San Francisco Womens Journal » Women’s Health

4 Keys to Balance Your Hormones Naturally!

SFWJ — Wed, 07 Jul 2010 11:45:12 +0000

Daniela Frieda

Are you ruled by your cycles? Do you have intense mood swings before your period- from sadness to anger and irritability? Do you have bloating, weight gain, and uncontrollable sugar cravings before your period?

There is a solution.

by Daniela Frieda, CA Licensed Acupuncturist
Specializing in Women’s Health

Balance Your Hormones

Hormonal balance is key to experiencing healthier and more balanced menstrual cycles. How do you balance hormones? You start by being healthy in your everyday life.

These four recommendations will help you feel overall healthier and will support you to balance your hormones.

1. Eat Fresh, Whole foods

Packaged foods are heavily processed and devoid of the nutrients our body needs to heal and function optimally. To get the essential nutrients your body needs, I recommend eating fresh foods such as vegetables, fruits, whole grains, nuts, legumes, healthy fats, fish, meat, eggs, and dairy.

Be sure that you are not adding unhealthy hormones and chemicals into your body through your food.

I recommend choosing all organic foods, and choosing dairy, eggs, and meat that are hormone-free.

2. Move Your Body

Regular moderate exercise is vital to health. Exercise can relieve or prevent symptoms of PMS such as depression, mood swings, bloating and weight gain.

I recommend finding a form of exercise that is joyful and fun for you.

Some ideas include dancing, running, walking, resistance training, kickboxing or pilates. I especially recommend yoga at least once per week for whole body balance. Yoga is a powerful way to connect inward, decrease stress, and balance your mood.

3. Breathe Deeply

Have you ever delayed your period or even skipped a period due to stress? This shows that stress management is essential for healthy menstrual cycles. Breathing offers powerful relief.

Take slow, deep breaths into your belly whenever you find a moment in order to calm your spirit, relax your body, and ease tension.

For even greater benefits, schedule a regular breathing or meditation practice into your daily life.

4. Sleep Well

Getting good quality sleep is crucial for the balanced production of hormones. Sleep is key to maintain a healthy weight, curb carbohydrate and sugar cravings, and enjoy a balanced mood.

Aim for 8 hours of sleep per night, and try to go to bed by 10:30PM.

To promote restful sleep, create a dark, quiet, comfortable bedroom environment.

Because this is not an overnight solution, these changes may take time to show significant results. But if you stick with it, you will feel healthier, happier, and experience more energy.

Daniela Freda is a California Licensed Acupuncturist and Herbalist. She holds a Master’s in Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine.

In her private practice in San Francisco, Daniela integrates acupuncture, Chinese Herbal Medicine and nutrition to address women’s health concerns. She offers a natural approach for women’s health isssues including easing PMS and menstrual cramps, regulating cycles, preparing for pregnancy, and migraine. To learn more about Daniela’s practice, please visit DanielaFreda.com.

Colon Cancer Screening: Don’t Delay It

SFWJ — Tue, 30 Mar 2010 12:21:28 +0000

“It was no big deal. I don’t understand why people stress over it.” “The procedure itself was totally painless and relatively easy.” “It was a piece of cake.” No, we didn’t pay these 50-something women to give us these comments about their first colonoscopy.

provided by National Women’s Health Resource Center

All we did was ask them to tell us honestly what it was like. Given the negative perception about colonoscopy, their responses might catch a few readers by surprise.

Think Twice Before You Skip Your Colorectal Screening Test

It should also make you think twice about skipping your colorectal screening test. Because the reality is that colorectal cancer is the third leading cause of cancer among women.

Since it’s also one of the few cancers we can stop before it even gets started (by removing precancerous polyps found during screening colonoscopies), the idea of missing something so clearly helpful has more than a few experts scratching their proverbial heads. And you don’t have to get a colonoscopy. Other tests are available, although they, too, are underutilized.

The main reason women don’t get recommended colorectal cancer screenings? Their health care professional never suggests it.

The Statistics are Amazing

You’ll never find David Stein, MD, neglecting to mention colorectal screening to a patient. The colorectal surgeon at Drexel University College of Medicine in Philadelphia sees all too often what happens when people neglect their screenings. That’s why Dr. Stein is a big believer in colonoscopy.

The statistics are amazing, he says. “About two percent of all colonoscopies pick up a cancer at the time of the test and about 15 percent pick up polyps,” he says. So 17 percent of patients undergoing a colonoscopy—about one in five—will have a finding that will save them from cancer in the first place or a bad outcome if they have cancer.

“Colonoscopy probably detects true cancers about one centimeter or larger about 90 to 93 percent of the time,” he says. And it’s extremely safe.

