Dr. Nicole Sundene, NMD
Holistic Psychiatry and Hormones
Did you know that laughter is the cure for anxiety in Chinese Medicine?
Alanis Morissette would 100% agree IT IS IRONIC that we are expected to laugh when we feel the least funny. Yet in Chinese Medicine we can only return to a place of balance when we have balanced emotions. So if you have been struggling with anxiety or depression I challenge you to find the humor in things. Try to sign yourself up for more joyful activities, classes or spend time with friends that make you laugh.
For optimal mental health, you need to go ahead and rent a funny movie, go to a comedy club, binge watch your favorite TV series and try to muster up a laugh to help cure the anxiety you are feeling.
Doctor's Orders!
Now if we can only get insurance to pay for depressed patients to go to the comedy club! 😉
Many of my anxiety disorder patients have reached their max stress levels the past few years, and many of my patients that have never complained of anxiety or depression are exhibiting signs of mental illness from our new lifestyle limitations. Try to schedule some fun downtime even if you don't feel fun you can at least pretend to go through the motions until you get back to your normal baseline. Here are important tips for anxiety disorder patients to help distract the anxious mind and alleviate stress:
1. Watch a funny movie even if you don't feel like laughing. Comedy is the remedy; no matter who you are, you’ll enjoy a good laugh!
2. Play some sports! Go swimming or go for a jog. This is the time to work out and sweat it all out.
3. Take a stroll in the park and walk your dog (or your neighbor’s).
4. Read a book, something that will keep you engrossed and guessing – suspenseful plots!
5. Curl up in bed and sleep in, the world probably does not need you today.
6. Learn how to cook a new dish. It’s going to be fun!
7. Practice Yoga. It relaxes your body, mind and soul.
8. Go window shopping. Take slow strides and just watch everything and anything.
9. Visit a zoo, an art gallery or a museum, these places are really eye opening! Even if you’ve visited before!
10. Call up your long lost friends and ask them out for lunch or dinner, catch up with them!
11. Go ice-skating! If you’re a beginner, you’re bound to fall. That may make you laugh!
12. For non-golfers, head towards the nearest driving range and swing at those golf balls.
13. Play some Sudoku or Crosswords, challenge yourself and see how hard it is for you.
14. Go bowling and just smack it! It doesn’t matter if the bowling ball goes down the drain!
15. Find some place peaceful and secluded and watch both the sunrise and sunset of that day! If you can’t find a nice spot, the roof is always a good option.
16. Go scuba diving, the experience of swimming with fish is fun, calming and carefree.
17. Ride a rollercoaster and scream your lungs out! The first ride is something you’ll remember for life!
18. Take random photos. Just pick up your camera and start clicking but make sure you take pictures of the outdoors!
19. Treat yourself to a health spa. Extremely stress relieving…
20. Look around you and see what’s happening in your community. Join a club or an event and try new things!
21. Blare your favorite song to karaoke to and sing it at the top of your lungs until you make yourself laugh.
If you are feeling depressed or anxious, that means it is time to step up and try new things! Take a walk on the wild side! And as for those who would rather play it safe and take each day as it comes, today is the day you give yourself a chance to let go! I am hearing a lot of my patients complain they feel lonely and isolated, many have lost friends to politics. If you are feeling alone I challenge you to reach out to five friends from the past you have not recently connected with. You most likely are doing them a favor!
No matter what you do, as long it is comfortable for you, it will be enjoyable. Do it with the ones you love and it’ll be even more exciting! Have fun! If you are struggling with your mood please SCHEDULE an appointment with me and check out more mental health tips on my blogs: "Natural Remedies for Depression," "Diet For Depression," "PTSD Symptoms & Treatment," "Anxiety: Fight, Flight or Fright," and "Are You Getting Vitamin L for Mental Health?"
Thank you for your Naturopathic Women's Health questions.
Please send them on a postcard to my clinic address below. Remember, if they can't fit on a postcard then you need to treat yourself to a Naturoathic VISIT with me.
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 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
Scottsdale Naturopathic Doctor
Ginger is one of the #1 best herbs for chronic pain. Check out my #1 Naturopathic Pain Doctor Recipe "Gingerberry Blaster." Don't forget to follow me below on Instagram as I don't always have time to blog about my latest Naturopathic Herbal Concoctions! Recent research shows that ginger is not only good for chronic pain but also weight loss! This explains why my patients drinking my Gingerberry Blaster recipe are reporting so much weight loss!
Ginger, also known as Zingiber officinale, is a medicinal herb used widely for its health benefits for centuries. The health benefits of Ginger are because of its active constituents mostly found in its rhizome/roots. Historically it was one of the first spices ever used, and also medicinally used to relieve nausea and vomiting.
Ginger is an important and essential herbal medicine used daily in chronic pain diets. Although the herb contains many bioactive compounds but phenolic compounds including shogaols, zingerone, quercetin, paradols, gingerenone-A, and gingerols (6-gingerol, 8-gingerol, and 10-gingerol) are of great importance.These herbal medicine compounds are mainly responsible for the medicinal effects of Ginger.
Other active constituents include Lipids, Polysaccharides, Terpenes (such as zingiberene beta-bisabolene, alpha-farnesene, and alpha-curcumene), Raw fibers, and Organic Acids. It has been reported that dried Ginger contains many of these active compounds compared to fresh and carbonized Ginger.
Health benefits of Ginger:
Medical research studies have reported the following health benefits of Ginger:
Antioxidant properties:
The bioactive compounds in Ginger possess antioxidant activity that neutralizes and remove the free radical and toxins. Ginger relieves oxidative stress, stimulates several antioxidant enzymes such as glutathione and glutathione disulfide, and reduces free radicals and lipid peroxidation production. These free radicals can damage cellular activities and may result in the development of chronic medical conditions. The antioxidant action also helps to prevent liver and kidney damage.
Antimicrobial activity:
For years, Ginger has been studied to evaluate its antimicrobial effect against infectious agents such as bacteria, viruses, and fungi. A study reported that Ginger prevents bacterial resistance and inhibits certain bacterial strains, including Pseudomonas aeruginosa and Staphylococcus aureus.
Ginger targets cell membrane and damage its integrity and permeability. This action is beneficial in treating fungal infections caused by Fusarium verticillioides and Aspergillus flavus. It also helps to fight against viral infections by effectively blocking viral attachment and entering the host cell. It inhibits viruses' growth, including human respiratory syncytial virus (HRSV) that induce plaque formation in the respiratory tract.
