Dr. Nicole Sundene
Bladder problems are a common and frustrating Women's Health condition that can be a sign of Hormone Imbalance and Poor Immunity. Women often complain to me about their ongoing bladder problems that have not been solved by visiting a Urologist.
As someone that used to assist a Urologist many years ago I know that Urology is great for severe issues such as prostate cancer and bladder cancer, yet it often fails the patients with chronic bladder problems and chronic bladder pain because there are few medications that can help the annoying and irritating bladder symptoms. that they have to use the bathroom urgently, have bladder pain, frequent infections.
If you have a bladder problem occasionally it is not a big deal and is considered normal, but women that constantly are experiencing bladder problems are better served by working with a Naturoapathic Doctor as Herbal Medicine can help to improve immunity and also soothe the bladder.
Many herbal medicines can provide immediate relief for bladder problems unlike in conventional medicine there are limited options to help women with their chronic bladder pain.
The symptoms of interstitial cystitis and irritable bladder can often improve from avoiding certain foods thought to specifically aggravate this condition.
Be sure to see your Women's Health Naturopathic Doctor if you are suffering with chronic bladder problems such as: chronic urgency, frequency, and burning pain involved in these conditions. While the list of foods below can help relieve chronic bladder pain, bladder pain can be a concerning symptom that can indicate greater issues with the patient's Immune System, Hormones and Muscle Tone of the Pelvic Floor.
1. For rapid relief of discomfort, take 1 teaspoon of baking soda dissolved in one cup of water. This helps to prevent urine acids from interacting with damaged tissue. This is not an adequate long term solution though as it can interfere with absorption of iron, magnesium, calcium, and minerals.
2. Drink plenty of water to dilute urine.
3. Ice packs or heating pads may help to ease pain.
4. Kegels: TEN Squeezes of the pelvic floor muscles used to stop the flow of urine should be done 3 times daily. Attach your Kegels to an activity you are constantly bored with such as 1) Waiting at a stop sign 2) Standing in line at the store 3) Waiting on hold on the phone. Women cannot do too many Kegels but failure to exercise the muscles that support the bladder will only make bladder problems worse as a woman ages because gravity will eventually win and the bladder as it continues to sag down through weak pelvic floor muscles will only become more painful, problematic and incontinent. The future of female patients with bladder problems that do not do their Kegels is grim as they may even need surgery or a "Bladder Sling" to support the prolapsing bladder. This can all be prevented by staying committed to doing Kegels three times daily.
5. Avoid foods that tend to cause bladder problems for two to three months or until the bladder pain has diminished. I have found that it is best for my patients to continue eliminating the irritants well past symptom resolution to insure the bladder pain does not return.
6. Add healing demulcent herbs or mucilaginouis herbs to your regime such as my "Cornsilk Tea Recipe" for bladder pain.
The patient can then test each food by eating high amounts of it three times daily for three days to determine if the food is specifically irritating their bladder. Not all foods on the list will irritate the bladder. Women occasionally will eat a combination of the wrong foods for the bladder and find their symptoms are worse. Avoid eating a combination of these foods at any one meal or in any given day to keep your bladder problems at a minimal level.
While many of the foods on the list are healthy foods my patients do not want to avoid, I recommend focusing on the elimination of: Spicy foods, Caffeine, Citrus, Peppers, Onions, Garlic, Gluten, Dairy, Chocolate, Tomatoes and Nightshades as the most common offenders my female patients complain of being the cause of their bladder problems.
By simply avoiding caffeine, tomatoes and spicy foods many women have their bladder problems immediately under control. If this is not the case please schedule an appointment with me or your Naturopathic Doctor immediately so we can analyze your bladder problems and address them at the ROOT CAUSE. The foods listed below contain amino acids and/or other acids which contribute to bladder destruction and discomfort.
Some foods may be more irritating for certain individuals than others. Avoid all foods listed below the best you can until symptoms have resolved before challenging them to determine if they are the cause of the bladder problems. You should be off each food for a minimum of two weeks before challenging.
The challenge phase involves reintroducing a food you want to eat again three times daily for three days while watching if your bladder symptoms flare. If not you can eat them moderately. Some spicy and acidic foods are best to just avoid completely in my humble opinion as a Women's Health Naturopath.
FOODS TO AVOID FOR BLADDER PROBLEMS
Please schedule an appointment to resolve your bladder problems at the ROOT CAUSE. If you need a Naturopathic Doctor that is a Female Hormone Specialist to assist you with your bladder problems or ongoing Female Urology complaints I would be delighted to help you as I have a very high success rate helping women with their bladder problems for over fourteen years and nothing brings me more joy than to help women gain control of their bladder and not have to live a constant victim of their bladder problems and worry they will not be able to find a restroom fast enough due to urgency, incontinence and other bladder symptoms.
Chronic bladder problems are best served by a Naturopathic Doctor!
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
Ginkgo shows amazing new research. Ginkgo improves memory, cognition, ADHD symptoms, restores brain function in depressed seniors, improved recovery from postviral loss of smell, improves stroke recovery, and is beneficial against tinnitus [1-6].
Ginkgo is a medicinal herb from the leaves of the Gingko biloba tree, also referred to as "Maidenhair Tree" because the leaves give the tree the appearance of having the curly lush hair of a young girl. The ginkgo tree is an ancient plant, dating back at least 250 million years. It is the oldest living species of tree in the world and it survived to modern times only in the mountain forests of Eastern China. The tree itself can live as long as one thousand years.
Most often the herb is taken as a 50:1 standardized leaf extract—this means that 50 grams of dried ginkgo leaves have been processed down into 1 gram of extract in a way that preserves a standard amount of the constituents believed to be the most important medicinally (22-27% flavonoids glycosides, 5-7% terpene lactones including 2.8-3.4% ginkgolides, 2.6-3.2% bilobalide, and less than 5 parts per million ginkgolic acids).
Ginkgo is best known for its ability to increase blood flow to the brain and improve impaired memory and mental performance, especially in the elderly. As a result, ginkgo is one of the most researched herbs available, is considered safe except in a few situations with medications, and also has a number of other uses.
Ginkgo can decrease platelet aggregation and prevent strokes and other diseases related to blood clots or emboli. It has been used for migraines, to delay the mental deterioration in early Alzheimer’s, and in treating tinnitus, vertigo, and cochlear deafness. It is also used for diabetic retinopathy, retinal insufficiency, macular degeneration, cataracts, intermittent claudication, Raynaud’s disease, varicose veins, generalized peripheral arteriopathy, and erectile dysfunction. It can also decrease asthma symptoms.
WHO SHOULD NOT TAKE GINKGO?
Gingko leaf extract is very safe and its side effects are almost nonexistent. However, patients who are on anticoagulant or antiplatelet medication such as Warfarin or aspirin should use ginkgo with caution. Generally I use other herbs for these patients so as not to double up on blood thinning. If you want to take it over the long run your anticoagulant medication will need to likely be adjusted down or you run the risk of bleeding internally. Along the same lines, ginkgo probably should not be used in cases of excessive bleeding or hemorrhagic disorders. It also may be contraindicated in anovulatory amenorrhea and infertility. Other drug interactions include the possible potentiation of MAO inhibitors and papverine. Ginkgo can increase blood pressure used concomitantly with thiazide diuretics. The RAW leaf, stem and seed can cause GI discomfort, headache, dizziness, and in severe cases convulsions. If you are on any medications or have any chronic health conditions you should check with your Naturopathic Doctor before starting the use of any herbal medicine such as ginkgo.
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 ADHD, memory, and chronic fatigue.
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!
References:
1. Băjenaru O, Prada G, Antochi F, Jianu C, Tudose C, Cuciureanu A, Docu AA, Perrot V, Avram M, Tiu C. Effectiveness and Safety Profile of Ginkgo biloba Standardized Extract (EGb761®) in Patients with Amnestic Mild Cognitive Impairment. CNS Neurol Disord Drug Targets. 2021;20(4):378-384. doi: 10.2174/1871527320666210208125524. PMID: 33557741.
2. Procházková K, Šejna I, Skutil J, Hahn A. Ginkgo biloba extract EGb 761® versus pentoxifylline in chronic tinnitus: a randomized, double-blind clinical trial. Int J Clin Pharm. 2018 Oct;40(5):1335-1341. doi: 10.1007/s11096-018-0654-4. Epub 2018 Jun 1. Erratum in: Int J Clin Pharm. 2018 Aug 28;: PMID: 29855986; PMCID: PMC6208604.
3. Li S, Zhang X, Fang Q, Zhou J, Zhang M, Wang H, Chen Y, Xu B, Wu Y, Qian L, Xu Y. Ginkgo biloba extract improved cognitive and neurological functions of acute ischaemic stroke: a randomised controlled trial. Stroke Vasc Neurol. 2017 Dec 18;2(4):189-197. doi: 10.1136/svn-2017-000104. Erratum in: Stroke Vasc Neurol. 2018 Sep 21;3(3):189. PMID: 29507779; PMCID: PMC5829919.
4. Dai CX, Hu CC, Shang YS, Xie J. Role of Ginkgo biloba extract as an adjunctive treatment of elderly patients with depression and on the expression of serum S100B. Medicine (Baltimore). 2018 Sep;97(39):e12421. doi: 10.1097/MD.0000000000012421. PMID: 30278520; PMCID: PMC6181482.
5. Guo YC, Yao LY, Wei YX. [Clinical treatment effect of glucocorticoids and extract of ginkgo biloba on post-viral olfactory dysfunction]. Lin Chung Er Bi Yan Hou Tou Jing Wai Ke Za Zhi. 2017 Oct 20;31(20):1585-1588;1592. Chinese. doi: 10.13201/j.issn.1001-1781.2017.20.010. PMID: 29797955.
6. Li S, Zhang X, Fang Q, Zhou J, Zhang M, Wang H, Chen Y, Xu B, Wu Y, Qian L, Xu Y. Ginkgo biloba extract improved cognitive and neurological functions of acute ischaemic stroke: a randomised controlled trial. Stroke Vasc Neurol. 2017 Dec 18;2(4):189-197. doi: 10.1136/svn-2017-000104. Erratum in: Stroke Vasc Neurol. 2018 Sep 21;3(3):189. PMID: 29507779; PMCID: PMC5829919.
Dr. Nicole Sundene, NMD
Hot flash symptoms can be truly miserable for women. Some women require immediate treatment for their hot flashes, while some are fine with a few of my simple home remedies for hot flashes.
We cannot treat hot flashes in women without first addressing diet and exercise. Let me explain the diet that will actually trigger hot flash symptoms for women today.
A little while back I was hanging out with a friend drinking coffee before we headed to our favorite Thai Food restaurant. I ordered a glass of red wine (because the polyphenols are going to prevent me from having a heart attack someday), and my favorite spicy curry (because turmeric in curry is a fabulous superfood.) Then we split a piece of chocolate cake...
I suddenly broke out in a TERRIBLE embarrassing sweaty hot flash!
