Wearing Your Heart on Your Shoulder

Do you wear your heart on your shoulder?!!!?????  I'm kind of being silly, but not really...I ask this question in relation to your heart health versus your emotional health.  In the past few months I have lost a number of exceptional women in my life due to heart disease, or cardiovascular disease (CVD), and the statistics in addition to the need for educating women about our vulnerability to this disease has inspired this post.  

In my opinion, it's important for us to take notes on our bodies and its response to our daily activities, interactions, and stress levels.  I'm not saying you need to meditate, participate in yoga, see a therapist, etc....I'm just suggesting that when something about your body feels "off" make a mental note of it and maybe even have a seat and live in the "offness" you feel to be able to describe to it to a medical professional.  The more moments we take to listen to our bodies and educate ourselves about them; provides us with more tools to utilize when our bodies are responding in unusual patterns.

For International Women’s Day the World Health Organization (WHO) presented 10 illnesses that were significant to women and their health.  Those 10 health issues were:

World Health Organization (WHO) 10 Health Issues of Women. (Bustreo, 2015)

In researching more, I found an additional list of health concerns related to women, which listed the top 5 female health issues as:

1. Heart disease 
2. Breast cancer
3. Osteoporosis
4. Depression
5. Autoimmune diseases (Zamora, 2015)

For the sake of not overloading you with ALL of the health concerns for women, I’m going to address cardiovascular disease (CVD) in women in this post, as it is one of our top health issues and causes of death.  Just to put things into perspective, 

• In 2006, 26% of women died from CVD, which is equivalent to more than 1 out of every 4 women you may know dying from CVD (Moran & Walsh, 2013).
• If we fast-forward to more recent years, statistics show that CVD is responsible for 29% of deaths in women  (Bustreo, 2015).  
• About 5.8% of all white women, 7.6% of all black women, and 5.6% of mexican-american women have coronary artery disease (CDC, 2015).

In talking about what may make noticing CVD symptoms difficult for women...the short of it is that CVD symptoms present very differently in women than they do in men AND our CVD symptoms are NOT usually presented as the “classical/standard” symptoms.  But just as a general rule of thumb, any symptoms that appear as

• pain, pressure or discomfort in the chest, neck, jaw, upper stomach, or back,
• feeling weak light-headed or faint,
• pain or discomfort in arms or shoulder,
• shortness of breath, and 
• nausea (Centers for Disease Control and Prevention, 2015)

that can appear while resting, at the start of physical activity, or during periods of high stress.  These are significant signs that should prompt you to seek medical advice and/or call 9-1-1.

In our case, the female body already has so many functions playing the balancing dance that CVD symptoms could be very subtle or even absent…which definitely makes me and should make you uneasy!  But, studies have shown that a large percentage of women experience

• fatigue,
• sleep disturbance, and
• shortness of breath

prior to experiencing a heart attack (Moran & Walsh, 2013).  After reading this, I instantly thought...I experience at least two of those three on a weekly basis...which would make me a prime candidate for ignoring such indicative signs.  The more disappointing research shows that close to two-thirds or 64% of women who die suddenly from CVD had absolutely NO symptoms (Moran & Walsh, 2013).  With that in mind, we need to pay close attention to our body with respect to symptoms or feelings of being “off or icky” that may appear and disappear spontaneously.  If and when you ever feel chest discomfort, or any of the symptoms listed above, it is EXTREMELY important that we seek medical advice, and if you suspect that you or someone near you is having a heart attack INSTANTLY call 9-1-1.  NEVER brush off or ignore any of the above symptoms as indigestion or stress (which is what I might I have the tendency to do...considering life doesn't really slow down!) as the faster you seek medical assistance the larger your chances are of surviving.

Just a Few Facts…

• Heart disease is the leading cause of death for African American and White women in the United States (Centers for Disease Control and Prevention, 2015).
• Illness symptoms can be broken down by:

CVD and Related Symptoms. (CDC, 2015)

Your Risks for Being Affected by CVD...

CVD Risk Factors. (CDC, 2015)

How to Limit or Minimize Your Risk...

