[Christen Peattie, HHP]
Holistic Health Practitoner, Homeopath, Herbalist, and Nutritionist.
This blog is designed to be a holistic health information portal for
holistic nutrition, homeopathy, herbalism, accupressure, iridology, reflexology, Eastern and Native American healing arts, and the mind/body connection.
According to a number of dietitians and nutritionists, making small changes to your diet, as well as your lifestyle, can do a great deal towards improving your weight and cholesterol levels, and also enhances you overall well being. A healthy eating plan generally involves making those small but significant changes to what you eat, and how you eat. Here's why how small diet changes can have positive effects on your health.
Switch To Healthy Fats
A few decades back, whenever we were told to cut back on dietary fat, many of us sadly went extreme, and actually gave up on good nutrition as well. A healthy diet includes the consumption of healthy fats and oils, which are derived from fish, legumes and nuts. Low-fat diets can also help to increase the body's level of HLD, or good cholesterol. Good sources of healthy cholesterol include fatty fish, which is rich in Omega-3 fatty acids, and they are good for the heart.
Lessen Your Serving Size
If you're the kind who loves super-sizing your food, since switching to up-sized drinks fries and burgers at the fast food joint only costs a few bucks, you may be loading your system with a lot of artery-clogging fats. Make sure that you check your food item’s health labels, because each extra calorie will add on to those pounds of unwanted fat that are stored in your body. A recent report by the American Journal of Public Health notes that obesity rates have soared up because serving portions and sizes have grown too. The best thing to do is to decrease your usual serving portions of food by a quarter or a third. Instead of serving the usual hamburger-sized bun, give yourself sandwiches on dinner rolls, and make it a habit to order child-size portions each time.
Increase Your Intake Of Fruits and Veggies
In 1999, the US National Cancer Institute, in tandem with the Produce For Better Health Foundation, began a five-day program to encourage people to eat five to nine servings of fruits and vegetables each day, to reduce the risks of developing certain cancers. Today, more public and private health programs advocate increased vegetable and fruit consumption among the public. Five to nine servings of vegetables and fruits per day, according to the NCI, helps reduce a person’s risk of developing certain cancers, heart disease, diabetes, high blood pressure and even macular degeneration. Serve yourself at least one serving of fruits and veggies every breakfast, lunch and dinner. Also, stock-up on dried or canned light fruits, and buy fruits in bulk, whenever they're in season.
If you slowly educate yourself the basics of good nutrition, and you also start making healthy lifestyle and food choices, you'll certainly be able to see positive changes in your body, as well as in your general outlook. You'll feel better about yourself, and you’ll have a better attitude towards family, friends and work. You'll also have a lot of energy left at the end of the day to do the things you want.
A Closer Look at Natural Means for Dealing with Endometriosis
Endometriosis is a painful gynecological disorder that leaves many women and doctors puzzled. It is truly a medical enigma in that every case is different and no two women have the same symptoms. Plus, these rogue endometrial tissues (uterine lining cells) tend to wreak havoc in the abdomens of over 70 million women and girls who have endometriosis worldwide.
Endometriosis grows much like a cancer, taking over everything it touches, mainly the organs and surrounding tissues – bladder, peritoneum, fallopian tubes, ureters, and the intestines.
A toxic overloadon the system is created from the continual cycle of endometrial tissue building up and breaking down. The surrounding tissues and organs need to absorb this excess blood and tissue causing a proliferation of decaying cells throughout the abdomen. The affected areas still need to function regularly and this process is very taxing on the body. Fatigue and exhaustion are a constant side effect for many women with this disease.
Contemporary ways of dealing with endometriosis are typically hysterectomies and hormone pills or shots; all have a plethora of side effects. These dramatic procedures may be appropriate for many cases, but some women need and want other options. Additionally, anti-inflammatory and analgesic medications may seem completely necessary for most sufferers of this disease, but there are other more natural options available for pain management like homeopathy and herbs.
Alternative and natural medicine has been ripe with methods for dealing with women’s problems since the time of Hippocrates. Many of these protocols and modalities are still available today. The World Health Organization (WHO) estimates that almost 80 percent of the world still practices culturally traditional medicine for most of their health concerns.
