Acidity, Hormones and Weight loss

For many women, weight loss can be challenging and although it is common knowledge to eat less and exercise more, what do you do when this formula simply doesn’t work?

Leading Australian naturopath Narelle Stegehuis understands the importance of getting to the cause. 

"It’s important to remember that although the elements of this traditional weight loss formula are justified, many others such as acidosis and hormonal factors are often overlooked", say's Narelle.

With the typical western diet high in animal proteins and processed foods, acidosis is not uncommon, and imbalance in your bodies pH can lead to a range of unpleasant symptoms including stubborn abdominal fat.

Acidosis or heightened acidity can cause symptoms such as fatigue, weight gain, aches and pains, bloating, digestive problems, hot flashes and mood changes. It has also been associated with health conditions such as Poly Cystic Ovarian Disorder, endometriosis, thyroid imbalance and unexplained infertility. 

What Causes Acidity?

Acidity is primarily caused by the breakdown of food. When foods such as those mentioned above are broken down, they raise the pH in our body slightly, creating acidity, while whole foods, fruits and vegetables create alkalinity.

For many this unfortunately means that our diet has become 30 times more acidic.1,2 This is because 100 years ago, a typical diet contained more vegetables and fibre but less processed foods and soft drinks. This means the ratio of potassium to sodium has changed from 10:1 back then to 1:3 now. 

Top 5 Acidity Triggers

• Poor diet and excessive anaerobic exercise

• Excessive dieting and fasting

• Inflammation

• Health conditions such as PCOS, Diabetes or endometriosis

• Stress 

The Impact of Acidity

Over acidity has many impacts upon the body, due to its influence on the cell. Firstly, under healthy conditions, the nucleus (centre) of the cell is slightly acidic but the surrounding area is alkaline. This difference in pH creates an electrical current which allows nutrients to pass into the cell nucleus and toxins to be pumped out of it.

However, if there is little or no difference in acidity between cell nucleus and environment, there will be a reduced electrical current between the two and consequently less influx of nutrients and less elimination of toxins. This affects your cell’s metabolism.

Let’s have a look at the various areas it can impact on.

What are the effects of acidity on:

• Stress hormones

An increase in acidity increases production of the stress hormone cortisol in your adrenals2,3,5.

Cortisol activates the production of inflammatory hormones such as Interferon gamma, leading to a state of (chronic) low grade inflammation symptomatic of unexplained aches and pains or fatigue.2 Inflammation puts your body in an energy-storing rather than energy-expending mode, making it easier to put on weight and harder to lose it.

Acidosis induced cortisol excess also influences tryptophan (a naturally produced mood enhancing protein). This potentially contributes to lower moods or depression.2

• Glucose metabolism

Chronically high levels of cortisol reduce insulin sensitivity and glucose uptake by the cells, and increase fatty tissue around the stomach.2,5,6,7,8 This can make conditions such as Poly Cystic Ovarian Disorder, or other hormonal imbalances worse.

• Leptin

Leptin is a hormone that regulates your satiety. The lower the leptin levels are, the hungrier you feel.

Acidosis reduces leptin concentration through a negative link with cortisol: the higher the cortisol levels, the lower the leptin levels. Studies have shown that a diet high in protein (acidic) is associated with significantly lower leptin levels than a diet high in fruit and vegetables (alkalizing).2

• Energy production

Acidity blocks energy production in the little powerhouses in your cell nucleus called mitochondria.2 This impairs on the influx of nutrients into the cells slowing your metabolism.

• Thyroid hormones

Chronic acidity decreases T3 and T4 levels but significantly increases TSH levels. This can cause mild hypothyroidism.3,4,5

• Bone health

Acidosis draws calcium from your bones, because calcium is alkalizing. If the pH in your blood increases due to an acidic diet, your body will mobilize calcium from the stores in your bones to alkalize it to reduce its harmful potential. It is your body’s way of trying to maintain equilibrium no matter what cost. This not only leads to an increased risk of osteoporosis as calcium is drawn out of the blood, but also to a higher risk on calcium deposits in the kidneys and gall bladder.3,5 

How does this affect your weight?

