women's hlth wkshp-2013 final - perfect...
TRANSCRIPT
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Presented by:
Beacon Hill Chiropractic and MassageDr. Michael Schmolke, Dr. Sherra Sanders, and
Dr. Chris Yavis
Many diverse topics specific to female health
Women's health issues may include menstruation, contraception, maternal health, child birth, menopause and breast health.
Goal of this workshop is to guide you through some of the important issues that come up as women journey from puberty to menopause
Please sit back, listen and please ask us questions as they come up!
Average age of menarche (start of menstrual cycle) is 12.8 years
Onset of breast development (thelarche) being seen much younger in current generations
1970‐11.5 years vs. 2000‐just under 10 years
Journal of Pediatrics, 2009:
The proportion of girls who had breast development at ages 7 and 8 years, particularly among white girls, is greater than that reported from studies of girls who were born 10 to 30 years earlier.
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Possible reasons for the finding of earlier thelarche or puberty include exposure of children to environmental estrogens from plastics, foods, and pesticides; improvements in socioeconomic status; or earlier maturation caused by the rise in the average body weight of children.
BPA anyone? Where do we find this?
Early puberty means a longer lifetime exposure to estrogen and may play a role in an increase risk of developing breast cancer!
1. PMS: abdominal pain, fatigue, mood changes, bloating
2. Irregular cycles
3. Painful periods (aka dysmenorrhea)
4. Heavy cycles
5. Endometriosis‐development of uterine‐lining tissue outside the uterus
6. Pelvic Inflammatory disease
7. Fibroids
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Diet changes‐Go Mediterranean!
Regular aerobic exercise to decrease prostaglandins!
St. John’s Wort (careful if on BCP)
Omega‐3 fatty acids
Calcium/Magnesium
Evening Primrose Oil
Vitamin E
Turmeric
Castor Oil packs
Look after your gut‐Serotonin made in our bellies
Get ADJUSTED!!
Promote formation of female secondary sex characteristics
Accelerate metabolism
Stimulate endometrial growth
Increase vaginal lubrication
Sexual Desire
Maintenance of vessels and skin
Reduce bone resorption, increase bone formation
Coagulation
Protein Synthesis
Lipid/cholesterol profile
Fluid Balance
GI function
Mental health……AND MORE!!
Role of hormone in all facets of health but now common to have “Estrogen Overload” symptoms
Where is it coming from:
1. The Pill‐ ongoing exposure and side effects
2. Hormone Replacement Therapy
3. Xenoestrogens‐ chemically similar to estrogen and bind receptors
in our bodies
4. Found in pesticides, foods and plastics
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BPA
Phalates/PVC‐ processed food packaging, shower curtains, detergents, toys, beauty products like nail polish, hair spray, shampoo, deodorants, and fragrances.
PCBs and DDE (a breakdown product of the pesticide DDT)
Perfluorooctanoic acid (PFOA)‐found in non‐stick cookware
Sex and Growth Hormones used in food‐found in fish, beef, chicken
Fluoride
Buy and eat organic produce and free‐range, organic meats
Eat mostly raw, fresh foods
Store your food and beverages in glass/stainless steel, esp. for babies!
Make sure your baby's toys are BPA‐free
Only use natural cleaning products in your home to avoid phthalates
Replace your non‐stick pots and pans with ceramic or glass
Avoid using synthetic fragrances‐try essential oils
Get a new shower curtain!!
DETOXIFY YOUR LIVER
SUPPLEMENT‐indole 3 carbinol, milk thistle, turmeric
Most fertile btw the ages of 20‐24 years
4x as many women having babies after 30 yoa than in 1970
Fertility declines by 50% from 25‐35 yoa, and again from 35‐40 yoa.
Factors to consider:
1. Ovarian Reserve
2. Endometrial thinning/changes
3. STDs
4. Career implications
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Keeping a healthy weight
Exercise daily‐ 30mins recommended
Relax‐Meditation, Acupuncture
Avoid too much caffeine! (Stay under 200 to 250 milligrams of caffeine a day)
No more than 1 alcoholic beverage per day
Watch those lubricants
Prepare‐Avoid dioxins, liver detox and daily folic acid
Get Adjusted!!
