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Women’s Health Issues
Health Topics on this page
Contraception
The last decade has been a very good one as far as women’s wellbeing is concerned. A number of nutrients and herbal supplements have been discovered as excellent alternatives for treating symptoms of the menopause.
In general nutrition has also been found to be good for balancing hormones, one of the most problematic areas of women’s health. Nutritional therapy is also emerging as one of the prime ways of keeping women fit and nurturing the body - from menstruation and pregnancy through to the menopause and sexual health.
ContraceptionSome contraceptive Pills contain oestradiol and taking this form of oestrogen is ill advised for the health of girls between the ages of 13 and 18 as it can increase their risk of getting breast cancer by as much as 60 percent.
This is because undeveloped breasts contain more stem cells, which are vulnerable to the known cancer-promoting effects of hormones in the Pill.
Some pills containing oestrogen can encourage “oestrogen dominance”, which is the major cause of infertility. Progesterone is the female hormone that balances out oestrogen, and is vital for maintaining a healthy pregnancy
Oestrogen makes things grow in the body, such as the lining of the womb whilst progesterone’s job is to keep these uterine cells healthy. It is a good recommendation to wait six months after coming off the Pill before trying to get pregnant. To protect against any harmful effects of the Pill, you will need B vitamins such as B6, B12 and folic acid, together with magnesium and zinc. It is especially important to achieve optimum levels of these and you can do that easily with a good all round multivitamin and mineral
Zinc is important because copper levels tend to go up in those taking the Pill and zinc counteracts copper. Drinking filtered water also helps because much of our water passes through copper pipes and can pick up the mineral, especially in soft water areas.
The softer the water, the less the pipes get calcified, and the more acidic is the water. This means copper can pass more easily into the water.
FertilityIf you are having trouble getting pregnant you may want to take several supplements that maximize the chance of getting pregnant and lower the risk of any pregnancy problems. Folic acid is important because, along with vitamins B2, B6 and B12, it helps the body to build new cells.
Women with a high level of protein in their blood called homocysteine find it harder to conceive as they are deficient in these vitamins and are more likely to have a miscarriage. For this reason I would recommend having your homocysteine level checked At York Test If it is high, take more of these B vitamins, plus zinc.
Also vital for health are the essential fatty acids, especially the omega-3 fat DHA. This is found in wild salmon, herring, sardines and mackerel, and supports a healthy pregnancy. To ensure you achieve a healthy and trouble free pregnancy, 3 months before you start trying to conceive, aim for a super-healthy lifestyle.
Give up smoking, minimize alcohol, cut out as many toxins out of your life as you can and take as few medical drugs as you can. Start eating a diet high in nutrients, cut out processed and junk foods and focus on organic foods, fresh fruit and vegetables, fresh fish and whole grains.
Take a good quality multivitamin and mineral supplement with at least 400mcg of folic acid and 15 mg of zinc – or supplement extra. Essential fatty acids are crucial as well so ensure you are both getting enough of these fats from good quality oily fish like mackerel, or wild or organic salmon, at least three times a week.
You should also eat pumpkin, flax and sunflower seeds as snacks or with morning cereal – or supplement a high-quality, PCB free fish oil capsule. If your hormones are out of balance you may find it hard to conceive. To correct this, there are several herbs that are good for re-balancing hormones.
The best herb is called Vitex agnus castus (or chasteberry) Others are false unicorn root, sarsasparilla, white peony, dong quai and black cohosh. A blend of Agnus castus and other nutrients are helpful in supporting the pituitary gland, the master gland for hormone production.
Your overall health also has a knock-on effect on all parts of the body, including hormone regulation, so eating a healthy diet is essential. So concentrate of fresh fruit and vegetables, fish, lean meat, whole grains beans and lentils, and cut back on coffee, tea, alcohol, sugar, and processed foods.
If a low sperm count is the problem, there is plenty that can be done. Of all the nutrients known to affect male fertility, zinc is best researched. The body needs zinc to release vitamin A (essential for making the male hormones) from the liver. Zinc is also good for the formation of healthy sperm.
Beans, nuts and seeds are good easily available sources of zinc as well as arginine, vital for a healthy sperm count. It is a good idea to take a good multivitamin as well which contains at least 15mg of zinc, eat a handful of nuts every day and introduce more beans into the diet. A More detailed page about Infertility here
A Healthy Pregnancy
Although folic acid is important, there are many other nutrients that are needed for a healthy baby. Omega 3 fats, found in oily fish, and flax seeds, are important for the formation of the baby’s brain and nervous system. It is best to get a quality pure oil free of PCBs if you supplement. Tuna has been found to be high in mercury, so you should eat other oily fish, preferably from water as unpolluted as possible (for example wild salmon from the Arctic)
I also recommend a good multivitamin and mineral so that you not only get your folic acid (400mcg), but also a lot of other nutrients essential for the healthy development of your baby before birth. During pregnancy your main focus will be keeping yourself as healthy as possible. In any case, “eating for two” doesn’t mean letting go and eating vast amounts! Your best bet is a balanced menu of high quality proteins such as lean organic chicken, tofu, lentils, beans and quinoa. Plenty of fruit and vegetables and whole meal bread, pasta and rice should also be eaten during pregnancy.
