By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

The conventional medical mindset has always held that for women, the uncomfortable perimenopause and menopause symptoms women experience, result from an estrogen deficient as the ovaries start to shut down.

In reality, this is wrong.

During the ten years or so of perimenopause, (‘pre-menopause’), progesterone, a major female hormone that helps to balance estrogen, begins to drop. This is not a small drop, but more like it drops off a cliff. In fact, progesterone levels can plummet to nearly zero levels in the body.

While estrogen decreases slowly during perimenopause and menopause, the fact of the matter is that estrogen levels do not fall as dramatically–until after a woman’s last period–and even then they only fall about 40% or so, overall.

This creates a condition called “estrogen dominance” where the natural ratio of estrogen and progesterone become way out of balance. This means there is too much estrogen relative to progesterone. The symptoms can start years before menopause actually occurs. It is estimated that about 80% or more of women in the United States and Europe and other industrialized societies suffer from low progesterone and estrogen dominance.

What are the Symptoms of Low Progesterone?

The symptoms listed below affect many different body systems in the body, including the brain. Many women in their thirties and forties find that they experience moderate to severe symptoms of low progesterone. The symptoms include:

• Decreased sex drive
• Irregular, heavy menstrual periods
• Bloating (water retention)
• Fibrocystic breasts
• Headaches/Migraines
• Mood swings–irritability, anxiety and depression
• Weight gain, particularly around the abdomen and hips
• Low thyroid symptoms
• Foggy thinking, memory loss
• Fatigue
• Insomnia

Estrogen dominance can lead to a condition of increased inflammation, sudden onset allergies, autoimmune disorders , uterine cancer, ovarian cysts, ovarian cancer, breast cancer, increased blood clotting, increased risk of heart disease, strokes, and accelerated aging.

What Causes Estrogen Dominance

In a normal menstrual cycle, estrogen is the dominant hormone for the first two weeks leading up to ovulation. Once ovulation occurs, estrogen is balanced out by progesterone during the last two weeks of the cycle.

As a woman enters perimenopause and menopause, anovulation begins (cycles where no ovulation occurs) and estrogen goes unopposed, causing many unpleasant symptoms. In industrialized countries such as the United States, there can be many other causes of estrogen dominance that contribute to this condition including:

• Excess body fat
• Too much stress, which depletes progesterone
• A low-fiber diet that doesn’t allow the body to rid itself of estrogen
• Birth control pills, patches, or other synthetic estrogen therapy
• Environmental agents called Xenoestrogens (artificial estrogens), from plastics, toxins in food and water, petroleum products, laundry detergent, cleaning supplies, pesticides, weed killer, and personal care products such as lotion, make-up, nail polish, shampoos and soaps.

Estrogen Dominance Happens in Men Too

Although estrogen is typically a female hormone, men also have small amounts of estrogen and progesterone. When a man typically reaches his forties, both progesterone and testosterone levels begin to decline. This is when a man can become estrogen dominant. Symptoms of estrogen dominance for men include:

• Weight gain
• Loss of sex drive
• Erectile dysfunction
• Infertility
• Fatigue
• Brain fog
• Insomnia
• Irritability
• Man boobs
• Depression
• Anxiety

Estrogen can stimulate cell growth and cause prostate enlargement, prostate cancer and even breast cancer. Excess estrogen in men can also raise the risk of heart disease and osteoporosis.

How to Get Back in Balance

Helping your body to rid itself of excess estrogen, lowering stress, and making some lifestyle changes should help regain hormonal balance, and alleviate many of the symptoms of estrogen dominance. Here’s how:

• Follow a hormone-balancing diet:
  • Eat lots of fresh fruits and vegetables.
  • Get adequate protein from natural sources.
  • Include healthy fats (omega 3 and saturated fats) and eliminate inflammatory omega 6 seed oils.
  • Avoid all sugars and processed foods.
• Eat lots of fiber. Excess estrogen is processed by the liver and excreted by the bowel; if stool remains in the bowel, estrogen is reabsorbed into the body.
• Use transdermal 2% bioidentical progesterone cream: Many of the symptoms of estrogen dominance can be relieved with a natural, over-the-counter, bioidentical progesterone, 2% cream. (For men and women)
• Lose excess body fat and get regular exercise — Strength training, in particular, helps build muscle and stronger bones.
• Detoxify your liver: Protect your liver and help it eliminate toxins such as alcohol, drugs, caffeine, or environmental agents, so it can help you eliminate excess estrogen.
• Decrease stress: Stress causes higher than normal levels of cortisol in the body. Progesterone is a pre-cursor to cortisol, so stress will drain the body of progesterone. Even a 10-minute meditation practice every morning can do wonders to ease stress, change your mindset and create a positive attitude.

If these measures do not cause a significant reduction in symptoms, it may be time to visit your health practitioner to get lab work done for hormone levels.

