Could Coffee Be Good For You?

by Dixie Mills, MD

Woman holding hot cup of coffee heart shapeMedical school requires one to be alert and awake, so of course I relied on a cup of coffee to do just that. After I got pregnant however, I lost my taste for it completely. Now don’t get me wrong – I still enjoy a good decaf latte – on a leisurely, quiet morning or after a wonderful meal.

But what is the scoop about the good old fashioned stuff??  Is it good for you or not?? For years now we have thought that it was bad for your health, but recent studies have shown that it may not be bad for you at all, in moderation. I am not sure I have a firm answer for you on this one, but I definitely do have an opinion. I do think a cup of coffee, just one, is really fine for you long term.

To date, studies are showing that along with its ability to wake us up, caffeine may help our short and long-term memory. In addition, regular coffee consumption (with or without caffeine) has also been associated with lowering the risk of Type 2 diabetes, and cardiovascular risk. More than likely these effects are because of the antioxidant effect of the bean. So for you coffee lovers out there – take heart and continue to enjoy that morning cup of coffee.

I love the communal aspect of having my coffee with a friend, or partner. It can be a great way to take that early morning pause, to slow just for a bit. If you really love it and it feels good to you to have it, I say – take this off your list of concerns, enjoy every minute of your cup.

If you want to learn more about caffeine and how it affects you, I recommend these articles:
Is Your Caffeine Boost Causing You to Sink?
The Caffeine Controversy – What’s the Buzz
Caffeine Withdrawal – Doing It With Ease
 

References

Haskell, C, et al. 2005. Cognitive and mood improvements of caffeine in habitual consumers and habitual non-consumers of caffeine. Psychopharmacology, 190(4), 469-477. URL: http://www.ncbi.nlm.nih.gov/pubmed/15678363.

Angelucci, M, et al. 2002. Effects of caffeine on learning and memory in rats tested in the Morris water maze. Braz. J. Med. Biol. Res., 35(10), 1201-1208. URL: http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0100-879X2002001000013&lng=en&nrm=iso&tlng=en.

Van Dam, R, et al. 2005. Coffee consumption and risk of type 2 diabetes. JAMA, 294(1). URL: http://jama.ama-assn.org/content/294/1/97.abstractmaxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=coffee&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT.

Andersen, L, et al. 2006. Consumption of coffee is associated with reduced risk of death attributed to inflammatory and cardiovascular diseases in the Iowa Women’s Health Study. The American Journal of Clinical Nutrition, 83(5), 1039-1046. URL: http://www.ajcn.org/content/83/5/1039.abstract?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=coffee&searchid=1&FIRSTINDEX=0&volume=83&issue=5&resourcetype=HWCIT.

Detox and Women’s Health

by Frank Lipman, MD

A note from Marcelle: There’s a lot of buzz about detox right now, and we’re glad of it. Detox should be part of every woman’s effort to take control of her health. To help you learn how, we’ve asked Dr. Frank Lipman to share his perspective. Frank specializes in detoxification; he’s the author of a wonderful book on detox, Total Renewal, and his approach is identical to our practice here at Women to Women.

Here are the sections you’ll find in this article:

  • Why effective detox is a necessity
  • Environmental toxins
  • What is detoxification?
  • Assessing the burden on your detox system
  • Symptoms of toxicity
  • How to detox your body naturally

In more than 25 years of clinical experience, I’ve had the great pleasure of working with thousands of patients from all walks of life. Over time, I’ve seen how few of us are able to stay healthy and feel really well as we get older. Many of us have come to accept developing a degenerative disease or simply feeling incrementally worse each year as part of the aging process.

It’s not. There is so much we can do to take control of our health and support our bodies happily and healthily our entire lives. And it begins with understanding what kind of “burden” your body is under right now, today, both physical and emotional, and lessening it.

Think of yourself as a ship floating in water. You will ride high or sink low depending on the burden you carry. The more burdens you unload, the better you will feel. I strongly believe that detoxification is an effective way to unload these burdens and is an essential — and often overlooked — aspect of total healthcare.

In my book, Total Renewal, I go into detail about the seven steps I recommend to detoxify your body, rebalance your biochemistry, and build resiliency for a new lease on your health. I’d like to take this time to introduce the basic ideas behind this concept and the importance of detoxification. These steps reflect the same ideals and integrative approach I share with the practitioners at Women to Women, and I welcome the opportunity to bring them to you. So let’s begin.

Effective detoxification is a necessity

I came to realize the importance of detoxification after studying Chinese medicine and being in practice for a number of years. I learned from Chinese medicine that we (humans) are all microcosms of the macrocosm (the universe), that we are part of it and intricately connected to it. Therefore what is happening to the environment will and does affect all the species in it, including man.

Environmental pollution is not only changing the ozone layer, plant species and animals, but humans as well. But only after seeing more and more young women with breast cancer and infertility problems; patients with chronic fatigue and chemical sensitivities; and more and more patients complaining of aches and pains and degenerative problems, did I suspect something was not right.

It was at that time — about 15 years ago — that I realized that most of these problems were not “normal” aging problems, but rather malfunctioning detoxification systems. I was shocked to discover vast amounts of literature on where these toxins are coming from and what they are doing not only to the environment, but to our health and especially our children’s health.

I began to identify one common link to many of the health concerns I witnessed in my patients: an inability to cope with their toxicity load. It was then that I realized that detoxification is an absolute necessity.

Environmental toxins

Although technology and industry have helped us to live more comfortably and have generally enhanced our way of life, we are paying a heavy price. The air we breathe, water we drink, and food we eat are no longer clean. Our environment is contaminated and polluted. Since the 1940’s there has been an explosion of synthetic products. We are the first generation of humans to be exposed to so many synthetic chemicals.

In the past 60 years, these processes have been significantly altered:

  • How food is grown and packaged
  • How homes are built, furnished, and cleaned
  • How lawns and gardens are maintained
  • What cosmetic products we use

Detoxification – It’s More Than A Week Long Cleanse

by Marcelle Pick, OB/GYN NP

When some people think of detoxification, they think of a specific regimen they follow to get rid of the toxins or wastes that have built up over time in their body. But the truth is, our bodies are amazing! It goes about it’s business of detoxing constantly without any help from us. Every time we take a breath, urinate, have a bowel movement or even cry, our bodies are getting rid of waste. Our various bodily systems target the toxins and eliminate them in remarkable ways.

