Today's Vitamin of the Day is B1, also known as Thiamine. Did you know that the true Vitamin B complex actually has about 20 different parts to it. We know these as all the different B's. One of the main foods that have the B family are whole grains. Let's use wheat as the example. There are three parts - the germ, the bran, and the endosperm. The germ and bran have the B vitamins as well as some healthy fats. The endosperm is the carbohydrate. When they make refined flour, the main ingredient in white bread and cookies all that gets used is the carbohydrate. But the food manufacturers are nice to us and they "enrich" the flour with up to 8-12 synthetic B vitamins. Doesn't sound like enriching to me - take away 20 and give back 8!
B1 is a required cofactor for some very important enzymes involved in carbohydrate metabolism. This supports mental alertness and cognitive ability. It also maintains appetite and normal digestion. It aids the cardiovascular, digestive, integumentary (skin), and nervous systems along with the eyes.
You can find B1 in black beans, brown rice (not white), green and split peas, lentils, lima beans, mushrooms, navy beans, nutritional yeast, organ meats, pinto beans, sunflower seeds, tuna, wheat germ, and whole grains.
Friday, January 14, 2011
Thursday, January 13, 2011
Vitamin A a.k.a Beta-Carotene
Vitamin A is also known as Beta-carotene. However, here is where it gets confusing - they are not the same! True Vitamin A is found only in animal products, such as butter, egg yolks, liver, organ meats and shellfish. Beta-carotene is found in plant food, such as carrots, red bell peppers, sweet potatoes, winter squash, and particularly leafy greens (collard greens, kale, spinach, Swiss chard, turnip greens). And for the animal product to be a good source of Vitamin A, they should be eating green food, such as cows eating green grass. Think of the animal as a Vitamin A factory! When we consume Beta-carotene from plants (or vitamin supplements) our body has to convert it into Vitamin A. And guess what - we aren't that efficient in doing that. To learn all about Vitamin A click here.
Vitamin A supports the endocrine, immune, integumentary (that's skin), and reproductive systems along with our eyes. It is required for growth and natural repair of many body tissues, and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.
Vitamin A supports the endocrine, immune, integumentary (that's skin), and reproductive systems along with our eyes. It is required for growth and natural repair of many body tissues, and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.
Tuesday, January 4, 2011
Happy New Year!
Wow.
Can you say long overdue?
2010 became a bit of a crazy, hectic, traumatic year for me....for us as a family. I'm praying that 2011 is much better.
I learned a long time ago that I rarely stick with my "New Years Resolutions" so I'm not really making any. I am setting goals for this year though.
1. Write on my blog regularly.
2. Quit drinking Mt. Dew...for good.
3. Focus on my relationship with my husband.
4. Work on sticking to a budget.
I'm hoping that writing on my blog will give me a release as it used to and allow me to sit back and reflect on life and maybe not focus on the negatives (which I tended to do a lot during 2010). I need this for myself. To look back on in 2, 5, 10 years and laugh and cry as I remember all the little things that seem a distant memory.
By quitting the Dew...again...I'm hoping to work on getting my weight under control. Because I will also be starting my dance class again on Thursday nights. No Mt. Dew + Exercise = Healthier, Skinnier Lisa. Win-Win.
You'll notice that it doesn't say "focus on the kids or family". It says focus on my husband. There's a reason for that. Somewhere along the way, we have lost ourselves as a couple. We get so wrapped up in all the family stuff and parenting and dealing with the schools and a special needs child and bills and laundry and dishes and, and, and.... Well, we've lost who WE are together. As well as who we are individually. We started seeing a therapist and she's really encouraging us to have "date nights" every 3 weeks at least and then some time for ourselves weekly. The key to this is SCHEDULING. We are really trying though. After spending a whole day (blessed be! seriously an entire day with my husband and no kids!) it was easier to remember why we got married and love each other.
Ahhh, the elusive budget. I've tried setting budgets in the past...however, it was MY budget and not a family budget. Now, Chuck and I are going to work together to accomplish this and set some goals so that we can not be flying by the seat of our pants all the time.
So there you have it. Those are my goals. Somewhere in there fits the kids, chores, school, Pure Romance, friends, work and sleep. But I feel that I'll have a partner this year.
Can you say long overdue?
