Ladies, this one is for you.

Certain types of pads and tampons contain chemicals that may worsen period pain, cause allergic reactions and irritation, lead to pelvic inflammatory conditions and even fertility problems.  They have a huge impact on our environment, as some of their ingredients never break down.  In this article I will look at what these synthetic products are doing to our body, and discuss some of the alternatives that are available to us.

Tampons – Is this the most important item to choose organic?

Chances are, if you’re interested in your health and wellbeing you have decided to ‘go organic’ – you shop for organic fruits and vegetables, you limit your use of house hold chemicals, you might also use organic body products.  But for women, an often overlooked source of chemicals is through our sanitary items – pads and tampons.

Most conventional pads and tampons use a variety or blend of rayon (wood pulp), viscose (synthetic product) and cotton.  Some tampons are also coated in polypropylene (a crude oil derived plastic) to make them ‘slippery’ as well as to bind and contain the synthetic fibres together (pure cotton tampons are much stronger so will not disintegrate).   Cotton is actually quite a ‘dirty’ crop – it is the most heavily sprayed crop in the world (26% of the world’s pesticides are used on cotton!) so cotton products contain a whole host of pesticides.  These cotton products are then bleached with chlorine, which as a result leaves a by-product called dioxin.  Most sanitary products also have added chemicals to absorb odour or create fragrance, however these are also derived from crude oil products.

This may in fact be one of the most important items with which to choose organic, as our ‘lady bits’ are actually extremely capable of absorbing chemicals.  This is not good news for the health conscious, and to make matters worse these chemicals can actually increase period pain!

The pesticides from cotton, the polypropylene that coats and exists within the tampon and the dioxin from bleach combine to create a hectic combination of chemicals that increase inflammation in our ‘lady parts’ and can also lead to other health problems such as endometriosis and infertility.  These chemicals are also commonly responsible for causing irritation and allergic reactions down there, so going organic can result in a much pleasanter time of the month.

Consider this rough equation:

• A woman with a regular cycle will have 11-13 periods a year.  Assuming she has a standard menarche from 13, and enters menopause at 51, that’s 456 periods.
• Take out about 42 periods for an average of 3 children (9 months pregnancy, approx 5 months of no periods during breastfeeding) to reach 414 periods.
• The average women has a period for 3-7 days (so let’s say 5), and can use anywhere from 3-6 tampons or pads a day (so let’s say 5).  That’s 25 pads and/or tampons a period.
• 25 pads/tampons a period x 414 periods = 10,350 pads/liners in a lifetime (oh and don’t forget the thousands of liners we’re probably going to use as well!)

That’s a lot of pads and tampons, and cumulatively, a lot of exposure to chemicals that you don’t want down there!

Photo by Karl Wiggers on Unsplash

GOING ORGANIC

Nowadays, many people are making efforts to reduce their exposure to chemicals – for good reason.  Good quality research papers have shown that many pesticides in our food can disrupt hormones, nervous system health and our immune system, and in addition can lead to several cancers and conditions such as chronic fatigue syndrome.

Going on from this, we can extrapolate from the knowledge that eating chemicals is bad for us, so therefore applying chemicals to our skin is bad as well.  (Cue an abundance of body creams and lotions with ‘organic’ labels, and another booming industry fraught with misinformation that misleads consumers (organic body products are not regulated in the same way that organic foods are, and many products labelled as organic may still contain harmful chemicals) – regardless of whether it is labelled as organic we should still diligently check ingredients of products we choose, and buy from reputable companies/suppliers).  Using (actual) organic body care products is another good move; in fact it may be even more important than using organic food as our digestive system, when working properly has a lot of acids and enzymes (e.g. in our saliva and stomach) that help to break down and eliminate chemicals.  Our skin is an amazing organ, and it has a great capacity to absorb anything that we apply to it, particularly when it is rubbed on in an oily based i.e. a cream.  This comes in very handy when we want to apply therapeutic creams, however not so good when the creams contain nasties.

