Copyright2015,$Ins(tute$of$ Transformaonal$Nutri(on$Inc.$ 1 · colic, diaper rash, respiratory problems, nasal congestion, watery eyes, eczema, hives, rash, poor sleep, constipation,

The Ins(tute of Transforma(onal Nutri(on

Copyright 2015, Ins(tute of Transforma(onal Nutri(on Inc. 1

©COPYRIGHT INSTITUTE OF TRANSFORMATIONAL NUTRITION, INC. | WWW.TRANSFORMATIONALNUTRITION.COM

SCIENCE MODULE 6


•  Life Stage Health•  Lifestyle Enhancement

WHAT WE WILL COVER IN THIS SECTION


LIFE STAGE HEALTH




OVERVIEW

•  Infants & Toddlers•  Children•  Adolescents•  Men•  Women•  Older Adults


LIFE STAGE HEALTH

•  Life is a series of different stages•  Each of those stages brings about different nutritional needs and

health concerns


INFANTS AND TODDLERS




OVERVIEW

•  Nutrient Needs•  Health Concerns

–  Common Problems & Concerns–  Illnesses–  Vaccinations–  Allergies


INFANTS & TODDLERS

•  Infants include the ages from birth to 12 months•  Toddlers include the ages 1 to 4 years


INFANT NUTRITION•  From birth, healthy nutrition is an essential part of proper growth and

development•  Ideally, the mother’s milk is the first source of nutrition for the infant•  Some studies have shown that babies who breastfeed have less

incidence of diarrhea, allergies, ear infections, and respiratory problems

•  It is also an excellent way for the mother and baby to bond




COLOSTRUM•  The first nourishment that the mother produces from her breast•  Created specifically to meet the baby’s needs at that very moment

right after birth•  It contains immune cells, antibodies, growth factors, and high

amounts of protein, fat, Vitamin A, and sodium chloride•  It contains many other vitamins and minerals essential for life in a

potency that is safe for their brand new digestive system•  It has a mild laxative affect that helps the body clear old red blood

cells and excess bilirubin•  It also helps the baby make their first bowel movement


BREASTFEEDING•  After about two weeks, the colostrum slowly begins to turn into

mature breast milk•  Mature breast milk is a perfect blend of proteins, fats, vitamins,

minerals, carbohydrates, and enzymes that make it easy for the baby to digest and utilize

•  Not every baby has the opportunity to breastfeed, but there are options available

•  There are milk banks available for donating and purchasing prescreened and healthy breast milk


FORMULA

•  Using formula is another popular option•  Use caution in buying formula•  They are usually derived from animal products or soy and may

contain many harmful additives and sugars




SOLID FOODS•  It is common for people to want to feed infants solid foods at an

early age•  Premature feeding may be linked to digestive problems, food

allergies and immune problems•  Five to six months old is the recommended age to start feeding

infants solid foods•  When solid foods are introduced, it is best to start slowly with mild,

non-allergenic foods


SOLID FOODS•  Some of the best foods to introduce solids to babies are bananas,

avocado, puréed or mashed fruits and vegetables such as sweet potatoes and pears, and pureed cereal grains such as oatmeal and rice

•  Baby Led Weaning is an approach to solid foods that is gaining in popularity


FEEDING CONCERNS•  Foods not recommended during the first year are citrus, egg whites,

nut butters, honey, animal milks, sugary sweets, and processed foods

•  Additional fluids such as water is usually not necessary during the first year as long as the baby is breastfeeding

•  Giving water to formula-fed infants is recommended due the high amount of sodium and other minerals found in formula

•  As babies grow it is best to offer them a variety of nutrient dense foods as well as breast milk




TODDLER NUTRITION•  Specific nutrient needs for infants and toddlers include an

appropriate balance of all the essential vitamins and minerals, as well as adequate protein and fats

•  Some of the most important nutrients are iron, zinc, calcium, Omega-3, DHA, B Vitamins, and Vitamins A, C, D, & E

•  It is common to give toddlers a multivitamin to ensure adequate nutrition

•  Choose one that is age appropriate and void of harmful additives like artificial colors, flavors, and sweeteners

•  Liquid vitamins are usually a better choice over chewable


OTHER INFANT & TODDLER NEEDS

•  Infants and toddlers also need healthy physical, mental and spiritual support in order to thrive

•  It is important to make sure they are clean, warm or cool, fed, touched, soothed, loved, stimulated, rested, emotionally supported, encouraged, played with, read to, talked to, hugged and kissed, taken places, sang to, and kept safe


COMMON PROBLEMS & CONCERNS

•  Some of the common problems and health concerns that affect infants are colic, cradle cap, diaper rash, constipation, diarrhea, fever, nasal congestion, and gas

•  Some of the common problems and health concerns that affect toddlers are colds, fever, constipation, ear infections, diarrhea, pink eye, sore throat, and allergies




ILLNESSES

•  Some of the common illnesses that affect infants and toddlers are anemia, jaundice, hand foot and mouth disease, croup, GERD, scarlet fever, Pertussis (whooping cough), birth defects, spina bifida, SIDS (Sudden Infant Death Syndrome), heart murmur, UTIs (urinary tract infections), pneumonia, bronchiolitis, asthma, rotavirus, autism, and diphtheria


VACCINATIONS

•  Very controversial•  It is said that vaccines are necessary to protect children and the

communities from dangerous illnesses such as diphtheria, hepatitis, measles, meningitis, influenza, pertussis, polio, rubella, and more


VACCINATIONS

•  Some of the concerns surrounding vaccines are: –  The need to incubate these vaccines inside of animal tissue opens the

door for genetic mutation and exposure to animal viruses–  They don’t guarantee immunity–  Harmful preservatives and carcinogens may be added to vaccines such

as aluminum potassium sulfate, mercury, and sodium phosphate–  May cause allergic and other severe reactions such as fevers, rashes,

convulsions, collapsing, screaming, brain damage, immune system damage, and an increased risk for autoimmune diseases




ALLERGIES

•  Infants and toddlers may suffer from a number of different allergies•  Some may be of the respiratory nature •  These cause symptoms such as sneezing, coughing, wheezing,

itchy and watery eyes, dark circles under eyes, stuffy or runny nose, and congestion

•  These may be caused by an allergic reaction to pollens, flowers, dust, molds, smoke, animals, pollutants, and household chemicals

•  These symptoms may also lead to asthma


FOOD ALLERGIES OR INTOLERANCES

•  Food allergies or intolerances are also very common•  Symptoms may include, but are not limited to: vomiting, diarrhea,

colic, diaper rash, respiratory problems, nasal congestion, watery eyes, eczema, hives, rash, poor sleep, constipation, bloating, headache, ear infection, irritability, excessive sweating, and anaphylactic shock

•  An elimination diet for the child or mother (if breastfeeding) is recommended to rule out a food allergy


CHILDREN




OVERVIEW


–  Common Problems & Concerns–  Asthma–  Autism–  Allergies


CHILDREN

•  Includes ages 5 to 12


CHILD NUTRITION

•  A healthy and balanced diet is essential to support normal growth and cognitive development

•  It is important to set a good example and build a solid foundation based on healthy food choices and eating patterns




GOOD NUTRITION BENEFITS

•  Healthy habits make it possible to lower the risk of chronic conditions and diseases in adulthood, including obesity, Type 2 diabetes, cardiovascular disease, osteoporosis, and metabolic syndrome

•  In addition to the physical and biological benefits of eating a healthy diet, there are great benefits in academic performance and emotional wellbeing


CHALLENGES

•  Age where kids start to have an opinion about what they’re eating•  They may become very picky, very adventurous, or very tempted by

clever marketing and schoolmates•  Being flexible and creative to ensure they are getting proper nutrition

is very important•  Packing their lunch and avoiding school lunches is highly

recommended•  Avoiding sugary drinks and sweets, processed junk food, and fast

food is also highly recommended


IMPORTANT NUTRIENTS

•  Some of the most important nutrients needed at this time are the B vitamins, Vitamins A, C, & D, calcium, and iron

•  It is common to give children a multivitamin to ensure adequate nutrition

•  Choose one that is age appropriate and void of harmful additives like artificial colors, flavors, and sweeteners

•  Chewable and gummy vitamins are very popular at this age but often contain unwanted ingredients

•  Powdered or liquid vitamins that easily mix with favorite drinks or foods are often a better choice




OTHER CHILD NEEDS

•  Children also need emotional support and guidance to ensure proper development of mental, language, and social skills

•  Teaching them to be responsible, respectful, and kind is important for them to become functioning parts of society


