7 Diindolylmethane (DIM) Benefits – Achieve Hormonal Balance And Bustling Health

7 Diindolylmethane (DIM) Benefits – Achieve Hormonal Balance And Bustling Health

Diindolylmethane (DIM) benefits both women and men. It’s a plant compound that has picked up steam as a go-to treatment for maintaining estrogen and testosterone balance, and as an anti-cancer agent (1, 2).

It’s known to treat a variety of issues such as acne, PMS, mood swings, fibroids, menopause symptoms, as well as a horde of other benefits.

It’s generated when the body breaks down indole-3-carbinol (I3C) (3), which is found in cruciferous vegetables. Cruciferous vegetables include broccoli, cabbage, and cauliflower. However, to get the maximum benefit of DIM, you’d need to eat a kilo of these vegetables every day (4).

For this reason, taking DIM as a natural health supplement may be the best way to go.

Secondly, these cruciferous vegetables also contain goitrogens – compounds that mess with your thyroid. The thyroid gland controls several hormones in the body, including estrogen. You can still take broccoli and cabbage but you don’t want piles of it.

When you take a DIM supplement, you avoid those extra compounds with potential harmful effects.

Sex Hormones Explained

Hormones are chemical messengers that tell our bodies to perform various functions.

Estrogen and testosterone are called sex hormones because they control functions of the reproductive system. Both hormones occur in both men and women and control various body functions. This makes their balance critical to health.

As we age, hormone production and balance changes, leading to multiple symptoms like weight gain, muscle loss, brittle bones, etc, as well as that feeling of “getting older”. Diindolylmethane helps in maintaining this hormonal balance for sex hormones.

Estrogen has about 300 known functions currently. For example, it impacts the liver, heart and brain (5).

The following are the benefits of taking Diindolylmethane (DIM):

1) Diindolylmethane Maintains Estrogen Balance

In order to be used in the body, estrogen is metabolized into 2- hydroxy and 2-methoxy, (6) the “good estrogen”, or 16-hydroxy and 16-methoxy, the “bad estrogen”.

The “good estrogen” is involved in beneficial functions throughout the body, such as protecting the heart and brain. Conversely, the “bad estrogen” is involved in the undesirable effects such as weight gain, as well as breast and uterine cancers (7, 8).

DIM helps increase production of “good estrogen” (9) and reduce the effects of bad estrogen (10, 11).

Healthy levels of the good estrogen are associated with:

  • Lower body fat and more muscle
  • Higher quality collagen in the skin and joints
  • Healthy bone density
  • Proper cholesterol levels (in animal models)

Key Takeaway:

DIM helps increase production of “good estrogen” and reduce effects of “bad estrogen”. This results to a bunch of associated health benefits and prevents several undesirable conditions like weight gain and cancer, among other benefits.

2) DIM Is A Hormonal Treatment For Acne

DIM Supplement For Acne Treatment

Hormonal acne has a few tell-tale signs:

  • It appears at the same time during your menstrual cycle
  • It’s usually deep and painful and doesn’t easily pop
  • Usually around the jaw-line, cheeks and chin

Hormonal acne usually occurs when the level of estrogen falls too low in relation to progesterone. This un-checked progesterone promotes too much sebum production, which leads to acne. By controlling estrogen and testosterone balance, DIM can help keep acne in check.

Key takeaway:

DIM helps maintain healthy levels of the good estrogen, as well as testosterone, and prevents the bad estrogen pathways. This healthy balance keeps acne in check.

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DIM

3) Testosterone Supplementation & Body Building Using DIM

DIM supplement for testosterone

By our mid-forties, the levels of our testosterone in both men and women decrease to a level that some body processes may not work properly.

Diindolylmethane inhibits aromatase, which converts testosterone to estrogen (12).

By DIM reducing excess estrogens in men (possibly caused by genetics, diet, or xenoestrogen exposure), there may also be a reduction in estrogen-excess symptoms like fatigue, erectile dysfunction, obesity, and estrogen-related cancers (13, 14).

Testosterone is associated with better muscle tone and growth, which makes testosterone supplementation attractive to body builders.

Since Diindolylmethane inhibits aromatase, it maintains higher levels of testosterone. This promotes enhanced muscle growth and adaptation with exercise.

It supports more efficient fat metabolism and helps testosterone to be liberated from its carrier proteins. The “good estrogen” increases one’s development of stronger and more metabolically active muscles.

Key takeaway:

DIM helps maintain healthy levels of free testosterone which is more available in the body, as well as “good estrogen”. This promotes metabolically active and stronger muscles, protect muscles from exercise-induced damage, resulting in less inflammation, less pain, and more rapid progress in gaining muscle.

 

It also reduces estrogen-excess symptoms like fatigue, erectile dysfunction, obesity, and estrogen-related cancers.