Given the world we live in – with all of its environmental poisons, prescription drugs, polluted air supply, heavy metals, antibiotics contaminating even the water we drink and use for bathing – it’s no wonder I hear patients report they are feeling tired, achy and just not themselves. These unnatural toxins, which we’re exposed to us on a daily basis, can overwhelm our bodies, especially our liver and lymphatic systems. This in turn disrupts our hormonal balance. No wonder we don’t feel up to par. We’re fighting to just keep clean!

Let’s look further at this together. Your body has a remarkable way to take care of healing itself, with your support. You can help to boost your body’s natural detoxification processes and in turn feel refreshed and rejuvenated. Detoxing helps your mental focus, improves digestive processes, and promotes clear skin. It’s not an overwhelming or lengthy process. It’s one of the easiest steps you can take to dramatically improve how you feel.

We can help answer your questions about detoxification. Our resources give you a closer look at the lymphatic system and show you can incorporate an easy two-week detox process. We also have several other ideas on how to prevent toxins from threatening your wellness. You can come to know your own body’s rhythms and how nature meant for it to cleanse itself. You can feel at home in your own body!

Detoxification And How To Support Your Body Naturally

by Marcelle Pick, OB/GYN NP

The term ‘detox’ has certainly gone through transformations over the years — just twenty years ago it meant a breaking free of drug or alcohol addiction. These days the term means removing all toxins from the body – everything from the toxins we take in through the air we breathe to the pesticides we ingest from vegetables.

Woman Towel SaunaNatural body detoxification has been embraced as far back as the Native Americans – their use of sweat lodges is well documented and the Indian Ayurveda practice still survives today. In conventional medicine today there tends to be a lot of skepticism around practices like body detox – but if you think about prevention and staying well rather than getting well – detox makes a lot of sense!

Supporting your body’s ability detox effectively every day not only helps maintain wellness and helps prevent illness later in life.

Our bodies are detoxifying all the time – our metabolism processes create streams of waste and without being consciously aware of it we spend our days absorbing, inhaling, and ingesting allergens, pathogens, chemicals and other toxins.

Our bodies are pretty amazing – all this detoxifying process runs behind the scene without much conscious input or help from us – until the process just can’t keep up. Lifestyle and diet choices can influence our ability to detoxify, our genetic makeup has a role to play as does extended exposure to toxins.

When toxins build up inside the body, there are host of possibly symptoms which may play out. They include:

Sinus congestion, indigestion, hives, bloating, irritability, fatigue, headaches, joint pain, weight gain, insomnia, fuzzy thinking, coughing, sneezing, constipation or even chest pain.

Mature Woman Concerned Yellow ShirtThere’s new research correlating a link between impaired detoxification ability and a number of diseases including fibromyalgia, Parkinson’s disease, and chronic fatigue syndrome. In my experience other conditions are also related to toxicity in the body – arthritis, eczema, allergies, cirrhosis, fibrocystic breasts, pancreatitis, multiple sclerosis, thyroid dysfunction and heart disease.

Many of my patients are shocked to learn that unwanted weight can also be a sign of excess toxins in the body. Increasing exposure to new toxic substances – both naturally occurring and made are creating a great new for health care practitioners to talk with and teach patients about supporting their bodies to detoxify effectively and efficiently.

With the word detox is showing up in media everywhere right now – with promises of quick results to restore your energy, help you lose weight and regain vitality. I don’t recommend extreme detox regiments – if we really think about it, your body is already struggling to process the toxic load it has, why would you challenge it more with an extreme detox plan? I recommend avoiding colonics, coffee enemas, prolonged juice fasts, extreme chelation, hours-long saunas, colon cleanses and excessive doses of minerals or antioxidants.

Fasting is a well-known and age old practice which is associated with both spiritual and religious traditions. Under controlled circumstances, fasting can might be a good choice for you. Extreme fasting, however, can release toxins too quickly – and the end result may make you feel awful. In my opinion, fasting for weight loss is never a good idea.

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Caffeine Withdrawal – Doing It With Ease

by Marcelle Pick, OB/GYN NP

For many women, it may be easier to detox from caffeine a little at a time. Many times I will recommend a tapering method for my patients. It looks like this: first have a regular cup of coffee, then for your second serving, have a cup that’s half-regular and half-decaffeinated coffee. Any ratio will work – the withdrawal process will be easier on your body if you are methodical.

If you’ve never attempted to cut back on your caffeine consumption, you may not be aware of withdrawal symptoms. They can include fatigue, inability to focus, irritability, depression, sluggishness, daytime drowsiness and the most common of all headaches. Most who suffer from a ‘caffeine headache’ will report a throbbing, pressure filled headache.

If you drink caffeine throughout the day, you may want to consider limiting caffeine to the morning hours. Morning intake is less likely to interfere with your normal cortisol pattern – and therefore less likely to interfere with sleep.

A great tip for cutting down on caffeine is to drink a big glass of water or a cup of herbal tea, before you take in any caffeine. Eat your breakfast as soon as possible, – be sure to include adequate protein. If you still want your usual caffeinated drink have it! If a second cup is needed, start your taper.

Some people may notice a change in bowel function during this caffeine transition period. Dietary fiber encourages bowel function, which sometimes slows down during caffeine withdrawal. Fiber promotes good bacterial balance in the digestive tract.

Your liver is responsible for breaking caffeine down for elimination from your body. I recommend my patients support their liver with nutritional supplement to help it through this detox process.

The supplements I recommend are:

  • Vitamin C (which supports adrenal function and helps with withdrawal symptoms)
  • Milk Thistle
  • Tracel Minerals
  • Magnesium
  • Calcium
  • Potassium
  • Zinc
  • Amino Acids
  • N-acetyl cysteine
  • B Vitamins

You can also help support your liver by eliminating toxins or allergens from your diet. Be sure to eat enough protein. Follow an alkaline diet – this is helpful because it provides antioxidants which help with detoxification.

May of my patients who are considering removing caffeine from their diet, express concerns that they might ‘lose their edge” or not be able to ‘stay alert’ throughout the day. If you are having these same concerns, please remember that our bodies and minds are not designed to be ‘on’ 24 hours a day, 7 days a week. Our bodies need rest to rebuild and re-energize.

The Caffeine Controversy — What’s The Buzz?

by Marcelle Pick, OB/GYN NP

If you are like many of my patients at Women to Women, you may be thoroughly confused by the conflicting voices sounding off about caffeine. Does caffeine harm or help your body?  Does coffee cause breast lumps?  Hot flashes?  Ulcers?  Does it help liver disease, diabetes, Alzheimer’s or Parkinson’s?  How much is safe?  What constitutes an addiction to caffeine?  It feels as if we can’t go a month without hearing some new report weighing in on the relative dangers or health benefits of caffeine use.