Each breast has six to nine lobes
Each lobe has smaller lobules, which end in dozens of tiny bulbs that can produce milk
Lobes, lobules and bulbs are all linked by thin tubes called ducts leading to nipple
Fat fills the spaces within breast
Also, blood vessels, lymph vessels
Clusters of lymph nodes
Gender
Age
Race
Personal History
Family History/Genetics
Age at Hormonal Milestones and lifetime estrogen exposure
Obesity/Exercise
Alcohol consumption
HRT!!
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Quick tips for finding balance prioritize
delegate
ask for help
be honest about your workload
schedule time to exercise, socialize, and re‐energize
The benefits of balance emotional, physical, and spiritual well‐being
improved sleep
increased energy
more positive, optimistic outlook
better work and home relationships
Begin as cartilage
Grow till approx 18‐20 yrs
Mineralize to a peak BMD in early adulthood (25‐30 years of age)
Provide structure
Allow movement
Protect the brain and nervous system
Harbour bone marrow: source of RBC’s, immune Cells, & platelets.
Actively participate in metabolism and neuroendocrine function in the body
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Prefer correct body composition (% fatness)
Minimal emotional stress
Avoidance of toxins like smoke and alcohol
Adequate minerals and vitamins in diet
Healthy bones require adequate rest, proper nutrition, and adequate physical stresses
Minerals like Calcium are in constant daily exchange
Factors will determine if the exchange is in balance to maintain bone mineral, or lose bone mineral
Calcium Balance
Phosphorus Balance
Minerals like Phosphorus are also in constant exchange daily
The exchange of bone mineral is in balance with the factors that influence it
Same for boron, fluoride, magnesium, silicon, iron, zinc, copper, strontium, and manganese
Osteoblasts (build)
Osteoclasts (remove)
Thoughts & stress levels, body fatness, sugar levels, physical activity (weight bearing kind), and levels of sleep all influence these cells to either be active or rest
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Bone density status can put us at risk of fractures throughout our body
People at risk are those who fail to attain sufficient bone mass within the first 30 years of life and those whose bone reabsorption is greater than their bone deposition during their adult life.
Osteoporosis: the “weakening of bones caused by an imbalance between bone building and bones destruction”
(Harvard School of Public Health).
a “systemic skeletal disease characterized by low bone mass & micro architectural deterioration of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture”.
(Merck Manual of Medicine).
Osteopenia: From Latin meaning “bone” (osteon) “poverty” (penia)
a “mild thinning of the bone mass, but not as severe as osteoporosis.”
Osteopenia results when the formation of bone (osteoid synthesis) is not enough to offset normal bone loss (bone lyses). Generally considered the first step along the road to osteoporosis”
(MedicineNet.com).
Post‐menopausal women. Individuals with a small frame and body mass index. Individuals with a family history of osteoporosis. Individuals with a sedentary, inactive lifestyle. Women who have not had children. Long term use of corticosteroids (Prednisone) & glucocorticoids. Smokers. People who lacked vitamin D3 and consumed acidic diets. People who have unhealthy GUTS – lack adequate Vit K Those consuming alcohol. Those consuming caffeine (cola as well as coffee) – the famed
Framingham Osteoporosis Study found that older women who drink cola every day have lower bone mineral density
(Am J Clin Nut 2006; 84: 936‐42).
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Minimum refined vegetable oils & little or no simple sugars
Adequate lean protein from wild meat or fish, nuts/seeds/legumes
Lots of omega 3 oils sources
More alkaline diet habits (> Veggies)
No smoking, alcohol, and drugs
Lots of weight bearing activity
Low stress levels & good posture!
Sunlight & lots of vit. D3 and K
Full supply of bone minerals like Calcium, Phosphorus, Zinc, Boron, Manganese, Strontium, and more!
Dairy and bone health Women who consumed the most
calcium from dairy products had almost double the rate of hip fractures as compared to women who consumed the least dairy. The United States is a world leader in dairy
consumption and has one of the highest rates of osteoporosis.(The Harvard Nurses’ Health Study of 80,000 women )
Diets high in dairy products disrupt the calcium / phosphorus balance –evidence indicates that this accelerates the loss of calcium from bones. “scant evidence supports nutrition
guidelines focused specifically on increasing milk and other dairy product intake for promoting child and adolescent bone mineralization”. (The medical journal Pediatrics (2005; 115(3):736‐743) )
Problems with dairy Dairy Allergies:
studies have shown that dairy allergies are increasing in North America – and people are no longer ‘out growing’ these allergies.
