Dr. Nicole Sundene
"What is the best herb for my hormones to grow in my garden in Phoenix?" Amy
Nasturtium flowers are an edible, powerful, delicious "food as medicine" #1 favorite natural remedy for Women's Health and Hormones! Did you know the Nasturtium is actually part of the cabbage family and therefore has many similar magical powers along with a few of its own?
Scottsdale and Phoenix women should all know that these seeds grow easily on a drip line in Arizona, and are the perfect pretty garnish to meals and salads.
Today we will discuss the latest Nasturtium research I didn't even know about in the works such as potentially benefiting pulmonary fibrosis and lung damage!
I love to decorate my food with fresh edible flowers because it makes it indulgent and pretty without the calories. The best thing about nasturtiums is they grow easily on a drip line, need little maintenance, and look indulgent so your inner child will be happy eating less junk food and more pretty flowers!
Whenever I feel blah and tired I love to pick some fresh nasturtium flowers and leaves and eat them for an instant energy boost.
The rich orange pigment in the flowers and greens has a mild peppery flavor that pairs well with most salads and dinner dishes or serves as beautiful edible decor to make teas, drinks, and desserts fun and beautiful. Indulging in beautiful flowers is healthy and disease and inflammation reducing per my recent research we will discuss today.
Nasturtium is not only nutritious food but a rich source of glucosinolates which become the estrogen-lowering molecule sulforaphane once chewed. Eating as many plants as possible that reduce estrogen is important for women with estrogen-dominant conditions such as PMS, PCOS, Hashimoto's, Thyroid disease, and Perimenopause.
Herbalists have traditionally used Nasturtium officinale or “watercress” as we commonly know it to treat high blood pressure, diabetes, liver detox, and kidney disease.
The research studies below demonstrate that nasturtium is a cruciferous vegetable with potent antioxidant and anti-inflammatory benefits similar to the rest of the cabbage family. The phenylpropanoids are most concentrated in the flowers, second to the leaves, and least in the stems.
No wonder I always feel so amazing when I eat some fresh nasturtium flowers as their magical healing components are in a higher concentration in the flowers, although the leaves are delicious in salads and an easy green leafy veggie to grow!
The anti-inflammatory benefits of nasturtium are shown to be beneficial when applied topically and taken internally.
Nasturtium contains flavonoids, anthocyanins, glutathione, SOD (super oxide dismutase), and isoflavones that are also helpful for women against breast cancer, weight loss, chronic bladder problems, and anti-aging.
Scientists are currently studying how some of the properties of Nasturtium may have neuroprotective and anti-inflammatory properties that are specifically helpful to the nervous system and brain. The antioxidant properties in nasturtiums may be protective towards the liver and helpful against decreasing high LDL or “bad cholesterol” that causes heart disease as well as helpful for reducing post exercise induced inflammation in athletes.
Preliminary studies show the antioxidants in nasturtium improved collagen deposits in the lung condition pulmonary fibrosis, and while more studies are warranted to understand the mechanism and dosing it is generally a safe and harmless “food as medicine,” for patients with pulmonary fibrosis. Since many efficacious treatments are lacking for pulmonary fibrosis this warrants a full randomized control trial to determine dose, safety, and efficacy.
Patients that are physically disabled benefited from taking nasturtium in a research study and consumption resulted in fewer markers of inflammation including oxidative stress and c-reactive protein. Therefore nasturtium may also be beneficial for chronic pain via blocking COX pathways and demonstrates also antimicrobial properties against gram-positive bacteria in vitro. The isothiocyanates in nasturtium have been shown to be beneficial against UTI- Urinary Track Infections.
Nasturtium was found to be protective against gentamycin induced kidney damage and may have a future role in how we treat cancer patients undergoing chemotherapy.
While cancer patients and kidney patients deserve more research on nasturtium to understand the most efficacious dose, since nasturtium is essentially a food it should be fine to add more to the diet but as with any new herbal medicine always check with your Naturopathic Doctor!
If you need my help with your nutrition, hormones, women's health, or any of the aforementioned conditions simply pop over to my SCHEDULE page to treat yourself to a Naturopathic visit.
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease.
