Dr. Taz: Prevention May Column

Q: What can I do about menopausal fatigue?
–Beth Cecala, Emmaus, PA

A: While some women sail through this time of life, many find themselves victims of the menopausal energy zappers: hot flashes, night sweats, and insomnia. Sleep disturbances are among the most common complaints.

Sleep issues often can be traced to hormone fluctuations that result in night sweats—basically, nocturnal hot flashes that wake you up, drenched. While there are natural ways to tame your hormones, you also have to calm your nervous system and reduce levels of the stress hormone cortisol. Here’s what I recommend.

Avoid hot-flash foods. Caffeine and alcohol affect everyone’s sleep, but we now know that excessive consumption can trigger hot flashes and night sweats. You don’t have to give up these drinks entirely. Just reduce your caffeine intake to under 4 ounces per day, and limit alcohol to two or three drinks a week. Sugar is also a hot-flash food, so cut refined sugars and simple carbohydrates.

Take the right supplements. So-called adaptogens—substances that help your body deal with stressors—decrease cortisol and stabilize estrogen fluctuations. The herbs rhodiola and ashwagandha, often found in combination, may help. Starting dose is 200 mg each. Studies have found that black cohosh can reduce hot flashes and improve sleep. Take 40 mg twice daily. Evening primrose oil, starting at 500 mg, may help manage night sweats.

Go Eastern. Trouble staying asleep? I treat this common problem with the Chinese remedy jujube (extract of red date). The starting dose is 250 mg. In Indian Ayurvedic medicine, Brahmi powder—a.k.a. Bacopa monnieri—mixed in warm milk (with a pinch of nutmeg and saffron) is a powerful sleep aid. Start with 100 mg. And learn to appreciate yourself and how far you’ve come. In Ayurveda, menopause is seen as a “vata” phase, an enriching time of transition, during which women are meant to be nurtured and respected. Nurture and respect yourself.

Read more: http://www.prevention.com/health/sleep-energy/dr-taz-bhatia-dealing-menopausal-fatigue

Everything that a woman experiences during pregnancy is directly transferred through her womb to the life being created inside. Therefore essential oils can be a beautiful way to create the balance of body and mind a woman needs to feel clear, connected and loving during pregnancy.

Massage , foot baths, compresses, inhalation, are just  a few ways to use essential oils during pregnancy.

Vata Type Pregnancy – May have anxiety, fear, indigestion, bloatedness and varicose veins. Best oils  for vata pregnancy are: lavender, clary sage, vetiver, rosewood, and ylang ylang.

Pitta Type Pregnancy- May tend toward bladder infections, irritation, anger, fatigue. Best oils for Pitta pregnancy are:sandalwood, chamomile, jasmine and rose.

Kapha Type Pregnancy- May have water retention, lethargy, craving for sweets and starches. Best oils for Kapha pregnancy are: geranium, rose, lavender, clary sage.

Two to three drops of each of the oils for your type may be used for a relaxing soak! Having a cool mist nebulizer to diffuse essential oils gives you the ultimate healing effects of aromatherapy!! ( Ah, it’s the best afternoon pick me up).

Reminder-Therapeutic grade essential oils are the best for using on the body. Young Living is one example of such high quality oils. I have used them in my practice for over fifteen years. See my website www.gedaliahhealingarts.com  under “services’ tab for more details.They are easy to carry with you and travel with! Just apply, apply, apply a few times a day.

Everything that a woman experiences during pregnancy is directly transferred through her womb to the life being created inside. Therefore essential oils can be a beautiful way to create the balance of body and mind a woman needs to feel clear, connected and loving during pregnancy.

Massage , foot baths, compresses, inhalation, are just  a few ways to use essential oils during pregnancy.

Vata Type Pregnancy – May have anxiety, fear, indigestion, bloatedness and varicose veins. Best oils  for vata pregnancy are: lavender, clary sage, vetiver, rosewood, and ylang ylang.

Pitta Type Pregnancy- May tend toward bladder infections, irritation, anger, fatigue. Best oils for Pitta pregnancy are:sandalwood, chamomile, jasmine and rose.

Kapha Type Pregnancy- May have water retention, lethargy, craving for sweets and starches. Best oils for Kapha pregnancy are: geranium, rose, lavender, clary sage.

Two to three drops of each of the oils for your type may be used for a relaxing soak! Having a cool mist nebulizer to diffuse essential oils gives you the ultimate healing effects of aromatherapy!! ( Ah, it’s the best afternoon pick me up).