I was unbearably hot!!!
I could not stop sweating. I thought "No wonder women hire me as their Naturopathic Doctor to fix hot flashes, this is truly miserable!"
Almost as hot as my friend when he accidentally mistook the entire chunk of green wasabi for a piece of sushi! Being a big fan of Chinese Medicine I immediately began to analyze the energetic properties of the foods that I had just consumed.
Everything I ate was heating. Coffee, red wine, curry, red pepper, onions, garlic, sugar.
Worse yet I realized I had just consumed everything on the “NO NO” list for the menopausal diet.
No wonder caffeine, alcohol, and spicy foods are so forbidden for those with hot flashes! While I don't normally have hot flashes, I managed to give myself a hot flash from this poor choice combo!
The next day I patient was complaining her hormone cream was not strong enough for her hot flashes. Upon checking her hormone labs, her estradiol and progesterone were high enough that she should not have been having hot flashes. I gave her my typical spiel on the “Naturopathic Approach to Menopause” and “Natural Remedies for Nightsweats” along with some individualized recommendations. When I got to the spicy foods, caffeine, sugar, and alcohol part she rolled her eyes and said…
“Well that is my entire diet! How can I NOT eat those things?”
Busting out the tough love, I responded “Well maybe that is why you have been suffering from these horrible hot flashes for five-plus some odd years that appear to be refractory to most common treatments including hormone replacement therapy."
Instead of asking her to take my word on it, I simply said “Go eat all of those things in one meal and come back and tell me how you felt.”
The hot flashes that she had that night and over the next 24 hour period were some of the worst EVER. She text me about her “menopausal showcase showdown” that involved a bottle of red wine, spicy spaghetti (which she added extra red pepper flakes to), tiramisu and a double espresso for dessert. Enough to make just about anyone break into a sweat.
Five years of treating her hot flashes cured in one meal. She learned to eat more cooling foods and manage her temperature with flaxseeds in applesauce and cooling iced teas of nettles and red clover before bed.
Oftentimes whatever food we are attached to in life is EXACTLY what makes us sick.
My patient with high cholesterol says she can't live without red meat, cheese and fried foods, the high blood pressure patient shakes salt liberally on every meal, my diabetic patient reports sitting in the grocery store parking lot and frantically binge eating a box of doughnuts after a stressful day.
I could go on and on all day with these examples that I hear and see as a Naturopathic Doctor, but my point is that food should be nourishment and nothing else. Once we identify the issue we need to work to correct it. Why wouldn't we want to eat the best diet for our body?
Often something is off with the nutrition when a patient is running too hot or even too cold as is common with hypothyroidism and Hashimoto's.
What we should enjoy about food is how it makes us feel. Recognizing food as nourishment is the key to keeping our health in balance. If we are going to eat indulgences, we should enjoy them in moderation and not mix them all together all into one meal like I did!
The body forgives moderation better than it does an entire meal that promotes disease or uncomfortable symptoms. You should be able to cheat a little bit and still enjoy your favorite foods on the weekend as a treat. Try not to combine too many hot flash trigger foods right before bed to avoid hot flashes and night sweats.
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 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!
"What diet should I be eating for my depression?"
Megan H Scottsdale, AZ
Proper diet for depression is imperative to prevent depression, improve depression and reduce the need for antidepressants naturally.
Symptoms of depression typically include chronic fatigue, sleep disturbances, changes in appetite, headaches, backaches, digestive problems, irritability, loss of interest or pleasure in everything in general and feelings of worthlessness or inadequacy. Commonly there can be a preoccupation with death that sometimes results in suicidal ideation and/or attempts. Poorly controlled depression can be life-threatening, therefore the following "Depression Diet" I will discuss should be implemented under the direct supervision of a Naturopathic Doctor. Treatment options vary widely, though any given treatment does not necessarily work for everyone. Keep in mind even with traditional Psychiatry patients often are rotated through several antidepressants or anti-anxiety medications before the correct fit is found.
The Hallmark Sign that women are experiencing depression from Hormone Imbalance such as PMS, PCOS, Menopause, Perimenopause, Hypothyroidism, or Hashimotos is when we see a fluctuation or sudden shift in symptoms. For most women, it is monthly. Some women will have a mood crash in their 40's and 50's with perimenopause or menopause. I always find this more concerning when women with normal hormonal changes are put on antidepressants they don't need. Women with few situational triggers that fail to respond to traditional antidepressants and still feel flat, blah and lifeless are likely in need of Hormone Testing.
The same is true for Natural Medicine for depression. Most research studies on natural medicine and nutrition for depression show improvement around week 8. That means you should try something for a few months before deciding it does not work. It is not realistic to take a natural medicine one time and expect all depression to go away.
The Role of Diet in Depression
Diet greatly influences the brain’s behavior. The levels of brain chemicals known as neurotransmitters, which regulate our behavior and are closely linked to mood, are controlled by what we eat. Many of the neurotransmitters needed for a happy mood are made in the digestive tract. Therefore patients with GI symptoms may be more prone to depression and anxiety. The neurotransmitters most commonly associated with mood are dopamine, serotonin, and norepinephrine. Deficiencies, excesses, or imbalances of these brain chemicals cause mental and emotional disturbances and affect our perception of pain and pleasure.
Neurotransmitters carry electrochemical impulses between cells. Serotonin plays a role in mood, sleep, relaxation and appetite. Dopamine and norepinephrine play a role in hunger, thirst, digestion, blood pressure regulation, heart rate, respiration, thermoregulation, aggression, and sexuality. Neurotransmitter Testing can safely identify via urine which Neurotransmitters are running low and causing depression or alternatively which excitatory neurotransmitters are running high and causing anxiety.
The production of neurotransmitters are dependent upon amino acid levels, B-Vitamins, minerals like magnesium, iron, copper, and selenium. Therefore deficiency in one or multiple "ingredients" that are required to make the neurotransmitter you need to feel happy can greatly impact your mental health and result in anxiety, depression, OCD, ADHD, or worsen PTSD.
Chronic anxiety can lead to a burnt-out depressed state due to "Adrenal Fatigue." Depression caused by adrenal fatigue does not improve with antidepressants and requires a completely different treatment plan. Patients with suboptimal hypothyroidism or poorly managed thyroid disease can experience "Thyroid Depression" which also does not respond well to antidepressants. In women's health hormone imbalance is often the underlying cause of mental health issues.
Adequate protein consumption and absorption (requiring proper digestion) is essential in order to have enough precursor amino acid building blocks in order to synthesize any neurotransmitters. Their production also requires nutrients such as fatty acids, Vitamin B3, iron, folate, Vitamin B6, copper, calcium, magnesium, and lecithin, among others. The absorption of precursor amino acids depends on the consumption of adequate complex carbohydrates.
Note: The dietary recommendations and guidelines below include foods to which some individuals may have allergies, intolerances and sensitivities. In those cases, those foods should be avoided. Persons taking medications should not consume any of the herbal teas described without first consulting with me or your Naturopathic Doctor, Psychiatrist or Holistic Psychologist regarding potential interactions. Dietary choices should be modified to meet your personal dietary needs. Consult your Naturopathic Doctor or Holistic Psychiatrist for further information regarding nutrition and your individual medical condition.
Depression Diet Guidelines
• Avoid sugar and both artificial and natural sweeteners of all types, even honey, molasses, and fruit juice. Stevia is the only acceptable “sweetener” in my humble opinion as a biochemist and Naturopathic Doctor. Alcohol sugars should also be avoided. Do not use splenda or aspartame.
• Avoid alcohol, caffeine, and soft drinks. For each high, there is a low.
• Avoid junk food, processed and refined foods, foods high in saturated fats, or hydrogenated (trans) fats. Healthy fat choices include polyunsaturated and monounsaturated fats and oils that are organic and cold-pressed. I generally cook with olive oil.
• Food choices should be whole foods (unprocessed and unrefined), organic whenever possible, including at least five servings daily of vegetables and fruits. Grains should be whole and unrefined, especially rice, corn, and quinoa. Fresh food is always preferable to frozen and frozen is always preferable to canned.
• Identify and eliminate food sensitivities. Gluten found in some grains has been linked to depressive disorders. Gluten-containing grains include wheat, spelt, rye, triticale, oats, barley and kamut. I have seen just this step alone be the only thing some of my depressed patients need. If you cannot afford the Food Sensitivity Test then go off gluten for at least 2 weeks if not 4 to really see the mental health impacts. To test gluten you must eliminate it properly and then challenge gluten by eating high amounts of it three times per day for three days. Gluten often gives my patients a "Mental Health Hangover" and they feel great when they are eating it, but feel more depressed and anxious the next few days
• Eat adequate lean sources of protein (0.8 g/kg body weight daily). Amino acids from protein are needed to make neurotransmitters that make us feel happy. The #1 issue I see commonly in my women's health practice is women not eating enough protein. I shudder every single time a depressed or anxious woman tells me they eat zero protein for breakfast and all carbs. Personally, I would be asleep by 10am if I did that and in a terrible mood. Many of you eat a diet of all fat, carbs and fruit and are truly starved of protein. How can a brain be happy like that? Instead, emphasize wild, cold-water fish (salmon, halibut, mackerel, etc.), legumes, nuts and seeds. Organically raised poultry and eggs are also good protein sources. Fermented dairy products are also acceptable (yogurt, kefir, cheeses, etc.)
• Balance blood sugar by "Stacking Your Macros" ie: every meal and snack should be balanced, containing some protein, fat and complex carbohydrates. Low blood sugar episodes trigger depression, anxiety, and panic attacks.
• Increase Omega-3 oils via walnuts, fish, chia and flaxseed. Other nuts DO NOT CONTAIN OMEGA-3. You should NOT supplement with an Omega-6 or 9 supplements for "brain health" as that is totally useless marketing hype. You are getting enough of this in your diet and cooking oils. We are all notoriously deficient in Omega-3 and the lower your Omega-3 and higher your Omega-6 and 9 the WORSE your mood will be.
For more information on herbs used to treat depression check out my other mental health blogs: "9 Natural Treatments for Depression." and "Seasonal Depression: Natural Treatments." Always work with a Naturopathic Doctor such as myself and do not use natural medicines without the support of a trained "Holistic Psychiatrist" as this can be dangerous. Here are a few examples of teas that patients enjoy drinking for their mood:
Happy Days Tea: 1 part red clover, 1 part calendula blossoms, 1 part nettle leaves, 1 part oatstraw, 1 part basil leaves. Blend all herbs in a jar, Add 1 Tablespoon per cup boiling water. Cover and steep 15-20 minutes. Drink as desired.
Mood Lifting Tea: 2-1/2 cups cold water, 2 Tbl Ashwagandha, 4 green cardamom pods, 1 cinnamon stick, 4 cloves, a few slices of fresh ginger root. Place the water and spices in a pan and heat to nearly boiling. Cover and simmer for one hour over low heat. Strain and serve with nut milk and stevia.
