7 different ways to look absolutely fabulous

7 Different Ways to Look Absolutely Fabulous

As an integrative medical practice, we take a broad view of beauty. Though seen on the outside, beauty is truly a reflection of the physiological processes taking place throughout the body, on both the outside and from deep within our bodies. Skin problems result from hormonal imbalances, deep-seated inflammation, and oxidative stress, manifesting outwardly on the body’s surface.

Our recommendations begin with healing from within and working from there to the part of you that’s visible to the whole world – your skin.

Here’s what you can do to look absolutely fabulous:

  1. Eat an anti-inflammatory diet. The very same nutrients that support cardiovascular, metabolic, and cognitive health help the skin shine. Focus on choices that are organic, with lots of fruits and vegetables. Everything that goes in your mouth should be real, whole food, and, most importantly, everything you eat should taste fabulously delicious.
  2. Heal the gut. Your intestinal tract’s job is to absorb the good nutrients, while keeping the bad stuff (artificial and natural toxins) out. Eating a good diet helps, but sometimes you need extra supplementation to get the job done and lower system-wide inflammation. A detox program can help with this.
  3. Avoid environmental exposures. None of us can escape living in the 21st Century with its abundance of chemical pollutants virtually everywhere. But you must do all you can to minimize your exposures and their terrible harms.
  4. Never use cosmetics and personal care products made with toxic and carcinogenic chemicals. Find good alternatives and toss out the harmful ones.
  5. Have a daily skincare regimen. Don’t wait until the last moment before the big event and then try to hide blemishes under a layer of caked-on cosmetics. Come to our presentation on April 20, and Karen will show you how a daily routine can make your skin radiant every day of the week.
  6. Use organic – or as close to organic as possible – skincare products that have no toxic ingredients.
  7. Consider being proactive by addressing the unwanted effects of age and nature. Aesthetic treatments can make a big difference. And you can make the effects last longer with a daily skincare routine that nourishes the skin and reduces inflammation and oxidative stress. We provide free aesthetic consultations and all that we offer will be discussed – with no pressure to make any purchases.

Veggies and Fruits are Magical!

It’s been scientifically proven a significant number of times – vegetables and fruits are magical! They contain an array of amazing ingredients which perform amazing things for our bodies and our health.

The magical phytonutrients found in these plants can turn on and off genes, as do hormones, and do special things to help our microbiota, the trillions of bacteria within our colons and intestines, to thrive. In turn, the healthy microbiota, known collectively as the gut microbiome, can perform their magic to optimize our health.

Autoimmune disease has been reversed, cancers placed into remission, and Alzheimer’s Disease reversed, solely with lifestyle programs. The foundational ingredient of each program is and must be – nutrition. So aim to eat a dozen vegetables daily and 2-3 fruits … and see your body truly thrive!

Read more: High Fruit and Vegetable Intake Linked to Reduced Risk for CVD, Cancer, and Mortality

Artificial Sweeteners Absolutely do not Belong in Your Food!

Most women with PCOS suffer with being overweight or obese, living in a constant battle with their weight and food. Many have binge eating disorder, some have bulimia, and some even have anorexia nervosa. With the exception of the weight problem, lean women with PCOS have most of the same issues as their heavier “sisters,” and should follow the same dietary rules, one of which is: absolutely no chemical sweeteners, or really, sweeteners of any sort!

In the desire to achieve good health, weight loss, or weight maintenance, many women with PCOS choose non-caloric sweetened foods and beverages (those containing chemical sweeteners with few or no calories) in the mistaken belief that these are wise and healthy choices.

Sadly, there is now clear evidence to the contrary. In fact, more and more data is clearly indicating that these nasty chemicals actually lead to further weight gain and insulin resistance, thereby increasing the risk of pre-diabetes and diabetes. Additionally, by disrupting the normal functioning of the gut microbiome (the bacteria that live in our gastrointestinal tracts) these sweeteners can foster cognitive decline, as well as increase anxiety and depression, worsen or initiate irritable bowel syndrome, and elevate the risk for problems affecting the cardiovascular and immune systems.

