Not long ago I created a webinar about bioidentical hormone replacement therapy. I found a great graphic that explains something most people have not considered when it comes to reproductive hormone health. Many of the hormones that we need for proper function of our reproductive systems (whether we're trying to conceive or slow down aging), are made out of cholesterol. Just look at this picture below!
As you can see, we need a decent supply of cholesterol in the body in order to even make progesterone and estrogen! However, we've become very obsessed with the idea that cholesterol is a"bad" thing. So much so that in 2001 the National Cholesterol Education Program lowered the level of ideal cholesterol so much that the number of people who ideally should be on cholesterol-lowering medications…tripled. This may be more pertinent to women with PCOS, approaching menopause, who are more likely to be placed on statin medications than younger women who are trying to conceive. However, I just wonder, a lot, if it's not really a coincidence that as we focus on cholesterol and getting it out of our bodies, we also seem to be developing more problems related to hormone imbalances…infertility, early menopause, even Alzheimer's, which is starting to be recognized as a consequence of insulin resistance, which is associated with PCOS. Bottom line: Eat well, and be careful of obnoxiously high cholesterol levels, but try to avoid an obsession with a"lower is better" mentality. Cholesterol is an essential compound, and not to be feared.
For anyone who is interested in the topic of bioidentical hormone replacement therapy, I will be presenting a webinar comparing this treatment to nutritional options.
This webinar will be held on February 23, at 6 PM Eastern time. The cost is $35.
Information can be found at our Facebook page.
You can register at this link.
There is an option to purchase the recorded version of this webinar if you are interested in the information but cannot attend the live presentation.
Last Saturday an inCYST student from California was in Phoenix and we spent the morning together. We ended our visit at Costco, and it turned out to be the day they were passing out the free annual Costco cookbook. Was that ever a lucky moment! (I made a note on my calendar to send out the 2009 alert in advance so all of you can get yours, too. I did check and saw tons of them on eBay if you can't wait another year.)
Costco cookbooks are some the most awesome cookbooks available. The recipes aren't hard, and the food photography is so beautiful it makes you want to make and eat every recipe…right now!
I distracted myself from the disappointing outcome of the Bears/Vikings game on Sunday (sorry, Vikings fans!) with my annual ritual of going through the cookbook page by page, and listing all the recipes to try in the coming year. I'll be sharing some of them with you, since they are so tasty.
Today it's Breakfast Risotto made with brown rice. I recently said I would be highlighting foods high in magnesium, and my progesterone series got me side tracked. Brown rice brings me back! In addition to being a good source of magnesium, brown rice is a decent source of tryptophan (which is needed to make serotonin).
It is also a good source of manganese, which is important for healthy nervous system function, the production of sex hormones, and antioxidant activity.
The Phoenix inCYST students all decided it was a breakfast they'd definitely eat, which is perfect, since people tend to complain about not liking breakfast. This one fits with what I always say, you don't have to eat breakfast food at breakfast time! Plus, brown rice is a carbohydrate that can be perfectly fine in your diet if eaten in moderation. Can you see by the photo what I mean about wanting to make things right away?
Breakfast Risotto 1 1/2 cups water 1 cup instant brown rice 1 8 ounce can unsweetened pineapple tidbits, drained and liquid reserved 1 12 ounce can undiluted evaporated skim milk 1/2 cup raisins 1/2 cup sweetened shredded coconut 1/4 cup sliced roasted almonds 1 medium banana, peeled and diced
Combine water, rice and pineapple liquid in a 2 quart saucepan. Bring to a boil over high heat, reduce heat to medium and simmer, uncovered, sirring occasionally, until most of the liquid is absorbed, 7-8 minutes.
Stir in milk and increase heat to high. When the mixture boils, reduce heat to medium and cook, stirring occasionally, until most of the milk has been absorbed and the mixture is soft and creamy, 10-12 minutes.
Stir in pineapple, raisins, coconut, almonds, and banana.
Why in the world, the day after Thanksgiving, if I'm trying to de-stress you…would I put up a piece of pie…pie being something you likely don't even want to think about today?
Because my concept of stress is exactly like pie. Life tends to be less stressful if your"pie of life" is divided into more pieces. If your life has only a few facets, and something happens in one part of your life that is stressful, you have fewer places to go that can provide you a diversion while your mind works out a solution.
