In the past, we’ve shown you how melatonin can help you avoid dangerous drugs by getting rid of your heartburn naturally. And you likely know that melatonin can help you sleep. But that’s not even close to all it can do.
Our bodies rely on melatonin. But as we age, our bodies make less and less of it. You may think melatonin is just produced in the brain, but it’s actually made throughout the body. In fact, our intestines make more melatonin than our brains do. At least, they do until we start to age. As we get older, melatonin production drops off considerably.
That means replacing it can have significant effects on our health, our energy, and our response to the aging process. In particular, it can help women tremendously as they enter menopause. You probably know that many women begin exploring bio-identical hormone replacement once they hit menopause. And this can be very helpful. But sometimes, not all of the symptoms are resolved. When this happens, melatonin is often the missing piece of the puzzle.
A recent study confirmed this. For this study, 240 menopausal women (ages 40-60), were divided into two groups. One group took a placebo. The other group took 3 mg of melatonin every night. Not surprisingly, nothing changed for the placebo group. But the melatonin cut the other group’s symptoms in half — without any side effects! That’s a powerful effect from just one inexpensive over-the-counter hormone.
Another study helped explain why this is. This study was conducted with women ages 42–62 years old to help determine whether melatonin itself changes hormone levels. As in the previous study, the women received either 3 mg a day of melatonin or a placebo. Throughout the six-month study, the researchers checked the participants’ hormone levels through saliva samples taken five times a day and three blood draws. They found that there was indeed a link between declining levels of melatonin at night and the onset of menopause. After six months, the women taking melatonin had significantly improved thyroid function, younger-acting gonadotropins (hormones essential to the endocrine system), and significantly reduced menopause-related depression.
Of course, melatonin’s effects on sleep are certainly relevant to menopausal women. The decline in melatonin that typically accompanies menopause can often lead to sleep disturbances. Reports of insomnia in women increase sharply in the postmenopausal demographic. One study recently found an association between sleep disorders in women of perimenopausal age. Other symptoms of menopause, such as night sweats, can disrupt sleep as well. Fortunately, melatonin can help address both issues. Melatonin helps your body adjust its circadian rhythms, helping it recognize when it should be resting and when it should be alert.
Another frustrating symptom of menopause can be weight gain. Melatonin may be able to help here as well, if it has the right partner. Another powerhouse you are likely familiar with, resveratrol, teamed up with melatonin for a study
published last year in the journal Menopause. Researchers imitated menopausal weight gain in female lab
rats by performing ovariectomies on them and feeding them high-sugar diets. The rats not only gained weight; their cholesterol and triglyceride levels shot up too. However, resveratrol and melatonin helped bring the numbers back down significantly. The researchers believe this combination may benefit postmenopausal women as well. And as beneficial as melatonin and resveratrol are individually,
it’s certainly worth exploring.
Menopause is often a significant reminder for women that they are aging. That often prompts them to begin worrying about their bone health, as osteoporosis seems to become a more real possibility. And indeed it is, as 30% of all post-menopausal women do have osteoporosis. And these women have a 40% chance of experiencing one or more fractures, which can have serious health consequences. Fortunately, if you’re using melatonin to help you address symptoms of menopause, it’s helping your bones as well. Melatonin is an essential hormone in the bone formation and resorption process. It increases the growth of cells called osteoblasts, which help build your bones, and increases expression of collagen and bone marker proteins. Melatonin also acts as an antioxidant, mopping up the free radicals that can damage bones.
The drop in melatonin and the sharp increase in osteoporosis risk that come with menopause suggest that the two may be related. One study found that post-menopausal women who performed nightshift work for at least 20 years had much higher risks of wrist and hip fractures than those who did not. The researchers speculated that the extreme disruption in circadian rhythms and melatonin production that come with working at night may be playing a significant role in this increased risk.
