6 products that most women would do best to avoid

I recently saw the swag bag that's being given out for those who participate in one of the Women's runs, here in Toronto. Now, don't get me wrong, I love a good swag bag. It's one of the perks of running a race.

What grabbed my attention was the number of items in this "Women's swag bag" that can actually sabotage a woman's hormonal health. Maybe not dramatically or from a single use/consumption, but long-term, or for those who already have hormonal issues.

Here are a few examples of products that most women should avoid, while trying not to call out specific brand names.

1) Commercial brand granola bars
           These are often laden with sugar; Both in the number of types of sugar and in the grams per serving. Upon reading the ingredients label you'll notice that a single product can contain all of the following: Brown sugar, Honey, Glucose, Sugar, and Glycerin. That's 5 different "types" of sweeteners in a single granola bar (as listed by a specific brand), with 5g of sugar and only 1g of protein and only 2g of fiber per serving. Shouldn't a granola bar be high in fiber?
           Additionally, we find chemical preservatives like BHT, artificial flavouring, and "modified milk ingredients." On a scale of healthy snacks, this one shouldn't even be an option.

2) "Nutritional" or Meal replacement shakes
           It makes me sick that we actually feed these to people. Sure, they're fantastic for helping certain people gain weight, but that's because each serving contains roughly 40g of carbohydrates with 1/2 of that coming from multiple sources of sugar and even more added sweeteners.

         Additionally, there are multiple ingredients that aren't well tolerated, especially as we age. 

→ Carrageenan is what researchers in animal labs use to induce inflammation. It can also be a cause of headaches and migraines for some women. 

→ "Vegetable oil" often contributes to high omega-6:omega-3 ratios in the diet - meaning more inflammation. This can manifest as IBS, joint pain, painful periods, depression, and brain fog.

→ Milk protein concentrate. Not a terrible ingredient for the average person, but as we age we lose our concentration of available lactase enzymes. Thus, as we age, we become more lactose-intolerant to some degree. For women specifically, I often recommend avoidance of all or most cow dairy as it is a common aggregator of digestion issues, hormonal imbalances, and increased inflammation.

3) Vaginal lubricants and wipes

      Vaginal dryness can often be a sign of a hormonal imbalance of estrogen. Avoid products that contain:

→ Glycerin: a sugar that introduced vaginally can lead to a greater incidence of yeast infections. 

→ Parabens like ethylparaben, methylparaben, etc. These are known hormone disruptors. 

→ Polypropylene glycol can be irritating, especially to sensitive tissue.

4) Commercially branded Hair and Body products that contain:

→ Sodium lauryl/laureth sulfates: these are foaming agents that can dry out skin and can cause reactions for those with sensitive skin. 

→ Cetyl or Stearyl alcohols: avoid products that have alcohol near the top of the ingredient list if you have dry skin or eczema. Alcohol in creams or body products can be even more drying and cause eczema lesions to become painful.

→ Fragrance: fragrances that are not disclosed as essential oils are often synthetic and are known hormone disruptors. They can also induce headaches and other neurological symptoms, not just in the user, but in those around them. 

→ Parabens for the same reasons as above.

5) Anti-perspirants

       Using aluminum products to clog your sweat ducts stops you from being able to eliminate toxins from your skin in those areas. We're supposed to sweat. It's part of our homeostatic regulatory system, and part of the body's detoxifying system. If you're using products like the ones above, your body has to get rid of those chemicals like phthalates, and it does so through sweat, urine and feces. If you're excessively sweating, it's time to have the root cause evaluated. 

Read more on one of my previous blog posts and make your own deodorant! 

6) Tampons

    As a previous user, I can understand the frustration with me adding tampons to this list. But the problems that tampons can cause go beyond toxic shock syndrome. Tampons soak up everything they're in contact with; Not only menstrual fluid, but your natural vaginal secretions and discharges. This fluid is critical for maintaining proper vaginal pH (prevents you from getting bacterial vaginosis - itching, redness, and subsequent infections), keeping tissues moist and happy, and keeping your vaginal flora healthy. If you tend to get yeast infections frequently, stop using tampons all together. Some women who have other sensitivities or sensitive skin would also do best to avoid tampon use due to fragrances, bleaches and dioxins. 

