Hair Loss? Check your hormones!

woman with a full head of healthy hair
Want a full head of healthy hair?

Luscious locks. Flowing tresses. Who doesn’t want to have a full head of shiny, gorgeous hair? Society certainly views beautiful hair as a symbol of youth and beauty.

However, particularly as we age, many of us find that the soft, full hair we may have taken for granted in our younger days starts to fade and becomes thinner and more brittle. These changes happen to both men’s hair and women’s hair.

How Much Hair Loss is Normal?

Did you know that it is considered normal to lose up to 100 hairs per day? While this seems like a lot, the greater concern is to lose this much hair and not have enough regrowth of new hair.

Is Hair Loss Permanent?

Whether hair loss is permanent or temporary depends on the cause of hair loss. Where hair loss is most likely to be permanent is if the scalp is scarred, as in scarring alopecia. If the root cause of hair loss is found and addressed, hair loss can be reversed in most cases. Hair loss treatments like minoxidil are only temporary measures that result in hair loss once they are discontinued because they are not fixing the root cause, only masking it.

As You Age, So Does Your Hair

Of course, it makes sense that our hair is damaged as we age. Your hair only grows less than half an inch every month. Because hair grows so slowly, if your hair is long, the hair at the ends experiences years of damage from hair treatments and the elements. Your hair is also affected by hormonal changes in our bodies. Hormones play a role in hair loss or growth, fine hair, changes in texture, and the presence or absence of those pesky grey hairs!

Searching For The Fountain Of Youth for Your Hair

What’s the solution for thinning hair? The beauty industry tells us the secret to beautiful hair is finding the right “products.” It’s definitely possible to spend hundreds of dollars trying to find something that works.

However, no matter how many shampoo reviews you read, you can only find so much hair magic in a bottle. In fact, many shampoos and other hair products actually damage your hair because they contain harmful chemicals.

The truth is that a full head of beautiful hair starts from within. As a result, a good diet for healthy hair is far more important than topical remedies for hair.

How to Have Stronger, Fuller, Faster-Growing Hair

To fully understand the impact of diet and lifestyle choices on your hair, it helps to know more about your hair’s composition. What is hair made from anyway? The main building blocks that give your hair its strength and structure are a protein known as keratin, and a B-family vitamin called biotin. In terms of molecular composition, your hair is made up of 45% carbon, 28% oxygen, 15% nitrogen, 7% hydrogen and 5% sulfur.

Keratin

Hair strands are composed of a fibrous protein called keratin. In fact, so are your finger and toenails. One of the primary components of keratin is choline. Choline is an essential vitamin-like nutrient with many different roles in your body. It is found in a variety of foods such as eggs, salmon and cauliflower.

What About Doing Keratin Treatments?

There is no evidence that keratin treatments are an effective means of improving hair texture or quality, at least not over the long term. In fact, these products often contain chemicals, like formaldehyde, that are harmful.

Biotin

Vitamin B7, also known as biotin, contributes to the formation of keratin. Because of this relationship, it’s not surprising that scientists have found that being deficient in biotin leads to hair loss. In fact, one study found that supplementing with biotin helps to slow hair fall in women with thinning hair, leading to fuller, shinier hair as well as smoother skin after 6 months. Deficiency of biotin has also been linked with inflammation that adversely affects your scalp, and therefore also your hair.

The Gut Health Connection To Good Hair

Interestingly, scientists have also found that the amount of bad bacteria in our gut affects the formation of biotin. That means that beautiful hair isn’t necessarily as simple as making sure that you have consumed enough biotin. Gut bacteria also play a role in hormone balance. Your microbiome, digestion, and absorption need to be right for great hair too.

Factors that positively influence your gut bacteria, and in turn improve your biotin production, include managing your stress levels, getting good sleep, regular exercise, keeping sugar and refined carbs in check and ensuring your nutrition is balanced.

Common Causes of Hair Loss

The following are common reasons why your hair may be falling out:

  1. Iron deficiency or low iron
  2. Hypothyroidism or low thyroid function
  3. Androgenetic Alopecia, also known as male or female pattern hair loss
  4. Alopecia Areata, this is patchy balding caused by autoimmune disease
  5. Lupus or other autoimmune diseases
  6. Post-partum, losing hair after having a baby is quite common. This is caused by the sudden change in hormones that accompanies childbirth triggering sudden hair loss.
  7. Telogen effluvium that is often triggered by stress, iron deficiency or hypothyroidism.

Top Tips For Healthy Hair

Now that you have a clearer understanding of the factors behind healthy hair, how can you prevent hair loss, and overcome the effects of aging and environmental damage? Check out these natural remedies and diet changes to reverse hair fall, fine or thinning hair and damaged hair.

