Simple Nutrition Tips for Healthier Hair

Because of today's fast pace lifestyles many people are concerned that they may not be obtaining the proper daily nutrition that will support healthy bodies, healthy skin and hair growth.

Invest in HIGH Quality Proteins

Since hair is made of keratin protein, a diet deficient in protein will show up in hair thinning and hair loss.  The first signs of this may be that your hair is dull and/or increased breakage.  Increase your intake of high-quality (hormone free and organic) protein-rich foods such as lean meats, fish, poultry, eggs, nuts, beans and seeds. Amino Acid Savvy

Women especially need quick and efficient complete chains of amino's for the body's.  There are eight essential amino acids included in “complete proteins,” which are necessary on a daily basis for overall healthy hair growth. Some complete proteins include meat, fish, poultry, yogurt and cheese, soybeans and eggs.

Consume Essential Fatty Acids

These nutrients are essential to shiny, vibrant, healthy hair and the cellular function necessary for hair growth, but they are not produced within the human body and must be consumed instead. The daily use of seeds and nuts and the cold-pressed oils from them, such as flax seed oil, on salads and in any dishes that do not require heating will bring the essential omega-6 fatty acids to your diet. Omega-3s, the other important fatty acids, are contained in oily fish and walnuts.

Moderate Liquids such as Caffeine and Carbonated drinks

What is "moderate?"    One drink a day is are best.  These drinks actually leach important vitamins and minerals from your body and provide not much of anything in return. They also take the place of healthier choices such as water,  herbal tea and fresh, all-natural fruit juices.

Drink Your H2O

The human body needs about 64 ounces of water (that’s eight 8-ounce glasses) to maintain healthy body systems, including hair growth. Are you getting enough? After urinating the first time upon waking up, your urine should be colorless and odorless for the remainder of the day. If it is a concentrated yellow or has a strong odor, increase your water intake.

Diets That Make You Crash

A diet very low in calories (fewer than 600 calories per day) deprives hair, as well as the rest of your body, of the necessary nutrients for health and growth and will result in breakage and dull hair.

Amino's and Dietary supplement used to combat hair loss:

By maintaining a well-balanced diet and eating protein-rich foods, hair thinning and hair loss can be reduced. If you’re concerned that your diet is lacking, consider taking a high quality dietary supplement. This will not only promote healthy hair, it will also support overall health and well-being.

L-lysine

The amino acid L-lysine plays a major role, as it stimulates collagen synthesis and thus leads to improvement of repair mechanisms. Furthermore, the roots need the essential amino acid to functional properly. This is why an appropriate supplementation with L-lysine in it can lead to a significant reduction of hair loss in affected persons.

L-cysteine

L-cysteine is an integral component of the keratin of the hair blocks. Several studies in which B vitamins and L-cysteine were taken, led to a significant improvement in androgenetic alopecia.

From L-cysteine, the body forms, together with the amino acids L-glycine and L-glutamine to form the strong antioxidant L-glutathione, which can protect sensitive hair roots against oxidative stress.

L-Methionine

L-methionine is the second, in addition to L-cysteine amino acid important for the formation of healthy hair. Methionine is also very sulphurous and just like L-cysteine is essential for the construction of procollagen. An L-methionine deficiency can lead to decreased formation of hair.

L-Arginine

L-arginine can stimulate blood circulation in the delicate skin tissue, thus ensuring that the roots are better supplied with micronutrients. L-arginine also supports the immune system and may thus help prevent disease-related hair loss.

Kassie Kuehl is a health coach and consultant, in addition to being a professional stylist and specialist in natural hair color. Kassie opened Kasia Organic Salon, a chemical-free, natural and euphoric experience, located in Minneapolis, MN. Kasia believes that beautiful hair and skin is directly linked to beautiful health. Our hair and skin reflects the state of the body\'s health and looks its best when all cells in the skin\'s layers are properly nourished and hydrated, naturally. “Be in the know” and learn more about Kasia Organic Salon at the Author’s Site: www.kasiaorganicsalon.com

Reference: http://aminoacidstudies.org

When will my hair stop shedding? Guide to Postpartum Hair Loss

Do you ever find yourself asking the question – “when will my hair stop shedding?” Increased shedding or hair loss, often occurring a few months after delivery, is a common postpartum condition known as telogen effluvium or telogen gravidarum, and

results from a disturbance in the normal hair growth cycle.

This condition  affects 40-50% of new mothers, this is a temporary condition that will usually correct itself within 6-12 months postpartum. Temporary or not, hair loss is often met with a significant amount of emotional distress and anxiety for women.

Who Doesn’t Love Hormones?

During pregnancy, a rise in hormones – specifically estrogen – prevents you from losing your hair by binding to local estrogen receptors on the hair follicles, which effects their growth and normal cycling. After pregnancy, your hormones return to normal levels, putting your body in a hypo-estrogen state. This causes you to lose your hair as the normal hair growth-shedding cycle is restored.

