WOMEN’S HEALTH

Natural Support for Women’s Health

BY SALLY KARLOVITZ, CN

WOMEN PLAY MANY ROLES and often do a lot for other people. While caring for others, a woman must also remember to care for herself, starting with a good foundation for health. When it comes to women’s health, what is a firm foundation? It includes a healthy diet, exercise, good lifestyle choices, and basic essential supplements.

DIET

What we choose to put in our bodies is extremely important. Making good food choices can help improve overall health and vitality. Choose to emphasize intake of colorful fruits and vegetables, healthy fats from nuts and seeds, and fiber from whole grains. And drink plenty of pure water to keep your body hydrated.

LIFESTYLE CHOICES

Choose to cut back on sugary sweets, reduce alcohol consumption, and quit smoking. Ensure that you are getting enough sleep each night to allow your body and mind to rest and recuperate each day. This sleep can improve your mood and even your skin! In addition to diet and exercise, your daily lifestyle

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choices can truly make a difference in your health and well-being.

EXERCISE

Our bones benefit from weight bearing exercise, so get up and move. Walking, jogging, yoga, and weight training are all great options. Just find something you enjoy doing and do it consistently.

BASIC SUPPLEMENTS

There are many important dietary supplements, but the top choices for women include a high-potency multivitamin and a bone support supplement. In multivitamins, look for potencies that have enough B vitamins to help with stress, antioxidants to help protect cells in the body, and foundational minerals like iron and magnesium in chelated forms that your body will easily absorb. Women who are still menstruating need to take a multivitamin with iron; those not menstruating should take a multivitamin with low or no iron.

Bone strength is important for all ages but becomes a greater issue as women move into menopause and beyond. Women who have had hysterectomies and women in menopause should consider taking bone-building formulas that include calcium plus synergistic ingredients such as magnesium, zinc, and vitamins D and K, which help support bone density.

When it comes to other supplements, look for formulas that help meet specific health needs.

• Yeast Control: The main defenders the body uses in the gut to keep yeast in check are probiotics, or friendly bacteria, which can be found in yogurt and/or probiotic supplements. Probiotic supplements may be more beneficial than yogurt when yeast is a problem because they’re more concentrated and sugar-free. They also can be taken in forms that directly release in the intestines where they need to go.

• Younger Skin: In addition to eating vitamin C-rich foods and drinking plenty of water, you can support beautiful, younger-looking skin with collagen and hyaluronic acid.

• Menopause Symptoms: Foods rich in phyto- estrogens, such as flaxseeds, nuts, and whole grains, help reduce hot flashes. Targeted formulas to support balance and reduce menopause symptoms are also available.

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fix your PERIOD

ARE YOU READY TO COMPLETELY REVITALIZE YOUR BODY AND HORMONES AND PUT YOUR PMS SYMPTOMS IN THE REARVIEW MIRROR?

BY NICOLE JARDIM

When it comes to all things menstrual cycle-related, medical professionals often tell us that our symptoms—moodiness, brain fog, fatigue, fertility struggles, and low libido—are normal, or are a natural response to getting older. Nothing to worry about.

One of the biggest myths perpetrated on women today is that our menstrual issues are not fixable. They are. Each month, your body tries to tell you something about your health. PMS, a heavy period, no period—whatever you’re experiencing isn’t the result of your body randomly rebelling against you. Rather, these issues are your body’s way of communicating with you—your period problems are a sign of your body needing attention. Your body is always working for you, not against you.

Feed Your Hormones

The foods we eat play a big role in how our hormones behave. In fact, the number one cause of hormonal imbalances, period problems, and fertility issues is a lack of the right nutrients in our diets. If you don’t have the nutrients you need to produce hormones properly or the understanding of how different foods affect your body, you won’t have a sturdy enough foundation to build on.

It’s important to understand that a one-size-fits-all approach to food is not possible. That’s why I’ve incorporated various elements from a couple of different dietary theories to create the Fix Your Period way of eating and living.

Carbohydrates

Not all carbs are created equal. I can’t stress enough that the best choices in carbohydrates are those found in whole foods. Simple or refined carbs such as white sugar, white flour, and the products made from them, such as pasta and baked goods, are typically the worst-quality carbs to consume. On the other end of the spectrum, vegetables are the shining star of the carbohydrate world.

