Weight Loss & Hormones

Weight Loss & Hormones

Weight Loss and Hormones

The calorie-in/calorie-out hypothesis to diet and weight loss is inadequate.  Calories matter, but so do hormones.  You look and feel your best when your hormones are balanced.   When hormones are out of balance, you may feel irritable, miserable, fatigued, foggy, bloated, stressed and gain weight. Unbalanced hormones lead to weight loss struggles.

In people that eat healthy and exercise adequately, fat loss resistance is almost always due to hormonal imbalances.   The most common reasons that people are unable to loose weight are: excess cortisol, insulin resistance, leptin resistance, estrogen dominance, sluggish thyroid, low testosterone or HPA (hypothalamic–pituitary–adrenal) control system issues. 

Many hormonal imbalances can be addressed by diet and lifestyle changes together with targeted nutrients and supplements.  Less frequent, imbalances may require biodentical hormones in the lowest doses and for the shortest time necessary under the supervision of a qualified professional.

Weight Loss and Covid

Weight loss during covid requires extra discipline and work.  Maintaining a healthy weight and lifestyle during the current coronavirus pandemic is challenging, losing weight more so. It is important not to be too judgmental or self-critical.  

The coronavirus pandemic and resulting lockdowns lead to dramatic changes in health and eating patterns, increasing stress and anxiety, and disrupting sleep. Health concerns, isolation, financial problems, job loss, and general uncertainty during the COVID-19 pandemic contribute to stress.  This additional stress together with the rise in unstructured time, the closure of gyms, parks and recreational centers, and movement restrictions may result in weight gain.

Being overweight and metabolism disturbances contributes to covid-19 negative outcomes.  Obesity leads to a reduction in adiponectin, a substance that protects the lungs.  People with a history of obesity, hypertension, chronic lung disease, diabetes and heart disease may have the worst prognoses from covid-19.

Weight Loss: Hormones that Affect Weight

  • Cortisol
    Cortisol is a hormone produced by the adrenal glands in response to stress. Our modern stressed lifestyle often lead to very high levels of cortisol. Strict diets and stress, shame or guilt around food also raises cortisol. Excess cortisol depletes serotonin, causes insomnia, overeating, weight gain and increases fat deposits, especially around the abdomen. High cortisol is also linked to depression, irritability, fatigue, food addiction and sugar cravings.
  • Insulin
    Insulin is a hormone produced by the pancreas beta cells. It is secreted in small amounts throughout the day, and in larger amounts after a meal. Insulin is responsible for allowing glucose in the blood to enter cells, providing them with the energy to function. Insulin is also the main fat storage hormone in the body. It tells fat cells to store fat, and prevents stored fat from being broken down. Insulin resistance occurs when insulin becomes ineffective and glucose is unable to enter cells. The liver then converts the glucose into fat. Insulin resistance can cause weight gain, sugar addiction and metabolic syndrome.
  • Leptin
    Leptin is a hormone that is produced in fat cells and reduces appetite. Leptin signals the brain to stop eating when you’re full. It also tells the brain that there is enough fat stage which helps prevent overeating. Overweight people have more fat cells and very high levels of leptin. When the brain receives too many leptin signals, it shuts down; leptin levels keep rising, receptors stop functioning, leading to leptin resistance. Leptin resistance increases hunger and reduces the number of calories burnt, causing weight gain. Leptin levels are also reduced when you loose weight, making it very hard to maintain weight loss.
  • Ghrelin
    Ghrelin is a hormone produced by enteroendocrine cells of the gastrointestinal tract, especially the stomach, and is often called a "hunger hormone" because it increases food intake. Ghrelin levels are highest before eating, and lowest after a meal. In overweight people, gherkin decreases very little after meals.
  • Estrogen
    Estrogen is one of the most important female sex hormones. It is mainly produced in the ovaries, with small amounts produced by the adrenal glands and fat tissue. Both very high and low levels of estrogen can lead to weight gain. Estrogen dominance occurs when you have too much estrogen compared with its counter-hormone, progesterone. Having too much estrogen in the body causes a number of symptoms, including weight loss resistance, moodiness, PMS, and heavy periods.
  • Thyroid
    The thyroid creates hormones T4 and T3 that control metabolism, and dictate how fast or slow you burn calories. A sluggish thyroid causes weight gain, fluid retention, hair loss or thinning, depression, and constipation, among other problems.
  • Testosterone
    Testosterone belongs to a group of hormones known as androgens. Testosterone levels affect fertility, sex drive, red blood cell production, muscle mass and fat distribution. Although men have more testosterone than women, the female adrenal glands and ovaries produce small amounts of this important hormone
  • Hypothalamic-Pituatary-Adrenal Axis
    The hypothalamic-pituitary-adrenal axis is responsible for helping us adapt to stress. In response to stress, cortisol is released. We need cortisol for the body to function properly, but when we are constantly stressed the HPA axis gets desensitized to the negative feedback loop, leading to chronic stress on the hypothalamus, pituitary gland and adrenal glands.

