25 Benefits of Vitamin D

 

Thank you:  Hotzevitamins.com

Your Guide to Xenoestrogens (be aware and avoid at all cost)

Before we move on with Xenoestrogens, a brief on Estrogens.

Xenoestrogens are derivatives of Estrogens. Their chemical structure acts like estrogen in the human body. They are highly estrogenic, fat-soluble and non-biodegradable compounds.

Estrogens are a group of steroid compounds, which are part of the hormone cycle and function as the primary female sex hormones in most female mammals.  They are also used as part of some of the oral contraceptives, in estrogen replacement therapy of postmenopausal women. They also act as a powerful anti-inflammatory.

Xenoestrogens, in addition to being highly estrogenic, are fat-soluble and non-biodegradable. Prolonged exposure to Xenoestrogens causes early menstruation and can also cause breast cancer, uterine cancer, fibrocystic breast disease, ovarian cysts, endometriosis, premature sexual development, uterine fibromas, heavy periods, and infertility.  Though our bodies are amazingly resilient, the immunity to endocrine disruptors is not strong enough.

 

Sources of Xenoestrogens:

Pesticides-

Pesticides are perhaps the biggest source of Xenoestrogens. They are highly estrogenic, and some experts estimate that the average American ingests over a pound of pesticides a year.

Xenoestrogens get into our system through our “food-chain” by means of chemical fertilizers and sprays used to disinfect crops. Most bio-accumulate, meaning they are stored in fat cells of fish, poultry and other food sources in increasing concentration until they reach the top of the food chain — where we consume them. Later, they accumulate in our fatty tissues (breast, brain, and liver) and can cause a variety of aliments as mentioned before.

Livestock’s-

A second major source of Xenoestrogens is the large amount of growth hormones given to livestock and poultry, most of which contains fat-soluble estrogens. When humans consume such live stock or their milk, we ingest those estrogens.

Organo-chlorides like dioxin (a by-product of chlorine when it is burned or processed), PCB’s, PVC’s, and some plasticizers are just a few of the many manmade chemicals that act like estrogen in our bodies. Many others have the effect of interrupting our normal endocrine function, hence the term “endocrine disruptors.”

Plastics-

Products associated with plastics such as bisphenol A and pthalates. Bisphenol-A was originally designed for use a synthetic estrogen replacement. It was found to work quite well as an antioxidant to prevent plastic from breaking down in the sunlight. Bisphenol-A is used in drinking water bottles, plastics used in baby bottles, plastics used to pack food, and some dental composites. Pthalates along with excess estrogen given to chicken used as food were suspected to cause girls as young as 18 months to begin to menstruate in Puerto Rico between 1970 and 1980. Pthalates are found in cosmetics, shampoos, hair dyes and more.

Cosmetics-

Preservatives used in skin lotions, shampoos, and body lotions such as the Parabens that include Methyl Paraben, Ethyl Paraben, Proply Paraben, Butyl Paraben. Researchers from the Department of Biology and Biochemistry of Brunel University in the United Kingdom have conducted a study and found that alkyl preservatives (methyl, ethyl, propyl  and Butyl Paraben) are weakly estrogenic. The European Union has asked the European Cosmetics and Toiletry industry about these new findings and the implication for breast cancer. These preservatives are found in the vast majority of skin and body lotions, even in natural progesterone creams. Anything absorbed through the skin is 10 times the concentration of an oral dose.

Prevention:

Prevention of Xenoestrogens from entering our system can be done by either avoiding consumption of the very sources of Xenoestrogens if possible or by choosing organic and natural products for consumption. For example, consume organically grown produce and live stock only. Use cosmetics that are prepared without the use parabens.  Avoid usage of plastic products that contain Bisphenol-A and pthalates.

Broccoli, and in particular, the indole 3 carbinol (I3C) found in broccoli, interferes with xenoestrogens. I3C increases the good estrogen (2-hydroxyestrone) to bad estrogen (16-alpha-hydroxyestrone) ratio by increasing the detox enzyme CP450 in the liver.

Besides the food we consume the next biggest source of Xenoestrogens could be Cosmetics. Kassie (owner of Kasia Salon/Skin Care.) feels strongly that - what we put on our skin is a major result of our hormonal problems. Skin is the largest organ of the body, acting like a huge sponge. She says.  “Purely avoiding parabens, we’ve tagged our retail with broccoli seeds ready to  sprout or plant, yielding anti-cancer phytonutrient found in cruciferous vegetables, offering an abundance of Indole-3-carbinol (I3C)”.

About the Author: Kassandra Kuehl, a natural products hair stylist and health coach, and believes that it is important for women pay close attention to the ingredients in their hair, skin, and body care products. Her goal is to help you wake up to the power of the choices you make every day, and how those choices impact your health and well-being.

Kassandra  has many educational articles and info about her Organic Salon Services at www.KasiaOrganicSalon.com. Kasia Salon offers high-quality, natural skin care products to help improve your overall health of your skin, body, and soul! 

Get a Healthy Glow (minus) the Damaging Effects of UV Rays

 Get a healthy glow and be pro-active youthful skin -  all without the damaging effects of UV rays.

It’s hard to resist the season's bright call of a sun-kissed summer glow. But it’s also hard to achieve it, well, without the sun.  

Our hottest item is our Honey-Dip Natural Tanner in which makes it possible and easy to bronze year-round. Here are some of my own personal tips for application of our Honey-DIp Anti-aging Sunless dream cream.  

A true glow-getter, Honey-Dip offers both the perfect sun-kissed glow and anti-aging benefits in one convenient bottle. Delivering intense hydration and nutrient support for youthful and clear skin, this healthy alternative to typical self-tanners is chemical free and infused with organic ingredients, pure botanicals and naturally derived DHA for a decadently radiant complexion.

Easy Sunless tanning tips

The market is flooded with great sunless tanning products. Their benefits are plenty: no sunburns, no sun damage, and no premature aging!

First off, Exfoliate

For the best results, it's important to first prepare your skin before applying your tanning product. A quality sugar scrub to exfoliate with will go a long way. Once a week is a good add-in to your routine, whether you are tanning or not. 

