Now that trying to protect ourselves against COVID is part of our “new normal,” at least for now, I’m sure I’m not alone in wondering what I can do to keep myself healthy during the pandemic. Simpler is better, as adopting even the smallest new habits can feel like a huge undertaking right now. That’s why I was excited to see a new population-based research study out of Israel that found that “suboptimal” Vitamin D levels appear to be an “independent risk factor” for acquiring a COVID-19 infection (1). So in addition to wearing my mask, washing my hands, and physical distancing, it seems that being mindful of my Vitamin D levels is something I can do to support my health during the pandemic.
What are “suboptimal” levels of Vitamin D? According to the study, “‘suboptimal’ or ‘low’ plasma 25(OH)D level was defined as plasma 25‐hydroxyvitamin D, or 25(OH)D, concentration below the level of 30 ng/mL. (1)”
So, dig out any lab results you have from the past year and see if Vitamin D was measured. If your 25(OH) Vitamin D levels were below 30 ng/ml, you may want to follow the tips below. If you don’t have the results, consider asking your doctor if he/she would be willing to run that test. If your doctor is unwilling to measure your Vitamin D levels, get in touch and we’ll connect you with a lab that can measure Vitamin D for you.
How to increase Vitamin D levels
Ok, let’s say your Vitamin D levels are low, or you just want to do what you can to reduce your risks during the pandemic. How to build up vitamin D levels?
Get some sun. Seems simple right? For some people it is. The body converts sunlight to usable Vitamin D. However, for some people this doesn’t happen, or it doesn’t happen as effectively as is needed to preserve Vitamin D levels. Many things can go wrong:
Eat Vitamin D-rich foods. Eating Vitamin D-rich foods is a great way to increase our body’s Vitamin D levels. Unfortunately, only a few foods naturally contain Vitamin D. I’d invite you to check out the list below and see if there is a food you could increase your intake of. Again, things can go wrong – if you’re not digesting well, especially fats, it’s hard for your body to absorb the Vitamin D in foods. Get in touch if you’d like to explore your digestive health. In the meantime, here are some foods to include (2):
• Beef liver
• Egg yolk
• Fatty fish (e.g., mackerel, salmon, and tuna)
Supplement. Many people find it necessary to use nutritional supplements to keep their vitamin D levels above 30 ng/mL on their labs, thereby effectively supporting their immune systems. I find this to be a helpful solution for many of my clients.
Supplement quality matters. Unfortunately, nutritional supplements are not well regulated, so what’s on the bottle may not be exactly what is inside. And the quality can be highly variable. It’s important to take high-quality supplements so you are sure they are actually helping you to achive your health goals. That’s why I only recommend medical-grade supplements and personally vet the brands. If you think it might be a good idea to supplement with Vitamin D, check out my recommendations. You can also take advantage of the same discount I offer my private clients.
When supplementing with Vitamin D, be careful…as more, more, more is not necessarily better. Vitamin D does have a toxicity level (3). I’ve made recommendations for a good maintenance dosage here, but check in with me if you’re unsure about how much Vitamin D is right for you.
Vitamin D is necessary for optimal immune function, as well as for strong bones and a healthy heart. It’s easy to get more D - follow the tips above and consider a high-quality Vitamin D supplement to be sure.
Stress much this year? For me and most of the people I talk to, this has been among the most stressful years of our lives. And because the pandemic and social unrest – and the effects it has on our lives -- doesn’t seem to be calming anytime soon, it has me thinking about what we can do to stay as healthy as possible in spite of the stressors.
One of the problems of constant stress is a state of chronic “fight-or-flight” that has far reaching impact. Here’s a quick summary of our body’s stress response and what that means for health, followed by three really concrete practices to mitigate chronic fight-or-flight.
Although we’ve evolved quite a bit from hunter-gatherers, whose common stressors were large animals chasing them, our stress responses have not evolved much – they are still quite primitive.
When we’re stressed, the body releases hormones such as cortisol, which causes us to activate our sympathetic nervous systems and go into a “fight or flight” mode. This means our body is preparing to run -- as fast as possible -- from imminent danger. When we’re becoming upset by the news, struggling to home-school our children, or worrying about our safety if we leave our homes, we’re usually not running fast. Even so, our bodies engage what is referred to as the sympathetic nervous system. It reacts by slowing digestion, keeping blood glucose levels elevated, blocking reproduction, keeping our minds ultra-vigilant, and tensing our muscles so we’re ready for action. This impacts well-being in so many ways, including changes in mood and depressed immunity, in addition to the other problems just stated. We don’t need to be adding any fuel to the fire these days!
