Health care providers often prescribe hormones for symptoms accompanying menopause, including hot flashes, vaginal dryness, mood changes, compromised cognition, sexual problems, and fatigue. Today, choosing the optimal hormone therapy for women has become a complex matter.

Concerns about the safety of traditional hormones have surfaced in recent years. Traditionally in the U.S., conventional hormone therapy has used synthetic — or nonbioidentical — hormones. These are considered “nonbioidentical” because their structure is different than human hormones.

Bioidentical hormones, while derived from “natural” plant sources – typically yams or soy – are not strictly speaking “natural”. Though derived from natural sources, these hormones must be commercially processed to become bioidentical.

The prevalence of undesired side effects in synthetic hormones have bioidentical hormones gaining popularity. Side effects can occur, however, with both synthetic and bioidentical hormones; no hormone therapy is a guarantee against side effects.

The past decade has emphasized that hormone therapy needs to be tailored to the individual woman’s risk/benefit profile.

For women considering a hormone therapy regimen, there are many choices. Some choices include synthetic and bioidentical hormone therapy; estrogen-only vs. estrogen-progesterone hormone therapy; and oral vs. transdermal administration options. Each needs to be considered against the woman’s particular health profile.

Dose, type, and route of administration need to be carefully evaluated for each individual. Hormone therapy can be used for as long as the woman and her healthcare team feel the benefits outweigh the risks for her.

Given the complexity of choices available for hormone therapy, menopausal women should seek out specialists who are familiar with, and on the pulse of, the rapidly evolving field of menopause management.

Researchers, Brynjar Foss and sports scientist, Sindre M. Dyrstad, have reviewed a number of studies showing that people who have higher levels of the stress hormone, cortisol, seem to put weight on more easily than people who have lower levels of cortisol. Their hypothesis also suggests that stress and obesity seem to reinforce one another through “positive feedback”. Unfortunately this turns into a vicious cycle for the person who is putting on the weight due to stress because the more stressed out they become, the more weight they may put on.  Also, as weight increases, so does stress in the body, leading to this vicious cycle.

So how can you stop this never-ending cycle?

Dieting is the most commonly used method to get back into shape. But Foss warns that dieting could also lead to higher stress levels, which may result in trouble losing weight. But don’t give up! The more you work to identify what is causing your stress, the easier it will be to overcome. So the next time you feel stressed out, take a few deep breathes and try to combat your stress by going for a walk or turning to your favorite hobby as a way to relieve and break the pattern of stress without turning to food. The researchers confirm that addressing your stress may be necessary in order to lose weight.

References
Original Article
World Health. The Stress-Obesity Connection. Published February 7, 2012, from http://www.worldhealth.net/news/stress-obesity-connection/“>http://www.worldhealth.net/news/stress-obesity-connection/

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Green leafy vegetables are an important part of our diets. They are high in dietary fiber, folic acid, calcium and vitamin C in addition to being low in fat. Green leafy vegetables are known for reducing the risks of heart disease and cancer but recent research has shown they can also reduce the risk of type 2 diabetes. Just 1.5 extra servings of green leafy vegetables a day can have a 14% reduction in the risk of type 2 diabetes. Collard greens are a great addition to any stir-fry and arugula and mustard greens add a peppery bite to salads tossed with a simple olive oil and lemon juice dressing.

Sweet peppers are another tasty health food. Recently, researchers have found that capsinoids, the non-pungent compounds in sweet peppers, help us use energy more efficiently. This is good news for those of us who want to get the most out of our workouts! Sweet pepper spears and roasted garlic hummus are a delicious snack!

Celery contains dietary luteolin, a bioactive plant compound, which has recently been linked to increased performance on memory tasks. Researchers found that when given a luteolin-supplemented diet for four weeks, aged mice performed better on memory tasks than their control diet counterparts. Researchers concluded that the dietary compound luteolin reduces inflammation in the brain and decreases memory decline. Celery is delicious chopped and tossed with halved red grapes, diced grilled chicken breasts and pecan halves dressed with a dijon vinaigrette.

Watermelon is a summer staple. It is delicious and refreshing and has the power to help reduce blood pressure. Watermelon contains L-citrulline, a compound that helps widen blood vessels helping to reduce aortic blood pressure. Watermelon cubes tossed with fresh mint and a lightly sweetened balsamic vinegar reduction is a perfect summer dessert.

Tomatoes are another summer staple that should be on your grocery list. Tomatoes contain high levels of the antioxidant lycopene which has been found to reduce the risk of prostate cancer. Studies found that men who ate at least two servings of tomatoes a day, including tomato-based sauces, significantly decreased their chances of developing the disease. Halved cherry tomatoes tossed with small slices of fresh low-fat mozzarella cheese, whole basil leaves and extra virgin olive oil is an excellent accompaniment to any meal.

Strawberries are a delicious addition to any summer menu and are known to be an excellent source of vitamin C, folic acid and contain high levels of antioxidants. Researchers have also found that strawberries can reduce inflammation. Strawberries are a great snack just by themselves but they are also a tasty topping for whole grain cereal or sliced and tossed with feta cheese and arugula.

