holistic

Curcumin for Metabolism (new study!)

What you need to know ⬇️


Curcumin is the biologically active compound in turmeric (the yellow spice used in curry).


It’s a polyphenol known for its beneficial effects on metabolic health—including blood sugar, insulin, inflammation, and weight.


But curcumin is not well absorbed from the digestive tract, so there have always been questions about its bioavailability and whether it’s worth taking.


A new research review (PMID 39062953) reveals that curcumin may not need to be well absorbed to still have metabolic effects 🙌


The reason is because curcumin acts directly in the gut to shift the gut microbiota in favor of beneficial bacterial strains, like Bifidobacteri, Lactobacilli, and butyrate-producing bacteria.


👉 This shift in gut microbiomes translates into a cascade of events that influences metabolic health.


The thing about natural compounds is that they always have multiple effects on many pathways in the human body. This is what makes them more challenging to study and to explain but so powerful for our health.


If you want to explore ways to add more turmeric into your diet, you can try out:

🫚 Golden Milk (warm milk with turmeric and spices)

🫚 Yellow Rice (add a dash of turmeric while cooking)

🫚 Scrambled Eggs or Tofu (mix turmeric in when cooking)

🫚 Smoothies (sprinkle into your smoothie)


Do you have a favorite way to use turmeric? Let me know in the comments.


Servida S, Piontini A, Gori F, et al. Curcumin and Gut Microbiota: A Narrative Overview with Focus on Glycemic Control. Int J Mol Sci. 2024;25(14):7710. [link]

Aging Happens in Bursts (new study!)

This might explain a few things.


A new study tracking 108 Californians between the ages of 25 and 75 found that human aging is not linear! Instead, they found bursts of disruption in molecular markers of aging at 2 points in time:


▪️ Around the age of 44, changes occur that affect the metabolism of lipids, caffeine, and alcohol

▪️ Around the age of 60, changes occur that affect immune function, kidney function, and the metabolism of carbohydrates


The study used the words “waves” and “crests” to describe the moments across the lifespan when aging activities spike. At both the age 44 and age 60 crests, muscle and skin aging also accelerated.


Do you think your body has hit one of these aging bursts?


PMID 39143318

REFERENCE:

Shen X, Wang C, Zhou X, et al. Nonlinear dynamics of multi-omics profiles during human aging. Nat Aging. Published online August 14, 2024. [link]

Yoga May Reduce Menopause Discomforts (New Study)

🧘‍♀️ A new study showed yoga helped with:


✔️ psychological health

✔️ physical concerns

✔️ urogenital issues


This was a randomized controlled trial in women between the ages of 40 and 60. Compared to no intervention, practicing yoga significantly reduced self-reported concerns in all of those areas listed.


(PMID 38709129)


Because of declining hormones at menopause, exercise becomes more important than ever to support bone health, weight, mood, sleep, and more.


If you’re looking to freshen up your exercise routine, think about getting a mix of:


1️⃣ Strength training (free weights, weight machines, resistance bands, squats, push-ups, etc.)

2️⃣ High-intensity interval training (HIIT involves short bursts if intense exercise)

3️⃣ Aerobic exercise (walking, running, biking, etc.)

4️⃣ Balance & flexibility training (yoga, tai chi, pilates)


What’s your favorite way to move?


Let me know in the comments 👇


#yogaforhormones #healthnews #hormonehealth #hormonebalance #elementsnatmed

Seed Cycling: What You Need to Know

Period problems? I got you.


Research shows that following a Mediterranean diet pattern and eating foods like olive oil and fruits can support easier periods. Another popular way to use foods to support the menstrual cycle is 👉 seed cycling.


There are no clinical trials on seed cycling, but seeds do contain nutrients known to support hormones, like:


✔️Lignan phytoestrogens

✔️Omega-3 essential fatty acids

✔️Zinc, magnesium, and vitamin E


With seed cycling, women eat:


1️⃣ One tablespoon each per day of ground flax seeds and pumpkin seeds on days 1-14 of the menstrual cycle (phase 1), when estrogen levels rise.

2️⃣ One tablespoon each per day of sesame seeds and sunflower seeds on days 15-28 of the menstrual cycle (phase 2), when progesterone levels rise.


If you’d like to give it a try, here are some easy ways to add seeds into your daily routine:


🥤 Add a scoop to your smoothie

🥣 Mix into yogurt

🥗 Toss into salad

🍓 Sprinkle over toast, nut butter, and fresh fruit


Nutrition is one of many ways we can support healthier hormones and easier cycles. If you need more support with hormone health, you're in the right place!


Visit our website to schedule an initial visit with Dr. Cantrell! 🌱

REFERENCE:
Onieva-Zafra MD, Fernández-Martínez E, Abreu-Sánchez A, et al. Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients. 2020;12(6):1759. Published 2020 Jun 12. [link]

The Soy Debate

What the research says ⬇️


Phytoestrogens are plant compounds in foods that mimic estrogen. They include:

✔️ Isoflavones in soy

✔️ Lignans in flax seeds

✔️ Resveratrol in wine


Research shows that eating more phytoestrogens is correlated with a lower risk of breast cancer in women before menopause and a lower risk of breast cancer recurrence in women after menopause (PMID 35241506 and 38070485).


How much?


The most risk reduction was in women who ate about 60 mg of soy isoflavones per day, or 2-3 servings of soy.


One caveat is that soy is a common allergen, often genetically engineered, and highly processed 😬


So look for organic soy products that are minimally processed—like tofu, tempeh, miso, and edamame.


If you don’t want to make sense of all this by yourself and want a personalized assessment and plan for hormonal health, we are here to help!


🔗 Follow the link in our bio to get started!


REFERENCES:

-Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo. 2022;36(2):556-562. [link]

-Desmawati D, Sulastri D. Phytoestrogens and Their Health Effect. Open Access Maced J Med Sci. 2019;7(3):495-499. [link]
-van Die MD, Bone KM, Visvanathan K, et al. Phytonutrients and outcomes following breast cancer: a systematic review and meta-analysis of observational studies. JNCI Cancer Spectr. 2024;8(1). [link]