Simultaneously, drinking a cup of coffee or tea is a huge source of pleasure for many: a personal or social routine that provides a wonderful sense of warmth and connectedness.

It seems like the more we investigate caffeine, the hazier the picture gets. The AMA and the ADA suggest that one to two cups of coffee per day is a safe amount (approximately 100–200 mg of caffeine), but in reality you may be sensitive to less or able to safely tolerate more.

In my opinion, caffeine tolerance varies from woman to woman and depends largely on how caffeine interacts with her individual physiology and how efficiently she detoxifies — but there’s the rub. In order for a woman to hear her body’s real signals, she’s got to remove caffeine long enough to tune in. And because it’s addictive, even this temporary caffeine withdrawal can be a real source of anxiety and discomfort for many women.

So whether you have a one-cup or one-pot-a-day habit, it may be time to look at your caffeine use. Is it time for you to go on a brief caffeine holiday?  Let’s learn more and find out.

The caffeine culture

Caffeine has been used by humans in various forms for thousands of years to promote wakefulness, mental clarity, and social interaction. It is a compound (xanthine alkaloid) found naturally in many plants, primarily coffee beans and leaves, tea leaves, yerba maté, guaraná berries, Yaupon holly, and the kola nut.

Ninety percent of Americans (including children) consume caffeine every day. It is everywhere. Coffee, teas, chocolate, blended smoothies, power and energy drinks — even in enhanced waters! Starbucks has revolutionized caffeine use by ensuring that wherever its customers go in the world, a consistently good cup of coffee and pleasant atmosphere await them. And Dunkin’ Donut’s new campaign tells us that “America runs on Dunkin’” — and its high-sugar, high-fat coffee Coolattas. (A small Coolatta contains 22 grams of fat, 14 of them saturated. A large has 28 grams of saturated fat, 700 calories, and 25 teaspoons of sugar).

If you are having trouble with the idea of giving up your daily caffeine, you have good reason. Caffeine is addictive on many levels, not the least being its role in social, historical, commercial and private ritual. If you’re not sure whether or not you are addicted, take our quiz and find out.

The caffeine addiction quiz

Answer yes or no to the following questions.

Do you use caffeine to facilitate a physical activity (for example: waking up, exercising, having a bowel movement, concentrating)?
Do you have to have caffeine in the morning?  Can you substitute hot water with lemon?
Do you crash or have caffeine/sugar cravings in the afternoon/early evening?
Do you grow irritable, have headaches, feel disembodied if you miss your caffeine fix?
Do you have difficulty falling asleep at night and waking feeling refreshed?
Do you need caffeine to heighten the effects of other substances, e.g., nicotine, alcohol, sugar?
Do you feel your social routines would suffer without caffeine use?
Does the idea of going without caffeine seem impossible to you?

Caffeine tolerance

If you answered yes to two or more of these questions, it may be time to examine your attachment to caffeine. Anytime a woman feels she cannot be herself without using a substance (natural or synthetic), it raises a big red flag for me.

Some women, like my colleague’s 80-year-old grandmother, can drink coffee every day of their adult life with no problem. Another woman may tolerate caffeine well for some years only to find it worsens her chronic anxiety and fatigue as she approaches menopause. And yet another may find any amount of caffeine triggers more severe concerns.

In my opinion, caffeine tolerance relates largely to how well a woman is able to detoxify. Since we detoxify most efficiently in our sleep, the very thing caffeine works against, I believe that for many women, habitual and/or excessive caffeine use ultimately sabotages the bodies’ defenses. In my years of treating women, I’ve seen that even moderate caffeine use causes particular problems for three kinds of patients: women suffering from adrenal burn-out (a rapidly growing group); women who are insulin resistant and aren’t getting their energy from food; and slow detoxifiers, a smaller but significant group.

So the last and most relevant question for you to answer is:  How do I respond to caffeine?

The caffeine cycle — energy boost, then the letdown

One way to begin to understand the part caffeine plays in your health picture is to look at how it affects the inner workings of your body.

Caffeine fools your fatigue factor. The molecular structure of caffeine resembles that of the neurotransmitter adenosine, but has the opposite effect on brain cells. Adenosine helps you feel drowsy by slowing down nerve cell activity within the brain’s arousal centers. This allows the brain’s blood vessels to dilate, in turn allowing more oxygen in during sleep. Adequate adenosine levels are critical for good sleep cycles. And since our brains and bodies detoxify and heal with sleep, adenosine levels have a role in our larger health picture.

Because of its similar structure, caffeine binds to adenosine receptors on nerve cells, like a key in a lock, so that the nerve cells can’t interact with real adenosine. Instead of slowing nerve cells down, caffeine speeds them up and constricts the blood vessels in the brain. This is how caffeine can impact sleep cycles, diminishing healing and detoxification efforts in the body. This also explains why caffeine is often used as a headache treatment, because it shuts down swelling blood vessels in the brain.

Caffeine flips the “fight or flight” switch:. Caffeine increases the rate at which your neurons fire, stimulating your central and sympathetic nervous systems through the HPA (hypothalamic-pituitary-adrenal) axis. It also triggers an upswing in cortisol and the neurotransmitter dopamine, which activates the pleasure center in the brain. In this way caffeine is similar to – but less potent than – cocaine, amphetamines, and other psychoactive stimulants.

With 100–200 mg of caffeine (less than one short cup of Starbuck’s drip coffee), levels of norepinephrine, epinephrine and adrenaline increase. This is the same “fight or flight” response to a perceived threat that sends the message – think fast, act fast. You experience a surge in mental alertness and increased muscle coordination and endurance. The pupils dilate, the heart beats faster, blood vessels and breathing tubes dilate, muscles constrict, and the liver releases sugar and free fatty acids into the blood for energy. You are literally poised and ready to outrace and outwit the danger — but most of the time you’re sitting at your desk or in your car.

Crash and burn. When the rush is over and adrenaline levels drop, fatigue, irritability, inability to concentrate, headache and weariness take over, setting the stage for a big caffeine — and sugar — craving. Caffeine is a habit-forming drug, and over time it takes more and more caffeine to produce the desired effect. It also enhances the effects of other stimulants, such as nicotine. Habitual users will experience real caffeine withdrawal symptoms within hours of reducing intake, usually headache and a drop in blood pressure, nausea, fatigue, irritability, anxiety, and depression.

Caffeine clearance in the liver

The half-life for caffeine in the body is anywhere from 3.5 to 6 hours, depending on the individual. Many of you can blame that afternoon slump on your morning coffee!