The right formula and tone

Sunless tanning products come in a many different varieties as well as skin color shades. Our age-defying lotion dries and develops with a great natural tone that never turns "orange."

Secret Ingredient: 10% DHA (Dihydroxyacetone): Because our DHA is naturally derived from beet sugar, it has none of the carcinogenic or toxic effects associated with synthetic DHA. Plus, the generous 10% dosage means you get the same gorgeous, flawless tan whether you mix Honey-Dip with your favorite moisturizer or apply on its own.

Smear with no fear

The best way to apply the cream is to put a small amount on your palm and work from the feet up. Shift from the left to the right side as you are working your way up. The back can be tricky if your hands are not super extended; the easiest solution is to ask someone for help.  YES, you can use our formula on the face!

Try to go easy on the elbows and knees. You won't want to reapply the self-tanner here as much; the skin is thicker on these areas and the tan might end up looking a lot darker than the rest of your body.  Remember to wash your hands!

Take your time drying

Nowadays, most self-tanning products don't leave any stains on your clothes, but you may not want to take the chance.  

Our lotion is NOT known to leave stains.  Still, give it at least a few minutes before putting your clothes on to make sure the cream has dried properly. I prefer to put mine on in the morning after I shower and exfoliate.

Make your color last

Of course this varies from product to product, but normally a sunless tan should last for at least 3-4 days. For the best and longest-lasting results, a good idea is to reapply every other or third day.

Remember, most sunless tanning creams do not contain sun protection. So if you are heading out into the sun, make sure to use some sunscreen too.

Learn more about our beloved Age-defying Honey-Dip Sunless Tanner!  

• Gradually builds a healthy, gorgeous glow
• Formulated with nourishing ingredients that reverse signs of aging and reduce inflammation
• Infused with organic vitamins, botanicals and antioxidants that cultivate youthful skin
• Light consistency absorbs quickly with no streaking, staining or unpleasant orange effect
• Lovely, fresh coconut aroma

5 Tips For Recovering From Post Birth Control and Getting Your Period Back

This is a guest post by Laura Schoenfeld, a Registered Dietitian with a Master’s degree in Public Health.

One of the downsides of using “the Pill” is that many times it’s hard to get back to a normal menstrual cycle once you stop taking it. Some of my young female clients in their 20s and 30s who were taking birth control for a long time and then stopped haven’t had their periods for months, or sometimes even years!

It can be frustrating, especially for women who have stopped taking birth control because they want to become pregnant. And my clients realize that having amenorrhea isn’t a good sign for their overall health regardless of their childbearing plans, so they’ve come to me to help them make the diet, supplement, exercise, and lifestyle changes they need to in order to get their hormones back on track.

Has birth control use made you lose your period? Get it back naturally with these tips by @AncestralizeMe!

Since this is a common experience for women my age, I wanted to share my best suggestions for recovering from post birth control syndrome using diet and lifestyle, in order to help those who have been frustrated by the symptoms associated with the condition. The following are tips you can follow without needing a doctor’s visit or a prescription. Read on to learn how to get your period back!

1. Optimize Your Nutrition Status

As a dietitian/nutritionist, nutrition is always the number one focus in any of my health improvement plans. My clients who’ve aren’t having regular periods tend to be some of the fastest responders to a tailored nutrition and supplement program, primarily because the loss of menstruation is often be a sign of underlying nutrient deficiencies. Even if you’re eating a whole foods, Paleo diet, there are many nutrients that can be inadequate if you’re not making a concerted effort to include specific foods and/or supplements.

There has been evidence accumulating over the years that certain nutrients may become depleted while a woman is on an oral contraceptive. While there are likely dozens of nutrients that are important in regaining your fertility and monthly cycle, there are a few in particular that I find to be extremely effective in helping to recover the menstrual cycle.

Zinc

Zinc is a critical nutrient to consider, and many nutritionists recommend an increase in zinc intake for female clients struggling with loss of menstruation following the use of the Pill. There is evidence demonstrating that women who take oral contraceptives have lower plasma zinc levels, so they may have higher need for this important mineral for fertility.

Some healthcare practitioners theorize that taking oral contraception might either cause zinc deficiency or even copper overload, which could contribute to the loss of healthy menstrual function. Either way, I always include zinc as part of my recommendations for my clients with amenorrhea.

Zinc can be sometimes difficult to replenish without short term therapeutic supplementation, even in the context of a whole foods diet. If you’re willing to eat lots of shellfish (e.g. oysters and clams), red meat, pumpkin seeds, and poultry, you may be able to avoid supplementing with zinc in this case. I usually recommend 15-30 mg of zinc per day for someone with post birth control syndrome. (If you do supplement, be sure to take it with a meal, otherwise you may get sudden, intense nausea.)

Magnesium

Magnesium is another mineral that I find beneficial for my clients with post birth control syndrome. While many of us in the ancestral health community feel that everyone can benefit from daily magnesium supplementation, it’s especially important for those on birth control (or coming off birth control) to supplement with magnesium.

Magnesium is difficult to get enough of in our modern diets, and some evidence shows that serum magnesium levels are reduced by oral contraceptive use. If you have a history of birth control use, I recommend using a chelated form of magnesium and taking 200-400 mg daily to supplement what you’re getting from food.

Vitamin B6

Finally, vitamin B6 is another nutrient that is not often discussed but can be very helpful in restoring menstrual function in those with post birth control syndrome. A 2011 study found that those who used oral contraceptives had lower plasma vitamin B6 concentrations, and one type of amenorrhea caused by high prolactin levels was able to be treated using B6 supplementation, suggesting that supplementing with B6 may be beneficial in post birth control syndrome.

Vitamin B6 is found in a variety of foods, and is generally safe to take as a supplement at doses below 100 mg per day. I like Designs for Health’s Sublingual Vitamin B6, which has the added benefit of providing a small amount of chelated zinc. At 50 mg per teaspoon, it’s a high enough dose to replenish any depleted stores, but not so much to risk toxicity with long term use.