IMPORTANT PARTS OF CHILD UPBRINGING

•  Giving children plenty of love and support •  Spending time with them•  Engaging in their interests•  Physically and vocally expressing love for them•  Keeping them out of unhealthy environments (drug & alcohol abuse,

domestic violence, dirty living conditions)•  Teaching them about healthy food choices•  Letting them express themselves


IMPORTANT PARTS OF CHILD UPBRINGING

•  Challenging them•  Teaching them the importance of making friends and trying new

things while allowing them to do this in their own time and way•  Encouraging them and helping them build confidence•  Teaching them the importance of personal hygiene•  Providing them with a secure routine or rhythm •  Teaching them the importance of following through with a challenge•  Teaching them discipline





•  Some of the common problems and health concerns that affect children are colds, flu fever, chicken pox, ADD/ADHD, constipation, diarrhea, pink eye, headaches, ear infections, pneumonia, bronchitis, bed wetting, lice, UTIs, nose bleeds, croup, sore throat, appendicitis, and anemia


ASTHMA

•  One of the most common reasons for hospitalization and death in children

•  It is caused by a swelling and narrowing of the airways due to exposure to certain triggers

•  These triggers may include environmental toxins and pollutants, allergies to pollens, molds, dust, and animals, tobacco smoke, food intolerances, cold air or changes in weather, viral infections (common cold), overexertion, strong emotions, some medications, and vaccines


AUTISM

•  Varying degrees of complex disorders that affect brain development•  Affects about 1 in 88 children in the US•  More common in boys•  It is said that there has been an increase of about 15% over recent

years in the US•  Some believe this is due to many things such as an increase of

toxins and preservatives in our foods, vaccinations, and environmental pollutants




OTHER AUTISM FACTORS

•  Genetics, advanced age of the birth mother, illness of mother during pregnancy, birth complications like lack of oxygen to the baby, and lack of proper prenatal nutrition and prenatal care


ALLERGIES

•  Children commonly suffer from a number of allergies•  Some may be of the respiratory nature •  These cause symptoms such as sneezing, coughing, wheezing,

itchy and watery eyes, dark circles under eyes, stuffy or runny nose, and congestion

•  These may be caused by an allergic reaction to pollens, flowers, dust, molds, smoke, animals, pollutants, and household chemicals

•  These symptoms may also lead to asthma


FOOD ALLERGIES & INTOLERANCES

•  Food allergies and intolerances are also very common•  Symptoms include the same as those for infants•  In addition, they may also include bedwetting, nightmares, emotional

meltdowns, dark circles under eyes, flushed cheeks, bad breath, tiredness, aggression, unhappy disposition, stomach aches, and food limiting or cravings

•  An elimination diet for the child is recommended to rule out a suspected food allergy




OBESITY

•  Obese children are more likely to develop dangerous health problems such as Type 2 diabetes, cardiovascular disease, bone and joint problems, depression, and cancer

•  It is caused by eating a diet high in sugar, fat, and processed foods in conjunction with a lack of physical activity

•  Negative influences in society and constant temptation is a great contributor to childhood obesity

•  Setting good examples at home and providing a balanced diet high in nutrients is an important factor in preventing childhood obesity


ADOLESCENCE


ADOLESCENCE OVERVIEW


–  Common Problems & Concerns–  Hormones–  Food Intolerance




ADOLESCENCE

•  Includes the ages 13 to 18


ADOLESCENT NUTRITION HABITS

•  Nutrient needs increase during the adolescent years•  Extreme growth and hormonal changes contribute to a need for a

balanced diet high in nutrients•  During this time, nutrient deficiencies are common•  Teens tend to be picky and social eaters•  Foods like whole grains and vegetables are often avoided•  It is common to see diets high in refined, fried, and processed foods,

as well as high in fat, salt, and sugar, and void of nutrients•  Lack of water intake is also of great concern


NUTRIENT NEEDS •  Teenage boys have an increased need for proteins and nutrient

dense foods•  The more active they are, the more food they usually consume to

keep up with their demanding metabolism




NUTRIENT NEEDS

•  Teenage girls tend to be worried about weight and their changing bodies, and may choose to eat less food than needed

•  It is common to see the development of eating disorders at this age•  It is important for teenage girls to increase their iron and nutrient

intake to support menstruation •  They also need adequate calcium intake•  An age appropriate multivitamin is recommended to avoid

deficiencies


POOR DIET RISKS

•  Teens that eat diets high in refined and processed junk and fast foods have a higher risk of developing serious health problems

•  These may include nutrient deficiencies, digestive problems, obesity, Type 2 diabetes, cardiovascular disease, bone and joint problems, depression, and cancer


OTHER ADOLESCENT NEEDS

•  Adolescence can be a confusing and difficult time of development•  There are many factors and influences to consider during this time

such as body and hormone changes, mood changes, peer pressure, bullying, academic pressure, dating, experimentation, social acceptance, and getting a job

•  Supporting them mentally and emotionally through this time can be a challenging experience




OTHER ADOLESCENT NEEDS

•  Being supportive, loving, helpful, present, involved, encouraging, and setting a good example are all ways to positively influence teens

•  It is also important to have rules and boundaries in place, as well as give them responsibilities and appropriate discipline

•  Encouraging their involvement in meditative and spiritual work in order to better cope with stresses and fluctuating emotions is highly recommended



•  Some of the common health problems and concerns during adolescence are acne, asthma, diabetes, eye and vision problems, gynecological problems, ovarian cysts, mononucleosis, obesity, oral health problems (wisdom teeth, cavities, braces), unplanned pregnancies, eating disorders, tobacco, drug, and alcohol use, depression, sports injuries, reckless accidents and injuries, and traffic accidents


HORMONES

•  Puberty takes place during adolescence•  It occurs from a surge in hormone production that causes changes in

the body such as mood changes, voice changes, an increase in facial and genital hair, breast and body changes, and the body’s ability to make and bear children

•  Hormone imbalance symptoms are becoming more common in today’s society

•  There are many factors that may lead to a hormone imbalance in teens•  These may include an increase in the amount of chemical and toxin

exposure, diets high in processed foods, and stress




HORMONES

•  Symptoms of an imbalance often include irritability, headaches, depression, back pain, asthma, acne, nausea, anxiety, migraines, suicidal thoughts, extreme PMS symptoms, growth problems, change in sex drive, abdominal cramps, inappropriate facial hair, PCOS, thyroid problems, insulin problems, weight gain, irregular menstrual cycle, and sinus problems

•  Eating a balanced diet high in nutrients, avoiding toxin exposure, and managing stress are all great ways to prevent or deal with these hormone imbalances


FOOD INTOLERANCES

•  Common yet often unidentified in teens leading to many unwanted symptoms

•  A food intolerance is a non-allergic reaction to a specific food•  Often takes time to present itself compared to a food allergy that has

an immediate response


FOOD INTOLERANCE

•  Common foods that may cause an intolerance are milk, gluten, corn, eggs, soy, peanuts, and artificial colors and sweeteners

•  Symptoms may include acne, eczema, bloating, diarrhea, constipation, gas, muscle aches, joint pain, depression, irritability, anxiety, fatigue, congestion, coughing, sneezing, weight gain, and inability to lose weight

•  An elimination diet is recommended to rule out food intolerance




MEN


MEN OVERVIEW

•  Men’s Health•  Health Concerns

–  Common Problems & Concerns–  Erectile Dysfunction–  Suicide–  Prostate Cancer


MEN’S HEALTH

•  Men’s health, in general, depends on many different factors•  It is very important to find a balance between proper nutrition,

exercise, stress management, work, and social interactions to optimize overall health

•  It is also important that men follow a regular practice of detoxification in order to clear toxins and maintain optimal health

•  Including detoxifying methods of the mind, body, soul, and lifestyle is recommended




CHALLENGES

•  In today’s society, most men have moved from more physically demanding work and lifestyles to ones that are more mentally demanding

•  These high stress lives and situations contribute a great deal to their overall health and wellbeing

•  It is common to see men choose quick and simple foods to prepare and eat

•  These food choices are often highly processed or fast foods high in unwanted ingredients and additives


CHALLENGES

•  Eating a diet high in these foods may contribute to health problems such as obesity, Type 2 diabetes, cardiovascular disease, weakened immunity, and even cancer

•  Another common practice for men is to eat diets high in animal proteins, especially meats

•  Eating an excess of these proteins may contribute to health problems such as weight gain, cardiovascular disease, and high cholesterol


IMPORTANT NUTRIENTS

•  Adequate protein, essential fatty acids, and a small amount of cholesterol or plant sterols (found in olive oil) are important for supporting sex hormones

•  Other nutrients important for men’s health are the B vitamins (folic acid), Vitamins A (beta-carotene), C, D, E, & K, zinc, manganese, magnesium, inositol, selenium, and sulfur

