Nutritional Recommendations to Minimize PMS

Are you suffering from the effects of PMS?  Well, the road to feeling better has approached your doorstep, just follow-it, and your symptoms will start to improve.  PMS is a condition which is presented by many symptoms due to imbalances in our body.  Anxiety and irritability are likely associated with excessive estrogen and a deficiency in progesterone levels while your breast tenderness is due to increased fluid volume, an excess of the hormones aldosterone and prolactin.  Aldosterone is produced in the adrenal glands and causes water retention, and usually becomes elevated 2-8 days before we begin our period.  Prolactin increases as a result of stress, too much estrogen, or a magnesium deficiency and leads to PMS symptoms of breast tenderness and swelling, anxiety and irritability. The good news is that these symptoms can be reduced with making some small changes in your diet.  I am happy to suggest five dietary recommendations that should help to alleviate your own symptoms.  With this in mind, I want you to realize that decreasing symptoms can take time, and you may not notice complete dismissal of all symptoms during your next cycle; rather it may take 2-3 cycles. 

1.  Increase consumption of fibre-rich fruits.  Specifically, you can start by eating an apple every day.  Apples are packed with pectin, a type of dietary fibre that is very effective for carrying estrogen out of the body through regulation of your bowels.  This will help balance your hormones and decrease your PMS symptoms of anxiety, irritability and pain. 

2.  Take 1 tablespoon of flaxseed oil daily.  Flaxseed oil supplies omega 3 essential fatty acids, which will reduce inflammation and corresponding pain associated with PMS.  

3.  Reduce Caffeine Intake. Caffeine consumption is strongly related to the presence and severity of anxiety and breast tenderness as it impairs estrogen metabolism.  Reducing the amount of caffeine will therefore help the process of eliminating the estrogen so that you have a better balance in the body.   Another great effect that reducing your caffeine will have is the ability to maintain vitamin and mineral content in your body, since caffeine is a diuretic which flushes the body of many of these essential components. 

4.  Include a high quality multi-vitamin/multi-mineral twice daily.  When selecting your brand, there are some specific aspects to look for as they will be beneficial in reducing your PMS symptoms.  I am going to give you some ranges, simply to make it easier as there are many multi-vitamins/multi-minerals on the market that have different dosages. Look for magnesium citrate (200-300mg) to help improve premenstrual pain threshold and emotional instability.  Please avoid magnesium oxide, magnesium glyconate, magnesium sulfate or magnesium chloride as they are not absorbed as well and have more laxative side effects.  Next you want to look for Vitamin B₆ (50 -75mg) also known as pyridoxine as it shows positive effects on all symptoms of PMS by reducing estrogen levels and increasing progesterone levels throughout the cycle.  B₆ will also help to keep the magnesium in the cells of the body, resulting in better sleep which may lead to less anxiety.  Zinc 200-300IUs) is a mineral that will help reduce your breast tenderness caused by reducing prolactin levels.  Finally, the multi should contain 200IU of Vitamin E.  There are different forms of Vitamin E but I want you to look for d-alpha-tocopherol as it is the more natural versus synthetic form. Vitamin E helps with anxiety and will also help to decrease breast tenderness.  In addition, it increases energy which will be beneficial while reducing your coffee intake.

5.  Take a Probiotic.  Our GI tract should contain thousands of bacteria beneficial to our health.  A side effect of taking antibiotics is the destruction of these beneficial bacteria.  Since you are taking Tetracycline, we want to re-inoculate the GI tract with some beneficial bacteria.  You are specifically going to look for a brand containing acidophilus and bifidus bacteria with 5 billion viable cells. This should be taken 2X daily with meals, (away from birth control pills) and is extremely safe.  You should not experience any detrimental side effects but should notice a decrease in symptoms of gas, and bloating. 

The sooner you make the changes, the faster you will note improvements.  Keep in mind, complete ratification of symptoms takes time and may take more adjustments.  Contact me for a free 15 minute consult so that I can specifically help you on the road to health.  Together we can evaluate your improvment and take more steps to reaching more stability of your cycle. 

Sincerely,

Deanne Dietz, CNP

905-538-8611

deanne@coachdeanne.ca

ANTI-OXIDANTS

ANTI-OXIDANTS

ANTIOXIDANTS….Have you heard of this term and wondered why if at all they are good for you.  Well here it is in a nutshell.   Antioxidants are vitamins that kill free radicals in the blood stream before they can do damage to our cells. 

But wait; let me tell you about those darn free radicals.  Free radicals are in our blood stream and attack healthy cells in our bodies.  Once they have attacked a healthy cell, the healthy cell itself becomes unstable and unhealthy creating a continuous cycle of negative reactions.  Eventually the body begins to lose its ability to fight and disease can set in. 

