Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
Mercury filling removal can stir up toxins in the process, so it is imperative that women considering this do it properly. I get this question asked nearly every day as a Naturopathic Doctor, so I would like to take the time to explain the Do's and Don'ts of this potentially dangerous process when not done properly.
I would like to take a moment to just briefly summarize the basics of safe mercury amalgam removal, as well as how to support the natural elimination of mercury from your body.
I tend to be very conservative in my thinking as a naturopathic doctor, and hope that women go about having their mercury amalgams replaced sensibly, and slowly over time. The rationale for this, is that you are likely exposed to much more mercury in the removal process than what is released from chewing your food or grinding your teeth.
Below are key points to ensure your fillings are safely removed, followed by tips to help safely eliminate mercury from your system.
Safety Considerations for the removal of mercury amalgams:
Natural ways to aid detoxification of mercury from the body:
Remember, it is not an “emergency” that these fillings are removed. However, I have suspected for quite some time that at some point the ADA will be forced to change its position on mercury amalgams. Doing so, will be a huge financial burden on the American “sick care” system, and thus will take a great deal of time and literature for a safer stance to finally be made official on mercury.
As a biochemist and Naturopathic Doctor, I say why bother to wait around for the “old boys club” to make their decisions on how to deal with the politics surrounding this widely recognized mercury problem. If it is not good for children or pregnant women, then it is not good for anyone else either!
Don't get mercury fillings put in your mouth. Only work with a dentist that offers composite fillings. Be sure you understand what materials are being used before they are somewhat permanently placed in your mouth.
It is important to find a Naturopathic or Holistic Dentist that specializes in this!
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease.
She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
Dr. Nicole Sundene, NMD
Breast Cancer prevention can be done via balancing hormones, weight loss, nutrition, weight loss, routine mammograms, and analysis of genetics related to breast cancer.
My heart has been very sad since the loss of Olivia Newton John along with my dear friend Brenda from High School also from Breast Cancer. So today, I am tearfully sharing my favorite Breast Cancer-preventing foods and lifestyle factors. I know Brenda would want women everywhere to be working hard to prevent breast cancer because she was tough, no-nonsense, and hard-working. She was a fighter and fought very hard against this terrible women's health disease. Prevention is critical.
Please share this important women's health research with the women you love!
Cruciferous vegetables contain chemicals such as sulforaphane that break down estrogen, this is important for women undergoing treatment for breast cancer taking estrogen blockers, as well as women that are overweight, family history of breast cancer, or have estrogen dominance and therefore high risk of breast cancer.
Researchers recently concluded, "We report that total cruciferous vegetable intake is associated with decreased cell proliferation in breast cancer tissue."
Less cell proliferation means fewer breast cancer cells are forming in the breast!
Breast Cancer Preventing Foods:
Check out my blog on "Best Green Foods for Women's Health," to learn more about why some of these made my list as a Women's Health Naturopath.
For breast health please drink your green tea and eat your brocolli! Either 1/2 cup raw or 1 cup lightly steamed of the above veggies should be eaten daily. Green tea can be decaffeinated and consumed iced throughout the day!
Along with discussing foods for prevention the #1 and #2 most important things women should do for breast cancer prevention are weight loss and mammograms! Women should generally do mammograms starting at forty, depending on family history, and not listen to the cost-cutting new guidelines from the government to start at fifty.
Women that are not taking hormones, and have a negative family history for breast cancer and reproductive cancers can generally go every other year for their mammograms. Patients with fibrocystic breasts and lumpy breasts should go annually and may need an ultrasound along with a mammogram to determine if the breast cysts are filled with fluid (benign) or solid (tumor.) We may follow up every six months with an ultrasound (no radiation) to check for changes.
While many women are scared of mammograms because of the radiation, women actually receive more radiation flying on an airplane than getting a mammogram! We are constantly exposed to radiation everywhere, so exposing yourself for something that can save your life and chemo-induced hair loss is important!
For many women, hair loss is one of the hardest part of breast cancer. I know it was for my friend Brenda that had amazing long beautiful blonde hair before she was treated.
Early detection of breast cancer is critical with this slow growing cancer. If you are like many of my patients and have neglected to do your annual exam and mammogram for the past few years….please get it booked!
Summer is the best time to get annual exams, pap smears, labs and imaging done as this is the slowest time of the year in Family Medicine. Plus patients are exposed to less germs planning their routine cancer screenings during the summer and not during cold and flu season.
When Should Women Do Self-Breast Exams?
Check your breasts at the beginning of every month, “Pay your bills and check your boobs,” is what I recommend to prevent forgetting this critical self-exam. Most women in my experience, find their own breast cancer this way. Breast cancer in early stages is easier to treat and may not have to result in hair loss.
Women with lumpy breasts should check them a few days after their period ends and talk to your Naturopathic Doctor about when to start doing mammograms. The decision should be made by your doctor, and not the government or the "US Taskforce" that suddenly dropped annual mammograms to every other year, and shifted the starting age from forty to fifty when the government became financially responsible for mammograms.
This also coincided with their "research" concluding that women only need to get pap smears done every two to five years, which I also completely disagree with.
Don't let blanket government recommendations smother the individual...doctors should be deciding what is best for their patients and not the government. Especially any US government-funded research that concludes that the US should pay less towards women's health issues!
Generally, a baseline mammogram is done for women in their forties or fifties. While the new government recommendation is to start at 50 and do it every other year, I find this utterly irresponsible as a women’s health doctor and some of my patients really need to get mammograms annually. I have seen women develop breast cancer in under two years that could have been picked up at an annual screening.
I also have had patients develop cervical cancer in less than two years so I do not agree with US Taskforce's "findings." Especially when the UK conducted its own study and concluded the exact opposite: "mortality from breast cancer is overall decreased when we begin to screen women at forty."
Mammogram is a simple test that is more accurate than breast thermography, as thermography often fails to pick up breast cancer. I shudder as a Naturopath when women ask me to order breast thermography rather than a mammogram, as I have personally seen breast cancer missed by thermography yet picked up on a mammogram. While it is technically a "safer" tool for breast cancer detection, it is also a worthless tool, plus anything worrisome that shows up is going to require a diagnostic mammogram anyways.
Breast cancer is mostly a hereditary condition in my experience as a women’s health doc that also prescribes a lot of bioidentical hormones. I do not believe that bioidentical hormones cause cancer because I have so many women on them getting annual mammograms and I just don't see it happening.
Let me tell you what I do see happening.... breast cancer happening in women with a family history of breast cancer, prostate cancer, and reproductive cancer. I also see breast cancer occurring in women with severe "estrogen dominance."
This is my #1 screening question, as I cannot in good ethics provide hormones to women that have had a mom, aunt, grandma, or sister with breast cancer. This is also why I prescribe hormones carefully, judiciously, and with frequent hormone lab testing as I know many MD's just give women bioidentical hormones and do not follow up on the levels which I find incredibly dangerous as a hormone doctor. Women uniquely process these hormones and eliminate them, therefore we cannot just slap every woman on the same tablet of estrogen and expect the same results. That is not safe, not smart, and pretty lazy when it is simple to follow up with some basic hormone labs.
Getting annual cancer screenings such as pap smears, pelvic exams, and mammograms performed while taking bioidentical hormones is also important for cancer prevention.
Let's please just stop this silly nonsense of being scared of mammograms yet ignoring the excessive radiation women are exposed to flying on an airplane!