1. Causes hormonal imbalance

Increased levels of insulin, combined with elevated levels of cortisol, put your body in an energy saving mode. This slows down your metabolism and encourages your body to store fatty tissue, especially, but not exclusively, around the tummy area. Ironically, this fatty tissue is not just dead storage, but starts to act as a gland itself and secretes even more cortisol, insulin and inflammatory mediators. This perpetuates the cycle of unexplained weight gain.

2. Slows Your Metabolism

Your thyroid regulates your metabolism. Acidosis can trigger low thyroid function and a slow metabolism, once again putting you in energy-saving rather than energy-expending mode. Elevated cortisol levels further impact on this, because they do impair the conversion of (largely inactive) thyroid hormone T4 into the (more active) T3. This means there are less active thyroid hormones available for your body to use, slowing your metabolism even further.

3. Increases Cravings and Appetite

With low leptin levels you feel hungry more often, so it is likely that your energy intake through food will be higher. Often you’ll be tempted to choose energy dense foods such as sweets, chocolate, biscuits, or a soft drink to give you that quick boost of energy. Unfortunately, when your body is acidic, your body has no option but to store it for future use: as body fat! 

What can you do about this?

For many women, restoring balance is the first step to feeling great and getting on top of their health. It also means they can manage chronic illness or unexplained infertility more effectively as in the case of Michelle Curmi from Melbourne Australia. Once Michelle discovered the cause of her imbalance she fell pregnant after years of trying with PCOS and endometriosis.

You can read Michelle's story at http://www.massattack.com.au/successMichelle.html

Regular exercising and relaxing help reduce acidity in your body, however the most obvious step is to change your diet. Include more alkalizing fruits and vegetables, and reduce the intake of acidic grains, meats, sugars and soft drinks. It is also important to adjust your diet to balance your hormones, especially if acidosis has created imbalances.

Alkalizing combinations containing magnesium, potassium or calcium can help improve the acid-alkaline balance, although they should be used with the guidance of a practitioner.

Remember, your body may need support to recover from the impact of all this acidity. Although it has an amazing capacity to correct itself, sometimes it needs a helping hand. Medicinal herbs and nutritional support to switch your metabolism from energy-saving to energy-expending mode and gently support natural hormonal balance are also recommended. 

How can you measure if you are acidic?

If you are concerned about your pH levels, or simply want to monitor them to ensure you do remain within the optimal ranges, you can check this yourself. There is an easy test that you can do at home, to test the pH of urine or saliva, but other body fluids can also be tested. The kit contains a booklet that lists the ideal pH range of various body fluids.

If you are interested in this test kit, or want to talk to one of our practitioners about acidity and what we can do to help you, please contact our clinic on 1300 133 536.

Narelle Stegehuis, is a practicing medical herbalist and naturopath specializing in restorative endocrinology for women, with over 14 years clinical experience. She is both an accomplished writer, editor and technical training advisor for the media. A recipient of the Australian Naturopathic Excellence Award, Narelle adopts an integrated approach of both medical science and traditional complementary health care principles and can be contacted at www.massattack.com.au



References
1. Schwalfenberg G, “The Alkaline Diet: is there evidence that an alkaline pH diet benefits health? – Journal of Environmental and Public Health, Vol 2012, Article 727630
2. Forrest Robey I, “Examining the relationship between diet-induced acidosis and cancer” – Nutrition & Metabolism, 2012, 9:72
3. Wiederkehr M, Krapf R, “Metabolic and endocrine effects of metabolic acidosis in humans” – Swiss Med Weekly, 2001;131:127-132
4. Brungger M, Hulter N, Krapf R, “Effect of chronic metabolic acidosis on thyroid hormone homeostasis in humans” – American Journal of Physiology – Renal Physiology, May 1, 1997, vol 272, no 5, p F648-F653
5. Mitch WE, “Metabolic and clinical consequences of metabolic acidosis” – Journal of Nephrology, 2006, March-April; 19 suppl 9:S70-5
6. DeFronzo Ra, Beckles AD, “Glucose intolerance following chronic metabolic acidosis in man” – American Journal of Physiology – Gastrointestinal and Liver Physiology, 1979 April, vol 236, no 4, G328-G334
7. Souto G, Donapetry C et all, “Metabolic acidosis-induced insulin resistance and cardiovascular risk” - Metabolic syndrome and related disorders, August 2011, 9(4):247-253
8. Alemany M, “Do the interactions between glucocorticoids and sex hormones regulate the development of metabolic syndrome?” – Frontiers in Endocrinology, Feb 2012, vol 3, article 27.