4)Diindolylmethane (DIM) Benefits For Cancer Prevention

As we have seen, DIM promotes healthy metabolism of estrogen. This prevents cancer (13, 14, 15), particularly those related to sex hormones (e.g. breast, prostate, uterus, and ovary), in several ways.

First, stimulating “good estrogen” production causes a simultaneous reduction of the “bad estrogen”, which prevents them from damaging cells and potentially causing cancer.

Second, the “good estrogen” reduces cell division of abnormal cells and hastens cell death of precancerous cells (16, 17).

Lastly, “good estrogen” acts as an antioxidant, protecting the body from the damage of free radicals, which also helps prevent cancer.

Key takeaway:

DIM promotes metabolism of healthy estrogen. This prevents damage from bad estrogen thus preventing cancer. It reduces cell division of abnormal cells and eliminates pre-cancerous cells. It also protects cells from damage from free radicals, which prevents cancer.

5) DIM Leads To Easier Weight Management

One of Diindolylmethane (DIM) benefits is weight loss. DIM’s use has been associated with shedding weight in both men and women.

The balance of “good estrogen” and free testosterone helps release stored fat, and it also assists fat-burning hormones.

Imbalance of estrogen – either too little or too much – is associated with weight gain in both men and women (16, 17, 18).

Furthermore, DIM supplements may stimulate fat breakdown and inhibit fat cell formation (19).

Key takeaway:

As DIM regulates balance of good estrogen and testosterone, it assists fat-burning hormones. DIM supplements may also inhibit fat cell formation.

6) May Protect Against Prostrate Issues

DIM for prostate health

Rising estrogen becomes a problem in middle-aged men. Testosterone is increasingly converted into estrogen, particularly in overweight men.

DIM can help improve prostate health, and help guard against prostate enlargement, a condition known as benign prostatic hypertrophy (BPH). 

Research has shown that un-metabolized estrogen accumulates in prostate tissue in men as they get older. Exposure of human prostate tissue to un-metabolized estrogen in the laboratory did indeed result in activation and increased production of prostate-specific antigen protein (PSA). Elevated PSA is associated with prostate cancer.

DIM has also been shown to prevent prostate cancer (16).

DIM directly slows the production of PSA by prostate cells, independent of its effects on estrogen metabolism.

Key takeaway:

Accumulation of un-metabolized estrogen in the prostate is known to cause prostate enlargement. DIM slows the production of PSA and prevents prostate enlargement and cancer.

7) Other Diindolylmethane (DIM) Benefits 

Diindolylmethane (DIM) benefits also include:

  • Regulation of energy metabolism by promoting the active release of stored fat for better energy, especially during exercise.
  • Cell growth regulation, which helps get rid of damaged cells throughout the body.
  • PMS support. Healthy levels of estrogen and testosterone balance in women may help to reduce the symptoms of PMS (Pre-menstrual syndrome).
  • Slows age-related diseases. The “good estrogens” have an important antioxidant activity – which slows some age-related disease, such as heart disease and arthritis.
  • Support perimenopause. Slower hormone metabolism in mid-life can mean higher than normal levels of estrogen and a deficiency of “good estrogen”. Women in perimenopause usually experience slower estrogen metabolism. This can be aided by DIM’s actions of hormone balance and metabolism.
  • Reduced risk of a heart attack. Men with the highest estrogen level have the highest risk of early heart attack. DIM may help normalize the cardiac risk in both men and women related to unhealthy or underactive estrogen metabolism.

Potential Side-Effects Of DIM

Current research shows that DIM is well tolerated. Some side-effects include:

  • Darkening of the urine, an increase in bowel movements, headaches, and gas (20, 21).
  • Nausea, vomiting, diarrhea, and skin rash (20).

Since DIM supplements interact with estrogen levels, they may affect people with hormone-sensitive cancers or who are on hormone therapies. Such individuals should steer clear of DIM supplements unless under the supervision of a medical professional.

The rest of the side effects of DIM are short-lived and resemble the effects of general detox symptoms — because that’s precisely what’s happening. DIM pulls excess estrogens out of your cells and sends them out into the bloodstream for elimination. While it’s all circulating, you’ll feel like crud.

You can overcome these side effects by:

  • Taking a lot of clean water.
  • Support your liver – since your liver is working overtime, breaking down estrogen, you can support your liver with glutathione, calcium d-glucarate, vitamin C, and liver support herbs like dandelion, burdock, yellow dock, and milk thistle.

If you get detox symptoms for a few days, it’s a sign that you had a lot of estrogen to deal with and you probably really needed to get it out.

Key takeaway:

DIM supplements have not been shown to cause serious side effects. People on hormone therapies or with certain hormone-related cancers should avoid these supplements.

Frequent Questions

Does DIM actually change my estrogen levels?

No, DIM capsules do not increase or decrease your estrogen blood levels. They will only change your body’s ratio of good to bad estrogens.

