Dr. Phil Shares: Menopause Belly: Why Fat Accumulates & How to Tackle It?

 

Many women notice after age 45 that fat seems to accumulate readily at the waist. There are even terms for it, like menopause belly, muffin top, or “meno-pot.” What does the science tell us about menopausal belly fat and how to get rid of it? What are the hormonal drivers and are they amenable to change with personalized lifestyle medicine? Certainly belly fat, specifically subcutaneous and visceral abdominal fat, increases during menopause,1-3 when the changing hormonal environment can bring with it a remodeling of fat storage patterns. Abdominal fat, especially visceral fat, is biochemically different and more metabolically active than fat stored in other areas, secreting more pro-inflammatory cytokines and adipokines.4 That means preventing or reversing belly fat is not just a vanity project, it’s a meaningful step in managing a woman’s overall health, as abdominal fat has been consistently linked with insulin resistance, impaired glucose control, and overall higher cardiometabolic and breast cancer risk. Practitioners are often asked ‘How can I get rid of menopausal belly fat?’, and it is important to remember that effective management is multifaceted – encompassing an understanding how changes in sex steroids interact with other endocrine systems and also with lifestyle choices, and recognizing the best time to implement a lifestyle medicine approach is in the years before a woman’s final menstrual period.

The changing hormonal environment

A robust understanding of the hormonal changes associated with perimenopause and menopause can guide women toward effective intervention. Here are the top five hormonal changes associated with the menopausal transition.

  • Changes in estrogen and estrogen dominance: Menopause is often framed simply as the loss of estrogen, but the road from pre- to post-menopausal estrogen levels is not necessarily smooth. Although loss of estrogen itself is linked with increasing abdominal fat,2,3 paradoxically the estrogen dominance that occurs in perimenopause and that may continue into menopause is seen clinically as a culprit in expanding abdominal fat mass.5 Between age 35 and 45, most women are beginning to run low on ripe eggs and experience hormonal changes linked with advancing reproductive age.6 During this time reduced progesterone coupled with high and erratic estrogen occurs.6,7 Estrogen declines but is in relative excess to progesterone. This is the definition of estrogen dominance: having a progesterone level that’s less than 100X the level of estrogen, creating an imbalance in the estrogen-progesterone partnership and essentially an inadequate level of progesterone to keep estrogen in check. Local estrogen production in adipose tissue can also contribute to estrogen dominance during this time. For example, aromatase enzymes, responsible for converting androgens to estrogens, are more active in visceral adipose tissue of post-menopausal women in response to cortisol.8

 

  • Cortisol: Dysregulation of the HPA axis and cortisol excess can manifest as increased central and visceral fat mass and metabolic disturbances such as insulin resistance.9,10 Increased production of cortisol,11 and conversion of cortisone (inactive) to cortisol (active) has been described in post-menopausal women,12 indicating that increased cortisol synthesis and conversion could contribute to metabolic dysfunction in these women. Cortisol is regulated in part by sex steroids, and estrogen down-regulates the expression and activity 11β-HSD1, the enzyme involved in converting inactive cortisone to active cortisol13 – so higher estrogen, lower 11β-HSD1 and less active cortisol formed. Declining estrogen levels during menopause can have a knock-on effect on cortisol formation, and 11β-HSD1 has been shown to be upregulated particularly in visceral fat in post-menopausal compared with pre-menopausal women. 1,11,12 As well as contributing directly metabolic dysfunction, higher cortisol can feed back to hormonal environment and contribute to estrogen dominance occurring at this time through cortisol-induced aromatase activity.8,14

 

  • Insulin: Fat cells accumulating in the abdomen is linked with insulin resistance. The pro-inflammatory cytokines produced by abdominal fat interferes with insulin signaling.15 This results in insulin resistance where cell response to insulin is lost, which creates a cycle where greater production of insulin is required to manage blood glucose levels. Insulin is a gatekeeper of metabolism, and rising insulin levels can set off a chain reaction that ultimately leads to a cycle of weight and abdominal fat gain. Insulin can lower production of sex hormone binding globulin (SHBG) in the liver.16,17 Lower SHBG results in greater free androgens and estrogens in circulation, and is linked with visceral fat and insulin resistance in menopausal women.18,19 In addition, insulin resistance can have a knock-on effect on leptin, insulin’s cousin.

 

  • Leptin: Leptin is the put-down-your-fork hormone, the one that tells you when you are full.20 Elevated insulin levels eventually lead to elevated leptin, which despite what you may think, does not mean you are more likely to put down your fork and stop eating. Instead, consistently elevated leptin levels lead to a dysfunction of leptin receptors and they stop sending signals to the brain to tell you to stop eating – this is called leptin resistance.21 The mechanisms driving leptin-resistance are complex, but high intakes of refined carbohydrates have linked with its development.22

 

  • Thyroid hormones: Thyroid hormones, which regulate how quickly we burn calories and maintains our metabolism, can becomes unbalanced with age, a trend that has been labeled ‘thyropause’. If the thyroid becomes underactive, this can lead to symptoms including weakness, fatigue, and weight gain.23

What can be done?

One of the biggest myths in women’s health is that once hormones change with menopause, abdominal adiposity is immovable – however addressing modifiable hormones such as cortisol and insulin in the following ways can have an impact.