2010 became a bit of a crazy, hectic, traumatic year for me....for us as a family. I'm praying that 2011 is much better.
I learned a long time ago that I rarely stick with my "New Years Resolutions" so I'm not really making any. I am setting goals for this year though.
1. Write on my blog regularly.
2. Quit drinking Mt. Dew...for good.
3. Focus on my relationship with my husband.
4. Work on sticking to a budget.
I'm hoping that writing on my blog will give me a release as it used to and allow me to sit back and reflect on life and maybe not focus on the negatives (which I tended to do a lot during 2010). I need this for myself. To look back on in 2, 5, 10 years and laugh and cry as I remember all the little things that seem a distant memory.
By quitting the Dew...again...I'm hoping to work on getting my weight under control. Because I will also be starting my dance class again on Thursday nights. No Mt. Dew + Exercise = Healthier, Skinnier Lisa. Win-Win.
You'll notice that it doesn't say "focus on the kids or family". It says focus on my husband. There's a reason for that. Somewhere along the way, we have lost ourselves as a couple. We get so wrapped up in all the family stuff and parenting and dealing with the schools and a special needs child and bills and laundry and dishes and, and, and.... Well, we've lost who WE are together. As well as who we are individually. We started seeing a therapist and she's really encouraging us to have "date nights" every 3 weeks at least and then some time for ourselves weekly. The key to this is SCHEDULING. We are really trying though. After spending a whole day (blessed be! seriously an entire day with my husband and no kids!) it was easier to remember why we got married and love each other.Ahhh, the elusive budget. I've tried setting budgets in the past...however, it was MY budget and not a family budget. Now, Chuck and I are going to work together to accomplish this and set some goals so that we can not be flying by the seat of our pants all the time.
So there you have it. Those are my goals. Somewhere in there fits the kids, chores, school, Pure Romance, friends, work and sleep. But I feel that I'll have a partner this year.
Monday, January 3, 2011
January 2011 Newsletter - Happy New Year and Resolutions
Happy New Year! May it be both happy and healthy for you and your loved ones. First off I’d like to thank all of you for your support this past year. My business grew over 20% and given the generally poor economy for most of the year I am very pleased with that. But even more so, I am pleased with the successes of my clients and their moves to healthier lifestyles.
Since it is that time of year I have two resolutions for the year with respect to Rosen Wellness. They both revolve around providing the best service to my clients and readers. The first one is to continue to expand my capabilities and certifications to help my clients through training and education. You can read the article below about my planned trainings for 2011. The second resolution is to begin what I’ll call “Health Club” – a monthly open forum meeting for clients which I’ll tell you more about next month.
For those of you in the Milwaukee area pick up the January issue of M Magazine. It is their wellness issue and I am featured in one of the articles!
I’ll be starting the year off with a series of workshops in Sonoma, California, so if you are in the area please join me. I’ll also be doing a Nutrition Boot Camp Part 1 in Port Washington. For a complete list of workshops click here Workshops.
Strategies for Successful and Sustained Weight Loss
One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.
If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.
Full Article - Secrets to Successful and Sustaining Weight Loss
My New Year’s Resolutions – New Certifications and Training
I have to admit - I enjoy what I do. One of my main reasons for leaving the corporate world was to have a more rewarding career – where I could truly help people improve their lives. When most people think of nutrition consulting they think of weight loss. While that certainly is a big part of it (particularly in January), I find what I do frequently is more like detective work. For many of my clients weight loss is not their main issue. Many of them have digestive or hormonal issues or something that “isn’t quite right” that their doctor can’t explain. While I have a variety of tools to use in my analysis, I’m always looking to learn new stuff.
This year I’ll begin two new trainings. The first is a Certified Clinician in Whole Food Nutrition (CCWFN) from the International Foundation for Nutrition and Health (IFNH). To read more about the IFNH click here IFNH. To read about the program click here Whole Foods Nutrition Certification.
The second is Nutrition Response Testing, better known as muscle testing. I will be learning this in March and am quite excited about it. The program is through Ulan Nutritional Services, one of the leaders in teaching this information. Ulan Nutritional Services/.
The Page Diet
One of the eating plans taught by the IFNH (see above) is the Page Diet Plan. It seeks to balance body chemistry through a whole foods diet. Of course one of the “side effects” of this is weight loss. If you’d like to read about this diet, follow this link Page Diet Plan.