How long can I take DIM capsules? Do you have to wean yourself off of them?

You can take DIM capsules as long as needed, but most people use the supplement for about six months to a year. You can stop taking DIM at any time.

Can I take DIM capsules while on birth control?

Yes. Women can take DIM capsules while on birth control. Taking DIM can help with both adult acne and the side effects of synthetic hormones.

My DIM capsules have a strange smell. Is that normal?

Yes, and that scent is a good sign! Natural, high-grade DIM made from cruciferous veggies has a strong smell. In fact, if your current DIM capsules don’t have a scent, it likely means your supplement contains fewer active ingredients and will be less effective.

Why not just eat more cruciferous vegetables?

Cruciferous vegetables are protective for hormone-sensitive cancers. However, direct measurements of upward, beneficial shifts in estrogen metabolism indicate you would have to eat at least two pounds per day of raw or lightly cooked cruciferous vegetables to derive the same benefit as two capsules of specially formulated DIM.

What’s exciting about the effect of DIM on premenstrual syndrome (PMS)?

PMS symptom improvement has been noted after beginning dietary supplementation with absorbable DIM. These results suggest DIM is able to correct the estrogen imbalance in PMS.

What’s the best supplementation approach to PMS?

A strong nutritional approach to PMS includes bio-available DIM, chaste berry extract, Vitamin D, calcium, and magnesium. Synergistic interaction of these ingredients benefits PMS

What does DIM do? IN regards to acne treatment.

DIM can have a balancing effect on hormonal receptors. It can also help balance androgen and estrogen receptors and is believed to restore estrogen balance. DIM help balance hormones by blocking the effects of excess testosterone, the hormone that is responsible for the production of more sebum(oil) in the skin, and more acne.

How does DIM help with hormonal acne?

The root cause of hormonal acne is an imbalance of estrogen, progesterone, and testosterone, which affects the skin’s oil-producing glands. With that in mind, most Dermatologists agree that the best way to clear hormonal and cystic acne is to combine effective topical treatment with hormonal modulation. Hormonal modulation can occur via prescriptions (such as birth control pills) or natural supplementation. Estrogen imbalance, in particular, is a common cause of acne. Because DIM works to balance estrogen receptors, it can help clear up adult hormonal acne in women.

I have hormonal acne, and I’m taking the DIM. When will I see results?

Some women will notice results in as little as four weeks. But be patient. For some, it may take 3-4 months to see optimal results.

Can I take DIM if I have diabetes?

Yes.

Some studies have shown that DIM actually improves diabetes (21, 22). 

Are there any adverse effects of taking DIM?

Some people get a slight headache when they first start taking the capsule. If this occurs, increase your daily water intake and give your body some time to adjust. Once your body has adjusted, the headache should go away.

Summary

DIM is a compound your body creates when you eat cruciferous vegetables. It’s also concentrated and sold as a supplement.

Diindolylmethane (DIM) benefits mainly stem from its ability to balance estrogen and testosterone levels. It helps treat a variety of conditions like hormone-sensitive cancers, prostate issues, PMS, acne, etc.

7 Hormones That Prevent You From Losing Weight

7 Hormones That Prevent You From Losing Weight

Most people usually think the key to losing weight is just diet (such as keto) and exercise. Which works most of the times. But sometimes no matter what you do, you just can’t seem to attain your desired weight.

Your hormones may be preventing you from achieving your ideal weight goals. Hormones control most of our bodily processes, including how your body manages the food you take in and redistributes it into energy or fat.

In this article, we’ll look at the hormones that could prevent you from shedding off that extra weight, and what you can do to achieve your ideal weight goals.

In this regard, the keto diet will definitely come in handy by helping you break down fat for energy.

If you have other underlying hormone conditions that make it hard for you to lose weight, the following information will help you:

1) Too Much Cortisol

Too much Cortisol prevents weight loss

When you experience stress, your body releases the hormone cortisol. Cortisol ramps you up so you can be ready to fight or flee.

This is a good thing – but in today’s 24/7, crisis driven world, we end up with cortisol levels that are elevated far beyond what our bodies were designed to handle. High cortisol levels cause problems. (1)

And when your cortisol levels rise, you crave for sweets and carbs, which leads to over-eating and hunger. Consequently, your blood sugar is converted to fat (2) for long-term storage.

Actually, cortisol signals the body to shift metabolism to store fat (3).

Especially belly fat. So, it gets hard to shed off that extra weight…

Secondly, most of us run around stressed too much of the time. As a result, our cortisol is off. Over time, high cortisol levels end up depleting your happy brain chemicals like serotonin.

Consequently, you get too little sleep, causing fatigue (4, 5).

High cortisol is likewise linked to depression, cloudiness and brain fog (6). Of course, the more stressed you are, the more you eat. And the more you gain fat!