Note: In addition to dietary interventions, adequate daily exercise, sleep, full-spectrum lighting and counseling or other mental/emotional support are important factors in reversing depression and are prescribed in conjunction with supplements, botanicals, and homeopathy.
Work on things gradually one at a time. Start one new natural medicine every 3-7 days and keep track on your calendar when you stop and start them so your Naturopathic Doctor can help determine if your plan should change. Most research studies on Herbal Medicine note improvement in the participants at 8 weeks. So please give natural medicine as much time to work as a medication. It is impossible to know if you will improve with any mental health medicine in under two weeks. Natural or prescription. I am super impatient so I want to remind everyone that this is a marathon and not a sprint.
Pick the Naturopathic improvements that you can most easily make and start with those first. Inform your friends and family that you are trying to eat differently so that you will feel better. Ask for their support while making these changes. Depression is a serious condition that requires support from a physician, counselor, or another qualified therapist. Be sure to check with your health care provider before making any changes to your health care routine to ensure that you get the best care possible.
Thank you for sending your Naturopathic Women's Health questions to me on a postcard so I can get something in the mail that is not a bill. Remember if it can't fit on a postcard you need to SCHEDULE an appointment with me!
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!
Dr. Nicole Sundene, NMD
"I have been taking Evening Primrose oil for night sweats and it was working well and then suddenly stopped working, what else can I try to naturally help my night sweats?"
~Pam J Scottsdale, AZ
Night sweats or nighttime “hot flashes” can be a very frustrating problem for women in menopause or perimenopause. If the Primrose oil is not working, it may be a sign of transitioning from perimenopause to official menopause.
Typically a hot flash is an experience of intense heat with sweating and increased heartbeat. The hot flash can last for a few minutes or up to 30 minutes.
Usually, the hallmark sign it is a hormonally triggered night sweat or hot flash is when the sensation of heat begins on the face or chest, or back of the neck and then spreads throughout the entire body. The skin will feel hot to the touch as all of the capillaries are in vasodilation to help cool the body down. Because of this women often end up feeling too cold, and bounce back and forth between hot flashes and cold flashes until we correct hormone imbalance.
Much more can be done for night sweats in addition to a good source of oils in the diet, such as evening primrose oil. If EPO is no longer working, I would try adding or switching to flaxseeds as they are a good source of phytoestrogens and lignans which are shown to be helpful in menopause, and contain beneficial omega-3 oils.
Freshly grind whole flaxseeds with a coffee grinder and consume about 1-3 tablespoons once to twice daily especially before bed. You can mix them in with yogurt, applesauce, or juice and consume one hour before expected bedtime.
Many of my patients have found immediate relief and “sleep like babies” just from this tip, which is simple, healthy and inexpensive "Food as Medicine." However, not everyone has the same biochemistry so let's talk about why these night sweats are happening first to understand them, and what other natural treatments for night sweats are shown to be clinically beneficial.
First of all, as women age, the ovaries are making less and less estrogen, testosterone, and progesterone. Estrogen naturally keeps us “cool” in both the temperature and attitude aspects as it not only affects our thermostat, but our neurotransmitter production, and thus mood swings occur along with other symptoms of menopause such as night sweats. Anxiety, agitation, depression, and ADHD symptoms can become worse at this time for women that already struggle with them or present themselves as completely new symptoms that women have never experienced before.
When women suddenly develop anxiety or depression in their 40's or 50's we should look at their hormones as the most likely underlying root cause of the mental health issue. If you are also struggling with your mental health, I recommend reading my article about hormones and mental health here: "Naturopathic Psychiatry: Hormones, Nutrition, and Neurotransmitters."
If you are having hot flashes all day and all night then the hormone imbalance is generally from deficient estrogen. If you are primarily too hot only at night and cannot sleep this is a hallmark sign of progesterone deficiency as is seen in perimenopause.
Men have less estrogen in their system, but don’t get hot flashes typically because they have some hormones in their system, are not usually at zero with their hormone tank, and are not having hormonal fluctuations from their menstrual cycle.
For men even with low testosterone, a steady state of testosterone is still burning off into a constant steady state of estrogen or at least 30-40 points for most men I have tested, which is why they don't get night sweats or hot flashes. They still have a small amount of estrogen in their tank, unlike most menopausal women I test are at zero. Therefore, the main treatment goal is to keep estrogen levels consistent so that estrogen levels don’t suddenly drop to zero and cause hot flashes and night sweats.
When the ovaries stop making hormones, the adrenals and body fat become the sole source of estrogen production which is why I see women that are very thin and very obese struggling with perimenopause and menopause the most. Having a little bit of body fat is a good thing for menopausal hormone balance. Working on weight loss is important for women in perimenopause and menopause yet often difficult to achieve without a Holistic Hormone Doctor such as myself helping them to be successful.
Natural Treatments for Night Sweats & Hot Flashes in Menopause:
First, please see your Naturopathic Hormone Doctor to ensure you are entering menopause and are not suffering from a different problem before implementing any self-help or natural protocols. There is always the rare possibility that hot flashes are being caused by diabetes, infection, or cancer. A skilled Women's Health Doctor will be able to confirm your diagnosis.
Labs for FSH, estrogen, testosterone and progesterone levels should be drawn, as well as testing of your thyroid, A1c, Basic Metabolic Panel, and CBC- Complete Blood Count (to rule out cancer and other causes of night sweats.) I commonly see women becoming diabetic and pre-diabetic with menopause so it is imperative your doctor checks your A1c.
Also, this transition period can be EXTREMELY stressful for some women so having the support of your physician, friends, and maybe even an online support group should ease the transition.
BHRT: Bioidentical Hormone Replacement Therapy is the most common treatment for menopause I provide, however not all women can take hormones due to family history of breast cancer. When needed, I recommend bioidentical hormones or estradiol, testosterone, and progesterone that have been made from yams by a compounding pharmacy and are the same natural molecule your body would make.
Premarin=Poison Whatever you do, please make sure you are not given premarin or prempro as premarin is made from “Pregnant Mare Urine” and is thus collected in a manor abusive to animals….and dangerous! Horsey Hormones are dangerous for women as they were shown in 2002 to increase breast cancer and stroke and therefore should never be prescribed anymore.
If a doctor is prescribing this, they are trapped in a 1990's model of medicine and should be put out to pasture with the pregnant horses that are kept locked in pens that collect their urine. Lets all just please be free of this Premarin nonsense. I hate to say that I actually have patients STILL on premarin come to me 20 years after the Women's Health Initiative in 2002 found Premarin dangerous garbage. I actually worked for multiple doctors at this time and we had to make hundreds of phone calls to stop all patients from taking this dangerous garbage.
That is when everything in my career became the Herbal Medicine and Bioidentical Hormones that I prescribe now. That is actually when MD's gave me FULL permission to put their hot flash patients on herbs out of desperation. I made them a self-help handout with many of these tips I still use today. Even the doctors that hated Naturopaths passed out my menopause tips! That was how dangerous Premarin was in their minds.
So I really don't know why any doctors still prescribe these, but if you check your hormone prescription and it says Premarin or Prempro you need to fire your doctor that is completely clueless about hormones and actually dangerous to your health. I would actually argue in this case they are seriously endangering your health. No hot flash is worth risking cancer or strokes!
For minor night sweats, start with natural treatments and work your way up to BHRT if need be. Some women need hormones temporarily as they transition to lower hormone levels and many of my patients opt to just use a light low dose hormone cocktail cream of estrogen, progesterone, and testosterone. For severe symptoms, that are disrupting your sleep, mood or quality of life....pop over to my SCHEDULE page to book a visit ASAP!
Herbs for Menopause, Nightsweats and Hot flashes
Nettles: Research shows stinging nettles at 450mg a night helped women with menopausal hot flashes. This is about 1-2 capsules of leaf not root depending on brand. Nettles are also excellent for Female Hair Loss!
Isoflavones: Molecules that weakly mimic estrogen found in nature such as soy, red clover, hops, and so forth can be helpful in establishing a more consistent estrogen level. Be sure to take these supplements regularly for optimal effect. As stability is key.
Flaxseed: 1-3 tablespoons freshly ground as mentioned above in your Bedtime Snack.
Ginseng: and other adrenal adaptogens are helpful as the liver and adrenal glands take over the sole production of hormones as the ovaries cease estrogen production. The ”Siberian” form of Ginseng is best for women. I also like Ashwaganda and Schisandra for women with stress accompanied by low sex drive.
Black Cohosh: Can be helpful for many women, if it doesn't work you need an appointment with me!
Diet and Nutritional Factors for Menopause, Hot Flashes and Night Sweats
Liver Support: The liver is metabolizing estrogen, so ensuring it’s proper functioning is prudent. Try increasing liver support foods such as kale, beets, artichokes, milk thistle, greens, apples, pears, carrots and lemons to balance hormones. Read: "Detox Diet"
Avoid the Hot Flash Trifecta: Caffeine, Spicy Foods, and Alcohol. This is one of the main problems women endure with natural treatments. If you aren’t willing to give these foods/beverages up….try having them earlier in the day. At the very least do an elimination period for a week so you can experience what life is like without them, then have them all at once and see if they induce a hot flash. Knowledge is powerful motivation.
Avoid sugar and heavy carbs before bedtime. A light dinner of veggies, brown rice or other complex carbs, and light protein is best for dinner. Skip the dessert before bed and follow my "Diabetes Diet" to balance your blood sugar and avoid hyperglycemia triggering your hot flashes.
Consider an herbal sedative in the evening as the main issue with night sweats is losing sleep and resulting sanity! If you aren’t sleeping well you likely aren’t coping well with the menopause transition. Proper sleep is imperative to good health. Read: "10 Best Herbal Sedatives."
Lifestyle Factors for Menopause, Hot Flashes & Night sweats
Keep a fan by your bed, workstation, etc. Keep your bedroom around 68F. A sleep study found women sleep the best at this temperature. A 77-78F bedroom in Arizona will not be compatible with sound sleep and you will end up spending more money on supplements to sleep soundly than you will if you just plan to turn the AC down every night.
I would tell a husband or partner that is not happy with the AC bill that the female hormone doctor has done a cost-benefit analysis after 23 years and concluded it will save him money. How do I know this? I have only worked in Women's Health and Hormones for 23 years and I see the same menopause challenges every day.
I know the consequences of insomnia for women and what supplements and hormones cost to get menopausal women comfortable in stuffy hot bedrooms vs a small bump in an AC bill. It will save you money in supplements for brain fog, chronic fatigue, and depression that occurs from hormonal insomnia. You can read my blog all about how I got randomly selected to become a Hormone Doctor or take my word for it.
Try a cooling mist spritz of water & essential oils Clary Sage and Lavender (add a few drops of each per ounce of H2O) and spritz on your face, neck, chest. Always test on your inner arm before first applying to your face, chest or neck. Start with 1-2 drops per ounce and increase as needed. I generally use about 5-10 drops in a mist but it will also depend on the patient's skin sensitivity. You can keep the bottle in the fridge by day, or on ice near your bed at night for added cooling benefit.