Reminder-Therapeutic grade essential oils are the best for using on the body. Young Living is one example of such high quality oils. I have used them in my practice for over fifteen years. See my website www.gedaliahhealingarts.com  under “services’ tab for more details.They are easy to carry with you and travel with! Just apply, apply, apply a few times a day.

The best way to prevent estrogen dominance is to 1) support your body’s natural pathways for eliminating excess estrogen and 2) avoid xenoestrogens.

Estrogen is a hormone that occurs naturally in the body. It influences the growth and functioning of both female and male reproductive, skeletal, and cardiovascular systems.

Xenoestrogens are chemicals present in our environment that mimic estrogen and its affects. These, combined with the naturally occurring estrogen in our bodies, leads to an over-abundance of the hormone. This condition is commonly referred to as “Estrogen Dominance.”

Estrogen Dominance is linked to increased risk of breast cancer, ovarian cysts, uterine fibroids, infertility and miscarriages.

The best way to prevent estrogen dominance is to 1) support your body’s natural pathways for eliminating excess estrogen and 2) avoid xenoestrogens.

Your liver and your bowel are responsible for filtering estrogen from your body. You can give your liver a helping hand by eating foods that contain sulfur such as egg yolks, onions and garlic.

Your bowel needs a diet high in fiber to remove excess estrogen from the body. Without the fiber, estrogen will not be cleared from the bowel and can be reabsorbed. Eating foods such as broccoli, cauliflower, brussel sprouts and cabbage provide fiber and they contain the phytonutrient indole-3-carbinol which breaks down estrogen its a non-carcinogenic form.

The best way to avoid xenoestrogens is to limit your exposure to pesticides, plastics, detergents and perfumes. Buying organic and hormone-free food is also an important step in preventing estrogen dominance.

You can take steps to balance your body’s production of estrogen. Eliminating excess body fat, stress, caffeine, and processed foods and adding exercise is recommended by professionals.

Risk Factors for Estrogen Dominance

• History of Ovarian Cysts
• History of Uterine Fibroids
• History of Fibrocystic Breast Disease
• History of PMS
• History of Migraines
• IVF use
• Long history of oral contraceptive use

Preventing Estrogen Dominance

• Nutritional Detoxification- Estrogen Detoxification diet
• Assess methylation status
• Understand nutritional deficiencies that lead to estrogen dominance
• Obtain full hormone evaluation- including thyroid, adrenal and insulin
• Manage Stress, Cortisol and Inflammation

According to the Journal of the National Cancer Institute, 75% of cancer is caused by diet and environmental factors. Take Dr. Taz’s quiz to determine your toxic load and find out tips to reduce it.

Dr. Taz’s Toxicity Chart:

What Is Your Toxic Load And How To Reduce It

Are you overwhelmed with all the information about chemicals, pesticides, heavy metals, that may be affecting your health? Parabens, phthalates, mercury, lead and organophosphates increase your toxic load. Is it really important for us to know the difference?

Research continues to suggest that the toxins and chemicals that we are exposed to do impact our health. Some chemicals are endocrine disruptors; others impact neurotransmitters, while certain chemicals can affect our immune systems and digestive function.

I developed the survey below that may help us all determine where to manage our collective toxic exposure. I have included a scoring guide so that you can determine whether you have high, moderate or low toxicity scores.

RESULTS:

HIGH TOXICITY SCORE 41 OR MORE
MEDIUM TOXICITY SCORE 21-40
LOW TOXICITY SCORE 13-20

According to the Journal of the National Cancer Institute, 75% of cancer is caused by diet and environmental factors.

Ways to reduce toxic load:

- Eat organic. Non-organic foods expose you to pesticides, fungicides, herbicides, fertilizers, antibiotics, hormones, artificial flavors and sweeteners.

If you cannot buy all organic, focus on foods that commonly carry the most toxins such as berries, grapes, peaches, cherries, apples, celery, green leafy vegies, cucumbers, carrots and tomatoes. Always wash your produce thoroughly. Rinse non-organic rice, grains and legumes before cooking.

- Switch to green cleaning products. Replace bleach with vinegar and “scrubbing foams” with baking soda, use hydrogen peroxide to remove stains.

- Hydrate well with filtered water. Water helps to dilute and flush out toxins.

- Improve the quality of your air. Invest in an air purifier and houseplants. One houseplant can clear up to 100sqft. Peace lilies, pot mums and snake plants have the widest range of toxin elimination.

- Avoid fish that are high in mercury. Swordfish, shark, marlin, sea perch and catfish are a few.