  • Make foundational changes to dietary intake. When evaluating diet, consider factors that influence insulin levels, such as high carbohydrate intakes or intake of refined carbohydrates which require greater insulin response to manage spikes in plasma glucose. Remove inflammatory or trigger foods, as inflammation can contribute to insulin resistance.31 Add in foods rich in antioxidants which promote detoxification. Eliminate alcohol which robs you of deep sleep and lowers metabolism by more than 70% for 24 hours. Choosing when to eat during the day can also make a positive impact to insulin levels and insulin sensitivity. Time-restricted feeding (TRF) protocols, a type of intermittent fasting, where food is consumed during a limited number of hours per day (often 6 or 8) has been shown to reduce body weight and abdominal fat32 and improve insulin sensitivity even without weight loss.33

 

  • Add more movement to the day. Sitting is like the new smoking. Approximately 35 chronic diseases and conditions are associated with sedentariness, and sedentary behavior makes people more prone to gain body fat.24 High intensity interval training (HIIT) is effective at reducing abdominal and visceral adiposity, as well as improving insulin sensitivity and building muscle.25,26 Studies in post-menopausal women show that HIIT training results in greater abdominal and visceral fat mass loss compared to continuous exercise programs (where heart rate was maintained at a constant level)27,28 showing that HIIT is a time-efficient strategy for improving central obesity in this population. In addition to HIIT programs, practicing yoga can be recommended for menopausal women, showing significant reductions in menopausal symptoms.29 In broader populations, interventions that included yoga asanas were associated with reduced evening and waking cortisol levels, as well as improved metabolic symptoms.30

 

  • Support reparative sleep. A primary step to losing belly fat is to get enough sleep and to make it quality sleep. Epidemiological studies have repeatedly shown links between sleep duration and the risk of obesity and central adiposity.34 People sleeping 7-8 hours/night night have been shown to accumulate less visceral fat mass than those sleeping for ≤6 hours/night.35 Sleep debt leads to changes in leptin and other hormones related to satiety, greater feelings of hunger, dietary indiscretion and poor food choices, as well as reduced physical activity and insulin resistance.34 In other words, getting that solid sleep needs to be a priority. As well as sleep quantity, sleep quality has to be considered, as poorer sleep quality is associated with higher visceral fat mass.36 Subjective poor sleep quality is linked with altered cortisol response37 and insulin resistance in postmenopausal women.38

by Sara Gottfried, MD and Annalouise O’Connor, PhD

Shared by Dr. Phil McAllister @ Forward Health Guelph

Citations

  1. Yamatani H et al. Association of estrogen with glucocorticoid levels in visceral fat in postmenopausal women. Menopause. 2013;20(4):437-442.
  2. Shen W et al. Sexual dimorphism of adipose tissue distribution across the lifespan: a cross-sectional whole-body magnetic resonance imaging study. Nutr Metab (Lond). 2009;6:17.
  3. Lovejoy JC et al. Increased visceral fat and decreased energy expenditure during the menopausal transition. Int J Obes (Lond). 2008;32(6):949-958.
  4. de Heredia FP et al. Obesity, inflammation and the immune system. Proc Nutr Soc. 2012;71(2):332-338.
  5. Prior JC. Progesterone for symptomatic perimenopause treatment – progesterone politics, physiology and potential for perimenopause. Facts Views Vis Obgyn. 2011;3(2):109-120.
  6. Hale GE et al. Hormonal changes and biomarkers in late reproductive age, menopausal transition and menopause. Best Pract Res Clin Obstet Gynaecol. 2009;23(1):7-23.
  7. Hale GE et al. Endocrine features of menstrual cycles in middle and late reproductive age and the menopausal transition classified according to the Staging of Reproductive Aging Workshop (STRAW) staging system. J Clin Endocrinol Metab. 2007;92(8):3060-3067.
  8. McTernan PG et al. Glucocorticoid regulation of p450 aromatase acitivty in human adipose tissue: gender and site differences. J Clin Endocrinol Metab. 2002;87(3):1327-1336.
  9. Paredes S et al. Cortisol: the villain in metabolic syndrome? Rev Assoc Med Bras (1992). 2014;60(1):84-92.
  10. Incollingo Rodriguez AC et al. Hypothalamic-pituitary-adrenal axis dysregulation and cortisol activity in obesity: a systematic review. Psychoneuroendocrinology. 2015;62:301-318.
  11. Li S et al. Effects of menopause on hepatic 11β-hydroxysteroid dehydrogenase type 1 actvity and adrenal sensitivity to adrenocorticotropin in healthy non-obese women. Gynecol Endocrinol. 2011;27(10):794-799.
  12. Andersson T et al. Tissue-specific increases in 11β-hydroxysteroid dehydrogenase type 1 in normal weight postmenopausal women. PLoS One. 2009;4(12):e8475.
  13. Andersson T et al. Estrogen reduces 11β-hydroxysteroid dehydrogenase type 1 in liver and visceral, but not subcutaneous, adipose tissue in rats. Obesity (Silver Spring). 2010;18(3):470-475.
  14. McTernan PG et al. Gender differences in the regulation of P450 aromatase expression and activity in human adipose tissue. Int J Obes Relat Metab Disord. 2000;24(7):875-881.
  15. Castro AV et al. Obesity, insulin resistance and comorbidities? Mechanisms of association. Arq Bras Endocrinol Metabol. 2014;58(6):600-609.
  16. Plymate SR et al. Inhibition of sex hormone-binding globulin production in the human hepatoma (Hep G2) cell line by insulin and prolactin. J Clin Endocrinol Metab. 1988;67(3):460-464.
  17. Loukovaara M et al. Regulation of production and secretion of sex hormone-binding globulin in HepG2 cell cultures by hormones and growth factors. J Clin Endocrinol Metab. 1995;80(1):160-164.
  18. Davis SR et al. The contribution of SHBG to the variation in HOMA-IR is not dependent on endogenous oestrogen or androgen levels in postmenopausal women. Clin Endocrinol (Oxf). 2012;77(4):541-547.
  19. Janssen I et al. Testosterone and visceral fat in midlife women: the Study of Women’s Health Across the Nation (SWAN) fat patterning study. Obesity (Silver Spring). 2010;18(3):604-610.
  20. Klok MD et al. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007;8(1):21-34.
  21. Engin A. Diet-induced obesity and the mechanism of leptin resistance. Adv Exp Med Biol. 2017;960:381-397.
  22. Harris RBS. Development of leptin resistance in sucrose drinking rats is assocated with consuming carbohydrate-containing solutions and not calorie-free sweet solution. Appetite. 2018;132:114-121.
  23. Diamanti-Kandarakis E et al. Mechanisms in endocrinology: aging and anti-aging: a combo-endocrinology overview Eur J Endocrinol. 2017;176(6):R283-R308.
  24. Levine JA. Sick of sitting. Diabetologia. 2015;58(8):1751-1758.
  25. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.
  26. Maillard F et al. Effect of high-intensity interval training on total, abdominal and visceral fat mass: a meta-analysis. Sports Med. 2018;48(2):269-288.
  27. Maillard F et al. High-intensity interval training reduces abdominal fat mass in postmenopausal women with type 2 diabetes. Diabetes Metab. 2016;42(6):433-441.
  28. Nunes PRP et al. Effect of high-intensity interval training on body composition and inflammatory markers in obese postmenopausal women: a randomized controlled trial. Menopause. 2018;Oct 1.
  29. Cramer H et al. Yoga for menopausal symptoms-a systematic review and meta-analysis. Maturitas. 2018;109:13-25.
  30. Pascoe MC et al. Yoga, mindfulness-based stress reduction and stress-related physiological measures: a meta-analysis. Psychoneuroendocrinology. 2017;86:152-168.
  31. Caputo T et al. From chronic overnutrition to metainflammation and insulin resistance: adipose tissue and liver contributions. FEBS Lett. 2017;591(19):3061-3088.
  32. Gabel K et al. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: a pilot study. Nutr Healthy Aging. 2018;4(4):345-353.
  33. Sutton EF et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018;27(6):1212-1221.e3.
  34. Koren D et al. Role of sleep quality in the metabolic syndrome. Diabetes Metab Syndr Obes. 2016;9:281-310.
  35. Chaput JP et al. Change in sleep duration and visceral fat accumulation over 6 years in adults. Obesity (Silver Spring). 2014;22(5):E9-12.
  36. Sweatt SK et al. Sleep quality is differentially related to adiposity in adults. Psychoneuroendocrinology. 2018;98:46-51.
  37. Huang T et al. Habitual sleep quality and diurnal rhythms of salivary cortisol and dehydroepiandrosterone in postmenopausal women. Psychoneuroendocrinology. 2017;84:172-180.
  38. Kline CE et al. Poor sleep quality is associated with insulin resistance in postmenopausal women with and without metabolic syndrome. Metab Syndr Relat Disord. 2018;16(4):183-189.