Hair loss or shedding in the months following delivery may also be associated with other conditions that change hormonal levels in the body.

Thyroid function – Hair loss is closely related to thyroid hormone levels (i.e. hyper/hypothyroid). It important to speak to your health care provider about testing your thyroid hormone levels if you feel like this may be a contributing factor.

Excess androgens – Natural steroids produced by the adrenal glands and ovaries that act like male hormones within the body. Higher levels of androgens are commonly associated with conditions like polycystic ovarian syndrome (PCOS), acne, weight gain, and hirsuitism, and can promote increased hair shedding and loss.

Breastfeeding – Increased prolactin levels associated with breastfeeding can also lead to an increase in shedding and hair loss.

Stress – Physiological stressors like surgical trauma, postpartum hemorrhage, or high fever can result in increased levels of cortisol in the body and can lead to hair loss.

Birth Control – Changing or stopping the birth control pill can also lead to a drop in the sex hormones – estrogen and progesterone – thereby contributing to hair loss.

Supplement your diet with the following nutrients:

• Vitamin B complex
• Biotin (Possibly safe; orally and appropriately)
• Vitamin C
• Vitamin E (Likely safe if amount does not exceed the RDA; possibly safe if it does)
• Zinc (Likely safe when used orally and appropriately; likely unsafe when used orally in high doses)

Contact the Kasia Hair and Skin Health Specialist today!    We provide safe, effective and "beautiful health" alternatives for optimal beauty.  We also specialize in hair loss - and will walk the journey with you.......

Reference: Kristi Prince

Fresh Almond Milk Benefits + 2 Yummy Recipes!

Almond milk is a healthy and yummy dairy-free milk alternative. It's my favorite!

When purchasing almond milk at the store,  look for organic and unsweetened. When learning a little bit more about food processing and packaging - most, if not all, of the almond milk available at the store is pasteurized. Pasteurization involves heating a product to a specific temperature for a period of time to kill enough pathogenic bacteria to make the product shelf stable. Refrigerated almond milk is pasteurized too. This destroys many heat sensitive vitamins and enzymes in the process and damages any healthy fats that were once present in almonds.

The best almond milk is the kind you make yourself! If you haven’t tried it, you’re missing out!  Homemade almond milk takes moments to prepare, and is much creamier, nuttier, and less "watered down" from a store bought product.

Almond milk is great on it’s own, but I love it in my coffee in the morning, or a afternoon smoothie.

Ingredients

Makes about 4 cups of almond milk

• 2 cup almonds (soaked overnight)
• 4 cups water
• seeds from 1 vanilla bean or ½ tsp vanilla extract
• 1 tsp cinnamon
• 2 dates

Directions

Add all ingredients to a blender and blend until smooth. Drain entire mixture through a nut milk bag or cheesecloth. Store in a glass jar. Play with the amounts of vanilla, cinnamon and dates if you want a little more flavor!

Banana and Carrot Almond Milk

INGREDIENTS

• 1 cup home-made almond milk
• 1 ripe banana
• 1/2 tsp. cinnamon
• 1 cup of freshly squeezed carrot/ginger juice (from about 1 lb carrots and a small knob of ginger)

INSTRUCTIONS

1. Blend the almond milk, banana and cinnamon.
2. Add the carrot ginger juice and stir to combine. Garnish with more cinnamon.

 Makes one large or two small drinks.

Banana Recipe:  http://betacyanin.com

Can Onion Help Your Hair Grow?

I LOVE ONIONS!  How bout you? Eat onions to help fight hair fall and induce hair growth!

Onions are high on sulfur content. That is why the juice of onions is capable of stimulating hair growth as sulfur helps in increasing blood circulation.

Sulfer also diminishes any kind of skin inflammation due to its antibacterial properties.

We Dare YOU!  Onion Juice for your Hair!

What to Eat on a Dairy, Gluten, and Grain-Free Lifestyle

Here is a List of What To Eat and What To Avoid   -   When Following A Dairy-Free, Gluten-Free and Grain-Free Paleo Diet Lifestyle

Foods You Can Enjoy

• Organic Protein Powders such as ‘Vega’ brand

• Organic Eggs

• Fish

• Vegetables such as Broccoli, Carrots, Onion, Spinach, Cucumbers, Celery, Cauliflower, Scallions, Mushrooms and Bell Peppers (No Beans, Corn or Potatoes)

• Fruits such as Apples, Avocados, Bananas, Cantaloupe, Grapes, Lemons, Oranges, Tomatoes, Strawberries and Grapefruit

• Fresh Herbs

• Healthy Oils such as Extra-Virgin Olive Oil, Avocado Oil, Walnut Oil, Macadamia Oil, Coconut Oil

• Unsalted Nuts such as Almonds, Brazil Nuts, Hazelnuts, Pecans and Walnuts (No Peanuts)

• Unsalted Seeds

• Salt-Free Spices

• Grass-Fed Beef

• Organic Turkey

• Organic Chicken

• Other Lean Organic Meats

• Stevia

• Herbal Teas

Foods to Avoid

• Dairy (Milk, yogurt, ice cream, butter, cheese, etc.)