Since it is that time of year I have two resolutions for the year with respect to Rosen Wellness. They both revolve around providing the best service to my clients and readers. The first one is to continue to expand my capabilities and certifications to help my clients through training and education. You can read the article below about my planned trainings for 2011. The second resolution is to begin what I’ll call “Health Club” – a monthly open forum meeting for clients which I’ll tell you more about next month.
For those of you in the Milwaukee area pick up the January issue of M Magazine. It is their wellness issue and I am featured in one of the articles!
I’ll be starting the year off with a series of workshops in Sonoma, California, so if you are in the area please join me. I’ll also be doing a Nutrition Boot Camp Part 1 in Port Washington. For a complete list of workshops click here Workshops.
Strategies for Successful and Sustained Weight Loss
One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.
If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.
Full Article - Secrets to Successful and Sustaining Weight Loss
My New Year’s Resolutions – New Certifications and Training
I have to admit - I enjoy what I do. One of my main reasons for leaving the corporate world was to have a more rewarding career – where I could truly help people improve their lives. When most people think of nutrition consulting they think of weight loss. While that certainly is a big part of it (particularly in January), I find what I do frequently is more like detective work. For many of my clients weight loss is not their main issue. Many of them have digestive or hormonal issues or something that “isn’t quite right” that their doctor can’t explain. While I have a variety of tools to use in my analysis, I’m always looking to learn new stuff.
This year I’ll begin two new trainings. The first is a Certified Clinician in Whole Food Nutrition (CCWFN) from the International Foundation for Nutrition and Health (IFNH). To read more about the IFNH click here IFNH. To read about the program click here Whole Foods Nutrition Certification.
The second is Nutrition Response Testing, better known as muscle testing. I will be learning this in March and am quite excited about it. The program is through Ulan Nutritional Services, one of the leaders in teaching this information. Ulan Nutritional Services/.
The Page Diet
One of the eating plans taught by the IFNH (see above) is the Page Diet Plan. It seeks to balance body chemistry through a whole foods diet. Of course one of the “side effects” of this is weight loss. If you’d like to read about this diet, follow this link Page Diet Plan.
Saturday, January 1, 2011
Secrets to Sustaining and Successful Weight Loss
One of the most common New Year’s resolutions is to lose weight and adapt a healthier lifestyle. Each year we tell ourselves “this is the year I’ll do it.” The health clubs are jammed with others making the same resolution. You see all your friends and co-workers. There are lines of people waiting to use the stepping machines and the exercise bikes. Then, as it happens every year, by the middle of February the crowds are gone and the few faithful remain.
If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.
Here’s the secret. First, eat nutrient dense foods. We are told the equation is simple – eat fewer calories and exercise more and we will lose weight. Truth be told, the formula is much more complex – all calories are not created equal. A calorie is a potential for energy. How and when your body uses that calorie can yield completely different outcomes. I can guarantee you that 75 calories from a hard-boiled egg and 75 calories from white bread will behave completely different in your body. Look back at previous columns I’ve written or go to my blog for a refresher on these healthy foods.
Second, it is not only about weight, but also size! We need to measure body fat, not just weight. Remember our friend protein from last month? It is protein that builds muscle. Muscle burns fat and weighs more than fat. If we are working out too hard and not providing our body with enough nutrients, in order to keep up with the exercise our body will actually break down muscle. In a surprising number of people, a high percentage of their weight loss is coming from muscle loss disproportionate to fat loss. I always get a chuckle when a client is upset because they have not lost any weight, but they are down two dress sizes!
Third, exercise wisely. Improper exercise will raise cortisol levels. This puts sugar in the blood stream, and promotes fat storage which increases the likelihood of insulin resistance; and lowers DHEA (an anti-aging, libido stimulating, and fat burning hormone). Insulin resistance blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation.
Fourth, be aware of hormone imbalances. Imbalances of estrogen and progesterone in women promote fat storing. Low DHEA and testosterone in men and women reduce the ability to burn fat and build muscle. High estrogen in men promotes fat storage. High progesterone in women promotes insulin resistance. With low thyroid function (hypothyroidism) muscle building is slowed, metabolism is slowed, sex hormones are not produced sufficiently and are out of balance, and general low energy and fatigue is experienced. How do our hormones get out of balance? Too much stress and poor food choices are the major culprits.
