Iron deficiency anemia?

Question: Dear Monique, Hi. My daughter (16 months old, still breastfeeding, a life-long vegan) was just diagnosed with severe asymptomatic anemia. This was a surprise to me, since she eats a varied diet, nurses (and I take prenatal/lactation multi-vitamins), and she loves leafy greens and fortified grain products.

A lot of folks are advising that in addition to iron supplements (which she passionately hates in any form) she needs to have some sort of meat in her diet because she might have a body type which just can't adequately process non-heme iron. She also seems to crave fish - she frantically tries to grab it off other peoples plates when we eat out at omnivorous restaurants and order a vegan dish for ourselves.

I have been a vegetarian for 12 years and a vegan for 8, for moral as well as health reasons, so it would be hard for me to introduce meat to our diet without a big struggle. Is there any basis to this idea that she might just be that rare individual who actually DOES need a small amount of meat?

One last question - my pediatrician has asked me to give her 60 mg of iron a day in supplement form. This is 4 times the recommended dosage. Is this safe? Thanks, Marnie

Answer: Iron deficiency anemia may be caused by too little dietary iron, poor absorption of iron, chronic bleeding or heavy menstruation. There are various forms of anemia, and their treatments depend upon their cause. Vegan women and their babies are particularly prone to anemia when they do not have an adequate supply of iron, folic acid or vitamin B-12.

Vegans need to make sure that they consume nutritional yeast to get the vitamin B-12 that they need in their diet. A great non-animal source is Red Star nutritional yeast (this is different from the yeast used for baking). They also need to eat iron and folic acid rich foods like green leafy vegetables, soy foods and dried fruits. Since your pediatrician advises 60 mg of iron a day in supplement form, I would suggest following this recommendation.

However, I would not follow the advice you are getting from other people that suggest feeding your baby meat. Your baby is probably not craving fish. Young children tend to be curious about new things, and want to put everything in their mouth. While increased protein may be required, it does not have to come from animal sources.

Babies and young children need more protein in their diet than adults. Children, between the ages of one to three, need 0.81 grams of protein per pound of body weight per day. Adults, on the other hand, only need 0.36 grams of protein per pound of body weight per day. (To calculate how much protein you and your baby need a day, multiply body weight by the grams of protein shown).

Again, increasing protein in the diet does not have to come from meat or fish! There are some wonderful vegetable protein sources to choose from, such as tempeh (a fermented, easy to digest, high protein and iron soy product); seitan (protein derived from wheat gluten); textured soy protein (made from defatted soy flour); and legumes.

I would suggest trying to feed your little one more of these foods for increased protein and iron (especially tempeh). Adding more raisins and prunes for iron and fiber; leafy green vegetables, tofu and fortified soymilk for iron and folic acid; and nutritional yeast for vitamin B-12.

For more information, read "Vegetarian Diets for Children: Right from the Start" at http://www.pcrm.org/health/veginfo/veg_diets_for_children.html

and the books...

Dr. Spock's Baby and Child Care (8th edition)

The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Fatigue and low hematocrit reading?

Question: Monique: When I went to the local blood bank to make a donation this week, the technician was concerned because I had a low hematocrit reading (39%) for a male of 55. Well, it was high enough to give blood but the lab person didn't give me any information as to what hematocrit is or why it could be important.

My research since then explains what it is and I have learned that it could be caused by a number of things including a diet deficient in iron, folicin, and B12. I have been a vegetarian 2 to 3 years and I have noticed that I am fatigued frequently. Could this be due to my diet or just that I am getting older? Any advice or suggestions? Don

Answer: A number of factors can cause fatigue: unbalanced diet, over exercising, lack of a good night's sleep, stress, a cold, flu, or mental attitude. It can also be a symptom of a more serious health problem, like hepatitis, mononucleosis, thyroid disease, or cancer.

A hematocrit is a measure of the number of red cells found in the blood, stated as a percentage of the total blood volume. The normal range for men is between 43% and 49% (for women it is between 37% and 43%). So while your hematocrit reading is low, it is not too far below the normal range.

I would suggest that you first make some slight dietary and lifestyle changes. Increase your intake of foods high in iron and folic acid (raisins and tempeh are high in iron; kale, spinach, and turnip greens are high in folic acid).

To help ensure you get enough B-12, put some nutritional yeast (a great non-animal source of vitamin B-12) in a shaker or an empty spice jar with a shaker top. Keep it handy at the table, and sprinkle it on everything you eat that is not sweet (soups, salads, pasta, beans, rice, sandwiches, broccoli, greens, popcorn and potatoes). Think of it as a vegetarian Parmesan cheese substitute. (If you eat eggs, you are probable not deficient in B-12.) You may also want to take a daily multi vitamin and mineral supplement.