• Grains (rice, oats, millet, corn, barley, rye, sorghum)

• Grain-like Seeds (quinoa, buckwheat, amaranth)

• Legumes

• Beans

• Potatoes

• Fatty Meats

• High-Salt Processed Foods such as Smoked Fish, Deli Meats

• Soda

• Fruit Juice

• Candy

• Honey

• Sugar

• Ketchup

• Olives

• Pickled Foods

• Salad Dressings and Packaged Condiments

• Miso

• Maple Sugar

• Date Sugar

• Foods Containing Vinegar

• Foods Containing Preservatives

• Foods Containing Artificial Colors or Flavorings

• Corn Syrup

• Popsicles

• Peanut Butter

• Soybeans

• Peanuts

• Peas

This is general information that is not intended to be medical advice and given for informational purposes only.

Enjoy our Beautiful Health Nutrition Guide!

Reference: http://thehealthyapple.com

Cleansing Elimination Diet: Your Easy Beautiful Health Guide

  Unlike most diets, the "elimination diet" serves a unique purpose other then strictly being a catalyst to losing extra weight. The goal of the elimination diet is to help any suffering from certain digestion issues, skin or hormone havoc, and other environmental + internal issues - and to determine if something you're eating could be contributing to the problem. It is also an option for  a seasonal cleanse.

By following an “Elimination Diet”, you may be able to identify foods that trigger certain symptoms including joint pain, acne breakouts, skin rashes, fatigue, headaches and more.  Let's get started.

Elimination Phase – First Two Weeks:

Before you begin, make a list or chart of all your symptoms, note their frequency, and rate their severity on a scale of 1 to 10. Note any other characteristics or associations with particular food intake, meal, etc.

It is important not to cheat on this Elimination Diet because any exposure can cause a reaction and your body will not be able to cleanse itself and prepare for the next stage of the diet where you identify any offender foods.

Items to stock in your pantry and fridge:

Use "organic" when possible.

• dark leafy greens (dandelion greens, kale, collards, chard, bok choy, mustard greens...)
• cabbage (all varieties)
• lettuce
• cucumbers
• ginger
• garlic
• onions
• yams
• winter squash
• broccoli
• cauliflower
• Brussels sprouts
• carrots
• celery
• avocados
• cranberries (fresh or frozen)
• blueberries
• cherries
• raspberries
• pears
• apples
• teff
• wild rice
• adzuki beans
• mung beans
• lentils
• sunflower seeds
• pumpkin seeds
• flax seeds
• hemp seeds
• pumpkin seed butter
• sunflower seed butter
• wakame and nori seaweeds
• wild salmon
• organic chicken
• organic ground turkey
• organic lamb

Eliminate the following food groups along with all food items which contain any of these foods.

1. Dairy (including milk, cheese, whey protein, kefir, yogurt, ice cream, frozen yogurt, etc.)
2. Gluten containing grains: wheat, rye, oats, barley, (couscous, pilaf, tabbouleh  etc.) and any foods containing these items (sauces, beer, ketchup and other condiments containing vinegar, some puddings, etc.)
3. Egg and foods containing egg
4. Soy products including miso, tofu, tempeh, soy sauce, tamari
5. Nuts and seeds
6. Shellfish
7. Corn and corn products including chips, tortillas, anything with high fructose corn syrup added
8. Sweeteners (with the exception of stevia), food additives, dyes, colors, etc.
9. Coffee, chocolate, caffeine containing herbal teas
10.  Alcohol

 READ ALL PACKAGED AND BOTTLED FOOD LABELS!!

After two weeks of elimination, rate your symptom chart once again and compare with your initial list.   Did you notice any changes in symptoms, their frequency or severity?  Any new symptoms?

As your body clears during this elimination process, you could have a temporary worsening of symptoms or even a new symptom. These may include headaches, brain fog, skin rash, changes in digestion and/or elimination, bloating, gas, fatigue. Mild symptoms are a common part of the clearing process so continue on, pay attention to adequate fluid intake and make sure you are getting enough protein to keep your blood sugar normalized.

Reintroduction-Challenge Phase:

1. Pick one of the eliminated foods. Consume one serving at breakfast, lunch and at dinner for only one day. Then remove that food from your diet once again. You will not be able to eat that food until you are completely finished adding back foods to your diet.
2. Wait for 3 days before introducing another food and carefully observe your symptoms. If you experience a return or worsening of symptoms that persists after three days, wait until it subsides before introducing another food.
3. Go through each food group as above, adding it in at each meal and then removing it again completely from your diet after the challenge day.
4. Continue to wait for 3 days (72 hours), monitoring and recording  your symptoms before adding in another food

Use your symptom chart to rate your symptom frequency and severity after each food introduction.  Have any symptoms returned or gotten worse after reintroducing a food? 