By educating ourselves and listening to our bodies, we can reduce our chances of heart disease by:

Minimizing CVD Risk Factors. (CDC, 2015)

There are a number of initiatives at work to educate on CVD, check out these links below for more information:

• State Public Health Actions to Prevent and Control Diabetes, Heart Disease, Obesity and Associated Risk Factors and Promote School Health
• Million Hearts
• WISEWOMAN
• The American Heart Association
• The Heart, Lung, and Blood Institute

Also, I wanted to point out that none of the listed symptoms related to CVD had an age stamp attached, which is VERY significant, as women of any age as well as those at a "healthy" weight with unhealthy fat proportions can be affected in large numbers.  Hopefully this post will help someone along their journey to optimal health.  Please feel free to comment or re-post.  Until next time ;)

_______________________________________________________________________

References:

Bustreo, F. (2015 8-March). Promoting health through the life-course. Retrieved 2015 13-May from World Health Organization (WHO): http://www.who.int/life-course/news/2015-intl-womens-day/en/

Centers for Disease Control and Prevention. (2015 30-April). Division for Heart Disease and Stroke Prevention. Retrieved 2015 1-May from Centers for Disease Control and Prevention: http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_women_heart.htm

Centers for Disease Control and Prevention. (2015 19-February). Heart Disease. Retrieved 2015 1-May from Centers for Disease Control and Prevention: http://www.cdc.gov/heartdisease/signs_symptoms.htm

Moran, B., & Walsh, T. (2013 February/March). Cardiovascular Disease in Women. Nursing for Women's Health , 63-67.

Zamora, D. (2015). Women's Health. Retrieved 2015 1-May from WebMD: http://www.webmd.com/women/features/5-top-female-health-concern

Pesticides + Health = What to Buy Organic??!!

I've been purchasing organic produce for close to 9 years now, and this was prompted by pregnancy.  Nine years ago finding organic produce was hard, and I had to travel at least 30 - 45 miles to purchase them.  Fast forward to the present, finding organic goods isn't nearly as hard as being able to pay for them!  So, each time I needed to purchase groceries I would go through this mental process of debating which produce were my favorite, and deciding if it would be worth it to purchase them in their organic form?  After going through this process too many times...I was over it and decided to research which produce were likely to be the most dangerous if eaten in a non-organic form, and I was able to put this list together.

Table 1. Products to buy organic

The pesticides that can be found on our produce affect our overall health in a number of ways.  In many cases when we eat non-organic produce we are digesting approximately 30 different pesticides, and this only takes in to account the number of pesticides that remain on the skin of the item (it does not account for the pesticides that may have seeped into the flesh of the produce).  Those digested pesticides just hang out in your colon until they are released at a very slow pace, slowly damaging your body.  The damage includes, but may not be limited to the items in the table listed below.

Table 2. Affects of Pesticide Digestion

A study conducted on women in 2014, presented that there was no significant evidence that suggested eating organic produce decreased the diagnosis of cancer overall.  However, eating organic produce did show a decrease of Non-Hodgkins Lymphoma diagnoses in women.  This is a very interesting topic, and I'll post more regarding it as information becomes available.  Feel free to check these pages fro additional information:

• The Dangers of Pesticides
• Pesticide-Induced Diseases Database
• Pesticide Injury & Illness Surveillance

In the meantime, choose your produce wisely!  Please feel free to comment, share your thoughts, and follow ;)

Update to Body Wash

Since our move to California, I have had to change a lot of our hair and skin products, as the air is dryer here than in Maryland, and our water is very hard.  In order to keep our skin clean and moisturized I added the following to our body wash...

• Refined Mango Butter - rich in antioxidants, vitamins A and E, restores and maintains skin moisture, as well as promotes cell generation.  It arrives as a crumbled butter material, that can be melted to mix with other ingredients.

Refined Mango Butter

• Tucuma Butter - rich in fatty acids to protect and moisturize skin.  It arrives as extra-virgin coconut oil would in a white/clear wax material.

Tucuma Butter

• Kukui Nut Oil - helps with soothing sunburn and chapped skin.  It arrives as a yellow oil.

The base of our body wash changed a bit also.  I fill the blender with...