Leafy Greens

Leafy greens are the most nutrient-dense foods on the planet, yet are totally underrated—and missing from most people’s daily diet. It’s time to up-level your greens intake.

There are many different types of leafy greens, and each of them contains an array of nutrients that not only impact your overall health but also have a pretty profound effect on the health of your reproductive organs—and all are essential for optimal hormone production and regulation:

* Arugula * Beet greens * Broccoli rabe * Collard greens * Dandelion greens * Kale * Mustard greens * Red/green leaf lettuce * Romaine lettuce * Spinach * Swiss chard

Just as the rainforest cleans the air, the abundance of nutrients found in leafy greens (chlorophyll in particular) helps remove potentially harmful toxins from your blood, makes new red blood cells, improves circulation, strengthens the immune system, and reduces inflammation. Indeed, when it comes to period problems, the nutrients in greens are gold:

* Calcium. This mineral can be a big help in reducing PMS symptoms such as anxiety, depression, fatigue, and pain. In fact, low levels of calcium in the luteal phase have been found to cause or worsen PMS. Estrogen supports intestinal absorption of calcium, so having sufficient estrogen in your body is necessary for the integrity of your bones.

It’s crucial for women with amenorrhea or low estrogen to make sure they are getting adequate calcium through food and possibly supplementation. * Magnesium. This essential mineral has been shown to reduce bloating and breast tenderness and also helps to build progesterone. It reduces PMS-related anxiety and sleeplessness and works amazingly well for period pain and migraines. * Iron. This mineral contributes to healthy egg production, stable energy levels, and healthy menstrual blood flow. (Hint: too-heavy or too-light periods can be a sign of insufficient iron levels.) * Potassium. This powerhouse mineral and electrolyte allows your body to make energy from the foods you eat, reduce bloat, and relieve menstrual cramps. * Vitamin A. This vitamin helps maintain healthy, acne-free skin and may even help reduce heavy periods. * Folate. Vitamin B9, or folate, acts as a mild antidepressant by indirectly helping to produce serotonin and dopamine. Folate has also been shown to increase progesterone in premenopausal women, protect cervical cells, and even reverse cervical dysplasia. * Vitamin C. This vitamin helps to increase iron absorption, which can help a missing period return and also may reduce anemia caused by heavy bleeding. It is the only vitamin shown to raise progesterone levels.

In addition, it helps protect your eggs and the cells of the cervix, thus reducing the risk of cervical dysplasia and cervical cancer. * Vitamin E. A powerful antioxidant, vitamin E has been shown to reduce chronic pelvic pain in women with endometriosis and may reduce menstrual pain caused by primary dysmenorrhea. * Vitamin K. An important nutrient for proper clotting of the blood, in some cases vitamin K may be used to slow or stop excessive bleeding. * Fiber. When the liver breaks down estrogens, those metabolites are sent to the colon for removal. Eating more fiber encourages regular bowel movements, ensuring that those estrogen metabolites are removed from the body and do not recirculate and wreak hormonal havoc.

Cruciferous Veggies

Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts, contain a compound called indole-3-carbinol (I3C), which dramatically enhances the body’s ability to neutralize carcinogens and promote a healthier pathway for breaking down estrogen in the body, thus protecting against various forms of cancer. [Editor’s note: Both I3C and its

metabolite DIM are available in supplement form.]

Broccoli Sprouts

These germinated seeds have an extremely high concentration of the compound sulforaphane, which has super-anti-inflammatory powers. Also found in other cruciferous veggies, sulforaphane changes the way your liver metabolizes estrogen, redirecting it to a healthier pathway. Sulforaphane massively reduces or eliminates PMSrelated symptoms, acne, ovulation bloating and pain, and a host of issues related to estrogen dominance.

Microgreens

The next growth stage after sprouts, microgreens are tiny leaves that appear on the plant. They can be grown from a variety of seeds such as cabbage, spinach, broccoli, arugula, and Swiss chard. A few studies have found microgreens to contain higher concentrations of nutrients than their grown-up counterparts.

Sweet Veggies

Add these veggies into your regular food rotation—especially during the week before your period, as their natural starch content helps produce serotonin, the happy neurotransmitter that offsets anxiety and tension. They are full of fiber and contain a lot of menstruation-supportive nutrients such as calcium, magnesium, and vitamins A, C, and a number of the B vitamins.