Hormone Balance and Hair

Cortisol affects hair health, but it isn’t the only hormone that has an impact. If you’re experiencing hair loss or changes to hair texture, you should do thorough hormone testing.

For example, low levels of the thyroid hormone T4 indicate stress or a malnourished thyroid. One of the thyroid’s “lesser” jobs is to regulate hair growth. However, in times of stress your body will focus all of your thyroid’s energies on more vital functions such as regulating your body’s temperature and metabolism. Hence, thinning hair is one of many possible symptoms of low thyroid function.

Low estrogen, which may be a sign of perimenopause or other hormonal imbalances, also leads to hair troubles. While slower growth of pubic and underarm hair might easily go unnoticed, an estrogen imbalance means that androgens or male hormones have a stronger effect on hair follicles. This leads to thinning hair on your head, and even those unsightly, rogue chin hairs. Supporting the healthy function of the endocrine or hormone-producing system helps to maintain optimal levels of estrogen for hair growth.

These are just a few reasons why the best start to improving your hair’s texture and fullness begins with testing to see where your hormonal levels are. Once we have all of the information, we then ensure that the appropriate hormones are balanced naturally.

Make sure that you consume enough biotin

Good food sources of biotin for hair include:

  • Liver
  • Salmon
  • Carrots
  • Bananas
  • Chicken
  • Nuts

As an added bonus, biotin consumption will also strengthen your nails!

Don’t smoke

Smoking increases the speed at which your body breaks down and excretes biotin, reducing the amount of biotin in your blood and leading to weaker hair and nail growth.

Eat plenty of protein

This may seem like a no-brainer since hair is mainly composed of protein. Keep in mind that your protein sources don’t have to be meat-based. The protein found in plant sources is just as effective.

In addition to biotin, the amino acid cysteine assists in the formation of keratin. Good sources of cysteine include garlic, onions, broccoli, Brussels sprouts, oats, sprouted lentils and eggs.

Watch your mineral intake

One of the many roles of minerals in your body is growth. Iron and zinc in particular contribute to keratin formation which helps your hair to grow strong.

Zinc also protects your hair from sun damage just as zinc oxide in sunscreens protects your skin from sunburn. Zinc helps your body reduce excess insulin too. Good sources of zinc include shellfish, beans, egg yolks, beef and pumpkin seeds.

Reduce your sugar consumption

When you eat a lot of sugar or carbs, your blood sugar rises. In response, your body produces more insulin. This increases androgens such as testosterone and dihydrotestosterone or DHT, that have a shrinking effect on your hair follicles. That means that your hair starts growing finer, falls out more easily or becomes more brittle.

Avoid high-mercury foods

Consumption of food with high levels of mercury has been linked to hair loss. Certain fish like tuna, swordfish, and shark all contain high levels of mercury. Large fish like these consume smaller fish. In the process, they concentrate toxins like mercury that the smaller fish have been exposed to. Smaller fish like mackerel, herring, and sardines are safer to eat and contain Omega 3 fatty acids that help keep your hair healthy and shiny.

Choose hair products carefully

Many shampoos, conditioners, and styling products contain ingredients like formaldehyde that are hard on your hair and unhealthy for you. The reality is that many of them don’t address hair problems where they originate, that is, in the protein structure of the hair itself. Instead, they “gloss” over any problems with superficial coatings. Plus, many substances used in hair products are absorbed by your skin, and are linked to cancer. In addition, many are also harmful to the environment. So, avoid products with sulfates, parabens, and silicones. Your hair and the planet will thank you!

Boost your intake of fruits and veggies

To protect your hair, you want to reduce the damage that is caused by free radicals. These are compounds that damage your cells through a process known as oxidative stress. Free radicals are created by environmental factors and your body’s internal processes that are triggered by stress. Vitamin deficiencies cause higher levels of these harmful free radicals.

Free radicals lead to lifeless, gray hair. Antioxidants fight free radicals and restore your hair’s shine. Fruits and vegetables provide the key antioxidants for healthy hair, vitamins A and C, while nuts and seeds provide vitamin E.

Consider collagen supplements

Choline, one of the building blocks of keratin, is found in collagen. Collagen also strengthens the layer of your skin that contains hair follicles. This layer of skin is called the dermis. With a stronger anchor point, hair is less likely to fall out. Collagen is taken as a powdered supplement that is added to smoothies or protein shakes. Collagen is also obtained from bone broth. Another cheap way to get collagen is by using powdered gelatin that is available from the grocery store.

If you’re experiencing issues with your hair, it may be time to test your hormones and make sure your gut health is supporting your hair goals not impeding them!

Give our office us a call at 416-481-0222 or book an appointment online here, we are happy to help.