Studies with ovariectomized rats have shown that melatonin may be promising for rebuilding bone in humans. These rats showed decreases in bone thickness after ovariectomy that began to reverse after they received melatonin. In a human study, 18 perimenopausal women received either 3 mg of melatonin or a placebo every night for six months. While the results did not show a significant change in bone density, they did reveal a variation in the ratio between two bone turnover markers, one that promotes bone resorption, and another that promotes bone formation. Those taking the melatonin had closer to a 1:1 ratio of these two markers. This suggests that melatonin may help women avoid imbalances in the bone remodeling process that can lead to
bone loss.
Clearly, melatonin has a number of benefits for women, particularly those approaching menopausal age or those struggling with menopause’s effects. There are a number of natural sources of melatonin, and studies have shown that melatonin does have good bioavailability through food. Consuming foods rich in melatonin means you also get the benefit of the other vitamins and antioxidants contained in these foods, so consider food sources before you immediately try supplementation. Cabbage, onion, cucumber, asparagus, carrots, and ginger are all good sources. If you prefer fruit, try strawberries, kiwis, pineapple, and apples. You can also try tart cherry juice. Believe it or not, coffee, wine, and beer are also good sources of melatonin, but as these can interfere with your sleep, consuming them in excess or too close to bedtime can be counterproductive.
Melatonin is a powerful hormone that can be transformative for women struggling with symptoms of menopause or who want to reduce their risk of diseases such as osteoporosis. If you’re in your 40s or beyond, taking 3 mg of melatonin before bedtime can make an amazing difference in your health.
http://local12.com/m/news/features/top-stories/stories/Study-Heartburn-drugs-could-increase-heart-attack-risk-150283.shtml#.VYGlHVL3aJI
http://www.ncbi.nlm.nih.gov/pubmed/26060703
http://www.ncbi.nlm.nih.gov/pubmed/16399909
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676828/
http://www.ncbi.nlm.nih.gov/pubmed/22220591
http://www.omicsgroup.org/journals/alternative-options-to-manage-menopausal-symptoms-2167-065X.1000115.php?aid=24059
A Powerful Breast Cancer Prevention Diet Plan
A couple months ago, I introduced you to Elizabeth. Her twin sister had breast cancer, and she did all she could to avoid the same diagnosis. To date, she’s still cancer free. While our genes certainly contribute to our risk, they don’t tell the whole story. According to some estimates, 30-40% of all cancers can be prevented by lifestyle and dietary measures alone. In fact, researchers published a study in Nutrition Journal in 2004. In that study, they offered dietary suggestions that they claimed could contribute to a 60-70% decrease in breast, colorectal, and prostate cancers.
So just how should you eat to prevent breast cancer? You know the basics: more vegetables, less meat. Way less sugar. Choose whole grains over white flour. But you may not know the science behind some of these recommendations, or some of the specific items you should consider adding to your diet. Following these guidelines can help you increase your chances of never having to hear the word “cancer” from your doctor.
Let’s start with what cancer likes to eat: SUGAR. Dr. Otto Warburg, Nobel Laureate, discovered that cancer cells are dramatically different than normal, healthy cells in the way they fuel themselves. Malignant tumors use sugar to help them survive and thrive. So controlling your blood glucose levels with diet, exercise, and supplements can essentially starve cancer to death.
An animal study of human breast
cancer showed that tumors are sensitive
to blood glucose levels. Researchers injected 68 mice with a strain of breast cancer and fed them meals that caused high blood sugar, normal blood sugar, and low blood sugar. The lower the blood glucose, the greater the survival rate. After 70 days, only 8 of the 24 hyperglycemic mice had survived, but 19 of the 20 hypoglycemic mice were still living. Less sugar correlated with slower breast tumor growth.
We are all walking around with cancer cells in our bodies. Cancer cells derive their preferred nutrition from simple sugars. We can help keep them from growing by not feeding them. So if you have cancer or if you’re genetically predisposed to it, I recommend you eat less sugary fruits, favoring the low glycemic berries, and more vegetables. Eat vegetables from all colors of the rainbow1 but especially green, orange, and yellow ones. Cruciferous vegetables, including broccoli, Brussels sprouts, cauliflower, and cabbage are especially good choices because they contain diindolylmethane (DIM), a metabolite of indole-3-carbinol (I3C).2 Both I3C and DIM have been shown to prevent cancer cell proliferation, stop invasion of normal tissue by cancer cells, and inhibit angiogenesis (tumor growth).
