Nutrition. Vitamins. You.
Subscribe Today! Please see below for a complete transcript of this episode. DON’T BE FOOLED BY OZEMPIC, TURN TO NATURE FOR WEIGHT LOSS SUPPORT, INVITE HEALTH PODCAST, EPISODE 656 Hosted by Amanda Williams, MD, MPH. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the …
Written by Dr. Claire Arcidiacono, ND For further questions or concerns email me at [email protected]† Last week we talked about prediabetes. While not all people with diabetes type 2 first present with prediabetes, in my clinical experience many people do. Likewise while not everyone with …
Written by Dr. Kayanne McDermott, ND estrogen
For further questions or concerns email me at [email protected]†
Have you ever been to a party or event and someone asks how you’re feeling? What you want to say is you’re bloated, tired, can’t think straight, and constipated but you say,” I’m well, how are you?” The symptoms I’ve listed are for Gut dysbiosis or Intestinal Dysbiosis, an imbalanced gut flora. (1) Gut dysbiosis changes the composition of the community of organisms in your digestive system relative to the microbiome found in a healthy individual. I always say, it all starts in the gut. Think of your gut as the roots and the rest of your body, the tree. In order for a tree or plant to get its nutrients and hydration, the roots have to be watered and fertilized, not the limbs, or the leaves. The balance of your gut flora or gut microbiome, affects your health in more ways than one. Bloating, gas, loose stools, constipation, fatigue, anxiety, depression, period pain, premenstrual syndrome (PMS), recurrent vaginal infections, acne, bladder infections, and so much more. Today, I’m going to talk a little bit about the connection between the gut microbiome and estrogen production.†
The gut microbiome regulates estrogens through the secretion of B-glucuronidase, an enzyme that breaks down estrogen into their active forms. (2) When there’s an imbalance of the gut flora, an excess of bad bacteria floating around in the gut, estrogen can regress into divided forms, reabsorbing back into the bloodstream. This results in Estrogen Dominance or an excess of estrogen, common among women and men. Estrogen dominance has been associated with conditions such as breast & uterine cancers, fibroids, endometriosis, benign prostate hyperplasia, & polycystic ovarian syndrome. Symptoms may include, but not limited to, mood swings, irritability, depression, weight gain, trouble sleeping, hair loss, irregular menses, low libido, low energy, and brain fog.†
A balanced, healthy gut consists of abundant & diversified ecosystem of billions and trillions of bacteria, fungi, and other microorganisms. This can support a healthy, hormone balance. Balancing your hormones, is to balance your gut microbiome. (3) Eat more plants, especially cruciferous vegetables, fruits, fermented foods and whole grains to increase your fiber consumption. This feeds the good bacteria, supports the breakdown and excretion of estrogen as well as estrogen metabolism.†
WHAT THE HECK IS A HORMONE? – INVITE HEALTH PODCAST, EPISODE 541>>Listen Now!
Studies have shown flax seed may support hormone imbalance due to the high concentration of lignans and fiber. (4) Invite’s Organic Flaxseed Powder or
High Lignan Flaxseed Capsules can be beneficial in supporting the recycling and balancing of the estrogen pathways.†
As you work on supporting your hormones and balancing your gut bacteria, indoles and sulphorphane found in cruciferous vegetables may support the liver’s metabolism of estrogen, and providing indirect antioxidant support for hormone-sensitive tissues. (5) It’s impossible to get the necessary amount required through eating cruciferous vegetables, such as broccoli, cabbage, brussel sprouts, and cauliflower alone. Implement Invite’s Indole-3-Carbinol with DIM to enhance the process of the gut-hormone balance.†
B vitamins especially Vitamins B6, B12 & Folate play huge roles in balancing hormones. Estrogen metabolism weighs heavily on these vitamins especially due to their significant role in the process. For example, Vitamin B6 participates in making progesterone. You can add Invite’s Methyl B to your daily supplement routine, if you’re experiencing estrogen dominance.†
It’s necessary for excess estrogen to be cycled out of the body through good liver metabolism and having a healthy and balanced gut flora. Remember when I mentioned that an overgrowth of bacteria creates an enzyme causing estrogen to be recycled back into your bloodstream instead of through your stool or urine? In addition to eating fermented foods such as Kimchi, sauerkraut, organic kefir, organic kombucha to support a healthy gut microbiome, adding Invite’s Probiotic Hx and Probiotic Hx Women, a probiotic made specifically for women’s needs, would support you by decreasing the activity of beta-glucaronidase. A majority of us do not include fermented foods in our daily diet due to limited time and resources. Supplementing daily with Probiotics are essential. †