References
https://www.healthline.com/health/high-estrogen#symptoms-in-women
https://www.healthline.com/health/high-estrogen#treatment
https://www.drnorthrup.com/estrogen-dominance/
https://www.johnleemd.com/estrogen-dominance.html
https://lifesum.com/nutrition-explained/5-lifestyle-changes-that-will-restore-your-hormonal-balance
https://www.medicalnewstoday.com/articles/estrogen-in-men#symptoms-of-low-estrogen
https://www.lifeextension.com/magazine/2008/11/dangers-of-excess-estrogen-in-the-aging-male

The post 11 Sneaky signs of low progesterone (important for men too) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Perimenopause and menopause start in the 40s and continue into the 50’s for most women. Some of the uncomfortable symptoms can last for 10 years or more as hormone levels decline.

The majority of women in the U.S. and Europe and other modern countries experience many of the uncomfortable symptoms of menopause such as hot flashes, night sweats, mood swings, insomnia and fatigue.

As hormone levels continue to decline, menopausal women are at higher risk of developing serious chronic diseases such as heart disease, osteoporosis, diabetes and fatty liver disease.

While hormone therapy is available, many women are not comfortable using it, often because of a fear of health risks. Some women have tried hormone therapy and found they experienced adverse effects from them and stopped using them. And other women just prefer to go it alone and deal with perimenopause and menopause naturally.

Many women turn to diet, lifestyle, natural supplements and other remedies for relief. These are the best options to consider first. The biggest plus about making diet and lifestyle changes is that these things have a positive impact on your overall health as well as helping with hormone balance.

Proper hormonal balance can change your outlook, your health, and the entire trajectory of your life. Hormones most definitely have an effect on us—physically, mentally, and emotionally.

Hormones for women include more than the sex hormones of estrogen, progesterone and testosterone. Our bodies function optimally with the proper balance of sex hormones, thyroid hormones, leptin, insulin, cortisol, growth hormone, serotonin, melatonin and more.

When any one hormone level goes up or down, it can wreak havoc on all the other hormones. So instead of a symphony of hormones working together, out of whack hormones can become just a cacophony of noise. And that’s when we get a lot of the unpleasant hormonal symptoms.

Hormones can affect almost every function in our body. Hormones play a part in our hunger or satisfaction, how well we sleep, how we react to stress, how we respond to exercise, how we metabolize our food, our sex drive, our moods, our energy levels and how quickly we age. And, hormones have a lot to do with our feelings of self-confidence and overall wellbeing.

Signs that Your Hormones May be Out of Balance (no matter what your age)

• Weight gain—especially around the middle
• Low thyroid symptoms—weight gain, fatigue, depression, hair loss
• Moodiness
• Anxiety and depression
• Endometriosis
• PMS
• Breast tenderness
• Insomnia
• Irritability
• Loss of interest in sex
• Fatigue
• Hot flashes
• Hair loss or hair growth in unusual places
• Blood sugar instability
• Food cravings
• Lack of ambition and drive
• Fluid retention
• Headaches/Migraines

Estrogen and Health Issues

Estrogen is the hormone that makes us ‘female’ and is responsible for our female characteristics such as breast development, menstrual periods, and the tendency to store fat around our hips. Estrogen surges at adolescence and begins its decline in our forties.

Estrogen comes in different forms—estradiol, estrone and estriol. Each of these have different roles in our bodies. Estrogen is produced by the ovaries pre-menopause, produced in large quantities by the placenta during pregnancy, and even after menopause we still produce small amounts of estrone in the adrenals and body fat. The more body fat a woman has, the more estrogen is produced.

Estrogen also has a dark side and too much of it can cause many of the uncomfortable symptoms that women experience in perimenopause and menopause. Estrogen is responsible for causing weight gain, especially in the hips, thighs and breast tissue. Too much estrogen can also raise the risk of breast, ovarian and endometrial cancers.

What is Estrogen Dominance?

Estrogen dominance is a condition that occurs when estrogen levels are too high in relation to progesterone. This can be characterized by symptoms such as:

• Breast tenderness or fibrocystic breasts
• Premenstrual syndrome
• Mood swings
• Decreased sex drive
• Uterine fibroids
• Weight gain

Estrogen dominance also dramatically raises your risk of ovarian cancer and breast cancer. Estrogen dominance can also contribute to depression, headaches, infertility, insomnia, thyroid dysfunction and water retention. Estrogen dominance is present in the majority of women in their 40’s and 50’s.

What Causes Estrogen Dominance?

• Conventional hormone therapy using synthetic estrogen, or contraceptive pills
• Exposure to Xenoestrogens (artificial estrogens in plastics, personal care and our environment)
• Being overweight
• Hysterectomy
• Declining progesterone levels (often begins in the forties)
• Peri-menopause
• Menopause
• Diet and inflammation

As we age, progesterone levels tend to drop fairly quickly after the age of 40 or so. By the time we reach menopause, our progesterone has hit rock bottom, while estrogen is still in a gradual decline. Due to diet and lifestyle factors, most women in American tend to have estrogen levels approximately twice as high as they naturally should be.

Many of the peri-menopause and menopause symptoms we attribute to lack of estrogen are actually from low levels of progesterone.

In fact, at menopause, progesterone decreases to about 1/120th of our premenstrual levels, while estrogen only decreases by about ½. While conventional thinking is that we have too little estrogen by the time we reach menopause, in fact, most women have too much estrogen in relationship to progesterone.