You also want to consume little to
no refined sugar for the ultimate cancer prevention diet. I know that this is not always feasible, but it’s certainly something to strive for. If you do eat simple sugars, it’s best to eat them earlier in the day. That way, you can burn them off with activity rather than letting your body store them. This is also why it’s better to try to eat dinner on the early side, leaving as many hours as possible between when
you eat, when you go to bed, and when
you wake up. The better your glycemic
regulation, the less vulnerable you are to breast cancer and many chronic degenerative diseases.
Fortunately, following these guidelines to eat low glycemic foods like vegetables also can help you with another important eating habit for fighting cancer. That is getting enough fiber. Like I told Elizabeth, if you’re a woman under age 50, you should aim for 25-30 grams of fiber a day; if you’re older, you can get by with
21-25 grams.
Eating enough fiber is essential for having regular bowel movements, which is important for the prevention of breast cancer. According to a study published in Lancet by physicians Nicholas L. Petrakis and Eileen B. King of the University of California, “Women who have two or fewer bowel movements per week have four times the risk of breast disease (benign or malignant) as women who have one or more bowel movements per day.” Petrakis found that past researchers failed to identify constipation as a factor in the development of malignancies. He says, “We found that 5% of women having one bowel movement per day would have abnormal dysplastic cells, while 10% of women having fewer than one bowel movement a day would have this abnormality and 20% of women having two or fewer bowel movements per week would show these dysplastic changes in cell character of the breast fluid.”
In fact, Petrakis goes on to say, “We found that 70% of the women we tested had exogenous [foreign] chemicals in the breast fluid. We don’t know why they are there, but we do know that the breast cells are in contact with the bloodstream, which will contain foreign substances absorbed into the circulation system from the skin, lungs, and the gastrointestinal tract.” Clearly, it’s important to keep waste moving through and out of the body quickly.
In addition to eating plenty of vegetables, you can try flax to promote regularity. Flax is remarkable in that it contains a significant amount of lignans and polyphenols. Lignans are phytonutrients that have been shown to exhibit beneficial antioxidant properties. Flax can have a positive influence on cholesterol and also contains a good amount of alpha linolenic acid, which supports heart health and helps us to maintain healthy hair, skin, and nails. Flax seed inhibits the growth of human breast tumors3, and the plant lignin found in the seeds has been significantly associated with lowering breast cancer risk by 17%.4 Research confirms that the ground seeds have more benefit than the whole seeds. I recommend that you buy organic flax seeds whole, store them in the refrigerator, and grind them each day. However, I know this is labor-intensive. If you don’t have time for this, purchase ground flax and store it in the refrigerator.
Another small but powerful addition you can make to your diet is turmeric. This remarkable herb contains curcumin, which has been shown to have powerful antioxidant and anti-inflammatory properties. Curcumin actually inhibits the growth of breast cancer cells and triggers apoptosis (death of cancer cells).5 You can take turmeric in supplement form, but talk to your doctor before starting a turmeric regimen if you have been diagnosed with gallstones or have issues with your bile duct.
When you’re working to prevent cancer, you want to keep your immune system strong. Medicinal mushrooms such as Coriolus, Reishi, and Phellinus have been shown to have a remarkable effect on the immune system. Mushrooms are a nutritional source of small amounts of vitamin B12, selenium, and an array of trace minerals, depending on where they grow. Mushrooms also have an effect on cognition, oral health, chronic viral syndromes, and cancer risk.
Finally, a few more anti-cancer powerhouses are quercetin and resveratrol. Quercetin is an anti-oxidative flavonoid. Animal studies have shown that dietary administration of quercetin prevents chemically induced carcinogenesis.6 One study showed its efficacy in protecting healthy cells during treatment.7 You can find quercetin in a variety of fruits and vegetables, including red onions, kale, and watercress. Resveratrol, another powerhouse, is full of phytochemicals that have been reported to exert antiangiogenic and antioxidant properties.8 You’ll find it in red wine, grapes, and other dark blue fruits.