- BPA in plastic containers mimics oestrogen in the body and can increase your risk of certain cancers, hormonal and reproductive disorders. Try to use glass instead of plastic.

- Toxins can enter through your skin. Choose natural, organic cosmetic and beauty products.

- Carpet releases toxic fumes and chemicals. Consider replacing wall-to-wall carpeting with natural fiber wool or cotton rugs on hardwood floors or ceramic tiles. If you must have carpet, insist on carpet made without petroleum products or toxic chemical finishes. Ask your installer to use non-toxic glues, adhesives, stains and sealers.

Self care is at the heart of Ayurveda, energy healing and holistic health for that matter.The external world and life’s demands lures us and takes us far away from daily routine, eating food that we’ve cooked, and simply staying with some of the daily rituals that we have cultivated. The physical body needs more than just exercise, pedicures, and facials. It houses our spirit nature which is already perfect, beautiful and a unique expression of divine consciousness Are you spending some time being with that part of yourself? Do you listen to the wisdom of your spirit?

The main thing is to have the “tools’ or ‘gems’ as I like to call them to bring us back to balance so that we can remember who we are. Like a gymnast on a tightrope who may lose their balance, we must cultivate the proper rituals for our mind/ body energy types  so that we can return to balance fairly easily. This is the beauty of ayurveda, proper herbs, foods,meditating, using essential oils, right thinking and most of all having a  clear perspective. We must till the soil of our inner being enough through these practices so that the fruits or gifts of who we are can grow and shine to everyone around us and to ourselves. This is why energy healing is so vital .. as it unravels the knots of emotions and  clears away the stress that has covered our ability to see clearly.

For some of us happiness is simply “allowing” ourselves to “be” creative. For others it’s spending time in the garden in the “awe” of creation. For me, making a meal and being creative with the colors tastes and herbs brings a sense of appreciation and fun to my everyday life. Taking out my paints and priming a canvas is a simple joy that permeates my day.   Offering Marma therapy allows me to share my gifts with others.Whatever that is for you don’t wait til tomorrow to turn your attention within to the beauty that is already there and unique to you.  You just have to recognize it!

http://gedaliahhealingarts.com/blog/self-care-cultivating-beauty-within/

Summer travel is almost upon us. While taking a vacation can be fun and exciting it can at the same time bring us out of balance. Especially traveling by air.

The rush and stress can create anxiety for vata which can result in a feeling of disconnect and a feeling of being ungrounded.  Calming , grounding oils will help to calm the spaciness and lightness air travel brings.
Vata types_ can rub down their bodies with sesame oil for at least three days prior to traveling with rosewood oil, lavender and vetiver. You may bring this mixture on the plane and go to the bathroom and rub some on your feet or back of the neck every three hours. Upon arrival, soak in an essential oils bath for grounding. Other helpful oils are cypress, geranium, angelica and sandalwood.

Pitta types tend to get irritable or angry from air travel. Long lines, waiting, taxi drivers and custom officials can cause a lack of patience. The rising heat of aggravation can cause skin inflammation to occur. Some cooling, calming oils like mint, lavender , chamomile and rose will keep anger and irritability to a  minimum.   Apply every three hours on the plane.

Kapha types will often experience swelling and water retention while traveling. Strips of cloth soaked in the following oils can aid kapha types and can even be kept in a zip lock bag in your handbag to be used on the plane. Oils such as rosemary, eucalyptus, juniper, thyme and basil can all help to minimize water retention as well as swelling.

Reminders- For Vata types eat root vegetables such as yams and sweet potatoes for grounding. Coffee and alcohol should be avoided by all on an airplane. For motion sickness you can use circular band aids behind the ear with lavender, ginger or fennel.

Just remember, soaking in essential oils is extremely balancing. Enjoy your trip!

Beauty, we are told, is in the eye of the beholder. As women, we continually seek approval and feel judged by how we look, regardless of what else we may accomplish. Ultimately, we must all come to terms with the fact that beauty is subjective. In an age of fillers and plastics, the pursuit of beauty is being forced into a one-dimensional mold of measurements, cup sizes and wrinkle depth.

The truth is that beauty cannot be measured. It is multidimensional. We are bombarded with images of women that were once truly beautiful, but now are caricatures of their former selves in their attempt to conform to current standards.

Integrative beauty attempts to redefine our definition and expectation of beauty. Beauty is actually wellness, vibrancy and vitality. It comes from within and may be that light, intellect or humor that then change how one perceives every other physical attribute.