The point here is to educate women and have people in general be more informed on the products they're purchasing and using in and on their bodies. 

Rick Smith and Bruce Lourie's book Slow Death by Rubber Duck discusses the environmental toxins that we expose ourselves to everyday, but also on the mechanisms our body has for eliminating them. It is an eye-opening read that I highly recommend. 

I also recommend EWG's webpage Myths of Cosmetic Safety for more information: https://www.ewg.org/skindeep/myths-on-cosmetics-safety/#.Wr_BWmYZNsM

Making your own non-toxic deodorant

Looking to make your own non-toxic deodorant? Want a product that's safe on your skin, composed mostly of moisturizers, with no artificial or synthetic fragrances? Today I whipped up a batch of homemade deodorant; A recipe that I've been using now for years with great success. Of course, every body is different, but this formula is a great starting point for those with sensitive and/or dry skin.

First, let's briefly go over the differences between a deodorant and an antiperspirant:

Deodorants help to prevent or eliminate body odor. They often contain baking powder, or other substances that help to eliminate bacterial growth and/or eliminate odours from bacteria.

Antiperspirants prevent sweating. They contain aluminum complexes (the active ingredient) that induce blockages of sweat ducts. No sweat, no smell.

There are 2 main problems with antiperspirants:

1) Your body is supposed to sweat. This is one way we eliminate and get rid of detoxified metabolites such as phthalates. Sweating when the body is heated (when exposed to heat via weather sauna, or during exercise) is a part of a normal, healthy, functioning body.

2) The safety of aluminum-containing products is still a little uncertain. Several studies have suggested that aluminum exposure (the active ingredient in antiperspirants) may cause toxicity in humans. Patients with Alzheimer's disease have been found to have higher amounts of aluminum in the brain, but it's unknown whether the aluminum is a "cause" or factor in the progression of dementia, or, if aluminum build-up is a sequelae of having dementia. It is still to be determined how much of a risk comes from antiperspirant use, but the idea of using aluminum to block sweat ducts is still unnerving.

What's the solution? Making your own deodorant! It's simple to do, and can be very cost-effective (especially if buying ingredients in larger sizes/bulk.).

Here's what you'll need:

• Baking soda
• Arrowroot powder/starch
• Coconut oil
• Shea butter
• Essential oil(s) of your choice
• 2 non-plastic bowls: one that can fit inside the other 
• A stirring spoon and/or tablespoons
• 2oz or similar glass container/jar with lid. 

Directions:

1.   Measure about 2 tbsp of shea butter and 1.5 tbsp of coconut oil and add both to the small bowl. Pour about 1/2-1 cup of HOT water into the large bowl and set the smaller bowl inside. This is to melt the oil - but don't allow any water into your small bowl with the oils. Continue to stir the oils together until they are both melted.

2.    Remove the small bowl from the water bowl and add about 8-10 drops of your essential oils. In today's batch I mixed 6 drops of Jasmine with 4 drops of Lavender.

3.    Add in 2 tbsp of the Arrowroot starch and about 1-1.5 tbsp of baking soda. Mix well. 

4.   Pour mixture into your small glass jar and fasten the lid on. Place the jar in the fridge or freezer for a few hours or overnight to re-solidfy the oils. 

5. That's it! Use a skinny popsicle stick to obtain a dab of your new deodorant from its container and apply with clean fingers/hands to prevent contamination. Because we're not adding any preservatives, it's important not to "double-dip" into the jar. Always use a clean stick and clean fingers.  

Treating skin conditions: Part 2 - From the inside, out

Although soothing and cleansing your skin with creams and oils can make a huge difference in skin healing, the root cause of many inflammatory skin conditions comes from inside the body.