Hopefully you’re starting to see that you have lots of ways to prevent breast cancer—and that many of these options are delicious! Begin making dietary changes today that will help you enjoy a lifetime of health.
1 http://www.ncbi.nlm.nih.gov/pubmed/25845339
2 http://www.ncbi.nlm.nih.gov/pubmed/17317210
3 http://www.ncbi.nlm.nih.gov/pubmed/21138602
4 http://www.ncbi.nlm.nih.gov/pubmed/17374837
5 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4272549
6 http://www.ncbi.nlm.nih.gov/pubmed/25839119
7 http://www.ncbi.nlm.nih.gov/pubmed/25849845
8 http://www.ncbi.nlm.nih.gov/pubmed/25436977, http://cancerpreventionresearch.aacrjournals.org/content/2/5/409.short, http://www.ncbi.nlm.nih.gov/pubmed/25490889, http://www.ncbi.nlm.nih.gov/pubmed/25787773
Boost Energy Levels, Look Younger,
and Fight the Common Cold With Something Hiding in Your Freezer
What if you could take something out of your freezer, touch it to your skin, and experience improved mental health, rejuvenated energy, and even younger skin? Would you be interested?
You might think that this is impossible. But traditional Chinese medicine contains a wealth of knowledge that much of modern medicine is just beginning to appreciate. Some of its techniques involve various herbs or procedures that aren’t always readily accessible in the West. But when they are, I think it’s important to take note.
That’s why I like this technique so much. You have all the tools you need already, you can perform it in the comfort of your own home, and it really works. Not only can it help you feel better and look younger in general, it can even help you fight the common cold.
And all you need is an ice cube.
Traditional Chinese medicine discovered long ago that we all have a pressure point at the top of our necks. You’ll find it where the bottom ridge of your skull cap meets your neck. This pressure point is called Feng Fu, which translates to “wind mansion” in English. This pressure point was considered so important that the Chinese believed it was important to keep the wind off your neck to avoid getting sick. Walking through any large city in China during the winter, you will see almost everybody, men and women alike, wearing a scarf or wrap around their neck.
Stimulating this pressure point with ice can trigger your body to function at its best. In addition to the benefits listed above, you may experience better sleep, reduced PMS symptoms, better digestion, reduced thyroid issues, and a reduced risk of cardiovascular and lung disease. It can even help with headaches and toothaches.
To use this incredible technique, all you need to do is lie down on your stomach and put an ice cube on the Feng Fu pressure point. Remain in that position for 20 minutes. Try to repeat the process in the morning on an empty stomach and at night before you go to sleep. My 75-year-old Chinese medicine teacher used to recommend doing this for 30 consecutive days, preferably in the summer months. It’s a bit of a time commitment but worth it. This is an easy, practically free way to improve your health and your skin from the inside out.
I have to admit that in general, I’m not a fan of random topical ice use, other than for injuries. But it’s not because it doesn’t work. It’s because I’m somebody who does not like intense cold. However, in this case, the ice does stimulate. And it can work wonders on your health – for free.
http://americanoverlook.com/she-put-an-ice-cube-on-the-nape-of-her-neck-every-day-for-a-month-what-happened-to-her-omg/54871.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727573/
Nutrition Detective
When a Nail Fungus Could Be Something Far More Deadly
One of the best ways to increase the likelihood of surviving cancer is to detect it early. Treating cancer as soon as you see signs is essential. Even a few days can make a difference in some cases. But what if you actually see the cancer and assume it’s something else? That mistake can be deadly – and that’s what almost happened to Melanie Williams.
Melanie is a young woman living in England who noticed one day that she had a black mark under her thumb. She thought it might be a wart or a nail fungus, but it grew quickly, so she decided to have it checked out. That decision saved her life.
The black mark wasn’t nail fungus or a wart. It was melanoma. And while it hadn’t spread yet, Melanie still had to have part of her thumb amputated to ensure the cancer didn’t end up anywhere else. She’s been sharing her story ever since to raise awareness.