Authored by Dr Pamela Frank, BSc(Hons), Naturopathic Doctor

Hair Loss Research:

https://academic.oup.com/jnci/article/109/9/djx202/4102324

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/

https://www.ncbi.nlm.nih.gov/pubmed/27538002

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4201279/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174066/

https://www.ncbi.nlm.nih.gov/pubmed/?term=28813664

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

https://www.ncbi.nlm.nih.gov/pubmed/?term=27554239

https://www.ncbi.nlm.nih.gov/pubmed/23725308

Infertility Rates are Rising

graphic of hands holding baby saying protect your fertility

Here’s How to Enhance Your Fertility

Fertility is something that we often take for granted. In fact, many of us spend a lot of money and effort in preventing pregnancy until the timing is right for baby-making. However, even when the timing is right, our bodies don’t always cooperate. Timing is important because so many different elements need to be considered. Timing is a key component, both in terms of your chronological age and the timing of conception.

Infertility Statistics

Recent years have seen a dramatic increase in infertility. One study found infertility rates increased from 5.4 percent in 1984 to 15.7 percent in 2011. This is a substantial increase in such a short amount of time. Because infertility is increasing so quickly, it’s a good idea to be proactive about improving your fertility. Even if you never intend to have children, fertility is indicative of a healthy hormone balance. Hormone balance affects much more than just whether you can make babies. Hormones influence your mood, energy level, sense of well-being, cognitive function, weight, libido and even your immune function.

An Integrative Approach To Fertility

What makes infertility particularly frustrating is that it’s often hard to determine the exact cause as to why a couple is having difficulty conceiving. Infertility problems are often multi-factorial. Many different elements of a couple’s health need to be considered to understand the potential causes of infertility. Only by taking a detailed history, doing extensive investigation and customizing treatment can we fully optimize your ability to conceive. That’s why our integrative approach, that takes into account your lifestyle, genetics, stress levels, diet, hormone balance, vitamin and mineral status and overall health is best.

What is the Definition of Infertility?

In general, a couple is considered infertile if they’ve been trying for a year to conceive without success.

Factors That Affect Your Fertility:

What’s contributing to the increase in infertility? Medical scientists can’t pinpoint one specific cause, but many lifestyle factors can play a role.

Some factors that affect fertility include:

  1. Your hormones
  2. Genetic factors
  3. Your age
  4. Your weight
  5. Thyroid health
  6. Stress levels
  7. Chemical exposures

Hormone levels

Many hormones work in tandem to create optimal conditions for conception, including follicle-stimulating hormone (FSH), estradiol (estrogen), luteinizing hormone (LH), DHEAs, testosterone and progesterone. Perhaps not surprisingly, even a tiny variation in your hormone balance can affect your fertility.

That’s why the first step to any fertility treatment is often thoroughly testing hormone levels. Knowing how your hormones are working together gives your healthcare practitioner an excellent starting point.

Genetic history

If you have a relative who had difficulty conceiving, you may also be at risk for fertility issues. Some fertility problems seem to run in families, such as endometriosis and PCOS. Recent research has found genetic components to some chromosomal problems. Certain genetic defects, like MTHFR mutations, increase the risk of fertility problems or recurrent miscarriage.

Your Vital Stats

Age & Fertility

It’s often frustrating for women to realize that age is one of the biggest factors that can contribute to infertility. After all, for many women, it can feel like a narrow window between being financially and emotionally ready to have a baby and being young enough to conceive.

Of course, we all see many examples of women well into their 40s having babies. And it’s definitely possible. However after the age of 40, the odds of getting pregnant decrease at a faster rate. Simply put, the conditions to conceive and carry a baby are more ideal when you are younger. As we grow older our risk for factors that negatively impact fertility increase.

Still, it’s important not to overstate the decline women experience in their 30s. Consider these stats:

  • Percentage of 27-to-34-year-old women who conceive after a year of having sex at least twice a week = 86 percent
  • Percentage of 35-to-39-year-old women who conceive after a year of having sex at least twice a week = 82 percent.

So through our 30s, the odds of conception don’t decline very dramatically. However, fertility rates do drop faster after 40, so about 30 percent of women between 40 and 44 will experience infertility.

Weight & Fertility

In addition, your weight impacts your fertility. That’s because excess weight influences your hormone levels. Fat cells secrete estrogen. Fat cells are also pro-inflammatory. Inflammation damages eggs and can lead to conditions like PCOS that cause irregular ovulation. The good news is that studies have found that losing even a small percentage of your body weight makes a difference.

Paradoxically, women who are underweight (with a BMI of less than 18.5) experience similar problems. That’s because not having enough body fat also impacts your hormone production. When you are underweight, your body perceives that resources are scarce. As a result, your body will shift into resource conservation mode. That means that your body will prioritize body systems that are vital and shut down those that are not. Your heart, lungs and liver are vital, your reproductive organs (ovaries, testes) are not.