Other Nutrients

There are other nutrients that I address with my clients, either making diet or supplement recommendations to address potential deficiencies in their diets. One nutrient that I find tends to be quite low in many of my young female clients’ diets is vitamin A. You can get plenty of vitamin A by eating 4-8 ounces of beef or lamb liver every week, and that’s almost always something I recommend to my clients who are struggling to regain their periods. Another important nutrient is vitamin D, which typically comes from adequate sun exposure but can be helpful as a supplement for those with blood levels below 30 ng/mL.

There are many nutrients that may be negatively affected by long term birth control use, and every person’s needs are unique. If you’re struggling with post birth control syndrome and aren’t sure if your nutrition has been optimized for your recovery, I recommend working with a knowledgable nutritionist who can help assess your diet for possible nutrient gaps.

2. Entrain Your Circadian Rhythms

This suggestion might sound a little off the wall, but hear me out: in our modern world of late night TV, attachment to our cell phones, 24 hour artificial light, and inadequate hours of sleep, our circadian rhythms have taken a serious beating.

Circadian rhythms are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in an organism’s environment. People who fly across several time zones experience circadian rhythm disruption as “jet lag”, but even less dramatic shifts in your circadian rhythms can cause significant health problems, including infertility and amenorrhea.

Your circadian rhythms affect all endocrine hormone secretions, including melatonin, cortisol, thyroid stimulating hormone, growth hormone, prolactin, follicle stimulating hormone (FSH), luteinizing hormone (LH), insulin, leptin, and more. (1) While we don’t know how all of these hormones might contribute to healthy menstruation, we do know that prolactin, FSH, and LH are the key hormones regulating the menstrual cycle along with estrogen and progesterone.

So it’s not a stretch to assume that if these hormones aren’t being released at the appropriate times, the reproductive system won’t be getting the proper signals that are needed to regulate the menstrual cycle. And some research does show that circadian rhythm disruption from jet lag and shift work can wreak havoc on women’s reproductive function. (2)

There are dozens of factors that affect circadian rhythms, but I’ll just focus on the two most important: light exposure and sleep. Proper light exposure includes getting adequate daytime sunlight and appropriate elimination of bright light at night. The biggest influence is the light hitting your eyes, so I strongly suggest making an effort to get outside, or at least sit by a window, for most of the daylight hours. On the flip side, you also need to ensure you’re not getting blue light exposure once the sun has gone down.

There are ways you can address this issue even if you can’t go outside during the day or shut off all your lights when the sun goes down. The first is to get a light therapy lamp that can help provide the right spectrum of daytime light during your day, which you can set up at your work desk. The second is to block blue light at night, and the easiest way to do this is by using these super fashionable orange goggles. You can also use orange light bulbs as your evening lighting option.

And of course it should go without saying that you need to prioritize your sleep, going to bed early enough to get a full 8 hours of sleep every night.

3. Eat Enough Carbs and Calories For Your Activity Levels

This is one of the most difficult recommendations for many of my clients, as frequently those dealing with post birth control syndrome are also trying to lose weight. And more often than not, their weight loss attempt includes reducing their food intake and cutting down on carbohydrates.

While this strategy may help with short term weight loss, it’s definitely not conducive to your hormonal health to significantly limit your food intake in this way. It’s a well known phenomenon in the medical world, called the Female Athlete Triad, where women under eat and overtrain so much that they lose their menstrual function, and even put themselves at risk for osteoporosis.

Stefanie Ruper has written a fantastic article on the problems with being overly restrictive with your food intake, and how dozens of her readers have written to her complaining that they lost their menstrual function when switching to a Paleo diet. She acknowledges that it’s not the Paleo diet that is the issue per se, but that those who switch to Paleo often get stuck in an overly restrictive, low carbohydrate approach that does not support healthy endocrine function through various effects on the HPA axis and thyroid hormone conversion.

I think it’s safe to say that those women dealing with post birth control syndrome should also be wary about how restrictive their diet is, and ensure that they’re getting enough calories and carbohydrates to support their activity levels. I generally recommend at least 20-30% of calories from carbohydrate for my patients who aren’t getting their period, and provide them an appropriate calorie range for their body size and activity levels. Trying to quickly lose weight while dealing with amenorrhea is rarely a good combination.

And the other side of this issue is avoiding overtraining, which is another problem I see in many of my young female clients trying to “lean out”. As I mentioned, this overtraining and undereating combination is known as the Female Athlete Triad and is well known as a cause of amenorrhea. Overtraining means different things to different people; what might be a normal training schedule for an elite athlete may cause burnout and hormonal disruption in a non-athlete. If you’re dealing with amenorrhea, you need to take a serious look at your training regimen and make sure you’re not overdoing it.

4. Manage Your Stress

This is another big issue for many of my young female clients experiencing amenorrhea. Stress is generally unavoidable in our modern lives, but that doesn’t mean you have to let it disrupt your life and throw off your hormone regulation.

Chronic stress causes hypothalamic‐pituitary‐adrenal (HPA) axis dysregulation, which is also known as adrenal fatigue. (3) Unfortunately, the hypothalamus and pituitary gland are also key regulators of the menstrual cycle. (4) Thus, chronic stress is easily able to cause irregular menstrual cycle activity, and can even lead to a condition known as hypothalamic amenorrhea. This is very similar to what happens in the case of the Female Athlete Triad, and is typically caused by the chronic physical and/or emotional stress that is unfortunately common among young women.

For those trying to overcome post birth control syndrome (or any type of amenorrhea for that matter), getting stress under control is very important. This includes the recommendation above regarding eating enough and avoiding overtraining, but it also deals with managing daily stress from work, relationships, financial issues, and more.

I always tell my amenorrheic clients to find a stress management protocol that works for them, which can include yoga, meditation, journaling, deep breathing, and more. Anything you enjoy doing that helps relieve stress is a great choice, and can make a big difference in your return to normal menstrual function.