The opposite of fight-or-flight mode is sometimes called “rest and digest,” “rest and restore,” or the “relaxation response.” When stress has passed or we’ve engaged in activities to calm our nervous systems, we activate the parasympathetic nervous system. This means our ability to digest returns, immune function begins to normalize, mood is stable, energy can be used for tasks at hand, we have a greater possibility of baby-making, muscles and brain relax, and more. Sounds good, right?
So, given that the stressors of the world and our personal lives may not be lifting anytime soon, what is there to do? Here are three antidotes to chronic fight-or-flight.
Eat three complete meals per day.
I know this may seem like a simple concept, though it can sometimes be hard to execute. We’re home more, the fridge is nearby, grazing is happening. At 3 p.m. we think, I must have eaten the equivalent of two meals already, right? But what did you eat? Was it nutritious and complete (i.e. did it include protein, healthy fat, complex carbs, fiber, fresh/non-packaged food, any color?).
If we’re skipping meals or binging on our latest sourdough creation, it can cause blood sugar imbalances, and add internal stress to all that we’re experiencing in our lives and the world. So stress becomes compounded.
Making a habit of preparing and sitting down for a meal calms our nervous systems, fuels our bodies, provides normalcy and cadence to a day that might otherwise feel scattered. Your body can relax knowing it can count on you to feed and nourish it at regular intervals (try for a max of 5 hours between eating). Protein grounds us and blood sugar remains balanced if we eat regularly. Bonus if you take a deep breath and express gratitude for your meal before eating. In this way, you’re calming your system and not creating internal stress to go with your external stress.
Connection with others is an excellent antidote to stress. Quick explanation of one reason why: the hormone oxytocin is released when we connect in a loving or positively emotional way with another who feels safe, familiar or touches our hearts in some way. Oxytocin buffers stress. Much of the research on oxytocin has been centered around physical touch and physical connection - when we hug, pet and animal, share with others, it releases oxytocin. Activities that release oxytocin are especially important for women due to their hormonal makeup.
Now, of course, many folks are way more isolated these days than ever before, which likely means our oxytocin levels are lower and stress levels even higher. So we have to get creative to combat chronic fight-or-flight. The neat thing is, although physical touch is the most effective way to release oxytocin, it is NOT required. Experts suggest that when meeting with someone via video, we can get to 80% oxytocin release (compared to in-person), provided we are making eye contact with the other person.
During this time of physical distancing, connecting with others is important for so many reasons. And if you connect via video, you’ll also combat chronic fight-or-flight.
Earthing, also referred to as Grounding, simply refers to the body being in contact with the Earth. It also happens to be an easy and free antidote to chronic fight-or-flight. The easiest way to practice Earthing is to take off your shoes and place your feet on the ground (dirt, grass, beach, etc).
When the electrical frequencies of the body connect with the earth’s electrical energy, changes begin to happen. One change is the movement toward dominance of the parasympathetic nervous system (relaxation response), rather than the sympathetic nervous system (fight or flight). While there are many methods of engaging the relaxation response, summer is a great time of year to connect, body to earth, and quickly experience the calming effect it has (barring air quality issues if you live in a wildfire state like I do). Studies show that Earthing can normalize cortisol responses, making us more resilient when responding to stressors.
These are difficult times. Everything seems to take extra effort, including self-care. If you’ve been working at it and are still not feeling great, get in touch for a complimentary chat to get immediate tips and learn what’s possible for your health.
Our guts are often overlooked in conversations about protecting ourselves against COVID-19, or minimizing impact if we do contract the virus. And yet, 70% of our immune function resides in our gut, and gut symptoms such as nausea and diarrhea are commonly experienced by people who have COVID-19. Sometimes gut problems are the only symptoms. What gives?
Because the coronavirus is new, we don’t have scores of longitudinal peer-reviewed studies to help us understand how the virus works, how to heal it, and what the long-term effects are. However, since we do know a lot about how viruses generally behave in the body, we can look at what is happening now and find correlations that give us clues on how to strengthen our resiliency against COVID-19.
Supporting and fortifying the gut is one way to support our immune systems. Gut bacteria provide immune modulation, so the presence and diversity of beneficial bacteria in our gut microbiome means we can be more effective in navigating whatever comes our way – whether bacteria, viruses, toxins, allergens, etc.