However, it’s not just the number of your BMI. Body composition (the amount of body fat and lean muscle) and activity levels also play a role.

Of course, it takes two people to conceive. Scientific studies have found a clear link between male obesity and low sperm levels. In fact, men whose BMI places them in the obese category (30 or higher) have 60 percent less seminal fluid than men of normal weight. That’s a pretty significant difference. Underweight men also have lower amounts of seminal fluid, so it’s all about having the right balance — as with many aspects of your fertility.

Stress Levels

Can stress affect your infertility? The answer often is yes. For some couples, this is an added source of frustration. After all, dealing with infertility is stressful in itself. However, from an evolutionary perspective, it makes sense. Your body knows that when you’re stressed, you need to conserve energy. In our busy modern lives, stress is often chronic. It’s day in and day out at work, and then very little time to socialize, have fun, relax and have downtime. When you’re stressed, your adrenal glands produce more of the “stress hormones” adrenaline and cortisol. Stress also increases a hormone called prolactin. All of these suppress ovulation, not to mention causing low libido (which is definitely counterproductive for conception!)

Thyroid Health

Another hormonal issue that can affect ovulation is having low levels of thyroid hormone, a condition called hypothyroidism. Also hyperthyroidism, or high levels of thyroid hormone, can affect ovulation. You’re probably starting to understand why achieving the right hormone balance is so important! Your thyroid hormone plays a big role in letting your ovaries know when to ovulate or regulating the speed with which your testes are working. So when your thyroid hormone levels are out of whack, ovulation and sperm production can be too.

Signs of hypothyroidism include difficulty losing weight, easy weight gain, slow metabolism, hair loss, feeling tired or sluggish and feeling chilly all the time. Signs of hyperthyroidism include heart palpitations, weight loss, anxiety, difficulty sleeping or insomnia.

Chemical Exposure

Exposure to certain chemicals – in your foods, packaging, your clothing, cleaning products, beauty care and elsewhere – impacts fertility levels for both men and women. You don’t have to work with toxic substances to experience the effects. Even a fairly healthy standard American diet introduces pesticides that negatively impact our reproductive systems. Removing the toxins from your system requires our naturopathic doctors‘ professional guidance but it’s well worth it for improving your overall health and fertility.

How You Can Take Charge Of Your Fertility

As we can see from the list above, treating infertility is complex. Is there anything you can do on your own to improve your fertility? The most important thing is to act now if you have concerns. Don’t forget: Conception requires careful timing, so you do want to address any issues right away. It also takes some time to create optimal fertility. Here are some steps that help with fertility issues.

1. Visit a Naturopathic Doctor that is infertility-trained.

Proper testing to see what’s really going on with your whole body gives us a better picture. Treating infertility involves addressing your overall health, not just your reproductive system. While your hormones play a key role so do many other factors. We will work together to help prepare your body for conception. We’ll eliminate the stress of wondering if there is more you could do and relieve your feelings of overwhelm about where to start!

2. Manage your stress levels.

We understand that this is easier said than done, especially when you’re worried about fertility. It’s a bit of a vicious cycle if you start to get stressed about being stressed! Meditation is a good way to consciously address your emotional concerns. Fertility-centred psychotherapy is also a good idea to help you take the edge off. Adding in as many stress-busting activities as possible also helps. Exercise, massage therapy, yoga, reading a book, taking a long walk outside, or having a warm bath all help to lower cortisol levels.

3. Improve your diet.

One recent study found that women who ate a lot of fruits and vegetables with high pesticide levels were less likely to conceive. So choose organic produce when possible, or opt for produce that doesn’t typically have as many pesticide residues. Think of produce with a thick skin that protects the fruit like avocados or oranges. An excellent resource for finding the produce with the least pesticide residues is the Clean Fifteen list, published by the Environmental Working Group. They also publish a list of which produce to either avoid or only eat if it is organic called The Dirty Dozen.

In addition, certain foods have been associated with higher fertility levels. Your Naturopathic Doctor will help you to determine the best diet for your needs. In general, you want to ensure you’re getting adequate levels of folate, Omega 3’s, Vitamin B12, and Vitamin D.

4. Limit toxic exposure.

Both males and females should think about the chemicals they’re exposed to every day when they’re trying to conceive. In addition to possible herbicides and pesticides on produce, frequent exposure to x-rays, radiation, cigarette smoke, alcohol, toxins in the home and self-care products that you use every day all impact infertility. In addition, workplace hazards like exposure to lead and cadmium damage eggs and sperm and upset the hormonal balance required for peak fertility.