5. Boost Your Detox Capacity

Having a strong ability to detoxify is crucial for recovering from post birth control syndrome, as one of the primary issues with taking oral contraceptives for a long period of time is hormonal build up. Your body stores hormones like estrogen in your fat cells, and these stored hormones can linger for months or years after you stop taking the Pill. Your liver is responsible for clearing these hormones through the bile, and if you’re not detoxifying well enough, your liver is ineffective at eliminating these excess hormones.

There are many ways to boost detox capacity – too many to get into in this article – but one great supplement that can help improve your detox capacity is Chris’sPaleologix AdaptaClear, which contains a variety of B-vitamins, amino acids, and herbal extracts that support the body’s natural detoxification process. In addition, I’ve written another article in which I recommend increasing intake of certain foodsthat can help boost hormone clearance.

And wouldn’t you know it, your gut flora can even help you detoxify excess hormones. This podcast I’ve linked to is all about the “estrobolome,” the complete set of bacterial genes that code for enzymes capable of metabolizing estrogens within the human intestine. (5) So taking a high quality probiotic and eating fermented foods, especially fermented cruciferous vegetables like sauerkraut, is an important part of recovering from post birth control syndrome.

What To Do If You Still Haven’t Gotten Your Period Back

These are my best general recommendations for how to regain your period after stopping birth control, and I’ve used these strategies successfully with many young female clients. It’s important to address all these factors, as any one of them can be enough to disrupt menstrual function, which is a sign of suboptimal health.

Of course, sometimes this isn’t enough to get you back on track hormonally, especially if you were taking birth control for many years, or if you started birth control as a method to address hormone issues in the first place. In this case, you may need some additional testing done to identify any issues that may be causing your amenorrhea. PCOS is a very common condition that can significantly disrupt your hormonal function, so you’ll want to discuss this possibility with your endocrinologist.

And of course working with a knowledgable nutritionist can help you identify the missing pieces in your recovery plan to ensure that you’re doing everything possible to get back your hormonal health and menstrual function.

Now you tell me – have you ever struggled with post birth control syndrome and/or amenorrhea? What helped you get your period back? Share your story in the comments below!

About Laura: Laura uses her knowledge of traditional and biologically appropriate diets to improve her clients’ health. Growing up with a family that practices Weston A. Price principles of nutrition, she understands the foods and cooking practices that make up a nutrient dense diet.

With her strong educational background in biochemistry, clinical nutrition, and research translation, she blends current scientific evidence with traditional food practices to help her clients determine their ideal diet.

You can find her at AncestralizeMe.com, on Facebook, and Twitter!

Summer Exfoliating Tips for Luminous Skin

Exfoliating for luminous skin…

Exfoliating is extremely important ritual in order to slough off the dead skin cells that can make our skin appear dull, increase stagnation and blocked pours that in the end – leads to adult increase of acne . This becomes increasingly important as we age due to turnover of the epidermal layer slowing down. The end goal is to increase cell turnover and stimulate production of new cells. Skin care actives from moisturizers and serums are then more bio-available to absorb more easily.

 

Over exfoliating

There is always a flip side to “all good things.”   Women often over exfoliate, which then turns into too much of a good thing! Over exfoliating will actually speed up the aging process and create an inflammatory response resulting in dryness, irritation, redness, and prone to acne breakouts.

Over exfoliating also makes your skin more susceptible to UV rays. UV rays cause premature aging by damaging the elastin fibers in our skin causing wrinkles and sagging in the skin

So what’s a girl to do?

There are lots of options to get the benefit of exfoliating without over doing it.   We recommend finding the right fit for you and your personal skin type.

Key Exfoliating Suggestions for Health – Luminous Skin

1. Spa Services: Chemical exfoliation using fruit acids or enzymes. Ask  your esthetician what is best for your skin type.

At Home: Physical exfoliation with scrubs or brushes or cleansers like ReNew Vitamin C with AHA’s -  penetrate the skin, dissolve and shed dead skin cells.

2. ALWAYS wear sun protection

3. DO NOT exfoliate daily

4. Healthy diet rich in vegetables and protein!

Contact our team today for healthy skin options for natural, brightening solutions. 

Our top two natural and organic skin brightening everyday products!

Renew AHA + Vitamin C Exfoliating Cleanser

Packed with 85% certified organic, 99% natural and vegan ingredients, the soap-free formula harnesses a rich blend of natural exfoliating agents, including gentle Jojoba beads and AHA fruit acids, and uses anti-inflammatory botanicals to transform skin without drying or irritation.

Resurface + Cleanse:

• Contains 5% Alpha-hydroxy Acid (AHA) to gently exfoliate

• Soap-free formula

• Citrus extracts and multi-fruit acids refine and brighten

• Willow Bark: (nature’s salicylic acid) has anti-inflammatory, anti-bacterial elements

• Also doubles as a pore-refining antioxidant mask

Glow:

• Algae Extract: a regenerative sea mineral that provides a radiant glow

• Red Tea: a high-powered antioxidant that combats free radical damage and accelerated aging

• Gotu Kola: reduces redness, inflammation and promotes healing

• Neem: anti-aging botanical that reduces inflammation and offers cellular protection

 Learn more and purchase this facial cleanser that stimulates new cell growth - promoting brightness and clarity!

How to get Adequate Vitamin D and it's Connection to Aging

New research is revealing connections between vitamin D deficiency and a myriad of health concerns, including cancer, depression, osteoporosis, immune dysfunction, diabetes, heart disease, and more.   Vitamin D  controls many processes within our biological makeup.

Our company is passionate about integrating women's health essentials with our products and services.   So much so we've FORTIFIED it into our CERTIFIED ORGANIC GOOD DAY SUNSHINE BODY and TINTED FACE SUNBLOCK.  That's right - you will get  400 IU of the most available form of vitamin D3 with your morning slather!  Note: Our sunscreen is now available in a neutral tint that blends perfectly (non-greasy) with your skin's natural pigments - leaving out the classic white out from zinc.

"D" No Matter What!

Our Certified Organic Sunblock supports intake of Vitamin D while diminishing the percentage of dermal aging and skin cancer.