Anti-inflammatory action:
Ginger is a #1 Naturopathic Rockstar Herb for pain because it also relieves inflammation by inhibiting different pathways and pro-inflammatory mediators such as nitric oxide, interleukin, prostaglandins, and tissue necrosis factors. It also increases the level of anti-inflammatory mediators such as cytokines and prevents intestinal inflammations. Medical studies showed that it improves digestive health by preventing the development of colitis and inflammatory bowel disease.
Cardio-, Neuro- and respiratory protective agent:
Ginger exhibits neuroprotective activity by supporting memory functions and protecting nerves via its anti-neuroinflammatory action. It helps to decrease the risk of neurodegeneration, especially in elders who are at high risk of Alzheimer's disease and Parkinsons. Ginger protects neuronal cells and improves Alzheimer's disease by scavenging free radicals, inhibiting the production of pro-inflammatory mediators, and also by increasing the level of proteins at synaptic terminals.
Ginger is good for the Naturopathic Pain patient's long term health by supporting optimal cardiovascular health by reducing the level of triglycerides, total cholesterol, and low-density lipoproteins in the blood. It improves blood supply, prevents the risk of atherosclerosis, inhibits the proliferation of vascular smooth muscles, and increases the level of high-density lipoproteins. Ginger also regulates high blood pressure via modulating angiotensin-1 converting enzyme (ACE) activity, preventing platelet aggregation, and inducing vasodilation.
Ginger supports the optimal functioning of the respiratory system and improves lung performance by exhibiting bronchodilatory effects. It helps to ease breathing and remove any airway resistance. It also prevents the risk of allergic asthma and coughing via its anti-inflammatory action.
Antiemetic activity:
Ginger can be helpful in treating gastrointestinal symptoms such as nausea, motion sickness, and vomiting. It shows antiemetic activity by inhibiting the transmission of emetic signals in vagal efferent neurons or inhibiting the activation of serotonin receptors, which has a crucial role in vomiting. Ginger may also help to relieve pregnancy, drugs, and chemotherapy-induced nausea and vomiting.
Antidiabetic action:
Ginger prevents the development of diabetes by reducing the high glucose level in the blood. It regulates blood glucose levels by increasing insulin sensitivity and decreasing fasting plasma glucose, triglycerides, total cholesterol, and Hemoglobin A1c (HbA1C).
Anticancer properties:
Ginger's bioactive compounds have been evaluated for its anticancer activity against cervical, prostate, colorectal, liver, pancreatic, and breast cancer. Different medical studies have reported that Ginger improves the symptoms of or prevent the development of these cancers by inhibiting the proliferation, reducing the abnormal cell division, and inducing apoptosis of cancerous cells.
Anti-Obesity activity:
Ginger shows anti-obesity activity by preventing the accumulation of fats in adipose tissues. It also helps to increase the metabolism and utilization of fatty acids and reduce body mass index with regular use in the diet.
Different medical studies have also reported that Ginger reduces the risk of steatohepatitis and liver damage. It can be used to improve allergic rhinitis by decreasing sneezing and nasal rubbing. Ginger may also be used to manage migraines and heavy menstrual bleeding by reducing blood loss.
Side effects:
Ginger usually doesn't cause any side effects; however, certain side effects can be rarely seen with Ginger's high dose. These side effects include gastrointestinal upset such as heartburn, stomach pain, gas, and mouth burning. It is recommended not to consume more than 4 grams per day.
Warnings:
GInger is generally considered safe in pregnancy and breastfeeding. However, in pregnancy, breastfeeding, recent surgery, and certain medical conditions such as cardiovascular disorders, gallstones, and diabetes, it is advised to consult your Naturopathic Doctor before taking Ginger or any herbal medicine. Ginger generally only interacts with medicines that interfere with blood clotting due to its natural anti-coagulant properties. However, do not consume it concomitantly with Nifedipine, Anticoagulant / Antiplatelet drugs, warfarin and cyclosporine.
Health benefits in short:
Are you sick of being in constant pain? Tired of not feeling totally awesome? Then it is time to pop over to my appointment SCHEDULE page and treat yourself to a Naturopathic consultation immediately! We will work together as a team using Natural medicine and modern lab metrics to get you back on track and out of constant pain!
Dr. Nicole Sundene, NMD
Holistic Pain Doctor
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 at Bastyr University. 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!
References:
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
Natural Dermatology and Hormones
Dermatologists whether natural or prescription based can all at least agree that a whole foods diet full of fruits and vegetables is the best nutrition for the skin. Cucumber, scientifically known as Cucumis sativus, belongs to the family Cucurbitaceae that possess a wide range of health benefits. The cucumber fruit and seed are used to manage various medical conditions. Traditionally, it was used as a soothing agent to relieve general debility and help treat different skin conditions.
The whole plant of Cucumber contains various bioactive phytochemicals responsible for the health benefits. These include Saponarin, Vicenin-2, Apigenin, Quercetin, Kaempferol, Isorhamnetin, Isovitexin, Isoscoparin, Indole-3-carboxylic acid, Cucumegastigmanes I & II, Isoorientin, Orientin, Cucumerin, Dehydrovomifoliol, Cucurbitacins A, B, C, D, E and I. The fruit of Cucumber is a rich source of water, protein, fiber, sterols, fat, crepsin, proteolytic enzyme, ascorbic acid, oxidase, succinic, vitamin K, malic dehydrogenase, Nonenol, fatty acids, potassium, carbohydrate, manganese, calcium, phosphorus, iron and vitamin B. [1]
Health Benefits of Cucumber
Medical research studies reported the following health benefits of Cucumber.
