A SISTERLY Heads-Up
Achieving optimal health and holistic wellbeing involves a commitment to physical fitness, sound mental health and a willingness to discover what makes your soul sing. You’ll also need some baseline knowledge about the specific health conditions that affect women of your age. Here’s a SISTERLY heads-up about five common female conditions that respond well to dietary changes and nutrition supplementation.
1. Premenstrual Syndrome (PMS)
Talk to your SISTERLY network and you’ll be hard-pressed to find a woman who’s not, at some point in her life, been impacted by PMS.
Monthly hormonal fluctuations can wreak havoc on a woman's quality of life and personal (and in some instances, professional) relationships.
We’re talking about mood swings, depression, cravings, anxiety, sleep issues, bloating, breast pain, and irritability during the 7 to 10 days before your period. You can literally feel like there’s a moody persona creating behaviour that’s somewhat ‘out of character’ during this time.
Fortunately, there are numerous, robust, well-conducted clinical studies that demonstrate that nutrients like magnesium, vitamin B6 and zinc (all included in The Elevator) plus evening primrose oil help to regulate hormones, modulate inflammatory markers and support neurotransmitters (happy brain chemicals), helping reinstate the tolerant happy you, back in the driving seat, at this time of the month.
Our SISTERLY advice is also to follow a diet rich in complex carbohydrates, lean protein, and healthy omega fats, along with magnesium-rich foods like spinach, pumpkin seeds, and dark chocolate. And if you need extra TLC, there’s a plethora of herbs that help support hormone balance. In fact, one study published in theJournal of Women's Health & Gender-Based Medicine revealed that chasteberry (Vitex agnus-castus) may help regulate hormonal imbalances and mitigate PMS symptoms by influencing the production of progesterone and dopamine. Thank you, Mother Nature!
There’s one particular form of PMS, called PMDD (Premenstrual Dysphoric Disorder) characterised by extreme emotional and psychological symptoms, that may require medical intervention. Sure, you can find studies, like the one published in the Journal of Clinical Pharmacology which indicate that supplementing with EPA, an omega-3 found in fish oil, may help alleviate depression. However, SISTERLY would always suggest that you keep your mind open to your doctor's suggestions if you suffer from PMDD. And if you are not a fan of fish then chia seeds and walnuts also contain omega-3.
2. Polycystic Ovarian Syndrome (PCOS)
PCOS affects millions of women worldwide, impacting fertility and hormone balance. This is a multifactorial condition that circles around insulin insensitivity and testosterone imbalance causing women with PCOS to suffer from excessive hair growth, acne, weight issues, mood swings, energy highs and lows and painful ovulation. The symptoms can be so intense and complex that it often seems hard to know where to start.
An experienced nutritional therapist tends to start with blood sugar balance, because once you learn how to manage your blood sugar and teach your cells to be more responsive to insulin, everything starts to settle down. How do you achieve this? Well, ladies, it’s time to ditch the sugar, avoid caffeine, cut back on starchy carbs, reduce alcohol and increase fibre. Don’t panic, it's not forever, it’s just for the time it takes to gain stability. Couple this with a low-glycaemic diet filled with wholegrains, leafy greens, lean protein and foods containing inositol and chromium and you’ll soon be on a good path to hormone balance.
So why are chromium and inositol so important? Clinical trials, including one published in the European Review for Medical and Pharmacological Sciences, have shown that chromium and inositol help improve insulin sensitivity and hormonal regulation in women with PCOS. The Elevator has generous amounts of chromium per daily serving.
3. Iron Deficiency Anaemia
If you are suffering from heavy or frequent periods, fatigue, shortness of breath, ridges on your nails or feeling lightheaded, then ask your doctor to check your iron levels.
Monthly menstrual bleeding does of course mean that women are more prone to anaemia than men.
One simple solution to this global women's health concern is a daily iron supplement. Clinical trials, including one carried out in 2016, have shown that iron supplementation, preferably in a heme form, can effectively combat anaemia. The Elevator contains vitamin C, a nutrient that has been shown to enhance iron absorption, one of the reasons why your grandmother insisted that you follow your dose of Floradix with a glass of fresh orange juice. Vitamin C and iron-rich foods include spinach, citrus fruits, lean meats, fresh parsley and peppers.
4. Urinary Tract Infections (UTIs)
UTIs are a common concern among women due to their anatomy. When it comes to that burning sensation down there, it’s good to know that there are several different types of cystitis, each with a slightly different treatment approach. Cystitis can be caused by infection, inflammation, immune irregularity, physical damage (difficult births) and chemical damage (radiation and chemotherapy). A referral to a genitourinary consultant provides insights into the category your waterworks issue falls into. The aim is to become symptom-free for at least 6 months to break the cycle of inflammation and allow the bladder to heal and strengthen.
Cranberry supplements, supported by double-blind clinical trials including one published in The Cochrane Database of Systematic Reviews7, help inhibit the adherence of bacteria to the urinary tract lining, reducing the risk of infection. Probiotics8 help correct any gut microbiome issues that feed into the infection. Curcumin9 extracts may help to break that inflammatory cycle10. Including cranberry juice (preferably unsweetened) and probiotic-rich foods like yoghurt in your diet further support urinary tract health.
