Weight Loss and Your Metabolism – Knowledge Is Power

womentowomen on December 28, 2013

by Marcelle Pick, OB/GYN, NP

It is almost impossible to be on the internet now without pop-up advertisements and click-here links that appear out of nowhere. They claim miracle weight-loss, or get-fit fast techniques that sound effortless, and I often wonder, is that possible?  I have had years of medical practice and nutritional training, but still I wonder, have they found the secret?  Can I really boost my metabolism overnight and lose 20 pounds in two weeks? Unfortunately the answer is no, at least for now. The only way to truly balance metabolism, lose weight, and get fit is by changing our lifestyle on a daily basis, and understanding how to achieve great results in a natural and healthy way. This is something humans have been working on for quite some time.

600 million years of evolution is a long time to build bodies able to endure famines and feasts, survive plagues and disease, and live longer, healthier lives. Our bodies are predisposed to certain things, including our shape, size, and weight. But in spite of evolution, we do have some control over how much we weigh. By understanding our metabolism we can make some adjustments that can change things for the better, slim our waistlines and improve our overall health.

In a nutshell, metabolism is a chemical process that occurs in all living things to maintain life. It is divided into two categories. Anabolism, which is a series of chemical reactions to build up molecules by using energy, and catabolism, which is the breakdown of molecules to obtain energy.

Anabolism is like a builder that uses certain hormones to create a finished product – such as more muscle mass, or stronger bones. Some well-known anabolic hormones include insulin, estrogen, testosterone, and human growth hormone.

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Catabolism is like a processor that uses certain biochemical processes to provide energy, so our body can actually move around. Some of these processes include breaking down proteins into amino acids to make glucose (blood sugar), nucleic acids which transmit our genetic information, and carbohydrates, which help fuel our body.

Basal metabolic rate (BMR) is the amount of energy used by these two categories when a person is at rest. It measures how much energy is used to keep the body functioning — circulation, brain, breathing, body temperature, and other processes, and accounts for more than half of the calories burned each day.

How does all of this affect our weight? The scientific formula is catabolism (the amount of energy we use), minus anabolism (the amount of energy we make), equals our body weight. If we produce more energy than we use, we will store that extra energy in the form of fat.

Fat cells by nature, are inactive and do not use much energy. If they are not used, their storage contributes to a slower metabolism and excess body weight. To improve our metabolism, we not only need to move more, we need to ensure proper and adequate nutrition. When we eat, our body uses energy to digest and absorb nutrients, so the process is actually a cycle. Energy is needed to function, eating and movement use energy, requiring the need for more energy to keep functioning. In this process, raw materials are broken down, new molecules are made, heat and metabolic waste are generated, energy is used, toxins and unusable materials are excreted, and extra fat is stored for later use.

This explains the need for healthy foods and adequate exercise to process energy, remove wastes, and keep fat storage to a minimum. But remember we are all different, and some women do indeed have weight loss resistance, which means they eat well, exercise regularly and still are not able to lose weight. If this is you – read our article on weight loss resistance.

How metabolism rates are determined varies from person to person. We aren’t sure why that is, but Dr. Mark Hyman in his book, Ultra-metabolism, explains that metabolism depends largely on mitochondria, or little powerhouses inside our cells that help generate energy. Dr. Hyman describes how the rate at which these mitochondria transform food and oxygen into energy is dependent on several things – including genetics, hormones, age, and body composition.

Everybody is different, but everyone can improve his or her metabolism, regardless of age, weight, or fitness level. There is no magic cure, or quick and easy method. To increase metabolism we need good, old-fashioned effort and a positive attitude. I have often said that the success of our efforts is based in our own belief that we can achieve something, and the choices we make to get there. There is a unique recipe for each of us to regulate our metabolism, and with a realistic approach and natural support, we can do it.

What are the nutrients for a healthy metabolism?

Proteins – Nuts, soy, fish, legumes, lean meats and eggs.

Complex carbohydrates – Unrefined, natural products including whole grains, fresh fruit and vegetables, and no refined sugars or processed foods.

Healthy fats – Foods rich in omega-3 fatty acids including fish, eggs, and organic dairy. Omega-3 supplements are also a good way to receive this important nutrient.

Other vitamins, minerals, and enzymes – Important ones to help support metabolic function include B vitamins, green tea, magnesium citrate, D-ribose, chromium picolinate, alpha-lipoic acid, acetyl-L-carnitine, NADH (a coenzyme found in all living cells), capsicum (paprika, chili and cayenne peppers), cinnamon, and turmeric.

What kind of a lifestyle supports a healthy metabolism

Nutritious eating – Follow a plant-based, nutrient-dense, low-glycemic (appropriate blood sugar) diet, along with taking a high-quality multivitamin and other supplements, such as the ones formulated for Women to Women, as needed.

Time your meals – Eating breakfast is a surefire way to jumpstart metabolism. It helps regulate blood sugar both after we wake and throughout the day. Smaller meals that include protein, eaten more frequently (every two to three hours), helps keep the energy output working in our favor.

Regular exercise – When we exercise, we use our stored energy and build muscle mass, which means more efficient metabolism. There are many forms of exercise, it’s important to find on you enjoy so you will do it. I recommend four or five times each week, utilizing both aerobic exercise and strength training.

Adequate sleep – Getting enough sleep is so important to our metabolism. Lack of sleep is scientifically linked to an increased output of the hunger hormone ghrelin, insulin resistance, Type 2 diabetes, and weight gain.