I'm posting my pie here, so you can see what I mean. I do what I do because I love it. But I can get really hyperfocused on it. And when business is slow…like it was just before the election…that can be very stressful. Fortunately, I also love to garden. There were weeds outside that needed to be pulled, so I started taking a work break every afternoon to clear a small piece of land. And you know what? While I was weeding, some new ideas for my business came to mind that jump started sales again.
It is easy, as hard as I work, to become a little inbred as far as my social life goes. So I decided a few years ago, to volunteer every Friday afternoon at a local no-kill shelter (which you should visit sometime if you're in Phoenix!). I have befriended a whole group of people who have absolutely nothing to do with my business. I love going down there and having a place where I'm Monika the cat adoption counselor, not Monika the nutritionist. (Well, that plus it's impossible to be stressed out after 5 minutes of being in the nursery with a dozen little ones simultaneously using you as a scratch post.)
I love to work out, but on days when it's raining or I'm just not feeling good and need to rest, I love to do calligraphy, read a Presidential bio, or refinish one of my antiques. Again, so many perspectives and ideas come to mind for work and social situations that seem to be locked up when I focus too hard on places where there are problems.
If you're struggling with fertility or weight loss, or any stressful situation, for that matter, the problem can just become larger than life. It can be all you think about. You can find yourself on the Internet, visiting blogs, reading books, etc., focusing entirely on your problem. And all the stress that builds up when you go to places where you only immerse yourself in more of the stuff that bothers you…can make it hard for your body to make progesterone.
Take a minute and look at your own pie. How many slices is it divided into? How many different communities of friends, coworkers, activity parteners, etc., do you belong to? Are you so focused that you have yourself backed into a stress corner?
Could it be…today is the day you have your coffee in a new Starbucks and strike up a conversation with a new person in line, rather than blasting in and out of the same place without looking at a single thing around you? Is it the day you buy that basil plant at Trader Joe's as a starter piece for your new herb garden? Is it the day you sign up for that Italian class you've been wanting to take? I'm so appreciative that you're reading my blog, but I would never expect it to be a complete and total answer to your PCOS, or to substitute for the well-rounded life that you deserve to have.: )
OK, now that THAT has been settled, I am going to paint my dining room today and then finish off that James Buchanan bio I found at the library. But first, I think it's time to head into the kitchen for some leftovers. Yes, I have to admit, leftover pumpkin pie is one of my very favorite breakfasts!
Malnutrition is another cause of low progesterone. If you automatically assume that this can't apply to you, your loved one or a patient, because sitting in front of you they are"overweight", consider the many ways someone can be malnourished.
You can be malnourished if you eat a lot of calories without nutritional value. Eating a lot of junk food, and very few fruits and vegetables, for example, can deplete the body's supplies of important vitamins, minerals, and antioxidants.
You can be malnourished if you eat so much of one kind of food that in the process of metabolizing it, you burn through important nutrients. That can happen if you eat a lot of carbohydrates, for example, it uses up a lot of chromium.
You can be malnourished if the list of foods you eat is very narrow--even if all of them show up somewhere on the Internet as the"world's healthiest". You need variety in order to get all the nutrients that makes your hormones work.
You can be malnourished if you take certain medications. The list of nutrients that can be depleted on certain medications is long. If your physician or dietitian have never checked yours, maybe it's a good service to request on your next visit.
You can be malnourished if you only consider"nutrition" to be what you weigh and you starve yourself in order to change that number. That happens a lot with PCOS. It is an erroneous belief that overweight causes PCOS. PCOS is worse if your weight is too high, but your weight does not cause it. Eating healthfully will steer your weight down, if you need to lose some, but starving yourself may keep you stuck at a weight you'd rather not be at.
You can be malnourished if you yo-yo diet. That is what happens when you put all of the above together in one scenario. Eating disorders and PCOS go hand in hand. Most of the women I work with are soooooo afraid of food on our first visit. They don't eat anything because they're scared that one indiscretion will elevate their blood sugar, prevent that pregnancy, make the scale go up…and then when they can't take it anymore, they binge on all the foods they tried to avoid.
That is simply no way to live!