Next, make sure you don't exercise too much or too little. Too much exercise and your muscles will not have time to recover, too little and they have to work harder to do normal activities. Also, make sure you are not sleeping too much or too little. Both can make you feel like you are dragging yourself through the day, strive to sleep between 6 and 8 hours a night. If you aren't sleeping as soundly as you used to, you may need to take a nap, but don't nap longer than 90 minutes.

Try to prioritize your daily activities, and don't pile up too many things in one day. Whatever doesn't get done today will go on the top of tomorrow's list of priorities. You may want to incorporate yoga into your daily routine to help reduce stress, promote proper breathing, improve your flexibility and focus your mind.

Lastly, you may want to try ginseng to help give you more energy, either as a tea, elixir or supplement. If, however, your tiredness persists even after trying these lifestyle and dietary changes, don't try to diagnose yourself. See a doctor to make sure it is not something more serious.

For more information about fatigue, go to http://en.wikipedia.org/wiki/Fatigue_%28physical%29

Also Read,

The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Acid loads in diet affecting bones and kidneys?

Question: Hello Monique, I read your article about Building Strong Bones. I have read similar things in other articles about soy. However, one question I have is about the meat vs. vegetarian diet in regard to the acid load created on the kidneys. I too have read this theory, however, in getting more in depth on the subject of acid/alkaline balance I have also read that foods such as beans and grains are just as acid forming as meat.

I have been I life long vegetarian, and had been assuming that the acid load would therefore not affect me. However based on my reading and my own tests I tend to think that we vegetarians are just as much at risk from acid loading. We vegetarians have to limit our intake of grains and beans and make sure to eat a lot of green vegetables to avoid over acidity. From what I gather soy beans are not acid forming, but many sources say tofu is acid forming.

I would appreciate any additional information you can give me. I was diagnosed with osteoporosis when I turned 40. I have been researching this for 3 years, but there is alot of conflicting information. Thank you, Pam

Answer: All foods have a pH balance that makes them either acidic or alkaline. You are right in that we need to strike a balance in these and eat more green leafy vegetables. However, the Physicians Committee for Responsible Medicine (PCRM) has indicated that animal-based foods and proteins cause much more of an increase in acidity in our blood than do plant-based foods and proteins. They believe that a vegetarian diet is still healthier for our bones. So while we may have plant-based foods which are acidic in our diet, these foods do not cause the same detrimental effects to our bones and kidneys that animal-based foods do.

According to the PCRM, "Animal proteins cause calcium to be leached from the bones and excreted in the urine where it can form stones. Diets rich in animal proteins also increase uric acid excretion. In a controlled research study, published in the American Journal of Clinical Nutrition, research subjects on a diet eliminating animal protein had less than half the calcium loss that they had on their baseline diet.(12)

The Harvard study mentioned earlier found that even a modest increase in animal protein, from less than 50 grams to 77 grams per day, was associated with a 33 percent increased risk of stones in men.(7) The same is true for women. The Nurses' Health Study, a long-term study of health factors in a large group of women, revealed an even greater risk of stones from animal protein than was found in previous studies in men.(9)

The association between animal proteins and stones probably relates both to the amount of protein they contain and to their content of the sulfur-containing amino acids. In particular, the sulfur in cystine and methionine is converted to sulfate, which tends to acidify the blood. As a part of the process of neutralizing this acid, bone is dissolved, and bone calcium ends up in the urine. Meats and eggs contain two to five times more of these sulfur-containing amino acids than are found in grains and beans.(11,13)"

For more information, read...

(1) "Protecting Your Bones" at
http://www.pcrm.org/health/prevmed/strong_bones.html

(2) "Calcium in Plant-Based Diets" at http://www.pcrm.org/health/veginfo/vsk/calcium.html

(3) "The Protein Myth: The Building Blocks of Life" at http://www.pcrm.org/health/veginfo/vsk/protein_myth.html

(4) "Nutrition Education Curriculum, Section Six: Nutrition and Renal Disease" at http://www.pcrm.org/resources/education/nutrition/nutrition6.html
 
(5) "Be Young and Healthy By Building Strong Bones" with a recipe for "Garlic Herb Dip" at http://virtuesofsoy.blogspot.com/2009/07/be-young-and-healthy-by-building-strong.html

Also, for recipes and more information about a healthy vegetarian and vegan diet, read my bookVirtues of Soy: A Practical Health Guide and Cookbook

Other Recommended Books...