In less industrialized countries such as rural China and Japan, women who eat a primitive diet consisting of large amounts of vegetables, high fiber and wild caught fish, have far lower levels of estrogen. Not surprisingly, women from these cultures do not report difficulties with menopause or peri-menopause.

Fiber in the diet also helps to clear the body of excess estrogen by carrying it out in bowel movements. Circulating estrogen is sent to the liver to be processed, and then sent to the large intestine to be eliminated. If there is not enough fiber in a woman’s diet to carry out the estrogen, estrogen gets reabsorbed. So consequently, a diet high in fiber is helpful to balance out estrogen dominance.

What about Xenoestrogens?

Let’s talk briefly about Xenoestrogens. Xenoestrogens are artificial, chemically-produced estrogens. Xenoestrogens are far more potent and dangerous to our health than natural estrogens. Xenoestrogens compete at the same receptor sites in our bodies as our natural hormones and can easily cause estrogen dominance. In fact, Xenoestrogens are powerful enough to affect even men. Ever seen a man with ‘man boobs’? This is the effect of Xenoestrogens. Xenoestrogens can dramatically increase cancer risk (for men or women) as well as exacerbating estrogen dominance.

Where do Xenoestrogens come from? Unfortunately, they are all around us. Xenoestrogens are in pesticides, herbicides, our food supply, birth control, car and truck exhaust, nail polish, cosmetics, toiletries, shampoos, dry cleaning chemicals, and nearly all plastics. However, you can minimize the effects of Xenoestrogens by being aware of them by eating organic foods, naturally raised meats and using only natural personal care products on your body. You should also minimize your use of plastics and avoid toxins in your environment.

What About Progesterone?

Progesterone is what we call a ‘master hormone’. It is essential as a building block for our other hormones. Even men require small amounts of progesterone as a precursor to testosterone. Progesterone is made by our ovaries. Progesterone for women serves as a balancing hormone to estrogen and offsets the risks of too much estrogen.

When progesterone levels plummet in a woman’s forties, supplemental progesterone can actually help to reduce many of the symptoms of estrogen dominance. But that’s not all, progesterone can have far-reaching benefits for the whole body. Other benefits of progesterone include:

• Reduces ovarian cysts
• Helps prevent uterine cancer, breast cancer, endometrial cancer
• Lessen the chances of ovarian cysts
• Stimulates bone formation
• Helps prevent autoimmune disease
• Improves estrogen receptor sensitivity
• Helps prevent arterial plaque and prevents heart disease and strokes
• Lessens fibrocystic breast issues
• Aids the body in metabolizing fat
• Gets rid of excess stored fluids
• Increases GABA in brain and drastically reduces anxiety
• Antidepressant
• Facilitates deeper, more restful sleep
• Helps balance and normalize thyroid function
• Normalizes and balances blood sugar
• Protects against blood clots
• Helps with weight loss
• Protects the brain from injury after strokes or traumatic brain injuries
• Important for repair of nerves, especially the myelin sheath (MS)

Is it any wonder we have noticeable symptoms when progesterone drops?

The Dance of Hormones

Our bodies also create other hormones including:

• DHEA-made by the adrenal glands, and a precursor to testosterone, estrogen and some progesterone. DHEA peaks at age 25 then declines. We need it to help fight aging.

• Testosterone-made by the ovaries and adrenal glands. Helps burn fat, build muscle, create stronger bones and adds to motivation, energy and a sense of wellbeing

• Cortisol-Made by the adrenals and also from progesterone. Helps us manage stress, maintains blood sugar, and metabolize nutrients. Too much cortisol (usually from stress) can cause weight gain, sleeplessness, other health problems. A progesterone imbalance causes problems with cortisol. Low cortisol also equals poor thyroid function.

Chronic stress can affect many bodily systems and can wreak havoc on hormone balance. Chronic stress can make you feel exhausted and ‘out of gas’ and cause adrenal fatigue. Stress can affect insulin, progesterone, estrogen, testosterone, thyroid, melatonin and cortisol levels. Nothing in the body works as it should with high levels of stress.

Estrogen, Progesterone and Thyroid Hormones

The thyroid hormone regulates metabolism. A low thyroid or hypothyroid can cause you to gain weight, have low energy, hair and nails grow slowly, intolerance to cold, and low immune function. A hyperthyroid causes high metabolism, weight loss, hair loss, sleeplessness, and anxiety.

Women with estrogen dominance and low progesterone often have symptoms of low thyroid—even if thyroid lab work shows up normal. Other issues that interfere with thyroid function include high cortisol levels and gluten intolerance.

Thyroid hormones include T3 and T4. T3 is the active form of thyroid hormone in the body. If your body is not efficient at converting T4 into T3 you can have low thyroid levels, but it may not even show up on a standard thyroid test. Many physicians never check this part of thyroid function, but it is essential. If the thyroid is not functioning optimally, cortisol, estrogen and progesterone may be low as well.