GOOD DAY SUNSHINE Organic Anti-Aging Mineral Sunblock SPF 35 with Vitamin D

• Vegan, certified organic, edible ingredients

• SPF 35 provides 97% broad spectrum UVA/UVB protection

• Contains non-nano, non-micronized zinc oxide, the safest and most effective sunblock available

• Rich in powerful antioxidants and polyphenols that boost sun protection and combat signs of aging

• Reduces blemishes and blends sunspots

• Transparent, lightweight consistency

• Fortified with 400 IU vitamin D3

• Baby and kid safe

Enjoy the following article by Rhonda P Ph.D and Wellness FX.

Vitamin D, a fat-soluble vitamin many of you have heard of, is actually a steroid hormone that controls the expression of over 1,000 genes in the body.1 This means that vitamin D is controlling over 1,000 different physiological processes. Today we are going to dive into how this hormone actually plays an important role in the aging process.

The basics: Where can we get vitamin D and how much is enough? The primary source of vitamin D is UVB irradiation from the sun.1 Our skin can produce vitamin D upon exposure to the sun, usually 15 minutes a day is adequate.1

There are a few factors that affect the ability of our body to produce vitamin D:

1. Sunscreen – UVB radiation must not be filtered out in order to elicit vitamin D synthesis. Since most sunscreens block UVB irradiation, they also block the ability of our skin to synthesize vitamin D from the sun.1

2. Skin pigmentation – Melanin, the pigment found in skin, is an adaptation that serves as a natural sunscreen, so darker skin color also blunts the body’s ability to make vitamin D.1

3. Age – As we age our body becomes less efficient at producing vitamin D from sun exposure.2 In fact,a 70-year-old makes 4 times less vitamin D from the sun than a 20-year-old.2

4. Body fat – Since vitamin D is fat soluble, the higher the body fat, the lower the bioavailability. A higher concentration of body fat prevents the vitamin D from being released into the blood stream. In fact, obese individuals have 50% less bioavailability of vitamin D compared to non-obese individuals.3

The fact that vitamin D is fat soluble belies the very reason why it is important to get the dosage right: it can build up in your fatty tissues, unlike, for example, vitamin C which is water soluble.

The “sweet spot”: The right serum level for vitamin D

A wide range for “optimal” levels of vitamin D can be found in scientific literature and is often reported as serum levels between 30-80 ng/ml.4

Vitamin D insufficiency is often reported as <30 ng/ml and deficiency as <20 ng/ml.5 The Center for Disease Control and Prevention (CDC) has reported that approximately 30% of light-skinned Americans have sufficient vitamin D levels (defined as 30 ng/ml) and only 5% of African Americans have sufficient levels.4In developed nations a major cause of this “pandemic” is this: people spending more time indoors on computers and then wearing sunscreen during the otherwise brief intervals of time that they spend outdoors.

As far as supplementation goes, the National Institute of Medicine (NIM) recommends the tolerable upper intake for adults at 4,000 IU.5  Since vitamin D is fat-soluble, it can be toxic at high doses. Data compiled from several different vitamin D supplementation studies reveal that vitamin D toxicity is usually obtained at doses higher than 10,000 IU for adults.6

What are the easiest ways to increase my vitamin D?

Dietary sources are the best option, since this entirely circumvents two of the four aforementioned challenges with skin synthesis. Among the dietary sources, fish is the richest source of vitamin D:1

• salmon 530 IU per 3.5 ounces

• sardines 231 IU per 3.5ounces

• mackerel 213 IU per 3.5 ounces

• cod oil 400 IU per teaspoon

Mushrooms are also high in vitamin D, especially if they have been in contact with UVB radiation.7 Foods that are often artificially enriched with vitamin D include the following: whole milk (100IU per 8 oz), orange juice (100IU per 8 oz), some cereals, and some yogurts.8 However, to obtain adequate levels of vitamin D from fortified foods you would have to consume extremely large amounts of these foods.9

Telomeres: A biomarker of age

Telomeres are caps at the end of your chromosomes that protect your DNA from damage. You can think of telomeres sort of like the tips of shoelaces that protect them from fraying. Telomeres get shorter with each cell division until there is nothing left and your cells die or undergo a permanent arrest, called senescence.  Some of our cells have a special enzyme, called telomerase, that allows our telomeres to be rebuilt—but only certain cells have this enzyme. 10 For this reason, telomere length has been used as a biological marker of age, the younger you are the longer your telomere length. There are certain factors that can either accelerate or delay the attrition of your telomeres.

Vitamin D and its role in telomere length

A large epidemiological study consisting of 2,100 female twin pairs found that increased vitamin D levels correlated with increased telomere length in white blood cells (WBCs).10 Here’s the real kicker: the difference in telomere length between those with high (vitamin D sufficient) versus low (vitamin D insufficient) levels of vitamin D corresponded to 5 years of
 aging.10 The study also found that the participants that regularly supplemented vitamin D also had longer telomeres than those not taking supplements.10  Another study that included both males and females, again found that higher plasma vitamin D was significantly associated with longer telomere length in WBCs.11

Some of the mechanisms by which vitamin D is thought to delay the shortening of telomeres is by decreasing inflammation and cell proliferation, both of which accelerate telomere shortening12.

For completeness I’d like to now give a brief summary of some of the things that are known to effect telomere length (and by implication, aging).

Factors that hasten telomere shortening:12

• Chronic stress

• Alcohol

• Smoking

• Inflammation

• Obesity

• Oxidative Stress

Factors that extend telomere length:16

• Vitamin D sufficiency

• Omega-3 sufficiency

• Folic acid sufficiency

• Meditaton

• Exercise

In summary, there are two forms of aging: chronological aging and biological aging. If you choose to lead a healthy lifestyle your biological age can be much younger than your chronological age.