 

Sara Gottfried, MD

Sara Gottfried, MD is a board-certified gynecologist and physician scientist. She graduated from Harvard Medical School and the Massachusetts Institute of Technology and completed residency at the University of California at San Francisco. Over the past two decades, Dr. Gottfried has seen more than 25,000 patients and specializes in identifying the underlying cause of her patients’ conditions to achieve true and lasting health transformations, not just symptom management.

Dr. Gottfried is the President of Metagenics Institute, which is dedicated to transforming healthcare by educating, inspiring, and mobilizing practitioners and patients to learn about and adopt personalized lifestyle medicine. Dr. Gottfried is a global keynote speaker who practices evidence-based integrative, precision, and Functional Medicine. She has written three New York Times bestselling books: The Hormone Cure, The Hormone Reset Diet, and her latest, Younger: A Breakthrough Program to Reset Your Genes, Reverse Aging, and Turn Back the Clock 10 Years.

Annalouise O’Connor, PhD, RD

Dr. Annalouise O’Connor is the R&D Manager for Therapeutic Platforms and Lead for Cardiometabolic and Obesity platforms at Metagenics. Her role involves research coordination, as well as developing formulas for targeted nutrition solutions and programs to assist practitioners in the optimal management of their patients’ health. Annalouise trained as an RD and worked in clinical and public health settings. Dr. O’Connor completed her PhD in the Nutrigenomics Research Group at University College Dublin (Ireland) and postdoctoral work at the UNC Chapel Hill Nutrition Research Institute.

 

Dr. Phil Shares: Staying Keto over the Holidays

It’s the most wonderful time of the year, but for those following a diet, the holidays may stir up stress and anxiety around food. The ketogenic diet is not the most “social” diet, but there are ways to stick to it, even in the most daunting of times, such as holiday celebrations.

If you can’t eat keto, at least aim for low-carb

Your holiday party may not be stocked full of keto-friendly foods, but there is a high probability that you can nibble on some low-carb options. The cheese platter is, more often than not, a pretty safe bet for cheese (of course!), but also for other low-carb foods such as nuts and meats. Just stay clear of candy-coated nuts, dried fruits, and cured meats you suspect may have added sugar!

Another low-carb holiday party go-to is the veggie platter. Lucky for you, this usually gets the least attention by guests, thereby giving you full access to it. Stick to the low-carb vegetables options such as broccoli, cauliflower, celery, and cucumber. If your event is serving dinner, opt for the meats or any salads (without sugar-loaded dressings), and low-carb vegetables. Things to stay away from are the mashed potatoes, any bread/pastry-like foods, sauces, and, of course, the sweets. Sticking with low-carb as opposed to ditching the diet completely will make transitioning back into ketosis much easier.