Antioxidant and Antimicrobial Activity
Studies reported the antioxidant activity of Cucumber that neutralizes free radicals and removes toxins. Thus, it relieves oxidative stress and protects cellular integrity. Also, Cucumber shows antimicrobial and antiparasitic activity against various pathological agents and reduces the risk of medical conditions. It helps against the infections caused by human and food-borne pathogens, including E. coli, Candida albicans, Pseudomonas aeruginosa, Candida tropicalis, Enterobacter cloacae, Klebsiella pneumonia, and Candida glabrata, Staphylococcus Aureus, Salmonella typhimurium, Staphylococcus epidermidis, and other microbes. [1, 2]
Improve Skin Integrity
Cucumber contains potent phytochemicals that help various skin conditions. Medical studies reported that it nourishes the skin, provides a soothing effect, removes free radicals, and relieves swelling that promotes skin health and provides anti-wrinkle properties. Moreover, it inhibits the breakdown of elastin and increases moisturization that improves skin appetence. Besides, topical application of Cucumber fruit and leaves protect against sunlight and also inhibits melatonin production that supports the skin's youthful appearance. [1, 3]
Anti-diabetic activity
Studies also reported the anti-diabetic activity of Cucumber by modulating the serum lipid and hepatic lipid peroxidation. It regulates and lowers the level of both total cholesterol and glucose that ameliorate the diabetes symptoms. Plus, the antioxidant activity of Cucumber may help the complications associated with diabetes. [1]
Other potential health benefits
Medical research studies reported that the seeds of Cucumber help burning sensation and constipation. Plus, they act as a tonic and improve intermittent fever. Moreover, Cucumber shows potential antiulcer activity and improves gastrointestinal health. Also, it promotes bowel moment and helps kidney function that aid diuresis. [1, 4]
Warnings
The consumption of Cucumber is safe and does not cause any adverse events. However, it is advised to ask your physician in the case of pregnancy or if you have a severe medical condition. Plus, stop using Cucumber 2 weeks before surgery, and don't take it concomitantly with anti-diabetic medications. [5]
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!
“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!
Dr. Nicole Sundene, NMD
Holistic Psychiatry & Hormones
Neurotransmitter Testing is very important for women with anxiety, depression, panic attacks, ADHD, PTSD, adrenal fatigue, chronic pain, chronic fatigue, and chronic mental health conditions.
With neurotransmitter testing, we can pinpoint the patient’s individualized mental health weak spots.
The problem with antidepressants and anti-anxiety medicine is that they are both a “One size fits all” treatment that assumes women with depression have low serotonin or norepinephrine deficiency, and women with anxiety have low GABA. As I discuss in my blog "Thyroid Depression," there are many causes of mood disorders with some being hormonal, emotional, and chemically caused by neurotransmitter imbalance.
While these are the #1 neurotransmitter deficiencies commonly impacting women’s mental health there are many variations to this picture and other neurotransmitters that can be individual weak spots such as low dopamine causing depression and chronic pain. Also, elevated histamine from Food Sensitivities and Food Allergies, can cause anxiety as histamine is an excitatory neurotransmitter. Elevated histamine then causes anxiety, and with anxious thoughts the patient experiences further elevation of epinephrine and norepinephrine which then cause shakiness, jitteriness, and even more anxiety.
Low melatonin levels can cause insomnia and depression and are also tested for as shown below.
The great news is we have Neurotransmitter Testing that can be conducted via a simple urine test at 4 points throughout the day to determine which neurotransmitters are out of whack in my mental health patient so I can target “Amino Acid Therapy” to correct the problem.
With amino acid therapy we are using the amino acids needed to make the deficient neurotransmitters in conjunction with vitamin and mineral cofactors to boost production. A classic example of amino acid therapy is using 5-HTP or tryptophan to boost serotonin levels.
Women with depression and anxiety that do not respond well to typical mood medications are perfect candidates for Neurotransmitter Testing. Once the testing is completed, and I have received the results back then I can custom tailor the natural treatment plan that will specifically work to improve mood deficits. When we couple this test with mental health hormone testing for women we can vastly improve mental health without antidepressants!
Neurotransmitter Testing is one of my favorite parts of practicing Holistic Psychiatry because I get the opportunity to identify the underlying issue and improve the patient’s mood when not much else has been helpful previously.
I personally found Neurotransmitter Testing helpful for my own mood as I have always struggled with anxiety and depression and seeing that my body simply makes zero serotonin explained a lot and helped me target my treatment to this specific neurotransmitter using amino acid therapy, diet changes, hormone balancing, vitamins and minerals that all boost serotonin production.
It also explains why antidepressants did not work for me because I had ZERO serotonin for them to recycle. This is exactly why I experienced weight gain, dry mouth, stomach aches, and all of the side effects of antidepressants with ZERO benefits. I actually became in a WORSE mood because being thirty pounds overweight made me feel even more depressed.
Therefore I find neurotransmitter testing for patients with chronic anxiety, depression, and ADHD an important investment in their future mental health. This test can be life-saving for some mental health patients challenged with suicidal depression, as we can work quickly to target the specific problem that is individual for each patient. Otherwise, the doctor is basically randomly picking antidepressants and when they don't work, continue to switch the patient to a different antidepressant.
When we couple neurotransmitter testing with hormone testing we almost always can improve the patient's mood naturally! For women that rely on antidepressants and mental health medications it also helps us understand which medications will be the most useful.
How to collect your Neurotransmitter Test:
Collection Times:
How to Collect Urine:
Finishing Steps:
This test generally just needs to be completed one time to identify the patient's individual mental health weak spots. Some of my patients with chronic pain, chronic fatigue, and severe depression or anxiety do prefer to repeat the test several months after they have started their treatment plan to ensure their amino acid treatment is working properly.
If you or your child would like my help improving your mental health with Naturopathy, I would be happy to help! Please keep in mind my service is not for everyone. Please do not sign your child or self up to work with me if not capable of taking supplements and making dietary changes as that is the type of medicine I practice. I want all my patients to always be a Naturopathic success story, and I will not be able to help anyone that cannot be committed to making these changes.
While I do provide integrated health services from my background of working in prescription Family Medicine for eight years, prescribing medications is truly boring for me and this is not what I prefer to do. There are many doctors that can treat you 100% with medications. I am comfortable working with a patient that is on medications and gradually taper them off the medication after a few months of using natural medicines. I always work to improve mental health first with natural medicines before tapering down medications.
I completely understand if you struggle with diet changes, and need to make them gradually. I am the same way, but realistically I cannot help anyone that is not on board with Naturopathy and nutrition. If diet changes are a challenge, you need to be able to at least take supplements regularly like medications as we work through the food and self love issues that accompany these challenges.
With the findings of neurotransmitter testing I then prescribe food as medicine that is rich in the amino acids you need to correct your neurotransmitter imbalance and/or you will need to take supplements. If you think you will be a good fit simply pop over to my SCHEDULE page to get your new patient visit set up. I would be happy to help you with your depression or anxiety!
