I would like to compile here a list of all the topics covered in our Nutrition For Wellness Workshop for future reference and use.

Topics Covered in the Nutrition for Wellness Workshop

  • Hormonal Harmony: Unveiling how proper nutrition influences hormonal balance and overall health.
  • Radiant Beauty: Exploring the link between nutrition, skin health, and the anti-aging process.
  • Peak Energy: Understanding how proper nutrition sustains energy levels and libido in women over 40.
  • Lively Joints: Delving into the role of a balanced diet in fortifying bones and maintaining flexibility.
  • Stress resilience: nutrition and micronutrients for emotional well-being.
  • Sweet Dreams: Identifying foods and micronutrients that contribute to restful and healthy sleep.
  • 5 Vital Health Indicators for Every Woman: Insights into regular tests, what to watch for, and strategies to enhance well-being.

Hormonal Harmony: Unveiling how proper nutrition influences hormonal balance and overall health.

Let’s start with the women’s reproductive system. The uterus is one of the most optimistic organs in our body. Every month, it hopes for pregnancy, and if that doesn’t happen, it starts again with new hope. In a normal balanced diet, the thickness of the endometrium, the innermost layer of the uterus, is in balance. However, when our diet is imperfect, the endometrium thickens too much, leading to the release of a chemical called prostaglandin, which causes pain during periods.And also leads to infertility as a complication.

Researchers have a couple of explanations for this. First, it’s Lactose from dairy products. In our bodies Lactose, it breaks down into glucose and galactose, which is toxic to the ovaries. The more you are exposed to galactose, the more you knock out your fertility. Infertility won’t kill you, but research has shown a similar relationship between ovarian cancer and dairy products. In a Swedish study, for women who consume 2 to 3, 3 to 4, and 4 to 5 dairy products per day, ovarian cancer rates increase accordingly.

Similar results were found for dairy products and men’s fertility. Dairy food intake is inversely related to sperm morphology and progressive motility, with the association being stronger for full-fat dairy products, especially cheese. Dairy intake can be implicated in direct testicular damage, leading to an increased risk of testicular cancer by 37% for those who consume at least 20 servings of milk per month.

Moving on to soy products, you have to be cautious with this type of product for several reasons. For you note all soy products in the US are GMO. As a result, it has traces of glyphosate, which is an herbicide, and a lot of soy is processed with the solvent hexane, which is a very toxic element. Soy is also very high in Omega-6, which is an inflammatory factor. Products such as soy oil, which is used for frying and making French fries, are full of Omega-6 and lead to inflammation. The Gut system is the first fighter with this chemical, particularly the intestinal borderthat contains small villi, the small villi, become atrophied because of the Omega-6. There is a lot of debate about the link between soy and cancer, but we definitely know that soy can lead to liver toxicity and have anti-thyroid activity. Instead of using soy oil, corn oil, or canola oil, we have healthier alternatives such as coconut oil, olive oil, and ghee oil.

Soy increases estrogen levels in men over time, which can enlarge breast tissue, lower sex drive, and even lead to erectile dysfunction or infertility for some men.

I’m not asking to cut out soy products instead use its organic version and consume it wisely.

Thyroid: Do you experience weakness, fatigue, sensitivity to cold, constipation, weight gain, depression, or mood swings? Or do you have opposite symptoms such as heat intolerance, diarrhea, or hyperactivity? Either way, your thyroid gland plays a major role. However, in the US, thyroid issues are not related to iodine and its deficiency, but rather to antibodies attacking the gland. These antibodies attack our own organ, causing it to create too much or too little hormones. Many foods can trigger this autoimmune reaction. To prevent this issue, you should avoid processed foods, foods high in sugar or sugar replacements, Omega 6 oil, and dairy products. Instead, add vegetables to each meal, berries, and healthy oils.

Radiant Beauty: Exploring the link between nutrition, skin health, and the anti-aging process.

Many of us, myself included, want to look as we did in our 20s. Unfortunately, there are many factors that can affect our health, and we can see the aging process in the mirror every morning. Aging is a process that involves our skin layers and collagen production. The goal is to stay younger for as long as possible, which means we must stimulate our collagen levels through time. But aging isn’t only wrinkles on our faces; it also affects our joints, ligaments, and arteries.

Collagen production requires three amino acids: proline, lysine, and glycine, which we can only get from animal sources. But for collagen production, we also need co-factors such as Vitamin C, Zinc, and Copper. Fascinating thing, these are the same chemicals needed to build erythrocytes (our red blood cells) and pancreatic enzymes like alkaline phosphatase. Deficiency in these micronutrients plays a crucial role in the building blocks in our body. Additionally, our bodies need antioxidants like Omega fatty acids.

Highly processed foods are bad for our skin because they are rich in Omega 6. Sugar-rich foods are also bad because they decrease the absorption of Vitamin C, which affects the aging process. Smoking and sugar consumption decrease the absorption of Vitamin C and affect the aging process. Dairy products are especially bad for acne-prone skin. Firstly, dairy products are high in hormones, and secondly, they affect gut micro flora, which reflects on our skin condition.