You’d be amazed at how easily a side of beets or sweet potato can stop cravings in their tracks. Other good choices include squash (butternut, acorn, spaghetti, kabocha), cassava, jicama, carrots, yucca, plantains, and pumpkin.

Beans (and the B Vitamins)

The B in beans could stand for “B vitamins.” That’s great, as every woman should make it her mission to get adequate B-complex vitamins at all stages of her life, but especially B6 and B9 (folate), which play an important role in menstrual cycle support. Beans

1 2 3 5 6

. Vitamin B6 in its active form, pyridoxal-5phosphate, has been shown to help reduce the symptoms associated with PMS, including premenstrual depression. B6 is also involved with the production of serotonin, which controls mood, appetite, and sleep patterns.

Gluten-Free Whole Grains

While some people swear by a strict adherence to a grain-free diet, I’ve found that, for most women, avoiding grains is neither desirable nor practical, and often not even necessary.

When it comes to grains, whole grains are the good grains, nutritious little gems that contain fiber, B-complex vitamins, essential fatty acids, and a wide range of minerals. They also contain strong antioxidant properties, which protect your body and your reproductive organs from damage by free radicals.

If you eat grains, I recommend sticking with gluten-free whole grains (e.g., amaranth, rice, buckwheat, millet, and quinoa). Gluten, a protein found in grains such as wheat, barley, rye, kamut, spelt, and farro, makes these grains difficult for many people to digest.

In addition to gluten, pay attention to the way ingesting corn makes you feel, and avoid it if you experience gut issues. Corn contains a type of gluten known as zein. While it’s not exactly the same as wheat gluten, there are similarities that can cause cross-reactive symptoms in people who are gluten-intolerant or who have celiac disease.

Fruit

I want you to focus on fruits that are low in fructose. Fruits with more than 4 grams of fructose per serving are considered high-fructose foods. I suggest limiting your consumption of these fruits, especially if you have a fructose intolerance, blood sugar issues (e.g., high or low blood sugar), insulin resistance, diabetes, or polycystic ovary syndrome (PCOS).

Low-fructose fruits include berries (raspberries, strawberries, blackberries), grapefruit, apricots, oranges, watermelon, and peaches; apples, cherries, grapes, kiwi, and pears are examples of high-fructose fruits.

Eat fruit whole, keeping the fiber and micronutrients intact.

Fat

Women have roughly 10 percent more body fat than men on average because— wait for it—we make babies, and our bodies are always trying to get us pregnant. We require a certain amount of dietary fat to function at our best.

Dietary fat supports the menstrual cycle and overall fertility, and our livers use healthy fats to make cholesterol, a key building block for some of our most important sex hormones, including progesterone, estrogen, and testosterone.

Most of the women I see in my practice are not eating enough fat, or enough of the right fats. So, for your menstrual and reproductive health, add healthy fat to each meal to facilitate increased absorption of critical fat- soluble vitamins such as A, D, E, and K, the star players in hormone regulation and fertility.

Here are some signs that your body needs more fat:

* You get headaches and brain fog and are plagued by indecision. * About 30 to 60 minutes after meals you experience tiredness or sleepiness and want to take a nap. * Your period has its own agenda. Either it’s missing (for three months or more) or is extremely irregular, showing up every 35 to 90 days. * You can eat and eat some more, but you never feel full. Often, you’re starving again one to two hours after your meals. * You have intense cravings for sugar. (“It’s 3 p.m. Pass the M&Ms!”) * Your hands and feet are always cold, your hair is frizzy, and your skin feels like it’s perpetually parched.

The 411 on Fats

Saturated fat, found in animal meat, full-fat dairy, butter, coconut, and lard, helps your body to absorb fat-soluble vitamins. It protects your liver from

damage by free radicals, and specific types of saturated fats strengthen your immune system, support metabolism, and provide some of the best materials for building steroid hormones.

Monounsaturated fats are highest in foods such as avocados and olive oil.

Omega-3 fatty acids can help reduce menstrual cramping and PMS symptoms. The brain is high in omega-3 fatty acids, which have been shown to help it cope better with stress and to reduce the negative effects of chronic stress.