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
Scottsdale Naturopathic Doctor
Wow! Olive oil prevents DNA damage, how exciting.
Why should we care about this?
Because DNA damage is caused by inflammation, it is essentially the biochemical mother of all diseases.
Anti-oxidants prevent DNA damage and therefore women do not rapidly age. We can slow down a woman's aging process with the right antioxidants! Anti-aging nutrition is easy to do when you know the Best Naturopathic Women's Health Foods and Best Women's Health Herbs
Researchers have concluded that olive oil likely prevents cancer and aging by protecting DNA from damage.
The “phenolic compounds” in olive oil were studied and determined to inhibit the initial stages of cancer formation caused by “oxidative stress” (unstable molecules in our bodies that destroy healthy tissues resulting in inflammation and disease.)
Damage to our DNA is exactly what causes both cancer AND aging, along with a myriad of other chronic conditions. The phenolic compounds in olive oil are shown to have a protective effect in vitro to our DNA. The more antioxidants we can include in our diet, the more we can PREVENT disease.
The good news about this “in vitro” or test tube study is that researchers believe that the amount of olive oil needed to prevent cancer is easily achievable in “in vivo” or real-life doses!
Researchers concluded that “Overall, these results suggest that [phenolic compounds] may efficiently prevent the initiation step of carcinogenesis in vivo, because the concentrations effective against the oxidative DNA damage could be easily reached with normal intake of olive oil.”
Hooray! What a wonderful, delicious anti-aging, cancer-fighting treat for us to include in our diets. We already know that olive oil in the diet is important for preventing cardiovascular disease such as High Blood Pressure and inflammation, now we have yet another reason to make olive oil a major source of fat in our diet.
So how can you get more olive oil in your diet?
First of all, I always recommend buying extra virgin olive oil, the greener the better.
Next, keep in mind that olive oil is not good for baking as much as it is good for drizzling on already cooked foods such as gluten free bread, steamed veggies, salads, soups, and popcorn (yes it is delicious with organic sea salt and nutritional yeast).
To achieve the maximum anti-cancer and anti-aging benefits be sure to keep the temp below it’s smoking point of 350F. Best yet, avoid cooking it when at all possible if you want it to be super potent to freeze your aging process now.
You know I expect my patients to be the healthiest and most beautiful women out there on the inside and out, so its time to throw the butter in the garbage and fill a pretty jar with olive oil with a pour spout.
Women ask me every day which oil they should cook with. I primarily use olive oil for most things with medium and no heat. Coconut oil has fats that some women do not burn well and I often see them pooling in the LDL "bad cholesterol" and total cholesterol. Therefore olive oil or avocado oil are what I primarily use. I do like to coat baking pans with coconut oil. Sesame oil that is cold-pressed is great for Asian recipes. Otherwise a giant jug of organic extra virgin olive oil sits on my counter and that is what I cook most dinner items with. Which is also why everyone always tells me "You look too young to be my doctor!"
It's the olive oil!
Now simply drizzle olive oil on your bread and veggies instead of butter. Always make your own salad dressing with olive oil and lemon or balsamic vinegar. Add herbs, garlic salt, and pepper. Remember that olive oil is good for you but it is not free of calories and you will need to limit how much you use or it can cause weight gain.
Instead of fattening salads loaded with ranch to drain your energy and clog your arteries.... let's get you on some steamed veggies drizzled with a little bit of olive oil and garlic salt. I promise you will thank me for this! Olive oil is the fuel you can burn more efficiently especially if you struggle with chronic fatigue, you are likely not burning fats well for energy and need to avoid bad fats and switch to good fats for better energy and concentration.
If you need a Naturopathic Doctor to help you with your nutrition and anti-aging program simply pop over to my SCHEDULE page to treat yourself to a Naturopathic visit. I would be happy to help!
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!
Reference:
“Oxidative DNA Damage Is Prevented by Extracts of Olive Oil, Hydroxytyrosol, and Other Olive Phenolic Compounds in Human Blood Mononuclear Cells and HL60 Cells” J. Nutr. 138:1411-1416, August 2008.
Dsr. Nicole Sundene
Holistic Women's Health Specialist
"What can I use naturally at home to treat a yeast infection without taking medicine? Is it normal to have constant yeast infections?"
~Claire C Scottsdale, AZ
Women with chronic yeast infections need to look at the "Root Cause" or the why behind having constant yeast infections. While it is normal to occasionally have 1-2 yeast infections per year, anything more than that indicates there may be something off with hormones and nutrition. When women come to me complaining of constant yeast infections, especially ones that happen each month around their cycle, we need to test hormones, nutrition, and microbiome.
HOME TREATMENT FOR YEAST INFECTION
Yeast infections for women can easily be treated at home and don't always require a visit to their Naturopathic Doctor unless the symptoms are ongoing. Then we must get together to discover the root cause. Vaginal infections such as yeast infection, bacterial vaginitis, dryness, and chronic recurrent bladder infections are very common at times that women are suffering from hormone imbalance during menopause, perimenopause, and PMS. Menopausal changes to the vaginal mucous, change in pH, and loss of mucous production triggered by estrogen are behind vaginal dryness. These changes directly impact the urethra and surrounding area and can cause a host of recurrent vaginal issues. Additionally, hormonal conditions such as Hypothyroidism and Hashimoto's Thyroiditis can also cause the skin and mucous membranes to dry are also behind recurrent vaginitis and UTI's.
Vaginal infections have numerous causes. Many women experience a vaginal discharge, and in many cases it is normal and may vary with the menses cycle or pregnancy. If there is a change in the discharge, irritation, burning, itching or inflammation, then you should see your physician. Some women experience cyclical infections, often depending on their stress level or menstrual cycle. Other potential irritants are water, tampons, spermicides, latex and speculums, to name a few.
The frequency and severity of infections can be greatly reduced by education, examination, and application of Natural Medicines while also addressing the Root Cause. Never be embarrassed to speak with your Naturopathic Doctor about these frustrating Female Health problems because we are simply "Auto mechanics for Women" to some degree. We want to tune your system up so you no longer have these problems and must work together to discover the Root Cause.