Keep stress levels to a minimum – How we feel mentally and how we handle our emotions also contributes to our BMR. Stress hormones, like cortisol, can affect our metabolism greatly, in fact it can put the brakes on the process completely, and when we are stressed we may eat more, sleep less, and ignore our need for exercise. Over time, this will impede our metabolism too.

Most importantly, I encourage you to follow the natural rhythms of your body, and adjust your lifestyle to enhance functioning. Each day is different, we have fluctuating energy levels, appetites, and emotional states. While there may not be one magic bullet to control our metabolism, when we balance our choices with our bodies and our minds, we can optimize our metabolic rate and improve our functioning starting at the cellular level.

Having A Sweet Tooth – Fact Or Fiction?

womentowomen on December 28, 2013

by Marcelle Pick, OB/GYN NP

Have you ever been with a group of friends or co-workers and had someone say they just have to have something sweet?  Does a family member talk about her sweet tooth?  Do you?

Some women are fully aware of their cravings for sugar and their sugar intake – and some are really surprised when they start talking about it – or even tracking it. For many years I listened to women who talked about how strong these their cravings were and how difficult it was to remove sugar from the diet. It became so evident that sugar cravings were not about willpower. I came to understand that there are real physiologic reasons. Sugar affects our brains in many of the same ways as drugs and alcohol – it’s an addictive substance! As a Functional Medicine Practitioner, I know that sugar can contribute not only to weight gain, diabetes, dental issues, but hormone imbalance, osteoporosis and some forms of cancer.

If you find that you’re craving sugar on a regular basis, there may be physical causes! For many women hormonal fluctuations can disrupt insulin, which is one of our major hormones. Estrogen and progesterone imbalances may soon follow. Hormones which are out of balance may cause anxiety, irritability, fatigue and much more!

Internal yeast may be another culprit and stress, which causes our body to produce increased levels of cortisol, may also be a contributor.

We also have to remember that carbohydrates and extra sugar that aren’t used by your body are stored in the liver as glycogen. When there’s more glycogen than is needed, your body will make fat from the extra sugar. This fat is stored and you’ll see the results in the mirror and on the scale.

Understanding why cravings exist is only part of the puzzle – how do you keep your sugar cravings in check?

One of the easiest first steps I recommend to my patients is to have protein with every meal or snack. A piece of lean protein, cheese or nuts will help balance a carbohydrate filled (or sugary!) snack. The protein will help balance your blood sugar and avoid a sharp peak and crash after. Apples with cashew butter, cheese with crackers or even a slice of lean turkey with crackers are all great ideas.

You may want to investigate food sensitivities. So many of my patients find that when they remove foods they are sensitive to from their diets, their sugar cravings all but disappear. Food sensitivity testing is one option, but you can also remove the most common allergens from your diet or keep a food journal, tracking your reactions to certain foods. The most common allergens are gluten and dairy. Other foods to consider are citrus, eggs, peanuts, soy and corn.

For some women, removing sugar from their diets is worth the first difficult days. If you aren’t sure if sugar is a culprit for you in some of your underlying symptoms, then you may want to consider a break from sugar for five to seven days. If you find you can’t stop ‘cold turkey’, then gently cut back over a period of three to five days. Some patients tell me that they will see a relief in symptoms in those first few days! Many women report feeling more clear and energized after being off sugar for just a short period of time.

You may want to consider adding a dietary supplement and omega-3 to your diet. Omega-3s can help with calming inflammation and mood regulation. B Vitamins, vitamin C, chromium and other micronutrients can be helpful in calming sugar cravings as well.

Keeping your diet balanced can also calm cravings. Choosing foods high in omega-3 fatty acids, eating foods that are alkalizing (like vegetables and fruit and limiting red meat) and refined carbohydrates which increase inflammation can help keep cravings at bay.

An overgrowth of yeast can lead digestive issues, fatigue, fuzzy thinking and intense sugar cravings. Yeast thrives on sugar – your body will crave the very culprit exacerbating your symptoms! Eliminating sugar from your diet is the first step toward regaining balance.

Stress – a body under stress craves fuel. When you are stressed and tired, it’s difficult to maintain healthy eating habits – often times we’ll reach for the quick fix – and many times carbohydrates and sugar can be the choice. It’s important to remember that stress will increase cortisol production which affects our hunger hormones. Maintaining healthy stress levels is so important! Be sure to carve some time out of your day for stress relief – even a few minutes a day can make a difference!

Remember to keep emotional sweetness in your life! Saying goodbye to sugar may be hard – but the physical effects are definitely worth it. Be sure to keep sweetness in your life every day. Be sure to find something you enjoy every day – a phone call with a friend, a walk outside, meditation to relax or reading a few pages from a good book!

Insulin Resistance? What Is It And How We Can Heal

womentowomen on December 28, 2013

by Marcelle Pick, OB/GYN NP

You feel tired, hungry, and are gaining weight. The afternoon “blahs” are part of your daily life. Maybe you feel thirstier, or wake up at night and need to go to the bathroom. These symptoms are some of the most common we hear at Women to Women, and may be a sign of insulin resistance – a precursor to diabetes, and other major health problems.

Over 80 million Americans suffer from insulin resistance, also known as “syndrome X.”  Many people do not even know they have it, so are likely unaware of the health problems associated with the syndrome. Women with insulin resistance have a greater risk of many disorders, including diabetes, hypertension, heart disease, obesity, high cholesterol, breast cancer, and polycystic ovarian syndrome (PCOS) among other things. Because syndrome X poses such risks and is so pervasive, we evaluate nearly every woman who visits our clinic, and many are quite surprised when they learn their symptoms are actually caused by insulin resistance.