She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
References:
Dr. Nicole Sundene, NMD
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!
By Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
My patients have been LOVING Fullscript as their trusted prescription vitamin supplier. The best part is you always save 20% off even if you no longer need to come in and see me because your symptoms are resolved! We have had so many questions lately I decided to make this brief tutorial so you are taking advantage of the prescription supplement savings!
How to Use Fullscript to Save on Vitamin Supplements
Due to my physical disability from my Autoimmune condition I will no longer be selling supplements in my clinic for the foreseeable future and will only be seeing patients in the office that require an exam. Thank you to everyone that has been super supportive and understanding of this. I miss the "Old Ways" of doing things when my patients could just pop in during my Walk-In Hours and say "Hi" while getting a B-12 shot or picking up your vitamins, but it is simply not realistic for me to conduct business like this as a Lupus patient that is immunocompromised. Also as a single Mom I need to stay healthy in order to care for my child and continue caring for the long term big picture of my hormone and chronic disease patients in my Women's Health practice.
While many Pandemic changes have been truly brutal for me to endure, one of the beautiful blessings that has come out of all of this has been how much better my patients are understanding their TYPED treatment plans via Fullscript!
We are all LOVING having all our supplements delivered through Fullscript! Ordering and reordering prescription grade vitamins, herbs and supplements is easy through Fullscript and orders usually arrive in 2 days.
Everybody was ecstatic with Cyber Monday on Fullscript last year. It was such a hit I thought I would send out this reminder to ensure all my patients know how to take advantage of the amazing vitamin supplement discounts!
Cyber Monday is just around the corner and a great way to stock up on your Multivitamins, Fish Oil, Probiotics, Immune Support, Antiviral Herbs, Allergy Formulas, Curcumin, DIM, Aloe Vera, and special things you personally need to stay healthy through the holidays.
You can always save 20% off as my continuous THANK YOU for being such awesome patients!
Anything I have prescribed for you should always be in your account and you can easily log in to order refills. Go to the menu in the upper left corner and select PRESCRIPTIONS at the top of the menu above CATALOG. If your supplements are not saved simply go under CATALOG search and enter the name of the product you are looking for.
What is the best part of Fullscript?
Nobody has to try to read my WONDERFUL DOCTOR’S HANDWRITING anymore!
I can now easily just type all the instructions and have them emailed to you.
One of the most helpful features patients have enjoyed is the picture of the bottle next to the instructions so that makes it easy to remember what the supplement is for and the directions.
After our appointments over the phone or in clinic, you will get an email from Fullscript that says “Dr. Nicole Sundene has sent you a prescription.” You can purchase what you need and receive 20% off and direct shipping. Most patients find it super simple and very helpful for saving their family money on their vitamins while also ensuring they are always taking the finest ingredients. If you are not taking high quality supplements your treatment plan also may not work. As there are a lot of poor quality products out there with amazing marketing.
QUALITY COUNTS!
Fullscript has been wonderful for everyone with all the phone consults lately. I can now easily listen to what you have going on and email your list of vitamins, supplements and herbs to help you feel your best.
If you need to schedule a phone consultation simply visit www.scottsdalenaturopathic.com. You can also call (480) 837-0900 if you need help scheduling the appointment.
I am always THANKFUL for my WONDERFUL PATIENTS and hope you enjoy the savings, quality and convenience that Fullscript provides as my continuing thanks to you and your faith and support of Naturopathy!
I am THANKFUL to doctor so many awesome, kind and caring souls. When times got tough it was your beautiful smiling faces that kept me going despite dark times. Thank you for your patience, prayers, support, random kind text messages and understanding of me during the most stressful time I have ever had to endure during my twenty two year career in health care. While normally I am taking care of my patients.... many of my patients have done very kind things to take care of me. Thank you for all the gifts, cards and kind words of encouragement.
I truly feel grateful to be blessed with a tribe of so many awesome women in my Women's Health practice....as well as a handful of awesome men that simply prefer having a female doctor! Thankfully the pharmacies and labs are working somewhat decently again. Thankfully we all survived the Naturethroid apocalypse.
I am Thankful to be your Naturopathic Doctor!
