First off, why all the bundles?
If you’re a regular Wholesome Story customer, then you may have noticed we recently made bundles….lots and lots of bundles.
Bundles are a way to help our customers know what products can be used together and for what purposes.
Whether you call them stacks or bundles, it’s no secret that most supplement lovers take more than one product at a time. But, not all combinations are safe or effective.
We want to give our loyal customers a way to safely combine more than one product for improved support and peace of mind.
Are Bundles Safe Though?
Not always, no.
There can be safety concerns in taking several supplement products at once. Since we believe that supplements are powerful, effective tools to promote health, we must also acknowledge that they are powerful enough to cause issues when used inappropriately.
Some brands do sell inappropriate, and possibly unsafe, bundle combinations. Let’s take a peek at an example.
For example, we found a fertility bundle from a popular company (who shall remain unnamed, but we will note that they’re hot pink and into birds). At first glance, it looked like a great stack. It’s got a tea, a supplement, and some cute, little lozenges. But, is it safe? Maybe not...
What’s not safe about it?
There are certain vitamins and minerals that are unhealthy to take too much of, and many supplement companies don’t pay a lot of attention to this.
Case in point, the bundle in question contains a LOT of folate:
1200 mcg folate = max serving in the fertility sweets, per package instructions
800 mcg folate = amount provided by this bundle’s fertility supplement
2000 mcg/day = daily intake from bundle
According to the Institutes of Health, approximately 1000 mcg is the max amount of folate that someone should consume daily. 1
So, if you were to take everything in this bundle according to package directions, you’d be getting twice the daily recommended max amount of folate.
But, you still need to account for food, and for this demographic, probably a prenatal. Let’s add those in too.
455 mcg folate = average daily folate intake from food 2
600 mcg/day = average daily folate included in most prenatal vitamins
3055 mcg/day = Fertility Sweets + Fertility Supplement + Food + Prenatal
This is over three times the Tolerable Upper Intake Level (UL) of 1000 mcg/day. Yikes!
Are Wholesome Story Bundles Safe?
We work very hard to ensure that our bundles are safe for most people. They don’t contain potentially harmful amounts of any nutrients, or any nutrient/herb combinations that could cause issues. Hooray!
For example, let’s compare the bundle above to one of our own fertility bundles, the Basic Baby-Making Bundle, which includes our Mama-To-Be Fertility Support Tea, our Prenatal & Postnatal AM/PM, and our Women’s Probiotic & Postbiotic.
Not only does our bundle provide an appropriate dose of folate, at 600 mcg/day, but it provides nutritional, herbal, and microbiological support for a whole-body fertility support experience. (We think this is a lot better than just throwing B vitamins at the issue and hoping for the best.)
How do you ensure safety?
Dietitian-Created
Not everyone is qualified to create supplement bundles. To ensure that we’re making safe recommendations, only qualified professionals with education and experience in healthcare and herbal supplements, can create Wholesome Story bundles.
While many companies sell bundles, not all brands create bundles that have been vetted by a healthcare professional. Wholesome Story has done this.
Every bundle is curated and/or vetted by a registered dietitian. From start to finish, we put safety first.
We Don’t Exceed ULs
We make sure not to bundle supplements that exceed Tolerable Upper Intake Levels (UL) when combined. (Remember a UL is the max safe dose according to the Institutes of Health.)
Many vitamins and minerals have UL’s:
Fat-soluble Vitamins: 3
Water Soluble Vitamins: 3
Minerals: 4
When you’re trying to figure out if you should take two supplements together, you should check to make sure that when you combine them, the total amount doesn’t exceed the UL for any applicable nutrients. If there is no UL for a nutrient in question, then don’t worry about it.
You can find tables with the UL for vitamins and minerals here and here, respectively.
But, if you’re not a fan of math, and/or you don’t trust yourself to bundle supplements safely, you can choose from our pre-bundled options at WholesomeStory.com.
You’re welcome, friends!
Combinations that work
How do you decide what products to bundle together?
The goal of our bundle combinations is to provide a more comprehensive support system than can be gotten from a single product or type of product.
It can be super intimidating to try and find a group of products that work well together. We made effective bundles to help save you some time and effort.
Take a peek at our Chill Out Bundle, which provides a multi-pronged support system for helping your body to find the relaxation it needs. Our Women’s Daily AM/PM Multivitamin provides nourishment from vitamins, minerals, and carefully chosen herbs, our Myo & D-chiro Inositol supports hormone balance, our Ashwagandha supports healthy cortisol levels (cortisol is commonly referred to as the “stress-hormone”), and our Delicious Spiced Dandelion Tea provides soothing, digestive and detoxification support to keep things clean and running smoothly.
We apply this whole-body, multi-system approach to all of our bundles.
Some More Examples:
Our Immune Support Bundle offers NAC for powerful antioxidant support, DIM & Magnesium/B6/Zinc for an immune system boost, and Tummy Time Digestion Support Tea packed with traditional herbs to support the immune system’s best friend, your gut.
Our PMS Bundle contains our Women’s Daily AM/PM Multivitamin with 100% of essential vitamins + turmeric extract to nourish your lady bits and help reduce cramps, Myo & D-Chiro Inositol for supporting overall hormone balance, Vitex for PMS symptoms like mood swings, irritability, and breast pain, and of course, Tummy Time Digestion Support Tea for bloating and soothing PMS-associated gut discomfort.
Our Gut Health Bundle has our Women’s Daily AM/PM Multivitamin to nourish the gut with 100% of essential vitamins, our Women’s Probiotic & Postbiotic to encourage a healthy microbiome, Spearmint capsules to support digestion and reduce bloating, Tummy Time Digestion Support Tea that’s full of soothing herbs to comfort tired gut tissues, and Delicious Spiced Dandelion Tea to support digestion and encourage detoxification.
As you can see, we’re all about supporting the body, not over-selling you on trendy ingredients.
Summary
Not all supplement bundles are safe or effective, but at Wholesome Story, we work very hard to ensure that our bundles are. We want our customers to experience the benefits of safely stacked products that play well together and provide support from more than one angle.
All of our bundles are dietitian-created and/or approved, so you can have peace of mind that a healthcare professional has signed off.
Of course, you should always check with your own healthcare provider to make sure that any supplement or bundle you take is right for your unique body and situation. Just because a qualified expert has approved it for general use does not mean that it’s a good choice for you, specifically.
If you want more information about how to safely choose supplements for yourself, you can check out our blog post How to Buy Supplements - 10 Tips to Help You Get High-Quality, Safe Products that Are Right for Your Body.
Happy supplementing to you all!
Questions
Find us on Facebook, Instagram, Pinterest, and TikTok! Are our teas as delicious and nourishing as we hope? Do you have questions about them? Let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to.
If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Smelly Supplements: A Sign of Quality?
Encountering a Stinky Supplement
We’ve all been there, you get a new supplement with potential benefits that you’re really excited about. The bottle is shiny, beautiful, and enticing. You eagerly screw off the cap, remove the seal, and pull out the cotton wad...only to be greeted by a smell that can only be described as distinctly unpleasant.
Gif # 1
Many vitamins, minerals, and other supplement ingredients have inherently strong smells, bitter flavors, and/or astringent qualities.
Why, oh why do so many of the healthiest things in life smell and taste horrible? From seafood like fish and seaweed to cruciferous vegetables like broccoli and cabbage to fermented foods like sauerkraut and kimchi, some of the best things in life come in some of the stinkiest packages, and supplements are no exception.
Doesn’t the Smell Indicate Spoilage Though?
Not necessarily. Just like the foods mentioned above, some supplements are just naturally repugnant.
B Vitamins and Omega-3 Oils (two of the most important nutrient categories for maintaining good health) are notorious for their sulfur-like smells that lead people to describe them as fishy or urine-esque.
Then, Can’t You Do Something About the Taste and Smell?
Yes. Technically, we could mask these smells for you by altering our formulas to contain synthetic fillers and coatings that reduce the smell and taste, but we like to keep things healthy and au naturel, as Mother Nature intended.
Gif # 2
Besides, taste and smell subjectivity are part of the experience. Just as one person may enjoy the taste and smell of fish while another person finds it repulsive, supplement formulations can impart their own unique and polarizing smell and flavor profiles.
Unlike a fish dinner, however, supplements can be swallowed in a couple of gulps, and the experience, whether enjoyable or unpleasant, is over in a moment. Thank gawd. (The brevity of the experience is key to remember when you dislike the smell or flavor of your supplements.)
Gif # 3
In contrast, the benefits of said supplements may be far-reaching and they certainly extend far beyond the initial process of swallowing them.
AND the potential risks of many of the fillers, coatings, colorings, and flavorings that we at Wholesome Story avoid, can have far-reaching effects too.
I’m a Sensitive Person…Why Should I Take Stinky Pills?
As we’ve established, since dietary supplements are usually made from isolated, health-promoting components, many of them have a malodorous quality that people can find off-putting. They’re full of concentrated goodness…and sometimes goodness is stinky.
The smell and taste of high-quality supplements are big reasons why more people don’t use them. And, for those that “don’t need them anyway,” this choice makes sense. Getting your nutrients from your food is what Nature intended anyway.
But, what if you feel you need supplements?
Many of us struggle to meet our needs through diet alone, and we like to use supplements to bridge the gap. This choice makes total sense, given the depleted state of our soils and the low nutrition quality in many of our most popular foods.
Nutritional supplements offer a quick, easy way to help ensure we’re getting the nutrients we need to live our healthiest lives.
Common Stinkers
Let’s take a peek at some of the most notorious stinkers in the supplement world:
NAC/Glutathione
Infamously sulfury in both smell and taste, this popular dietary supplement doth stinks.
Foods that are high in NAC include plants in the allium family, such as onions, garlic, leeks, etc. Some of the stink associated with these plant foods can be attributed to their high NAC content…so when you isolate that stinky, wonderful substance, you get an incredibly powerful supplement with an incredibly powerful odor. Go figure. 1
Gif # 4
B Vitamins
Ah B vitamins, can’t live without them, but they can tend to smell and taste pretty bad. 2
In a study examining which vitamins had the best and worst flavor profiles, Vitamins B1 and B2 ranked as the most bitter and unpleasant. 3
Gif # 5
Omega-3s (including DHA and EPA)
Even vegan omega-3s sourced from algae smell like fish. This is because fish get their smell from the algae they eat, and the algae gets its smell from its high content of omega-3 fatty acids.
This is why omega-3-containing supplements often have a low-tide quality when you smell them. Best to hold your breath and swallow quickly!
Gif # 6
Vitamin E
This unassuming vitamin is thankfully one that we need in very small amounts. Because, if we needed lots of it, we’d all be deficient in it, thanks to its less-than-lovely taste and smell.
In one study, scientists working with Vitamin E even described it as “repulsive.” 3 Mmm, yumm.
Gif # 7
Minerals
Minerals are metal, so they taste metallic…which a lot of people really hate.
Mineral supplements have been almost universally described as “bitter” and we agree. Not a great flavoring additive. 3
Gif # 8
Natural Aroma and Flavor as a Sign of Quality
Many high-quality nutritional supplements have odd smells, which we know. And, to be perfectly honest, this is often a sign of quality.
Quality supplements don’t have tons of fillers, flavorings, colors, and other additives. A few additional ingredients are typically necessary to ensure manufacturing runs smoothly, but excessive amounts of harmful chemicals, such as synthetic dyes and flavorings, are red flags.
At Wholesome Story, we pride ourselves on using as few extra ingredients as possible.
Quality and purity are essential to our formulations.
Help! I NEED It to Smell Better.
So, you’re convinced that additives aren’t the way to improve your supplement experience and you’re looking for other ways to make your supplements taste and smell better.
We’ve got you covered!
Here are some tips to reduce the smell of your supplements:
Final Thoughts
For many people, the smell and taste of certain supplements can be pretty off-putting. Because of this, many companies use an array of artificial chemicals to mask the smells and flavors that people find unpleasant. But, these additives aren’t usually healthy, and many of them can also inhibit the positive effects of the supplements they’re added to.
A food-first approach to wellness and nutrition is a great start, but for many people, food just can’t take care of all their needs.
Wholesome Story is committed to providing clean, safe, effective supplements that are as natural and bioavailable as possible. Our commitment to cleanliness and opposition to synthetic chemicals means that our products often smell more “natural” than other brands. This is a sign of quality, and not something to sniff at. (Pun intended.)
We hope that the tips and tricks we’ve provided above can help you enjoy your supplements without having to compromise on health and cleanliness.
Questions
What is your favorite “stinky” supplement product? What fillers and additives are you most concerned about? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
1. Šalamon Š, Kramar B, Marolt TP, Poljšak B, Milisav I. Medical and Dietary Uses of N-Acetylcysteine. Antioxidants. 2019;8(5):111. doi:https://doi.org/10.3390/antiox8050111
2. Nowfoods.com. Published 2023. Accessed November 30, 2023. https://www.nowfoods.com/healthy-living/FAQs/vitamin-b-faqs3. Delompré T, Guichard E, Briand L, Salles C. Taste Perception of Nutrients Found in Nutritional Supplements: A Review. Nutrients. 2019;11(9):2050. doi:https://doi.org/10.3390/nu11092050
4. All gifs obtained from Gify.com; links for each gif are posted below the respective image.
Happy fall, y’all! It’s time for our annual fall recipe drop, and the staff here at Wholesome Story have some delicious Autumn goodness to share with you.
Whether you’re cooking for a holiday gathering or just an evening at home, we’re sure these recipes will bring you some warmth, aroma, and amazing flavor. Happy cooking!
Junghwa’s Roasted Brussel Sprouts (Or Any Other Veg)
Our founder and CEO, Junghwa loves her veggies! She chose to share an easy, healthy, and delicious roasted brussel sprouts recipe that’s perfect for Thanksgiving dinner with the family.
If you don’t care for tiny cabbages, you can easily substitute just about any other vegetable for the brussel sprouts. Just be aware that the baking times can vary for different kinds of veg, so if you do substitute, keep that in mind.
Photo 1
Ingredients:
Instructions:
Easy and yummy 🥰
Shinai’s Chicken Noodle Soup
Shinai, our Project Manager, shared her amazing chicken soup recipe. Shinai says this about her recipe, “This homemade chicken noodle soup is the perfect cozy fall and winter meal that will warm up your body and soul!” Those of us who’ve been fortunate enough to try it agree with her assessment. You can’t go wrong with this recipe!
Photo 2
Ingredients:
Instructions:
Sebastian’s Ajiaco Cundiboyacense (A creamy chicken and potato stew)
Sebastian, our Operations Manager, calls Colombia home. He has offered a recipe to add some much-needed flair and warmth to your life on a cold, gray day. ¡Qué rico!
Photo 3
Ingredients:
Optional garnishes & sides:
Instructions:
Isul’s Colombian Buñuelos (A savory, cheesy donut/fritter)
Isul, our Customer Service Manager, also hails from the beautiful country of Colombia. Her buñuelos recipe is the perfect cold weather treat to serve alongside soup, hot cocoa, tea, or coffee.
Photo 4
Ingredients:
Instructions:
Eiko’s Takikomi Gohan (Japanese Autumn Mixed Rice)
Nothing says warmth and comfort more than family recipes tied to precious memories. Eiko, our Illustrator Extraordinaire, has shared her favorite autumn recipe from her times visiting family in Japan. This recipe is exotic, umami, and easy to make.
Photo 5
Ingredients:
Instructions:
Katya’s Easy Cinnamon Apples
Katya, our Social Media Content Creator, shared a favorite recipe of hers from the blog Joy Food Sunshine. 6 This simple recipe is a great option for a healthy dessert or snack when you want something warm, sweet, and nourishing, and you want it NOW.
Feel free to dress up your warm, spiced apples with a dollop of whipped cream and/or a sprinkling of graham cracker crumbs or toasted nuts. Delicious!
Photo 6
Ingredients:
Instructions:
We hope you enjoyed the read and that you’ll try a few recipes! Happy fall 🙂
Questions
Do you plan to try making any of the recipes? Let us know how it turned out! Post a photo of your dish and tag us 😀 Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
(Another post in our ‘What is X?’ series)
What is Insulin Resistance?
When you hear the term “Insulin Resistance,” what comes to mind? Obesity? Diabetes? PCOS?
This condition, which is a sort of cousin to each of the diseases mentioned above, isn’t actually a disease, but it sure as heck makes a lot of diseases a lot worse.
In this post, we’ll share what insulin resistance actually is, how it’s diagnosed, some common medical conditions associated with the condition, and finally, some tips for how to fight it.
But, What Is It?
What is it, if it’s not actually a disease?
Insulin Resistance, also called “impaired insulin sensitivity”, occurs when cells are constantly bombarded by insulin due to chronically elevated blood glucose levels. Over time, the cells can become numb, or resistant, to insulin and it becomes less effective. As insulin’s effectiveness decreases, the pancreas must produce more and more of it to trigger cells to take in the glucose that’s waiting in the bloodstream.The cycle repeats each time you eat, and the pancreas pumps more insulin into your bloodstream. 1
To put it more simply, insulin resistance happens when your cells tune out insulin because they get too used to having so much of it around. When this happens, it takes more and more insulin to get your cells’ attention; they are “resistant” to the insulin.
Because of this spiral of events, insulin resistance can lead to high blood insulin levels, which can cause even more problems. These problems can include fatigue, weight gain, heart disease, fatty liver, and more. 2
Definitions:
As usual, we’ve provided you with some definitions to review before you dive into the rest of the post. Take a quick peek and make sure you understand each of the terms listed below to ensure you’ll get the most out of your read!
What Are the Symptoms of Insulin Resistance?
There really aren’t any. 3 While this may seem like good news at first (nobody enjoys symptoms of any kind), it’s actually kind of a bad thing. Insulin resistance is a sneaky problem that can be hard to catch and takes many people by surprise once it is caught.
No symptoms = no warning. Because you can have insulin resistance and not know it, you can worsen other chronic conditions without knowing it too, which can lead to medical complications.
If you think you may have insulin resistance, please go see your doctor and ask for an evaluation. They may order tests, review your medical history, ask about your family’s medical history, and/or perform a physical exam.
How is Insulin Resistance Diagnosed?
There isn’t a single test that can diagnose insulin resistance. Rather, your doctor may order a blood panel that looks at several indicators including overall triglyceride, LDL, and HDL levels.
If they find you have high triglyceride and LDL levels, as well as low HDL levels in addition to high blood glucose levels, then they will probably diagnose you with insulin resistance. 3
You Mentioned Other Conditions?
Some of the most common conditions associated with insulin resistance are, in no particular order:
Non-Alcoholic Fatty Liver Disease (NAFLD) is the most common form of liver disease associated with insulin resistance, but Non-Alcoholic Steatohepatitis is a possibility as well. 6 The risk for developing NAFLD may increase, or the condition of the liver may worsen more quickly in individuals who already have NAFLD, if the person has insulin resistance. 4
PCOS is a hormonal disorder that affects approximately 10% of women of childbearing age. 7 For many women, the condition is driven, at least in part, by insulin resistance, so blood sugar regulation is a big concern for this population.
This form of diabetes occurs when the pancreas is overworked to the point that it cannot secrete enough insulin to adequately move glucose out of the bloodstream and into the cells. 1 The demand for insulin just gets too high and the pancreas just can’t keep up. This problem can be greatly exacerbated if the individual also has insulin resistance, since it creates an additional barrier to insulin/glucose regulation.
Each of these conditions is related to insulin resistance in some way, and they’re all made worse by it. So, as you can see, insulin resistance is not something to take lightly.
What Causes Insulin Resistance?
There doesn’t appear to be a single cause of insulin resistance. However, risk factors include overweight/obesity, a family history of insulin resistance and/or Type II Diabetes, and lifestyle choices such as sedentary habits and/or poor diet choices. 3
Genetics and age can both play roles as well. If you’re genetically predisposed, and/or getting older, your risk for developing insulin resistance increases. 1
So basically, anyone can get insulin resistance, and the only way to fight it is with healthy habits.
How is Insulin Resistance Treated?
The great news is that insulin resistance is 100% reversible. Hooray! Let’s talk about some ways to prevent or reduce/eliminate insulin resistance.
Weight Loss
If you find out you have insulin resistance and you think it might be weight-related, you can try to decrease your insulin resistance through weight loss. Losing some weight can be very beneficial. 3, 6
The great news is that you don’t even have to lose that much. Research suggests that losing just 5-7% of your body weight can be enough to help stave off insulin resistance. 8
We recognize that pursuing weight loss, even if it’s a “small” amount can be difficult for many people for a number of reasons. This is your affirmation that you are beautiful, valuable, and worthy no matter what size body you live in.
If you think you need to lose weight but you don’t know how to do it in a healthy way, here are some organizations that may be able to help you:
Healthy Diet Choices
We mentioned earlier that diet can play a big role in the development of insulin resistance, which means it can help heal it too! 6
If you want to change the way your body behaves, a good starting point is to change what you put into it. Choosing healthy, unprocessed foods full of fiber, healthy fats, and plenty of protein is the way to go.
While no single diet has proven to be the best method for healing insulin resistance, choosing to eat mostly unprocessed foods like fruits, vegetables, whole grains, beans, nuts, and seeds is a great place to start. For additional fats and protein, choose poultry, fish, minimally processed dairy products, and healthy oils like olive, coconut, and/or canola. 9
Exercise
Regular exercise can reduce insulin resistance even without weight loss. 3, 6 Yup, you read that right.
Some of us want to lose some pounds and find weight loss relatively easy, but some of us are just “big boned” and can’t or don’t want to lose weight. Your body, your choice!
Take comfort in knowing that you don’t have to be ultra thin to be healthy, you’ve just got to move the body you’re in. And, if you do want to lose weight, exercise can help.
Regardless of your weight status and goals, moving your body is fun and healthy. So, get out on that dance floor, take a yoga class, enjoy a walk in the woods, or do whatever makes moving fun for you.
You can make a big difference in how you feel, and how healthy you are, even if the needle on the scale doesn’t move. Hooray!
Lower Your Stress Levels
Reducing stress can help to correct hormonal imbalances that can drive insulin resistance. 3
Yes, your emotional well-being impacts your physical health. So take care of yourself and try to feel less stressed and more relaxed. This isn’t just something we want to give you “permission” to do, we are telling you you’re worth it, you deserve it, and you need it.
Pick a healthy activity that makes you feel relaxed and happy. Then do it often. Painting, cooking, watching the game, taking a nap…whatever your thing is, make time for it. Your body will thank you.
Sleep
Getting adequate sleep is also a surprisingly effective lifestyle choice for helping to correct insulin resistance. 3
This is because sleep is important for maintaining hormonal balance, including stress hormones. And, as we learned above, increased levels of stress hormones can antagonize insulin resistance and make it worse.
So, when the little voice in your head says turn off the phone and go to sleep, try listening to it more often than not.
We know that not all people find it easy, or even possible to get adequate sleep. While little things like less screen time before bed, or a dose of melatonin can help most people, they don’t work for everyone.
Here are a couple of resources to help you get more zzz’s if you’re struggling with insomnia:
Medication?
Many people wonder if insulin resistance should be treated with medication. But, insulin resistance isn’t actually a disease. Since it’s not a disease, but rather an abnormal state that often accompanies and/or drives several diseases, doctors don’t usually prescribe medication to treat it. 6
However, if you have a disease that is driven by insulin resistance, such as PCOS or Type II Diabetes, your doctor may prescribe medicine to help with it as a way to treat the disease. 6
In the absence of a diagnosable condition that’s affected by it, most doctors only recommend lifestyle modifications to treat insulin resistance. 6
The Bottom Line
Insulin resistance is a serious condition that’s sneaky and silent. It can have far-reaching health implications and once discovered, it should be taken very seriously.
The great news though, is that it’s 100% treatable through lifestyle modifications, meaning you have the power, not it. You have the power!
But I Don’t Feel Powerful
If the idea of switching your life around and saying goodbye to your favorite foods, past-times, etc. makes you upset, we get it.
But, you don’t have to eliminate your favorite foods and past-times. A Chinese proverb we like says, “Perfection is 80%”, and we think that’s a wise idea.
Be good 80% of the time, that’s the goal, full stop.
That diet full of fruits, vegetables, and beans should be followed 80% of the time, because 20% is for celebrations like birthdays, holidays, and “self-care.” Make an exercise goal and stick to it 80% of the time because 20% is for Aunt Flo, sleeping in, getting over a cold, and other important rest times.
You don’t have to operate at 100% to be your best self, “Perfection is 80%” anyway.
Questions
Did you learn something you didn’t know before about Insulin Resistance? What condition do you want to learn about next? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
1.Understanding Insulin Resistance | ADA. diabetes.org. https://diabetes.org/health-wellness/insulin-resistance
2. Cleveland Clinic. Insulin Resistance: What It Is, Causes, Symptoms & Treatment. Cleveland Clinic. Published December 16, 2021. https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance
3. CDC. The Insulin Resistance–Diabetes Connection. Centers for Disease Control and Prevention. Published August 12, 2019. https://www.cdc.gov/diabetes/basics/insulin-resistance.html
4. Medline Plus. Fatty Liver Disease. Medlineplus.gov. Published 2019. https://medlineplus.gov/fattyliverdisease.html
5. Johns Hopkins Staff. Polycystic ovary syndrome (PCOS). JHM. February 28, 2022. Accessed August 25, 2023. https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos.
6. Mass General Brigham. Insulin Resistance: Causes, Treatments, and How it Effects Weight Loss | Mass General Brigham. YouTube. Published online January 19, 2022. Accessed February 17, 2023. https://www.youtube.com/watch?v=pICzegjGnOY
7. Grassi A. New data on polycystic ovary syndrome - today's Dietitian Magazine. Today's Dietitian. https://www.todaysdietitian.com/newarchives/0517p12.shtml. Published May 2017. Accessed August 29, 2022
8. Centers for Disease Control and Prevention. Prediabetes - Your Chance to Prevent Type 2 Diabetes. Centers for Disease Control and Prevention. Published February 22, 2019. https://www.cdc.gov/diabetes/basics/prediabetes.html
9. Diet Tips for Insulin Resistance. Healthline. Published January 8, 2019. https://www.healthline.com/health/diabetes/insulin-resistance-diet#diet-tips
Image 1. Insulin Resistance: Causes, Symptoms, Diagnosis, and Consequences | Everyday Health. EverydayHealth.com. https://www.everydayhealth.com/type-2-diabetes/insulin-resistance-causes-symptoms-diagnosis-consequences/
10. All gifs obtained from Gify.com; links for each gif are posted below the respective image.
In case you didn’t know already…Wholesome Story has launched our own medicinal tea line! And we’re so excited about it that we decided to dedicate a blog post to its awesomeness.
Read on if you want to learn more about how we formulated our teas just for you!
Clean
Above all, our goal for these teas was that they be clean and wholesome.
Every tea sachet is 100% USDA organic and Kosher certified. We use non-GMO, planted-based, compostable tea bags (no icky plastic tea bags, thank you very much!) and we don’t add any preservatives, colorings, flavorings, or other questionable add-ins.
With Wholesome Story teas, you can enjoy every sip with the knowledge you’re nourishing your body with wholesome goodness.
Based in Traditional, Herbal Wisdom
Of course, we must acknowledge the ancient healers who developed the herbal wisdom in which our teas are rooted.
Herbal teas like ours have been used for millennia. Without the collective wisdom of early botanists and healers, we could never have created these teas.
Give Me Specifics
On to the teas! Keep reading if you want to learn more about the herbal power we packed into each tea formulation.
Mama-To-Be Fertility Support Tea
We know that many mamas-to-be like to take their supplements as tea. We hear you loud and clear, Mamacitas!
This blend was specifically formulated for our customers because we felt like y’all deserved a fertility tea made with your concerns in mind. Different women want and need different herbs for their bodies, depending on the reason(s) why they’re having difficulty conceiving.
Mama-To-Be Fertility Support Tea from Wholesome Story is made with herbs and spices that support hormonal balance and gentle nourishment.
We included:
While there aren’t many studies on the subject, what is available shows cinnamon to be a promising herb for supporting healthy blood sugar levels.
Since many of our customers battle with their blood sugar, and since this battle can affect fertility, we felt it was important to include cinnamon as a base herb in this blend. 1
Like cinnamon, there aren’t a lot of studies available that show the effects spearmint can have on hormonal balance, but what evidence there is, is very encouraging.
Spearmint can support healthy levels of androgen hormones in certain populations (we think you know what these populations are ) And, since high androgen levels can mess with fertility, we made Spearmint the other base herb in our fertility blend. (It’s a huge plus that cinnamon and mint go so well together!) 2
What’s a fertility tea without a healthy dose of nourishing nettle leaf? And, not only is nettle nourishing, but some cultures use nettle leaf to combat hyperandrogenism (high androgen levels). Yay! 3, 4
Have you ever heard someone tell you that all you need to do to conceive is just calm down? While we don’t think this is true for most women, we do acknowledge that high stress levels are not great for encouraging conception.
Enter chamomile. This pretty, little flower has been used for hundreds of years to combat stress and encourage calm. So, take a deep breath, drink your flowery tonic, and know that you CAN do this, Mama.
Traditionally, red clover blossom has been used to nourish women’s reproductive organs. Herbalists believe that this is due to increasing blood flow to the area.
This herb has a long, illustrious history as a women’s herb that can support reproductive health. (Too bad it doesn’t taste like raspberries though haha.) 5
Happy Milk Lactation Support Tea
Nothing beats holding your baby close and letting your heart melt a little at their adorable nucking noises. That’s why we created a lactation support tea, so you could have more of those moments with your little one.
Happy Milk Lactation Support Tea from Wholesome Story was created with gentle, traditional botanicals that have been used for centuries by women just like you.