Next Steps

If you’re concerned about your fertility, give us a call at 416-481-0222. Together we can dive deeper and see where your issues are, and create a clear treatment program. Fertility is a common issue, just know that you are not alone and that we successfully treat many men and women with fertility issues at our clinic, even people who have been unsuccessful at fertility clinics.

Authored by Dr Pamela Frank, Bsc(Hons), ND

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279129/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885174/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/

https://www.huffingtonpost.ca/2014/05/27/meditation-fertility_n_5256027.html

https://www.ncbi.nlm.nih.gov/pubmed/31035310

Low Libido

Picture of woman with low libido

Low Libido? Here’s Why You Aren’t in the Mood

You love your partner, but your low libido is causing problems. Between late nights, early mornings, work stress, family obligations, and a million other balls in the air, there is little time and energy left for sex. Relationships change, and sex drive softens as we age… so, it’s perfectly normal, right?

Not necessarily. In fact, some reports suggest that our best love-making years are the ones that may lie ahead of us. A recent survey of 5,000 singles of all ages, ethnicities and income levels across the U.S. revealed that the best sex happens at age 66 for women and at 64 for men. It is at this time that our youthful self-consciousness wears off, communication becomes more comfortable, and greater creativity is embraced. So, if others are having the best sex of their lives as they grow older, perhaps it’s worth considering why you’re not interested in sex at all?

What Causes Low Libido?

There are multiple causes of low libido. These may be physical, cultural, emotional, medical, psychological or due to your relationship with your partner. Some common causes of low libido include:

  1. Hormones
  2. Fatigue
  3. Sleep apnea or lack of sleep
  4. Stress
  5. Sedentary lifestyle
  6. Physical issues, like low blood flow

Hormones

One of the biggest influences on libido is our hormones. Hormones affect so many different parts of your body that when one such chemical is out of sync, it causes a nasty mix of symptoms in many areas. Hormones that specifically have an impact on sexual health include estrogen, progesterone, and testosterone.

Estrogen & Progesterone

When our bodies slow down on progesterone production, it leads to estrogen dominance. So, this causes low libido in women. This happens naturally during perimenopause.  Or, it is also brought on by stress, poor diet, and sluggish liver detoxification of estrogen.

Symptoms of a progesterone deficiency include decreased clitoral sensitivity, vaginal dryness, loss of vaginal muscle tension.  As well, low progesterone causes more general mood-killers like fatigue, weight gain, headaches, and depression. Interestingly, a lack of estrogen also causes similar symptoms. If any combination of these issues sounds familiar to you, it might be your hormones blocking your path to pleasure. We can help sort them out to boost libido.

Testosterone

If you’ve always thought testosterone was only important for men, think again. Reduced testosterone levels have an impact on libido for both sexes.

In women, testosterone is what gives orgasms their oomph, heightening the sexual experience. As you can imagine, low testosterone is going to have the opposite effect, reducing sexual desire, sexual activity, and satisfaction. Low testosterone levels in women also result in lethargy, depression, and muscle weakness. In post-menopausal years, low ovarian function and adrenal fatigue reduce the amount of testosterone a woman produces.

Meanwhile, testosterone levels in men gradually decline with age. Testosterone deficiency in men not only diminishes libido and cause erectile dysfunction, but it can also result in a wide range of other symptoms including anxiety, depression, irritability, insomnia, poor memory, and reduced muscle and bone mass. Men of all ages can have low testosterone levels. Environmental pollutants, like BPA from plastics, that behave like estrogen disrupt the normal production of testosterone. Helping your liver with efficient removal of these toxins helps restore normal testosterone levels and libido.

Low Energy

Another one of the reasons people often associate a low libido with ageing is due to the decrease in energy that comes with getting older. The same could be said about life after kids. As we age or when we become parents, our sleep patterns are interrupted with more frequent awakenings. If you’re going to bed exhausted at the end of the day or waking up tired, the last thing on your mind is intimacy with your partner.

And as mentioned before, fatigue and lethargy can also be a result of hormonal imbalances in women. You see, when it comes to our bodies, everything is connected, which is why it is so important to think of our health as a whole and not in separate parts. In order for us to get better, we need to identify and treat the cause, not the symptoms.

Having an underactive thyroid contributes to low energy and low libido. Think of your thyroid like the gas pedal for your body. It regulates the speed that all of your systems run. If it is sluggish, everything slows down, which leads to lower energy, weight gain, and low libido because the reproductive organs may produce lower hormone levels.

Lack of sleep

The libido-crushing effects of a poor-quality sleep do not only impact seniors and parents but feeling sleepy and irritable can happen to the best of us. Those who suffer from insomnia, irregular sleep patterns, who short-change ourselves on sleep or have sleep apnea may also relate.

In one study, sleep apnea was shown to have an impact on testosterone levels in men, which would then lead to lower sex drive.