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
Dr. Nicole Sundene
Scottsdale Naturopathic Doctor
Asthma can be a frustrating condition, especially when there is poor air quality. Between the fires, humidity and monsoons… my asthma has been horrible. So let me show you how I make my “Coconut Cough Syrup” by grating up a bunch of organic carrots to combine with cinnamon, ginger, licorice, cloves and star anise… and bringing it to a boil in organic coconut milk to help soothe my irritated respiratory pathways. This recipe is for asthma prevention, and is not a substitute for medicine. Although there are studies for coconut helping acute asthma I do not recommend that and it can be dangerous!!
Carrots are rich in beta carotene and thus an anti-inflammatory agent for the mucous membranes, beta carotene is necessary for repairing damaged cells. I happen to have a beautiful bunch of organic carrots I need to use up but you can also use butternut squash, yams, sweet potatoes, or squash. Most orange veggies are rich in beta carotene and make a delicious and powerful therapeutic “soup” I like to sip throughout my day when my lungs are not happy.
Licorice- Is a potent demulcent herb that helps soothe irritated membranes. You can feel the slippery quality in your mouth as you sip it very similar to aloe vera. Unless a patient hates the taste of licorice, or they have hypertension or other conditions causing licorice to be a poor herbal choice, I believe licorice is one of the absolute best herbs for coughs, sore throats and irritated mucous membranes. Specifically because it is also an antiviral herb and those of us with asthma are more susceptible to viruses and infections. Licorice tea is an excellent preventive daily tonic herb for asthma.
Coconut Milk is rich in the Phospholipids, the lungs need to heal and repair, it is antiviral and antifungal. I also increase my Omega-3 fatty acids from fish oil, flaxseeds, and walnuts to reduce inflammation.
The more herbal medicine plants you can incorporate into your diet the less herbal capsules you need to take! As always, please check with your own doctor before implementing any new herbs as medicine. Or if you need a Naturopathic Doctor, simply pop over to my SCHEDULE page to treat yourself to a Naturopathic visit. I would love to help with asthma!
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
"Hi Dr. Nicole, How can I make fish taste less fishy? I know you want me to eat fish for my ADHD but I hate the way it smells. Please help!"
Jennifer B Cave Creek, AZ
Hi Jennifer! Thanks for the great question. I also hate the smell of fish. I never ate it until I went to Naturopathic Medical School and realized the importance of Omega-3's for brain health. A Naturopathic Doctor, "Dr. Bruce" taught me this recipe. This recipe is fast and easy to make. You can use any kind of fish that is low in mercury.
If I can make this recipe as a very busy Naturopathic Doctor, then ANYONE can make this recipe. Combining the simple whole foods ingredients of salmon with Rosemary is not only an amazing tonic for the cardiovascular system, but also imperative for ADHD, memory loss and concentration as well. The omega-3's in salmon are very important for dry skin, psoriasis, eczema, shiny thick hair, and many dermatology conditions!
The omega-3 oils combine nicely with the anti-oxidant and circulatory properties of Rosemary to give your brain a much-needed mental boost! This is brain food at its finest! Try eating this salmon for lunch to have a productive afternoon at work. This is the perfect recipe for someone with ADHD.
Dr. Nicole’s Rosemary Memory Salmon
Growing Rosemary in your yard or garden is one of the most low-maintenance herbs possible. Simply plant in a sunny location, water if you remember, and pinch back as needed! Rosemary makes for fabulous, inexpensive shrubbery and each time you prune some back you can use it to make a recipe! Be sure to stop by and visit your rosemary often, pinch off a sprig to smell or chew on throughout the day as a potent antioxidant that boost your immune system, mental health, memory, and brain! Check out my blog on Rosemary for more information about its benefits.
Thank you for your questions about Holistic Women's Health. Please send them to me on a postcard and remember if your Naturopathic question cannot fit on a postcard you need to SCHEDULE an appointment with me! Always check with your Naturopathic Doctor before using new herbs, especially when combining them with medication. You need someone that is an Integrative Health expert such as myself that is trained and experienced in doing this!
“There’s rosemary, that’s for remembrance.” ~William Shakespeare, Hamlet
~Dr. Nicole Sundene
(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!
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 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!