The good news is that we can not only treat insulin resistance, but we can heal it. Let’s take a look at what it is and what causes it.

So what is insulin resistance?

Insulin is a hormone produced in the pancreas. It helps control glucose, or blood sugar. Glucose is our body’s key source of energy, fueling our bodies to function. All of the food we eat is broken down into proteins and nutrients, which are used in metabolism, cell replacement, and immune function. The amount of fuel we need varies all the time, but our blood sugar levels need to remain stabilized. Insulin helps regulate those levels.

Normally glucose is carried by the bloodstream to individual cells, and insulin signals the cells to absorb the glucose that fuels our body. But when there is too much glucose in the body, cells become desensitized and the body continues to release more insulin, allowing blood sugar levels to become high. Prolonged high levels of insulin disrupts cellular metabolism, increases inflammation, and eventually the cells quit responding to the signal from insulin — creating insulin resistance. Diabetes is just one of the common diseases resulting from insulin resistance, and occurs when the body is unable to manage blood glucose levels.

The body works hard to balance what is digested, monitor blood sugar levels, meet cell demands, and release insulin in just the right amounts. Metabolism plays a key role in glucose functioning–it defines how the body regulates energy. Our diets affect our metabolism, and a diet consisting mostly of simple carbohydrates found in refined and processed foods, results in the fast break down of sugars that quickly enter the bloodstream. As this occurs, the body releases more insulin to try to control the glucose levels, creating a downward spiral. However, a diet rich in complex carbohydrates, such as whole grains, fruits, and vegetables, aids metabolism and its relationship to insulin, tipping the scales in the right direction.

Signs of insulin resistance

It is estimated that over 30 percent of Americans have insulin resistance or syndrome X. A combination of factors can contribute to this condition:

  • Family history of Type 2 diabetes
  • Hypertension (high blood pressure – certain high blood pressure medications may mask symptoms)
  • Obesity
  • High cholesterol
  • Gestational diabetes
  • Heart disease
  • Dyslipidemia (an abnormal ratio of fats and cholesterol in the blood)
  • Acanthosis nigricans (darkened patches of skin at the neck, and sometimes the elbows, knees, armpits, and knuckles)
  • An apple-shaped body (carrying more weight around the mid-section)

Even without these factors, almost anyone can be insulin resistant because of diet. Refined carbohydrates, found in processed foods, white breads, bagels, pasta, sodas, sugary sweets, and many other foods on America’s grocery lists, contribute to syndrome X. When we eat processed foods, our body requires more insulin to metabolize it, and our cells become less responsive. As we get older, our sensitivity to insulin changes, regardless of our weight. It never hurts to be checked for this condition. Another factor that may contribute to syndrome X is menopause.

Menopause and insulin resistance

For women in menopause, there may be an increase of syndrome X symptoms due to metabolic changes, including fluctuations in adrenal and thyroid secretions. And, since insulin is a predominant hormone, the body may have trouble balancing the subsidiary hormones like estrogen, progesterone, and testosterone. The decrease of other hormones like estradiol can even trigger insulin resistance in some women.

Balancing insulin is key to managing many of the symptoms associated with menopause and even perimenopause (the years leading up to menopause when hormones can frequently vacillate, causing a host of symptoms).  Some may even be easily confused with syndrome X, such as fatigue, urinary urgency, difficulty sleeping and mood swings.

A plaguing issue for women in menopause is weight gain. Insulin resistance disrupts metabolism, causing extra glucose to be converted into fat. Since fat cells are loaded with glucose receptors but cannot absorb glucose, this vicious cycle creates fatigue, and a desire for energy which often leads women to reach for foods loaded with carbohydrates.

Not only are fat cells hungry for energy, they also make excess estrogen, which contributes to estrogen dominance, contributing to many symptoms during the perimenopause years leading. When estrogen is finally depleted with the onset of menopause, digestive issues may become more prominent due to inflammation which was once controlled by estrogen. If not tended to, a woman’s health can quickly deteriorate during menopause, and insulin resistance is just one of the hidden culprits.

How to control insulin resistance

As I mentioned earlier, syndrome X is not a life sentence, and so can easily be dealt with because glucose levels can be influenced by lifestyle, proper nutrition, and exercise. This is a primary focus of our practice at Women to Women, and our approach has proven to be so successful. First, we establish whether insulin resistance is indeed an underlying factor by recommending a blood test for glucose and insulin levels. once after fasting for 12 hours, and then again two hours after a meal. If a patient’s blood levels indicate a risk for syndrome X, we recommend ways to help reverse the process, and help bring her hormones back into natural balance. And many of these recommendations are actually easy to do.

  • To help balance insulin, consider a diet consisting primarily of lean meats and protein, high-fiber, whole grains, leafy greens, fresh vegetables and legumes, and fresh fruit. Be sure to shop in the outer aisles of the supermarket, avoiding rows of processed, high-sodium, sugary foods, snacks and soda.
  • Plan daily meals to consist of breakfast, lunch, dinner, and two snacks. Each meal should contain some lean protein, and no more than 15 grams of carbohydrates, in the form of fruits and vegetables, minimize your grains.
  • Each snack should contain only 7 grams of healthy carbohydrates. Be sure to get enough fiber, preferably in the form of vegetables and fruits.
  • Essential fatty acids (EFA) or healthy fats, are important to help insulin resistance. These fats include tuna, salmon, and other cold-water fish; fish oil supplements, eggs, avocado, and flaxseed, which can be taken in as a nutritional supplement.
  • Taking a pharmaceutical-grade, nutritional supplement can also decrease carbohydrate and sugar cravings. It can also help normalize hormonal function in perimenopausal and menopausal women-a bonus!
  • Exercise is an important component to help insulin levels stay normal, maintain hormonal balance, and regulate metabolic function. It also helps decrease stress and lessens the strain on often overworked adrenal glands, which contributes to better health overall.
  • Drink alcohol in moderation, get plenty of sleep, and stop smoking. These all help promote a healthier, balanced body.