Prepare for success and give yourself options

If you are uncomfortable not knowing what food options will be available at your holiday gathering, prepare some food in advance. Better yet, prepare a keto-friendly dish to share with everyone! Take a high-fat dip to pair with that veggie platter and a salad dressing you can pour on any dry salads to avoid sugary dressings. You can also pack some snacks such as high-fat nuts (e.g. macadamia nuts) to graze on throughout the evening. Additionally, medium-chain triglyceride (MCT) oil is a great tool for ketogenic living. Fill a small jar with MCT oil to take with you and use on any dish or in beverages. MCTs are highly ketogenic and have even been shown to increase ketone production without carbohydrate restriction.1

The popularity of the ketogenic diet has made it simple to find recipes that anyone can enjoy. Consider making a ketogenic dessert to bring and share so you can “indulge” too, while also preventing you from caving into the temptations of sugar-laden treats.

Stay positive and remember your “why”

It can be difficult to gain the support of those around you when your dietary choices are perceived as something as radical as a ketogenic diet may seem to some. You may even be tempted to ditch the diet for the sake of your peers or those family members who just won’t back down from having you try “just one bite.” Be prepared to explain to others what the ketogenic diet is and why you follow it. Remember that there is no one-size-fits-all diet, and it is perfectly fine to have different views from others. Just stay true to yourself, remember your “why,” and stay positive, because there is nothing worse than engaging in a debate over food choices!

Tips for alcohol

Alcohol isn’t generally conducive to living a ketogenic lifestyle, and if you have no problem abstaining from it completely, that is your best option. If having a drink in your hand makes you feel more comfortable in a crowd, take club soda and sliced lemon with you; this will help you feel less segregated. With all this said, celebrations may be times when you can make exceptions (within reason). There are ways to enjoy a drink or two and stick to your goals; you just have to know what to look out for. For wines, opt for the driest you can find, white or red, and avoid sweet wines such as rosé. Most liquors are acceptable on their own or enjoyed with club soda or sugar-free beverages. Beers typically contain more carbohydrates, and they should probably be limited to one. If nutrition labels are available, check to see what the lowest-carbohydrate beer options are. Coolers and ciders are to be avoided due to their high sugar content.

Be kind to yourself and don’t overthink it

If you take into consideration all of the recommendations above, there is no reason to be stressed or anxious about your diet as you enter into the holidays. You are following a ketogenic diet to improve your health, right? Well, being kind to yourself is part of healthy living, and sometimes that means accepting that your diet can’t always be perfect. Also, keep in mind that you can always jump right back into the swing of things; a few days of indulging does not mean you have “failed.” There is more to health than simply what you put in your mouth, so do the best you can, be prepared, but most importantly, don’t get down on yourself if things don’t go as planned. Instead of focusing on your food options, focus on enjoying your time with loved ones over this holiday season.

As we said, the holidays are the most wonderful time of the year, and your diet shouldn’t change that for you.

General Wellness, Ketogenic

Shared by Dr. Phil McAllister @ Forward Health Guelph

Resources:

  1. McCarty MF et al. Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity. Open Heart. 2016;3(2):e000467.

Dr. Laura on Mould and Indoor Air Quality

Mould is very important factor in indoor air quality. If you are chronically ill and can’t seem to shake it, test the places you spend time.

Mould Related Health Issues

  • nasal stuffiness
  • throat irritation
  • coughing or wheezing
  • eye irritation
  • skin irritation

The Centre for Disease Control and Prevention  is firm about the removal of any visible mould. Health impacts vary from person to person. Mould, once inhaled, can grow in the lungs and upper respiratory tract. It also has the potential to spread through the rest of the body.

Where is Mould found?

Mould is found where there is moisture, on just about any surface and can be tracked from place to place. Be sure to check basements, bathrooms, laundry room, kitchen, roofs and around leaky pipes. A professional can be hired to investigate anything beyond a visual check. Or if you are up to it, there are some at home kits available. The Amazon DIY Mold kit (Americans spell it without the “u”) or try the Canadian option, which includes air tests at http://www.CanadaMoldTestKits.com‎ (they must sell to Americans!)

What’s the proper indoor humidity?

Too dry and your nasal passages can dry out and make you more susceptible to infection. Too humid and the dampness can be a breeding ground for mould and mildew.

Indoor humidity should be kept around 45-50%.

A humidity reader, also called a hygrometer, is available at any local hardware store. Review and compare some of the best hygrometers evaluated in 2018.

De-humidfiers are helpful in damp spaces. Their filters should be kept clean and collection bins rinsed with white vinegar every couple of weeks. Humidity in Ontario is generally higher spring through fall and drier once the indoor heating starts.

 Health issues persist?

Long term exposure to mould means you need some serious detoxification. If health related mould issues persist, a visit with Dr. Laura may help you clean up the damage and get clear of the problems.

Dr. Laura M. Brown, ND

Dr. Laura on Detoxification

Detoxification is a continual process. This happens at a cellular level throughout the body especially in the liver, kidney, lungs, skin, gastrointestinal tract and emotions.

