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Posted by: | Posted on: August 22, 2025

Titanium Dioxide in Processed Foods Disrupts Gut Hormones and Blood Sugar


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/08/20/titanium-dioxide-food-additive-health-risks.aspx

Analysis by Dr. Joseph Mercola     August 20, 2025

Story at-a-glance

  • Titanium dioxide is a common food additive used to whiten and brighten processed foods, but studies show it disrupts gut hormone signaling, impairs blood sugar control, and contributes to metabolic dysfunction
  • Even without causing visible gut damage, titanium dioxide shuts down the production of hormones that are key to appetite regulation, insulin response, and digestive timing
  • Research shows titanium dioxide particles interfere with how stem cells in your gut mature, preventing them from becoming hormone-producing cells and leading to a silent breakdown in metabolic communication
  • Titanium dioxide also damages intestinal structures responsible for nutrient absorption and weakens your gut barrier, which triggers inflammation, nutrient deficiencies, and leaky gut
  • Despite growing international bans, titanium dioxide is still legal in the U.S. and appears in foods marketed to children, supplements, and toothpaste, often without clear labeling

You eat it without knowing. Titanium dioxide is added to thousands of processed foods to make them look brighter, smoother, and more appealing. It’s what gives sandwich cookies their crisp white filling and powdered donuts their snowy coating. You’ll find it in breath mints, gum, coffee creamers, and even children’s chewable vitamins. It serves no nutritional purpose — and yet it’s everywhere.

The problem isn’t just that it’s unnecessary. The smallest form of this additive — titanium dioxide nanoparticles — is now being linked to serious metabolic disruption. We’re talking about measurable shifts in blood sugar control, gut hormone activity, and even the way your intestines absorb nutrients.1 And this isn’t rare contamination or occasional exposure.

If you eat processed food regularly, you’re likely swallowing trillions of these particles every day. What makes it more dangerous is how quietly it works. Unlike toxic chemicals that inflame or destroy tissue outright, titanium dioxide interferes with how your gut functions at the cellular level, long before you feel anything is wrong. The latest findings are forcing a deeper look at what these particles do once they enter your body — and why their impact goes far beyond what most food safety regulations account for.

Titanium Dioxide Hijacks Your Gut’s Hormone Signals

A study published in Food and Chemical Toxicology tested how titanium dioxide — the whitening additive found in many processed foods — affects your body at the cellular level.2 Researchers used both intestinal cells grown in the lab and live mice to find out if these tiny particles mess with how your gut talks to your brain and pancreas. Their goal? To see how titanium dioxide affects hunger cues, digestion, and blood sugar regulation.

• Mice given food containing titanium dioxide had trouble controlling their blood sugar — The mice were fed chow mixed with 1% food-grade titanium dioxide, which matches how much people, especially children, get from their diets. Over time, their blood sugar went up, and their ability to handle glucose after eating got worse. In simple terms, their metabolism started looking like the early stages of diabetes.

• Even though their gut tissue looked normal, the hormone system inside was disrupted — The intestines weren’t visibly damaged. But inside, key hormone-producing cells weren’t working properly. These cells normally release hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK), which help control appetite, signal fullness, manage insulin, and regulate how fast your stomach empties. Titanium dioxide interfered with these cells’ development and function.

• The gut hormones that regulate appetite and insulin were nearly shut off — Hormones that are supposed to be released after meals dropped significantly in the exposed mice. Without these hormones, the body doesn’t know when to stop eating, how much insulin to release, or how to properly manage blood sugar. The problem isn’t just what you eat — it’s how your body responds to it.

• The disruption came from how gut stem cells matured, not from visible damage or inflammation — Stem cells in the gut are supposed to develop into different cell types, including those that make hormones. But titanium dioxide exposure changed that process. Instead of maturing into functional hormone-producing cells, the stem cells were redirected, leading to a breakdown in gut signaling. There was no tissue destruction, just a silent failure in communication.

• This breakdown in signaling makes it harder to feel full or maintain stable energy — When GLP-1 and PYY levels drop, your brain doesn’t register fullness, and your pancreas doesn’t get the right message to release insulin. Your digestion speeds up or slows down unpredictably. That means more hunger, energy crashes, and blood sugar swings, all of which raise your risk for chronic disease.

Titanium Dioxide Is Widespread in Processed Foods Despite Risks

A report from U.S. Right to Know highlighted findings from the Food and Chemical Toxicology study and emphasized how everyday food exposure adds up, especially for children.3 According to the article, many common snack foods, from sandwich cookies to colorful candies, contain titanium dioxide in nanoparticle form.

• Children are more vulnerable to harm — This is because of their lower body weight and, often, higher consumption of processed foods. U.S. Right to Know pointed out that food-grade titanium dioxide is banned in the European Union due to safety concerns, but remains widely used in the U.S. without any warning label.

• Hormone disruption occurred without obvious physical damage — Unlike toxins that inflame or destroy tissue, titanium dioxide nanoparticles work in a more insidious way. The news piece explained that the damage occurs at the molecular level — blocking your body’s ability to sense food and regulate insulin.

• Titanium dioxide has been linked to cancer, gut inflammation, and brain health concerns — Research in animal and cell studies has connected titanium dioxide exposure to DNA damage, which raises cancer risk, intestinal inflammation, metabolic disorders tied to obesity, and even brain diseases like Alzheimer’s.

The International Agency for Research on Cancer classifies it as “possibly carcinogenic to humans,” and in 2021 the European Food Safety Authority declared it unsafe for food use.4

• Despite bans overseas, titanium dioxide is still allowed in U.S. food, with limited oversight — France banned titanium dioxide in 2020, followed by the European Union in 2022. But in the U.S., it’s still legal and often hides on labels under vague terms like “artificial color.”

The U.S. Food and Drug Administration (FDA) considers it “generally recognized as safe” as long as it makes up less than 1% of the food’s weight — but doesn’t require labeling of particle size or full disclosure. New York lawmakers are now pushing legislation to ban it and require transparency in food chemicals.

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Titanium Dioxide Nanoparticles Shrink Nutrient Absorption and Damage Gut Structure

Published in NanoImpact, a related study investigated how chronic exposure to titanium dioxide nanoparticles impacts human intestinal cells using a lab-grown cell model that mimics the small intestine.5 Unlike previous studies that focused on immune or hormonal effects, this one focused specifically on the digestive lining — how nutrients are absorbed and what happens to the gut’s protective barrier after repeated exposure.

• Researchers found serious disruptions to nutrient uptake and gut cell structure — The study showed that exposure to titanium dioxide nanoparticles reduced the absorption of key nutrients, including iron, zinc, and essential fatty acids.

It also caused the loss of microvilli, the microscopic fingerlike projections that line your intestine and help your body absorb food efficiently. These structural changes appeared after just a few days of exposure, with more damage accumulating over time.

• The gut’s “filter system” started to break down, making it more vulnerable to toxins and bacteria — One of the most important findings was the disruption of tight junction proteins — cellular “gatekeepers” that keep harmful substances from leaking through your gut wall.

When these are weakened, your gut barrier becomes permeable, allowing partially digested food particles, toxins, and bacteria to escape into your bloodstream. This condition, often referred to as “leaky gut,” has been linked to systemic inflammation, autoimmune problems, and chronic disease.

• Key nutrient transporters were downregulated, reducing how much your gut could absorb from food — The study found a significant decrease in the expression of key nutrient transporters. That means even if you’re eating a nutrient-rich diet, your gut isn’t able to pull those nutrients into your bloodstream effectively. It’s not a deficiency of food — it’s a breakdown in the machinery that makes food useful.

• The changes occurred without inflammation, making them harder to detect, but just as damaging — There was no cell death, bleeding, or overt toxicity. Instead, the titanium dioxide triggered subtle dysfunctions like changes in cell behavior, suppressed nutrient uptake, and weakened structural integrity. This kind of silent disruption is especially dangerous because it’s easy to overlook until larger problems emerge.

• Oxidative stress was a major driver of the structural damage — Titanium dioxide nanoparticles increased the production of reactive oxygen species (ROS), unstable molecules that damage DNA, proteins, and cell membranes. The study confirmed that oxidative stress was one of the main biological mechanisms driving the breakdown of microvilli and weakening of tight junctions.

When left unchecked, this stress leads to long-term degradation of gut function and makes recovery more difficult. The researchers emphasized that repeated exposure to titanium dioxide, especially from daily processed food consumption, amplifies the negative effects. The more often your gut lining is exposed to these particles, the more structural damage accumulates, and the more likely nutrient malabsorption becomes.

How to Avoid Titanium Dioxide in Your Food

If your goal is to protect your gut, balance your blood sugar, and avoid harmful hormone disruption, your first step is removing the source of the problem. Titanium dioxide is legal but not safe — and avoiding it takes strategy, not guesswork. Most food labels won’t warn you clearly, and many processed items marketed to children are among the worst offenders. Here’s how to avoid it in your food:

1. Cut out processed snacks, gums, and candies — Titanium dioxide is most common in white or brightly colored sweets like mints, marshmallows, powdered donuts, frosting, and chewing gum. It’s also used in some dairy substitutes and protein bars. If you’re regularly eating foods with shiny, smooth coatings or pure-white fillings, it’s time to check the label — or better yet, avoid those products altogether.

2. Look for short ingredient lists with real foods only — The more processed an item is, the more likely it is to contain titanium dioxide. Aim for whole-food ingredients you recognize. If the label mentions “artificial color,” “color added,” “colored with titanium dioxide,” or “E171” (its label in some international products), steer clear. But beware — not all products have to list it, especially if it’s part of a blend. When in doubt, skip it.

3. Avoid ultraprocessed items, especially those marketed to children — Foods aimed at children, like colorful cereals, gummies, and snack packs, are some of the biggest sources of titanium dioxide. If you’re a parent, I strongly recommend avoiding these items. Even small amounts eaten daily could trigger long-term metabolic effects based on the research.

4. Choose supplements carefully — Many chewable vitamins, probiotics, and over-the-counter pills use titanium dioxide to make tablets look smooth and white. Always check supplement labels, especially if the pill is bright white or has a glossy coating. Opt for capsules, powders, or brands that clearly state “titanium dioxide free.”

5. Buy from brands and stores that ban titanium dioxide — Some natural food brands and grocery chains have banned titanium dioxide from their products altogether. Look for stores with published “no artificial additives” policies, and stick to brands that commit to clean ingredients. It’s one of the easiest ways to shop smarter without needing to decode every label.

FAQs About Titanium Dioxide

Q: What is titanium dioxide and why is it added to food?

A: Titanium dioxide is a whitening agent used in thousands of processed foods to enhance color and visual appeal. It’s commonly found in white or brightly colored candies, frostings, powdered donuts, breath mints, coffee creamers, and even supplements. It has no nutritional benefit and is used purely for appearance.

Q: How does titanium dioxide affect my gut and metabolism?

A: Research shows that titanium dioxide nanoparticles interfere with hormone-producing cells in your gut.6 These hormones control appetite, blood sugar, and digestion. Disrupting them causes blood sugar spikes, poor insulin signaling, increased hunger, and higher risk for conditions like insulin resistance and metabolic syndrome.

Q: Does titanium dioxide damage my gut without causing symptoms?

A: Yes. Titanium dioxide doesn’t visibly inflame or destroy gut tissue. Instead, it silently alters how gut stem cells mature and how nutrients are absorbed. It reduces microvilli, which absorb food, weakens your gut barrier — leading to leaky gut — and triggers oxidative stress that erodes intestinal function over time.7

Q: Is titanium dioxide banned in other countries?

A: Yes. France banned it in 2020, and the European Union followed in 2022. The European Food Safety Authority declared it unsafe in 2021. In contrast, the U.S. FDA still allows its use and classifies it as “generally recognized as safe,” with no requirement to list particle size or include it on all labels.8

Q: How do I avoid titanium dioxide in my diet?

A: Start by cutting out highly processed foods, especially those with shiny coatings or white fillings. Read ingredient lists and avoid products that mention “titanium dioxide,” “artificial color,” or “E171.” Check supplements, personal care items, and toothpaste as well. Opt for brands and retailers that prohibit titanium dioxide use entirely.

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Posted by: | Posted on: August 18, 2025

The Importance of Getting Regular Health Tests


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/08/16/importance-of-getting-regular-health-tests.aspx

Analysis by Dr. Joseph Mercola     August 16, 2025

importance of getting regular health tests

Story at-a-glance

  • Regular lab testing provides precise, actionable insights that enable early detection of possible diseases to improve long-term health outcomes
  • Iron overload testing is crucial since excess iron is more common than deficiency; check serum ferritin levels and GGT enzyme levels for accuracy
  • Hormone testing reveals metabolic health by measuring cortisol for stress levels, testosterone for mortality risk, and insulin resistance through HOMA-IR calculations
  • Comprehensive biomarker monitoring includes vitamin D levels, complete thyroid panel beyond thyroid-stimulating hormone (TSH), and NAD+ testing for cellular function
  • Biannual gut microbiome testing provides insights into bacterial balance, enabling smarter dietary decisions

When was the last time you had a thorough assessment of your health? Guessing about the current state of your health can lead to risky assumptions and dangerous oversights. Without concrete information, symptoms are likely to be misinterpreted or dismissed, allowing underlying issues to progress unnoticed. On the other hand, too much intake of a specific nutrient will also lead to health issues.

Lab testing removes uncertainty by providing precise, actionable insights into your health. By leveraging data-driven results, you gain clarity about your body’s true state, enabling you to select the optimal strategy to boost your health and proactively address concerns. The following are the tests I recommend that you take to keep you updated on what’s happening inside your body.

How to Test for Iron

One good reason why I recommend taking regular tests is to catch an unsuspecting health problem affecting many people — iron overload. In fact, it’s more widespread than iron deficiency. In addition, I’ve also written a paper about the duality of iron as a toxin and a nutrient, which will be published in the future. The recommendations I mention below stem from the findings of that specific research.

• How iron is normally tested — Checking for excess iron is straightforward and starts with a basic serum ferritin test, which shows how much iron your body has stored. This test reveals if your iron storage has reached higher-than-normal levels.

For context, transferrin refers to a protein produced in your liver that transports (hence the “transfer” in the name) iron molecules it binds to, transporting it to tissues. One example is your bone marrow, which requires iron to create new blood cells.1

• Transferrin saturation (TSAT) — While a serum ferritin test is a cornerstone test, it shows an incomplete picture. It works best alongside a TSAT test.

TSAT levels — calculated as serum iron divided by total iron-binding capacity (TIBC) then multiplied by 100 — shows the current amount of transferrin protein that’s bound to iron. Thus, it shows you the current iron levels you have available for erythropoiesis, commonly known as red blood cell production.

• Results to watch out for — When it comes to serum ferritin levels, I believe that the ideal range is between 30 and 100 ng/mL (nanograms per milliliter). This is sufficient for hemoglobin synthesis and avoids iron accumulation that can lead to oxidative stress in your body.

u-shaped risk curve for iron status

As for TSAT, my research indicates that the ideal range is between 25% and 35%. If regular tests show a range above 35%, you likely have iron overload. At 35% to 40%, iron that isn’t bound by transferrin protein — also known as toxic non-transferrin-bound iron (NTBI) — will damage your vital organs.2 In fact, TSAT ranges between 45% and 55% are linked to a 60% to 67% increase in all-cause mortality.

•Ideal ranges — To summarize, healthy results should show TSAT levels between 25% and 35%, alongside serum ferritin levels between 30 and 100 ng/mL.

Now, if your combined results show TSAT levels below 20% and serum ferritin levels below 15 micrograms per liter (µg/L), you likely have depleted iron reserves. Conversely, TSAT levels above 45% and ferritin levels above 100 ng/mL indicate excess iron. Taken altogether, serum ferritin not only serve as diagnostic markers — they also function as risk predictors.

optimal iron ranges for homeostasis

• Other tests that detect iron — A comprehensive assessment usually includes an iron panel, complete blood count (CBC), gamma-glutamyl transferase (GGT), and a metabolic panel to fully understand your body’s iron status and overall health.

A healthy ferritin level is between 20 and 40 ng/mL. If results show that you’re below 20 ng/mL, you’re deficient in iron, which isn’t what you also want to happen. Conversely, you want your ferritin below 100 ng/mL, which is the maximum cut off.

• GGT test — This refers to the enzyme mainly produced by the liver, and is responsible for breaking down medications and toxins. When too much iron builds up in your body, it can harm your liver cells, causing GGT levels to rise significantly in your bloodstream.

What’s great about this test is that it also gives you insights on your excess free iron, as well as your risk for sudden death, insulin resistance, and cardiometabolic disease. Once you have your results, refer to the table below to know where you stand:

Ideal GGT Level, units per liter (U/L) Average level, above which your risk for chronic disease increases significantly “Normal” GGT Level
Men Less than 16 U/L 25 U/L Up to 70 U/L
Women Less than 9 U/L 18 U/L Up to 45 U/L

Fine-Tuning Your Lifestyle for Longevity

Testing for possible nutrient deficiencies (or overload) is just one aspect of the big picture. You also need to test for other biomarkers, such as your hormones (testosterone, cortisol, and insulin) to detect your current stress levels. Doing so will lead to better metabolic health management.