Let’s take a look at the Causes and Symptoms of Free Radical Damage in the Body:

Causes of Free Radical Formation

• Oxygen
• Stress
• Pollution and Sun Damage
• Excessive Cardiovascular Exercising
• Smoking
• Poor, unhealthy Diet
• Alcohol
  

Diseases linked to Free Radical Damage

• Premature Aging
• Heart Disease
• Stroke
• Cataracts
• Rheumatoid Arthritis
• Osteoarthritis
• Gum Disease
• Autoimmune diseases
• Lupus
• Crohn’s Disease
• Asthma
• Ulcerative Colitis
• Leukemia
• Skin Cancer / Cancer
• Alzheimer’s Dementia
• Attention Deficit Disorder
• Diverticulitis
• Psoriasis
• Infertility
• Menstrual Disorders
• Endometriosis
  

Getting Back to the Importance of Antioxidants!

 Antioxidants are made naturally in the body but are also able to be consumed in our diet.  These antioxidants work hard in the body to break down the enemy; Free Radicals.  This simply means that more antioxidants mean less free radicals floating around harming your body.  And as you can see from the chart above, we all have free radicals in our bodies.  It is important to realize that regardless of how well you believe you eat, and how much you avoid the causes of free radical damage, you will never fully eliminate the free radicals. 

Looking for Foods with a High Antioxidant Value

 It’s quite simple, think of the word ACE.  Foods with high amounts of vitamins A, C, and E have great antioxidant value.  Selenium and Beta Carotene are also great Antioxidants.  You can find these in colourful fruit, vegetables and berries, but for your enjoyment here is a little guide to some of the best Antioxidant Foods. (Complements of The World’s Healthiest Foods by George Mateljan)

Apples	Apricots	Asparagus	Bell Peppers
Blueberries	Broccoli	Brussels sprouts	Cabbage
Canteloupe	Carrots	Cauliflower	Cayenne pepper
Collard greens	Cranberries	Figs	Grapefruits
Green beans	Green peas	Kale	Olives
Oranges	Parsley	Raspberries	Romaine Lettuce
Spinach	Strawberries	Sunflower seeds	Sweet potatoes
Swiss Chard	Tomatoes	Watermelon	Winter squash

Supplemental Sources of Antioxidants

 There are some great products on the market for supplementing with antioxidants, but try consuming the foods first.  It’s definitely best to consult a Holistic Nutritionist first to see your specific needs before delving into the world of supplements.

Smokers at Higher Risk of Cardiovascular Disease (Lower your Risk!)

Cardiovascular Disease (CVD) is the leading cause of death in today’s society, as it includes both heart attacks and strokes.    Most people automatically presume that high cholesterol from poor food choices is the leading cause of CVD, but in actual fact, there are many risk factors that contribute.  Smoking is one such factor that is often associated with other diseases such as cancer and overlooked when discussing CVD.  Unfortunately, a smoker’s risk of developing CVD is actually 3-5 times higher than a non-smoker.  

              When a person is smoking, toxins enter the blood through inhalation.  Many of these toxins contain free radicals that are carried in the bloodstream on low-density lipoprotein (LDL) cholesterol molecules, where they damage the lining of arteries. This also damages the feedback mechanisms in the liver that controls the amount of cholesterol manufactured, resulting in increased production.  Since the chemicals travel on cholesterol, we can see that if our cholesterol levels are higher and we are a smoker, our risk multiples.  Plaque begins to form at the site of damage by compiling layers of fibrin, calcium and cholesterol in order to protect and heal.  When the damage heals, the plaque breaks off and everything should be normal.  However, when a person is exposed to smoke frequently, the damage multiplies faster than it heals; creating a build-up in the arteries and a weakened blood flow to the heart, which in turn can cause a heart attack.  In addition to creating damage to vessels, smoking can temporarily increase blood pressure as a result of nicotine constricting the vessels.  Two other independent factors that can lead to CVD as a result of smoking are the increased platelet aggregation and elevated fibrinogen levels.

              The number one recommendation for a smoker who wishes to eliminate the risk of developing CVD is to stop smoking.  However, there are some dietary/supplemental aspects which may help to reduce or control their risk. Vitamin E is a powerful antioxidant and can help to protect against the free radical damage to LDL cholesterol.  This wonderful vitamin also prevents and dissolves blood clots, improves formation of collateral blood vessels, normalizes blood viscosity and reduces platelet stickiness.  Supplementing with 400-800IU of vitamin E would be a dosage recommended to treat heart disease, thought it is possible, however, to get copious amounts of vitamin E through dietary choices.  Eating meals that consist of brown rice, dark green vegetables, eggs, cold pressed vegetable oils, legumes, milk, nuts, oatmeal, wheat germ, whole grains, sunflower seeds, olives, or papaya will provide higher amounts of Vitamin E.