We included:
Every culture has herbs that are used as galactagogues (herbs to promote milk production), and we included three in our base. Blessed thistle, fennel seed, and anise seed are all traditional milk-production herbs with excellent safety data.6, 7
(If you noticed fenugreek isn’t included, it’s because we learned that fenugreek can cause tummy problems for some mamas and babies, so we opted for a fenugreek-free formula. But, let us know if you’d like us to make products that DO include fenugreek.)
Breastfeeding is tiring…it takes a LOT of energy to make enough milk to keep your baby fed and growing. So, we included ginger to give mama some much-needed support. Not only does ginger taste incredible, but it’s loaded with antioxidants, and it can support a happy belly. You’re amazing, Mama! 8, 9
Upset stomach, sore nipples, traumatized lady bits…postpartum life is hard, ladies! Marshmallow root is known among herbalists for its ability to soothe tired, sore tissues, especially those in the digestive tract. Healthier mamas make for longer, more rewarding breastfeeding experiences. We followed traditional herbalist protocol by including marshmallow root in our lactation tea. 10
Pregnancy takes it out of you…which can leave your body a little depleted. This depletion can be hard to correct if you’re breastfeeding and therefore giving all your best to Baby. For this reason, Nettle is a time-honored breastfeeding herb. Including vitamin and mineral-rich nettle leaf to provide extra nourishment was a no-brainer for this blend. 6, 7
Tummy Time Digestion Support Tea
We don’t care who you are, we know you have at least occasional tummy problems…because you’re alive.
Whether you’re looking to reduce morning sickness, get help digesting Thanksgiving dinner, or you just want something soothing and delicious to sip, this one’s for you.
We included:
Mint is important for tummy happiness. Both peppermint and spearmint contain high amounts of carvone, a plant compound that can reduce gut spasms and also to prevent gas and bloating. Uh huh. Good stuff. 11
Ginger is also super great for your tummy. It’s a great digestive herb that has been used for centuries to relieve nausea. Thank. God. 8, 9
This licorice-y flavored seed has been used in many cultures to treat a variety of ailments, but it’s most notably used to aid digestion and soothe angry gut tissues. 12
Our Tummy Time Digestion Support Tea is safe for most women to use during pregnancy! Just be sure to check with your healthcare provider to make sure it’s right for you and your baby before enjoying. 13
Delicious Spiced Dandelion Tea
We made this one because it’s tasty…so very tasty. And, it just so happens that this tasty tea is wonderful for digestion and liver health! So, if you want to supplement with something that’s great for your health and also actually tastes good, this one’s for you.
Seriously, so delicious.
We included:
Dandelion? In my food? Yes! Dandelion was an important medicinal herb and green leaf crop in Europe and America for centuries before it fell out of favor. Dandelion root is used in herbal traditions to support liver health, and many cultures also use it as a diuretic. 14, 15
As mentioned above, available research shows cinnamon to be a promising herb for supporting healthy blood sugar levels. 1
Ok, we actually added the cardamom to add a certain je ne sais quoi that we felt was lacking in the formula before we added it. It’s so yummy!
More than flavor though, some research indicates that this antioxidant-packed spice can support liver health too, so it's great alongside the dandelion. 16
Antioxidant, anti-nausea, and pro-deliciousness. Ginger is a great way to support your overall health and tastebud happiness. 8 ,9
We said it before and we’ll say it again, anise is a great traditional herb for supporting digestion and soothing the gut. Trust us, your gut loves anise. 12
That’s All for Now
We hope that you’re as excited as we are to incorporate these delicious, nourishing teas into your routine. Pour, steep, sip, repeat. Isn’t tea just lovely?
Questions
Find us on Facebook, Instagram, Pinterest, and TikTok! Are our teas as delicious and nourishing as we hope? Do you have questions about them? Let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to.
If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Femme a Barbe
Who is that fabulous bearded woman with the quiet smile and the adorable fur baby, you ask? Why, that’s Clementine Delait, one of history’s most famous, and most fabulous, bearded ladies! 1
Clementine was a Victorian-Era Frenchwoman who lived an adventurous life highlighted by a beautifully enormous amount of self-acceptance and self-love. Researchers believe that her striking appearance was likely caused by Polycystic Ovary Syndrome (PCOS), an endocrine condition that affects as many as 9-18% of women today. 1 ,2
As a young woman of 25, Clementine chose to stop shaving her beard and make peace with her natural body. Later in life, after years of infertility, Clementine and her husband adopted a child together, and Clementine was finally able to become a mother. She was an entrepreneur, world-traveler, fur-baby mama, human-baby mama, performer, girl-boss, and much, much more! 1
Clementine will stand forever as an example of resiliency and fabulousness among the PCOS community.
Why All the Clementine Info?
She shows us that PCOS is not new, and that it can affect every aspect of a person’s life. She also shows us that despite it all, individuals with PCOS can live beautiful lives filled with love, acceptance, and fun! (It feels important to open with this in mind.)
So, as we move through this post about PCOS, if it gets to be a little overwhelming, just stop and think about Clementine, France’s most fabulous Femme a Barbe (Bearded Lady), who didn’t let her condition stop her from living the life she wanted. 1
The lesson here? You can be profoundly affected by PCOS and still be a beautiful badass; remember that.
Wait, Does PCOS Cause Beards?
If you’re stuck on that and you don’t know what in the world I’m talking about, then here’s the short answer. Yes, sometimes PCOS can cause women to grow beards, though they aren’t usually as full and luscious as Madame Clementine’s, and most women choose to keep their beards as subtle as possible. (Not always though, and we at Wholesome Story believe that YOU get to decide what you want for your body. No judgment either way.)
We’ll cover more about this potential symptom of PCOS later in the post, so keep reading!
What is PCOS?
For those who don’t know, PCOS is an endocrine disorder, aka a hormonal disorder. In fact, it’s the most prevalent endocrine disorder in women of child-bearing age in the world. As many as 9-18% of women have PCOS and, unfortunately, there is no cure.2
In this post we’ll discuss the diagnostic criteria, symptoms, risks, and treatment options for one of the world’s most common health conditions.
Definitions:
As usual, we’ve provided you with some definitions to review before you dive into the rest of the post. Take a quick peek and make sure you understand each of the terms listed below to ensure you’ll get the most out of your read!
What are the symptoms?
The symptoms of PCOS can vary from one person to the next and they depend on the severity and type of PCOS. If you have PCOS, you may have experienced some or all of the following symptoms, either at different times or concurrently, depending on your individual case.
Let’s also note that this list of symptoms is not exhaustive. Just because we don’t list a symptom here doesn’t mean that it’s not legitimate, or even common. PCOS affects every aspect of a person’s health and we simply can’t go over every possible effect.
We’ve chosen to cover some of the most common and detrimental symptoms of PCOS. If you have some or all of these symptoms and you haven’t spoken with your doctor about it, then make an appointment today! (And just remember to think of Clementine and her fabulous life if it gets a little overwhelming!)
Irregular Periods
Your period should come at least semi-regularly and a full cycle should last somewhere between 21 and 35 days. That’s from the start of one period to the next. If you frequently skip periods and/or your periods are very irregular (nine or fewer menstrual flows per year and/or a cycle average longer than 35 days), then you could have PCOS. 3,11,12,13
Abnormal Hair Growth
Some women have more hair than others. Some of us have luscious locks and others have scraggly strands (myself included). Some have hairless arms and legs and others feel like Chewbacca if they skip a day of shaving. So far, so normal.
But, if you are experiencing abnormal hair growth such as male-pattern balding, growing a beard, etc. this could be a sign of hirsutism, which is very common in women with PCOS. 3,13
Women with hirsutism usually pursue medical treatments such as laser hair removal or hormonal therapy to help control their symptoms, but not all are successful with this. Most women with hirsutism pluck, shave, and/or wax religiously, but this can be costly, and even painful. Many women report that natural supplements help with unwanted hair growth, but not all.
We’d also like to note that as social movements in favor of natural body positivity continue to grow, so does acceptance for women keeping their natural body hair…including beards! We’re in favor of you doing whatever you prefer, FYI. So, grow it, or mow it; regardless, we think you’re beautiful!
Acne
It’s normal to get zits, and even breakouts, from time to time. What’s not normal is painful, scarring acne that doesn’t respond to typical skincare treatments. This could be a sign that you have hormonal acne, which is common in PCOS. 3,13
TIP: Hormonal acne typically shows up along the jawline in adults, so pay attention to where your acne is, since this can help you and your doctor determine the cause of it. 3,13
Overweight/Obesity
It’s estimated that somewhere between 40-80% of women with PCOS have obesity. 3,13 If you’re thinking that overweight/obesity are prevalent everywhere, not just in the PCOS community, then you’re right. What really defines weight gain among women with PCOS is that it can be nearly impossible to fight.
There are many causes of weight gain and many people have trouble losing weight. But, if you’re exercising like crazy, barely eating, and still can’t lose weight or are even continuing to pack on pounds, this can be a sign that your weight problems stem from hormonal imbalances, such as those found in PCOS. 3,13
In PCOS, overweight/obesity is typically tied to insulin resistance, a condition that over 60% of women with PCOS struggle with. In insulin resistance, much of the glucose (energy) from food that a person eats never makes it into the body’s cells, but is instead stored as fat. 14
Someone in a situation like this could eat an entire meal and still feel very hungry. It’s like their body went grocery shopping, put everything in the cupboard, and never took a bite. If the body does this every time they eat, then they end up with an overflowing cupboard of hoarded food (fat tissue), chronically high blood sugar and insulin levels, and very low energy levels.
Cellular energy deprivation like this typically leads to intense cravings for carbohydrates (the body trying desperately to signal that the cells need energy) that are very difficult to resist and usually lead to more weight gain. 15
On a side note, if you’re a larger size and you don’t feel the need to lose weight, then more power to you! It’s your life and your body, and you are beautiful in any and every size.
Infertility
This can be a particularly devastating effect of PCOS, and is extremely common among women with the condition. In fact, PCOS is a leading cause of infertility among women worldwide. 3,13
We get that not every woman is a Fertile Myrtle and that sometimes it takes time and effort to conceive. But, if you have been trying to conceive for quite some time without success, then it’s probably time to talk with your doctor.
Remember, if you’ve been having regular, unprotected sex for a year or longer without becoming pregnant, this is considered infertility and could indicate that something is wrong. 3, 7,13
(And don’t forget to make sure your partner sees his doctor too! Male-factor infertility is just as prevalent as female-factor, so get those swimmers tested.)
If you want more information about the biology of how PCOS can impact fertility, check out our original blog on PCOS: What is PCOS? (Because People Should Know, and You’re People).
Potential Complications
This is the delightful part of the blog where we explain how all those life-altering symptoms can cause medical complications…as if the symptoms weren’t enough on their own.
Diabetes
Approximately 50% of women with PCOS will be diagnosed with Type II diabetes by their 40th birthday. 2 Oh. Joy.
Remember that insulin resistance we mentioned earlier? The condition that makes it so you’re hungry, fatigued, and have a very hard time maintaining a healthy weight? Yeah, this is where that insulin resistance is headed if you don’t head it off.
You see, high levels of testosterone can decrease insulin sensitivity and really get the ball rolling in the Type 2 Diabetes direction. If the ball isn’t stopped, it just rolls right on over into disease territory and before you know it, you’ve got full blown diabetes. 3,13
If you want more information about the biology of how PCOS can lead to Type II Diabetes, check out our original blog on PCOS: What is PCOS? (Because People Should Know, and You’re People).
Depression and/or Anxiety
In some of the world’s least shocking news ever, chronic health conditions, including PCOS, can put individuals at higher risk for developing depression and/or anxiety. 3,13
(There’s something about fertility problems, weight management issues, fatigue, hirsutism, etc. that can really take a toll on a person’s mental health…go figure.)
If you’re feeling depressed and/or anxious, be sure to address the issue. You can talk with your healthcare provider about treatment options such as medication/counseling if necessary/desired, or simply try lifestyle modifications for more minor cases.
Great ways to care for your mental health can include things like, taking time for yourself, meditating, moving your body, and/or spending time with friends and family. The key is to engage in activities that are relaxing and reassuring to you.
Eating Disorders
Women with PCOS have four times the risk of developing eating disorders compared to women without it .2,13,15 Read that again. Four times the risk.
This isn’t really that surprising when you consider how PCOS can cause/contribute to issues like cellular energy deprivation, fatigue, weight gain, and bodily dissatisfaction.
One study found that 60% of women with both PCOS and obesity met the criteria for Binge Eating Disorder (BED). 2,15 This is almost certainly tied to the very intense carbohydrate cravings that come with insulin resistance.
And, let’s acknowledge that BED isn’t the only eating disorder women with PCOS are susceptible to. PCOS can cause a struggle to maintain control over one’s body, which can leave a person susceptible to developing an eating disorder in an effort to regain control and/or aesthetic satisfaction. Anorexia, binging and purging, excessive laxative use, and other forms of eating disorders are risks as well. 2,15
Click here to find out how you can get help now if you’re struggling with an eating disorder.
Here is a link to the PCOS Awareness Association’s Crisis Center where you can contact someone for help if you need it.
Cardiovascular Disease
Just when you thought it couldn’t get any lovelier, we’re here to let you know that poorly-controlled PCOS can put women at increased risk for cardiovascular disease. 3,15
What does cardiovascular health have to do with PCOS you ask? More than you’d think.
You see, obesity and diabetes are both risk factors for problems like high blood pressure, heart attack, and stroke.
This is because high levels of insulin and glucose in the blood damage our bodies’ delicate blood vessels. Add this to the fact that high carbohydrate diets (such those often eaten by individuals craving energy) can lead to increased LDL cholesterol levels, and you’ve got the perfect storm for creating heart disease. 15
Cancer
Keep breathing, you’re probably not going to get cancer from your PCOS.
Ok, let’s keep reading.
On average, women have a chance of about 15 in 100,000 of getting endometrial cancer, but women with PCOS have a chance of about 226 in 100,000. 12,16 Translated into percentages, this means that while the average woman has a 0.015% risk in any given year of her life, that risk increases to 0.226% for women with PCOS.
As you can see, while the increase in odds is drastic and undesirable, it’s still not something to freak out about.
However, we strongly recommend you talk with your healthcare provider about your personal risk level (there are factors besides PCOS which can impact your personal risk), and try to find ways to reduce your risk as much as possible.
Well, That Was Depressing
Before we move on to the part of the post where we discuss diagnosis and treatment, let’s take a break for some beautiful affirmations.
See? If Moira and Tina think you’re wonderful, then you MUST be!
OK, back to our regularly scheduled programming….
How is PCOS Diagnosed?
To diagnose PCOS, doctors use the Rotterdam Criteria; a woman must meet at least two of the three listed below to be diagnosed. The Rotterdam Criteria are:
1. Irregular Periods
A woman is considered to have irregular periods if she has nine or fewer menstrual flows per year and/or her menstrual cycle average is longer than 35 days. 11,12 Irregular periods are the norm in women with PCOS.
2. High Androgen Levels
Androgen hormones aren’t typically found in high amounts in women, but PCOS cysters buck this trend. Your doctor may use a blood test to diagnose high androgen levels, or they may use phenotypic criteria (physical symptoms) to diagnose it.
Examples of physical symptoms that might lead to a diagnosis of high androgen levels include cystic/hormonal acne and hirsutism. 11,12
Check out this link to learn about Harnaam, a beautiful, bearded woman making waves on social media. She chose self-acceptance and self-love over self-hatred and self-harm. This photo is from her story in Vogue magazine!
3. Polycystic Ovaries
Although the term makes it sound a bit like a horror show, “polycystic ovaries” isn’t nearly as scary as it sounds. This diagnosis simply means that your ovaries have more immature egg follicles (cysts) in them than is normal. 11,12
(To receive this diagnosis, you must have a transvaginal ultrasound to look at your ovaries. This means that a doctor/technician must use an ultrasound wand, inserted into the vagina, to get the necessary images for diagnosis. We’re just giving you a heads-up so you don’t get blindsided at the doctor’s office, like so many women do.)
20: Each image shows the ovary from a different angle, and each small black dot with a number is a cyst. This ovary has 39 immature follicles!
So, if you meet at least two of the three criteria on this list, your doctor will likely diagnose you with PCOS. Welcome to the cysterhood! (It’s not the best club to be in, but it’s not the worst either. PCOS cysters are a wonderfully supportive bunch.)
If you want more information about the biology of polycystic ovaries or other information about the Rotterdam Critera, check out our original blog on PCOS: What is PCOS? (Because People Should Know, and You’re People).
How is PCOS Treated?
Let’s talk about how to get some help!
Treatment for PCOS is usually determined by the goals of the individual person. For example, treatment options for aiding conception are very different from those that simply target symptoms. Personalized treatment is a must!
If you have PCOS, you likely fall into one of these three categories:
1. You’re trying to conceive but are having difficulty because of your PCOS, and your coworker’s unsolicited conception “advice” isn’t proving helpful.
You want to have a baby, but they’re hard to come by when your ovaries aren’t working properly. If so, your doctor may put you on hormone-modulating meds to help your body create a mature egg for ovulation and hopefully fertilization. 12
2. You’re not trying to make a baby, but you need help with your symptoms because you’re starting to feel like a hangry, pock-marked troll (which you definitely are NOT by the way).
You just want a freaking break from all the weight gain, acne, facial hair, and other lovely symptoms. If so, your doctor may recommend medications and/or supplements to help normalize your hormone levels. This could include Metformin and/or hormonal birth control among other things. 12
3. You feel A-OK, but your doctor says otherwise.
You had no idea anything was amiss until you went to the doctor and they told you that you have PCOS.
If so, your doctor likely wants to treat your PCOS to keep it from escalating and causing health problems like those mentioned earlier in this post. They may recommend lifestyle changes, supplements, and/or medications. 12
Are There Natural Treatments for PCOS?
Um…YES! There are many natural things you can do to help improve your health if you have PCOS. From diets, to sleep patterns, to exercise routines, and even stress management, you can support your body with natural methods.
If you want to pursue Naturopathic care for your PCOS, we recommend contacting a certified ND who specializes in women’s reproductive health. You can use this link to search for NDs in your area.
Food
When it comes to natural ways to help control your PCOS, there’s no better place to start than with what’s on your plate.
In fact, dietary interventions for PCOS are so effective that we’ve written an entire blog post about it, Dietary Interventions for PCOS: One Size Doesn’t Fit All, where we discuss, in detail, the different dieting and fasting options for PCOS, considerations for each option, and suggestions for how to decide which method(s) to try.
Exercise
If you’re struggling with insulin resistance, then exercise may be your best friend. Studies show that regular exercise, even something as simple as walking, can help reduce insulin resistance and improve metabolic health in women with PCOS. 17
So, if you’re trying to improve your PCOS symptoms with natural methods, give exercise a try! You could try a yoga class, take your dog on a walk, join a pickleball league, or even just turn on your favorite playlist and dance around in your PJ’s!
Stress Management
Managing stress healthfully is an important life skill regardless of medical status. But, for those with chronic health conditions, it’s imperative.
In fact, one study found that individuals with PCOS had a higher prevalence of stress compared to those without the disorder. Furthermore, the researchers concluded that these higher stress levels play a “critical role” in body composition for these individuals. 18
Translation? PCOS makes stress worse, which makes PCOS symptoms worse….go figure. 18
This is your sign to take your stress levels seriously. So, soak in a hot bath, take a vacation, or do whatever it is that makes you feel relaxed and happy.
Supplements
If you’re reading our blog, then you probably already know about the power of supplements, and you’re probably a fan of them, like we are.
Many women with PCOS find certain supplements to be incredibly beneficial!
Unfortunately, due to FDA regulations, we are not permitted to tell you which supplements may or may not be helpful for your PCOS. Lame, we know.
But, we can tell you to look up Healthline’s article on natural ways to treat PCOS and pay special attention to the supplements they recommend. ;)
The Bottom Line
PCOS is an extremely common condition that can cause a lot of problems, ranging from unwanted hair growth to uncontrollable weight gain, to infertility. To put it bluntly, PCOS makes life hard for a lot of women.
The best treatment options for you will depend greatly on your goals and on your symptom types and severity.
Lifestyle changes can be very effective for many women with PCOS, but it’s important to remember to be kind to yourself. Balancing your lifestyle choices with your emotional and mental health is key.
If you’re struggling with any of the symptoms or conditions associated with PCOS and you haven’t sought help yet, then we’re here to tell you that…you deserve to feel better! Get the help you need to live your best life.
And remember, just like Clementine and Haram, you can live an amazing, adventurous life regardless of your condition(s). You’re BEAUTIFUL, no matter what lies our culture may have told you about your body. And, most importantly, your body is your own, so YOU get to decide what to feed it, how to treat it, and what looks/feels good on it.
Questions
Did you learn something you didn’t know before about PCOS? Do you have any resources for PCOS cysters that you’d like to share? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Combating Male Infertility: Tips for Making Strong Sperm
At Wholesome Story, we're becoming increasingly aware of the challenges facing many men who want to become fathers but have fertility struggles. Guys, this post is for you.
Male infertility/subfertility isn’t something we talk about very much, but we’re dedicating this post to our gentlemen. Guys, we get it, you want to be a dad, and we’re sure you’ll be a great one, so here is some info to help you get closer to that all-important goal of becoming an amazing father.
The Situation:
Male fertility has been steadily declining over the last few decades. In fact, one recent study showed that the average man’s sperm count has decreased by 59% in the last 40 years. In regular-people speak, this means that, a few decades ago, the average dude’s spunk had almost 60% more sperm in it! 1
So, what has led to this precipitous decline in the number of viable sperm the average man produces?
While researchers say that it’s a combination of several things and they admit that they probably don’t know about all of them yet, they do point to several, specific changes in our environment and lifestyles over the last fifty years that contribute heavily to male infertility/subfertility. Let’s dive in and see what’s going on, so we can talk about what you can do in your own life and body to improve your fertility and increase your chances of making a beautiful baby.
Stuff that Throws off Your Sperm’s Groove
Let’s check out some specific factors that can negatively affect your sperm count, motility, integrity, and overall happiness.
Oxidative Stress
Oxidative stress is something most people don’t consider when they think of their health, but it’s super important. This kind of stress refers to submicroscopic damage that occurs from having too many free radicals (molecules in your body that induce oxidative reactions, i.e., cause damage). Free radicals damage your body by literally blowing holes in your cells that your body must then repair. 2
In the last half-century, our environment has been virtually blanketed with sources of oxidative stress. Common sources include, but are not limited to: processed foods and drinks, sun/UV exposure, smoking, and exposure to a variety of chemicals and toxins such as pesticides, building materials, and cleaning products.
Unsurprisingly, many people have very high levels of oxidative stress. And, if your oxidative stress is high, then your body is overwhelmed with having to fix millions and millions of teeny, tiny wounds to your individual cells. 2 As you can imagine, this is not great for fertility since the cells in your reproductive organs, along with the rest of the body, are affected by oxidative stress.
Exposure to products that cause oxidative stress is a big deal for a lot of people whether they realize it or not. In fact, oxidative stress is reported to be a major factor in 30-80% of male infertility. 4
Endocrine-Disrupting Chemicals
Next on our list of junk messing up your spunk is a little-acknowledged category of chemicals called endocrine-disrupting chemicals (EDCs).
Certain compounds in plastics such as bisphenol A (BPA), and additives in hygiene products such as phthalates, are examples of EDCs that can disrupt your body’s hormonal system and reduce the amount and/or quality of sperm you produce. 4
For men, EDCs that mimic estrogen can be particularly detrimental, as increased estrogen levels in men are closely tied to fertility issues.
If you want to know more about what kinds of EDCs may be contributing to your or your partner’s fertility difficulties, follow this link to learn from the experts.
Poor Eating Patterns
Try not to cry, OK? You knew this subject was coming, and now it’s here.
Researchers have found that certain foods and food groups are strongly correlated with male infertility/subfertility. Remember when we told you that scary fact about the average man producing almost 60% fewer sperm today than he did just 40 years ago? Scientists believe a big piece of the puzzle is the way the American diet has changed since the 1950s.
The standard American diet is now very full of processed meats like deli meats and bacon, high-fat dairy like whole milk and cheese, sugary foods such as sodas and desserts, and foods high in unhealthy fats such as chips, packaged cakes, french fries, mayonnaise, etc. 5 Most Americans eat far more of these foods now than they did half a century ago, and they also eat fewer vegetables and fruits. 4
Processed foods like these have chemicals and other compounds in them that encourage inflammation and microscopic damage throughout the body; they also generally don’t contain many high-value nutrients that can combat these effects.
Basically, the standard American diet is high in calories and chemicals, but low in vitamins, minerals, and health-promoting plant compounds like antioxidants and fiber, which very often leads to long-term health problems including infertility/subfertility. 5
Now, your diet doesn’t have to be perfect, and treating yourself now and then is OK, even if you’re trying to get healthy. Balance is really the key. So, if you have McDonald’s for dinner one night that’s ok, just be sure to counteract it with healthy choices for the next few days.
Alcohol
We also need to talk about booze.
Alcohol can be consumed in moderation, up to 10 drinks per week for men, but these drinks should be spaced out and not consumed all in one night. 6 Regularly drinking to intoxication, even if it’s once per week, can have a negative impact on your fertility health.
So, have a beer with dinner if you want, but not three of them. Enjoy alcohol minimally if you want to imbibe and don’t drink to intoxication. 6 Drunk sperm don’t swim straight… metaphorically speaking.
Great, Now Life’s No Fun.
First of all, that’s a little dramatic, don’t you think? And second, let’s talk about the wonderful ways you can support your health and the health of your all-important swimmers so we can get to the good stuff…making a baby!
Combating Oxidative Stress
Consuming lots of antioxidants can help to bring a more favorable balance to the number of oxidative vs antioxidant molecules in your body, thereby reducing the amount of damage done by oxidative molecules.
You see, antioxidant molecules can neutralize oxidative molecules in the body and make them unable to inflict damage.
Foods high in antioxidants include lots of fruits and vegetables, especially beans, berries, and dark leafy greens. 7 So, if you like southern food, load up on collard greens, if you’ve got a sweet tooth, try your hand at making a reduced-sugar berry crumble, and if you’re a chili guy then by all means indulge in a bean-filled bowl of antioxidant goodness.
And of course, avoiding sources of oxidative stress when possible is best practice. So, wear sunblock, don’t smoke, and eat mostly plant-based foods full of phytochemicals that will nourish and protect your precious cells.
Combating Endocrine-Disrupting Chemicals (EDCs)
Ugh, EDCs are just gross. They’re toxic, disease-causing chemicals that are trying to deprive you of parenthood and make you sick! 8
As mentioned previously, many scientists believe that the recent, dramatic reduction in sperm numbers and in sperm quality among younger men is largely due to the widespread presence of EDCs in our environment. 8
To help avoid EDCs, we recommend buying non-BPA-lined canned goods, buying organic when possible, and using glass, ceramic, or stainless steel dishes and cookware. You should also review the ingredient lists on all your shampoos, soaps, lotions, etc. to ensure that you’re not coating your body with EDCs.
Again, if you want more information, follow this link to get tips from the experts on how to reduce EDCs in your life.
Combating Poor Eating Patterns
Just eat healthy foods right? Not always so simple and easy, we know that.
Protein Sources
Let’s talk specifics. We already discussed those unhelpful protein sources, the ones our culture thinks of as manly but that can reduce sperm creation and lessen the quality of your sperm…not very manly if you ask us.
Now let’s talk about what you should eat instead of those foods.
Manly, protein-rich foods that will help your sperm grow healthy and strong include beans, nuts, seeds, eggs, and fish. 5 These protein sources are full of health-promoting nutrients, besides protein, like fiber, antioxidants, vitamins, minerals, healthy fats, and more!
Fiber
Fiber is great for more than just a relaxing trip to the powder room. Fiber does lots of things, including helping to rid the body of excess estrogen. You read that right, beans are manlier than beef because they actually help keep your testosterone-to-estrogen ratio at a more He-Man level as opposed to a Pee-wee Herman one. 4
Omega-3 Fatty Acids
Cold-water fish and certain nuts and seeds are high in omega-3 fatty acids, selenium, and zinc. These nutrients are super important in spermatogenesis (sperm creation) and also in fighting inflammation. 5
Make beans, nuts, seeds, eggs, and fatty, cold-water fish your go-to protein sources, and your sperm will thank you.
More neutral sources of protein include lean poultry and low-fat dairy.
Not Protein
As for everything else you should put on your plate, get lots of fruits and vegetables every day and choose whole grains over refined ones whenever possible, as these choices will provide even more nutrients, and estrogen-binding fiber to keep your sperm strong and happy. 5
Caffeine
We have good news! When consumed in moderation, caffeine from coffee, tea, and chocolate has not been shown to have negative effects, so you can keep enjoying your morning coffee worry-free! 5
And, if you’re one of those people who usually has a beer with dinner, you could try iced tea as a way to enjoy some cold, amber deliciousness. And, bonus, tea is super high in antioxidants that can actually HELP your fertility! (Just don’t load up on too much sugar.)
Don’t Get Discouraged!
If you’re feeling overwhelmed at the thought of switching up your whole diet, then start small. Add some good things in before you start cutting things out. Or, try out some healthy swaps in your favorite meals.
Spaghetti for dinner? Instead of beef in your red sauce, try ground turkey or canned lentils, and add on a side of veggies like broccoli or carrots.
Is Mountain Dew your go-to beverage? Set a limit for how much you’re allowed to have in a day and replace the rest with water, tea, or coffee.
Usually have bacon for breakfast? Indulge in some healthy, high-fat foods like peanut butter or avocado to satisfy your fat craving.
For those interested in finding a diet to support fertility, check out the Mediterranean Diet! Studies show that this eating pattern is strongly correlated with better semen parameters…aka stronger baby-making materials! 9
You Can Do It!