Oranges contain more antioxidants than any other fruit. Eating at least one orange a day in addition to the five recommended fruits and vegetables a day can reduce the risk for cancers of the mouth, larynx and stomach as well as reduce the risk of stroke. Orange wedges are a popular snack but they are also delicious segmented and tossed in a stir-fry or with peppery greens.

Beets are great for boosting brain health. They are high in nitrates which are converted to nitrite after consumption. These nitrites help open blood vessels increasing oxygen flow to the brain. Beets are delightful tossed in a dandelion green salad or roasted with carrots, pearl onions and sweet peppers.

Oregano is a staple of Italian and Greek cuisine.  Oregano can reduce inflammation and bone degeneration thanks to its active ingredient betacaryophyllin. Oregano is most often chopped and tossed in pasta dishes or stirred into soups. It is also delicious used in marinades and ground into pesto sauces.

Rosemary is another delicious, fragrant herb and researchers have discovered its scent may boost memory. Researchers have determined that when in office spaces are infused with the fragrance of rosemary workers have better long-term memory and quicker reaction times. Rosemary is a great addition to any sauce but also delicious baked in whole grain breads.

Pack your grocery cart with these powerful health foods and reap the benefits while adding delicious flavors to your summertime menu!

If you read food labels, you may notice this allergy warning or something similar: “this product was produced in a factory that also processes nuts, soybeans, etc.” The prevalence of food allergies has grown rapidly over the last decade. According to the CDC, from 1997 to 2007, reported food allergy cases increased by 18% in children under the age of 18 years old. Food allergies affect up to 8% of children and 3%-4% of adults. Other allergic conditions such as atopic dermatitis, allergic rhinitis, and asthma are more common in children who have food allergies.

What is a food allergy?

Food allergies are a potentially serious immune response to eating specific foods or food additives. Food allergies is an immunoglobulin (Ig)E- or non-IgE-mediated immune response to food protein. Eight types of food account for over 90% of allergic reactions in affected individuals: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.

Symptoms of food allergies may include the following:

• Hives
• Flushed skin or rash
• Tingling or itchy sensation in the mouth
• Face, tongue, or lip swelling
• Vomiting and/or diarrhea
• Abdominal cramps
• Coughing or wheezing
• Dizziness and/or lightheadedness
• Swelling of the throat and vocal cords
• Difficulty breathing
• Loss of consciousness

Severe food allergies can be life-threatening and may lead to a reaction called anaphylaxis. According to the FDA, each year in the U.S., it is estimated that anaphylaxis to food results in: 30,000 emergency room visits, 2,000 hospitalizations and 150 deaths.

Adverse reactions to foods are sometimes confused with food allergies, but are really food intolerances.  These non-immunologic food reactions can be metabolic (lactose intolerance), pharmacologic (chemical migraine triggers such as tyramine, aspartame, monosodium glutamate, nitrates/nitrites, alcohol, coffee, and chocolate), or toxic (scombroid poisoning or food poisoning) in origin.

Food sensitivities can have varied symptoms including gas, bloating, asthma symptoms, fatigue, headaches, weight gain (and difficulty losing weight), obesity, joint pain, depression and food cravings.

To get tested for food allergies, call Dr. Ross’s office 303-355-2445

You may have heard of IBS (Irritable Bowel Syndrome), but what do you know about Leaky Gut Syndrome? Leaky Gut Syndrome is a common health disorder in which the intestinal tract is more permeable or more porous than normal.  Toxins which should naturally be repelled and eliminated leak through small openings in the lining of the intestines into the bloodstream. Leaky Gut syndrome can cause food allergies because of the release of toxins from the gut which promotes inflammation and is associated with poor absorption of nutrients leading to some nutritional deficiencies.

If you have some of the following symptoms you could be experiencing Leaky Gut Syndrome:

• Abdominal pain
• Asthma
• Chronic joint and muscle pain
• Confusion or foggy thinking
• Mood swings & nervousness
• Recurrent vaginal infections and bladder infections
• Skin rashes such as eczema
• Bloating and gas, alternating constipation with diarrhea (usually referred to as IBS)

Some causes of Leaky Gut Syndrome are:

• Prescription antibiotics use
• Alcohol and caffeine consumption

• Chemicals in fermented and processed foods (dyes, preservatives, peroxidized fats)
• Enzyme deficiencies (e.g. celiac disease, lactase deficiency causing lactose intolerance)
• NSAIDS (non-steroidal anti-inflammatory drugs) like ibuprofen
• Prescription corticosteroids (e.g. prednisone)
• High refined carbohydrate diet (sugary foods, soft drinks and white bread)
• Prescription hormones

There is help. Leaky Gut Syndrome can be reversed by a change in diet. Eliminating sugar, white flour products, gluten, dairy products, fatty foods, caffeine products, alcohol and increasing fiber intake can combat the effects of Leaky Gut Syndrome. Treatment might also include the use of natural antibiotics (Echinacea, colloidal silver, and garlic), antiparasitics (cloves, wormwood, black walnut) and antifungals (taheebo, caprylic acid, grapefruit seed extract). Some supplements to use are natural digestive enzymes derived from plants, essential fatty acids such as flaxseed oil and antioxidants like Vitamin C & Vitamin E.

