Nutrition for Menstrual Management

By Dr. Deedra Mason

Women’s health, particularly the menstrual cycle, relies on a complex interplay between neurotransmitters, hormones, nutritional and psychosocial factors. As a result, women approach their health professionals with a variety of concerns related to this topic.

In addition to the usual suspects of weight gain and mood swings, however, can come reports of painful or irregular menstrual symptoms, hot flashes, heart palpitations and night sweats.  Many women think these symptoms are just a normal part of being female.

Clinical data suggests otherwise; in both the medical and wellness community, these reports appear to be increasing in frequency and intensity. Particularly alarming is the observation that these symptoms are occurring in much younger women.  Some experts believe this is due to hormone disruptors present in our plastics, our foods and even our drinking water.

There is no agreement on the number of women who suffer from Pre-Menstrual Syndrome (PMS).  Experts in the field, however, generally estimate that at least 80 percent of menstruating women will experience at least one symptom of PMS as part of their monthly cycle.  Pronounced PMS symptoms occur more often in women between the ages of 25 and 40, those who have recently given birth, and those with a personal or family history of depression.

Menstrual health has multiple and varied presentations.  You may want to evaluate your eating pattern and nutritional support program if you typically experience:

•Painful Menses

•History of endometriosis

•Increased body fat (esp. midsection)

•Decreased libido or interest in sex

•Trouble sleeping for a full night

•Hair loss

•Loss of muscle tone

•Irritability, mood swings, or sudden tears

•Dry, wrinkly skin

•Depression

•Hot flashes or night sweats

•Decreased energy

•Muscle weakness and aches

•Difficulty concentrating or memory lapses

Collectively, these symptoms, whether brought on by internal or external causes, have made an active approach to managing menstrual complaints, sleep disorders and improving detoxification pathways an increasingly important focus in women’s health.

Proper nutrition definitely plays a positive role in relieving some of the problems of PMS. Evidence is substantive that several and vitamins, minerals and other nutrients are important for healthy menstruation, including B-vitamins, vitamin E, zinc and omega-3 fatty acids.

Vitamins B6 and E encourage the release of progesterone into the bloodstream and potentially raise progesterone levels through periods of depletion; it is during these low level days in the female cycle that women will typically encounter sleep disruption, joint discomfort and mood swings.

Additionally, an increase in progesterone combined with sufficient B-vitamin status can help ensure adequate amounts of serotonin production—a critical part of managing PMS. Optimal levels of these neurotransmitters help to promote relaxation and can help to reduce symptoms of stress and anxiety, which also accompany these hormonal fluctuations.

Zinc initiates key enzymes, playing a pivotal role in vasoconstriction of the endometrial arteries before and during menses.   Because tissue stores of both zinc and iron are often quite low in young women, it is prudent to supplement today to avoid a chronic deficiency later.

Finally, the same pro-inflammatory end products causing joint discomfort and headaches are those known to be elevated in painful menstruation. Clinically, we often see a benefit withregular omega-3 fatty acid supplementation.

Owing to a very diverse set of symptoms, female health issues can appear very complex—sometimes so complex that they might even seem impossible to solve. By directly addressing the underlying causes, however, it is possible to mitigate the vast majority of these issues.

This entry was posted in Research & Studies, Women's Health and tagged best supplements, menstrual cycle, menstruation, nutrition, women's health. Bookmark the permalink.

Pycnogenol for Pain Reduction?

By Justin Wiggins / Intern

As a former athlete in numerous contact sports including football and boxing, my input on the issue of joint health definitely comes from experience. An unfortunate consequence of being so active is the impact on your overall joint health and the large amounts of frequent inflammation. Surgery is an option, but it is expensive and potentially risky.

Pycnogenol, a natural plant extract from the bark of the maritime pine tree which grows exclusively along the coast of southwest France, has been shown to have anti-inflammatory and pain reducing effects by shutting down the production of two enzymes (COX-2 and 5-LOX) that are linked to inflammation. Chronic inflammation has also been linked to heart disease, osteoporosis, Type-2 diabetes, arthritis, and Alzheimer’s.