Small changes really can make a big difference over time. The key is to take manageable steps toward your goal and view them as permanent lifestyle changes that you will stick to. And, if your ultimate goal is to become a father, then you’ve got some good motivation to get healthy habits going before your little bundle of joy comes along and learns how to live life by your example.
Conclusion
So, there you have it. To help your body create baby-making sperm that are prepared to swim the great swim and make you a father, you can: combat oxidative stress, reduce exposure to EDCs, and make smarter food choices. 2,4,5
This can look like choosing organic foods, opting for healthier protein and fat sources, reducing your intake of processed foods, and ridding your home of all unnecessary chemicals that can cause hormone disruption, such as BPA. 5 These are simple changes, but admittedly difficult ones for many people to make. So, take it one step at a time and be gracious to yourself.
You’ve got this!
Questions
Did you learn something new about Men’s Fertility? Do you plan to use some information you learned in this post? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to.
If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Baby, it’s Berberine!
One of our favorite supplements seems to be enjoying some time in the limelight, so we thought we’d weigh in with some important information about this powerful botanical supplement.
Now, we’ve already published a blog post on the 5 Benefits of Berberine and you can check that out for general information. This post is here to address some concerns that the recent popularization of Berberine has brought to our attention.
I Saw It on TikTok
Recent research (and TikTok videos) have shown Berberine to be a helpful metabolic support for certain people. But who should take it and who shouldn’t? Are there side effects? Does it really cause weight loss? Is it safe? Is it a good substitute for prescription drugs like Wegovey and Ozempic?
Let’s get into it and we’ll tell you what we know.
The Basics
What Is It?
If you were to ask your average influencer this question, they might respond with, “magic,” or “nature’s Ozempic.”
We have a more scientific answer. It’s a plant alkaloid, AKA a fancy molecule found in certain plants. Other plant alkaloids you may be familiar with include nicotine, morphine, and caffeine. 1 It doesn’t act like any of those compounds though; it’s its own brand of awesome.
Where Does It Come From?
Plant species that contain Berberine include Barberry, Oregon Grape, and Tree Turmeric, but Berberine is only a very small part of the plant, in the same way that caffeine is a small part of coffee, tea, and cacao. 1, 2
What Is It Good For?
Berberine has a long history of use in Asian cultures. Both Ayrvedic and Traditional Chinese Medicine practices have used Berberine for hundreds of years to treat a variety of ailments. Mostly though, they have used it to treat diarrhea and infections of the digestive tract, owing to its reputed antimicrobial effects. 2
These days, Westerners mostly use it for metabolic problems. Berberine has been shown to support the maintenance of healthy blood lipid levels, blood glucose levels, and blood pressure, and certain populations also use it to support fertility and/or weight loss.3,4,5,7,8 You can check out 5 Benefits of Berberine if you want to read about these awesome benefits!
Is Berberine a Good Alternative to Ozempic?
Well, that’s a big question with a lot of “what-if’s.” Berberine is not right for every body or every situation, and neither is Ozempic. So, answering this question really requires insight from a knowledgeable healthcare professional who is familiar with your individual health status and goals.
But, just for kicks, let’s look at how they compare to each other.
Ozempic (semaglutide)
Berberine
In short, one is a drug and one is a supplement, so they’re not really comparable in many respects.
What About Its Magical Weight-Loss Abilities Though?
You’re probably wondering if Berberine can cause weight loss in the same way as Ozempic, so here’s what we know about Berberine’s ability to promote weight loss.
Yes, some studies have shown Berberine to be a wonderful support for weight loss, but it’s not necessarily something we’d term a “weight-loss supplement.” 3,4,5
You see, studies show that Berberine can support weight loss, when combined with efforts such as dieting and exercise. 3,4,5 But, taking Berberine while sitting on the couch, noshing on your favorite ice cream, and waiting for results will likely lead to disappointment. You’ve gotta put in the work for it to work. And, if you do, it just might give you the edge you need to get the results you want. In fact, we’ve had customers reach out and tell us that it helped them overcome a weight loss plateau!
In short, if you take Berberine while eating a healthy diet and exercising regularly, you may lose more weight than you would without it. That’s it. That’s all we know about Berberine’s ability to cause weight loss.
That’s Secretly Good News Though!
From a holistic perspective, this is a good thing. Chemical compounds that cause weight loss in the absence of personal effort are usually quite unhealthy. Additionally, you’re missing out on the many health benefits of exercise and healthy foods if you try to lose weight while sitting around eating junk food. Drugs like Ozempic have their place, and they can be very helpful for many people, but they should never replace healthy habits anyway. And, gentler substances tend to be, well, gentler and more kind to the body.
Like How Gentle Though? Aren’t There Still Side Effects?
Like any powerful chemical compound, whether natural or synthetic, Berberine can cause side effects, and may not be appropriate or safe for every body. So, let’s check out some of the side effects and other important chemical interactions you should consider before taking Berberine.
1.Gastrointestinal Upset.
Abdominal pain and distension, constipation, diarrhea, flatulence, nausea, and vomiting, are all possible side effects of taking Berberine. While most people don’t experience these side effects, some do, and you should know the possibilities before you partake.6
2. Headaches.
Berberine can cause headaches for some people. Again, not a serious, life-threatening condition, but something to consider before you decide to give it a go.6
3.Heart & Skin Problems.*
If taken intravenously,* Berberine has the potential to mess with your heart and/or cause painful swelling at the injection site.6 Since most of you aren’t shooting up Berberine, we don’t think this is something you’ll need to worry about. But, on the off chance that some of you have considered taking Berberine intravenously, just know it’s not the same as taking it orally!
4. Allergic Reactions.
Yes, you can be allergic to Berberine and it can cause drama. This is true of almost every edible thing in the world though.
I’m Willing to Risk Those Side Effects. Anything Else I Should Know?
Yes, there is still a TON of stuff you should know before taking Berberine. We’ll review some of it here, but please read 5 Benefits of Berberine to get a better understanding.
So, What’s the Deal With Berberine? - A Summary.
Berberine is a potent botanical supplement with a long history of use for various conditions. It is not “Nature’s Ozempic” however, and that’s a very good thing. (Nature would never create Ozempic.)
Berberine can be helpful in promoting healthy metabolic markers such as healthy blood glucose levels, lipid levels, and blood pressure for certain populations. It can help with weight loss for some people too, but it needs you to do your part.
Berberine is not appropriate for pregnant and breastfeeding individuals, though some people do find it helpful for supporting fertility. Just be sure to stop taking it if you find you are pregnant.
Berberine is not appropriate for individuals who take certain medications, including bosutinib, tacrolimus, and cyclosporine.
When used appropriately, Berberine is typically well-tolerated and side effects are generally mild, but this is not always the case.
In short, Berberine is a powerful, natural compound that could be just what you’re looking for, but its power makes it inappropriate for some people due to drug/supplement or drug/condition interactions. Please be sure to check with your healthcare provider before adding Berberine, or any other supplement, to your regimen.
Questions
Did you learn something new about Berberine? Did our post help you to better understand Berberine’s strengths and limitations? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Perez-Rubio Kg;Gonzalez-Ortiz M:Martinez-Abundis E;Robles-Cervantes JA;Espinel-Bermudez MC; Effect of berberine administration on metabolic syndrome, insulin sensitivity, and insulin secretion. Metabolic syndrome and related disorders. https://pubmed.ncbi.nlm.nih.gov/23808999/. Published 2013. Accessed July 29, 2022
We all know that food is less nutrient-dense than it was when our parents were growing up, and it will be even less nutritious when our children are adults .... (If this is new info to you, check out our blog post The Great Nutrient Disappearance.) For this reason, supporting health by taking supplements is important to a lot of people.. Actually, approximately 77% of Americans take at least one dietary supplement. 1
But how do you know that the supplements you’ve chosen are good quality, or even safe?
Knowing how to choose safe, high-quality supplements is a public health issue that we at Wholesome Story take seriously.
In this blog post, we’ll cover the 10 steps you should take when choosing dietary supplements. We hope this information will help to ensure that you get high quality, clean products that are safe and effective for you.
Let’s dig in!
Why Is Choosing Supplements Carefully So Important?
You may be under the impression that the US government carefully regulates all supplements sold in the US, and that therefore, anything you can purchase online or in-store is safe.
This is not true.
To put it mildly, regulation of dietary supplements here in the United States is pretty… relaxed.
You see, the supplement industry is still governed by a piece of legislation called the Dietary Supplement Health and Education Act (DSHEA), that was enacted in 1994 (Nearly 30 years ago!). This piece of law makes the Food and Drug Administration (FDA) the governing body that oversees dietary supplements. 2
The thing is,since 1994, the number of supplements available on the US market has increased from approximately five thousand items to over ninety-thousand as of 2017. 3 That’s a huge increase! And, the FDA simply can’t adequately oversee that many products under current regulations.
Now, there are laws in place that supplement companies are required to adhere to, but many companies do not, because the odds of getting caught by the FDA are slim.
You see, no prior authorization or testing is needed to produce and market supplements under the DSHEA, which means that new products can go to market without any kind of safety or efficacy evaluation. 2 This, combined with the increasingly huge number of new products on the market, means that there’s effectively very little oversight.
Long story short, supplement companies are mostly left to police themselves, and many companies take advantage of this in a bad way.
Give Me a “For Instance”
Take a look at the results of a 2020 research study that purchased 30 products online, none of which were third-party tested, and tested them to see if the contents of the bottles matched what was listed on the labels. 4
Third-Party Testing: This refers to the process of testing a product through an independent, third-party organization or laboratory. Third-party testing is commonly used to verify the safety, purity, and quality of products, including dietary supplements, food products, and consumer goods. Third-party testing is generally preferred over in-house testing, as it is considered more objective and unbiased.
Only seventeen of the tested products matched their respective labels. Less than half! 4
Seventeen of the tested products listed ingredients on their labels that the researchers could not detect in the product. 4 You read that right, these products were completely missing ingredients they claimed to contain.
Nine of them contained ingredients and/or chemicals that were not listed on the label. 4
Yikes! What if someone was allergic to one of these ingredients? A person would have no way of knowing an allergen was in the product before they ingested it. Bad. News.
For your safety, and the safety of your loved ones, it’s important to understand how to select quality supplement products that contain what the label says.
Is This Why So Many Doctors Don’t Like Supplements?
Yes. This is a big reason why many healthcare professionals look down on supplement use and discourage their patients from it.
And who could blame them? Apparently as many as half of supplements ought to have “Mystery Flavor” on the label rather than the product name.
Gah! How Do I Get Good, Truthful Supplement Products?
Well friends, that’s what we’re here to talk about, because despite what critics might say, supplements are important, and you can find responsible products if you know how.
We’re here to share some steps you can take to ensure that the supplements you buy are safe, effective, and appropriate for you. Hooray!
10 Steps to Check your Supplements:
This may seem a little strict, but it’s so important! No third-party testing means that nobody checked to make sure the product is free of contaminants, or even that it contains what it says it does.
Most brands that do third-party testing use well-known organizations, and generally post the logo for that organization on the product packaging.
You can look for the following icons from USP, NSF International, Lab Door, and Consumer Labs.
At Wholesome Story, we have our third-party testing completed by The Clean Label project. Every supplement we sell has either the CLP- Certified icon, or the Purity Award icon to show that we’ve paid to have testing conducted, passed the test, and in the case of the Purity Award, produced a product that is among the cleanest on the market!
Clean Label Project is a non-profit company that’s passionate about consumer education and food/supplement safety. You can learn more about the Clean Label Project at their website, where we’re sure you’ll soon come to see why, out of all the options, we chose to get certified with them. They’re awesome!
You can tell a lot about a brand from their website. Even if you choose to buy from some place like Amazon, take time to check out a company’s own platform before buying. Look for clues as to how seriously they take issues like research, efficacy, and customer service.
The last thing you want is to have a bad reaction to a supplement and then have to deal with a company that doesn't know or care why it happened, and therefore doesn’t provide refunds or Q&A support.
Here is a link to our website where you will find our story, our values, our certifications, and more blogs like this one!
Let us make this simple for you. No CoA, no deal.
If a company doesn’t want to share their CoA with you, it likely means they’re hiding something, which means you can’t trust them. Period.
People can pay for ratings, and a good way to spot fake ratings is a discrepancy in a product’s overall score between two different selling platforms.
For example, our best-selling product, Myo & D-Chiro Inositol, has a rating of approximately 4.5 stars on Amazon, iHerb, and on our website.
Each platform has a slightly different rating, but they are all pretty close, and this is a good sign. This helps to show that we aren’t paying for reviews. If one platform were to have a rating of 4.8 and another platform listed the same product at a rating of 3.8, that would be a red flag.
Third-party sellers are notorious for cheating and trying to make a quick, dirty buck. In fact, it’s not uncommon for unauthorized third-party sellers to sell counterfeit products. No bueno.
Unauthorized Third-Party Sellers: This refers to individuals or companies who sell products, without proper authorization or permission from the manufacturer, brand owner, or authorized distributor. They may obtain products from sources other than the brand owner or authorized distributors, and may sell them at a lower price or with altered packaging. They may sell counterfeit, expired, or otherwise unsafe products, and they may not provide the same level of customer service or product support as authorized sellers. Hence, buying from unauthorized third-party sellers may violate the manufacturer's warranty or other policies, which can leave the buyer without recourse if something goes wrong with the product.
To avoid this, try to buy directly from the company if possible. You can do this through their website or through verified seller accounts, such as those on Amazon, iHerb, etc.
Here’s our Amazon Storefront, where you can purchase our products with your Prime account and still avoid unauthorized third-party sellers. We’ve got you covered!
Proprietary blends can help supplement companies keep the secret to their success a secret. But, secrets aren’t exactly helpful to the consumer now are they?
Proprietary Blend: This is a term used to describe a mixture of ingredients that are blended together in a specific ratio. Proprietary blends are commonly used in dietary supplements, and often include several different ingredients that are intended to work together synergistically. The specific ingredients and ratios of a proprietary blend are typically kept secret by the manufacturer, and are not disclosed on the product label.
In fact, proprietary blends are a great way to mask how much and/or how little of certain ingredients a company uses in their product, which means they can cover up Pixie Dusting quite effectively.
Pixie Dusting: This is a term used to describe a marketing tactic in which a manufacturer includes a small, ineffective amount of an ingredient in a supplement formula in order to list it on the label and advertise its supposed benefits, without actually providing a meaningful dose.
At Wholesome Story, we don’t do Proprietary Blends or Pixie Dusting. We think it’s important for you to know exactly what you’re consuming and how much, so we shun these all-too-common practices.
If a company/product doesn’t provide any contact information, don’t buy. It’s imperative that a customer be able to reach the producer of a supplement product, so that they can get things like CoAs and allergy information, and so that they can report side effects, etc.
No contact info, no purchase. In fact, providing contact info is a legal requirement in the US. If you see a product that doesn’t have contact information for the brand, then they’re in violation of the law and are probably hiding something. Yikes!
You can find contact information for Wholesome Story on our packaging and our webpage…and here too! Just email hello@wholesomestory.com and the ever-lovely Isul (our customer service manager) will gladly help you with whatever you need.
This is an important thing to know. Different amounts of supplements can do different things. If you’re taking either too much or not enough of your chosen supplement, you may not be getting the benefits you’re looking for.
A common example of this is our Myo & D-Chiro Inositol. Our recommended dose is 2050 grams per day (4 capsules) and many people follow our recommendation. However, some people find that they need to take either more or less of the product for it to work for them.
In a case like this, users can modify their dose by taking more or fewer capsules as needed. But, if you are taking a product that contains more in a single capsule, than you need in a whole day, then this is not an option. Always check to be sure you can get the dose you need from the product you choose.
Many supplements, including vitamins and minerals, can interact with prescription medications and may not be safe for you because of this.
Good supplement companies usually provide pertinent warnings on the packaging and/or website to help consumers figure out if a product is safe for use alongside certain medicines.
Wholesome Story has caution statements for each of our products on our website under the “CAUTION” tab for each listing, where we list possible interactions and warn against inadvisable combinations.
As an example, here is our caution statement for Berberine. Scroll to the menu in the middle of the page and select the “CAUTION” tab to read.
Unfortunately, many good-quality products don’t have caution statements, so it’s always important to do your own research to help figure out if something is appropriate for you to use alongside your medication(s).
And remember, caution statements are not comprehensive. If you have questions or concerns that you don’t feel are addressed in a product’s caution statement, you should reach out to your healthcare provider.
In the same way that medications and supplements may not be appropriate to use together, many diseases and other health conditions may cause your body to respond poorly to certain supplements, including certain vitamins and minerals.
Again, you can look for caution statements and warnings, as well as reaching out to your healthcare provider.
You’ve Got This
As you can see, with just a few simple steps and some planning, you can ensure that safe, high-quality supplements are the only supplements you and your loved ones use. Now you have what it takes to be your family’s supplement superhero!
And, since carefully-chosen, high-quality products that keep individual needs in mind aren’t always the easiest or cheapest option, here’s a 10% off code to help you get what you need WHOLESOME10 Sweet!
So from all of us at Wholesome Story, happy shopping!
Questions
What do you look for when evaluating supplements? What are some products that you wish you could get from Wholesome Story? Find us on Facebook, Instagram, Pinterest, and TikTok!
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources
Introduction
PMS…every woman’s three favorite letters. Ah, that time of month when you feel hangry, bloated, crampy, and emotional. It’s a magical part of womanhood that’s culturally legendary for making rational, healthy women into emotional monsters plagued with pain and food cravings.
In this post, we’ll learn about what PMS is, why it happens, what’s normal and what’s not, and ways to alleviate your PMS symptoms.
So, strap on your sanitary belt and get ready for a ride through one of womanhood’s most reviled experiences. Today, we’re talking about PMS.
Definitions:
As promised, here is your set of definitions for this post:
What is PMS?
If you have periods, chances are you also have experienced at least some degree of PMS, since it affects an estimated 75-90% of the menstruating population. 1, 3
As you read above in the definitions, PMS is just a collection of symptoms that occur toward the end of a woman’s luteal phase and into the beginning of her menstrual phase.
PMS is not a disease or disorder, it’s just the female body coping with changing hormone levels, though we admit it sure feels disease-like at times.
If you’re having a bad PMS day and just need to feel some feelings about how people make you feel about your body’s feelings, then check out this beautiful, feminist, PMS rant on Healthline. We promise you’ll feel validated and maybe even a little vindicated.
What Are the Symptoms?
The degree to which a person is affected by PMS varies widely, and symptoms can include one to all of the following: 1, 3
Emotional symptoms:
Physical symptoms:
No wonder people hate it so much! Look at that list again and just take a moment to appreciate that any of these symptoms can occur every month in a healthy person. Oh. Joy.
Who Does it Affect?
PMS symptoms tend to affect the following groups of women more often than others: 1
PMS can change with age and worsen over time, so women in middle age tend to have it worse.1, 4
If you have a medical condition such as depression, IBS, etc., your symptoms may worsen when you get PMS. 1
Some women experience only mild symptoms, while others have more severe experiences and may have difficulty carrying on with their regular schedule.
How is PMS Diagnosed?
There is no official way to get diagnosed with PMS, but you can talk with your doctor to get their input and help in determining if your bothersome symptoms are caused by PMS. 1, 3
Usually, diagnosis goes something like this:
Doctor: “So, you think you might have PMS. Why do you think that?”
Patient: I get really tired, bloated, and emotional before my period. I just want to eat everything and ignore everyone!”
Doctor: “Do you feel this way a lot?
Patient: “No, just usually right before my period and during the first part of my period.”
Doctor: “Yeah, it sounds like you’re dealing with some PMS symptoms.”
Of course, this is a very shortened version of a hypothetical conversation, and most doctors are careful to ask basic health and safety questions like family medical history, gynecological history, depression symptoms, etc.
And…that’s it. No testing or big medical drama is necessary for a PMS diagnosis.
Remember though, if you experience debilitating symptoms every month, it could be PMDD. So, be honest and straightforward with your healthcare provider about your symptoms so that they can provide appropriate care, which could include a PMDD diagnosis. 1, 3
What Causes PMS?
The exact cause of PMS is not known, since it’s likely caused by a variety of factors. Here are a few possible causes that researchers have highlighted as being likely culprits for many women: 3
PMS symptoms generally start to go away a few days into menstruation when a woman’s estrogen levels start rising again. 1 Remember, if it’s not temporary and predictable based on your cycle, then it’s not PMS.
How is PMS Treated?
If your symptoms are minor, your healthcare provider may advise you to take some acetaminophen or ibuprofen to help with any pain you're experiencing, and to avoid salty foods to ease the bloating. 1
If your symptoms are interfering with your life, your doctor may provide prescription medications such as antidepressants, anti-anxiety meds, painkillers, diuretics, or anti-inflammatories to help you cope. 1
Need a laugh break? This calls for some PMS memes. We’re laughing so hard we’re crying…yeah, the tears are from laughing…hehe.
Are There Natural Treatments for PMS?
Most treatments for PMS are natural, yay!
Here are a few tips for ways to reduce PMS naturally:
Many women report that dietary supplements are helpful to them in reducing symptoms, and research backs this up, at least partly.
When to Get Help
Mild PMS symptoms are normal, but if you find that your PMS is interfering with your life, you should talk with your doctor about ways to improve your experience with your monthly cycle. 4
If you are having PMS symptoms that are interfering with your well-being, it’s a good idea to track your symptoms so you can take the information in to show your doctor. This will help them to find the best treatment options for you individually. 4
The Bottom Line
PMS is normal…unless it’s not. If you are experiencing PMS symptoms that make it hard for you to live your normal life, then it’s probably time to get some help. There are many ways you can support your body to reduce your symptoms, including exercise, eating healthy, getting enough sleep, and even medication and/or supplements.
Questions
Did you learn something new about PMS? Did our post make you feel validated in any way? Find us on Facebook, Instagram, Pinterest, and TikTok!
P.S…Do you like stickers?
We’re still just a bunch of kids here at Wholesome Story, so naturally we love custom stickers. In fact, we had some of our designs for upcoming products made into stickers with the help of the folks over at Sticker Mule!
What do you think? You can look for these designs in the upcoming Wholesome Story App and in our soon-to-launch Tea Line! And, of course, let us know if you want stickers haha.
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
What is Endometriosis?
If you don’t know what this disease is, or how it can affect the lives of the people suffering from it, then you’re not alone. Most people don’t know what Endometriosis is, which is pretty surprising given that approximately 5-10% of women have it.1, 2
In this condition, endometrial tissue, the type of tissue that lines the uterus, grows elsewhere in the body, usually the pelvis. Endometrial tissue growths are often found on and around the ovaries, vagina, bowels, bladder, kidneys, and intestines. 1 2, 3, 4
When endometrial tissue grows where it doesn’t belong, this is Endometriosis or “Endo” for short. 1
Image: (1) 3
You might be thinking that this condition sounds odd, but wondering why it’s such a huge issue. The reason these growths cause problems is that, like the endometrial tissue in your uterus, they shed their lining or “bleed” on the same schedule as your menstrual cycle. These mini menses usually happen inside the abdominal cavity though, where they can’t release their discharge through the vagina, meaning that the discharge (menstrual blood) is trapped.
The presence of all these out-of-place endometrial cells and their discharge sets off a chain reaction in the body that leads to inflammation and the formation of scar tissue. The scarring and inflammation, in turn, usually cause pain, sometimes a lot of pain. 1, 2, 3, 4
Definitions:
As promised, here is your set of definitions for this post:
What are the symptoms?
First off, know that symptoms vary a lot from one case to the next, so diagnosing based on symptoms alone is not clinically correct. People with Endo may have all to none of the following symptoms:
Debilitating Period Pain
Cramps should not be so bad that they prevent you from living daily life, bad cramps like this could be a sign of Endo. 1, 5, 6
Teens who have debilitatingly painful periods that interfere with their daily lives have over a 50% chance of being diagnosed with Endometriosis. 1
Chronic Pelvic Pain
Pain that doesn’t ever really go away, or that repeatedly bothers you at different times during your cycle, could indicate scarring and inflammation from Endo. 1, 5
The longer this goes on without treatment, the more likely it is that your pelvic floor muscles and nerves could be damaged…possibly permanently. 1, 5
Painful Sexual Intercourse
The activities of sex can pull and stretch scar tissue in or near the reproductive organs, causing pain that is sometimes severe. 1, 5
Endo can also lead to pelvic floor muscle spasms, which can worsen with vaginal penetration, such as in sex. While the discomfort is mild for some, it can be deeper and more uncomfortable for others. This pain can happen during and/or after sex. 5, 6
Bottom line, sex should not be an inherently painful experience, and if it is for you, go talk with your doctor.
Stomach Problems
Endo can cause the bowel to kink, twist, or cause other intestinal issues. This can cause constipation, diarrhea, and/or bloating, depending on the individual. 1, 5
Sometimes these deformities can get bad enough that removal of organ tissue is required. Women can lose parts of their intestines, kidneys, and other organs to Endo if it’s bad enough. 4
Painful Bowel Movements and/or Urination
This is especially common among Endo sufferers when menstruating. 6 Just so you know, pain when pooping and/or peeing, even during a period, is not normal. You should talk with your doctor if this is your experience.
Excessive Bleeding
Having very heavy periods, and/or intermenstrual bleeding (bleeding in between periods), can be a sign of Endometriosis. 6
A normal period shouldn’t cause you to go through a maxi pad or tampon every 30 minutes. Please talk with your doctor if you’re experiencing very heavy periods.
Fertility Problems
Up to 50% of women who experience infertility have Endo, and fertility problems are extremely common among Endo sufferers. 5
The inflammation, scarring, and adhesions caused by the Endo growths can block the fallopian tubes, and even cause damage to sperm and/or eggs. The scarring and twisting of organs can make it difficult for sperm and egg to meet each other, or for an embryo implant in the uterus. 5
Many doctors encourage patients with Endo not to put off having children, since the condition may worsen with time and could make conception impossible at some point. 3
Why All the Suffering?!
Well, that was a lot! You may be wondering why so many women suffer from Endo without proper treatment. Shouldn't there be more awareness for this so that people can get treated earlier?
There are a couple of common reasons why so many women allow Endo to take over their lives.
Women are tough!
Because so many Endo sufferers just live with the pain and cope on their own, the average Endo diagnosis can be 6-10 years from disease onset. 5 This means the average Endo sufferer endures a lot of potentially unnecessary pain, yes, but it also means that by doing so, they let their disease worsen and potentially create irreversible damage.
If you have some or all of the symptoms listed above, and you think you might have Endometriosis, make an appointment to see your doctor about it. Period.
Women are tough because they have to be.
It’s not uncommon for women with Endo to be told that they are over-dramatizing their symptoms for attention, or so that they can get out of school, work, etc. 4
The idea that women would fake debilitating pain to get out of living is ABSOLUTELY RIDICULOUS. If your healthcare provider has even insinuated that they think you’re faking symptoms to get a doctor’s note, then find a new doctor. Period.
How is Endometriosis Diagnosed?
Moving on from our depressing barrage of information on symptoms and medical neglect, let’s talk diagnosis.
Diagnosing endometriosis is, unfortunately, a high-tech endeavor. A qualified health professional must lay eyes on the endometrial growth(s) before a diagnosis can be made. 1, 6
Possible methods of obtaining a diagnosis include:
This is almost certainly where the process of getting diagnosed will start for most people. A pelvic exam is an exam from your doctor where they insert their hands or tools into the vagina and possibly uterus. This is your doctor taking a peek, in person, at what is going on up there. 6
An ultrasound can also be a good way to get “eyes” on endometrial growths that aren’t visible in a pelvic exam. Your doctor may choose to get a transducer ultrasound (the kind that goes over the tummy), a transvaginal one (the kind where they insert an ultrasound wand in the vagina), or both depending on the location and extent of possible endometrial growths. 6
An MRI can provide a detailed view of your insides that your doctor may wish to have before providing a diagnosis. This option is similar to an ultrasound, since it allows medical professionals to take a peek inside. The biggest difference between an MRI and an ultrasound is that an MRI provides a much clearer picture than an ultrasound. 6
Laparoscopy is a surgical procedure where the patient goes under general anesthesia, and the doctor makes tiny cuts in the abdomen so that they can use a small camera (laparoscope) and surgical tools to explore your insides and excise (remove) endometrial growths. Unfortunately, this is the most common way to diagnose Endometriosis because it’s the only way to get tissue samples for lab-verified identification if they cannot reach the growths through the vagina or other natural openings. 6
Image (2)
How is Endo Treated?
Finally. Let’s talk about how our sisters with Endo can get some help!
Since there is so much variability in disease presentation, symptoms, and severity, there are several treatment options for Endo. Women who only experience mild pain may opt to take a dose of tylenol and get on with their day, while others may require invasive surgery and/or hormonal treatments to stop the spread of their rogue Endo tissue. 6
Your doctor may recommend any of the following treatments if you have Endo:
Thank. God. If you’re in pain and you can’t manage on your own, ask your doctor for pain medication to help you cope. 6 You deserve to feel better!