The challenge is in figuring out which part of your system has been compromised, as there are multiple reasons why we break out in acne, psoriasis, or eczema. Although each one of these disorders is unique, they all share the common thread of being inflammatory in nature, and typically arising from an internal disorder.

Common culprits of inflammatory skin disorders:

• Food sensitivities: IgG immune system reactions
• Stress, leading to chronically abnormal cortisol levels
• Hormonal fluctuations, as with estrogen and testosterone
• Dietary nutrient deficiencies or insufficiencies, such as, essential fatty acids, vitamin A, vitamin B5, vitamin D, and zinc.
• Compromised or delayed liver detoxification pathways leading to increased toxin and/or metabolite burden.
• Oxidative damage from an imbalance in free radical production vs antioxidant action.
• Insulin resistance
• Inflammatory bowel disorders: causes a barrier disruption and give substances like toxins, allergens, and microbes greater access to your system. 
• An immune system imbalance, promoting a greater TH2 response and suppressing TH1 responses --> more serum IgE --> "allergic diseases" including eczema and asthma.

The detective work can be frustrating for a lot of people. A medical doctor can give you a steroid cream and they work really well at suppressing skin inflammation. Lesions will easily disappear in a matter of hours or days. But once you stop using them, many eczema sufferers find their lesions come right back, just as fast. So, by needing to take weeks, or even months, to get to the root cause of the problem without the use of steroid creams, it can be frustrating for many. 

It is also important to note that steroid creams can cause skin thinning, and therefore should be avoided on or around delicate skin (like around the eyes).

The bright side is that it can get better. A lot better. Treatment requires patience but is well worth it when you realize that you're not only fixing your skin, but you're creating a healthier body inside as well. 

For example, you might resolve skin lesions by changing the diet and improving the gut microbiome. In treating the gut as the root cause, we also improve digestion and can lessen symptoms of IBS like gas and bloating. 

As another example, in treating the immune system, and promoting TH1 responses with substances such as echinacea, reishi mushroom, plant sterols, and others, we could potentially see a decrease in concurrent asthma or sinusitis symptoms. 

There are multiple ways to treat skin conditions internally, but figuring out the root cause and correcting it is a process. The good news is that we are not limited only to the quick-fix of steroid creams - though they can be helpful at times! 

What can you expect when you see a naturopathic doctor (ND)?

An initial appointment is often 60-90 minutes in order to get a full picture of your health and health history. A physical exam may be warranted, at least to visualize any current lesions. In some cases, your ND may feel it necessary (or will give you the option) of having tests run to rule out specific causes. 

Examples of tests that may be run:

• Blood glucose/sugar levels, testing fasting blood glucose, HbA1C, and fasting blood insulin
• IgG Food Sensitivity test (often done as a finger prick or blood test): Can outline each specific food that your immune system is reacting to. 
• 4-point cortisol test to monitor your cortisol levels throughout the day
• A blood test for the hormones such as FSH, LH, and androgens (to help rule out PCOS and androgen-related acne)

Otherwise, treatment is often started right away based on your intake information and physical exam. This may include:

• Dietary changes and modifying eating habits
• Modifying the gut microbiome with probiotics or probiotic foods to improve immune responses
• Botanicals and medicinal mushrooms to promote TH1 responses
• Antioxidant, vitamin and nutrient supplementation
• Working on stress management 
• Avoiding exposure to toxins and irritants
• Promoting phase 1 and phase 2 liver detoxification pathways with either food or supplementation

(Be sure to seek individualized advice and treatment from a licensed naturopathic doctor before starting any supplement or major dietary change. The above is for educational purposes only)

Treating skin conditions: Part 1 - Topical (lotion/cream) help

Troublesome skin has been a huge part of my life. My mom will tell baby stories of me with more than the average diaper rash: angry, red eczema covering huge portions of my body. She changed detergents, could only buy very specific brands of wipes and diapers, using "hypoallergenic" lotions and creams... but everything made my skin angry. I grew up with eczema and dry skin in general; always patchy, but it always came back.