• How cortisol is measured — Cortisol is produced by your adrenal glands, and it can be detected via your blood, urine, or saliva. Once samples are provided, be sure to follow your doctor’s instructions to generate the most accurate results possible.3

According to the Cleveland Clinic, cortisol in the blood, urine, or saliva are at their highest during the early morning and then decline afterward — midnight is the lowest point.4

• What your cortisol levels tell you about your health — In addition to measuring your stress levels, cortisol tests help rule out other conditions. For example, Addison’s disease occurs when your body isn’t producing enough cortisol. Conversely, Cushing’s syndrome is marked by high cortisol levels. Tumors are also marked by elevated cortisol.5

Finding out your current cortisol levels is important for overall health. It drastically accelerates aging and even contributes to muscle degradation over time. Lastly, it contributes to inflammation and a weakened immune system.

• The importance of testosterone — In a previous article, I cited research showing the link between sex hormones and mortality risk in men. Basically, if your testosterone levels drop by 213 ng/dL (nanograms per deciliter), you have a higher risk of all-cause mortality. In addition, testosterone levels below 153 ng/dL were associated with increased cardiovascular mortality risk.

• Ideal testosterone range — To find out your current levels, you’ll need to have your blood tested. That said, what’s a healthy range? In this article, I mentioned 300 to 1,000 ng/dL as a baseline.

• Testing for insulin resistance — In addition to cortisol, another crucial test that I recommend you take is measuring your insulin resistance. This is essential because results will serve as warning signs for your metabolic health. That said, insulin resistance is measured via the Homeostatic Model Assessment of Insulin Resistance (HOMA-IR) test. It calculates how your fasting glucose and insulin levels interact, and finds out how your body uses insulin.

• Interpreting HOMA-IR results — Below is a breakdown on how the HOMA-IR test is calculated. A score below 1 means you are currently insulin-sensitive and functioning well. Anything above that means that you currently have insulin resistance.

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 405, where

◦ Fasting glucose is measured in mg/dL

◦ Fasting insulin is measured in μIU/mL (microinternational units per milliliter)

◦ 405 is a constant that normalizes the values

 If you’re using mmol/L for glucose instead of mg/dL, the formula changes slightly:

 HOMA-IR = (Fasting Glucose x Fasting Insulin) / 22.5, where

◦ Fasting glucose is measured in mmol/L (millimoles per liter)

◦ Fasting insulin is measured in μIU/mL, and

◦ 22.5 is the normalizing factor for this unit of measurement

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Testing for Other Important Biomarkers

So far, I’ve covered the importance of having your iron, cortisol, insulin resistance, and testosterone levels tested. While they may seem like a lot, there’s still a few more tests that need to be done.

• Monitor your vitamin D — This nutrient is a crucial contributor to optimal health, and I’ve espoused its importance for many years now. Considering this, a simple blood test is all you need to know your current levels.

My recommended range is between 60 ng/mL and 80 ng/mL, and the cutoff for sufficiency is around 40 ng/mL. Once you’ve confirmed your level, you’ll know how much sun exposure or supplementation (if needed) is necessary for you to reach the ideal range. Then, retest in the next three to four months to make sure you’ve hit your goals.

• Don’t forget your thyroid hormones — Your endocrine system is a complex network of glands and organs that regulate hormone production. Among the many hormones produced in your body, the ones produced in the thyroid are perhaps the most important because they help regulate metabolism and are found in nearly every physiological process within you.

• Understanding thyroid antibodies — Examples include thyroglobulin antibodies (TgAb) and thyroid peroxidase antibodies (TPOAb). Results will give you deeper insight into whether autoimmune processes are attacking your thyroid gland. Pairing these antibody results with symptoms helps you make meaningful connections and clarifies what’s really going on with your body, particularly if you’re dealing with an autoimmune condition.

• Traditional thyroid assessments aren’t effective anymore — Testing for thyroid-stimulating hormone (TSH) alone often misses underlying issues. That’s because TSH levels fluctuate significantly and you’ll even appear relatively normal even when you’re actually experiencing severe symptoms.

For instance, individuals with Hashimoto’s thyroiditis might have completely normal hormone levels yet feel persistently unwell. Similarly, basal body temperature is also an unreliable indicator of thyroid health, as it can be influenced by multiple factors unrelated to thyroid function.

• How to test thyroid function — A full thyroid assessment should show the following results:

◦Low TSH

◦T3 levels in the upper range

◦rT3 levels in the lower range

◦Moderate T4 levels

However, note that even “normal” results will not guarantee that your thyroid is functioning properly. For deeper insight, test for rT3 and cholesterol. Small amounts of rT3 are normal and act as a buffer against thyroid overactivity. On the other end, elevated rT3 is problematic because it competes with T3, reducing your metabolic rate. Elevated cholesterol levels also usually signal suboptimal thyroid function.

Importance of NAD+ Testing

Nicotinamide adenine dinucleotide (NAD+) is an important molecule in your body. It plays a role in converting food to energy, as well as maintaining DNA integrity and proper cell function.

• A new test will come out soon — I’m excited to announce the upcoming Mitochondrial Wellness Test Kit, which will provide a snapshot of your latest mitochondrial function. While helpful, certain specialized tests will be needed to understand the nuances of your health.

• Current NAD+ testing is unsatisfactory — NAD+ rapidly deteriorates once it’s outside your cells, making accurate measurement tricky. Because of this fragility, samples require immediate handling and specialized techniques to avoid losing accuracy.

Typically, precise NAD+ measurement demands blood samples to be drawn and analyzed swiftly within the same specialized research facility — something not possible at most regular clinics. Transporting samples between labs also compromises results significantly due to degradation. However, these challenges haven’t stopped our mission to deliver valuable health insights.

• NAD+ testing standards will rise — My team and I have developed an innovative approach that bypasses the complexity of direct NAD+ measurement. Instead, our method evaluates your NAD+ status indirectly by examining the redox balance among these essential markers — acetoacetate and betahydroxybutyrate, lactate and pyruvate, and the oxidized and reduced forms of glutathione.

• The test will be affordable — I’m proud to share that this cutting-edge NAD+ test is inexpensive, giving more people access to their current cellular health. More announcements will be made once this product is available.

Assessing Your Gut Health

Another crucial aspect of your health that needs to be tested regularly is your gut function. As you know, certain gut strains are beneficial, while others aren’t. Thus, figuring out which bacteria are dominating your gut will give you an insight to what’s happening.

• Gut Microbiome Wellness Test Kit — Just like the Mitochondrial Wellness Test Kit, my team and I will be releasing the Gut Microbiome Wellness Test Kit. It’s uniquely crafted to help you gain insights into your gut bacteria’s profile. It will seamlessly pair with the upcoming Mercola Health Coach app, providing you with a seamless end-to-end journey — from collecting your sample to interpreting your results.

To paint a picture of this process, you’ll need to send over a fecal sample. Afterward, you’ll be provided with a detailed breakdown of key bacterial species, allowing you to make smarter dietary and lifestyle decisions. To encourage broad access among the public, we’re also giving it an affordable price tag.

• Frequency of gut microbiome testing — One major reason why we’ve made this test affordable is to encourage repeat testing, ideally twice a year. This is needed to see whether your situation has improved or worsened, and you cannot know what your status is if a single test already requires a significant amount of cash.

Tips on Addressing Nutritional and Hormonal Deficiencies

The reason why I recommend you get yourself screened is to help save you time and money. For example, if one vitamin is already at an optimal range, you can focus your effort on others that need more attention. That said, I recommend going through the following articles. They contain helpful strategies to help you maintain optimal health after you’ve completed your tests:

Frequently Asked Questions (FAQs) About Regular Health Screenings

Q: Why is guessing about your health risky?

A: Guessing or relying on symptoms alone can result in serious health issues going undetected, delaying necessary treatments and reducing your chances of successful recovery. Accurate lab testing removes uncertainty, providing clear insights into your health status.

Q: What tests are essential for assessing iron overload?

A: Begin with a serum ferritin test, which reveals how much iron your body stores. For a comprehensive view, consider an iron panel, Complete Blood Count (CBC), gamma-glutamyl transferase (GGT), and a metabolic panel to fully evaluate your iron levels and overall health risks.

Q: Why is it important to monitor cortisol and testosterone levels?

A: Cortisol levels reflect stress and inflammation, significantly influencing aging, muscle health, and immune function. Testosterone is linked directly to mortality risk, cardiovascular health, and overall vitality. Regularly testing these hormones helps detect and manage imbalances early, protecting your long-term health.

Q: How can you accurately assess your thyroid health?

A: Traditional testing methods, like TSH levels or basal body temperature alone, often fail to identify underlying thyroid conditions such as Hashimoto’s thyroiditis. Testing thyroid antibodies (TgAb and TPOAb), along with a comprehensive panel (TSH, T3, T4, reverse T3, cholesterol), provides a clearer picture and helps target autoimmune-related thyroid issues.

Q: How do NAD+ and gut microbiome tests contribute to overall wellness?

A: Measuring NAD+ indirectly through redox balance markers provides critical insights into mitochondrial and cellular health, influencing energy and metabolic functions. Gut microbiome testing identifies beneficial and harmful bacterial strains, guiding informed dietary and lifestyle adjustments. Both tests are designed to be affordable, accessible, and offer actionable results for improving overall wellness.

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Posted by: | Posted on: July 6, 2025

What to Do if You Get Diagnosed with an Ovarian Cyst


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/07/05/what-to-do-diagnosed-with-an-ovarian-cyst.aspx

Analysis by Dr. Joseph Mercola     July 05, 2025

what to do diagnosed with an ovarian cyst

Story at-a-glance

  • Most ovarian cysts are harmless and disappear naturally, but some cause severe complications like rupture or twisting the ovary, requiring emergency surgery
  • Vegetable oils like canola and sunflower act as fake estrogens, damaging ovarian tissue and fueling cyst formation due to linoleic acid content
  • PCOS drives recurring cysts through hormonal chaos, particularly insulin resistance and elevated estrogen that disrupts normal ovarian function and cycles
  • Natural pain relief includes heat therapy, massage, and gentle movement, while chamomile and ginger teas help reduce inflammation and balance hormones
  • Prevention focuses on eliminating vegetable oils, addressing insulin resistance and considering natural progesterone to restore hormonal balance and stop cyst recurrence

Ovarian cysts are among the most common gynecological findings, yet they often strike without warning. These fluid-filled sacs grow on or inside the ovaries and are typically harmless. But when they rupture, twist the ovary or grow too large, they trigger sudden, severe pain, disrupt your hormones, and even threaten fertility. In rare cases, they signal ovarian cancer.

Most women don’t even know they have a cyst until an ultrasound reveals it. That’s a concerning gap in awareness, especially considering the risk of complications. Pain in your lower abdomen, bloating, irregular periods, pain during sex, and changes in urination or bowel habits are common signs of an ovarian cyst. But depending on its size and type, some women feel nothing at all.

While about two-thirds of cysts disappear on their own, some do not.1 In some cases, cysts even cut off blood flow, requiring immediate surgery to save the organ. The concern isn’t just the cyst, however — it’s the conditions that create them. Polycystic ovary syndrome, or PCOS, is one major culprit. Characterized by irregular periods, facial hair, weight gain, and multiple small cysts, PCOS is also linked to infertility and insulin resistance.

Left unmanaged, it opens the door to long-term hormonal chaos. Understanding what kind of cyst you have and what caused it, is the key to avoiding unnecessary treatment, managing your symptoms and preserving your reproductive health. That’s where the first set of findings comes in.

Some Cysts Vanish on Their Own, While Others Send You Straight to the ER

Ovarian cysts are not always a cause for alarm, as many are part of a woman’s normal cycle. Speaking with TIME, ob-gyn Dr. Mary Jane Minkin of Yale Medicine explains that ovulation itself often produces what’s called a “functional cyst.”2 This happens when a follicle, the small sac that holds your egg, swells up with fluid during the release process. These types of cysts usually dissolve on their own without causing problems.

• But some cysts don’t disappear — and that’s when trouble begins — If a cyst grows too large, ruptures or causes ovarian torsion (twisting of the ovary), it often becomes a medical emergency. If torsion cuts off blood flow to the ovary, it risks permanent damage. Symptoms like intense pain, nausea and vomiting are red flags that demand immediate care.

Transvaginal ultrasound remains the gold standard for evaluating ovarian cysts. Radiologists look at shape, size, fluid content and blood flow. These details help determine whether the growth is benign or needs further attention.

• Size, content, and structure guide your next steps — Cysts filled only with fluid and under about 5 centimeters are often left alone. But if they have “solid components” or fingerlike projections, or if they keep growing, doctors often order blood tests such as cancer antigen 125 (CA-125) to check for cancer-related proteins.

• You may not need surgery even if you’re over 50 — One study followed women over 50 who had stable ovarian cysts and found their risk of developing ovarian cancer was just 0.27% over 3.5 years.3 That means many postmenopausal cysts are still safe to monitor rather than remove immediately.

• Ovarian preservation is part of the strategy — Even when surgical removal is necessary, doctors try to avoid removing the entire ovary whenever possible. Preserving hormonal function is key to protecting your heart, bones and brain long-term, especially if you’re still menstruating.

Ovarian Cysts Form for Many Reasons — and Not All Cysts Are Harmless

According to the Cleveland Clinic, while most ovarian cysts are classified as “functional” and develop as part of ovulation, other types like dermoid cysts, cystadenomas and endometriomas don’t follow this pattern.4 These growths form due to abnormal cell reproduction or endometriosis and need more monitoring to ensure they don’t lead to complications.

• Some cysts don’t cause symptoms, but others press on organs — Depending on their size and location, these growths may trigger pain in your back or pelvis, frequent urges to urinate or even pain during sex. Large cysts often create pressure and discomfort in the lower abdomen, especially if they start pressing against your bladder or bowel.

• Hormonal disorders raise your odds of getting more cysts — If you’ve ever had a cyst before, your chances of getting another are higher. But conditions like endometriosis or PCOS significantly raise the risk by disrupting your hormonal balance. Medications used to stimulate ovulation, like Clomid, also increase cyst formation.

• Cysts don’t always stay small — when they grow, the risks climb — While many shrink and disappear within a few menstrual cycles, some keep growing. Once a cyst crosses the 10-centimeter mark (nearly 4 inches), doctors often recommend surgical removal. This is especially true if the cyst starts causing pain or shows signs of abnormal structure on ultrasound.

• Ovarian cysts are rarely cancerous, but some are — Fewer than 1% of ovarian cysts turn out to be cancer. However, the odds increase if you’re postmenopausal. If the cyst is complex or solid in appearance, or if blood tests show high CA-125 levels, your doctor may refer you for a deeper evaluation.

• Prevention isn’t always possible, but tracking your symptoms helps — Most cysts don’t require treatment. But if you feel bloated, notice changes in your period or have pelvic pain that won’t go away, bring it up. Keeping track of symptoms gives your provider better insight into whether you need imaging or follow-up care.

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Vegetable Oils Act Like Fake Estrogens and Damage Your Ovaries

In a study published in Environmental Science and Pollution Research, researchers tested common vegetable oils on female rats over a 28-day period and found they harmed ovarian function.5 The oils tested included genetically modified (GM) canola, GM maize and sunflower.

• Even without affecting basic hormone levels, these oils caused visible ovarian damage — The study found no major changes in lipid profiles or in the main reproductive hormones, but serum estradiol levels spiked in both the canola and sunflower oil groups.

Estradiol is a form of estrogen, and elevated levels of it are known to fuel cyst formation and disrupt ovarian function. Rats fed these oils developed ovarian atrophy, meaning the ovaries began to shrink and weaken structurally.

• Sunflower oil caused the most severe ovarian changes — While all oil-fed rats showed some form of ovarian toxicity, the sunflower group displayed the worst damage. Researchers observed severe congestion of ovarian blood vessels and numerous follicular cysts — fluid-filled sacs that distort normal ovary function. This mirrors the type of cystic development often seen in PCOS and other reproductive disorders.

• Canola oil triggered similar ovarian degeneration — The canola group also experienced atrophied ovaries and elevated estradiol levels. Although the structural damage wasn’t as extreme as in the sunflower-fed rats, it still indicated hormonal disruption and tissue breakdown. The presence of secondary and simple cysts pointed to interference with the ovulation process and follicular development.

• PUFs act like xenoestrogens inside the body — Bioenergetic researcher Georgi Dinkov emphasized that polyunsaturated fats (PUFs) like linoleic acid (LA), found in these oils, behave like endocrine-disrupting chemicals.6

That puts them in the same category as compounds like phthalates, parabens, and bisphenols. These substances mimic estrogen and hijack normal hormone signaling, leading to overstimulation of estrogen receptors in reproductive organs.

Unlike synthetic chemicals, which are increasingly regulated or avoided by health-conscious consumers, PUFs from vegetable oils are still consumed in massive quantities. They’re marketed as healthy, yet this study showed they have a direct toxic impact on ovarian structure — without the protections or warnings given to more notorious hormone disruptors.