“Should thyroid patients take iodine?” Melinda Cave Creek, AZ
Thyroid treatment is complicated. Taking hormones, iodine, and seaweed at the same time are not always a good holistic thyroid mix, so that is a great question, for me to answer today for women with hypothyroidism.
Oftentimes my Naturopathic patients are either ingesting zero iodine and have low levels as they cook with sea salt that is not iodized, or they are overdosing on iodine for their thyroid, and taking way too much of it to the point they are hyperthyroid, sweaty, angry, and having diarrhea and other abnormal movements from their nervous system.
I will admit over the years, I have had to manage what I call a "Thyroid Hormone Train Wreck" from patients starting iodine at the same time as their Armour thyroid without telling me. While it is good to read about your new thyroid condition, combining thyroid herbs and nutrients that have a synergistic effect with your thyroid hormone without first telling your hormone doctor at an appointment that you plan to do this is likely more dangerous than helpful.
I describe this to my patients that are not low in iodine as the hormonal equivalent of throwing a match on a pool of gasoline. As a women’s health doctor I have seen many women go into a dangerous hyperthyroid storm from doing this, so please be careful with iodine if you take thyroid hormone!
Nonetheless, the thyroid does need iodine to function. This is why women should look for iodized sea salt and buy that, and not just use pink Himalayan salt, or regular sea salt as it will lack adequate iodine. Generally using iodized sea salt is all my low iodine patients need to do to.
While I understand some patients do not want to take any hormone at all, and that is why they seek me out. That is also not always realistic for every patient, thyroid "medicine" is not a drug, it is a hormone that is natural and the body is failing to make it which is causing a myriad of symptoms. All of these symptoms generally result in my patients being on MULTIPLE DRUGS without proper thyroid hormones. I often see women on high blood pressure pills, cholesterol statins, diuretics, laxatives, hair loss drugs, and psychiatric drugs for depression, anxiety, and ADHD. Taking a bunch of drugs and anti-depressants is a much higher price to pay in my opinion than simply having thyroid hormones properly adjusted.
Therefore when I see mild thyroid deficiency symptoms I think “Let’s use natural supplements to correct this.” But when I see more severe deficiency combined with a myriad of annoying thyroid symptoms, perimenopause, or menopause I begin to think of just giving some thyroid hormone gland or NDT “Natural Dessicated Thyroid,” rather than waste time trying to replete nutrients. high
While iodine, zinc, tyrosine and b-vitamins are needed to make thyroid hormone, I do not recommend ever adding these things in without first checking with your holistic hormone doctor as it will generally result in symptoms of hyperthyroidism, and cause the dose of the thyroid hormone your doctor has prescribed to become too high. This can be seen with anxiety, nervousness, sweating, jitteriness, palpitations, chest pain, high blood pressure, rage, and agitation.
The better thing to do is to either start with these nutrients in mild thyroid deficiency symptoms and labs, or to look at adding them in after thyroid hormone has been properly adjusted and then further test and adjust it after that.
While women in Scottsdale often beg me to crank their thyroid hormone up to the “fat burning max” too much thyroid hormone feels worse than taking too little. Depressed, forgetful and tired is far better than angry and wired.
Keep in mind for patients with a history of hyperthyroidism or "high thyroid" from Grave's Disease and Hashimoto's that have had their thyroid radiated or removed taking these nutrients generally is not very beneficial, other than to insure they are not deficient in them, and that other systems that convert thyroid from stores to active hormones such as in the liver are supported with the nutrients needed for this conversion process from T4 to T3. Light in the form of 10,000 lux daily from the outdoors and physical exercise are also needed for this conversion.
If you do choose to try iodine for your thyroid, I recommend eating organic seaweed as the best source. The seaweed my puppy is trying to eat at the beach in my Instagram video, was before the San Diego oil spill, so please consider the health of the water where your seaweed grows when harvesting seaweed in the wild, and ensure you are leaving enough for the wild life that requires it to live!
Most commercially sold organic seaweed is grown in controlled tanks and ponds due to the amount of plastic, heavy metals and toxins in our ocean water. So that is what I look for when I buy seaweed, certified organic only!