What can you eat on an Elimination Diet?

• Turkey, chicken, fish (wild salmon, tilapia, etc.) *organic/grass fed
• Unsweetened rice milk or fresh made almond milk
• Fresh fruits except citrus
• Vegetables: most vegetables with the exclusion of nightshade family
• Sweeteners: stevia
• Herbs, Spices: sea salt, pepper, fresh herbs
• Olive oil, raw virgin coconut oil

For A More Extensive Program:

• If you would like to do a more extensive Elimination Diet, you can extend the avoidance list to include nightshade family vegetables (potatoes, tomatoes, eggplant, peppers), citrus, beef, chicken, pork, beans, and coffee. You can also eliminate any foods that you “crave” or foods you choose to eat on a very frequent basis. We often choose to eat foods we are actually sensitive to. These foods can stimulate our adrenal system and give us a temporary energy boost.

• You can undertake a seasonal cleanse along with the Elimination Diet, especially timely in the Spring or Fall. This  can aid with the elimination of inflammatory byproducts  and help support your body’s detoxification process.

Important Information: This diet is not intended to diagnose or treat any specific illness and is intended for healthy individuals. If you have a significant health issue, you are advised to consult your health care provider and undertake this program under supervision. The elimination diet involves the temporary removal of significant sources of protein and other nutrients, which in compromised individuals, may not be advised without ensuring that vital nutrients are preserved in the diet in other forms

72% of Women Are Effected by Hair Loss Due to Iron Deficiencies

The most common form of anaemia is iron deficiency anaemia. Women are particularly susceptible to iron deficiency due to the regular loss of iron rich blood during menstruation. Iron deficiency is believed to be a relatively common precursor to female hair loss, in fact, 72% of women with hair loss have an iron deficiency.

Symptoms: Rapid hair loss, weight loss, pale appearance, spoon shaped nails, depression, change of hair color to a lighter shade, excessive dryness of hair.

There are many reasons that women Anaemia is commonly caused by a lack of iron, which is one of the most important minerals for your hair. Iron also optimizes energy levels, nourishes your skin and keeps your heart healthy - an all-round essential for your general fitness and well-being.

IRON DEFICIENCY ANAEMIA

Iron deficiency anaemia is caused by low numbers of red blood cells (haemoglobin). It usually occurs if your diet lacks iron-rich foods, or you aren’t absorbing it correctly. However, loss of blood, illness and pregnancy can also be causes of anaemia. A large proportion of women who come into our trichological clinics for hair loss treatment have some degree of anaemia.

 THE BEST DIETARY SOURCES OF IRON ARE RED MEATS

If you’re losing your hair, or notice it isn’t growing at the rate or to the length it used to, we suggest you have your doctor test your iron levels, as both of these can be symptoms of anaemia. Iron levels should be analysed by checking the following blood levels.

It’s important to follow the dosage, as high iron levels can also be dangerous and taking more than prescribed will not lead to a faster result. You may also want to ask your doctor to suggest changes to your diet. The most beneficial treatment for anaemia is when you receive iron both through good nutrition and the correct supplement.

FERRITIN:  STORED IRON

Ferritin is a stored iron that helps to produce hair cell protein. It’s found in every cell in your body and is essential for healthy hair.

WHY IS FERRITIN IMPORTANT?

Ferritin is stored iron, so first and foremost good levels are important in the prevention of anaemia. Correct ferritin levels also maximize your hair’s ‘anagen’ or ‘growing’ phase and encourage your hairs to grow to their full length. When you aren’t getting enough iron through your diet, your body takes ferritin stored in non-essential tissue, like your hair bulb, and gives it to essential tissue, such as your heart.

Because your hair bulb is where all your hair cells are produced, this leeching of ferritin can cause your hair to shed before it reaches its maximum length. This can even occur if your haemoglobin level is normal. Ferritin can also be too high, and cause a condition known as haemocromatosis, where your body produces excess iron which can affect your liver and heart.

TESTING FERRITIN LEVELS

Ferritin levels are not always tested, even when your iron levels are tested. If you notice excessive hair loss, ask your doctor to check them. However, it’s important to note that optimum ferritin levels for your hair are higher than those considered acceptable for your body. Again, this is down to your hair being a non-essential tissue.

At Kasia Organic Salon we often recommend taking ErythroPro by Premier Research Labs.