The following are the most common organisms involved with vaginal infections: Candida albicans (yeast), Gardnerella (bacterial vaginosis), and Trichomonas. These organisms respond to different treatments and so it is important to see your doctor to identify which organism is causing the infection and treat it appropriately. The following are general guidelines to prevent and treat vaginal infections.
PREVENTION
Hygiene:
• Wear cotton underpants. Avoid nylon underwear since they retain moisture and heat which encourages the growth of bacterial and yeast.
• Don’t share washcloths, towels, or bathing suits with others and avoid use of wet or damp towels.
• After urination and bowel movements, wipe front to back to avoid anal-vaginal contamination.
• Avoid chemicals in your personal hygiene regimen (e.g., harsh soaps, perfumes, commercial douches, scented tampons, vaginal sprays, perfumed or colored toilet paper, bubble bath, etc.).
• Don’t douche, especially with commercial douches. Douching has been associated with an increased incidence of pelvic inflammatory disease (PID).
• After bathing, pat genital area dry and keep dry.
• Take showers instead of baths. Soaps can more easily get into the vagina with baths. The pH of soap and bubble baths are alkaline and the vaginal pH is normally acidic. If you take baths, add a cup of white or apple cider vinegar to the water to maintain the acidity.
• Use tampons only during your menses and avoid leaving tampons in the vagina for long periods of time. Tampons left in the vagina encourage the growth of bacteria and yeast and predispose to other serious conditions such as toxic shock syndrome. Change tampons frequently (4-6 times per day) or use a menstrual pad instead.
Diet:
• Eat plenty of fresh vegetables and lean proteins. Limit carbs in grains and fruit.
• Avoid sugar, sweets, alcohol, aspartame, artificial sweeteners (except stevia) and refined foods.
• Include ample amounts of vitamins A, B, C, and E in your diet.
• Include plain, nonfat yogurt and/or use an acidophilus product after taking antibiotics to maintain healthy GI tract bacteria.
Lifestyle:
• Avoid pants that are tight in the crotch. Expose your vagina to fresh air whenever possible such as during sleep.
• Make sure your sexual partner is clean or take a shower before and after sex.
• Anal-genital intercourse is cautioned against by current public health agencies due to the increased risk of sexually transmitted disease. Vaginal penetration after anal intercourse without first changing the condom or washing of your partner’s genitals/hands can be a significant source of infection.
• Use condoms or dental dams during intercourse to avoid transmission of infection between you and your partner.
• Make sure you have adequate lubrication for intercourse. Poor lubrication can cause irritation and inflammation which can lead to the growth of bacteria which cause infection.
• Avoid vaginal irritants such as unclean diaphragms and cervical caps, aggressive intercourse, and examining instruments.
• Find ways to deal with emotional stress and get an adequate amount of sleep. This helps keep ones immune system working well to fight off infection.
SELF-TREATMENT OPTIONS
Boric Acid and Acidophilus Capsules: Fill 5-7 “00″ capsules with boric acid (available at any drug store). Insert one boric acid capsule and two acidophilus capsules into the vagina every night for 5-7 nights. Some women find the boric acid is irritating. Discontinue use of capsules should irritation develop. Do not use boric acid if you may be pregnant. Do not use boric acid capsules for more than seven nights in any month without first consulting a physician.
Yogurt: Apply two tablespoons of unsweetened nonfat yogurt with live lactobacillus cultures into your vagina each night for seven days. Consult your physician if you are pregnant before application of yogurt. Optional: Add 5-6 drops of Hydrastis(Goldenseal) tincture to two tablespoons of yogurt.
Diet: Eliminate foods with high yeast, mold, or fungus content during an infection, e.g. mushrooms, cheese, alcohol, sweets, and bread. Follow dietary guidelines as above.
Garlic: Wrap a un-nicked clove of garlic in cheesecloth or gauze and insert in the vagina for seven nights.
Bath: Prepare a bath using one cup of white vinegar and soak for 10-15 minutes to decrease vaginal pH.
Dryness: Keep genital area dry and expose to air often. You may use a blow dryer on cool setting to dry genital area during infection.
Menstrual pads: Use menstrual pads instead of tampons if you have your menses during an infection. If cloth pads use bleach with washing.
If symptoms persist for more than one week, consult your Naturopathic Doctor. While it is considered normal for women to occasionally have yeast infections or bladder infections, be sure to seek out an appointment with your doctor if you have recurrent infections as that is often a symptom that something else is imbalanced with your system that we must address such as diabetes, or immunocompromise.
Thank you for your Women's Health and Herbal Medicine questions. Please send them to me on a postcard to the address below as 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 treat yourself to a Naturopathic visit with me. Simply pop over to my SCHEDULE page to get set up. I love helping women with their female health issues!
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 Depression, Chronic Fatigue, Holistic Psychiatry, Depression, Anxiety, Chronic Pain, Autoimmunity, Food Sensitivities, 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!
By Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
Dandelion is the best Naturopathic post-holiday herb to roll in after the holidays…roll its sleeves up and get to work helping people detox from too many “Celebrations” causing a puffy, stagnant, bloated, lethargic, fatigued, and depressed picture. Dandelion is an excellent spiritual, emotional and physical cleanser that can help move unwanted fluids and feelings.
Herbal Medicine and Naturopathy excel this time of year for helping restore patient vitality and health. When I worked eight years in conventional medicine we had nothing that could really help this patient picture. Sometimes after the holidays, the patient would then be put on an anti-depressant and a diuretic to move the extra fluid. Thank goodness for Naturopathic Medicine! After fourteen years of working as a Naturopathic Doctor, my herbs never seem to let me or my patients down!
Both the leaf and root of the Dandelion are used in this simple detox tea recipe I use to get back on track after too many indulgences. Dandelion root is detoxifying to the liver while the leaves are a diuretic and can actually work to release trapped fluid and also lower blood pressure. The leaves contain aesuclin that helps improve vascular resistance and improve cellular integrity of the capillaries improving permeability and thus is an excellent tonic herb for patients with chronic cardiovascular conditions such as hypertension.
The best news for cardiac patients is that dandelion is one of the only diuretics that also contains the very potassium it depletes so it helps balance the system for patients with edema and congestive heart conditions. The leaves are a powerful diuretic comparable in a study to furosemide, a common diuretic medication.