Emotional Factors and Weight

Emotions, beliefs and attitudes can derail weight loss. Unprocessed and negative emotions can lead to overeating, alcoholism and other unhealthy addictions. Shame, judgement and obsession also triggers excess cortisol and contributes to weight loss resistance.  Starvation, restricted eating and excess exercise  cause hormonal imbalances and consequent weight issues.

Weight Loss & Hormones: A Reset

  • Eat well. Eat an anti-inflammatory Mediterranean diet rich in vegetables, fruit, whole grains, healthy proteins and healthy fats. Avoid processed foods, refined carbohydrates, sugar, sugar substitutes and hydrogenated or trans fats.
  • Move. Exercise including yoga, Pilates, dance, weight training, and burst cardio (alternating brisk walks with normal pace). Burst training help stabilize cortisol and raises growth hormone.
  • Manage stress. Meditate.
  • Get adequate sunlight. Spend time in nature.
  • Get adequate sleep.
  • Supplement if necessary. Ashwagandha and phosphatidyl serine help balance cortisol. Berberine and milk thistle help balance insulin. Di-Indole Methane (DIM) helps balance estrogen.
  • Address nutrient deficiencies. For example low vitamin C lowers progesterone which makes you overwhelmed and anxious.
  • Remove toxins such as bisphenol A which interferes with estrogen, insulin, thyroid and testosterone messages in the body.

It is important to balance hormones to attain peak health, feel good, energized and focused as well as to maintain a healthy weight.

Anxiety: Stress and the Coronavirus Covid Pandemic

Anxiety: Stress and the Coronavirus/Covid Pandemic

Anxiety: Stress and the Coronavirus/Covid Pandemic

What is Anxiety?

Anxiety is normal and healthy, keeping us safe and motivating us. Anxiety is an emotion characterized by feelings of tension, worried thoughts and physiological changes. It is part of the "fight and flight" response to help survive life threatening situations. It is driven from the sympathetic nervous system.

Anxiety becomes problematic when it is constant and uncontrolled, and starts affecting life and health negatively.  A 2019 survey conducted by the American Psychiatric Associations found that 68% of people polled felt a combination of “somewhat and extremely anxious” most of the time.  

The ongoing covid pandemic has been very stressful and caused a general increase in anxiety.  We fear contracting the infection, death, loss of income, isolation, restrictions and the future.  Some of us have lost close family members, friends and colleagues.

Anxiety Physiological Changes

When you experience anxiety, your body goes into the fight or flight state, causing a set of physiological changes:

  • Heart rate increases and pumps oxygen-rich blood and sugar to major muscles. Blood thickens to increase the availability of clotting factors and immune system cells in case of an injury.
  • Sugars and fats mobilize for energy to fuel muscles.
  • Breathing rate increases causing more oxygen to enter blood.
  • Pupils dilate, enhancing vision. Peripheral vision and hearing become more acute. 
  • Mental activity and alertness increase for quick decision making.
  • Sweating increases. Hands and feet may feel cold as blood supplies are diverted to the brain and muscles. Hairs stand on end. Skin can turn pale.
  • Saliva flow decreases and mouth may feel dry.
  • Gut activity slows as blood supply is reduced, affecting digestion.
  • Spleen contracts and empties red blood cells into the circulation. 
  • Urine formation is reduced. affecting digestion.
  • Cortisol, adrenaline and noradrenalin are released into the blood stream.