Leaky gut syndrome patients should chew their food more thoroughly, eat frequent small meals and take their time while eating. A juice fast and taking probiotics like lactobacillus acidophilus and bifidus can also help.

When left undiagnosed or untreated Leaky Gut Syndrome is associated with autoimmune diseases, such as lupus, rheumatoid arthritis, multiple sclerosis, fibromyalgia, chronic fatigue syndrome, Sjogren’s syndrome, thyroiditis, vasculitis, Crohn’s disease, ulcerative colitis, urticaria (hives), diabetes and Raynaud’s disease.

The saturation of weight loss programs and diets in our society has reached unprecedented proportions.  In the US, the private weight loss industry is a $58.6 billion a year industry. You can hardly turn on the TV, listen to the radio or read a popular magazine without seeing commercials announcing the latest and greatest weight loss techniques and methods. Coupled with the media focus on the “thin ideal,” it can be hard for one to get a handle on what a healthy body should look like.  But more importantly,  we’ve lost sight of what a healthy body should feel like.

Fortunately, health professionals and the medical community, as well as private organizations have taken notice and are working towards shifting our focus from weight loss to improving overall health.  Eating disorder organizations are also urging a paradigm shift in thinking from a focus on appearance and weight loss to focusing on maintaining overall health.

Weight is just one indicator of one’s overall health status.   Society’s focus on appearance and the thin ideal has been linked to the development of low self-esteem and depression, and an unhealthy body image, all of which may increase risk for the development of an eating disorder.

For a shift to occur, we must create realistic images of what that portray health first, then weight and focus on the following:

• Realization that weight is personalized and unique to an individual. There is not a perfect number on the scale for every person to attain.
• Discussions should be centered on gradual and moderate weight loss over time and not on one-size fits all diets or extreme diets that promise unrealistic results.  According to the National Heart, Lung and Blood Institute, a modest weight loss of 5-10 percent can significantly improve health and reduce risks for heart disease, cancer, stroke and high blood pressure.
• Understand that the amount a person weighs does not determine how healthy they are.  Overweight individuals who are active and have healthy diets are at lower risks for health problems such as those listed above than are thin, inactive individuals.
• Since our earliest models for how we should feel about our bodies begin at home, it’s important for parents to be good role models for their children.  They can do this by focusing on other assets or qualities their children exhibit other than just their appearance.  They can also do this by avoiding negative conversations about their own bodies.

Evidence shows that when healthy choices such as eating more healthily and being more active are in place health risks are minimized.  If we can shift our focus to health first, then weight we are more likely to reach our own individual healthy weight and to feel better as well!

In my last post, I discussed 10 Healing Foods for 2011. Just as there are foods you should incorporate in your diet, there are foods that should be eaten in moderation. I am going to share my top 5 foods to watch this year. This list may not surprise you, but its important to keep our eye on certain foods that contribute to health problems such as heart disease, diabetes, stroke and cancer.

5 Foods to Watch in 2011

1. Cocoa— High levels of flavanols found in cocoa can improve blood vessel function, promote digestive health by increasing beneficial bacteria in our gut, and may reduce the risk of cancer and cardiovascular disease.
2. Orange juice—Citrus fruits contain flavonoids which lower blood pressure and aid in cardiovascular health.
3. Garlic— Consuming garlic can protect against osteoarthritis, which can cause pain in the hip, knees and spine.
4. Leafy green vegetables (cabbage, kale, spinach)—Eating these vegetables can reduce the risk for Type 2 diabetes.  Increasing overall consumption of vegetables reduces cancer and heart disease risk.
5. Beetroot juice – Due to high amounts of nitrate, beetroot juice can help lower systolic blood pressure, dilate blood vessels and increase blood flow, reducing the amount of oxygen needed for exercise.
6. Fruits (apples, berries)—The antioxidants found in fruits may reduce stroke risk and promote kidney health.  Individuals consuming a high amount of Vitamin C had lower risks for ischemic stroke.
7. Whole Grains—High intake of whole grains can reduce abdominal fat, the type of fat associated with an increased risk for high blood pressure, high cholesterol and metabolic syndrome.  Eating more whole grains and less processed grains can improve not only your appearance, but reduce heart disease and diabetes risk.
8. Fish —Omega 3, found in salmon and other fatty fish may be protective against the leading cause of blindness in Caucasian Americans– Age-related Macular Degeneration (AMD).
9. Wine—Moderate consumption of wine may boost your cognitive function, which may be due to the polyphenols (antioxidants) that wine contains.
10. Brown Rice—Switch from white rice to brown rice to lower the risk for Type 2 diabetes.

It is recommended that flavanoid-rich foods be included in your diet because of the potential prebiotic benefits. Make a daily habit of including flavonoid rich foods into your diet.

May 2011 be your healthiest year ever!