FitSugar

Feeling Hormonal?

FitSugar — Wed, 24 Oct 2007 11:45:00 -0700

Are you feeling hormonal? Hormones course through our veins regulating so many functions (and feelings) of our bodies. They ebb and flow too, with the levels of hormones changing throughout the month. Many of our everyday actions can affect our hormone levels.

So, if you are feeling hormonal maybe this quiz will help you figure out why!

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What's the Deal With: Leptin

FitSugar — Thu, 19 Jul 2007 02:00:00 -0700

I have come across the word "leptin" a lot recently and instead of just skimming over it and knowing it is vaguely related to weight, I thought I'd do a bit more research.

Leptin (from the Greek word leptos meaning thin) is a hormone that helps control appetite and metabolism. In a normal weight person, when body fat increases, leptin levels rise which signal the brain that it needs to speed up metabolism and decrease appetite. According to Leo Galland, M.D., author of The Fat Resistance Diet, when folks are overweight the leptin message gets lost and the body cannot regulate its fat stores.

New research indicates that inflammation, a condition in which your immune system is kicked into overdrive, may lead to weight gain and make losing more difficult. Doctors think inflammation interferes with leptin production. So from a nutritional perspective you should eat inflammation fighting foods that are high in omega-3 fatty acids.

Simply put, leptin is part of the complicated chemical process that helps regulate weight.

Breast Cancer Linked to Grapefruit !?!

FitSugar — Wed, 18 Jul 2007 03:30:00 -0700

I just found out some horrible news about a study involving vitamin C packed grapefruit. Eating this refreshing citrus fruit could raise your risk of developing breast cancer, particularly if you are a post-menopausal woman.

How is that possible? I thought all fruits and veggies were considered healthy. Here's the deal. Oestrogen is the hormone associated with a higher risk of breast cancer. An enzyme in your body called Cytochrome P450 3A4 (or CYP3A4) is involved in metabolizing oestrogen. Grapefruit may inhibit the metabolizing enzyme, which in turn makes oestrogen levels in your body rise, which could lead to breast cancer.

The study included 50,000 post-menopausal women and found that women who ate just a quarter of grapefruit a day increased their risk for breast cancer by up to 30%. Researchers are not suggesting you stop eating grapefruit, since more research is needed. These results definitely get us thinking about how our diets can affect our health on a molecular level.

Since these women were over 50, and we know that other lifestyle factors including drinking alcohol, being overweight, and eating red meat have also been linked to breast cancer, I'm going to let this whole grapefruit study pass by and wait for more research. What do you all think?

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PMS: Oh, it's Real !!!

FitSugar — Thu, 12 Apr 2007 11:00:00 -0700

When I was growing up, I remember being in a bad mood and some stupid boy saying, "Oh, you must be on the rag!" That really pissed me off. Just because I'm not happy does not necessarily mean I have or am getting my period!!

Although the truth is, right before my period, I really do feel crappy and not myself. It's not just a dumb joke between guys - it's completely REAL, but why does it happen?

Premenstrual Syndrome (PMS) happens because your body goes through a series of hormonal changes in the 2 weeks leading up to your period. The female hormone estrogen starts to rise after menstruation and peaks around mid-cycle (ovulation). It then rapidly drops only to slowly rise and then fall again in the time before you finally get your period. These crazy changes can trigger disruptive symptoms that affect you both emotionally and physically.

PMS affects women differently, and its effects can also vary from month to month. For most women, symptoms include mood swings (1 minute you're happy, 1 minute you're mad), uncontrollable crying, feeling depressed or anxious, and feeling "out-of-control."

Want to know what else PMS causes? Then read more

You can also experience headaches or migraines, dizziness, abdominal pains, backache, constipation, fluid retention (that's my fave right there), acne, breast tenderness, weight gain, heart palpitations, painful joints, cravings for certain foods like chocolate, or fatigue. Fun stuff.

The severity of your symptoms may be hereditary, and some women experience symptoms that disrupt their ability to function. If you're concerned about your symptoms, keep a calendar and write down how you feel each day. This way, when you see your gynecologist, your doctor may have some ideas for treatments.

Fit's Tips: Going on the Pill may help to regulate your hormone levels, and because you're not ovulating, your symptoms may become greatly alleviated. Monophasic birth control, like the Nuvaring or Seasonale may be a better option since they deliver an equal amount of hormones to you each day.