Caffeine has three metabolites: paraxanthine, which increases lipolysis from the liver (free fatty acids into the blood); theobromine, which dilates blood vessels and increases urine output; and theophylline, which relaxes smooth muscles of the bronchi. These metabolites are broken down further and excreted in the urine.

Coffee and tea do contain antioxidants that help detoxify the liver and fight disease. The journal Gastroenterology reported in 2005 that more than two cups of coffee a day may actually cut the risk of serious liver damage in half for people who are obese, diabetic, alcoholic, or have too much iron in their blood — that is, those who are at higher risk for liver diseases. Whether we like to admit it or not, the reality is that coffee and tea are the major source of antioxidants for some people.

A subset of people who are slow detoxifiers may have a genetic variant of the caffeine-metabolizing enzyme CYP1A2. These people metabolize caffeine at a slower rate so it lingers longer, increasing the potential for negative effects. According to a recent study, carriers of the gene variant who drank two to three cups of coffee a day had a 36% higher risk of heart attack than those with the faster gene. When intake increased to four cups daily, the risk shot up to 64% greater — and even to four-fold for people under 50!

Which underscores my point that caffeine in and of itself may not be a problem if you are an efficient detoxifier. If, however, you have this genetic variant or your detoxification system is overloaded in other ways, caffeine use may tip your health over the edge. It’s also possible that the myriad other chemicals in coffee and tea (like pesticide residues) are what tips the balance.

Standard genetic testing would be extremely useful here — but until then, self-knowledge would be your best bet.

Caffeine and insulin sensitivity

Just recently, large-scale studies in Japan and Canada reported that in some people, caffeine use may help ward off type 2 diabetes by decreasing insulin sensitivity. Yet for those who already have type 2 diabetes, caffeine may worsen the condition. Caffeine’s effect on insulin sensitivity also varies significantly between men and women; what condition the body is in, and whether taken when fasting or with meals. So while it remains unclear just how this is all connected, the data are clearly pointing to caffeine as a highly active metabolic agent, and it is probable that other substances in coffee and tea are playing a role as well.

I think it is best to weigh the pros and cons in the context of your own health history.

Special considerations for women and caffeine

My biggest concerns for most women with chronic caffeine use are increased anxiety, insomnia, inflammation, and adrenal burn-out. Symptoms of fatigue, PMS, sleeplessness, and breast tenderness are exacerbated by caffeine use. Caffeine distances you from your natural energy cycles, tricking your body into a constant state of alert. This ultimately makes you more tired. If you use caffeine to cope with stress, you can’t ignore the fact that your solution may be part of the problem.

Chronic caffeine use makes a huge demand on your adrenals. Most of my patients who abuse caffeine do it because they are stressed-out and tired all the time. Often they combine caffeine with sugar or simple carbs, a potent duo that triggers all the alarms in the body and sets the adrenals on an energy rollercoaster. And this equation may worsen with time.

If you are trying to conceive, even one cup of coffee a day can decrease your success rate. In addition, caffeine crosses the placenta, so if you are pregnant and drink coffee, you are sharing the risks with your baby. Even moderate use doubles the risk of delivering underweight babies and miscarriage.

Nursing mothers who drink coffee may inadvertently cause withdrawal symptoms in their infants, because caffeine is carried through breast milk. If your baby is colicky, try going without caffeine for a few weeks and see if there’s a difference! There is also some suggestion that caffeine causes breast tenderness and may increase the incidence of fibrocystic breast lumps in women of all ages. Clearly, if you are pregnant, nursing, or want to be, or if you have a history of lumpy or tender breasts, it’s best to avoid or severely limit caffeine.

Many of my patients who never had a problem previously with caffeine find it affects them differently as their hormones begin to shift. This is likely caused by a combination of estrogen loss and the decrease in rates of metabolism and detoxification that occur naturally with age.

During menopause, caffeine can heighten symptoms like anxiety, hot flashes, bone loss (by leaching calcium), heart palpitations, insomnia and mood swings. And because it is addictive, it can be very hard to stop caffeine use at this time when so many women already feel physically off-balance.

The bottom line is there is no way to know what power caffeine holds over you until you try eliminating it for a little while.

Breaking the caffeine cycle: the Women to Women approach

Keep in mind that no one is suggesting you live the rest of your life without caffeine — only that you move toward a healthier relationship with it.

But be prepared — caffeine is not an easy drug to quit for some women. I see patients in my office willing to make every other single lifestyle change I suggest, yet who break down in tears when I suggest giving up caffeine to take an adrenal test. So don’t stop cold-turkey unless you want to. There are many half-measures that can ease the way, like substituting beverages with less caffeine.

Note that the caffeine content of coffee and tea can vary widely from cup to cup. A general rule of thumb for coffee is that the darker the roast, the lower the caffeine content. Espresso actually has less caffeine than drip coffee. Arabica beans are lower in caffeine than Robusta. Green and black teas are lower in caffeine than coffee, but again, you want to take a cumulative look at your daily consumption.

And while you slowly cut down on your caffeine consumption, you can build a better support system by adopting the following measures.

  • Recognize that caffeine is not food or a fluid replenisher. Although coffee and tea contain antioxidants, they are in no way a good substitute for real, whole food. Drinking coffee on an empty stomach increases stomach acid, which can cause peptic ulcers, heartburn, and worsen GERD (gastroesophageal reflux disease). Complementing your coffee with a big sugary snack, or adding a lot of sugar to sweeten it, upsets insulin and cortisol levels, particularly if there is no protein or healthy fat to take the edge off. Drink a glass of water upon arising and then eat a high-protein breakfast. If you still want your cup of coffee or tea, drink it after you have eaten. If your hunger is actually thirst, drink a glass of water or herbal, decaffeinated tea before you turn to coffee or caffeinated teas.
  • Go to bed earlier. There has been research linking higher caffeine consumption with people who are “night owls” relative to “larks” (early-risers). So, weaning from caffeine may be easier if you set an earlier bedtime and strictly adhere to it. Allow yourself a full eight hours of sleep. Not only is this important for detoxifying, it may transform your energy levels in the morning, lessening your need for that first — or second or third — cup of caffeine.
  • Increase your optinal nutrition levels with a multivitamin, complete with essential fatty acids, calcium and magnesium. If you drink caffeine, you are depleting your body of necessary nutrients (it’s a lot of work to stay in crisis mode). Caffeine increases the uptake of calcium from bones, so supplemental calcium is important.  And your fatigue may be due in large part to inadequate nutrients.
  • Drink more water to help detoxify. Caffeine is a diuretic, meaning it dehydrates. If you increase your uptake of water, you may find that you have less craving for soda, coffee or tea. Water also helps flush toxins through the system, including caffeine. What’s more, caffeine is very acidifying. Detoxification is more efficient in an alkaline environment. Although water is neutral, it helps dilute acidifying agents.
  • Choose organic coffee and tea to cut the amount of pesticides you ingest with each cup. Ask for an ingredients list with your favorite brand name caffeine-enhanced drink. Pay attention to all the extra chemicals, sweeteners and flavorings (not to mention calories). Caffeine may only be the tip of the toxic iceberg.
  • Consider buying Organic Fair Trade coffee to promote the ethical treatment of coffee farmers around the world (most of whom live in poverty-stricken regions). Coffee farmers are not the ones getting wealthy off our consumption – the Fair Trade coffee wholesale minimum price for a pound of picked coffee beans is only US $1.41 – less than one cup of drip coffee at any gourmet coffee shop. Your health is connected with the health and prosperity of the planet.
  • Examine your caffeine addiction. If you really need caffeine to feel like yourself, or the idea of going without it throws you into a state of anxiety, ask yourself what’s going on. Is there something else that can fill that need?  If it’s just the morning ritual you love, try a decaf variety, or herbal tea, or a glass of hot water with lemon juice and a pinch of cayenne pepper. If you are using caffeine as an antidote or enhancement to other substances (like alcohol and nicotine), you may be dealing with several addictions at once. Acupuncture and talk therapy are two great ways to free oneself from addiction. The goal is to have the power to choose what you ingest, not to have it control you.