A likely reason for these terrible effects is the negative impact artificial chemicals have on the different species of gastrointestinal bacteria, upsetting their natural balance by suppressing the growth of some populations, which then allows for the overgrowth of others. These bacteria, collectively called the microbiota, play an enormous role in our metabolic, emotional, cognitive, immune, and cardiovascular states by producing metabolites and signaling molecules that are absorbed and then circulated throughout our bodies. Altering the microbiome alters the natural balance of these chemical messengers and metabolites, resulting in a host of ill effects which no one, and certainly not women with PCOS, can afford to deal with.

The take-away message is, as I see it, to avoid all processed foods, as they often contain chemicals harmful to our microbiome and other aspects of our health. Try hard to eat only real and unaltered food … the food your great, great grandmother could and would have eaten! And though she may on occasion have had a special sweet treat, try to avoid those as well, unless and until you regain the health and vitality you seek and deserve.

What’s for Dinner?

When you sit down at the table to eat, what do you think makes for a great meal?

My first rule of thumb is quite simple – all food must taste good and be good for you! Those rules simply cannot be broken. Next, once it meets those qualifications, it is really important that it is truly scrumptious. If given a choice, why go for food you don’t really love, and who doesn’t love to eat? Eating is one of the true joys of life, and it makes me, and actually everyone, happy and satisfied when eating wonderful food.

Second, we should think about nutrition – is the food we’re eating supporting our long-term health. If it isn’t, then we’re setting ourselves up for all the dangerous health consequences that plague PCOS women: obesity, pre-diabetes and type-2 diabetes, cardiovascular disease, inflammatory bowel disease, and more.

And of course we will think about the toxin content of the food. Is it organic or not? What chemicals are contained in it or is it a processed food, which, by the way, I never will eat! And is it fresh and full of nutrients, or old and wilted.

Rarely, however, do we think about the food we eat in terms of feeding the 30-40 trillion (that’s right, trillion!) bacteria that inhabit our GI tract, call the gut microbiome. This is a lot more important than you might think, because the latest scientific research is telling us that these little fellows – who have been part and parcel of who we are for the past several million years – have an incredibly powerful impact on virtually every organ system in our bodies.

They help digest and process our food and create a vast range of metabolites that we absorb and use all over our bodies. They also produce neurotransmitters that control our feelings of anxiety and depression and also help regulate our blood glucose levels through several mechanisms – and that’s just scratching the surface.

So, the bottom line is: when you sit down to eat, remember that you’re not just eating for yourself, the 20-30 trillion (yup, there we go with the trillion again) human cells that make up your body, but also for the gazillion microbial guests, who are also seated at the table.

And exactly what, you may ask, would they like to eat?

Fortunately, the answer to this is relatively straightforward and not at all discouraging. They like to eat high-quality, whole foods, and they like variety. They love lots of vegetables, both above ground and root vegetables, and a slightly lesser amount of fruit, especially when they are organic and not tainted by residues of herbicides and pesticides. They prefer plant-based sources of protein (beans, lentils, quinoa, and amaranth) over animal-based sources and do well with good doses of the fatty acid, Omega 3. And please avoid simple sugars and sugar substitutes, as they are quite toxic to the microbiome. It is simply much better to be focusing on carbohydrates containing lots of fiber. Fiber is the foundational food for the microbiota which dwells within our gut.

If you give these single-cell companions what they want, they will reward you in spectacular ways. Your weight, blood pressure, body fat percentage, cholesterol levels, and fasting glucose level will drop, all of which will lead to substantial reductions in inflammation and oxidative stress. And, if you stay tuned to this blog, we’ll give you wonderful recipes and cooking advice that will make your new diet every bit as delicious as it is good for your health!

PCOS Diet: 7 Tips for Timed Eating, Weight Loss Gut Health and Better Sleep

We are “what” we eat, that remains true. But just as correct, is the very new notion that we are “when” we eat! 

The newest data now shows that when you eat can determine how long and how strongly your heart will beat. Incredibly, the timing of meals may be as important for health as is diet composition and amounts of calories.

Research now shows that there are clocks in our bodies which are very involved in cardiovascular function and risk, and that this relates to the time of eating. One research study with fruit flies showed that limiting their eating to only 12 hours of 24 led to healthier hearts compared with allowing fruit flies to eat whenever they wanted to eat.

The body’s master clock is located in the brain, in the section called the hypothalamus, and sits atop the optic nerve so it can glean whether it is day or night, based on the light received to the retina. But there are other peripheral clocks located in all the cells of the body which are regulated by the master clock, the only clock which sees light and dark. Although the peripheral clocks cannot see light or dark, they can sense when there is feeding happening, and that is an important component of how they can be set!