Gut bacteria can influence whether our immune system is over- or under-responding. One of the features of COVID-19 that has been observed is a “cytokine storm” – in essence, an immune system hyper-response. Beneficial gut bacteria have been shown to modulate the immune reaction, and emerging research suggests that improving the composition of intestinal flora is a possible strategy to strengthen our resilience when it comes to COVID.
How to Grow Beneficial Gut Bacteria
Fortunately, there are some things we can do to feed our good gut bacteria!
1. Below is a list of foods that beneficial bacteria love to munch on, which helps them make a home in your gut.
2. Probiotics are an additional approach. I’d be happy to point you in the right direction regarding which probiotics are most effective and high-quality.
3. Exercise feeds beneficial bacteria as well – they need oxygen just like we do!
How to know the status of your gut microbiome and beneficial bacteria you ask? Specialized stool testing is a great tool to find out. Knowing the specific status of your beneficial bacteria, not-so-beneficial or pathogenic bacteria/fungi/parasites, gut inflammation, and intestinal permeability (i.e. do you have “leaky gut”) allows us to fine-tune eating, lifestyle and probiotic/herb recommendations for optimal health and resilience. Get in touch if you’d like to learn more about how microbiome testing might help you.
If you’re experiencing gut-related symptoms like bloating, constipation, stomach pain or reflux, it might be affecting your ability to become – or remain – your healthiest self. Feel free to book a complimentary chat with Dawn if you’d like to talk about your situation!
Taking in news about the coronavirus, social distancing, and hiding in our homes can naturally create an experience of stress, helplessness, and loneliness. I have been trying to stay present with wildly varying emotions, thoughts and self-judgments, moment by moment…while doing my best to redirect myself to the best possible thought/feeling that I can muster in the moment. It has been a constant practice. With that said, I do believe that greater empowerment, peace, and a robust immune system can be close at hand, even amidst the madness.
Rather than offer a laundry list of every single thing you can do to support yourself during this time -- which would actually create more stress and negatively impact your immune function -- here are a few essential natural tips to support your immune system and well-being during this pandemic:
Eat vitamin C foods. Kiwi, bell peppers of all colors, strawberries, grapefruit, Brussels sprouts, and broccoli -- in addition to the well-known favorite of oranges -- all contain vitamin C. Many of them also contain antioxidants, all of which are essential for a strong immune system. When in doubt go for color, lots of color, in your food choices.
Eat zinc foods. Zinc is a powerful immune supportive nutrient, and foods such as oysters, beef, chicken, beans, and cashews contain higher levels of zinc. All of these foods also contain protein, which is an essential building block for your body, and your immune system, to function optimally.
Use high-quality nutritional supplements for extra protection. Supplementing with nutrients such as vitamin D, C, zinc, and NAC (N-Acetyl-Cysteine), and using herbs such as elderberry can help us -- and our immune systems -- weather this trying time. Feel free to book time with me for a complimentary consultation if you would like to discuss food, lifestyle, and supplement recommendations to support your immune system. I am also offering 15% off supplement purchases on my online store until April 7, as well as offering help in quickly acquiring high quality supplements when stores or online retailers may be backordered.
Get into nature. We may not be able to go to the office or a basketball game, but we can go to nature (albeit 6 feet apart from others!). Nature has been a large part of my solace during this time. It can be as simple as sitting with a tree, flowers, or plants near your home. Or venture out to a spacious park nearby. Research shows that time in nature can significantly reduce stress and improve mood.
Stay [virtually] connected to others. Something that really stands out to me in the guidelines for containing the virus is “social distancing.” While staying home, and keeping our distance from others absolutely helps to contain the spread of a virus, I have concerns about its effect on our well-being. Research shows, broadly speaking, that people who are less isolated tend to have better health outcomes. We are social beings and meant to live in community. For this reason, I highly recommend staying in touch with friends, coworkers, and loved ones using video, text messaging, phone, social media. It is a step we can take to support each other, ourselves, and our well-being during this stressful time.
Taking on one new practice every few days as you feel comfortable doing so can go a long way toward creating a greater sense of peace, well-being, and health, no matter what the circumstances. I am here for you. Feel free to get in touch if I can be of service to you.
These are trying times to be sure. After 2 months of sheltering in place here in California, I’ve grown tired of staring at the same four walls, and have made my way through several seasons of TV shows. I toggle between appreciating Zoom meetings for their lifeline to others, and feeling exhausted by them. I’ve begun contemplating what type of face mask would be most fashionable and functional. And I know I am not alone with all of this, and so much more.