Osteoporosis: Calcium Deficiency or Excess?

Osteoporosis is the most widely recognized disease connected with calcium and affects over 15 million people in the USA alone. But did you know that both too little and too much calcium can make your bones fragile? A recent study by the Mayo clinic showed that extra calcium supplementation tripled the risk of non-spinal fractures in women already suffering from osteoporosis.¹ This confirms findings of previous studies that calcium supplementation can increase the risk of hip fractures.⁸ How can this be?

Osteoporosis can be classified into two categories: type I and type II.

Type I Osteoporosis

Type I osteoporosis is the classical type associated with calcium deficiency. It occurs in people with a fast metabolism. An overactive thyroid gland causes the body to partially lose its ability to retain calcium and magnesium. At the same time, activity of the parathyroid gland slows down because thyroid and parathyroid glands are each other’s antagonists². With decreased parathyroid function, cells that normally produce hard bone (osteoblasts) become inactive. Less calcium and magnesium are absorbed into the bone while more is excreted through the kidneys. As a result, bones become deficient in calcium and magnesium, grow brittle and easily break.^1,2 People who suffer from this type of osteoporosis benefit from extra calcium supplementation.

Type II Osteoporosis

People with a slow metabolism, on the other hand, do not benefit from calcium supplementation at all. In fact, the opposite: it makes the problem worse. In their case, a sluggish thyroid triggers increases activity of the parathyroid gland^2,3. This leads to more absorption and retention of calcium, while at the same time increasing the number of cells that break down bones (osteoblasts).^5,6 This allows calcium to be drawn from the bone, weakening the bones. Since the calcium can’t be reabsorbed into the bone due to increased osteoblast activity, the body deposits it in soft tissue. This can result in gall stones, kidney stones, stiffness in joints due to calcium deposits, increased arterial plaque formation^1,8 and dry skin. In those cases calcium supplementation will not solve the problem. In fact, it will make it worse.^1,2,8

Osteoporosis due to insulin resistance

Calcium bone loss can also be the result of an underlying metabolic problem. For instance, people with adult onset diabetes or insulin resistance have an increased insulin production. The pancreas can only release insulin when there is enough calcium available.^4,7 To make sure enough calcium is available, the body starts to retain calcium by reabsorbing it in the kidneys, while at the same time the parathyroid also steps up its activity to withdraw calcium stored in the bones. In summary, calcium is stopped from being excreted through the kidneys, and is withdrawn from its storage in bones, to meet the increased demand by the pancreas to produce insulin. Any calcium that is not used for insulin production will not be reabsorbed into the bones due to osteoblast acivity but stored elsewhere, once again not only leading to gall stones, kidney stones etc but also to osteoporosis.¹

How to test?

So how do you know if you should or shouldn’t be taking extra calcium to prevent osteoporosis? A blood test is not useful, because the body will do its utmost to keep levels in the blood the same – either by storing excessive levels in the tissue if levels in blood become too high or withdrawing it from the bones if levels in the blood become too low (homeostasis). It is only when stores in bones are depleted or when the body runs out of tissue to deposit it, that blood levels will start to fluctuate, but by then it is far too late.

Hair Mineral Analysis is more effective way to asses storage levels of calcium. Hair is the second most metabolically active tissue and it provides a reliable record of metabolic activity during its period of growth. The first 4 cm closest to the scalp can provide a good indication of nutrient exposure over the previous 8 – 16 weeks. Mineral deficiencies or excesses can indicate a possible deficiency, excess or bio-unavailability of one or more minerals within the body.