There are several proven modalities that are deemed helpful in cases of endometriosis. A choice selection of natural health theories and medications worthy of looking into further can all be categorized under the umbrella of Complimentary and Alternative Medicine (CAM).
Complementary Approach
CAM is an East-meets-West approach to healthcare that has been beneficial to many who suffer from chronic diseases such as endometriosis. Some modern medical options have proven beneficial to the health of women with this disease; whereas other modern methods can cause some women more pain and suffering. In the opposite manner, there are age-old holistic healing methods that work well for some women, while for others they are not effective at all. But using them together in synchronicity is where most success stories appear.
A long-term commitment to personally healing is required for any natural or less aggressive modality to work. With CAM using the healing power of nature and modern science together with proper diet and lifestyle habits, have universally proven to be a successful method of treating endometriosis.
An example of this concept may be seen with the use of 5-hydroxy-tryptophan (5HTP), which is a neuropeptide that has been synthesized in the lab. Many people suffering from autoimmune disorders and their related depression issues have utilized this supplement with positive results; both mental and physical improvements have been documented. 5HTP is not a prescription and is widely available on the market. This key element aids the body in regulating serotonin levels in the brain, and it helps balance the central nervous system, effecting overall health.
Naturopathic Medicine
Through the use of nutrition, supplements, and lifestyle adjustments, naturopathic practitioners can balance a women’s physical and mental state of health. Hydration, cleansing and external treatments (creams and heat compresses) may also be used for the relief of pain and swelling in the abdomen in particular. Most naturopaths take a broad-spectrum approach to healing and will consider all facets of the traditional healing arts for treatment plans when they are dealing with endometriosis. They tend to stand behind the theory that “we are what we eat”; working closely with vital nutrient intake through nutrition therapy and dietary adjustments.
A naturopathic doctor can also order a series of tests to determine the seriousness of the disease. These may include tests that look for toxins in the hair or blood, and a panel of hormones to rate the progesterone/estrogen levels. This helps them make an effective treatment plan that may include hormone replacement therapy.
Traditional Chinese Medicine (TCM)
TCM is considered to be one of the most effective alternative measures for dealing with endometriosis outside of mainstream medicine. With the combined use of ancient herbal remedies and acupuncture, the stagnated energy (chi), blood and tissues are mobilized, than any underlying symptoms of the disease are diagnosed and treated. Chinese herbal formulas can have up to 15 – 20 herbs in each, and they are customized to individual cases based on their various symptoms and endometrial growth cycles.TCM does usually require a certain level of commitment for it to work well though.
Stress
An important mediator of inflammation for women with endometriosis is stress. Both physical and mental stresses take their toll on the body through the mechanism of the inflammatory response.
In times of stress, the adrenal glands release cortisol and other stress-related hormones (fight-or-flight syndrome) preparing our muscles for action as a survival tactic. In today’s busy world though, many people are caught in this constant state of stress, creating messages that are constantly sent to the immune system, effectively telling it to shut down. These instinctive signals are also sent to the skin producing an inflammatory response; this chain-reaction plays a key role in endometriosis growth, swelling and pain cycles.
Inflammatory Response
Over a long period of time this inflammatory response becomes toxic to the body, destroying brain cells and elevating our blood sugar; causing damage to the immune system as a whole. This makes a person more susceptible to infections, diseases and cancers.
The inflammatory response responds well with a natural approach towards healing. Most holistic modalities used for endometriosis promote dealing with chronic stress and symptoms of the disease through diet, exercise and stress reduction.
Pain Relief Through Movement
Yoga, Pilates and tai chi areall low impact exercise options for delicate people.On extremely painful days, women with endometriosis can still manage to do a modified version of a work out.
The heart rate is increased with both tai chi and Pilates since they are more active; whereas yoga would be great for stretching, moving the lymph through the body, keeping limber and eliminating fluid buildup.
There are many yoga poses that can help reduce abdominal inflammation and pain. An example of a pose that is beneficial for someone suffering with endometriosis is the Legs-up-the-wall pose (Viparita Karani), it can help balance the endocrine and nervous systems while increasing blood flow to your pelvic region.