Stress

Stress negatively impacts sex drive by throwing your hormone balance out of whack. When we’re running at top speed on life’s hamster wheel, we produce an excess of cortisol – our stress hormone. The spike in our cortisol levels then ends up blocking our progesterone receptors. Your body also depletes your progesterone to turn it into cortisol. The irony is that sex is a huge stress buster. If stress or other emotional factors are killing your sex drive, it may be worth a consult with our resident psychotherapist, Ichih Wang.

Sedentary Lifestyle

Lack of physical activity negatively impacts mood, decreases your energy and endurance, lowers your self-esteem and negatively impacts hormone balance.

Physical issues

There are a number of health concerns that make intercourse uncomfortable or painful. As a result, there is a negative association with intimacy and a natural aversion to it. Vulvodynia, endometriosis, menopause, vaginismus, chronic yeast/BV or recurring bladder infections can all lead to low libido. Our naturopathic doctors relieve all of these issues.

Natural Treatments for a Low Libido

1. Get Your Hormone Levels Checked

Our bodies are constantly changing, and the longer we ignore symptoms, the more out of balance we can get. When it comes to conditions brought on by our hormones, there is no reason why we have to “learn to live with it”. Start by getting your hormone levels tested properly in order to identify if an imbalance might be at play. Natural hormone balancing options exist and can help get you back on track to feeling like yourself again. Blood work to assess hormones related to libido should include tests for LH, FSH, estradiol (done on day 3 of your period for women), total testosterone, DHEAs, prolactin, TSH, free T3, free T4, and day 21 progesterone for women.

2. Practice Mindfulness

Sure, “mindfulness” might sound like a cure-all buzzword, but there is a lot of truth to its power. Mindfulness, whether practised through meditation, yoga or other means, helps us to reduce stress. When we reduce stress, we lower our cortisol levels. And as we already know, when our cortisol levels spike, it has a way of messing a lot of things up inside our bodies.

A moment of prevention is worth a pound of cure. By starting each morning with a few minutes alone in quiet reflection, we can set the stage for a better day.  And, we can more easily ground ourselves when life begins to get busy. Let’s not forget that a more mindful day can also help lead to a more restful night. According to the Journal of Sex and Medicine, getting just one more hour of sleep per night could increase your libido by 14 percent. So it’s important not to skip sleep for a healthy libido.

3. Herbs for Low Libido

Damiana, Turnera and Tribulus are just a few of the herbs that can boost libido. Maca, Saffron, Fenugreek and Watermelon are some other options to help address low libido in men and women. There are several others. Our Naturopathic Doctors can guide you as to the right herb and the right dose for you.

Maca Powder

Have you heard of Maca before? This interesting Peruvian plant has become a popular natural aphrodisiac and fertility booster, reputed to boost sex drive in both women and men. In one study, men reported heightened sexual desire after taking Maca for 8 weeks. In another study, men and women who took 3g of Maca daily reported an increase in libido, normally diminished by their prescribed antidepressants.

Saffron

This pretty little herb has been proven to safely and effectively improve some sexual problems in women, including arousal, lubrication, and pain. Saffron has shown a positive effect on men with erectile dysfunction as well. In one study, men who took a 200 mg tablet of saffron for only ten days showed an increased number and duration of erectile events.

Fenugreek

An extract from fenugreek has been shown to be effective at increasing libido in women after 8 weeks of taking a standardized 600 mg dose. Treatment caused an increase in free testosterone and estradiol, accounting for the increase in libido.

Watermelon

Tasty, refreshing, and full of libido-boosting phytonutrients, a juicy slice of watermelon isn’t just nice to share on a romantic picnic. It also contains various beneficial compounds that relax blood vessels and enhance your sex drive.

Yoga

Yoga has been studied and found to be as effective as medication in helping with male sexual dysfunction.

Exercise

Being physically active benefits sex drive through several different mechanisms:

  1. Exercise is one of the best stress reducers there is.
  2. Physical activity can enhance hormone levels.
  3. Even one bout of physical activity can enhance your self-esteem and body image. Feeling good about your body is a good way to bolster libido.

Make time for even 15 minutes per day of physical activity to reap the libido-boosting benefits of exercise.

Are you worried that you’ve lost your mojo? Fear not. We can help you get it back. If you experience a low sex drive or suspect hormone imbalance might be at play in other areas of your life, please do not hesitate to contact us at 416-481-0222 or email Info@ForcesofNature.ca. We can help rebalance your system naturally. Low libido can affect your enjoyment of life and your relationships. There is no reason you should have to settle for less.