•  Iron is not needed in excess amounts by men•  Excess iron may lead to joint pain, chronic fatigue, heart irregularities,

depression, and other problems•  Fiber is also an important nutrient to help cleanse the body of toxins and

support healthy digestion and absorption





•  Some of the common health problems and concerns that affect men are hair loss, low testosterone, depression, alcoholism, diabetes, high blood pressure, high cholesterol, heart disease, stroke, prostate problems, and cancer


ERECTILE DYSFUNCTION

•  When a man has difficulty getting or keeping an erection•  Not a natural part of the aging process•  Can affect men of all ages


ERECTILE DYSFUNCTION: CAUSES

•  May be caused by psychological reasons such as nervousness and performance anxiety

•  Also may be caused by physical reasons such as poor overall circulation, smoking, hypertension, high blood cholesterol, diabetes, cardiac diseases, hormone deficiencies, neurological problems, chronic diseases, and trauma to the area

•  Some prescription medicines may cause or aggravate erectile dysfunction

•  Erectile dysfunction may contribute to emotional and psychological problems such as feelings of inadequacy, denial, low self-esteem, and depression




SUICIDE

•  Studies have found that men commit the majority of suicides •  Specifically, middle-aged men between the ages of 25-44•  There are 3 factors that are major contributors to someone’s ability to

commit suicide:–  Feeling of being a burden or not being able to provide–  Loneliness or feeling of not being part of a community they once were a

part of–  Fearlessness in the face of death

•  Men are often reluctant to seek help when having thoughts of suicide


SUICIDE RISK FACTORS•  There are many other factors that may contribute to feelings of

suicide•  These may include stress, financial difficulty, loss of employment,

loss of a spouse or child, depression, age, chronic illness, debilitating injury, alcohol and drug abuse, being in war or war like environments, lack of emotional expression and support, and mental illness


SUICIDE PREVENTION•  Early detection of risk factors and intervention are important for

suicide prevention•  Warning signs to watch for include excessive sadness or

moodiness, sudden calmness, sleep problems, withdrawal, recent trauma or life crisis, dangerous or self-harmful behavior, changes in appearance or personality, making preparations, and threatening suicide




PROSTATE CANCER•  A form of cancer that develops in the male prostate gland

–  Classified by an uncontrolled growth of prostate cells–  The main function of the prostate is:

•  Help to control urination•  Produce minerals and sugar found in semen

–  Prostate cancer tumors usually grow slowly –  There are more aggressive types, which cause symptoms and death

more quickly


PROSTATE CANCER RISK FACTORS

•  There is no know cause of this cancer•  More common in men over the age 50•  There are certain factors that may increase the risk for prostate

cancer •  These include age, genetics, ethnicity, hormonal influences, STD’s,

environmental factors such as toxins, chemicals, industrial products, smoking, poor diets high in saturated fats, and obesity


PROSTATE CANCER SYMPTOMS

•  Often there are no symptoms in the beginning stages•  Once symptoms do appear, they are very subtle•  These include pain, difficulty in urinating, problems during sexual

intercourse, and erectile dysfunction•  More severe symptoms may include blood in urine and inability to

urinate•  If undetected, prostate cancer commonly spreads to other parts of

the body such as the lymph nodes, pelvis, and spine




PROSTATE CANCER DIAGNOSIS/TREATMENT

•  It may be diagnosed by a rectal exam, blood test, and biopsy if needed

•  Regular screening is recommended for men over 40•  Medical treatments include surgery, radiation therapy, cryotherapy,

hormone therapy, chemotherapy•  Alternative treatments include herbs, acupuncture, dietary

supplements, nutritional support and counseling, detoxing, exercise, and prevention and post treatment therapies


WOMEN


WOMEN OVERVIEW

•  Women’s Health•  Health Concerns

–  Common Problems & Concerns–  Pregnancy & Lactation–  Menstrual Health–  Breast Health–  PCOS–  Osteoporosis–  Depression




WOMEN’S HEALTH

•  Women’s health, in general, depends on many different factors•  It is important for women to maintain a balance of good nutrition,

stress management, exercise, mental and spiritual practice, and emotional self-care

•  Women also have the need to express emotions as well as feel love and support from themselves and others

•  It is important that women follow a regular practice of detoxification in order to clear toxins and maintain optimal health

•  Including detoxifying methods of the mind, body, soul, and lifestyle is recommended


CHALLENGES

•  Women today have very physically, emotionally, and mentally challenging lifestyles

•  Many women tend take on more than they can handle•  In doing this, they tend to focus more on the needs of others while

neglecting their own•  This is also a way to feel validated and recognized


CHALLENGES

•  It is common for women to develop an emotional connection with food and body image

•  Problems of overeating and undereating are common in women, as are diets high in sugar and fats

•  These may contribute to many health concerns including obesity, diabetes, depression, eating disorders, nutritional deficiencies, hormone imbalances, osteoporosis, and some cancers




IMPORTANT NUTRIENTS

•  Some nutrients especially important for women include B Vitamins (niacin, B12, folic acid, & choline), Vitamins A, C, D, & E, iron, calcium, magnesium, zinc, essential fatty acids, and fiber



•  Some of the common health problems and concerns that affect women are headaches, migraines, stress, depression, hormone imbalance, weight gain, eating disorders, UTI’s, STD’s, domestic violence, lupus, vaginal infections, HPV, obesity, cardiovascular disease, nutrient deficiencies, fibromyalgia, bloating, and emotional problems


PREGNANCY AND LACTATION

•  Proper nutrition is a very important part of pregnancy and lactation•  During this time, the body needs more of everything•  Preparing for pregnancy is ideal•  This can be done by eliminating toxins, changing poor eating habits,

and correcting any deficiencies prior to getting pregnant




NUTRIENT NEEDS DURING PREGNANCY

•  A 20-25% increase in overall calories is recommended during pregnancy

•  The increase for many nutrients is needed as well•  They are important for supporting a growing fetus, maintaining the

mother’s nutrient supply, and supporting the increase in blood volume

•  These include protein, iron, calcium, folic acid, B12, zinc, Vitamins A, C, & E, iodine, magnesium, and sodium

•  Fiber is also an important nutrient to help avoid constipation, which is common during pregnancy


PREGNANCY SUPPLEMENT CONCERNS

•  While needs do increase, high levels of Vitamins A & C and sodium are not recommended

•  High Vitamin A may cause birth defects•  High Vitamin C levels that are passed on to the baby may create

deficiency problems at birth•  High sodium may lead to problems of water retention and an

increase in blood pressure


PREGNANCY DEFICIENCY CONCERNS

•  An inadequate supply of nutrients will cause the body to pull from the mother’s supply in order to support the pregnancy needs

•  This may lead to severe deficiency problems in the mother




MORNING SICKNESS

•  Morning sickness may be somewhat prevented by detoxing prior to becoming pregnant

•  Vitamin B6 (25 mg) taken three times a day may help reduce morning sickness

•  Suddenly stopping this high level of B6 supplementation is not recommended and may cause withdrawal symptoms in mother and baby

•  Some other things that may provide morning sickness relief are B12, Vitamin E, magnesium, potassium, ginger, peppermint, a decrease in fatty foods, and an increase in carbohydrates and fiber


FOODS TO AVOID DURING PREGNANCY

•  Things to avoid during pregnancy include sushi, seafood high in mercury (swordfish, shark, mackerel), deli meats, soft cheeses, excess caffeine, and various herbs like golden seal, ginseng, and Dong Quai


ADDITIONAL PREGNANCY NEEDS

•  Exercise, avoidance of toxins, spiritual and mental work, stress management, and sleep are all important components of pregnancy

•  Prenatal vitamins and prenatal care are also important •  It is also important to understand that this can be a very emotional

time for a woman•  Patience and support from those around her is highly recommended




PREGNANCY HEALTH CONCERNS

•  Some common concerns during pregnancy are anemia, gestational diabetes, edema, premature labor, UTI’s, miscarriage, ectopic pregnancy, placenta previa, and postpartum depression


LACTATION NUTRIENT NEEDS

•  Nutritional needs during lactation are similar to those during pregnancy

•  There is still an increased need for most nutrients •  Continuing taking prenatal vitamins is recommended during lactation

and nursing•  The exceptions are folic acid and B Vitamins



•  Things that reduce milk production are:–  A high dose of B Vitamins, especially B6–  Other things include calorie reduction, stress, smoking, low fluid intake,

extreme weight loss, skipping feedings or breast pumping, fatigue, caffeine, alcohol, certain medications (antihistamines, diuretics), large doses of certain herbs & spices (sage, parsley oregano), birth control, and pregnancy