Once you have a good foundation, it’s time to try and wean yourself off the stuff. Switch to half caf/half decaf. Make sure your coffee is decaffeinated without chemicals (e.g., Swiss water–processed). Start by substituting one soda or cup of coffee/tea with a decaffeinated variety. If you drink caffeine throughout the day, alternate with water. Each day, remove more caffeine, slowly weaning yourself to lessen any withdrawal symptoms. After two weeks, you should be drinking decaffeinated beverages entirely. Then keep going — decaf can have up to a third the caffeine of the “high-test.”

Natural energy is limitless

Forty years ago, the idea of a store being open from 7 a.m.–11 p.m. was a novelty. Now 24/7 is the norm, with productivity fueled by Starbuck’s, Dunkin’ Donuts, and Red Bull. Caffeine use is probably not the worst habit for most women — as long as you’re not a pathological detoxifier, experiencing side effects, or drinking a gazillion cups a day — but in the end, this kind of artificial energy takes more than it gives.

Additionally, many new scientific studies suggest some surprising health benefits to caffeine, especially with regard to Parkinson’s, CVD, and Alzheimer’s. But this doesn’t necessarily mean that it’s good for you – you need to find that out for yourself.

It’s my hope that by kicking the caffeine habit, you’ll be able to hear your body’s raw unfiltered signals and — ultimately — tap into vast new resources of power: renewable energy that comes from a healthy metabolism supported by good nutrition — not the drip coffee machine. From there, the choice to use caffeine is up to a healthier, more empowered you.

Is Your Caffeine Boost Causing You To Sink?

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!

A List Of Common Toxins

by Marcelle Pick, OB/GYN NP

Your toxic body burden: stresses on the detox system

Your body faces a toxic burden from countless sources, including but not limited to:

Environmental toxins

  •  Outdoor pollution
  •  Indoor pollution
  •  Carpeting, especially when new
  •  Combustion by-products (e.g., carbon monoxide)
  •  Dust, at work or at home
  •  Mold and mildew
  •  Manufactured wood products, especially new house construction
  •  Household cleaning products
  •  Chemicals commonly found in drinking water
  •  Chemicals commonly found in food
  •  Processed foods
  •  Colorings, preservatives (BHT, EDTA), additives, and flavorings
  •  Pesticides
  •  Food packaging
  •  Genetically altered foods GMO
  •  Personal care products (lotions, creams, perfumes)
  •  Heavy metals (lead, mercury, arsenic)
  •  Radiation
  •  Noise pollution
  •  Plastic water bottles and food containers
  •  Plastic wraps that food is stored in

Drugs

  •  Prescriptions
  •  Over-the-counter medication
  •  Recreational (including alcohol)
  •  Stimulants (including caffeine)
  •  Additives or colors in many medications.

Allergies

  •  Pollens
  •  Grasses
  •  Dust mites
  •  Animal dander
  •  Mold outdoor or indoor
  •  Foods
  •  Lotions

Diet

  •  Trans fats or artificial colors or preservatives
  •  Excess sugar and refined products
  •  Imbalance of carbohydrates, proteins, and fats
  •  Food sensitivities and allergies
  •  Constant dieting
  •  Processed foods of all kinds

Low-grade infections

  •  Parasites
  •  Yeast
  •  Viral
  •  Bacteria
  •  Lyme, or other cofactors

Nutritional deficiencies

  •  Digestive and pancreatic enzyme
  •  Vitamins and minerals
  •  Amino acids
  •  Phytonutrients
  •  Essential fatty acids
  •  Neurotransmitter

Metabolic imbalances

  •  Hormonal Dysbiosis (gut flora)
  •  Chronic inflammation
  •  Genetic SNP
  •  Poorly functioning organs
  •  Poor cell signaling

Physical

  •  Injuries
  •  Repetitive strain
  •  Tension
  •  Lack of exercise
  •  Lack of sleep
  •  Excess stress

Work

  •  Too many responsibilities
  •  Required to put in long hours, without adequate relaxation time
  •  Daily work is boring and has unrewarding tasks
  •  Poor physical as well as emotional conditions

Psycho-emotional

  •  Suffering from low self-esteem
  •  No sense of purpose or meaning
  •  Shortage of joy or love
  •  Holding grudges/inability to forgive
  •  Judging yourself and others
  •  Feeling helpless
  •  Unable to reach out and ask for help
  •  Worrying a lot or feeling anxious
  •  Pessimism
  •  Guilt-ridden
  •  Uncertainty
  •  An inability to fully express your emotions

Social

  •  Lonesomeness
  •  Seclusion
  •  Lack of family support
  •  Divorce or break-up of long-term relationship
  •  Death of a spouse or other loved one
  •  Immigration

Spiritual

  •  Lack of trust in self, others, or the Universe
  •  Feeling separated from nature
  •  Disregarding your inner guidance
  •  Little or no feeling of gratitude
  •  Lack of kindness as well as compassion for self and others

Adapted from Total Renewal: 7 Key Steps to Resilience, Vitality and Long-term Health, by Frank Lipman, MD.