• Plant Based Nutrition and Health
by Stephen Walsh

• The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis

• Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock
by Isa Chandra Moskowitz

• Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
by Brenda Davis & Vesanto Melina

• Vegan Freak: Being Vegan in a Non-Vegan World
by Bob Torres, Jenna Torres

• Veganomicon: The Ultimate Vegan Cookbook
by Isa Chandra Moskowitz


• The Complete Idiot's Guide to Vegan Cooking
by Beverly Lynn Bennett and Ray Sammartano 


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Recently diagnosed as insulin resistant.

Question: Dear Monique, I have been recently diagnosed as insulin resistant. I have been told it is a precurser to diabetes. Though it doesn't mean I have it or will get it. I have been told to cut back on sugar and carbs, but other than that, I have had no help at all in learning what i can eat.

I am 5ft 3in tall and range between 230 and 250 lbs. I don't eat that much. This is my day: I wake up take a shower and am out the door in 30-45min. I don't have time for breakfast and i am just not hungry for it.. I have tried.. I have cereals going to waste cuz of not being hungry, and soy milk has to be drunk in 7-10 days of being opened...lol. I am not a vegetarian though I have been trying to become one.. for health reasons..even before my diagnosis...at work I have a bowl of soup or whatever fast food joint we send for..(I know this is where some of my trouble lies) I go to school then am home around 9 or 10 pm and eat something nukeable (microwaveable) like a hot pocket or spaghetti. I buy veggies for salads and they go bad, because I just don't get hungry for it.

I NEED HELP I want to be healthy I just don't know what to do. I don't have alot of money to spend I make just a little over 10 thousand a year... lol. I am going crazy. I don't know if I should eat like a diabetic or what. Any books or web sites or tips would be heaven sent. Liese

Answer: You are at a point where you must decide if you are going to take control your health, or are you going to let your health take control of you. If you continue to eat the way you have been, your health can deteriorate to the point where you will be required to have a very restrictive diet. You need to make a choice and stop making excuses about why you do not eat healthy. You know what you need to do; it seems to me that you just do not want to do it. However, if you don't make a change for the better now, your body will force you to down the road.

First, if you have a hard time eating something for breakfast, then drink something. Liquid nutrients are easy to consume, digest and prepare. You can either buy a powder to make a shake, or get a pre-made breakfast drink. This way you can drink your breakfast on your way to work or school and not have the excuse that you "do not have time for breakfast". Many of these products can be found at regular drug stores or supermarkets, like soy protein powders, "Slim-Fast" and "Carnation Instant Breakfast" powders or ready-made shakes in a can. You need to get into the habit of putting something in your stomach in the morning to rev up your engines and get your metabolism in gear (this is your calorie burning regulator).

Numerous studies have confirmed that skipping breakfast will make you gain weight. Your body has not eaten for at least 8-10 hours, and because your body detects that there is no food available, it will slow down your metabolism to conserve energy and prevent starvation. Because your stomach has been empty all night and most of the morning, when you do eat something for lunch, you will be more apt to gravitate to foods that are high in fat and sugar. Your body at this point is craving instant calories.

Secondly, stop buying foods that you don't eat. Not only is this a waste of money and resources, it does not make you any healthier by siting in your refrigerator rotting. Instead of buying veggies and not having the time or energy to prepare a salad, get the pre-washed and pre-cut salad mixes. Then all you need to do is put it on a plate and add some salad dressing. Cut up some carrot sticks and keep them handy in the refrigerator at home to nibble on, or take them with you and chew on one every couple of hours at work or school. When ordering from a restaurant or "fast food joint", order a salad with the dressing on the side.

Thirdly, try to get into soups. Soups are high in easy to assimilate nutrients and water. By having soup before your meals, you will feel full more quickly and end up consuming less calories. You will not feel deprived because of this full sensation. If you can't have soup, drink a glass of water before you eat your lunch and dinner, and another glass during your meal.

Finally, you need to adjust your activity level. Our weight is a balance between the calories you take in and the ones you burn up. If you are experiencing weight gain, it means that you are not burning up all the calories that you take in during the day. A few changes in your diet and lifestyle are all that you need to obtain optimal health and weight.

Make a commitment to yourself to eat a variety of healthy foods, and not just buy them. Take the stairs instead of the elevator; park your car farther away from the entrance of the building you are going into; take brakes at work and walk around the office every couple of hours; do a squat to pick things up instead of just bending over, and try to do stretches before you go to sleep. All these small changes in your lifestyle will over time add up to great health benefits. You can prevent the onset of diabetes if you are really committed to being healthy. You just need to motivate yourself, stick to your decision to be healthy and keep a positive attitude.

For more information, read ...