If you are interested in getting a hair mineral analysis done, please contact our clinic on 1300 133 536 or visit our website at:

https://www.massattack.com.au/contactUs.html

References:

1.     Dr D.L Watts, “Trace elements and other essential nutrients” – 6^th Writer’s B-L-O-C-K, USA 2010, p 52-58

2.     Tortora & Grabrowski, “Principles of anatomy and physiology” 9^th edition, p 581-587 – Biological Sciences Text Books, 2000

3.     Tarrage Lopez PJ et all, “Osteoporosis in patients with subclinical hypothyroidism” – Clin Cases Mineral Bone Metabolism, 2011 Sep;8(3):44-8

4.     Curry DL, Bennett LL, Grodsky GM: Requirement for calcium ion in insulin secretion by the perfused rat pancreas. Am J Physiol214 :174–178,1968

5.     Nagata Mutsuko et all, “Subclinical hypothyroidism is related to lower heel QUS in postmenopausal women” – Endocrine Journal, 2007, vol. 54, n^o4, pp. 625-630

6.     Bertoli A, Fusco A, Andreoli A, Magnani A, Tulli A, Lauro D, de Lorenzo A, “Effect of Subclinical Hypothyroidism and Obesity on Whole-Body and Regional Bone Mineral Content” - Horm Res 2002;57:79–84

7.     L. Bent-Hansen, K. Capito, C.J. Hedeskov, “The effect of calcium on somatostatin inhibition of insulin release and cyclic AMP production in mouse pancreatic islets” - Biochimica et Biophysica Acta (BBA) - General Subjects Volume 585, Issue 2, 12 June 1979, Pages 240–249

8.     Reid IR, Bolland MJ, Grey A, “Effect of calcium supplementation on hip fractures” – Osteoporosis Int (2008) 19:1119-1123          

Candida, Diet and the Hormone Connection

Candida, diet and lifestyle habits all trigger hormonal changes in women that are linked to weight gain, especially around the middle.

This fat can be difficult to budge, often leaving you feeling not only tired and bloated, but frustrated and depleted.

One of the main hormes at play is estrogen. Estrogen excess can be caused by hormone disruptors - (industrial chemicals found in cleaning products, foods and make up).

Estrogen excess can trigger candida outbreaks, which not only cause digestive disturbances, but are one of the leading causes of hormonal imbalance within women.

Studies Show that...

A comparative study found a trend toward higher faecal levels of Lactobacillus sp in pre-menopausal women, whilst post-menopausal women showed higher levels of fungi and yeast. The most concerning trend was found in breast cancer patients, found to have higher levels of E. coli, Bacteroide sp. and Clostridium sp., than both pre- and post-menopausal controls.¹

Thrush is a common condition...

An estimated 75% of all women will develop a yeast infection during their lifetime and 90% of these infections are caused by Candida albicans. Three main theories exist for recurrent thrush:

• Chronic systemic infection & hormone imbalance
  
• Reinfection from a sexual partner
• Poor immune system

Estrogen, HRT, and Brith Control ...?

Does estrogen, HRT and the birth control pill trigger thrush? Yes, researchers find that oestrogen stimulates mature epithelial cells lining the vagina to produce glycogen - a favourable substrate for the growth and promotion of C. albicans.³

The great news is, if you are suffering from thrush, or the symptoms of thrush, we can help.

To read about the symptoms of thrush or for more information, click here

References

1. Perisic DV, Dokic M, Kovacevic G. The role of prebiotics and probiotics in female health. Arch Gastroenterohepatol 2003; 22(3-4) 79-83.
2. Nirjesy P. Chronic Vulvovaginal Candidiasis. Am Fam Physician. 2001;63(4): 697-702.
3. Dennerstein GJ, Ellis DH. Oestrogen, glycogen and vaginal candidiasis. Aus N Z J Obstet Gynaecol 2001; 41(3): 326-8.