Cellular toxins

When a cell encounters a toxin, be it too much sugar or alcohol, pesticides, BPA, lead, mercury, cadmium, arsenic, nickel, chemical flame retardants, phthalates, viruses, bacteria, fungi or parasites it mounts a cell danger response (CDR).  This load triggers a series of protective reactions that slows the transport of   goods across the cellular membrane. The membrane walls thicken just like our ancestors ravaged in war, built their walled cities for protection. This response to cellular danger is a fundamental component of innate immunity and can be helpful in times of distress.

Seasonal influence on detoxification

There comes a time when things must come and go from this walled city.  Seasonal influence provide an important basis for organ focus. For example, in the height of summer, the emotions, digestive and energy movement are most active. Autumn is more a time for the lungs and large intestine.  Winter brings the kidney and bladder centre stage. Finally in spring the liver and gallbladder are most ready to clear out the build up from the cold winter months.

Long term effects of toxic exposure

Long term toxic exposure with little support leads to chronic disease. This is when the cells continually want to keep their walls of protection. This is not healthy. Garbage builds up, and the inward flow of nutrients slow down. We also get this feeling after the long, cold winter months as we have hibernated inside, put the heat on and slowed our movement in and out of the house. It is always interesting what tends to happen at human levels of behaviour are also reflected at levels of cellular behaviour.

With this in mind, it might be proactive to think about more outside activities to keep your cells and energy from becoming too stagnant. The kidneys and urinary bladder are likely more open to accept attention in the winter time.  The urinary bladder is pretty straight forward in its function; eliminating water soluble waste that has been prepared by the supporting organs in the body. The kidneys themselves are responsible for blood filtration, mineral and acid base balance. They decide what gets filtered out and what gets recycled back into the body. In Chinese Medicine, the kidneys include the adrenals, our body’s organs that help us adapt to stress.  It is important through the winter months to also ensure the adrenal glands are well supported.

Near the end of one season and the beginning of another, during equinox, the need for the organs shift. So in late winter, early spring, the stage prepares for the kidneys, adrenals and bladder to fade and the liver and gallbladder begin to take centre stage. If the flow of energy through these organs is not smooth, it generally results in a lack of creativity and feelings of irritability and nagging frustration.

Organ System Screening

Electro dermal screening (EDS) can provide insight into the health of your detoxification organs. Much like an EKG on the heart or EEG on the brain, nervous system conductance related to each organ may be captured at peripheral points of the nervous system on the hands and feet. The onsite EDS equipment at Forward Health is German engineered, precise and needle free. 

Detoxification Plan

Together with sensitive body biofeedback from the EDS equipment and understanding what’s bothering you, Dr. Laura M. Brown, ND can create a clear detoxification plan to help you relax those walls you and your cells have built, and get the river of life flowing smoothly once again.

Resources:
Teeguarden, Ron. 1984. Chinese Tonic Herbs. Japan Publications New York.
Naviaux, Robert. 2013. Metabolic Features of the Cell Danger Response. Mitochondrion Volume 16, May 2014, Pages 7-17 https://doi.org/10.1016/j.mito.2013.08.006.

 

Dr. Phil Shares: 11 Signs That You’re Falling In Love, According To Science

If you’re stressed out or suddenly trying yoga, you may just be falling in love.

Knowing you’re in love feels different for everyone. Some have been in love often and know the feeling well, and others may be not so sure if it’s love or just a deep infatuation.

Luckily, your body has some pretty sneaky ways of tipping you off to whether these feelings for your partner are more than just a passing phase. Keep an eye out for these tell-tale signs the next time you catch yourself wondering if you’re actually in love.

You can’t stop staring at them.

If your partner has ever caught you staring at them lovingly, it could be a sign that you’re head over heels. Eye contact means that you’re fixated on something, so if you find that your eyes are fixed on your partner, you may just be falling in love.

Studies have also found that couples who lock eyes report feeling a stronger romantic connection than those who don’t. It goes the other way too: when a study had strangers lock eyes for minutes at a time, they reported romantic feeling towards each other.

You feel like you’re high.​

It’s completely normal to feel out of your mind when falling for someone.

A study from the Kinsey Institute found that the brain of a person falling in love looks the same as the brain of a person who has taken cocaine. You can thank dopamine, which is released in both instances, for that feeling.

This is a good explanation for why people in new relationships can act absolutely nonsensically.

(Getty Images/iStockphoto)

You always think about them.​

If you love someone, you may feel like you can’t get them off of your mind. That’s because your brain releases phenylethylamine, aka the “love drug” when you fall in love with someone.  This hormone creates the feeling of infatuation with your partner.

You may be familiar with the feeling because phenylethylamine is also found in chocolate, which may explain why you can’t stop after just one square.

You want them to be happy.​

Love is an equal partnership, but you’ll find someone’s happiness becomes really important to you when you’re falling for them.

So-called “compassionate love” can be one of the biggest signs of a healthy relationship, according to research. This means that you’re willing to go out of your way to make your partner’s life easier and happier.

If you find yourself going out of your way to keep your partner dry when walking in the rain or making them breakfast on a busy weekday morning, it’s a sign you’ve got it bad.

You’ve been stressed lately.

Although love is often associated with warm and fuzzy feelings, it can also be a huge source of stress. Being in love often causes your brain to release the stress hormone cortisol, which can lead you to feel the heat.

So if you’ve noticed your patience is being tested a little more than normal or you’re kind of freaking out, you may not need to carry a stress ball just yet; you may just be in love.

You don’t feel pain as strongly.​

Falling for someone might be painful, but if you’ve noticed that literally falling doesn’t bother you as much anymore, it could be a big sign you’re in love.

A study conducted by the Stanford University School of Medicine had participants stare at a photo of someone they loved and found that act could reduce moderate pain by up to 40%, and reduced severe pain by up to 15%.