While I personally don’t like to get radiation, I do get mammograms myself. Simply take vitamin C and bioflavonoids green tea or high antioxidants for the three days before and three days after any scheduled radiation exposure. Or alternatively, drink fresh veggie juice preferably with some of the above known cancer fighting foods to provide your body with the antioxidants needed to quench free radicals from radiation.
Although the radiation is very minimal, it is not as scary as some women are led to believe.
I am more scared for the women that refuse mammograms!!
Please share this important breast cancer message with the women you plan to grow stronger with! I don't want you to have to lose any friends to this horrible disease. Many women have not been doing their labs, imaging, or checkups in the past few years. We all need to get back on track with our cancer screenings. While nobody wants to get a pap smear, mammogram, or colonoscopy these are all VERY SLOW growing cancers that can be caught EARLY and treated early.
Please do not wait until it's too late!
Let's stay healthy and "Hopelessly Devoted to Kale" in honor of Olivia Newton John and the women we have all loved and lost to breast cancer.
Whether you need to get your annual exam and mammogram ordered or need a custom preventative breast cancer plan and hormone testing, simply pop over to my SCHEDULE page to treat yourself to a Naturopathic visit!
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease.
She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy
References:
Hormone healthy foods are always a hot topic in my Women's Health practice and the #1 question I am asked by my female patients:
"What foods can I eat to keep my female hormones in balance?"
As a Female Hormone Specialist I always want my patients eating as many cruciferous vegetables as possible since they contain the magic biochemical sulforaphane!
How does Sulforaphane help Female Hormones?
Sulforaphane (SFN) is a sulfur-containing compound that naturally occurs in green and yellow vegetables. It is present in an inactive form; glucoraphanin in these vegetables. But, a family of enzymes known as myrosinase activates and converts it into activated Sulforaphane used for various health benefits that aid in the detoxification of estrogen. [1]
It is important to note that myrosinase enzymes only release and work on glucoraphanin when any damage to the plant occurs. So, if women want an active form of Sulforaphane, they must chop, chew or cut their vegetables before consumption. Plus, the raw green leafy vegetables contain a much higher content of Sulforaphane compared to cooked vegetables. Therefore it is best to only lightly steam sulforaphane rich vegetaqbles.
Vegetable sources of Sulforaphane
The following leafy green cruciferous vegetables contain high content of Sulforaphane.
Mechanisms of Action on Hormones
The exact mechanism of Sulforaphane is unclear; however, studies reported the following mechanisms responsible for various hormone health outcomes. These include:
Research studies report sulforaphane modulates the Nrf2/ARE pathway that leads to the activation and expression of genes responsible for coding endogenous enzymes, non-enzymes antioxidant, and cardioprotective and phase 2 detoxification enzymes.
The major detoxification enzymes include glutathione-S-transferase (GST), glutathione peroxidase (GPX1), thioredoxin reductase (TXNRD1), thioredoxin (TXN) glutamate-cysteine ligase (GCL), NADPH: Quinone reductase-1 (NQO1), and haemoxygenase-1 (HO-1). Thus, SFN shows potent antioxidant activity that relieves oxidative stress, promotes physiological functions, and protects vital body organs. Besides, it also positively modulates natural killer cells' activity and supports an immune function that reduces the risk of chronic medical conditions. [1]
Along with the antioxidant action, SFN inhibits some Phase 1 detoxification enzymes responsible for carcinogen activation. Plus, SFN acts as a histone deacetylase inhibitor that protects DNA damage and prevents cancer risk. Moreover, SFN arrests the abnormal cell cycle, inhibits angiogenesis, and induces apoptosis that provides the anti-cancerous activity. [1]
The anti-inflammatory activity of SFN involves the suppression of pro-inflammatory cytokines and regulation of the NF-κB and inflammatory inducible enzymes such as cyclooxygenase (COX-2) and NO synthase (iNOS). [1]
Medical research studies about Sulforaphane and Hormones
Medical studies reported the following health benefits of Sulforaphane.
Anticancer effect
Various animal and lab studies confirm the anticancer activity of Sulforaphane. The above-discussed mechanisms help prevent cancer as well as fight cancer, reduce the tumor size, reduce blood vessels to the tumor, and suppress cancer cell proliferation.
Also, the antioxidant property potentiates the activity of Sulforaphane against cancerous cells via neutralizing the carcinogens. Studies also reported that SFN blocks gastric tumor formation and prevents the development of stomach cancer. Thus, an optimal amount of Sulforaphane improves cancer progression and reduces the risk of cancer, including breast cancer. [1, 2]
Anti-Obesity Action
Studies reported that SFN inhibits adipogenesis (fat cell formation) and suppresses the synthesis of triglycerides and fat accumulation. The anti-obesity mechanism involves activating the AMPK pathway, downregulating the peroxisome proliferator-activated receptor γ (PPARγ), and suppressing the C/EBPα expression.
Plus, it promotes the activity of adiponectin and increases leptin responsiveness which helps prevent diet-induced obesity.
Additionally, medical research studies showed that Sulforaphane significantly improves high blood sugar levels and helps with type 2 diabetes mellitus symptoms. It regulates the hemoglobin A1C level and reduces the lipid peroxidation that significantly helps diabetes and its complications. [3, 4]
Support Cardiovascular functions
The potent antioxidant and anti-inflammatory activity of Sulforaphane improve cardiovascular health. Animal studies showed that Sulforaphane increases the level of thioredoxin (Trx) and HO-1 (haemoxygenase-1) that provide cardioprotective properties.
Sulforaphane supports post-ischemic ventricular function, protects cardiomyocyte against apoptosis, and decreases myocardial infarct size that promotes heart functions. Additionally, it decreases inflammation in the arteries and prevents arteries from narrowing which causes high blood pressure, as well as other cardiovascular dysfunctions. [1]
Antimicrobial Activity
SFN shows a bactericidal effect against Helicobacter pylori bacteria responsible for gastrointestinal complications, including gastric reflux and cancer. The antibacterial mechanism reported by studies includes the modulation of Nrf2 activators, anti-inflammatory activity, and direct bactericidal action of cruciferous vegetables. Also, the inhibition of urease by SFN support the bactericidal effect as most bacterial colonies use urease for their growth. [1, 7]
Estrogen dominance
Different research studies reported that SFN alters estrogen metabolism and improves estrogen dominance. The induction of NADPH: Quinone oxidoreductase 1 (NQO1) by SFN reduces the carcinogenic estrogen metabolite, known as catechol estrogen-3, 4-quinone, and suppresses the complications associated with estrogen dominance.
SFN increases the level of glutathione-S-transferase (GST) that detoxifies estrogen via conjugation and prevents the risk of adverse physiological effects such as DNA damage and abnormal cell growth. [5, 6]
Support Brain Function
Sulforaphane shows antioxidant and anti-inflammatory activity that helps neuroinflammation and supports neurological functions. It prevents brain damage, removes reactive oxygen species, relieves oxidative stress, and reduces the risk of mental decline. Plus, studies reported that it improves autism symptoms such as verbal communication and social interactions. Furthermore, SFN Protects dopaminergic cells and delays neuronal death that helps neurodegenerative diseases, including Parkinson's and Alzheimer’s diseases. [1, 8]
Other potential health benefits
Medical research studies also reported the Antiaging and skin protective effects of SFN. It prevents skin damage by protecting skin against ultraviolet radiation that promotes skin integrity and wellness.