Omega-6 fatty acids are not all created equal. Some are great for you, while others aren’t. For instance, the natural forms found in coconuts, seeds, and nuts are what you want to be eating. Meanwhile, highly refined and processed peanut and canola oil are extremely high in omega-6 fats and likely oxidized and damaged by the processing; this could trigger an inflammatory response and lead to hormonal havoc.

Nuts and Seeds

These nutrient powerhouses are filled with healthy fatty acids, minerals, and protein. Each type of nut and seed has a different nutritional profile, but generally speaking, nuts and seeds contain various B vitamins, copper, vitamin E, iron, manganese, magnesium, phosphorus, selenium, and zinc. Just be cognizant of actual serving sizes for these foods. * Brazil nuts are super high in selenium, a superstar mineral for your menstrual cycle. Selenium is found in large quantities in healthy egg follicles, and it also plays a critical role in the later stages of egg follicle development. * Walnuts are the queens of plant-based omega-3s, providing more omega-3 fatty acids than any other nut. * Pumpkin seeds contain significant amounts of copper, iron, manganese, magnesium, phosphorous, and zinc.

While all these nutrients are crucial,

I want to give a shout-out to zinc, which helps the follicles in the ovaries mature each month. It also improves

PCOS-related issues like insulin resistance and high testosterone. Additionally, zinc supports thyroid hormone production, and because of its anti-inflammatory effect, it helps lessen period pain.

Most Common Period Problems

*PMS and PMDD (you’re saying and doing unreasonable things, but you can’t stop) * Period pain (truly, you have my utmost sympathy) * Mid-cycle, or ovulatory, pain (ouch!) * Heavy periods (enough, already!) * Light or short periods (like, was that even a period?) * Short cycles, or too-frequent periods (bleeding more often than should be legal) * Infrequent, or irregular, periods (you have no idea when she’s making an appearance) * Missing periods (you haven’t seen it in months) * Spotting or bleeding in between periods (can’t stop, won’t stop bleeding) * Vaginal infections (itchy much?) * PCOS (more symptoms than you can count) * Endometriosis (this much pain should be illegal)

Protein

Protein is a real hustler. In addition to creating your organs, muscles, nails, and hair, protein helps your cells communicate and facilitates muscle contraction and the transmission of nerve signals. Protein also makes up immune molecules, blood cells, hormones, and enzymes, and even assists your cells in making new proteins. And it is an essential structural component of all hormones, which means you’ve got to consume protein to make hormones.

The type and quality of the protein makes a difference. Higher-quality proteins such as grass-fed meats, pasture-raised eggs, wild-caught fish, and organic vegetables facilitate better hormone function.

Not enough protein or a low-protein diet (about 50 grams or less per day) messes with levels of growth hormone, thyroid hormones, and insulin—and drives the body toward fat storage, increasing both body fat and fatty liver.

Keep in mind that the only natural source of vitamin B12 is animal protein, so if you’re vegetarian or vegan, you should be supplementing. B12 plays many critical roles in the body, such as facilitating estrogen detoxification and thyroid hormone production. These two mechanisms alone have far-reaching effects, including keeping our moods in check and lessening persistent fatigue.

Article reprinted with permission from Fix Your Period by Nicole Jardim (Harper Wave, 2020). For more information, visit nicolejardim.com.

Pure Zen LEARN HOW TO PERSONALIZE YOUR MEDITATION PRACTICE WITH THESE SEVEN VARIETIES TO SUIT YOUR STYLE.

BY LISA TURNER

You know meditation is good for you. Studies show that it can relieve stress, improve concentration, increase energy, and encourage a sense of well-being. But if you’ve never had success sitting still or quieting your mind, you may need a different approach. Check out this guide to seven different styles—one for every personality or need.