Osteoporosis and menopause go hand in hand, as estrogen drives calcium in to our bones. If you are reading this your hot flashes are a warning sign that it is time to get a DEXA to check your bones! Both of my Grandma's had terrible osteoporosis that caused them miserable pain at the end of their lives. They developed fractures that would never heal. I never want any patient under my care to suffer from this highly preventable disease!
Keep in mind that you should be taking 500mg of calcium with food twice daily, combined with 250mg of magnesium and 2000-5000 IU of vitamin D, along with weight bearing exercise to prevent your bones from becoming brittle and susceptible to fractures now that your body has less estrogen. Women should do 20 minutes of "Weight Bearing Exercise" with weights like a Body Pump class, walking with hand weights, wrist weights and ankle weights. Some patients fill up a gallon jug of water and hike or walk with it in their backpack. If you hike uphill you can dump the water out at the top of your hike to save your knees on the way down. WARNING: If you do walking, cycling, and swimming for your exercise you are at high risk of Osteoporosis and not driving calcium in to your bones!
Proper Colon Elimination: If you are not having 1-2 bowel movements daily, you should increase water and fiber in your diet. Along with the liver, the colon plays a role in estrogen elimination, and consistency is key since your body will become adjusted to whatever level of hormones you are at and it is fluctuation of the hormone levels that can trigger hot flashes.
Wicking Fabrics: Try sleeping in pajamas and bedding that are designed to wick sweat away. Work out clothes designed to “breathe” can make for great pajamas for those with night sweats. They have cooling pillows, and bedding designed for menopausal night sweats on Amazon.
Exercise in the morning. By exercising in the AM you should sleep better and exercise is also beneficial for menopause.
How do I know if my Herbs for Night Sweat Treatment is working?
I know this problem is frustrating, because most women want an IMMEDIATE and quick fix….for good reason. I am very impatient myself so I will not make any empty promises with herbs and diet for menopause and night sweats. You need to allow 2-6 weeks for herbs to work! They are not a quick fix.
Bioidentical Hormones are THE quick fix for women with severe symptoms, and we can wean women off of them later. The great thing about using natural or "bioidentical hormones" is that we can gradually taper the dose down as your body adjusts to its new normal rather than suddenly crash after a very high state of estrogen as is common in perimenopause to extreme estrogen deficiency.
Hormone imbalance in a woman's 40's is much different than in their 50's and estrogen levels are at complete opposite extremes. So for my patients that don't want to use bioidentical hormones long-term, we simply use them to restore sleep and mental health and then gradually taper their hormone cream down to a light dose they can eventually just stop.
Factors that Make Menopause and Night Sweats Worse:
Remember menopause is a normal and natural transition of life for women, and a healthy body should go through it relatively smoothly when expecting a few bumps in the road. I commonly see women that are poorly conditioned aka they do not exercise enough struggle the most with their hot flashes.
Inflammation and a poorly toned cardiovascular system are thought to also be a cause of hot flashes and night sweats. Exercise for 30-60 minutes daily in the cardio zone per your fitness level to help tonify your cardiovascular system and help it become less reactive to low estrogen.
Never suddenly stop your hormone cream or menopause herbs. Plan to taper them at a time that is convenient such as in the cooler winter months, and well after the holidays.
Be gentle with yourself and patient with your body. Ask people to be nice to you to avoid hormonal agitation.
To monitor treatment efficacy for your menopause doctor, please keep account of the duration and frequency of your night sweats and hot flashes. The goal is to head in a diminishing direction. If after 6-12 weeks you are finding no effect with your natural herbal treatments for night sweats, then you need an appointment with me.
If you are receiving some relief then keep the current treatment on board and add something new into the mix. A diet diary may also be helpful. Rate your hot flashes on a scale of 1-10 with 10 being the most severe each day along with what you ate and drank. Note the duration in minutes as well. This may help sort out dietary causes such as alcohol, caffeine, and spicy foods and encourage you to decrease consumption.
It is very important for women to check in with their doctor around perimenopause and menopause. New changes to hormones can impact the thyroid, cholesterol, and blood pressure. Therefore women should always see their doctor for a check-up and labs when experiencing signs of hormone imbalance in their 40's and 50's. The average age of menopause is 51, and perimenopausal changes for most women begin 10 years prior to official menopause. While some women will experience changes earlier such as around 35, some women will not feel the impact in their hormones until their late 40's.
There are many great bioidentical hormones and natural products specifically for hot flashes, be sure your brand is high quality and independently laboratory tested and/or prescription-grade or it will not work. If you are using poor-quality supplements or herbs, keep in mind that none of my treatment plans will work because in the USA you can put anything you want in a bottle and label it without regulation. All herbs should be certified organic or they may contain pesticides and heavy metals.
The aforementioned tips are some of my favorites, but there are also many options available to women including Bioidentical Hormones.
If you need my help with your hormones or hot flashes, simply pop over to my SCHEDULE page!
~Dr. Nicole Sundene
(480) 837-0900
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology, Acne, Psoriasis, Eczema, and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best-integrated health solutions for their Chronic Disease. She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan (not Medicaid) and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
By Dr. Nicole Sundene, NMD
Postpartum depression is a very serious Women's Health condition that is impacting many moms at an even worse rate than ever during the Pandemic. Please check on the new moms in your world as many are dealing with a lack of postpartum support from their friends and family.
Sofia asked that I share her battle with postpartum depression in the hopes of helping any other moms struggling. Sofia is a 37-year-old new mom that gave birth and quickly recognized after the birth of her baby, that Sofia was not her normal self, and her husband called to schedule her an appointment with me out of deep concern for her hormones and mood. He said, "Can you please check her hormones and vitamins, I am really worried!"
Upon testing Sofia’s hormones and vitamins I discovered she was deficient in progesterone, B-12, and Vitamin D. She was also extremely anemic with a Ferritin store of 11. Her adrenal tests for DHEA and Cortisol were low and her thyroid looked deficient. Sofia was completely exhausted, crying all the time and too tired to sleep even when she had the opportunity. She felt the need to stay awake and make sure her baby was constantly breathing in and out, and she feared falling asleep because as long as she knew the baby was breathing she felt less anxiety as a new Mom. So even when the baby was napping she was not able to take a nap and relax from severe anxiety.
Despite the physical and emotional frustrations, the worst disappointment for Sofia was how she was SO EXCITED for her baby her entire pregnancy until it arrived...She had made a baby book of all the baby’s milestones and ultrasound photos and meticulously planned every perfect item for the nursery. There was nobody more prepared to be a happy Mom.
When the baby came instead of feeling happy she felt flat and disconnected. She felt sad because she didn’t feel a solid connection to her baby and that made her even more sad and depressed. She felt like she was doing everything as a new Mom WRONG. She felt like everyone was constantly judging her and talking about her. She woke up in a panic every night to make sure the baby was still breathing.
She was so depressed and anxious she was becoming paranoid and even angry at times. Prior to having a baby she had never lashed out at her husband or experienced anxiety or depression, so when I diagnosed her with Postpartum Depression, she was truly shocked. She had never even heard of it before.
Sofia asked I share her story so other women can be made aware of this debilitating condition. Sofia wants you to know “It's okay if you don’t feel bonded to your baby at first. Your body has been through a lot and this is a normal feeling.”
A lot of what had Sofia so depressed and frustrated was fighting what are sometimes normal feelings for women to feel tired, exhausted, drained, and somewhat lifeless after giving birth. Your body has been through a lot, and that is why nobody expects anything out of you for about 6-12 weeks. I would say a year as a hormone doctor for most women to go back to normal. Older moms may need 5 years! It is okay to feel like this and it is normal to some degree. What is not normal is when we don’t talk about it or ask for help.
Symptoms of Post Partum Depression:
While postpartum depression is generally not dangerous to Mothers or their Babies….I worry as a Women’s Health Doctor that it is becoming a dangerous epidemic right now along with our epidemic of loneliness. Many Mothers are struggling and functioning in survival mode every day with little support from friends and family.
We all need to be aware of this issue and offer our help to new Moms. I bring this super important subject to everyone’s attention to PLEASE reach out to moms with new babies and see if you can help. Many new moms don’t have regular help from their family and friends and are adjusting to their new life with their baby, also feeling isolated and alone. Many of my patients cannot get help from their parents because they need to isolate themselves for their own health issues.
Lately, I have had an epidemic of new moms with postpartum depression coming in and felt inspired to blog about the importance of hormone balance and checking mental health vitamins as a Women’s Health PSA.
HOLISTIC HORMONE TIPS FOR POSTPARTUM DEPRESSION:
Please share this important information on Postpartum Depression in case any of your friends or family are struggling and encourage them to see their doctor. Being a new mom is tough enough. If you have struggled personally with Postpartum Depression in the past you may also want to consider sharing your story as many new Moms are suffering and can use your support.
If you see a new Mom in your neighborhood, consider leaving a note on their door with your name and phone number and offer to help babysit if you can. You may never hear from that Mom and they may be fine and have support….but you really don’t know for sure and it is better to be safe than sorry with an epidemic of mental health issues on every doctor’s hands. I have cared for some of the same women for over 10 years and have never seen my patients doing worse with their mental health. My mental health patients are at their wit's end, and patients that normally are happy and have never known anxiety and depression are being tested to their max and living daily in survival mode. Mom's are barely surviving and rarely thriving per my own observations with my own eyes every single day.
We can all add new Moms to our list of "3 Daily Acts of Kindness" as it also will boost our own mental health per my research.
As a Naturopathic Doctor, I recommend that new moms struggling with their moods have their hormones, iron, and vitamin levels checked. In addition, it is very important to develop a support team and Nutritional plan as your mood and energy will not recover very rapidly without perfect nutrition, exercise, adequate sleep, family support, and fresh air.
If you need me to check your postpartum hormones set up your new patient visit on my SCHEDULE page. I am available by Telemedicine so you don't need to worry about a babysitter and can schedule your appointment during baby's nap time!
Dr. Nicole Sundene, NMD
www.ScottsdaleNaturopathic.com
(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!
Dr. Nicole Sundene, NMD
Female Hormone Naturopathic Doctor
As a Naturopathic Doctor and Female Hormone Specialist I have a lot of favorite herbs for Women's Health! We had a lovely time at "The Sound of Music" by Desert Stage Theaters and as the song “My Favorite Things” got stuck in my head I couldn't help but begin to envision the Instagram video I made of all my top Naturopathic Herbal Medicine Favorite Things that can help women stay fabulous and feel great.
The best part of Herbal Medicine is that it is relatively inexpensive so adding some of my favorite things into your daily regime should be easy to do, and good for your health. Please check with me or your own Naturopathic Doctor before starting any new herbs as it is important you know what you are doing, especially with patients challenged by Chronic Disease.
These are a few of my favorite things for Women….