Melanoma kills approximately 9,000 people in the U.S. every year. But it’s very treatable – if you catch it in time. That’s why it’s so important to check your skin regularly for changes. And check everywhere, not just the parts of your body that get the most sun. That’s because melanoma isn’t always caused by the sun – and it often appears in places that never see the sun. So make sure you look at your scalp, your palms, the soles of your feet, and your nails. If you usually wear nail polish, go polish- free occasionally so you can get a good look at what’s going on underneath. Melanoma under a nail typically looks like a brown or black streak, like it did for Melanie.
You’ve probably heard the ABCDEs of melanoma before, but they’re worth repeating. Get checked if you have a mole that is asymmetrical, has an irregular border, varies in color, has a diameter greater than 6 mm (about the size of a pencil eraser), or is evolving. Any time you notice something changing on your skin, it’s worth having a doctor take a look.
And I can’t stress this enough: wear sunscreen (preferably one that includes a significant amount of a physical block, such as zinc). Early detection is so important to cancer survival, but preventing it is even better. According to the U.S. Centers for Disease Control and Prevention, over 90% of melanoma cases are related to UV radiation exposure from the sun. Don’t take risks with your health. Protect yourself by keeping your skin covered as much as possible, both with clothing and a broad-spectrum sunscreen. When an amputated thumb is a best-case scenario, you know melanoma is something you don’t want to take any chances with.
http://www.cbsnews.com/news/melanoma-can-look-like-nail-fungus-womans-facebook-warning-goes-viral/.
LETTERS
Q: Does strontium really make a difference? Are the increases in BMD with strontium usage real or artificial? Do we need to use strontium ranelate or would strontium citrate work also? Thank you for your attention to this very important matter. — Randye W., PhD, New York, NY
Dear Randye,
Your question is a very good one. I have to say that when I was first introduced to strontium about 10 years ago,
I was very skeptical. I had read the research on strontium ranelate and was told by a friend of mine, a PhD osteoporosis researcher, that he thought at the 680 mg of strontium ranelate that was being used in Europe, we would ultimately hear of associated side effects. And we have.
I remember having a conversation with Dr. Nan about strontium and its safety. She was the one who really opened my eyes to strontium citrate. Over time, we have learned that the citrate form seems easier on the body to tolerate and efficacious for those who have been told that they have osteopenia or osteoporosis.
Having said all this, there are other good options to improve bone density. For example, check your vitamin D3 status and target it between 50-75 ng/ml. Use green vegetables generously — both raw and steamed. Consider a small amount of a calcium supplement (500 mg daily max). Many women report liking Phytotherapy Rx Calcium Liquid Softgel, which you can order online. Just one daily could slowly make a bit of a difference.
And lastly, but certainly not least – make sure your digestion is in order. A teacher I had 30 years ago had a mantra, “You are what you digest, not what you eat.” In Chinese Medicine we believe that bone health comes from a strong digestion and good kidney/adrenal function. So, improving the digestion, exercise and stress management are all important in keeping our bones healthy. One of my favorite supplements for improving digestion is Integrative Digestive Formula (800-791-3395).
So, is strontium important? It’s hard to know emphatically because we have not seen any long-term studies. The only way to really know if it is going to impact your bones is to try it for 6-12 months and retest. Some women report remarkably good results by using Ultimate Bone Support (800-791-3395) for a couple of months and then rotating it with a calcium supplement and extra vitamin D.
Q: I have had lichen sclerosis for
22 years and would appreciate any information on how to treat it. Is there any diet that would help? I’ve been seeing a GYN doctor who has me on Mometasone Furoate Ointment USP 0.1%, which I use when it flares up. — Shirley A., Sloughhouse, CA
Dear Shirley,
Generally, there is no diet that will necessarily make it better once it’s acute. But following a basic non-inflammatory diet – avoiding processed foods, excess gluten, and sugar – will keep you less susceptible to flare ups.
Please discuss with your gynecologist the possibility of topical Estriol cream. This is a compounded bio-identical estrogen cream that when used intermittently can help break up a cycle and recurrence.