High Saturated Fat Content: Dairy is high in saturated fat – a
contributing cause of heart disease. Leafy green vegetables have no saturated fat……
Crohn’s Disease Linked to Dairy: The CBC reported in July, 2008 that 90% of
Crohn’s patients are positive for a bacteria found in dairy that causes an intestinal disease in cows called Johne’s Disease. It is believed these same bacteria can induce Crohn’s Disease in human.
Increased Risk of Ovarian Cancer: A study published in the journal Cancer
Epidemiol Biomarkers Prev. (2006;15:364‐72) examined 12 medical studies (with 500,000 women) on the role milk consumption plays on ovarian cancer. They found that those women who consumed the most milk had the highest rates of ovarian cancer.
Occurring before or after 50 years of age, menopause signals the total halt of menstrual periods, the production of estrogen and progesterone.
This can occur prematurely, for other reasons such as: hysterectomies, ovarian
diseases, and system wide nutritional or stress induced hormonal dysfunctions
Its arrival is trumpeted by the following symptoms: Hot flashes Natural menstrual
irregularities Depression/Mood swings Other symptoms you
wouldn’t even want to imagine
Most of these symptoms relate to the hormonal change that is normal Not all changes are bad
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Changes in hormones trigger severe increases in loss of bone mineral density
Conventional approach to management of bone density and menopausal symptoms have come up short!!!!
HRT and Menopausal Symptoms Natural care options and lifestyle/nutritional/physical/mental/social strategies have shown to be safe and more effective!
Hormone Replacement Therapy: Despite on‐going suggestions that HRT will
“treat” osteoporosis, consider the following:
HRT does not build new bone density – it only offers some benefit in slowing down bone loss –other options can do the same, without the serious risks of breast cancer, stroke, heart attack and blood clotting.
The medical journal Bone (Sep. 29, 2001(3):216‐222) stated “conventional HRT acts by preserving bone, but can not restore lost bone in women with established osteoporosis.
The journal Human Reproductive Update(Sep, 2000;6(5)) published a review of ALL trials on HRT and osteoporosis from 1995 –2000 and concluded “the recommendation to use estrogen for postmenopausal osteoporosis … is not well supported.”
In 2002 the U.S. government’s National Institutes of Health stopped an 8 year study on HRT after only 5 years because it was deemed too dangerous for the women to stay on HRTgiven their findings of risks. These risks included a 41 per cent increase in strokes, a 29 per cent increase in heart attacks and a 24 per cent increase in breast cancer” (Journal of the American Medical Association 2002;288:49‐66).
Popular Pharmaceuticals: Osteoporosis is an imbalance between new
bone development and the breakdown (reabsorption) of existing bone.
ALL of the existing drugs for osteoporosis –including bisphosphonates (like Fosamax), S.E.R.M.s (like Evista) and calcitonin(Calcimar) – only slow down the breakdown (reabsorption) of the bone. NONE of them actually increase the body’s ability to build new bone density.
Side Effects:
Bisphosphonates (Fosamax, Actonel, Didronel): bone & joint pain, flu‐like symptoms, constipation / diarrhea, fatigue, kidney damage, osteonecrosis of the jaw, and insufficiency fractures.
S.E.R.M.s (Evista): hot flashes, leg cramps, blood clots.
Heartburn Medication: The popular drugs Prilosec, Nexium and Prevacid were found, in the Canadian Medical Association Journal(August, 2008), to almost double the risk of a hip fracture – because they decrease the stomach acid required to absorb the needed minerals.
Foods: any that help avoid/lesson estrogen dominance: Cruciferous veggies
Flax/Isoflavones(red clover, soy)
Magnesium and B Vitamin rich foods
Fiber rich foods
EPA/DHA
Green tea, dark berries
Tomatoes, spinach, yam, beets, apples
Probiotic rich yogurts/fermented foods
Staying lean: More on this to come
Supplement to augment your natural hormonal balance: Estrovera (75% reduction in
menopausal Sx’s guaranteed)
Women’s Hormonal (packed with Black Cohosh, Soy Isoflavones, gamma‐oryzanol.