#1 Freshly ground flaxseeds- Menopause does not always require hormones as many women hire me to prescribe. For mild menopausal or perimenopausal symptoms, Flaxseeds are a "wonder drug" in my mind as a hormone specialist. One of the cheapest easiest things a woman can do to have fabulous skin, a happy mood, and balanced hormones. Simply consume 1-3 tablespoons of freshly ground flaxseeds as a bedtime snack in a protein shake, oatmeal, applesauce or yogurt. This will help with hot flashes and night sweats. Increasing fiber is important for detox and the omega-3's will have your dry skin as soft as a baby's bottom. As I discuss on my blog "Omega-3: Fish Oil vs Flax Oil.” Flaxseeds are superior as they contain phytoestrogens that help women that are perimenopausal and menopausal optimize their estrogen levels. They are estrogen modulating which means if your estrogen is too high or too low they will help improve hormone imbalance.
So what is the catch? This sounds too good to be true….
You MUST grind them fresh daily or don't even bother with this. It is easy to purchase a small coffee grinder that is strictly used for grinding flax seeds and herbs so it does not taint the flavor. But flaxseeds turn into nasty rancid BAD FATS when you fall for the marketing hype of buying them pre-ground. If you are currently using pre-ground flaxseeds please just throw them straight into the garbage. Bad fats become BAD HORMONES, inflammation, pain, acne, PMS symptoms, and moodiness.
It only takes a minute to grind them fresh and take a few tablespoons of ground flax to add to smoothies, brown rice, soups, cereal, oatmeal or salads. Flaxseeds are also rich in protein, fiber, and have phytoestrogen-like properties for those going through menopause. A tablespoon of ground flax has 2 grams of fiber. So my hypothyroidism patients struggling with constipation will also benefit from flaxseeds!
QUICK FUNNY STORY ON FLAXSEEDS….
When I was a student Intern at Bastyr University working under the #1 Female Naturopathic Gynecologist, Dr. Jane Guiltinan, Bastyr's Famous Gynecology instructor, I completely freaked her out one day. I worshipped her and wanted to do everything perfectly as she taught all of our Gynecology classes. I knew I wanted to specialize in Women’s Health so I signed up for all of her shifts and followed her around as her #1 fan. After a few months of working together she decided my nursing background required me to have very little supervision, she saw I was conscientious, good at diagnostics, prescribed mainly food as medicine and herbal teas, and quickly trusted that I was capable of working with little supervision. Until one day.... We always had a case review prior to our shift starting at Bastyr clinic. First, we presented the patients we were seeing with the instructor, the treatment plan we had prescribed at the last visit, and then our goals and treatment ideas for each patient visit that day. As I rambled on through all of my charts she suddenly stopped me on my menopause case and turned BEET RED and said...
"WHAT NICOLE?!??!?!? You prescribed that lady 3 tablespoons of flaxseeds TWICE A DAY?!?!?!?"
She was literally beside herself with stress and horrified and rushed to the computer to find research studies to confirm the safety of the upper-end dosing of flaxseeds. I told her #1 It's just a food, and hippies everywhere eating their flaxseed bars would be dead already if it were dangerous, #2 The patient has really bad eczema and dry skin #3 The patient was super constipated #4 The patient had terrible night sweats, hot flashes and insomnia and had not been able to sleep through the night in over 6 months and was at wits end that she finally slept. “2 Tablespoons is ALL I ever would recommend,” she said and then continued rambling at the computer "OMG, OMG, OMG” while she searched for something that told her what I had done was safe and could not find any answers.
I had never really been "in trouble" with any of my supervising doctors until that day. I broke out in a sweat and had never felt more anxious worried that I had harmed the patient and as a very conservative Naturopathic Doctor that hates medications I felt panicked that I had possibly harmed this poor woman with flaxseeds.
At the patient’s appointment, she came in as did Dr. Guiltinan for the first time.... because prior to my error Dr. G had been letting me do my own thing, trusting that I needed little supervision.... I asked how the patient was doing and she said "Those flaxseeds you put me on are AMAZING! I have not had ANY hot flashes, the nightsweats are all gone, I can sleep soundly through the night and look at how much softer my skin is and less dry after just a month!" Dr. Guiltinan was astonished, I was relieved I had not killed my patient with too many flaxseeds and although I normally recommend women use 1-3 tablespoons of flaxseeds it is nice to know that it is a food and you really cannot OD on Flaxseeds, although all Omega-3 rich foods have natural blood thinning properties and should be combined with blood thinners under the supervision of a Naturopathic Doctor that knows what they are doing! As soon as the appointment was over Dr. Guiltinan and I had a great laugh and I was so relieved it turned out well as she was the #1 Naturopathic Doctor I respected at the school and wanted to be exactly like her as a Naturopathic Gynecologist. So fortunately, nobody died from the 6 tablespoons of flaxseeds and I was still in Dr. G’s good graces!
# 2 Schisandra Berries: Not only are Schisandra berries utterly amazing for anxiety, depression, and detox... a 2016 study found them to be helpful for menopausal women for their hot flashes, palpitations and sweating. A recent 2021 study found Schisandra improved skeletal muscle strength in patients over 50 which is important as when we lose strength as women, and lean muscle, we become weaker as our testosterone levels naturally decline around age 35 then we burn fewer calories. Lean muscle=metabolism. Shall we just put Schisandra berries in the water with everyone being so anxious, annoying, and agitated these days?
Schisandra is referred to as “Chinese Prozac” and should be used as the #1 Mental Health herb in America! Schisandra is a terrific day time adaptogen herb that does not make you drowsy just like Ashwagandha, two capsules with breakfast and lunch, or a cup of tea in the morning and afternoon. It improved performance, vitality and stamina so if you feel like a forlorn broken down soul that has lost all hope and is always stressing out…. then this herb is for you! The berries can be made into a nice Schisandra Brandy which I will show you how to make soon so stay tuned to my Instagram page! I don’t always have time to post my herbal concoctions on my blog so make sure you are following me on Instagram and Facebook!
What is the most dangerous thing about Schisandra? Ladies, you MUST be careful there can be dire consequences if you are not careful with these berries….
Warning to Single Ladies: Schisandra BOOSTS YOUR LIBIDO! So if you don’t want that don’t use Schisandra otherwise you may run out and find a boyfriend!
#3 Dandelions: In my mind, there is no flower more glorious than the dandelion. No flower is more beautiful, magical or miraculous. Any rose can be beautiful with enough fertilizer, Miracle Grow, weed killer, manual aphid plucking, and diligent daily watering. But, frankly, I have a tough time respecting a flower that persnickety. Roses are too high maintenance to earn my respect. Plus after all that work they they don’t even grant you a free wish!
I admire a flower with the tenacity to grow through a crack in the pavement without Miracle Grow or special attention and still come out bright yellow and full of sunshine! Dandelions also refuse to be cut flowers. They will not play that game, they will not sit in a vase for you and look pretty. You have to enjoy them on their terms.
The entire dandelion plant is full of medicine. The leaves of Taraxicum officinale lower blood pressure as effectively as furosemide. While most diuretic anti-hypertensives medications actually deplete potassium stores, dandelions comes conveniently packaged with their very own potassium to replete as it depletes!
Now mild cases of hypertension and edema will respond to this herbal medicine, but more moderate and severe cases will most likely need a stronger herb. Please do not combine cardiology herbs with your meds. You need me as your Naturopathic Doctor that knows how to do this otherwise it could be utterly dangerous!
The root of the Dandelion plant can be dug up in the fall and used as a liver tonic. Modern living could not be more toxic, especially if you live in Arizona where we have terrible air quality, horrible nasty tap water that nobody should ever drink, and toxic pesticides being sprayed around us every day by the City of Scottsdale….So if you REALLY want less dandelions in your yard then just harvest them every fall, or just call me up and I’ll come by and get them for you, dry them out and roast the roots to make an awesome coffee substitute or even better Dandelion wine!
#4 Ginger is amazing for pain, inflammation, weight loss, dermatology disorders and well known for Immune Boosting, as I go on and on in my Blogs about “Antiviral Herbs,” “Ginger for Weight Loss,” and my “Gingerberry Blaster Recipe.” My chronic pain patients that follow my Gingerberry Blaster recipe report much less pain and also find it easier to lose weight!
Plus ginger is super inexpensive and you can buy it at the grocery store and throw a chunk of it in your smoothie every morning as I show in my “Anti-Pain Smoothie” recipe on my Instagram page. When I worked four years at a GNC health food store in college, people were always dazzled by all of these fancy and expensive products from reading marketing hype and my #1 pet peeve in Naturopathic Medicine is patients with “Shiny Object Syndrome” that are looking for the next shiny pretty thing to fix them when really some of the best things are right in your grocery store’s produce department! The more I can teach you to incorporate herbal medicine into your daily regimes, meals and routines the less bottles of Vitamins and Supplements you will need to buy.
#5 Curcumin: Did you know that curcumin plus 200mg of vitamin E actually helped reduce menopausal hot flashes? While putting together the research studies for my “Sunshine Milk” Latte recipe to give ONE FINAL LAST ATTEMPT to get people to stop using useless ineffective Turmeric for chronic pain, that I personally find worthless for my own chronic pain as an autoimmune patient, I found that research study along with 17 other Randomized Controlled trials showing Curcumin works as an antidepressant, helps with weight loss by lowering blood sugar metrics in diabetics with Insulin Resistance, is Antiviral, heals the skin, heals the gut and is anti-aging...which is why patients never think I am actually old enough to take care of them. But now you know the secret behind what keeps the 46 year old doctor looking so young!
#6 Ginkgo: Is best known for enhancing memory performance, especially in the elderly. I cannot tell you how many times patients have said, “Doctor, what is the name of that herb you put me on for my memory again…. I need more of that herb….but I cannot for the life of me…. remember what the herb is called?????” We always have a good laugh about that because nothing is worse than losing your memory and they notice an improvement immediately when they start taking ginkgo and their memory worsening as soon they run out of it. Now memory problems, brain fog and poor concentration can be a classic sign of hormone imbalance. So if you have that going on then you need to pop on over to my appointment SCHEDULE page and treat yourself to a consultation and hormone testing as this is very common with hypothyroidism and menopause.
While Ginkgo is gangbusters for brain health and memory, it is also one of the most researched herbs available with a lot of other random uses including improving vaginal lubrication and hot flashes for menopausal women. So why should women NOT be taking ginkgo if it helps their memory and helps them with the very vaginal dryness they hire me to fix with bioidentical hormones? Ginkgo is not without side effects as it does inhibit platelet aggregation so with people wanting to prevent blood clots from “The Virus” it is certainly a good herb to have on board for prevention. In research studies, Ginkgo decreases platelet aggregation and prevents strokes and other diseases related to emboli. Therefore if you take any blood thinners you should absolutely NOT take gingko without working with a knowledgeable Naturopathic Doctor such as myself that is very well experienced on this topic after working 10 years in a retirement town for many elderly patients on blood thinners that still needed to use herbs. So I am not saying it cannot be done I am just saying it should not be done without someone that is an expert on combining herbal medicine and prescription medicine such as myself.