I had the most enjoyable visit with a client a few days ago who was exactly like that when we first met. I was so surprised when, in the middle of our visit, she took me into her kitchen and showed me her refrigerator, loaded with all kinds of fruits and vegetables. Then she cooked me some green beans in red chile that she'd created. We finished the visit over mango slices sprinkled with chile powder. (For another post!) It was such a turnaround, and I was so happy to see that the focus had become all of the wonderful things you can DO with food, instead of all of the sacrifices you have to make if you want to"eat healthy".
She's pregnant now. At one point she rubbed her belly and said,"Thank you, baby!" That little miracle we are all extremely excited to meet did her mama a huge favor by introducing her to food as something fun, and something to enjoy.
I am hoping that all of you enjoy your Thanksgiving dinners and think about what you eat as how you NOURISH, not what you DEPRIVE yourself of. It may prove to be an important part of pumping up your progesterone.
Many of you already know you're insulin resistant, and are receiving medical attention for that. Here are the basic nutrition and lifestyle actions you can take to further help minimize the impact of that issue on your pregnancy success.
1. Move! I'm a distance runner. As much as I love running, however, I have a lot of other activities I love to do. Having a variety of activities to rotate through prevents boredom, and it involves different muscle groups in exercise. I learned to vary after a ski injury that sidelined my running for a year. You don't want that to happen, to become so dependent on one activity that you set yourself up to lose activity completely. These days I run, but I also walk, rollerblade, garden, hike, golf, swim and do yoga. (Ivonne recently talked me into trying a tango class. I think dancing is my new favorite!) Any little thing you can do that tells your body it needs to get better at moving glucose into muscle cells…is what you need to do.
2. Commit yourself to better sleeping habits. Poor sleep, either few hours or bad quality, interferes with insulin function. The clients I work with who prioritize better sleep are the ones who notice feeling better the soonest. It can be a hard one if you love the late night shows, easily get lost in the Internet, or don't set good boundaries with others. But good sleep is one of the most important things you can give yourself. If you search"sleep" in this blog there is a lot of information about how to achieve this.
3. Watch the caffeine. This goes hand in hand with #2. Caffeine in coffee, tea (it's in green tea, too, so be aware), chocolate…it all challenges healthy sleep. It's something you are best to live without during pregnancy anyway, so why not get used to decaffeinated life now if that's where you want to be?
4. Be aware of glycemic index. Foods with a low glycemic index are foods that don't challenge your insulin function as much as other foods. It's not that high glycemic foods are"bad", it's just that they should not be eaten as often. In order to make a MEAL lower-glycemic, be sure you have a good balance of carbs, fats, and proteins. People eating on the run tend to challenge glycemic function either by eating large quantities of fast food or nibbling all day long on carbs without making time for protein.
5. Pay attention to your fats. One reason I push the fish oil so much is that it really helps to improve insulin function."S" and"C" oils--safflower, sunflower, soybean, corn, cottonseed…tend to worsen glycemic function. They're found in processed foods, baked goods, and salad dressings. One reason I love teaching my classes at Whole Foods is that their entire deli uses only olive and canola (the only"C" exception) and you can literally choose what you want without ingredient anxiety.
6. Add a little cinnamon to your low-glycemic oatmeal. It has been found to improve insulin function…and it's tasty!
A word about metformin. Some women complain about digestive disturbances with this medication. A physician once shared that if you eat a lot of carbs (particularly sweets) while on the medication, it can cause diarrhea. So be forewarned, taking the medication is not a license to eat what you want, assuming metformin is going to do all the work. Metformin is most effective if you use it in conjunction with the guidelines in this post.
Next progesterone post we'll talk about poor nutrition. It is very important!
I had the most wonderful Sunday afternoon with a newly pregnant client and her husband. She's been told that her progesterone is low, and she was interested in knowing if there is anything she can do, naturally, to help improve the outcome of her pregnancy. We discussed five different categories of actions. Since this is an issue many women face, I'm adding them to the lineup of planned posts, today being the first of five installments.
Progesterone can be low if estrogen is high. In many cases, it's not the natural estrogen your own body is making, but environmental chemicals resembling estrogen that confuse the body.
To reduce your exposure to unnecessary estrogen…
1. Stay away from plastic. Store your leftovers in glass containers. Be absolutely sure your food does not come in contact with plastic or Saran during heating. Avoid plastic water bottles; metal varieties are pretty easy to find in your Whole Foods or REI store.