During this time, getting out into nature has been my salvation. And although some parks and beaches are closed, I know I am not alone in my need to see the open sky, judging from the number of people I pass on my walks, and the news footage of people congregating on beaches.
Even after a short time in nature, I feel the stress decrease. I feel my nervous system calm down. I feel my mood lighten. I begin to have a greater sense of hope and possibility for the future. And I know I am not alone in this either. Even before the pandemic, a number of studies showed that being in nature results in reduced stress, reduced depression, reduced blood pressure, and more.
Studies also have demonstrated that time in nature can actually reduce levels of cortisol, a primary stress hormone. We also know that when cortisol is elevated, and when stress is present, immunity suffers. So, although these are inherently stressful times, reducing stress in whatever ways we can is essential to support our resiliency if we encounter a virus.
So, in case you haven’t already guessed, one of my top health hacks for these times is being with nature.
We don’t have to go deep into the woods to receive all the benefits of nature. We can easily find the beauty of nature in most of our neighborhoods. That said, one of the important aspects of our nature time, to receive the most benefit, is mindful connection with it.
Pre-pandemic, I gathered groups together in nature and led them through practices of mindfully connecting with the natural world and receiving all the healing benefits it offers. I’ve adapted this program -- Nourish in Nature --for these times, giving folks everywhere the opportunity for a guided nature experience and connection with others at a safe distance.
Check out the Nourish in Nature (virtual) Adventure, coming up May 16, 2020.
This coming Saturday, people around the country will get out from behind their screens and head out into nature. I’ll guide them through a beautiful nature-connecting experience from an audio recording on their phones. Then we will connect as a group--via a live phone conference call--
from our individual nature locations to share our experiences and connect with others.
The Nourish in Nature (virtual) Adventure is going to be a beautiful experience that is needed now more than ever. I hope you will join me.
Forest Bathing, or Shinrin-yoku, was developed in Japan in the 80s, and thanks to a growing body of research on its effectiveness it's reaching us in all corners of the world. It involves visiting a natural area, walking in a relaxed way, and paying attention to the present moment.
I think of Forest Bathing kind of like allowing the canopy of the forest to shower you with a sense of calm, peace, and rejuvenation. Plus, research studies have shown it to boost immunity, improve mood, increase energy, lower stress, improve sleep, and more.
My clients often ask me for low or no-cost antidotes to fatigue, stress, depression, digestive distress and overall weariness. I continually suggest time in nature as an affordable, easy and enjoyable therapy to improve health.
However, spending time in the forest blasting music into our ears, burying our faces in our phones or cycling through our to-do lists in our minds doesn’t cut it. There is an element of mindfulness in Forest Bathing that is important. Engaging all of our senses, quieting our voices and our minds, and really paying attention are important so we can receive all of the healing effects of nature.
Experiment with Forest Bathing on your own, or if you live in the Bay Area and want to try some guided Forest Bathing, consider joining me for the Nourish in Nature Experience on October 19. It’s a 2-hour Forest Bathing and connection event that will leave you relaxed and rejuvenated.
Check out the Nourish in Nature Experience.
Learn more about Forest Bathing.
Want to know an easy and inexpensive way to become and stay healthy? Get with some trees. Notice them, appreciate them, or simply be near them.
A recent study found that the higher the density of trees, even in photographs, the greater the reduction in stress. People experienced lowered stress even if the trees were located in an urban area.(1)
Studies have also shown that stress can influence the onset of chronic diseases like cancer and heart disease, as well as depression and anxiety.(2) We also know that even if there is not a lot we can do to change our stressors, activating our parasympathetic nervous system (the one that allows us to relax and restore), can mitigate stressful experiences and decrease their impact. Connecting with nature is one way to do that.
Spending time in nature is an enjoyable and easy way to support our health and well-being. While, as studies show, more trees = less stress, being mindfully present with even one tree or plant can create a sense of calm and support our health. This is a great option if we live or work in an urban environment.
I’ve experienced first-hand the beneficial effect being in nature has for me, including calming my nervous system, enhancing my outlook on life, amplifying creativity, and increasing my sense of inner peace and connection with all of life.
I see the powerful effect that connecting with nature has for others too, and it is my joy to be with them in the experience. That’s why I’m excited to host the Nourish in Nature Experience in the San Francisco Bay Area on Oct. 19th.