•  Things that increase milk production include water, oatmeal, spinach, carrots, beets, yams, fennel, legumes, papaya, asparagus, whole grains, apricots, nuts, healthy fats, garlic, ginger, marjoram, basil, nutritional yeast, green foods, and sesame seeds


MENSTRUAL CYCLE

•  The menstrual cycle is a series of changes that take place in the ovaries and uterus

•  The purpose of the menstrual cycle is to enable the body for sexual reproduction

•  The menstrual cycle can tell you many things about the body’s overall health


NORMAL MENSTRUAL CYCLE

•  While each woman’s symptoms and cycle may vary slightly, there are general guidelines that represent a healthy cycle

•  A normal cycle is classified as:–  First menstruation begins at an average age of 12–  A 3 - 5 day menstruation (period/bleeding) that happens about every 21

- 36 days–  Moderate blood flow–  Bright red blood–  Moderate to few symptoms




PREMENSTRUAL SYNDROME (PMS)

•  Menstrual symptoms are referred to as premenstrual syndrome (PMS)

•  PMS symptoms may include cramping, back pain, breast tenderness, skin breakouts (acne), fatigue, moodiness, aggression, headaches, bloating, food cravings, weight gain, oversensitivity, and trouble sleeping

•  PMS symptoms range from mild to severe


PMS: TREATMENT AND PREVENTION

•  Self awareness and education•  Keep track of symptoms with a diary•  Eat a healthy diet limiting the amount of caffeine, sugar, salt, added

hormones, alcohol, and unhealthy additives•  Eliminating toxins•  Supplementing with Vitamin B6, calcium, magnesium, chasteberry,

and St. John’s wort•  Increase exercise•  Test for and treat any hormone imbalances


PMDD

•  Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS

•  Symptoms are similar to those of PMS but are so severe they interfere with daily life

•  In order to be diagnosed, at least five symptoms must be identified and any other emotional disorders must be ruled out

•  Occurs in 3 out of 5 women•  More common in those with a personal or family history of mood

disorders•  May be linked to those with low serotonin levels




PMDD: TREATMENT AND CAUSES

•  Self awareness and education•  Keep track of symptoms with a diary•  Eat a healthy diet limiting the amount of caffeine, sugar, salt, added

hormones, and unhealthy additives•  Eliminating toxins•  Taking a multivitamin•  Counseling and stress management•  Increase exercise•  Test for and treat any hormone imbalances


OVARIAN CYSTS

•  Very common in women of child bearing years•  There are many types but functional cysts are most common•  These form during ovulation•  Symptoms are not always present but may include pain, bloating,

pain during sex, difficulty urinating, and back ache•  Usually go unnoticed but may cause problems if they twist, bleed, or

rupture


SEX HORMONES

•  There are many hormone fluctuations that take place during the menstrual cycle

•  These hormones are estradiol (the main estrogen), progesterone, and follicle-stimulating hormone

•  An imbalance of any of these hormones may cause negative effects on the menstrual cycle




HORMONE IMBALANCE

•  Menstrual symptoms that may indicate a hormone imbalance are:–  Missing a period–  Very short cycles–  Long periods–  Heavy menstruation–  Light menstruation with strong cramping


HORMONE IMBALANCE CONT.

–  Dark brown or thick blood–  Pale blood, watery, or thin menstruation–  Spotting and bleeding between periods–  Other symptoms to be aware of are clots (due to stagnation), severe

pain, period suddenly stopping, severe bleeding, and abnormally long periods


IRREGULAR PERIODS

•  Irregular periods or menstrual cycles may indicate other problems. These may include:–  Thyroid function: A low-functioning and underactive thyroid gland may

contribute to irregular periods–  Body weight: Belly fat creates estrogen. Estrogen dominance and

insulin resistance may cause irregular periods. Being underweight may also be a cause of irregularities

–  Adrenal function: High stress causes the adrenals to secrete cortisol, which affects the sex hormones causing irregular periods




SUPPORT NUTRIENTS

•  Important nutrients needed to support a healthy menstrual cycle are iron, magnesium, calcium, zinc, Vitamin B6, B complex vitamins, protein, and Vitamin C

•  It is also important to support normal thyroid and adrenal function•  This can be done by having adequate amounts of Vitamins A, C, E,

B Vitamins, essential fatty acids, chromium, and amino acids


MENOPAUSE

•  A time of major transition for women•  Often referred to as “the change”•  It’s a hormonal change that takes place that marks the end of

menstruation and fertility•  Takes place when a woman has a decrease in the production of the

sex hormones, mainly estrogen•  May occur anywhere between the ages of 40 - 55•  Is not a sudden stop of the menstrual cycle•  Takes place over a period of time


PERIMENOPAUSE•  The transition period that occurs when the hormones begin to

decrease is called Perimenopause•  This make take place several years before actual menopause•  There are many signs that may indicate that menopause is coming•  These include irregular periods, hot flashes and night sweats,

increased stress, breast tenderness, vaginal dryness, forgetfulness, mood changes, loss of breast fullness, and weight gain




PREMATURE MENOPAUSE•  Occasionally menopause takes place as early as 35-40 years old•  This is referred to as Premature Ovarian Syndrome•  Other reasons for early menopause is the surgical removal of the

ovaries or uterus (hysterectomy), the presence of a reproductive disorder such as PCOS, endometriosis, cancer, and smoking


MENOPAUSE COMPLICATIONS

•  Hormone imbalance and extreme toxin buildup in the body prior to menopause may contribute to more severe symptoms

•  It is wise to prepare for this time by rebalancing hormones and regularly detoxifying

•  Other complications associated with menopause are heart disease and cardiovascular disease, osteoporosis, urinary incontinence, and decreased sexual function

•  It is important to adjust your dietary needs during menopause and perimenopause in order to prevent severe side effects and more serious health complications


MENOPAUSE NUTRIENT NEEDS

•  Calcium and Vitamin D needs increase•  A diet high in fiber is also recommended•  Iron needs decrease•  Following a diet low in sodium, sugar, unhealthy fats, and processed

foods is recommended




MENOPAUSE NUTRIENT NEEDS

•  Soy may help increase low estrogen levels due to it containing phytoestrogens

•  It is best to avoid processed soy and opt for the organic and fermented versions such as miso and tempeh

•  Eating foods that contain good quality protein and B Vitamins is important for supporting the adrenal and pituitary glands, which may delay the onset of menopause

•  An age appropriate multivitamin is also recommended


LIFESTYLE CHOICES

•  Lifestyle choices that may help ease the process of perimenopause and menopause include exercise, yoga, breathing exercises, stress management, healthy sleep habits, and regular detoxifying methods of the body, mind, and soul


MENOPAUSE TREATMENT

•  Treatments for menopause include:–  Hormone Replacement Therapy (HRT)–  Bioidentical Hormone Replacement Therapy (BHRT)–  Alternative Methods–  Wild Yam and Progesterone Creams




HORMONE REPLACEMENT THERAPY

•  Synthetically supplementing the body with just estrogen or both estrogen and progesterone

•  Progesterone is included for women that still have their uterus to avoid the high risk of cancer

•  Risks may include blood clots, stroke, endometrial cancer (estrogen only while uterus is still present), breast cancer (estrogen-progestin combo), and heart disease (estrogen-progestin combo)

•  Should not be taken by those with a history of cancer, stroke, liver disease, abnormal vaginal bleeding, and blood clots


BHRT

•  Bioidentical Hormone Replacement Therapy (BHRT)•  Supplementation of hormones that have the same molecular

makeup as natural hormones•  Thought to be a more natural and safe way to offer HRT•  Some suggest there is less risk of heart disease, stroke, and cancer•  These methods are fairly new and somewhat controversial


ALTERNATIVE METHODS

•  Herbs that are commonly used but not approved for treatment are black cohosh and Dong Quai

•  Others include fish oil, Omega-3 fatty acids, flaxseeds, red clover, passion flower, ginseng, licorice root, wild yam, calcium, sage, sarsaparilla, ginkgo biloba, chasteberry, and valerian root

•  Other methods include acupuncture, chiropractic and massage therapy, homeopathy, and biofeedback




MENOPAUSE TREATMENTS

•  Wild Yam and Progesterone Creams–  Helpful in relieving symptoms of perimenopause in those with “estrogen

dominance”


BREAST HEALTH

•  Breast health is an important aspect of women’s health•  Breasts are made up of fatty tissue, fibrous tissue, and glandular

tissue •  Breast may change many times in a lifetime•  How breasts look and feel may be affected by many things •  These include menstrual cycle, pregnancy, breastfeeding,

menopause, nutrition, and aging


MAINTAINING HEALTHY BREASTS

•  Certain healthy lifestyle choices can benefit the overall health of breasts:–  Regular exercise–  Wearing a supporting sports bra during exercise–  Eating a rainbow of fresh fruits and vegetables on a daily basis–  Eating a diet high in fiber and whole grains–  Avoiding smoking, drug use, and exposure to toxins