This diet will leave you – and the baby – in great shape and you will easily be able to shift any extra pounds afterwards!
If morning sickness is a problem, try taking 50mg of vitamin B6 twice a day and 200-500mg of magnesium once a day, plus enough B12 and folic acid. You should get all these nutrients from a good multivitamin supplement.
Ginger may also help to relieve nausea and settle your stomach –take either in capsules or as a tea. You can chop and grate fresh ginger into boiling water and steep for 5 minutes before drinking.
To prevent stretch marks, take extra Vitamin A (maximum of 3000mcg whilst pregnant), Vitamin C, E and zinc, which are all good for the health of skin. A stretch mark is a tear in the collagen fibre of your skin, so while they can’t repair it, they help to increase the skins elasticity and tone, and prevent them developing.
Applying vitamin E oil directly to your stomach and areas where stretch marks appear will help to condition your skin and reduce the appearance of any existing marks. Make sure you also have a good intake of essential fats by eating a tablespoon of ground seeds every day and supplementing 1,000mg of omega 3 fish oil containing EPA and DHA.
If you do not want to or are unable to breastfeed, there are plenty of formulas on offer. However you will need to be careful. Babies can become allergic to formula made from cow’s milk, and sometimes sensitive to Soya milk formula. That is because a baby’s digestive system is immature and designed for human breast milk. One of the best tolerated alternatives is a goats milk formula called Nanny, made by a company called Vitacare (0800 3285826) Serious Post natal depression is thought to affect up to 15 percent of new mothers, but feeling weepy and down is most common. Although it can be psychological – having the huge responsibility of a baby – post natal depression is usually triggered by hormonal and chemical changes in the body following birth.
Before you give birth, you transfer a large amount of zinc to your baby, and if you didn’t have a good supply yourself, the chances are that you are now deficient. This is especially so if your labour was hard, drawn out and difficult, or you had a caesarian birth. Depression is a common side effect in of a deficiency in zinc, as well as white marks on the fingernails, a poor appetite, stretch marks and a weak immune system.
If you have any of these extra symptoms you will need to supplement 15mg a day until your mood improves. As zinc works with the B vitamins (especially B6), also take a B complex supplement. The other common deficiency is in essential fats. In a study taken of over 11,000 British women, those who ate oily fish regularly were half as likely to develop post natal depression.
Period ProblemsFor tender swollen breasts before a period, there are several nutrients that can help reduce the water retention. Vitamin B6, magnesium and zinc has been found to be most helpful. Magnesium is especially helpful – supplement with 300mg along with 100mg of B6 and 20mg of zinc. Some supplements contain a blend of these nutrients with herbs.
Another important supplement is Evening Primrose oil. The trouble is, most people don’t take enough. You need about 250mg of GLA not of the oil – and so should supplement 5 capsules. A more cost effective way is to supplement one of a concentrated star flower oil. Drinking 1.5 litres of water a day will also help with water retention.
The key nutrient to avoid premenstrual syndrome (PMS) is vitamin B6, but it works better with zinc and magnesium. Keeping blood sugar levels steady throughout your whole menstrual cycle is very helpful to avoid PMS. Eat regularly, eat good protein and fibre, cut out sugar, processed foods, coffee tea and alcohol and take 200mcg of chromium every day.
Fibroids can affect as many as 30 percent of women in their late thirties and early forties. They are benign lumps that appear in the uterus and can cause irregular heavy and painful periods, and sometimes stress incontinence. The usual treatment is surgical removal. Fibroids however are caused by “unopposed” oestrogen which means you have a high oestrogen level in relation to progesterone. Applying natural progesterone, which comes as a skin cream, could help.
Other things you can do to help is to reduce your exposure to plastics that contain oestrogen like chemicals and eat organic foods high in fibre (such as beans, fruit, vegetables and brown rice) Various herbs support hormonal balance. More details on natural progesterone can be found at: NPIS, PO Box 24, Buxton, SK17 9FB. Send a first class stamp for further information
The Menopause
The best kept secret of good health during the menopause is to eat as naturally as possible. Studies have shown that it is better to eat smaller but more frequent meals, which will help to keep blood sugar even. The drop in oestrogen levels which happen in menopause is believed to leave women more at risk from osteoporosis and heart disease, so as well as treating symptoms, vitamins and herbs can also be useful in protecting against these two conditions.
Moderate exercise will build bone strength – just 50 skips a day can increase bone density by 4 percent. Eating foods rich in plant oestrogens can also help as they help to rebalance hormones. Tofu and Soya are two good examples. Japanese women do not seem to suffer from “hot flushes” and they eat a lot of foods rich in plant oestrogens.
Exercise can also relieve stress which is another trigger for some of the worst symptoms of menopause. You need a diet that is rich in B vitamins – known as natures’ stress busters – which cannot be stored in the body but must be replaced every day. Good healthy food sources of these important nutrients include poultry, salmon, eggs, almonds, cheese, bran, brown rice and yoghurt.