As women continue to be trivialized and plasticized into standard dimensions, I would like women to embrace and take charge in turning our definition of beauty upside down – beauty is wellness, vibrancy and accomplishment. Here are 5 steps to embracing Integrative Beauty.

BEAUTY IS SELF ESTEEM

There is no beauty without self esteem. Women become victims and targets when their internal dialogue does not match their appearance. Self esteem should be taught, practiced and enforced. Self esteem, comes from accomplishments and education- not the newest make up line or beauty treatment. Find what you are good at and do it- you will find yourself beautiful and others will agree.

Action Steps:
Get out of your comfort zone.
Try 1 new activity every 2-3 weeks.
Journal.
Decluttering your brain can help you find the steps to pursue a hobby or career that you love.
Surround yourself with cheerleaders.
Positive people will support your aspirations wisely.

BEAUTY BEGINS WITH NUTRITION

Your face is a reflection of your food. Dehydration, excessive salt, sugar and alcohol take their toll on the health of your skin, hair and weight. I have lived this one- I lost a lot of my hair and had horrible acne after a nutrient poor diet in residency and medical school. You are what you eat. An integrative beauty assessment can help you identify your core nutritional needs.

Action Steps:
Keep a food journal for 3 days.
Track the grams of sugar and the mg of salt that you may be getting daily. Try to keep sugar under 40 grams per day or 6 tsp. and salt fewer than 1500 mg per day. Eliminate all artificial sugars.
Cut the alcohol to 2-3 drinks per week.
Alcohol is ultimately sugar and can contribute to aging.
Get your 5.
Try to incorporate at least 5 servings of fruits and vegetables per day. This will guarantee enough dietary fiber for daily elimination and lots of antioxidants for increased oxygenation to skin.

BEAUTY REQUIRES SLEEP

Sleep is the ultimate beauty secret. Consistent, regular sleep allows hormones to balance, inflammation to decrease and encourages detoxification. Aging is a direct consequence of hormonal imbalances, inflammation and poor detoxification. While many of us pursue creams, pills and elaborate detoxes to look better, sleeping is a cheap and easy way to prevent aging and find your inner glow.

Correcting sleep disturbances should be an essential part of your beauty regimen. If you are tossing and turning at night, talk to your doctor about potential solutions. Insomnia can be a symptom of hormonal fluctuations, stress, anxiety or excess caffeine and alcohol.

Action Steps:
Minimize electronics prior to sleep.
Stay relaxed and prepared rest by limiting your TV, cell phone and IPad exposure.
Remove clutter in bedrooms.
Keeping your physical space clutter-free helps you relax from the day’s activities.
Try taking sleep-inducing supplements.
Take 150 mg of Tryptophan, 5 HTP or 200 mg of Magnesium Glycinate prior to sleep (please consult with your doctor).

SUPPLEMENTS FOR BEAUTY

I do believe in supplements, but even when it comes to looking good, supplements and cosmeceuticals should be targeted to your specific needs. Skin can be divided into different types and learning more about your specific skin type may help you choose the right supplements and topical products for your skin. An integrative beauty assessment may help you identify your skin type. Use our beauty tools to find the supplements that should be a part of your beauty regimen.

FIND YOUR HAPPINESS FACTOR AND MANAGE STRESS

Stress, anxiety and depression often takes it toll on our health and beauty. We have watched Presidents change dramatically after 4 years and know that repeated trauma and shock can leave some people unrecognizable from their former selves. Learning to manage stress and emotional upheavals is a critical beauty strategy.

I always advise women to schedule a few hours of self-care for themselves every week and I try to follow this advice myself. Cortisol lowering activities, including massage, acupuncture and yoga, prevent inflammation and premature aging. Shriodhara and champissage, ayurvedic scalp treatments, encourage blood flow to the brain, relaxing the scalp and nourishing healthy hair. Regular exercise improves oxygenation and blood flow to skin. Finally, cosmetic acupuncture stimulates collagen production while relieving stress and anxiety.

Action Steps:
Schedule acupuncture or massage weekly.
Not only do these self-care treatments help lower your cortisol, when scheduled regularly, it gives you something to look forward to!
Be consistent with exercise.
Studies show time after time that people that exercise have lower levels of stress.
Create stress free zones in your home, office, and car.
Creating this sacred space gives you a quiet retreat when you begin to feel anxious or stressed.

Let’s turn the definition of beauty upside down and teach our teenagers and young women to strive for true beauty and internal happiness.

By Dr. Tasneem Bhatia
Integrative Health Expert,
Medical Director, Contributing Editor and Author