Inflammation and Hormones

Many people have chronic inflammation due to poor diet, too much sugar, food sensitivities, toxins in the environment, high stress, and lack of sleep. Chronic inflammation can show up in many different forms including: Belly fat, chronic pain, accelerated aging, food allergies, blood sugar problems, autoimmunity, IBS and other inflammatory bowel diseases, cardiovascular disease, cancer, skin problems and hormone imbalances—especially thyroid hormones, estrogen and progesterone.

Inflammation levels can be tested by looking at C-Reactive protein (CRP), blood sugar levels (HbA1c), erythrocyte sedimentation rate (ESR), and plasma viscosity (PV).

However, our hormones are at their highest levels in the mid-twenties and as they decrease, inflammation levels tend to rise. Changing one’s diet to avoid inflammatory foods like sugar, refined flours and processed foods lowers inflammation. In addition, following an elimination diet to eliminate any foods you may be reacting to, will lower inflammation levels as well.

How Do We Get Our Hormones Back into Balance Naturally?

These steps will help you lower inflammation, regain balance in your hormones and lose weight:

1. 1. First, eliminate inflammatory foods along with strategic detoxes that clear excess hormone levels from the body, stop food sensitivities, and clear hormone receptors. A diet that eliminates all grains, dairy, and all processed foods and vegetable oils is a good start. Eat only whole foods, lots of organic veggies and naturally raised meats/fish/poultry, along with healthy fats. Be sure to get lots of fiber which helps eliminate excess estrogens. Avoid sugars of all kinds.
   2. Avoid dangerous hormone-disrupting artificial estrogens in the environment by avoiding commercial home cleaning supplies, pesticides, weed killer, laundry soaps, dry cleaning, toiletries, makeup, shampoos, hair styling products, pesticides and other chemical-based products.
   3. Practice good self-care to lower stress such as meditation, getting good sleep and daily exercise.

Generally, these steps will often make a huge difference in how you feel and help to bring your hormones back into balance. If you still feel ‘off’, as your functional medicine doctor or health practitioner for a saliva hormone test to determine your hormone levels.

Natural Supplements to Ease Hormonal Symptoms

And lastly, some natural hormone supplements are available over the counter without a prescription that are safe and easy to use.

While some of these therapies are backed by clinical research, many others have very little research, and only anecdotal evidence to support their use.

Always talk to your doctor or other healthcare provider before you try any alternative treatment. They can discuss possible dosage, side effects, and interactions with you.

Here are the most common natural supplements for reducing symptoms of menopause:

B vitamins

B vitamins, especially with methylfolate (a usable form of folate), methylcobalamin and other B vitamins help the body with the methylation cycle. The methylation cycle is key in the transfer of the fat-soluble form of folate into the brain, as well as contributing to the formation of important neurotransmitters: epinephrine, norepinephrine, dopamine, serotonin, and melatonin. B vitamins are also responsible for energy, brain and nerve function.

When methylation is going well, the process helps repair your DNA, regulates hormones, produces energy, protects against cancer, supports detoxification, keeps your immune system healthy, supports the protective coating along your nerves, strengthens the nervous system and on and on and on.

Methylfolate (the most bioavailable form of folate) is helpful in reducing the length and severity of hot flashes. And B vitamins are great to prevent anxiety, depression and irritability by regulating the brain neurotransmitters responsible for mood regulation.

Vitamin D

Vitamin D is a powerful hormone of its own. Vitamin D will boost your immune system, help maintain a strong bone structure, and help and with hormone regulation and vaginal dryness. IT’s also known to improve your moods.

Omega 3 Fatty Acids

Omega 3’s may help lubricate your body and decrease vaginal dryness. Omega 3 fats are also vital to healthy brain function and lowering inflammation. When taken in addition to B vitamins and magnesium, omega 3 supplements improve depression.

Magnesium

Magnesium is an essential mineral that most of use do not get enough of. Women in perimenopause or menopause can definitely benefit from magnesium supplements. Magnesium is known to help sleep by regulating the body’s circadian rhythms, and promoting muscle relaxation. This small study found that 500mg of magnesium daily led to a significant increase in sleep quality, as well as melatonin production.

Adequate magnesium levels may also lessen anxiety and depression, improving brain function, mood regulation and reactions to stress. Magnesium also lowers blood pressure, lowers inflammation, and decreases the risk of heart disease.

Herbal Supplements

Some herbal supplements claim to help manage perimenopause and menopause symptoms. However, it is important to remember that the FDA doesn’t regulate supplements and there is little research on many of them—especially for menopause symptoms.

It’s important to talk to a healthcare provider before adding supplements. Potency of herbal supplements can vary widely, and some products may also interact with over-the-counter and prescription medications.

Black cohosh

Black cohosh is a flowering plant that is often suggested to help with hormonal symptoms. Taking black cohosh may help decrease the frequency or severity of hot flashes.

Dong quai

Dong quai is an herb often used in Chinese medicine. Dong quai works like a phytoestrogen (plant based estrogen) in the body. Phytoestrogens are weaker than normal estrogens and take up the estrogen receptors in the body, helping to lessen the effects of estrogen, and balancing your hormones during menopause. Dong Quai helps to enhance metabolism, improve liver function (which improves the excretion of excess estrogen), aids in the utilization of vitamin E, and has a mild sedative activity.