Omegagenics EPA/DHA
Spascrupeel
Sensagen
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Your basic 4 –Multivitamin/mineral; Omega 3 EFA; Vit D3; Probiotics
Women over 40 –Glucosamine; Curcumin; Bone mineral support
Women over 45 ‐ Co‐Enzyme Q10; Liver Support ‐Detoxification;
Women over 50 –Natural Female Hormonal support
Women over 55 –Memory support
Multi: Adeeva/Metagenics
Vit D3: Metagenics/Serroyal
Omega 3: Adeeva/ Metagenics
Glucosamine: Adeeva
Bone support: Adeeva/ Metagenics (CalapetiteForte)/Serroyal (Cal/Mag berry)
Co‐enz Q10: Adeeva/Metagenics/Douglas
Liver Support: Adeeva
Female hormone support: Metagenics (Estrovera**)/Adeeva
Memory support: Adeeva
Probiotics: Metagenics/Serroyal
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Decreases Stress
Improved sleep
Improves mood
Combats chronic disease
Increases Energy
Boosts libido
Weight control
…what a difference they could make with very little effort! 20 min walking 3x/wk decreases CVD 35% in women Daily PA (walking) decreases colon CA ~40% 2x/week decreased risk of Alzheimer’s ~60% 20 min per day, daily for 1 year > participants lost an average of 15 lbs!!
Physical Activity
65% Dropin Physical
daily activity
Emotional & MentalStress Levels
Pre‐1900’s TIME 2000 +
20% of all Canadians report NO PA and 40% are considered sedentary
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Lean muscle mass is a potent fat burner Adding 1lb of lean muscle mass will burn an extra 100
calories/day…even at rest!!!
Exercise improves blood flow which helps vital organs function optimally
Is beneficial for optimal brain health by increasing # brain cells
Decreases risk of chronic disease Heart disease, stroke type 2 diabetes, obesity, osteoporosis,
How do we justify not being active? Time Know how Discipline and desire; Sticking factor Physical barriers due to health concerns
Motivation or priority Financial barriers? Facility or equipment availability
Equipment needed includes fit ball, tubing, weights, mat, which are all inexpensive and used in your own home. Many facilities can help financially
Simple not complicated
Less can be more
Practical and repeatable
Trackable and goal oriented
Must be fun; better done with friends
Where is my reward?
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What is the best? Cardio or weights
How much is too much/too little? *When is the best time?What is the best type of activity?
What to track?
Fatness/flexibility/Strength/Distance/Step/Time
Scales are an inaccurate way to determine your fitness level Muscle weighs more then fat, this will
throw you off when stepping on that scale
Let how you feel dictate your fitness level More energy, improved mood/self
esteem
Body composition is the mostaccurate way to measure FFM Average 21‐33% ‐ ask us to get yourself measured
Diversify for optimal results
1. Flexibility
2. Core strength
3. Balance, control & co‐ordination
4. Cardiovascular
5. Strengthening & resistance activity
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The number one way to increaselean muscle mass
Can be done in the gym or home Is a great way to prevent/limit
osteoporosis Don’t have to worry about getting
big and bulky…it’s not going to happen Women do not have the same hormones as their male counterparts
If done correctly, cardio will attack fatlike a heat seeking missile Peak 8 interval training
Can be done in the gym or at home
Is a great way to prevent/limit osteoporosis
Many different and fun options Tae‐bo, Zumba, body jam…etc
Do not consume sugar within 2 hrs A high sugar meal within this time will stop the benefits
of exercise induced HGH HGH diminishes fat
Exercising in the morning before eating counteracts poor diets and aids weight loss
Give your muscles at least one day rest before training again
Take 1 day/week off completely
Do not over‐train, or all of your effort will be counterproductive
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Resistance training and cardiovascular exercise are not only healthy, but beneficial for almost all women…of all ages
Work at an intensity that is comfortable for you Any exercise is great for overall health To battle osteoporosis…think weight bearing exercises Weights, walking/jogging
Most importantly, make it fun and make it part of your daily routine
Finally, please remember….
There is a light
at the end of
the tunnel!!
Thank you all for
coming to spend your
evening with us!
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1070801/
http://pediatrics.aappublications.org/content/early/2010/08/09/peds.2009‐3079.abstract
http://articles.mercola.com/sites/articles/archive/2012/04/16/early‐precocious‐puberty.aspx
http://www.umm.edu/altmed/articles/menstrual‐pain‐000052.htm
http://www.alive.com/articles/view/22000/estrogen_overload
http://www.webmd.com/baby/guide/8‐ways‐to‐boost‐your‐fertility
http://www.ucsfhealth.org/education/breast_cancer_risk_factors/
http://www.alive.com/articles/view/23427/work_to_live
And many more!