2. Use natural cosmetics and hair dyes. inCYST Provider Carmina McGee, who is a licensed aesthetician as well as a registered dietitian, has shared that the primary offending chemical, phthalate, is gradually disappearing out of cosmetics. But just to be sure, read your cosmetic and nail polish labels. Make your cosmetic shopping easy by using an all-natural brand such as Body Shop or Arbonne.
3. Get to know your local eco-friendly decorating and remodeling stores. I recently painted my condo with paint that was free of volatile organic compounds (also known as non-VOC). I used the Benjamin Moore brand which was available at a local Ace Hardware, because I liked the color selection…but there were several eco-friendly brands, and remodeling stores I found while shopping around. One store also had quite a few"green" cleaning supplies as well as carpet glue.
4. If you are not sure of the contents of inks, glues, cleaning solvents, fertilizers, pesticides, fire retardant fabrics, etc., minimize your contact with it. Here's a great list from the National Institutes of Health for your reference.
5. Minimize your intake of dietary estrogens. This one can be a little tricky, since one of the tricks we've been recommending for getting pregnant has been supplementing with flaxseed oil, a natural source of estrogen. Once you know you're pregnant, best to back off on the flaxseed. (Special note: This release I'm linking is so new the actual study is not yet listed in the National Library of Medicine database. As soon as it is, I'll be sure to evaluate and report in more detail here.)
The other food to be aware of is soy--whole soy foods such as edamame and tofu are ok, but stay away from isolates that are often used as fillers.
6. Keep your sleeping environment as dark as possible at night. Close the drapes. Use eye shades. Eliminate televisions and computers from the bedroom.
What I really like about this first list is that it is, really, about living cleaner and greener. So choices you make for your pregnancy are doing double duty and helping out the planet!
Not long ago, Renata Mangrum (who you'll soon see more of on our blog, she's studying to be an inCYST provider) forwarded me a note from a discussion list for lactation consultants. Someone on that list wanted to know if excessive vomiting during pregnancy (hyperemesis) was common with PCOS. The person asking the question had a patient who was experiencing that problem. There didn't seem to be much information about it in the scientific literature, but when this person lurked on a few PCOS listserves, it seemed to be commonly accepted as an issue.
LESSON ONE: Be sure to report all your unusual symptoms to your physician. When they start to see trends, that is when they can research the problem…the first step toward finding a solution.
I wrote Renata back and told her I'd never heard about it, but I did know that there was a very strong correlation between PCOS and bulimia, another medical diagnosis including vomiting. I did post about two weeks ago to see if any of inCYST's readers had experiences to share with their own pregnancy. One reader did write back to say that yes, she did experience vomiting, and was told it was due to having a low progesterone problem.
LESSON TWO: inCYST is as much about our readers sharing their experiences for us to learn from as it is about our giving advice. It's important that this be an interactive forum with communication moving in both directions.
Curious, I went into the National Library of Medicine database and used the keywords"bulimia" and"progesterone". It turns out, there were several articles reporting progesterone imbalances in bulimia. And, a correlation between imbalanced progesterone and binge eating. (References below.)
Hmmmmm…
What I know from my eating disorders work is that bulimia has many different colors. Sometimes it's induced. Sometimes it just happens. Sometimes women binge specifically so they can induce vomiting. Sometimes they overeat, and induce vomiting to relieve the discomfort that overeating produced. I learned that it is very important to get as much detail about how, why, and when the vomiting occurs, and not just lump all of it into one symptom with one cause and one motivation.
What I know from my PCOS work is that cysters have a low stress threshold. Meaning it takes less stress to activate the stress response. If you are prone to vomiting, that means you might be prone to feeling more nauseous with less stress than the average person. You may have learned over time that throwing up is a quick way to relieve discomfort other people quite simply never feel.
Here are some new insights I'd like to share and propose that all of you consider.
1. If you have bulimia, whether or not you have been diagnosed, and you honestly believe you are doing everything you possibly can to not vomit, and it's still coming, ask your physician if s/he might be amenable to checking your progesterone level. Correcting that (and natural ways to do so are written about elsewhere in this blog), may make it easier to stop vomiting.
When I worked in an eating disorder treatment center, I always felt for women I knew were doing their best to stay in recovery, who couldn't, who were considered by treatment teams as somehow being noncompliant or rebellious. I'm not saying you don't have a responsibility to work on challenging behaviors to the best of your ability, but I do think there may be an important physiological factor being overlooked that may be undermining the very best efforts of some of you.