How to lose Menopause Belly Fat

For some women menopause may be easy, while others struggle with unpleasant symptoms such as belly fat, hot flushes, insomnia and mood changes. The biggest problem for most women during menopause is the bulging belly that looks like you are six months pregnant!

The problem most women faced with weight gain around the middle is that often conventional diets to lose belly fat during menopause fail and even doing a million sit ups won’t budge it.

So let’s explore why belly fat during menopause is so difficult to lose:

1. Growth hormone levels decline

Losing deep sleep due to insomnia during menopause decreases growth hormone levels. Growth hormone is a protein that helps regulate your body's proportions of fat and muscle. With less growth hormone, you reduce your ability to lose fat and grow muscle, slowing your metabolism and causing belly fat.

2. Oestrogen imbalance during menopause causes belly fat

Oestrogen casues belly fat during menopause firstly by increasing your appetite and secondly as oestrogen levels decrease your body looks for other places to get needed estrogen. Fat cells in your body can produce estrogen, so your body works harder to convert calories into fat to increase estrogen levels which causes belly fat and makes weight loss impossible.

3. Progesterone deficiency and belly fat during menopause

During menopause, progesterone levels decrease causing water retention, bloating and belly fat.

4. Testosterone deficiency and belly fat during menopause

Testosterone levels decline during menopause causing weight gain. Testosterone helps your body to create lean muscle mass and muscle cells burn more calories than fat cells do. This increases your metabolism making weight loss easier. In menopause, levels of testosterone drop resulting in the loss of this muscle slowing down your metabolism causing belly fat.

5. Leptin and belly fat during menopause.

Leptin, affects body weight and is secreted primarily by fat cells. Sleep loss and insomnia during menopause decreases leptin and tells the body there is a calorie shortage and promotes hunger. Low leptin levels will make weight loss difficult and can lead to a consistent increase in belly fat.

6. Gherlin and belly fat during menopause

Secreted by the stomach Ghrelin stimulates cravings and appetite and a lack of sleep or insomnia during menopause stimulates its release in higher amounts triggering belly fat.

7. Androgens and belly fat during menopause

Androgens cause weight gain around your mid section and belly fat. This is why it's called the "middle age spread".

8. Insulin Imbalance and belly fat during menopause

During menopause, your body may not be able to metabolise carbohydrates as well, which can lead to an increased storage of fats and higher levels of blood sugar. Excess blood sugar can cause insulin resistance and is directly linked to belly fat.

Is Your belly Fat caused by hormones? Find out now with my FREE online test.

Does it seem that your fat cells have a mind of their own?

Some of us just need to think cake for the scales to start spinning those numbers skyward bound. Believe it or not, fat does play an important role in our overall health. It is found in the lining of our cells, it cushions important organs and is the starting block to produce many hormones that our body needs in order to function properly. As with so many other things, fat consumption is all about balance and knowing how to achieve this balance will help towards maintaining a healthy body and mind.

Fat is an important source of energy and way back when the winter months prevented us from hunting for food, our fat stores provided our body with energy needed to survive. Thankfully, the supermarket has replaced the hunting ground and all we need to do is pop down the road to stock up on food for the week. With ever increasing demands on our time, exercise often gets overlooked and those fat stores keep growing, and in turn, so does our waistline and the health concerns that comes with this.

Having too much fat can interfere with your body’s ability to metabolise sugars, contributing to weight gain and predisposing you to Insulin Resistance, Metabolic Syndrome and Type II Diabetes. It can also increase the likelihood of reproductive problems. Excess fat, especially abdominal fat, is like an oestrogen factory and can lead to oestrogen dominant conditions such as heavy bleeding, irregular or longer periods, PMS, fibroids or endometriosis. On the other hand, too little fat can cause its own problems such as loss of menstrual periods and infertility.

Fat cells can only hold so much and when this quota has been reached, cells in fat tissue mature to allow for extra fat storage. This process continues as long as excess fat is present and maximum cell volume has been reached. When fat is released from the cell and the cell is not needed any longer, it shrinks and will either be put on hold in case it is needed in the future or it will die.