We at Women to Women want to help all women feel good, healthy, vibrant, and energetic. When insulin levels are off, the entire body works harder, and is out of sync. Reversing insulin resistance will not only help smooth out functioning, it will offer relief for many other symptoms. And sometimes just knowing we can heal it, helps.

Cellulite – Will Smooth Skin Ever Return?

womentowomen on December 28, 2013

by Marcelle Pick, OB/GYN NP

Cellulite Detox Woman ThighI have talked with my patients for years about cellulite. Some will never wear shorts or a bathing suit because of the appearance of the dimpled skin known as cellulite; many have tried wraps, creams and even electrical stimulation in an effort to regain their formerly smooth and evenly plump skin.

Cellulite is almost exclusively a female concern – the anatomy of a woman’s skin is different than a man’s and cellulite is primarily about estrogen. As estrogen is released into a woman’s body, fluid builds up in fatty tissues. And women have more fatty tissue than men – particularly throughout the thighs and hips.

The very hormone which helps us relax during pregnancy decreases production of collagen, which is the protein which helps keeps skin elastic and strong. When elasticity decreases, there is a greater likelihood of cellulite.

Cellulite is located in the subsurface – or subcutaneous layer of the skin. It is made of up of connective tissue and fat cells known as the septa. Cellulite forms when the structural support of the skin starts to collapse and the fat cells push through it – that’s what causes the ‘dimpled’ look that so many women would like to do away with.

Like most things in life, there isn’t a quick fix for erasing cellulite. Let’s take a look at how cellulite forms and what you can do to help your body run efficiently to help alleviate what’s causing cellulite to form and stay.

Our lymphatic system plays a critical role in the development of cellulite. The septa becomes stiff because of decreased lymph and blood circulation to the subcutaneous layer of skin. The tissue weakens and the decrease in lymph drainage causes the fluids which should carry away waste to be trapped, the septa then becomes fibrous and tightens even more on the underlying fat cells. The decreased circulation also weakens capillaries and veins, causing the surrounding tissue to harden. Blood reroutes around the cellulite area and the septa fibers continue to thicken and even more fat continues to be deposited. The fats and toxins won’t be removed because of the poor circulation.

You can see that a healthy lymph system is critical to stopping the formation and breaking the cellulite building cycle.

Our sweat glands, kidneys, liver and lymph system are all critical to ridding our bodies of toxins. Toxic build-up is the primary cause of the stagnant lymph, which is at the crux of cellulite. When your body is overburdened with chemicals, additives, and other toxins, these organs are unable to keep up. If you think about these organs as screens or filters, it makes sense that they would need to be cleaned regularly in order to work efficiently. I recommend that my patients ‘detox’ two to three times a year – this process allows these organs to clean up and jump start to keep you healthy!

Well balanced hormones also play a role in healthy skin. During periods of great hormonal fluctuation life pregnancy or perimenopause women may experience an increase in cellulite. We’ve known for many years that estrogen plays a role in keeping skin elastic and firm, due to the role it plays in increasing the formation of collagen. When your hormones are not balanced, the walls of your veins and lymph vessels are less resilient – and they are not as efficient in removing toxins. This weakness also causes lymph flow and blood to stagnate which contributes to the stiffening of the septa.

Progesterone and human growth hormone (hGH) are also important hormones when looking at skin health. Progesterone, when used in a natural form, converts to other hormones, if needed. There is some controversy surrounding the use of hGH. Its important to research and see a healthcare practitioner before using any type of hormone replacement therapy.

Your body’s systems are all connected, and the cellulite you see is a symptom of something going on in your body. It’s important to clear your body of toxins regularly, feed your body what it needs and be aware of ways to keep your hormones balanced.

Here’s what I have recommended to my patients:

  • Be aware of toxins and limit your exposure. Preservatives, chemicals, additives, alcohol and caffeine all test your lymph system. Eliminate sugar completely from your diet. Sugar interferes with Vitamin C metabolism and vitamin C is critical to the formation of elastin and collagen.
  • There are many detox food plans available. You may want to consider one based on Ayurvedic principles. I’ll often recommend a two week detox plan – some women find it challenging, but most report feeling fantastic once they’ve completed it.
  • Breathe! Breathing helps lymphatic flow – and it helps you relax. Be mindful to breathe several times a day.
  • Consider a high-quality multivitamin, such as the one formulated by Women to Women. It is difficult to get the nutrients we need from the foods we eat. Farming and processing practices have reduced the nutritional values of our foods. A daily multivitamin is an easy way to close the gap between what we our body needs and what we are able to take in on a daily basis.