References: 1. Holick, M. F. High prevalence of vitamin D inadequacy and implications for health. Mayo Clinic proceedings. Mayo Clinic 81, 353-373, doi:10.4065/81.3.353 (2006). 2. MacLaughlin, J. & Holick, M. F. Aging decreases the capacity of human skin to produce vitamin D3. The Journal of clinical investigation 76, 1536-1538, doi:10.1172/JCI112134 (1985). 3. Wortsman, J., Matsuoka, L. Y., Chen, T. C., Lu, Z. & Holick, M. F. Decreased bioavailability of vitamin D in obesity. The American journal of clinical nutrition72, 690-693 (2000). 4. Kennel, K. A., Drake, M. T. & Hurley, D. L. Vitamin D deficiency in adults: when to test and how to treat. Mayo Clinic proceedings. Mayo Clinic 85, 752-757; quiz 757-758, doi:10.4065/mcp.2010.0138 (2010). Health, N. I. o.    (ed Office of Dietary Supplements) (2011). 5. Vieth, R. Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. The American journal of clinical nutrition 69, 842-856 (1999). 6. Outila, T. A., Mattila, P. H., Piironen, V. I. & Lamberg-Allardt, C. J. Bioavailability of vitamin D from wild edible mushrooms (Cantharellus tubaeformis) as measured with a human bioassay. The American journal of clinical nutrition 69, 95-98 (1999). 7. Tangpricha, V. et al. Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health. The American journal of clinical nutrition 77, 1478-1483 (2003). 8. Holick, M. F. & Chen, T. C. Vitamin D deficiency: a worldwide problem with health consequences. The American journal of clinical nutrition 87, 1080S-1086S (2008). 9. Richards, J. B. et al. Higher serum vitamin D concentrations are associated with longer leukocyte telomere length in women. The American journal of clinical nutrition 86, 1420-1425 (2007). 10. Liu, J. J. et al. Plasma vitamin D biomarkers and leukocyte telomere length. American journal of epidemiology 177, 1411-1417, doi:10.1093/aje/kws435 (2013). 11. Houben, J. M., Moonen, H. J., van Schooten, F. J. & Hageman, G. J. Telomere length assessment: biomarker of chronic oxidative stress? Free radical biology & medicine 44, 235-246, doi:10.1016/j.freeradbiomed.2007.10.001 (2008). 12. Tuohimaa, P. Vitamin D and aging. The Journal of steroid biochemistry and molecular biology 114, 78-84 (2009). 13. Keisala, T. et al. Premature aging in vitamin D receptor mutant mice. The Journal of steroid biochemistry and molecular biology 115, 91-97, doi:10.1016/j.jsbmb.2009.03.007 (2009). 14. Smit, E. et al. The effect of vitamin D and frailty on mortality among non-institutionalized US older adults. European journal of clinical nutrition 66, 1024-1028, doi:10.1038/ejcn.2012.67 (2012). 15. Bull, C. & Fenech, M. Genome-health nutrigenomics and nutrigenetics: nutritional requirements or ‘nutriomes’ for chromosomal stability and telomere maintenance at the individual level. The Proceedings of the Nutrition Society 67, 146-156, doi:10.1017/S0029665108006988 (2008).

Guest Blog:  Rhonda Patrick, Ph.D Wellness FX

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.

Counteract Xenoestrogens - Naturally (A Whole-House Guide to Elimating Xenoestrogens)

Guest Post By Lisa Turner

We've been fighting for years against nasty ingredients in our foods—avoiding trans fats, spurning high-fructose corn syrup, steering clear of pesticides in our produce and antibiotics in our meat. Now we're facing the most serious battle yet, against insidious toxins in our food that haven't been measured or quantified; in many cases, they can't be avoided.

These toxins, collectively called endocrine disruptors, are present in nearly every aspect of our environment—not only food, but also personal care products and household goods. Endocrine disruptors are a broad category of chemicals that interfere with the normal functioning of the endocrine system and can create imbalances throughout the body, particularly in the thyroid, reproductive, and adrenal systems. More than 50 different chemicals—found in herbicides, pesticides, fertilizers, plastics, food preservatives, personal care products, meat and dairy, and more—are known to act as endocrine disruptors, says Ann Louise Gittleman, PhD, CNS, author of Before the Change: Taking Charge of Your Perimenopause.

What Are Xenoestrogens? 

Xenoestrogens, one of the more troubling types of endocrine disruptors, mimic estrogens and attach to the body's estrogen-receptor sites, in both women and men. These xenoestrogens interfere with hormonal signaling and are believed to cause an increased risk of breast, prostate, and reproductive cancers; reduced fertility; early puberty in children; menstrual irregularities; endometriosis; and other disorders. A new area of research is now pointing to the obesogenic effects of xenoestrogens and other endocrine disruptors: chemicals that disrupt our hormones are also making us fat, says Bruce Blumberg, PhD, professor of developmental and cell biology at the University of California, Irvine.

That's not to say the die is cast. You can't change your past, but you can change your future. Here's how.

Eliminate! A Whole-House Guide to Xenoestrogens 

We thought if we kept the Tupperware out of the microwave and used only natural deodorants, we were safe from xenoestrogens. Boy, were we wrong! These toxic compounds are everywhere. Here's your room-by-room rundown for eliminating xenoestrogens, starting with the kitchen:

THE PANTRY. Start with your food shelves. Most processed food contains some kind of undesirable material, says Blumberg, either in the packaging itself or the ingredients. Canned foods are usually packed in cans lined with plastic coating that contains bisphenol-A (BPA), a xenoestrogen. According to an Environmental Working Group (EWG) study, chicken soup, infant formula, and ravioli had BPA levels so high that just one to three servings could expose a woman or child to BPA at levels that caused serious adverse effects in animal tests. Cut back on processed and packaged foods in general, and choose packaged goods in glass or paper containers. Buy grains, nuts, dried fruits, and beans in bulk, and store in glass or stainless steel containers.