Chronic Anxiety and Stress Consequences

The hormones and chemicals released by the body in response to chronic anxiety and constant modern stress are not used up and remain in the body. 

Thus fats released settle in arteries’ linings, increasing blood pressure and cardiovascular issues. Released nutrients deplete vital stores.  Excess sugar in the blood stream causes oxidation, and increases the risk of chronic diseases such as heart disease, diabetes, cancer, depression, anxiety, weight gain, etc.  Ineffective digestion leads to indigestion, constipation, diarrhea as well as other complications such as ulcers and irritable bowel syndrome. Stress also inhibits the immune system, and increases  vulnerability to colds, flu, fatigue and infections

Anxiety: Tools and Natural Remedies

  • Breathe. Being with the breath engages the vagus nerve, which activates the calming part of the nervous system. Evening out the breath slows the heart rate and eases anxiety.
  • Move. Exercise releases endorphins which interact with brain receptors causing euphoric feelings and reducing pain. Maintaining a regular, non-obsessive exercise routine reduces stress, improves mood, enhances self-esteem, and increases energy levels. Walking and yoga are particularly effective.
  • Maximizing time in nature calms the nervous system.
  • Socialize. Spend time with friends. Emphasize face to face connections whenever possible.
  • Meditate mindfully. Meditation calms the mind and brings you to the present. A nonjudgmental, compassionate acceptance of whatever is happening in the present moment strengthens our natural defenses, calms the nervous system, and provides clarity on next steps, best practices, and decisions during uncertain times.
  • Journal. Writing down what makes you anxious can make it less daunting.
  • Identify triggers. Find tools to manage triggers.
  • Cognitive Behavioral Therapy (CBT). CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations.
  • Eat healthy. Diet is a great way of active self-care and self-love, a key in CBT. Food affects our emotional state. It is important to increase healthy eating habits and reduce unhealthy ones. Vitamins help the function of enzymes that enable reactions such as the synthesis of serotonin, which plays an essential role in our happiness. Implementing a Mediterranean diet emphasizing whole grains and legumes, vegetables, fruit, fatty fish, nuts, seeds and healthy fats including olive oil is helpful to reduce anxiety. Avoid sugar, processed foods, caffeine, alcohol, hydrogenated and trans fats as well as artificial sweeteners such as aspartame.
  • Gut health. An imbalance of bacteria in the gut can cause many symptoms associated with anxiety and other mood disorders. The gut microbiota is influenced by nutrition.
  • Supplements. Certain supplements and nutrients, such as ashwagandha, rhodiola, lemon balm, valerian, l-theanine, kava kava, valerian root, B vitamins, omega 3 and magnesium help reduce anxiety. Supplements can take up to 3 months to feel effects. People taking prescription medications must consult with their health professional before taking supplements.
  • Aromatherapy. Certain essential oils, such as lavender, bergamot orange, camomile, clary sage, yang ylang, rose, vetive, neroli, lemon and sandalwood help activate receptors in the brain, easing anxiety.
  • Get adequate sleep.
  • Volunteer. Help others.

When to Seek Professional Help?

Anxiety that interferes with routine activities and causes physical symptoms should be addressed by a mental health professional. 

Most extreme anxiety disorders can be treated so that symptoms are manageable.

Vitamin D Cuts Risk Covid-19

Vitamin D Cuts Covid-19 Risks

Vitamin D May Cut COVID-19 Risks

Vitamin D deficiency is associated with an increased covid-19 infection risk.  

Vitamin D

Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin. It is produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.  It is available in a few foods and as a supplement.