Furthermore, Sulforaphane encourages gastrointestinal health and improves the symptoms of certain dysfunctions such as constipation. Also, it limits the activity of aflatoxin on liver cells and supports liver vitality. Plus, the induction of HO-1 (haemoxygenase-1) and phase 2 enzymes by SFN protect the lungs against oxidative agents and reduce the risk of various lung dysfunctions. [1, 8]
Warnings
Sulforaphane supplementation or consumption of cruciferous green vegetables is generally very safe but can cause stomach upset at higher doses. Dosing should be managed by a knowledgeable alternative medicine doctor or Naturopath.
Please don't use sulforaphane with drugs such as zolmitriptan, olanzapine, cyclobenzaprine, theophylline, imipramine, etc without first checking with your Naturopathic Doctor. [10]
If you need my help with your nutrition or hormones, I would be happy to help! Simply pop over to my SCHEDULE page to treat yourself to a Naturopathic visit!
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease.
She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
References:
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
"Why did I suddenly develop high cholesterol with menopause? I have never had high cholesterol before I had hormone imbalance. What is the connection?" Katrina, Scottsdale, AZ
High cholesterol for women can be different than men due to hormones, especially thyroid and female hormones.
Although high cholesterol can give my patients anxiety, and is never something women want to hear about, it is oftentimes a classic sign that a woman is experiencing hypothyroidism, perimenopause, or menopause related hormone imbalance known to slow metabolism, narrow arteries, boost inflammation and block the burning of fat and cholesterol.
Hormones absolutely can cause high cholesterol. You are correct for asking this question. Although most docs will just place you on a statin medication for high cholesterol and not bother to check much other than a TSH level to assess minimal thyroid function.
Here is the #1 best thing to do if you have high cholesterol aside from having me properly balance your female hormones and thyroid. Increase fiber.
Oftentimes patients are so focused on avoiding high cholesterol foods, that they forget to increase vegetarian fiber sources to help bind and excrete high cholesterol. Constipation is not helping my high cholesterol patients!
My High Cholesterol Diet most likely excludes many of your favorite foods….meat and fried foods to say the least!!
Women often argue with me about their "Full Fat Organic Cream" in their coffee, coconut fat consumption, and cheese addition, only for me to wave my white flag and state that I surrender to prescription drugs and that is what they should take if they cannot follow my nutrition rules.
Saturated Fat=Cholesterol
Yes, I have a few women in my practice that thrive on a high saturated fat diet, are thin, and have zero high cholesterol problems, but they are the exception to the rule, and everyone else needs to be following the rules.
Before we get started, let’s talk about why we even care about this thing called cholesterol…
High cholesterol levels over time deposit in the linings of your arteries and cause a condition known as “atherosclerosis” or hardening of the arteries. Hard arteries cause high blood pressure. Remember when you were a child and you would stick your thumb over the hose and watch how much further you can make the water shoot? Well this same principal is what causes your blood pressure to elevate from clogged arteries. The plaques that form can also be of concern as they can break off and close down blood supply to the heart or the brain and cause a “heart attack” or “stroke” respectively.
So, in the long term we are primarily concerned about this “high cholesterol” turning in to high blood pressure, heart attacks, stroke, erectile dysfunction, and other not so fun things.
Cholesterol levels become high as a result of increased dietary intake, or increased production in the liver. What your doctor is mostly concerned about is what is referred to as the “bad cholesterol” or “LDL cholesterol”. Contrary to popular belief, LDL is not actually a cholesterol, it is a protein that transports cholesterol molecules to be deposited in the arteries.
Yikes!!! No wonder this LDL thing is so bad!!!
So we want to decrease this LDL cholesterol while increasing the “good cholesterol” also known as the “HDL cholesterol”. HDL sucks up cholesterol from the arteries and brings it back to the liver for recycling. Hooray!! The more of this HDL cholesterol the better, right?
Aside from medications or natural supplements that should be instigated and monitored by your own Naturopathic Doctor (hopefully me! 😉 there are several things that can be done on your own to improve this LDL/HDL ratio.
First of all we want as many molecules of HDL cholesterol out there sucking up cholesterol from the arteries as possible. Guess what the best way to do that is?
Exercise is the best known way to increase your HDL levels.
Please check with your doctor and insure that you are healthy enough to start a new exercise routine.
Aside from exercise we obviously need to follow a low cholesterol diet to reduce the amount of intake from foods.
A great way to reduce the amount of cholesterol that is already circulating through our system is through a high fiber diet.
Fiber sucks up cholesterol like a sponge. When we eat, the liver secretes cholesterol rich bile in to the intestine to help break down our food, this bile will get re-absorbed back to the liver through a process known as “Entero-hepatic circulation”.
One way to circumvent this process is to eat tons of fiber to bind the bile and thus cholesterol and other toxins so that they can be eliminated properly from the body and not re-absorbed.
Fiber is fabulous because it will not only lower your cholesterol levels but it is the best thing you can do to detox your system.
Be sure to drink plenty of water when increasing your fiber levels.
Be sure to also increase your fiber levels gradually to 30g daily. You can add a Fitness tracking app to your phone to keep count.
The final key component that I will discuss to get you started on your cholesterol lowering program is the use of antioxidants.
Vitamins and minerals, and phytonutrients found in fresh fruits and vegetables such as vitamin C are very important anti-oxidants for the reduction of cardiovascular disease that develops from high cholesterol levels. The free radicals in fried foods for instance help create the “Glue” for holding these plaques of cholesterol down. An anti-oxidant such as vitamin C destroys the shark like free radical molecules wreaking havoc in your bloodstream.
By reducing the consumption of the amount of cholesterol that is allowed to be glued down to your arteries you are reducing the long term consequences of cardiovascular disease and other complications that typically result from high cholesterol.
A high fiber low cholesterol diet rich in anti-oxidants as well as exercise are the key to any cholesterol lowering program, if you are overwhelmed by making these changes all at once, simply pick one thing to work on each month. It takes a month to create a new healthy habit and feel rewarded from the benefits of your work.
Working hard on these foundations to a cholesterol lowering program should prevent having to increase your medication levels whether prescription or alternative in the future.
Remember that this is a long term issue that will not resolve in a few months. Most of my high cholesterol patients need to focus on their cholesterol lowering diet for a full year to achieve results with Naturopathic Medicine.
If the cholesterol is high from hormone imbalance, I do see it clear up much more quickly than that. Need my help achieving optimal Cardiovascular and hormone health? Simply visit my SCHEDULE page to treat yourself to a Naturopathic visit!
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Specialist in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
Dr. Nicole Sundene
Scottsdale Naturopathic Doctor
Nutrition is the foundation for healthy hormones and neurotransmitters in mental health and women's health. Healthy women make healthy hormones and healthy neurotransmitters.
Walnuts rich in Omega-3's are good for both brain and hormone balance. Walnuts are the seeds mostly found in genus Juglans that have numerous health benefits. The most commonly used Walnut for medicinal purposes is Persian Walnut, or English Walnut is scientifically known as Juglans regia. While the other species like Juglans nigra and Juglans cinerea are rarely used for its medicinal uses.
Walnuts are rich with certain phytochemicals, including fatty acids (such as alpha-linolenic acid), Ellagitannins, Proanthocyanidins, phenolic compounds (such as syringic acid and naphthoquinone juglone), flavanols, and dihydrochalcones. It also contains alpha tocopherols (vitamin E), phytosterols, non-sodium minerals, and melatonin.
In history, Walnut was used as an aphrodisiac agent by Romans to improve their sexual performance. The tree of Walnut is considered a symbol of wisdom, knowledge, and intelligence. Native Americans considered it a symbol of focus, attention, clarity, and high energy source for new projects.