1. 1 cup of Castor oil
2. 1 cup of Olive Oil
3. 1 cup of Honey
4. 1 cup of melted Refined Mango Butter
5. 1 cup of melted Tucuma Butter
6. 1 cup Dr. Bonner's Castile liquid Soap
7. 1/2 cup of Safflower oil
8. 1/2 cup of Jojoba oil
9. A few drops of Eucalyptus oil (this is just to give it a soothing smell)

I blend them up, and pour into a pump bottle...and we have our lovely body wash!  The end result is usually very creamy, and it does not produce bubbles.  I'm okay without bubbles as long as my skin is clean and moisturized.  This mixture needs to be altered according to your skin needs, and remember if you feel itching or experience hives while using these ingredients, please discontinue use and seek advice from your health care provider.  I hope this helps someone, until next time ;)  Please feel free to comment and follow!

The Infamous "Period" and PMS

Over the past few years, I have noticed a number of changes surrounding my menstrual cycle. I'm not sure if it's the fact that I use a hormone free IUD, or if it's my aging process (wine gets finer with time)...I'm pleading the fifth on the aging process...lol ;) So, I decided to dig a little into the actual pathophysiology behind my "Horrible Headaches" or H² surrounding my menstrual periods. Yes, I named them H²...I was a Math major and I'm a SUPER nerd!  

It is absolutely undisputed how miraculously our bodies function, and I'm always in awe of the many variations of beauty our body's represent.  A portion of the female body's beauty stems from its ability to manage stress, hormones, emotions, and reproduction with ease.  "With ease" is a bit of an under statement, when I actually think about the monthly process our bodies are subject to upon reaching our first menstrual cycle.  I remember entering middle school and all of my friends and female family members of my age group were all discussing their "period"... and I remember looking at them with my "shut the front door" face, thinking "it can't really be that bad...seriously...it's so bad that we have to have a full blown conversation instead of riding bikes"?  Anddddd 15 years later, I must confess that at least "MY" menstrual cycle needs/deserves/will occupy more than a full blown conversation...besides who would I be kidding if I didn't recognize that it basically runs things!  MY definition of running things doesn't exactly mean that I "bow down" to it...I just understand my body's natural process and I don't fight it nor do I attempt to agitate it because ultimately...my body WILL win (hands down) every time!  And I only know that my body's a winner because in my younger, not so in tune with my body self...I thought it was possible to live around my monthly cycle, as in not listening to my body and its needs during this very pivotal period of time.  However, my body had a way of ever so gently knocking me on my butt, at which point I had no choice but to listen.

In my younger days, I would battle with very painful cramping, but after child birth I started to notice a new pattern, and yet another pattern began after I started using a hormone free IUD.  So, I would go through periods of time where I thought I had my monthly cycles and symptoms all figured out, when in actuality just like any life long process my monthly cycles were evolving with my lifestyle environment.  In order to get in touch with and to understand my monthly cycles better, I had to call on my nursing background to research a few topics.  Mentally, I understand that my body is very complex, and it needs to be taken care of as such, but physically (in the real world) there are so many things that need to be taken care of in addition to "ME", which implies that my body may suffer from "I'm gonna start that next week" syndrome from time to time!  But, I'm human and this will occur from time to time, and I'm okay with that as long as I learn from my experiences and in turn share with you ;)

What is the "Menstrual Cycle" Exactly

In the most basic explanation, our menstrual cycle is a 4 week or 28 day cycle where our reproductive hormones participate in an automatic balancing act initiated by the hypothalamus to:

• mature an egg within one of our ovaries for release during ovulation, and to
• build a foundational endometrial lining along the wall of our uterus for future egg implantation1

The Hormones of Our Menstrual Cycle

1. Luteinizing Hormone (LH) - causes the complete maturation of follicles and pushes the follicles through ovulation.  It is also responsible for the development of the area on the ovum where the ovum exited during ovulation.  This exit area or ruptured follicle turns into a corpus luteum that excretes progesterone.
2. Estrogen - produced by the mature follicle, and suppresses the release of the FSH 
3. Progesterone - maintains the layer of the uterus that supplies blood circulation in preparation for fertilization and implantation for a developing fetus.  
4. Follicle-Stimulating Hormone (FSH) - stimulates the growth and maturity of the ovarian follicles necessary for ovulation1