The Worst Part is Prep…but that Has Improved

The worst part of the colonoscopy, many agree, is the prep. For years, that meant drinking a large quantity of a nasty tasting liquid (even though it came in several flavors), designed to “empty you out.” Today, however, depending on the recommendation from your colonoscopist, you may only need to take a handful of pills. You’ll still spend a few hours in the bathroom, but at least you don’t have to choke down that awful liquid.

Plus, two of the other three screening tests for colon cancer (flexible sigmoidoscopy and double contrast barium enema) also require a bowel prep and neither is as sensitive as the colonoscopy. And here’s the irony: If they show polyps or cancers, you’ll still need a colonoscopy to evaluate and/or remove them for evaluation.

The one test that doesn’t require prep is a fecal occult blood test. With this test, you collect stool samples, which are tested for breakdown products of blood in stool. You have to abstain from iron pills, red meat or broccoli before the test, and it still has a high rate of false positives.

Plus, you have to do it three times. “Fecal occult blood tests probably pick up problems 50 to 60 percent of the time,” says Dr. Stein, which, of course, means it misses about half of all cancers. And if it’s positive, you still need a colonoscopy.

A newer stool test evaluates the stool for DNA from the most common mutations found in colon cancer and large polyps. That test, Dr. Stein says, is about 85 percent effective. However, it’s still considered experimental and most insurances do not cover it.

Future Testing Options

One day, Dr. Stein predicts, colonoscopy will take a back seat to an improved DNA fecal occult blood test, or to a virtual colonoscopy, in which your colon is examined via a CT or MRI. Right now, however, you still have to do a colon prep for an MRI or CT, and they’re not covered by insurance either unless you cannot undergo colonoscopy for some reason.

And you face the same issue with the virtual colonoscopy as you do with any other non-colonoscopy test: If it finds something suspicious, you still need a colonoscopy to remove the “something” for testing.

This article was contributed by our content partner- the National Women’s Health Resource Center. For more information on colon cancer, please visit the Healthy Women website. © 2010 HealthyWomen. All rights reserved.

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Use Hypnotherapy to Make Surgery Safer and Recovery Faster!

SFWJ — Tue, 23 Mar 2010 14:10:52 +0000

Last week, as we were wrapping up her hypnotherapy session, my client announced that she carries the so-called “female cancer gene,” and was advised more than a year ago to have her ovaries removed.

by Jane Ransom, Certified Hypnotherapist

Jane Ransom

Susan told me that her mother, sister and two aunts had all died young of ovarian cancer. At 53, Susan is past child-bearing age, and several doctors have urged her to undergo the procedure to greatly reduce her own risk.

I’m Terrified of Surgery

“So why haven’t you?” I asked.

“I’m terrified of any surgery. You know my fear of being unconscious!”

At that we both laughed. Susan had first come to see me about insomnia, a problem directly related to her fear of being unconscious. Indeed, she had only agreed to let me treat her once I promised that she would remain conscious while under hypnosis.

Several sessions later, after dispatching her insomnia, we had moved on to other goals involving her marketing career. Now here we were back at the fear issue.

Hypnotherapy Helps YOU Gain Power Over YOUR Life!

“Are you sure you’re still afraid of being unconscious? You say you’re sleeping very well lately.”

She rolled her eyes. “In surgery they invade your body! How are you going to make me unafraid of that?”

“Well first of all, you know I can’t make you do, or be, anything.” We had talked about this before, because originally she had worried hypnotherapy might take away her control, when in fact it does the opposite.

“Hypnotherapy helps you gain power over your own life. That’s why you’ve been able to achieve so much in these sessions already.”

She nodded, so I continued,

“Would it help if I told you that scientific research shows that surgery—almost any kind of surgery—is safer and more comfortable when combined with hypnotherapy?

That by using hypnosis, you can experience less blood loss, fewer complications or infections, and faster healing? Dozens upon dozens of clinical studies have found this to be true.”

Studies Show the Power of Combining Surgery with Hypnotherapy

Susan eyed me skeptically. I asked her not to take my word for it, but to do her own research on the use of hypnosis to prepare for surgery. I told her she would discover that leading health institutions such as Harvard Medical School have embraced the practice because so many studies have produced such dramatic results.

Two days later she emailed: “The evidence is impressive. I want to live a long time. Let’s move forward.”

Soon we will begin preparing Susan to undergo the procedure that may greatly extend her life. Following are a series of steps that we will use to get her ready for surgery:

1. First we will reduce her fears around surgery in general.

2. Then, we will ready her for the specific operation.

3. We will spend several sessions creating tools for her to remain more relaxed and comfortable.

4. We will condition her subconscious mind to maintain her in a positive physiological state during and after the operation.

