Photo by rioncm.

Next time someone tells you to watch your cholesterol, consider this: low-cholesterol diets have actually been shown to cause hormone-imbalances, obesity and diabetes. The emphasis on a low-fat diet reduces the intake of fat and causes an increased consumption of carbohydrates and trans fats. For women, lack of adequate levels of cholesterol in the body can be a real issue of hormone imbalances.

Why cholesterol is the most important molecule in the body:

• It is the main component of cell membranes and plays a major role in the endocrine system.
• It serves as precursor (a chemical compound that makes another compound) in the synthesis of steroid hormones, vitamin D, and bile acids.
• It is vital for hormone-making (estrogen, progesterone, testosterone, aldosterone, cortisol, and DHEA)
• It is necessary for rescue-work (cholesterol plaques are formed when there is injury to the blood vessel wall)

Is there such a notion as low-cholesterol? Absolutely. But if you do not have enough cholesterol, you will not be able to make the hormones you need! In these cases, it is critical to explore the hormone imbalances all of which play an important role in the body’s hormonic orchestra.

If you have low cholesterol:

• Increase your consumption of polyunsaturated fatty acids, primarily omega-3‘s (fish oil, salmon, sardines, coconut oil, avocados
• Avoid low-fat, low-cholesterol diets and foods
• Consider having your other hormones checked

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by franganillo.

Your hormones make deep, meaningful music on a daily basis, each one playing over the other. Together, every 24 hours they cover a number of topics including your metabolism, temperature regulation, growth, cellular repair and regeneration, reproductive organ control, sleep, mood, energy and appetite, to name a few. Your brain and nervous system are the main conductors of this well-orchestrated “hormonic” orchestra (nice, eh?), also known as the endocrine system.

The endocrine system is made up of eight individual glands, including the pineal body, hypothalamus, pituitary, thyroid, parathyroids, adrenals, the reproductive organs (ovaries and testes), and the pancreas. All of the glands produce and secrete hormones, which act as chemical messengers on all of the organs in the body. Hormone levels are directly affected by stress, immune system changes, fluid changes and nutrient-content in the blood.

When it comes to women, there are three key players: the adrenals, the thyroid and the ovaries. Here’s how they work: the adrenal glands are responsible for our ‘flight or fight responses’ in situations of stress. They produce cortisol (also known as the stress-hormone) and epinephrine. After menopause, they also produce estrogen and progesterone. Interestingly, cortisol has the capacity to directly affect progesterone levels, so in cases of prolonged stress or increased activity of adrenal glands an estrogen-dominant state occurs. At the same time, progesterone is used to make cortisol so as the need for cortisol arises more often, progesterone levels decrease. Excess amounts of cortisol can suppress your cell’s ability to respond to thyroid, which can compromise the function of the thyroid gland.

Both estrogen and progesterone can directly affect the thyroid gland. Estrogen tends to block thyroid hormone production, while progesterone facilitates it. As high levels of estrogen suppress the thyroid gland, it often results in increased rates of hypothyroidism amongst post-partum and peri-menopausal women. That’s why working on rebalancing the estrogen and the progesterone levels will often restore the normal function of the thyroid. If the female hormones are ignored entirely, the thyroid function will not restore. Similarly, if the thyroid is completely left out in an attempt to balance out the female hormones, both estrogen and progesterone levels will continue to vary in the blood.

Got it? Either way, the orchestra continues to play! It is a finely-tuned system, and when one of its members plays out of tune, everything is thrown off balance. So, to help maintain your hormone-balance:

• Eat organic foods. You are more likely to avoid hormone-disrupting pesticides
• Eat more fats. Good fats include olive oil, coconut, avocados, wild-salmon, flax seeds
• Avoid sugar and sweeteners. They raise blood sugars and insulin levels, contributing to PCOS and diabetes
• Avoid milk and dairy. This is often a source of high levels of exogenous estrogens
• Avoid methyl-xanthines. That’s caffeine, theophylline, theobromine found in coffee, black tea, chocolate and cola.
• Limit or avoid alcohol. That’s pretty self-explanatory.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by Fristle.

A good belly rub isn’t something most humans search out. Unlike our furry feline and canine friends, many of us prefer a shoulder rub or back massage and shy away from having our bellies touched. But we can hold just as much tension in our abdomens as in our shoulders and backs. Ulcers, heartburn, and gastrointestinal distress are all signs of disharmony in the abdomen and a little massage can do a lot of relaxing! The abdomen is the center of our bodies and keeping it healthy keeps us centered. So, fellow humans, I propose we bring back the belly rub!