• Estrogen overload from dietary oils fuels cyst formation — The mechanism is clear: elevated estrogen, triggered by LA-rich vegetable oils and other endocrine disruptors, increases the likelihood of abnormal follicle growth and cyst development. When your ovaries receive repeated, estrogen-like signals from environmental sources, they lose the ability to maintain balanced hormone cycles, setting the stage for dysfunction.

If you’re struggling with irregular cycles, ovarian cysts or PCOS symptoms, eliminating canola, sunflower and other vegetable oils is a key step. These oils actively interfere with your reproductive health on a cellular level. Awareness and dietary changes give you a powerful way to start reversing the damage.

Natural Therapies Help Ease Symptoms

While most home remedies won’t shrink cysts, they do ease your discomfort. At-home strategies like heat therapy and stretching help relieve pressure and reduce pain from ovarian cysts. These are symptom-focused tools, not treatments for the cyst itself. Still, if you’re in pain, these methods help you feel more in control and less anxious.

• Pain relief is more effective when you target tight muscles — Ovarian cyst pain often leads to muscle tension in your lower back, stomach or thighs. Massaging these areas reduces the surrounding tightness and improves your comfort.7 Other options include warm compresses or alternating heat and ice packs to loosen muscles and improve blood flow, both of which reduce the perception of pain.

• Movement is medicine, especially if your cysts are linked to PCOS — A systematic review found that regular exercise, especially when combined with dietary changes, had a stronger impact on PCOS symptom relief than diet alone.8 Daily walking is important, and yoga is another good place to start. It reduces stress hormones, increases flexibility, and supports hormonal regulation, all of which help if your cysts are tied to hormonal imbalance.

• Relaxation techniques go a long way toward managing pain — Stress amplifies pain, and cyst-related anxiety makes everything feel worse. Gentle exercises like slow breathing, guided meditation and yoga movements help interrupt pain signals and calm your nervous system.

• Chamomile and ginger tea help your hormones — Chamomile helps reduce menstrual cramps and inflammation. It also lowers testosterone levels, which are often elevated in women with PCOS.9,10 Ginger supports this process by reducing inflammation and helping balance reproductive hormones.11 These herbal teas help support hormonal recovery at the root level.

How to Support Your Ovaries and Stop Cysts from Coming Back

If you’ve been diagnosed with an ovarian cyst, or if you’re dealing with recurring ones, the next step isn’t just managing the pain. You need to focus on the root cause. Whether your cysts are tied to hormone imbalance, diet or environmental exposures, the goal is to create a body environment where those cysts don’t keep forming.

I want to help you take back control by giving you practical, no-nonsense steps that target what’s really going on under the surface. To begin rebuilding your hormonal foundation from the inside out, here’s where I recommend you start:

1. Eliminate vegetable oils from your diet — Stop eating LA in vegetable oils like canola, sunflower, corn, soybean, and grapeseed oil. These oils are marketed as healthy, but they act like synthetic estrogens inside your body.

They overstimulate your ovaries and fuel cyst development, even causing atrophy and congestion in ovarian tissue. Stop cooking with them. Stop eating processed foods made with them. Swap them out for saturated fats like tallow, ghee or grass fed butter.

2. If you have PCOS, fix the root issue — don’t just manage the symptoms — PCOS is driven by hormonal chaos, especially insulin resistance and excess androgens like testosterone. To start correcting it, you’ll need to move your body regularly — walking, stretching, and strength training all count.

You’ll also want to eliminate endocrine-disrupting chemicals and foods from your routine. That means cutting out plastic containers, personal care products with phthalates, and anything containing seed oils.

Vitamin D deficiency and insufficiency are also common among PCOS patients. Get regular daily sunlight to optimize your vitamin D — but avoid peak sun hours (10 a.m. to 4 p.m.) until you’ve cut back on LA for at least six months. These changes will reduce cyst formation and help bring your hormones back into balance.

3. Consider using natural progesterone to restore balance — If your cysts are tied to hormone imbalances, especially high estrogen, natural progesterone offers a powerful, targeted solution. Progesterone directly counteracts the effects of excess estrogen and helps normalize your cycle.

A 2020 study found that “cyclic progesterone for PCOS lowers androgens and restores estradiol-progesterone balance.”12 Used correctly, natural progesterone supports ovulation, reduces cyst formation and brings your hormones back into sync, without the side effects of synthetic options.

4. Take the guesswork out of your insulin status — If your cysts are connected to PCOS, there’s a good chance you’re insulin resistant, even if your blood sugar looks normal. Ask your practitioner for a test called HOMA-IR, short for Homeostatic Model Assessment of Insulin Resistance.

This test looks at both fasting insulin and glucose to show how well your body is processing sugar. If your score is above 1.0, it’s time to clean up your carb quality, lower LA intake and focus on blood sugar stability.

5. Use pain relief and movement to stay consistent while you heal — If your cyst is causing you pain, don’t wait it out in bed. Use a warm compress on your abdomen to increase blood flow. Massage the surrounding areas, especially your lower back and thighs.

Gentle yoga or walking helps keep your hormones moving in the right direction and stops muscle tension from making things worse. The goal is to stay active and consistent, not push through unbearable pain.

FAQs About Ovarian Cysts

Q: What causes ovarian cysts, and are they dangerous?

A: Ovarian cysts are fluid-filled sacs that often form during ovulation. Most are harmless and resolve on their own. However, some cysts grow large, rupture or twist the ovary, which causes intense pain and requires emergency surgery. In rare cases, complex cysts, especially those with solid components, are a sign of ovarian cancer.

Q: Do vegetable oils really affect your ovaries?

A: Yes. Research shows that vegetable oils high in LA, such as canola and sunflower oil, act like xenoestrogens — compounds that mimic estrogen in your body. These oils trigger ovarian atrophy, hormonal disruption and the development of cysts, even without raising conventional hormone markers. Eliminating these oils is a key first step in protecting ovarian health.

Q: What’s the link between PCOS and ovarian cysts?

A: PCOS is a hormonal disorder that causes irregular periods, high androgens (like testosterone), insulin resistance and the formation of multiple small cysts on the ovaries. PCOS is a root cause of recurring cysts and is strongly influenced by lifestyle factors like diet, movement and exposure to environmental toxins.

Q: Are there natural ways to relieve cyst-related pain and symptoms?

A: Yes. Heat therapy, massage, and gentle movement like yoga ease pelvic pressure and reduce pain. Herbal teas like chamomile and ginger help lower inflammation and balance hormones. These remedies won’t shrink the cyst itself but do improve your comfort and support hormonal healing while you address the root cause.

Q: What’s the best way to stop ovarian cysts from coming back?

A: Start by removing dietary sources of linoleic acid (vegetable oils), addressing insulin resistance through a blood test like HOMA-IR and cleaning up environmental hormone disruptors. If you have PCOS, support your body with regular movement, consider natural progesterone and focus on hormone-friendly habits like drinking herbal teas and managing stress.

Posted in Hormones, Linoleic Acid, Oils, Ovaries, Vitamins | No Comments »

Posted by: | Posted on: July 3, 2025

Study Finds Elevated Cardiovascular Risk After Early Hysterectomy


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/07/03/early-hysterectomy-cardiovascular-risk.aspx

Analysis by Dr. Joseph Mercola     July 03, 2025

early hysterectomy cardiovascular risk

Story at-a-glance

  • Hysterectomy is often performed for various gynecologic conditions, yet research shows it significantly alters long-term cardiovascular health, especially when done before age 50 or with ovary removal
  • Data from the Nurses’ Health Studies show hysterectomy raises the risk of heart disease and stroke, even with estrogen therapy, particularly for women undergoing surgery before menopause
  • A major Korean study confirmed that hysterectomy increases stroke risk across all surgical types, suggesting the uterus itself plays a protective role in cardiovascular health, independent of hormone status
  • Hysterectomy may eventually lead to unopposed estrogen activity. Even with normal blood estrogen levels, tissue-level estrogen remains active, which gradually impairs mitochondrial function, metabolism, and overall health
  • Take control of your hormonal balance post-hysterectomy by avoiding vegetable oils, limiting exposure to endocrine disruptors, and considering natural progesterone to counter unopposed estrogen activity

Hysterectomy is one of the most common surgeries for women in the United States. The procedure involves removing the uterus, which means no more periods and no possibility of pregnancy. About 600,000 hysterectomies are done each year, and by the time a woman reaches 60, there’s a one in three chance she’s had one.1

Originally, hysterectomy was developed to treat gynecologic cancers. Today, its use extends beyond malignancies to address other debilitating gynecological conditions, such as chronic pelvic pain, fibroids, endometriosis, heavy menstrual bleeding, and uterine prolapse. Many women undergo the procedure well before menopause, sometimes in their 30s or 40s.2

In some cases, both ovaries are removed at the same time, a procedure called bilateral oophorectomy.3 While the surgery might bring real relief, especially if symptoms are severe, it also raises important questions about what happens when reproductive organs are removed before the body’s ready to shut them down on its own.

Findings from the long-running Nurses’ Health Studies shed light on these consequences, revealing a strong link between hysterectomy and increased cardiovascular risk. The data have prompted experts to take a closer look at how and when the procedure is recommended, particularly for younger women.4

Younger Age at Hysterectomy Raises Cardiovascular Risk, Even with Estrogen Use

The featured study, published in Obstetrics & Gynecology,5 analyzed data from nearly 240,000 women, dividing them into three main groups — those who had no surgery, those who had a hysterectomy alone, and those who had a hysterectomy with bilateral oophorectomy. Each group was further split by whether they used estrogen afterward, to evaluate how hormone therapy might influence long-term outcomes.

• Getting hysterectomies at a younger age increases the risk — The researchers observed that women who underwent hysterectomy before age 50 were more likely to experience major cardiovascular events, such as heart attack, stroke, or bypass surgery, compared to women who didn’t have the surgery. Women who had a hysterectomy before age 46 and didn’t use estrogen had a 21% higher risk of cardiovascular disease (CVD) compared to those with no surgery.

• Estrogen use doesn’t fully offset surgical effects — Women who undergo ovary removal or early hysterectomy are often prescribed estrogen to compensate for the sudden drop in hormone production. It’s believed to ease menopausal symptoms and lower some of the health risks linked to hormone loss.

However, the study revealed that even among women who used estrogen after hysterectomy and oophorectomy, those under age 46 still had a 26% increased risk, and those between 46 and 50 faced a slightly lower but still elevated risk. The researchers wrote:

“Younger age at time of hysterectomy, with or without oophorectomy, is associated with higher risk of CVD. Notably, use of estrogen does not appear to mitigate deleterious effects of hysterectomy with oophorectomy before age 50 years.”6

• The risk extends across different age groups — Among women who did not use estrogen and underwent both surgeries, cardiovascular risk was elevated at all ages except in those over 60. Most in this older group were already postmenopausal, which likely explains the difference. These findings suggest a vital window during midlife when the body is especially sensitive to hormonal disruption.

• The pattern points to more than just estrogen loss — While estrogen deficiency has often been blamed for cardiovascular decline after natural or surgical menopause, this study challenges that view. Other pathways, including shifts in hormone ratios, metabolic signaling, and inflammatory responses, may be at play.

While hysterectomy remains an important option for treating severe gynecologic conditions, this study emphasizes the need for careful, individualized decision-making around these surgeries in younger women.

Earlier Korean Study Supports the Link Between the Uterus Removal and CVD

A 2023 study published in JAMA Network Open reinforces the link between early hysterectomy and elevated cardiovascular risk. This large-scale, population-based cohort study from South Korea also set out to examine the long-term cardiovascular risks of hysterectomy by tracking women aged 40 to 49 who underwent reproductive surgery before natural menopause.7

• Early hysterectomy was linked to a higher risk of serious cardiovascular events — In a cohort of over 135,000 women followed for nearly eight years, those who had a hysterectomy before age 50 were more likely to experience major cardiovascular events, including stroke. The incidence rate was 115 per 100,000 person-years in the hysterectomy group, compared to 96 in the control group.

After adjusting for confounding factors, hysterectomy was linked to a 25% increased risk of overall CVD. “These findings suggest that the uterus may have a cardiovascular protective effect in women, independent of female sex hormones,” the authors noted.

• Stroke emerged as the most consistently elevated risk — Even minimally invasive procedures like laparoscopic hysterectomy were associated with a 32% increased risk of stroke compared to those who did not undergo surgery. The consistency of this finding across surgical approaches indicates that simply removing the uterus, regardless of technique, is enough to trigger vascular changes.

• Increased risk persisted despite controlling for other factors — The elevated stroke risk remained significant even after adjusting for common cardiovascular risk variables, including hypertension, diabetes, cholesterol, and hormone therapy. This reinforces the idea that hysterectomy itself may directly influence cardiovascular physiology, rather than just amplifying existing health issues.

• Mechanisms involve disrupted ovarian signaling and changes in blood viscosity — The study outlined two main pathways that may explain the increased cardiovascular risk, even when the ovaries are left in place:

“It has been previously proposed that one of the possible mechanisms is disruption of ovarian blood flow from ovarian ligaments during hysterectomy, which may result in premature ovarian failure. Decreased ovarian blood flow and low ovarian sex steroid levels have been noted after hysterectomy.

… Another possible mechanism is that the loss of menstruation after hysterectomy may result in a hemorheologic deleterious effect. After menopause, an increase in hematocrit levels occurs.

Elevated hematocrit levels are associated with increased blood viscosity, leading to endothelial injury, rupture of plaques by increasing shear stress on the vessel wall, and thrombus formation by red blood cell aggregation, thereby increasing the risk of adverse cardiovascular events.”8

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Preserving the Ovaries Doesn’t Prevent the Effects of Early Hysterectomy

Another earlier study from the Mayo Clinic, published in Menopause,9 reinforces the association between hysterectomy and long-term cardiovascular risk. Unlike earlier research that examined the combined removal of the uterus and ovaries, this study focused specifically on women who retained their ovaries. Despite ovarian conservation, the findings showed that hysterectomy alone was still linked to an increased risk of cardiovascular and metabolic disease over time.

• Hysterectomy without oophorectomy still led to increased health risks — The study followed more than 2,094 women in Minnesota who had hysterectomies for benign conditions between 1980 and 2002. According to a Mayo Clinic news release:10

“They found that women undergoing hysterectomy with ovarian conservation were more likely to develop hyperlipidemia, hypertension, obesity, cardiac arrhythmias and coronary artery disease.

Most striking, researchers found that women who underwent hysterectomy with ovarian conservation at or before age 35 had an increased risk of congestive heart failure (4.6-fold increase) and coronary artery disease (2.5-fold increase).”

Dr. Shannon K. Laughlin-Tommaso, the study’s lead author, also added that women between the ages 36 and 50 who had a hysterectomy with their ovaries preserved showed a 1.3-fold increased risk of coronary artery disease, which is an estimated 6% increase in absolute risk.

• The divergence in cardiovascular health didn’t emerge immediately — Instead, differences became clear 20 to 25 years post-surgery, which is around the time most women would naturally reach menopause. This suggests that hysterectomy may set off a slow-moving shift in the body’s regulatory systems, altering the trajectory of aging and disease.

• Ovarian preservation didn’t prevent hormonal disruption — According to Dr. Laughlin-Tommaso, “One theory is that the loss of collateral blood flow to the ovaries caused by a hysterectomy results in decreased ovarian reserve and its sequelae. Or the uterus itself could have a direct, unknown effect on the ovaries.”

• Late-onset effects underscore the need for long-term perspective — Because CVD often develops gradually, the study’s long follow-up period was essential in capturing risk that shorter studies may have missed. Its findings highlight how surgical decisions made in one’s 30s or 40s have ripple effects decades later, altering how and when age-related diseases emerge.

While the authors of this study eventually recommended hormonal treatment to be offered or considered for women who need to undergo a hysterectomy, more recent studies show this strategy doesn’t mitigate the effects.

If you’ve read my previous articles on estrogen, you know I also don’t fully agree that deficiency is the central driver of these outcomes. As I’ll explain below, I believe the more relevant issue lies in how endocrine signaling becomes dysregulated, not depleted, after the cessation of menstruation.

The Hidden Role of Estrogen Imbalance After Hysterectomy

Medical guidelines have long treated estrogen loss as the central concern following natural menopause or surgeries that affect reproductive hormone regulation. This assumption has shaped hormone therapy guidelines for decades and still influences treatment decisions today. But growing evidence shows that the real problem isn’t just how much estrogen is lost — it’s the imbalance that occurs when hormones like progesterone and androgens decline even more.

• In women who have undergone hysterectomy, hormonal imbalance often begins with disrupted ovulation — Even when the ovaries are left intact, removing the uterus can alter ovarian blood flow and hormonal signaling, leading to less consistent ovulation or earlier ovarian decline. Since progesterone is produced only after ovulation, its levels fall first.11 This creates a state of estrogen dominance as progesterone wanes.

• Unopposed estrogen disrupts tissue function and energy metabolism — Estrogen plays essential roles in the body, but without progesterone to moderate its effects, it alters cell behavior. It raises intracellular calcium, impairs mitochondria, and increases receptor sensitivity, which promotes oxidative stress, reduces metabolic flexibility, and strains cardiovascular function.