Your doctor may recommend one of several hormonal drugs to help control the spread and severity of your Endometriosis. Usually this means hormonal contraception options that prevent menstrual cycles and therefore, prevent/slow the growth and spread of your Endometriosis. 1, 6
This is standard treatment for women who want to have children someday but aren’t yet ready. Stopping the hormonal cycle from continuing can make a huge difference in slowing the progression of the disease and therefore preserving fertility. 1
Surgical interventions for Endo are extremely common and many women with Endo will undergo as many as 10 or more surgeries for it in their life. 4
There are a range of surgical options available depending on your individual case and treatment goals, but they can basically be narrowed down to two types, Conservative Surgery and Hysterectomy. 6
- Conservative Surgery is the process of removing endometrial growths from the abdominal cavity, while preserving the reproductive organs. This is usually done for women with severe Endo who still want to try and preserve their fertility. 6
- Hysterectomy is the removal of the uterus, and often the ovaries too. While this used to be a standard treatment, many healthcare providers are opting to leave the reproductive organs intact unless there is no other option, or the patient has opted for their removal. 6
It’s important to note that even after surgery, Endo growths can return. This is why it’s so common for women with Endo to undergo several surgeries in their lifetime. 4
Endo-sufferers often undergo fertility treatments when they are trying to conceive. This is because of fertility problems, yes, but also to help women get pregnant as quickly as possible. You see, the more times a woman ovulates, the more opportunity the disease has to progress in her body.
Possible fertility treatments that can be used to help speed up the conception timeline include stimulating the ovaries to produce more eggs, or even in vitro fertilization. The options available to you depend on your individual case and your goals. 6
If you want to try and conceive naturally, you may be feeling disappointed by this information. Just remember it’s your body and you do get to decide when and how to pursue pregnancy.
Because of the risk for disease progression while trying to get pregnant, some doctors recommend undergoing fertility tests before stopping birth control, so that you know what your chances are ahead of time. Remember, going off of hormonal therapy (birth control) can allow the disease to progress rapidly, so getting a picture of your fertility before allowing that to happen is a wise idea.
To assess your fertility, your doctor may recommend imaging to see if your fallopian tubes are blocked in any way, and they may also recommend checking to see what your ovarian reserve is, since endometriosis can decrease this. They may also suggest you have your partner’s sperm tested, just to ensure that he can contribute his part quickly and efficiently too. 1
Are There Natural Treatments for Endo?
If you’re more of a Natural Nancy and you’re not loving all the surgery and hormonal drug options, then you might prefer to consult a Naturopathic Doctor (ND) as opposed to an MD.
ND’s believe in the body’s natural ability to heal itself, and they generally employ non-invasive, supplement and/or food based treatment modalities. 2
Unfortunately, we don’t have a Naturopathic treatment plan to show you. This is because most NDs develop and promote their own treatment plans for things, rather than adhering to a standardized treatment protocol like MDs do. While this allows for a greater amount of individuality in treatment, it also prevents us from sharing generalizable treatment information.
If you want to pursue Naturopathic care for your Endometriosis, we recommend contacting a certified ND who specializes in women’s reproductive health. You can use this link to search for NDs in your area.
Wholesome Help
If all this makes you feel overwhelmed and unsure where to start, you’re not alone. The thought of needing prescription meds, surgeries, and fertility treatments, just to live a normal life is super scary. Also, these interventions don’t guarantee good results and many women find that they are still hugely impacted by the disease.
Because of this, we want to share some ideas and resources you can use to help yourself.
Food
First, let’s talk about food and nutrition. It’s estimated that roughly half of women with Endo find at least some success in controlling symptoms by using diet, possibly because so many Endo sufferers also have gastrointestinal problems. 7
Just to clear things up though, there is no one right diet for Endo. Different diets work better or worse for different people based on a variety of factors including lifestyle, tastes, food sensitivities and allergies, and of course any additional diagnoses such as IBS, Crohns, etc. 7
We do know the basics of what a good Endo diet is though, and we can make suggestions for dietary modifications based on the reports of other women.
Generally speaking, an anti-inflammatory diet will be most helpful, since much of the pain from Endo is caused by inflammation. An anti-inflammatory diet is one that focuses on getting lots of fruits, vegetables, nuts, and seeds, while limiting sugary foods, processed foods, and red meats. Chemically, this is the basis for creating an environment in your body where inflammation is less likely to occur or get out of control.
Some women find that cutting out one or more of the following foods is helpful in managing their symptoms:
Popular healthy eating patterns among those seeking to decrease inflammation include the Mediterranean Diet, the DASH Diet, and a Whole-Foods Plant-Based Diet.
Additionally, there are certain nutrients that may help with your symptoms, including Magnesium for muscle relaxation, Zinc for hormone regulation, and Fiber for estrogen excretion. 8 You can choose to find foods high in these nutrients, and/or take supplements.
So, if you’re looking to gain more control over your Endo symptoms, optimizing your diet might be just the thing!
Community
You know us, we are all about making sure you don't try and do this difficult journey on your own. So, here are some links to communities and resources for those with Endo.
This is just the tip of the iceberg. There are so many places you can find information and support for Endometriosis! Dear friends, please don’t do Endo alone, there’s no need to.
The Bottom Line
Endometriosis is an extremely common and potentially debilitating disease that is all-too-often misunderstood, under-treated, and even overlooked. While the pain and health risks that come with Endo should be reason enough to treat the disease, women with Endo have a long, sordid history of being dismissed by their healthcare providers as attention-seekers, over-dramatizers, and lazy individuals looking for excuses to get out of work, school, chores etc. 4
If you have Endometriosis, there is help for you, even if it’s imperfect, invasive, and expensive. The consequences of doing nothing can be far worse than the treatment and may result in things like infertility and/or organ removal. 1, 4
Choosing to engage in support groups and/or self-help options like diet, can be a great way to complement the care you get from your doctor(s). There are ways you can start to take more control over your body and your disease!
Questions
Did you learn something you didn’t know before about Endometriosis? Do you have any resources for Endo sufferers that you’d like to share? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
A Wholesome Story Blog Series on Women’s Health & Fertility Issues
Post #1: The Lingo
Introduction
Ah, the feminine mystique. Virtually every society on earth, past and present, has been obsessed with the female body. And why wouldn’t they be? We are beautiful and fascinating. Our biology is complex, variable, and quite sensitive. Yet, we are also incredibly resilient, strong, and we are capable of life’s greatest physical feat…creating and birthing new life. Yeah, you can bench 300 lb? Impressive. Well, I can make a whole, new person. Ha!
Sometimes this sense of feminine mystery and power is fun, sexy, and quite frankly, super cool. Other times, its complexities are just confusing and frustrating.
Regardless of how you’re feeling about your femininity today, we’re here to help pull back the curtain on a few medical conditions that are common, but not always well-understood.
You see, we believe that women deserve to have their biology understood and cared for, so whether you’re reading this for yourself, your partner, a family member, or a friend, we hope you can use your newfound understanding to be an empathetic and non-demeaning voice in society on behalf of all womankind.
Wow, that was a lot, but we’re really feeling it!
The Lingo
If you’re like most people, when a conversation arises about a medical issue, you probably find yourself thinking, “Am I the only one who doesn’t understand what’s being talked about?”
No, you’re not the only one; that’s why we’re writing this series.
In upcoming posts, we’ll get in-depth on some hot issues in women’s health, including hyperandrogenism, hirsutism, Polycystic Ovary Syndrome (PCOS), Premenstrual Syndrome (PMS), irregular periods, endometriosis, and ovarian cysts.
Let’s get on with the learning, shall we? We’ll start by helping you to understand some terms you may hear bantered about at work, your doctor’s office, or your next family gathering. What do these terms mean in plain, simple English?
And with that, here is your first set of terms and definitions.
We’ll provide a list like this in each post of the series, just to make sure you have all the information you need to understand what you’re reading.
Androgens are typically found in large amounts in men and in small amounts in women.
Men with low androgen levels, and women with high androgen levels, may present with sex characteristics typically associated with the opposite sex, such as breast tissue in men or facial hair in women. 1
In women, however, this condition rarely leads to a full bald spot, but rather causes excessive thinning of hair.
Scientists attribute this type of hair loss to an overabundance of the androgen dihydrotestosterone (DHT), which has a marked effect on hair follicles. 2
This growth can happen on the ovaries, fallopian tubes, uterus, vagina, or pretty much anywhere in the pelvic region.
People with this condition usually have very painful periods and often struggle with fertility. 3
So women with coarse, thick hair on the face, neck, chest, back, thighs, etc. are said to have this condition.
Hirsutism is typically caused by hormonal imbalances. 4
Image: 4
Physical signs of this condition include hirsutism (see above), hormonal acne, and androgenic alopecia (see above). 5
Infertility can be caused by a number of factors, some male, some female, and is not “just a woman’s problem.” 6
A normal menstrual cycle is between 21 and 35 days long and should not vary more than 9 days between cycles or cause severe blood loss or pain. 7
Image: 8
There are many kinds of ovarian cysts, including follicle cysts, which can be a normal part of a monthly cycle, or if there are many follicle cysts, may be a sign of an abnormality such as PCOS.
Some cysts do not contain follicles (eggs) and may be benign, cancerous, or something non-cancerous but still harmful.
It’s important to speak with your doctor if you think you may have a cyst(s) so that you can have it evaluated and cared for properly. 9
This disorder is characterized by abnormal sex hormone levels and high numbers of immature eggs on the ovaries which create small cysts.
Women with this condition often have long periods, no periods, irregular periods, high androgen levels, fertility problems. 10
PMS is experienced by as many as 75% of women and girls of childbearing age.
Symptoms can present as physical, mental, or emotional abnormalities such as headache, fatigue, breast tenderness, anxiety, depression, acne flare ups, change in libido, alcohol intolerance, and constipation or diarrhea. 11
Feeling a bit more ready for those medical conversations now? We hope so! By the time you finish reading this series, you’ll be providing informal educational talks for your female colleagues.
The First of Many
We’re excited to learn and grow with you as we research and write about women’s health issues. We hope these blog posts will leave you feeling empowered and in awe of your body. Women are incredible!
Next up, we’ll be learning about Endometriosis. Read our next blog post to find out more about what this condition is, who it affects, and ways to help manage symptoms.
Questions
Are you excited to learn more about the female body? Do you have any questions about women’s health that you’d like us to answer? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
"The rhythm of life is intricate, but orderly, tenacious but fragile. To keep that in mind is to build they key to survival." - Shirley Hufstedler
Today we’re talking about biological rhythms, those things that govern our bodies and keep us ticking along in pace with the rest of the world. We’ll talk about the types of rhythms, how they interact, and what makes a woman’s rhythmic experience so different from a man’s.
When Did We All Get So Tired and Lonely?
Millions of women all over the world are searching for balance, fulfillment, and healing. There is a sense that things are not as they should be, that something is fundamentally wrong with the way we live our lives, that we are out of balance. Even those who follow a daily routine are likely experiencing some sort of disconnect from life as they feel it should be.
Our go, go, go culture, with its cubicles, smart phones, street lights, and schedules has a lot to do with the sense of loneliness and fatigue that’s so pervasive in modern society. This is because, as it turns out, these things that are meant to keep us on task, connected to the world, safe, and orderly, are very often at odds with what Mother Nature has provided to keep us healthy and happy.
The Rhythms of Life
Let’s take a dive into the biology of our rhythms and see if we can figure out how to live more balanced, fulfilling lives.
Women have three types of rhythms that govern their biology: infradian, circadian, and ultradian.
Infradian rhythms are those that take more than 24 hours to complete. Examples of this in nature include hibernation, Seasonal Affective Disorder (the winter blues) and of course, menstruation. 1
The menstrual cycle is nature’s most well-known infradian rhythm, so much so that sometimes it’s simply referred to as a woman’s infradian cycle.
The Waking Rest-Activity Cycle is an ultradian rhythm that you’ve probably heard of, though maybe in not so many words. It’s the basic principle that our brains get fatigued after short bouts of work and that taking breaks regularly throughout the day can help to keep us refreshed and thinking clearly. 3
Check out this article from Better Humans to learn more about the Waking Rest-Activity Cycle so you work better while still leaving time for your favorite phone games.
Who's Running This Show and Why Is it Such a Mess?
Each of these bodily rhythms is governed by the suprachiasmatic nucleus (SN), that is, the part of the brain that runs the body clock. 4
The SN has many rhythms to keep track of, and since each rhythm has its own agenda, sometimes they interfere with each other. This means that our bodies are constantly trying to find the right balance between all the individual rhythms happening at once. 4
For men, the rhythmic sweet spot is much easier to hit than it is for women. You see, men don’t have a monthly cycle, so their entire set of rhythms runs on a clock of 24 hours or less. If they can nail down a daily schedule that works for them, then they’re golden.
Not so for women, oh no. We have all the rhythms they have, and we also have our infradian rhythm, aka our menstrual cycle. The menstrual cycle creates an ever-changing landscape of hormones and physical processes for the body to adjust to.
Let Us Illustrate
Imagine a race track, a perfect, oblong track with identical opposing curves and wide, even lanes. Its symmetry is predictable and visually pleasing. The curves are precise and its runners know exactly what to expect based on the lane they choose. This is the world of men, and they run the full track every day.
If you take that race track, make it 28 times as long, remove the lanes and pavement, and add some hills and extra curves, now you’ve got a woman’s world. Since there are no lanes, every lap is a little different, and the topography can vary a bit from one lap to the next. It’s a wild and dynamic course, and runners on this course know to expect the unexpected. It takes about a month to run this track (and many women are in the difficult position of having to run off-track a lot of the time too).
“Hard Happy”
Each track is beautiful and unique, but they are very different from one another, and thus they require different techniques and skills to be run efficiently and enjoyably.
As you might imagine, the woman’s course, while intricate and beautiful, comes with a lot more challenges, thus requiring a lot more pacing and planning in order to make it around with sanity and health still intact. It’s also a hard track to run alone, which is probably why women are generally so social. (Even introverted women go to the bathroom in groups.)
Well Now I Feel Validated, but Also Discouraged
If this info has you feeling down, don’t lose heart, you’re not alone and there are steps you can take to improve your experience with the female racetrack aka infradian rhythm aka menstrual cycle.
Very often we ladies try to power through with our plans, when in reality we’d be much happier and more productive if we learned to listen to our bodies and give them what they need, even if it means changing the plan.
For example, say you train in CrossFit every day before work. But, you wake up one morning on your period feeling tired, nauseous, and a little achy. Your body is begging you to reset the alarm and skip the morning workout in favor of some much-needed sleep. But, we’ve been taught that overcoming our bodies is the right thing to do. “Train your body to work for you, and don’t give into those lazy feelings!”
What do you choose?
Those women who aren’t familiar with the importance of following their infradian cycle and working within their natural rhythms, will probably feel more pressure to haul it out of bed and hit the gym, bleeding or not. If they do stay in bed, they’re likely going to be plagued with feelings of guilt and failure for messing up their routine and skipping a day at the gym. *gasp!”
Listening to your body and giving it what it needs can turn this guilt complex on its head. It makes space for you to forgo the intense workout in favor of a few minutes of light stretching before work…and you get to feel good about this decision.
The notion that women are on a 24 hour schedule and need to establish an unchanging routine is just plain wrong. Learn to listen to your body and give it what it needs when it asks for it.
Cycle Syncing is a great way to learn to listen to your body and follow your natural rhythms. Check out our blog post, Cycle Syncing - For a More Balanced and Energetic Life or this Healthline article to learn more!
2. Stop trying to run the track all by your lonesome.
Women are innately social creatures, yes, even the introverts. We need time and space to share our stories and to hear the stories of other women. We need validation and a community within the larger the sisterhood of womankind.
We realize that socializing can feel like a daunting task for some of us, especially those who struggle with making and maintaining friends. So we’ve made a short list of ideas for connecting with other women.
Here is a link to a list of some top-rated women’s Facebook groups. Maybe your people are closer than you think!
Want to volunteer but don’t know where to start? Use Volunteer Match’s nationwide search engine to help you find the perfect fit!
If you’ve never heard of a moon circle before, rest-assured it’s not a cult. Moon Circles, also called Women’s Circles, Red Tents, and a variety of other names, are groups of women of all ages that meet on the full moon and/or the new moon to talk with one another about how they’re doing and make space for primal femininity. Built on the wisdom of the ancients, these social groups have experienced a recent surge in popularity as modern women seek to connect with each other and with their primal roots.
Here is a link to the Wild Woman Project, an international group that hosts Moon Circles for women both in person and online.
Very often we overlook those women who are best able to be our friends and listen to our stories. Family members like mothers, grandmothers, sisters, aunts, nieces, etc., can love us in a way that outsiders just can’t, because unlike outsiders, they get it. These people are in the know. If you have healthy but distant relationships with women in your family, but you’d like to grow closer, then reach out! Let them know you’d like to grow closer, because chances are they would like to as well.
3. Pay attention to where you are at in your cycle.
Our hormones can alter a lot throughout the month, and with these alterations come changing needs. When we’re menstruating and losing blood, we need more iron-rich foods, more rest, and more quiet time. When we’re ovulating we need more activity, lighter foods, and lots of social interaction.
Additionally, when you give your body what it needs in each phase, your circadian and ultradian rhythms will be more easily balanced and things will flow more smoothly for you. Get in the rhythm of the month over the day.
There are a variety of programs that can help you to do this. From cycle syncing apps to moon circles, there are various methods of tracking your monthly cycle and providing for your body based on what phase you are in.
Just in case you forgot, but you’d like to know more, here’s that link to our blog post again: Cycle Syncing - For a More Balanced and Energetic Life.
4. Take time to reflect each month on what worked and what didn’t.
Making space for introspection and really taking time to examine your schedule’s impact on your health and wellbeing is important.
Even taking a few minutes each week or month to think through how things have been going recently and evaluate your choices can be helpful. You can reflect on things like whether you really needed to skip that yoga class last week, or perhaps consider adding more healthy carbohydrates to your diet can help to keep you more energized during certain phases.
As you evaluate, remember that your rhythms are all interconnected. Your hormones, sleep patterns, dietary choices, exercise routine, social activities, and rest periods all have an impact on each of your cycles. Living in balance means paying attention and making adjustments where needed.
5. Don’t Skip Your Breaks.
This is something that you need to be aware of on the daily. Remember that Waking Rest-Activity Cycle we mentioned earlier? Keep an eye on that cycle and remember to listen to your body and give it rest frequently throughout the day.
This tip can help to keep you more mentally and physically sharp regardless of what part of your infradian cycle you’re in. Let’s hear it for scheduled work breaks!
Embracing Your Rhythms
We hope that learning about your rhythms has inspired you to explore your own body’s rhythms and pay attention to the way they affect your life. Taking the time to work with nature and to balance our lives within its natural constructs can change the way we experience ourselves and others.
Questions:
Do you agree that women struggle to balance their rhythms in modern cultures? Did you find the ideas in this blog helpful for pursuing a more balanced life? Find us on Facebook, Instagram, Pinterest, and TikTok to let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
In case you haven’t heard, our environment is becoming increasingly toxic. The products we surround ourselves with, that we put in and on our bodies, are often (usually) laced with harmful amounts of toxic chemicals known to cause cancer, infertility, diabetes, autoimmune diseases, obesity, and much more.
Whoa. Way to Start Things Off On a Heavy Note.
At Wholesome Story, we understand the impact that sustained exposure to these toxins can have, and we want no part in feeding more pesticides, heavy metals, or plasticizers to our patrons.
Because of our passion for clean living, we wanted to find someone who could help us ensure that what we produce is clean, wholesome, and actually good for you. Enter the Clean Label Project.
What is the Clean Label Project?
The Clean Label Project (CLP) is a national nonprofit organization “with the mission to bring truth and transparency to food and consumer product labeling.”1
What Do They Do?
CLP uses rigorous product testing and continual certification programs to help health-conscious companies and consumers make choices that are clean and healthful for both humans and the environment. 1
Why Do They Do It?
The health of the planet, including human health, is in crisis. You may have heard recently that the average sperm count for a healthy man has decreased by half in the last fifty years. 2 And, as if that wasn’t cause enough for concern, reproductive health is not the only aspect of our wellbeing that has been negatively influenced by the constant barrage of chemicals that our bodies face every day.
The last fifty years have also seen a huge increase in the incidence of diseases such as cancer, diabetes, obesity, autoimmune diseases, and hormonal dysregulation diseases. 3,4
While we know to blame our ever-increasing health problems on factors such as poor diet, decreasing exercise rates, increasing stress, and inadequate mental health care, there is one major culprit that has remained relatively invisible to the average consumer, and that is environmental toxins.
Studies like the ones cited above have started to confirm what hippies, tree-huggers, and granola aficionados have been claiming for years, that the widespread health problems we’re experiencing in modern society are directly caused by the toxic chemicals we eat, breathe, and wallow in every day.
Tell Me More About these Uber Scary Chemicals
It’s no secret that humans have become mass chemical-users. Nearly everything we touch is laced with, or coated in, chemicals.
Some of these chemicals are from the packaging industry, others are from pesticide and herbicide use, while still others are flame retardants and water repellents used in home-building and furniture manufacturing.
Here are a few of the many chemicals that Wholesome Story works with CLP to keep out of our products and keep our customers healthy: 1
- Heavy metals like: mercury, cadmium, lead, and arsenic.
- Pesticides like: glyphosate, methomyl, rotenone
- Phthalates (Plasticizers) like: benzyl butyl, dibutyl, dihexyl, and bis (2- ethylhexyl)
- Parabens (artificial preservatives) in the following forms: methyl, ethyl, isopropyl, propyl, total butyl, and benzyl
- BPA (bisphenol-A) and BPS (bisphenol-S)
These chemicals have been linked to a variety of health concerns including hormone dysregulation, diabetes, cancer, obesity, and more. 5
Ok, I’m Scared Now. Just Exactly What Does the CLP Do to Help?
The CLP only certifies products that meet the specifications set out in Proposition 65, a legislative action set forth by the state of California to better control what ends up in our food supply. Prop 65 is the most rigorous set of standards in the U.S. to date. Products that comply with Prop 65 standards are among the very cleanest available on the market. 1
By helping us, and other health-conscious companies, to test and verify our products are clean, CLP empowers buyers and sellers to change the marketplace and create healthy options with clear labeling.
In this sense, the Clean Label Project is similar to the Non-GMO Project, and the Fair Trade Certified Project. They all partner with businesses to help make the world a cleaner, fairer place.
We chose to work with CLP because their standards are much more stringent than what is legally required, so their products are cleaner than the competition. We like clean.
This Is All I Want to Buy Now! How Do I Find CLP Certified Brands?
We recognize that you buy things besides Wholesome Story products (shocker), and we’d love it if you chose to buy products that are certified by the Clean Label Project. Check out this link for a list of brands they partner with.
You can get CLP certified products ranging from baby food to sunscreen and beyond!
Fun Facts About Toxic Pollution
To help you get in the spirit of anti-toxin fervor, here are some interesting facts about the impact toxins can have on our everyday lives and the health and wellness of us, our children, and our grandchildren.
Humans eat plastics just like turtles and seagulls do. The only difference is that we eat microscopic particles that enter our food through contact with plastics rather than mistaking plastics for food sources. Microplastics = microscopic + plastics, and they’re in everything, including our blood.
To reduce your intake of microplastics, opt for glass dishes and cups, don’t reheat food in plastic containers, try to choose glass-bottled products over plastic ones when possible. 6
2. Scientists estimate that our foods, toys, personal care products, and homes are filled with obesogens, that is, chemicals that heavily contribute to metabolic changes which favor weight gain and lead to obesity. Carpeting, baby play mats, fast food wrappers, processed foods, couches, paint, toys, and a host of other everyday products can greatly contribute to unhealthy weight gain and hinder weight loss efforts.
We’ve been blaming everything for the obesity epidemic except the very chemicals that caused it. Yes, poor diet and exercise habits are certainly significant factors and ought to be considered carefully, but chemicals such as flame retardants, BPA, plasticizers, pesticides, etc., have been shown to cause weight gain and thwart weight loss. 7,8
3. Your breast milk probably isn’t as impeccably clean as you think. A recent study found that 100% of tested breast milk samples had high levels of per- and polyfluoroalkyl substances (PFAS) in them. According to the FDA, PFAS can cause increased risk of certain cancers among other things. 9,10
And, another recent study found that 75% of tested breastmilk samples contained microplastics. Microplastics have been shown to cause cell death and allergic reactions in some people and animals. 11,12
4. There’s a good chance your makeup has asbestos in it. Yup. Eyeshadow, blush, and pretty much every other powdered makeup product for sale in the US, has a pretty good chance of exposing you to asbestos.
You see, many brands still use talc in their powdered personal care products, ranging from makeup to baby powder. The issue is that, in nature, talc and asbestos are buddies who form side by side and the two are almost inextricable. To ensure your products are asbestos free, opt for talc-free products and say no to asbestos! 13
5.Toxic chemicals may be to blame for the increasing cases of autoimmune disorders. Studies are finding that toxic chemicals play a key role in the increasing incidence and progression of autoimmune disorders. 4,14 Some of these chemicals include tetrabromobisphenol A which is a flame retardant, trichloroethylene which is an industrial solvent, and phthalates which are plasticizers.
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Chances are you, or someone you know, has an autoimmune disorder. This type of condition is characterized by the body’s immune system fighting healthy tissues in addition to potential pathogens. Examples of autoimmune disorders include Lupus, Celiac Disease, Rheumatoid Arthritis, and Type I Diabetes.
And On that Gloomy Note, We Leave You
Just kidding, we wouldn’t leave you so depressed!
We hope that you feel empowered by what you’ve learned. Empowered to make healthier, more wholesome purchasing decisions, voting decisions, and chemical use decisions.
Join us in banding together against the toxins in our world, and take a stand for healthy, wholesome products that help to nurture and grow our families and to protect our natural world.
Gif 7
Questions:
Did you learn something new about toxic exposure? Does this post make you feel empowered to find clean products for you and your family? Find us on Facebook, Instagram, Pinterest, and TikTok to let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Article reviewed and approved by
Justine Bender RDN, LD
“I’m so sick of eating carbs”.....said nobody ever! Carbohydrates are the lifeblood of the human race. We are built to run on carbs and our bodies will do whatever they have to in order to get them.
But, we live in the heyday of low-carb fad diets. Keto, Paleo, Atkins, Carnivore, you name it…they all claim to provide a healthier lifestyle by limiting carbohydrate intake.
But why do carbs get such a bad rap if they’re the human body’s preferred fuel source? Shouldn’t they be healthy if the body loves them so much?
In this post we’re going to discuss all things carbs. We’ll talk about why we love them, what foods they’re found in, why they’re an important part of a healthy diet, and how to enjoy your carbs healthfully this holiday season.
Why the Carb-Hate?
It’s really an issue of balance. Humans seem incapable of balancing their food intake appropriately, especially when it comes to carbohydrates.
You see, most of our junk foods are made mainly from carbohydrates - pastries, ice cream, candy, chips, soda, crackers, etc. These foods provide our bodies with a quick, easy-to-digest form of carbs that they don’t really have to work hard to extract from among the other components of the food. This means the body gets its all-important glucose quickly and easily. These kinds of refined, fiberless carbs are called simple carbohydrates.
Since simple carbohydrates are rarely found in nature, and since for most of humanity’s history we’ve been battling food shortages, our brains are wired to reward us when we eat these carbtastic treats.
Reward Me How?
The body’s initial reaction when you eat a slice of birthday cake or a serving of french fries is very good. Your body sends out cascades of approving chemical signals that flood your brain with feelings of happiness and enjoyment.
You see, our bodies are lazy on almost every level and thank us profusely when we give them energy that they don’t have to work hard to get. SUGAR RUSH!
Get to the Part Where Carbs Are Healthy
Not all carbs are junk food.
The carbohydrate food category is massive, and many healthy foods are carb-based, such as whole grains, fruits, and vegetables. These are called complex carbohydrates.
Complex crbs provide our bodies with glucose yes, but they’re also full of fiber, vitamins, minerals, and phytonutrients.
Also, our bodies have to work a bit harder to separate out all the components of these foods, such as fiber, so most of them don’t provide an instant spike in blood sugar. This is a good thing. Complex carbohydrates provide a slow release of nutrient-dense energy for long-lasting fullness and satisfaction.
Check out this Healthline Article or this article from the Cleveland Clinic for more in-depth information about the types of carbs.
Then Why Don’t I Crave Them Like I Do Cake?
Our brains don’t have the same affinity for complex carbs as they do for simple ones because we’re wired to love a short-cut.
When you have a slice of whole grain toast with peanut butter, or carrot sticks and hummus, your brain is a little less enthusiastic than it is about ice cream or chips.
This is your classic case of delayed gratification. In the moment, your brain can be sassy and ungrateful when you eat healthy foods, but enthusiastic and approving when you eat junk foods. You can think of this instant reaction as your brain’s immature, child-like response to food.
While complex carbohydrate foods that are full of fiber and other nutrients may not provide the instant flood of happiness and approval that foods made from simple, highly refined and processed carbohydrates do, they are very healthy and your body will thank you in other ways.
Ooo What Other Ways?
Do you crave clear skin, long-lasting energy, balanced blood glucose, and a healthy metabolism? Complex carbohydrates could help get you there.
As we all know by age 30, junk foods make our bodies angry once the initial pleasure has worn off. They can cause weight gain, lethargy, acne, and more.
On the flip side, complex carbohydrates generally promote healthy weight, good energy levels, and clear skin, etc.
Take the Mediterranean Diet for example. This eating style has been lauded by researchers as one of the most healthful eating patterns for people of all ages and health conditions.
As you can see in the image above, carbohydrate foods make up the base of the diet with one caveat… simple, refined carbs represent only a small portion of the pyramid and are consumed sparingly.
Could You Sum it Up for Me?
Carbs get a bad rap because we tend to indulge our child brain and eat junky ones, which cause health problems such as obesity, diabetes, digestive problems, inflammation, cancer…the list goes on.
We associate negative outcomes with carbohydrates because of the kinds of carbs we choose.
Eating junk can make our adult brains pretty upset when we realize our food choices have led to things like weight gain, acne, headaches, indigestion, constipation, and long-lasting fatigue.
On the other hand, when we eat healthy foods and our bodies feel good, we often still let our child-brain control the narrative. We associate the healthy outcomes with deprivation at the dinner table rather than with abundance.