For symptom identification reasons, I am going to focus on estrogen and progesterone along with serotonin.  Serotonin is a neurotransmitter that is involved with moods, emotions, and sleep; these levels are usually elevated in those with schizophrenia1

How Hormones & Neurotransmitters Affect Premenstrual Syndrome (PMS)

The fluctuations of our hormones has been mentioned by many as the foundation of our PMS symptoms.  Recently, I read a few articles that introduced a new variable to the PMS equation; the neurotransmitter serotonin.  In the Monthly Hormone Chart below, I have tried to illustrate the fluctuations of our key hormones (estrogen and progesterone), and serotonin with respect to our monthly menstrual cycle.

Monthly Hormone Chart.  Displays our typical monthly menstrual cycle from day 1 through day 31.  Where mensing (bleeding) or our "period" starts approximately on day 28 and continues through day 3 of our new cycle.  Each colored line represents a significant hormone and its fluctuation throughout our menstrual cycle.  Serotonin has two lines, where the green line represents its levels in women without PMS, and the purple line represents its levels in women with PMS.

In an ideal health situation, our serotonin levels remain steady (as seen with the green line) throughout our monthly menstrual cycle.  However, research has shown that women who experience PMS also experience a drop in their serotonin levels as their estrogen levels drop2 (as seen with purple line).  In my case, my PMS symptoms begin around the 14th day before my "period" starts.  Just for clarification, our menstrual cycle is a 4 week time frame that ends with a 3-7 day mensing interval.  This 3-7 day mensing interval is the portion of our menstrual cycle that we call or have come to know as our "period" because it's the most external evidence of our internal reproductive cycle.  At the end of our mensing interval or "period", our menstrual cycle starts again!  I felt the need to clarify this because at times we may forget that our body is ALWAYS in a menstrual cycle, but we tend to only acknowledge or pay attention to the portions of this continuous cycle that affects our activities of daily living (cramping, mood swings, bleeding, bloating, etc).

Soooo, back to these serotonin levels...serotonin levels tend to reach their lowest levels during the 2 weeks prior to mensing2.  Ultimately, women who experience this drop in serotonin also experience PMS.  And there lies the supposed connection...

The Infamous PMS Progression.  Displays the supposed relationship between hormones and PMS.  Granted it is not known what causes serotonin levels to mimic the decrease of estrogen levels.  However when serotonin does decide to follow the drop in estrogen, the decreased level of serotonin has been linked to PMS.

What Can We Do About It?

There are a number of options for limiting and alleviating symptoms related to PMS.

If you are anything like me, you want the justification behind as many of these options as possible.  So, here is my attempt at providing justification...

• Stress - this is problem if you are a person with great health, so imagine adding the element of stress to your body when it's in a state of imbalance...enough said!
• Avoiding caffeine and refined carbohydrates - this allows your body to minimize nervous system arousal.
• Increasing complex carbohydrates, high fiber, foods rich in vitamin B6, dairy, and poultry - these diet options are supposed to promote serotonin production.
• Exercise - enables the release of endorphins, which elevates your mood.  Aerobic exercises are especially good for relaxing the body.
• Calcium and magnesium - help with alleviating psychological and physiological symptoms.

Now for the "Happy" foods list...

• Sweet potatoes - loaded with folate, and B vitamins that increase serotonin and dopamine (neurotransmitters) levels, leading to better moods,
• Bananas - loaded with tyrosine, which is a building block for neurotransmitters,
• Eggs - have ideal proportions of fat and protein which will keep your blood sugar from jumping all over the place, preventing extreme mood highs and lows,
• Quinoa - (my favorite rice/noodle replacement) loaded with protein, B vitamins, magnesium, and iron, all of which regulate serotonin levels, evening out your moods,
• Tomatoes (cooked) - loaded with lycopene which prevents inflammation that can accompany PMS, leading to stress on your body...not to mention discomfort and pain,
• Avocados - loaded with healthy fat like Omega-3's which increases a positive mood,
• Coconut oil - (the only oil I use for cooking) loaded with medium-chain triglycerides which improves the brain's production of serotonin 3
• Chocolate, eggplant, pineapples, plantains, red plums, and walnuts - increase serotonin levels 5