Cortisol actually causes your body to break down your muscle tissue for energy, which is bad if shedding extra kilos is your goal. The less muscle you have, the lower your metabolism will be and the more fat you’ll gain.

How To Lower Cortisol Levels

The following tips will help you lower cortisol levels, and help you lose weight:

  • Reduce stress: – remove yourself from stressful situations, especially if you recognize the triggers of your stress. Magnesium supplements can help you reduce stress.
  • Eat a healthy diet: – Include fruits and vegetables, such as bananas, pears, black or green tea, as well as probiotics.
  • Get some good sleep: – sleep deprivation increases cortisol levels (7, 8). Keep a consistent sleep schedule, avoid sleep interruptions and get seven to eight hours of sleep daily to keep cortisol in a normal rhythm.
  • Exercise: – exercise enough to reduce stress but not too much as to cause stress on your body.
  • Avoid stressful thinking: – Stressful thoughts act as a signal for cortisol release. The first step in coping with stress is becoming more aware of stress and its triggers. 
  • Learn to relax: – Many relaxation techniques are proven to lower cortisol. Examples include deep breathing, yoga and tai chi, music and massage.
  • Health supplements:Fish oil is one of the best sources of omega-3 fatty acids, which are thought to reduce cortisol (9).

    The Asian herb Ashwaghandha, is used to treat anxiety and help people adapt to stress. It’s been shown to reduce cortisol levels.

2) Insulin Resistance

Insulin, Blood Sugar & Losing Weight

If you’re overweight, there’s a fair chance that you have some level of insulin imbalance, which results to too much glucose in your system.

Insulin resistance causes your cells to lose their ability to absorb glucose. This causes a buildup of sugar in your blood.

As a result, your body stores this glucose as fat.

And this makes it very hard to lose weight.

There are several simple tests your doctor can order for diagnosis.

 

Risk Factors Of Insulin Resistance:

  • Being overweight or obese
  • A sedentary lifestyle with little or no exercise
  • Smoking
  • Sleep issues
  • High blood pressure (10)

How To Treat Insulin Resistance

There are several effective ways to treat insulin resistance:

  • Get enough sleep: – Lack of sleep can harm your health and may increase insulin resistance (11). Even a single night induces insulin resistance (12).
  • Exercise: – many studies have found exercise increases insulin sensitivity among men and women with or without diabetes (13, 14).
  • Reduce stress: – Stress encourages the body to go into “fight-or-flight” mode, which stimulates the production of stress hormones like cortisol and glucagon.

    These hormones break down glycogen into glucose as a quick source of energy. However, ongoing stress results to too much blood sugar (15).

    Stress hormones also increase insulin resistance (16, 17).

  • Lose weight: – excess weight, especially belly fat promotes insulin resistance (18, 19). Consider starting a keto diet to help you with your weight loss goals.
  • Eat more fruits and vegetables: – eating a diet rich in plant compounds is linked to higher insulin sensitivity (20, 21).
  • Apple cider vinegar: – taking two tablespoons of apple cider vinegar before a high carb meal significantly reduces blood glucose levels for those people with insulin resistance (22).
  • Reduce carbs and added sugars: – these raise glucose levels, and storage of fat.
  • Health supplements: – several health supplements have been shown to increase insulin sensitivity. Chromium (23), Magnesium (24), Berberine (25) and Revesratrol (26).

Introducing KETO XP Supplement

Keto XP

KETO XP Supplement:

  • Is formulated with BHB to get your body into ketosis fast and use fat as primary source of energy
  • Stops excess fat production
  • Suppresses your appetite
  • Increases energy levels, improves sleep and prevents fatigue
  • The result is lower weight, lower percentage of body fat and a higher percentage of non-fat mass.

3) Estrogen Dominance

Estrogen Dominance & Weight Loss

Estrogen dominance happens when you have too much estrogen compared to the counter hormone, progesterone.

Too much estrogen can have a negative impact on weight loss, in both sexes, as well as moodiness, PMS and heavy periods in women.

In women going through menopause, too many hormone levels decline, your body’s progesterone levels might drop faster than your estrogen production, causing you to gain weight and store fat around your waist.

How To Treat Estrogen Dominance

There are several ways to treat estrogen dominance:

  • Eat healthy diet: – eat fresh, whole foods with fruits and vegetables. Avoid red meat, carbs, sugars, processed foods, excess caffeine and alcohol.
  • Manage stress
  • Exercise regularly: – exercise supports liver function and detoxification, helping to regulate healthy elimination, and balancing blood sugar.
  • Get enough sleep
  • Lose weight: – if you’re overweight, losing weight is extremely helpful in controlling estrogen dominance.
  • Health supplements:DIM is very effective in regulating estrogen levels. Vitamins D3 and B6 may also be helpful.