Previous research has shown that timed eating, limiting all food intake to a maximum of 12 hours per day, can protect mice from obesity and other metabolic problems. Mice’s hearts do not easily get altered, and so studies with fruit flies were done, with dramatic results. Two groups of fruit flies were used. They both ate the same amount of food, but one group ate for only 12 hours a day and the other group had 24 hour access to the food and snacked at night. Both groups had the same amount of activity, but the flies who did all of their feeding within 12 hours did most of their moving during the day and slept better at night.

The hearts of the flies were examined at different times. At 3 weeks of age, the flies in both feeding groups had similar regularly beating, healthy hearts. At 5 weeks, which is the fly’s middle age, the 12 hour eaters had hearts which maintained a steady rhythm of one beat per second. The other group which ate at any hour of the day or night, had hearts with irregular beats, sometimes skipping a beat, and sometimes quivering. By 7 weeks, the anytime eaters had hearts which beat with badly damaged heart function.

In other studies, restricted timed eating helped stave off the harmful impact of high-fat diets.  And also interesting, when the researchers disabled the clocks throughout their bodies, restricting the feeding times did not help the hearts of the flies, suggesting that functioning clocks are important for heart health.

The researchers also looked at the effects of timed eating on gene expression and activity. Circadian rhythms are powerfully expressed in genes, which peak in activity at certain times of the day. The flies which ate only during 12 hours had peaks of gene activity which maximized right before breakfast and just before the final bite. The flies which could eat around the clock had several smaller peaks of gene activity throughout the day, suggesting that timed eating led to better coordination of gene activity. Tightly controlled gene activity may permit more efficient energy use and prevent the build-up of metabolic byproducts which can damage tissues.

Additionally, it is now recognized that the bacteria within our colons have their own clocks, and when eating is done properly, their clocks are perfectly synchronized with the clocks in our own cells. The only way for the bacteria to synchronize their clocks with our own, is through timed feeding. And we clearly know that it is necessary for the microbiome to be happy and healthy if we are likewise to be happy and healthy.

My advice is easy. Begin with this simple plan:

  • Eat no more than three meals a day
  • Avoid snacking
  • Stop eating at 7 pm, but at least by 8 pm
  • Have at least a 12 hour fast between dinner and breakfast
  • Eat mostly plants with many vegetables, beans, lentils, and whole grains
  • Avoid or limit grains which have been pulverized (aka-bread and crackers)
  • Eat at the same times every day

By eating the timed way, you will lose weight and feel better, even if you consume the same number of calories. I am not going to say that calories don’t count, but they count far less than once was thought. Eating at the right times matters as much, and likely more.

The gut microbiome requires timed eating to properly care for them. Focus on caring for the microbiome with lots of fiber and plant based foods. By finally nurturing the microbiome with the right food choices and with timed/restrictive eating, it will take care of you.

*This is a repost of a guest post Dr. Gersh originally posted on PCOS Diva at: http://pcosdiva.com/2016/06/pcos-and-circadian-rhythm-part-2/

How Much Calcium is Necessary for Your Health?

Calcium is the most abundant mineral in the human body and is a crucial factor in numerous body functions and structures. But what should a woman do to ensure she is consuming the correct amount of calcium to maintain a healthy body? Does a woman with PCOS need to drink milk?

Until recently, the dogma of consuming large amounts of calcium went unchallenged, but it is now recognized that the studies used to create that advice were poorly done, and the data is less than clear on the value of calcium supplements. Most data are now not in support of calcium supplements, or at least suggest consuming them only in small amounts!

The Pros and Cons of Calcium

Previously, it was thought that calcium supplements provided a large array of metabolic benefits: improving cardiovascular wellbeing, lowering blood pressure, and reducing diabetes risk. Of course, it was also thought that it would help bones stay strong. Certainly, calcium itself is important for those functions.

The current state of knowledge is that calcium supplementation in small amounts may be beneficial, but larger quantities of calcium supplements do not seem to provide those desired benefits after all and actually may increase the incidence of kidney stones! There is even concern that excessive calcium supplementation may cause calcium deposits to develop in the artery walls.

What is the Best Source of Usable Calcium?