Health Benefits of Walnut:
Following are some of the proven health benefits of Walnut:
Anti-inflammatory activity:
Walnut shows an anti-inflammatory response by inhibiting the production of proinflammatory mediators such as nitric oxide and inflammatory cytokines. It also prevents the risk of chronic inflammatory diseases of the heart and joints by lowering C-reactive protein (CRP) that is linked to many inflammatory conditions. A medical study reported that walnut support nerves health by decreasing the risk of neuroinflammation.
Antioxidant activity:
Walnut possesses a potential antioxidant activity that relieves oxidative stress and prevents cellular damage. It has been reported that it increases antioxidant activity in the brain that improves dementia, increases cognitive performance, and decrease the risk of Alzheimer’s disease and parkinsonism. It also improves the symptoms of depression, stroke, and type 2 diabetes.
Control level of Cholesterol:
Walnut is a rich source of omega-3 fatty acids that regulate the high concentration of cholesterol in the body. It decreases the level of bad low-density lipoproteins and increases good cholesterol level. Thus, prevent atherosclerosis and improve heart functions. It also supports gut health and metabolic processes by nourishing the gut microbiota.
Support vitality and longevity:
Walnut support longevity and delay aging by protecting and nourishing the vital organs such as the heart, brain, and gastrointestinal tract. It also boosts reproductive health by improving the motility, vitality, and morphology of sperms.
Other health benefits:
Walnut may help to control body mass index by controlling hunger and appetite. This effect can also help to maintain blood sugar levels and improve symptoms of diabetes. Some studies have also reported that regular use of walnuts prevents the risk of certain cancers, including colorectal, prostate, and breast cancer.
Precautions/warnings:
It is advised not to take Walnut concomitantly with oral drugs because it can affect their absorption and effectiveness. Walnut does not have any severe interaction with medications.
Walnut does not have side effects at regular doses, but it may cause diarrhea at higher than recommended doses. It is not recommended for individuals with known hypersensitivity to nuts.
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
Dr. Nicole Sundene, NMD
"What is the most common mineral deficiency for women?" Maria, Phoenix, AZ
The mineral I see women most commonly deficient in is magnesium. Even more so than calcium deficiency causing Osteoporosis. While women are often deficient in calcium and iron, magnesium deficiency can cause a host of annoying and preventable symptoms we will discuss today. With menopause the body will also need more magnesium.
If you guessed that I commonly find women deficient in, calcium, iron, zinc, copper, or chromium you may in fact be right, but I believe after working with many patients, that many common health problems are as simple as magnesium deficiency. In my article “10 Best Natural Medicines for Depression," I discuss the importance of magnesium for mental health, depression, and anxiety disorder.
All doctors are always checking in to make sure that their patients have enough calcium to prevent Osteoporosis, and iron for anemia, but they should also be checking women aren’t deficient in dietary sources of magnesium as well.
What is magnesium’s role in the body?
Magnesium helps SAMe donate methyl groups to form neurotransmitters, and is also needed for muscle relaxation. It is also needed for over 400 enzymatic processes in our body, including detoxification pathways, and is also beneficial for constipation, muscle cramping, torticollis, acute angina after myocardial infarction, stroke, asthma, kidney stone prevention, dysmenorrhea, premenstrual syndrome, IBS: Irritable Bowel Syndrome, acute gastrointestinal spasms or cramping, eclampisa, heart disease especially cardiomyopathy and high blood pressure, diabetes mellitus, nocturnal muscle cramping, mitral valve prolapse, toxemia of pregnancy, fibromyalgia, migraine headaches, lead toxicity, and chronic fatigue.
The best sources of magnesium are leafy greens and whole grains. So it is no wonder so many people are magnesium deficient!
Think about it.
If you haven’t had a single serving of green veggies today, you likely are magnesium deficient.
Do you have eye or muscle twitches? Could be calcium or magnesium or both.
Taking a cal/mag supplement before bed is a great way to improve sleep, top off your minerals, and prevent those painful nighttime Charlie horses that occasionally happen. I always use calcium citrate vs calcium carbonate.
Keep in mind that too much magnesium can cause diarrhea and that athletes and those with certain chronic disease conditions may need more magnesium for muscle relaxation. Calcium and magnesium should be used at a 2:1 ratio.
Please check with your naturopathic doctor before using magnesium as a therapeutic above the 400-800mg range as long-term overuse of magnesium may cause Osteoporosis. If you need to take a higher amount of magnesium than a 2:1 ratio for chronic pain, at least make sure you take a 1:1 ratio to prevent calcium depletion.
If you need my Naturopathic Women's Health help with your nutrition, simply pop on over to my appointment SCHEDULE page and book a visit, would be happy to help. Thank you for mailing your Naturopathic Women's Health questions to me on a postcard.
I love to get something in the mail that is not a bill. Remember, if your question cannot fit on a postcard then you need to book a visit with me!
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum Depression, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
Dr. Nicole Sundene, NMD
"I am Type 2 Diabetic and want to know which diet you recommend I eat. What is the best diet for diabetes?"
Judith T, Scottsdale, AZ
Welcome to my favorite diet!
Diabetes is complicated, but eating to manage your diabetes is really quite simple once you take the time to understand the basic nutrition concepts I will teach today. Usually my diabetic patients need just a few visits with me to get their diabetes under control when they are in a range that does not require medication.
If you are on glucaphage or medication for your diabetes, you should be checking your numbers daily as the dramatic weight loss I see from implementing my Diabetes Diet can cause dangerous LOW blood sugar if you are not staying on top of your numbers. Evenutally patients do not need the same amount of medication, if not any from dietary changes. After 3-6 months of tracking my patients inulin, A1c and fasting glucose we generally taper them off medications and on to supplements or just this diet!
Eating this way also benefits Type 1 Diabetic patients, although I see these as two completely different diseases with one being Insulin Deficient/Dependent and the other being Insulin Resistant or having constant high insulin. Insulin is "The Weight Gain Hormone" and therefore the more insulin in your system, or the more you need to use for your Diabetes, the more weight gain the patient will generally experience.
Be sure to work with a skilled Naturopathic Hormone Doctor such as myself if you are trying to manage your diabetes naturally as I don't need anyone going in to hypoglycemia from my advice.
The most important part of managing diabetes is learning how "fast" or "slow" your carbs are. As someone that suffers from hypoglycemia it was a game changer for me to learn about longer lasting carbs that don't just spike my blood sugar and leave me drowsy and hangry after meals. When I went to Naturopathic school and learned to pair my good carbs with protein, fat and fiber that also was a game changer as I was often eating fast carb meals without any other protein or fats and then crashing with low blood sugar, headaches and fatigue shortly after meals.
Eating your meals with a “Low Glycemic Load” means that you are going to stay fuller longer and thus less likely to go out and binge on a bunch of junk.
Staying full is as simple as eating foods with a high protein, fiber, and water content. Whether you have Diabetes, Insulin Resistance, Weight Gain, High Blood Pressure, or PCOS this is the easiest way to lower insulin numbers!
Keeping yourself feeling satisfied is the most important aspect for success with any weight loss program. Regardless of it you have diabetes or not, you are in the right place when it comes to learning the basics on how to eat correctly to stabilize your blood sugar. Stabilizing your blood sugar translates long-term into weight loss, ridding yourself of that jittery, irritable, faint feeling associated with hypoglycemia, improving energy and mood, as well as providing the foundation for an anti-aging program!
Wow, all that from just one diet!
How exciting.
I bet right now you really want to buy whatever I am selling. Well I am not selling anything, except healthy diet and lifestyle.