Need help with testing or treating your thyroid? Simply visit my SCHEDULE page to treat yourself to a Naturopathic Hormone visit! I would be happy to help!
Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Specialist in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!
Dr. Nicole Sundene, NMD
Scottsdale Naturopathic Doctor
Happy St. Patrick's Day! I thought I would share my favorite Naturopathic green foods for women today. As a Women's Health Doctor and hormone specialist, it is imperative that women eat healthy and incorporate hormone balancing herbs and nutrition into their daily diets. By relying on food as medicine women can work to avoid using prescription drugs, or at least keep them to a minimal level.
#1 Cabbage: Of course, since we are celebrating St. Patties Day we MUST celebrate cabbage! Recently I went to an Irish Pub and ordered corned beef and cabbage, and was horrified to find out that the beef is “corned” because it is brined with corn sized pieces of salt! No wonder it was too salty for me to eat.
Hold the corned beef, but keep the cabbage because it is a powerful cancer fighter thanks to the indole-3-carbinol content. This is also a great breast cancer preventative for women as it decreases estrone the “bad estrogen” while maintaining healthy levels of estradiol or the “good estrogen.” Cabbage is also full of sulforaphane which also prevents cancer via this estrogen detox mechanism and other anti-cancer properties. As a Women's Health Naturopath, I always have to remind women of what an important superfood cabbage is, and how important eating daily cruciferous vegetables are to protect their breasts, uterus, and ovaries from cancer.
When estrogen pools and is not detoxified it remains high as bad estrogen or estrone which increases breast cancer risk. Estrogen is like water. Too much is just as bad as not enough. Being overweight causes an increase in bad estrogen which then furthers insulin resistance which causes more weight gain. That is the estrogen dominant loop many women get stuck in when they cannot lose weight.
Women often seek me out as a Hormone Doctor because they think they have hypothyroidism or Hashimotos causing weight gain, but oftentimes it is this elevated bad estrogen situation happening.
In the meat industry, they give shots of estrogen to cattle to fatten them up so they can sell the meat for more dollars per pound. So having high levels of estrogen is the last thing women want to have if they are overweight and cannot figure out why.
While lack of estrogen is a problem in menopause, estrogen dominant conditions such as PMS, PCOS, Insulin Resistance, Weight Gain, will improve with cabbage.
#2 Olive Oil: I cannot speak highly enough for the virtues of using olive oil as your primary cooking oil in your kitchen. My basic cooking rule of thumb as a Naturopathic Doctor and Biochemist is to simply use olive oil when cooking for ALL recipes unless the flavor will not work. That is only when I deviate to a different oil because olive oil is true antioxidant magic at its finest! Otherwise, olive oil is a RICH antioxidant source as I stated in my article, “Olive Oil Prevents DNA Damage.” If olive oil is NOT green, is yellow, and has no flavor or tastes bitter….it is...FAKE!
There are many fake olive oils out there, be sure to purchase organic olive oil that is certified from a reputable source or you may be getting overpriced canola oil with food coloring!
#3 Kale: Just like cabbage, kale falls in the cruciferous vegetable category, and all these veggies are super cancer fighters. In addition, kale is rich in magnesium, and trace minerals. To wilt kale, chop it finely, heat a pan to medium heat, add some olive oil and garlic, and when the garlic is soft add the kale, cover, stir occasionally until tender.
#4 Spinach: Whether served up in a salad, soup, or tucked away in an omelet, spinach is one of the most versatile and easy to hide green foods. I always keep a bag of organic frozen spinach in my freezer. This is the easiest way to pump up your recipes with the least amount of effort. Some patients react to the oxalates in spinach which is why you should eat your spinach slightly wilted as I instruct above with Kale.
#5 Chlorella: This blue green algae is great for chelating heavy metals such as lead, mercury, cadmium, and so forth. Chlorella is a rich protein and magnesium source. Start with a small quantity and work your way up to the manufacturer’s recommendation if you are using it for detox. ALWAYS buy a certified organic brand when it comes to this chlorella or spirulina.
#6 Celery: The dieter’s best friend, celery is an excellent snack that also lowers High Blood Pressure. If you have hypertension try bringing a snack of celery with you every day. My favorite dip for celery is raw almond butter. Although high in fat, it is high in the good fats.