Mayan abdominal massage is a technique based on repositioning internal organs that have shifted, creating improved blood, energy, and lymph flow throughout the pelvic cavity. This massage is very beneficial for women, as our abdomens tend to go through many stages in life. For a few decades, we have monthly cycles that shift and change as we age, our abdominal muscles stretch (then retract) as we become pregnant, give birth, and live life in general.

I was fortunate enough to connect with fellow WellWire contributor Dr. Carrie Jones of Natural Women’s Health Care clinic in Sherwood, Oregon, and ask her a few questions.

WW: Where did you learn this wonderful technique?

I actually learned this massage from Rosita Arvigo herself. She does trainings at her clinic in Belize as well as on the East coast, Colorado and in Oregon.

WW: Who benefits most from Mayan Abdominal Massage?

Younger women who have heavy periods or painful periods, and are looking for an alternative form of pain control should try it. The massage is non-invasive so it’s also very beneficial for women trying to conceive, as it improves circulation, lymphatic and nerve flow to the pelvic area as well as corrects uterine displacement. For women who are currently pregnant, it can be extremely helpful for back and leg pain, abdominal heaviness associated with the growing baby, and can make for a smoother birth. Women who are menopausal and experience uterine prolapse or urinary incontinence and want to improve the health of the area often come in for treatment with great results.

WW: What should a patient expect from an initial session?

During the first session, we usually have an initial consultation where I get a better understanding of their lifestyle, menstrual cycle, overall health and their goals with the massage. I explain what I’m going to do then we begin. It’s like a traditional massage in some aspects as you lay on a massage table and usually undress so that I have access to the entire back down to the hip and tailbone and then over the stomach area.  The massage generally lasts 35-45 minutes. Like a traditional massage, many of my patients fall asleep or zone out while I’m working.

WW: Where do you massage exactly?

The massage is all external over the skin. There is no internal work like during a gynecological exam.  Even then, it can be deeply personal or even ticklish to many women as our bellies aren’t often touched. I can work right over smooth clothing for the first massage, and want the massage experience to be as comfortable as possible.

WW: Are there any other benefits?

The massage can be really helpful to the menstrual cycle and is amazing at relieving cramps. Because all that fresh blood, oxygen, lymph and nerve flow is moving through the area, women will report that their first period after the massage is more ‘cleansing’ in that it’s a bit heavier with more clots. After that it’s usually a lot smoother. I also find that women with endometriosis benefit from the work because the massage works right over the abdomen and can be helpful in reducing adhesions that have developed in the pelvic cavity.

WW: Are there any times when it may not be a good idea?

There are a few. During menstrual bleeding, within the first 6 weeks following a normal vaginal delivery or the first 3 months after a c-section. I also don’t recommend it for women using an intra-uterine device (IUD) for birth control or if cancer is present or suspected anywhere in the pelvis, or the client is undergoing chemotherapy for this condition. During the first trimester of pregnancy it’s not a good idea though after the first term, it’s very beneficial. Finally, if a woman has a hiatal hernia, I recommend only gentle touch during the massage

WW: Where can readers go to learn more?

To learn about trainings, or to seek out practitioners in your area, go to Maya Abdominal Massage- The Arvigo Technique site. Read the article on the Massage and Bodyworks site to learn more about the history of Rosita Arvigo and her journey to becoming a healer. In the article, she talks about the benefits of repositioning the uterus for less painful childbirth.

Amy Chitwood, L.Ac. is a graduate of the Oregon College of Oriental Medicine. She is nationally board certified in Chinese herbal medicine and manages the Portland Acupuncture Blog.

Photo by unfurled.

Polycystic Ovarian Syndrome, or PCOS, is one of the leading causes of infertility. Almost ten percent of women of childbearing age have PCOS but many of them have no idea about it until they actually try to conceive.

Infertility is not the only symptom; here are other common signs:

• weight gain
• acne (often red, sore and cystic acne is a symptom)
• excessive hair growth (more noticeable on the face)
• irregular menstrual cycles (sometimes so irregular that they only occur once every few months)
• severe cramping and heavy bleeding when they menstrual cycle finally comes

But what do these symptoms mean? Also known as Stein-Leventhal syndrome, PCOS an ovulation disorder. The ovaries, responsible for producing eggs, become enlarged and develop fluid-filled cysts or sacs. These cysts produce hormones called androgens, which block the development of follicles which release an egg, cause degeneration, and result in a lack of ovulation.