 ErythroPro Key Benefits:

• Highly bio-available, natural-source iron; does not promote free radical production such as inorganic (rock) forms of iron (i.e. ferrous Fumarate).
• Designed to help rapidly restore iron levels and support overall mineral metabolism.
• Provides key blood factors; elegant natural sources of folic acid, vitamin B12, copper, iodine and more.
• Natural-source iron does not accelerate aging in the brain or the neurological system (ferrous fumarate and other non-living source forms of iron can stress immunity, cause constipation and are difficult to absorb)
• Can be used in pregnancy without creating an upset stomach, nausea or morning sickness

It can take as long as 6 months to increase ferritin levels, but don’t despair or become impatient. As your levels improve, your hair will benefit immensely.

FOODS RICH IN IRON

• Red meat
• Liver
• Kidneys
• Lentils
• Spinach
• Raw peaches
• Prunes
• Prune juice
• Raw or dried apricots
• Broccoli tops
• Potato skins
• Almonds
• Walnuts
• Parsley
• Treacle (molasses)
• Beetroot

Reference Article :  Phillip Kinglsey

Awareness of Xenoestrogens & the Key to Hormone Metabolism for Beautiful Health

 The following is a topic very important  to me - and I am passionate to share with you- Informed Beauty.... it's a long one, but worth it!   

As a "hair and skin expert," I look at my clients as a whole person from their hair style or hair color that is desired, to what may be some of the underlying reasons there are external challenges such as acne  or hair loss.    We work with our guest's "comprehensive beauty," including overall nutritional, emotional, physical, and hormonal health  and  how it effects the hair and skin.

When I first started on the "organic beauty" path I spent multiple weekends with well respected functional medicine expert Dr. Bob Rakowski.  He would state that just living on earth we are at risk for toxic estrogen exposure and are swimming in a sea of estrogens.  I couldnt help but connect the dots back to the beauty industry - filled with chemicals.

Fact:  30 percent of the cancers that affect the sex organs (breast, prostate, ovarian), but the cause of the remaining 70 percent is likely due to chemical estrogen exposure and problems with metabolism due to diet and a sedentary lifestyle. The solution is to live a lifestyle that both detoxifies and minimizes exposure to chemical estrogens.

Estrogen Dominance – Symptoms, Causes, and What to do About It

Estrogen dominance is becoming one of the more common hormone imbalances today among both men and women. Estrogen dominance occurs when the ratio of estrogen to progesterone sways too much one way or another.

Estrogen dominance can often times be easily identified. 

-Women have a disproportionate amount of fat storage on the lower body and around the waist line. -Men with high estrogen store fat around the breasts, back of their arms and legs. -Children also have high levels of exposure to chemical estrogens.

Chemical, and/or xeno-estrogens are un-avoidalbe.  There are some 70,000 registered chemicals having hormonal effects, in addition to being carcinogenic. The synergistic effects of exposure are well documented, but largely unknown. These substances can increase the estrogen load in the body over time and are difficult to detoxify through the liver.

This article is a guest post by  Charles Poliquin -  telling you why and how you can change your lifestyle in the following ten ways for estrogen health:

1)    Improve Gastrointestinal Health 2)    Improve Diet 3)    Decrease Body Fat 4)    Use Phytoestrogens To ImproveEstrogen Detoxification 5)    Stop Testosterone From Turning into Estrogen 6)    Improve Estrogen Metabolism 7)    Ensure Complete Elimination 8)    Supplement With Essential Nutrients 9)    Watch What You Drink

10)    Limit Chemical Estrogen Exposure

Estrogen: The Basics

Estrogen is a hormone that is produced primarily in the ovaries in women and in the testes in men. For men, it plays an important role in sperm production and bone maintenance. Estrogen is also produced by other tissues in both men and women, including fat and the brain.The amount of estrogen needed by men to support these functions is very small, and men tend to have excess estrogen in their systems for two reasons.

First, an enzyme called aromatase that is found in tissues throughout the body will turn testosterone into estrogen. Aromatase is found in body fat meaning that men with more fat will produce more aromatase and therefore have higher estrogen levels and lower testosterone. The good news is you can block aromatase by eating or supplementing with nutrients that do this naturally. There are also drugs that inhibit aromatase that are used to prevent breast and prostate cancer, but it’s best to take the natural route without consuming synthetic drugs.

Secondly, men have excess estrogen because of the chemical estrogens in the environment, such as BPA and phthalates. BPA is a petroleum based chemical that mimics estrogen i

n the body and studies have shown that it affects endocrine response in the body in humans and animals.

How Estrogen Is Detoxified By The Liver

Estrogen is metabolized by the liver. The liver converts excess estrogens into compounds that can be excreted by the body. The catch is there are three pathways through which estrogen can be metabolized. One is a “toxic” pathway that is linked to cancer development, the second is unfavorable for health, and the third is more benign and preferable.If your body can convert estrogens along what is called the 2-hydroxy pathway it will be healthier

and you’ll decrease your cancer risk, whereas if your body converts along the 16-alpha-hydroxy pathway it will be at greater risk of cancer. Just remember that  the C-2 pathway is healthier and the C-16 pathway is toxic. The other unfavorable pathway is the C-4 pathway, which should also be avoided. The solution is to nutritionally support conversion of estrogen along the C-2 pathway, which can be initiated by ensuring you have a healthy gut.