• Hormone ratios are key to understanding risk — A 2024 study in The Journal of Clinical Endocrinology & Metabolism found that women using estrogen-based hormone replacement therapy (HRT) had:12

◦Fourfold to sevenfold higher concentrations of estrone and estradiol in both subcutaneous and visceral fat compared to non-users.

◦About 30% lower testosterone levels in visceral fat, despite similar total serum testosterone across groups.

◦Lower levels of free (bioavailable) testosterone in blood compared to women not on HRT.

◦Estrogen-to-androgen ratios that were nine to 12 times higher in subcutaneous fat and four to six times higher in visceral fat.

• Fat tissue reveals a hidden layer of estrogen dominance — These findings suggest that estrogen-based HRT doesn’t just raise estrogen levels overall but also creates a strong estrogen-dominant environment specifically within fat tissue. This shift is especially pronounced in both subcutaneous and visceral fat and isn’t always visible through standard blood tests.

That matters because fat tissue plays an active role in regulating inflammation, insulin sensitivity, and blood vessel function. When estrogen overwhelms androgens locally, it alters how fat behaves in ways that affect metabolism and cardiovascular health. In other words, hormone balance inside fat, not just in blood, could be a key factor in understanding the long-term risks and benefits of HRT.

•Estrogen dominance occurs even without hormone therapy — Georgi Dinkov, a respected expert in metabolic health, provided commentary on the Journal of Clinical Endocrinology & Metabolism study. He noted that your progesterone-to-estrogen ratio should fall between 200 and 500 for optimal hormonal balance. Anything below 100 is considered estrogen-dominant.

Yet in the non-HRT group, Dinkov calculated strikingly low ratios — 16 in blood serum, 20 in subcutaneous fat, and 38 in visceral fat, which are all well within the range of estrogen dominance. He points out that if these numbers were found in premenopausal women, they would clearly indicate endocrine imbalance and warrant clinical intervention.13

These suggest that hormonal imbalance after hysterectomy or menopause may already be present before any treatment begins. Adding more estrogen through HRT may not restore balance, but instead deepen the mismatch. For women who have undergone hysterectomy, particularly at younger ages, this may help explain why estrogen therapy doesn’t fully protect against CVD and might even reinforce the underlying physiological stress.

For a deeper look at how hormonal imbalances linked to the cessation of menstruation impact overall health, see the article “Menopause and the Influence of Estrogen Dominance.”

Taking Control of Your Estrogen Balance Post-Hysterectomy

Managing hormonal health after hysterectomy, especially when the procedure occurs before natural menopause, involves more than replacing hormones that are assumed to be lost. What matters more is how the endocrine system recalibrates in the absence of uterine-ovarian signaling and menstrual cycling.

The good news is that you have meaningful control over this hormonal landscape. Many of the most impactful changes come from day-to-day decisions, not prescriptions. The steps below support hormone balance naturally and help reduce the effects of unopposed estrogen.

1. Know your prolactin level — Many people assume they’re low in estrogen based on blood tests, when in reality, estrogen levels can be high within tissues and organs. That’s because serum measurements don’t reflect how much estrogen is stored or active at the tissue level. Estrogen may appear low in plasma but still be elevated in fat, liver, or other sites. Prolactin serves as a more reliable marker of estrogen activity.

Estrogen stimulates the pituitary gland to release prolactin, so elevated prolactin levels often indicate heightened estrogen receptor activation, whether from internal hormone production or external exposure to endocrine-disrupting chemicals (EDCs) found in plastics, cosmetics, and other pollutants. This becomes especially meaningful when paired with low thyroid function, making prolactin a valuable signal of broader hormonal imbalance.

2. Eliminate vegetable oils in your diet — Seed oils are high in linoleic acid (LA) and other polyunsaturated fatty acids (PUFAs), which mimic estrogen and disrupt mitochondrial function. These oils are prevalent in processed foods and restaurant meals. Aim to keep your LA intake below 5 grams per day — 2 grams or less is even better.

To monitor your intake, use an online nutrition tracker like my upcoming Health Coach app, which launches in early July. It features Seed Oil Sleuths™, a built-in tool that scans restaurant menus and grocery items, calculates your daily seed oil exposure to the nearest tenth of a gram, and helps you stay on track effortlessly. Scan the QR code below to join the early-access list and be first in line for smarter, cleaner eating.

download mercola health coach app

3. Become a conscious consumer of everyday products — Nearly 1,000 everyday items are laced with estrogen-mimicking compounds, including xenoestrogens. These endocrine disruptors are found in microplastics, personal care products, and common household cleaners.

To lower your exposure, opt for natural or organic personal care items and check labels for ingredients like parabens and phthalates. Replace conventional cleaners with simple, nontoxic options such as vinegar, baking soda, and essential oils.

Importantly, reduce your reliance on plastic, especially for food and beverages. Choose glass or stainless steel, and do not heat food in plastic containers; heat accelerates chemical leaching. Filter your tap water to remove microplastics. If you use bottled water, go for glass. For hard tap water, boiling it for five minutes significantly cuts down microplastic levels.

4. Reconsider estrogen-based therapies and contraceptives — Take a closer look at your use of estrogen-containing HRT or birth control pills, as they contribute to estrogen dominance. Consider alternatives that support your body’s natural hormonal balance. Even bioidentical estrogen, despite being labeled “natural,” still adds to your overall estrogen load.

5. Consider natural progesterone to counter estrogen — For those reaching perimenopause and menopause, whether naturally or due to hysterectomy, natural progesterone is a particularly helpful consideration. Progesterone acts as a natural antagonist to estrogen, helping to balance its effects. Given the tendency toward estrogen dominance, incorporating natural progesterone helps restore a more balanced hormonal ratio.

For more tips on supporting hormonal balance, check out “Unlocking the Secrets of Hormone Health and Vitality.”

Frequently Asked Questions (FAQs) About Early Hysterectomy

Q: Does having a hysterectomy increase the risk of heart disease?

A: Yes. Multiple long-term studies, such as the research published in Obstetrics & Gynecology, show a clear link between hysterectomy, especially when performed before age 50, and increased cardiovascular disease (CVD) risk. The risk is even higher when the ovaries are also removed.

Q: Does hysterectomy cause early menopause?

A: If the ovaries are removed, menopause begins immediately. But even with ovarian conservation, many women experience earlier ovarian decline after hysterectomy due to disrupted blood flow or hormonal signaling. This can lead to symptoms and risks similar to premature menopause.

Q: Does estrogen therapy prevent heart disease after hysterectomy?

A: Not fully. While estrogen therapy may help reduce menopausal symptoms and some short-term risks, recent studies show it does not completely offset the long-term cardiovascular effects of early hysterectomy.

Q: Why does estrogen dominance matter after hysterectomy?

A: If the ovaries are removed during hysterectomy, estrogen and progesterone levels drop sharply. If the ovaries are preserved, both hormones typically continue to be produced as long as ovulation continues. However, some studies suggest that hysterectomy impairs ovarian blood flow or accelerates ovarian aging, which could eventually reduce hormone output sooner than expected.

In women who stop ovulating, whether due to menopause or surgical effects, progesterone production falls, leaving estrogen unopposed. This unopposed estrogen activity, especially when amplified by estrogen made in fat tissue, may contribute to increased risks of cardiovascular disease, metabolic dysfunction, and estrogen-sensitive conditions. These risks may be higher when hysterectomy is done before natural menopause.

Q: What can I do after a hysterectomy to protect my heart health?

A: Focus on restoring hormonal balance and supporting metabolic health. This includes optimizing endocrine function, reducing estrogen-mimicking exposures, supporting mitochondrial resilience through nutrition, and considering natural progesterone supplementation.

Posted in Cardiovascular, Estrogen, Hormones, Hysterectomy, Ovaries, Stroke | No Comments »

Posted by: | Posted on: June 4, 2025

Could Low Testosterone Be Secretly Driving Your Kidney Stone Risk?


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/06/04/low-testosterone-kidney-stones-risk.aspx

Analysis by Dr. Joseph Mercola     June 04, 2025

low testosterone kidney stones risk

Story at-a-glance

  • Low testosterone levels below 3.33 ng/mL increase kidney stone risk by 65%, regardless of other health factors like age, weight, or blood pressure
  • Men aged 34 to 44 years old with low testosterone face a 29% higher risk of developing their first kidney stone compared to those with normal levels
  • Maintaining testosterone above 360 ng/dL significantly reduces kidney stone risk, with protective benefits most pronounced in men over 40 years old
  • Testosterone influences kidney stone formation possibly by affecting glycolate oxidase production, which catalyzes metabolites involved in stone development
  • Natural ways to boost testosterone include reducing exposure to endocrine-disrupting chemicals, KAATSU training, optimizing diet, sunlight exposure, and balancing hormones with progesterone

Kidney stones form when substances like calcium oxalate, struvite, and uric acid crystallize in your urinary tract,1 often resulting from hormonal imbalances or metabolic disturbances.

Left untreated, kidney stones not only cause severe discomfort, but also trigger urinary tract infections (UTIs) and obstruct urine flow that eventually lead to kidney damage. Now, researchers have identified one significant risk factor linked to their formation — low testosterone levels.

Your Testosterone Levels Predict Kidney Stone Risk

In a study published in the International Journal of Impotence Research (IJIR), researchers examined how low testosterone affects your likelihood of developing kidney stones, especially as you age.2

The team followed 3,234 healthy adult males (primarily middle-aged) participating in health screenings over a 10-year period, specifically from 2010 to 2020. Each of them was tested for total testosterone along with scans to detect kidney stones, allowing researchers to analyze the relationship between the two variables.

• There is a threshold where kidney stone risk is dramatically increased — Findings revealed that once your testosterone levels drop below 3.33 ng/mL (nanograms per milliliter), the risk of kidney stones spikes by approximately 65% compared to men whose hormone levels remain within a normal range. Furthermore, this was regardless of age, body weight, cholesterol levels, or blood pressure.

This means that even if you’re otherwise healthy and physically fit, having low testosterone is already enough to put you at risk for kidney stones. As noted in the study, “low serum testosterone levels (<3.33 ng/mL) were significantly and independently related to kidney stones in men.”

• Other common factors ceased to be important — Low testosterone alone is uniquely capable of influencing kidney stone formation compared to other typical health biomarkers, such as blood pressure or cholesterol levels.

• Age impacts risk more than others — The strongest increase in kidney stone risk occurred among participants who exhibited the lowest testosterone levels coupled with older age. Specifically, the study found a pronounced jump among men over 50 who were simultaneously struggling with severely low testosterone.

The takeaway here is that older men, already naturally prone to hormonal decline, will benefit greatly by managing their testosterone to prevent kidney stone issues from complicating their health down the road.

The Link Between Age and Testosterone-Related Kidney Stones

In an earlier study, also published in IJIR, researchers explored how age influences the relationship between testosterone levels and kidney stone formation. They tested whether the risk of developing kidney stones associated with low testosterone changes across different age groups in men not using testosterone replacement therapy (TRT).3

The researchers combed through electronic health records and eventually selected 263,557 men across multiple health care institutions in the United States. All participants had documented testosterone levels below 300 ng/dL (nanograms per deciliter) and had never undergone TRT. This allowed the team to analyze the natural relationship between untreated low testosterone and kidney stone risk across various age groups.

• The impact of age — This factor (alongside low testosterone) dramatically affects your kidney stone risk. While young men between 18 and 24 years old with low testosterone showed virtually no increased risk, it climbed steadily with age.

Meanwhile, men aged 34 to 44 years old experienced the most significant spike, with a 29% greater likelihood of developing their first kidney stone compared to men with normal testosterone levels in this same group.

• Testosterone declines as you age — In relation to the point above, the study pinpointed how risk varied across different age groups. Younger adults, surprisingly, did not seem immediately vulnerable, which indicates hormonal influences likely require prolonged interaction with other factors to trigger kidney stone formation.

As you approach middle age, however, the body’s declining hormone levels begin to amplify the vulnerabilities.

• The risk plateaus past a certain age — Another notable discovery was how the danger for kidney stones declined again as men reached older ages. Although still elevated, the increased likelihood diminished somewhat among men over 55 years old.

Researchers theorize that this action occurs because older men often have other competing health factors or lifestyle changes that overshadow testosterone’s direct impact, making age-specific awareness particularly valuable if you’re currently navigating your mid-30s to early 50s.

• How kidney stones form isn’t still known — According to the authors, there’s no solid research explaining the formation of kidney stones. However, they are certain that men are “two times more likely than women to develop a kidney stone.”4

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The Testosterone Threshold Leading to Kidney Stones

In a study published in Frontiers in Endocrinology, researchers investigated the range wherein testosterone levels influence kidney stone risks for men. They used a nationwide dataset database involving 6,633 adult males to define the range associated with the lowest likelihood of kidney stone formation.5

The researchers focused exclusively on adult men without preexisting hormonal therapies or prior kidney stones. From there, the analysis revealed a clear number — maintaining testosterone levels above approximately 360 to 422 ng/dL sharply reduces kidney stone risk. Conversely, dropping below this range will be bad for your health.

• The link between testosterone and kidney stones is clear — The authors divided testosterone measurements into four quartiles, effectively categorizing men into groups (lowest to highest hormone levels). Men with testosterone levels above 360 ng/dL — those in the highest quartile — experienced a significantly lower likelihood of developing kidney stones.

In contrast, men in the lowest testosterone group faced a nearly 47% increased risk compared to those whose levels exceeded the mentioned cutoff point.

• The protective benefits of higher testosterone are not evenly spread — Younger men between 20 and 40 years old did not see significant changes in kidney stone risk related to their testosterone levels.

Instead, the protection became most pronounced in men over the age of 40. Within this group, men whose testosterone remained above the 360 ng/dL threshold enjoyed the greatest advantage, highlighting that managing testosterone effectively in middle age significantly reduces your long-term kidney health risks.

• Testosterone’s effects on other common factors — The findings emphasize that while obesity and poor diet independently increase your risk for kidney stones, having low testosterone compounds these problems considerably. Other factors that interact with low testosterone include vascular disease, Type 2 diabetes, and osteoporosis.

Maintaining optimal testosterone levels supports your body’s metabolic health, making it easier to regulate body weight, which, as mentioned earlier, is a risk factor for stone prevention. To add, men with healthy testosterone levels typically have fewer metabolic disturbances, translating into fewer kidney-related complications down the road.

• A theory on how stones form — In previously published literature cited by the researchers,6,7 they noted that testosterone influences the production of glycolate oxidase, a liver enzyme that catalyzes “glycolate to glyoxylate and glyoxylate to oxalate, a key metabolite in kidney stone formation.”8 However, this is just an educated inference:

“As far as we know, the rat ethylene glycol model of urolithiasis relies on artificial mechanisms that are not comparable with the pathophysiology of naturally occurring stone disease in humans … However, in natural human stone formation, no evidence exists to show that stones form secondary to oxalate-induced renal injury and calcium oxalate crystals are deposited in the renal interstitium.”9

Natural Ways to Raise Your Testosterone Levels

After examining the research, one finding is clear — your testosterone levels influence your risk for developing kidney stones. Considering this, it’s important to be aware of the signs of low testosterone, such as fatigue, reduced libido, loss of muscle mass, and mood swings.

I recommend that you have your blood tested.10 Now, what’s a healthy range? In a previous article, I mentioned 300 to 1,000 ng/dL as a baseline. Having said that, how do you begin to raise your testosterone? In the video above, I share nine tips you can implement right away. Additional strategies are outlined below:

1. Reduce exposure to endocrine-disrupting chemicals (EDCs) — Your first step is to minimize your exposure to chemicals known to disrupt hormones, which are commonly found in plastics, nonstick cookware, personal care products, and pesticides.

Switch to glass or stainless steel containers instead of plastic, choose organic, sustainably produced food as often as you can, and look for personal care products labeled “paraben-free” and “phthalate-free.”

2. Start KAATSU training for hormonal balance — If you’re unsure where to begin exercising, I recommend KAATSU training. This approach temporarily restricts blood flow with specially designed bands, stimulating muscle growth and testosterone production without over-stressing your joints or muscles.11

3. Consider taking a niacinamide supplement — Also known as nicotinamide, this nutrient is important for optimal mitochondrial function. Moreover, research has shown that increasing intake helps with issues related to declining testosterone levels.12 In light of this, I recommend taking this combination for maximum effect:

  • 50 milligrams (mg) three times a day
  • 5 mg to 10 mg of DHEA orally once a day
  • 50 mg of pregnenolone once a day

4. Prioritize sunlight exposure — Sun exposure does far more than boost vitamin D levels. It directly enhances your cellular energy health, a foundational step in supporting testosterone levels and even overall health. As noted in a study published in Cureus, vitamin D influences calcium balance. Moreover, participants with low vitamin D levels have also been found to have low testosterone levels.13

For optimal results, it’s important you get around one hour of exposure during solar noon (12 noon or 1 p.m.) during daylight savings time. However, there’s one caveat to this recommendation.