Overall Dandelion is an amazing tonic herb that is inexpensive and helps patients get back on track. Dandelion is a restorative herb that helps improve strength and resilience when used as a regular tonic. Think about dandelion as a cooling and drying herb that helps move fluids to where they need to go and helps the system purge toxins in a gentle manner. I think a 3-6 week light, long-term gentle cleanse with herbal teas and whole foods are much better for my patients than some of these harsh pre-packaged cleanses that are sold as expensive powders in my Herbal Medicine industry.
Detoxifying should be a Marathon and not a Sprint!
If you are struggling to get healthy start adding in a new daily healthy habit one at a time like a simple herbal tea. One good choice will then lead to another. Simple goals are easy to achieve and will motivate you to make more healthy choices as soon as you feel the good benefits!
Dandelion has a mild laxative effect so you can also purge your system efficiently of whatever holiday Food Sensitivity you ate and start over fresh. Get the wrong Food Allergies out of your system so you can start back clean and fresh. Back the dose of Dandelion Tea down if it is causing diarrhea but this effect is generally very mild.
Platelet activity with dandelion may or may not interfere with certain blood-thinning medications so always work with your Naturopathic Doctor when combining complex medications with herbal medicines. As a Naturopathic Doctor that specializes in complex Women's Health chronic disease management I have seen herbs that should not even interfere with blood-thinning medications or "anti-coagulants" cause a need for less blood thinner because herbs are generally anti-inflammatory and as a result, less inflammation means less blood clotting.
So plants that do not even interfere mechanically with blood-thinning can still have an effect because they are making the patient healthier and thus the patient should be monitored closely and have their medication tapered down as they improve.
Did you know many herbalists actually roast dandelion roots and make them into a coffee substitute? You can also make dandelion wine, but today is "Detox Day" not "Re-tox Day".... So I will teach you my simple “Dandelion Detox” I do until I start to feel better after too many Cheat Days in a row…by shifting to a light cleanse you can break the bad over-indulgence habits more quickly and get back on track with your weight loss goals, fatigue, hormone imbalance, or pain!
Dandelion Detox Tea Recipe:
1 Tbl Dandelion Leaves
1 Tbl Dandelion Roots
1 Tsp Ginger, Lemon, Licorice, Mint, or Cinnamon as “The Synergist Herb” and for Flavor
1 packet of Stevia (Optional)
1 cup Boiling H2O
I make a daily triple batch by bringing 3 cups of water to a boil, add 3 Tbl dandelion roots lightly simmer for 10-15 minutes along with 3 tsp ginger or licorice (if using mint or lemon add at either of these plants at the end. You can watch my video on how to cook and combine Immune Boosting Antiviral medicinal herbs on Instagram.
Turn heat off and add 3 Tbl of dried Dandelion Leaves. Add lemon or mint (optional) at this point and cover and let sit for 40 minutes.
Drink 1 cup 2-3 times daily of herbal tea. Throw away after 1-2 days in the fridge. It is best to make a daily batch.
Detox Diet:
Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
(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!
References:
Dr. Nicole Sundene, NMD
Holistic Pain Specialist
I have many pet peeves as both a Naturopathic Doctor and Holistic Pain Specialist. I could probably go on and on for hours and hours but in honor of "Useless Stuff Day," I will dial it down to my #1 Pet Peeve about treating chronic pain with herbal medicine. The real reason it bothers me is of no fault to the patient. However, when patients follow Dr. Google and not an actual expert they end up not getting a good result.
Sometimes they do not use the correct part of the plant and oftentimes they do not use enough of the herbal medicine, and then Natural Medicine is deemed "Worthless." This happens often in poorly conducted research studies on herbal medicine that I read. I look at the doses of herbal medicines the scientists use in the study and think "Well yeah that is not going to help ANYONE." So it is extremely important to me as a Female Hormone Naturopathic Doctor that my female pain patients get results with their herbs AND get their hormones tested and vitamins to feel optimal.
What is my #1 Pain Pet Peeve on Useless Stuff?
#1 Pet Peeve= Patients telling me they are taking Turmeric or drinking their "Golden Milk Latte" to treat their pain. Rarely does this ever even fix their pain, and they are still in pain, it does not work and when I tell them to stop and use curcumin they simply cannot break up with their useless Golden Milk. Personally, as a pain patient and herbalist myself, I find turmeric totally worthless compared to curcumin and truly believe in my Naturopathic heart of hearts that the patient in pain needs to use the more potent and effective active component of turmeric, curcumin. The pharmaceutical equivalent is a Golden Milk Latte is like taking 1 baby aspirin, while my "Sunshine Milk" recipe is "Nature's Percocet" so if you have no pain and simply like Golden Milk, that is totally fine but if you are using it to treat chronic pain, please just throw it in the garbage immediately and use curcumin instead!
Yet time and time again my chronic pain, fibromyalgia, and autoimmune patients refuse to believe me and want to continue drinking their useless "Golden Milk Lattes." While this is totally "On Trend" and there is nothing wrong with this and it is not harmful, it just is not very effective, in my humble herbal opinion.
Basically, if you are in a baby aspirin level of pain then I suppose that turmeric is fine, but if your pain is severe like mine, which is very painful Neuropathy due to my Autoimmune condition. Then we need to use effective herbal medicine recipes to achieve proper results! It is time to become BFF's with what works, and that is the yellow flavone in turmeric, also known as curcumin. Curcumin is what makes it yellow, and curcumin is what makes turmeric work.
Curcumin creates the most anti-inflammatory pain-relieving benefits which is why I have 17 research studies listed below that you can read if you don't want to believe your favorite Naturopathic Doctor!
In the spirit of celebrating "Useless Stuff Day" I will state my FIRM scientific opinion that Golden Milk Latte's are utter useless for pain relief, and that women everywhere should simply start pouring their Golden Milk Lattes straight down the drain.
I have posted my "Sunshine Milk" recipe on Instagram and then duck and run for cover as I will likely infuriate nearly every Naturopathic Doctor and Herbalist in my Herbal Queendom on Instagram. But as a chronic pain patient myself, I know how important it is that patients with chronic pain avoid pain medications that can damage their kidneys and liver over time. The research studies I list below show that it actually HELPS patients with liver conditions such as Fatty Liver. Furthermore, there is excellent research that demonstrates curcumin boosts mood and works also as an anti-depressant.
This is AWESOME because nothing puts you in a worse depressed mood than being in constant pain. When you are a pain patient, you are highly prone to depression. Especially when you cannot exercise when exercise is the #1 best natural anti-depressant!