Good Fat + Fiber=Appetite Control=Weight Loss.
#7 Cilantro: An imperative part of salsa, cilantro also chelates heavy metals out of our system, as I discuss in my article "How to Detox After Mercury Fillings." This herb should definitely be included in your herb garden. I mix it in with fajita’s, salsa, guacamole, and stir fry.
#8 Mint: A wonderful cooling, uplifting herb that is highly versatile. You can chew a sprig from your garden, make my ADHD Tea, or make Mojito’s. Mint helps clear your sinuses, lifts depression, soothes migraine headaches when applied to the the temples, and is a powerful antioxidant that will preserve women against aging. There is Chocolate Mint, Pineapple Mint, Spearmint and many forms of mint so you can pop over to your favorite nursery and sample the flavor of each one!
#9 Basil: Basil is an antioxidant, anti-inflammatory, anti-cancer, anti-aging herb of the mint family traditionally used for headaches, arthritis, reducing stress and fevers, as well as making Pesto delicious! The mixture of raw pine nuts, basil, olive oil, and cheese make for a fabulous “superfood feast.” Pesto is a high fat food, but usually used in small quantities. I make mine in the summertime when the basil is on sale. Mass-produce pesto, and freeze in silicone containers, or ice cube trays. Then just add the frozen pesto cubes to hot gluten free noodles and wait for the magic to happen.
#10 Fennel: Did you know you can chew on fennel seeds to help release painful gas and bloating? This is a common traditional herbal remedy. Women don't need Gas-X for bloating, they can just munch on whole fennel seeds! No need to even make them into a tea. While the seeds are a fabulous carminative for gas, the fennel bulb is delicious alone or in salads.
#11 Nasturtiums: I love growing these in my garden because they grow like CRAZY on a dripline in Arizona and thus make me feel like an awesome gardener. There is no happier feeling than watching their beautiful orange, yellow and red blooms pop up while I have done little work to help.
Nasturtium leaves add spice to your salad, and the flowers provide a beautiful garnish. You can buy several types of nasturtiums and let them hang down a wall in a sunny location if you are in a moist environment. If in Scottsdale desert I would keep them low to the ground on a dripline and add extra water when you remember. The tendrils love to dangle down. Harvest simply by pinching back the latest leaves. They help with liver detox, and anger, moodiness, anxiety, and rage with PMS.
#12 Nettles: Seasonal Allergies happen TWICE a year in Phoenix, which is why you really need to make best friends with Stingle Nettles as I discuss in my Nettles blog. Nettles are so fabulous they also made it on my list of "Favorite Naturopathic Herbs for Women." What medication helps your allergies AND helps with Female Hair Loss? If you want thick, long, shiny hair you need to read my articles on how to use nettles!
Women can easily cook with nettles, make tea with nettles or take capsules of the leaves to reduce histamine levels, puffy, itchy watery eyes. I can't have any of my beautiful patients going around with puffy eyes and dark circles under their eyes from allergies. That is the last thing women need right now! Life has been challenging enough! New research recently found nettles to be helpful for night sweats, and hot flashes in menopause which is why they are in my "Menopause Milkshake Recipe." I love to have a cup of nettles tea before bed.
#13 Rosemary: One of my favorite herbs because it has so many different herbal talents. Ultimately rosemary is an amazing antioxidant, great for menopause, circulation and mental functioning. Read: “Rosemary for Memory & ADHD” and “Rosemary Salmon Recipe.”
As you can see in my above photo I like to pick a little sprig of rosemary off my plant and nibble on it as I drive to work in the morning. The essential oil of rosemary is uplifting, helps with depression, ADHD, brain fog, and concentration as I discuss in my ADHD Diet.
#14 Green Apple: Great for the “sour” flavor we are often missing in the Basic American Diet (BAD.) According to Chinese Medicine, we need all five flavors: Salty, Sour, Sweet, Bitter, and Pungent. In America we are out of balance because we eat mainly only salty and sweet. Did you know apples are protective against diabetes, insulin resistance, and a host of other health issues and can help women lose weight? Check out my article on Apples for more info!