Maca

Often suggested as a supplement for men, maca works for women as well. Maca works to improve sex drive and sexual function, while helping balance hormone levels.

Valerian Root

Valerian is an herbal tranquilizer and is often used to alleviate anxiety and insomnia—two problems women in perimenopause and menopause report frequently.

Over the Counter Natural Progesterone

Natural progesterone is inexpensive, safe and easy to use. Natural progesterone may help ease the symptoms of estrogen dominance (see list above), help you feel calmer, relieve anxiety and promote sound sleep. Natural progesterone may also help thyroid function, as well as reducing the risk of breast and endometrial cancers. Natural progesterone when used regularly, can balance hormone levels and help eliminate some of the negative symptoms of estrogen dominance.

Natural Hormone Balance

There is a natural way to rebalance your hormones and get your estrogen, progesterone, testosterone and thyroid back into balance. In the process, you will most likely lose weight, sleep better, feel better, eliminate anxiety, and also get rid of many of those unpleasant menopause or peri-menopause symptoms.

Making changes in diet, weight loss, removal of Xenoestrogens and lowering inflammation will help you regain hormone balance—perhaps even better than ever!

And if none of the above things help you, it may be time visit a doctor who specializes in natural hormone replacement therapy and investigate bioidentical hormone replacement therapy.

Check out this next story below if you want an innovative new way to lose weight:

> Do THIS 1 hour before bed to pee out stubborn fat in the morning

References
https://www.healthline.com/nutrition/magnesium-for-menopause#sources
https://thrivenfunctionalmedicine.com/methylation/
https://www.healthline.com/nutrition/11-natural-menopause-tips#TOC_TITLE_HDR_12
https://www.healthline.com/health/menopause/alternatives-to-hrt#herbal-supplements
https://www.drnorthrup.com/traditional-herbs-or-bioidentical-hormones-which-is-better/
https://www.naturalgrocers.com/article/natural-menopause-symptom-relief

The post Natural Solutions for Hormone Balance (for women only) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

You may have seen an interesting new ingredient on your healthy food products lately and have been wondering exactly what it is. Monk fruit, or lo han guo, is a small green melon from China with a very sweet taste—but zero calories as a sweetener and zero carbs. It also does not raise blood sugar levels. This sweet little secret has been around for decades, but is just now making its way into mainstream foods as a healthy, zero calorie, natural alternative sweetener.

We’ve had a variety of choices for low calorie sweeteners over the years. However, most of them have previously met with negative reviews due to potentially serious health issues.

Consider for example, these low-calorie artificial sweeteners that have been on the market (all approved by the FDA):

• saccharin/SweetN’Low
• aspartame/NutraSweet
• sucralose/Splenda
• neotame/Newtame
• acesulfame potassium/Ace-K, Sunett, Sweet One

All of these have been found to have adverse health effects, negatively affect the gut microbiome, have links to some types of cancers, increase appetite and actually cause weight gain.

Saccharin or benzoic sulfinide, was discovered by a scientist studying coal tar derivatives. This coal tar derivative was considered a cancer risk and has been a controversial sweetener ever since.

Aspartame, or NutraSweet as it is called, has been found to be neurotoxic and the excitatory amino acids in it can cause long term damage to the brain neurons. One of aspartame’s primary ingredients, phenylalanine, blocks the production of serotonin in our gut, which not only negatively affects moods, causing anxiety and depression, but low serotonin also brings on food cravings—especially for sweet, starchy foods. Result is often weight gain.

While sucralose was marketed as a safer artificial sweetener called Splenda, it is a chemically created compound modified by adding chlorine atoms to sugar. This is like ingesting small amounts of chlorinated pesticides. Oh, and by the way, sucralose was discovered in the 1970’s by scientists who were working on creating a new pesticide.

Many people are actually allergic or sensitive to artificial sweeteners and can have reactions ranging from an itching, oozing rash, hives, eczema to nausea, diarrhea, and wheezing.

Artificial sweeteners have been found to disrupt our microbiome in our gut as well, causing a big drop in serotonin production. This can lead to a variety of digestive problems, brain dysfunction and mood disorders including:

• Seizures
• Migraines/headaches
• Gut dysbiosis
• Diarrhea
• Asthma
• Anxiety
• Depression
• Stroke, dementia, Alzheimer’s
• Brain tumors
• Sperm damage
• ADHD
• Cancer
• Kidney dysfunction

Artificial sweeteners also trigger insulin release and increase appetite, defeating the purpose for which they are used in the first place—causing cravings, excessive eating and weight gain.

Stevia, a natural sweetener derived from the stevia plant, has been used for years as a safe and natural alternative to artificial sweeteners. Stevia, however, when used in its more natural form, can have an unpleasant aftertaste that is bitter or metallic tasting. And, some people actually have allergic reactions to stevia. Many of the commercially marketed stevia products are mixed with dextrose, erythritol, and lactose, making them nutritionally much different and iffy as far as being a healthy sweetener.