1Focused and disciplined. Ultra-focused by nature? Try a meditation practice that involves concentrating on something, using one of your five senses. The yogic practice of trataka involves gazing at a single point. It’s also said to protect vision, improve memory, and promote intuition. To start, sit with your back straight and choose an object, such as a candle flame, on which to focus. It should be about two or three feet away, and more or less level with your eyes. Gaze softly but intently, until your mind begins to still. If your mind does wander, just return your attention to the object and continue. Start at 5–10 minutes, working up to 20 minutes. For more detailed instructions, check out “trataka” at yogaindailylife.org. 2Fidgety and active. Can’t sit still? A moving meditation is perfect for you. This active form of quieting the mind was traditionally practiced in a labyrinth or Japanese garden, but you can do it anywhere that’s peaceful and relatively flat. Avoid rocky or rugged terrain where your concentration will be divided—the goal is to quiet your mind, not go for a vigorous hike. Start on a path that’s about 40 feet long. With your eyes downcast, walk slowly to the end of the path, come to a full stop, turn around, and walk back again. Keep walking back and forth, making your steps conscious and deliberate. Focus your attention on your breath, the movement of your legs, the feeling of your feet contacting the ground, and other details. Practice for

10 minutes a day, increasing as long as you’d like. For more details, and a deeper practice, read Thich Nhat Hanh’s Walking Meditation.

3Body aware—and committed to comfort. Really in touch with your body but hate sitting upright on a cushion? Try body-scan practices that focus on the physical form and allow you to fully experience sensation. Start by lying down in a comfortable place with your eyes closed. Take a few deep breaths, and bring your attention to your body. Starting at your feet, move your attention toward your head, scanning for areas of tension and consciously relaxing them. Go slowly, and notice your physical body in great detail—your pinky toes, the small bones in your feet, the skin on your ankles—until you reach the top of your head. Take at least 20 minutes to complete the practice, breathing deeply throughout. If you’re new to body-scan practices, guided audio can help. Try Sally Kempton’s BodyScan Meditation at SoundsTrue.com.

4Driven to succeed. Up at 5 a.m., at your desk by 6? A focused, simple meditation practice you can do at work is ideal for you. Try awareness meditation, also called “open awareness” or “present moment awareness.” This style works by giving the mind the clear, simple task of being aware of your surroundings. Start by sitting up (yes, at your desk is fine), eyes open, and start to really notice your surroundings—the smell of coffee, the voices of coworkers, artwork on the walls—as well as your inner dialogue, such as memories, thoughts, or feelings. The goal is not to classify, categorize, or judge, but simply to witness. Stay in the experience, and just be aware. For a deeper exploration, check out The Open-Focus Brain by Les Fehmi, PhD, and Jim Robbins.

5Anxious and apprehensive. Nervous Nellies, this one’s for you. Practices that control the breath— called pranayama in yogic traditions— help slow the heart, calm the mind, and ease anxiety. Start by focusing on the flow of air in and out of your nostrils for a few breaths, then exhale completely through your mouth. Inhale through your nose for a count of four, gently holding the breath for a count of seven, then exhale through your mouth for a count of eight. Repeat the cycle a few times, or until you feel calmer, and do at least two full cycles each day. Some tips: when you’re holding the breath, do it gently; relax your shoulders and try not to “grip” the breath. It’s easiest if you start by closing your eyes, but as you get more practiced, you can do it with your eyes open—in a stressful meeting, on a crowded bus, during a tense conversation. For more details on pranayama, read Breathwork: A 3-Week Breathing Program to Gain Clarity, Calm, and Better Health by Valerie Moselle.

6Laid-back, but lethargic. If you’re maybe too calm, an invigorating practice that enhances energy can clear the cobwebs and revitalize your day. Kundalini meditation is an ancient practice designed to move energy through the body, generally from the root chakra (the base of the spine) through the crown of the head. For a very simplified version, start in a seated position, legs crossed and spine straight, palms in prayer position at your chest. With your eyes closed, focus your gaze on your third eye—slightly above the point between your eyebrows—and begin breathing deeply, noticing the breath moving through your body. You can also use a mantra (traditionally, “Sat Nam,” or “truth is my essence”) to help focus your mind. Continue this for five minutes, working up to a longer practice. Because Kundalini is a deep and powerful practice, you’ll get the best results with a qualified instructor. Visit ikyta. org for a list of teachers and classes. And check out “A Beginner’s Guide to Kundalini Yoga” at yogajournal.com for basic information.