The best program for long term health and vitality will be one that addresses your individual needs. Working with a qualified nutrition consultant you can determine what foods you need to add to your diet, what exercise is right for you, and whether or not your hormones are in balance. As these areas are brought back into balance your metabolism will improve, enabling you to lose weight in a healthy manner. It may take some time to get the body back on track. The body has built-in healing mechanisms and with proper nutrition and healthy behaviors the body will heal. As the body heals you will lose fat and weight.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville, WI. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.
If you are like most people, at first you were successful, feeling good, and had dropped a few pounds. You cut back on your drinking, were choking down salads at lunch, skipped a meal here and there, swore off desserts, and worked out hard at the gym. But now you’ve hit the dreaded “plateau” and the pounds are no longer flying off. You’re starting to get discouraged and the old habits start to creep back in. You have a beer or wine, cheat a little bit at lunch, have a dessert, skip a workout, and before you know it, all the weight you worked so hard to lose is back on and perhaps a few more bonus pounds. Unfortunately you are not alone. This is how over 95% of all diets end. However, there is another outcome. If you read on you’ll learn how you can get lasting results.
Here’s the secret. First, eat nutrient dense foods. We are told the equation is simple – eat fewer calories and exercise more and we will lose weight. Truth be told, the formula is much more complex – all calories are not created equal. A calorie is a potential for energy. How and when your body uses that calorie can yield completely different outcomes. I can guarantee you that 75 calories from a hard-boiled egg and 75 calories from white bread will behave completely different in your body. Look back at previous columns I’ve written or go to my blog for a refresher on these healthy foods.
Second, it is not only about weight, but also size! We need to measure body fat, not just weight. Remember our friend protein from last month? It is protein that builds muscle. Muscle burns fat and weighs more than fat. If we are working out too hard and not providing our body with enough nutrients, in order to keep up with the exercise our body will actually break down muscle. In a surprising number of people, a high percentage of their weight loss is coming from muscle loss disproportionate to fat loss. I always get a chuckle when a client is upset because they have not lost any weight, but they are down two dress sizes!
Third, exercise wisely. Improper exercise will raise cortisol levels. This puts sugar in the blood stream, and promotes fat storage which increases the likelihood of insulin resistance; and lowers DHEA (an anti-aging, libido stimulating, and fat burning hormone). Insulin resistance blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation.
Fourth, be aware of hormone imbalances. Imbalances of estrogen and progesterone in women promote fat storing. Low DHEA and testosterone in men and women reduce the ability to burn fat and build muscle. High estrogen in men promotes fat storage. High progesterone in women promotes insulin resistance. With low thyroid function (hypothyroidism) muscle building is slowed, metabolism is slowed, sex hormones are not produced sufficiently and are out of balance, and general low energy and fatigue is experienced. How do our hormones get out of balance? Too much stress and poor food choices are the major culprits.
The best program for long term health and vitality will be one that addresses your individual needs. Working with a qualified nutrition consultant you can determine what foods you need to add to your diet, what exercise is right for you, and whether or not your hormones are in balance. As these areas are brought back into balance your metabolism will improve, enabling you to lose weight in a healthy manner. It may take some time to get the body back on track. The body has built-in healing mechanisms and with proper nutrition and healthy behaviors the body will heal. As the body heals you will lose fat and weight.
Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Thiensville, WI. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.
Wednesday, December 8, 2010
Medicinal Plants for Female Sexual Dysfunction
A recent article in The Journal of Sexual Medicine identifies and describes the popular and clinical uses of medicinal plants for Female Sexual Dysfunction (FSD) in climacteric (menopausal) women. Although there is very little evidence from the literature to recommend the use of medicinal plants for treating FSD, Mazaro-Costa, et al, list those plants that are currently used for female reproductive disturbances, most notably the climacteric state to correct aspects of female sexual dysfunction. More research is needed before strong recommendations can be made. Black cohosh – Cimicifuga racemosa
Current use: Menopausal therapy for hot flashes, profuse sweating and vaginal complaints
Active Ingredients: triterpene glycosides, phenolic acids, flavonoids, volatile oils, tannins
Standardization: 2.5% triterpene glycosides
Research: was not statistically significant in treating hot flashes after 16 weeks; does improve the vaginal maturity index in postmenopausal women; approaches significance in treating vaginal dryness; statistically significant in treating anxiety
Mechanism: SERM (does not affect ERα or ERβ but does have an effect on ERϒ), high affinity for various serotonin receptors
Safety: Relatively safe; however, case reports about liver toxicity. Because of unknown MOA and potential estrogenic effect it should be avoided during pregnancy and lactation and in children under 12.