Vitamin D obtained from sun exposure, foods, and supplements is biologically inert and must undergo hydroxylations in the body for activation. The first occurs in the liver, and the second occurs primarily in the kidneys.

Vitamin D Benefits

Vitamin D has multiple roles in the body, namely:

  • Promotes healthy bones and teeth.
  • Supports immune, brain, and nervous system health.
  • Regulates insulin levels and supports diabetes management.
  • Supports lung function and cardiovascular health.
  • Influences the expression of genes involved in cancer development.

Vitamin D and Respiratory Infections

Interest in a potential role for vitamin D in the prevention or treatment of acute respiratory infections dates back to the 1930s, when cod liver oil was investigated as a means to reduce industrial absenteeism due to the common cold.

Vitamin D is important to the function of the immune system and it is well established that vitamin D supplements lower the risk of viral respiratory tract infections.  

Vitamin D and Covid-19

At Boston University School of Medicine (BU), hospitalized COVID-19 patients who were vitamin D sufficient had significantly better clinical outcomes, with marked decreased risk of becoming unconscious, hypoxia and death. In addition, they had lower blood levels of C-reactive protein (an inflammatory marker), and higher blood levels of lymphocytes (a type of immune cell that helps fight infection).  BU defined Vitamin D sufficient as blood levels of 25-hydroxyvitamin D of at least 30 ng/m

There are about 30 studies demonstrating that having optimal blood levels of vitamin D reduces Covid-19 risks. Many researchers regard this evidence as overwhelming, although there are always those that claim we need more research.

iIn the meantime, there is little to be lost (vitamin D supplements are inexpensive and have low risk of toxicity) and a huge amount to gain by recommending an adequate daily dose of vitamin D3. 

In particular, vitamin D:

  • Decreases COVID-19 infection and transmission.
  • Lessens coronavirus replication by affecting zinc metabolism.
  • Reduces symptoms.
  • Promotes viral clearance by modulating effects on dendritic and T cells.
  • Reduces inflammatory response
  • Controls the covid-19 cytokine storm by lowering interleukin-6 levels .

A possible caveat is vitamin D’s effect on viral spread, since by reducing inflammation,  it may increase asymptomatic carriage.

Vitamin D: Deficiency and Insufficiency

Vitamin D deficiency and insufficiency is widespread in both children and adults worldwide.  The deficiency is likely attributed to the ubiquitous use of sunscreens and the fear of sun exposure. 

The low costs of vitamin D and its general safety, at least at doses of up to 4000 IU per day, strongly supports vitamin D supplementation.  This supplementation is even more important for groups at high risk for covid-19, such as the elderly and the immune suppressed. 

How Much Vitamin D?

The exact dosage of vitamin D depends on blood levels.  Most people need to supplement to get optimal levels.   Below are general guidelines: 

  • Infants ... 400-1000 IU
  • Children … 600-1000 IU.
  • Teens/Adults … 1500-2000 IU

An Optimal Immune System to Fight Covid-19

Until we have a vaccine or effective treatment plan, it is important to do all we can to strengthen our immune system, including

  • Eat an anti-inflammatory, low glycemic index, Mediteranean diet rich in vegetables, fruit. healthy fats, nuts, seeds and wild caught fish.
  • Exercise.
  • Manage stress.
  • Get adequate sunlight exposure.
  • Get enough sleep.
  • Supplement as needed, including vitamin D

Please consult a nutritionist or other qualified health professional before starting any supplementation.  People with certain medical conditions, such as kidney problems, cannot safely take vitamin D.

Coronavirus & Immune System

Strong Immune System for a Coronavirus World

Strong Immune System for a Coronavirus World

We live in a hyperconnected world full of pathogens. The coronavirus, seasonal flus and other viruses are around us for the long haul.  Vaccinations can be lifesaving, but they time time to develop and may not be completely effective.  In a coronavirus world, it is imperative to build a strong immune system. 