Tell Me More About Abundance; I Like Food
With the holidays just around the corner, we’re here to discuss the mountains of food that you’ll be buying, cooking, baking, and EATING.
The idea of abundance can conjure images of mashed potatoes drowning in gravy, decadent cakes and pies dusted with powdered sugar, and fluffy, white rolls straight from the oven and dripping with butter.
Ironically though, most of these foods are not nutritionally abundant. They are filled with simple, refined carbohydrates and they lack the kinds of nutrients your body desperately needs in order to function and stay healthy during the hectic holiday season, such as vitamins, minerals, and phytonutrients.
You may love white bread, but it’s empty. It’s soft and fluffy because they took out all the good stuff. The fiber and micronutrients, such as those listed above, were removed to make it all fluffy and soft. It’s just savory white sugar really.
So Deprivation is Healthy. You Lied.
Not so fast there. We think there are many ways to indulge and enjoy abundance in the holiday season while still prioritizing complex carbohydrates over refined ones.
Abundance could look like this: Baked potatoes with the skin on and drowning in mushroom gravy, herb-roasted carrots drizzled with honey, shaved brussel sprout salad with toasted nuts and dried cranberries, crusty whole-grain bread with thick slices of farm-fresh cheese, and a sweet potato pie for dessert of course!
Call us crazy, but we honestly think the second meal sounds so much more decadent, and what’s more, it’s filled with nutritious, health-promoting carbohydrates. Just add in your protein of choice and you got a meal that is indulgent without being harmful, nay the opposite! The second meal is filled with health-promoting complex carbohydrates.
Check out this resource from the Mayo Clinic to find complex carbtastic recipes for every occasion and flavor palette.
You Mean I Can Eat All the Carbs I Want?
Balance is really key here. If you have diabetes, or any other medical condition that makes it hard for you to process carbohydrates, you can’t eat as much as you want of the healthy carbs just because they’re healthy. They will still raise your blood sugar levels, albeit more slowly than their simple counterparts.
Similarly, if you struggle with overeating, just remember that healthy foods still have calories and can cause weight gain if you overindulge.
However, if you thought you had to go into the holiday season either avoiding carbs completely or feeling guilty for not avoiding them, just know there’s another option.
You can choose health-promoting carbohydrates like whole grains, fruits, and vegetables. For the most healthful preparations, choose to pair them with healthy fats like olive oil or salmon, and lean proteins like turkey or lentils.
You can also choose to limit the amount of refined flour and sugar you use in your cooking and baking. Try making whole wheat pie crust, using less sugar than the recipe calls for, or choosing fruit as a sweetener.
If you prefer your desserts “unadulterated,” then perhaps focus on getting more dinner and less dessert.
There is also the tendency to eat like it’s a holiday every day for all of November and December. But, you can choose to strictly limit your refined carbohydrates on all days except the actual holidays. This could go a long way in helping you keep your carbs in check throughout the season.
For those watching their carb intake, take a peek at this article to learn how to calculate net carbs, aka DIGESTIBLE carbohydrates, by subtracting nondigestible ones, such as fiber, from your total intake. Woo hoo!
The Short Version
There are many healthy carbohydrates you can use to make indulgent holiday meals during this festive season, such as squashes, broccoli, whole wheat, oatmeal, sweet potatoes, and beans of all varieties.
While you may still need to keep a lid on your overall carb consumption, prioritizing complex carbohydrates over simple ones will go a long way in promoting overall health by providing you with a plethora of fiber, vitamins, minerals, and phytochemicals that are only abundant in carbohydrate-rich foods.
You can substitute complex carbohydrates for simple ones in your cooking and baking and/or limit your intake of refined holiday foods to just the actual holidays, and not all the weeks before and after.
We hope that you feel inspired by this post to make delicious, nutrient-dense foods that you can feel good about eating this holiday season!
Questions:
Do you feel like carbs have been demonized for you? Has this information helped you to know how to better incorporate carbs as a healthy part of your diet in the holiday season? Find us on Facebook, Instagram, Pinterest, and TikTok to let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Women get a bad rap, and I think we all know why. Women are often considered to be “too emotional,” “moody,” “hormonal,” and other sexist terms that just aren’t meant to be flattering.
See top entry for “emotional” in the Urban Dictionary:
There’s this pervasive idea, at least in western culture, that steadiness and unchanging-ness are the norm, and what’s more, that they’re the standard of goodness.
Women throughout history have tried, and often failed, to live up to societal expectations of steadfastness. Those who do live up to the standard are usually just naturally low-key individuals who don’t express their emotions as dramatically as some of their sisters might.
Ladies, I’m here to tell you, and your gentlemen too, that we’ve been done a disservice. Yes, our moods change throughout the month. Yes, our hormones aren’t the same every day like men. And no, there’s NOTHING wrong with this.
Our moods aren’t simply “emotional” changes that come from being “weak,” “fragile,” or “easily influenced,”. Very often our moods signify physiological changes from our hormones that bring about perceivable differences in our bodies and minds.
So, not only is it ok to not live on a twenty-four hour cycle as if every day was the same, it’s healthy.
Well That Was A Lot. What’s This About Now?
In this blog post we’re going to talk about Cycle Syncing. That is, the practice of women taking their monthly cycle into account when planning their daily, weekly, and monthly calendar events, workouts, and meals.
We’ll learn together what the phases of our monthly cycle are and how they impact our minds and bodies.
We’ll discuss how these phases can change our preferred activities and why it’s important to listen to those bodily cues.
Finally, we’ll discuss ways that women can learn to live more at one with our bodies. It’s not just a man’s world; it’s ours too, and our biology deserves its own place in our cultures and schedules.
Let’s Get to It
A woman’s monthly cycle has four phases, menstrual, follicular, ovulatory, and luteal. 1
Each of these phases is (are) marked by distinct hormonal changes that drive the cycle through each stage, but they also drive the body through other changes as well. Depending what time of your cycle you’re in, you may feel more or less energetic, creative, hungry, emotional, sexual, anxious, etc.
The goal of cycle syncing is to help your body move through the difficult periods with grace and kindness, and to harness the energy of the more pleasant periods.
This kind of specialized attention can help your body to feel more cared for and function more effectively.
For example:
During your menstrual phase when you’re losing blood, and therefore energy, iron, oxygen, etc., choosing foods high in protein, iron, and complex carbohydrates can help you to stay nourished and energized.
On the other hand, during your ovulatory phase, you may feel energetic, playful, and sexy. Choosing light foods such as fresh vegetables and smoothies may help you hold on to these feelings and keep you from getting unnecessarily weighed down in an otherwise pleasant hormonal period.
So, without further ado, let’s learn about the phases and how to improve your experiences with them
Menstrual
I think most people are familiar with the menstrual phase, it’s when Aunt Flo comes to visit. There’s more to this phase than tampons and chocolate though.
During the menstrual phase, a woman’s body is shedding the uterine lining that she has spent considerable energy developing over the past weeks. In this process of shedding, the uterus must heal all the points of blood vessel contact between the shed lining and the uterus, so inflammation is naturally high in the body at this time. 1
In addition to the physiological implications of this process, there are hormonal effects as well. Both estrogen and progesterone are low in this time, which is likely to make you feel tired, and uninspired, on top of the physical symptoms of cramps, bloating, fatigue, etc. 1
We know that women vary dramatically in their ability to cope with this particular phase of the cycle. Fortunately, there are ways we can improve our experience of Aunt Flo’s visit.
- Stay hydrated. Our bodies use a lot of fluid to generate inflammation for healing and we also lose a lot in our menses. Dehydration can worsen feelings of tiredness and even contribute to period-related constipation, which worsens menstrual cramps and bloating.1
- Eat to combat inflammation and promote healing. Choosing to eat anti-inflammatory foods such as fruits, vegetables, nuts, seeds, herbs, and spices can help lessen the inflammation and pain that accompany this time of the month. 1
- We should also make sure that we’re getting plenty of iron and B vitamins, since bleeding, regardless of the cause, depletes these nutrients and can contribute to fatigue or even cause anemia. To get more of these nutrients, choose foods like mushrooms, fish, walnuts, peanuts, and dark leafy greens. You can also choose to supplement with a B-vitamin complex and/or an omega-3. 1
- Many women find it helpful to choose warm, cooked foods in this time, since they are easy to digest and absorb. It’s just one more way to take it easy on your body and treat it gently. So, if you notice that large salads and other raw foods just don’t sit well during your menstruation phase, this can be a very soothing way to care for yourself.
- Don’t do any huge, creative projects unless you have to. You’re unlikely to feel inspired, energetic, or creative. 1 If you can, choose to complete tasks that take less creative power, and the simpler the better.
- Take it easy on your body when it comes to exercise. Your body is already working really hard during the menstrual phase, so exercise should be gentle and slow. 1 Many women find that walking, yoga, stretching, or very light weight training are best in this time. Save the cardio and heavy lifting for later.
Follicular
Ah, the follicular phase. That golden time of flat tummy and boundless energy. If only every day were a follicular day.
The follicular phase is the time when the body is preparing an egg for fertilization. One of the many eggs in a woman’s body is selected to be matured, so that she can ovulate and become pregnant later in her cycle. 1
During this time, estrogen is rising and progesterone is low. Since the female body loves estrogen, you’re likely going to feel very good during this phase. You may feel more energetic, inspired, creative, and social. 1
As with all phases of the cycle, there are ways that you can alter your lifestyle to maximize benefits and minimize unwanted effects.
- If you’re trying to conceive, or even if you’re just leaving it up to fate, now is a great time to nourish your developing egg to give it the best chance at a healthy life, should it turn into a pregnancy. To improve your egg quality, focus on getting lots of healthy fats and antioxidants. This means eating foods like eggs, nuts, seeds, fish, berries, cruciferous vegetables, and leafy greens. Color is key right now! 1
- Many women find it helpful to lean into that light, energetic feeling by choosing to eat a lot of salads, smoothies, and other raw, light foods. You may also find that you crave less carbs during this time and prefer to eat more lean proteins and non-starchy vegetables. Go for it!
- If you really want to cash in on the estrogen phase, you can increase the effects by eating a diet rich in phytoestrogens during this time. Phytoestrogens are molecules found in plant foods that are very similar to human estrogen and many of them produce similar effects in the body when we eat enough of them. Foods high in phytoestrogens include soy products such as edamame, tofu, tempeh, and soy milk, flax seeds (not flax oil), strawberries, cranberries, raspberries, peaches, wheat bran, cruciferous vegetables, and dried fruits. 2
- Now is a chance to harness your creative energy and work on projects that require lots of thought and collaboration. This is a great time to prioritize work that takes a lot of energy, creativity, and focus. 1 So, write that blog post, paint that portrait, or fine-tune that recipe. You can do paperwork later.
- You’re probably gonna have energy to move your body right now, so party on! This phase is a time for long runs, HIIT workouts, and strength training. You’ll probably have better endurance and are likely to make bigger gains. (Studies show that strength training in the follicular and ovulatory phases builds more muscle than in the luteal phase). 1
Ovulatory
The ovulatory is the best and shortest phase. It’s technically the end of the follicular phase, and in this time the mature egg is released from the ovary and into the fallopian tube where it waits for sperm to come and fertilize it. 1
Estrogen peaks in this phase and progesterone remains low. Most women feel frisky, sexually aroused, energetic, creative, and social during this time. 1
In this phase, recommendations will be very similar to the Follicular phase, but with a couple of distinct differences.
- Continue eating to nourish your egg and your reproductive system. Choose to eat healthy fats like olive oil and omega-3s, and antioxidants like berries and leafy greens. In this phase you’ll want to start increasing your water intake to support the coming luteal phase as well. 1
- You can continue to prioritize light, bright foods like salads and smoothies, but if you find that you’re starting to crave warm, cooked foods, listen to your body and give it what it's asking for. Some women find it helpful to start transitioning in this time by including more cooked, starchy vegetables in their diet such as carrots, sweet potatoes, peas, and winter squash.
- Our estrogen is peaking in this time, so this is the last chance to really cash in on that high for the month. 1 If you’ve been reaping the benefits of including lots of phytoestrogen foods, you can continue that for just a little bit longer.
- Now is the time to finish up your creative, high-energy projects. Your ovulatory phase signals the last 2-3 days of this highly productive time, so you might want to finish things up before your body starts to slow down both mentally and physically. 1
- Even if you’re trying for a baby, don’t be afraid of those high intensity workouts in this time. Your body has lots of energy, so use it! You can continue to enjoy the same exercises as in the follicular phase. 1
Luteal
When you enter the luteal phase, your body is preparing for a possible pregnancy. The lining of your uterus is growing thick with tissue and blood, so that a baby can implant and feel all cozy and safe. 1
When you exit the ovulation phase and enter the luteal phase, your estrogen levels drop like a rock. Then, estrogen and progesterone rise together, with progesterone being the dominant hormone. You’re likely to have less energy both physically and mentally, and you’ll likely be feeling bloated as well. 1
This is also a time when you’re likely to be feeling hungrier than before and you’re also likely to want more carbs. 1 Thou shalt not come between a woman and her pizza!
Fortunately, taking good care of your body during this time can help to minimize unpleasant side effects.
- As stated above, you may be feeling hungrier than usual, and that’s totally normal. If you’re hungry, then eat! Your body is working hard and you are burning more calories in this phase of your cycle. 1
- Start incorporating more complex carbohydrates such as oatmeal, brown rice, sweet potatoes, peas, and corn. These nutrient rich, energy rich foods will help keep the fatigue and cravings at bay. 1
- If you find that you often get cramps during this phase, you can continue to prioritize omega-3s and antioxidants to help keep your pain levels down. And, of course, since bloating is usually a part of this phase, avoid eating lots of salt, which will aggravate any bloating you experience. 1
- If you haven’t done so already, start transitioning to more cooked foods and fewer raw ones. The extra fiber you’ll get from these foods may also help to rid your body of any excess estrogen that could make the luteal phase more unpleasant and less balanced. 3
- Since progesterone is the dominant hormone in this time, you’re going to want to try and accomplish as many tasks as you can early in the day, since you won’t have the same kind of mental stamina you had in the follicular and ovulatory phases. You’re likely to feel slow and kind of foggy. In fact, progesterone is the hormone that contributes most heavily to “pregnancy brain” since it’s dominant in pregnancy as well. 1 We ladies are susceptible to “luteal phase brain.”
- Now is the time to return to a more gentle exercise routine that focuses on activities like walking, gentle yoga, and light weight lifting. 1 Remember, your body is doing a lot, so don’t feel the need to compensate for extra calories by going on long runs or doing crossfit. Be kind to yourself.
Did you know cycle syncing isn’t a new concept? It’s based in the Traditional Chinese Medicine (TCM) approach to managing a woman’s monthly cycle. Check out this article to learn about TCM Cycle Management.
A Few Things To Note
What if I don’t know my cycle?
If you’re interested in cycle syncing but you aren’t sure how long each of your cycle phases lasts, then start tracking.
You can use things like cervical mucus, basal body temperature, ovulation tests, and other tools to help you figure out how many days each of your cycle phases typically lasts.
Figuring this out can be a bit of a process, and most women at least three months of tracking before they really know.
What if I don’t have regular cycles?
If you want to do cycle syncing but you don’t have a regular cycle, then you can try following the lunar calendar and move with the phases of the moon.
Many women’s cycles are synchronized to the moon’s phases anyway, so this is a good option if you’re trying to create more regularity in your cycle. If successful, your body will show you her preferred cycle as you move through the phases with care and attention.
Menstruation is typically associated with the full moon and ovulation with the new moon, so start by matching one of those hormonal phases to its respective lunar phase.
Image: https://www.reviewofreligions.org/31041/significance-of-the-moon-and-the-lunar-calendar/
What if I’m on birth control?
If you want to do cycle syncing but you’re on birth control or have an IUD, things aren’t quite so poetic.
Hormonal birth control prevents the body from moving through the natural phases of the cycle. 1 You can talk with your doctor about the specifics of what your birth control does to your hormones and treat your body accordingly if that’s something you’re interested in.
But really, cycle syncing is all natural, and birth control is not, so they don’t really work together. This isn’t to say that hormonal birth control is a bad option, it’s just not going to take you through the same phases every month that mother nature will.
Perhaps plan to incorporate cycle syncing into your lifestyle in future if/when you plan to stop birth control.
Embrace Your Womanhood!
Whether you’ve decided cycle syncing is the path for you or not, we hope that this post has inspired you to embrace your femininity in all its phases and changeability.
The heart of cycle syncing is to listen to your body and to give it what it needs in order to thrive and move through life with grace. It’s a practice that owns who we are as women, and no birth control or irregular cycle can take that opportunity away.
So, let’s make a move to support ourselves and our sisters emotionally and physically as we acknowledge our unique physiology and strive to make space for it in our lives and culture
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
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We’ve all heard it before and we know it’s true, chronic stress is bad for our health. It can lead to all kinds of health problems including insomnia, obesity, thyroid problems, mental health problems, and cardiovascular disease just to name a few.1, 2, 3
But, what about the impact stress has on our reproductive health? Is being stressed out actually preventing people from getting pregnant? In short, yes.1, 4
In this blog post, we’re going to talk about how stress can negatively affect your chances of conceiving and what you can do about it.
It’s a Hormone Thing
Firstly, let’s get one thing straight. Stress is controlled by hormones, just like reproductive health, digestion, weight management, blood glucose, and everything else. Hormones are simply chemical messengers that communicate with body tissues on behalf of the brain. That’s it.
But, things get a little more emotional when we start talking about our reproductive hormones. Those particular chemical messengers do seem to impact our emotions a bit more, even when subfertility/infertility isn’t a problem. This is why we call teens “hormonal” when they act impulsively, aggressively, or emotionally. We assume that these behaviors and feelings are being driven by the newly formed cascades of sex hormones coursing through their developing bodies. And they very often are.
But, in order to keep things scientifically accurate, and to make sure readers understand that every state of being is a hormonal one, we will be sure to differentiate between sex hormones and other hormones as we discuss the impact stress can have on our endocrine (hormone) system.
Check out this video to learn about the endocrine system in less than 5 minutes!
Tell Me About My Sex Hormones Then
Our sex hormones are often one of the first systems to get wacky when dealing with chronic stress. This is for two reasons, firstly our reproductive system is of no use during a fight or flight situation, so the body powers it down during stress. And secondly, in the female body, our sex hormones are very closely tied to our stress hormones, physically speaking.
You see, stress affects the body through the Hypothalamic-Pituitary-Adrenal Axis (HPA Axis) and the system that controls a woman’s reproductive hormones is the Hypothalamic-Pituitary-Ovarian Axis (HPO Axis).4 Now you may have guessed, based on the names of each axis, that these two systems are very close to each other.
Both systems are working side by side all the time, so when you get stressed and it throws off the HPA Axis, it will inevitably affect the HPO Axis as well.4
Why does one affect the other you may ask? Well, not only are the two systems closely tied, but let’s not forget that you are just one person, one being. This means that when you’re stressed out, all of your body is impacted, not just your HPA Axis.4
Because of this, when you experience chronic stress it can affect your fertility directly, as in messing with your HPO Axis, or it can affect it indirectly by causing hormonal changes that lower your sex drive, increase weight gain, and antagonize blood glucose imbalances.1,5 Stress can also impact your pain levels by causing increased muscle tension, pain, and headaches.6
This is not the recipe for baby-making magic.
What About Dudes?
Men don’t get a free pass on stress and fertility just because they don’t have ovaries. When the body is under stress, it increases the amount of cortisol in the blood, and this can affect a wide variety of body systems in both men and women. But, in men, it can negatively affect their reproductive health, just like the wacky HPO Axis affects female fertility.
High cortisol levels from chronic stress can lead to decreased sperm count, lowered sperm motility, altered sperm morphology, and even impotence.1 It’s pretty hard to conceive a baby when your sperm are slow, wonky, and low in numbers.
And these wonky sperm are just one of the effects of chronic stress. Men can also experience all the non-sex hormone related effects of stress such as low sex drive, weight gain, poor blood glucose control, etc.
So, if both parties trying to make a baby are stressed out, there’s a lot going against them!
Check out this illustration of the many ways that stress can impact the body:
Image: 6
Now Hear This!
Before we continue, ladies and gentlemen, please hear us loud and clear. If you are struggling with infertility related to stress, whether that’s anovulation or wonky sperm, it does not have anything to do with how good a partner you are, or how good a parent you will be. You are not less womanly, less manly, or less anything else just because your body is under a lot of stress. So, let’s leave the blame game on the shelf and continue in a scientific, empathetic manner that leaves plenty of room for good sense and kind words.
But Why Does Stress Turn Off My Baby-Maker?
When you’re in a stressful situation that is short-lasting, cortisol gives your body a surge of glucose to provide energy for running, fighting, etc. But, over time, if cortisol levels don’t go down, it can have the opposite effect. Your body will start storing energy rather than using it.
In layman's terms, chronically high cortisol levels lower your metabolism. That is to say, your body reduces certain calorie-burning processes in order to save up energy to fight the stressors. These processes include things like your immune system, digestion, growth and development, and reproduction.3 This can lead to low energy levels, weight gain, cravings, and infertility. Lame.
And It’s Not Just Physical
Unsurprisingly, chronic stress also impacts our mental health. Chronically high cortisol levels can cause more anxiety, depression, and fearfulness. It can also alter moods and motivation.3
If you have been experiencing a lot of stressors, even good ones like promotions, and marriage, this can cause some of these negative emotional responses. This is because big events are translated by the body as stress, and chronic stress causes chronically high cortisol, which can have these negative emotional effects in the body. 3, 4
What Do I Do?
First, just stop for a moment now and breathe. Inhale. Exhale. Let go of some of that angst before you continue reading.
Now, let’s start with the obvious. There is no escaping stress. Humans are always going to encounter stress in their lives, no matter how Zen their lifestyle is. The key is to manage stress well and to limit stressors where possible.
Way to Be Vague. What Stressors?
As mentioned above, a stressor is anything that disrupts the body’s attempt to maintain homeostasis, or its balanced state. Homeostasis is the way our bodies want to live, but stressors are constantly trying to pull the body out of this homeostatic balance and into a stress state.
Stressors can be emotional, physical, chemical, or any combination thereof. So stressors can include foods, hygiene products, cleaning products, injuries, nutritional deficiencies, relationships, promotions, medications, smells, anxieties, or pretty much anything else you can think of.
If too many of these things happen at once, and your body thinks things are just too far away from normal, it will react with a stress response.
Everyone responds differently to different stressors and everyone’s ability to cope with stress while remaining in homeostasis is different as well. But, once a person has too many stressors for their individual self to handle, it can spill over and create chronic stress until the overflow stops and homeostasis can resume.
Check out the following quizzes to see what your stress levels are:
Fine, I’ll Just Get Rid of All My Stress Until We’re Pregnant
Obviously we cannot, and should not, try to eliminate stress in our lives. That would be futile, and were you to succeed, it would likely deprive you of many meaningful, albeit stressful, parts of your life such as relationships, career, delicious foods, and much, much more!
Instead, we should try and identify sources of stress that are controllable and that aren’t contributing to our lives in a meaningful way, so that we can eliminate them.
This will be different for every person. It could be certain cleaning chemicals, dairy products, an old friendship/relationship, spending habits, or really anything. If you notice something makes you feel sick or stressed, and that something isn’t contributing to your life, it might be a good time to part ways with it.
I’ve Cut All I Can, Now What?
If you want to help your body cope better with stressors, you can try adding de-stressing elements to your life such as regular exercise, mediation, family time, time spent in nature, healthy eating patterns, and other holistic practices that help your body and brain to stay happy and thriving.
So, if you're a gym rat with achy joints from attending too many CrossFit sessions, then take a break from CrossFit and try yoga. If you’re a junk food junkie who loves fast food, take a break from burgers and fries to have a salad or a bowl of soup with whole grain bread. If you’re a workaholic, then clock out on time and go have dinner with friends or family.
You get the idea. Helping your body find balance is really what we’re getting at here.
The Long and Short of It
Stress is inevitable, but being stressed out doesn’t have to be. Everyone responds differently to different stressors and everyone can handle different amounts of stress based on their genetics, personality, environment, etc.
Reducing stress in our lives can be very important for maintaining good health, and of course, for reproduction. So, if you’re struggling with infertility and you’re under a lot of stress, you might need to reduce your stress before your body will agree to make babies.
Reducing stress can be as simple as improving your diet or as complex as overhauling your career. Only you can decide when and how to address the stressors in your life.
Questions:
Are stress and infertility problems for you? Has this information helped you to know how to better cope with stress so you can move forward? Find us on Facebook, Instagram, Pinterest, and TikTok to let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
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Our Favorite Fall Recipes 2022
It’s the time of year again….yup it’s pumpkin spice latte season! America’s aura is orange, pumpkin orange to be exact, and three hundred million people are busy working out ways to get more pumpkin, squash, spices, and other fall flavors into their mouths as quickly as possible.
Wholesome Story is fully on board the fall food train as well, and we’re here to share our favorite harvest recipes with you. Read on to find out how to make your home taste and smell like Autumn coziness.
Champignon Bourguignon
While some may be dreaming in shades of pumpkin-y orange, nothing says fall to our dietitian Justine like a bouquet of fall mushrooms. Très magnifique!
Everything sounds fancier in French, including Champignon Bourguignon, which is just a mushroom stew with red wine. This recipe is deceptively simple and will fill your home with warm, comforting scents and your belly with nourishing whole foods.
Ingredients:
Directions:
If you’re a bit of a mycophile (mushroom enthusiast) and also a foodie, check out this article to learn more about the many edible mushroom species beyond cremini, portobello, and other varieties commonly found in the supermarket. Some of these varieties may even be available seasonally in your local farmers market or co-op!
If you’re more than a bit of a mycophile and you want to start foraging but aren’t sure where to begin, check out the North American Mycological Association and find mushroom hunting groups near you!
Pro Tip - If you want to branch out and find exotic mushrooms but aren’t made of cash, try looking at your local Asian grocery store to see what kinds of mushrooms are available. They often have a much wider selection than American supermarkets for both fresh and dried mushrooms.
Spiced Apple Cider
You may well be shocked that we’re on the topic of fall and haven’t mentioned apples yet! Our graphic designer, Eiko, has made sure that we do not forget fall’s sweetest fruit.
This apple cider recipe is simple, easy, and will fill your house with the sweet scent of apples and spices as it simmers away on your stovetop. Candles are for suckers; cider is for the true fall scent enthusiast!
Ingredients:
Directions:
Did you know?
Shepherd's Pie
Now, Taka knows what's up! For his contribution, our Director of Operations has chosen that classic cold weather comfort food, Shepherd’s Pie.
This rich, all-in-one meal is full of harvest vegetables and garden herbs…it’s like tasting a farm. While this recipe is not vegetarian, you can use a meat substitute to replace the beef, such as lentils or vegan “meat,” use vegan Worcestershire sauce, swap the beef broth for veggie or mushroom broth, and Ta Da… Vegetarians can eat it too! So, don’t skip this recipe if you’re not a meat-eater.
Ingredients:
FOR THE FILLING
FOR THE MASHED POTATO TOPPING
Directions:
Fun fact, what we Americans think of as Shepherd’s Pie here in the US is actually Cottage Pie. In the UK, home of the potato-topped casserole, a Shepherd’s Pie is made with lamb or mutton, hence the shepherd title, but a Cottage Pie can be made with beef, lentils, or beans. Now you know that this recipe is actually a Cottage Pie. But since we’re in America, we won’t hold it against Taka, we love him!
Mom’s Kabocha Squash Soup
Our beloved founders, Shinghi and Junghwa, are singularly minded in their appreciation for festive fall produce; they’re all about Kabocha Squash.
For those of you who may not be familiar with this variety, it’s a Japanese winter squash that is much beloved by all who try it. Some are orange and some are dark green, which starkly contrasts with the vibrant, yellow-orange center, seriously it’s SO vibrant. We love!
This soup is easy, nourishing, and just waiting for you to make it! You can top it with roasted seeds, homemade croutons, fresh herbs, or spicy pepper flakes. Just make sure you’ve got a thick slice of crusty bread to dip, cuz you’ll want it!
Ingredients:
Directions:
If you’re excited for soup season, but you’re not really into squash, check out this list of 20 of the world’s best soups, for some international soup-spiration.
Want even more soup-spiration? Here’s another list of 20 of the world’s best soups and there are surprisingly few repeats from the list above. Everyone just loves soup!
Misugaru Latte
Image: 2
Mika, our Social Media Manager, is sharing a childhood favorite with us from her home culture of South Korea. This exotic drink is probably like nothing you’ve seen before…unless you’ve seen Misugaru before.
If you need a whole-grain pick-me-up packed with vitamins and minerals, Misugaru might just be the tasty beverage you’ve been looking for.
Misugaru Latte (not really a meal, but super yummy :) Misugaru is a traditional Korean multi-grain powder that is combined with milk or water to make the most delicious nutty and cereal-like latte. It is often enjoyed iced in the summer, but I love drinking it in the fall.
Depending on the mix, it contains a variety of grains that often include brown rice, sweet rice, black soy beans, barley, perilla seeds, black sesame seeds, Job’s tears, soybeans, and millet.
Recipe:
Follow this link for the recipe!
If you’re planning to visit Korea this fall, here are some recommendations from expats for what fall flavors you HAVE to try during your sojourn in the east. https://english.visitseoul.net/editorspicks/SeasonalAutumnFoods_/35254
Thanksgiving is not just a North American holiday, Koreans celebrate it as well during the holiday of Chuseok, a harvest festival/holiday very similar to American Thanksgiving. If you’re feeling inspired by the fall flavors of Korea, check out these traditional Chuseok recipes to enjoy the season with some Korean flavors!