So instead of taking a pain med that is bad for your liver, you can rest assured that Dr. Sundene's "Sunshine Milk" is not only good for your pain but also good for your liver! Curcumin is anti-aging, anti-cancer works as an anti-depressant, helps muscles heal, and repair faster lowers PGE-2 aka inflammation, and prevents Alzheimer's, Parkinson's, dementia, and even helps schizophrenia!
Curcumin is generally safe to combine with most OTC and prescription pain meds, but you should always book your Naturopathic consult with me on my SCHEDULE page to confirm the safety of any new herbs you will be using or combining with medications. Doing the wrong thing with herbs and drugs can be utterly dangerous!
Most of the curcumin research I summarize below uses around 500mg to 1500mg of curcumin daily for pain relief and it is found to be just as effective as Naproxen and Diclofenac for pain with zero adverse events. It does not work instantly but works overtime per the research studies. Yet, I do find my Sunshine Milk working relatively immediately on my pain and neuropathy, and tend to alternate every morning between this, My "Gingerberry Blaster" recipe for pain, my "Invincible Mommy Tea" when I feel tired, sick, and run down, and my "Anti-Rage Latte" recipe especially when I have to go to work because Pandemic doctoring is not for the faint of heart.
So please take my word for it or read my research below on WHY you should want to take a better pain reliever than crappy turmeric when curcumin is also studied to be good for your liver, good for your mood, good for weight loss, glycemic control, and anti-aging. Do not use ginger if you are on a blood-thinner, or licorice for high blood pressure, and PLEASE be sure to brush your teeth after drinking this or they will turn yellow. I cannot have any of my pain patients going around with yellow teeth. Life is simply hard enough for us pain patients and I always expect my patients to be "The Beautiful People" Inside and out!
Dr. Sundene's Sunshine Milk
1 cup warm Coconut milk (Nutmilk must have fat in it or curcumin will not be absorbed)
1 tsp Curcumin Powder (Can use up to 9g of curcumin daily if god forbid you are in that much pain)
1/2 tsp Ginger Powder (Can use more. Avoid if taking blood-thinners)
1/2 tsp Licorice Powder (Can use more as an anti-inflammatory but avoid if high blood pressure)
1/8 tsp Cloves (Optional or can use cinnamon)
1 packet of stevia (Optional)
Sprinkle of black pepper as Bioperine helps to activate the curcumin.
Drink 2-3 times daily for pain relief
Naturopathic Curcumin Research for The Turmeric Latte Naysayers:
Depression
500mg twice daily of curcumin improved depression symptoms better than placebo [1] Nanocurcumin (encapsulated in liposomal suspension) 80mg improved depression symptoms after eight weeks [2] A twelve-week study of patients with major depression found significant improvement at weeks 12 to 16 with 500-1000mg of curcumin daily. Curcumin was, more importantly, safe and well-tolerated with no adverse effects and appears to work very well as an adjunctive treatment without side effects to antidepressants. [3]
Curcumin was further demonstrated as very safe for the liver when studied in patients with cirrhosis, was well tolerated and improved quality of life measures such as Fatigue, emotional worry, and abdominal symptoms. [4] Curcumin shows promising benefit as an adjunctive treatment for patients with schizophrenia as an anti-psychotic in a 24 week trial at 3000mg daily. [5] 160mg of curcumin improved mental well-being and vigor in middle-aged people ages 50-80 in a 16-week double-blind randomized control trial. [6]
Weight Loss
Curcumin decreased weight, improved glycemic control, and lipids in women with PCOS given 500mg of curcumin daily vs placebo. [8] In a small trial of adolescent girls curcumin at 500mg daily improved cardiovascular markers in obese girls at 500mg daily after 10 weeks and was demonstrated as completely safe. [9]
Inflammation and Liver
Curcumin had zero adverse events and was tolerated well for pain patients at 500mg three times daily vs 50mg of diclofenac twice daily. [7] 500mg of curcumin and 5mg of piperine (black pepper) decreased inflammatory cytokines in liver disease (NAFLD) Demonstrating its anti-inflammatory benefits and liver safety as many medications used to treat pain are bad for the patient's liver. This is why I recommend my patients on pain meds at least use curcumin as an adjunctive pain reliever that is protecting their liver! [10]
500mg of curcumin and 30mg of zinc decreased BMI compared to placebo, therefore, supplements patients are already taking for immune boosting antiviral purposes aid weight loss. [11] Curcumin at 1500mg daily improved muscle soreness and muscle damage [12] 190 patients with knee arthritis were studied for 90 days and given bio-optimized curcumin at high or low doses or a placebo. Curcumin at both high and low doses improved knee osteoarthritis. [13]
Both curcumin and ginger were demonstrated to be just as efficacious in lowering PGE-2 aka pain and inflammation in osteoarthritis of the knee as patients taking naproxen. [14] Nano curcumin improved diabetic hemoglobin A1c and diabetic neuropathy in type 2 diabetics after 2 months. [15] Curcumin synergistically improved the joint pain benefits of both chondroitin and glucosamine [16] 400mg of curcumin was also found superior as natural pain relief to glucosamine/chondroitin combinations. [17]
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!
REFERENCES:
1. Lopresti AL, Drummond PD. Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord. 2017 Jan 1;207:188-196. doi: 10.1016/j.jad.2016.09.047. Epub 2016 Oct 1. PMID: 27723543.
2. Lopresti AL, Drummond PD. Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomised, double-blind, placebo-controlled study. J Affect Disord. 2017 Jan 1;207:188-196. doi: 10.1016/j.jad.2016.09.047. Epub 2016 Oct 1. PMID: 27723543.
3. Kanchanatawan B, Tangwongchai S, Sughondhabhirom A, Suppapitiporn S, Hemrunrojn S, Carvalho AF, Maes M. Add-on Treatment with Curcumin Has Antidepressive Effects in Thai Patients with Major Depression: Results of a Randomized Double-Blind Placebo-Controlled Study. Neurotox Res. 2018 Apr;33(3):621-633. doi: 10.1007/s12640-017-9860-4. Epub 2018 Jan 11. PMID: 29327213.