Your Immune System

You have an amazing immune system. It is a complex, marvelous fighting system connected by blood and lymph.  You can stay healthy and vital by giving your immune system optimal nutrients and conditions.

  • Wash Your Hands Frequently ... Using soap and water regularly throughout the day can strip your hands of the germs that are so easily transferred internally when you casually touch near your eyes, nose, or mouth. Avoid hand sanitizers as these have been linked to the development of cancer.
  • Eat Well ... Eat a nutrient-dense, anti-inflammatory, low-glycemic index foods with a heavy emphasis on organic vegetables.
  • Drink Adequate Amounts of Water ... Drink 64-96 ounces of filtered water throughout the day. Water helps flush toxins from the body and keeps mucus thin if you do happen to be fighting off a cold.
  • Reduce Sugar ... Sugar decreases immune response by 50% for up to five hours after consumption.
  • Exercise Daily ... Physical activity helps strengthen your immune system. A 2010 study showed that a 30-45 minute daily walk increases the amount of immune system cells present in the body.
  • Get Sufficient Sleep ... Sleep is essential to our health in many ways. A 2015 study showed that people sleeping for less than six hours a night are more than four times as likely to catch a cold as their peers who sleep for more than seven hours a night.
  • Manage Stress ... Meditation is a great calming, stress-busting activity. Those positive effects can have a major impact on our immunity. A 2012 study showed that meditation reduces respiratory infections by 40 to 50 percent.
  • Supplement ... There are a number of herbs and nutraceuticals that can help power up your immune system, including echinacea, astralagus, reishu mushrooms, beta glucans, pau d’arco, etc.

A Coronavirus World

A strong immune system helps you stay healthy in a coronavirus world.

We can use the coronavirus threat as impetus for building health and vitality from the ground up and using medication and vaccination wisely,  As Pasteur said on his deathbed, “The pathogen is nothing; the terrain is everything.

Please consult an integrative nutritionist, or a qualified health professional, for a custom immune system boosting plan, and before taking any supplements.  

 

Nutrition in a Coronavirus World: Eating in a Pandemic

Eating in a Coronavirus World

Eating in a Coronavirus World

Healthy eating and lifestyle habits have a big impact on how well you fare and feel in a coronavirus world.

Nutrition for a Pandemic

COVID-19 has turned our world upside down.  In times of chaos, it is imperative to eat well and adopt healthy lifestyle habits as we settle into our new normal.  These measures strengthen our immune system, our best defense in a pandemic.

Focusing on nutrition is something that is within our control.  We can choose how we care for our ourselves.

  • Increase Vegetables and Fruits ... Incorporating more vegetables into your diet is a great way to keep your immune system strong.  Eat vegetables of every colour, fresh or frozen. In particular, include food high in vitamin C, a potent antioxidant. Fruits and vegetables particularly high in vitamin C include red and green bell peppers, citrus fruits, kiwi, cantaloupe, papaya, broccoli, Brussels sprouts, tomatoes, cabbage, cauliflower, skin-on baked potatoes, spinach and green peas.
  • Include Protein-Rich Foods ... Protein plays a major role in tissue repair and recovery.
  • Include Zinc-Rich Foods ... Zinc is especially important for our immune system. Good sources of zinc include oysters, salmon, flounder, sole, some cheeses, legumes, almonds and cashews.
  • Add anti-inflammatory spices ... Some spices not only enhance flavour, but also reduce inflammation in your body. Cook with a lot of garlic, onions, ginger and turmeric as well as rosemary, cinnamon, sage, cloves, oregano, parsley, mint and cilantro.
  • Add fibre … Dietary fibre is found in grains, nuts, legumes, fruits and vegetables. Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the gut healthy. All health starts in the gut.
  • Eat mindfully … Being stressed, anxious or bored often leads to overeating. Mindless eating on processed and sugar-rich food increases weight, anxiety, fatigue and inflammation and hampers the immune system. It is a good idea to have a few healthy snacks on hand, such as fruit, nuts, raw veggies. Avoid nighttime snacking.