Let’s break down the 8 worst foods that affect your skin and energy level. You may wonder why I link these two together. It’s because our body is one system, and everything connected.

The 8 worst foods for your skin and energy level are:
  1. Low-fat foods: Our hormones are built from fat, and we need that healthy fat to build all hormones in our system.
  2. Sugary foods: They increase insulin levels, leading to an increase in androgens and an increased risk of PCOS in women and type two diabetes in both males and females.
  3. Grains and alcohol: I’m talking about processed grain as quick oatmeal. They are high in Omega 6 fatty acids, triggering an autoimmune process in the body.
  4. Vegetable oil: Avoid seed oil, canola oil, corn and soy oil – they are high in Omega 6 fatty acids that compete with Omega 3 and induce inflammation.
  5. Processed protein like soy protein: During processing, the quality of the protein decreases, decreasing bioavailability. This causes complications such as headaches, swelling, obesity, diabetes, and indigestion. The best recommendation is to eat eggs, fish, seafood, and grass-fed meat.
  6. Milk: It has a high level of hormones like growth hormone and estrogen. It affects sebaceous glands on your skin and causes acne problems. Also during aging, we tend to have lactose intolerance that lead to indigestion, it’s better to shift your dairy products to non-dairy options like almond , coconut milk or try goat’s milk instead (in cans not in paper bags).
  7. Low antioxidant foods: No veggies or too few in the diet. Veggies and meat protect the skin against damage from pollution for protective mechanisms.
  8. Gut flora-destroying foods:
    Artificial sweeteners
    alcohol
    White bread (refined food)
    Sterilized food, like box food, canned food, juices – things that have a long shelf life.
    No veggies (veggies are fiber, which is the biggest part of microflora).
    When you destroy your gut flora, you end up with rosacea and acne.
A good combination for your skin is meat and veggies. The skin does really wellon high amounts of fat, a lower amount of sugar, and nutrient-dense food with many phytonutrients. Vitamin D levels also play a crucial role in skin conditions. Skin that does not get any sun does not look as healthy as it could. To improve skin health, take Vitamin A, which is found in cod liver, oil butter, salmon, and goat cheese. Vitamin E protects the skin against aging and oxidizing, supports the pituitary, and helps us build building blocks, especially if you go through menopause. You can find it in palm oil, leafy greens, olive oil, seeds, and nuts.

Peak Energy: Understanding how proper nutrition sustains energy levels and libido in women over 40.

Ensuring a healthy sex drive is crucial for both men and women, and the desire to keep it strong remains a common goal. Unfortunately, various factors can impact libido and diminish sexual function.

Sugar plays a major role not only in affecting your sex life but also in increasing your risks of cardiovascular issues, cancer, and dementia. It’s essential to avoid insulin resistance, also known as being pre-diabetic, as it can disrupt sex hormones for both men and women, resulting in a decline in sexual drive and function.
Insulin resistance further leads to reduced blood flow to sex organs in both genders by affecting arteries and veins. Cortisol, another hormone, can also influence sexual drive negatively, contributing to increased insulin resistance, potentially preventing erections in men and reducing libido.
While eliminating sugar addresses its impact, managing stress requires a distinct approach. Mitigate stress through practices like meditation, yoga, and breathing exercises.
Simultaneously, incorporating sufficient healthy fats into your diet is essential for promoting hormone levels. Hormones, derived from fat, especially cholesterol, should not be excluded from your diet.
What about soda replacements? It is crucial to note that diet drinks aren’t a solution. They can intensify cravings for sweets more than sugar itself, escalating issues like insulin resistance, diabetes, and obesity.
Adopting a diet rich in whole foods, phytonutrients, low glycemic index, good fats, and fiber can significantly impact overall health, sexual drive, and function. This dietary approach helps normalize hormone levels, serving as a potent tool.
Exercise contributes not only to stress relief but also improves insulin sensitivity in our body. Various supplements, including a multivitamin containing essential components like vitamins D, C, Zinc, and Omega-3 fats, can be beneficial.
But what about alcohol?
Alcohol emerges as a significant concern, especially for those under high stress, acting as a depressant. Despite the common belief that increased alcohol consumption heightens desire, it paradoxically diminishes ability. Therefore, if you’re aiming to enhance your sexual life, it’s crucial to minimize alcohol intake.

Lively Joints: Delving into the role of a balanced diet in fortifying bones and maintaining flexibility.