Let us know what you'd like to read about next time by clicking on the suggestions button below!
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Hippies get it. They buy most of their veggies from local farmers’ markets, co-ops, and gardens. They are willing to seek out and pay for tiny, deep red strawberries that only last a day in the fridge; they rave about the flavor of fresh, vine-ripened tomatoes, and wax poetic about the textures and colors of squashes, lettuces, and beans.
The rest of us throw a plastic bag of pre-cut and washed lettuce of unknown origin into our Walmart shopping cart next to the Oreos and toilet paper and call it a day.
Ok, so maybe the contrast isn't so stark for all of us, but you get what we’re saying.
Some people go out of their way to seek out fresh, high-quality produce from local farmers, while the rest of us eat whatever we find at the supermarket without a second thought.
And why would we take time to consider where our food is grown? There are so many other important things to worry about in life.
But this is important too.
You see, our Birkenstock-clad friends understand some things that perhaps the rest of us don’t fully comprehend, or maybe don’t even know about.
They understand the importance of environmental health, community food security, and nutritious food. These are some of the biggest reasons why buying local produce is so important.
So, let’s dive in and see if we too, can come to gain the same appreciation for farmers’ markets, local co-ops, and home/community gardens that the self-proclaimed nature-lovers, local-food fanatics, and otherwise health-conscious library-goers of the world seem to have.
Here are a Few Reasons Why Local Food is So Important:
1. Local Food Tends to Taste Better 1, 2, 4, 5
And yes, this is very important.
So many people dislike fruits and vegetables, and many of those people have never tasted fresh, local raspberries or had the pleasure of enjoying a stir fry made of vegetables from their own garden.
Eating fresh, local food that tastes amazing helps people to not only eat their fruits and vegetables but to enjoy them and look forward to each season’s offerings with appreciation and excitement.
Because let’s face it, store-bought cucumbers in December can be a bit of a gamble; they’re often bitter and squishy rather than mild and crisp.
This loss of flavor and texture is usually a result of the food being shipped across the world. It's just old by the time you get it.
Now, which experience do you think encourages a higher intake of nutritious foods? Fresh and light or old and mealy?
Check out this Seasonal Food Guide to see what’s growing right now in your state!
2. Local Food is Very Often More Nutritious 1, 2, 3, 4, 5
This is largely due to our first point.
Many people don’t realize that much of the flavor in their food comes from the vitamins, minerals, and phytonutrients in them. The longer food sits around before it’s eaten, the fewer nutrients are left by the time you consume it.
When nutrients are depleted in foods, they not only lose disease-fighting, life-giving nutrients, they lose flavor.
You see, that loss of flavor we referenced with the December cucumber is actually an indication of a loss of nutritional value. So not only do you have to force yourself to choke down this barely-edible vegetable, you’re likely not getting a lot of nutrition for your efforts.
If you want cucumbers in December and you live somewhere cold, see if anyone nearby is growing them indoors. Local, hot-house cucumbers may not be the nutritional goldmine that summer cucs grown in the sun are, but they’re miles better than summer cucumbers from Chile that just spent the last 3 weeks in transit and have very little nutritional value left in them.
Please understand that even in their depleted state, vegetables and fruits offer a nutritious source of food that is far superior to processed foods, so if they’re your only option and you still enjoy them, go ahead and eat them!
3. Food From Small, Local Farms Tends to Have Fewer Chemicals 3
While this is not always the case, in general, it holds true.
Many local farmers who sell in co-ops, farmers' markets, and through CSAs limit their use of pesticides and herbicides to be within organic regulations, but they do not pay to become licensed organic farmers. You see, becoming a certified organic farmer is an expensive undertaking that most family farms simply can’t afford.
It’s also important to note that the chemicals farmers use on their crops/land are generally quite expensive, and many small farmers opt to use less or to forgo the use of certain products for financial reasons as well. And, those that do use them, tend to use the bare minimum required to see a financial benefit in their crop yield.
If you shop at a farmers market and have the opportunity, feel free to ask the farmers you buy from what their chemical practices are. Many farmers are nerds and would love to talk about it with you!
4. Eating Locally Can Help Keep Your Hometown Green…Literally 2, 3, 4, 5
When you support local farmers by buying their produce, you are contributing to keeping your local area green and open.
Very often, when farmers cannot afford to keep their businesses afloat, they sell their land to developers who then convert the once green, rolling hills into neighborhoods filled with rows of identical houses, apartment complexes ringed with asphalt, and strip malls growing piles of trash rather than fresh foods.
VS
Buying local can actually help prevent urban sprawl in your community.
5. Local Food Production is a Valuable Source of Education 5
Many Americans don’t really know where their foods come from, which can lead to unhealthy and/or unsustainable food choices.
Getting more foods from local sources can help foster a sense of connection with the food you eat while also encouraging healthier, more sustainable choices.
For instance, you’re probably less likely to indulge in processed sweets if you’ve got fresh melons and berries in the fridge. You might be amazed that such wonderful flavors are produced right down the road from you! This kind of appreciation for your food is a lesson greatly lacking in today’s fast food society.
6. Local Food Systems Promote Community Connection 3, 4, 5
In our increasingly isolated lives dominated by impersonal, big box stores like Walmart and online delivery options like Amazon, shopping at your local farmers market can be a great way to foster relationships with people in your community.
Regularly going to a farmer’s market means that you’ll regularly see the farmers who grow your food, and also the fellow locavores (people who eat local foods rather than imported ones) who get their food at the market each week.
If you feel a bit lonely and isolated but aren’t sure how to break out and meet people, start by finding a farmers market or co-op to shop at regularly. Chances are good you’ll meet some friendly locals with similar interests.
7. Supporting Local Farms Supports Genetic Diversity 3, 4, 5
There’s no use denying it, most of the foods from grocery stores are pretty limited in terms of genetic diversity.
You might be able to get four or five kinds of tomatoes if you’re lucky, but they’re probably all varieties that were developed for shelf stability rather than flavor and nutrition. It’s a similar story for carrots, potatoes, berries, eggs, meats, and almost everything else.
Out of the thousands and thousands of varieties of foods we could eat as humans, we rely on a very small percentage in our post-industrial world. Not only does this limit our nutritional intake, but it leaves us vulnerable to massive crop failures since different species can survive different situations.
The UN Food and Agriculture Organization estimates that more than 75% of agricultural genetic diversity was lost in the 20th century! 5
Image: 6
This is where local farming can help.
Small, local farmers are more likely to produce heirloom vegetable varieties, and foods that were developed to enhance taste and nutritional value over shelf stability. These biodiverse settings are also more resilient in the face of pests, natural disasters, and other crop-killing events.
You might need to eat or preserve these foods right after buying, since they often don’t keep well on a shelf…but that’s the way things should be anyway. Diversity and freshness are important!
8. Eating Locally Supports Local Food Security 5
Remember the winter of 2020? I’m sure we all do.
Supermarkets were out of practically everything. From baby food, to produce, to meats and vegetable-based proteins, and of course, the all-important crop…toilet paper, the shelves were bare.
Eating locally may not bolster your local tushy-cleaning economy, but it will help to ensure that you, your family, and your neighbors will have access to nutritious food, even if the market comes to a halt and the world collapses in on itself.
You see, if your food is coming, at least partially, from a farmer a few miles away, you won’t have to worry about lockdowns in faraway places affecting your ability to access those foods. I think we can all get on board with that.
Find a Co-op near you where you can buy fresh, local foods year-round!
9. Local Foods Support Locals 1, 2, 4
Everyone wants to live in the kind of community where people care for one another and look out for each other’s interests and welfare. Shopping and eating locally is a great way to do that for the hardworking farm families that feed you.
It’s very overquoted, but just so fitting: “Be the change you want to see.” Thanks, Gandhi, I think I’ll take that as a recommendation to hit up the farmer’s market this weekend and support my farming neighbors.
You can even go visit your local farmers at their farms and engage in some agrotourism by going wine tasting, taking the kids to a pumpkin patch, or organizing a school field trip to see where food comes from!
Find farms that are open to the public near where you live.
10. Local Eating Can Reduce Your Carbon Footprint 1, 3, 5
One of the biggest reasons that eating locally can be important, and a reason that many people initially start eating locally, is that it can reduce your carbon footprint.
Food that is shipped all over the world is done so by land, sea, and air... and it takes a lot of fossil fuels to do it.
One study found that, “it takes 435 fossil-fuel calories to fly a 5-calorie strawberry from California to New York.” 5 Yikes!
Compare that to getting a pint of strawberries at the local farmer’s market during your Saturday morning bike ride….what a huge difference!
If you want to eat foods that have a smaller carbon footprint, eating locally can be a great way to start.
Wondering what your diet’s carbon footprint is? Check out these links where you can take quizzes, input favorite meals, and average your daily intakes to estimate just how green…or not…your diet is. My Emissions FoodPrint Quiz BBC Climate Change Food Calculator
I’m On Board, Now What?
If you’re feeling excited about the prospect of eating more local foods, but are unsure of how to engage, we’ve got some resources you can check out.
We know that not everyone has a local farmers’ market, or if they do have one, they may not know where it is and what its operating hours are.
If you want to find out what kinds of farm-to-table programs are in your area, check out the links below:
Local Harvest is a search engine that allows you to put in your zip code and see local food options near you including farmers markets, CSAs, and more.
USDA Local Food Directories is a website run by the U.S. Department of Agriculture that helps users find farmers' markets, CSAs, U-Pick Farms, and more.
Perhaps you’re reading this wishing you had enough money to buy locally, but you feel like local foods are too expensive. If you receive SNAP benefits, you may be able to use them at your local farmers market or co-op.
Check out this resource from the USDA to see if you could qualify to receive SNAP benefits and share the wealth with your local farmers so you can enjoy a wealth of good health from eating local, fresh foods. Oh SNAP!
In Short
Trying to eat locally grown foods is beneficial to your health, your community, and the planet overall. Local foods tend to taste better and be more nutritious; they can also increase food security for your community and be an invaluable source of non-commercial food varieties that can help keep our food pool genetically diverse. Hooray for local foods!
Questions:
Did you learn anything new from this blog post? Has this information inspired you to shop for more local foods? Find us on Facebook, Instagram, Pinterest, and TikTok to let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Before we dive right into dietary management strategies for PCOS, let’s get one thing straight. There is no one-size-fits-all approach to treating/managing PCOS.
What works for one person may not work for another. You are your own unique person both genetically and microbiologically, as well as emotionally and spiritually.
This uniqueness can greatly impact the way you respond to certain environmental changes, such as diet changes, so personalizing your approach to finding a healthy, sustainable eating pattern is essential. You need something that will work for your personal preferences and beliefs, concurrent medical issues, health goals, activity level, and other factors.1
That being said, there are some overall patterns of eating that have proved helpful for most women with PCOS, and making dietary adjustments based on these patterns and principles is a great way to start finding an eating pattern that works for you.
In this blog post, we’re going to look at some of the best nutrition patterns, as shown by science, for managing PCOS.
We’ll also take a peek at some of the most common recommendations made on social media that don’t have much scientific support, and explore why these dietary interventions seem to work so well for some and not for others.
So, let’s dive in!
Do Women with PCOS Eat Differently?
This may seem like an odd question, but when you consider that PCOS is basically a hormonal disruption and that many of our food choices are driven by hormones, it seems more legitimate to ask this. So let’s ask it! Do they?
Actually, yes.
Studies show that women with PCOS tend to eat diets with more high-glycemic foods, fewer legumes, and fewer vegetables than women without PCOS.2,3
Based on this information, we can conclude that women with PCOS are probably craving more simple carbohydrates. This is consistent with decreased insulin sensitivity, a condition that affects approximately 75% of lean women with PCOS and 95% of overweight and obese women with PCOS.
Should Women with PCOS Change the Way They Eat?
This is a loaded question. Telling a person they should or should not do something assumes a certain degree of uniformity among people, and it also assumes that the person in question is behaving in a way that needs to be amended.
The truth is that most women with PCOS would benefit from some simple dietary changes, but the extent of the changes needed depends on the individual, not simply on her diagnosis.
It’s also important to note that many women with PCOS are very restrictive in their food choices, which can increase physical stress... which can further drive PCOS symptoms.
Some women need a more regulated diet, and some need a more liberalized diet. The person who can determine this best is the woman herself. So, don’t assume that “dietary changes” automatically means more restrictions, because it might actually mean more freedoms!
Studies have shown that while there’s no one diet that works best for all women with PCOS, there are certain dietary patterns/factors that can help most women with this disorder.1
These dietary patterns include choosing low glycemic-index foods, staying within a low-moderate carbohydrate eating pattern, following a heart-healthy diet, getting lots of fiber, prioritizing fruits, vegetables, and legumes, reducing processed and sugary foods, and timing meals appropriately during the day.1
Dietary Patterns for PCOS
As promised, here are some eating patterns that have proven beneficial for women with PCOS, when studied in randomized controlled trials.
(We like research conducted using these kinds of trials, or tests because the structure of them removes some of the biases from the equation and allows researchers to gain a clearer picture of how the diet affected the study participants.)
1. Low Glycemic-Index Diet
The Low Glycemic-Index Diet or "Low GI Diet" has proven beneficial for many women with PCOS.1,4
The glycemic index is a measure of how quickly a carbohydrate food spikes blood glucose levels. Higher numbers refer to fast, high spikes, and lower numbers correlate with longer, gentler rises in blood glucose.
In a Low GI diet, a person chooses most of their carbohydrate foods from among those that cause the lowest spike in blood glucose, thereby reducing the impact of glucose on the blood and pancreas which allows insulin to do its job more gradually.
Low GI foods provide a steadier, more constant stream of glucose (aka energy) to cells without overwhelming them.1
Studies have shown that Low GI diets can be very effective at helping to manage insulin resistance, and since insulin resistance is a common condition in, and antagonist of, PCOS, this pattern of eating can be quite helpful.
In fact, one study found that women with PCOS who were following a low GI diet had more than three times as many ovulatory cycles as compared to women with PCOS who were consuming a standard GI diet! 5
6 This image shows the difference in blood glucose spikes between different levels of GI rankings.
Check out this article to learn more about Low GI eating patterns.
2. The Ketogenic Diet
There has been some buzz in the PCOS community recently about a study that showed the Ketogenic Diet to be a very helpful eating pattern for women with PCOS.
The study in question was published in 2020, and it showed significant improvements in metabolic markers for overweight women with PCOS after 12 weeks on the diet.7
For those who may be unfamiliar with the Ketogenic Diet, it’s a high-fat, low-carb, low-to-moderate protein diet that has been used successfully in a variety of clinical settings, including childhood epilepsy and some cases of diabetes.
A traditional Ketogenic Diet is extremely limiting and most pop-culture keto diets are much more forgiving towards both carbs and protein than traditional medical versions of the deit are.
Fans of the Ketogenic Diet have been all about sharing that keto lifestyle with the PCOS community since the publication of this research…but there’s a catch.
The diet in this study was a modified Ketogenic/Mediterranean diet and each participant was also regularly given herbal supplements to help negate the side effects of the diet such as nausea and bad breath.7
Some of the herbs they were given have been shown, in other studies, to exert positive effects on the hormonal and metabolic parameters of women with PCOS. So was the success of this study from the diet or the supplements? We just don’t know.
Also, something to be aware of is that this study's version of the ketogenic diet emphasized healthy fat, while the average Keto Diet just wants fat, ANY fat.
The thing is, saturated and processed fats are very inflammatory, while monounsaturated and polyunsaturated fats are anti-inflammatory. This study chose to emphasize anti-inflammatory fats.7
Because this study provided so many changes at once to a small group of women, and because it didn't have a control group to compare them to, it’s not a very good study to use as a recommendation for lifestyle changes.7
That said, if you want to try the Ketogenic Diet for your PCOS and you have a plan to go about it healthfully, more power to you!
3. Moderate Carbohydrate Diet
A Moderate Carbohydrate Diet (MC Diet) has also proven to be quite effective in helping to manage insulin resistance, as well as other PCOS symptoms and markers.1,4,8
In one study, researchers provided women with either a standard diet with a macronutrient breakdown of 55% carbohydrate, 27% fat, and 18% protein or an MC Diet with a macronutrient breakdown of 41% carbohydrate, 40% fat, and 19% protein.1,8
The results favored the MC diet, with a 27% decrease in fasting insulin and a 23% decrease in testosterone.1,8
There have been other studies on the effects of carbohydrates on PCOS as well. These studies show that diets resulting in big improvements for women with PCOS typically provide anywhere from 30-60% of daily calories from carbs.1 So, feel free to tweak the ratios of carbs, fats, and proteins to best suit your body and lifestyle.
Just be sure to keep your protein 18% or higher, and make sure your fats are mostly unsaturated.
The lesson here is that healthy carbs are good for you and can be part of a helpful, therapeutic diet. Yay, carbs!
4. DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension and is a whole-foods diet that is low in salt and saturated fat, but high in fruits, vegetables, legumes, and whole grains.
This diet was developed to manage hypertension (high blood pressure) and cardiovascular disease. But, research has shown that the diet actually helps with many factors involved in PCOS.1
One study compared the efficacy of the DASH diet to a standard diet in women with PCOS. Researchers provided both groups of women with the same daily calories and macronutrient breakdown, but the standard diet didn't have the emphasis on fruit, veg, low-fat dairy, and lack of processed, sugary foods that the DASH diet has.9
This study found that the DASH diet resulted in more weight loss, and higher levels of sex hormone-binding globulin (SHBG) compared to the standard diet.9
SHBG helps women to keep testosterone levels lower by grabbing and binding free testosterone when there’s too much of it.
You can find out more about the DASH diet here.
5. Other Diets
There are other diets that may help with PCOS, including the Mediterranean Diet, a High Fiber Diet, and a Whole-Foods Plant-Based Diet.1
All these diets emphasize fruits, vegetables, legumes, nuts, and seeds. They limit processed foods, red meats, dairy products, and sugars. And, they are all full of antioxidants, phytonutrients, fiber, and anti-inflammatory foods that promote good health.
Any diet that can provide lots of high-quality foods like these will likely be helpful in managing your PCOS.
The key to choosing a diet is that it must be sustainable in the long term. PCOS is driven by hormones and hormones are really slow drivers.1
If you want to use dietary changes to help your body, you may have to stick to your changes for several months, or even a year, before you begin to see real benefits. (We know. Just what you wanted to hear.)
This means you must choose to eat in a way that fits well with your food preferences and lifestyle. If that’s a vegan diet, go for it! But, for most of us, it will probably be a Moderate Carbohydrate diet with an emphasis on unsaturated fats, vegetarian protein and/or fish, lots of fruits and vegetables, and the permission to occasionally deviate from the norm to enjoy some birthday cake or holiday pie. (Celebratory desserts are important for most of us!)
I Heard That This Was Something I Had to Do
There are a lot of dietary suggestions out there that social media influencers promote as necessary for women with PCOS.
Some of these suggestions are helpful, some are not, and some are only helpful for a select few, even though they’re promoted as being helpful for all women with PCOS.
In this section, we’ll discuss a couple of common “musts” that aren’t necessarily as imperative as they’re made out to be.
1. “You MUST Do Intermittent Fasting”
We are aware that a lot of people who are trying to manage their weight turn to intermittent fasting, and this can work well for many people. But, it’s not a method we’d recommend to most women with PCOS for a couple of reasons.
Firstly, most people who follow an intermittent fasting lifestyle tend to eat most of their food at the end of the day, but recent research has suggested that this may be counterproductive.1,10
Let’s take a peek at a study that examined the relationship between the time of day when calories are eaten and the metabolic outcomes these patterns elicit in women with PCOS.
This study recruited 60 lean women with PCOS. They put all the women on a diet with the exact same number of daily calories, but they separated the women into two groups based on when during the day they got most of their calories.
The 30 women in Group A received 980 calories at breakfast, 640 calories at lunch, and 190 calories at dinner. Those in Group B received 190 calories at breakfast, 640 calories at lunch, and 980 calories at dinner.1,10
Most people’s eating patterns more closely resemble group B, but this may not be a very good thing.
The study found that the participants in Group A had much better metabolic markers after completing the diet than Group B did.1,10
Just from eating their calories mostly in the morning, Group A saw a 7% improvement in blood glucose and a 54% improvement in insulin. Group A also saw their testosterone levels decrease by 50% and their levels of SHBG increase by 105%! Group B didn’t see any of these beneficial changes.1,10
Breakfast is the new dinner, people!
The second reason we recommend caution is that depriving yourself of food for a large portion of the day may exacerbate your carbohydrate cravings and lead to poor food choices and binging. Since women with PCOS are already susceptible to both of these things due to their hormones, intermittent fasting may not be the healthiest option.
With that said, if you want to try intermittent fasting to improve your PCOS, go right ahead, but we strongly encourage you to eat your food in the morning hours rather than in the evening if you want to see big results.
And remember, you’re gonna have to work extra hard to fight the power…of your hormones telling you to eat all the carbs now!
2. “You MUST Eliminate Dairy and/or Gluten”
Do all women with PCOS need to eliminate dairy and gluten from their diets?
No.
A PCOS-friendly diet does not need to be dairy and/or gluten-free.
If you know someone, who benefited from eliminating dairy and gluten from their diet and you’d like to try it too, then by all means, go for it! But if you want to keep those foods in your diet and you tolerate them well, don’t feel pressured to give them up.
There’s not much research on the effects of including or excluding either dairy or gluten in a PCOS-friendly diet.
Most of the evidence to suggest people should avoid these foods is anecdotal, meaning it’s just word-of-mouth testimony from individuals who have experienced good things from cutting them out.
While we’re very happy that these women have found relief from their PCOS symptoms by eliminating dairy/gluten from their diets, it’s a little hasty to assume that all women with PCOS will benefit in the same way.
Let us explain.
The likely reason that many women benefit from cutting out wheat and/or dairy products, is that they have a sensitivity to them.
Food sensitivities are different from food allergies in that they’re not overtly dangerous, but they do still cause an inflammatory response.11
One link between food sensitivities and PCOS is inflammation. We know that women with PCOS have increased levels of inflammation, and we also know that food sensitivities can increase inflammation.1,11
Managing inflammation is a key part of managing PCOS, so discovering any food sensitivities and eliminating those foods from your diet can be a good place to start in creating an individualized, PCOS-friendly diet.
Figuring out food sensitivities can be tricky though because it can take days, or even weeks, after a food is eaten before a physical symptom is experienced.11
Dairy and wheat are among the top allergens in the world and many people who eat them are sensitive to them and don’t know it.11
Other common allergens include soy, tree nuts, eggs, fish, shellfish, sesame, and peanuts.12 But most people don’t just give up these foods without checking to see if they are actually sensitive to them. We recommend the same course of action for dairy and gluten.
Common symptoms of food sensitivities and intolerances include digestive problems like constipation, diarrhea, gas, bloating, and stomach cramps. Other symptoms include rashes, hives, eczema, migraines, excess mucus production, joint pain, and fatigue.11
But remember, the symptoms listed above can take a long time after ingestion before they show up in the body, so figuring out food sensitivities can be really tricky.11
To help you figure out if you have any food sensitivities, we recommend keeping a food and symptom diary that will help you figure out if certain foods are causing problems hours or days later.
Another option is to get an allergy test and make sure your healthcare provider knows you’re looking for sensitivities, not just overt allergies.
The Short, Sweet Version
Overall, the tips for a healthy PCOS diet are to follow an MC diet, include lots of fruits and vegetables, get plenty of fiber, limit processed and sugary foods, and choose an eating pattern that will work for you in the long term.
Eating most of your foods earlier in the day may be quite helpful, especially as opposed to eating the bulk of your calories in the evening.
And, you can try eliminating certain foods if you think that you may be sensitive to them, but you don’t need to cut out foods just because other people have had success doing so.
Questions
Did you like the dietary management strategies in this blog? What is one strategy that stood out to you in a good way? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to.
If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
We’ve come to realize that many of our readers have questions about PCOS. What is PCOS? What causes it? What are its symptoms? Can you heal it?
PCOS stands for Polycystic Ovarian Syndrome; it’s a complicated condition that can present differently in different people. So, we’re not surprised you have questions; many people do.
In this blog post, we’ll try to answer some of the most common questions we’ve seen about PCOS. We’ll discuss what PCOS is, what causes it, how it’s treated, and the long-term implications of it too.
Let’s get into it!
What is PCOS?
PCOS is an endocrine disorder, aka a hormonal disorder. In fact, it’s the most prevalent endocrine disorder in women of childbearing age in the world; as many as 9-18% of women have PCOS and unfortunately, there is no cure.1
To get a picture of how the hormones of women with PCOS differ from those without the condition, let’s first look at a healthy ovulation cycle.
In a woman without PCOS, the pituitary gland secretes follicle-stimulating hormone (FSH), and that FSH “chooses” one egg each month for ovulation. The chosen egg grows and prepares for possible implantation fertilization while also producing estrogen. The estrogen that the egg produces signals to the brain that ovulation has taken place. From here, the body moves through the rest of the steps for a monthly cycle unless interrupted by a pregnancy.2
However, in PCOS, the hormonal messages/instructions are altered and result in anovulation (no ovulation).2
You see, in PCOS, a larger-than-average number of eggs are released each month, which dilutes the FSH between all the follicles (eggs) in the ovary and prevents one egg from being “chosen” for ovulation. But, these follicles each produce a tiny amount of estrogen, and all together they will still produce enough estrogen to trick the brain into thinking that ovulation has taken place, even though it hasn’t. Then, the body moves forward in the monthly cycle without having ovulated. In PCOS, women get stuck in a loop of FSH-to-Ovaries-to-Estrogen-to-Brain, and around and around again without necessarily ovulating.2
When the ovaries are stuck in this loop, the pituitary gland produces large amounts of luteinizing hormone (LH), which tells the ovaries to produce high amounts of testosterone. High testosterone levels can cause the acne and male pattern hair growth that many people associate with PCOS.2 Isn’t it just lovely?
How is PCOS Diagnosed?
To diagnose PCOS, doctors use the Rotterdam Criteria, and to be diagnosed with PCOS, a woman must meet at least two of the three listed below. The Rotterdam Criteria are:
1. Irregular Periods
In PCOS, women typically have very irregular periods and this criterion is met if she only menstruates nine or fewer times per year and/or her menstrual cycle is longer than 35 days in length on average.2,3
2. High Androgen Levels
Androgens are sex hormones that are typically seen in high amounts in men but are often present in high amounts in women with PCOS. The presence of high levels of androgens can be diagnosed using a blood test, or your doctor may use phenotypic criteria (physical symptoms) to diagnose it.
Physical symptoms of high androgen levels in women include acne and hirsutism (male pattern hair growth such as facial and neck hair, and/or male-pattern baldness).2,3
3. Polycystic Ovaries
Despite the misleading name, this doesn’t actually mean cysts on the ovaries. The term “polycystic ovaries” describes the presence of many eggs/follicles in the ovary at once, which is the classic sign of PCOS and also where the condition got its name from.
The reason the eggs are referred to as cysts is that they are fluid-filled structures within the body, and therefore meet the definition of a cyst, but they are not abnormal growths as the name may lead you to believe.2,3
If your doctor recommends an ultrasound, they will be looking for ovaries that have lots of eggs/follicles on them, like the pictures below.
(And just a forewarning about the ultrasound, it’s a transvaginal ultrasound, meaning the doctor/technician will use an ultrasound wand inserted into your vagina to get imaging of your ovaries. We’ve heard of so many women who didn’t know this beforehand and were a little traumatized when they found out. So, we’re just letting you know.)
Image: 4 The small black dots on the images with numbers next to them are eggs in one ovary. Each picture examines the ovary from a different angle. The tech who took the images above counted and numbered each follicle so, we can see that this ovary has 39 immature follicles in it!
So, if your doctor is helping you with some hormone-related problems and sees that you meet at least two of the criteria on this list, they may diagnose you with PCOS and start you on treatment.
How is PCOS Treated?
The treatment options for PCOS really depend on the goals of the person diagnosed.
If you went to your doctor because you were having trouble conceiving, the treatment would be quite different than if you were there because you wanted relief from bothersome symptoms.
Typically, women with PCOS fall into three distinct treatment categories:
1. Women who are trying to conceive but are having difficulty because of their PCOS.
Women who are trying to conceive but who are having difficulty because of anovulation and other hormone issues related to PCOS may be put on hormone-modulating medications to help their bodies create a mature egg to ovulate so that it can be fertilized, aka create a pregnancy.3
2. Women who are not trying to conceive but who are experiencing bothersome symptoms that they want relief from.
Treatment options for cases like these range from birth control to help normalize levels of female sex hormones, to Metformin to help with managing blood glucose levels, to medical nutrition therapy to help with issues like acne, hirsutism, and weight management problems.3
3. Women who are diagnosed with PCOS because of their doctor’s findings, but who don’t feel bothered by any symptoms.
While some women who are diagnosed with PCOS may not be bothered by any particular symptoms at the time of their diagnosis, it’s still important that they receive treatment in order to control the disease and keep any minor symptoms from escalating, as well as to help avoid commonly associated conditions such as type 2 diabetes, heart disease, obesity, and even cancer.3
Health Risks of PCOS
Cancer
Way to just throw out the C-word without any explanation! What do you mean cancer is associated with PCOS?
Before you tailspin and lose your cool, let’s get one thing straight. PCOS doesn’t automatically lead to cancer, but untreated PCOS can put women at an increased likelihood of endometrial cancer.3
The average woman has a chance of about 15 in 100,000 of getting this kind of cancer, but women with PCOS have a much higher chance of about 226 in 100,000.5
Before you freak out though, let’s do the math. This translates to a risk of 0.015% for the average woman and 0.226% for a woman with PCOS in any given year of her life.5
As you can see, it’s not super common, but it is something to be aware of and work to avoid.