If you’ve been eating a diet high in linoleic acid (LA), you’ll need to avoid sunlight during peak hours (usually an hour before and after solar noon) for two to six months while following a low-LA diet. It usually takes two to three years to remove most of the LA in your skin, but there is a way to speed up the process.

5. Add raw, grass fed milk to your diet — I’ve recently discovered that C15:0, a special fat found in raw milk, helps flush out LA than just following a low-LA diet.

Specifically, increasing your C15:0 intake to 2 grams per day allows the keratinocytes in your skin to incorporate this healthy fat instead of LA within four weeks. This means that if you continue with this approach, the total LA should go down by 25% to 30% within three to four months.

When you keep it up for 12 to 18 months, the LA in your adipose tissue will go down by 80%. After doing this, whatever remaining ultraviolet risks on your skin come from direct DNA damage and can’t be fixed by your diet.

6. Incorporate a natural anti-estrogen like progesterone — Testosterone and estrogen must remain balanced to ensure optimal health, especially if you’re a middle-aged man experiencing hormonal shifts. In this case, progesterone is a natural hormone that safely counteracts excessive estrogen buildup. To administer it correctly, read the following sections.

Frequently Asked Questions (FAQs) About Testosterone and Kidney Stones

Q: What causes kidney stones and how are they linked to testosterone?

A: Kidney stones form when substances like calcium oxalate crystallize in the urinary tract. While the exact process is unknown, studies show a strong link between low testosterone levels and an increased risk of developing kidney stones. Specifically, testosterone levels below approximately 360 ng/dL significantly raise the risk.

Q: Does age affect how testosterone influences kidney stone risk?

A: Yes, age greatly impacts the relationship between testosterone and kidney stone risk. Men under 30 years old typically see less immediate risk from low testosterone, while middle-aged men (ages 34 to 55 years old) experience a dramatic increase in kidney stone risk if their testosterone is low. Interestingly, after age 55, the risk plateaus slightly, though it remains elevated.

Q: Can maintaining normal testosterone levels protect against kidney stones?

A: Maintaining testosterone levels at approximately 360 ng/dL can significantly reduce kidney stone risk, particularly for men over 40. Research identifies this as a safe threshold.

Q: How does testosterone interact with other kidney stone risk factors?

A: Low testosterone exacerbates the effects of other conditions like obesity, diabetes, and metabolic syndrome — each already known to increase kidney stone risk. Men experiencing both low testosterone and one of these conditions face a substantially higher risk than those with just one issue alone.

Q: Are there natural methods to boost testosterone and reduce kidney stone risk?

A: Yes. Natural ways to boost testosterone and lower kidney stone risk include reducing exposure to EDCs (found in plastics and pesticides), practicing blood-flow-restriction exercises (KAATSU training), prioritizing safe sunlight exposure, and balancing estrogen levels naturally, such as with progesterone.

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Posted by: | Posted on: April 17, 2025

Which Are the Most Effective Lifestyle Strategies to Combat PCOS?


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/04/03/lifestyle-strategies-to-combat-pcos.aspx

Analysis by Dr. Joseph Mercola     April 03, 2025

lifestyle strategies to combat pcos

STORY AT-A-GLANCE

  • PCOS affects 6% to 20% of reproductive-age women, causing irregular periods, unwanted hair growth and fertility issues, but can be effectively managed through lifestyle changes
  • Diet plays a key role in PCOS management, with low-glycemic, anti-inflammatory and antioxidant-rich foods helping to balance hormones and reduce insulin resistance
  • Regular exercise, including both aerobic activity (60 minutes of walking daily) and strength training (30 to 60 minutes weekly), significantly improves insulin sensitivity and hormone balance
  • Mental health support through counseling, mindfulness and education is essential, as PCOS affects both mind and body, often triggering stress or sadness
  • Environmental toxins, particularly microplastics that act as xenoestrogens, contribute to hormonal imbalance in PCOS patients and should be avoided whenever possible

Have you ever heard of PCOS? It’s short for polycystic ovary syndrome, a common hormonal condition that affects women during their reproductive years. You might notice irregular periods, extra hair growing where you don’t want it or even trouble getting pregnant. If you’re affected, you’re not alone — PCOS impacts 6% to 20% of reproductive-age women worldwide.1

The great news? PCOS can be managed with simple lifestyle changes — like eating better, moving more and handling stress. It’s wise to try these steps first because they boost your overall health and make life feel better as well. Further, these aren’t short-term fixes; they’re ways to help your body thrive. Let’s explore what PCOS is, why lifestyle changes work and tips to improve your diet, exercise and mental well-being if you’re struggling with PCOS.

What Is PCOS?

PCOS is like a hormonal mix-up in your body. Imagine a seesaw that’s off balance — your hormones lean too far one way, often making too many male hormones like testosterone. This throws off your periods, triggers extra hair growth on your face or body, kicks up acne and makes weight stick around. Sometimes, tiny cysts pop up on your ovaries, but they’re not dangerous.

However, PCOS isn’t just a nuisance — it leads to bigger issues. Left untreated, PCOS often results in struggles with blood sugar due to insulin resistance, which makes weight tougher to manage and increases your chances of diabetes and heart trouble later. These are risks to keep an eye on, but you’ve got options to address them.

What causes PCOS? Part of it comes from your family — if your mom or sister has it, you might too. Your habits, like what you eat or how active you are, also play a role. Then there’s inflammation — think of it as your body’s alarm going off too loud, making symptoms worse. The good part? It’s easy to manage these pieces with lifestyle changes.

Why Are Lifestyle Changes Important for PCOS?

Why start with lifestyle changes? Because they’re like fixing the foundation of your house — get that solid, and everything else runs smoother. Lifestyle changes address the root problems of PCOS, like insulin resistance, inflammation and imbalanced hormones.

When you eat better and move more, you help your body handle blood sugar better. That’s key because insulin resistance — a condition where your body’s cells don’t respond properly to insulin — is a big player in PCOS. These changes also calm inflammation and nudge your hormones back into balance naturally.

What’s in it for you? You could see more regular periods, feel happier, find weight easier to manage and lower your odds of diabetes or heart issues. It’s like giving your body a tune-up so it runs like a champ. Best of all, you’re in charge of making it happen.

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How Does Diet Help Manage PCOS?

Your diet is a superstar when it comes to PCOS — it’s like fuel for your car, and the right kind keeps you humming along. But with so many choices, which diets work best? A systematic review published in Nutrients revealed several options to try.2 Remember, when it comes to diet, there’s no one-size-fits-all solution — always listen to your body.

• Low glycemic index (GI) diet

◦ What it is — Foods that give you energy slowly — like oats, lentils or berries.

◦ Why it helps — They keep your blood sugar steady, easing the pressure on insulin.

◦ Important caveat — The impact of fiber on gut health and overall health isn’t straightforward, particularly if your gut bacteria are out of balance, a condition called dysbiosis. If your gut health is suboptimal, complex carbohydrates, like fiber and many low-GI foods, feed harmful bacteria that multiply and eventually die off, releasing a highly virulent endotoxin called lipopolysaccharide (LPS).

In addition to causing digestive issues, when LPS enters your bloodstream through a compromised gut barrier, it leads to a severe condition known as endotoxemia, which often progresses to septic shock — a state of systemic inflammation that’s sometimes fatal. If you have dysbiosis, avoid fiber until your gut is healed.

• Ketogenic diet

◦ What it is — Low carbs, high fats — like red meats and eggs, but skip the bread.

◦ Why it helps — It switches your body to burn fat, helping with weight and hormones.

◦ Important caveat — For several years, I recommended the ketogenic diet as a way to optimize your metabolic and mitochondrial health. But since I discovered the work of the late Ray Peat, Ph.D., my stance on the ketogenic diet has drastically changed. It turns out, going low-carb can be detrimental for your health. While a ketogenic diet is beneficial in some short-term cases, it’s not an optimal long-term strategy for most people.

• Anti-inflammatory diet

◦ What it is — Foods that quiet your body’s alarm—like salmon or spinach.

◦ Why it helps — PCOS loves inflammation, so this soothes it, like calming a cranky engine.

◦ Try these — In addition to consuming anti-inflammatory foods like berries and mushrooms, avoid inflammatory choices like processed foods, which contain seed oils rich in linoleic acid — a mitochondrial poison.

• Antioxidant-rich diet

◦ What it is — Foods that fight oxidative stress, which occurs when there’s an imbalance between free radicals and antioxidants in your body.

◦ Why it helps — They protect your cells from the oxidative stress and inflammation that drives PCOS.

◦ Try These — Berries, dark chocolate or a cup of green tea.

• Microbiome-rich diet

◦ What it is — Gut-friendly foods like fermented vegetables, kefir, fruits and fiber.

◦ Why it helps — A happy gut means better overall health — like tending a garden in your belly.

◦ Try These — Most adults need between 200 and 350 grams of healthy carbohydrates daily for energy, and these carbs are also the foundation for a healthy gut. For those without dysbiosis, focus on getting your carbs from real, whole foods, but ease into a high-fiber diet gradually.

Begin with simple, gentler carbohydrate sources like fruit and white rice. Once your gut is healthy, consider introducing beneficial bacteria to further support gut health, like a timed-release Akkermansia supplement.

How Does Exercise Help with PCOS?

Exercise is about far more than dropping pounds — it’s a secret weapon to help your body feel better with PCOS. Think of it as a reset button you can hit anytime. Here’s why it’s so beneficial:

• Blood sugar support — It helps your muscles use sugar better, cutting insulin resistance.

• Weight control — Moving more helps lighten your load, easing PCOS symptoms.

• Hormone balance — Exercise nudges your hormones into line, helping to balance them out and maybe even making periods regular.

• Heart health — PCOS increases heart risks, but exercise keeps yours strong.

Types of Exercise You’ll Love

• Aerobic — Get your heart going with walking, cycling or swimming. While even short walks are beneficial, aiming for about an hour each day is a powerful goal for safeguarding your health. This doesn’t need to be an hour all at once. Try breaking it up into shorter segments throughout the day — perhaps two 30-minute walks or three 20-minute walks. If you’re new to exercise, start gradually with short walks before working your way up to the full 60 minutes.

• Strength training — Lifting weights or doing resistance exercises isn’t just about building bigger muscles; it’s fundamentally about improving the quality of your muscles. Aim for 30 to 60 minutes of strength training per week, targeting all major muscle groups.

How Does Mental Health Support Help with PCOS?

PCOS impacts both mind and body, sometimes triggering stress or sadness. That’s why supporting your mental health matters. These tips may help you feel better:

• Counseling — Chatting with a therapist is like having a guide when you’re lost—it sorts out your feelings.

• Mindfulness — Slow breathing and meditation calm your mind and help pause the chaos.

• Education — Learning about PCOS puts you in control so you’re able to take proactive steps to improve your health.

Why Environmental Toxins Play a Key Role in PCOS

PCOS causes androgens such as testosterone to rise, causing hormonal imbalance. However, many patients with PCOS also have high levels of estrogen.3 And what is a major contributor to elevated estrogen levels? Microplastics.

• Avoid microplastics and other xenoestrogens — Plastics are xenoestrogens that mimic the effects of estrogen in your body, stimulating your estrogen receptors. Phthalates, for instance, have estrogenic properties, and some endocrine-disrupting chemicals are also considered estrogenic carcinogens.

• Consider natural progesterone — To help restore hormonal balance, consider taking natural progesterone. As noted in a 2020 study, “Cyclic progesterone for PCOS lowers androgens and restores estradiol-progesterone balance.”4

Putting It All Together — Diet, Exercise and Mental Health

Managing PCOS is like playing in a band — diet, exercise and mental health all work together to make sweet music. Here’s how they team up:

• Diet — Keeps blood sugar and inflammation in check.

• Exercise — Boosts insulin use, weight control and hormone balance.

• Mental health — Keeps you motivated and stress-free.

PCOS hits everyone differently, so tweak these to fit you — and also make a point to avoid xenoestrogens in the products you use around your home. When you incorporate these healthy lifestyle changes, you’ll likely feel more energy and build a stronger you, one step at a time.

FAQs — Your Top PCOS Questions Answered

Q: What are the best foods for PCOS?

A: Focus on low glycemic index foods like oats and berries to stabilize blood sugar, and incorporate anti-inflammatory options like fruits. Be sure to avoid inflammatory processed foods and seed oils. Remember to prioritize whole foods and be mindful of your gut health, especially if you experience dysbiosis.

Q: How much exercise do you need for PCOS?

A: Aim for about an hour walk each day, which can be broken up into shorter segments, like three 20-minute walks. If you’re new to exercise, start gradually with short walks before working your way up to the full 60 minutes. Also incorporate 30 to 60 minutes of strength training per week, targeting all major muscle groups.

Q: Does stress make PCOS worse?

A: Yes, stress exacerbates PCOS symptoms by disrupting hormone balance and increasing inflammation. Incorporate stress-reducing practices like mindfulness, meditation or counseling to manage your mental well-being and alleviate symptoms.

Q: What’s one easy lifestyle change to start with?

A: Begin by making small dietary adjustments, such as swapping processed snacks for whole fruits or vegetables, or start with short 10-minute walks daily. Gradual changes are more sustainable and lead to significant improvements in your overall health.

Q: How do you stay motivated?

A: Set achievable, small goals and track your progress to see your improvements. Educate yourself about PCOS to understand how your lifestyle choices impact your health, and remember that consistent effort leads to positive outcomes.

– Sources and References

Posted in Food, Hormones, Linoleic Acid, PCOS, Toxins, Women | No Comments »

Posted by: | Posted on: March 23, 2025

Unraveling the Mysteries of Thyroid Health


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/23/unraveling-mysteries-thyroid-health.aspx

Analysis by Dr. Joseph Mercola     March 23, 2025

STORY AT-A-GLANCE

  • Thyroid health is intricately linked to iodine intake, genetics and overall metabolic balance, challenging the conventional “empty tank” model of treatment
  • Autoimmune thyroid disease has a unique mechanism distinct from other autoimmune conditions, primarily driven by your body’s reaction to iodine
  • Accurate thyroid testing requires adherence to specific guidelines, including timing, fasting, biotin avoidance, medication timing and consideration of the menstrual cycle
  • Gut health, fatty liver and other hormonal imbalances, such as estrogen dominance, are closely intertwined with thyroid function
  • A holistic approach, including dietary adjustments, lifestyle changes and careful consideration before relying on hormone therapies, is necessary for optimizing thyroid health

Dr. Alan Christianson is a leading expert in the field of thyroid disorders, and his insights on this topic are invaluable. In fact, his expertise is so insightful that I’ve invited him to be the lead consultant for our upcoming health coaching program. This program will offer comprehensive protocols and practical steps for various health concerns, with a strong emphasis on thyroid health. I want to ensure the information we provide is top-notch, so we’re taking our time to get it just right.

In my previous interview with Christianson, we explored information about excess iodine and thyroid health. These principles are fundamental and will remain relevant for years to come. Before speaking with him, I felt lost when it came to understanding thyroid issues. I knew the conventional approaches, both in conventional and alternative medicine, were missing something important.

They didn’t address the root causes of thyroid problems. It became clear to me that the solutions were much simpler than I had imagined.

I even applied Christianson’s advice to my own health. At the time of our first interview, I was taking a significant dose of thyroid medication, including desiccated thyroid and Cytomel. I was operating under the common misconception that my thyroid issues stemmed from low thyroid hormone production. I was relying on outdated lab tests like thyroid-stimulating hormone (TSH) and basal body temperature.

After understanding the true nature of thyroid autoimmunity, I was able to completely stop all thyroid medications within two weeks. My basal body temperatures are now completely normal 98.4 to 98.8. All my thyroid hormones are normal but my TSH is elevated, which is what you’d expect because my body is now producing its own thyroid hormone and that requires TSH to activate it. It should remain elevated for the next few months.

I’m incredibly grateful for Christianson’s expertise. So, let’s recap some of the key points from our latest discussion. Thyroid problems are incredibly common, and autoimmune thyroid disease is the most prevalent autoimmune condition.

Sadly, thyroid cancers are also on the rise. Conventional and even many natural approaches often assume the problem is simply a lack of thyroid hormone. However, this “empty tank” model doesn’t address the underlying cause. Christianson revealed that thyroid disease is closely linked to an individual’s genetic tolerance to iodine. By managing iodine intake within a safe range, many people actually reverse their thyroid issues.

The Unique Nature of Thyroid Autoimmunity

One of the biggest misconceptions I had before interviewing Christianson was that all autoimmune diseases have the same origin. This is simply not true.

• Thyroid autoimmunity is driven by a different mechanism — While many autoimmune conditions, like rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease, are often linked to a leaky gut, thyroid autoimmunity has a different mechanism. In these other conditions, proteins leak through your damaged gut lining, triggering an immune response.

• The key difference lies in your body’s interaction with iodine — We need iodine for proper thyroid function, but our bodies are adapted to different levels of intake based on our ancestry. People with coastal ancestry generally tolerate higher amounts of iodine, while those with inland ancestry thrive on lower levels. Many people today, even those with inland ancestry, consume too much iodine.