The most troublesome spot was the inside of my elbows, and it was awful seeing as how everyone in gym class and at school in general could see it. Sometimes it would move to the backs of my hands and knuckles, to my stomach, under my arms. It was unrelenting.

Steroid creams like hydrocortisone definitely helped. Of course they should! They suppress inflammation. So after 2 days the patches would be gone, but just a few days later and we'd be starting all over again with itchiness, redness, dry, scaly and patchy skin, and then it was back to the steroids.

This is something I see often in practice and the problem is how we treat the skin. We think because skin is on the "outside" that we should treat skin conditions solely with topical treatments, but this isn't the case. In fact, more than 90% of the cases of acne and eczema that come into the clinic are not due to any external irritant. These eruptions of inflammation are telling us that something is wrong on the INSIDE (I'll talk more about this next week in "Part 2").

Of course, changing your detergent and body products can still have a big impact, and that's in part because some of these chemicals and substances can be absorbed through the skin and get into our bodies (and blood streams). Sometimes we forget that all of these things are linked: what we expose our bodies to (internally, like food, and externally, such as body products), can affect our hormones and elicit immune responses like inflammation.

What should you avoid in skin care products?

• I tend to toss away any product that has a high amount of alcohol in it. Alcohol is drying and on eczema, it can cause burning and stinging. Eczema is already a dry skin condition, no need to dry things out even more. 
• Avoid products that have any type of alcohol listed in the first 5 ingredients. This is more common in lotions, as opposed to creams. 
• Fragrance and Parfum/parfumes: these tend to be chemical irritants. Look out for them in body products and try to pick fragrance-free products, or those that only contain natural essential oils 
• Side note on essential oils: There are some that can still be irritating for skin, especially in concentrated forms. Avoid oils that have a "pine" scent as these can be more irritating and astringent. 
• Parabens ( including methylparaben, ethylparaben, propylparaben, and butylparaben: These are known hormone disruptors. 
• Propylene glycol: can be a skin irritant
• Triclosan: a skin irritant that also may disrupt hormones

Growing up with this type of inflammation, it's an understatement to say that I've tried out a LOT of products. I found I had to rotate my moisturizers on a continual basis. From all of that experimenting I have come to the conclusion that: 

Products with the most "natural" ingredients and oils seem to give way better results than those that are "dermatologist recommended" or "pharmaceutically designed" --> Even if it says "hypoallergenic" on the label. 

All the Cetaphil, Aveeno, and Vaseline in the world couldn't help me and instead my skin just burned and itched even more. 

Look to the following helpful ingredients either on their own or in combination:

• Shea butter
• Cocoa butter
• Vitamin E oil
• Aloe vera
• Avocado oil
• Olive oil
• Coconut oil
• Vegetable Glycerin (especially for soaps - I've gone back to Natural bar soaps!)
• Avena sativa (oat) extracts

My favourite products at the moment are Scentuals Scent-free Hand & Body Lotion, and Aleva's Daily Soothing Moisturizer (pictured below):

For my face and hands, I primarily use oils. This is also a great added treatment for eczema lesions. As often as you can, apply small amounts of coconut oil, shea butter, vitamin E oil to damaged and itching skin. Oftentimes I'll even incorporate a natural diaper rash cream (something with Zinc Oxide and Calendula) for skin healing and the zinc to decrease itching. 

These ingredients are meant to heal skin, provide anti-inflammatory support, and nourish damaged tissue. While we nourish our skin from the outside, we must treat it on the inside (see Part 2 next week).

The goal is to be consistent, and often I'll have patients apply these products as often as they can throughout the day (at least twice daily, but up to 4 times can give better results).

For an individualized plan and prescribing, I suggest seeing a licensed naturopathic doctor as not all of these options will be right for everyone (especially in the case of allergies or sensitivities).

In "Part 2" of Treating Skin Conditions, we'll review treating the body from the inside out for both acne and eczema. Check in next week!