MAINTAINING HEALTHY BREASTS

•  Certain healthy lifestyle choices can benefit the overall health of breasts:–  Limiting unhealthy fats, sugar, alcohol, and caffeine–  Getting familiar with the look and feel of your breasts–  Practicing regular breast self-exams–  Avoiding tight fitting bras–  Removing bras before going to bed


BREAST HEALTH SCREENING

•  Practicing breast self-exams on a regular basis is important for all women starting in their 20’s

•  Women in their 20’s and 30’s are recommended to have a clinical breast exam every three years

•  Women 40 and older are recommended to have a mammogram every year


BREAST SELF-EXAM

•  Done by checking your own breasts for abnormalities•  Any changes should be mentioned to a physician




MAMMOGRAPHY•  Method of examining the breast with an x-ray•  There is discussion whether the benefit of mammograms outweigh

the risk•  They expose healthy women to unnecessary ionizing radiation•  False negatives and false positives are common•  These lead to missed tumors and unnecessary biopsies or

mastectomies


BREAST ULTRASOUND

•  Performed to take a closer look at an area of concern found with a mammogram

•  Uses high frequency sound waves instead of radiation•  There is no known risk of this test


MAGNETIC RESONANCE IMAGING (MRI)

•  Performed on high-risk patients to look for breast cancer•  Often used to look for tumors not found with mammogram•  No radiation exposure•  May result in false positives leading to unnecessary biopsy•  May cause reaction to contrast dye used




BREAST THERMOGRAPHY

•  Uses Digital Infrared Imaging to take a “snapshot” of breasts•  Metabolic activity and vascular circulation is almost always higher in

both pre-cancerous tissue and the area surrounding developing breast cancer than in normal breast tissue

•  Cancerous tumors increase circulation to their cells by holding open blood vessels, opening dormant vessels, and even creating new ones to satisfy their ever increasing need for nutrients

•  This frequently results in an increase in regional surface temperatures of the breast


BREAST THERMOGRAPHY

•  Breast thermography uses ultra-sensitive medical infrared cameras and sophisticated computers to detect, analyze, and produce high-resolution images of these temperature variations

•  Because of its extreme sensitivity, these temperature variations may be among the earliest signs of breast cancer and/or a pre-cancerous state of the breast

•  Studies show that an abnormal infrared image is the single most important marker of high risk for developing breast cancer, 10 times more significant than a family history of the disease

•  Can find abnormalities in the breast or cancers very early


BIOPSY

•  The only way to determine if the tissue is cancer•  A procedure that removes some of the tissue to test under a

microscope•  Can be done with a hollow needle or surgically•  About 4 out of 5 women given a breast biopsy test negative for

breast cancer •  Side effects may include infection, pain, swelling, bruising, and

bleeding




COMMON BREAST HEALTH CONCERNS

•  Nipple Discharge•  Fibrocystic Breast Disease•  Breast Cancer


NIPPLE DISCHARGE

•  Most often benign (noncancerous)•  Usually happens before menopause and rarely after•  Very common but should always be looked at by a doctor•  May be caused by hormone shifts, infection, history of breast

feeding, stimulation, and breast cancer


FIBROCYSTIC BREAST DISEASE

•  Characterized by cysts, breast pain, and noncancerous lumpiness•  Pain may increase more during period•  Pain may be relived by avoiding caffeine•  Hormone balancing is also key




BREAST CANCER

•  Classified by an uncontrolled growth of breast cells•  This overgrowth forms a malignant tumor•  Studies show that only 5 - 10% of cases are due to family history•  The other 90% is shown to be caused by genetic abnormalities that

occur from aging and the “wear and tear” of life


BREAST CANCER

•  Gender (More Common in Women)•  Increasing Age•  Family History & Genetics•  Personal History of Cancer•  Radiation to Chest or Face Before

Age 30•  History of Benign Breast Changes•  Race/Ethnicity (White Women More

At Risk)•  Being Overweight

•  Increased Age Of Pregnancy•  Early First Menstrual Cycle (Before

12)•  Use of HRT•  Alcohol Consumption•  Dense Breast Tissue•  Lack of Exercise•  Smoking•  Poor Diet•  Toxin Exposure


MEDICAL TREATMENTS

•  Surgery (lumpectomy, mastectomy, lymph node dissection)•  Chemotherapy•  Radiation therapy•  Hormonal therapy•  Targeted therapies•  Drug treatment•  Complementary Medicine (Combination of conventional and

alternative)




ALTERNATIVE THERAPIES

•  Acid/alkaline balance•  Adjunctive therapies (detox, nutrition, psychology/psychotherapy)•  Amygdalin (Laetrile, B17)•  Cancell•  Ellagic acid•  Electronic therapies •  Enzymatic therapies•  Diet and food therapies •  The Gerson Therapy


PCOS

•  Polycystic Ovarian Syndrome•  Endocrine disorder in women•  Affects 1 in 15 women of childbearing age


PCOS

•  Affects hormone balance throughout the body•  Example:

–  Sex hormones: Ovaries may begin to produce small amounts of male sex hormones (androgens) causing ovulation to stop, and an increase in body hair, facial hair, and acne

–  Insulin: Body stops using insulin (insulin resistance) causing increased blood sugar

–  Lack of ovulation leads to little or no progesterone in the body which throws off estrogen function




PCOS SYMPTOMS

•  Symptoms may include fatigue, infertility, miscarriage, weight gain, menstrual problems (few or heavy periods), lack of ovulation, ovarian cysts, excess facial or body hair, hormone imbalance, moodiness, skin problems, anxiety and depression, hair loss, sleep apnea, pelvic pain, and even diabetes, heart disease, and certain cancers


PCOS CAUSES

•  May be caused by genetics, hormone imbalance, obesity, diets high in processed foods, sugar, and foods with added hormones, stress, environmental toxins, and inflammation


DIAGNOSIS & TREATMENT

•  PCOS can be diagnosed by testing for hormone levels and blood lipid levels circulating in the body, in conjunction with an endometrial biopsy, glucose test, and thyroid panel




MEDICAL TREATMENTS

•  Birth control pills - May help regulate menstrual cycle •  Other hormone medications - Progesterone creams, Gonadotropins

(follicle-stimulating hormone (FSH) and luteinizing hormone (LH))•  Clomid - Used to hyperstimulate the ovaries for ovulation. Doesn’t

treat PCOS, but may help to get pregnant •  Surgery - Ovarian drilling to stimulate ovulation•  Metformin - Used to control blood glucose. Medication used for

treating Type 2 diabetes. May have many side effects


ALTERNATIVE THERAPIES

•  Avoid Sugar And Artificial Sweeteners

•  Avoid Processed Foods•  Avoid Caffeine And Alcohol•  Limit Saturated Fats•  Include Healthy Fats And Amino

Acids•  Eat Anti-inflammatory Diet•  Increase Water Intake•  Take A Multivitamin

•  Buy Organic•  Exercise•  Detox •  Manage Stress•  Acupuncture•  Lymphatic System Drainage

(Massages, Dry Brushing, Rebounding)

•  Aromatherapy•  Homeopathic Medicines•  Herbs


OSTEOPOROSIS

•  Means “porous bone”•  Classified as the loss of bone minerals, strength, and density•  Primarily affects the long bones of the legs and arms•  Can be caused by loss of bone or decrease in bone production•  Commonly seen in women going through menopause due to a drop

in estrogen•  Osteopenia is classified as lower than normal bone density, but not

low enough to be considered osteoporosis




OSTEOPOROSIS RISK FACTORS

•  There are many uncontrollable risk factors:–  Age (Over 50)–  Gender (female)–  Menopause–  Small body frame (frailty)–  Broken bones


OSTEOPOROSIS RISK FACTORS

•  There are also many controllable risk factors:–  Poor diet–  Thyroid and other glandular problems–  Insufficient amounts of calcium and Vitamin D–  Lack of exercise–  Eating disorders–  Excess protein, caffeine, and sodium–  Extreme weight loss


OSTEOPOROSIS RISK FACTORS CONT.