Enter monk fruit. Monk fruit has traditionally been used in herbal medicine and has a naturally sweet taste. Monk fruit contains something called mogrosides, which are intensely sweet.

Monk fruit sweetener has several health benefits as a natural sweetener. It has zero calories, zero carbohydrates and no harmful side effects–like the FDA-approved artificial sweeteners listed above.

Monk fruit also contains antioxidants and does not raise blood sugar, making it safe for diabetics or weight loss. According to this 2011 study, monk fruit has been safely used in traditional Chinese medicine for many, many years. One of its uses is to relieve sore throats and minimize phlegm in colds and flu.

And since monk fruit has been used for centuries, it is a safe and healthful sweetener. The Food and Drug Administration has determined that monk fruit is “generally recognized as safe (GRAS)” for everyone, including pregnant women and children.

However, outside of traditional Chinese medicine, monk fruit mass is just now beginning to be mass marketed, so more scientific studies will have to be done to determine its overall effects.

The downside of monk fruit includes the fact that monk fruit is difficult to grow and harvest–and it spoils easily–so it is still a fairly expensive product. While it is gaining in popularity, it is still tricky to find monk fruit sweetener at your local grocery or health food store.

Monk fruit does have a little bit of a bitter or strange aftertaste, depending on the food or drink it is included in. Monk fruit sweeteners can be used in coffee, tea, salad dressings, sauces, baked goods, and even as a sweetener in collagen and protein powders.

While monk fruit has zero calories and carbohydrates, be careful because most baked goods, smoothies and other drinks still have plenty of calories on their own, and can fool you into thinking you are not eating any calories.

Monk fruit is a member of the Curcurbitaceae family, which includes pumpkin, cucumbers, squash, and melons. If you are allergic to any of these foods, you may be allergic to monk fruit.

While monk fruit may need further research to study all of its health impacts, it seems to be a great, natural alternative to other artificial sweeteners—and great for anyone who wants to limit sugar in their diet. Especially those with diabetes or following a weight loss diet. While there are a few claims about monk fruit’s ability to prevent cancer or other health problems, more research is needed.

Try this luscious, healthy, frosted monk fruit brownie recipe from our friends at Healthline and thesmartcookieblog.com. You are sure to enjoy every bite!

Speaking of diabetes…If you think that Type 2 Diabetes is irreversible like many misinformed doctors will tell you, then you need to read some of the proof below on how to naturally reverse Type 2 Diabetes…

Although eating “paleo” or even low-carb is a good first step, you’ll also see below other techniques on just how simple it can be to “fix” your diabetes, control your blood sugars, and lose all of that excess fat sitting on your stomach.

> 1 Simple trick to REVERSE your Diabetes, naturally (while getting off drugs ASAP)

References
https://www.truthinadvertising.org/extra-ingredients-natural-stevia-product/
https://chriskresser.com/how-artificial-sweeteners-wreak-havoc-on-your-gut/
https://usrtk.org/sweeteners/aspartame_health_risks/
https://www.medicalnewstoday.com/articles/322769#stevia

The post Monkfruit–The Curiously Sweet, Low Calorie Natural Sweetener appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day…

By Ryan Mallett-Outtrim, TheAlternativeDaily.com

Lemon water is delicious and healthy. It’s an easy way to boost your intake of vitamin C, which can help lower blood pressure and reduce your risk of cardiovascular disease. It can also improve your skin health and support weight loss, while aiding digestion. Plus, it can keep your breath fresh and lemony.

Oh, and did we mention it tastes pretty yummy?

Unfortunately, like everything in life, it’s possible to have too much lemon water. In excess, lemon water can have some surprisingly worrying impacts on your health. While a cup or two a day might not hurt, guzzling large amounts of lemon water can do more harm than good, and in the long term, snowball into serious health problems.

Bear in mind that there’s no set amount of lemon water that’s considered unsafe; we’re all different, and all have different tolerance levels. That said, here are six health issues that can arise from drinking too much lemon water. If you’re experiencing any of these, then it might be time to take it easy on the lemon water.

1. Lemon water can harm your tooth enamel

We all know that sugary treats are bad for your teeth, but did you know lemons are also pretty rough on your enamel? Lemons are highly acidic, and the American Dental Association warns their juice can erode your enamel if consumed in excess.

Signs of enamel damage include a yellowing of the teeth and a sensation of roughness. Run your tongue along your teeth; if they feel sand papery instead of pearly smooth, then you might have some enamel damage.

Another common sign of tooth problems is more obvious: pain or sensitivity. For example, if you feel a jolt of stabbing pain in your teeth whenever you drink something particularly hot or cold, then you might have a problem. In fact, if you experience any of the above, then it’s probably time to cut back on the lemon water and perhaps pay a visit to your dentist.

2. Lemon water can exacerbate cavities

Lemon water doesn’t just strip your teeth of their enamel; it can also exacerbate issues with cavities. Cavities are typically caused by bacteria that munch on sugar and excrete acid. Pure, natural lemon juice won’t do much to exacerbate cavities on its own. However, if you use a lemon concentrate or add a bit of sugar to your lemon water, then you’re creating the perfect environment in your mouth for the development of cavities.