Feel Better In Two Weeks — Try A Quick-Cleanse

by Marcelle Pick, OB/GYN NP          

How long has it been since you felt truly great? Stop for a moment and take inventory of how you feel right now. Are you feeling tired, bloated, moody, flabby, achy or spaced-out? Do your clothes fit a little tighter than you might like? Are you suffering from allergies or chemical sensitivities? Or are you so used to feeling “off” that it now feels normal? If so, let me tell you how you can feel better in just two weeks by simply paying more attention to what you eat.

I can’t think of a patient who hasn’t been skeptical when I tell them how life-changing the Women to Women Quick-Cleanse can be – but it’s true. You are what you eat. It’s that simple. Of course, diet is not the only factor — getting to the root of health issues is complicated. But it is a fundamental piece of the puzzle. With this elimination diet plan, you’ll eliminate the dietary “clutter” that is taxing your digestive and immune systems and slowing your metabolism. From here, you can quickly determine which foods fuel your unique biochemistry and which ones get in your way. The reward will be increased energy and focus, clearer skin, more efficient digestion, and an improved muscle-to-fat ratio — you may even lose a few pounds.

This is the same eating plan we recommend to all our new patients and members — to resounding success. The cleansing plan is simple and can be customized to suit your comfort level. Changing eating habits can be discouraging, difficult and confusing — which is why most conventional doctors don’t go there. They don’t believe women can do it! But I know differently because I’ve seen the solid evidence every day in my office. So take it slowly — and don’t give up! Try this plan for two weeks and see how you feel. If you fall off, try again a few months later. I promise you that the self-knowledge and vibrant health you gain will be worth it.

So let’s get started!

How a quick detox diet works

A Quick-Cleanse plan helps turn down the noise in your body and frees up your immune system to deal with other, potentially more hazardous concerns — like viruses, accelerated aging, or unchecked cell division. Because you will be eating whole foods, simply prepared, and supplementing with a probiotic and fiber supplement, the plan allows your upper GI tract to cleanse, rest and restore itself – which in turn boosts your liver’s ability to detox efficiently, quiets inflammation, heals the lower gut, revs up the metabolic fire, cleanses the colon, and reminds your body to burn fat, not sugar, for fuel.

No diet is a cure-all. In fact, I don’t like the word diet because it brings to mind fads and self-deprivation, and in my experience most diets of that nature just don’t work. Because the science of weight loss is so much more complex and variable with the individual than we ever previously thought, it wouldn’t surprise me if traditional dieting became a thing of the past. So while the specifics of an effective elimination diet are complex in that they depend upon an individual’s unique make-up, the basic idea is simple: certain foods and nutrients will fire up your metabolism and certain foods and substances will derail it.

Because everyone’s biochemistry is different, multiple factors come into play in a successful cleansing plan, including your age, genetic profile, the degree of inflammation in your body, hormonal balance including thyroid levels, hydration, exercise, rest, and above all, your liver’s ability to detoxify. But it’s safe to say that stress, environmental exposure, poor exercise habits, and suboptimal nutrition begin to take their toll on women universally by the time they reach their late 30’s to early 40’s. An improved diet and nutritional supplementation can undo much of the damage wrought by our modern lifestyle. But to really flush your system out you will need to identify which foods are optimal for your individual “blueprint” — and which are best avoided. And that’s what the Women to Women Quick-Cleanse diet is all about.

The Quick-Cleanse Plan

Our Quick-Cleanse plan is adapted from the nutritional and lifestyle guidelines that form a mainstay of our plan. The cleansing plan and guidelines work hand-in-glove with each other because you cannot sustain hormonal balance without a nutritionally rounded diet, while at the same time it’s tough to choose healthy foods when your body is experiencing erratic hormonal fluctuation (ask any woman with undeniable PMS cravings). There is a powerful action/reaction equation at work here. Stubborn weight gain, PMS, fatigue, GI issues, joint and muscle aches, increased food sensitivities and mood irregularities are just a handful of the many diet-related symptoms that can worsen and diversify with hormonal imbalance. So regardless of where you may fall on the severity scale (if you aren’t sure, take our Homone Health Assessment), our Quick-Cleanse plan can help your hormonal symptoms, and may put an end to your discomfort altogether.

Don’t be surprised if you feel fatigued in the early days as your body works to eliminate toxins. At the end of two weeks, you should be feeling more alive in your own skin, energized, and focused, and experiencing less pain and improved digestion. You will also be more in-tune with the requirements and rhythms of your own body.

Quick-Cleanse guidelines

The basic idea of the Quick-Cleanse plan is to progressively remove certain foods and food categories from your diet for two weeks, then phase them back in and monitor how you feel. This plan is challenging, but it is not calorie-restricted. You may eat as much as you want of the recommended foods. The goal at the end of two weeks is to bring your biochemistry closer to baseline. As you reintroduce certain foods, you will have an undiluted reaction and be better able to judge their overall effect on you.

While on the Quick-Cleanse plan, I recommend you eat three balanced meals and two snacks every day. We suggest eating your snacks at mid-morning and mid-afternoon. To simplify life while you’re on the plan, shop ahead to the degree you are able using our Quick-Cleanse shopping guide, and clear a special place in your refrigerator and kitchen shelves for your foods. Here are further guidelines in detail :

  •  Eat at least 3-4 oz of lean protein with every meal and 1-2 oz with each snack (3-4 oz is about the size of a deck of cards).
  • Try to keep overall carbohydrate intake to 60 grams per day, with about 15 grams per meal and 7 grams per snack, unless you are working out regularly (more than 4 days a week).
  • Use oils with a high smoke point for cooking. Grape seed oil is our favorite, but there are many other good choices. Extra-virgin olive oil and flax seed oil are good choices for dressings. Store all oils in a cool, dark location.
  •  Do not skip meals. Your body burns fuel during the day when you are busy and stressed, so that’s the best time to give it the nutrients it needs.
  • Do not eat after 7:00 pm. This will allow your digestive system to rest while you sleep.
  • Drink eight to ten 8-oz glasses (at least 2 quarts) of pure, filtered water each day.
  •  Take a rich multivitamin with calcium and magnesium. We also recommend essential fatty acids and 500 mg of vitamin C.  Eat or drink something nutritious when taking your nutrients to help absorption, and be sure to drink at least one big glass of water with them. This approach will help prevent the stomach upset some women experience with nutritional supplements.
  • Take a fiber supplement each morning and evening. I recommend buying fresh flax seeds and a small coffee grinder in which to grind them. Sprinkle ground flax seeds on breakfast porridge or salads — they are a great source of fiber and alpha-linolenic acids.
  • You will also need to take a good probiotic twice a day, 30 minutes before eating or according to directions.
  • Do some form of gentle exercise each day. We suggest 30–45 minutes of walking (15 minutes after each meal, if you like). If you already work out, don’t stop now. Continue your regular routine as per usual, or tone it down if you feel fatigued. If you find you are hungry, eat a banana (or any of the other recommended foods) before or after your work-out.
  • If you can, try to go to bed by 10:00 pm. This is not imperative, but it will help your body detox by reestablishing a natural circadian rhythm, which will in turn smooth out your hormonal cycles. After two weeks you’ll notice that you sleep better at night and have more energy through the day, when you need it.