Insulin IS a Hormone

FitSugar — Wed, 28 Mar 2007 03:30:00 -0700

There is so much in the news about Diabetes these days, especially since Type 2 Diabetes is on the rise and the number of new cases seems to be sky rocketing. Since yesterday was American Diabetes Alert Day , I wanted to learn a bit more about the disease. I thought I should start at the beginning, go to the source as they say, and figure out what insulin is and what it does.

First off, insulin is a hormone that is produced in an area of the pancreas known as the Islets of Langerhans hence its name - insulin is derived from the Latin word insula meaning island. Hormones are chemical messengers bringing "information" from one cell to one or more other cells. Inuslin helps move glucose (aka energy) around our bodies, from the bloodstream to individual cells. Cells require glucose for movement, growth, repair, and other functions. It acts as a messenger between the bloodstream and cells, helping the cells absorb energy.

Insulin also regulates carbohydrate metabolism, the breakdown of carbs primarily into glucose. It effects fat metabolism as well.

When glucose enters our blood, the pancreas should automatically produce the right amount of insulin to move glucose into our cells. Type 1 diabetes (previously called juvenile diabetes or insulin-dependent diabetes) is a disorder of the body's immune system that results from the pancreas not producing any insulin. Type 2 diabetes (previously called adult onset diabetes) results when the body doesn't respond appropriately to insulin, a condition called "insulin resistance."

Not Enough Sleep and Weight Gain: What's the Connection

FitSugar — Thu, 15 Mar 2007 12:00:05 -0700

Are you getting a restful night of sleep? Do you wake up and feel energized? If the answer is "No," it could be causing other problems besides making you tired.

Scientists found that people getting 4 or less hours of sleep have a rise in the hormone ghrelin, that is related to stimulating the appetite, which in turn causes them to eat. At the same time, they have lower levels of the hormone leptin, which is what makes them feel full.

Not getting enough sleep at night actually makes people feel more hungry when they are awake, so they eat more. Sleep-deprived people tend to crave high-carb foods like bagels, cookies, pasta, and bread. They have chaotic eating patterns, which can mess up their metabolism, which will cause them to burn fewer calories.

There is a strong correlation between healthy sleep patterns and healthy eating habits. Getting enough sleep and controlling stress are subtle things that could have an impact on weight. Of course healthy eating and daily exercise play a part too.

Fit's Tips: If you are having a hard time getting a good night's sleep, you should definitely try different techniques like avoiding caffeinated drinks and alcohol, and exercising early in the day. Click here if you want to read up on the subject. If you've tried everything in the book, talk to your doctor about other options.

Migraine Relief Techniques

FitSugar — Thu, 15 Mar 2007 09:30:00 -0700

Ever had a migraine? If you answered "no" - well then you are lucky. If you answered "yes" you don't need me to tell you that migraine headaches are both unbearable and disabling. You feel severe pain on one or both sides of your head, or behind your eyes. You develop an extreme sensitivity to light and sound, and may even become nauseous from the pain. All you want to do is crawl into a dark, soundless cave, and wrap yourself in a blanket and wait until the awful nauseating pain passes.

The thing with migraines is that they can be really inconsistent, showing up with no obvious cause. Many people's migraines may be triggered by environment, sickness, or diet. Some women experience hormonal triggers, like mestruation. Stress, too much or too little sleep, alcohol, and weather changes can also cause a migraine.

Certain foods or smells can also trigger a migraine. Eating foods with MSG (monosodium glutamate) or strong smells from perfumes or chemicals like in paint can also cause a migraine.

How can you get relief? To find out, read more

Taking a cold or hot shower directed onto your head may relieve symptoms. Or you can just use a cold or hot wet washcloth. Some people find relief by taking a warm bath, or relaxing in a quiet dark room.

Drinking a cup of caffeinated coffee daily might help to prevent headaches to begin with.
My favorite tasty remedy? The ice cream technique. Some people find relief by causing a "brain freeze." Place spoonfuls of ice cream on the soft palate at the back of the mouth until they melt or become intolerable. This directly cools the hypothalamus, which is suspected to be involved with migraines.
Exercise daily. Regular exercise can reduce tension and stress, which may be causing your migraines in the first place.
Don't smoke - it can trigger headaches or make them worse.
You can also try over-the-counter migraine medications. If these don't work or you have recurring migraines, see your doctor and they may prescribe stronger migraine pain meds.
Biofeedback can help by teaching you how to avoid the physical stress that triggers the headache.