5. And she will learn to use self-hypnosis “hypno-anesthesia” to increase comfort while healing.

Because of her commitment and our work together, her experience will be safer, more pleasant—and a lot less scary.Jane Ransom, MA, C.Ht., conducts hypnotherapy sessions in her downtown San Francisco office, as well as by phone and online web-cam. She helps clients with a multitude of health issues, including weight loss, chronic pain and smoking cessation, and she also leads clients to achieve career, sports and artistic success.

As a public speaker, Jane offers talks and workshops on how to boost self-confidence and motivation, improve relationships and invite inspiration. For more information, please visit Jane’s website, HypnotherapyThatWorks.

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Testosterone…for Guys Only? Ask the Menopause Maven

SFWJ — Tue, 10 Nov 2009 15:55:36 +0000

Dr. Sandra Altman SF Bay Area OB-GYN

Dear Dr. Sandi,

I thought testosterone was a “guy thing”. But lately I have been hearing that women have testosterone too. I have to admit this is a scary thought to me! If it’s true, can you tell me what testosterone does for me and why I need it?

E. W.

Dear EW,

It is true. Women have testosterone. We don’t have as much as males do, but we have some. In fact, the first thing that happens in puberty for girls is the production of testosterone by the adrenal gland resulting in armpit hair, pubic hair, acne and attitude. Several months later the ovary comes on line producing estrogen and testosterone.

From that point on, half the testosterone in the female is produced by the adrenal gland and half by the ovary. During our 40s, the adrenal gland stops producing testosterone, and only the ovaries continue to produce. So by the time we’re in our 40s our testosterone level is down 50 percent .

According to my text books, the ovaries are supposed to continue producing testosterone for 10 years after they have stopped making estrogen Unfortunately, many ovaries never got that particular email and they poop out during our 40s and early 50s.

The question is, what happens when we lose our small amount of testosterone?

Some women experience many changes and others experience none. The most common symptom is that libido diminishes, but reduced libido is just one result of the loss of testosterone. Other symptoms include fatigue, lack of a sense of well being, lack of motivation, diminished muscle strength and loss of mental sharpness.

The studies we have on giving women testosterone, all involve postmenopausal women already receiving estrogen. For some of these women, adding the testosterone makes them feel like themselves again.

Because current lab tests and available testosterone products are geared for males, the existing studies and statistics aren’t very accurate at our low range and the doses of the drugs are way too high for us.

Last year the testosterone patch for women was approved in Europe, but the U.S. FDA asked for more safety data before granting approval.

Keep in mind that any use of testosterone for women is “off label” and involves a compounding pharmacy or using small amounts of the gels and creams made for men. Using testosterone can have side effects such as oily skin, acne, facial hair, feeling too assertive, increased appetite and male pattern hair loss. When taken orally it can lower good cholesterol.

In other words, this is a very individualized process and a woman needs to work with a doctor who has experience with this area of hormone management.

Dr. SandiDr. Altman is a Board Certified Ob-GYN and has been in private practice since 1983. She is aka The Menopause Maven and has been in high demand as a speaker and teacher on menopausal and hormonal topics since 1992. To learn more, please visit her website, Menopause Maven.

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Bio-Identical Hormones: Ask the Menopause Maven

SFWJ — Thu, 15 Oct 2009 21:43:45 +0000

By Dr. Sandi Altman

Dr. Sandra Altman OB-GYN

Dear Dr. Sandi,

I keep hearing about bio-identical hormones, but I am really confused. Can you tell me what they are, where they come from and how they work?

F. P.

Dear FP:

Bio-identical hormones refer to estradiol, the estrogen made by our ovaries when we are younger, and progesterone, which is made by our ovaries after we ovulate. The only natural source for these hormones are the ovaries of young women, and for obvious reasons they won’t part with them!

Estradiol is made from the soybean. Two molecules, genistein and dadzien, are extracted from the soybean and then manipulated until the resulting molecule is identical to the naturally occurring estradiol. In reality it’s “synthesized” but it matches what we “naturally” make and what we have receptors for.

Bio-identical estradiol is commercially available at traditional pharmacies. It is available as patches, pills, creams, gels and vaginal rings. There’s nothing magic about having it made by a compounding pharmacy since they, like the pharmaceutical companies, get their raw ingredient estradiol from the same 3 or 4 suppliers.

Progesterone is created from the Mexican yam root or Chinese cactus. It’s commercially available as Prometrium. It’s important to know that Prometrium contains peanut oil and must be taken at bedtime because it will make you sleepy.