–  Smoking and alcohol abuse–  Acidic diet–  Certain medications (Aluminum containing antacids, steroids,

antidepressants)–  Certain diseases (Autoimmune, digestive, blood, & endocrine disorders)




DIAGNOSIS

•  The bone density test is the only test designed to diagnose osteoporosis

•  It checks bone density by way of a special kind of x-ray•  Recommended for those with multiple risk factors •  The FRAX® tool uses information collected about your risk factors

and bone density to determine your fracture-risk for the next ten years

•  Other blood and urine tests can be done to determine bone loss due to calcium, Vitamin D, thyroid, and other hormone levels


TREATMENT

•  Prescription medicine•  Estrogen•  Hormone Replacement Therapy•  Exercise•  Nutritional support


PREVENTION

•  Prevention by building strong bones and exercising is important during childhood and adolescence

•  During these times it is important to be getting enough calcium and Vitamin D

•  It is important to follow a healthy balanced diet high in bone supporting nutrients such as Vitamins D & K, calcium, manganese, magnesium, phosphorus, strontium, silicon, zinc, copper, and boron

•  Avoiding diets high in protein, caffeine, sodium, phosphorus, and excess alcohol and smoking is recommended

•  Regular exercise and preventing falls are also recommended preventative measures




DEPRESSION

•  Depression affects more women than men•  On average, 1 in 5 women develop depression at some point in life•  There are many different symptoms including an ongoing sad,

anxious, or empty mood, decreased energy and appetite, sleep problems, and feelings of worthlessness and hopelessness

•  Most women don’t experience the same symptoms•  Some of the causes of depression in women are genetics,

hormones, PMDD, postpartum depression, menopause, stress, and certain illnesses such as eating and anxiety disorders


OLDER ADULTS


OLDER ADULTS OVERVIEW

•  Nutrient Needs•  Aging and Related Illnesses




OLDER ADULTS

•  Includes men and women 65 and older


OLDER ADULT’S NUTRITION HABITS

•  Proper nutrition during younger years is essential to good health in the older years

•  Nutrient needs for older adults are increased due to poor digestion and absorption

•  Older adults often eat a less nutritious diet than teenagers



Some of the reasons for a limited diet are:

•  Resentment•  Rebellion•  Food limiting•  Apathy•  Loss of taste and smell•  Loss of teeth and ability to

chew

•  Low income•  Limited access to good food•  Inability to get and/or prepare

food•  Effects of medical treatments or

prescription medicines




NUTRIENT NEEDS

•  Proper nutrition at this age may contribute to many desirable results such as mental acuteness, higher energy levels, resistance to illness and disease, faster recuperation times, and better management of chronic health problems

•  Calorie needs decrease with age and decreased activity level•  Choosing nutrient dense foods that are low in “empty” calories is key


NUTRIENT NEEDS

•  Important nutrients for older adults include Vitamins A, B12, C, D, and E, folic acid, beta-carotene, calcium, potassium, magnesium, zinc, fiber, and Omega-3 fatty acids

•  Adequate amounts of water, iron, and protein are also important•  An age appropriate multi vitamin is recommended to avoid

deficiencies


NUTRIENT NEEDS

•  Certain herbs may aid in the aging process •  These include ginseng, gingko biloba, and gotu kola leaf•  All supplements and herbs should be not be taken without

consulting a doctor




POOR DIET RISKS

•  Malnutrition is very common among older adults due to low calorie, protein, vitamin, and mineral intake

•  Avoiding a diet high in fats, salt, processed food, alcohol, and sugars is highly recommended

•  Common deficiencies in older adults are Vitamins A and C, the B Vitamins, calcium, potassium, iron, magnesium, zinc, copper, chromium, protein, fiber, and water

•  Common problems associated with nutritional deficiencies and poor diet are depression, fatigue, anorexia, insomnia, fragile bones, fractures, loss of sight and hearing, disorientation and confusion, weakened immune system, and an increase in infections


OTHER OLDER ADULT NEEDS

•  Aging can be a confusing, stressful, and difficult time •  There are many factors and influences to consider during this time

such as body changes, health decline, limited physical ability, inability to work, financial stress, personal care concerns, abuse, and loneliness

•  Supporting them physically, mentally, and emotionally through this time is very important



Many important needs that are often overlooked such as:

•  Listening to them•  Spending time with them•  Helping them stay physically active•  Taking them to appointments and

to run errands•  Help them with food choices and

preparation

•  Help them with medications or procedures

•  Help them apply for assistance programs if needed

•  Easing their mind about medical concerns

•  Showing them respect and compassion




OTHER OLDER ADULT NEEDS

•  It is important for older adults to maintain a balance of good nutrition, stress management, exercise, mental and spiritual practice, and emotional self-care

•  Encouraging their involvement in meditative and spiritual work is highly recommended


ASSISTANCE

•  There are many government and community funded assistance programs that provide food for older adults

•  These include: –  Nutrition Program for the Elderly–  Meals On Wheels–  Senior Farmers' Market Nutrition Program (SFMNP)


AGING & RELATED ILLNESSES

•  Vision and hearing loss•  Weakened immune system•  Low stomach acid and enzyme

production •  Decrease in kidney function •  Memory loss and dementia•  Depression•  Osteoporosis

•  Incontinence•  Falling and balance problems•  Cardiovascular problems•  Respiratory problems•  Diabetes•  Enlarged Prostate (Men)•  Cancer




LIFESTYLE ENHANCEMENT


OVERVIEW

•  Antiaging•  Stress•  Skin Health•  Weight Loss•  Fatigue•  Sexual Health•  Athletic Performance•  Surgery


ANTIAGING




ANTIAGING OVERVIEW

•  Nutritional Needs–  Foods–  Supplements–  Herbs

•  Lifestyle Recommendations


ANTIAGING

•  The key to aging gracefully is taking care of yourself when you’re young

•  Increasing longevity is reliant on avoiding illness and degenerative diseases

•  Improving vitality and physical health is reliant on proper nutrition•  Establishing a good antiaging program as early as possible is

recommended


NUTRITIONAL NEEDS

•  Proper nutrition is important for a healthy aging process•  Supporting healthy digestion and elimination is an important factor•  A combination of nutrient dense whole foods and supportive

supplements is important•  Ideally, most nutrients would be obtained through the diet•  A balanced diet made up of fruits, vegetables, complex

carbohydrates, healthy fats, and plant-based proteins is recommended




NUTRITIONAL NEEDS

•  Buy organic when possible•  Eat a plant-based diet•  Increasing fiber, water, antioxidants, super foods, and green foods•  Limit the intake of toxins, processed foods, salt, refined sugar,

saturated and trans fats, animal proteins, alcohol, and caffeine •  Avoid the formation of free radicals by avoiding fatty, fried, and

processed foods


FOOD SUPPORT

•  Leafy greens are high in folate, calcium, and antioxidants that help support bone health, prevent memory loss, and help prevent age-related eye problems

•  Berries are high in antioxidants that protect against free radicals and slow the aging process

•  Colorful fruits and vegetables are high in antioxidants and beta-carotene which has antioxidant and anticancer properties

•  Cruciferous vegetables like broccoli and cauliflower help prevent cancer and memory loss


FOOD SUPPORT

•  Nuts and seeds contain fatty acids that help prevent or lower high blood pressure and cholesterol

•  Olive oil is high in antioxidants and has anti-inflammatory properties•  Green foods and super foods help cleanse the body and reduce the

risk of degenerative diseases




SUPPLEMENTS

•  An age/gender appropriate multivitamin is recommended to avoid deficiencies

•  A B-Complex Vitamin increases energy, decreases stress and helps prevent cardiovascular disease by lowering homocysteine levels

•  Probiotics promote healthy digestion•  Essential fatty acids (DHA, EPA & GLA) reduce cholesterol and

reduce risk for cardiovascular disease•  Digestive enzymes (hydrochloric acid) help to properly digest and

utilize food


SUPPLEMENTS

•  Coenzyme Q10 enhances heart and immune function and increases energy within the cells

•  Glucosamine supports joint health•  Antioxidants (Vitamins A-beta carotene, C and E, bioflavonoids,

selenium, zinc, copper, and manganese) protect the body against free radicals and slow the affects of aging

•  Calcium enhances heart and nervous system function, protects the colon from carcinogens, and promotes bone and dental health


HERBAL SUPPORT

•  Ashwagandha may prevent loss of brain function and enhances immune system

•  Cat’s Claw may enhance immune system and circulation, and prevents high cholesterol and blood pressure

•  Clove is a pain reliever for teeth and muscles and has anti-inflammatory and antioxidant properties

•  Frankincense may help to fight arthritis•  Garlic reduces cholesterol and blood pressure, and enhances colon

and liver detox




HERBAL SUPPORT

•  Gingko biloba has antioxidant properties and improves circulation•  Ginseng root may increase energy levels and supports the adrenal

glands and immune function•  Gotu kola has anti-aging properties that help with brain and a

memory health •  Turmeric has anti-inflammatory and antioxidant properties•  Resveratrol is found in the skin of red grapes and has antioxidant,

antiaging, and disease fighting properties


HERBAL SUPPORT

•  Milk thistle may enhance liver function and has antioxidant properties

•  Rhodiola may help prevent age-related mental problems (Alzheimer’s) and increase body strength and stamina