Not Cancer
The other health risks associated with PCOS are much more common and honestly, can be just as devastating to your health if they are not managed appropriately.
However, these other health problems are usually manageable with lifestyle modifications like diet, exercise, stress management, and/or treatments such as medications and/or supplements.
Let’s take a peek at some of the diseases that commonly accompany PCOS and discuss management options you can bring up with your healthcare provider if needed:
Diabetes is one of the most common diseases associated with PCOS because of the hormonal disruptions that both diseases are characterized by. In fact, approximately 50% of women with PCOS will be diagnosed with Type 2 diabetes by the age of 40.1
Earlier in this post we mentioned that PCOS, if left unchecked, can dramatically increase the amount of androgen hormones a woman produces, specifically testosterone. When testosterone is elevated in women, insulin sensitivity often declines, which can then lead to insulin resistance and hyperinsulinemia (high blood insulin levels). In turn, high insulin levels can lead the body to increase the amount of testosterone even more…and around and around it goes, getting worse with each cycle.6
This cycle creates a huge risk factor for type 2 diabetes. You see, the more insulin resistant you become, the less glucose is taken from your blood and into your tissues after you eat, which increases blood glucose levels.
The higher your blood glucose levels become, the more insulin the pancreas secretes in order to try and help the cells absorb the glucose. This can lead to hyperinsulinemia.
High insulin and high blood glucose are hallmarks of type 2 diabetes and can lead to widespread blood vessel damage and heart disease.7
If you have PCOS and you think you have insulin resistance, please talk to your doctor and get tested. Once confirmed, your doctor can treat the condition to help you feel better and improve your health.
Treatments for insulin resistance are varied and include things like drugs such as Metformin, lifestyle modification like getting regular exercise, medical nutrition therapy with a registered dietitian, or even supplementation with certain natural products.
2. Obesity
Again, because of the hormonal disruptions caused by PCOS, women with this condition are at a much higher risk of becoming overweight or obese.
You see, if a person has insulin resistance, and over 60% of women with PCOS do, then that means a lot of the food that they eat doesn't ever make it out of the bloodstream and into the tissues that need the energy (glucose).8 Instead, the glucose (energy) from the food they eat just stays in the bloodstream waiting to get into cells, but is eventually just converted to stored energy, aka fat tissue.
Many women with PCOS struggle with low energy levels and weight gain, even when they follow a healthy diet and exercise regularly. This is because their hormones are redirecting the energy from their food away from their cells and making more fat tissue instead. (Yeah, we know how much that sucks.)
This kind of cellular energy deprivation can lead to intense, frequent carbohydrate cravings as the body tries to get energy to the hungry cells. These cravings are hard to resist and usually lead to more weight gain.9
Again, your doctor will probably recommend many of the same treatments for this kind of weight gain/obesity as she might for insulin resistance in PCOS, because they are caused by the same factors.
3. Heart Disease
Because women with PCOS are at increased risk for obesity and diabetes, they are also at an increased risk for heart disease. Diabetes and obesity can increase the risk/severity of heart disease because of their effect on the cardiovascular system.9
As mentioned above, high insulin and blood glucose levels are damaging to blood vessels. Also, the potentially high-carbohydrate diet that many women with PCOS have because of their cravings can lead to increased LDL cholesterol levels, which are another risk factor for heart disease.9
Unsurprisingly, treatments to avoid heart disease are similar to those listed for diabetes and obesity, since you’re working to break that hormonal cycle that’s at the heart of the problem. But, if you’re already showing signs of heart disease, your doctor may recommend certain cholesterol-lowering medications, or other drugs and supplements meant to help the cardiovascular system function more healthfully.
4. Eating Disorders
Because of the intense food cravings we discussed above, eating disorders are much more common in women with PCOS than in women without the disease. In fact, a recent study found that women with PCOS are four times more likely to exhibit disordered eating patterns than women without the condition, and another study found that 60% of women with both PCOS and obesity met the criteria for binge eating disorder.1,9
This high number is almost certainly related to the very high levels of insulin typically found in women who have both of these conditions, since high insulin levels can cause intense cravings.1,9 The combination of uncontrolled weight gain, poor energy levels, and uncontrollable cravings can lead to binge eating and/or binging and purging behaviors.
If you think you may be struggling with an eating disorder, please speak with a healthcare professional who can offer appropriate care. You are not alone in this and what you’re going through is likely closely tied to other factors in your body. Please don’t be afraid to ask for help if you need it.
• Click here to find out how you can get help now if you’re struggling with an eating disorder.
• Here is a link to the PCOS Awareness Association’s Crisis Center where you can contact someone for help if you need it.
Oy Vey!
Now that you’re thoroughly depressed and wondering what in the world you can do about your PCOS, pop over to the next blog post where you can read about management strategies.
Despite its horrible reputation, PCOS can actually be managed quite well for many women, but there is no one-size-fits-all approach, which can be discouraging since many of the therapies you try may not work for you.
It’s also very important to be mindful of the fact that hormones take their sweet time to respond to changes in their environment. So, if you’re trying a new diet, medication, or supplement, you will likely need to be quite strict in your approach to it for several months, if not a year or more, before you start to see measurable results.
This is an unfortunate reality that isn’t talked about much in today’s culture of instant gratification and fix-it-now attitudes. Our bodies often require a level of patience and care that isn’t commonly found in our fast-paced society, and this is especially true with PCOS.
So, before you move on and read the next post, take a moment to breathe and thank your body for all the amazing things it does for you every day. Remind yourself that you are beautiful and worthy of gentle, restorative care that moves at your body’s unique pace.
Questions
Did we help you understand PCOS a little better? What are some PCOS questions you still have? Find us on Facebook, Instagram, Pinterest, and TikTok!
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to.
If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
Sources:
Groves Azarro M. Polycystic ovary syndrome: Managing insulin resistance with diet and lifestyle. EatRightStore. https://www.eatrightstore.org/dpg-products/difm/polycystic-ovary-syndrome-managing-insulin-resistance-with-diet-and-lifestyle. Published August 2020. Accessed August 29, 2022.
Berberine sounds like an exotic, North African spice doesn’t it? At least that’s what we think, since the name is so similar to Berbere Seasoning, the famous spice mixture we just referenced. The two are not actually related at all though, and in this blog post, we’ll be discussing berberine, not Berbere Seasoning.
Berberine is a plant compound, or more specifically, a plant alkaloid, that is found in the tissues of species such as Barberry, Oregon Grape, and Tree Turmeric. It’s a traditional botanical compound used in both Ayurvedic medicine and Traditional Chinese Medicine, where it is employed as an antimicrobial and anti-diarrhea agent to combat digestive tract infections. While we cannot attest to the efficacy of these traditional uses, recent research has shown Berberine to exhibit significant, metabolic support effects in certain populations, making it an increasingly popular supplement in Western cultures.
In this blog, we’ll discuss some of Berberine’s supportive properties, as well as share reasons why Berberine may not be an appropriate supplement for you. Let’s dig in and see what’s what!
How Does Berberine Help People?
So, you want to know how Berberine can help you? Well, depending on what you’re looking for support with, it might just be the ticket. While this is not an exhaustive list of Berberine’s uses, these are the most well-studied and scientifically-supported uses at present.
1. Supports Healthy Blood Lipid Levels
Berberine has been shown to support healthy blood lipid levels.1-5 More than one study has shown that supplementing with 1000-1500 milligrams (1-1.5 grams) of Berberine daily can support healthy blood lipid levels by encouraging lower levels of LDL and overall serum cholesterol. While there is no replacement for healthy diet and lifestyle choices in controlling cholesterol levels, Berberine can provide additional support for those who want it.
2. Supports Healthy Blood Glucose Levels
Berberine has also been shown to promote healthy blood glucose levels.1-4 Again, numerous human trials have demonstrated that Berberine supplementation in amounts between 1-1.5 grams per day may help certain people to maintain healthy blood sugar levels. Most studies even report that it’s safe for diabetic patients to take alongside their prescribed medications, but we would never recommend you take it unless you’ve discussed it with your doctor first, since drug-supplement interactions are common and everybody is different. In fact, please don’t combine any supplements with medications without your doctor’s approval.
3. Supports Healthy Blood Pressure
Berberine may also be able to support healthy blood pressure. 2,4 While the evidence for this benefit isn’t as robust as some of the other claims, it’s worth noting. Maintaining healthy blood pressure can benefit your body in more ways than one. You see, blood is what carries nutrients and oxygen throughout the body and supplies your tissues with these essentials, as well as providing those tissues access to your immune system. Blood pressure that is too high or too low can cause health problems. Low blood pressure may result in not enough blood getting to some body tissues,, and high blood pressure can damage your blood vessels over time, resulting in a myriad of possible health concerns. So, as you can see, maintaining healthy blood pressure benefits your overall health.
4. Supports Healthy Weight Loss Efforts
Berberine has been shown to support healthy weight loss efforts, but don’t mistake it for a weight-loss supplement. 2-3,5 Human studies have shown that in combination with diet and lifestyle modifications, Berberine can positively impact body fat percentage in certain populations. The supplement is by no means a weight loss product, and studies examining the amount of weight lost while using Berberine vs not using it showed that the difference wasn’t drastic, but it was clinically significant. It’s important to note though, that we found no studies in which Berberine was found to cause weight loss in the absence of diet and lifestyle modifications. In short, Berberine won’t help you with your weight if you’re not putting in the work, it’s just a supportive tool that seems to work well for some people.
5. Supports Fertility
Berberine can support fertility in certain women.5 Among its many metabolic effects, is the possibility of promoting healthy androgen hormone levels in certain women. Since abnormal hormone levels are often a factor in cases of subfertility/infertility, berberine can be an excellent supplement option to support healthy levels of certain reproductive hormones, thereby promoting healthy fertility.
So now you’re ready to get your Berberine and you’re excited about it! Well just hang on. As mentioned above, there are a few reasons why taking Berberine could be a wrong choice for some people, and we want to make sure you know what those reasons are.
1. Pregnancy and Breastfeeding
Don’t take Berberine if you’re pregnant or breastfeeding.6 You may take Berberine if you are trying to conceive, but please stop using it once you find that you’re pregnant. Experts note that it can be a safe and helpful fertility supplement for some women, but discourage use after pregnancy is achieved. Studies show that infant exposure to Berberine, whether in pregnancy or or breastfeeding, can worsen jaundice or even lead to brain disorders.6 Not worth the risk!
2. You take Bosutinib
Bosutinib is a medication commonly used to treat certain kinds of cancer. You see, Berberine can affect the concentration of this drug throughout the body, regardless of the dose your doctor has given you.6 Cancer treatment is hard enough without changing the way chemotherapy behaves in the body, so please don’t take Berberine if you are using this medicine. We want your cancer treatments to work as intended so that you can get better!
3.You take Immunosuppressive Drugs
Berberine can increase blood levels of immunosuppressive drugs, such as tacrolimus and cyclosporine, which isn’t good since your doctor already has you on the appropriate dose for your individual situation. Not to mention that the combination of Berberine and immunosuppressive drugs can lead to kidney toxicity! In short, if you take immunosuppressive drugs, stay away from Berberine.
As you can see, berberine is a powerful little supplement that’s capable of providing excellent support to a variety of body systems, but it’s not right for everyone. If you want to try Berberine, but you’re not sure it’s a good choice for you, please be cautious and speak with your healthcare provider before taking it.
In parting, remember that eating healthy, whole foods, and lots of plant foods is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
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For many of us, our knowledge of Spearmint extends, at best, to a polarizing flavor of Wrigley’s chewing gum; either you can’t get enough of that mild, minty flavor, or you avoid it passionately, opting instead for Peppermint, Big Red, or Juicy Fruit.
In today’s blog post, we’d like to expand your knowledge of this powerful and underappreciated, herb beyond breath-freshening mastication. We’ll discuss Spearmint’s history in traditional cultures, and its potential uses today…and maybe we’ll even convert some of those Spearmint haters.
History & Background
Spearmint is an herb native to Europe and Asia that has been “naturalized” in North America and parts of Africa.1 Many cultures throughout the world have used Spearmint as both medicine and food for thousands of years.
Perhaps the most notable appreciation for Spearmint can be seen in the Middle East, where many cultures have an affinity for the herb, and its inclusion in their cuisines has produced some of the world’s most tantalizing and healthful recipes. These include the famous Moroccan Mint Tea made with green tea and Spearmint leaves, Tabbouleh salads which typically feature Spearmint leaves alongside other herbs, and many other foods and beverages.
Traditional medicinal applications for Spearmint include the treatment of gastrointestinal upsets, flatulence, respiratory problems, bad breath, sleeplessness, and muscle spasms.2 Recent chemical analyses of the herb support many of these uses in finding that Spearmint may indeed have antibacterial, antifungal, and antioxidant effects, as well as possibly having liver-protective, blood-sugar regulating, and hormone-regulating effects.2
Wow, save some superpowers for the other plants, Spearmint!
Spearmint can do these amazing things because it is high in phenolic compounds, flavonoids, and lignans, which are classes of phytonutrients that have been shown to have hugely beneficial effects on human health.2
Today, this ubiquitous herb is used to make candies, breath mints, teas, syrups, flavoring additives, and of course, supplements. But, considering the very promising research into what this herb may be able to do in and for the human body, its modern uses could be much broader in the near future.
Why We Chose to Add it to Our Selection
In preparation for the upcoming launch of our new Spearmint supplement here at Wholesome Story, we’d like to share with you the things that piqued our interest in Spearmint and tell you why we chose to add it to our selection of herbal supplements. So, let’s dive in!
This is an exciting possibility for a number of reasons, not least of which includes healthier reproductive abilities and normal-pattern hair growth, since both of these things are closely tied to healthy androgen and testosterone levels.3
Preliminary studies have shown that Spearmint holds promise for helping certain women to produce healthy, normal levels of these hormones, which can help to keep a lot of other bodily processes healthy as well. After all, hormones are kind of the body’s bosses/supervisors, so keeping them in line is extremely important for good health.
Don’t take this the wrong way though, we’re not saying that Spearmint can for sure fix your hormones or give you normal-pattern hair growth, we’re just saying that preliminary research in this area is looking bright. And, since Spearmint is a healthy, supportive herb that’s appropriate for almost everyone, there’s no harm in trying it to see what positive effects it could have on your hormonal health. Because, even if it doesn’t affect you in the way that you hope, it will at least provide you with some antioxidants and phytochemicals that your body will thank you for.
To be clear, Spearmint is not a weight-loss herb. If that were definitively true, then Moroccan Mint Tea would be hugely popular everywhere! But, researchers have discovered that Spearmint possibly supports certain processes in the body that can lead to better weight management.4
You see, Spearmint is incredibly high in a phytochemical called carvone, which was found in one study to inhibit lipase secretions from the pancreas.4
English, please.
The carvone in Spearmint may limit the amount of fat that your body absorbs from your foods. Again, we’re not saying that if you drink Spearmint tea with your dinner, you’ll be able to eat all the fat you want without absorbing it; your body will still absorb most of what you eat, but it might absorb a little less of it. At the very least, a warm cup of Spearmint tea will likely soothe your digestion and help you to feel better after a large meal.
This potential benefit hardly comes as a surprise, since we associate better health with high-nutrient foods and herbs anyway, but we wanted to talk a bit about it.
You see, the benefits Spearmint may give the immune system come from its potential ability to take a little work off the immune system’s plate, so to speak. Some of the plant compounds found in Spearmint have been shown in lab settings to be cytotoxic to certain foodborne, pathogenic bacteria and fungi.4 In other words, Spearmint might be able to help the immune system by killing toxic bacteria and mold in the digestive system before they can become a problem in other parts of the body. So cool right?
Disclaimer: Spearmint is not an antibiotic or an antifungal and should not replace proper care from medical professionals if you are dealing with an infection of any kind.
If that’s not a vague statement, then what is right? Let us explain what this means.
A recent study showed that daily supplementation with 900 mg of Spearmint extract improved working memory, ability to fall asleep, mood, and vigor in adults with age-related memory impairment, and another study showed that the same supplement improved the cognitive performance of younger, more active adults.5-6
While it’s important to remember that these are just two small studies and that much more research needs to be conducted to either confirm or refute these findings, the possibility of this kind of mental/cognitive support from something as benign as Spearmint is certainly exciting.
This is undoubtedly the least surprising and least controversial potential benefit of Spearmint. People have been using different species of mint, including Spearmint, to soothe digestive woes for as long as history goes back.
But how does it actually work?
As mentioned previously, Spearmint is exceptionally high in a natural chemical called carvone, and it appears that this may be the mechanism by which mint soothes gastrointestinal (GI) upsets.
Researchers believe that carvone calms the muscles of the digestive tract and reduces spasming.7 Surprisingly though, the effects of Spearmint on the GI system aren’t well studied, so this benefit remains one that we cannot fully claim. Since Spearmint is so safe though, give it a try and see what it can do to soothe your tummy!*
Summary
Spearmint is safe for most people, it’s high in antioxidants, and it has a lot of really wonderful potential health benefits including hormone regulation, weight management, immune support, improved cognitive function, and GI relief. What’s not to love?
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
*The purported safety of Spearmint only extends insofar as it is used in appropriate amounts such as those which would be found in foods, or manufacturer/physician-recommended supplemental amounts.
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‘Tis the season of summer fun…and summer flavors! All those long, hot days filled with, cookouts, campfires, beach time, and road trips combine with the magic of fresh fruits and vegetables to make some tasty dishes!
I’m sure it won’t surprise you to hear at Wholesome Story we’re a bunch of foodies. Yes, we love our food, and everyone in the company is busy slurping up all our warm-weather favorites. So, we thought we’d share some of our favorite recipes to keep you cool, nourished, and ready for all your summer fun.
Justine’s Summer Rolls with Thai Peanut Sauce
Our dietitian is a fan of Asian flavors, especially the sweet, salty, umami flavors of Thai and “Thai” cuisines. These summer rolls are a favorite for dinner on hot nights, for picnics, for weekday meal prep, and for having friends over. Carbs bathed in fat with just enough protein and vegetables to call it healthy. What could be better?
Ingredients:
Rolls:
1 package extra firm tofu
1 tsp. sesame oil
1 cup torn or shredded lettuce (soft lettuces work better than crunchy ones)
1 cup shredded or matchstick carrots
1 cup thinly sliced cucumber
1 medium avocado, thinly sliced
¼ cup fresh cilantro, stems removed
¼ cup fresh basil or mint, stems removed
2 ounces brown rice vermicelli noodles
8-10 sheets rice paper (spring roll wrappers)
Peanut Sauce:
1/3 cup peanut butter (any variety will work)
2 T. lime juice
2 T. soy sauce or tamari
2 T. sugar
1 T. rice vinegar
1 T. toasted sesame oil
1 tsp. garlic powder
2-3 T. water (or as needed to desired consistency)
Directions:
Place a large skillet over medium heat and add 1 tsp. sesame oil. While pan warms, slice the tofu into strips approx. 1 inch wide and ¼ inch thick. Arrange the strips in the pan and toast both sides until lightly golden. Remove tofu and set aside.
Place the noodles in a heat-proof bowl or pan and set aside. Boil enough water cover the noodles, then pour it over them and wait 3-5 minutes, or just until noodles are soft. Rinse noodles under cool water in a colander or mesh strainer. Leave to drain in the sink.
Fill a wide, shallow pan or bowl with just enough warm water to submerge one sheet of the rice paper. Gently slide a sheet of rice paper into the warm water and let soak for a few seconds. When the rice paper is pliable but still a little stiff, remove to a work surface and lay it flat to fill. Put a little of each ingredient in the rice paper wrapper and roll it up like a tiny burrito. The rice paper should stick to itself to seal the roll and keep it from opening. Repeat until ingredients are used up.
For the peanut sauce, combine all ingredients in a small bowl and whisk until combined.
Now you can dip your beautiful rolls into your delectable sauce and enjoy the taste of summer!
For non-vegetarians, you can add 1 tsp. of fish sauce to your peanut sauce for a more authentic taste, and/or swap the tofu for some shrimp or thinly sliced pork.
Junghwa & Eiko’s Blender Fruit Sorbets
It seems our leading lady and our graphic designer extraordinaire share a penchant for making their sweet treats out of frozen fruit. If you’ve got a high-powered blender and some frozen bananas, berries, or other fruit, you can toss them in along with your favorite plant-milk, hit “frappe,” and whip up some delicious “nice cream” that everyone is sure to love. Word to the wise though, choose very sweet fruits like ripe bananas, mangoes, blueberries, or pineapple if you plan to not add any sweetener.
Ingredients:
2 cups of cubed/sliced frozen fruit of your choice (bananas will make the creamiest treat just FYI)
1-2 T. plant milk (or dairy milk) of your choice. (You can omit the milk or add extra depending on texture preference, but if you want it thick, you’ll need to stir it between blending.)
Directions:
Add fruit and milk to a high-powered blender and start on the lowest setting. Gradually increase the speed to high and blend until it reaches the consistency of soft serve. (If you have a Vita-Mix or other blender that includes a tamper or paddle, you can stir and blend at the same time, but if your machine doesn’t have a safe, built-in method of stirring while blending, please be sure to switch the blender off each time you stir the sorbet.)
Portion out sorbet into two bowls and top it with goodies like fresh fruit, granola, chocolate syrup, and nuts, or enjoy it simply as is!
Taka’s Everything Smoothie
Our SEO is on the frozen fruit bandwagon too, but he enjoys his smoothies with extra PROTEIN! If you want a little bit of everything in your smoothie to give you lots of nourishing power for the day, the Everything Smoothie is an excellent option.
Ingredients:
1 cup frozen strawberries
½ cup frozen blueberries
1 banana, frozen
1 packet frozen acai, unsweetened
1 cup fresh spinach
1 scoop chocolate protein powder (whatever brand you like best)
1 scoop greens powder (again, use whatever you prefer)
1-2 cups non-dairy milk (Taka uses almond milk, but any kind will do)
Directions:
Put all the ingredients, except the milk, into a high-power blender and pour 1 cup milk over everything. Blend until smooth, adding a second cup of milk to thin if desired. Enjoy immediately!
Mika’s Fresh Tomato Basil Pasta
Our brilliant social media manager is living that Mediterranean lifestyle this summer with her go-to recipe of Fresh Tomato Basil Pasta. This recipe is so quick and so easy; it’s really a no-brainer for a hot summer day.
Ingredients:
3 cups chopped Campari tomatoes
¼ cup packed fresh basil leaves (more or less to taste)
3-5 cloves of garlic (depending on your preference for garlicky things)
1-2 T. extra virgin olive oil (or to taste; sensing a theme here?)
Salt and pepper to taste (see we did it again!)
1 16 oz package of pasta
Directions:
Follow the package directions to cook the pasta.
While the pasta, is cooking, combine all other ingredients in a blender and pulse until desired consistency is reached. You can go for a super smooth sauce, or you can leave it a little chunkier. Allow sauce to sit while pasta finishes cooking; this will ensure your flavors have thoroughly melded.
When pasta is ready, drain it, immediately top it with the fresh sauce, and then serve right away. You can finish the dish with a generous sprinkling of parmesan or your favorite Italian cheese, fresh cracked pepper, more fresh basil, red pepper flakes, or really whatever suits you. Delicious!
Isul’s Lulada
Isul is from Colombia and she’s getting all exotic on us. Yay! She suggested we share a recipe for a traditional Colombian lulada, which is a refreshing drink/snack full of fruit, sugar, and ice. Ahhhh just what summer called for.
Ingredients:
6 lulos, peeled and diced
3 T. fresh lime juice
5 cups cold water
3 cups crushed ice
Panela or brown sugar to taste
Directions:
In a large bowl or pitcher, combine the lulos, panela or sugar, and a splash of the water. Using a fork, potato masher, or other instrument of destruction, mash and stir the mixture until pulpy.
Add the remaining water and the lime juice and stir.
Fill glasses with the crushed ice and pour the lulada over it. Serve each glass with a lime wedge, spoon, and straw.1 Que deliciosa!
Well, if you’re not hungry now, then I don’t know what’s wrong with you. We’re all going to find things to eat now, since all this food talk has made us hungry, and we humbly suggest you do the same. Happy summer feasting everyone!
In parting, remember that eating healthy, whole foods, and lots of plants foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
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What is NAC?
NAC stands for N-Acetyl-L-Cysteine. This strange-sounding name is chemical nomenclature for a specific form of a specific molecule that they never named in laymen’s terms, so we just call it by its acronym, NAC. (And no, we don’t know why the L was excluded from the acronym. Just one more oddity to add to the bucket for this supplement.)
NAC is the precursor for glutathione, a very powerful antioxidant that helps keep the tissues and organs of the body functioning well. The human body naturally has NAC in it, and it uses it to make glutathione among other things. However, the body can only produce as much glutathione as it has NAC, meaning this is a rate-limiting relationship. If you want more of the antioxidative power of glutathione, then you need more NAC so your body can make it.
More glutathione is almost always a good thing. You see, antioxidants like glutathione are what fight free radicals in the body. Free radicals are molecules in the body that cause damage by literally blowing sub-microscopic holes in your cells. Sources of free radicals include sunlight, smoke, processed foods, pesticides, herbicides, certain cleaning chemicals, medications, and much more. Safe to say that in our toxic world, a little extra glutathione is probably not a bad thing.
Why NAC and not glutathione?
Now, you may be wondering, “Why can’t I just take glutathione instead of NAC? Wouldn’t it be better to take the actual antioxidant and save my body the trouble of making it altogether?” In short, no. The reason for this is that glutathione is very poorly absorbed, and most pre-formed glutathione supplements ultimately end up in the toilet. NAC on the other hand, is very bioavailable, meaning the body readily absorbs it and enthusiastically converts it to glutathione. So, there you have it, the body slurps up NAC like crazy, and glutathione supplements are generally glorified toilet fodder.1
What is it used for?
People take NAC for a variety of reasons, which makes sense since antioxidants have such far-reaching effects in the body. In addition to its pharmacological applications, NAC has been shown to support liver health and proper immune function when taken in supplemental amounts.2 So, if you have any reason to suspect that your liver is stressed or that you’re immunocompromised, NAC can be an easy way to support your body with an effective, natural antioxidant.
There is also some evidence to show that NAC supplementation during pregnancy can help to support healthy, full-term gestation in certain women.3 When provided at 600 mg/day, NAC is safe during pregnancy and has been shown to support healthy pregnancies for women who need a little extra boost.3
And of course, there’s no harm in supplementing with NAC if you just want to help your body get a bit of an edge in our increasingly toxic world. Many of us at Wholesome Story take our NAC as a way to support our immune systems, organ function, and overall health.
But I’ve heard it can do so much more than that!
People take it for reasons ranging from depression to cancer to kidney disease and more. However, many of the reasons people take NAC don’t have much scientific data to back up its use in these settings. This isn’t to say it doesn’t do what these people claim, but there simply isn’t enough research out there to substantiate the claims from a scientific perspective. So, if you’ve read that NAC will cure your cancer, eliminate asthma, or any other incredible-sounding claims, please be wary and research the claims fully.
Our research has led us to conclude that NAC is an excellent supportive tool for the body, but it’s not a miracle cure-all. Many of the anecdotal claims found online sound and are too good to be true. Please practice caution and only use NAC as instructed by the manufacturer or your doctor, and don’t replace any medications or treatments from your health care provider with supplemental NAC.
What’s with the controversy?
You may have heard about the recent NAC drama between the FDA and the supplement industry. If you did, you’re likely a little befuddled as to why an antioxidant has garnered such attention from the FDA and why Amazon has stopped selling NAC.
You see, NAC was approved as a drug long before it was marketed in supplement form. It was first approved as a drug in 1963 as Mucomyst, an inhaled pharmacological mucolytic, and then again in 1985 in an oral form called Acetadote, to be used for acetaminophen (paracetamol) overdose.4 And, although the supplement form is not used in doses that even approach those used in clinical settings, it’s still legally a drug since it’s technically the same stuff.
For years, the FDA has been allowing supplement companies to sell NAC in smaller, supplemental-size doses, as an oral antioxidant that can support healthy body functions. However, they recently noted publicly that it’s technically illegal because of the substance’s status as a drug in the United States. After the FDA announced that they would be reviewing NAC marketing to ensure that supplement companies weren’t taking inappropriate liberties, Amazon decided to pull all NAC from their shelves and prohibit the sale of it on all their platforms. Drama, drama.
So, is it safe, and if so, where can I get it?
Over the last year, the FDA has been reviewing the safety of NAC supplements, to ensure that their use was not a danger to the public since in a clinical setting, it is a prescription drug.4 (Again, we must emphasize that the clinical application of NAC as a drug uses doses that are many times greater than those used in dietary supplementation.) In April 2022, the FDA announced that it would not prohibit the sale of NAC by supplement companies, since its investigation showed it to be generally safe in supplementary doses.4 However, they have not reversed the ruling that makes it technically a pharmaceutical chemical, and therefore technically illegal…they’re just choosing not to enforce this law because NAC is a good dietary supplement, and they know this.4 Confusing, we know.
In the meantime, Amazon is continuing to ban sales of NAC, so if you want it, you’re going to have to look further than Bezos’s warehouses. Supplement companies, including Wholesome Story, are permitted to continue selling this amazing antioxidant in their own stores though, so it’s still very accessible.
Are there any reasons I should not take it?
If all this praise for the antioxidant power of NAC has you thinking it’s right for everyone, think again. There are a few reasons why taking NAC may not be right for you.
•Don’t take NAC without your doctor’s approval if you take nitroglycerine since NAC can reduce blood pressure even further.2
•Don’t take NAC if you’re undergoing chemotherapy unless you’ve discussed it with your oncologist and gotten their approval. Certain cancer treatments work by increasing free radicals in the body so that they will kill cancer cells. If you take a powerful antioxidant like NAC alongside cancer treatments that work in this way, it can lessen the efficacy of the treatments and potentially allow the cancer to better withstand them.2 Obviously, we want cancer to succumb to cancer therapies, so please check with your oncologist before adding NAC to your regimen.