4. Nouri-Vaskeh M, Afshan H, Malek Mahdavi A, Alizadeh L, Fan X, Zarei M. Curcumin ameliorates health-related quality of life in patients with liver cirrhosis: A randomized, double-blind placebo-controlled trial. Complement Ther Med. 2020 Mar;49:102351. doi: 10.1016/j.ctim.2020.102351. Epub 2020 Feb 19. PMID: 32147077.
5. Miodownik C, Lerner V, Kudkaeva N, Lerner PP, Pashinian A, Bersudsky Y, Eliyahu R, Kreinin A, Bergman J. Curcumin as Add-On to Antipsychotic Treatment in Patients With Chronic Schizophrenia: A Randomized, Double-Blind, Placebo-Controlled Study. Clin Neuropharmacol. 2019 Jul/Aug;42(4):117-122. doi: 10.1097/WNF.0000000000000344. PMID: 31045590.
6. Kuszewski JC, Howe PRC, Wong RHX. An Exploratory Analysis of Changes in Mental Wellbeing Following Curcumin and Fish Oil Supplementation in Middle-Aged and Older Adults. Nutrients. 2020 Sep 23;12(10):2902. doi: 10.3390/nu12102902. PMID: 32977404; PMCID: PMC7598152.
7. Shep D, Khanwelkar C, Gade P, Karad S. Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study. Trials. 2019 Apr 11;20(1):214. doi: 10.1186/s13063-019-3327-2. PMID: 30975196; PMCID: PMC6460672.
8. Jamilian M, Foroozanfard F, Kavossian E, Aghadavod E, Shafabakhsh R, Hoseini A, Asemi Z. Effects of curcumin on body weight, glycemic control and serum lipids in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial. Clin Nutr ESPEN. 2020 Apr;36:128-133. doi: 10.1016/j.clnesp.2020.01.005. Epub 2020 Jan 30. PMID: 32220355.
9. Saraf-Bank S, Ahmadi A, Paknahad Z, Maracy M, Nourian M. Effects of curcumin on cardiovascular risk factors in obese and overweight adolescent girls: a randomized clinical trial. Sao Paulo Med J. 2019 Sep-Oct;137(5):414-422. doi: 10.1590/1516-3180.2018.0454120419. PMID: 31691723.
10. Saberi-Karimian M, Keshvari M, Ghayour-Mobarhan M, Salehizadeh L, Rahmani S, Behnam B, Jamialahmadi T, Asgary S, Sahebkar A. Effects of curcuminoids on inflammatory status in patients with non-alcoholic fatty liver disease: A randomized controlled trial. Complement Ther Med. 2020 Mar;49:102322. doi: 10.1016/j.ctim.2020.102322. Epub 2020 Jan 21. PMID: 32147075.
11. Karandish M, Mozaffari-Khosravi H, Mohammadi SM, Cheraghian B, Azhdari M. The effect of curcumin and zinc co-supplementation on glycemic parameters in overweight or obese prediabetic subjects: A phase 2 randomized, placebo-controlled trial with a multi-arm, parallel-group design. Phytother Res. 2021 Aug;35(8):4377-4387. doi: 10.1002/ptr.7136. Epub 2021 Apr 23. PMID: 33893671.
12. Ms SAB, Waldman PhD HS, Krings PhD BM, Lamberth PhD J, Smith PhD JW, McAllister PhD MJ. Effect of Curcumin Supplementation on Exercise-Induced Oxidative Stress, Inflammation, Muscle Damage, and Muscle Soreness. J Diet Suppl. 2020;17(4):401-414. doi: 10.1080/19390211.2019.1604604. Epub 2019 Apr 26. PMID: 31025894.13. Heidari-Beni M, Moravejolahkami AR, Gorgian P, Askari G, Tarrahi MJ, Bahreini-Esfahani N. Herbal formulation "turmeric extract, black pepper, and ginger" versus Naproxen for chronic knee osteoarthritis: A randomized, double-blind, controlled clinical trial. Phytother Res. 2020 Aug;34(8):2067-2073. doi: 10.1002/ptr.6671. Epub 2020 Mar 16. PMID: 32180294.
13. Asadi S, Gholami MS, Siassi F, Qorbani M, Khamoshian K, Sotoudeh G. Nano curcumin supplementation reduced the severity of diabetic sensorimotor polyneuropathy in patients with type 2 diabetes mellitus: A randomized double-blind placebo-controlled clinical trial. Complement Ther Med. 2019 Apr;43:253-260. DOI: 10.1016/j.ctim.2019.02.014. Epub 2019 Feb 28. PMID: 30935539.
14. Abdolahi M, Jafarieh A, Sarraf P, Sedighiyan M, Yousefi A, Tafakhori A, Abdollahi H, Salehinia F, Djalali M. The Neuromodulatory Effects of ω-3 Fatty Acids and Nano-Curcumin on the COX-2/ iNOS Network in Migraines: A Clinical Trial Study from Gene Expression to Clinical Symptoms. Endocr Metab Immune Disord Drug Targets. 2019;19(6):874-884. doi: 10.2174/1871530319666190212170140. PMID: 30760195.
15. Khanna A, Das SS, Smina TP, Thomas JV, Kunnumakkara AB, Maliakel B, Krishnakumar IM, Mohanan R. Curcumagalactomannoside/Glucosamine Combination Improved Joint Health Among Osteoarthritic Subjects as Compared to Chondroitin Sulfate/Glucosamine: Double-Blinded, Randomized Controlled Study. J Altern Complement Med. 2020 Oct;26(10):945-955. doi: 10.1089/acm.2020.0128. Epub 2020 Jul 14. PMID: 32678677.
16. Thomas JV, Smina TP, Khanna A, Kunnumakkara AB, Maliakel B, Mohanan R, Krishnakumar IM. Influence of a low-dose supplementation of curcumagalactomannoside complex (CurQfen) in knee osteoarthritis: A randomized, open-labeled, active-controlled clinical trial. Phytother Res. 2021 Mar;35(3):1443-1455. doi: 10.1002/ptr.6907. Epub 2020 Nov 18. PMID: 33210408.
17. Haroyan A, Mukuchyan V, Mkrtchyan N, Minasyan N, Gasparyan S, Sargsyan A, Narimanyan M, Hovhannisyan A. Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study. BMC Complement Altern Med. 2018 Jan 9;18(1):7. DOI: 10.1186/s12906-017-2062-z. PMID: 29316908; PMCID: PMC5761198.
I look forward to helping you get back on track and feeling awesome again!