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  • Exercise regularly. Regular exercise helps increase muscle tone and burn fat. Both help to reduce the appearance of cellulite.
  • Practice lymphatic massage.  This will help drain and increase your lymphatic fluid.  Become familiar with the gentle finger movements that create pressure to move lymph fluid through your nodes and vessels.
  • Manage your stress. When our bodies are stressed, blood is directed away from the skin, affecting circulation and decreasing the nutrients being delivered to our skin. Increased cortisol tells the body to store fat which contributes to cellulite.
  • Gently massage areas of cellulite – massage the area in a circular motion. This will help break down fat and toxins and increase blood flow to the area.

Many women feel that cellulite is their destiny – they may have family members with cellulite or have been told that cellulite is just to be accepted. By raising your awareness of the process that contributes toward cellulite development and supporting your all-important lymph system, you may find the combination which helps you diminish or alleviate cellulite.

Is There Help For The Winter Blues?

womentowomen on December 28, 2013

by Marcelle Pick, OB/GYN NP

As winter approaches, many patients come to see me to talk about changes they are experiencing in energy, sleep habits, hunger patterns and even sadness. Although this may be a common reaction to the shorter days of winter, as a culture, we’re conditioned to keep our fast pace steady and move past sadness.

Seasonal Affective Disorder (SAD) was first written about in medical journals in the mid 1800’s , but wasn’t studied seriously until the 1980’s. Recent literature reports that up to 80% of American’s suffer with some degree of SAD – the more shocking fact is that more than 70% of that group are women! It’s also very interesting to note that women may first notice SAD symptoms between her mid 20’s and mid 30’s – which is about the same time when women will report changes in hormone balance.

There isn’t a very clear cut answer to the cause of SAD. Like many depressive disorders, SAD can stem from a variety or combination of imbalances or may even have a genetic component.

The symptoms of SAD are wide and varied. They include: irritability, carbohydrate cravings, a disinterest in social activities, irritability, sleepiness, and fatigue. For some women there is a tendency to compartmentalize their lives by season – actually experiencing very different emotional states and activities with each season.

Our great grandparents accepted that their sleep was regulated by the light of day – when the sun rose the day started and when the sun set the day ended. Light affects the neurotransmitter serotonin which is responsible for the production of melatonin.

It’s always best to check with your healthcare practitioner if you find that your mood and interest in activities change. If you have SAD, there are things you can do to help relieve your symptoms. If you have been diagnosed with severe depression or if you have ever been diagnosed with a major depressive disorder, it’s important for you to work with your healthcare practitioner. For some people, prescription anti-depressants are helpful. If you have worked with a healthcare professional on a plan of care which works for you, we do not recommend changing your treatment plan without the close guidance of a healthcare professional.

For more information, read our informative articles in our Emotions, Anxiety and Mood section.

I have worked with many women who find great success in using one or more alternative treatments to successfully alleviate their symptoms. You may utilize one or a combination – the goal is to relieve any symptoms you have – irritability, fatigue, carbohydrate cravings, and seasonal sadness.

You may want to have your Vitamin D level tested. Vitamin D is fat soluble, and your body doesn’t have a way to rid itself of excess Vitamin D, so it’s important to work with a healthcare practitioner to be tested. If your vitamin D level is low, dietary supplementation is recommended. I have many patients report that Vitamin D supplementation makes a world of difference for them.

If you are experiencing lethargy or fatigue, it’s important to establish a regular schedule to support your internal scheduling meshing with the nature’s schedule. Set a schedule of rising and going to bed at the same time each day. Its best to get seven to nine hours of sleep per night.

Try to get outside every day. Just fifteen minutes per day can help ease symptoms of SAD. There are also added stress relief benefits. If you aren’t able to get outside, try to spend time near windows, so that you are exposed to natural sunlight.

Many people find symptom relief using light therapy. Light therapy has no known side effects (other than a potential for overuse). A Canadian study tested Prozac against light therapy and found that both treatments relieved symptoms equally well. The light therapy showed positive results in less than one week! This, combined with the cost and multiple potential side effects of anti-depressants, makes light therapy a wonderful option for many!

Women with SAD may crave sugar and carbohydrates for serotonin. These will set you up on a roller coaster of ups and downs. Whole grains and complex carbohydrates will give your body what it needs and will keep you more balanced. Good food choices will help alleviate afternoon fatigue, weight gain, fatigue, depression and cravings. Read our article, “Understanding Carbohydrates – Let’s Take Away The Confusion,” for information and ideas.

Exercise is a key factor in increasing your serotonin and in your well-being if you are feeling depressed. I tell my patients to find an activity they enjoy doing –a brisk walk, a yoga class or a vigorous dance class. You don’t have to spend hours a day or even do the same thing every day! Start slowly, increase moderately and notice the difference in how you feel.

I encourage all my patients to take a high quality multivitamin and omega-3 fatty acid dietary supplement and evaluate their needs for vitamin D. When you are supporting your body through the transition changes of SAD, you will benefit from adding extra vitamins and minerals. It’s so difficult in today’s world to take in all the nutrients we need from our diet. Modern food processing and farming practices have negatively impacted our food supply’s nutritional value. New research is shows Omega-3 fatty acids as effective antidepressant support.

Women to Women offers these high-quality, pharmaceutical grade supplements to enhance your health. Click here to find out more.

In treating SAD, it is important to listen to what your body needs. You have your own unique needs and rhythms – try several suggestions and listen carefully to what’s working – you may be very surprised!

Understanding Carbohydrates – Let’s Take Away The Confusion

womentowomen on December 28, 2013

by Marcelle Pick, OB/GYN NP

Over the past decade or so, carbohydrates in the American diet have both gained favor and fallen out of favor, sometimes so quickly that women can be left in a state of confusion. Should their diets be low carb?  High carb?  Some carbohydrates are touted as being disease fighters – yet others we’re told lead to disease. What’s the real story here?