So if you’re getting a tattoo, you may want to keep a photo of your partner handy. Just in case.

(Getty Images/iStockphoto)

You’re trying new things.

Everyone wants to impress their date in the beginning of their relationships, but if you find yourself consistently trying new things that your partner enjoys, you may have been bitten by the love bug.

In fact, a study found that people who have claimed to be in love often had varied interest and personality traits after those relationships. So even if you hate that square-dancing class you’re going to with your partner, it could have a positive effect on your personality.

Your heart rate synchronizes with theirs.

Your heart may skip a beat when you think about the one you love, but a study showed that you may also be beating in time with each other. A study conducted by the University of California, Davis, suggests that couples’ hearts begin to beat at the same rate when they fall in love.

Although you may not be able to tell if this has happened without a few stethoscopes, feeling a deep connection to your partner is a good a sign as any that you’re in love.

You’re OK with the gross stuff.

If you’re a notorious germaphobe and totally cool kissing your partner after just watching them pick their nose, you might just be in love. In fact, a study by the University of Groningen in the Netherlands found that feelings of sexual arousal can override feelings of being grossed out.

So that means if you’re super attracted to your partner, you may just let them double dip. That’s love, baby.

You get sweatier.​

If you’re nauseous and sweaty, you either have a bad stomach bug or are falling in love. A study found that falling in love can cause you to feel sick and display physical symptoms similar to that of anxiety or stress, like sweat.

Although this feeling will probably pass once you really get comfortable with your partner, it may be a good idea to carry around an extra hanky, just to be safe.

You love their quirks​

If you really get to know a person, chances are you’ll pick on the little things that make them uniquely them. And if you’re in love with them, these are probably some of the things that attract you most about them.

A study found that small quirks can actually make a person fall deeper in love with someone rather than just physical attributes because people have unique preferences. So although you may have judged your partner a little harshly on first glance, if you find that you’re suddenly in awe of their uniqueness, you might be in love.

By Kristin Salaky

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura: Can Fasting Heal Auto Immune Disease?

Fasting is known to initiate cellular clean-up, reduce inflammation, heal leaky gut and reset the immune system. What better formula could we ask for when it comes to autoimmune disease?

Can Fasting Really Help AutoImmune Suffering?

After a recent talk at Goodness Me! I did on the safety of fasting, I was left with more questions on how fasting could help those suffering with autoimmune conditions like multiple sclerosis, Sjogren’s, celiac, diabetes type I, Hashimoto’s thyroiditis, ulcerative colitis, psoriasis and rheumatoid arthritis.

In the interim I have played with intermittent fasting over the past couple of months and my body says “thank you!” My digestion has not been this good for years and the persistent scalp psoriasis has all but disappeared. Even when I eat tomatoes, a common trigger for me. It seems anacdotal, however fellow colleagues in the the functional medicine industry like Mark Hyman, Amy Myers, and Courtney Sperlazza all agree.

What Kind of Fasting?

There are many kinds of fasting. We fast when we exclude a single food or types of foods from our diet. So the 30-day reset with no grains, sugar or dairy is a type of fast. This is a good start. The Ketogenic diet is a type of fast too. A Keto diet for a while may be helpful because it switches the body from a carb burning engine to a fat burning engine. But here I am talking about intermittent and more extended fasts to give complete
digestive rest
. When the body is not busy digesting and sorting out where to use or store the blood sugar, it can focus on cellular clean up and repair. Of course when you do eat, nutrient dense foods are a must because you are eating less overall and will need to pack the nutrients you need into less meals. If you are sensitive to foods, like tomatoes, dairy, wheat and sugar for me, that doesn’t mean I go back to eating them all the time. If at all. My excuse was I was in beautiful Italy and learning to make a succulent Bolognese sauce.

Can Anyone Fast?

No. Fasting isn’t for everyone. Not for children or pregnant mothers, those who are malnourished or those with anorexia or bulimia – that’s just playing with fire. Fasting also has to be monitored if you are on medications or have certain medical conditions. Medical complications include gout, cardiac arrhythmia, and postural hypotension.

How Long to Fast?

There is nothing written in stone about the perfect length of fast. And if you ever feel nauseous, dizzy or unwell you should eat. This isn’t about starvation. It’s about digestive rest. It’s about resetting insulin sensitivity and the immune system. Also, we know where the food is and have access to it if we need it. So it’s not starvation.

What Foods are Allowed?

As I mentioned above there are no real rules and there are many different  types and lengths of fasts. If you are on the thinner side and can’t stand to loose some weight, then you better consider bone broth fasts, where there are some nutrients and fat going in. If you have a little loving around that waist line, you likely can feed off that for a while and have coffee, tea and of course LOTS OF WATER.

For more information on whether fasting is right for you, and how to do it, book an appointment with Dr. Laura M. Brown ND. 519.826.7973.

 

Dr. Laura: Why Estrogen Makes You Stressed

How estrogen impacts stress

High levels of estrogen might increase your levels of stress. It clogs up the detoxification pathways and leaves neurochemicals in the body for too long. A build up of neurochemicals can make a person angry, irritable, anxious or exhibit compulsive symptoms.

The detoxification processes affected by high levels of estrogen:

  1. Methylation
  2. Breakdown

Methylation

Methylation keeps cells from oxidizing, aging, or simply “going bad”. Too much or too little methylation is linked to multiple diseases and cancer. Methylation aids in DNA and RNA synthesis, cell differentiation, neurotransmitter synthesis and metabolism, detoxification, hormone clearance, energy production, nerve conduction and histamine clearance.