The mucous epithelial membranes that exist within regions such as the rectum, nose, lungs and vagina have an even greater absorptive ability than the skin, which is why pessaries and suppositories have such a fast and effective action.  In addition to this the blood supply from the vagina goes directly into the pelvic plexus (the same veins the ovaries normally empty into), so when certain hormones and chemicals are applied to the vaginal mucous membranes they are directed towards the uterus before they are assimilated into the rest of the blood stream(1).

Pads and tampons are a major source of chemicals, due to the excessive spraying of cotton crops.  Tampons that contain other fibres, such as rayon, can leave trace amounts of fibre and chemicals on the vaginal wall after removal – this is an issue for not only chemical exposure, but greater risk for toxic shock syndrome.  According to Dr. Philip Tierno, a Clinical Professor of Microbiology and Pathology at NYU Medical Centre, 100 percent cotton tampons “consistently test under detectable levels for TSS toxins.”(2)  This is because non-cotton products have a structure that is more likely to shed fibres.  In the attempt to bind these fibres together tampons are coated in a type of plastic coating called polypropylene.

Check out this video to see the different tampon types hold their fibres together.  These polypropylene chemicals do not break down or decompose.  Remembering how many tampons are used in a life time this could accumulate, potentially contributing to health concerns, but it the immediate sense it can also cause irritation of the sensitive vaginal area.  Vulvovaginitis is a problem that many women experience and if it is worsened by sanitary items, it can make that time of the month a very uncomfortable time.

I have experienced in both myself and my patients a significant reduction in period pain with the use of organic sanitary items.  While there is limited research on this matter, I theorise the pain reduction to be due to a few reasons:

• By avoiding the polypropylene there is less of a topical irritation, creating less inflammatory chemicals in the area.
• Insertion and removal of tampons cause micro-tears in the vaginal wall, in which tampon residue can remain.  Synthetic tampons have a greater likelihood of leaving residue and the nature of their fibres can be more irritating.
• The removal of chemicals which can mimic oestrogen can both reduce prostraglandin production as well as reduce the exacerbation of conditions such as endometriosis, pelvic inflammatory syndrome and fibroids.

WHAT ARE OUR OPTIONS?

Organic pads and tampons

There are several brands that use organic products, and organic cotton tampons.  While they are usually a little pricier than conventional brands, I personally consider it to be worth it.

Organ(y)c, TOM Organic and Natracare are good options.  TOM Organic is an Australia based company, and also offers ‘subscription’ service, a novel idea considering this is something we use on a regular monthly basis (ooh and they’re pretty!).  Other less widely available brands include Seventh Generation.

Reusable pads.

Reusable pads usually consist of organic cotton and come in a variety of shapes and colours.  They are clipped onto the bottom of the panties and when used, need to be soaked overnight then washed as per normal.  This is considered to be more environmentally friendly than disposable pads and tampons, and many women consider this to be more comfortable as well – they feel like normal underwear and are silent (no plastic crinkling sound).  While the need to wash these pads may turn some women off, the environmental benefits are good and these are a viable option for those who do not wish to use an insertable product.

Wemoon is an Australian based company that offers a variety of reusable pads.  Lunapads also offer products online in a variety of fun colours, and also stock liners.

Menstrual cups.

Menstrual cups are bell shaped silicon or latex cups that are inserted into the vagina to collect menstrual flow.  This is a concept that has been around for a long time, however it is not commonly used or known about these days, perhaps due to a perceived ‘ick factor’?

According to the Diva Cup website, once you have tried menstrual cups you realise that most concerns are unwarranted – i.e. a typical flow is only 30mL per day, therefore removing the cup really isn’t going to be like a scene from a horror movie, and menstrual blood only smells once exposed to oxygen, so using the cup isn’t going to create more of an odour (in theory it will be less so!).  They can take a few cycles to get the hang of, to ensure they are positioned correctly.