•  Rosemary may help prevent wrinkles and sagging of the skin


LIFESTYLE RECOMMENDATIONS

•  Practice moderation•  Detoxify and cleanse regularly•  Manage stress•  Exercise regularly•  Practice good hygiene•  Get regular checkups•  Avoid smoking and toxin exposure•  Establish healthy sleep habits




STRESS


STRESS OVERVIEW




STRESS

•  Stress may be one of the main contributors to health problems•  Stress is unavoidable, therefore, stress management is key•  High levels of stress are physically demanding on the body,

especially the digestive system•  High levels of stress also contribute to nutrient deficiencies and

hormone imbalances•  Unhealthy habits like smoking and alcohol use may enhance the

effects of stress




NUTRITIONAL NEEDS

•  Stress causes the body to use more nutrients to support the metabolism and overall body function

•  Stress leads to poor digestion, which affects the body’s ability to breakdown and use nutrients in food

•  Certain foods help reduce the effects of stress in the body


FOOD SUPPORT

•  Asparagus contains the mood stabilizer, folic acid•  Citrus and berries are high in the antioxidant Vitamin C•  Almonds are high in the antioxidant Vitamin E•  Whole grains like oatmeal aid in serotonin production•  Dark chocolate contains flavonoids, which have relaxing properties•  Walnuts contain Omega-3s which increase serotonin, decrease

cortisol, and decrease blood pressure•  Sunflower seeds contain folate which helps produce dopamine•  Leafy greens contain magnesium which aids in the body’s stress

response


SUPPLEMENTS

•  Deficiencies are common during times of stress so a multivitamin is recommended

•  Folic acid, zinc, iron, Vitamin C, and B Vitamins are mood stabilizers that support adrenal function

•  Magnesium helps the body relax and may help with anxiety•  Calcium and potassium regulate heartbeat and help the body relax•  Antioxidants provide protection against the effects of stress




HERBAL SUPPORT

•  Valerian root has tranquilizing properties to help with sleep•  Catnip leaf has calming effects •  Gotu kola leaf may be used for mental stress•  Licorice root is a soothing anti-inflammatory that may be beneficial

during stress •  Melatonin has relaxing properties and may help with sleep•  Kava kava has relaxing properties and may help with anxiety


HERBAL SUPPORT

•  Passionflower is used for nervous tension, sleep disorders, and anxiety

•  Lemon balm may be used to reduce stress and anxiety•  Chamomile has relaxing effects•  Essential oils such as lavender, frankincense, rose, and vanilla have

mood boosting and relaxing effects



•  Exercise•  Yoga•  Detoxing•  Sex•  Journaling•  Planning/Organization•  Therapy/Counseling/Support•  Cognitive-behavioral therapy•  Relaxation Methods (Deep breathing, meditation, massage,

biofeedback)




SKIN HEALTH


SKIN HEALTH OVERVIEW




SKIN HEALTH

•  Your skin is the body’s largest organ•  How healthy it is can often reflect how healthy the body is•  Deficiencies and other health conditions often result in a skin

condition•  A poor diet and lifestyle choices such as smoking and sun exposure

may have negative effects on skin health




NUTRITIONAL NEEDS

•  A balanced diet of whole foods and fresh produce is recommended•  Nutrient deficiencies may contribute to many different skin

conditions•  Drinking water is important for skin health•  Avoid foods that trigger food allergies or intolerances•  Avoid diets high in unhealthy fats, refined sugars, and toxins


FOOD SUPPORT

•  Nuts, seeds, and oils contain essential fatty acids which help restore and maintain cell membranes and battle spots and wrinkles

•  Foods that have a higher water content like melon and cucumber help hydrate the skin

•  Berries, citrus, and dark chocolate are high in antioxidants which protect the skin cells from free radical damage


FOOD SUPPORT

•  Tomatoes are high in lycopene which protects from the sun•  Legumes are high in fiber which helps the body detox •  Whole grains contain fiber and selenium which supports healthy skin

cells•  Green tea has anti-inflammatory properties which helps protect cell

membranes•  Leafy greens contain folate which helps the skin cells renew

themselves




SUPPLEMENTS

•  A multivitamin is recommended to prevent deficiencies•  Vitamin E and selenium are antioxidants that help protect the skin

from sun damage•  Vitamin A helps new skin cell turnover and helps prevent dry skin,

blemishes, acne, and skin cancer•  Vitamin C helps make collagen which helps battle wrinkles and

helps protect the skin from environmental toxins


SUPPLEMENTS

•  B vitamins are important in preventing dry, itchy skin•  Coenzyme Q10 helps protect and restore skin cells •  Gamma-linolenic acid (GLA) helps with conditions like eczema


HERBAL SUPPORT

•  Witch hazel may reduce inflammation and tighten skin•  Chamomile may help smooth wrinkles•  Lavender may help with healing, inflammation, and keeping the skin

firm•  Aloe vera has anti-inflammatory, healing, and cooling properties•  Licorice root may help skin tone and elasticity•  Comfrey may help to strengthen skin tissue•  Neem may help to tighten skin and has antibacterial properties





•  Regular detoxing•  Exercise•  Avoiding and/or reducing exposure to toxins•  Using natural and healthy skin products•  Avoid smoking, nutrient deficiencies, substance abuse, and stress•  Wear sunscreen or protective clothing in harsh weather•  Dry brushing•  Staying hydrated


WEIGHT LOSS


WEIGHT LOSS OVERVIEW






WEIGHT LOSS

•  There are many different approaches to weight loss•  Some are healthier than others•  Weight loss should be a gradual and steady process•  A good weight loss program should combine diet, exercise, and

lifestyle changes


NUTRITIONAL NEEDS

•  Nutrient support is important during weight loss•  A balanced diet of whole foods is recommended•  Following a plant-based diet is also recommended•  Healthy eating patterns and portion control are key•  Avoid unhealthy fats, refined sugars, and processed foods•  Drink plenty of water


FOOD SUPPORT

•  Plant-based proteins like hemp, beans, and lentils contain fiber and a digestive hormone that assists in weight-loss

•  Whole grains, fruits, and vegetables contain fiber which helps satisfy hunger, cleanse the body, and flush out excess calories

•  Oats, quinoa, and hemp contain good quality protein and fiber that help you feel full longer

•  Avocados and almonds contain healthy fats that satisfy hunger and burn belly fat




FOOD SUPPORT

•  Brown rice contains healthy starch that burns fat and boosts metabolism

•  Grapefruit helps lower insulin, digest proteins, and curb hunger•  Green tea contains antioxidants that help speed up metabolism and

burn fat


SUPPLEMENTS

•  A multivitamin is recommended to prevent deficiencies•  Fiber helps satisfy hunger, keep you feeling full longer, cleanse the

body, and flush out excess calories•  Digestive enzymes help properly digest food making the body feel

satisfied which helps to avoid cravings and overeating•  Essential fatty acids and L-carnitine may improve fat metabolism

and increase energy


SUPPLEMENTS

•  Prebiotics and probiotics aid in digestion and may help increase weight-loss

•  Phenylalanine and tryptophan may help reduce appetite•  Arginine and lysine together before bed may help increase growth

hormone and fat metabolism•  Chromium and glutamine may help reduce food cravings




HERBAL SUPPORT

•  Garlic may help with detoxification and lowering blood lipids•  Parsley leaf has diuretic properties•  Juniper berry has diuretic properties and may aid in detox•  Chickweed herb and peppermint leaf tea may help reduce appetite•  Plantain may lower fat absorption, triglycerides, and cholesterol, and

satisfy appetite•  Cinnamon may help increase fat metabolism and stabilize blood

sugar



•  Regular exercise•  Food journaling•  Plan meals•  Eat when you’re hungry, stop when you’re full•  Portion control•  Mindful eating•  Reconnecting with hunger



•  Setting goals•  Having support•  Find motivation•  Avoid toxins•  Test for food intolerances/hormone imbalances




FATIGUE


FATIGUE OVERVIEW




FATIGUE

•  One of the most common physical complaints•  May be caused by many factors•  In order to properly address and treat fatigue, many areas must be

focused on•  Some of the most common causes are stress, nutrient deficiencies,

hormones, depression, toxicity, lack of sleep, obesity, and illness




NUTRITIONAL NEEDS

•  Nutrition plays a major role in energy levels•  A poor diet, nutrient deficiency, digestive problems, and food

intolerance may contribute to fatigue•  A diet made up of fruits, vegetables, complex carbohydrates, plant-

based protein, healthy fats, and water is recommended•  Avoid processed foods, saturated/trans fats, refined sugars, alcohol,

and caffeine•  Avoid overeating and undereating


FOOD SUPPORT

•  Whole grains and beans contain complex carbohydrates which provide the body with sustainable energy