#15 Honeydew: I LOVE HONEYDEW! It is nature’s Gatorade and perfect for an outdoor outing where you need electrolyte replacement. Pack some along next time you go hiking, skiing, rock climbing, mountain biking, etc. Honeydew also quenches the thirst better than most drinks. Honeydew is great for cancer patients suffering from “radiation burn” to the throat. Singers, public speakers, and those prone to laryngitis can also benefit from using Honeydew as herbal medicine.
#16 Alfalfa: Alfalfa sprouts, along with other sprouted foods contain vital nutrients and enzymes that should make women feel amazing and youthful. Sprouts contain the enzyme Superoxide Dismutase which is anti-aging and helps protect joints from painful arthritis and autoimmune attacks for those women with chronic pain.
#17 Dandelion Leaves: Spring is the perfect time to harvest dandelion leaves and flowers. Use only the baby leaves in salads as the larger ones are too tough and bitter. The leaves in large quantities have been shown to reduce blood pressure through a diuretic mechanism, and the root detoxifies the liver. The root should be harvested in autumn. Be sure your dandelions are pesticide and herbicide free! Read: “Dandelions: Detox Your Liver”
Green foods are GREAT because they aid with detoxification. Anytime we see a green food we know it is rich in chlorophyll. The cholophyll molecule is very similar in structure to the hemoglobin in our blood, except it contains magnesium in the center instead of iron like hemoglobin. This is why we refer to green veggies and herbs as "Blood Building" in Naturopathic medicine, and why your Natuorpathic Doctor is prescribing greens to boost patients with anemia, chronic fatigue, and weakness.
Magnesium is responsible for over 400+ biochemical pathways in the body, and since most Americans don’t eat enough greens, the top nutrient deficiency in America is likely magnesium.
If you need a Naturopathic Doctor to help you with your nutrition, hormones, or Women's Health issues simply pop over to my SCHEDULE page and treat yourself to a Naturopathic visit. I would be happy to help you feel awesome!
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
Scottsdale Naturopathic Doctor
Comprehensive Stool Analysis (CSA) testing is very important in the following conditions:
A Comprehensive Stool Analysis (CSA) looks at the microbes in the stool along with their ratio and balance with each other. While it is normal to have some yeast or bacteria in the digestive tract, when the yeast, bacteria or parasites become out of balance with the good bacteria, that is when skin rash symptoms, ADHD, fatigue, and brain fog symptoms begin to flare up. This is how the CSA differs from standard lab stool testing through your GI doctor or gastroenterologist.
Stool testing through a reputable company approved by a Naturopathic Doctor is important to understand which probiotics or good bacteria need to be added to the patient's microbiome and if any botanical antifungals, antibacterials, or antiparasitics are indicated for the patient's specific test results.
Stool testing also tells us about the health of the digestive tract with the absorption of fats, enzymes, and elasticity of the stool and is therefore important for patients with malabsorption issues related to osteoporosis and anemia.
HOW TO COLLECT STOOL SAMPLE
Sample must be collected on two separate days. The patient must discontinue digestive enzymes, antacids, iron supplements, vitamin C, aspirin, anti-inflammatories, and large amounts of meat 48 hours prior to the collection of the stool specimen.
FAQ STOOL TESTING
"My doctor already checked my stool and said it was fine," is a comment I often hear when I recommend comprehensive stool testing. While I order insurance covered stool testing from a standard lab as well it is grossly looking for a severe bacterial infection or parasites. It does not analyze for yeast overgrowth, or bacterial overgrowth which are the two primary reasons my patient is experiencing chronic disease. Regular testing has also in my experience, missed low grade c. diff infections that are picked up on the more sensitive CSA test.
If you would like to order your stool test kit prior to your new patient visit, simply give us a call and allow 5 weeks from the date you mail your stool test in, prior to booking your new patient visit as this comprehensive testing takes about four weeks. If you do not have a Naturopathic Doctor near you to help with stool specialty testing I am able to serve patients by telemedicine in all fifty states and would be happy to help you as I don't generally need to prescribe any medications to treat digestive issues. Oftentimes my patients need this important diagnostic information to improve.
Dr. Nicole Sundene
(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!