It’s a 2-hour opportunity to experience first-hand the healing power of nature through hiking, meditation, being with beautiful Redwood trees and healthy snacks. I’d love for you to join us. Check out the details here.
Energy and vitality in midlife and beyond. Think it’s not possible? Think again. Our middle and later years don’t have to be a downward spiral until it’s time to check out. It can be the most vibrant time of our lives, if we work with the changes in body and life, rather than against them.
In this 3-part series, I’ll share secrets to creating health from the inside out, so midlife can be a time of vitality, reinvention and transformation.
First up: Hormones.
Whether you are pre- or post-menopause (or andropause for the men), if you’re over 40, your hormones are a-changin’. Our bodies seem to change without our doing anything different. We might experience more belly fat; less muscle, sleep disruptions, or weight-creep. We might be crankier or more easily stressed than we were before. We might not feel as energized anymore.
And, yet, I’m proposing that midlife and beyond could be the most vibrant period of your life. As I approach 50, and work with hundreds of people over 40, I’ve seen what’s possible for people who take charge of their health, versus people who do nothing and just accept that their reduced quality of life is to be expected as they age.
One of my mentors, bestselling Hormone Cure author Dr. Sara Gottfried sums it up well:
You can achieve anything you believe, and that includes feeling better than you ever have and taking years off the clock.
How, you ask?
First, Get clear on your inspiration. Imagine yourself in 10 or 20 years. What would light you up? What do you see yourself doing? Who are you with? What matters to you most? Give yourself permission to dream a little. Perhaps wave a virtual magic wand to expand possibilities if they feel narrow.
Now, let’s make sure your body is on your team to help you realize that vision. Here are some tips to support your hormones.
If you’d like to learn practical tools and strategies to ensure midlife and beyond is a time of vitality, joy and possibility, join me on June 14-16 for my Midlife Magic retreat at the stunning 1440 Multiversity. It’s also an opportunity to relax and rejuvenate while enjoying nourishing food amidst majestic Redwoods. Hope to see you there!
Did you know...
Three in 10 adults do not spend time outside on a daily basis.(1)
Richard Louv coined the phrase “nature deficit disorder” to describe the ill health effects associated with spending time indoors, with screens, and in urban landscapes, while being disconnected from nature. The research shows that, for example, spending little time in nature impacts children’s self-confidence, behavior and attention span(5,6). Additional studies have found that disconnection from nature affects adults’ moods, stress levels, and cognition as well.
Are you suffering from nature deficit disorder?
The number of Americans on medications to treat psychological and behavioral challenges is rapidly increasing -- perhaps our “modern lifestyle” is leaving us feeling empty (7)?
It turns out our brains respond quite positively to time in -- or even near – nature. And luckily for city dwellers it doesn’t take a trip out to the wilderness to experience the healing power of nature. Here’s the lowdown on how nature makes us feel better, and some inspiration for experiencing more nature-connection in your life.
1. Less feeling blue, more happiness!
Researchers have found that the sadness, worry and even major depression are tied to the activity in the subgenual prefrontal cortex area of the brain. And guess what? A 90-minute walk in nature changes activity in that region of the brain, thereby reducing the intensity of these feelings (8).
I suggest to my clients that they spend 90 minutes in nature at least once per week (and as much nature-time daily as they can manage.) – Who do you know who can join you in nature this week?
2. Less stress and anxiety.
Stress, and the effect it has on our bodies, is at the root of many chronic health conditions that affect quality of life. Spending time in nature is one way to activate your calming parasympathetic nervous system – the antidote to the stressed out “fight or flight” mode in which many of us spend most of our days (9).
In addition, research has shown that people who live near nature experience less stress and anxiety. A Dutch team studied the medical records of more than 300,000 people, and then looked at how far away they lived from nature. They found that people who lived 1 km or less from a park or green space experienced less anxiety (10).
Although I live in a fairly urban environment, there is a lovely rose garden flanked by Redwood trees within walking distance of my home. Start exploring near your home – chances are, there is a park or greenway relatively close that you may not have noticed before. Your brain will thank you.
3. Better memory and focus.
Studies show that walking outdoors improves memory and focus in adults – have you ever stepped outside of work to “clear your head” (8,11)? If so you’ve experienced the effects that time away has on the tasks at hand when you begin working again.
Researchers at the University of Michigan found that “memory performance and attention spans improved by 20 percent after people spent an hour interacting with nature” (11). Plus, walking in nature had similar effects to meditating in adults, according to the study. So if sitting meditation doesn’t appeal, walk!
