cruciferous-thyroid-not-think/

Caution with Iodine Supplements

by Joan Haynes, NMD

Many patients have come to the clinic taking large doses of iodine, in hope that it will improve their thyroid function and help with fatigue or weight gain. While iodine is critical to human health and proper thyroid function, too much of it can become toxic to the body.  How many micrograms or milligrams should you be taking a day?

In my opinion, the RDI (Recommended Daily Intake)is set too low at 150 mcg per day.  Iodine is probably safe at doses up to 1 mg per day, but a common supplement has 12.5 mg per capsule and people sometimes take 4 of them per day!!  Note the difference between micrograms (mcg) and milligrams (mg).  This is over 300 times the RDI and can lead to trouble.

What is Iodine

Iodine is a trace mineral “critical to human health. It forms the basis of thyroid hormones and plays many other roles in human biochemistry. While the thyroid gland contains the body’s highest concentration of iodine, the salivary glands, brain, cerebrospinal fluid, gastric mucosa, breasts, ovaries and a part of the eye also concentrate iodine. In the brain, iodine is found in the choroid plexus, the area on the ventricles of the brain where cerebrospinal fluid (CSF) is produced, and in the substantia nigra, an area associated with Parkinson’s disease.” 1

To understand the technical difference between iodine and iodide, read more here.

Symptoms of Low Iodine

Goiter (enlarged thyroid), hypothyroidism, intellectual disability, and cretinism (congenital hypothyroidism leading to stunted physical and mental development), fibrocystic breast disease, muscle pain.  There is also some concern that low iodine levels permit the over-accumulation of other similar minerals called halides – floride, bromide, chloride which are ubiquitous in our environment.

Iodine Toxicity

Different people have different needs for minerals.  If someone’s genetics come from an iodine-poor part of the world and suddenly they have a large increase in their intake, they may develop thyroid problems.  This may occur because their thyroid has become very efficient at utilizing small amounts of iodine.  In particular, they may develop iodine-induced hyperthyroidism.

Iodism (iodine poisoning) produces a brassy taste, runny nose, and acne-like skin lesions.  It can also cause a goiter, the enlargement of the thyroid gland, thirst, diarrhea, weakness, and convulsions.

There aren’t good statistics on how common these side effects are, but one researcher and clinician who routinely uses up to 50 mg doses of daily iodine reports that side effects occur in less around 5 percent of patients.  He reports hyperthyroidism, allergies, swelling of the salivary glands and thyroid.

There is a big debate going on in the alternative medicine community about iodine.  If you’d like to read more about that read this article The Great Iodine Debate by Westin Price Foundation.

How to Use Iodine Safely

The Reference Daily Intake is 100-150 mcg per day.  Many clinicians think this is too low. This will prevent goiters and other overt signs of deficiency but may not be adequate to prevent other conditions of iodine deficiency.

The average person, who is not using iodized salt, should take a multivitamin-mineral supplement with iodine in it.  We should all also eat plenty of iodine rich foods.

IODINE RICH FOODS 4

 

FOOD AMOUNT OF IODINE PORTION
Iodized salt 45 mcg 1/8 of a teaspoon
Seaweed/dried kelp 19 – 2,984 mcg 1 sheet dried
Cod (wild caught) 99 mcg 3 oz
Yogurt, whole, grassfed 75 mcg 1 cup
Egg 24 mcg 1 egg
Tuna 17 mcg 3 oz
Lima Beans 16 mcg 1 cup cooked
Corn 14 mcg ½ cup cooked
Green Peas 6 mcg 1 cup cooked
Bananas 3 mcg 1 medium

The Bottom Line

Iodine doesn’t work by itself for thyroid health.  Your thyroid also needs selenium, zinc, copper, magnesium, calcium and the amino acid tyrosine from protein.  Using these nutrients along with iodine might prevent problems in cases where high doses of iodine might lead to thyroid problems.