THE REFRIGERATOR. Are your milk and burgers organic? If not, they may contain synthetic estrogens, which are used to make cattle grow bigger faster and to increase their milk production. Pesticides on the food the animal eats may also contain xenoestrogens, which can be concentrated in the animal's fat, flesh, and milk. Produce should also be organically grown; anything that's not may contain insecticide or pesticide residues, which can have estrogenic effects, says Blumberg. Buy only organic meat, dairy, and produce, locally whenever possible. If you can't buy all your produce organic, check the EWG's Dirty Dozen list of the most contaminated varieties of fruits and vegetables at foodnews.org and choose low-fat meat and dairy products. HDPE and LDPE (high- and low-density polyethylene) plastics, Nos. 2 and 4 respectively, are hard plastics that are used to make milk jugs and some water bottles. These plastics are generally safe and do not react with the contents of the container.

COOKING AND PLASTICS. You may already know not to heat food in a plastic container, since heating some plastics can cause xenoestrogens to leach out of the container and into the food. But did you know Styrofoam containers contain BPA and that drinking coffee out of a Styrofoam cup causes the BPA to leach out? The moral: never microwave food in anything other than a glass container or on a paper towel. Another source of xenoestrogens comes from Teflon-coated nonstick pans, which if overheated can release endocrine-disrupting perfluoroalkyl compounds, says Blumberg.

FOOD-STORAGE CONTAINERS. Trash your Tupperware and replace it with glass or stainless steel food-storage containers. Or stash food in small glass or metal bowls covered with a saucer. Some plastic cling wrap is made from PVC (polyvinyl chloride), which contains several types of xenoestrogens and other endocrine disruptors, says Blumberg; PVC can leach out, and should never touch food. If possible, buy your (organic) cheese cut to order from the deli, and have it wrapped in plain, uncoated paper; most butcher's paper has a shiny, waterproof PVC coating. Otherwise, shave off any parts that have touched cling wrap, and store the cheese in a glass container or wrapped in paper.

THE KITCHEN SINK. Tap water can contain xenoestrogens from medications and agricultural and chemical pollution. Bottled water isn't always a good solution, since it's usually packaged in flexible plastic that contains phthalates, known endocrine disruptors. Most bottled water is sold in No. 1, (PET or polyethylene terephthalate) plastic containers. However, HDPE and LDPE plastics are safe for drinking water. If you're refilling your hard plastic water bottles at the grocery store, they're probably made of polycarbonate (No. 7), which contains BPA, says Blumberg. Best solution: buy a high-quality activated-carbon water filter, and if you must store your water, use glass bottles.

THE BATHROOM CABINETS. Sadly, one of the most effective ways to absorb xenoestrogens is via the skin. Lotions, creams, makeup foundations, nail polish, deodorants, and other personal care products may contain xenoestrogens in the form of parabens, phthalates, and other compounds. Use only personal care products and nail polishes that are clearly marked "paraben free." And if you're using nonoxynol-9 spermicide as your birth control method, find a more natural method; nonoxynol-9 breaks down in the body into xenoestrogenic nonylphenols.

THE BATHROOM SINK. Your toothbrush and bathroom cup are probably made of plastic. As long as you're not eating the toothbrush handle, you're OK. But ditch the cup unless it is No. 2 or 4 plastic, and use a glass or stainless steel one instead. As for toothpaste, it may contain parabens and other xenoestrogens. And the soap or gel you're using to wash your hands and face? You guessed it. Buy chemical-free versions of both.

THE SHOWER. Guess what? Your shower curtain is probably lined with flexible vinyl that contains phthalates, and may contain mercury, dioxins, and lead. Shampoos and conditioners usually contain parabens and other xenoestrogens; a few are made with added estrogen. Use cloth shower curtains or a sliding glass door, and check ingredients on hair care products.

THE BABY'S ROOM. Children are the most sensitive to xenoestrogens and other endocrine disruptors; sadly, any room belonging to children may be filled with xenoestrogens. Baby bottles can be made of rigid No. 7 plastic that contains bisphenol-A. Flexible plastic bottle liners should be made from No. 4 LDPE plastic. Many plastic toys contain phthalates, and flame retardants used in children's clothing are xenoestrogens, says Blumberg. If you do not know what type of plastic it is, don't give it to a child who may put it in her mouth. Consider buying wooden, fabric, paper, and metal games and toys.

THE LAUNDRY ROOM. Dryer sheets are loaded with xenoestrogens that permeate clothing and come into direct, prolonged contact with the skin. Same goes for laundry detergent. Buy only the chemical-free varieties. Skip the dryer sheets altogether, and use natural liquid fabric softener in the rinse cycle. Or try adding 1/2 cup of baking soda to the rinse cycle for softer laundry.

THE BACKYARD. Home lawn care products such as pesticides and weed killers may act as xenoestrogens. In one study, atrazine, a commonly used weed killer, affected animals at doses as small as 0.1 parts per billion. Use the natural versions, or learn to live with weeds.

Fight Back with Nutrition  No matter how diligent you are in removing xenoestrogens from your home, you'll still encounter them in the outside world. Meanwhile, you've certainly been exposed to xenoestrogens sometime in your life. The task, then, is to protect the body from their harmful effects. Certain foods and herbs can shield estrogen receptor sites so xenoestrogens can't attach, help the body metabolize and excrete harmful estrogen, and protect the body from xenoestrogen damage, says Jillian Michaels, a trainer for television's The Biggest Loser and author of Master Your Metabolism. Some of the best:

BROCCOLI, CABBAGE, KALE, BRUSSELS SPROUTS, AND OTHER CRUCIFERS are rich in indole-3-carbinol (I3C), which the body converts to diindolylmethane (DIM), says Shari Lieberman, PhD, CNS. DIM then induces certain enzymes in the liver to block the production of the toxic estrogens and step up the production of the beneficial forms. The best way to eat them is lightly steamed to protect I3C levels or, better yet, pickled: some studies have attributed the low rates of breast cancer in Polish women to their high daily consumption of sauerkraut. Crucifers are also high in sulforaphane, a powerful breast-cancer inhibitor. Best protection: add steamed broccoli to salads; roast cauliflower and Brussels sprouts in olive oil; try sauerkraut or kimchee, a spicy fermented cabbage. Supplements of I3C are available at health food stores; a typical dosage is 150–300 mg per day.