1)    Improve Gastrointestinal Health

Poor gastrointestinal health can inhibit excretion of unwanted estrogen from the

body and promote its reabsorption. A healthy gut with dietary fiber in the form lignan, such as flaxseeds, can bind to estrogen in the digestive tract so that it will be excreted from the body.   When the estrogen breaks free in the large intestine, it re-enters circulation and is not removed from the body. This is a bad situation.

The solution is to eat adequate fiber (broccoli is great for this) and include lignans in the diet, including flax, cruciferous veggies, and leafy greens.  A probiotic is essential because it will increase the “good bacteria” in the gut and support neurotransmitter function.

2)    Improve Diet With Low Carb, High-Protein, Omega-3 Fats

 A diet that is low in simple carbs and high in vegetable carb sources will help you detoxify estrogens and provide adequate fiber. To avoid excess estrogen, you need to manage insulin because it doing so is better for body composition, and persistently high insulin produces a poor endocrine profile that can inhibit estrogen detoxification.

Getting your carbs from vegetable and fruit sources will provide the lignans and fiber needed for gut health and increase antioxidant levels, which can abolish free radicals that produced by estrogen that goes down the C-16 pathway. Omega-3 fats, which are found in fish, have been shown to promote the C-2 pathway over the 16 pathway, particularly EPA omega-3 fatty acids. On the flip side, diets low in omega-3s have resulted in estrogen being metabolized primarily through the C-16 pathway. I’ve written a lot about omega-3s so I won’t go into detail here, but supplementation with a high concentration of EPA and DHA fish oil daily is recommended for estrogen metabolism.

A high protein diet will produce a better body composition for most people. Plus, low protein diets have been shown to decrease activity of something called cytochrome P450 that detoxifies estrogen. The amino acids lysine and threonine have been shown to support liver function and since estrogen is metabolized by the liver, it is thought that these proteins can help get rid of estrogen from the body. Lysine and threonine are found in meat, fish, beans, eggs, and some seeds (sesame, fenugreek). Sesame seeds also provide fiber and fenugreek helps lower the insulin response to carbs, making both good additions to your diet.

3)    Decrease Body Fat

The more fat you have, the more estrogen you’ll have because fat tissue increases levels of the aromatase enzyme that turns testosterone to estrogen. Decreasing body fat and building lean mass are key to cancer prevention and estrogen detox.

4)    Use Phytoestrogens To Promote the C-2 Pathway

Include foods with phytoestrogens in your diet because they will take natural and chemical estrogens out of play in the body. Phytoestrogens are plant-based compounds that can bind to

estrogen receptors, but they have about 1/1000th of the effect on the body as real or chemical estrogen. When phytoestrogens bind to estrogen receptors they basically take up the parking sport of the true estrogen, and keep it from exerting its effect.

Lignans and isoflavones are the main phytoestrogens, and in addition to binding with estrogen receptors, they can increase SHBG levels (protects the body by binding to estrogen), decrease aromatase (prevents testosterone turning into estrogen), and shift metabolism of estrogen away from the C-16 pathway to the C-2 pathway (the safer pathway).

The best phytoestrogens to include in the diet are flax, sesame, leafy greens, kudzu, alfalfa, clover, licorice root, and legumes. Greens, flax, and sesame can be easily added to the diet, and the others can be supplemented to support estrogen detoxification.

5)    Block Aromatase and Stop Testosterone From Turning into Estrogen

Blocking aromatase is key for getting rid of estrogen because it plays the main role in producing estrogen in men. If aromatase is present, there are two chances for estrogen to be produced in the body. First, the hormone androstenedione will be turned into testosterone unless aromatase is present in which case it will be turned into estrogen. Then, aromatase will turn testosterone into estrogen as well.

Nutrients that have a proven effect on aromatase include selenium, melatonin, zinc, green tea, and citrus flavonones—substances found in orange and grapefruit rinds along with tomato skins. You can include these in your diet and take a supplement for best results.

We know aromatase inhibitors work because there are numerous studies demonstrating their influence, and one of the most illuminating is a review that found that men who took a combination of zinc, folic acid, acetyl-l-carnitine, and had adequate omega-3s improved fertility and sexual health. Flax and lignans were also part of the diet. This study tells us that estrogen detox is not a simple endeavor. Rather, it’s a lifestyle that includes the ideal diet with additional nutrient supplementation to inhibit aromatase, boost SHBG, and reduce the ratio of estrogen that goes down the C-16 pathway in favor of the C-2 pathway.

6)    Improve Estrogen Metabolism By Promoting the C-2 Pathway

Promoting the C-2 pathway of estrogen metabolism is probably the most important thing you can do to prevent cancer. The first step of estrogen elimination is for enzymes to initiate metabolism by joining the estrogen molecule. This will happen at either the 2-carbon position or the 16-carbon position of the molecule, which determines the pathway the estrogen will head down.