If you are treating a low thyroid, then you want to make sure that if you do use larger doses that you are monitoring your thyroid through lab testing.  Bottom line – I recommend sticking with microgram (mcg) dosages and including seaweed and dried kelp into your diet regularly.

References

  1. https://www.westonaprice.org/health-topics/modern-diseases/the-great-iodine-debate/
  2. https://www.thyroid.org/iodine-deficiency/
  3. http://orthomolecular.org/resources/omns/v13n14.shtml
  4. https://draxe.com/iodine-rich-foods/

Hair Thinning in Women – Identifying the Cause

by Joan Haynes, NMD

Hair loss in women is usually a symptom of an underlying health condition.  It can be emotionally devastating to women.  A thorough work up can reveal the contributing factors.  Knowing the cause of the hair loss leads to an individualized treatment plan.  Often women’s other nagging health problems improve with a whole body approach.   Over my years of practice, it has been so satisfying to see women return to health and regrow their hair.

Here are the most important considerations when evaluating a woman’s hair loss:

  1. Anemia is low iron in the blood and is easy to tests to for with blood work. A complete blood count (CBC) and most importantly a serum ferritin which is your storage form of iron. A ferritin level below 90 is associated with hair loss.  I routinely see values in the teens!
  2. Hormones play a big role in hair. Women may have deficiencies or excess of any hormone –  testosterone, estrogen, or progesterone, DHEA, cortisol, or prolactin.  Clues to a hormone cause are acne, hair growth on face, infertility, PCOS (Polycystic Ovarian Syndrome), irregular menses, menopause, PMS, and hormone use.  Read more at Testing for Hormones Imbalances.
  3. Thyroid conditions often cause hair loss and many other symptoms. It is useful to be thorough when testing thyroid.  Blood tests to consider for a full thyroid work up: TSH, free T3, free T4, reverse T3 and thyroid antibodies.
  4. Autoimmune conditions can be tested for such as an ANA which will test for multiple autoimmune conditions including systemic lupus erythematous.
  5. Stress is one of the most common causes of thinning hair and sometimes the hair loss happens even after the stress has passed.
  6. Scalp and skin conditions might be the problem if there is any itching, redness, bumps, or broken hairs. Exposure to chemicals and fragrances can cause skin reactions.  A dermatologist can do a punch biopsy to test for things like psoriasis, seborrheic dermatitis, and look for infections.
  7. Family history could be a factor if female relatives with similar problems?
  8. Personal history is important to review. Any recent diet change, weight loss, surgeries, or illness?  Is the hair loss sudden or a gradual loss?  Losing more in certain spots or all over scalp?  Any hair loss or growth on the rest of the body?  Do you have any ongoing health issue and/or have other symptoms coincided with the hair loss?   Are you taking any medications or supplements?

To understand more, WebMD has a great article:  At Boise Natural Health Clinic, we can order the lab work that you need and many lab companies will bill your insurance.

Calcium . . . Friend or Foe?  A Fresh Look at Bone Health and Osteoporosis

by Joan Haynes, NMD

Still think 1200 mg of calcium daily will build good bone?  Think again.  That much calcium might only not help, but actually harm.  Excessive calcium might compromise cardiac and kidney health.  Here’s a fresh look at osteoporosis and the host of minerals, cofactors, diet and lifestyle recommendations that are necessary for good bone health.

Careful with Calcium

Health professionals are beginning to question the recommendations on calcium supplementation.  A study published in the British Medical Journal in 2008 showed a positive correlation between calcium supplementation and an increased risk of myocardial infarction (heart attack) in older women through calcification of coronary arteries.  Other studies showed too much calcium leads to deposits in the kidneys leading to kidney stones.

Not All Calcium is the Same

The type of calcium is always important to consider.  At BNH we recommend calcium citrate or calcium citrate-malate.  These are highly absorbable forms of calcium and we recommend that women stay under 500 mg a day.  The popular and inexpensive calcium carbonate form is what chalk and Tums are made from.  Calcium carbonate actually blocks its own absorption through buffering stomach acid.