Label Able: Hormone Free Eggs

FitSugar — Fri, 15 Jun 2007 03:30:00 -0700

Buying eggs is confusing. From Omega-3 eggs to cage free, it's hard to know what is best.

Don't be fooled by the term "Hormone Free" or "No Hormones Administered" when buying eggs. The fact is that virtually all commercial eggs (organic or not) in the United States are hormone free. Hormones have not been approved for use in U.S. egg or poultry production by the FDA. The cost may be higher and it may sound good, but in reality the term is useless when it comes to eggs, so save your money.

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Are Occasional Breaks From the Pill Necessary?

FitSugar — Tue, 27 Oct 2009 05:50:05 -0700

Almost every woman I know has been on the pill at some point in her life, and many of us started when we were under 20 years old. It has many health benefits, such as preventing unwanted pregnancies, decreasing the risk of ovarian cancer, and alleviating PMS symptoms. The one big negative about the pill is that statistics show being on it for longer than 10 years puts you at a higher risk for breast cancer. Women may also be worried that taking hormones for so long may affect their chances of having a baby in the future. So does it make sense to take regular vacations from the pill to give your body some hormone-free time?

To find out if this is a good idea, read more.

While it's common to think that taking occasional breaks from the pill is beneficial for your body, it's actually not necessary. It's a myth that may have started a while back, since the very first birth control pills contained high doses of hormones. Today's pills contain a much lower amount so they're completely safe to take for years at a time. Doctors actually think it's healthier for your body to remain on the pill. The fluctuations in hormones can have a negative effect on your body, both physically and emotionally. Plus, all the symptoms you experienced when you first started the pill such as moodiness, sore breasts, or yeast infections may show up again.

What about your fertility? You may be worried that staying on the pill continuously for many years will make it harder to get pregnant when you decide to start a family. There's no evidence that being on the pill has any effect on a woman's future ability to conceive - it merely prevents pregnancy while a woman is on it. In fact, regularly going on and off the pill may increase your chances of having an unplanned pregnancy since your protection isn't consistent.

Most importantly, if you've been on the pill forever, you'll be happy to know that as soon as you go off it your risk for developing breast cancer begins to go back to normal over time. If you're worried about your risk, or the whole idea of putting hormones in your body doesn't sit well with you, talk to your doctor about hormone-free alternatives such as the ParaGard IUC. A permanent vacation from the pill might be the better option, as opposed to a break.

Weekend Reading: Master Your Metabolism by Jillian Michaels

FitSugar — Sun, 12 Apr 2009 03:30:00 -0700

The key to mastering your metabolism, according to the new book by Jillian Michaels? Hormones! But not in the way you normally think of hormones.

In Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones For a Hot and Healthy Body!, the Biggest Loser trainer explains how the myriad hormones that make up your endocrine system - including cortisol, ghrelin, testosterone, and leptin - work to keep your body healthy and balanced.

One of the new anti-diet books, this incredibly detailed guide combines personal memoir, serious science, and healthy eating recommendations to shed light on how artificial additives and other external factors can sabotage our weight-loss efforts. The book starts out incredibly academic, defining the various hormones and how they work; it was too much scientific jargon for me. But after wading through that I learned a lot. To find out what, read more.

Michaels's basic premise is that the toxins in processed foods, nonorganic produce, prescription medications, and the environment can throw our hormones out of whack, wreaking havoc on our systems. She writes, "Any and every body function you can imagine is controlled by your hormones." Her "three diet secrets" divide the book into three phases: removing these toxins from your life, replacing them with healthy foods, and rebalancing your hormones through diet, sleep, and exercise.

She offers a strict and simple meal plan that involves eating every four hours and tells you how to look at all the labels in your pantry and toss out the really bad stuff. She also acknowledges that we can't eat perfectly all the time and offers suggestions for good but not great foods. Along the way, she adds personal touches, like memories of being an overweight kid and confessing that she hates to exercise (which I have a hard time believing).

I like how the book offers different reasons for eating healthy than the ones we're used to hearing. It really made me think about how bad junk food really is and how every decision about what we put in our bodies has a ripple effect. This certainly isn't a book you can absorb with a quick skim; it's very dense with information. But I learned a great deal reading it and plan to return to it as a reference.