I am simply here to teach you how to change your eating habits permanently over the long term, and field any questions or concerns that come up as you start this new adventure to a healthier you.
The most exciting thing about this diet, is that I can sum up how to do this diet in one simple sentence:
Every meal you eat should be high in protein and fiber.
Yes, it is that simple.
Memorize that.
Make that your new mantra.
Fiber is your new best friend forever!!!
Lean proteins are your new favorite friends.
The next step is to memorize what high fiber foods are and what foods are healthy sources of protein and to stock your cupboards with all these foods. This is how I work my way out of a job as a Naturopathic Doctor!
If you are struggling to follow this program I recommend having your blood sugar, A1c and Insulin tested by me or a Holistic Hormone Doctor, so we can then prescribe herbs and supplements that will work to balance blood sugar swings that make you hungry and binge eat. Once the patient's blood sugar is stable they generally will no longer need the supplements or can reduce them to a maintenance dose.
Trust me we will get fussy about the numbers later. But you need to get the basics down before you will be ready for anything more complicated. I have found as a Naturopathic Doctor that many of my patients do not need much more than this and it is just the fact they are loading up on high carbs and little protein or fiber that causes their blood sugar to become high. Saturated fats MUST also be monitored and be under <10g daily or you will fail to address the Insulin Resistance as it is responding to BOTH sugar and saturated fat in the diet.
Most women are deficient in protein, so they lose their lean muscle mass which is the only thing burning calories in their body. Once your metabolism goes down your weight goes up eating the same things you ate before. Research shows the Keto Diet is not effective for Insulin Resistance. I hate the Keto Diet as my patients often fail thinking they can "Cheat the system" being low carb while gorging on high fat food. That does not work if you have Insulin Resistance, especially if it is paired with hypothyroidism or Hashimoto's. The last diet you should try is the Keto Diet. Most of my Insulin Resistance patients gain 20-30 pounds on Keto and I could not advise to avoid using it more. I do not think it is healthy, you cannot cheat the system, and it is not how nature designed for women to eat. There are only two diets I find effective for managing Type 2 Diabetes: #1 Low Glycemic Index Diet #2 Whole Foods Plant-Based Diet.
Doing a Whole Foods Plant Based Diet may be dangerous for your diabetes if you are not doing it correctly. A vegan or vegetarian diet is not going to be sufficient because it still allows you to use oil and processed foods. If you are not capable of following that then the best option is the "Low Glycemic Index Diet" which we will discuss how to do properly today.
Step #1: Get a Macronutrient tracker such as Myfitness Pal. If you are not counting your carbs, proteins, fats, and calories then you will not succeed with any diet for diabetes. You have to know your numbers otherwise you are basically writing checks from your checking account without even knowing what your balance is and most of my diabetic patients are "bouncing checks" every single day. Ignorance is not bliss it is dangerous and can result in lethal low blood sugar.
Most foods high in fiber are either fruits, vegetables, or whole grains. Begin to make best friends with vegetables now as for diabetics and those trying to lose weight they are essentially “free foods”, meaning the calorie count is relatively insignificant, with of course some occasional exceptions.
Here is a list of good lean protein choices: Chicken, fish, white cheese, plain nonfat yogurt, beans, and whole grains.
Now let’s keep in mind that certain proteins high in saturated fat like beef, bacon, and cheddar cheeses are just not conducive to a healthy lifestyle. Especially for those of you with diabetes we want to be on the look-out for heart disease and kidney problems. If you are having a hard time giving these up then simply treat them like the garnish for your plate. Instead of a pile of bacon you get just have one little piece.
Over time you will begin to feel so much better on this diet that it will be WORTH it for you to get rid of the offending foods. Remember “nothing tastes as good as being healthy and looking good feels”.
Be sure to drink plenty of water in between your meals. A high fiber diet will naturally require more water. Water will also help keep you feeling full. Sometimes we feel hungry when really we are thirsty.
Now most patients that have Type II diabetes (non-insulin dependent) have it because they already have a very unhealthy relationship with food, if not engage in compulsive eating patterns, and use food as a drug. For my patients having a hard time making these necessary dietary changes, I recommend counseling. Counseling may help treat the underlying problems of anxiety or depression.
While they are trying to make the necessary changes to change their emotional relationship with food, I recommend that they keep chewable fiber tablets on hand so that if all else fails they can at least lower the Glycemic Load of the binge. Now you have to be careful not to get the chewable fiber tablets high in sugar! But sometimes a glass of Metamucil or your favorite fiber supplement can help offset the huge quantity of sugar consumed. Yes this is a quick fix tip, and no it is not addressing the root cause of the problem, it is simply offering a solution to a common problem and trying to approach it realistically while we work towards a permanent solution.
Now that you are eating lean proteins and high fiber foods, the next question is…
“Can I have carbohydrates on this diet?”
Most doctors agree that in most cases a “Slow” carbohydrate diet is better than a “Low” or “No” carbohydrate diet. Personally I am not a fan of the No/Low carbohydrate diet unless it is for specific therapeutic purposes.
“So how do I know if my Carbs are “slow” or not?”
Well that is where the magic of the low glycemic index diet and the numbers assigned to certain foods come in to play. This usually is a bit too complicated for me to just start patients out with right off the bat. I prefer to have my patients on a whole foods diet of lean proteins and fruits and vegetables before playing around with various carbohydrates.
Glycemic Index numbers are determined in a laboratory by measuring how quickly a test panel of humans blood sugars rise after consuming the food. The higher the blood sugar rises, the higher the glycemic index number is as a result. For instance a piece of white bread has a high index number as it will raise your blood sugar rapidly.
Interestingly enough after analyzing the numbers on the Glycemic Index chart one can conclude that not all carbohydrates are created equally. Some will release more rapidly in to the system than others. This might explain why you have a half cup serving of pasta at dinner and your numbers are different than when you have a half cup serving of corn.
The take home message with all of this, is that if you have diabetes…especially type II, it is sincerely in your best interest to get off all the “white” refined foods and stick with the healthier choices of carbohydrates found in fruits and vegetables and whole grains as they are high in fiber as well as packed full of vitamins and minerals which will not only protect your system from long term damages associated with diabetes, but will also keep you younger and feeling more fabulous as part of an anti-aging program.
Switching to this diet can be challenging and require a great deal of support, please BOOK A VISIT with me if you need my help. Especially if you are binge eating, then you need herbs and supplements to help control your blood sugar so you can do what you know you need to do in your head.
If you refuse to make dietary changes at all, please do not sign up to work with me as I will not be able to help you with your diabetes. Otherwise, I have helped many diabetics achieve successful numbers that no longer require them to take Metformin/Glucaphoge and it is possible to take charge of your Type 2 Diabetes and no longer require medication with a solid 3-6 months of effort. I understand if you struggle to make changes and need to focus on one change at a time, I am the same way, and consider that completely normal.
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease. She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
By Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
"What can I do naturally to treat my asthma?"
~Alexis L Scottsdale, AZ
Personally, as a Naturopathic Doctor with asthma, I do not EVER use naturopathic medicine to treat an asthma attack. I use it to prevent them. Naturopathic Medicine works wonders for the reduction of asthmatic incidences.
Although there are plenty of natural medicines available that may stop an asthma attack, I just prefer to error on the side of safety, and always recommend that asthma is co-managed with an MD, as I take the treatment of asthma VERY seriously. An MD can provide you with all the rescue medications you need for acute attacks, and an ND can help prevent these attacks from occurring. Or if you are working with an NMD such as myself then I can do everything on this page for your asthma and generally save you multiple trips to different doctors as an Integrated Health specialist.