I hope that clarifies things for you!

Dr. Sandi

Dr. Altman is a Board Certified Ob-GYN and has been in private practice since 1983. She is aka The Menopause Maven and has been in high demand as a speaker and teacher on menopausal and hormonal topics since 1992. To learn more, please visit her website.

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Advancing Women’s Health Care-Part Two

SFWJ — Thu, 15 Oct 2009 15:00:24 +0000

Following is the contuation of the Bay Area Women’s Journal interview with Dr. Nancy Milliken, Vice Dean UCSF School of Medicine and Dir. UCSF National Center of Excellence in Women’s Health. If you missed part one, you can find it here.

BAWJ: What is the latest thinking on Hormone Replacement Therapy?

Dr. Milliken: There’s been a huge sea change in our understanding of HRT. In fact we don’t call it HRT anymore. We call it HT for hormone therapy to emphasize that it is a therapy with risks and benefits that should be used to treat symptoms. Menopause is not a deficiency state that needs to be corrected.

In the recent past we routinely recommended HT to women without menopausal symptoms as good prevention. Now we know HT (which most commonly is estrogen combined with a progestin) may put an older woman at risk of heart disease, stroke and pulmonary embolus.

The lesson of this story is the importance of good clinical trials to good health care. The earlier hypothesis that estrogen must be good was based on the fact that women don’t get heart attacks as early as men. Heart disease is the number one killer of women, but not until later in life, after menopause.

At first, most but not all, observational studies seemed to confirm the common sense notion that hormones might have a protective effect against heart disease. Unfortunately observational studies can mislead, as they did in these studies, in which women who choose to take hormones were compared with women who hadn’t taken them.

Given the new findings, we think there may be something about women who choose to take a pill for prevention that is different from those who don’t. Perhaps those women are more health conscious and do more beneficial things for their health. Perhaps they have better access to health care and more money to pay for medications.

To control for those factors, we needed a good randomized controlled study. We finally got that with the Women’s Health Initiative (a major 15-year research program launched in 1991 to address the most common causes of death, disability and poor quality of life in postmenopausal women — cardiovascular disease, cancer, and osteoporosis). This study showed that traditional HRT is not helpful for heart disease and can increase the risk of blood clotting and stroke. Plus after a period of time on HRT, risk of breast cancer goes up.

I think we can clearly say that hormone therapy for prevention is contraindicated.

However, hormones remain one of the most effective treatments for hot flashes and other menopausal symptoms. Its benefits may out weigh the risks in younger women having symptoms. I would advise these women to use hormones at the lowest dosage and for the shortest period of time as necessary.

The good news is that there are ongoing studies and data analysis. We know more and more each year. The information is so much better than before. So we need to weigh the pros and cons for each woman. It’s not one size fits all.

BAWJ: What about the current concern about cosmetics?

Dr. Milliken: We are starting a new research and policy program on women’s reproductive health and the environment. There are a number of potential toxins in the environment that we will be looking at and we don’t know what the results are going to be.

It is possible that some cosmetics may be found to be harmful to reproductive health – they have not yet been rigorously tested. The European Union has already restricted over 1,000 chemicals found in personal care products. It is something for women to pay attention to and to go with the safest alternatives.

BAWJ: Are you seeing an increase in women going into medicine?

Dr. Milliken: The shift has been dramatic since I was in Medical School.

This year’s entering class at UCSF was 59% women; nationally the percentage is now over 50%. In ob-gyn the gender mix has changed even more significantly over the past 20 years.

It is healthy to have diversity within the healthcare community. Diversity is essential to excellence in research and health care. Our workforce should mirror the people we are treating so we hope to attract students of diverse gender, racial and ethnic backgrounds, LGBT identity and those who are differently-abled.

BAWJ: You have accomplished, and continue to accomplish, tremendous achievements in advancing the state of healthcare for women. How has that dedication and focus affected your personal life? Do you feel you have a work life balance?

Dr. Milliken: When there is so much to improve, it is an enormous challenge to find the right balance. I feel fortunate to have a community at work where my colleagues are my friends. As professional women with young children and aging parents, we are often juggling the same family/work issues; we support each other in finding solutions and covering for each other when time is needed at home. I have always lived close to the hospital so my husband and sons could visit when I was on call, which was great for them and me. I have a wonderful family and my time with them is a great balance to my time at work.

I feel incredibly blessed by having found a passion that I continue to care about and a profession that has allowed me to make a difference in people’s lives. I am thankful about that every day.

BAWJ: Thank-you Dr. Milliken for your time today and for your amazing efforts to improve women’s healthcare!

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