"It's Not Too Late to Prevent Diabetes" at
http://diabetes.webmd.com/prevent-diabetes-take-first-steps-today

"Metabolic Syndrome at http://www.webmd.com/heart/metabolic-syndrome/tc/metabolic-syndrome-topic-overview

"The Vegan Diet How-To Guide for Diabetes" at http://www.pcrm.org/health/prevmed/diabetes_book/index.html

"Diet and Diabetes" at http://www.pcrm.org/health/prevmed/diabetes.html

"Insulin resistance" at http://en.wikipedia.org/wiki/Insulin_resistance

And, visit these websites...

American Diabetes Association at http://www.diabetes.org/
 
Diabetic Lifestyle at http://www.diabetic-lifestyle.com/

Also, for recipes and more information about a healthy vegetarian and vegan diet, read my bookVirtues of Soy: A Practical Health Guide and Cookbook
 
Other Recommended Books...

• The 30-Day Diabetes Miracle Cookbook: Stop Diabetes with an Easy-to-Follow Plant-Based, Carb-Counting Diet
by Bonnie House, Diana Fleming, Linda Brinegar, and Linda Kennedy

• The New Glucose Revolution Low GI Vegetarian Cookbook: 80 Delicious Vegetarian and Vegan Recipes Made Easy with the Glycemic Index
by Dr. Dr. Jennie Brand-Miller M.D., Kaye Foster-Powell M. Nutr & Diet, Kate Marsh, and Philippa Sandall

• Plant Based Nutrition and Health
by Stephen Walsh

• The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Soy, Breast Cancer and Tamoxifen?

Question: Dear Monique, Hi there, I wonder if you could help me with some advice. I'm not expecting that you provide a total solution, or that any advice you give would be held against you. It's just I can't seem to find the answer or guidance anywhere, and I keep finding conflicting, vague views.

My history is that I was recently diagnosed with breast cancer (Stage 1) - I have had the tumor removed, and am presently undergoing radiotherapy. The cancer was seen to be estrogen receptive and I have been put on Tamoxifen for 5 years. I am nearly 43.

My readings suggest that increased soy intake is good for preventing breast cancer, but does it help after the fact? I have also read that taking high levels of soy can interfere with Tamoxifen. I've spoken to my oncologist -- but he seems very traditional and his feeling is that it can neither harm nor help?

Could you give me some advice, or point me in a direction where I can do further reading. Many thanks, Vicki

Answer: Dear Vicki, Thank you for contacting me with your concern about using soy while on Tamoxifen. I know there is a lot of confusing information regarding soy and breast cancer. The main reason for this is because healthcare professionals have established two different recommendations for women when it comes to soy consumption. One for women without breast cancer and one for women with, or at high risk for, breast cancer.

Women who do not have estrogen receptor positive breast tumors, and who do not have a strong family history of breast cancer, may eat all the soy they wish. For these women, the weak soy estrogen may actually protect against breast cancer by fitting into the receptor sites on breast tissue where estrogen usually attaches. Thus, preventing the more powerful human estrogen from attaching and starting the cancer causing process.

However, women with or at risk for estrogen stimulated cancers are cautioned to limit their intake of soy until researchers know for sure that plant estrogen will not stimulate their cancer to grow. Although plant estrogen is much weaker than human estrogen, there is a concern that any form of estrogen may stimulate tumor development in these women.

Additionally, women on Tamoxifen therapy are also urged to limit their consumption of soy-based products. Tamoxifen which is given to many breast cancer patients, is also similar to the soy isoflavone genistein. Both are able to combat tumors that contain estrogen receptors, both work on strogen-positive and negative cells, and both work by attaching to estrogen receptor sites. In order to get the most benefit from Tamoxifen, it is recommended that the intake of weak plant estrogen be restricted.

While there have been no studies to confirm these assumptions, until there is documented proof that phytoestrogens will not contribute to cancers, doctors will continue to be cautious and recommend restricting foods with these compounds. Again, this applies only to women who are in the risk groups mentioned above.

Since you are on Tamoxifen, I would suggest that you reduce your soy intake until you are off of it. I don't think you need to completely eliminate it from your diet. However, it is also wise to consult your own doctor about this if you are still unsure. Scientists are only beginning to understand the potentially powerful health benefits of soy. They are continually working to formulate what may be protective in soy, and what may not, realizing that not all cancers are the same.

For more information about Tamoxifen, go to http://en.wikipedia.org/wiki/Tamoxifen


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Soy and reproductive health?

Question: Dear Monique, Although I am not a vegetarian I am very health conscious. I enjoy vegweb.com and try many of the interesting recipes to reduce meat consumption. My question has to do with reproductive health.

I know that research has shown that soy products reduce the prevalence of reproductive cancers, however; does soy or being a vegetarian have an influence or prepare the body better for pregnancy?