I recommend all my asthma patients have asthma inhalers on hand and am happy to prescribe albuterol and albuterol home breathing treatments. But what I have found myself since having asthma in 2012 following a bad respiratory infection is that if I do the following preventive plan I rarely need my inhaler and just replace it when it expires once a year. If I get sick I like to know I have it on hand as viral infections can impair breathing.
First and foremost, asthma is a potentially life-threatening condition that requires supervision and treatment by a licensed physician. Always call 911 if having an asthma attack that is unresponsive to inhalers.
Remember that prevention is KEY with most diseases, and that “an ounce of prevention is worth a pound of cure”. The goal with any preventative program is to reduce the overall amount of daily medications you have to take for your asthma. Diet and lifestyle factors are the key to reducing the amount of medications needed to control your symptoms.
Adopting a preventative program takes time, dedication, and discipline; if you want your asthma symptoms to improve, the only way that realistically will happen is through better diet and lifestyle. I would give any preventative plan at least six months to a year, as the cells in your body will need to turn over and become healthier and less inflammatory.
Keep in mind that asthma medicines, herbs, and nutritional products are not “curing” asthma, they are only opening airways, reducing inflammation, and reducing spasms of the bronchial smooth muscle. In order to facilitate the healing process for this disease we must improve the health of the patient, manage stress, reduce the total inflammatory load in the body, reduce the exposure to pollutants and pollens, and address the root cause of disease from a “whole person” perspective.
What is Asthma?
Asthma is a disease of the respiratory system that is characterized by wheezing, sudden difficulty in breathing, and chest tightness.
What Causes Asthma?
Most asthma is caused by allergic triggers or other irritants to the respiratory system such as pollution, aspirin, sulfites, additives in foods, food allergies, and inflammation. Some individuals are just pre-disposed to developing asthma, however as pollution levels rise, and as we add more and more nasty processed food garbage in our diets we are seeing a consistent rise in rates of asthma.
Diet for Asthma
Lifestyle Considerations for Asthma
How to Reduce Allergens for Asthma
Vitamins for Asthma
Minerals for Asthma
Herbs for asthma:
Other Natural Medicines for Asthma
Sample Alternative Medicine Self Help Treatment Plan for Asthma
Thank you for the question. Be sure to book an appointment with me to work on your asthma over on my SCHEDULE page so we can address yours at the root cause. I heavily rely on Naturopathic Medicine to treat my asthma as I explain in my "Coconut Carrot Asthma Cough Syrup" recipe I was living on during the summer fires in Arizona.
If you have asthma or chronic breathing issues I would be happy to help you feel confident again that you can always breathe clearly and not have to live in a state of emergency. I understand firsthand how scary it feels to not be able to breathe when I had my first asthma attack I was absolutely terrified. I am truly grateful to Naturopathic Medicine for helping my asthma and rarely need to use my inhaler with what I have learned from my own experience dealing with asthma.
Remember if you want to try Naturopathy for your child I can easily help them but they need to be open to making a few diet changes and taking supplements. If you tell kids about the option so they can choose it for themselves they are actually my most compliant and most successful asthma patients. But I would offer it as a choice. I never want parents to waste their money on something their child won't do. But many of my pediatric patients are my most compliant because it makes sense to kids that foods can make them feel better or worse. The best part about childhood asthma is that it responds very well to some of the basic antioxidants I have listed above. Especially exercise induced asthma. But please do not treat your child without the guidance of a Naturopathic expert such as myself.
Dr. Nicole Sundene, NMD
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
Scottsdale Naturopathic Doctor
Did you know the best health habits bloom one at a time in Scottsdale, just like the Barrel cactus?
While the Barrel cactus normally has a gorgeous crown of flowers…that crown did not arrive overnight!
Instead each flower in my picture actually bloomed one flower at a time over several months from April to May.
This beautiful crown reminds me of my most successful Naturopathic Women's Health and hormone patients. Women that are the most successful reaching their goals are working on small goals one at a time to improve, and not expecting to do it all at once.
They understand many pieces of the picture need to be addressed and they work through perfecting simple steps one at a time.
Many New Year’s Resolutions fail because women become too overwhelmed to be successful. Most women lack the energy, time, direction, organization, and focus to make it all happen at once.
That's when I see women totally give up!
Expecting yourself to do everything perfectly all at once is just as unrealistic as expecting this Barrel cactus to suddenly pop out its majestic crown overnight. Building long term healthy habits takes patience and fortitude.
Think of each bloom as one single habit. What will you look like after working on one habit at a time such as exercise, proper hydration, eating vegetables, increasing lean protein, getting 10,000 steps in per day, getting outside for natural light, eliminating sugar, quitting smoking, decreasing alcohol, meditating, yoga, and eating clean?
What if we stopped these annual New Year’s Resolutions and instead focused on Monthly Resolutions? Wouldn’t that feel so much less overwhelming and easy to accomplish?
They say it takes 28 days to make or break a habit.
Each month of the year lets work on a new self improvement!
When my patients see and feel success from their efforts they are all the more excited to tackle the next goal. Building that self efficacy and knowing you receive great benefits from investing time and effort into your body will motivate you to achieve more and more.
After fifteen years of helping women feel and look their best, I have learned that women are much happier once they are fit and eating clean because they feel confident in their own skin. They are happy with their weight, their complexion is glowing, and their friends and family are shocked by their “sudden transformation.” Something I know isn’t magic because I watched it happen gradually over several months as their Naturopathic Doctor.
But for the friend that has not seen them in a while it appears to be as magical as the beautiful bright flower crown from the Barrel cactus.
Most people succeed by focusing on one small goal at a time.
“Inch by inch is a cinch. Yard by yard is hard.”
Instead of making one big giant overwhelming resolution this year and giving up by Valentine’s Day, think about setting twelve mini health goals this year and work through them in steps! Go grab a pen and write them on your calendar now.
Stay committed to the process to succeed!
Need help deciding what to work on first? Visit my SCHEDULE page to treat yourself to a Naturopathic visit! I would be happy to help.
Wishing you the best health, happiness, and energy for 2023!
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease.
She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
“Hi Dr. Nicole, Thank you for your great blog! I love your recipes. My depression is much worse this time of year. Why am I more depressed in the winter? What do you recommend?”
Tara M. Scottsdale
Prescription: Vitamin L 10,000 Lux
"Vitamin L" or Light in the form of "Lux" is very important in seasonal depression. Depression patients need to schedule their outdoor time when the sun is out or invest in a lightbox.
During these dark times, we are exposed to less light. Light is needed by the brain to produce serotonin. Serotonin is needed for a happy calm mood without depression, anxiety, panic, or worrying. Deficient serotonin can lead to loss of sleep at night. The next day you wake up tired and even more depressed and the Vitamin L deficient cycle continues on and on progressively getting worse with each winter month. With less light, most depression patients already low in serotonin feel much worse. You should ensure you are getting at least 1 hour of time outside if you battle seasonal depression or "Seasonal Affective Disorder" aka SAD.
Ideally, for my depression patients, I want them outside walking or doing something active one hour twice a day to optimize their neurotransmitter production. If you are depressed and also struggle with chronic pain or an autoimmune condition like I have and can't always exercise, at least plan to sit outside twice a day in a sunny patch in your yard or drive to a park. Chronic pain patients that cannot exercise still need to get outside and get fresh air and sunshine.
Whether you have depression just during the winter months, or whether you struggle with depression all year round that is exacerbated by the low light conditions of winter; having a solid plan in place to better cope with the realities of winter depression is an important preventative measure.