After all of the information provided, I have to say that regular exercise, eating healthy, and taking a daily multi-vitamin seem to handle my mood swings and fatigue related to PMS.  I also take an iron supplement Floradix Iron + Herbs in order to prevent fatigue related to low iron levels due to heavy mensing.  It's perfect for me because it does not cause constipation or hard stools, however the taste isn't that great and I have to remember to take it 30 minutes prior to eating.  When my symptoms are severe and I'm experiencing migraines and severe cramping, I utilize Tylenol for cramping (because I can't take Ibuprofen...but if I could I would take an NSAID instead), Frova which is a prescription medication for migraines, and my old faithful heating pad ;) Frova works really well for immediate relief as soon as I feel a migraine coming on or after one has started.  The multi-vitamin I use is Ola Loa, and it comes in a powder form that you mix with water and drink.  I'd rather drink my vitamins in a powder form versus swallowing them in a pill form, as the pill forms can be inefficient and lead to additional free radicals roaming around in my system.  I'm also a heating pad snob, so I figured out the exact heating pads that work best for me and they happen to be made by Sunbeam.  You can find more information about the heating pads I use here, and here.  I also use a few applications to track my menstrual cycle and symptoms, they all have their strengths, it just depends on which is more comfortable for you.  My tracking apps are...

Period Tracker, by GP International LLC

I've been using this app the longest.

Period Calendar/Tracker by ABISHKKING
This app has grown on me, and it's presentation is really cute.

Period & Ovulation by SMSROBOT LTD

LoveCycles Menstrual Calendar by Plackal Tech

Another random note...there was also a study done recently that showed significant improvements in PMS with the usage of a medication named Fluoxetine (also named Sarafem and Prozac) in the place of Calcium supplements, please contact me for information if you can't find the article on the web4

In short, my monthly "horrible headaches" are related to PMS that has been linked to a decrease in my serotonin levels that happens to decrease with my estrogen levels prior to mensing!  As always, please consult with your physician prior to starting any new exercise regimens or prior to starting new medications or supplements.  This information has been provided for educational purposes, and I hope you find it helpful.  Please feel free to follow and share ;)  Until next time!

________________________________________________________

¹  Dunn, J. (2015, March). Bad Moods, If you’re sometimes Ms. Grouchypants (and who new ways to head off downer feelings and bring. Health.com.

²  Lewis, S., Heitkemper, M., Dirksen, S., O'Brien, P., & Bucher, L. (2007). Medical Surgical Nursing Assessment and Management of Clinical Problems (Seventh ed.). St. Louis, Missouri, USA: Mosby Elsevier.

³  University of Minnesota Health Center. (2014). Understanding PMS and Your Cycle. Retrieved April 1, 2015, from University of Minnesota Health Center: http://www.uofmmedicalcenter.org/healthlibrary/Article/85704

⁴  Yonkers, K. (2014, January). Fluoxetine better than calcium in premenstrual syndrome. Journal of Clinical Psychopharmacological.

⁵   Leeuwen, A. M., & Poelhuis-Leth, D. J. (2009). Davis's Comprehensive Handbook of Laboratory and Diagnostic Tests with Nursing Implications (Third ed.). Philadelphia, PA, USA: F. A. Davis Company.

Food for Crohn's Flares

I’ve finally had the opportunity to write down the foods and process that works for me during a Crohn’s flare, as well as how I minimize my symptoms on a daily basis.  Anyone exposed to the daily struggle with Crohn’s disease symptoms, can appreciate when any amount of relief can be attained without prescription medications.  I have been working on a few diet changes to reset my gastrointestinal system to a healed and stable state.  After much researching along with trial and error.  I have found that a few almost hard to stick with diet changes ABSOLUTELY make the difference between having a good day and a horrible day.  The diet changes allow my gastrointestinal tract to heal during flares as well as on a daily basis.  The first thing I learned was to simplify my diet, and this was the hardest part to digest mentally.  It’s as if mentally I need sugar and fried foods to enjoy eating...not the case at all...at least not now ;)  

Simplifying my diet...