3. Lemon water can mess with your tummy

For some people, lemon water can be quite soothing, but not everyone. We’re all unique, and our stomachs can have moods of their own. For some people, lemon water can put their stomachs in a seriously bad mood, causing pain and irritation. Anyone with a stomach ulcer should steer well away from lemon water, as it can worsen the pain and make you feel absolutely terrible.

Also, excessive consumption of acidic foods and beverages like lemon water has been linked to the development of gastroesophageal re-flux disorder. This is a gut condition that can lead to nausea, vomiting and heartburn.

4. Lemon rinds are gross

This is less of a problem with lemon water, and more of a concern with the rinds themselves. In 2007, a study published in the Journal of Environmental Health found evidence to suggest as much as 70 percent of lemon rinds served in restaurants are contaminated with organisms like the notorious E. coli, which can make you extremely ill.

Regular consumption of lemon water with the rind submerged in the beverage can expose you to these contaminants, so be careful. If you regularly consume lemon water, ensure you either wash the rinds thoroughly or remove them entirely.

5. Lemon juice can give you migraines

This one certainly doesn’t apply to everyone, but lemon juice might give you one hell of a headache. A number of studies have shown a clear link between citrus and migraines. It’s worth noting these results aren’t consistent, with some studies failing to find a clear link. Nonetheless, there’s enough evidence on the table to lead many doctors to advise migraine sufferers to avoid citrus, especially if they suspect fruits like lemon exacerbate their migraines. So if you likewise experience migraines from time to time, you may want to consider avoiding lemon water.

6. Lemon juice can make mouth ulcers worse

Mouth ulcers (canker sores) are horrible. They hurt and make eating unpleasant. Due to their highly acidic content, lemons can make these ulcers even more painful, according to the American Dental Association. So if you’re prone to mouth ulcers, then keep away from lemon juice.

What’s your experience with lemon water? Let us know about the good, bad and ugly in the comments below!

— Ryan Mallett-Outtrim
(The original article source is here)

In India, Ayurvedic practitioners use lemon to heal stomach issues, referring to its value as a “promoter of gastric fire”.

The Romans used lemons as a cure for all types of “poison.”

Historians report that 12th century Egyptians prized lemons for their “vast medicinal power.”

And in 1953 Sir Edmund Hillary uncovered a new secret weapon—something never tried before by other climbers. It was a special all-natural healing tonic —that research showed could dramatically boost their level of fitness…and thus, increase their chances of finally reaching Everest’s summit.

What was in that Tonic? …Copious amounts of hot water with lemon to combat the acute effects of dehydration at altitude.

Let’s take a look at some of the other powerful benefits of lemons and lemon water…

> 13 Ways that lemons heal & flush your body (benefits for blood pressure, digestion, sleep, cancer, diabetes, detox & more)

Take this short quiz to discover the one veggie you should avoid.

Quiz: The #1 Veggie To AVOID (causes weight gain, saps energy & harms your gut)

A: Broccoli
B: Corn
C: Kale
D: Spinach
E: Other

Make your selection above or click here to skip straight to the answer.

==> Click Here To Discover The #1 Veggie To Avoid

The post 6 Scary Reasons To Avoid Drinking Too Much Lemon Water appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day…The original article can be found here:

Magnesium is intimately involved in over 600 reactions in the body including the metabolism of food, the transmission of nerve impulses, the synthesis of fatty acids and proteins, muscle movements, gene maintenance and protein formation.

It is one of seven essential macrominerals that must be consumed daily in large amounts — 100 milligrams or more. We store about 25 grams of magnesium in our body with more than 50 percent of this being stored in the skeletal system. The rest goes in the muscles, soft tissues and bodily fluids.

Unfortunately, studies note that about 50 percent of the people in the United States and Europe get far less than the recommended amount of magnesium. It is important to know that magnesium levels in soil are lower than they used to be. Plus, the use of chemicals such as fluoride and chlorine in water make magnesium less available. In addition, daily use of sugar and caffeine also deplete magnesium supplies within the body. In addition, if you live a high-stress life, it is likely that you are magnesium deficient.

A magnesium deficiency can lead to a range of chronic health issues. Just to name a few: calcium deficiency, poor heart health, weakness, anxiety and high blood pressure. You can also add type 2 diabetes, respiratory issues, fatigue, poor memory and confusion to the list.

Health benefits of magnesium

Here is just a sneak peek at some of the amazing benefits of this tiny macromineral and why it is so important to be sure you are getting enough of it.

Blood Sugar Balance

Magnesium helps manage insulin levels in the body and can prevent blood sugar spikes and crashes from occurring. It also plays a large role in blood pressure control, preventing high blood pressure from occurring, especially when combined with enough potassium in the diet. This does two things: controls stress that can elevate insulin levels and improves overall blood pressure that, when out of control, increases insulin resistance and can cause type 2 diabetes to occur more easily.

Depression

Magnesium is essential for proper brain function and mood regulation. Research indicates that without enough magnesium, you are more prone to depression. According to the Depression and Bipolar Support Alliance, major depressive disorder impacts 14.8 million American adults.