2. The very first thing I thought of when I envisioned how these pieces fit together, was the poor woman who'd worked her tail off to get out of an eating disorder, finally became pregnant, and despite everything going seemingly well, having vomiting come back, with a vengeance. It might cross your mind to just silently live with it, thinking the first thing your treatment team is going to think is that you've relapsed. Which is why physicians may not be hearing about this.
Don't freak out…be proactive! Tell your physician, tell them your fears, and ask for help. Your problem may be low progesterone, and hyperemesis. And a susceptibility to low progesterone may actually have been the loaded gun that set you up as a candidate to get into bulimia in the first place.
If you have PCOS, with a history of an eating disorder, have become pregnant, and have found yourself all of a sudden vomiting or wanting to vomit again…we're here to help you find solutions. And we very much look forward to that.
LESSON THREE: inCYST needs to continue to challenge itself to think in a hugely interdisciplinary fashion. We are best at that when our readers are comfortable sharing their PCOS stories with us, trusting that we aspire to be inquisitive and scientific, not judgmental and shaming.
Pirke KM, Fichter MM, Chlond C, Schweiger U, Laessle RG, Schwingenschloegel M, Hoehl C. Disturbances of the menstrual cycle in bulimia nervosa. Clin Endocrinol (Oxf). 1987 Aug;27(2):245-51.
Pirke KM, Dogs M, Fichter MM, Tuschl RJ.Gonadotrophins, oestradiol and progesterone during the menstrual cycle in bulimia nervosa. Clin Endocrinol (Oxf). 1988 Sep;29(3):265-70.
Schweiger U, Pirke KM, Laessle RG, Fichter MM. Gonadotropin secretion in bulimia nervosa. J Clin Endocrinol Metab. 1992 May;74(5):1122-7.
Edler C, Lipson SF, Keel PK. Ovarian hormones and binge eating in bulimia nervosa. Psychol Med. 2007 Jan;37(1):131-41. Epub 2006 Oct 12.
Klump KL, Keel PK, Culbert KM, Edler C. Ovarian hormones and binge eating: exploring associations in community samples. Psychol Med. 2008 Dec;38(12):1749-57. Epub 2008 Feb 29.
Given the fact that so many people initially find this site when looking for dietary measures to increase their progesterone, I am always on the lookout for information on the topic.
This particular piece caught my eye because yesterday I included a reference in a presentation on eating disorders and PCOS, reporting that social phobias are more common in women with PCOS than they are in other women. It can be tempting to isolate if you feel your appearance is not acceptable. Paying more attention to your menstrual cycle and your lab tests than your spouse can so easily become what your PCOS is all about.
DON'T LET THIS DISEASE STEAL AWAY WHAT COULD BE ONE OF YOUR MOST IMPORTANT PIECES OF AMMUNITION!
Make time for friends, family, spouses…and on bad days, if all it can be is your dog…so be it.
Isolation is not the answer and it may be part of the problem.
Feeling Close To A Friend Increases Progesterone, Boosts Well-being And Reduces Anxiety And Stress
ScienceDaily (June 3, 2009) — Why does dishing with a girlfriend do wonders for a woman's mood?
A University of Michigan study has identified a likely reason: feeling emotionally close to a friend increases levels of the hormone progesterone, helping to boost well-being and reduce anxiety and stress.
"This study establishes progesterone as a likely part of the neuroendocrine basis of social bonding in humans," said U-M researcher Stephanie Brown, lead author of an article reporting the study findings, published in the current (June 2009) issue of the peer-reviewed journal Hormones and Behavior.
A sex hormone that fluctuates with the menstrual cycle, progesterone is also present in low levels in post-menopausal women and in men. Earlier research has shown that higher levels of progesterone increase the desire to bond with others, but the current study is the first to show that bonding with others increases levels of progesterone. The study also links these increases to a greater willingness to help other people, even at our own expense.
"It's important to find the links between biological mechanisms and human social behavior," said Brown, is a faculty associate at the U-M Institute for Social Research (ISR) and an assistant professor of internal medicine at the U-M Medical School. She is also affiliated with the Ann Arbor Veterans Affairs Hospital."These links may help us understand why people in close relationships are happier, healthier, and live longer than those who are socially isolated."