In simplifying my diet I had to...

• reduce my carbohydrate intake,
• make sure that foods I do eat are very rich in nutrients,
• stay away from processed foods,
• try to eat a majority of foods that MY system can easily digest,
• reduce foods that irritate my stomach (via food diary), and
• eat as many naturally anti-inflammatory foods as possible.

I’m sure the list above is very overwhelming, and it may only work for me.  However, in my opinion it’s worth sharing with everyone, just in case there’s a possibility that it can improve anyone’s symptoms associated with inflammatory bowel disease.  When I started the journey of developing my diet during flares...it was HORRIBLE!  It has taken me almost 4 years to understand my body, digestion, and how EVERYTHING we eat is an accumulation that presents itself as our daily health or “feel good” status.  

Bone broth...

So, at my very worst...when I’m nauseous, vomiting, can’t keep anything down = FLARE ALERT!  I instantly seek refuge in homemade bone broth.  Making bone broth consists of

1. Simmering water, 2 tbsp of apple cider vinegar, and fresh organic grass fed chicken bones or carcass.  I usually run to Whole Foods and purchase about 4 of their organic grass fed bone-in chicken breasts. 
2. I cut the meat and skin off the bones, and plop the bones and skin in the simmering vinegar water for 6-24 hours. 

Bone broth

This broth has been a total Godsend as it is rich in amino acids, gelatin, glucosamine, and chondroitin.  These nutrients from the chicken bone helps with

• strengthening the stomach lining (balances stomach acids),
• joint and skin health, and
• teeth and bone health.

I eat just this broth for all meals with Rooibos tea as my beverage until I am confident that my stomach is stable.  

Rooibos Tea...

The brand of Rooibos tea I use.

Rooibos tea has a very earthy smell and taste, but its feels so refreshing and soothing to my stomach.  In fact, I have a cup or two of Rooibos tea every morning (it has replaced coffee...completely) before eating or drinking anything.  It’s hands down the best start to my day!  Rooibos tea or sometimes-called Red tea is...

• caffeine free
• has very powerful antioxidants (cancer fighters)
• high in minerals
• magnesium – essential for nervous system
• calcium and manganese – creates strong teeth and bones
• zinc –  strengthens metabolisms
• iron – helps blood and muscles distribute oxygen
• prevents the enzyme that triggers cardiovascular disease
• lowers blood pressure and cholesterol
• relieves abdominal cramps, diarrhea, indigestion
• reduces abdominal spasms and inflammation
•  supports the body in absorbing iron, and
• prevents lipid peroxidation that can ultimately lead to Parkinson’s and Alzheimer’s diseases.

Advancing my diet to the next phase...

When my stomach feels stable, I advance my diet by eating...

•  organic chicken breasts and/or salmon,
• homemade bone broth (as a seasoning, or alone)
• cold-pressed coconut oil for cooking,
• cooked organic carrots and zucchini (I really call them green squash),
• plenty of water (with lemon or lime added), and
• salt and pepper.

I usually stick with this restricted menu for approximately 4-6 weeks.  My symptoms usually lessen within the first 2-3 days of bone broth consumption.  However, the length of time before symptom relief is experienced is directly related to the degree of internal inflammation.  Please make note that I don’t eat fruit, sweets, dairy, or grains during this phase of reestablishing gastrointestinal stability.  It’s very important to only eat foods that will assist in the healing of the gastrointestinal tract.  Also be sure to keep a food diary that includes a list of any and all symptoms you may be experiencing on a daily basis.

Next post I will discuss my approach to advancing my diet options to the next phase, as well as my approach to fulfilling my daily nutrient needs without compromising my gastrointestinal tract stability.  As with any diet or health changes, please seek advice from your physician regularly, and understand that this content is provided for educational purposes only.  My intentions are not to treat, diagnose, cure, or prevent any disease including digestive problems.  I hope this post has been helpful.  Feel free to comment and follow ;)