Introducing DIM Supplement For Estrogen Balance

DIM Supplement

DIM Supplement:

  • Reduces PMS, hormonal acne, PCOS, menopause symptoms
  • May treat infertility related to hormonal imbalance
  • Supports weight loss, strong bones, healthy joints and increases healthy muscle development
  • It enhances energy, boosts mood and improves memory
  • Helps reduce risk of cancer and heart attack.
  • Improves prostrate health in men

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4) Under-Active Thyroid

How Hypothyroidism Hinders Weight Loss

Your thyroid controls your metabolism, managing how fast or slow you burn calories.

A sluggish thyroid can cause weight gain, fluid retention, hair loss or thinning, depression, and constipation, among other problems.

Hypothyroidism is usually a result of poor diet, stress or missing nutrients in your body.

How To Treat Hypothyroidism

There are several ways to treat hypothyroidism:

  • Reduce stress: – stress is one of the risk factors of hypothyroidism
  • Eat a healthy diet: – reduce or eliminate sugars to reduce inflammation
  • Health supplements: – especially Selenium, Vitamin B-12 and B-1
  • Avoid gluten: – More research needs to be done on this, however it seems to show some promise
  • Your doctor may prescribe a synthetic thyroid hormone to bring it’s levels to normal

5) Too Much Leptin

Leptin resistance and eating disorder

The hormone leptin lets your body know that you’re full.

When you eat too much fructose (such as from fruits) or processed sugar, your liver starts converting it into fat.

Fat produces leptin, and as you consume more and more fructose, you generate more and more leptin. As a result, your body starts to resist the leptin signal, a condition called leptin resistance. This is a main contributor to obesity (27).

As a result of leptin resistance, you end up eating more and more. Thus, obesity is usually not caused by greed, laziness or a lack of willpower!

In turn, this makes it hard to lose weight (28).

How To Treat Leptin Resistance

1) Eat a healthy diet:

  • Avoid eating too much fructose (such as sugary fruits) or added sugar and processed foods that may drive inflammation. Soluble fiber may protect you against obesity (29).
  • Eat Omega-3 abundant foods like fish, chia seeds and grass-fed meat.
  • Reduce your carb intake. This lowers triglycerides, which reduces transport of leptins from your blood to the brain.
  • Get on a keto diet, which may result from an improvement in leptin sensitivity (30).

2) Finally, exercise regularly. This may help reverse leptin resistance (31).

6) Not Enough Adiponectin

Low Adiponectin

The adiponectin hormone tells your body to metabolize body fat for fuel.

The more adiponectin you have in your body, the more fat your body breaks down. Also, low adiponectin levels are associated with difficulties in losing body weight (32).

How To Treat Low Adiponectin Levels

There’s quite a good number of things you can do to increase your adiponeptin levels:

  • Increase magnesium and zinc intake
  • Intermittent fasting increases adiponeptin levels (33)
  • Monosaturated fats: – monounsaturated fats such as fish oil, boosts levels of adiponectin by 14 to 60 per cent. These are fats from avocados, nuts and olives.
  • Fiber: – Researchers have found that adding fibre to the diet increased adiponectin levels by as much as 115 percent (34)!
  • Exercise: – Exercise has been shown to increase adiponeptin levels and reduce leptin levels (35).
  • Coffee: – Surprisingly, coffee increases adiponeptin levels (36)!
  • Turmeric:– Curcumin in turmeric has been shown to increase adiponectin levels and a reduction in leptin (37).
  • Red wine: – Red wine (and beer!!) have been shown to significantly increase adiponeptin levels (38).

7) Too Much Ghrelin

Ghrelin hormone controls hunger

Grehlin is the hunger hormone. The more ghrelin you have in your system, the hungrier you are.

Good sleep lowers ghrelin levels.

How To Lower Ghlerin Levels

There are several ways to lower Ghlerin levels:

  • Get some good sleep: – Short sleep is associated with reduced leptin levels and elevated ghrelin levels (39).
  • Manage Stress: – when we are stressed, we eat more. This is because ghrelin levels rise when we’re stressed (40).
  • Exercise: – high intensity exercise has been shown to increase ghlerin levels, boosting our capacity to workout, and eating less after exercise (41). While this finding may be confusing, we do know that regular physical activity improves overall hormonal balance, weight and a sense of wellness.
  • Eat whole foods diet, at least 3 times a day: – this will keep ghrelin and leptin levels stable. During crash dieting or calorie restriction, ghrelin levels increase and poor food choices and cravings will increase.

Losing Weight Should Get Easier!

Now you know. If you’ve been trying to lose weight but you just can’t succeed, your hormones may be off.

If you fix these hormonal issues, you’ll definitely find it easier to lose weight.

Women’s Health: Pre-Menstrual Syndrome (PMS) And Hormonal Balance

Women’s Health: Pre-Menstrual Syndrome (PMS) And Hormonal Balance

About 90% of women report getting Pre-Menstrual Syndrome (PMS). PMS is a condition that affects a woman’s physical health, emotions and behavior especially just before her menstrual period.