FLAX is the richest source of secoisolariciresinol diglycoside (SDG), a compound that the body converts into lignans, says Michaels. Lignans are phytoestrogens and help balance the body's estrogen levels by binding to the same estrogen receptor sites that xenoestrogens do. When a receptor site is already occupied by a phytoestrogen, xenoestrogens can't attach to it. However, phytoestrogens may not stimulate the receptor causing a lower estrogenic effect. Lignans appear to be especially protective against breast cancer. One study found that women with the highest amount of dietary lignans had a 17 percent lower risk of developing breast cancer. Best protection: sprinkle ground flaxseeds over yogurt, add them to smoothies, stir them into cooked whole grains.

LENTILS are high in soluble fiber, which works as an estrogen-disposal system, says Michaels. Estrogen and xenoestrogens are normally pulled from the bloodstream by the liver and moved to the intestines. In the intestines, fiber soaks up estrogen like a sponge and removes it from the body with other waste. Other foods high in soluble fiber include apples, barley, beans, psyllium, and oat bran. Best protection: eat lentils with curry (it contains extra-protective curcumin), sprinkle oat bran over cereal, serve barley with cooked beans.

POMEGRANATE can help block estrogenic activity by as much as 80 percent, says Michaels, and help prevent several types of breast cancer cells from multiplying; another study found similar effects on prostate cancer cells. Best protection: add pomegranate juice to green tea, scatter pomegranate seeds over salads, or add them to yogurt. Soy contains phytoestrogens called isoflavones, compounds that mimic estrogen, but in a weaker form. These weaker estrogens then block the receptor sites so xenoestrogens can't attach, says Michaels. They don't accumulate in the body like xenoestrogens, and they're metabolized more quickly.

SOY is a double-edged sword, however, says Gittleman. Some studies have suggested that high concentrations of soy isoflavones contribute to breast cancer. In addition, soy isoflavones can disrupt normal thyroid hormone function. Eat soy in moderation, avoid concentrated soy products, such as protein powders, bars, and soymilk, and check with your doctor about soy consumption if you're at high risk for prostate, breast, or uterine cancer. Best protection: add edamame to salads, crumble cooked tempeh over brown rice, stir miso into soups.

Key Nutrients for Safe Hormone Balancing

Excerpt from Sexy Hormones, by Lorna R. Vanderhaeghe, MS

Every woman from the age of menstruation until death should be taking the following nutrients every day to protect her cervix, breasts, ovaries, and uterus, and for menstruating women, to make periods effortless. These nutrients—d-glucarate, green tea extract, curcumin, milk thistle, sulforaphane, chaste tree berry, evening primrose or borage oil, and indole-3-carbinol (discussed above)—do not contain any estrogenic compounds.

D-GLUCARATE is found in all fruits and vegetables, with the highest concentrations found in apples, grapefruit, and broccoli. It is a very important nutrient that helps detoxify excess estrogens and protects from the toxic estrogens made by the liver. This nutrient is especially important if you are taking hormones of any type. Recommended dosage: 150–300 mg per day.

GREEN TEA EXTRACT is a powerful antioxidant containing polyphenols, catechins, and flavonoids, which have been shown to be protective against estrogen-dominant conditions and related cancers, especially breast and ovarian. Green tea extract helps eliminate xenoestrogens and supports the liver in metabolizing fats and hormones. Recommended dosage: 100–200 mg per day (look for products with 60 percent polyphenols) or drink green tea throughout the day. Curcumin is the yellow pigment of turmeric, one of the chief ingredients in curry.

CURCUMIN is a powerful anti-inflammatory, and it also helps eliminate cancer-causing estrogens and environmental estrogens via the liver. Curcumin increases detoxification. Recommended dosage: 50–100 mg per day. Use the spice turmeric in cooking too.

MILK THISTLE, called the protector of the liver, is extremely important for proper estrogen balance in the cells of the body. It detoxifies a wide range of hormones, drugs, and toxins, among other things. Recommended dosage: 50–100 mg per day (ensure that your milk thistle contains at least 80 percent silymarin, an active ingredient in the herb).

SULFORAPHANE from broccoli sprout extract has been shown to stimulate the body's production of detoxification enzymes that eliminate toxic estrogens and balance estrogens in the body. Recommended dosage: 200–400 mcg per day.

VITEX (chaste tree berry), also called the progesterone-enhancing herb, contains no hormones, has no direct hormonal activity, and is not phytoestrogenic. Its main active ingredients work on the pituitary gland to stimulate the production of luteinizing hormone, which in turn increases progesterone and helps regulate the menstrual cycle. It is recommended for irregular or heavy periods, cramps, polycystic ovary syndrome, PMS, breast tenderness, bloating, depression and mood swings, reduction of ovarian cysts, acne related to hormonal imbalance, infertility, endometriosis, and many other female-related symptoms. Recommended dosage: 2–4 capsules per day with food.

EVENING PRIMROSE, BORAGE, andBLACK CURRENT SEED OIL are classified as "good" omega-6 oils and have been shown in clinical studies to be breast-cancer protective. GLA is known to ease cramps and breast pain, and reduce PMS, depression, and bloating. Recommended dosage: 4,000 mg of borage oil or 8,000 mg of evening primrose oil, every day with food.

How Progesterone Benefits your Brain

 

What is Progesterone?

Progesterone is made primarily by the ovaries. The adrenal glands, peripheral nerves, and brain cells produce lesser amounts. Progesterone ensures the development and function of the breasts and female reproductive tract. In the brain, progesterone binds to certain receptors to exert a calming, sedating effect. It improves sleep and protects against seizures.

Progesterone is also a diuretic. It enhances the sensitivity of the body to insulin and the function of the thyroid hormones. It builds bone and benefits the cardiovascular system by blocking plaque formation in the blood vessels and lowering the levels of triglycerides. Progesterone also can increase libido and contribute to the efficient use of fat as a source of energy.

Contact our team today for easy, pure, and safe progesterone products!  

Photo: Hotze Wellness