Anovulation (no ovulation) means that it’s going to be difficult to conceive naturally, though not impossible. This is where acupuncture comes in handy! By balancing the hormones in the body, draining dampness (cysts are seen as a form of damp in the body), and relieving stress (see what stress does to your body here), your body will relax into a natural rhythm of cycles again. We use points on the lower abdomen to help stimulate ovulation, and balancing points in the rest of the body to help maintain proper function.

Acupuncture and herbal medicine are great tools, but working with PCOS symptoms also means taking better care of your body. Here’s how to cope with the symptoms:

• Cut out all forms of refined sugar (avoid prepackaged food and always read labels)
• Avoid dairy products, caffeine, and alcohol. Drink caffeine-free tea instead!
• Make exercise a regular part of your weekly schedule. Try bouncing!
• Take your Basal Body Temperature to chart if and when you are ovulating.
• Get acupuncture! A fascinating study in a recent issue of the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology discovered that electro-acupuncture combined with regular exercise may help women with PCOS.

Recommended reading

• The Polycystic Ovarian Syndrome Association has a lot of great information has a lot of information about diagnosis and treatment options.
• Soulcysters is a wonderful online site for women to listen, speak, and write about their experience with PCOS.

Amy Chitwood, L.Ac. is a graduate of the Oregon College of Oriental Medicine. She is nationally board certified in Chinese herbal medicine and manages the Portland Acupuncture Blog.

Photo by mszigzag.

I’m speaking from experience when I say: PMS affects everyone. Those PMS jokes might be funny but seriously folks, I used to have such bad PMS episodes that I was sometimes unable to function. And let me tell you, the people around me suffered too!

Here’s how I experience PMS: First thing in the morning I open my eyes and force myself out of bed. Sometimes I end up not getting up at all and I miss out on my 8am class. I don’t feel like leaving my room, not because PMS makes me feel lazy, but because it makes me feel useless. I get tired easily, get migraines and feel fragile. My breasts feel tender, my abdomen cramps and, for lack of a better description, I feel like a pig.

Premenstrual water retention due to the female hormone estrogen can also make me feel bloated and ugly. Husbands and boyfriends, this is the perfect time to tell a little white lie and say:

“No, honey, you’re not fat. You just feel fat, but it doesn’t mean you’re fat, because you’re not.”

It really is a white lie. Out of the 40 million reported sufferers of PMS, the majority have declared a premenstrual weight gain of up to 5 pounds. Yikes.

So, for women and the men who love them, here are my top five tips on how to cope with PMS:

• Ladies, know your calendar. Keep a calendar and mark two weeks prior your next period as ‘red alert’ weeks: this is when most women experience PMS. The peak with will be in the last few days, before your period starts. Of course, it varies from person to person. Get familiar with your own pattern, because just like watching the weather news, it helps when you know what’s coming. Men, I’m sure you’ll find this trick useful too. Don’t be afraid to study your partner’s calendar.

• Avoid foods that are high in simple sugar. Focus on munchies with complex carbohydrates like oatmeal, brown rice, whole wheat bread, yogurt, apples, and spinach. This will help you keep your focus and manage your blood glucose level. Goodbye sugar highs and crashes.

• Stay active. Get into energetic activities like brisk walking, power yoga, or playing with your kids. Exercise is a natural mood lifter and endorphins are a PMS-ing girl’s best friends: they’ll lift your spirits and act as a natural pain killer.

• Gentlemen, make love, not war. Most PMS-ing women experience loss of sexual desire due to the drop of the sex hormones, progesterone. This is the perfect time to give some TLC to your seemingly distant partners. Don’t be fooled: we still want sex! It’s just that during these times, arousal isn’t as automatic. Women, be open to your partners because sex is a great pick-me-up and can go a long way in treating irritability and depression.

• Don’t be an island. I know it’s easier said than done because you’d rather be left alone during these dreadful PMS moments, but it’s important to stick around friends and family who can help refocus your attention to happier thoughts. This is a great way to distract yourself. Socialize, have fun, and don’t lock yourself up in your bedroom. Soon enough, you’ll realize that PMS doesn’t have to be crippling after all.

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by pfala.

If you’re experiencing night sweats, depression, frustration, and headaches during menopause, you probably have a lot of questions (like, why is my vagina so dry?! Or, where are my car keys?!). Dr. Kassam shares the more useful questions that you should take up with your health care practitioner and some simple therapies for making a graceful transition to this new stage.

Dr. Natasha Kassam is dedicated to facilitating the healing and wellbeing of her patients. Her passion is cardiovasular and pulmonary medicine. She practices at Bloom Natural Healthcare in NE Portland Oregon and is the host of askdrkassam.com.