Changes in body shape around menopause are largely due to the deposition of abdominal fat. A decline in oestrogen levels seems to be directly related to an increase in central abdominal fat stores, among other common menopausal symptoms, and this may be the body’s way of trying to produce more oestrogen to balance the hormonal picture.

For some women, cutting calories and increasing physical exercise will kick start weight loss but for others, it’s not that simple. Other factors need to be taken into consideration before the body starts to release fat stores.

1. Address hormonal imbalances: this will ultimately dictate how your body is utilising the food you are consuming and oversees what is used as energy and what is stored as fat. If you are experiencing problems with your menstrual cycle such as heavy or painful bleeding, an irregular cycle, continuous discharge or infertility, you could have an underlying hormonal imbalance. Your MassAttack program will identify your individual areas of imbalance and provide you with the tools needed to correct these.
2. Reduce stress: apart from comfort eating when we’re stressed, elevated levels of stress hormones can slow metabolism, disrupt blood sugar regulation contributing to cravings, mood swings and energy slumps and favours abdominal fat deposition.
3. Combat cravings: stabilising blood sugar levels through regular intake of protein based foods and snacks can help as can nutrients such as Chromium, Lipoic Acid and the herb Gymnema.
4. Dietary modification: regardless of whether there is an underlying hormonal issue, eating smaller, healthy meals while increasing energy output will be a necessity for shifting extra weight.
5. Develop an exercise plan you can stick to: this is an integral part to any weight loss strategy and should include cardio activities (aerobics, running/jogging & cycling/spinning), strengthening exercises (yoga or pilates) and resistance training (e.g. weights) to increase muscle mass. Increasing muscle mass will also increase your metabolic rate.
6. Clean out your fridge and cupboards: remove temptation and get rid of the fatty, processed foods that seem so handy when we are in a rush. Eating healthy doesn’t have to take hours preparation. Keep sliced veggies in air tight containers in the fridge so they are ready when you are. It only takes a few minutes to throw together a stir-fry, salad or an omelette. Cut up carrot or celery sticks to dip into hummus or mashed avocado and keep a mix of nuts and seeds handy for a quick snack
7. Don’t overfill your plate: it’s much harder to stop eating when there is food still on your plate so start with a smaller portion and listen to when your body tells you it’s had enough. Keep an eye on the size of your plate or bowl too as this will influence how much food you serve
8. Eat slowly and without distraction: we are more likely to hear the full signals our brain is sending if we are not glued to the T.V., reading a magazine or eating lunch at our desk in front of the computer. Concentrate on what you are eating and allow enough time for your food to digest properly. Enjoy the experience.

Rather than cutting out fat altogether, focus needs to be placed on correcting those areas that are contributing to stubborn weight gain. Looking at what’s going on hormonally is a good place to start as this is a major factor that is often overlooked. Clean out your unhealthy thoughts and habits and replace them with positive, goal orientated steps to get you motivated and on the path to good health. Just think of how much better you will feel…

Spring Detox time!

As the weather starts to warm up and the cherry blossom starts to appear (although I have noticed some sneaky ones in bloom already!), our thoughts turn to summer and how on earth we will squeeze into those dreaded bathers. Now is the perfect time to focus on your health to get you looking and feeling fit for summer. It’s a beautiful time of year so make the most of it and enjoy yourself!

The main player: When most of us think Detox, we think of the liver. This is one of our most important organs as most things we consume will pass through the liver for processing. The excesses of modern living can put a strain on the body as a whole so it’s no surprise that liver function can be compromised with the ongoing work load that it has.