Other ingredients such as glucosamine and chondroitin sulphate would be ideal to use along with Pycnogenol in a joint supporting supplement. Combining the pycnogenol, which will reduce inflammation, with glucosamine and chondroitin sulphate, which rebuild cartilage, could prove a great combination for a variety of joint-oriented ailments.

Dr. Raffaella Canali of the National Research Institute on Food and Nutrition in Rome, Italy, conducted a study on pycnogenol. Dr.Canali’s study involved volunteers aged between 35 and 50 consuming 150 milligrams per day of pycnogenol. “Looking at the main mediators of inflammation, namely cyclooxygenase (COX) and lipoxygenase (LOX) enzymes, the researchers noted that the pine bark extract ‘blocked’ the COX-2 and 5-LOX pathways.”

The body’s inflammatory response is a natural process. It is an essential component of the body’s defense system, and can be triggered from numerous internal and external factors. As the research shows, Pycnogenol helps support the body’s defense system by inhibiting over active inflammatory responses associated with the normal aging process. This is a very promising ingredient that could improve the lives of people around the world not only with general health, but possibly with pain-free living.

Orthopedic Surgeon Milan Moore on inflammation and joint health

Targeting Belly Fat with CLA

By Olivia Mungal

Many who struggle with their weight find it difficult to kick start their metabolism, even with regular exercise and a balanced diet. According to research, taking conjugated linoleic acid (CLA) regularly can train your metabolism to effectively distribute fat and calories straight to your muscles, so less of it can be stored as fat. Not only does this result in greater muscle tone and higher overall energy levels, but it stops the body from attempting to immediately store energy.

This is especially true when examining the effects of CLA on belly fat. According to a study conducted by the International Journal of Obesity, conjugated linoleic acid (CLA) reduces abdominal fat in overweight adults. Volunteers who received CLA instead of placebo for four weeks and did not make any other changes in their diet or lifestyle observed a significant decrease in their abdominal diameter. On average, CLA subjects lost an inch from their waist.

Another study led by the American Journal of Clinical Nutrition showed that CLA supplementation for 1 year reduces body fat mass in healthy, overweight adults. Volunteers received CLA or placebo daily for a one-year period. By the study’s conclusion, the average body fat mass in the CLA groups was 6.9%-8.7% lower than the placebo-control group.

The metabolic explanation for this phenomenon involves the particular structure and nature of CLA, which is a single name referring to a group of fatty acids. When excess calories and fat are consumed, they are stored in fat cells by the enzyme lipoprotein known as lipase. CLA is unique in that it blocks the activity of this enzyme and diverts the ingested fat to the muscles, where instead of being stored it can be immediately utilized as energy—especially when paired with regular exercise. Used in conjunction with a balanced diet and exercise, CLA is heralded as an effective weight loss agent that not only helps people lose body fat, but it helps buffer the metabolism from weight fluctuations and unhealthy “yo-yo-ing” patterns.

CLA is recognized not only for decreasing body fat stores after eating, but also decreases the total number of fat cells in your body. This helps the body manage where nutrients are being distributed before they are stored into stubborn fat cells. Even if the body has excess stores of fat, CLA makes the breakdown of fat more efficient and easy so that the body does not have to exert the same level of energy required to start breaking down and utilizing fat stores.

Where many supplements offer quick results, they often compromise muscle density or simply shed water weight without helping the body burn fat. Muscle tone helps the body burn calories at a higher rate, and enhancing the body’s musculature also promotes weight loss.  Paired with a well-rounded diet and regular exercise, CLA offers long-term weight management and lasting results.

NutraMetrix TLS Tonalin CLA (Conjugated Linoleic Acid) is ideal for those who have lost weight or are losing weight and want the extra support to keep it off. NutraMetrix TLS Tonalin CLA contains natural ingredients that can help redistribute fat to fat burning muscle tissue to assist in promoting lean muscle mass and decreasing the amount of fat stored in your body