Foods to exclude

A list of three levels listing foods to exclude, ranging from less strict to very strict, follows. We encourage you to customize what you eliminate according to your own emotional and physical comfort level.

Depending on your preferences, you can approach an elimination diet from one of two ways: either beginning at Level III and becoming less strict over two weeks, or vice versa, beginning at the Level I and eliminating more foods as you progress. Trust your intuition on this, and don’t be afraid to experiment a little. The important thing is not to give up if you don’t get overnight results.

In general terms, we have found that the stricter you are, the more quickly you will see results — but you may also feel worse before you feel better, and this approach isn’t right for every body. Some of the symptoms that can arise in the first week as your body rids itself of stored-up toxins and fat include headaches, increased fatigue, depressed mood, nausea, lightheadedness, joint or muscle stiffness, and changes in GI function. This is normal, so do your best to stick with it. If you don’t make it the full 14 days the first time, don’t beat yourself up; just resolve to go a little longer the next time. Good health is an evolving process!

If you prefer to take a moderate approach, you can start at the first level and see how you feel. If you do not experience a change, or as you are energized to go further, proceed to the next level. Eliminate the foods on each successive list, again checking in with how you feel at each stage along the way. Alternatively, you can start your cleansing plan by eliminating all of the foods listed at once. (Do be cautious about discontinuing caffeine cold-turkey. For hints on how to wean yourself, see our article). If you begin with level III and work backwards, once again gauge the rate at which you add foods back in according to how you feel.

Level I — Least strict. Eliminate the following…

  • Alcohol
  • Packaged and processed foods (good rule of thumb: if it has more than three ingredients on the label, don’t buy it!)
  • Caffeine
  • Chocolate and cocoa
  • Condiments: ketchup, relish, chutney, barbecue sauce, teriyaki and soy sauce
  • Fats: shortening, margarine, processed oils
  • Grains: wheat, spelt, barley, kamut, rye, triticale, corn
  • Juices that are not fresh or raw
  • Peanuts
  • Processed meats: canned meats, cold cuts, bacon, sausage
  • Pork
  • Salt, in excess
  • Shellfish
  • Soy and soybean products: tofu, tempeh, soy sauce, etc.
  • Soft drinks
  • Sweeteners: refined sugar/white sugar (sucrose), brown sugar, raw sugar, evaporated cane juice, fructose, high-fructose corn syrup, honey, maple syrup, barley malt

Level II — All of the above, plus…

  • Beef and veal
  • Dairy, including butter
  • Mayonnaise and mayonnaise-like spreads
  • Nightshade vegetables: tomatoes, eggplant, peppers
  • Nuts and seeds
  • Salad dressings

Level III — All of the above, plus…

  • Citrus fruits (except lemon, if it agrees with you)
  • Egg yolks
  • High glycemic-index fruits: bananas, dates, figs, grapes, pineapple, raisins, watermelon
  • Vinegars
  • Mustards

Foods to enjoy

For a complete list of the many foods you may enjoy on the Quick-Cleanse plan, see our shopping guide. One recommendation we make to all women and their families, but especially to anyone on an elimination diet, is to buy organic and locally-grown food whenever possible, and to always wash produce thoroughly. Do not eat fruit (or anything else) with mold on it.

The best lean protein is boneless, skinless chicken and turkey breast and egg whites (preferably free-range, organic, and antibiotic-free). Certain fish are okay, such as smaller ocean species like sardines and mackerel, white fish such as flounder or cod, or farm-raised tilapia or rainbow trout (again, organically farmed, if possible). Grass-fed organic beef is acceptable in limited amounts (no more than 12 oz per week). We also recommend buying brown rice protein powder to blend into filling smoothies.

Beans and legumes are a great choice to add bulk and lean protein, whether you are vegetarian or not. You may also eat steamed brown rice, quinoa, amaranth, teff, wild rice and millet (again, see our shopping list for a complete guide). These grains are whole, complex carbohydrates that can provide a steady supply of energy throughout the day — especially when combined with legumes or other protein complements. But again, we see every woman as a unique individual, and just as some find that animal protein does not agree with them, other women cannot tolerate a diet high in vegetable protein sources.

As for vegetables, these are fairly limitless in possibilities. Green leafy vegetables are particularly known for their cleansing, alkalizing properties and have been prized for centuries for flushing toxins, including Traditional Chinese Medicine and Ayurvedic medicine.

Seasoning is another way to add infinite variety and antioxidants to the foods you choose for your detox diet. Buy fresh spices whenever you can, or grow your own! See our shopping list for the full complement of spices you can include.

Snacking is heartily encouraged on the elimination diet — but you may have to rethink your idea of what makes a good snack! Half a steamed chicken breast with snap-peas? Almond butter and rice cakes? Or half an acorn squash stuffed with quinoa, lima beans and scallions, anyone? You may need to add an extra snack, especially if you work out, or if you are just simply famished. Listen to your body. There is no rule that says you can have only two snacks per day.

This may seem like a trivial thing, but we have also found that something as simple as varying the texture and color of your foods can play a huge role in how satisfied you feel. For an example of what one day on our Quick-Cleanse diet might look like for you, click here.

Hints for success

The Quick-Cleanse plan is not without its challenges, and many a woman has burst into tears in my office at the very thought of changing her diet so radically — even for two weeks! If you are have similar feelings or your emotions flare up once you’re following the plan, don’t worry. It’s okay — food is an emotional thing. Do your best and don’t get down on yourself. If you manage to cut out even two potential offenders in two weeks, you’ve done yourself some good! Next time you may succeed in cutting out a couple more.