Ginkgo has been researched to be effective as a treatment for migraines. The herbal medicine delays the mental deterioration in early Alzheimer’s, and is fantastic for treating tinnitus, vertigo and cochlear deafness. It is also used for diabetic retinopathy, retinal insufficiency, macular degeneration, cataracts, intermittent claudication, Raynaud’s disease, varicose veins, generalized peripheral arteriopathy, and erectile dysfunction. Ginkgo can also decrease asthma symptoms. Therefore I cannot think of a better Naturopathic Herb for the women in my tribe to be taking for prevention!
#7 Cornsilk Tea is the Rodney Dangerfield of my Women’s Health Herbal Queendom that simply does not get enough respect. Women with bladder problems everywhere are unwittingly THROWING AWAY AMAZING MEDICINE when they are shucking their corn. This must stop. When I worked for many female MD’s while simultaneously going through Naturopathic School at Bastyr University, my Docs would often come to me with their frustrating female patients that get chronic UTI’s, have bladder pain, frequency and urgency. What can we do for them? They knew full well how useless allopathic medicine was for chronic bladder problems and were willing to try just about anything...especially when antibiotics and pyridium had already failed the patient. We all know that constant antibiotics for women with bladder problems is destroying their microbiome and vaginal flora and is doing more harm than good.
I taught them about how to prescribe Cornsilk Tea and they began to prescribe it to every single female patient with bladder pain and problems they encountered. Keep in mind these docs are seeing 40 patients per day and they are the perfect busy docs to conduct my herbal medicine experiments.
The female doctors would report back to me about it and say, “That Cornsilk Tea recipe is seriously a miracle bladder tea!” What I love the most about Cornsilk Tea is that it is SO inexpensive, gentle and safe. The problem with the majority of chronic bladder conditions like recurrent UTI is that once the bladder becomes inflamed and irritated especially after taking antibiotics it loses the natural mucosal barrier that protects the bladder from bacteria adhering to it. It’s the vicious bladder cycle I see happen all the time and commonly have women come to see me too many years too late after trying everything and going to every Urologist imaginable to no avail.
I could not LOVE cornsilk tea more for my female patients with chronic bladder pain. Now there are a whole host of other “demulcent herbs” in this same family that have mucilaginous properties we can use if for some reason you are adverse to Cornsilk tea but it is so gentle we can even give it to children. It is dirt cheap and it is not endangering the plant such as with slippery elm bark by taking the tree’s bark. Always work with an experienced Naturopathic Doctor when giving children herbal medicine as you need to be careful and know what you are doing with pediatric naturopathy!
#8 Passionflower: Did you know passionflower is not only the COOLEST flower in the world...but was shown to be just as effective as sedatives in the benzodiazepine (valium) family. I find this truly amazing as a Naturopathic Doctor that does a lot of Hormone Testing and Neurotransmitter Testing for mental health patients to try to determine the underlying ROOT CAUSE cause and get them off their prescription drugs! Why not taper off the valium and start using something natural? This is something we have to do together because you should not be mixing your mental health herbs and meds when you do not know what you are doing. You need an Integrated “Holistic Psychiatrist” such as myself that knows exactly how to do this and is very experienced in implementing natural medicines while tapering down prescription drugs.
In recent research, passionflower tincture at 45 drops per day was shown to be as effective as oxazepam (similar to valium). This nervine herb is also “antispasmodic” which makes it great for people with constant nervous twitching, chronic pain, and also high blood pressure. As women age their arteries lose elasticity and also become constricted. Therefore as their Naturopathic Doctor I am targeting treatments such as Omega-3’s in flaxseeds to improve elasticity and muscle relaxing herbs that work to relax muscles can also help lower blood pressure. Not to mention most of my hypertension patients are under a lot of stress which only worsens their BP!
#9 Red Clover: Is simply an amazing, delicious, mineral rich flower that everyone should be drinking like green tea. This herbal medicine is an important phytoestrogen herb for women in menopause, it is less well known as a sedative but this makes it the perfect cup of tea for perimenopausal and menopausal women to enjoy before bed! If you are over-heated and having hot flashes it is a cooling herb, rich mineral source and mild blood thinner. This herbal medicine calms the system and has a special affinity to the lungs, throat, and salivary glands. Not only is it a perfect balancing tonic herb but it also is a beautiful addition to a glass teapot. When we have a pretty tea to drink we are less inclined to indulge in alcohol and unhealthy foods. Pretty Tea=Happy!
If you are still not happy with your pretty flower tea, you can have that glass of wine.
#10 Broccoli, Cabbage, Cauliflower, Kale, Brussels’ Sprouts aka Cruciferous Veggies. Are they an herb or a vegetable? I call cruciferous vegetables “functional food” because it functions as a potent herbal medicine by eliminating toxic estrone or “bad estrogen” that gives you acne, PMS, weight gain, bloating, moodiness, and even breast cancer. As I discuss in my blog all about how “Sulforaphane is the #1 Hormone Balancer,” If you are in perimenopause have PMS, PCOS or other estrogen dominant states then to increase your cruciferous veggies such as broccoli Brussels’ sprouts, Cabbage, Kale, and cauliflower. Lettuce and other veggies are useless and do not have DIM and sulforophane. Now, if you are a man living with a woman that has PMS why not conduct a simple research study for the sake of women’s health? First, keep a period tracker app on your wife and then make sure you are serving her ½-1 cup of lightly steamed cruciferous veggies during days 18-28 of her cycle? This does mean you will have to cook dinner for 10 days straight but it may be a good thing for everyone!
Happy Wife= Happy LIfe!
#11 Pine aromatherapy is one of my favorite scents and also a very potent antioxidant which means anti-aging and chronic disease prevention for women! I love how when I am blogging nobody really cares about disease prevention until I say “Anti-aging” and then everyone is like…. WHAT IS THAT ANTI-AGING THING I NEED????? WHERE DO I BUY IT???? WHAT IS THE EXACT BRAND YOU BUY??? WHAT IS THE DOSE??????
Personally, I love diffusing pine for that happy smell of “Christmas” as well as it being an antiviral, antimicrobial essential oil. If you want to “clean the air where you work like I do then this is a great choice to diffuse. For me, it's the aromatherapy that brings back those happy nostalgic memories of bringing the family Christmas tree into the house with my family.
When I go mountain biking there is no better smell than the fragrance of warm sunshine on pines to put a smile on my face. In addition to putting a smile on our faces, we can also decrease the wrinkles on them because pycnogenol from pine bark is one of the most potent antioxidants that money can buy! Not everyone loves to drink a cup of pine tea but personally I find it delicious with a little bit of honey and I enjoy the Nostalgia of the scent that brings back happy Christmas memories. Did you know the Japanese actually have a word for this? “Natsukashina” means “This smell reminds me of another time” that is why aromatherapy is SO powerful for our emotions as the olfactory center or scent center is smartly connected right to our memory. So whether the scent is good or bad we will NOT forget it! Nature designed this so we remember not to eat food that is poisonous. This is why you either LOVE a smell or HATE a smell and there is not a lot in between for many people. So that is your word for today Natsukashina!
#12 Thyme: When I first heard of “The Virus” in early 2020 instead of panic buying toilet paper like everyone else, I will admit that I panic bought FIVE POUNDS of bulk organic Thyme not knowing what to expect or what the best effective treatments would be. I just wanted to make sure I had enough antiviral medicine for my 2000 patients in my Women’s Health practice. Fast forward 18 months later we have great research demonstrating that Thyme oil is one of THE BEST herbs studied to kill the virus. A February 2021 review is discussing how we can turn this in to a drug to treat C-19. So put this in your diffusers, do an herbal inhalation if you are sick, and if you are stuck at home with no supplements and nobody to go to the store for you I usually ask my sick patients…. Do you have Thyme? Add 1 Tbl to 8 oz boiling water and let sit covered for 15 minutes. Strain and drink 2-3 times daily. Check out my Immune Boosting Blog to learn more about how you can Soup up your Soup!
#13 Ashwagandha: This is probably one of my favorite herbs. Unlike most nervine, sedative herbs that are designed to be taken at night and put you to sleep, both ashwagandha and schisandra are terrific “adaptogenic” herbs that help us tolerate our stressful days that could be made much better when we don’t over-react and tweak out to the stressful situation and stay calm and focussed and work through the challenge. You can make ashwagandha tea like in my “Invincible Mommy” recipe, take caps of the organic herb twice daily for anxiety and depression or make my “Anti-Rage Latte” Recipe. This herb is amazing and is a powerful “Workhorse” that will get you back on track, restore you, and have you feeling like yourself again if you have been through a horrible amount of stress.
#14 Aloe Vera: Did you know you can drink aloe vera? While it is super important for so many Dermatology conditions as I discuss on my Blog “Seborrheic Dermatitis, Scalp Psoriasis and Itchy Scalp” and I use it for my Acne and Eczema patients combined with essential oils as my first choice as a Holistic Dermatologist. You can also take Aloe vera internally. I would not recommend this if you tend towards diarrhea as it generally is a bit of a stool softener, but a properly prepared aloe drink FREE of the latex (latex= diarrhea) is amazing for digestive issues. I prescribe aloe vera to my female patients all the time complaining of weight gain and bloating, and see it being helpful for healing digestive disorders, leaky gut syndrome, ulcers and heartburn. It is excellent for gas and bloating. My weight loss patients that feel bloated tell me they INSTANTLY feel like they lose 10-20 pounds when they start it because really a lot of abdominal distention is just gas and bloating. Which only helps us want to try harder to lose weight when we get rid of that bad bloating! A fresh preparation of the gel is amazing for the scalp in stimulating hair growth. I recommend using the fresh aloe leaf, follow my Instagram page link below, and you will soon see how I harvest and use it otherwise I like the “Lily of the Desert” inner filet brand as my #1 choice if you are not going to make it fresh.
# 15 Cranberries: Inhibit e. Coli bacteria from adhering to the bladder wall so my female patients with chronic bladder issues should be drinking REAL cranberry juice not Ocean spray ….if your cranberry juice has food coloring or high fructose corn syrup it is NOT MEDICINE. To make real Cranberry juice more palatable get real blueberry and real cranberry juice from Trader Joes or Whole Foods and use a half and half mixture the blueberry juice has the same medicinal properties and makes the cranberry juice less nasty. I also recommend cutting it with water so ½ cup water + ¼ cup cranberry juice + ¼ cup blueberry juice for women with chronic UTI’s. If you HAVE a UTI you need to drink that three times daily and make an appointment with me or your Naturopathic Doctor.
#16 BLACKBERRIES- My Grandma Marie lived to be 105 years old and I attribute this mainly to her eating blackberries or blackberry jam nearly every single day! As I looked at the USDA Flavonoid research chart it suddenly dawned on me that she probably lived to be 105 years old because she consumed one of the most potent antioxidants available to us without having to pay for some fancy exotic fruit from the rainforest.