PMS symptoms typically start 5 to 10 days before menstruation, and go away just after the menses start.

In this article, we’ll explore the causes and how to manage and treat Pre-Menstrual Syndrome.

What Causes Pre-Menstrual Syndrome?

Even though the exact mechanism of what causes PMS has never been described, doctors believe it’s related to both sex hormones and serotonin levels at the beginning of the menstrual cycle.

Levels of estrogen and progesterone increase during certain times of the month, which can cause mood swings, anxiety, and irritability.

Serotonin levels affect mood. Serotonin is a chemical in your brain and gut that affects your moods, emotions, and thoughts.

Around 14 days in your menstrual cycle, ovulation occurs (when a mature egg is released from the ovary).

The empty follicle that has nurtured the egg forms a corpus luteum, which produces high levels of the hormone progesterone and some oestradiol. These prepare the womb for pregnancy if conception has occurred. If the egg is not fertilized, the corpus luteum breaks down, and the production of progesterone and oestradiol begins to fall.

This starts about a week before the next period, which coincides with Pre-Menstrual Syndrome.

Estrogen levels also fall during this time. In women with PMS, serotonin levels drop as estrogen levels drop. This is around the 2 weeks before the period. Women with low serotonin levels are likely to have symptoms of PMS. Some women maintain steady levels of serotonin.

Pre-Menstrual Syndrome is also linked to lifestyle factors such as bad diet, stress, and smoking which cause chronic inflammation. Inflammation causes PMS because it impairs the health and resilience of hormone receptors, which makes you hyper-sensitive to the normal rise and fall of your hormones.

Key Takeaway:

When estrogen levels fall, serotonin levels also drop in women with PMS. Lifestyle factors like bad diet, stress, and smoking cause chronic inflammation, which can cause PMS.

Symptoms of Pre-Menstrual Syndrome

We can classify these as physical or behavioral symptoms:

Physical symptoms of PMS:

  • Breast tenderness
  • Joint or muscle pain
  • Abdominal bloating
  • Acne flare-ups
  • Constipation or diarrhea
  • Headache
  • Fatigue
  • Weight gain related to fluid retention
  • Swelling of the hands or feet

 

Emotional or behavioral symptoms:

  • Depressed mood
  • Tension or anxiety
  • Mood swings and irritability or anger
  • Poor concentration
  • Change in libido
  • Appetite changes and food cravings
  • Trouble falling asleep (insomnia)
  • Social withdrawal
  • Crying spells

What Are The Pre-Disposing Factors Of PMS?

Some factors common in women with PMS include:

  • History of depression or mood disorders, such as postpartum depression or bipolar disorder
  • Family history of PMS
  • Family history of depression
  • Domestic violence, physical or emotional trauma
  • Substance abuse

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Treating PMS With Diet And Lifestyle Changes

Diet And Exercise To Treat PMS

Because the exact cause of PMS is not clearly understood, most treatments revolve around treating the symptoms.

Since there’s a definite link between hormonal changes and PMS, stabilizing hormonal imbalances may be successful in complementing regular treatment.

If your PMS is mild to moderate, these changes should reduce PMS symptoms:

  • Avoid caffeine and alcohol
  • Reduce your intake of fat, salt, and sugar
  • Maintain a balanced diet to improve your overall health and energy level – take lots of fruits and vegetables
  • Get at least 8 hours of sleep to reduce fatigue
  • Exercise at least 30 minutes a day to decrease bloating and improve your mental health and reduce stress

Role Of Nutritional Supplements In PMS

Supplements For Pre-Menstrual Syndrome

Studies show that certain supplements may help relieve some PMS symptoms.

Health supplements are not evaluated the same way by FDA like other drugs in clinical trials. For this reason, your doctor may not recommend supplements to relieve PMS symptoms. However if you’re taking medication, talk to a health professional in case of rare interactions.

 Calcium:

Studies show that calcium can help reduce some PMS symptoms, such as fatigue, cravings, and depression.

A calcium supplement is recommended for PMS.

Vitamin B6:

Vitamin B6 can help alleviate PMS symptoms such as moodiness, irritability, forgetfulness, bloating, and anxiety.

Magnesium:

Magnesium may help relieve some PMS symptoms, including migraines.

Polyunsaturated fatty acids (omega-3 and omega-6):

Studies show that taking a supplement with 1 to 2 grams of polyunsaturated fatty acids may help reduce cramps and other PMS symptoms.

V. agnus-castus:

Researchers believe that V. agnus-castus works by decreasing levels of the hormone prolactin. This helps rebalance other hormones, including estrogen and progesterone — thus reducing PMS symptoms

In one study, women with PMS took V. agnus-castus during three consecutive menstrual cycles. In total, 93 percent of those given V. agnus-custus reported a decrease in PMS symptoms.