To assist you with the process, we’ve come up with a few hints and watch-out-for’s. We have found these tips to be tried and true after years of working with women from all walks of life. See how they work for you:

  • Schedule wisely.  Look ahead in your calendar and choose two weeks that are relatively stress-free. Holidays, family gatherings, and major deadlines are in direct opposition to your efforts.
  • Pre-shop.  Shop ahead for all of your detox/elimination diet foods and supplements. We’ve provided a quick-and-easy comprehensive shopping list for you to print out and take to the store. Establish a special shelf in the fridge, cupboards, or countertop for your cleansing program foods.
  • Limit entertaining, going out to eat and to parties.  It can be hard to stay focused on your Quick-Cleanse plan during social gatherings, so try to keep them to a minimum for just two weeks.
  • Be honest.  Tell your friends and family about what you are trying to do. Ask them for their active support — you may be surprised how inspiring you can be!
  • Journaling. Use a food diary, scheduling a time each evening to write and chart your progress, including any difficulties and symptoms. This will help you notice improvements.
  • Enlist a friend.  Have a friend join you in the cleansing program and pre-arrange special treats to enjoy together — a daily walk, yoga class, or weekend shopping expedition.
  • Reward yourself.  Think of your absolutely favorite (non-food!) things to do. Enjoy at least one every day. Take a long hot bubble bath. Get a massage or a manicure and pedicure. Borrow or buy yourself a new CD or take a leisurely bike ride. Allow yourself time each day in the natural world. Think of this short time as “me” time and revel in it. Don’t feel guilty; your neurochemical reward response can help you hard-wire positive behavior!
  • Get adequate rest.  This is especially important when your system is ridding itself of toxins. If you can, luxuriate in the occasional nap. This can be very cleansing and restorative!
  • Breathe!

Phasing food back in

Once you hit the two-week mark, pat yourself on the back and give yourself a hearty congratulations. Hopefully you will be feeling significantly better. If you want to continue the plan, go ahead! If you have had enough, it’s time to reintroduce foods back into your diet.

Depending on what you’ve given up, reverse the process, eating a lot of a particular food category (like dairy) for two days and see how you feel. Try to introduce last the foods you crave the most. I know this sounds counterintuitive, but sometimes our minds and bodies get addicted to abnormal states (see our food sensitivities article) and undermine our efforts to implement healthy changes.

Most common food sensitivities (wheat, dairy, corn, soy, yeast, sugar) become blatantly obvious after two weeks on the Quick Cleanse. You may find you suffer from a vicious “food hangover” upon reintroducing certain foods that never seemed to bother you before. Take this as a sign of your success! You now have some valuable information with which to go forward. Keep track of any changes in your food journal and remember your food triggers — that way you can choose wisely during times of stress.

Moving toward wellness

The Quick-Cleanse plan is not intended to solve chronic health or weight issues. It is meant to be a first step in acquiring new understanding of your unique physiology. It should allow you to see your body’s ability to detox as a limited resource, one that you can foster with a bit of extra attention and self-care. Once you know what kinds of food make you feel well and which make you feel sick, you put yourself in the driver’s seat of your own long-term health and weight loss.

 

The Lymph System and Your Health

by Marcelle Pick, OB/GYN NP

Lymph System Woman CleaningLike Cinderella, the lymph labors quietly in the shadows to clean up the mess made by virtually all the other systems of the body. Widely regarded as a lesser sister to the circulatory system, the lymphatic system is actually a crucial player in your body’s ability to ward off disease and heal from injury.

The lymphatic system is recognized by doctors in Europe and the Far East for its importance in preventive health care. They understand how lymphatic function supports every other system in the body, including the immune, digestive, detoxification and nervous systems. In fact, many believe that poor lymph health underlies a host of conditions, from cellulite to cancer.

By contrast, in America our practitioners don’t think much about the lymph system until something goes wrong — usually when infection causes a swollen lymph node, or worse, when we develop cancer in a lymph gland, or cancer elsewhere that metastasizes through the lymph vessels.

The reality is that you have twice as much lymph fluid in your body as blood. The lymph continuously bathes each cell and drains away the detritus in a circulatory system powered only by your breathing and movement. If the movement of the lymph stopped entirely you would die in a matter of hours.

What can you do to ensure your lymph system stays healthy? There are a number of ways to support lymphatic function that should be part of every woman’s health habits. Let’s start by exploring this amazing system.

Anatomy of the lymph system

Lymph System Node Circulatory Pearl StrandThe first thing to understand about your lymph system is its vast extent. Like the circulatory system that supplies blood, the network of lymph vessels serves almost every cell in your body.

Strung along the lymph vessels like pearls knotted on a string, the lymph nodes serve as a series of cleaning filters. Lymphatic fluid percolates through the nodes, being purified and immunologically boosted at every stage.

The lymph vessels and nodes are made of lymph tissue, but so are many other parts of the body. One crucial function of lymph tissue is generating and storing white blood cells, the blood cells that fight infection. Besides the lymph nodes, principal lymph organs include the bone marrow (where white blood cells called B-lymphocytes are made), the spleen, tonsils and the thymus gland (where T-lymphocytes are made). Lymphoma is a group of related cancers of the lymphocytes.

The largest concentration of lymph tissue in the body surrounds the intestines. Called gut-associated lymphatic tissue, or GALT, this tissue is the guardian of this largest gateway through the body’s defenses, and it actively separates desirable nutrients from undesirable pathogens, and helps mount a defense whenever needed.

The flow of lymph fluid

Lymph System Blood Vessel Capillary Mountain RiverThe lymph system’s primary function is to isolate infection and cellular detritus from the rest of the body and deal with it. Imagine you are looking at a handful of living cells through a microscope. A capillary (the smallest blood vessel) delivers blood with its oxygen and nutrients. The local cells use these nutrients and excrete waste. There may be pathogens or antigens present that create an immune response, leaving dead cells and perhaps live infection. Some of the blood and waste products are picked up by tiny veins. But much of the vascular fluid and waste — and hopefully all of the live infection — is picked up by tiny lymph vessels. This process is happening all over the body all the time.

Like tributaries trickling into a stream that feeds a slow-moving river, the lymph system transports lymph fluid through ever-widening vessels, moving it through 500 filtration and collection points — your lymph nodes. At each successive node the lymph fluid is filtered and bacteria is removed. If lymph fluid is blocked in one lymph node it will usually take a detour, but when blockage is extreme it can cause the lymph fluid to back up and cause swelling in the surrounding tissue, a condition known as lymphedema.

The far-reaching lymph vessels merge at certain points to form lymphatic trunks. You have six major lymph trunks in your body, each responsible for draining filtered fluid from one region of the body.

The lumbar and intestinal trunks drain a large volume of purified lymph fluid upward from your lower extremities, pelvis and abdomen into the cisterna chyli, a widened collection pouch at the base of the thoracic duct.

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