The best part about blackberries is that with proper planning you can harvest them and not pay for them! You can have blackberries all year round by freezing and preserving them as jam. Flavonoids are shown to reduce hormone imbalance for women, decrease pain and inflammation, decrease weight, and prevent dementia and Alzheimer's. My Grandma Marie ate blackberries or blackberry jam nearly every single day of her life because she lived by the most delicious blackberry patch and every summer we would pick blackberries together and make jam.
Some of my best and most dangerous stories of my young adult years oddly involve my Grandma Marie wanting me to climb up on a cliff, a tree or an abandoned boat to reach THE BEST blackberries. You have to realize that you cannot rationalize with a stubborn Norwegian woman and if I was not going to climb up on the abandoned boat that SHE at 90 years old was going to do it. Since I could not allow that to happen, I sacrificed my body for the blackberries and would return home looking like I had returned from combat. My parents would take one look at me all bruised and covered in cuts and say “What happened to you?!?!”
“I have just been picking berries with Grandma.” Then they would nod as it made perfect sense.
No matter how crazy her plans were to get as many blackberries as we could she always was a super ethical and conscientious wild crafter and while sending me on many utterly dangerous black berry picking fools errands would simultaneously sing "One for the birds, one for the seeds, and one for me!" The one for the seeds was so that the blackberry patch could keep replanting itself. So even though I was the victim of many dangerous hair- brained schemes to collect as many blackberries as possible for my Grandma she always felt it was important we only harvested 1/3 of what we saw so that the animals and Mother Nature had what they needed. If your berries are a little tart try sprinkling them with a packet of stevia!
The freezing process of blackberries actually makes the proanthocyanin pigments inside more bioavailable. Eating a cup of lightly thawed blackberries daily is a delicious trick for slowing down aging, protecting your heart, and reducing inflammation. Blackberries have more flavonoids in them than blueberries, raspberries, and strawberries in that exact order, and are therefore a powerful antioxidant!
So I hope you have learned a few fun, delicious and inexpensive herbal remedies I recommend and rely on as a Women’s Health Naturopathic Doctor and Female Hormone Specialist to keep you feeling fabulous, healthy, preventing disease and looking your best!
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
Turmeric is one of the most potent pain herbs in Naturopathic Medicine. Turmeric, botanically known as Curcuma longa, is a rhizomatous herbaceous plant known for its wide range of health benefits. It has great potential for treating and preventing a variety of medical conditions. The primary medicinal properties of Turmeric include anti-microbial, antioxidant, anti-cancerous, and anti-inflammatory activity. Historically, Turmeric was used as a spice in a meal and for medicinal and cosmetic purposes.
Turmeric's major phytochemicals are curcumin, zingiberene, eugenol, curcumenol, turmeronols, curcumol, turmerin, and turmerones. It also contains Vit C, beta-carotene, zinc, niacin, manganese, copper, iron, calcium, fiber, and potassium [1, 2].
Curcuminoids, including curcumin, desmethoxycurcumin, and bisdemethoxycurcumin, are the major and medicinally popular constituents of Turmeric. It is important to know that Turmeric is mostly reported for its medical benefits due to curcumin. However, Turmeric contains a limited amount of curcumin so, one must take extracted curcumin powder instead of taking whole Turmeric [2, 3, 4].
Health benefits of Turmeric and Curcumin:
Curcumin is the yellow flavone that is the most potent concentration of the herb as a pain reliever and has been used for centuries as a natural and safe remedy for medical ailments. Following are some of its prominent and common health benefits. First we will discuss turmeric research and then we will discuss curcumin research:
Strengthen the Immune system:
Turmeric boosts the immune response of the body via its anti-inflammatory and antioxidant activity. It helps the body to combat unfavorable conditions and reduce the risk of oxidative stress and inflammation. It also modulates other natural antioxidants' activity in the body, including glutathione peroxidase, superoxide dismutase (SOD), and catalase. These antioxidants inhibit the free radical generation and increase the neutralization of toxins [4, 5].
Turmeric shows an anti-inflammatory activity via downregulating the production of pro-inflammatory mediators. These mediators include Tissue Necrosis Factor-α, Interleukin -6, Transforming Growth Factor-β, and monocyte chemoattractant protein (MCP-1) [4, 5].
Turmeric improves immunity level against infections agent via its anti-microbial activity. It helps the body to relieve cold, nasal congestion, and flu by modulating the immune response against allergens and infectious agents. It has been reported that Turmeric increases the level of activated natural killer cells, macrophages, T- and B- lymphocytes, IgG, and dendritic cells. Turmeric's immunomodulatory effect significantly enhances the immune system fighting viral and bacterial infections, including H. Pylori, Escherichia coli, and methicillin-resistant staphylococcus aureus [2, 3, 6].
Studies have reported that Turmeric improves respiratory tract infections symptoms, including asthma, sinusitis, bronchitis, and difficulty in breathing. It also acts as an analgesic and relieves pain during arthritis [3, 4, 6].
Turmeric also increases the level of interleukin 10 that have anti-inflammatory activity by blocking inflammatory cytokines' production. It enhances the immune system against pathogens and also has an essential role in preventing asthma [3, 4, 6].
Turmeric speed up the wound healing process by stimulating the production of the growth factors. It has a positive effect on tissue and collagen that support the wound healing process and improve the cycle of wound restoration [3, 15, 16].
Improve Vitality and Longevity:
Turmeric reduces the risk of developing different medical ailments that improve and support vitality and longevity. It protects cellular integrity and prevents DNA damage by removing free radicals and relieving oxidative stress. It promotes mental health by reducing the symptoms of depression and stimulating the nervous system. It may alleviate mental stress and improve mood [3, 13, 14].
Studies have also reported the neuroprotective effect of Turmeric. It protects brain cells against toxins, boosts memory and learning capability, and may improve Alzheimer's disease symptoms. A study also proposed that Turmeric reduce the risk of Alzheimer's disease via decreasing the accumulation of amyloid, inhibiting CRMP-2 hyperphosphorylation, and preventing hippocampal damage that has a vital role in the development of neurodegenerative diseases [6, 11].
Turmeric helps to improve cancer symptoms, including lung cancer, colorectal cancer, hepatic cancer, and slows down its progression to other organs. This action is attributed to the activity of CD4+ and CD8+ defensive cells. Turmeric stimulates and increases the level of these cells that kills abnormal cells in the body [6].
Turmeric supports gastrointestinal health by preventing the development and progression of intestinal disorders, including ulcerative colitis, gastric lesions, and ulcer [4,5,6].
Medical studies have reported that Turmeric improves the symptoms of degenerative eye conditions, including central serous chorioretinopathy, which involves retinal microglial cells. It may also relieve other eye conditions such as dry eye, maculopathy, glaucoma, and diabetic retinopathy [8, 9].
Anti-aging Activity:
Turmeric improves skin texture and possesses anti-aging activity by limiting sebaceous glands' secretion and increasing collagen deposition. It prevents skin damage, improves fine lines, wrinkles, and dark spots. Also, tightens the skin, enhances its firmness, supports skin tone, and provides a younger look. It also reduces the risk of obesity and diabetes via suppressing angiogenesis in adipose tissue and increases adipocyte energy metabolism [3, 4, 5, 10].
Support Cardiovascular, Metabolism, and Joint's function:
Turmeric assists the heart, brain, and joints' normal functioning via its anti-inflammatory and antioxidant activity. It helps to improve and support cardiovascular function by reducing the plasma level of triglycerides and total cholesterol. It reduces the level of bad cholesterol and prevents the risk of developing cardiovascular dysfunctions, including atherosclerosis. Also, helps to improve vascular supply and support normal blood pressure [3, 4, 5, 6].
Turmeric supports healthy joints via its relieving inflammation and pain-relieving effect. It helps in the reduction of osteoarthritis, bursitis, and rheumatoid arthritis symptoms. Studies have reported that bioactive compounds in Turmeric prevent metabolic syndrome development via decreasing serum concentration of pro-inflammatory cytokines. Also, improves insulin sensitivity, suppresses adipogenesis, and reduces elevated blood pressure [3, 4, 5].
Warnings/Precautions:
Turmeric is almost safe and effective against the above discussed medical conditions; however, certain side effects are reported with its use. These side effects include allergic reactions, diarrhea, nausea, yellow stool, and headache. Also, it can increase serum alkaline phosphatase and lactate dehydrogenase contents in some individuals.
It is advised not to consume Turmeric without first consulting with your Naturopathic Doctor.
If you are going to undergo any surgery, it is recommended to stop turmeric or any vitamins and herbs two weeks prior. Ask your Naturopathic Doctor about the use of Turmeric prior to using in pregnancy or breastfeeding.
Turmeric should not be taken concomitantly with the following medications without checking with your Naturopathic Doctor [12]:
Important note:
Medical studies have reported that Curcuminoid, the active constituent of Turmeric, has low absorption and bioavailability after oral ingestion. It is recommended to take it with black pepper or piperine that increases its bioavailability by 2000%.
Are you sick of being in constant pain and need to treat yourself to an appointment with the Naturopathic Pain Doctor? Simply pop over to my SCHEDULE page to book your Naturopathic consultation immediately!
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 chronic pain and autoimmune disease.
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!
References:
By Dr. Nicole Sundene, NMD
Holistic Female Hormone Specialist
Hormone imbalance can cause hot flashes, night sweats and heat intolerance as is common in menopause. While at the Phoenix Zoo with my daughter I came across the scene of Mama Bess-hot and exhausted napping in the heat wave while her baby is bouncing around with tons of energy in my Instagram video! I laughed as I watched Baby Jiwa, full of energy, busy toddling around the yard with his blankie. Building a tent, eating bugs, chewing on pipes, and playing peek-a-boo with me. I love how his Mom tenderly reaches out in her sleep. Is there an Arizona Mom that cannot relate to this scene?
While it is definitely normal for women to feel too hot, fatigued, tired, blah, unmotivated, or depressed on occasion, it's not normal if it is happening all the time. If the weather goes back to normal and you are still overheated, having night sweats, hot flashes, trouble sleeping or even the other extreme of feeling constantly too cold please schedule an appointment to get your hormones tested. When my female patients are experiencing chronic fatigue, we need to check their hormones, vitamins, iron levels and basic blood chemistry. Being constantly tired, sweaty or overheated can be related to hormone imbalance common in menopause, perimenopause and thyroid disease. Temperature issues can also be related to nutrition, anemia and vitamin deficiency, such as low B-12.
Hormone imbalance, like low estrogen and/or progesterone can cause hot flashes and heat intolerance. Thyroid conditions can also disrupt temperature, causing women to feel constantly too hot or too cold. Constant insomnia, anxiety, or depression can also cause chronic fatigue. Adrenal hormones and thyroid hormones can play a role in this. Low thyroid function can cause depression.