Ginkgo - Ginkgo biloba
Current use: asthma, fatigue, tinnitus, memory improvement
Active Ingredients: flavonol, glycosides, terpene lactones, bilobalide
Standardization: 6% terpene lactone sna 24% flavones glycosides
Research: 300 mg improved physiological sexual arousal but no subjective sexual arousal; when combined with sex therapy increased sexual desire and contentment; effective in alleviating antidepressant-induced sexual symptoms in 84% of cases
Mechanism: Relaxes smooth muscle, facilitates peripheral blood flow, has NO-scavenging abilities
Safety: Side effects are rare and limited to mild, transient and reversible; drug interactions with warfarin, aspirin, lithium; safety in pregnancy and breastfeeding has not been established
Maca – Lepidium meyenii
Current use: Andean aphrodisiac an/or fertility-enhancing, menopausal therapy
Active Ingredients: sterols which possess phytoestrogen activity
Standardization: Unknown
Research: RDBPCT decreased psychological symptoms including anxiety, depression and sexual dysfunction and did not affect estradiol, FSH, LH or SHBG levels.
Mechanism: Unknown
Safety: Unknown
Puncture vine – Tribulus terristris
Current and traditional use: ancient aphrodisiac, UTI treatment, inflammation, edema and TCM sexual dysfunction
Active Ingredients: Steroidal saponins (tribestane, vitanone and protodioscin)
Standardization: 16.4% protodioscin
Research: 49/50 women experienced improvement in all or some menopausal symptoms (hot flashes, depression, genital discomfort, libido) however, may lack validity due to conflict of interest
Mechanism: increase endogenous androgen production by increasing LH release from the pituitary gland; increases NO release
Safety: Phototoxic reactions; safety during pregnancy and lactation has not been established
Red clover – Trifolium pretense
Current use: Menopausal therapy for hot flashes, profuse sweating and vaginal complaints
Active Ingredients: phytoestrogens such as genistein, formononetin, daidzein and biochanin A
Standardization: 9-15% isoflavones
Research: meta-analysis showed a marginal effect for treating hot flashes with 40-82 mg/day; significant beneficial effect on vaginal and sexual health in postmenopausal women
Mechanism: SERM (does not affect ERα or ERβ but does have an effect on ERϒ), high affinity for various serotonin receptors
Safety: Safe and well-tolerated in women with one first degree relative with breast cancer; supplements containing these isoflavones did not adversely affect breast density, skeletal strength or cardiovascular status; none of the CCT have reported adverse effects at doses upt to 160 mg of isoflavones per day.
Chasteberry fruit – Vitex agnus-castus
Current use: Premenstrual syndrome
Active Ingredients: triterpene glycosides, phenolic acids, flavonoids, volatile oils, tannins
Standardization: 0.05% agnuside and 0.08% casticin
Research: topical application - improvement in vaginal tone, thinning and lubrication with less dyspareunia; increased uterine weight, serum progesterone and estrogen levels in ovariectomized female rats; decreased LH and Prolactin
Mechanism: SERM (affects ERα or ERβ), decreases LH and prolactin; dopaminergic D2 receptor agonist; increases melatonin secretion
Safety: Relatively safe
Dong quai – Angelica sinensis
Current use: replenishing the blood, treating menstrual disorders and menopausal symptoms; when used in Traditional Chinese Medicine is used in conjunction with other herbs
Active Ingredients: ferulic acid and Z-ligustilide; has no phytoestrogens.