In one study of over 8,000 people, researchers found that those 65 years old and under with the lowest intake of magnesium had a 22 percent increased risk of developing depression.

In a randomized controlled trial including older adults suffering from depression, a 450-milligram magnesium supplement improved mood just as effectively as an antidepressant drug.

Anxiety

No one likes being anxious. If you find you are frequently in this state, you may want to try increasing your magnesium. Low magnesium levels have been attributed to an increase in anxiety. According to research, a diet low in magnesium changes the types of bacteria present in the gut and alters anxiety-based behavior.

Heart Health

Studies indicate that even having a slightly reduced level of magnesium can cause severe changes in how the heart, blood vessels, blood cells and other tissues function. Magnesium is critical for proper electrical and mechanical functioning within tissues such as nerves and muscles (such as the heart), and blood vessels.

Migraines

Research has shown that low brain magnesium is evident during a migraine attack. One study found that a regular intake of magnesium reduced the frequency of migraine attacks by just over 41 percent. Another study found that taking a magnesium supplement daily can help prevent menstrual-related migraines.

PMS

According to Dr. Carolyn Dean, a magnesium expert and Medical Advisory Board member of the Nutritional Magnesium Association, magnesium could be the answer to a host of premenstrual symptoms. These include such things as mood swings, fluid retention, depression, breast tenderness, headaches, poor sleep and sugar cravings.

Brain Power

Research has shown that mice given extra magnesium had better working memory, long-term memory and a greater ability to learn. According to head researcher Dr. Liu, “Magnesium is essential for the proper functioning of many tissues in the body, including the brain and, in an earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells.”

Signs of magnesium deficiency

Here are just a few signs that you may be magnesium deficient:

• Anxiety
• Depression
• Muscle cramps
• High blood pressure
• Hormone problems
• Sleep issues
• Low energy
• Low vitamin D
• Low vitamin K

Good sources of magnesium

Magnesium-rich foods are found abundantly in nature. Try these delicious options:

Spinach

Spinach is rich in many key nutrients for your health, including magnesium, protein, vitamin E and B vitamins. Raw spinach only has about 78 milligrams of magnesium per cup, but one cup of cooked spinach contains over 760 milligrams! That’s twice the amount from kale and collards, with only Swiss chard beating spinach as the top source from leafy greens.

Seeds

Pumpkin, sunflower, sesame, chia, hemp and flax seeds are all great sources of magnesium. Seeds are also rich in anti-inflammatory fats and high in protein. Try sprinkling a couple tablespoons of seeds onto salads, add them to a green smoothie, or toss a few in with some berries and organic Greek yogurt for a high protein, magnesium-rich breakfast or snack.

Cocoa and cacao

Raw nibs and cacao powder are incredibly high sources of magnesium, along with dark chocolate and even cocoa powder. While you shouldn’t rely on chocolate alone for your magnesium intake, having a small square of dark or raw chocolate (or a couple tablespoons of cocoa) is certainly an enjoyable way to add more magnesium to your day!

Almonds

Almonds are high in protein, vitamin E and the highest source of magnesium among all nuts, with cashews being a close second. Almonds contain roughly 76 milligrams per ounce (about 23 nuts), or 15 percent of your daily needs. For the best anti-inflammatory option, choose raw almonds (unroasted) or raw almond butter.

Bananas

Bananas are often avoided for their high sugar content, but this fruit is actually the best source of magnesium among all common fruits. Bananas are also a great source of vitamin C, potassium, fiber, vitamin B6 and manganese. A medium-sized banana contains 32 milligrams of magnesium.

Coffee

Your morning cup of java just got a bit more exciting — coffee is the highest source of liquid magnesium you can consume! It’s also higher than any food source — just in case you were wondering. Espresso has a higher magnesium content, but all coffee comes in around 1000 milligrams or more in just one eight-ounce cup. Do keep in mind that calcium from milk and refined sugar can interfere with magnesium absorption, so drink your coffee black. Also use a raw, whole-food sweetener like honey instead of sugar.


A side note from our friends at Organixx:

Do you sleep poorly? Do you feel sluggish or anxious? Is it difficult for you to lose weight? These are WARNING signs that you’re magnesium-deficient, and it’s going to get worse if you don’t do something about it.

Believe it or not, 80 percent of Americans are suffering from magnesium deficiency—and this includes many who are already taking a magnesium supplement.

Are you taking the wrong type of magnesium?

Up to 80% of adults do not get enough magnesium, even many who already take a supplement. Most formulas only include one or two forms of magnesium, which may not be well absorbed by the body.

Magnesium is involved in more than 300 vital processes that support sleep, energy, metabolism, and a calm mood. But if your supplement only lists magnesium oxide, citrate, or glycinate, it could be incomplete.

A more effective option is a complete magnesium formula that includes all seven essential forms your body needs for maximum benefits.

👉 See the doctor-formulated magnesium now. You can get a free bottle during their limited-time sale.

The post Top 7 Benefits of Magnesium appeared first on thenutritionwatchdog.com.