For those of you who live in colder climates, the Michigan team found that improvements in memory and focus resulting from walking in a park for an hour don’t diminish when it’s cold out. So bundle up and get out there!
Join me in nature on May 22.
If you’d like to experience the healing, positive effects of nature first-hand, join me for Nourish in Nature on May 22 in Lafayette, CA. Nourish in Nature is an afternoon mini-retreat with yoga, hiking, meditation and a beautiful, fresh farm-to-table dinner. It’s an opportunity to re-connect with yourself and the natural world. Hope to see you there!
(5) Lougheed, T. (2008, October). Wild Child. Environmental Health Perspectives. 116(10). A436-A439. Retrieved August 13, 2009 from GreenFILE database.
(6) Louv, R. (2005). Last Child in the Woods: Saving our Children from Nature-Deficit Disorder. Chapel Hill, NC: Algonquin Books.
Does your monthly cycle sweep in quietly and take you by surprise, or do you KNOW well in advance when your period is coming without even looking at the calendar? If you’re like most women you fall on the latter end of this spectrum. Most also assume that having Premenstrual Syndrome (PMS) symptoms is just the way it is, the plight of being a woman. Symptoms such as mood swings, pain, decreased energy, bloating, breast tenderness, abdominal cramping and more have become so normalized in our culture that we expect it.
If your monthly cycle hits you like a ton of bricks, you DON'T just have to suck it up and deal with. You have a lot of power to reduce the discomfort you feel as your cycle approaches. In this two-part blog series, I’ll provide 7 useful tips you can implement right away to reduce PMS symptoms.
Before we get to the tips, let’s briefly review what causes us to experience PMS symptoms. Although our bodies’ hormone interplay is complex, one primary reason for PMS symptoms is estrogen dominance. This can mean that our estrogen levels are too high or our estrogen levels are too high in relation to progesterone (this ratio is super important), or both. There are many root causes for elevated estrogen levels -- I’ll address some of them in context of the tips below.
If you’re experiencing PMS, consider taking some of these steps to improve your symptoms and get more of your life back.
1. Improve Detoxification – Your liver is responsible for making sure that you “use it and lose it” when it comes to estrogen. When estrogen hormones have served their purpose, they need to be removed from the body. So love up your liver.
Eat cruciferous vegetables like broccoli, cauliflower, cabbage, and bok choy, as they support detoxification. You could also try roasted dandelion tea, a lovely liver tonic. Many women benefit from supplementing with DIM (Diindolylmethane) a phytochemical in broccoli that promotes production of protective estrogens and reduce the “bad” estrogens that can lead to breast and ovarian cancer. Since it’s challenging to eat a bushel of broccoli to get the concentration of DIM generally found in one capsule, some women find benefit in supplementation.
CLICK HERE to schedule a free supplement consultation to find out if DIM might be right for you.
2. Increase Fiber – Fiber is found in a variety of foods, including fruits, vegetables, beans, legumes, and nuts. Fiber accompanies excess estrogens out of our bodies through our bowel movements. Aim for 35 grams of fiber daily, but increase SLOWLY, by 5 grams every 3 days or so to avoid digestive distress. Check out Nutrition Data to find out the fiber content in whole foods.
3. Reduce Xenoestrogens – Xenoestrogens are chemicals that can mimic estrogen and disrupt your hormone balance. Bisphenol-A (BPA) is a xenoestrogen commonly found in plastics, and is also used to coat the interior of food cans. Avoid using plastic food containers if you can, and never microwave in plastic or put hot food into a plastic container, as the BPA can leach into your food.
Phthalates are industrial chemicals, and another xenoestrogen commonly found in flexible plastic as well as soaps and shampoos. Our skin is our largest organ and takes in a ton of toxins daily – choose safe skin and body care products and use the Environmental Working Group’s Skin Deep Database to find out the safety of personal care products you commonly use.
Wanting more ways to say goodbye to PMS? I’ll publish an additional 4 tips next week. I’ll also talk about alleviating your PMS symptoms once and for all on May 4th -- SIGN UP to join me in Albany, CA to learn eating and acupressure techniques for hormone balance. Or SCHEDULE a complimentary 30-minute Health-and-Hormone Jump-Start session for a more personalized assessment.
Environmental Working Group: http://www.ewg.org/skindeep/
Gottfried, S. (2015). The Hormone Reset Diet. Harper Collins.
Gottfried, S. (2013). The Hormone Cure. New York, NY: Scribner.
Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/premenstrual-