Pilates with a ball is agreat low-impact full-body workout that is appropriate for someone with an abdominal disorder like this.One good exercise for endometriosis is tobounce on the ball to waist height, reaching both hands up to the ceiling and landing balanced on the ball, repeating 20-50 times.Also, when the midsection hurts all the time, doingcrunches on the ball is a much lower stress workout than conventional sit-ups or crunches.
Tai chi is an ancient exercise that is perfect for endometriosis sufferers, because it is known to strengthen the muscles and tone the internal organs. The precise fluid movements of tai chi can also boost the immune system by moving stagnant lymph through the body, aiding the healing process. A great workout is the traditional “8 Pieces of Silk Brocade” which is a short series of movements that have been done by monks for centuries; each one targets a system of the body bringing balance as a whole by the end of the exercise session.
Homeopathy
Homeopathy is a healing art that involves an in-depth look into an individual’s symptoms and underlying conditions. Each formula or remedy is considered for a quantity of reasons, allowing the wide variety of symptoms associated with endometriosis to be effectively treated for some women. A few common homeopathics used for this debilitating disease are arnica (topically and internally), aconite, hypericum perforatum and hystaminum hydrochloricum.
Herbs
There are several herbs that have proven effective for treatment of various symptoms related to endometriosis, such as bloating, swelling, hormone imbalances, psychological and physical and pain.
St John’s Wort, Black Cohosh and Vitex are among the most widely studied herbs that have documented successful results when used by women with gynecological disorders. Plus, Black Cohosh and Vitex are helpful for balancing hormones, and St John’s Wort supports mental health.
Some other herbs that can help to support the various needs of someone with endometriosis are ocotillo, sasparilla, yarrow, dandelion, marshmallow, motherswort, and horsetail.
Natural hormones
Many endometriosis suffers are finding great success with the use of natural progesterone creams.Traditional and natural doctors alike are currently suggesting this natural method.
The effectiveness of these creams comes from a laboratory extracted and synthesized natural progesterone from wild Mexican yams. This progesterone is the key element to cream/topical therapy. Note: wild yam creams are not the same thing. The active hormone does not occur in these, nor does the body assimilate and convert the agents into progesterone, as some brands claim to happen. Only laboratory-synthesized hormones are bio-available.
To be effective, a hormone cream must contain a minimum of 400mg of natural progesterone per ounce. The continued use of these has helped many women reduce the severity of their disease. Additionally, there are minimal side effects compared with the use of conventional hormone pills and shots.
Nutrition considerations
Eating a diet that includes a rainbow of foods provides a variety of nutrients that are needed for a healthy immune system and level blood sugars. These are two main areas of focus for an endometriosis diet.
Nutrient rich foods that should be incorporated into a vigorous healing diet are high in antioxidants, omega fatty acids, and large doses of essential vitamins and minerals. Increasing the intake of the following will be beneficial - raw foods, whole grains, high fiber foods, nuts and seeds, red and blue berries, dark greens, citruses and orange foods.
Watching the amount of hormones in dairy and meats is crucial to avoiding an estrogen overload. This can be devastating to women with a hormonal disease, since it may be a leading factor in the presence of extra endometrial tissue growing in the first place.
Avoiding high levels of soy protein is also recommended because the phytoestrogens they contain will aggravate the disease, since endometrial lesions feed on estrogen.
Getting enough fiber is essential for keeping the bowels moving. This is important not only to metabolism and absorption rates, but it prevents gas, bloating and constipation which all complicate the pain and swelling associated with endometriosis.
It is a good idea to shy away from simple sugars (high-glycemic foods), as they release large amount of insulin into the bloodstream and increase inflammation.
Carbohydrates that quickly convert into sugar are things like potatoes, breads, pastas, pastries, juices, chips, and white rice.
Glucose molecules that stay in the blood stream unused tend to glue themselves to collagen, making the cells stiff and inflexible in almost every part of our body. Also, excess glucose tends to deteriorate our cellular reproduction rate, making repairs and healing virtually impossible.
Another thing to consider is the inflammatory action of gluten in food. Gluten is a protein found in wheat, rye and barley and it is known to trigger an autoimmune response that causes inflammation and digestive issues. Avoiding gluten can be very helpful in preventing or eliminating flare-ups in women with endometriosis.
Sources
Perricone, Nicholas; The Perricone Promise; Warner Books; New York, NY; 1997