We all recognize that our diets should consist of proteins, carbohydrates and fats. Protein is essential for repairing and building muscles, organs, bones, hair, skin and nails. Protein is critical for sustaining life.

Fats provide your body with energy and are critical in moving certain vitamins through your body as well as providing insulation for body temperature regulation. The essential fatty acids in fats play a major role in managing inflammation, blood clotting and brain development. For more information, read our article, “Balancing Your Omega-3 Fatty Acids – Essential For Health and Long Life.”

Carbohydrates supply energy to the body – they are the body’s preferred source of energy. Carbohydrates play an important role in metabolism, but need to be combined with fats, minerals and vitamins for optimum health. Your brain is dependent on a steady supply of glucose (simple sugars) we get from carbohydrates. Brain cells only use glucose for energy.

One reason that carbohydrates have gotten mixed reviews is because they are so diverse. Some carbohydrates are much more nutritious than others, some can feed inflammation, systemic yeast and wreak havoc with your blood sugar. And still others are full of fiber – which helps maintain blood sugar levels and help you feel full!

Generally, the more micro and macronutrients and fiber your carb choice has, the better it is for you. These are known as complex carbs. These complex carbs take longer to breakdown in your body and produce a more moderated insulin surge. The more refined or ‘simpler’ a carbohydrate choice is, the greater chance that its going to give you a quick burst of energy causing a quick spike in insulin.

In order to fully understand the effects of carbohydrates on your body and their potential for increasing blood sugar and insulin levels – the Glycemic Index (GI) is a scale that ranks foods numerically by their potential for increasing insulin and blood sugar levels. Foods with a low GI increase sugar slowly, those with a high GI increase blood sugar more rapidly.

While Glycemic Index calculates how quickly the carbs in a particular food converts into sugar in the blood, the Glycemic Load estimates the impact of carbohydrate consumption. Watermelon, for instance, has a high GI, but the typical serving of this sweet fruit does not contain much in the way of a carbohydrate so the Glycemic Load of eating it is low.

Glycemic Load (GL) is more of a qualitative than quantitative measurement. For instance, pasta and carrots may gave the same GI, but they don’t have the same GL. The pasta is a refined carbohydrate that breaks down quickly in the body and the carrots are complex carbs which take longer to break down and carrots have a high fiber content which also affects how quickly the carb breakdown will happen.

The higher the Glycemic Load of a food, the greater chance that you will experience an insulin spike which will potentially affect your metabolism. All of this consideration should be given to the nutrients available in the carbohydrates you choose! Using our same example of pasta and carrots – the pasta has little nutrient value, yet carrots are full of powerful nutrients and fiber to help make you feel full longer!

Some women might feel its easiest to simply remove all carbohydrates from their diets – and I don’t recommend this – it’s simply not necessary and it’s not healthy either! We need carbs to maintain fuel our brain function and maintain wellness.

What is important is the carbs you choose and your portion size. When practicing healthy eating, make every choice count! You can’t go wrong choosing carbs which have gone through little processing and contain high amounts of nutrients and fiber.

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Is Your Caffeine Boost Causing You To Sink?

womentowomen on December 24, 2013

by Marcelle Pick, OB/GYN NP

There’s an awful lot in the media today about caffeine, isn’t there?  Is it good for you or bad for you or are you simply addicted to the taste or the effect.

The headlines will tell you that caffeine is good for you…that it can promote both good health and weight loss. The next article may tell you that caffeine is not good for you the stimulants will harm you and the toxins that the beans are treated with will hurt you!  What’s to be believed?

At Women to Women we believe that a cup or two a day of caffeine isn’t likely to cause harm to women – unless they are highly sensitive to it or unless their adrenal health may be in question. We have a culture which embraces the emotion of ‘having coffee’ as a social, even connective time. For some it’s a mid-day meeting with a friend, for others, a reason to sit longer after dinner to continue connection and discussion. There’s comfort in holding a warm cup – all of these factors can affect our ‘need’ for caffeine. For many women, the surprising news is that the very cup of comfort in their hand could be disrupting the delicate balance of adrenal function.

We all know that caffeine is a stimulant – it’s really a psychoactive stimulant, which means that when ingested it increases neuron firing rates in the brain and stimulates both the sympathetic and central nervous systems. In some ways, it mimics our instinctual ‘flight or fight’ response to stress. With 200 mg of caffeine (the amount in a small coffee) your body will begin to push out stress hormones – the hormones that send the message to be on alert, think fast and act fast! It makes sense doesn’t it? After all, this is the reaction many people are looking for when they reach for their ‘cuppa Joe’ first thing in the morning! Caffeine makes your pupils open wide, your breathing intensify, your heart beat faster, your liver release sugar and fatty acids into your blood. The question is do you really need all that? If your answer is “yes!” – then you really should think about your adrenal health.

When caffeine is used too often, or when used at the wrong time of day, it can cause disruption with your regular cortisol rhythm. Caffeine causes your body to think its in a state of emergency – and so your body gets to work releasing the hormones to keep your prepared! Ultimately, these unnecessary hormones are going to work against you – and may make your symptoms worse – and you may feel the need to reach for more caffeine. A cycle starts to evolve – and up and down cycle that’s bound to make you more tired, more wired, more unbalanced.