The Team at Forces of Nature Wellness Clinic

Resources:

http://www.bumc.bu.edu/sexualmedicine/publications/testosterone-insufficiency-in-women-fact-or-fiction/

https://www.ncbi.nlm.nih.gov/pubmed/9766760

https://academic.oup.com/jcem/article/87/7/3394/2847341

https://www.ncbi.nlm.nih.gov/pubmed/12472620

https://www.ncbi.nlm.nih.gov/pubmed/18801111

https://www.ncbi.nlm.nih.gov/pubmed/25954318

https://www.ncbi.nlm.nih.gov/pubmed/27130118

https://www.ncbi.nlm.nih.gov/pubmed/23280545

https://www.ncbi.nlm.nih.gov/pubmed/19427775

https://www.ncbi.nlm.nih.gov/pubmed/30283244

https://www.ncbi.nlm.nih.gov/pubmed/25914334

Hormones: Common Symptoms

picture of glands that produce hormones

Are your Hormones the Cause of your Health Issues?

Have you been experiencing nagging symptoms, affecting your daily life that you just can’t shake? It may be that the balance (or imbalance) of your hormones is the culprit.

Often we think of hormones as only being related to sexual function, but the truth is that a variety of hormones govern all of our body’s functions in some way or another.  Because of the interplay of messages that they relay to your brain and body, they regulate more than just sexual function.

If you thought that the only hormones we have are estrogen, progesterone, and testosterone, well, you’d be in a majority. In actuality, a number of other chemicals that we talk about all the time at Forces of Nature are also hormones and have a lot to say in helping our bodies to experience optimal health.

There are several hormones that, depending on their current balance, most readily affect your overall health.

Some common symptoms and their hormones:

Our hormones are like an orchestra.  They play together to synchronize and harmonize our beings to create optimal health patterns throughout the day and night. Their job is to keep us healthy and balanced, physically and emotionally. Sometimes, our modern lifestyle creates habits and workloads that can disrupt our body’s natural ability to balance our hormones.

So, when we start to exhibit symptoms that just won’t go away, such as long-term anxiety or stress, brain fog, sleep or weight management issues, mood swings, and long-term shifts in libido, investigating and caring for the glands that produce our hormones could address and solve the root of the problem.

Symptom Glands Associated Hormones
Adult Acne/Cystic Acne Ovaries

Testes

Estrogen and Androgens (Testosterone, DHT, DHEAs, Androstenedione)
Anxiety/Stress Adrenals Epinephrine/Adrenaline, Norepinephrine, Glucocorticoids, Mineralocorticoids,  Cortisol, Cortisone
Concentration Issues/Brain Fog Pineal, Enterochromaffin Cells in the Gastrointestinal Tract, Hypothalamus, Pituitary, Thyroid, Ovaries, Testes Melatonin, Serotonin, Dopamine, Epinephrine, Norepinephrine, Estrogen, Testosterone, T4/T3
Digestive Issues Thyroid, Pancreas Thyroxine (T4), T3, Insulin
Libido Adrenals, Testes, Ovaries Estrogen, Progesterone, Testosterone, DHEAs, DHT
Mood Swings Pituitary, Enterochromaffin Cells in Gastrointestinal Tract, Ovaries, Testes Endorphins, Serotonin, Dopamine, Estrogen, Testosterone, DHEAs, DHT
Sleep Issues/Insomnia Pineal, Adrenals Melatonin, Epinephrine, Norepinephrine, Aldosterone, Cortisol, Cortisone
Weight Maintenance Adrenals, Adipose tissue, Pancreas Cortisol, DHEA/DHEAs (as a precursor to Estrogen and Testosterone), Leptin, Insulin

How you can help your hormones

Your General Practitioner will have many suggestions to help treat the symptoms you’re experiencing.  But working with your whole health team including our integrative medicine practitioners (naturopathic doctors, chiropractor, acupuncturist, massage therapists & psychotherapist) will yield the greatest benefits because the therapies can complement each other.

For example, your GP might prescribe antidepressants or sleep aids to help manage your symptoms and ‘get you over the hump’ and on your way to recovery. Our Naturopathic and Integrative Health Practitioners will work on utilizing nutrition, supplements, stress reduction, exercise, lifestyle changes, acupuncture, massage and herbs to get at the root cause of the problems you’re experiencing and get your hormones back into balance.

Naturopathic medicine looks extensively at the whole body to determine what is causing your problem.  We often uncover a myriad of issues that all work together to create the person’s current health condition. Hormones often play a role but we also must uncover why they are imbalanced.

What Causes Hormones to Become Imbalanced?