•  Nuts and oils contain healthy fats that provide energy•  Seeds contain healthy fats and magnesium which provide energy•  Leafy greens are high in chlorophyll and B Vitamins which provide

energy


FOOD SUPPORT

•  Berries contain antioxidants which protect against free radicals that cause fatigue

•  Dark chocolate contains polyphenols which help battle fatigue•  Water keeps the body hydrated which helps reduce fatigue•  Fresh fruit contains simple carbohydrates which provide the body

with a quick and healthy boost of energy




SUPPLEMENTS

•  A multivitamin is recommended to prevent deficiencies•  B-complex Vitamins help reduce stress and increase energy•  Potassium and magnesium are usually low in people who suffer

from fatigue•  Iron helps provide the body with oxygen and helps with energy

production•  Essential fatty acids aid in energy production


SUPPLEMENTS

•  Amino acids help the body get energy from fat•  Iodine supports thyroid function which helps with energy production


HERBAL SUPPORT

•  Siberian ginseng may help reduce fatigue and stress, and support adrenal function

•  Gotu kola may help increase stamina and energy levels while decreasing fatigue

•  Gingko biloba may help improve the body’s use of oxygen and reduce fatigue

•  Licorice root may help improve the body’s use of cortisol and reduce fatigue




HERBAL SUPPORT

•  Bee pollen may help increase energy and vitality•  Spirulina and chlorella may help purify the blood, improve the use of

oxygen, and increase energy



•  Healthy sleep patterns•  Regular exercise•  Stress management•  Meditation•  Avoid toxins•  Detoxification and cleansing•  Treating medical conditions and food intolerances


SEXUAL HEALTH




SEXUAL HEALTH OVERVIEW




SEXUAL HEALTH

•  Depends on many factors•  Some of the causes of poor sexual health include poor nutrition,

stress, substance abuse, hormones, and psychological reasons•  Good sexual health depends on a healthy body and mind


NUTRITIONAL NEEDS

•  Proper nutrition plays a major role in sexual health•  Nutrient deficiencies lead to hormone imbalances which have a

negative affect on sexual health•  Toxins in the body also disrupt hormone balance•  A diet made up of whole foods, complex carbohydrates, healthy fats,

and lean proteins is recommended•  Avoid alcohol, red meat, and unhealthy fats




FOOD SUPPORT

•  Avocados and asparagus contain vitamin E and healthy fats which improve circulation

•  Pumpkin seeds contain zinc which helps produce testosterone and promote prostate health in men and maintain sex drive in women

•  Garlic contains allicin which helps get adequate blood flow to the sexual organs

•  Celery (celery root), dark chocolate, and oysters are known to be aphrodisiacs


FOOD SUPPORT

•  Almonds contain selenium which improves fertility and zinc which improves libido

•  Watermelon contains phytonutrients that improve libido


SUPPLEMENTS

•  A multivitamin is recommended to prevent deficiencies•  Vitamin E may increase female fertility and vitality•  Zinc increases male fertility and vitality•  Folic acid may help with sperm production and ovarian function•  Selenium and manganese may increase sex drive•  L-Arginine may improve blood flow to the penis




HERBAL SUPPORT

•  Maca may help to balance the sex hormones and increase libido•  Ashwagandha may help decrease stress and increase sex hormone

production and sperm count•  Gingko biloba may help increase circulation•  Ginseng may be an aphrodisiac that improves sexual vitality



•  Stress management•  Regular exercise•  Avoid toxins and reckless decision making•  Avoid and treat hormone imbalances•  Healthy sleep patterns•  Improve confidence and mental wellbeing


ATHLETIC PERFORMANCE




ATHLETIC PERFORMANCE OVERVIEW




ATHLETIC PERFORMANCE

•  There are many factors that affect athletic performance•  Being an intense athlete has many physical demands on the body•  It’s important to follow a good diet and supplement routine to support

these demands•  Needs vary depending on the goal and current schedule of the

athlete•  It is important to find a proper balance of nutrition, workouts,

stretching, and rest


NUTRITIONAL NEEDS

•  Nutrition needs vary depending on the individual•  During training athletes need an increase in calories, complex

carbohydrates, protein, vitamins, minerals, and fluids•  Off-season athletes may need to reduce their caloric and nutrient

intake overall •  A habit of athletes is to assume they can “eat anything” and stay fit•  Avoiding excess fats, toxins, processed foods, high amounts of

animal proteins, and refined sugars is recommended




FOOD SUPPORT

•  Complex carbohydrates such as whole grains provide the best and most sustainable energy source

•  Nuts, seeds, oils, and avocados contain healthy fats that are a great backup source of energy to carbs

•  Lean and plant-based protein can be used for building more muscle or repairing the muscle post workout

•  Leafy greens contain iron which is important to replace blood cell breakdown commonly seen in women and runners


FOOD SUPPORT

•  Fruit provides quick energy and antioxidants to protect against the increase in free radicals

•  Legumes and oats provide long-term energy and soluble fiber to help keep you feeling full

•  Water is needed to prevent dehydration


SUPPLEMENTS

•  A multivitamin is recommended to prevent deficiencies and support demands

•  B-complex Vitamins may help increase energy and the cell’s use of oxygen

•  Electrolytes are needed to replenish and hydrate the body•  Magnesium and potassium enhance muscle and nerve function and

improve endurance




SUPPLEMENTS

•  Glucosamine sulfate/chloride alleviates stiffness and joint pain•  Cordyceps boost cardiac performance and help increase oxygen

capacity in the body •  L-Glutamine helps the body recover faster, speeds up muscle repair,

and may help stimulate fat loss to increase lean body mass•  Amino acids have many uses such as improving endurance, fat

metabolism, and muscle growth


HERBAL SUPPORT

•  Ginseng may increase endurance•  Comfrey may be used to treat musculoskeletal injuries•  Cayenne may be stimulating and help increase energy•  Eleuthro increases oxygenation of cells and tissue to boost

endurance•  Dang gui may help tone and strengthen the body and enhance the

cardiovascular system



•  Regular stretching•  Proper training and coaching, if needed•  Balanced schedule•  Healthy sleep patterns•  Stress management•  Acupuncture and massage•  Avoiding or limiting toxin exposure•  Detoxing and cleansing




SURGERY


SURGERY OVERVIEW




SURGERY

•  Healing from surgery depends on pre- and post-surgery care•  There are many factors that affect this process•  Planning a good pre- and post-surgery program is important•  Always follow doctors orders




NUTRITIONAL NEEDS

•  Proper nutrition is very important at this time•  Eating a cleansing diet and increasing healing supplements is

recommended up to 4 weeks before surgery•  Avoiding toxins, processed foods, alcohol, nicotine, and drug use is

recommended•  Post-surgery nutrition is very important for proper healing•  Hospital food is not always the best option


FOOD SUPPORT

•  Plant-based proteins provide amino acids that help wounds heal faster

•  Pumpkin seeds are high in zinc which promote healing•  Berries are high in antioxidants which fight off free radicals•  Citrus contains Vitamin C which promotes healing•  Green vegetables are high in healing nutrients and iron to replenish

blood loss


FOOD SUPPORT

•  Whole grains are high in fiber to promote healthy elimination of toxins

•  Water is important to promote healing and flush out toxins




SUPPLEMENTS

•  A multivitamin is recommended to prevent deficiencies and support extra needs

•  Vitamin A enhances immune system and promotes tissue healing•  Vitamin C provides antioxidants and promotes collagen tissue

healing•  Vitamin E may be used before surgery to increase tissue healing

after surgery •  B Vitamins promote tissue healing and help decrease stress


SUPPLEMENTS

•  Iron helps to form new blood cells•  Probiotics promote healthy digestion and replace bacteria lost with

antibiotics•  Vitamin K may help with blood clotting•  Zinc enhances immune system and promotes faster wound healing•  Enzymes such as bromelain have anti-inflammatory properties


HERBAL SUPPORT

•  Herbs taken before surgery may interfere with medications and procedure

•  Goldenseal may help prevent infections•  Gotu kola may help with the healing of wounds and scars•  Silica may help to promote tissue healing•  Chlorella contains Chlorella Growth Factor (CGF) which may help

speed up wound healing and increase cell, muscle, and bone growth





•  Proper rest•  Avoid stress•  Avoid toxins•  Pre- and post-surgery detoxing and cleansing•  Acupuncture may help speed up recovery•  Having patience•  Having support


END OF SCIENCE MODULE 6

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