It turns out that the best way to get calcium into your body, to ensure a healthy set of bones and a healthy cardiovascular system, is through the diet. The dairy industry has made it seem absolutely necessary that large amounts of dairy products be consumed daily, and the newest US nutrition guidelines also advise a glass of milk with each meal!

Not only is this unnecessary, it is downright harmful, most particularly for women with PCOS. Dairy is an acid producing food, and calcium will not get into bones if the blood is acidic, making dairy products an inferior source of calcium.

Calcium is a natural antacid. Removing it from the blood would make the blood even more acidic, and calcium cannot move out to the tissues from an acidic environment. Only in an alkaline situation can calcium leave the blood to move into tissues. The only foods which alkalize the blood are vegetables!

Did you know that there is much more usable calcium in a cup of collard greens than in a cup of milk? Most people don’t realize the calcium content of greens is so high. Best of all, the calcium in greens is usable by the body and doesn’t just pass out with the urine or cause stones!

So what do I recommend?

Eat large quantities of green vegetables and lots of greens. As a side note- chard and spinach are very healthy, but the oxalates in them bind with the calcium and preclude their use, so be sure to include a variety of vegetables each day.

I also recommend only a small amount of calcium as a supplement in most cases. Keeping the supplement dose to 500 mg daily is safe and may help.

Women over 50 or those with low stomach acid should avoid calcium carbonate. It is poorly absorbed. In general, keep calcium carbonate to a minimum and choose other forms.

Remember that calcium, like all minerals and vitamins, doesn’t work in isolation. Be sure to get plenty of sunlight for Vitamin D production and magnesium from walnuts and sunflower seeds, and include supplements for them as well, if needed.

In summary, fresh green vegetables should remain your primary source of calcium. And please avoid dairy, it is inflammatory, increases acne, and it is associated with weaker (not stronger) bones. That is truly what the data shows!

Now go eat a wonderful green salad and some sautéed greens!

Good luck and good food choices always!

*This is a repost of a guest post Dr. Gersh orginally posted on PCOS Diva at: http://pcosdiva.com/2016/04/step-away-from-the-calcium-supplement/

3 Simple Tips for a Healthier Gallbladder

As if women with PCOS don’t have enough on their plates to deal with already, add another to the list- gallbladder dysfunction and gallstones!

Yes,  it’s true… many women with PCOS also have problems with the workings of their gallbladders. But please, don’t despair. There are many options to help your gallbladders function better, and when they work better, all of you will work and feel better!

Let’s begin with some gallbladder basics. Do you even know why you have one? And why is it even important, as many women have their gallbladders removed and no one seems to bat an eye! There reality is that, like all organs we were are born with, the gallbladder serves a very important purpose. Should yours have been removed already or truly must be removed in the future, please don’t think that it doesn’t matter and then make no accommodations for its loss.

What is a gallbladder and why do you have one?

The gallbladder is a very important part of digestion … don’t part with it lightly or readily. The gallbladder is a storage vehicle. It holds cholesterol and bile, secreted by the liver. Bile is truly a fascinating creature. It, like many things in the human body, is an amazing multitasker! Bile is vile! Well… just sort of. Bile is the toxic waste material created by the liver in the process of detoxification, also known as biotransformation, of your body’s own old hormones and neurotransmitters, and of environmental toxins and pharmaceuticals. It really is toxic waste!! But it’s amazing stuff. It is also an emulsifier.

When you eat fat, you need to break it down into its little component pieces and then digest and absorb it. Please don’t think fat is evil. Actually, it is essential to life, which is why fats are called essential fatty acids. You truly cannot live without fats in your diet. You need a proper balance of the different types of fats, and many women are deficient in the type called Omega 3, which is primarily obtained from fish and somewhat from plants like flax seeds and walnuts. Many of you have probably heard that olive oil and coconut oil are healthful fats. So is the fat in the yolk of organic eggs. We will talk more about fat another time…for now, take me at my word that fat is essential to life and you need bile to help you digest it.

Back to bile… it is a natural emulsifier. That means it can take a fat and turn it into being water soluble, so it can mix with water! This is truly like a miracle. You probably know that if you have greasy hands and simply run them under the water faucet, the hands stay oily. If, however, you rub in soap, the grease will be able to be washed off your hands without a problem! Soap is an emulsifier-it makes fat able to be washed off with water.