Progesterone is much easier to measure than oxytocin, a hormone linked to trust, pair-bonding and maternal responsiveness in humans and other mammals. Oxytocin can only be measured through an invasive spinal tap or through expensive and complex brain imaging methods, such as positron emission tomography scans. Progesterone can be measured through simple saliva samples and may be related to oxytocin.
In the current study, Brown and colleagues examined the link between interpersonal closeness and salivary progesterone in 160 female college students.
At the start of the study, the researchers measured the levels of progesterone and of the stress hormone cortisol in the women's saliva, and obtained information about their menstrual cycles and whether they were using hormonal contraceptives or other hormonally active medications.
To control for daily variations in hormone levels, all the sessions were held between noon and 7 p.m.
The women were randomly assigned to partners and asked to perform either a task designed to elicit feelings of emotional closeness or a task that was emotionally neutral.
In the emotionally neutral task, the women proofread a botany manuscript together.
After completing the 20-minute tasks, the women played a computerized cooperative card game with their partners, and then had their progesterone and cortisol sampled again.
The progesterone levels of women who had engaged in the emotionally neutral tasks tended to decline, while the progesterone levels of women who engaged in the task designed to elicit closeness either remained the same or increased. The participants' cortisol levels did not change in a similar way.
Participants returned a week later, and played the computerized card game with their original partners again. Then researchers measured their progesterone and cortisol. Researchers also examined links between progesterone levels and how likely participants said they would be to risk their life for their partner.
"During the first phase of the study, we found no evidence of a relationship between progesterone and willingness to sacrifice," Brown said."But a week later, increased progesterone predicted an increased willingness to say you would risk your life to help your partner."
According to Brown, the findings are consistent with a new evolutionary theory of altruism which argues that the hormonal basis of social bonds enables people to suppress self-interest when necessary in order to promote the well-being of another person, as when taking care of children or helping ailing family members or friends.
The results also help explain why social contact has well-documented health benefits---a relationship first identified nearly 20 years ago by U-M sociologist James House.
"Many of the hormones involved in bonding and helping behavior lead to reductions in stress and anxiety in both humans and other animals. Now we see that higher levels of progesterone may be part of the underlying physiological basis for these effects," Brown said.
University of Michigan (2009, June 3). Feeling Close To A Friend Increases Progesterone, Boosts Well-being And Reduces Anxiety And Stress. ScienceDaily. Retrieved June 5, 2009, from http://www.sciencedaily.com /releases/2009/06/090602171941.htm
This question comes up from time to time, and since inCYST is so big on flaxseed, it's a good idea to have information at your fingertips.
Around the Internet, caution regarding the use of flax while pregnant is easy to find. The rationale for this caution is that mothers and fetuses are especially sensitive to hormones.
The Internet is also full of advice from flaxseed manufacturers promoting its use, because it can be converted to DHA, which as this blog consistently discusses, is crucial for conception, pregnancy, and development of a healthy baby.
Neither of those assertions is totally correct.
I dove into Pub Med last night and looked for any research to support the advice against flax during pregnancy. I couldn't find it. What I DID find was a whole host of animal studies, primarily done on pigs and cows, with mostly positive findings. It's always important to remember that animal studies do not always extrapolate completely to humans, but they do give us an idea of what's going on.
Effects of flaxseed consumption during pregnancy (again, in pigs and cows) included: --healthier immune systems in babies --better growth in babies --after having one baby, a shorter time to ovulation (restored fertility) --breast milk with a higher omega-3 fatty acid content and a lower omega-6 to omega-3 fatty acid ratio --higher brain omega-3 content in babies --increased levels of EPA, another omega-3 important for prostaglandin function and healthy blood clotting --higher pregnancy rates --larger follicle size --higher conception rates --lower miscarriage rates --higher progesterone levels
IMPORTANT DISCLAIMERS While I'm always excited to report positive links between nutrition and fertility, you all should know when I look through the research I am actually searching hard for the BAD news. This is such a high-risk specialty! The very last thing I would want to do is encourage our readers to make choices leading to frustration, disappointment, heartache, and loss of our own credibility. So I want to make it clear, the benefits of flax can be achieved only if it's used with respect.