This excess iodine matches the thyroid globulin and distorts the molecule to something your body is not typically expecting. This new protein structure then creates antibodies against it, causing your immune system to mistakenly attack the thyroid tissue.

• The good news is that this process requires an ongoing trigger — By reducing excessive iodine intake, you break this cycle. Your immune system then recognizes that the thyroid is not the enemy, and the autoimmune process often reverses. This reversal often happens surprisingly quickly, within a few months, unlike many other autoimmune conditions that take years to improve. In my own case, I saw significant improvement very rapidly.

While antibody levels are an indicator of thyroid autoimmunity and useful for screening, they don’t always tell the whole story. Some people with autoimmune thyroid disease never have measurable antibodies, while others with mildly elevated antibodies have no thyroid problems at all. Therefore, focusing solely on antibody levels isn’t always the most accurate approach.

The Thyroid-Gut Connection and Other Autoimmune Links

A fascinating connection exists between thyroid disease and certain gut issues. A condition known as thyrogastric syndrome, also called atrophic gastritis or autoimmune gastritis, is found in a significant percentage of people with autoimmune thyroid disease.

• It wreaks havoc on your stomach cells — This condition involves your immune system attacking your stomach’s parietal cells, which leads to poor absorption of important nutrients like iron, B12 and zinc.

• There’s a genetic link to autoimmunity — While this connection isn’t directly related to iodine intake, it suggests a broader genetic predisposition to autoimmunity. It seems that some genes are more specific to thyroid autoimmunity, while others are associated with a general increased risk of various autoimmune conditions. This could explain why people with thyroid disease are more likely to experience other autoimmune problems as well.

• Another common co-occurrence is fatty liver — This is now often referred to as metabolic dysfunction-associated fatty liver disease (MAFLD). Thyroid hormones play a role in regulating liver function, metabolism, body weight, and blood sugar. Therefore, hypothyroidism significantly contributes to the development of fatty liver.

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Understanding Fatty Liver and Metabolic Fuel

My understanding of fatty liver has evolved over time. I previously believed it was primarily caused by an excess of omega-6 fats like linoleic acid (LA). While these fats certainly play a role, Christianson offered a more nuanced explanation.

• Fatty liver is fundamentally a problem of fuel balance within your body — According to Christianson, various fuel molecules, including carbohydrates, fats (like LA), and even alcohol, are processed into acetyl-CoA. When your body exceeds its capacity to use these fuel molecules, it shifts into storage mode.

• Where the body stores this excess fuel varies from person to person — Some people store it primarily as subcutaneous fat, while others accumulate it in their liver. The liver has two main storage compartments: triglycerides and glycogen.

A healthy balance between these two is essential for proper liver function. In fatty liver, the proportion of triglycerides becomes excessively high, creating a vicious cycle that makes it difficult for the liver to reverse the process.

• This explanation helps to understand why alcohol also contributes to fatty liver — Alcohol, like excess fats and carbohydrates, is ultimately converted into acetyl-CoA. Therefore, both excessive consumption of certain fats and alcohol overload your liver’s capacity to process fuel, leading to fat accumulation. This also explains why some people are more susceptible to fatty liver than others.

The Role of Gut Bacteria and Short-Chain Fatty Acids

Our conversation also touched on the crucial role of gut bacteria and short-chain fatty acids, particularly butyrate. Butyrate is often touted as the primary fuel source for colonocytes, the cells lining your colon. However, recent research has revealed a more complex picture.

• Butyrate only makes up about 20% of the short-chain fatty acids produced by gut bacteria — The majority, around 60%, is acetate, a precursor to acetyl-CoA. Propionate makes up the remaining 20%. This raises the question of whether the focus on butyrate has been misplaced. It’s possible that the initial research on short-chain fatty acids created a bias toward butyrate, overlooking the important roles of acetate and propionate.

• Clinically, butyrate is often administered in ways that are ineffective — Oral butyrate is poorly absorbed, and while rectal administration is more effective locally, it doesn’t reach the entire colon.

• A novel, time-release delivery system that effectively delivers nutrients — I’ve developed a novel time-release delivery system that effectively delivers substances, including beneficial bacteria and short-chain fatty acids, directly to the colon. This technology allows us to bypass the stomach’s harsh acidic environment and the small intestine, ensuring targeted delivery to the colon where these substances have the greatest impact.

This new technology opens the door for new research into the optimal ratios of short-chain fatty acids. I plan to explore different combinations, including a formulation with the natural ratio of 60% acetate, 20% propionate and 20% butyrate, to see which approach is most effective.

The Thyroid-Estrogen Connection and the Importance of Prolactin

We also discussed the intricate relationship between thyroid hormones and estrogen. I’ve long believed that testing estrogen levels in the blood is misleading, as estrogen is primarily stored in tissues, not your bloodstream. This leads to inaccurate information and harmful treatment decisions, especially for post-menopausal women.

• Women are incorrectly treated for low estrogen — Christianson notes that women are often treated for low estrogen based on serum levels, even if they are not experiencing symptoms. This approach, based on flawed data, is unlikely to produce positive outcomes. The problem is often not low estrogen, but rather estrogen dominance, which is indicated by elevated prolactin levels.

• Taking exogenous thyroid hormones actually raises prolactin levels — Christianson says that this is due to a feedback loop between the hypothalamus, pituitary gland and thyroid. The same signal that tells your pituitary to produce thyroid hormone also stimulates prolactin production.

This explains why my own prolactin levels increased when I was taking thyroid medication. This information highlights the complexity of hormonal interactions within your body.

• Factors that influence prolactin levels — This led to a discussion of how various factors influence prolactin levels, including hormone replacement therapy, oral contraceptives, xenoestrogens and reactions to thyroid medications.

This highlights the importance of considering the context when interpreting prolactin results. My own experience with progesterone lowering my prolactin levels suggests a clear estrogen connection. The good news is that prolactin testing is relatively inexpensive and accessible, making it a valuable tool for monitoring hormonal balance.

• Further discussions on thyroid health and its implications on metabolic health — As our conversation continued, we further discussed the complexities of thyroid health, the connection between thyroid and other hormones and broader implications for metabolic health.

We also cover information about accurate thyroid testing. As Christianson explained, your body has intricate mechanisms for regulating hormone responses. It adjusts the number and activity of hormone receptors to maintain balance.

However, when you introduce external hormones, you disrupt these finely tuned systems. This is where the wisdom of nature comes into play. When do we support the body’s natural processes, and when do we intervene?

In cases of complete gland removal, like thyroidectomy, intervention is necessary. However, many people have abnormal lab results without a true inability to compensate. It’s important to distinguish between compensation and true dysfunction.

The Five Golden Rules for Accurate Thyroid Testing

Christianson shared five essential rules for accurate thyroid lab testing. These rules are key for obtaining consistent and reliable results but are often overlooked, leading to inconsistent and confusing lab results. Implementing these guidelines significantly improves the accuracy and reliability of thyroid testing.

1. Time of day — Thyroid hormone levels fluctuate throughout the day. The most consistent results are obtained between 6:00 a.m. and 9:00 a.m. Blood spot testing makes it easier to adhere to this timing.

2. Fasting — Fasting status significantly impacts thyroid hormone levels. It’s important to fast before testing.

3. Biotin — Supplemental biotin interfere with lab analyses. It’s recommended to avoid biotin supplements for three days before testing. Surprisingly, this effect is primarily seen with supplemental, not dietary, biotin.

4. Thyroid medications — If you take thyroid medication, take your lab tests before taking your medication that day. Testing shortly after taking medication will produce inaccurate results, especially for T3 and T4 levels.

5. Menstrual cycle — For menstruating women, thyroid hormone levels vary throughout the cycle. The most consistent results are obtained during days one to nine and 20 to 28 of the cycle. Testing during days 10 to 19 produces inconsistent results.

Rethinking Thyroid Screening and the Value of Clinical History

Our discussion then turned to the value of conventional thyroid testing, specifically TSH. I expressed my evolving view that TSH is not an effective screening tool. Christianson agreed, emphasizing the importance of considering treatment options.

• Synthetic hormones are not the only solution — In conventional medicine, the primary treatment for thyroid issues is synthetic thyroid medication. However, with the powerful influence of diet and lifestyle, other approaches are available.

• The importance of antibody testing — Christianson emphasized the value of antibody testing as a screening tool, as it’s more predictive of symptoms than TSH. While some individuals with overt hypothyroidism have negative antibodies, antibody testing still provides valuable information. It’s important to remember that normal antibody levels do not necessarily rule out thyroid disease.

This perspective aligns with the approach of clinicians like Broda Barnes, who effectively identified thyroid issues based on clinical history and symptoms, even before the advent of modern thyroid testing. It’s important to remember that while thyroid hormone levels are important, the correlation between those levels and symptoms is much looser than most people realize. In fact, many people with significantly abnormal thyroid hormone levels are surprisingly asymptomatic.

Dietary Considerations for Thyroid Health

We also discussed the importance of diet in thyroid health. I mentioned my red, green and yellow food system from my book, “Your Guide to Cellular Health,” and how it differs from Christianson’s approach in “The Thyroid Reset Diet.” While my system focuses on general metabolic health, Christianson’s is specifically designed for individuals with autoimmune thyroid disease.

• Nuts are not a health food — I expressed concern about some of the “green” foods in Christianson’s diet, such as seasoned nuts. While nuts can be healthy, they’re high in LA and are best consumed in moderation, especially for those with high levels of stored linoleic acid. I also noted that my own food system is not suitable for thyroid health due to the inclusion of high-iodine foods.

Christianson explained that his dietary recommendations are not intended as a universal diet for everyone but rather as a specific tool for a specific situation — autoimmune thyroid disease.

• Modern practices contaminate healthy food sources — He also acknowledged the contamination of otherwise healthy foods, such as raw milk, with iodine due to modern agricultural practices.

The dairy industry commonly uses iodine-based disinfectants to clean teats and equipment. Although a hot water rinse helps mitigate iodine residues, the pervasive use of iodine teat dips introduces an additional, often unnoticed source of iodine into dairy products.

Diabetes and Metabolic Health

We also discussed diabetes, another major endocrine issue. Christianson described diabetes as a problem of fuel partitioning, where excess fuel accumulates in the bloodstream. He cited research showing that even small amounts of fat accumulation in the pancreas significantly impacts diabetes development.

• Glucose as your body’s preferred fuel source — I shared my understanding, influenced by the work of Ray Peat, that glucose is the preferred fuel for most cells, although some cells, like colonocytes and heart cells, primarily use fatty acids.

I also emphasized the dangers of overly restrictive low-carb diets, which trigger the release of stress hormones like cortisol. Christianson agreed, explaining that your body requires glucose and will produce it through cortisol-mediated muscle breakdown if dietary intake is insufficient.

• The ideal daily glucose intake — We agreed that 200 to 250 grams is a reasonable range for most individuals. We also discussed the dangers of excessive cortisol production, whether from dietary restriction or emotional stress, and its impact on sleep and overall health.

• The parathyroid gland — This tiny gland, nestled near your thyroid, plays a role in maintaining calcium balance in your bloodstream. Christianson argues that even slightly elevated calcium levels, especially if recurring, warrant investigation, particularly if accompanied by symptoms like fatigue, anxiety, or joint pain.

He emphasizes that conventionally accepted reference ranges for calcium are overly broad. Further, conventional medicine is limited in addressing parathyroid issues. Surgery is typically the only offered solution and there’s a lack of focus on root causes.

• Hormone replacement therapy — Finally, we touched on hormone replacement therapy, with both of us expressing caution regarding long-term use. Christianson emphasized the importance of considering both the benefits and risks of any intervention, particularly when it involves manipulating hormone levels. He stressed the need for strong evidence of net benefit before recommending such interventions.

Prioritizing Outcomes and Minimizing Harm in Thyroid Health

This in-depth discussion with Christianson illuminates the complex web of factors influencing thyroid health. By understanding the unique nature of thyroid autoimmunity, the importance of accurate testing and the interconnectedness of various bodily systems, we move beyond simplistic solutions and embrace a more holistic and effective approach to thyroid care.

This conversation emphasizes the importance of informed decision-making, prioritizing long-term health outcomes and supporting your body’s innate capacity for healing. By focusing on supporting your body’s natural processes and minimizing harm, you achieve true and lasting improvements in health.

Frequently Asked Questions (FAQs) About Thyroid Health

Q: How does iodine intake affect thyroid health?

A: Iodine plays a crucial role in thyroid function, but excessive intake triggers autoimmune thyroid disease, especially in individuals with lower genetic tolerance. Managing iodine within a safe range helps reverse thyroid issues.

Q: What are the key factors for accurate thyroid testing?

A: Accurate thyroid testing requires:

•Testing between 6:00 a.m. and 9:00 a.m.

•Fasting beforehand.

•Avoiding biotin supplements for three days.

•Taking tests before thyroid medication (if applicable).

•Timing tests with the menstrual cycle (days 1 to 9 or 20 to 28).

Q: How is thyroid autoimmunity different from other autoimmune diseases?

A: Unlike other autoimmune conditions linked to leaky gut, thyroid autoimmunity is primarily driven by an immune response to excessive iodine, which alters thyroid proteins and triggers an attack on thyroid tissue. Reducing iodine intake often reverses the condition.

Q: What is the connection between thyroid health and metabolism?

A: Thyroid function is closely linked to gut health, fatty liver, and metabolic balance. Hypothyroidism contributes to fatty liver disease, while excess fuel intake (from fats, carbs, or alcohol) overwhelms the liver’s storage capacity, leading to metabolic dysfunction.

Q: Why is a holistic approach essential for thyroid health?

A: A comprehensive approach, including dietary adjustments, lifestyle changes, and avoiding unnecessary hormone therapy, is key for optimizing thyroid function. Many thyroid conditions can be improved by addressing root causes rather than relying solely on medication.

 

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Posted by: | Posted on: March 2, 2025

Hidden Fat in Muscle Is a Silent Threat to Heart Health


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/03/01/hidden-muscle-fat.aspx

Analysis by Dr. Joseph Mercola     March 01, 2025

hidden muscle fat

STORY AT-A-GLANCE

  • Even with a normal body mass index (BMI), intermuscular fat (IMAT) infiltrates muscles, promoting inflammation and increasing cardiovascular risks like heart failure and heart attacks
  • Research links high IMAT and low muscle density to impaired coronary microcirculation, independent of BMI, significantly raising the risk of major heart-related events
  • A study found that lower skeletal muscle density, signifying more intramuscular fat, is linked to a 24% higher risk of death and 46% higher cardiovascular mortality
  • Research shows that body fat percentage more accurately predicts cardiovascular risk factors than BMI, exposing dangers in “normal weight obesity”
  • Strength training, cutting seed oils, prioritizing gut health and tracking body fat percentage are key strategies to combat hidden muscle fat and protect heart health

Body mass index (BMI) is a value many people keep an eye on, believing it to be a key indicator of their health and weight, yet this metric alone falls short of telling the whole story when it comes to your heart. Even if you have a “normal” BMI, thinking you’re in the clear, a danger could still be present within your body.

Deep within your muscles, unseen and unconsidered by simple weight measurements, resides a type of fat that poses a silent threat to your cardiovascular system. This “hidden” fat, scientifically referred to as intermuscular adipose tissue, or IMAT, quietly infiltrates your muscles and accumulates even if your BMI is in the healthy range. IMAT is not inert; it’s a metabolically active tissue that promotes inflammation and disrupts normal metabolic processes.

This infiltration of fat has a particularly damaging effect on the delicate network of small blood vessels in your heart, increasing the risk of major cardiovascular events like heart failure and myocardial infarction, or heart attack. This dangerous process often occurs without noticeable symptoms in its early stages, making IMAT a health hazard that often progresses undetected.

If elevated levels of IMAT are ignored, the consequences are steep, often culminating in coronary microvascular dysfunction, a serious condition that significantly elevates your likelihood of heart failure, heart attacks and even death. Now, research is bringing these silent dangers into the light, beginning with a pivotal study published in the European Heart Journal that uncovers the intricate link between muscle fat and microvascular issues in the heart.1

Muscle Fat Quantity Impacts Heart Function

Research published in the European Heart Journal revealed a concerning link between the fat content in your muscles and the well-being of your heart.2

This study sought to understand just how skeletal muscle fat, another term for IMAT, influences coronary microvascular function and subsequent cardiovascular health outcomes. The researchers aimed to determine if the quality of your muscles, specifically the amount of fat within them, plays a role in heart issues, independent of overall body weight.

To conduct this analysis, researchers employed advanced cardiac imaging on 669 individuals undergoing evaluations for coronary artery disease.

These patients, who had normal heart function and no major blockages in their arteries, were monitored for a median of six years. The study measured subcutaneous adipose tissue (SAT), skeletal muscle (SM) and IMAT in each participant. A clear and concerning pattern emerged: reduced skeletal muscle mass and elevated IMAT levels were directly associated with a decrease in coronary flow reserve (CFR).