7Dedicated to enlightenment. For serious seekers, traditional practices that focus on insight are ideal. In Transcendental Meditation (TM), founded by Maharishi Mahesh Yogi in the 1960s, the goal is to rise above (transcend) thought to experience a state of pure awareness or consciousness. In traditional Buddhist practices, the ultimate goal is to transcend the impermanence of daily life and reach a higher level of consciousness. If these ideas appeal to you, look for a qualified meditation instructor in your area. Check out tm.org or shambhala.org for teachers and centers. For an intro to TM, read Strength in Stillness by Bob Roth. For Buddhist meditation practices, read Jon KabatZinn’s Wherever You Go, There You Are, or check out his Guided Mindfulness Meditation CDs.

Defusing Anxiety & Negativity: Why Gratitude Is Key

BY FRANK KILPATRICK We all want to feel happy and productive. But here’s the catch: the things we do to try to feel that way— working long hours, rushing kids from one activity to the other, and meeting all of life’s obligations—can leave us feeling stressed, anxious, and even resentful. (And that’s not counting the complications that spring up.) We may find ourselves thinking: What’s the point of all this hard work if I can’t enjoy my life? Thankfully, we can feel contentment (and, yes, happiness!) even when life is at its most chaotic. It comes not from trying to control your circumstances (which isn’t always possible) but from shifting how you look at them. I love the saying “Gratitude doesn’t change things for you, it changes you for things.” When we can learn to come from a place of gratitude, we see things differently. There’s a mindset shift that brings peace. My Gratitude Musical/Visual Meditation series helps listeners tap into that mindset.

HOW TO ENJOY THE GRATITUDE SERIES

The Gratitude Musical/ Visual Meditation Series is available on YouTube. You can also learn more at GratitudeVideo.com. NEW MUSIC FOR MEDITATION SERIES TRAINS THE BRAIN

My colleagues and I—Grammy Award-winning producer Alex Wand and bilingual composer and performer Rayko—are on a mission to fill the world with gratitude. This meditation series—which combines “microtonal” music, vocals, visuals, and on-screen lyrical messages in a unique way that keeps your attention—is designed to help train the brain for gratitude and peace. This focus stems from our work on the Stay Alive video/podcast documentary and is a central part of our strategy for supporting at-risk populations. Of course, you can’t just flip a switch and BOOM! you’re grateful. Gratitude evolves over time. It’s about building some small, daily habits into your routine—and now is the perfect time to start. A few examples:

Make room in your life for gratitude.

Often Fear of Missing Out (FOMO) drives us to stretch ourselves too thin. Know that it’s totally okay to turn down invitations if you don’t feel like being around others, or to spend the weekend recharging. It’s fine to feel grateful for friends and opportunities, but we need to feel grateful for quiet moments and downtime as well.

Prepare your mind. It’s important to make time for meditation or contemplation. Think of this as strength training for your mind. At first it might seem difficult to find the time, but it teaches you to get relaxed and centered, which is a vital life skill. Over time, it will get easier and easier to drop into a space of quiet contentedness where gratitude is abundant. “Mind training” should be a part of your daily health routine, like brushing your teeth.

Stop allowing junk food into your con-

sciousness. Monitor your cognitive input in the same way that you regulate your intake of fats, carbohydrates, and calories. What you’re doing is intentionally creating the best version of yourself. Think of it as a gateway to overall happiness.

Say “thank you”—and really mean it.

When someone does something kind for you, recognize it with a sincere “thank you.” Be specific about why what they did matters. This helps you mean it, which is important; mindless “thank yous” don’t count. Recognition, even in small doses, makes others feel great, but it also gives you a boost of joy. And it exercises those gratitude muscles.

Manage your expectations. Real life doesn’t

look like a Norman Rockwell painting, and your home most likely will never look like a spread from a design magazine. Parents get old. Kids get bad grades. Tempers flare from time to time. Even during a wonderful meal with family and friends, someone might get sick, make a judgmental comment, or burst into tears during the salad course. That’s life. It’s messy and complicated … and beautiful.

Focus on the small things. There are plenty

of things you can (and should) be grateful for in life’s simple moments. A hot cup of coffee. Toasty sheets fresh from the dryer on a cold evening. A catchup phone call from a dear old friend. The smell of a delicious dinner wafting from the kitchen. The look of wonder in your toddler’s eyes when they see the first snowfall of the year. Just start paying attention and let yourself feel the wonderment.

The best thing about gratitude is that it’s

contagious. If you put it out there, chances are very good you will get it back!