Probiotics are live bacteria that not only help support a healthy gut microbiome but may lower inflammation in the gut. There are ongoing studies on how probiotics impact the gut microbiome. Using probiotics could provide support in fertility, urinary tract & vaginal infections, reducing anxiety & depression, premenstrual syndrome (PMS), better sleep, clearing of bloating, constipation & IBS,(inflammatory bowel syndrome), as well as improved weight loss. (6) When there’s inflammation in the gut, estrogen metabolism can be impacted significantly.†
If you suspect that you may be experiencing estrogen dominance, speak with your Gynecologist as well as an Invite Health degreed healthcare professional who can work together to support you on your hormone balancing journey.†
References
(1) José E Belizário, Joel Faintuch. (2012). Microbiome and Gut Dysbiosis. PMID: 30535609
DOI: 10.1007/978-3-319-74932-7_13
(2))James M Baker, Layla Al-Nakkash, Melissa M Herbst-Kralovetz. (Epub, Jun 23, 2017.) “Estrogen-gut microbiome axis: Physiological and clinical implications.” Mauritas. 2017 Sep;103:45-53. doi: 10.1016/j.maturitas.2017.06.025.
(3) José E Belizário, Joel Faintuch. (2012). Microbiome and Gut Dysbiosis. PMID: 30535609
DOI: 10.1007/978-3-319-74932-7_13
(4)W R Phipps, M C Martini, J W Lampe, J L Slavin, M S Kurzer. (November 1, 1993). “The Effect of flax seed Ingestion on the Menstrual cycle.” The Journal of Clinical Endocrinology & Metabolism, Volume 77, Issue 5. Pages 1215-1219.
(5)Karen J Auborn , Saijun Fan, Eliot M Rosen, Leslie Goodwin, Alamelu Chandraskaren, David E Williams, DaZhi Chen, Timothy H Carter. ” (2003 Jul). Indole-3-carbinol is a negative regulator of estrogen.” The Journal of Nutrition.
(6) Romm, Aviva MD. (2021). “Hormone Intelligence: the complete guide to calming hormone chaos and restoring your body’s natural blueprint for well-being.” First Edition. San Francisco.
Maryann Kwa, Claudia S Plottel, Martin J Blaser, Sylvia Adams. (April 22, 2016). “The Intestinal Microbiome and Estrogen Receptor-Positive Female Breast Cancer.” The Journal of National Cancer Institute.
The thyroid is very complex but we need to make sure to understand that the thyroid can impact weight. This can be through weight loss or weight gain. Learn more about weight management by continuing to read more!
Looking for ways to shed a couple of pounds? Look no further with tips and tricks to weight loss with Allie Might, INHC.
weight loss
Written by Allie Might, INHC
For further questions or concerns email me at [email protected]
There’s a lot of diet programs out there. From Keto to Intermittent Fasting; Vegan to Vegetarian, and the newest Weight Loss programs. “Do these actually work or are they the latest ‘fad diets?’ “How do I know which diet is right for me?” I hear these questions every day.†
The Ketogenic, or Keto, diet is a low carb/high fat way of eating. It’s often recommended to support conditions such as diabetes, acne, heart disease and brain issues like epilepsy. But many people use this as a way of eating for weight loss. I have seen people make the mistake of indulging too much in bacon and cheese; leaving out the healthy fats like avocado and lean proteins such as boneless/skinless chicken breast, broiled fish or lean beef. Also, don’t forget your green vegetables such as spinach and broccoli with your proteins at meal time.†
Another diet, Intermittent Fasting, has had quite the chatter over the past few years. For this diet, you eat within a limited amount of time, then have designated fasting periods from 12 to 40 hours. While this can lead to weight loss, it’s extremely restrictive and potentially harmful; especially for people with underlying health issues. However, if you feel intermittent fasting could be right for you, please consult your doctor or health professional to make the right plan for you.†
Finally, the difference between vegetarian and vegan. Vegetarian eliminates the consumption of animals but still allows us to eat animal bi-products like milk, cheese, eggs and honey. A vegan diet one doesn’t eat any animal products or bi-products. On this diet, you stick to foods such as fruit, vegetables, whole grains, nuts, seeds, beans, legumes and tofu. Both these diets can be effective and can eventually become a lifestyle. However, it’s easy to eat things like pasta and potatoes, which are acceptable on these plans; but can cause weight gain instead of weight loss.†
FIXING NUTRIENT DEPLETIONS IN VEGAN DIETS – INVITE HEALTH PODCAST, EPISODE 222 >> Listen Now!