We have to remember that the adrenal glands have a variety of functions – they also help maintain levels of sex hormones as a woman transitions through life. They play a critical role particularly during the perimenopausal years as ovarian function tapers off. These small glands can only do so much, and if they are constantly being called on to produce stress hormones, then keeping the stress hormones in balance may be compromised. Those extra caffeine boosts might very well be affecting your hormone balance.

Women are very surprised to learn that there is data proving caffeine as a highly active metabolic agent which impacts both adrenal imbalance and insulin resistance. It is very common for women to have both – and its so important to address both to insure your body moves back into balance!

When you are under stress (either real or perceived!), higher cortisol levels will cause more glucose to be released. When this happens, your pancreas increases its insulin output to help all that glucose into your cells. Studies show that in women who are already insulin resistant, that caffeine will exaggerate their insulin and glucose response. So, a morning cup of coffee may explain the dip in energy and fuzzy thinking you experience in the afternoon! If you reach for more caffeine, and perhaps carbohydrates for energy, the cycle will start all over again.

The relationship between caffeine and insulin sensitivity can be confusing – there are so many factors that impact the reaction. Men and women vary significantly in their reactions; also whether caffeine is ingested alone or with food, what health challenges the body is experiencing and if the caffeine is paired with carbohydrates.

Research is showing that tea does not have affect insulin in the same ways as coffee. It suggests that tea helps reduce blood glucose which is the complete opposite.

When I suspect that caffeine may be affecting a patient’s health, I’ll often suggest that caffeine be eliminated from the diet for a day or to in order to complete a 24 hour test I use to evaluate adrenal function. Some women can’t consider it – they start to panic thinking about it, or may even break down into tears. We have to keep in mind that caffeine is an addictive substance – as mentioned before there can be both a physiologic and psychologic connection. The last thing we want to do when healing the adrenals is to cause more stress! So, please remember that cutting back or stopping caffeine doesn’t have to happen all at once. Decrease slowly – be gentle to your body – after all, healing and balance is your ultimate goal!

Sleep – Keeping The Stress Away!

womentowomen on December 24, 2013

by Marcelle Pick, OB/GYN NP

Our ancestors had it pretty easy when it came to sleep – when the sun went down you went to bed and to sleep – and when the sun arose so did you! Simpler times……

Women today talk of waking well before the sun, staying up well into the night or waking just a few short hours into sleep and tossing and turning through the night. What’s happened?

We can put into one simple word: Stress. Not just your ordinary everyday stress – like waking up late and rushing through your morning routine – but multiple, sometimes chronic stress which dysregulates your normal body rhythms and causes multiple imbalances which disrupt your sleep.

Your adrenal glands, which release your stress hormones (adrenaline and cortisol), are being called into action more and more during our busy days. Your body doesn’t differentiate the stress caused by seeing police lights in your rear view mirror to the stress placed on your body by missing a meal. In either scenario, cortisol is released to help you. When you are under constant stress, whether real or perceived, there may be a continual flow of cortisol and when your cortisol level is high at night, your body is getting the message to stay alert and awake.

When sleeping, our parasympathetic nervous system should be moderating our blood pressure, breathing and heart rate into a relaxed state. If we can’t relax, sleep will be difficult to achieve.

So many patients I see are so desperate for sleep that they have tried over-the-counter products which sometimes produce unwanted side effects. When I talk with these women, they want help in achieving a restful, restorative sleep.

So many are surprised when we talk about keeping stress at bay during the day to help with sleep. Finding ways to keep your stressors in balance will pay off with a good night’s sleep. Sometimes making a list with a potential plan helps, other times talking with a friend helps, exercise helps for some, prayer helps for others. What’s important is that you find something that will work for you!

I also talk with my patients about the stress that a body out of balance can cause with respect to sleep. For instance, when your hormones are out of balance, you may experience night sweats. Talk about disrupting sleep! If you are not eating well and your blood sugar is moving through peaks and valleys – especially at night, you may wake up hungry – getting out of bed, turning on the lights, eating, and then trying to get back to sleep can be a real challenge! So many factors help to keep your body in balance. Good sleep is a culmination of all of these!

I also ask women to eat mindfully when it comes to sugar, alcohol and caffeine. A food journal also helps.

Creating a sleep routine can be very helpful. Setting your bedtime to allow 7 hours of sleep establishes a routine that your stressed out body will appreciate.

Practice good sleep hygiene. This includes:

  • Limit light in your bedroom. Dark shades or curtains on the windows, block lights from digital devices.
  • Keep the temperature of your bedroom comfortable for sleep. Being too hot or too cold will awaken you.
  • Turn off electronics – email, text, social media at least one hour before you go to bed. Allow your brain time to ‘power down’.
  • Choose your reading carefully – any reading is not relaxing or causes your mind to whir is not going to help your sleep.
  • Keep your bed for sleeping or sex. Send the right message to your body that being in bed is a time for sleep.
  • Sleep only in your bed.
  • Wear comfortable sleepwear. Clothes that are too tight or too loose will twist and bind and inevitably wake you.
  • Consider a dietary supplement to help you fall asleep or stay asleep.
  • Evaluate when you exercise. If you’re routine has been to exercise at night, you may want to consider moving that time to morning or midday.

Sleep is so important to help your body regenerate, rebuild and restore. A good night’s sleep is worth every effort you put into it!