5. Thyroid Disorders
Thyroid imbalances disproportionately affect women, causing symptoms like fatigue, stubborn weight gain (underactive thyroid), and difficulty gaining weight (overactive thyroid). Clinical trials, such as the one reported in The Journal of Clinical Endocrinology & Metabolism11, have demonstrated the potential of selenium supplementation in supporting thyroid function.
The link between thyroid disorders and iodine deficiency12 is well-acknowledged within the medical community since the body uses iodine to make thyroid hormones. The Elevator contains healthy servings of both selenium and iodine. To be extra vigilant for thyroid health Brazil nuts, sunflower seeds, and whole grains are excellent dietary sources of selenium.
Remember, every woman's body is unique. Consulting with a healthcare professional or a nutritional therapist on specific health concerns is essential to tailor these interventions to your individual needs.
By combining these SISTERLY insights with the power of natural foods and incorporating a high quality multi-nutrient such as The Elevator into your daily routine, you can embark on a path of nurturing your health and wellbeing from within.
Love,
SISTERLY
References:
1. Schellenberg R. Treatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomised, placebo controlled study. BMJ. 2001 Jan 20;322(7279):134-7. doi: 10.1136/bmj.322.7279.134. PMID: 11159568; PMCID: PMC26589.
2. Jazayeri S, Tehrani-Doost M, Keshavarz SA, Hosseini M, Djazayery A, Amini H, Jalali M, Peet M. Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder. Aust N Z J Psychiatry. 2008 Mar;42(3):192-8. doi: 10.1080/00048670701827275. PMID: 18247193.
3. Gerli S, Mignosa M, Di Renzo GC. Effects of inositol on ovarian function and metabolic factors in women with PCOS: a randomized double blind placebo-controlled trial. Eur Rev Med Pharmacol Sci. 2003 Nov-Dec;7(6):151-9. PMID: 15206484.
4. Alesi S, Ee C, Moran LJ, Rao V, Mousa A. Nutritional Supplements and Complementary Therapies in Polycystic Ovary Syndrome. Adv Nutr. 2022 Aug 1;13(4):1243-1266. doi: 10.1093/advances/nmab141. PMID: 34970669; PMCID: PMC9340985.
5. Low MS, Speedy J, Styles CE, De-Regil LM, Pasricha SR. Daily iron supplementation for improving anaemia, iron status and health in menstruating women. Cochrane Database Syst Rev. 2016 Apr 18;4(4):CD009747. doi: 10.1002/14651858.CD009747.pub2. PMID: 27087396; PMCID: PMC10182438.
6. Cook JD, Reddy MB. Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet. Am J Clin Nutr. 2001 Jan;73(1):93-8. doi: 10.1093/ajcn/73.1.93. PMID: 11124756.
7. Jepson RG, Williams G, Craig JC. Cranberries for preventing urinary tract infections. Cochrane Database Syst Rev. 2012 Oct 17;10(10):CD001321. doi: 10.1002/14651858.CD001321.pub5. Update in: Cochrane Database Syst Rev. 2023 Apr 17;4:CD001321. PMID: 23076891; PMCID: PMC7027998.
8. Aragón IM, Herrera-Imbroda B, Queipo-Ortuño MI, Castillo E, Del Moral JS, Gómez-Millán J, Yucel G, Lara MF. The Urinary Tract Microbiome in Health and Disease. Eur Urol Focus. 2018 Jan;4(1):128-138. doi: 10.1016/j.euf.2016.11.001. Epub 2016 Nov 14. PMID: 28753805.
9. Redorta JP, Sanguedolce F, Pardo GS, Romancik M, Vittori G, Minervini A, Di Maida F, Lunik R, Colombo R, Serretta V, Çetinel B, Bini V, Corradengo D, Lazzeri M. Multicentre International Study for the Prevention with iAluRil of Radio-induced Cystitis (MISTIC): A Randomised Controlled Study. Eur Urol Open Sci. 2021 Feb 23;26:45-54. doi: 10.1016/j.euros.2021.01.016. PMID: 34337507; PMCID: PMC8317871.
10. Lu Q, Jiang F, Xu R, Zhao XK, Zhong ZH, Zhang L, Jiang HY, Yi L, Hou Y, Zhu X. A pilot study on intravesical administration of curcumin for cystitis glandularis. Evid Based Complement Alternat Med. 2013;2013:269745. doi: 10.1155/2013/269745. Epub 2013 May 22. PMID: 23762117; PMCID: PMC3674727.
11. Gärtner R, Gasnier BC, Dietrich JW, Krebs B, Angstwurm MW. Selenium supplementation in patients with autoimmune thyroiditis decreases thyroid peroxidase antibodies concentrations. J Clin Endocrinol Metab. 2002 Apr;87(4):1687-91. doi: 10.1210/jcem.87.4.8421. PMID: 11932302.
12. Zimmermann MB, Boelaert K. Iodine deficiency and thyroid disorders. Lancet Diabetes Endocrinol. 2015 Apr;3(4):286-95. doi: 10.1016/S2213-8587(14)70225-6. Epub 2015 Jan 13. PMID: 25591468.