Thank you, Angela in Georgia

Answer: Yes. Being a vegetarian can positively influence and prepare the body for pregnancy. By eliminating meat and dairy from the diet, you also eliminate cholesterol and saturated fats, which clog arteries and can lead to heart disease and stroke.

Pregnant women have an increased need for vitamins like folic acid, calcium and iron. Vegetarians usually have an adequate intake of folic acid because they eat more green leafy vegetables and soy foods, both of which are high in folacin. Women of childbearing years need this nutrient to avoid birth defects.

Calcium is important for the formation of healthy bones and teeth. Soy foods, like tofu made with gypsum and fortified soymilk, are extremely high calcium that the body can more easily absorb than the calcium in dairy products. Calcium derived from soy-based products also do not have any of the growth hormones or antibiotics contained in dairy products.

Other foods high in calcium are green leafy vegetables, broccoli, sesame seeds, tahini (a paste made from sesame seeds) and fortified orange juice. Soy foods, like tempeh, are also high in iron. Additionally, since vegetarians eat a lot of fruits, vegetables, seeds, nuts, legumes, grains, etc., they increase their intake of other important vitamins, minerals and antioxidants.

Pregnant women also need to increase their daily caloric intake by at least 300 calories a day and their double their protein intake. This can be easily achieved by eating an extra serving of beans and rice; having an extra tempeh sandwich during the day; having a between meal snack with tofu herb dip, whole-grain crackers and cut up vegetables; having a soymilk smoothie with breakfast; or snacking on soynuts throughout the day.

Taking a multi vitamin and mineral supplement would also be wise for pregnant women, vegetarian or not. Since a woman's body is building another life, it is vital that she take in more nutrients and calories to ensure the fetus grows strong and healthy.

For more information, read...

• Plant Based Nutrition and Health
by Stephen Walsh

• The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis

• The Food Revolution: How Your Diet Can Help Save Your Life and Our World
by John Robbins

• Virtues of Soy: A Practical Health Guide and Cookbook
by Monique N. Gilbert

• Dr. Spock's Baby and Child Care (8th edition)
by Benjamin Spock

You may also want to visit the Virtues of Soy website.

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Can soy increase the length of a woman's menstrual cycle or affect PMS?

Question: Dear Monique, Hi there, I was reading your info on vegweb.com about soy and I am also wondering about the estrogen effects of soy. I eat soy a lot, I'd say I eat tofu about once a day, soy milk twice a day, I eat steamed soy beans twice a week...you get the picture.

I've noticed lately (past two years) that my periods are off and my cycle has gone from 28 to almost a 40 day cycle. I'm 26 years old and have never had this sort of problem, not to mention the PMS ... its never been so horrible and painful. Could this be related to my increase in soy? How much soy is too much? Thanks, Colleen

Answer: Yes, a daily intake of soy protein can produce a significant change in the length of a woman's menstrual cycle. A British study found that women who were given 60 grams of soy a day had longer cycles. Asian women, who ingest more soy on a daily basis, generally have longer menstrual cycles than American and European women. The longer a woman's cycle, the better.

Soy foods contain phytoestrogens (isoflavones) that have similar properties to human estrogen, but are much weaker. Soy's natural plant estrogen helps regulate hormone levels. Isoflavones bind to the body's estrogen receptors and supplement the effects of estrogen when levels are low. This can help prevent breast cancer and relieve many premenstrual symptoms.

Estrogen is produced during the menstrual cycle. Longer cycles lead to less exposure to estrogen during a woman's lifetime, putting her at a lower risk of breast cancer than women with shorter cycles. The more often a woman menstruates, the greater her exposure to estrogen. This is why women who start menstruating early and stop late, who have short menstrual cycles, or never had children are believed to have an increased risk of breast cancer.

Premenstrual syndrome (PMS) is generally a result of the fluctuating estrogen levels each month in the days just before the start of the menstrual cycle. Symptoms generally begin from 7 to 14 days before menstruation, and end within 24 hours after the cycle has begun. As the estrogen level drops in the second two weeks of a woman's cycle, the body starts accumulating fluid. This usually leads to weight gain and breast tenderness. To reduce the fluid buildup, nutritionists suggest to drink plenty of water, reduce the amount of salt intake, and increase the amount of fruits, vegetables and soy products in the diet.

The best forms of soy are those with the highest amount of isoflavones in them, like whole soybeans, tempeh, textured soy protein, soynuts and some soy protein powders and bars. The next best would be tofu, soymilk, miso and various ready-made products. However, the actual isoflavone content has to be high enough to produce positive effects. Some processed soy foods made from soy protein concentrate, like soy hot-dogs, have very little isoflavones due to their processing method. Other products, such as soybean oil and soy sauce, contain no isoflavones in them at all.