Considering these results, it’s important to understand what CFR signifies: it’s a measure of how well your heart’s small blood vessels, known as microvasculature, are functioning.3 When CFR is diminished, it indicates coronary microvascular dysfunction (CMD), meaning these tiny vessels are not dilating and responding to stress as they should, which is important for delivering oxygen-rich blood to your heart muscle.

“Decreased SM and increased IMAT, but not BMI or SAT, remained independently associated with decreased CFR,” the study authors stated.4 Essentially, this means that the amount of fat nestled within your muscles is a key factor in the health of your heart’s microcirculation, regardless of your overall body weight or the fat just under your skin.

The implications extend further, as the study also established that both reduced CFR and elevated IMAT were independently linked to an increased risk of major adverse cardiovascular events (MACE).5

MACE is a composite endpoint that includes serious heart-related issues such as death, heart attack or heart failure. This highlights that the fat content in your muscle is not merely a bystander but an active contributor to cardiovascular risk, acting independently of what your BMI suggests.

For every single percentage point increase in what they termed “fatty muscle fraction” — the ratio of IMAT to total muscle tissue — individuals faced a 7% increased risk of experiencing major adverse cardiovascular events.6

The study also identified a particularly high-risk group: individuals who presented with both CMD and elevated IMAT. This combination of factors, CMD and fatty muscle, pinpoints a novel cardiometabolic risk profile that stands apart from conventional obesity measures or typical cardiovascular risk factors.

Ultimately, this research emphasizes that the quality of your skeletal muscle, specifically the amount of fat infiltrated within it, is tightly interwoven with the function of your coronary microvasculature and acts as a predictor of cardiovascular health, overshadowing the importance of BMI alone.

Lower Muscle Density Linked to Higher Death Risk in Aging Men

Research published in The Journal of Gerontology further emphasizes the role of muscle composition, this time focusing on how the density of your muscles relates to overall longevity, particularly in older men.7

This research honed in on a specific aspect of intramuscular fat measured by assessing what’s called “skeletal muscle density” and investigated its connection to mortality in a group of 1,063 older men. Muscle density is basically an indicator of how much fat is mixed in with your muscle fibers. Lower density means more fat infiltration within the muscle.

The goal was to see if having more fat within the muscle itself could predict the risk of death from any cause, as well as specifically from cardiovascular diseases. Over an average follow-up period of 7.2 years, the researchers tracked the health outcomes of these men.

They discovered that lower skeletal muscle density was significantly associated with an increased risk of both all-cause mortality — death from any cause — and cardiovascular disease mortality — death specifically from heart-related issues.

In fact, for every standard deviation decrease in skeletal muscle density, the risk of all-cause mortality increased by 24%, and the risk of cardiovascular disease mortality jumped by a significant 46%.

This study shows that as muscle density decreases — signifying more intramuscular fat — the likelihood of dying, especially from heart-related problems, rises considerably in older men. This association remained strong even after the researchers accounted for other factors that could influence mortality, such as overall body fat, fat around the trunk, lifestyle choices, existing health conditions and even frailty.

Interestingly, while intermuscular fat — the type of fat emphasized in the previous study8 — was also measured in this research, it did not show a significant independent association with mortality after these comprehensive adjustments.9

This distinction doesn’t diminish the importance of intermuscular fat, but rather adds another layer to our understanding of how different types of muscle fat impact health in distinct ways. Specifically, for older men, the density of their muscles appears to be a particularly telling sign for their long-term health and survival.10

Another study highlighted a more accessible and perhaps more directly actionable metric: body fat percentage, and how it stacks up against the commonly used BMI in predicting cardiovascular risks.11

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Is Body Fat Percentage a Superior Heart Health Indicator?

Moving beyond muscle-centric measurements, a study featured in the Brazilian Journal of Medical and Biological Research provides a compelling perspective on assessing overall body composition, specifically asking whether BMI or percent body fat (PBF) is more effective at predicting cardiovascular risk.12 To explore this, researchers analyzed data from 3,859 adult Han Chinese participants who underwent routine health examinations.

The study group was divided into four categories based on whether they had normal or abnormal levels of BMI and PBF. This categorization allowed the researchers to directly compare how well each measure, BMI and PBF, correlated with various cardiovascular risk factors, such as high blood pressure, elevated blood glucose and unhealthy lipid levels.

PBF emerged as a significantly better predictor of cardiovascular risk factors compared to BMI. When researchers accounted for factors like age, gender, lifestyle and family history of obesity, they observed that PBF strongly correlated with blood glucose and lipid levels. Conversely, BMI showed a much weaker and, in some cases, non-existent correlation with these same health markers.

This is a powerful statement, suggesting that the proportion of fat in your body is more tightly linked to your cardiovascular risk than your overall weight in relation to height, which is what BMI measures.

Further, individuals with a normal BMI but an abnormal PBF — essentially those who might appear healthy weight-wise but have a high percentage of body fat — exhibited a cardiovascular risk profile similar to those with both high BMI and high PBF. This suggests that relying solely on BMI is misleading, as it underestimates the cardiovascular risks in individuals who are “normal weight obese” — having a healthy weight based on BMI but carrying too much body fat.

In essence, when it comes to predicting your risk of cardiovascular issues, your body fat percentage provides a more reliable and accurate gauge than your BMI. This is particularly important because BMI cannot differentiate between muscle mass and fat mass.13 Someone with a high BMI might be muscular and healthy, while another with a normal BMI could have excess body fat and be at higher risk.

Practical Steps to Take Charge of Your Heart Health

Now that you understand the serious implications of hidden muscle fat for your heart, the good news is that you are not powerless against this silent threat. By making informed lifestyle adjustments, you directly tackle the root causes of increased muscle fat and move toward a healthier heart. Here are four key actions to incorporate into your life, starting today.

1. Reduce your consumption of ultraprocessed foods — Ultraprocessed foods are rich in seed oils, which contain unhealthy fats like linoleic acid (LA). The primary reason why excess LA is harmful to your health is because it disrupts your cellular powerhouses — the mitochondria. Think of mitochondria as tiny energy factories in your cells that produce adenosine triphosphate (ATP), the essential fuel that keeps your cells running and repairing themselves.

Without energy, your cells can’t repair and regenerate. Further, when you consume LA, it undergoes various metabolic processes, leading to the formation of bioactive metabolites like oxidized linoleic acid metabolites (OXLAMs) and arachidonic acid (AA). These metabolites interfere with insulin signaling, a component in maintaining your blood glucose levels.

In addition, when you consume high levels of LA, your body produces more proinflammatory eicosanoids, which trigger chronic low-grade inflammation. By promoting an inflammatory environment, excessive LA consumption not only disrupts your metabolic balance but also accelerates the progression toward chronic diseases and obesity.

I recommend keeping your LA intake below 5 grams a day. To achieve this, eliminate seed oils and even fruit-based oils like olive or avocado from your diet, as these are often mixed with less expensive seed oils. Instead, use ghee, butter or beef tallow. It’s advisable to avoid dining out as well, since most restaurants use seed oils in their cooking, sauces and dressings.

Additionally, limit your consumption of chicken and pork, which are typically high in LA due to their grain-based diets.

2. Embrace strength training — If you aren’t already, make strength training a cornerstone of your exercise routine. Lifting weights or doing resistance exercises isn’t just about building bigger muscles; it’s fundamentally about improving the quality of your muscles.

Consistent strength training helps decrease fat infiltration within your muscles and increases muscle density, the very factors that studies14,15 have linked to better cardiovascular health and longevity. Aim for 30 to 60 minutes of strength training per week, targeting all major muscle groups.

3. Boost your gut health for natural weight management — Sustainable weight loss isn’t about quick fixes, it requires a holistic approach that involves gut health. A balanced gut provides a favorable environment for beneficial bacteria that assist in maintaining a healthy weight for good. For example, beneficial bacteria like Akkermansia are often lacking in those struggling with obesity.16

When Akkermansia is abundant in your gut, it acts almost like “nature’s Ozempic.” Drugs like Ozempic are synthetic versions of glucagon-like peptide-1 (GLP-1), but Akkermansia naturally boosts your body’s GLP-1. This hormone, produced by L cells in your colon, is a key player in regulating your appetite and blood sugar.

As a central coordinator, GLP-1 is intricately involved in directing your body to release insulin, delaying stomach emptying and informing your brain that you’re full. These factors naturally reduce hunger, which is why drug companies have created synthetic GLP-1 in the form of Ozempic and Wegovy.

Akkermansia is essential for a healthy microbiome, however it’s important to eliminate all seed oils from your diet for at least six months before starting an Akkermansia supplementation program.

This ensures you’re able to restore mitochondrial function and maintain a gut environment where Akkermansia can thrive. When selecting Akkermansia supplements, choose those that use advanced, timed-release capsules or microencapsulation technology.

These methods keep the bacteria dormant and protected until they reach your colon, typically within two to four hours after ingestion, ensuring that a higher number of live bacteria survive the journey through your digestive system.

4. Get an accurate measure of your body fat — Instead of relying on BMI, find out your body fat percentage. Body fat calipers and smart scales are two simple and affordable ways to track your body fat percentage. Calipers allow for a hands-on approach by measuring skinfold thickness at key areas of your body, providing a reasonably accurate estimate when used consistently.

They’re ideal for those who prefer a manual method and want to track progress over time. Smart scales, on the other hand, offer a quick and convenient alternative by using bioelectrical impedance analysis (BIA) to estimate body fat. While hydration levels affect their accuracy, they’re useful for getting a general trend of body composition. Combining both methods provides a more reliable picture of your progress.

Other more accurate measurements of obesity include waist-to-hip and waist-to-height ratios. An ideal waist-to-hip ratio is 0.7 for women and 0.8 for men. The ideal waist-to-height ratio for adults falls between 0.40 and 0.49.17

A ratio below 0.40 may suggest being underweight, while a ratio between 0.50 and 0.59 indicates excess weight and an increased risk of metabolic and cardiovascular diseases. A ratio of 0.60 or higher signals obesity and a significantly higher health risk. For children ages 6 to 18, a ratio below 0.46 is considered healthy, while anything above this threshold suggests an increased risk of obesity-related health issues.

Posted in BMI, Cardiovascular, Exercise, Fat, Gut, Heart, Hormones, Linoleic Acid, Muscle, Weight Loss | No Comments »

Posted by: | Posted on: January 14, 2025

Blocking Cortisol Extends Lifespan by Improving Mitochondrial Function


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/01/09/blocking-cortisol.aspx

Analysis by Dr. Joseph Mercola     January 09, 2025

STORY AT-A-GLANCE

  • Research shows blocking cortisol with mifepristone extended fruit fly lifespan by over 100%, performing better than rapamycin by improving mitochondrial function through enhanced mitophagy processes
  • Chronic elevated cortisol leads to muscle degradation, brain tissue damage and inflammation while weakening immune function, ultimately accelerating aging and compromising overall health
  • Low-carb diets may unintentionally raise cortisol as the hormone triggers muscle and tissue breakdown for glucose production when blood sugar drops, suggesting healthy carbohydrates should be reintroduced for optimal health
  • Cortisol acts as a defense mechanism to prevent dangerously low blood glucose levels, but its persistent elevation creates a cycle of food cravings and metabolic issues
  • Natural progesterone effectively blocks cortisol by reducing blood concentrations and regulating adrenal activity, while also enhancing GABA function for stress reduction and better sleep

Have you ever considered how cortisol, often dubbed the “stress hormone,” impacts your aging process? Recent research using fruit flies — Drosophila melanogaster — sheds light on this intriguing connection.1 Scientists explored how blocking cortisol’s effects could extend lifespan.

By focusing on mated female flies, which naturally experience reduced longevity due to reproductive stresses, researchers investigated the benefits of mifepristone, a well-known anti-cortisol drug. Their findings revealed that mifepristone significantly increased the median lifespan of these flies by over 100%.

This dramatic extension suggests that cortisol plays a pivotal role in the aging process, and its inhibition could be a key strategy in promoting longevity. Understanding cortisol’s impact on lifespan not only offers insights into fundamental biological aging mechanisms but also opens avenues for developing interventions that could enhance healthspan in humans.

Cortisol Accelerates Aging

In the study with fruit flies, mifepristone was utilized for its ability to block cortisol by antagonizing the type II glucocorticoid receptor (GR).2 This action is key because cortisol, through the GR, influences various physiological processes that accelerate aging. As noted on Georgi Dinkov’s blog, which is inspired by the work of the late Ray Peat:3

“Yet another confirmation that cortisol, while being life-saving in acute stress situations, can shorten lifespan if chronically elevated. In fact, according to the study … antagonizing the effects of even normal cortisol levels may extend lifespan.

This corroborates Ray’s statement that all the symptoms of aging (and thus every chronic disease) can be reliably reproduced in even youthful organisms by the administration of sufficiently high doses of cortisol.”

Mifepristone is not easily available but is also known as RU-486 or the abortion pill. It terminates pregnancy by blocking progesterone but it also inhibits cortisol’s effects. Mifepristone helps mitigate the negative consequences of stress hormones on the body. Additionally, mifepristone activates PPARγ, a transcription factor involved in regulating metabolism and immune function, further contributing to its antiaging benefits.

This dual action not only enhances lifespan in fruit flies but also suggests therapeutic applications for humans. By targeting cortisol, mifepristone offers a promising approach to managing age-related decline and improving overall health.

Rapamycin, a prescription immunosuppressant drug with autophagy-stimulating properties, is another drug of considerable interest due to its ability to inhibit the mTOR pathway, a critical regulator of cell growth and metabolism.

In the same fruit fly study, rapamycin was tested alongside mifepristone to assess their combined effects on lifespan. While both drugs individually extended the median lifespan of mated female flies — rapamycin by approximately 81% and mifepristone by 114% — their combination did not yield additive benefits.4

Instead, combining these drugs reduced the lifespan extension achieved by either drug alone. This non-additive interaction suggests that mifepristone and rapamycin may operate through the same biological pathway to promote longevity. Dinkov explained:5

“The study compared the effects of cortisol blocking to the effects of the well-known life-extension drug rapamycin, which works by blocking the mTOR protein. In fact, blocking cortisol extended lifespan by 40%+ more, compared to rapamycin and without the known (and very dangerous) side effects of rapamycin (immunosuppression).”

Enhancing Mitochondrial Health Through Mitophagy

A cornerstone of the study’s findings lies in the improvement of mitochondrial function via mitophagy6 — the process by which damaged mitochondria are selectively degraded and recycled. Mitochondria, the powerhouses of the cell, are essential for energy production and overall cellular health.

As we age, mitochondrial dysfunction becomes more prevalent, contributing to various age-related diseases. The researchers employed a mito-QC mitophagy reporter to monitor this process in live flies. Both mifepristone and rapamycin were found to significantly activate mitophagy in the fat-body and midgut tissues of mated female flies.

This activation leads to the removal of dysfunctional mitochondria, thereby enhancing cellular efficiency and longevity. By promoting mitochondrial quality control, these drugs help maintain cellular health, reduce oxidative stress and delay the onset of age-related decline. This means ensuring optimal mitochondrial function could be a key strategy in promoting a longer, healthier life. Dinkov noted:7

“An interesting finding of the study was that the antiaging effects was due to improved mitochondrial function, so this suggests (again) that any benefit or risk from a specific substance is likely ultimately due to its effects on metabolism/mitochondria. And it just so happens that cortisol does suppress mitochondrial function, while simultaneously enhancing both fatty acid synthesis and fatty acid oxidation, as well as lipolysis.”

In addition, the study found that both mifepristone and rapamycin effectively reduced midgut hypertrophy in mated female flies. Midgut hypertrophy, or gut enlargement, is a physiological response to increased reproductive demands that comes at the cost of reduced lifespan. This hypertrophy is associated with inflammation and metabolic stress, which are detrimental to longevity.

By mitigating this enlargement, mifepristone and rapamycin help maintain gut health and reduce systemic inflammation. The study demonstrated that treating mated female flies with either drug brought midgut size back to levels comparable to virgin females, who naturally have longer lifespans.

This finding highlights the importance of maintaining gut integrity and reducing metabolic stress as important factors in promoting longevity. Supporting gut health through targeted therapies and lifestyle changes could be an effective way to enhance overall well-being and extend lifespan in humans as well.

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The Detrimental Impact of Chronic Cortisol Elevation

Persistently high levels of cortisol exert harmful catabolic effects on your body, gradually leading to muscle degradation over time. This hormone not only compromises muscle integrity but also inflicts damage on brain tissue, contributing to the brain atrophy commonly associated with dementia and depression.8

Furthermore, in addition to speeding up the aging process, cortisol promotes the breakdown of stored fat through lipolysis, a process that heightens reductive stress and enhances the body’s capacity to produce cellular energy.

At first glance, the increase in lipolysis might appear advantageous, as it mobilizes stored fat for energy. However, this process fails to eliminate the harmful visceral fat that accumulates around internal organs, a fat depot known to trigger inflammation.

As a result, chronic excess cortisol not only fosters inflammation but also weakens your immune system, all while breaking down essential body tissues. This dual impact undermines overall health and accelerates the decline associated with aging.

The persistent presence of elevated cortisol leads to sustained inflammation, which is also harmful to various bodily functions. Inflammation is a key driver of numerous chronic diseases and significantly impairs immune function, making your body more susceptible to infections and illnesses.