My last name SUNDENE serves as the perfect mnemonic to help remember how to take care of yourself throughout the winter months. These are the basics to be doing for patients with seasonal depression along with connecting with their counselor or therapist by zoom or in person. Most decent insurance plans cover counseling so please enroll in counseling and have someone help you manage your depression if I am not your personal "Holistic Psychiatrist."
If you live in Arizona like I do it is easy for me to get plenty of "Vitamin L" and take a walk outside or schedule reading and other activities like phone calls and zoom meetings outdoors. If you live in a low light Northern Latitude like I did in Seattle you will find that using a lightbox twice daily can be enough to boost your mood like a medium to low level anti-depressant so that you feel happy on less medicine.
Let's make light a mandatory part of every depressed patient's mental health program!
The Sundene Protocol for Seasonal Affective Disorder
“Sun” – We need 10,000 lux of light every day in order to produce enough serotonin to feel happy. This can be achieved by 15 minutes outside on a BRIGHT BLUE sky sunny day, or 1 hour outside when it is overcast. You may wonder “What in the world is a lux?” A lux is the light equivalent put off by one candle. So you can light 10,000 candles in your home to cheer yourself up (a bit of an expensive fire hazard!) or you can just invest in a lightbox on Amazon or at a local sun shop. When I first bought a lightbox I bought the least expensive one that only put off 5000 Lux per hour and quickly realized it was very time consuming for me to spend so much time in front of a lightbox. However to save money, if you sit at an office desk all day this IS a feesable option.
A lightbox is an excellent idea for those with seasonal depression and is best used for twenty to forty minutes in the morning and afternoon depending on the manufacturer’s recommendations to achieve the 10,000 lux equivalent. What I did not understand when I first purchased one is that the Lux is generally per hour. So most that emit 10,000 Lux require you to use them for one hour. Therefore to get 10,000 Lux from the 5000 Lux Lightbox
If you are unable to afford a lightbox you can simply try full spectrum light bulbs as these often provide enough light for those with mild to moderate seasonal depression. Keep your windows open and move your desk or work station to natural light or a lightbox if you are depressed and aim for twice a day so your body can optimally make serotonin.
Don't use your lightbox before bed or it will keep you up as serotonin needs to be converted to melatonin which happens as our natural light goes down in the evening. Using a lightbox right before bed may upset your sleep and throw off your 24 Hour Circadian Rhythm resulting in hormone imbalance. So I don't recommend using a lightbox for depression right before bed.
The best winter options are near water or snow in beautiful settings in order to visit during the gloomy months of winter as the light is intensified as it is reflected back up to our eyes. If you are concerned about protecting your eyes from UV radiation, you can buy sunglasses with a clear or light lens, but that still provide UV filtration as it is the actual photons of light that our brains use and not UV radiation to produce serotonin.
Those struggling with seasonal depression need to make an appointment with the sun or the sun’s substitute via a lightbox every single day. Topping off your serotonin levels by day means that more of this neurotransmitter will be available for conversion to melatonin (the hormone that keeps us asleep at night). Using light as medicine should easily improve your sleep, leaving you more energetic for the following day.
“D” -Vitamin D is no longer considered a vitamin, but a “pro-hormone." Vitamin D is produced in our bodies when UV light touches our skin. Most people living in the northern latitudes are easily vitamin D deficient if they do not spend 20 minutes outside each day. Vitamin D is an important mental health vitamin we can test with lab metrics to ensure your dose is optimal. Some patients need more than 2000 iu and some patients may have toxicity at higher doses.
Elderly people are more at risk for depression because they have thinner skin, and thus produce less vitamin D, they also absorb less dietarily. If you struggle with depression, it only makes sense to be sure that you are at least not deficient in vitamin D. If you care for a senior in a care facility make sure they are wheeled outside twice a day in the morning and afternoon so they can receive natural light that is important for their bones and mood.
The RDA of Vitamin D for women is 800 IU. Food sources of vitamin D are milk, fish, and yeast. I typically recommend 2000 IU of vitamin D for my patients struggling with depression as a cheap and easy insurance policy that they are not deficient in vitamin D since it is also important to boost the immune system.
If you would like to have your levels checked be sure that your physician orders the “25-OH-D” as that is the most reliable indicator of vitamin D stores. Do not ever exceed 5000 IU of vitamin D daily unless under the care of your Naturopathic Doctor. Dangerous side effects such as hypercalcemia can occur. Be sure to have your vitamin D levels tested every 6 months so you are in an optimal range between 50-80. Levels above 100 are considered vitamin D toxicity. Too much Vitamin D can cause high calcium in the blood and can be dangerous. Please do not overdose with vitamin D as I am seeing a lot of toxic levels come through right now. It is critical the vitamin is dosed properly.
“E” -Exercise- is the drug of choice for anyone that is depressed. It is a tough medication to take though when depressed because as best summed up by Newton’s laws of motion: “An object at rest stays at rest until acted upon by another force.”
I know as someone that has personally struggled with depression that when you are down in that dark depressing hole it is tough to get exercising, but stagnation is just going to perpetuate your problem. I tell my depressed self that refuses the concept of the walk, "You can be in just as bad of a mood on your walk," and usually going on the walk results in a lifting of my mood. Worst case scenario you are in just as bad as a mood when you started. Rarely does exercise not help lift my patient's moods. Too much time indoors right now is affecting people mentally and physically so please get outside and walk, bike, hike, play tennis, swim, play basketball, ski, snowboard... if you are depressed it is your job to figure out which TWO sports you are going to be doing for fun, fitness, and light. I will let you pick! Rotate the two sports every other day and give yourself one rest day per week if you need it. By planning to exercise every day patients are more likely to achieve the 5 days of exercise a week that is optimal for mental and physical health.
Countless studies support the efficacy of exercise for depression. If you struggle with seasonal depression be sure to try to exercise outside EVERY SINGLE TIME the sun is out! Find a walking, running, or cycling buddy and take turns pushing each other out there. Put your exercise equipment in your backyard as a temporary gym and exercise outside in the light.
Whatever you do…just keep moving! Being cramped up indoors during the winter months is the problem and not the solution. Your brain needs to go on a walk every day. The best way to be successful with exercise is to schedule it and plan to walk or bike at the same time every day. I like to walk my Golden Retrievers first thing in the morning while I sip my tea, and mountain bike after work. I plan my exercise at the same time every day, twice a day, and follow the routine even when in a bad mood because as a Naturopathic Doctor I know that exercise is the best medicine for my brain. Plus it is free and when you look fit and healthy you also feel happier. If you are having trouble making decisions because your depression is that severe following your mental health daily schedule is very important. Some of my depression patients are so depressed they cannot decide where, when and what to do for their exercise that is why following a daily and weekly fitness schedule is imperative for depression patients.
“N” –Nutrition is fundamental for anyone struggling with depression. When the body does not feel good the mind is soon to follow. Depressed thinking often results in poor dietary choices.When we are depressed and in a low light setting we crave carbohydrates so that the body can produce more serotonin.
However, sugar is exactly what the body does not need in the long term for healing from depression. The best diet for those with depression, anxiety, and bi-polar to follow is my PGE-2 Diet as it is high in the Omega-3's mental health patients need, is high in protein for amino acids and also improves inflammation. You will also receive yoga and mediation videos that are only 10-15 minutes to do and easy to reset your brain and adrenals. Did you know multiple studies show a link between depression, anxiety and inflammation? When I started seeing my PGE-2 Diet improve my patient's moods, I realized how important this inflammation link is!