I tend to discourage weight loss membership programs. In my experience, they can be helpful to some, but so many gain back the lost weight. Many times, you are encouraged or required to purchase food programs exclusive to them. These programs can be highly processed and not nutrient dense.†
Choose My Place is run by the U.S. Food and Drug Administration (FDA). What does the FDA recommend for us to follow? This is the current guideline from the FDA. The updated My Plate map shows us how our meal plate should be divided. The FDA recommends incorporating more nutrient rich foods by making a couple of changes to our diet. Here’s my detailed examples of adjustments you can make to your current eating habits. †
Liquids should be consumed daily; that means drink water! You should be drinking half of your body weight in ounces everyday (i.e.: if you weigh 100 pounds, you would want to drink 50 ounces of water per day). You will want to avoid soda, juice, and energy drinks. †
Vegetables should be approximately 5-9 cups of vegetables and leafy greens every day. They should be eaten raw, steamed, lightly sautéed or roasted to obtain as much nutrients as possible. The best vegetables are the ones you like and can tolerate. However, I would strongly encourage you to try new options. Try avoiding frying, coating of bread crumbs or batters and cheese when preparing your vegetables. †
Fruits should be approximately 1-2 servings per day. A serving is generally a piece of fruit (i.e.: apples, bananas, oranges, etc.) or about 3/4 cup of melon, tropical fruit or berries. Though if you are pre-diabetic or diabetic, berries would be the best choice but limiting to only 1 serving a day. †
Grains and starches should be consumed in approximately 2 servings of about 1/2 cup per day. Whole grains are the best choice consisting of brown rice, wheat berries, millet, and amaranth. You can also try starches such as beans, lentils, squash, and sweet potatoes. †
Protein should be consumed daily with approximately 5 servings per day. Lean proteins such as fish, seafood, boneless/skinless chicken, turkey, eggs, tofu, and beef are the best choices. The best method of preparation would be to bake, lightly sauté, grill, or broil your proteins. Try to avoid frying, breading, or using heavy sauces on your proteins. †
Dairy should be consumed with approximately 2 servings per day. Always try to look for low fat options like plain Greek yogurt. Dairy milk alternatives such as soy, almond, coconut, rice, or oat milk may be a good option for some. Butter alternatives such as healthy olive oil, coconut oil, avocado oil, or banana oil can be used as well. †
Fats are important in our diet and we should be consuming about 2 servings per day. That can consist of about a 1/2 of avocado, a tablespoon of olive oil, grape seed oil, or avocado oil. †
It is important to be mindful when choosing a snack. Choose snacks consisting of fruit, a handful of raw nuts, or sliced vegetables sticks with hummus. We always want to try to avoid processed foods, artificial sweeteners, fast food items, and any products with high fructose corn syrup as much as possible. †
Here is a nice tropical summer shake that you can make to help you on your journey to weight loss!
TROPICAL SUMMER SHAKE
1 cup of water
1/2-1 cup of ice
½ cup of pineapple, fresh or frozen
1 T unsweetened coconut flakes, toasted
1 t raw organic extra virgin coconut oil
2 scoops Whey Protein Isolate Powder
1 scoop Collagen Hx
Put all ingredients in a blender and blend until smooth. Add a straw and enjoy!
https://www.myplate.gov/
https://www.myplate.gov/eat-healthy/what-is-myplate
https://www.medicalnewstoday.com/articles/323411#butter-alternatives
https://www.webmd.com/diet/ss/slideshow-ketogenic-diet
https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