 

Inflammation – Is It Affecting You?

womentowomen on December 24, 2013

by Marcelle Pick, OB/GYN NP

In my time as a practitioner, it’s been interesting for me to watch the changing trends in medicine. At one time there were many who doubted me when I talked about eliminating gluten from the diet – many, many women who took this one simple step saw some amazing changes – their thinking became clearer, energy returned, and pounds disappeared. As a functional medicine practitioner, I’ve been carefully following the research on inflammation – in the past few years there have been studies suggesting that chronic inflammation lies at the root cause of many health issues which women ask me most about – osteoporosis, heart disease, rheumatoid arthritis, Alzheimer’s disease and the skin disorder, psoriasis.

In fact, many of the complaints and diseases we as a culture associate with aging can be attributed to chronic inflammation. Could it be that this is why some 75 year old women need the assistance of a walker and others are able to slip into a pair of sneakers and walk with ease? At Women to Women we’ve been talking to women about inflammation and it’s effects on disease and on aging for a long time. More importantly, we teach women how to identify and control inflammation to maintain good health. The very issues most women are concerned about have root causes in inflammation.

Inflammation can present in so many different ways? How do you know if you have inflammation?

The list below are symptoms which can be associated with low grade chronic inflammation:

  • Skin outbreaks
  • Diarrhea
  • Shortness of breath
  • Body aches and pains
  • Weight gain
  • Swelling
  • Dry eyes
  • Stiffness
  • Congestion
  • Frequent infections
  • Fuzzy thinking

We all need a small amount of inflammation in our bodies to maintain good health – this is known as acute inflammation. For instance, with an allergic reaction or infection, our bodies are programmed to respond, identifying the infectious or dangerous substance and responding to repair any resulting damage. When our bodies are working smoothly and properly, the release of these pro-inflammatory compounds when needed is done easily and efficiently. When the threat has been addressed, anti-inflammatory compounds are released and our bodies return to a balanced state.

When the body’s pro-inflammatory immune cells continue to be stimulated, chronic inflammation arises. When these excess immune cells continually circulate in our systems, they can damage healthy areas such as joint tissue (which could lead to arthritis), blood vessel linings (which could lead to atherosclerosis), pancreatic tissue (which could lead to diabetes), and on and on.

Many women first feel the effects of inflammation during their perimenopause and menopausal years. These times of major hormonal shifts seem to have a profound effect on inflammation for some women. This could explain why women suffer more than men with autoimmune diseases. Estrogen tends to be an anti-inflammatory agent.

At Women to Women, we know that certain dietary and lifestyle changes will help calm some inflammation. There are also a wide range of dietary supplements which can help as well. Omega-3 fatty acids – more commonly known as fish oil – can help calm inflammation. There’s testing available which helps us put each woman’s individual pieces together – helping us develop a plan of care to keep inflammation at bay.

What’s interesting to me is that conventional medicine doesn’t have a diagnosis or test available to determine the cause of chronic or systemic inflammation. Just recently there’s been talk from conventional medicinal world about fish oil. What this means to me is that we’re in the process of a medical revolution – when understanding about certain functions and disease states in the human body is changing.

The good news is that we have much information about inflammation right here at Women to Women. The great news is that we also have solutions. Time proven solutions!

For more information, please refer to our many informative articles about inflammation.

Why Is Everyone Talking About Gluten?

womentowomen on December 24, 2013

by Marcelle Pick, OB/GYN NP

There’s no escaping it now.  Almost everyone associated with food, from national chains to local grocery stores, are all addressing gluten – offering gluten-free menus to carrying ever expanding sections of gluten-free foods. Magazines, from our favorite monthly women’s magazines to health journals, are all talking about gluten – studies, recipes, life-changing stories. What would cause such an amazing wave of change to happen?

Gluten is a substance made up of glycoproteins (sugars combined with proteins) which makes pasta and bread chewy and gives dough its elasticity. Gluten is added to many products like soy sauce and broths to improve texture. When reading labels, many people are amazed at the wide range of products including gluten.

In its pure form. gluten is part of the endosperm of seeds in grains, where it nourishes the growing seedling as it sprouts. Gluten proteins occur naturally in many grass species, but particularly in wheat. There are various forms – couscous, bulgar, kamut, spelt, durum and semolina to name a few. Rye and barley, while not wheat, are closely related and contain gluten. Oats may contain gluten proteins, but typically in lower amounts. Many times gluten in oats is a result of cross contamination in processing, growing or storage.

Quinoa and buckwheat are naturally gluten-free and (as long as they not contaminated during processing) can be included in a gluten-free diet. Other grains such as rice, millet, corn, and sorghum can contain small amounts of gluten in their natural state, but are usually not problematic unless contaminated.

There are many different theories as to why so many women are gluten sensitive these days. Over the past twenty years, the Americans have started to consume great quantities of refined wheat flour. Think about a typical day of food – cereal for breakfast, a sandwich for lunch and pasta for dinner. Gluten three times a day! What about crackers for a snack or cake for dessert or pretzels while watching TV at night? The body is inundated with gluten. Until recently, all this wheat was coming from just two species. Another possibly theory takes into consideration the pesticides used and the storage practices for this very popular grain. Perhaps we’re also reacting to genetically modified wheat – many theories, many scenarios and many questions.

Regardless of the reason, gluten is becoming more and more of an issue for women. It’s effects on the body can be far reaching.  Women who follow a gluten-free diet often see a relief in symptoms which may, on the surface, appear totally unrelated. Inflammation calms, energy returns, foggy thinking reduces, digestive issues can often times be resolved, menstrual cramps decrease, PMS decreases and so much more!  I continue to be amazed at the effects in some people when they stop eating gluten.

For more information about gluten, read our article, “The Gluten Spectrum – From Sensitivities to Celiac Disease.”