This supplement is available at Reed Naturals here in Kenya.

DIM:

DIM supplements have quickly gained steam as the supplement of choice to reduce premenstrual syndrome (PMS) and menopause symptoms. They are also used to treat acne, hot flushes, weight loss, thyroid disorders and menopause among others.

DIM works by reducing the levels of “bad estrogen” and raising “good estrogens”.

DIM is also available here in Kenya.

Introducing DIM Supplement (3,3 Diindolylmethane)

DIM Supplement

DIM is a plant compound derived from cruciferous vegetables (e.g. cabbage, broccoli, cauliflower, etc.). It has picked up steam as a go-to treatment for maintaining estrogen and testosterone balance, and as an anti-cancer agent (24, 25). It’s known to treat a variety of issues such as

  • Acne
  • PMS & PCOS
  • Fibroids
  • Menopause symptoms
  • Weight loss & maintaining a lean body mass
  • Prostate health, as well as a horde of other benefits.

To get the maximum benefit of DIM, you’d need to eat a kilo of these vegetables every day (26).

Doctor

Using Medication To Treat PMS

If your PMS symptoms are too severe, you may need to see a doctor. A small percentage of women suffer from premenstrual dysphoric disorder (PMDD), which is a severe form of PMS.

A doctor may prescribe hormonal contraceptives that suppress ovulation.

Summary

PMS continues to be a big problem for most women. While some women experience symptoms that can interfere with their daily lives, most women can treat PMS with diet and lifestyle changes as well as taking health supplements.

Women with severe PMS symptoms should talk to their doctor in case they have more serious underlying issues.

Keto Diet And Ketosis: 4 Simple Ways To Get Into Keto

Keto Diet And Ketosis: 4 Simple Ways To Get Into Keto

Ketosis (physiological ketosis) is a natural metabolic state where your body breaks down fat to produce energy, instead of using glucose for energy. This leads to a high concentration of ketones in the blood.

Don’t confuse physiological ketosis with diabetic ketoacidosis, where both ketones and glucose are elevated.

Ketosis naturally happens there’s limited access to glucose (blood sugar), and fat provides most of the fuel for the body. You generally need to eat less than 50 grams of carbs a day to start ketosis; however this does vary with individuals.

Glucose is the preferred source of energy for the body. It’s also more easily accessible and more available.

A Brief Science Of Ketosis

While you might know the basics of keto, it involves some deep but interesting physiology. Thankfully in this article, you won’t need a PhD in biochemistry to understand its basic fundamentals.

When you eat a low carb diet, the levels of the hormone that breaks down glucose for energy declines.

Fatty acids are then released from fat cells in large quantities, and transported to the liver.

The liver then breaks down these fatty acids to ketone bodies (ketones).

These ketones can provide energy for the body. They can also cross the blood-brain barrier and provide energy for the brain.

Ketosis energyThe most abundant (and beneficial) ketone is BHB, that your brain and body can use for fuel. You feel all the amazing benefits of ketosis when your body is making and using BHB.

Most people agree that burning ketones for energy is a very pleasant experience. Hunger runs in the background instead of the limelight. You can go for hours without thinking about food. This, coupled with steady, increased energy and brain power, makes you unstoppable.

In contrast, when you use carbs for energy, you feel energetic and alert right after you eat, then you crash and get hungry and distracted when you need to replenish.

 

 

Key Takeaway:

When your body gets starved of carbs which form glucose, it triggers release of fatty acids from fat deposits in the body. They are then broken down in the liver to form ketones, which are used to produce energy. Your body then gets into ketosis.

The Role Of BHB In Ketosis

BHB (beta-hydroxybutyric acid) is produced through a series of steps in the liver when fatty acids are broken down.

It is the most dominant ketone (about 80%) and the one that’s most readily used for energy during ketosis.

BHB dissolves in water and blood, which makes it easy to transport throughout the body. When you’re deep in ketosis, the steady energy derived from BHB makes you feel unstoppable.

Key Takeaway:

BHB is the most dominant ketone, used to provide energy to the body, including the brain.

 

Benefits Of Ketosis

Ketosis has a wide variety of benefits:

Healthy Body Composition

Ketogenic diet has been shown to promote a healthy body mass composition in many studies. This leads to a lower body mass index (BMI) – a measure of body fat based on height and weight.

The body is using fat reserves for energy – and you’ll smile every time you step on the scale!

However, it’s widely recognized that adherence to a diet is critical for long-term success. Some individuals may find it easy to adhere to the ketogenic diet, while others may find it unsustainable.

By using fat as a source of energy, ketosis results to a healthy body composition. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of non-fat mass.

Better mental health

BHB crosses the blood-brain barrier and enhances several processes that promote mental sharpness and alertness.