Consuming soy products that are high in calcium and magnesium, like tofu and soymilk, can also help alleviate many PMS symptoms. The American Journal of Obstetrics and Gynecology reported a study which found that 1,200 milligrams of calcium taken daily reduced the physical and psychological symptoms associated with PMS by almost 50 percent. Another study reported in the Journal of Women's Health found that 200 milligrams of magnesium a day produced a 40 percent reduction in fluid retention, breast tenderness and bloating.

I would also suggest that you keep track on a calendar, the day you start your period. After several months to a year you will see a pattern forming in your cycle. Your cycle will vary from 28 days (usually in the winter) to 32 days (usually during the summer time). Menstrual cycles tend to follow the lunar cycles, so don't be surprised if you occasionally get 2 periods during one calendar month. With this you can begin to predict when your period will come. This in turn, can help you better prepare for and cope with the effects of PMS.

I hope this helps, Monique

For more information about soy and great soy recipes, read my book
Virtues of Soy: A Practical Health Guide and Cookbook

For more information about the menstrual cycle, go to http://en.wikipedia.org/wiki/Menstruation

For more information about PMS, read "Nutritional Factors in Menstrual Pain and Premenstrual Syndrome" by Neal D. Barnard, MD at http://www.pcrm.org/health/clinres/menstrual.html

Also, go to http://en.wikipedia.org/wiki/PMS

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Soy's estrogenic effects on females and endometriosis?

Question: Dear Monique, Back in December, I made a very unexpected visit to the emergency room while having my period due to excruciating, absolutely debilitating "cramps." I couldn't walk or even drive myself home when I finally asked for an ambulance to be called. After a very rough pelvic exam, catheterization and blood work, I was determined to be "fine." The doctor who did my pelvic told me that the pain was most likely caused by the bursting of a "chocolate" cyst, or a cyst filled with oxidized blood, which is usually a symptom of endometriosis.

Needless to say, I did my homework and read quite a bit on endometriosis. According to several natural-healing sources, veganism is strongly recommended for people who have this mysterious disorder, which entails growth of excess uterine tissue outside of the uterus. I have been vegetarian for about six months now and have cut back on dairy with no real problem. I was strictly vegan for a month, then I lapsed.

My concern is that if I go completely vegan, a good deal of my diet will include soy foods in one form or another. I love soy! However, I'm worried that the soy I ingest will raise my estrogen levels and adversely affect my endometriosis, which, according to some, is caused by excess estrogen in the body. Does soy really raise estrogen levels, or is it a myth? How can I still enjoy my tofu and soymilk and not be preoccupied with endometriosis?

Thanks for any help or advice you have! ~ Angela from New Mexico.

Answer: Dear Angela, I am so sorry to hear about your painful experience. You are right that a vegan diet can help with endometriosis. However, I would like to clear up the confusion you have about soy's estrogenic effects.

From what I understand, soy's isoflavones can have a protective effect in a woman's body. Soy contains high levels of isoflavones, which are weak forms of plant estrogen (also called phytoestrogen). Soy's isoflavones resemble human estrogen in chemical structure yet are weaker. While they are only one-hundredth to one-thousandth as potent as human estrogen, by mimicking estrogen at certain sites in the body, isoflavones provide many health benefits that help you avoid disease.

Studies conducted at the Cancer Research Center of Hawaii found increased intakes of soy in the diet may reduce the risk of endometrial cancer (cancer of the uterus). Researchers found that the women who ate the highest amounts of phytoestrogen rich foods, like legumes, tofu and other soy-based products, had a 54 percent reduction in endometrial cancer risk, compared with those who consumed the least amounts. When isoflavones attach to the estrogen receptors on tumor cells, they prevent the body's far more potent natural estrogen from doing so, thereby producing a protective effect against hormone-related cancers.

For women who suffer from endometriosis, Dr. Andrew Weil recommends "minimizing your intake of estrogen from outside sources, such as commercially raised animal foods. Eat soy foods such as tofu, tempeh, and miso, which are rich in plant estrogens and seem to block more harmful forms of estrogen. Reduce the fat in your diet. Limit your alcohol intake. Make sure you get nourishing food and eat lots of fiber. Exercise regularly. Also, cut dairy foods from your diet." Dr. Weil maintains that regular aerobic exercise reduces circulating estrogen levels in the body. Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health (2004) by Andrew T. Weil

Dr. Christiane Northrup suggests in her book "Women's Bodies, Women's Wisdom" (1998) taking a daily multivitamin, along with B complex (about 50 milligrams of each of the B vitamins) and 400 to 800 milligrams of magnesium. Additionally, she says to eat a low-fat, high-fiber diet. Dr. Monica Stokes (a San Francisco gynecologist) also emphasizes the need to include a high amount of fiber in your diet to help eliminate estrogen from your body.