Low Stomach Acid

You might be getting plenty of calcium and other minerals in your diet, but if you don’t have enough stomach acid to break them down, you can’t absorb them.  Symptoms of low stomach acid might be acid reflux, heartburn, burping, gas, bloating, and nausea.  Low stomach acid is associated with an inability to digest meat well and often people’s stomach feels heavy or overly full after meals, despite eating a normal amount.  Sometimes, even if there are no gastrointestinal symptoms, it is useful to screen patients for low HCL if they have poor mineralization health conditions, such as those with anemia, osteoporosis, thinning hair, thin nails, and nervous system problems like insomnia, anxiety, and restless leg syndrome. READ MORE about low stomach acid in an article on our web page.

Bones are MUCH More than Calcium

To build and maintain bone we must also have optimal amounts of vitamin D, vitamin K, magnesium, potassium and essential trace minerals such as boron.  Adequate protein is also needed as well as omega-3 oils.

High Calcium Foods are High Mineral Foods

We all know that dairy foods are high in calcium, but many of our patients avoid dairy.  The best food sources of calcium, other than dairy, include whole grains, beans, almonds and other nuts, dark green leafy vegetables like kale, bok choy and turnip greens, also salmon and sardines. It is interesting to note that individuals who avoid dairy due to lactose intolerance do not experience a corresponding increase in osteoporosis.

A Word about Strontium

In my patients that have demonstrated bone loss with a DEXA scan, I recommend the mineral strontium citrate.  This mineral has been shown to increase bone density.  Caution: calcium will inhibit the absorption of strontium if taken together so they must be ingested at different meals.

Alkaline Diet

A diet high in animal protein, grains, and sugar and low in vegetables and fruit can cause an increase in urinary excretion of calcium, leading to bone loss.  These foods acidify your system, causing a leaching of calcium from the bone to keep your body’s pH normal.  A whole-foods, plant-based diet create a more alkaline environment.

Exercise

Always at the top of the list to build and maintain healthy bones is exercise.  Both weight bearing and cardio together have been shown to be the most effective.

Don’t Wait to Take Bone Health Seriously

About one in two women over the age of 50 will develop osteoporosis but what is often overlooked is one in four men over the age of 50 will also develop the disease.  Be proactive with your bone health.

At Boise Natural Health, we can help you design an effective bone health program that includes individualized supplementation and overall health optimization.  Call today to make an appointment 208-338-0405. 

Not Coping Well With Stress? You Might Have a Progesterone Deficiency.

by Joan Haynes, NMD

Women with low progesterone often have symptoms of insomnia, PMS, anxiety, irritability, breast tenderness, food cravings, hot flashes, irregular menses, infertility, uterine fibroid, low thyroid, low adrenal function and a host of other symptoms.

Progesterone’s main job during child bearing years is to prepare and maintain the uterus for pregnancy. Progesterone also affects brain function. It produces a sense of calmness and helps promote rejuvenating sleep. But when progesterone levels are low, the body can feel it has too much estrogen, even though estrogen levels can be normal. This is known as “estrogen dominance”.

When woman are under stress, their progesterone gets robbed to feed the cortisol (stress) pathway. This can leave us less able to handle stress and we may find ourselves anxious, overwhelmed and extra grouchy with those we love. We may also end up with adrenal fatigue,which often goes hand-in-hand with low progesterone. These may be the first symptoms of perimenopause and can happen years before other symptoms start to occur.

Testing

Low progesterone levels can be easily determined with saliva or urinary hormone testing.
Read more in my article Testing for Hormones: The Big Five.

No Need to Suffer there is Help for You

If you aren’t feeling yourself, come in and we can see if low progesterone and/or low cortisol are making you feel out of sorts. We can talk about ways to restore your hormone balance naturally, perhaps using bioidentical progesterone, herbs, supplements and dietary changes.