Symptoms of a compromised liver include:

• Menstrual irregularities: due to an oestrogen dominant environment that the liver can’t process efficiently. Oestrogen dominance is seen in conditions such as PMS, Fibroids and Endometriosis
• Weight gain: due to hormonal imbalance and sub-optimal digestion
• Fatigue
• Headaches
• Irritability
• Muscle aches and pains
• Digestive upsets
• Nausea
• Reduced or non existent morning appetite
• Poor sleep
  

Following are some easy Spring Detox tips to give your liver a helping hand and to get you on the road to good health:

• Spring clean your fridge and cupboards. Eliminate refined carbs and processed foods containing trans fats, additives and preservatives. Apart from having the potential to be toxic to the system, these foods can really disrupt digestion
• Eat more raw, fresh foods including fruit and vegetables, wholegrains, beans, legumes
  Include moderate exercise 3-4 times a week
• Drink at least 6-8 glasses of water per day. I know you probably hear this all the time but this is a reflection of how important it is. Our bodies are 2/3 water and it is essential to many body processes. Not only will it help you remain hydrated, it will also help eliminate toxins
• Start your day with the juice of ½ lemon in warm water. This is a fantastic way to cleanse your system and will get your day off to a fresh start
• Increase your intake of bitter foods – endive, chicory, silverbeet, radicchio, outer leaves of cos lettuce, dandelion root, and grapefruit. These foods stimulate the liver by increasing bile flow, which will assist in removing those substances that your liver breaks down.
• Limit chicken and meat intake to 1-2 times per week. Synthetic hormones used to farm these animals can interfere with our own hormonal system, adding to an already oestrogen dominant environment and contributing to weight gain and menstrual irregularities
• Have a break from wheat and dairy to give your digestive system a much needed break
• Ensure you are getting adequate amounts of fibre in your diet to assist regular bowel function. This will help bind toxins and hormones to get them ready for elimination
• Limit alcohol consumption. In order to prevent liver damage, it is recommended to have no more than 2 standard drinks a day. 2-4 drinks per day are thought to be a hazard and 4+ drinks per day are thought to be harmful.[1] If weight loss is a priority, the extra calories alcohol provides should be further reduced to a maximum of 3-5 drinks per week
• Reduce your coffee intake. Try herbal tea instead
• Reduce your exposure environmental toxins where possible. Buy green/environmentally friendly cleaning and beauty products, reduce exposure to pesticides and plastics (glad wrap, plastic drinking bottles, plastic food containers)
• Put some fresh flowers in the house or office to remind you of the new beginning that Spring brings and work towards turning over a new leaf

* It’s important to mention that a “healing crisis” may occur when beginning a Detox. This happens when you start to feel worse before feeling better and symptoms such as headaches, lethargy, digestive upsets and moodiness are not uncommon. This is a normal reaction to change and usually passes within a few days. Please also keep in mind that it is important to contact your health care practitioner before commencing a specific Detox program to make sure it is well suited to your needs.

The road to Bikiniville may not be a constant downhill slope but by adopting some healthy, positive changes today, you can start to get your body geared up for the summer months ahead. With the warmer weather fast approaching, now is the time to take control of your health and show yourself you can do it. You’ll be sparkling, inside and out!

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

[1] Ruth Trickey, (2003) “Women, Hormones & the Menstrual Cycle”, Allen & Unwin NSW, pg 384

Feeling tired and sluggish?

Our lives are so hectic these days that it really is difficult to find harmonious balance in our daily living. Commitments are many and varied and it seems more often than not, work and family get more of our time than we do. With not nearly enough time in the day to get everything done, we push ourselves to do a million and one things and in the mean time, rarely spare a thought for our own needs. It’s not hard to understand why imbalances occur and the thyroid gland is a main area that is often affected. Weight gain and lethargy are common symptoms of an underactive thyroid but this can just be the tip of the iceberg.

The thyroid gland is a major endocrine gland in the body and is located in the neck, around the same area as the Adams apple. It is a major regulatory gland and is responsible for metabolism, energy and heat production and also communicates with other major hormonal systems in the body. The thyroid, reproductive and nervous systems are closely linked and it is estimated that approximately 10% of the population have a thyroid imbalance diagnosed by abnormal blood test results[1].