Without bile, you simply can’t digest fats, and with the fats come the fat soluble vitamins… like Vitamin E, A, K, and D! These vitamins are essential to proper functioning! If you don’t have a gallbladder, or the one you have doesn’t work well, you will naturally have difficulty with your digestion of fats and of fat soluble vitamins!! If that’s the case, you need to actually take bile at the beginning of each meal. This type of bile comes from an ox! It’s the closest we have to human bile, and it works well. You also need to take digestive enzymes as well because that nearly always becomes a problem when the gallbladder is gone or malfunctioning. The gallbladder triggers the pancreas to release it digestive enzymes. It is very important that you do this, or you’re quite simply not going to digest your food properly! Women with PCOS have enough issues…malnutrition shouldn’t be one of them!

What goes wrong?

So why do women with PCOS have problems so often with their gallbladders? It’s related to gastrointestinal problems in general, and women with PCOS are renowned for what we term “gut problems.”  Many have irritable bowel syndrome (IBS) with constipation or diarrhea and general gut issues, acid reflux (GERD), dysbiosis (the wrong gut bacteria), and sometimes even more serious inflammatory bowel disease. There are quite a few theories as to why PCOS women how so many gastrointestinal problems, but it is known for sure that many have what is called “leaky gut” and  small intestinal bowel overgrowth, along with many food allergies, sensitivities, and autoimmune states as well. Because of these issues, the proper signals to the gallbladder don’t occur and it becomes sluggish, can actually get sludge in it, and it can even progress to gallstones. Just because you have sludge or stones does not mean the gallbladder must go! Only if you’ve had recurrent pain, pancreatitis, or infection, is it then absolutely necessary to have it removed, but remember you’ll absolutely need a bile and digestive enzyme supplement.

What can you do?

Some PCOS women get gallstones or sludge because she goes on a low fat diet for a long time. I don’t recommend a woman go on such a diet!! That is not the way to get healthy! You already know that fat is essential to life!!

I believe strongly that all women with PCOS should have their GI tracts checked out for overgrowth of bad bacteria, small intestinal bowel overgrowth (SIBO), issues with low levels of stomach acid and digestive enzymes, constipation or diarrhea, stomachaches, and the like. Please…do not go on a low fat diet…nor should you go on a prolonged very low calorie diet…as that too will make you more prone to gallstones.

If you do have gallstones and you haven’t had severe pain, infection or pancreatitis, get another opinion before having your gallbladder removed. Often women can live a long and normal life with gallstones. With gallstones, you’ll want to do a liver detox regularly, eat a healthy amount of good fats, work on stress as that is so unhealthy for the gut, and you can even consider medication to try to dissolve your gallstones if you meet the criteria. In general though, my first choice, as always, is to try to work with you simply with a lifestyle approach.

The key take-home points are that we should:

  1. try hard to maintain good gallbladder health by eating healthy fats,
  2. getting the GI tract checked out by a good doctor who understands what is needed for PCOS women, and
  3. if you have gallbladder issues already or have had yours removed, get on bile and digestive enzymes right away!

Remember, stay positive and focused on doing the right things to maintain your health, at least most of the time!!!

Good luck and give your gallbladder a virtual hug today!

Here are some supplements that Dr. Gersh recommends for gallbladder support.  All from Pure Encaspulations. 

1. Digestion GB 

1-2 with each meal
Contains gall bladder digestive enzymes, bike salts, taurine, and herbal extracts to promote healthy gall bladder function and fat utilization.

2. Digestive Enzymes Ultra with Betaine HCl  

This is for those women who have additional issues with digestion, and can use the addition of stronger digestive enzymes and some stomach acid to facilitate digestion. I normally recommend that women be seen by a physician such as I to embark on these sorts of supplements, as I think Gut Healing should involve healthcare professionals.

3. Heartburn Essentials or DGL Plus 

These are great products for those who have heartburn and indigestion. Take one at the start of meals and for symptoms should they occur. 

4. GI Fortify 

Great product to support a healthy GI environment, bowel regularity, colon cell function, and detoxification and support production of short chain fatty acids. 
I prefer the powder but the capsules are great if powder not preferred.
For a great gallbladder cholegogue, try Vitanica’s Bitters Extra-it helps stimulate the gallbladder to contract.

*This is a repost of a guest post Dr. Gersh orginally posted on PCOS Diva at: http://pcosdiva.com/2016/03/pcos-and-gallbladder-issues/