Methylation is provided by foods that offer sources of B6,B12, zinc and folate (lots of vegetables, fruits, seafood, red meat, nuts & seeds). The MTHFR (methyl folate reduction) gene’s activity is observed through genetic and organic acid tests. Homocysteine can also be a blood biomarker for how well the methylation cycle works.

Breakdown of neurotransmitters

COMT Catechol-O-Methyltransferase (COMT) is one of several enzymes that degrade the neurotransmitters dopamine, epinephrine, and norepinephrine. COMT is heavily influenced by levels of estrogen. When the estrogen is high, the COMT is slowed down.

MAO, or monoamine oxidase, is an enzyme that affects the neurotransmitters dopamine, norepinephrine, and serotonin.

When we think of estrogen, we often think of females with Premenstrual Syndrome (PMS) and peri-menopausal women. These are times when the estrogen surges and drops, inflicting mild to severe mood swings.

Estrogens are not only a female concern. There are increased levels of estrogens in males and females due to environmental factors.

Xenoestrogens are not natural forms of estrogen and the body has difficulty eliminating them. Xenoestrogens come in the form of birth control pills, flame retardants, BPA, pesticides, heavy metals, aluminum, lead, mercury, arsenic and cadmium.

Increased xenoestrogens puts an increased toll on our COMT and MAO. When the COMT and MAO are busy with excess estrogen and  xenoestrogens it makes it more difficult for them to do their everyday job of clearing catecholamines, or brain chemicals like dopamine and adrenaline. When dopamine and adrenaline hang out for too long, the body endures long standing experiences of stress. This is why estrogen detoxification and support of methylation, COMT and MAO activity in general can lead to less anxiety and aggravation.

How well does your methylation, COMT and MAO work?

Find out how your hormones influence your levels of stress through blood,  dried urine, and salivary tests available with Dr. Laura:

Dr. Laura M. Brown, ND works with her patients to help them understand their genetic tendencies and educates on how to prevent disease, reduce experiences of stress and live with energy.

Dr. Phil Shares: 5 Quick + Easy Ways To Incorporate Wellness Into Your Week

With all of the go, go, go that comes with being a busy, working woman, sometimes our own health falls to the wayside. We get it, not everyone has the time to hit a two-hour Pilates class every day…we certainly don’t! We’re all about striking a balance here and figuring out simple ways to improve our health on the daily. Let’s keep it simple and dive right into our five quick and easy wellness tips to improve your week.

easy wellness tips

Increase Your Intake of Hydrating Foods

Every wellness article you read is going to tell you to drink your body weight in water, and you should! But just in case you’re not the best at guzzling gallons of water in one sitting, try snacking on it! Foods like cucumbers, watermelon, strawberries, tomatoes and zucchinis are about 95 percent water. Increase your intake of these tasty snacks and you’ll kill two birds with one stone. We also love mixing in a shot of this hydrating inner beauty boost into our water!

Micro-Dose Your Vitamin D

Set a timer on your phone, write it on your to-do list, do whatever you need to do to incorporate fresh air into your day. Before lunch each day, head outside for a 15-minute walk and soak up the sunshine. Fifteen minutes may not sound like much, but it’s enough to get your blood pumping and also shift your mindset. Pencil in a minimum of one walk per day, but if you can swing more, do it!

Eat Mindfully

So many of us (*guilty hand raised*) eat like it’s just something else to check off our to-do list. We often eat our lunch at our desk in front of a computer, or at home in front of the television. This often leads to overeating or mindless snacking! When it’s time to eat a meal, choose somewhere intentional to sit that doesn’t involve devices with screens. This will help you feel mindful as you eat, breathing between bites, and taking note of when your body is satisfied.

Try Dry Brushing

Never heard of dry brushing? It has a surprising number of benefits, including lymphatic system stimulation. The lymphatic system is responsible for collecting and transporting waste to the blood. Dry brushing can stimulate the lymphatic system as it stimulates and invigorates the skin. It helps with everything from improving the appearance of skin to supporting digestion. Try our favorite brush here

Do Bedtime Yoga

This is one of our favorite ways to end the day. You literally do yoga in your bed, what could be more relaxing? We follow this routine, but feel free to find one that you look forward to doing each night!

Shared by Dr. Phil McAllister @ Forward Health Guelph

Comprehensive Food Sensitivity Testing in Guelph

Food Sensitivities

Electro Dermal Screening (EDS) Food Sensitivity Testing is done in-house at Forward Health, at anytime Dr. Laura is available.  Please call reception to book your appointment for testing and follow-up today. If you are a new patient, Dr. Laura will need to see you first to evaluate the specifics of your individualized testing profile.

Often sensitivities go undiagnosed because the reaction is gradual and will happen within 3minutes to 3 days. This makes it more difficult to pinpoint which food is the trigger. Being sensitive to a food may mean the person needs to avoid it completely, or be able to have a small amount occasionally. Sometimes after months of abstinence, a food may be reintroduced without an issue. Symptoms of food sensitivity can be variable and may involve:

SKIN: eczema, skin rashes, dark circles under the eyes, puffiness

JOINTS: pain, inflammation

BRAIN: difficulty concentrating, fatigue, depression, hyperactivity

GI: damage to the mucosal lining, perforation & “leaky gut”. This can make it difficult for nutrients and vitamins to absorb into the body and the person over time can become deficient in things like iron, zinc, and B12. It can also rear itself as IBS (Irritable Bowel Syndrome), constipation, diarrhea, nausea or vomiting.

WEIGHT GAIN: always good to rule out food sensitivities when there is unexplained weight gain.

photo from health nest nutrition

Who is at risk?