The C-2 pathway produces very weak estrogenic activity and is termed “good” estrogen. In contrast, the C-16 pathway produces robust estrogenic activity and promotes tissue damage that leads to cancer. There’s also a C-4 pathway, that is not good, but its role is small and for simplicity sake you only need to know that you want to avoid it as well.

In one large scale study of premenopausal women, those who metabolized estrogen predominantly via the C-2 pathway were 40 percent less likely to develop breast cancer during the five-year study.

Key nutrients for supporting the C-2 pathway are EPA fish oils, phytoestrogens, and of special importance, B vitamins and a substance called DIM. The B vitamins, particularly B6, B12, and folic acid promote the C-2 pathway. B6 is also known to decrease gene activity once estrogen is bound to a receptor, meaning this vitamin can inhibit cell damage and cancer development.

DIM is a compound found in cruciferous vegetables such as broccoli and cauliflower. It is often taken in supplement form because you would need to eat large quantities of these vegetables daily in order to provide sufficient DIM to have an effect on estrogen elimination.

7)    Ensure Complete Elimination of Estrogen 

Once you shift your estrogen elimination to the C-2 pathway you have to make sure it gets excreted from the body. Two things can happen along the way out that cause big problems. First, estrogen that is heading down the C-2 pathway can be easily turned into something called quinones, which are “highly reactive” and can damage DNA and cause cancer.

As estrogen is heading out of the intestine, it needs to be bound to glucuronic acid, but there is a “bad” intestinal bacteria that contains an enzyme that breaks estrogen apart from the glucuronic acid.  This is the second place estrogen detoxification can go wrong. When the “bad” bacteria, called glucouronidase, uncouples the bond between estrogen and glucuronic acid, estrogen re-enters circulation, effectively raising estrogen levels in the body and damaging tissue. To avoid this, you need a healthy gut as mentioned in #1, which you can get by taking a probiotic, and eating lots of fiber and lignans.

8)    Supplement With Essential Nutrients 

To review, the essential nutrients to help detoxify estrogen are the B vitamins, zinc, omega-3 fish oils, DIM (nutrient found in cruciferous vegetables), green tea, magnesium, selenium, and melatonin. The only nutrient I haven’t already mentioned is vitamin E, which is a potent antioxidant.

Magnesium plays a role in methylation, or that final phase of estrogen excretion mentioned in #7.  I call your attention to it here because almost everyone needs to supplement with magnesium because people are chronically deficient. Athletes and strength trainees are especially susceptible to low magnesium because this nutrient plays a role in muscle contractions. Low vitamin E is associated with elevated estrogen and it has been shown to inhibit the growth of breast and prostate cancer cells.

9)    Watch What You Drink  

Eliminate all alcohol besides certain red wine. Sardinian and Spanish wines are rich in antioxidants that help remove estrogens. Other good choices are Pinot and Merlot. Alcohol increases estrogen levels in men and women, and it has been shown to decrease testosterone as well. Even moderate alcohol consumption (other than Sardinian, Spanish and certain French wines) has been shown to increase the risk of prostate and breast cancer.

10)    Limit Chemical Estrogen Exposure 

Avoiding chemical estrogens is one of the most important strategies for preventing cancer and protecting yourself. If you were able to have no contact with chemical estrogens, and you had good nutrition, a lean body composition, and a large proportion of muscle mass, it is very unlikely you’d have excess estrogen or be at risk of cancer. But, chemical estrogens are everywhere. It is only recently that the mainstream medical community has started to seriously consider the connection between cancer and the toxic environment the industry has created with the lax regulation of toxic estrogenic chemicals.

There is even a movement in public health advocacy that government regulatory bodies and chemical companies need to take action to reduce environmental toxins. Although there is an awareness that the responsibility of reducing cancer risk shouldn’t be on the individual because we cannot completely avoid contact with chemical estrogens, the reality is that you have to take responsibility for eliminating estrogen from your body and the bodies of your loved ones.