I hope this helps, Monique

For more information about endometriosis and alternative treatments, visit:

(1) Endometriosis at http://www.pcrm.org/health/prevmed/endometriosis.html

(2) The Endometriosis Association's website "Endo-Online"

(3) The National Institutes of Health's "Facts About Endometriosis"

(4) Wikipedia, the free encyclopedia "Endometriosis"

You may also want to read my book Virtues of Soy: A Practical Health Guide and Cookbook and visit the Virtues of Soy website.

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Soy's estrogenic effects on males?

Question: Dear Monique, I have been a vegetarian for 5 years now and I have used soy almost every day in some form or another. I was reading last week about the estrogen "effect" of soy. Of course, I have heard menopausal women using soy can really help them. But now, the question of what it is doing to boys, men, or even other younger women and girls. Not to mention what affect it may have on children/babies who have had soy formula.

I was under the notion that the steroids that are given to animals are the reason why children are maturing at a younger age, etc... Since I don't eat meat (neither has my son, 3 1/2 yrs. old, who has been breastfed and never fed formula), I didn't think this was a problem for us. What have others heard about this? Is there any truth to boys and men, even girls and younger women eating soy (a lot, I'm not talking about now and then) and estrogen "problems?"

This article I read also mentioned that even "100 gm of any soy product has the estrogenic content of a contraceptive pill." Right now we have been trying to get pregnant for about 2 years now. If this article has any truth to it, I will do less soy. I will not stop eating it, but I will seriously consider using it much less. Just trying to figure this out. I would love to hear what others know or have heard about this question.

Answer: The conflicting reports about soy's estrogenic effects have caused concern and confusion to many parents and parents-to-be. Ever since findings on isoflavones ability to "mimic" estrogen has surfaced, all kinds of rumors about soy's negative effects have emerged. Some of these misinformed statements include: it will make male infants more effeminate; it can lower the libido; it causes males to get larger breasts.

However, I have found that most of these rumors are unsubstantiated, and that there have been no reports or studies published from credible sources that indicate that they are in fact true. Soy foods have been used in Asian countries for well over two thousand years, without causing fertility problems or interfering with the hormones of their male population.

Additionally, for roughly 60 years soy formula has been used in the U.S. without any statistical data that would support any need for concern. In fact, The American Academy of Pediatrics supports the use of soy formula for children who cannot or will not consume breast milk or cow's milk-based formula. They found no significant differences in sexual development or preferences in adult males and females who consumed soy-based formula as infants compared to those who had milk-based formulas. I truly believe that they wouldn't endorse soy formula use if there were nutritional or hormonal concerns. There is a large body of research supporting the safety and use of soy-based infant formulas.

To read more about soy formula safety, read my Q&A...
"Is infant soy formula better than milk-based formula?"

It is also interesting that most body building formulas have soy protein isolate as their primary ingredient (that is 70% or more by weight). These products are largely consumed by men and have not resulted in the development of feminine features.

Since I have not read the article you are referring to, I cannot comment on its accuracy. However, I have found a few studies which have suggested that eating large quantities of RAW or UNDERCOOKED soybeans may affect fertility and possibly developing fetuses. Until scientists know more, pregnant women and those having difficulty conceiving may want to reduce their exposure to estrogen rich foods, like soy, and not take any isoflavone supplements. They should only consume, in moderation, fully cooked soy foods like tofu, or fermented soy products like tempeh and miso.

Generally, Asian women have not shown detrimental effects from eating soy foods before, during or after pregnancy. Therefore, we can surmise that a well balanced plant-based diet with a moderate amount of soy would be safe for pregnant and nursing American women. However, since you are having problems conceiving, I suggest that you discuss soy consumption with your doctor to find out how much is okay for you to use during this time.

For more information about soy,

Read my Q&A's

• Soy and reproductive health?

• Soy for men versus women?

and visit the Virtues of Soy website.

Also read "Vegetarian Diets for Children: Right from the Start" at http://www.pcrm.org/health/veginfo/veg_diets_for_children.html

Recommended Books...

• Plant Based Nutrition and Health
by Stephen Walsh

• The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis

• The Food Revolution: How Your Diet Can Help Save Your Life and Our World
by John Robbins

• Virtues of Soy: A Practical Health Guide and Cookbook
by Monique N. Gilbert

• Dr. Spock's Baby and Child Care (8th edition)
by Benjamin Spock


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Soy for men versus women?