Protein is mandatory for depression patients. Female depression patients, in my experience as a naturopathic doctor are generally all eating very low protein causing their brains to be starved of the necessary amino acids needed to form hormones and neurotransmitters that help us feel happy such as tryptophan, taurine, and tyrosine. The thyroid needs tyrosine to make hormones and T3 is needed to make serotonin in your brain so not eating enough tyrosine foods can cause depression. Serotonin is formed from tryptophan which is why we give patients 5-HTP as an amino acid therapy precursor to boost serotonin levels. Eating a diet of all carbs is very common for my depression patients. We crave carbs because carbs give us a quick boost of serotonin, but then that goes away and is not sustainable when we lack a constant supply of amino acids needed for mental health.
Balancing your blood sugar will also help keep the mood at an even keel throughout the day. Be sure to eat protein and fiber with every meal to prevent low blood sugar crashes that can trigger depression, anxiety, and panic attacks. Especially focus on eating foods high in tryptophan such as turkey, cottage cheese, peanuts, fish, eggs, oatmeal, avocados, and bananas. Patients with Bipolar Depression may boost mania by eating some of those foods so please work with a Naturopathic Doctor experienced in these matters such as myself!
A high quality multi-vitamin will cover all the bases and ensure that you are not deficient in any of the B vitamins that are coenzymes for producing the neurotransmitters that make us feel happy. Be sure the b-vitamins are ACTIVE and not SYNTHETIC GARBAGE like Centrum or Flintstones vitamins. Synthetic vitamins will only make it worse. Invest in quality for your brain. Taking a high quality multivitamin is a simple and inexpensive thing to do that is especially important in Women's Health as low iron levels are the #1 thing I find causing anxiety, depression, sadness and chronic fatigue in women. Because women are losing blood every month it is important they replete iron stores sufficiently for anxiety, depression, and mental health.
My depression patients are also often deficient in Omega-3 Fatty acids from fish oil, flaxseeds, walnuts, chia seeds, or algae. That is it. There are essentially no other sources of Omega-3's and any other nuts or oils are full of omega-6 and omega-9 that can increase inflammation. Since there is a link between increased inflammation and depression and anxiety it is imperative that patients take a supplement of Omega-3's if they don't like the food sources. When I learned about this I realized that my severe aversion to fish is part of why I am prone to depression and simply taking a high dose fish oil every day was a huge game-changer for me. Those are the only sources of Omega 3's. Unless you are allergic to fish the active form of Omega-3's in fish oil will be more beneficial to your mood than vegan sources as the vegan source has to be converted to the active form which is a biochemical step that some people genetically lack the genes to make this conversion such as Scandinavians like myself.
“E” -For Everything Else please work with a doctor on your individualized care plan. There are many treatment options for depression. I could go on and on about amino acid therapy, herbal medicine, genetics and nutrition related to depression but it is important you work with someone overlooking your big picture. My most successful mental health patients in my practice work with me closely for 3-4 months checking their hormones, vitamins and amino acids related to their depression. They keep me updated with what is working and what is not working at monthly appointments until we have an effective treatment plan. As a Naturopathic Doctor I have helped many patients off of their anti-depressants but it is a process that requires we add in all of the correct nutrition and natural medicines first and then after a few months we gradually wean down the anti-depressant. Depression patients should never suddenly stop taking their anti-depressants. As a Naturopathic Doctor I really don't have a problem with anti-depressants. They are not a drug I see causing long-term effects that I find dangerous. The real problem with them is when they simply do not work because something is wrong with the patient and they don't make enough serotonin for instance to be recycled by the anti-depressant. By working closely together for a few months we can study your personal weak spots and target nutrition directly towards the weak spots to strengthen your mental health. Eventually I work my way out of a job when my mental health patients improve and they no longer need me.
Stay tuned for my blog on Neurotransmitter Testing as this was very helpful for me. Knowing that my body struggles to make serotonin and other neurotransmitters that calm the brain was a relief to know!
Please do not give up hope, I am providing an overview of what I do for depression patients so you do not ever give up hope. Rarely can I not help patients. The only patients I cannot help are the ones too depressed to follow their care plan. If you are in this boat you need someone to help you facilitate the plan for it to be effective and I reccomend bringing your Mom or Husband to your appointments, or have them listen in on your Telemedicine calls so they understand what you need to do. Be sure to implement the basics for your seasonal depression above and work with your doctor or book a visit with me below.
Counseling, herbs, amino acids, and of course anti-depressants when needed will help keep you out of that dark “hole." Naturopathic treatments for depression often take time as they are addressing the whole person and the long term.
As a physician, I give every depression treatment plan 2 to 4 weeks to determine its efficacy. Natural medicines take time to work. This is why I recommend monthly visits for mental health patients. Even a prescription antidepressant takes 2 weeks to work. If you are not experiencing improvement you may want to consider other treatment options but please don't throw away the depression treatment too soon. Too many of my depression patients have tried something for ONE DAY and then felt depressed and hopeless that the natural medicine did not work. We need to have realistic expectations for mental health. The same rules for Naturopathic Medicine apply to medications and you need to try something for at least a few weeks to give it a chance.
Various counseling and therapy techniques are also available to teach you how to cope and self-soothe, if you find you are not making progress with your therapist, consider a new referral for a different type of therapy such as EMDR or tapping. Sometimes talking about your problems can only get you so far and we need to focus on coping tools.
Remember that aside from physical and mental components, there is also a social component to seasonal depression. Much time spent inside, or repeatedly with the same people inside can contribute to a poor mood. Schedule weekly activities to get you out of the house and interact with others. If your relationship is struggling schedule yourself away to give everyone a break. Absence makes the heart grow fonder!
Did you know I have had to provide a lot of marriage counseling during the Pandemic for my patients? Everyone is struggling with too much time spent together. I promise you are not the only one!
If you live alone, the winter months can feel especially isolating. Find an elderly person that also lives alone to check in on, it will do you both a world of good. Many of my seniors are struggling with loneliness and it would be great if you could check on them for me. They need their neighbors to chat with them. It is okay to not feel your best right now. We have all been through a lot. It is very normal to feel down and depressed. After 22 years of working in Family Medicine, I have never seen people more sad, angry, frustrated, distressed, and depressed.
IF you need help looking at your hormones and nutrition related to your anxiety, depression or mental health challenges pop over to my appointment SCHEDULE page and book a visit. A lot of what I do is diagnostic if you are not in Arizona, we can still use Telemedicine to order your labs and work together to determine if your female hormones, thyroid, adrenals, and nutrition are all properly balanced or not. Herbs and supplements can still be prescribed to those out of state.
Ladies, as a Female Hormone Specialist I can assure you that female hormone imbalance is often the root cause of your mental health issues. Please remember mental health challenges like anxiety, anger, and depression in women that fluctuate monthly indicate high estrogen levels as seen with PMS. Feeling blah, depressed, lifeless and in a constant tired fog can be from imbalanced adrenal hormones or thyroid disease. Mental health challenges in women that start in the 30-40's can start because of low progesterone, perimenopause or pre-menopause. Sudden depression or anxiety that occurs with loss of estrogen in menopause can be treated with herbal medicine or bio-identical hormones. It is important if your body is changing with age that we get answers.
Thank you for your great Naturopathic Women's Health questions! Please continue to send them to my clinic address below on a postcard! I love to get something in the mail that is not a bill. Remember if your question can't fit on a postcard you need to schedule an appointment with me HERE.
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum Depression, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