•Don’t take NAC without your doctor’s approval if you are taking any antidepressants, especially imipramine or escitalopram, since animal studies have shown that NAC may increase the effects of these drugs.2
•And, of course, if you suspect you or someone else has an acetaminophen (paracetamol) overdose, don’t take NAC; go to the emergency room! In cases of overdose, you need the experience and knowledge of medical professionals to provide the proper form and dose of whatever drug is needed; self-administration of non-pharmaceutical grade NAC in such cases is dangerous and inappropriate.
The long and short of it.
NAC is an excellent support tool for helping your body to overcome oxidative stress caused by dietary and environmental factors. While it’s not appropriate for everyone to use, most people can benefit from the extra glutathione that NAC supplementation produces in the body. Yes, there’s some drama with the FDA because of this natural substance’s classification as a drug, but for now, everyone except Jeff Bezos seems willing to play nice.
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
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Let’s Start with Some Controversy
The question of whether or not micronutrient supplementation is important to human health is ongoing in the public health and healthcare fields. Experts from both sides stand on opposite sides of an increasingly divisive question: Should the public be supplementing their daily food intakes with multivitamins and other nutritional supplements?
Obviously, we at Wholesome Story are firmly in the pro-supplement group. Today, we’re going to share with you why we believe that supplementation can be an important part of a wholesome, healthy lifestyle, and it all comes down to what we put on our plates…or rather don’t put on them.
We’ve Got News for You
You may have heard things on social media like, “You have to eat 10 tomatoes today to get the same amount of nutrition that your grandfather got from eating just one tomato,” or “Eight oranges have as much vitamin A today as one orange did just 70 years ago.” While we couldn’t find any evidence to corroborate such drastic claims, we certainly found enough to warrant concern.
Depending on where your food is grown and the variety of fruit, vegetable, grain, egg, etc. you choose, you may be getting as much as 30-50% fewer of certain key nutrients in each serving than your grandparents did when they ate these foods 50-100 years ago.1 Research across the world has shown that in recent decades, our crops have become steadily less nutritious than their historical counterparts.1-4 Oh yay, another marvel of modern civilization.
Recent decades have brought to light an increasingly concerning trend in our global food supply, an overabundance of carbohydrates in conjunction with decreasing amounts of important micronutrients such as iron, calcium, magnesium, B-vitamins, vitamin-C, and more.1-4 What this means is that for various reasons, our foods, both plant and animal sources (since animals get their nutrients from plants), are becoming less nutritionally dense, while at the same time our toxic, industrialized environment is increasing our need for protective nutrients to help our cells cope.
A large study published in 2020, showed that wheat, the second most consumed food in the world after rice, has changed drastically in the last few decades. According to this research, the protein content of wheat has decreased by a staggering 23% since 1965, while the carbohydrate content has increased by 7%.2
Another recent study out of Australia showed that important crops such as red-skin potatoes, sweet corn, and cauliflower, all important crops in the western diet, have between 30-50% less iron today than they did in 1930.1
Perhaps most notably, a landmark study in the U.S. that looked at various types of vegetables found the amounts of important nutrients such as iron, calcium, riboflavin, vitamin C, and protein had all decreased over time.3 Importantly, the amount of riboflavin in many fruits and vegetables was found to have decreased by as much as 38% overall, which is bad news since this vitamin is important for the metabolism of fats and drugs, two things that are endemic to our western lifestyle.3-4
These discoveries are especially concerning in light of the most recent National Health and Nutrition Examination Survey (NHANES), which showed that 15% of Americans don’t get the recommended amount of iron, 35% don’t get the recommended amount of magnesium, and 19% don’t get the recommended amount of vitamin C.5 Globally, we know that many populations struggle to get enough zinc, iron, iodine, and vitamin A.5 These nutrients are all included in the lists of those on the decline in our food sources.1-4 So, the big picture is that an ever-growing global population is losing access to vital nutrients it already doesn’t get enough of.
Why Is This Happening?
There are several reasons for these nutritional alterations, including soil depletion, a preference for high-yield crops, inundation with fertilizers, increasing CO2 levels, and a taste preference for high-sugar, low nutrient varieties.1-4 You see, as monoculture crops continue to be the preferred method of cultivation, farmland soils are increasingly depleted of micronutrients for plants to take up. High-yield crops mean more food per square foot of land, but that also means less soil nutrition per pound of produce. Fertilizers can encourage plant growth in the absence of a wide variety of micronutrients which can produce big, beautiful, and nutritionally depleted crops. Increasing CO2 levels in our atmosphere have accelerated plant growth and have caused a shift in crop composition to increasingly higher levels of simple carbohydrates and lower amounts of protein and other important nutrients. And of course, humankind’s preference for sweet, starchy foods has created a market for high sugar, low nutrient varieties with an abundance of glucose, but with a markedly depleted amount of health-enhancing bioactive molecules including vitamins and minerals.1-4 Ah, the wonders of modern science.
Where We Stand
Because of the nutrient depletion in our food systems, we at Wholesome Story believe that people ought to do all they can to increase their intake of nutrient-dense foods. Make no mistake, fruits, vegetables, beans, nuts, seeds, and whole grains are still quite nutritionally dense.1-5 Whole foods are the best sources of vitamins and minerals, even when those foods don’t have as much nutrition as they used to. This is because many nutrients benefit from synergistic relationships with other nutrients that exist in the food and may not be replicated in supplement form. In short, getting nutrients from food increases the amount you can absorb and use, generally speaking.
We believe though, that supplementation can play an important role in this ever-changing nutritional puzzle. A well-chosen daily multivitamin can help bridge any gaps you may have in your dietary intake of micronutrients. You can also talk with your health care provider to find out what their opinion of your nutritional intake is, and maybe discover potential gaps that could be rectified with diet or supplementation.
For example, women between the ages of 18-50 have the highest iron needs of any population because of their regular blood loss due to menses. For this demographic, prioritizing high-iron foods is very important, and supplementation is often needed. Likewise, calcium is an incredibly important mineral for children and women in particular. Knowing what your calcium needs are, what your average intake is, and making sure to supplement if there is a gap, can help to keep you healthy and strong since calcium is important in heart and bone health as well as many other bodily systems.
Suffice to say, no person’s body operates 100% perfect 100% of the time and we can all use all the nutritional help we can get as our bodies work to overcome the constant barrage of emotional, chemical, and environmental stressors that permeate 21st-century living.
I Need Specifics. What Should I Do?
Choose nutritionally dense foods. This is the most important thing you can do. Many of the foods we prefer are low in health-promoting nutrients. Iceberg lettuce, sweet corn, instant mashed potatoes, refined grains such as white rice and white bread, and commercially produced eggs, just don’t have the same amounts of vitamins, minerals, and phytochemicals available in other forms of these foods. So, when possible, opt for dark-colored greens, heirloom corn varieties, brightly colored root vegetables, whole grains, and free-range eggs. The basic rules for nutritious food are color and exposure to nature.
Another option to help increase your micronutrient intake, as previously alluded to, is supplementation with multivitamins, minerals, and health-enhancing herbs. While this option should not replace the advice given above, it certainly has its place in our busy, toxic world. When choosing supplements, look for third-party tested products, since they will be the cleanest and most effective. Be sure to check with your healthcare provider to ensure that any new supplement you wish to take will not cause any problems with your current health conditions and/or medications.
Our final suggestion is probably the most poetic, and admittedly for many people, the least practical, and if done on a large-enough scale, the most beneficial. Grow a garden. Growing some of your own food means you can control what goes into the soil and onto the produce. It means you can choose to grow nutritionally dense varieties and harvest them at their peak ripeness for immediate consumption. You can turn your yard into an urban micro-farm or just keep a pot of basil growing on your kitchen windowsill. Anything you can do to make clean, fresh food available to you and your family is a win in our book!
Don’t let our increasingly toxic world dictate your nutrient intake. Know that things are changing, and not in our favor, but also know that there are options to help you live a wholesome, healthy life.
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
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Morning sickness is a pretty mysterious part of pregnancy. What causes it and why does it afflict some women but not all? Why do some women have it so much worse than others? Perhaps it’s this mystery that makes some of us believe the lore passed down from our aunties, coworkers, and other women in our lives. Perhaps we think of morning sickness as one of those womanly secrets that was better understood by the shamans and druids of old. After all, there’s so much about women’s health and reproduction that seems inextricably tied to the moon, the tides, and other mysterious forces of nature, so why not morning sickness? By that logic, all manner of myths may be fact.
We don’t claim to know it all, and we would never dare to contradict your Granny’s word that morning sickness means you’re having a boy (though that’s not the case). But we did a little research and found that some of the lore surrounding this infamous aspect of procreation is rooted in truth, while other commonly held beliefs simply don’t stand up to scientific scrutiny.
So, without further ado, here are some common myths about morning sickness that you may have heard:
If you have ever experienced morning sickness, you’re probably either rolling your eyes or laughing your head off at this one. A better term for morning sickness would be “pregnancy sickness,” since this affliction rarely only disturbs its victims in the morning hours. If you have morning sickness and you’re confused as to why you’re having trouble keeping dinner down, wonder no longer… same malady, different time of day.1
Actually, depending on the source, some people believe it means you’re going to have a girl. Really though, it’s not an indicator of the sex at all.1 We have an inkling that perhaps this claim has its roots in soothing the nerves of sick, expectant women who were more favored for producing sons, but we have no research to back up this suspicion.
Surprisingly, this one is actually true. Studies of women with histories of miscarriages show that women who have morning sickness with their pregnancy are less likely to miscarry than if they don’t have it.1-2 One study showed that the likelihood of miscarriage decreased by as much as 50-75% in these cases!1 Now that’s a silver lining!
You may have guessed, based on our previous point, that this is actually false. The vast majority of morning sickness does not cause harm to either mother or child. The only time that there could be a question of harm is if the mother has severe, uncontrolled morning sickness to the point that she becomes unable to eat enough to provide for her growing baby and/or drink enough which can cause severe dehydration. However, morning sickness this severe is relatively rare, with only 1 in 1000 pregnancies resulting in morning sickness bad enough for these to be major concerns.1
This one is usually true but not always. While most women who experience morning sickness start to find significant relief around the beginning of their second trimester, not all women are so fortunate. It’s absolutely possible to experience morning sickness throughout the first, second, or even third trimester.1
False. This is the time to eat what sounds good to you, whether that’s crackers, smoothies, pizza, or take-out. Eating foods that don’t trigger nausea and sound appetizing can help to keep you and baby fed, even if nausea is your constant companion. Don’t stress fruits and veggies aren’t your go-to side dishes anymore; eating anything you can stomach is really the key.1,3
Again, this just isn’t true. You don’t have to sit around gripping your stomach and waiting for relief that feels like it will never come. There are many pregnancy-safe methods to help reduce nausea, including both herbal remedies and medications. If you can’t seem to get your nausea under control, try ginger tea or ginger candies, dry crackers or toast in small bites, a vitamin B6 supplement, or even ask your doctor for an anti-nausea medication that’s been approved for pregnant women. The last option should be your last resort, but it’s certainly better than dehydration or malnutrition.1-3
Not so! Try not to be jealous, but there are women out there who have had many babies and have never had morning sickness. We mentioned earlier that morning sickness can be a sign of healthy pregnancy, but lack of it is certainly no reason for concern.3
All life’s joys are multiplied with multiples, including morning sickness! Yes, if you are pregnant with more than one child, you are more likely to experience morning sickness.4
So, there you have it! Some myths are based in truth, and others are simply superstitions. Now you have the facts and can enjoy your morning sickness with fewer worries hehehe. Just remember that if you feel your morning sickness symptoms are abnormal, severe, or causing health problems, it’s absolutely appropriate to reach out to your healthcare provider and get a qualified medical opinion. You know your body best, and you should ask for help if you feel something isn’t right.
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
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We know that infertility is generally tied to hormonal or structural problems in one or both partners, that’s common sense, right? And we know that these problems can arise in any of the reproductive structures or systems in either or both parties. But what causes these abnormalities and are there ways to improve your chances of conception? Well, that depends on what’s going on, and the first step to answering that question is scheduling a visit to see your healthcare provider. But, before you run off to don that oh-so-stylish hospital gown and subject yourself to an examination, read on to learn about some of the most common contributing factors and causes for infertility. We may just be able to give you a little insight and provide a starting point for a productive conversation with your doctor.
First, The Basics
Before you move on to the list of things that can contribute to infertility, let’s cover some basics. Approximately 1/3 of infertility cases are caused by a female factor, 1/3 by a male factor, and 1/3 by a combination of male and female factors or unknown causes.1 Approximately 10-13% of women in the United States struggle with infertility each year and approximately 10% of men do.1-3 So, obviously, this problem does not belong to one sex more than the other and, it’s incredibly common to be struggling with fertility issues. So, don’t feel like you’re alone in this, it’s not unusual by any means and is nothing to be embarrassed or ashamed of.
We’d also like to mention that if you’re struggling with mental health or marital/relationship issues related to infertility, that’s common too, and we recommend you reach out to your healthcare provider, or a non-profit that specializes in infertility, to get the help you need. They may recommend counseling or other mental health exercises to help soothe the uncomfortable emotions that often accompany fertility struggles.
THE LIST
As promised, here we will go through a list of some of the most common causes and risks for infertility. Some causes are female and some are male, but most are applicable to both sexes. As you read, be encouraged that if you identify with something on this list, then there are likely steps you can take to overcome the issue. Let’s dive in!
1. PCOS
Polycystic Ovarian Syndrome (PCOS) is a disorder in which women experience a host of reproductive and endocrine health issues because of hormonal abnormalities. Most women with PCOS struggle to maintain regular menstrual cycles and therefore have unpredictable ovulation. Without the correct hormone cycles, it’s very difficult to achieve and maintain pregnancy because hormones are what drive the physical reproductive systems.1
If you or your partner thinks PCOS may be at the root of your conception difficulties, talk to your doctor right away. There are many treatment options available for women with PCOS who are trying to conceive.
2. Hot, Crowded Balls
We’re serious, ok? It’s actually not a joke. The reason that a man’s testicles hang down below his abdomen rather than living up inside, is that sperm need to maintain a slightly lower temperature than the rest of the body to be healthy and viable. Crowded and overheated testicles can lead to damaged sperm that can’t do their job.3-4
To keep your sperm happy, avoid tight, non-breathable pants, shorts, etc., and limit your time in hot tubs, saunas, and other extremely hot places. Your swimmers will thank you!
3.Substance Abuse
Illicit drug use, overconsumption of alcohol, or inappropriate use of prescription medication can drive infertility for some individuals. As you probably know, substance abuse can cause a host of physical problems, ranging from kidney disease to liver failure…to infertility.1,4
If you or your partner is struggling with substance abuse problems, we recommend getting professional help for this before you pursue pregnancy. Not only will having a healthier body and mind produce a healthier baby, but it will also enable better parenting. Pursuing pregnancy in unsafe circumstances such as in the presence of maternal, or even paternal, substance abuse issues is never a good choice for the baby.
4. Smoking
Smoking cigarettes can increase your risk of experiencing infertility and/or exacerbate existing infertility issues.1,4 Cigarette smoking causes widespread inflammation and puts your body under a lot of stress. There is a reason that long-term use of cigarettes often leads to cancer…it’s a toxic habit that compromises the health of organ systems throughout the body.
Our bodies prefer ideal conditions for reproduction and may not reproduce as well under chemically stressful conditions such as those induced by smoking. Cutting out cigarettes will help your body put energy back into your reproductive organs and create a healthier environment for both parents and baby.
5. Getting Older
In terms of living your best life, 35 may be the new 25, but biologically nothing has changed. Age is a hugely significant factor in infertility, with women being at increased risk after age 35 and men being at an increased risk after age 40.1,4
If you and your partner are considering trying to conceive and one or both of you are at an advanced maternal/paternal age, then contact your healthcare provider right away. Your doctor can help you to be proactive and make smart fertility choices as you pursue parenthood in this phase of life.
6. STIs
Yup, unfortunately. Sexually transmitted infections can put individuals at increased risk for fertility issues, even after the infection has been dealt with.1,4 Depending on the type and severity of the infection, an STI can cause structural damage, such as scar tissue, that may cause fertility issues for the rest of that person’s life.
If you and/or your partner have a history of an STI(s), then be sure your doctor(s) is made aware so they can take this history into account when considering your fertility issues. If you don’t have a history of STIs and you’re unsure about your partner’s history, then ask them. If you’re not in a monogamous relationship, then be sure to use protection and practice safe sex if you are sexually active. And of course, if you think you may have an STI, or if you’ve had unprotected sex with someone you think could have had one, then get tested right away.
7. Unhealthy Body Weight
We believe in pursuing your best life and living unhindered by your body size regardless of whether you’re a clinically healthy weight or not. However, when it comes to fertility, our bodies pay a lot of attention to our size. Both obesity and being underweight can cause issues with fertility. Fat tissue is very hormonal and having too much or not enough fat can cause hormone issues that may decrease your ability to conceive.1,4
If you and/or your partner are not at a medically healthy weight, then pursuing weight change may be very beneficial for your fertility. Even small losses or gains (depending on what’s needed) can have a drastically positive effect on your fertility. These weight changes need to be pursued in a healthy way though, or they may do more harm than good. If you feel uncertain about how to pursue weight changes healthfully, then contact your health care provider for support and guidance or schedule an appointment with a registered dietitian who specializes in fertility and/or weight management.
8. Injury
It seems like it would be common sense, but that’s not always the case, so let’s discuss it. If you or your partner has sustained an injury to your reproductive organs, then that can certainly affect your fertility.1,4 These injuries could be the result of disease, surgery, abuse, or even a car crash or other type of accident.
If you suspect that this may be a factor in your fertility struggles, then speak with your healthcare provider about it. Make sure that your provider has all pertinent medical records, especially those pertaining to the injury, and don’t be afraid to ask for a physical examination or other tests if you think they may be needed. A good doctor can help you to determine if your injury could be a factor in your struggles to conceive and will guide you through getting any necessary tests and procedures necessary to determine if it is.
9. Stress
This stress can be emotional, physical, or environmental. Really anything that causes your body to have to work extra hard just to live life is a stressor. Stress can cause our bodies to produce inflammatory chemicals that induce a fight or flight response, which is not ideal for people trying to conceive since the body is disinclined to reproduce in this state.1,4
If your stress levels are up, try and find ways to bring them down. Getting adequate sleep, exercise, and healthy foods can go a long way in helping the body to destress. Other methods to reduce stress can include things like meditation, lightening your schedule, and making time to spend with people and/or activities that you enjoy.
10. Poor Diet
Last, but certainly not least is diet. Studies show that there are strong links between diet and fertility for both men and women. Eating a diet high in processed foods, refined grains, sugary beverages, and unhealthy fats can cause problems with fertility.5
If you want to improve your chances of conceiving through what you eat, research shows that you should reduce your consumption of red and processed meat, as well as full-fat dairy. You should increase your intake of healthier proteins such as beans, nuts, seeds, and fatty, cold-water fish. Opt for whole grains over refined ones and eat plenty of fruits and vegetables. Most researchers agree that the Mediterranean Diet, or a similar eating pattern, is a good model to follow.
So that’s it! This is by no means a comprehensive list of things that can contribute to infertility or subfertility, but these are some of the top contributors. If you read this and identified one or more items that you think may be a factor in your fertility difficulties, then we hope we’ve given you the knowledge and power to help address those issues so that you can move forward in your amazing journey toward parenthood a little less hindered. Maybe you’ve even found the information that will help you clear the hurdle and make a healthy, beautiful baby!
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
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Living in a female body can be a roller coaster of health challenges. There are myriad hormonal changes that women experience in their lifetime, and dysfunction of these hormones can result in medical problems that a woman can struggle with for her whole life.
You name it, we got it: fibroids, endometriosis, PCOS, metabolic syndrome, cardiovascular disease, type 2 diabetes, and more. Each of these conditions is tied to our very sensitive hormonal health, and each aggravates our health even more once it presents. It can seem, for some of us, like we never had a chance and that we’re destined to live in bodies wracked with disease and dysfunction.
Fortunately, that’s not the case for most of us. Overcoming our genetic and environmental predispositions toward certain hormonal health problems doesn’t have to be a pipe dream for most women. There are steps each of us can take to better our health by supporting our beautifully complicated biology and helping our bodies to thrive.
Today we’ll discuss how one supportive nutrient can have a profound impact on hormone-related health and wellness for many, many women. May I introduce you all to our good friend, Inositol?
You may never have heard of Inositol, or you may be old friends, but either way we’re betting we can tell you something new about this all-important micronutrient.
The Basics
Firstly, let’s cover what it is and where it comes from. Inositol is a bioactive molecule that is present in the wall of almost every cell in the human body (and in plants and animals as well). Inositol used to be called Vitamin B8, but since it was discovered that our bodies can produce it endogenously (we can make it inside our bodies), it could no longer be called a vitamin, since all vitamins must be taken in from outside sources. Now, it’s known as inositol.
However, just because our bodies can make it, doesn’t necessarily mean that they make enough of it, and just because it’s found in most foods doesn’t mean that it’s available in high-enough quantities to provide sufficient amounts if your body doesn’t make enough to meet your needs.
To put it simply, inositol is one of those rarely-discussed, highly-important molecules that help our bodies to function efficiently on a microscopic level…and it can have big impacts. Let’s take a peek at what inositol can do for the female body.
1. Supports Healthy Blood Glucose Levels
This may be the biggest benefit of all, since it impacts pretty much all body systems. Adequate inositol levels can help to support healthy blood glucose levels in some women by improving insulin sensitivity.1-5 Insulin is the hormone that carries glucose out of the bloodstream and into the cell where the body can use it for energy. Too much glucose in the blood, and not enough in the cells, leads to vascular damage and low energy; this is what we see in diabetes. Type 2 diabetes is a condition in which cells throughout the body stop responding as easily to the hormone insulin, meaning they don’t let the insulin carry the glucose into the cell where it’s needed. This leads to high insulin levels, high blood glucose levels, and low cell energy. Inositol has the wonderful ability to help cells recognize insulin more easily, thus supporting the body’s natural ability to take glucose out of the blood and into the cell where it can be used.1-5 We’re not saying that if you eat a diet high in inositol that you’ll be able to eat what you want or stop taking your diabetes medications, but trying to get more inositol in your diet may be worth a try.
2. Supports Healthy Fertility
Unfortunately, this is not true for all women, but it is true for a large number of us. If you struggle with fertility and your doctor has told you that it may be related to overweight/obesity, metabolic syndrome, diabetes, or PCOS, then getting plenty of inositol every day may really support your fertility and improve your chances of conceiving.6-11 This is because, just as inositol is integral to healthy hormone regulation in your blood glucose control mechanisms, it is also integral in your reproductive hormone systems. In fact, an inadequate amount of inositol in the body has been linked with issues such as PCOS, infertility, and metabolic syndrome. That’s not to say that low inositol levels cause these diseases, but it does show that it plays an important part in metabolic and hormonal health
3. Supports Heart Health
It’s no secret that blood glucose control and cardiovascular health are buddies, so getting plenty of inositol can be a great way to support the health of your heart and blood vessels.12-14 Also, studies show that inositol can help to control blood lipid levels in women with PCOS, a common health problem in women who suffer with this condition.12 Poorly controlled blood lipid levels can lead to long-term cardiovascular diseases that are devastating and potentially deadly, such as heart attacks, strokes, and heart failure. Women in menopause are also particularly susceptible to heart disease as their hormonal profile changes. If you think your heart health needs a boost, load up on inositol and help your body to keep those vessels clean and clear!
So, there you have it, inositols may be just the thing for you! But wait, where do I get them? Foods that are high in inositol tend to be plant based, and some of the best sources include cantaloupe, beans, citrus, brown rice, and wheat bran. Also, we have a whole blog post about how to eat a high inositol diet that you can check out here!
In parting, remember that eating healthy, whole foods, and lots of plants foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such a Naturopathic Doctor, Dietitian, or Mental Health Professional to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
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Herbal Teas, AKA Tisanes:
A Celebration of Humanity’s Oldest, Most Delicious Herbal Supplements
Tisanes Are Old Magic
Did you know that the proper name for an herbal tea is actually “tisane”? Tea is made from the leaves of the Camellia sinensis (tea) plant, but a tisane is made from any combination of herbs, spices, fruits, etc. We like the word “tisane” because it sounds like old magic and flower petals, so we’ll use it in this post a lot.
Why Drink Herbal Teas?
Herbs and spices are loaded with nutritional goodness like antioxidants, vitamins, minerals, and phytochemicals that can help our bodies cope, heal, and thrive. But let’s be honest, when was the last time you felt like adding chamomile flowers to your salad or oat straw to your bowl of cereal?
What if there was a way to easily drink all these amazing nutrients and add even more goodness to your day? So many highly nutritious plants that make poor dinner choices somehow make an excellent cup of tea!
Many nutrients like vitamins, phytochemicals, and even minerals, that are found in some of our most nutritious plants are water soluble, meaning they can leach out into water…and create a tisane.
Humans have been using tisanes to reap the benefits of medicinal plants for as long as history goes back, and they’ve been doing it in every society on Earth. Herbal teas are basically part of our DNA. And so, in the spirit of magical, ancestral, medicinal, and culinary practices, we’re sharing a few of our favorite herbs that you can use in your next cup of herbal tea.
Can I get an amen? Ginger is loaded with beneficial plant compounds, vitamins, and a lovely, spicy flavor.
Ginger is Mother Nature’s gift that keeps on giving. It’s good for nausea, immunity, stomach pains, bloating, gas, and inflammation. 1 Ginger owes most of these amazing attributes to its high content of a phytonutrient called gingerol (go figure). Gingerol is what gives this famous botanical its medicinal power and punchy flavor. 1
Ginger tea isn’t just for grown-ups either; it's a great, kid-friendly option for sick days. Just add a little honey or another sweetener to make a wholesome, soothing cup of immune-boosting magic. What a win!
To make a delicious, sick-day ginger tisane, just peel and slice some ginger and pour boiling water over it. We like ours best with a squeeze of lemon and a dollop of honey. You can determine how gingery your tea will taste by using more or less sliced ginger root.
Pretty, pinky-red petals packed with phytonutrient power! Not only is hibiscus one of the prettiest teas, with a magenta hue that produces a flowery pink elixir, but it’s also loaded with phytonutrients like anthocyanins and is also very high in vitamin C. 2
Studies have found that, because of its impressive nutritional profile, hibiscus tea has anti-inflammatory, antioxidative, and anti-bacterial properties. 2
Hibiscus has also been shown to lower blood pressure and cholesterol as well as support weight loss. 2 Let’s hear it for hibiscus!
As with ginger, you can simply steep this herb in hot water. You can also freely add in other goodies like sweeteners or complementary herbs and spices.
Our favorite version right now is a cold-brewed hibiscus and elderberry tisane. To make this tea, simply fill a pitcher with cool water and add a tea ball or sachet filled with dried hibiscus petals and elderberries. Leave in the fridge overnight, and in the morning you’ll have pinky-purpley perfection! If you like your tea sweet, add a liquid sugar such as honey, agave, or maple syrup to make it just right for you.
Is there anything as comforting as a soothing cup of mint tea with a little honey? Mint is here to help with everything from bad breath, to tummy aches, to nasty colds.
Mint plants have high amounts of menthol, which creates a cooling sensation and gives the herb a heady aroma. 3
Thanks to its high menthol content and other phytochemicals and vitamins, mint is a plant powerhouse of nutrition that can help alleviate sore muscles, especially those in the digestive tract. 3 It even has antiviral and antibacterial properties to soothe sore throats, and all that menthol-y goodness is wonderful for a stuffy nose too. 3 In fact, mint is so powerful that, in some cases, it can even work as a fever reducer. 3
And there are so many kinds of mint to choose from! Peppermint, spearmint, apple mint, chocolate mint, lemon mint... there is a mint for everyone. Mint teas are wonderful on their own or in combination with other herbs and spices.
One of our favorite ways to enjoy mint is in a spearmint tisane with a sprinkling of lightly crushed anise seeds (they have a licorice flavor), to help with indigestion. This minty combo is great after a meal full of garlic and onions, as it can soothe the digestive tract and reduce gas and bloating. Just combine your desired amounts of spearmint and anise seeds and steep for 5-10 minutes. Aaahhhhh…so happy and soothing.
Let’s Drink to Our Health
Each of the herbs and tisanes mentioned above, and those not mentioned as well, (there are so many!) is full of supportive nutrients to help your body thrive. So, the next time you feel like your body needs a boost and you’re thinking about reaching for a Vitamin Water or Gatorade, try a nourishing tisane instead and drink to our ancestors. Cheers!
Questions:
Do you have a favorite herbal tea ingredient you’d like to share? Do you prefer your teas and tisanes hot or iced? Find us on Facebook, Instagram, Pinterest, and TikTok to let us know your thoughts!
In parting, remember that eating healthy, whole foods, and lots of plant foods, is one of the simplest, safest, and most effective things we can do to promote good health in our bodies. As with every preventative/restorative measure though, sometimes these changes alone are not enough to help our bodies function the way we want or need them to. If you are struggling with health problems, please contact your doctor or other healthcare provider such as a Naturopathic Doctor, Dietitian, or Mental Health Professional, to see if they can offer appropriate guidance and care. We at Wholesome Story believe that healthy communities require community effort, so we advise you to keep your healthcare community aware and involved in your journey as you pursue better health.
Let us know what you'd like to read about next time by clicking on the suggestions button below!
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