Eating foods rich in Vitamin C will definitely be beneficial for a smoker to consume.  Vitamin C is also an antioxidant that will offer protection against the oxidation of LDL cholesterol by binding to and eliminating free radicals.  Vitamin C helps to raise high-density lipoprotein (HDL) and reduce LDL cholesterol levels.  It has also been shown to lower blood pressure, strengthen the structure of the arteries, and stop platelet aggregation; all factors increased by smoking.  Vitamin C is also beneficial in eliminating heavy metals from our body such as the cadmium found in cigarettes.  In addition, vitamin C also ensures vitamin E is able to be regenerated once it is oxidized, so adequate intake will in fact increase the benefits of Vitamin E.  Eating 4-6 servings of whole fruits and vegetables will help to increase vitamin C levels in the body.  Some foods that are higher in vitamin C include broccoli, brussel sprouts, parsley, citrus fruit, cantaloupe, collards, green and red peppers, kale, kiwi, mustard greens, berries (strawberry, raspberry, and cranberry), cabbage, watermelon, tomatoes, cherries, sprouted beans and seeds.  If eating higher amounts of fruits and vegetables is not obtainable, taking vitamin C supplementation of 500-2000mg split throughout the day would be beneficial.

Consuming a diet high in essential fatty acids (EFAs), specifically omega 3 fatty acids, will help to reduce the risk of developing cardiovascular disease.   They lower LDL cholesterol levels and stop platelet aggregation, as well as lower fibrinogen levels and blood pressure; all factors that are enhanced through smoking.   Consuming one tablespoon of organic flaxseed oil or ground flaxseed daily is an option for getting a good dose of omega 3.  Whole foods, especially fish, vegetables and nuts are also high in EFAs.  Additionally, salmon, scallops, cauliflower, cabbage, walnuts and cloves are very good sources followed by halibut, shrimp, cod, tuna, soy beans, brussel sprouts and leafy greens such as kale and collard greens.  It is also best to avoid hydrogenated oils and saturated fats as they do not have a positive effect on the body.  

      It is important that we consider smoking a key contributor to the onset of Cardiovascular Disease.  It is equally important that we realize the significance nutrition plays in the rapid development of the disease.  In addition to suggesting foods rich in Vitamins C, E and essential fatty acids, promoting a smoke-free environment and helping individuals to quit is an important area where Holistic Nutritionists can step in.  After all, getting the correct knowledge is half the battle.

Do you Need Supplements?

A common question I am being asked these days is "do I need supplements?"  I figured it was time to put it a small overview of those demographics that really should be taking vitamin/mineral supplements, to ease the decision. 

Most of society today require supplementation unless you are perfectly healthy and consuming a complete organic foods diet.  Non organic foods come to us today genetically modified, sprayed with pesticides and most are subject to radiation.  Those foods are void of many of the vitamins and minerals that their organic counterparts have.  The sad part is, calorie for calorie, they are no different.  As a result, you can eat in a lifestyle that you believe to be healthy but still be undernourished :(  Sad isn't it?

As much as I would love to say the answer is eating only organic foods, I understand that this is not an affordable suggestion for everyone.  As a result, most people today require good vitamin and mineral supplements.

In addition, if you fall into one of these categories, it is crucial that you take supplements, regardless of the foods you eat.

• Do you consume a diet of mostly fried, processed, refined and take-out foods?
• Do you diet or avoid certain foods and food groups?
• Do you have many allergies to food that limit your eating options?
• Are you frequently under emotional, psychological or environmental stress?
• Are you an elderly individual?
• Are you a smoker or drinker?
• Are you recovering from an injury or illness?

So now you know you need supplements, and you are going to head off to the store to grab a bottle.  You are going to look at the shelf and see brand after brand labelled multi-mineral/ multi-vitamin.  But which one is the right one for you.  The best thing to do is speak with a Holistic Nutritionist, or ask someone at your local healthfood store for a recommended brand.  If you would like, shoot me off an email (deanne@coachdeanne.ca) for a free multi vitamin consult.  In the meantime, here are some ideas for the best practices for Vitamin Supplementation:

     

    * Choose whole foods products over synthetic substances

    * Choose easy to absorb supplements

    * Take vitamins with food   

    * In order to digest fat soluble vitamins (A,D,E,K) you need to take them with a fat

       * Review your supplementation program frequently

There is a huge cost difference of brands on the market, but remember, You can Pay for your Health now, or you can pay for it later!  It's your choice!!!


All the best in Health,

Deanne