There are a number of factors that may cause or contribute to hormone imbalance:

  • Chronic stress
  • Nutrient deficiencies – particularly vitamins B5 & B6, magnesium, zinc, L-5MHF (active folic acid) and vitamin B12
  • Poor diet – diets high in carbs and sugar provoke the need for plenty of insulin that then creates a hormone imbalance
  • Lifestyle – lack of exercise, lack of sleep, working long hours, lack of exposure to sunlight, exposure to artificial light in the evening
  • Environmental pollutants – BPA from plastic, dioxin, PCB’s etc are all endocrine disruptors

How can we help your hormonal imbalance?

Once you’ve had a chance to share with your naturopathic doctor or integrative health practitioner the series of symptoms, situations, and concerns you’ve been experiencing, we can then start putting the pieces together to outline the best options for treatment just for you.

The first set of treatment and care options that your healthcare team will look at are nutrient deficiencies and habit patterns. It’s amazing how many maladies can be remedied when we have greater focus and dedication to providing our bodies with the right nutrition, nutrients, hydration, stress management, exercise, and adequate sleep.

The next set of options could be supplements and herbs. When you’ve begun to line up a more healthy routine of nutrition, exercise, and sleep, supplementation of key nutrients, minerals and herbs could yield even greater results. We have many tools in our toolbox to help get you on the right path to a balanced system, which in turn means a balanced life!

We’re here to help you. If you’re experiencing symptoms that you just can’t beat, it’s a good time to call us to investigate your hormones and provide you with a pathway to health. Our door is always open and your road to optimal health is just a phone call (416-481-0222) or email away.

Hormones Research

Schwartz DH, Romans SE, Meiyappan S, De Souza MJ, Einstein G. The role of ovarian steroid hormones in mood. Horm Behav. 2012 Sep;62(4):448-54. doi: 10.1016/j.yhbeh.2012.08.001. Epub 2012 Aug 8.

Lose Weight at Menopause

woman who wants to lose weight

Struggling to Lose Weight at Menopause?  Here’s Why.

What happens at menopause?

Aside from periods stopping, estrogen levels drop, ovulation stops and progesterone levels drop.

How do the hormone changes at menopause impact your weight?

There are a few ways that these hormonal changes can make it tougher to lose weight:

Lower estrogen levels mean that your body doesn’t respond to insulin as well as it used to before menopause. That means that if you eat carbs or sugar, your insulin levels will be higher post menopause than they were pre-menopause. Higher insulin means more fat production and also more inflammation. More inflammation means even more insulin resistance.

Progesterone helps to counter the effects of cortisol (your stress hormone). If you have less progesterone, and in menopause there is very little, then cortisol has a greater effect than it had pre-menopause. We know that higher cortisol increases belly fat.

So, how can we fix this?

I am not an advocate for hormone replacement therapy, bioidentical or otherwise. Menopause is a natural transition away from childbearing years and into golden years. The best approach in my opinion is to:

Adjust your carbohydrate intake accordingly

If you no longer tolerate the same level of carbs due to lower estrogen, it’s best to decrease your carb intake. Plug your daily food intake into an app like MyFitnessPal to get a sense of your total carb intake and where those carbs are coming from and adjust your diet to reduce your carb intake. What is the recommended carb intake? That’s somewhat individual, but you could go as low as 40-60 grams per day if you find that weight isn’t budging. Protein and fat will better serve your new post-menopause metabolism.

Reduce stress and stress inducing exercise

Anything that raises your cortisol level, will have a worse impact than it did prior to menopause.

Cortisol lowering tips:

Exercise

Exercise improves heart function, reduces the fight or flight response to stress, improves ability of tissues to use oxygen and other nutrients, improves self-esteem, and increases endurance and energy levels. The type of exercise is important though. Endurance exercise can become an additional stressor and requires more cortisol production. Short bursts of very high intensity exercise (HIIT training), with alternating days of low level relaxation type exercise like restorative yoga or tai chi is a great combination to maintain muscle mass for calorie burning, but also keep cortisol low.

Relaxation techniques

Gentle stretching, breathing exercises, yoga and visualization induce the relaxation response.

Humour

Laughter helps lower cortisol, even cracking a smile can help.

Social support

Spend time with friends and family

Pets

One study showed that cortisol levels are lowest when you are with your pet and highest when you are with your spouse (I suppose it depends on the spouse)

Alone/quiet/down time

The hectic pace and never ending electronic stimulation is an additional stress to your body. Take time to be alone, out in nature, relax by 8 p.m..

Sleep

Don’t forgo sleep. Ensure that you get at least 7-7.5 hours of good quality sleep per night.

Support your Adrenal Glands

They need adequate intake of vitamins C, B5, B6, zinc and magnesium to help you deal with stress as easily as possible. Use of antidepressants, estrogen replacement therapy and birth control pills can all increase the need for vitamin B6 in the body.

By Dr. Pamela Frank, BSc(Hons), ND

For help to lose weight at menopause, book a consultation with one of our naturopathic doctors.