List of Xenoestrogens

• Organ chlorines, are one of the largest sources. They are used in pesticides, dry cleaning, bleaching of feminine-hygiene products and the manufacture of plastics.
• Bisphenol-A, a breakdown of polycarbonate, is used in many plastic bottles. It’s found in the lining of many food cans and juice containers.
• Avoid heated plastics, plastic lined items and Styrofoam (microwave, oven, sun), as the polycarbonate escapes
• Use glass, ceramics or steel to store/consume foods and liquids.
• Choose organic produce. Always go organic with thin skinned fruits and vegetables.
• Buy hormone-free animal products (eggs, poultry, meats, dairy). To avoid xenoestrogen injections, supplements, bovine growth hormone.
• A common food preservative in processed foods (BHS: butylated hydroxyanisole).
• Avoid non-organic coffee and tea.
• Use reverse-osmosis filter water or purchase your own filter (drinking and bathing).
• Many creams and cosmetics contain parabens and stearal konium chloride. Choose natural brands (preservatives made with minerals or grapefruit seed extract).
• Most skin lotions, creams, soaps, shampoo, cosmetics use parabens and phenoxyethanol as a preservative. Substances are 100% absorbed into the body. Go natural or organic.
• Phthalates are commonly found in baby lotions and powders.
• Sunscreen can contain benzophenone-3, homosalate, 4-methyl-benzylidene camphor, octal-methoxycinnamate, octal-dimethyl-PABA. Go organic.
• Many perfumes, deodorizers, air fresheners have artificial scents and contain phthalates.
• Most perfumes are petrochemically based.
• Nail polish and removers contain harsh chemicals.
• The birth control pill contains high concentration of synthetic estrogen. Choose a condom or diaphragm gels without surfactants. Use a condom without spermicidal.
• Hormone replacement therapy (contains synthetic estrogens) - opt for paraben-free progesterone cream.
• Research ingredients in your pharmaceuticals.
• Dryer sheets, fabric softeners and detergents put petrochemicals right on your skin. Use laundry detergent with less chemicals or use white vinegar and baking soda.
• Be aware of noxious gas that comes from copiers and printers, carpets, fiberboards, new carpets.

Guidelines to minimize your personal exposure to xenoestrogens:

• Choose chlorine-free products and unbleached paper products.
• Avoid all pesticides, herbicides, and fungicides.
• Use filtered water to drink and bathe in to avoid chlorine.
• Whenever possible, choose organic foods.
• Buy hormone free meats and dairy products to avoid hormones and pesticides.
• Use chlorine free tampons, menstrual pads, toilet paper, paper towel, coffee filters, etc.
• Reduce the use of plastics whenever possible.
• Do not microwave food in plastic containers.
• Avoid the use of plastic wrap to cover food for storing or microwaving.
• Use glass or ceramics whenever possible to store food.
• Do not leave plastic containers, especially your drinking water, in the sun.
• If a plastic water container has heated up significantly, throw it away - do not drink the water.
• Don't refill plastic water bottles.
• Avoid freezing water in plastic bottles to drink later.
• Buy food grown locally and in season, organic if possible.
• Peel non-organic fruits and vegetables.
• Use chemical free, biodegradable laundry and household cleaning products whenever possible.
• Use chemical free soaps and toothpastes.
• Avoid creams and cosmetics that have toxic chemicals and estrogenic ingredients such as parabens and stearal konium chloride.
• Minimize your exposure to nail polish and nail polish removers.
• Use naturally based fragrances, such as essential oils.
• Read the labels on condoms and diaphragm gels.
• Minimize X-rays whenever possible.
• Be aware of noxious gas such as from copiers and printers, carpets, fiberboards, and at the gas pump.

References:

Linda Beadle Estrogen Article Knower, K., To, S., et al. Melatonin Suppresses Aromatase Expression and activity in Brest Cancer Associated Fibroblasts.Breast Cancer Research Treatment. January 2012. Published Ahead of Print. Gao, R., Zhao, L., et al. Methylseleninic Acid is a Novel suppressor of Aromatase Expression. Journal of Endocrinology. 2012. 212(2), 199-205.

Heudel, P., Tredan, O., et al. Antihormonal Therapy in Breast Cancer and mTor Inhibitors.Bulletin du Cancer. 2011. 98(12), 1431-1437.

Simpson, E. Sources of Estrogen and Their Importance. Journal of Steroid Biochemistry and Molecular Biology. 2003. 86(3-5), 225-230.

Zahayi, A., Perel, M. The Information Encoded by the Sex Steroid Hormones Testosterone and Estrogen: a Hypothesis. Journal of Theoretical Biology. 2011. 280(1), 146-149.

Cutolo, M., Sulli, A., et al. Estrogen Metabolism and Autoimmunity. Autoimmune Reviews. December 2011. Published Ahead of Print.

Ye, L., Chan, F., et al.The Citrus Flavonone Hesperetin Inhibits Growth of Aromatase-Expressing MCF-7 Tumor in Ovariectomized Athymic Mice.Journal of Nutritional Biochemistry. December 2011. Published Ahead of Print.

Mousa, N., Eiada, R., et al. The Effect of Acute Aromatase Inhibition on Breast Parenchymal Enhancement in Magnetic Resonance Imaging: A Prospective Pilot Clinical Trial. Menopause. January 2012. Published Ahead of Print.

Teas, J., Cunningham, J., et al. Urinary Estrogen

Medical Disclaimer: This information is for educational purposes only. It is not intended to replace the advice of a licensed medical doctor. Kasia does not diagnose, treat, cure, or prevent any disease. If you have or suspect a mental or physical health condition, please see your healthcare provider.