Question: Dear Monique, I have been reading lately that too much soy could be a bad thing for men, while it is still good for a woman to eat plenty of soy. Could you please comment? Thank you. Mark

Answer: Recent research indicates that men can greatly benefit from soy's healing properties. Soy is not only good for women, it is terrific for men as well because it fights disease on several fronts. For men in particular, soy can help lower cholesterol levels, reduce the risk for heart attack, stroke, high blood pressure, prostate cancer, colon cancer, osteoporosis, diabetes and kidney disease. These conditions are very prevalent in American men. However, by adding more soy to their diet, men can prevent these illnesses from occurring.

Numerous scientific and medical studies have confirmed soy's role in promoting good health. They have shown it to help prevent the buildup of arterial plaque, which reduces the risk of coronary heart disease, stroke and hypertension. That the isoflavones in soy foods like tofu and soymilk can prevent prostate cancer by hindering cell growth, and can fight osteoporosis by stimulating bone formation and inhibiting bone resorption. Also, the fiber in soy foods like tempeh, edamame and textured soy protein can prevent colon cancer and help control diabetes and kidney function.

Tofu is the most versatile of all the soy foods. However, tempeh is by far the most nutritious and easiest to prepare and digest. It contains the highest amount of soy protein, isoflavones and fiber per serving. Don't worry about eating too much of it, as more medical evidence is presented, you will see that soy is a powerful tool for maintaining good health in men. In fact, my husband has been eating soy every day for more than 16 years now with no ill effects. So feel confident that you will be doing your body good by eating more soy.

For more information about soy, read my book Virtues of Soy: A Practical Health Guide and Cookbook and visit the Virtues of Soy website.


Other Recommended Books...

• Plant Based Nutrition and Health
by Stephen Walsh

• The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis

• The Food Revolution: How Your Diet Can Help Save Your Life and Our World
by John Robbins


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Irritable Bowel Syndrome?

Question: Dear Monique, I have been a vegetarian for 8 (almost 9) years. Recently, I was diagnosed as having Irritable Bowel Syndrome. Since then, I have been eating a lot of rice and baby food because I am having trouble digesting food.

Do you have any food, diet, or exercise suggestions that could help me control this syndrome? Thanks! Kerri

Answer: Dear Kerri, Irritable Bowel Syndrome (IBS) can result in diarrhea, constipation, lower abdominal pain, and sometimes all three. It is usually caused by certain foods, drinks, or emotional stress. (Make sure you and your doctor have ruled out more serious conditions which have similar symptoms, such as dysentery, lactose intolerance, or an inflammatory bowel disease.)

Many people suffering from IBS find relief with diet, exercise, and stress-relieving techniques. Dietary fiber, found in vegetables, fruits and whole grains, promotes healthy intestinal action and helps regulate stool consistency.

Try adding more easy-to-digest high-fiber foods to your diet, like prunes, oatmeal, brown rice, mashed pumpkin, lima beans, peas, sweet potatoes, and tempeh. But, reduce your intake of gas-producing foods such as cabbage, brussel sprouts, broccoli, cauliflower, beans and onions. (Although tempeh is made from soybeans, because it is a fermented soy product, it is easy-to-digest and doesn't produce flatulence.)

To keep your bowels running smoothly you also need plenty of fluid. Drink 6-8 glasses a day of water or other easy-to-digest fluids like chamomile tea, mint tea or ginger tea.

Yoga, Pilates and walking are wonderful exercise techniques that massage and tone the intestines, and the body. Try walking for 10-30 minutes or do the Pilates mat exercises, about 20 minutes before or 40 minutes after you eat. Yoga can be done either in the morning or at night. Yoga has an added benefit of helping you cope with emotional stress because it forces you to focus on breathing, stretching and balancing. Yoga helps quiet the mind and tone the body, inside and out.

You may also want to keep a food log to determine what foods agree with you, which ones should be avoided, and how often you eat. Many times it's not what, but how you eat which can cause IBS to act up. Digesting a lot of food all at once can over-stimulate your digestive system. Try eating more frequent smaller meals throughout the day, rather than infrequent larger ones.

Finally, don't worry too much about having IBS, learn to cope with it. The last thing you want to do is get all stressed out because you have IBS, thereby creating a vicious cycle.

I hope this helps.
Sincerely, Monique

For more information about living with IBS, read...

• Eating for IBS: 175 Delicious, Nutritious, Low-Fat, Low-Residue Recipes to Stabilize the Touchiest Tummy
by Heather Van Vorous

• A Victim No More: Overcoming Irritable Bowel Syndrome
by Jonathan M. Berkowitz, MD

• The Irritable Bowel Syndrome Solution
by Stephen Wangen

Also go to http://en.wikipedia.org/wiki/Irritable_bowel_syndrome

To get you started with yoga, try the video Basic Yoga Workout for Dummies with Sara Ivanhoe

And a great video for the Pilates mat exercises is Pilates for Dummies with Michelle Dozios


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.