  • Often affiliated with autoimmune disease (SLE/lupus, thyroiditis, Rheumatoid Arthritis (RA), toxic exposure to heavy metals, molds & family history.
  • Aggravated by alcohol, strenuous exercise and NSAIDs (Advil, Ibuprofen)
  • History exogenous hormone exposure (birth control pills, pesticides, plastics), antibiotics

What foods typically cause IgG reactions?

  • Dairy, wheat, egg, sugar, corn & soy
  • Some with RA find the nightshade family harmful: (potatoes, tomatoes, bell peppers, eggplant)

How do I learn if I have an sensitivity?

IgG testing can be accessed through your health care practitioner via electrodermal screening or blood draw test. Call for availability.

What’s the difference between food sensitivity and food allergies?

Food sensitivities are a delayed response 3 minutes – 3 days later, as discussed above. Food sensitivities are not an immediate threat to life.  Food allergies are an immediate (within 5-10minutes of ingesting the food) IgE immune response that can be life threatening.  Once a food allergy (often shellfish or peanut) are identified, the body amps up its response at every subsequent exposure. Mast cells and basophils release proinflammatory mediators in response to allergen exposure. This is why it is important for people with food allergies to carry an EPI pen, use it when needed and get themselves to a hospital if they are exposed to the particular food. Symptoms of food allergy can be variable and may involve:

MOOD: feeling of doom or very unwell.

SKIN: hives, urticaria (pale red raised itchy bumps), swelling or flaring of atopic dermatitis (skin irritation)

RESPIRATORY: wheezing, asthma symptoms, allergic rhinitis symptoms, throat tightness, and trouble breathing.

GI: nausea, vomit, pain, difficulty swallowing

Combined together in a very fast response, the person may experience ANAPHYLAXIS, a serious and potentially life threatening allergic reaction. Note that aside from food, insect bites, stings, medications can also be a trigger.

What foods typically cause IgE reactions?

  • Peanut, Pollen (could be on fresh fruit), shellfish, fish, sesame seeds, tree nuts, soy, dairy, eggs, and wheat.
  • Made worse with alcohol, exercise, NSAIDs (Advil, ibuprofen)

What if someone is experiencing these symptoms and has a known food allergy?epipen

  1. Ask if they have an EPI pen and where they keep it. It will administer epinephrine which will increase their heart rate and open their airways.
  2. Ask if you can get it for them
  3. Allow the person to administer the EPI pen themselves. It should be placed at the thigh and pressed into the muscle.
  4. If no EPI, consider a dose of Benadryl
  5.  Get the person to the hospital immediately.

How do I learn if I have an allergy?

IgE testing can be done by your health care practitioner via skin prick or blood test. A naturopathic doctor may order some IgE blood tests for food allergy and it is usually an immunologist whom will do the skin prick test to diagnose and provide an EPI pen prescription if need be. Feel free to call Forward Health and book an appointment to discuss your concerns and needs and to obtain the appropriate requisition via Dr. Laura.

Yours in Health,

Dr. Laura M. Brown, ND

Dr. Laura: Epstein Barr Virus Linked to Several AutoImmune Diseases

The Epstein Barr Virus (EBV) we know mostly as “mono” yields connections to several autoimmune diseases.

Who Gets EBV?

More than 90% of the world’s population is infected with EBV. The age of contraction varies and for many it lays dormant for years. Like other human herpes forms of virus (EBV is HHV4), it reactivates in times of stress or trauma. Typical symptoms are what you hear from the college student and their “kissing disease” – tired, sleep a lot, muscle aches and pains, swollen glands/lymph nodes, altered sense of taste and the list goes on.

It seems that if such a large percentage of the population has EBV, it’s easy to pin it to any disease. Recent research at the Cincinnati Children’s Hospital sheds some light on how EBV affects our genome.

What Diseases Link to EBV?

  • Systemic Lupus Erythematosus (SLE)
  • Multiple Sclerosis (MS)
  • Rheumatoid Arthritis (RA)
  • Juvenile Idiopathic Arthritis (JIA)
  • Inflammatory Bowel Disease (IBD)
  • Celiac Disease
  • Type 1 Diabetes
  • Graves and Hashimotos thyroiditis

“This discovery is probably fundamental enough that it will spur many scientists around the world to reconsider the role of this virus in these disorders,” said John Harley, MD, PhD, director of the Center for Autoimmune Genomics and Etiology (CAGE) at Cincinnati Children’s.

How does EBV Increase Risk for Autoimmunity?

EBV alters the human DNA in ways that weaken the immune system’s ability to combat certain diseases. We all have imperfect genes with variances called SNP’s (pronounced “snips”) that may give us advantage or risk over others in certain situations. EBV tends to change the genetic transcription of DNA to suit its own vitality and puts us more at risk for certain diseases.

What Can Increase the Risk of EBV Sickness?

  • Stress
  • Trauma
  • Poor nutrition
  • Eating the wrong foods
  • Lack of exercise
  • Poor  sleep
  • Lack of spiritual connection

More research is required in this area of science for our full understanding of how to combat this detrimental virus. A Naturopathic Doctor like Dr. Laura M. Brown, ND can help balance lifestyle, diet, nutrition and immune boosting profile to keep the Epstein Barr and other forms of Human Herpes Virus (warts, shingles, cold sores) dormant in your system. Dr. Laura M. Brown, ND can also order and inert genetic tests to help you evaluate your risk for certain autoimmune diseases. Knowing your risk factors can contribute to proactive wellness plan that is tailored specifically to you.