It can trigger release of neutrophins, which support neuron function and formation of synapses.

Ketosis is also known to reduce age-related cognitive decline. It’s been shown to reverse symptoms of Alzheimers.

Ketosis Brain Health

Other Benefits Of Ketosis:

  • Cleaner Body Fuel: – BHB produces less ROS, some free radicals that can have damaging effects at high levels. BHB also reduces oxidative stress within cells. In a way, having high BHB is like having a “clean-up crew” for your mitochondria.
  • Enhances Aging And Longevity: – While this has not been demonstrated in humans, it’s been shown to extend the lifespan of c-elegans worms by up to 20%.
  • Reduces Epileptic Seizures: – Ketogenic diets can effectively reduce epileptic seizures, especially in epileptic children who don’t respond to conventional treatment.
  • Heart Disease: – Ketosis may improve heart disease risk factors such as blood triglycerides, total cholesterol, and HDL cholesterol.
  • Reduces Risk To Type 2 Diabetes: – The diet may improve various risk factors that can lead to type 2 diabetes, including obesity.
  • Parkinson’s Disease: – A small study found that symptoms of Parkinson’s disease improved after 28 days on a ketogenic diet.

Key Takeaway:

Keto is HUGE in maintaining a healthy body composition. It also has various benefits such as increased energy, mental alertness, increased cardiovascular health, and preventing several diseases.

 

4 Simple Ways To Get Into Ketosis Fast

You can get into ketosis through one of several ways:

1: Taking BHB Keto Supplements

One of the fastest ways to get in ketosis is taking supplements. If your blood ketones are above 0.5 mM, you’re in ketosis— regardless of how you got there.

These supplements are usually precursors to ketones, and they provide a way to achieve ketosis even in the absence of a ketogenic diet, carbohydrate restriction, fasting or exercise.

There’s no difference between the ketosis induced exogenously through supplements or endogenously. The BHB and other ketones are not structurally different. It’s just simple biochemistry!

Introducing KETO XP Supplement

Keto XP

KETO XP Supplement:

  • Is formulated with BHB to get your body into ketosis fast and use fat as primary source of energy
  • Stops excess fat production
  • Suppresses your appetite
  • Increases energy levels, improves sleep and prevents fatigue
  • The result is lower weight, lower percentage of body fat and a higher percentage of non-fat mass.

2: Intermittent Fasting:

Fasting triggers the body to start breaking down fat for energy. There’s a significant rise in BHB within 12-16 hours of fasting.

Under conditions of “starvation” (6 to 8 days), BHB levels can be as much as 6 to 8 mM

3: Exercise:

Prolonged exercise (especially aerobic exercise in the morning before you eat) is another way to induce physiological ketosis.

This happens because glucose and glycogen are depleted during exercise, fatty acids are released during exercise, and an alteration of hormones that regulate ketogenesis.

4: Ketogenic Diet:

Restricting carbohydrate intake is one of the fastest ways to increase blood ketone levels and induce nutritional ketosis.

This can also be a long-term strategy to maintain ketosis.

 

Key takeaway:

You can trigger ketosis by cardio exercise, fasting, keto diet (high fat / Low carb), or by taking keto supplements.

 

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Types Of Keto Supplements

There are 3 types of exogenous BHB supplements:

1: MCT Oil

MCT oils (Medium Chain Tryglycerides) don’t contain BHB, but they can raise BHB levels moderately. Coconut oil of a good source of BHB.

2: Ketone Esters:

Ketone esters are more expensive, and contain a ketone molecule bound to a ketone precursor using an ester bond. Deeper and faster ketosis can be obtained from ketone esters.

Keto XP

3: Ketone Salts

Ketone salts consist of a mineral such as sodium or potassium, plus BHB. They’re cost-effective and raise the BHB blood levels rapidly and moderately.

An example is our KETO XP Supplement.

 

Key Takeaway:

There are various supplements available to trigger ketosis fast. Keto XP is available here in Kenya.

 

Should You Eat Carbs While You’re In Ketosis?

Our bodies are biologically programmed to burn carbs or fat for energy depending on what’s available.

Carbs supply energy as glucose (blood sugar), or it’s stored in the liver as glycogen. Glycogen is slowly released between meals to keep blood glucose energy levels stable.

Glucose is the body’s preferred source of energy. When you eat carbs, your body starts to burn and store sugar and stops using fat.

So, every time you eat carbs, you slow down fat burning. You have to adjust your diet to physiologically alter the way your body burns fat.

Summary:

Ketosis and ketogenic diet have become a popular way of life, where your body metabolizes fat instead of carbs for energy.

You end up with a healthy body composition, among other major benefits. Supplements can help you trigger and maintain Ketosis.

You can also follow a keto diet, which involves limiting intake of carbs and consuming more fats. The practicality of this can be challenging for some people.

Exercise and fasting can also trigger ketosis.

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