The ongoing inflammatory state caused by excessive cortisol disrupts your body’s ability to repair and regenerate tissues, further exacerbating health issues and contributing to a decline in physical resilience.

In other words, high cortisol impairs your body’s anabolic functions, which are necessary for tissue growth and repair. Without the ability to effectively build and maintain tissues, your body becomes more vulnerable to injuries, degenerative conditions, and a general decline in physical capabilities, all of which are hallmarks of aging. Cortisol face and behavioral problems in children are also linked to elevated cortisol.

Beyond its physical degradation effects, cortisol also triggers the release of neurotransmitters that lead to food cravings.9 This hormonal surge increases the risk of developing unhealthy eating habits, such as overeating or craving high-sugar and high-fat foods. These poor dietary choices contribute to weight gain, further elevating cortisol levels and creating a vicious cycle that exacerbates both metabolic and psychological health issues.

Rethinking Low-Carb Diets Through Cortisol’s Lens

Often labeled merely as a stress hormone, cortisol fulfills many other functions within your body. Its main role is to act as a vital defense mechanism, ensuring that your blood glucose levels do not plummet to hazardous lows. By maintaining these levels, cortisol safeguards you against the severe danger of a hypoglycemic coma.10

Cortisol’s fundamental role has reshaped my perspective on low-carbohydrate diets. Although cortisol’s actions are beneficial in the short term, consistently high levels negatively impact your health. The very name “cortisol” hints at its biological significance and origins, emphasizing its connection to metabolic processes.

Cortisol is classified as a glucocorticoid steroid hormone, intricately linked to the regulation of glucose metabolism and synthesized in your adrenal cortex. When your blood sugar starts to drop and your liver’s glycogen stores are depleted, cortisol steps in. It triggers the breakdown of lean muscle, bone and even brain tissue into amino acids.

These amino acids are then converted into glucose by your liver through a process known as gluconeogenesis, ensuring your body continues to receive the necessary energy.

This biochemical pathway explains why maintaining a low-carb diet indefinitely may not be ideal for everyone. While reducing carbohydrate intake and intermittent fasting are effective short-term strategies for those dealing with weight management and metabolic challenges, it’s important to reintroduce carbohydrates once your metabolic flexibility improves.

Neglecting to do so leads to impaired metabolic health and weakened mitochondrial function, undermining your overall well-being.

Understanding cortisol’s dual role highlights the importance of balance. Short-term elevation of cortisol is protective and necessary for survival, especially during periods of low carbohydrate intake. However, chronic elevation leads to detrimental health effects, including muscle wasting, bone density loss and impaired cognitive function. Therefore, managing cortisol levels through a balanced diet and lifestyle is essential for long-term health and longevity.

Once your body adapts to improved metabolic flexibility, reintroducing carbohydrates becomes essential. This reintegration supports sustained metabolic health and ensures that your mitochondria function efficiently. By doing so, you prevent the adverse effects associated with prolonged low-carb dieting, such as decreased energy levels and compromised cellular function.

Striking the right balance allows cortisol to perform its protective roles without tipping into harmful territory, promoting a healthier, more resilient body.

Progesterone Is a Safe and Inexpensive Cortisol Blocker

One of the most powerful and accessible strategies to lower cortisol levels is through the use of natural progesterone, as opposed to its synthetic counterparts known as progestins. This endogenous hormone is celebrated for its robust anti-cortisol and anti-adrenaline effects, and is a hormone that nearly every adult should be on.

Progesterone operates on multiple fronts to mitigate stress impacts. Primarily, it neutralizes cortisol’s influence by reducing its concentration in your bloodstream. This direct antagonism not only diminishes the physical manifestations of stress but also fosters a sense of enhanced well-being and resilience.

Moreover, progesterone amplifies the function of GABA (gamma-aminobutyric acid), your brain’s chief inhibitory neurotransmitter. By boosting GABA activity, progesterone induces a calming effect, effectively easing anxiety and promoting mental tranquility.

Another critical mechanism by which progesterone combats stress is through the regulation of adrenal gland activity. It meticulously balances the secretion of stress hormones like cortisol and adrenaline, ensuring a more stable and controlled stress response. Additionally, progesterone plays a pivotal role in improving sleep quality, which is essential for maintaining optimal cortisol cycles and effective stress management.

The advantages of incorporating progesterone into your health regimen are extensive. Users often report a noticeable decline in anxiety and irritability, greater mood stability and better sleep patterns. Physical stress symptoms, including muscle tension and headaches, frequently lessen. Furthermore, optimized progesterone levels enhance cognitive performance during stressful periods, contributing to clearer thinking and improved focus.

However, it’s important to approach hormone therapy with caution. Progesterone supplementation should always be supervised by a health care professional to ensure appropriate dosing. Individual needs vary greatly, making personalized medical guidance indispensable for achieving the best outcomes.

Additionally, progesterone should be integrated into a holistic health strategy to reduce cortisol levels for maximum effectiveness. Combining hormone therapy with regular physical activity, a nutritious diet, and stress-reduction practices like meditation significantly enhance progesterone’s ability to regulate cortisol and manage stress comprehensively.

– Sources and References

Posted in Carbohydrates, Cortisol, Hormones, Mitochondria | No Comments »

Posted by: | Posted on: January 14, 2025

How to Stay Healthy and Happy Through Menopause


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2025/01/13/menopausal-health.aspx

Analysis by Dr. Joseph Mercola     January 13, 2025

menopausal health

STORY AT-A-GLANCE

  • Menopause typically occurs between ages 45 and 55, causing hormonal changes that lead to symptoms like hot flashes and night sweats, significantly impacting daily life and well-being
  • Research shows diets rich in healthy carbohydrates reduce hot flashes by 88%, with participants experiencing better overall physical and emotional well-being
  • Low-carbohydrate diets likely harm postmenopausal women by increasing bone breakdown markers and inflammation, while decreasing bone formation, raising osteoporosis risk
  • Contrary to common belief, low estrogen isn’t the main menopause issue; studies suggest low progesterone causes night sweats and excess estrogen is problematic
  • Natural progesterone supplementation may effectively manage menopausal symptoms and support overall health; natural remedies like ashwagandha root extract, daily sauna use and cognitive behavioral therapy are also useful

Menopause is a natural phase in a woman’s life, marking the end of menstrual cycles and reproductive years. Typically occurring between ages 45 and 55, menopause is confirmed after 12 consecutive months without a menstrual period. This transition triggers fluctuations in estrogen and progesterone levels, leading to physical and emotional changes.

While menopause is a natural process, its symptoms may significantly impact your daily life and overall well-being. Common experiences during the menopausal transition include irregular periods, night sweats, mood swings and sleep disturbances. Among these, vasomotor symptoms like hot flashes and night sweats may be particularly challenging.

These sudden waves of heat last from a few seconds to several minutes, occurring multiple times a day or night. The unpredictability and frequency of hot flashes often lead to discomfort, interrupted sleep and a diminished quality of life. Fortunately, there are many effective strategies to stay healthy and happy during this transition.

The Impact of Diet on Menopausal Symptoms

Your diet plays a key role in managing menopausal symptoms and maintaining overall health. Research highlights the connection between dietary habits and the severity of vasomotor symptoms, offering promising strategies for natural symptom relief.

Diets rich in healthy carbohydrates have been associated with a lower prevalence of hot flashes, especially in regions like Japan and China, where traditional diets emphasize rice, vegetables and other plant-based foods.1

One study, published in Menopause journal, demonstrated that greater increases in carbohydrate and fiber consumption were directly associated with reductions in severe hot flashes experienced by menopausal women.2

Specifically, the more you incorporate healthy carbs into your diet, the more you may alleviate the intensity and frequency of these distressing symptoms. Conducted over 12 weeks, this randomized, controlled trial involved 84 women experiencing at least two moderate-to-severe hot flashes daily.

Participants were divided into two groups: an intervention group and a control group maintaining their usual diet without specific changes. The intervention focused on minimizing oil and fatty foods while increasing the intake of whole grains, fruits and vegetables. Weekly virtual meetings provided support and guidance, helping participants adhere to the dietary changes.

Increasing Carbohydrate Intake Reduced Hot Flashes

Using a mobile application, participants tracked their hot flash frequency and severity, alongside completing the Menopause-Specific Quality of Life (MENQOL) questionnaire to assess broader impacts on their well-being. This comprehensive approach evaluated both the direct and holistic effects of dietary modifications on menopausal symptoms.

The study yielded impressive results. Women in the intervention group experienced an 88% reduction in moderate-to-severe hot flashes over the 12-week period, compared to a 34% decrease in the control group. Remarkably, by the study’s end, half of the participants in the intervention group reported being free of moderate-to-severe hot flashes entirely, a stark contrast to the control group, where such occurrences remained virtually unchanged.

Beyond hot flash reduction, the dietary intervention led to significant weight loss, with participants shedding an average of 7.9 pounds (3.6 kilograms). Improvements were also noted across various domains of the MENQOL questionnaire, particularly in vasomotor, physical and sexual health.

These enhancements suggest that the benefits of a healthy carbohydrate-rich diet extend beyond symptom relief, contributing to overall physical and emotional well-being. According to the study, “[T]he greater the reduction in fat intake and the greater the increases in carbohydrate and fiber consumption, the greater the reduction in severe hot flashes.”3

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The Role of Carbohydrate Quality in Menopausal Health

The quality of the carbohydrates you consume is important for managing menopausal symptoms. Research conducted in Tehran, Iran, highlighted the significance of the Carbohydrate Quality Index (CQI) in alleviating both somatic and psychological symptoms of menopause.4

CQI assesses the quality of carbohydrates in your diet based on factors such as dietary fiber intake, glycemic index (GI) and the ratio of solid carbohydrates to total carbohydrates. Higher CQI scores indicate a diet rich in high-fiber, low-GI foods, which help maintain stable blood sugar levels and reduce inflammation.

The study, involving 393 postmenopausal women, found a strong inverse relationship between CQI and the severity of menopausal symptoms. Women with higher CQI scores experienced fewer total menopausal symptoms, including hot flashes, mood swings and sleep disturbances.

In other words, the quality of your carbohydrate intake — not just the quantity — plays an important role in enhancing your menopausal experience. By choosing carbohydrates that are nutrient-dense, you support your body’s hormonal balance and reduce the frequency and intensity of uncomfortable menopausal symptoms.

On the other hand, eating a diet high in refined carbohydrates, such as sweetened beverages and other ultraprocessed foods, is linked to depression in postmenopausal women5 and may have a similar affect during perimenopause. This is because processed foods commonly contain seed oils, rich in polyunsaturated fatty acids (PUFAs) like linoleic acid, which mimic estrogen, contributing to estrogen dominance. As a result, PUFAs disrupt hormonal balance and mitochondrial function.

Low-Carbohydrate Diets Harm Bone Health in Postmenopausal Women

Adopting a low-carbohydrate, high-fat (LCHF) diet might offer short-term weight loss benefits, but research raises concerns about its impact on bone health, particularly for postmenopausal women. A study on athletes revealed that a short-term ketogenic LCHF diet impaired markers of bone formation and increased markers of bone resorption.6

Specifically, participants on the LCHF diet showed elevated levels of C-terminal telopeptide of type I collagen (CTX), a marker indicating increased bone breakdown, alongside reduced levels of procollagen 1 N-terminal propeptide (P1NP) and osteocalcin (OC), which are essential for bone formation and metabolism.

For postmenopausal women, who are already at an increased risk of osteoporosis, these findings are particularly relevant. Chronic bone resorption without adequate formation leads to decreased bone mineral density, increasing the risk of fractures and osteoporosis.

Cutting carbohydrates through a low-carb diet may also have unintended consequences on your immune system. Research shows that LCHF diets led to increased levels of interleukin-6 (IL-6) and cortisol post-exercise.7 IL-6 is a cytokine involved in inflammation, and elevated levels indicate an inflammatory state that compromises immune function.

The fact is your body fundamentally requires glucose to operate effectively. When you don’t consume enough carbohydrates for an extended period, your body begins to produce glucose from cortisol through a process called gluconeogenesis.8 In this process, cortisol breaks down amino acids, including those present in your muscles.

Cortisol is part of a group of steroid hormones known as glucocorticoids. The prefix “gluco” refers to glucose (sugar), while “cortico” indicates its origin from the adrenal glands. Although commonly recognized as a stress hormone, cortisol’s primary role is to raise blood sugar levels when glucose is scarce and your liver’s glycogen stores are depleted.

When your body senses low glucose levels, cortisol triggers the expression of the PEPCK enzyme, initiating gluconeogenesis.9 However, if cortisol levels remain persistently high due to inadequate carbohydrate intake, it leads to increased inflammation and eventually weakens your immune system. This scenario is clearly undesirable. I used to advocate for a low-carb diet, but I now understand that it is not the best strategy for achieving optimal health.

Which Carbs Are Best?

To fuel your body during perimenopause and menopause, your body needs to meet a certain carbohydrate threshold, approximately 250 grams a day, to support metabolic functions. Healthy gut bacteria play an important role in breaking down the beneficial fibers present in nutritious carbohydrates such as fruits, vegetables and whole grains.

Unfortunately, many individuals lack an optimal balance of these beneficial microbes. When this equilibrium is disturbed, consuming these otherwise wholesome foods leads to a disease in your health. This occurs because harmful bacteria proliferate, releasing toxic endotoxins that significantly disrupt mitochondrial function.

If you’re struggling to digest healthy carbohydrates, consider incorporating pure glucose, also known as dextrose, into your diet for a few weeks. This strategy is especially useful if your digestive system is severely impaired and you find it difficult to consume any carbohydrates.

Sipping dextrose water can add a safe form of carbohydrates that do not increase endotoxin production. This allows you to gradually reintroduce a broader range of carbohydrates into your meals. Over time, this gradual reintroduction supports the restoration of your mitochondrial function.

For those with particularly compromised gut health, begin with dextrose water, sipping it slowly throughout the day. As your tolerance builds, transition to consuming fruit juice with pulp or whole fruits. Ultimately, as your gut health strengthens, you will be able to incorporate more fiber-rich fruits, vegetables and starches into your diet, enhancing your overall well-being and carbohydrate tolerance.

My newest book, “Your Guide to Cellular Health: Unlocking the Science of Longevity and Joy,” goes into this topic in detail. By categorizing carbs into a traffic light system of green, yellow and red, it provides a practical framework for you to identify and incorporate beneficial carbohydrates into your diet.

Why Boosting Estrogen Isn’t the Answer

Low estrogen levels are frequently identified as a key feature of menopause and addressed with hormone replacement therapy that includes estrogen — a treatment I advise against. In our interview, bioenergetic researcher Georgi Dinkov explained that estrogen is both carcinogenic and antimetabolic.

It significantly hampers your mitochondria’s ability to produce cellular energy in the form of ATP by relying on aerobic glycolysis (known as the Warburg effect), which severely disrupts oxidative phosphorylation. This disruption further enhances estrogen’s carcinogenic effects.

Moreover, Dinkov emphasizes that estrogen production typically does not decrease with age, suggesting that administering estrogen is not the universal solution for relieving menopausal symptoms as it is often portrayed.10 Despite this, estrogen is conventionally used to reduce hot flashes, even though this is problematic. Research shows that it’s low progesterone — not low estrogen — that’s linked with night sweats.

In one study, progesterone supplementation significantly improved night sweats and sleep quality among perimenopausal women.11 Further, blocking estrogen and/or taking dehydroepiandrosterone (DHEA) prevents many menopausal symptoms and related conditions, including obesity and insulin resistance.12

Unfortunately, many people believe they are low in estrogen due to bloodwork, when they actually have high levels in their organs. This is because serum estrogen levels are not representative of estrogen that’s stored in tissues. Estrogen can be low in plasma but high in tissues. Prolactin levels serve as a reliable indicator of estrogen activity, as estrogen directly stimulates your pituitary gland to produce prolactin.

When prolactin levels are elevated, it signals increased estrogen receptor activation, whether from the body’s own estrogen production or environmental exposures like microplastics. This relationship is particularly significant when combined with low thyroid function, making prolactin an important marker for identifying hormonal imbalance.

Progesterone and Other Natural Strategies for Menopause Symptom Relief

Many natural therapies provide relief from menopausal symptoms. Ashwagandha root extract may relieve mild to moderate menopausal symptoms in women who are perimenopausal.13 Additionally, therapies such as hypnosis and cognitive behavioral therapy have been effective in easing vasomotor symptoms, sexual dysfunction and sleep disturbances associated with menopause.14

To further support mental and emotional well-being during this transitional phase, incorporating relaxation practices and mindfulness-based stress reduction techniques is recommended.15 Daily sauna use may also help menopausal women avoid weight gain by improving insulin sensitivity and fat metabolism.16

That said, for perimenopausal and menopausal women, natural progesterone, which is an estrogen antagonist, may be especially useful. Its benefits extend far beyond menopause, effectively modulating your stress, supporting neurological health and reducing allergic responses, making it a hormone I believe nearly every adult could benefit from.

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