Standardization: ferulic acid 0.4-0.7%, 0.5-5.0% ligustilide
Research: When used alone has not effect in treating menopausal symptoms; has no estrogenic effect in humans but did in rat studies; when combined with Matricaria chamomilla demonstrated a reduction in hot flashes, improved sleep; when combined with Astragalus membranaceus helped decrease mild hot flashes; the improvement of sexual symptoms was not explored
Mechanism: not mentioned
Safety: few side effects including headache and potentiates anticoagulant therapy; do not use in children or adults with diarrhea, hemorrhagic diseases, hypermenorrhea, pregnancy or lactation; some concerns about liver toxicity
Zalloh – Ferula hermonis
Current use: native to Syria and Lebanon, used as a strong aphrodisiac for both sexes, treatment of frigidity and circulation enhancement
Active Ingredients: ferutinin has binding capacity for estrogen receptor α and β equivalent to about 1/10 of the binding affinity of estradiol
Standardization: not mentioned
Research: may be suggested for female sexual dysfunction associated with desire disorder
Mechanism: estrogenic effect, increased production of progesterone and therefore stimulate female sexual behavior
Safety: Unknown
Hops - Humulus lupulus
Current use: in Germany hops baths are used for treatment of gynecological disorders and hops extracts have been reported to reduce hot flashes in menopausal women
Active Ingredients: 8-prenylanaringenin; isoxanthohumol which can readily be converted to 8-prenylnaringenin by intestinal microbes; three flavonoids with estrogenic activity including: 6-prenylnaringenin, 8-geranylnaringenin and 6,8-diprenylnaringenin
Standardization: 0.11 + 0.01 mg of 8-prenylnaringenin/capsule
Research: RPCCO studies with 50 postmenopausal women over 16 weeks showed superiority over placebo for treating hot flashes; other studies have shown improvement in climacteric symptoms; topical application combined with hyaluronic acid, liposomes and Vitamin E showed significant improvement in vaginal dryness. Animal studies demonstrate an estrogenic effect on the uterus, vagina and mammary gland secretion however in vitro study did not confirm androgenic or progestogenic activity of the active ingredient.
Mechanism: may act as a SERM
Safety: safe alternative treatment for genital atrophy in postmenopausal women when HRT is not recommended; causes drowsiness; inhibits cytochrome P450; unknown safety during pregnancy and nursing.
Reference: J Sex Med 2010;7:3695-3714
Tuesday, December 7, 2010
Natural Hot Flash Remedies
Are you suffering from hot flashes or night sweats? If so, you are in good company. Approximately 75% of American women experience vasomotor symptoms as they transition through menopause. Prescription hormonal therapy is available - if you find your symptoms intolerable. However, safety concerns are mounting.Here are 6 natural ways to cool down when the heat is rising:
- Use the 3-4-5 method of breathing to calm down when the heat starts to rise. Breathe in through your nose to the silent count of three, hold for four and breathe out through your mouth for five. Really focus on distending your lower abdomen with each inhalation, and count slowly. You should continue this pattern until your hot flash subsides.
- Eat a healthy diet filled with vegetables, fruits, whole grains and omega-three fatty acids (found in cold water fish, green leafy vegetables, walnuts and ground flax seed). And, sip plenty of cool water throughout the day; this decreases your core body temperature thereby reducing the frequency of hot flashes.
- Avoid dietary triggers like spicy food, alcohol and most caffeine. Although it does contain caffeine, it is okay to drink green tea. Here's the trick. Steep fresh green tea in hot water for 45 seconds, poor off that water, and then steep the same tea as you normally would. This way you will remove 80% of the caffeine and retain all the good anti-oxidants. The occasional morsel of dark chocolate is fine, too.
- Try an herbal therapy shown to decrease the frequency and severity of hot flashes: St. John's Wort 300 mg three times daily. Black cohosh, although used for centuries, has not been found to be effective when subjected to scientific analysis. Teas containing lemon balm, hops and valerian decrease anxiety and promote sleep, countering night sweats.
- Use bedtime rituals to decrease disruptive night sweats. Take a cool shower before bed, turn on a small bedside fan, and listen to calming music. Sleep under sheets made of 100% cotton. Just in case, keep a change of clothes and sheets in your nightstand to ease the pain of awakening to drenched pajamas and soaked sheets that need changing.
- Stop smoking.
Take heart - hot flashes and night sweats are usually temporary. Most women experience resolution within 2 years. Use this period of transition to nurture yourself. Embrace your passage from one stage of life to the next. Hang in there. The best is yet to come!!
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