Common symptoms seen with an underactive thyroid can include:

• Stubborn weight gain
• Slow metabolic rate
• Continuous fatigue
• Muscle cramps & tremble
• Cold intolerance
• Dry skin
• Hair loss
• Depression
• Mental slowness
• Menstrual irregularities
• Infertility and miscarriage
• Low blood pressure
• Constipation

Medical causes of hypothyroidism include surgery and radioactive iodine treatment. The lesser known contributing factors of poor thyroid function are closely related to an overstimulated immune system (Hashimoto’s thyroiditis), compromised adrenal function (which also features heavily with weight gain, insulin resistance and nutritional deficiencies) and the effects of stress within the body, called oxidative stress. This initiates the production of free radicals, which has the potential to damage thyroid tissue. As the thyroid tries to compensate for this damaged tissue, it can become inflamed and a goitre may develop. Post partum hypothyroidism is yet another contributing factor, which may be brought on by an immune disorder, traumatic birth or excessive blood loss during labour.

Nutritional deficiencies also contribute to poor thyroid function. Selenium, along with zinc, are necessary to activate thyroid hormone and also important to control oxidative stress. Due to poor farming practices, our soil has become selenium deficient, which affects the level of this mineral in our food[2]. Iodine is the central component of thyroid hormone and a deficiency of this mineral is one of the leading causes of hypothyroidism world wide[3]. Reasons for this are believed to be due to reduced use of iodised salt in food manufacture and from the replacement of iodine containing sanitisers for chlorine based chemicals in the dairy industry[4].

So what can be done to treat an underactive thyroid? A blood test for thyroid function may be necessary to identify the level of imbalance of TSH, T3 and T4 and if autoimmunity is present. This will show up as a positive thyroid antibody reading. Thyroid hormone replacement is a common first line of defence but often exacerbates stubborn weight gain regardless of the amount of exercise undertaken or how healthy one’s diet is. Weight will often increase from eating less and doing more! Even if your levels come back “within normal range” your thyroid may still need support.

Naturally, other factors to consider are:

• Stress reduction: hit the gym, try some deep breathing exercises or join a yoga class. Not only will this support your thyroid, it will also help with weight loss, oxygenation and elimination of toxins
• Reduce oxidative damage: stop smoking, moderate your alcohol intake, eliminate trans and saturated fats from your diet, include moderate exercise
• Herbal treatment: herbs such as Withania, Bladderwrack, Bacopa and Coleus can all be effective in supporting thyroid function
• Avoid yo-yo dieting: this will further slow your metabolism contributing to weight gain. Make sure you eat small but regular meals throughout the day, concentrating on good sources of protein
• Limit goitrogens: these are foods that can interfere with thyroid hormone production and include broccoli, cauliflower, spinach, cabbage, brussel sprouts and soy products. Limit but DON’T eliminate
• Antioxidants: include goji berries, dark skinned berries, fresh fruit and vegetables
  Warming herbs: such as ginger and chilli help the body burn energy for heat production and increases the metabolic rate. Add these to your cooking or grate fresh ginger and drink as a tea
• Selenium: found in foods such as brazil nuts, vegetables, wholegrains, meat and seafood. Selenium is toxic in high doses so if using a supplement, do not exceed a daily dose above 100mcg
• Iodine: good sources include sea salt and seaweed

With thyroid function having a strong link in many areas of general health and well-being, it is important that this area that receives sufficient support and nourishment.

Emma Scasni is a qualified naturopath at MassAttack Health Clinic and has a keen interest in women’s health. Emma is passionate about all aspects of natural health and is happy to offer support and advice to new and existing MassAttack members. MassAttack specializes in natural treatment programs for women with hormonal imbalances such as PCOS, Fibroids, Endometriosis & thyroid imbalance. Narelle Stegehuis, CEO of MassAttack, is the recipient of the Australian Naturopathic Excellence Award 2006 and can be contacted at narelle@massattack.com.au

[1] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 4
[2] http://www.usyd.edu.au/su/agric/acpa/people/budi/selenium.htm
[3] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 5
[4] Thyroid Disorders & Infertility Seminar notes, Metagenics 2008, pg 6