As a women’s health doctor I have never seen the Mom's I care for more unhealthy. Many are overweight, and have been depressed, frustrated, stressed out and anxious this past year. Mom’s are drinking too much, eating too much, not sleeping and lacking adequate support. Mom’s have had to take major stress hits amidst lockdowns. Cancelled sports, and other activities, lack of help from older immunosuppressed relatives, and even online school. I know some Mom’s that have been forced to put their careers on hold for their children’s well-being, all of this can take its toll, mentally, physically, and emotionally.
The best part of back to school week is that some Mom’s can breathe a sigh of relief, and have some extra time to focus on their own physical and mental health. Now that our kids are back to school it is a very important time for every exhausted Mom to get their check up. It's important for each and every mom to put their health first and get hormone labs scheduled to make sure they are healthy and have optimal hormones.
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
If you have asthma, or breathing problems and live in Arizona you should be aware of the following patterns and schedules of pollen, infectious disease, and air quality impacting my patient’s lung health.
Basically, the take home asthma message today as we enter the summer fire season and monsoons that have my patients extra triggered despite lowering pollen levels is that there is always SOMETHING in Arizona triggering asthma attacks whether it be smoke/infections in the summer months or the constant pollen from Ragweed that is noxious here, and creates two separate allergy seasons.
In Phoenix we have Spring allergies AND Fall allergies as I discuss further on my Season Allergies blog. So if we are not constantly targeting an allergy prevention program as we will discuss today to prevent asthma flares, patients can struggle with their breathing all summer long, despite the break we get from pollen once we are above 100F and little can bloom. With asthma in Arizona we must protect the lungs from the latest triggers, and try our best to plan and target natural treatments for prevention ahead of these very common lung irritants.
It is important that women with asthma and allergies understand that the majority of things flying around in our air in Phoenix is dust, fungus, smoke from wildfires, and pollution. Women with a history of yeast allergy, fungal allergy, and so forth will be very triggered with their asthma from living here and a combination of natural treatments can be helpful or I would advise considering moving elsewhere if you are asthma patient. If you cannot move away from the poor air quality here, then at least pay close attention to my allergy schedule below, and write on your calendar a reminder to start natural allergy supplements at least two weeks before the pollen you react to begins to bloom.
For most of my allergy patients they need to take my natural remedies all year long.
I never had allergies until I moved here, and the allergies are something fierce that requires an aggressive natural solution and/or over the counter antihistamines or both. Anytime the weather is in the 70’s-90’s the plants will be blooming and my patients will be reacting adversely and having asthma flares that are difficult to control when we are not using enough histamine lowering treatments and addressing the root cause.
Anytime we have dust storms and monsoons we are at higher risk of developing Valley Fever, or being bit by a mosquito with West Nile virus or Malaria which is now in the US again. After every heavy rain comes mosquitoes. Checking your yard for standing water and eliminating all sources for mosquitoes to breed is imperative for asthma patients.
During windy times of the monsoon season I advise asthma patients to stay inside with their allergies and asthma. Get a HEPA UV filter for your bedroom and the areas in your home you spend the most time in if not for your entire home.
If you are allergic to your pets at least keep them out of your bedroom during flare months. The "Total Load" of histamine adds up. Some triggers we can get away with when the pollen count is lower and it is not a windy day in the desert, the better. For instance when my breathing is bad that is when I eat my perfect clean PGE-2 Diet to reduce inflammation.
Of further challenge to my asthma patients during the hot, dry Phoenix summer, are the wildfires and polluted air making us sick in the summer months, which is why I drink my “Asthma Lung” recipe as a natural preventive cough medicine. Keeping my lungs calm and less reactive during the summer fires is critical to preventing asthma flares.
If you live near a golf course and are allergic to grass, call your local golf course and ask them to share their seeding and mowing schedule so you can stay inside on those days. Certain types of grass seeds when the golf courses are heavily seeding their courses, seems to also trigger my asthma patients.
I have put this page together so asthma patients in Arizona can easily reference what may be making them sick. I like to use a baseball model to explain how we need to use this to prevent severe asthma flares. The allergies, food, or environmental trigger is like the pitcher serving up the pitch, and the batter is the lungs going hyper reactive to the new trigger.
So by becoming aware of our environmental triggers for asthma in Phoenix we can work to target and better understand when we need to implement allergy medicine at its highest as 70% of asthma is caused by allergies. We referred to this as “Eosinophilic Asthma,” and this can be easily diagnosed by CBC, as we will see a high levels of Eosinophils or EOS as it is printed out from most labs.
Patients with Eosinophilic Asthma will feel the worst in March to May generally in Arizona and then again in October/November is my experience. If you are planning a trip to Phoenix and have asthma visit outside those months or the best time for allergies is when it is cold in December and January, unless you are allergic to the evil Ragweed here that makes so many patients sick then let's plan your natural allergy program for all year round!
In my professional opinion, any asthma patients with an eosinophil count above 3 should be treated for allergies with natural medicine, and may need something stronger, such as a prescription drug temporarily to achieve better control while we work to understand individualized triggers. In order to be non-reactive with your lungs these eosinophils should be as close to zero as possible. Ideally no more than 0-2 range. When my patients need an epi-pen for severe peanut allergy for instance, they are usually around 6-7 eosinophils. So anything higher than that requires and aggressive antihistamine program that includes addressing the "Root Cause" of the eosinophils.
JANUARY
Ragweed, Cottonwood
Cold/Flu Season Peaks
High Winds= Dust/Fungus
FEBRUARY
Cottonwood, Citrus, Ragweed
Cold/Flu Season
High Winds= Dust/Fungus
MARCH=WORST ASTHMA MONTH IN ARIZONA
Ragweed, Mesquite, Mulberry, Cactus, Citrus, Ash
Cold/Flu Season Peaks or Winds Down
APRIL
Ragweed, Mesquite, Mulberry, Cactus, Ash
Cold/Flu Season Ending
MAY
Ragweed, Mesquite, Cactus, Careless Weed, Ash, Russian Thistle
Travel Germs Peak =Memorial Day Weekend
JUNE
Grass, Careless Weed, (Pollen Generally Low Otherwise)
Travel Germs Peak =Summer Vacation
JULY
Grass, Careless Weed, (Pollen Generally Low Otherwise)
Travel Germs Peak 4th of July
Dust Storms= Fungus Allergy/Valley Fever
West Nile Virus
AUGUST
Grass
Valley Fever
West Nile Virus- Use Bug Repellant
Back to School Germs
Dust Storms= Fungus Allergy/Valley Fever
SEPTEMBER
Grass, Juniper, Careless Weed, Russian Thistle Blooms, Fall Blooms Begin
Valley Fever
West Nile Virus
Dust Storms= Fungus Allergy/Valley Fever
OCTOBER
Ragweed, Grass, Juniper, Russian Thistle (Peaks)
Cold/Flu Season Begins
NOVEMBER
Ragweed, Grass, Juniper, Russian Thistle (Peaks)
Cold/Flu Season Begins
DECEMBER
Juniper, Ragweed
Cold/Flu Season Peaks
This information has been compiled via my daily use of Pollen.com which I recommend every single asthma and allergy patient load the app on their phone, subscribe to daily email updates, and follow your local allergy report every morning like an Investor studying stock markets!!
After all, having healthy lungs and being able to breathe without feeling like you are sucking air through a sponge is worth more than millions of dollars to many of my patients. When you cannot breathe you cannot do anything and life is pretty low energy and miserable. So making BFF's with Pollen.com should have you working at all times to prevent an asthma attack.
While these plants generally bloom around these times, they are also dependent on rain and sunshine. Every time we have a heavy rain in Spring and Fall soon after my allergy patients are really suffering.
The #1 important thing you know if you cannot breathe is what is blooming around you as a part of your preventive Allergy Program can stop an asthma flare.
Seasonal Allergies and the other lung irritants here are like baseball "pitches" being served up to your lungs. Once the ball gets served up it is only a matter of time before I hear that "crack of the bat" where the inflammation from allergies suddenly turns into an infection or an uncontrolled asthma attack in my patients. Treating allergies seriously and aggressively is very important to help anyone recover and improve their lung function. Let's stop throwing baseballs or "triggers" at the lungs the best we can and remove the pitcher from this scenario.
Valley Fever can be very challenging for asthma patients. Having inflamed lung tissue, and lung damage creates a larger surface area for germs to adhere to. Steroid inhalers that most asthma patients are dependent on impair the immune system in the lungs and create a breeding ground for a fungal infection. So my primary goal for all of my asthma patients especially in Arizona, is to work to get them off steroids as it is the last thing their immunocompromised state needs and sets them up for worse outcomes over time.
West Nile Virus when injected into animals with breathing problems caused them to die due to nervous system lesions impacting breathing, so researchers then concluded, "neurological lesions affecting respiratory function may be the primary cause of human WNV-induced death."
Malaria is back in the US, and asthma patients should get tested if they have been to a hot area where mosquitoes are. For infections that are not clearing go to the Emergency Room for testing.
On other random lung notes, as a hormone doctor I do commonly catch hypothyroidism and other hormone imbalance contributing to shortness of breath. As this is a common menopausal complaint women ask me and think "Is this what old age is like? This sucks. I can barely walk up a flight of stairs! Why am I huffing and puffing and so out of shape?"
Menopause has just shifted their thyroid into deficiency and that is why they are short of breath, exhausted, and having hair loss.
So checking that your hormones are okay can impact your asthma. In case any women are googling about that. I do commonly hear this complaint in a cluster of other random symptoms which should be a warning sign for women to get their hormones tested if they have the symptoms on my thyroid and hormone blogs! It certainly cannot hurt anything!
Pollen tracking can help us know when we need to target immune support and allergy treatments for asthma patients depending on where they live, and what they react to.
Hypothyroidism, Hashimoto's, and low thyroid function, or thyroid deficiency can all indeed cause shortness of breath. Whether thyroid function is too high or too low is not good for the lungs.
Please never treat your asthma naturally without the skilled guidance of a Naturopathic Doctor trained to treat asthma, such as myself. While the remedies on my Seasonal Allergies and Nettles blogs are generally safe keep in mind that natural medicines are generally NOT effective in asthma emergencies.
All asthma emergencies should be handled by 911/ER and never at a Naturopathic Doctor.
Instead where my Naturopathic Asthma program excels is in helping to nourish the lungs, reduce inflammation, boost immunity, and reduce allergic attacks upon them. This then reduces inflammation in the lungs, by reducing the total burden upon them from inflammation, infection, allergies, food triggers, and other environmental triggers beyond our control.
When I take my time to do all of this for my asthma patients, I often hear that they keep their rescue inhalers I prescribe them on hand for emergency only, but are no longer having regular asthma episodes because we have addressed their personal asthma triggers at the "Root Cause."
Simply visit my SCHEDULE page if you need my help with your asthma. I would be happy to help you breathe better! That is one of my favorite things to do!
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!