Now, let’s talk about joints. How many of you experience stiffness or pain in the morning or throughout the day? The cause of that is inflammation. There are two types of inflammation: acute and chronic.
Acute inflammation is necessary for survival, as it is the body’s reaction to foreign invaders. If you sprain your ankle, your body is activated to send all fighters to fix and recover.
On the other hand, chronic inflammation is a lower-grade kind of inflammation that is consistently present in your body. After a long period of time, it can convert to autoimmune disease and aging itself.
During menopause, chronic inflammation dramatically increases due to the lack of estrogen and testosterone in the body. Estrogen is an anti-inflammatory hormone, so its absence is like removing a protective blanket and aging becomes faster.
Another agent that affects joints is sugar. We already discussed that sugar creates inflammation in the body. Sugar also depletes calcium by causing large urinary calcium excretion. So, if you have chronic pain, sugar just exacerbates it.
One of the not-so-obvious reasons for joint pain is fiber. Most women in the US consume only 12 grams of fiber per day, but they should get at least 25 grams. (Note. We talked about that you should calculate cooked fiber sources. For example, spinach will shrink when cooked and grains will expand) Fiber is an important player in the anti-inflammatory process because it is the base of the microbiome. Vitamin D is a huge player. Hear me out!!! 85% of women are deficient, not just low-deficient. Vitamin D can reduce inflammation and has been used in anti-inflammatory protocols for a decade. Make sure you check your vitamin D levels yearly and take supplements if necessary.
For women facing menopause, hormone replacement therapy is only one small part of the puzzle, but nutrition should always come first. Make sure you include foods such as avocado, chia seeds, nuts, berries, and cruciferous vegetables (crunchy things) in your daily diet.
Another option is fasting. We have different opinions and results on this, and it is not for everyone. But research has found that fasting can decrease the inflammatory process in the body and also lower insulin levels. (Note here. Only water is permitted during your fasting period. Cup of coffee in the morning even without sugar and creamer will STOP your fasting. )

Stress resilience: nutrition and micronutrients for emotional well-being.

Sweet Dreams: Identifying foods and micronutrients that contribute to restful and healthy sleep.

Next two topics go hand in hand, and I think it’s better to talk about stress management and sleep in one block. Usually, bad sleep is affected by stress levels, and vice versa. So, let’s first talk about food that can help decrease stress hormone levels (cortisol).
Foods rich in vitamin B include organ’s meat such as liver, kidney and heart, beef, chicken eggs, and nutritional yeast. Omega-3 not only reduces inflammation, but also decreases cortisol levels. You can find it in walnuts, avocado, salmon, chia seeds, flax, olive oil, and tuna.
Magnesium-rich foods are essential because magnesium participates in 300 reactions in our body. It is especially important for relaxing muscles, reducing inflammation, and metabolizing cortisol. It also helps regulate the heartbeat and decrease blood pressure. When we are stressed, we excrete magnesium and potassium in the urine, and low magnesium levels can intensify stress, creating a vicious cycle. You can find magnesium in pumpkin seeds, almonds, pistachios, broccoli, bananas, avocado, artichokes, spinach, and dark chocolate.
Foods that promote healthy gut flora are important because most of your serotonin is in your gut. Serotonin is a natural body chemical that controls your mood, helps feel you more focused, emotionally stable, happier, and calmer. Low levels are associated with depression. Having good bacteria in the gut improves your mental health. Fiber from different sources such as fruits, veggies, and greens makes your gut flora healthy. We call fiber a prebiotic that feeds bacteria in the gut. Probiotics are fermented foods such as kimchi, sauerkraut, live kefir, and kombucha also should be the part of your diet.
Lastly, stay hydrated. Dehydration is a stress for our body. The optimal amount of water is about 60 oz per day, but it could be more during the hot weather and your exercise level. But rather than relying on certain foods and supplements, it is beneficial to use a whole-body approach, and it will be an important piece of your treatment puzzle.

5 Vital Health Indicators for Every Woman: Insights into regular tests, what to watch for, and strategies to enhance well-being.

As a woman, it’s essential to keep track of your health indicators to maintain your well-being. Here are five vital numbers that every woman should know: So check you blood pressure every day, to be sure you are in the optimal range,
  1. Blood pressure: High blood pressure often has no symptoms but can cause significant health problems if left unchecked.
  2. Thyroid hormones panel: This test evaluates the functioning of the thyroid gland, which is crucial for regulating metabolism and other bodily functions.
  3. Blood sugar level and insulin level: Monitoring your blood sugar and insulin levels is essential to prevent and manage diabetes.
  4. Bone mineral density: This test helps evaluate the risk of osteoporosis and fractures, which are common in women as they age.
  5. Waist circumference and BMI: These measurements help assess your body weight, which is a critical factor in maintaining your overall health to prevent metabolic syndrome and insulin resistance.
It’s also essential to keep track of your breast health and undergo regular gynecological check-ups. Additionally, monitoring your vitamin D levels and mental health (stress levels, anxiety, and depression) is crucial for overall wellness. Mental health is especially important during menopause, as hormonal imbalances during this phase can lead to new onset or worsening of diseases like depression, anxiety, ADHD, and bipolar spectrum disorder.

Conclusion

I hope you’ve gained valuable insights into optimizing your health through nutrition. Your health is a holistic journey, and every choice matters. Empower yourself with nutrition knowledge for a healthier, vibrant life.
I would like to thank our Workshop speaker, Viktoriia Tikidzhieva. Viktoriia holds a foreign MD in OBGYN. She worked as OBGYN surgeon in ER hospital for 7 years. She has completed her master’s degree in applied nutrition form Lamar University and also a member of the International Association of Nutritionists, EDM Health Inc.
Please, feel free to reach out to Viktoriia if you have future question or would like to schedule your consultation. Viktoriia@meditoryglc.com or (254)715-3836