Another important nutrient is magnesium, a mineral that a lot of women are deficient in. This is found in brown pasta, nuts and pulses and also helps to absorb calcium, which protects against osteoporosis during the menopause. The nutrients most lacking in the Western diet are the Omega 3 fatty acids. These work wonders for many women during the menopause.
They help the body make substances which regulate hormones, decrease blood pressure and reduce water retention. They also help to prevent heart attacks and strokes. The body needs Omega 3 fatty acids from the diet as the body cannot make these. They also boost the immune system and soften the skin. Increase more into your diet by eating cold water oily fish such as mackerel, pilchards, herring and sardines, or take omega 3 supplements.
There are also some herbs that help with menopausal symptoms. Sage and Dong quai relieves hot flushes for many woman. I can vouch for sage - I grow it in the garden and chew on 4-5 leaves a day - it can also be made as a tea or you can take sage supplements. Dong quai also contains natural oestrogen and nourishes the bladder and vaginal walls, which helps to prevent cystitis. Valerian is used to ease tension and Korean (Panax) Ginseng will boost the adrenal glands, which produce adrenalin in response to stress signals from the body. Both these herbs can help deepen sleep disturbed by night sweats.
Dandelion leaves can be eaten quite safely in salads and this herb helps to decongest the liver and regulate hormones during menopause. Overall, good nutrition and certain herbs can get a woman through menopause without drugs like HRT, which can trigger breast cancer. If you have any underlying health problems, consult your doctor before taking herbs, as they can react with certain drugs such as anti-depressants, tranquillizers and HRT. The pros and cons of taking HRT are explained here
Sexual Health
Enjoying a healthy sex life can be as normal and natural as breathing. We have learned in modern times not to suffer in silence, and to talk more about our sex lives and learn how to deal with sexual problems. A low sex drive is one problem in modern times that seem to affect us more. Stress is usually one of the major factors in a declining sex drive. This is because stress affects hormonal balance. Testosterone is the body’s main hormone that affects libido. At times of stress, progesterone may make cortisol in preference to testosterone to help you cope with the strain, and this can leave you short of testosterone – and hence your sex drive decreases.
Some medications, particularly anti-depressants – and taking the Pill -can have a detrimental effect on your sexual response and libido. Other culprits include prescription blood-pressure-lowering drugs, which can interfere with nerve signals, and antihistamines, which dry up not only a runny nose but your vaginal lubrication as well, making sex uncomfortable. If you think any of these factors can be affecting you, please, speak with your doctors, explain your situation and see if there are other medications that can help you lead a more balanced life and have a satisfying sex life, too.
The menopause is often the major time in the life of women where there is a decline of interest in sex. If there is a physical reason, like a deadening of feelings, there is a botanical oil available over the counter called Zestra that enhances arousal and orgasm, so this may be worth a try. Some dietary changes can help too:
Relationship tensions with your partner can also make you feel uninterested in sex. You may be feeling stressed, worn out, overweight or frumpy, and this can all play a part in your lack of interest. If there are no underlying health problems, you may just be stuck in a rut. Try changing the time of day you have sex: Instead of being intimate before bed like clockwork, perhaps it would be better in the morning or in the afternoon on the weekend. Even if you're not exactly in the mood, sometimes having sex can turn you on physically since sex itself increases blood flow as well as the emotional connection between you and your partner. Always make time to reconnect with your partner, even if it means hiring a babysitter and having a date night once a week.
Further Reading and Related sites
The Reality of Sex
Easy cure for Yeast Infections The most best selling Book on this subject on the Internet.
Guide for women over 40, working together for empowerment and good health.
Are you affected by depression? Eating disorders affect mostly teenage girls and young women They also have a nutritonal link in that they can be triggered by nutrient deficiencies. Find out more here.
These superfoods can really give you a boost!
Young people have unique nutritional needs and often suffer from emotional problems and difficulties Find out more here about what causes this.
Total wellness for women encompassing all anti-ageing aspects of beauty, nutrition, physical and emotional areas through inspiration, motivation and education.
Infertility Information Organization - One in every six couples of childbearing age have a problem conceiving. Over 80% of all infertile couples can be helped to achieve pregnancy with proper treatment. We have information on conventional and alternative treatment.
Menopause Health Information Organization - The Health Information Organization is a network of health-related sites, focusing on alternative health-care and practices.
Pregnancy Information Organization - Are we ready for a baby yet? When is the best time to make a baby? Is my diet okay for my baby-to-be? Am I exercising enough?? If you are asking these questions, the Pregnancy Health Information Organization website is built for your needs.
Acubalance Wellness Centre - Traditional Chinese medicine and acupuncture Clinic. Reproductive health, IVF support, prenatal care, menstrual disorders and men's health. Spence Pentland (doctor of traditional Chinese medicine). Vancouver, British Columbia, Canada.
Good site regarding other sexual issues here
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