Flax cannot replace fish oil. Some flax supplement manufacturers promote its use because it is converted into DHA and therefore can be used as a supplement for flax. Not true! The studies I perused found different effects for both, meaning you need both in your diet.
If your diet is imbalanced, flax won't make up for it. One study I found showed that when protein intake was low, flax supplementation was not beneficial. This would be a scenario not uncommon with our vegetarian readers, if their definition of vegetarian eating focuses more on what to eliminate rather than what to include, or is the remnant of an eating disorder. As always, supplements work best in a well-nourished environment; they cannot replace balanced, nourished eating.
Finally, if you choose to use flax…IT MUST BE GROUND. In other words, the flaxseed tortilla chips at Trader Joe's were not what made these studies work.: )
I've heavily referenced this post to save the skeptics the work.
I hope you find this helpful!
Rao SS, Kale AA, Joshi SR, Mahadik SP. Sensitivity of fetus and pups to excess levels of maternal intakes of alpha linolenic acid at marginal protein levels in Wistar rats. Reprod Toxicol. 2007 Nov-Dec;24(3-4):333-42. Epub 2007 Jul 28. Yu B, Khan G, Foxworth A, Huang K, Hilakivi-Clarke L. Maternal dietary exposure to fiber during pregnancy and mammary tumorigenesis among rat offspring. Int J Cancer. 2006 Nov 15;119(10):2279-86. Ambrose DJ, Kastelic JP, Corbett R, Pitney PA, Petit HV, Small JA, Zalkovic P. Lower pregnancy losses in lactating dairy cows fed a diet enriched in alpha-linolenic acid. J Dairy Sci. 2006 Aug;89(8):3066-74.
Petit HV, Twagiramungu H. Conception rate and reproductive function of dairy cows fed different fat sources. Theriogenology. 2006 Sep 15;66(5):1316-24. Epub 2006 Jun 2. Farmer C, Giguère A, Lessard M. Dietary supplementation with different forms of flax in late gestation and lactation: Effects on sow and litter performances, endocrinology, and immune response. J Anim Sci. 2010 Jan;88(1):225-37. Epub 2009 Sep 25.
Colazo MG, Hayirli A, Doepel L, Ambrose DJ. Reproductive performance of dairy cows is influenced by prepartum feed restriction and dietary fatty acid source. J Dairy Sci. 2009 Jun;92(6):2562-71. Farmer C, Petit HV. Effects of dietary supplementation with different forms of flax in late-gestation and lactation on fatty acid profiles in sows and their piglets. J Anim Sci. 2009 Aug;87(8):2600-13. Epub 2009 Apr 24. Brazle AE, Johnson BJ, Webel SK, Rathbun TJ, Davis DL. Omega-3 fatty acids in the gravid pig uterus as affected by maternal supplementation with omega-3 fatty acids. J Anim Sci. 2009 Mar;87(3):994-1002. Epub 2008 Nov 7.
Galbreath CW, Scholljegerdes EJ, Lardy GP, Odde KG, Wilson ME, Schroeder JW, Vonnahme KA. Effect of feeding flax or linseed meal on progesterone clearance rate in ovariectomized ewes. Domest Anim Endocrinol. 2008 Aug;35(2):164-9. Epub 2008 Jun 5.
I got a little sidetracked with things, sorry for not getting to this sooner.
Progesterone is a topic I've covered before in other posts. Rather than repeat myself, I'll just link you to each part in that 5 part series.
Important things to remember about progesterone:
The basic building block for making progesterone, is cholesterol. Cholesterol is also the building block for testosterone and cortisol. If your body's balance is shifted in the stress management direction, it is likely that any cholesterol you might have had to make progesterone…was used up to make cholesterol.
One of the absolute most important things you can do to improve your progesterone levels, therefore, is to manage your stress.
I noticed after writing the original five part series that traffic to this blog increased significantly. The most common keywords were,"foods to enhance progesterone". Unfortunately, simply adding foods or supplementing with progesterone is not going to be the answer. If you really, truly want to have good progesterone balance, a commitment to better stress management is going to be a very important part of the solution. Some days it will be easy to do that, other days you will be challenged. Being gentle with yourself and accepting the best you can do on any given day…is what you deserve to give yourself credit for!
Here are the other five links with more information.
Watch out for environmental estrogens Tackling insulin resistance Enjoying food Stress management Physical activity