Menstrual cups do have an impressive list of benefits – they are good for the environment, they can be kept in for 12 hours, reduce period pain (see above) and save money in the long term (while they cost about $60 to buy outright, they can save you up to $150 a year compared to buying disposables).

A good brand is the Diva Cup, which is approved by TGA in Australia.  Other brands include JuJu, Lunette, The Keeper (made from rubber) and The Moon Cup (made from silicon).

EDIT 3/10/17: I wanted to share my personal experience with a menstrual cup. Not long after writing this article I invested in a Diva Cup, and I can share with you that it has made my time of the month much easier, as having to change the cup only once in the morning and night means I can essentially forget about my period while I am out and about. I also have not had to buy any tampons, and only bought about 2 packets of pads (excluding maternity pads for post-partum) in the 4 years since getting the cup. I used to experience a lot of period pain, and when starting to use this I did notice there was some discomfort on the days I was worse, so I chose to use a pad on those days, however as time has gone on I now don’t have any period pain (I think due to improving my chemical exposure, using herbs, exercise, yoga and having a baby) so I can use the cup for my whole period. I used to have to wear a liner with it during the night and on day one of my period, but not at the moment. I found that it took a few cycles to get practiced enough to insert it confidently, having to learn the right angle to put it in and how to hold it so I could twist it into position, but now I can do it easily. I have on occasion had to change it whilst away from home but it is easy enough to do, I just tidy it up with some toilet paper and give it a good clean when I get home. I did read some reviews that the cup stains, but I haven’t found that to be the case, and this is 3+ years later. I also have been fine to exercise with it in, as long as it is inserted correctly to begin with. So essentially, I would definitely recommend getting a menstrual cup!

Absorbent Underwear

Companies such as Modibodi and THINX offer underwear that has absorbent section where a pad would be. They can be worn as a back up for menstrual cups or tampons, or on their own for those with a moderate-light flow. You can choose the type of absorbency that’s right for you – the range goes from 2.5ml absorbency (1/2 tampon) to 10-20mL (2 tampons).

They are reusable, so great for the environment, and save money for you over time. For athletes who don’t like wearing pads, tampons and cups during exercise, this is a great option.

Other options (that I haven’t research too extensively…)

• Reusable tampons (hard to find, most I’ve seen appear to be knitted, could that could be your next craft project?)
• Sea sponges (think re-usable tampons from the sea)
• Free bleeding (you were just going to wash those clothes anyway, I guess?)

Have you tried some of the less conventional options?  Or have you noticed a change from using organic pads and tampons?  Let me know your thoughts.

Works Cited

1. Touitou, Elka and Brian, W Barry. Enhancement in drug delivery. Boca Raton, Taylor & Francis Group : CRC Press, 2007.

2. Women Beware: Most Feminine Hygiene Products Contain Toxic Ingredients. Mercola.com. [Online] 22 May 2013. [Cited: 6 November 2013.] http://articles.mercola.com/sites/articles/archive/2013/05/22/feminine-hygiene-products.aspx.

The post Choosing the right products for that time of the month. appeared first on Alison Mitchell Naturopath.

Calcium and Magnesium

Minerals rarely work in the body in isolation.  They are all in a convoluted relationship with one another, where if one mineral is low in the body it can cause another to become too high, or vice versa.  To be healthy (keep the body in a state of homeostasis)  we need to have these minerals in a certain ratio to one another.  Some examples of important mineral ratios include sodium:potassium, zinc:copper and calcium:magnesium.  If a person had good levels of zinc, but even higher levels of copper, that would typically present with a zinc deficiency.  One of the most well known minerals is sodium (salt), which is famous for elevating blood pressure.  There are some people that are very sensitive to a disruption in their sodium:potassium ratio, and having the slightest amount of sodium can send their blood pressure through the roof.

Calcium and magnesium ratio is most commonly recommended at a 2:1, however there is some evidence that suggests that supplementing with doses of 1500mg calcium per day does not disrupt magnesium concentrations.   However it is always important to take into consideration individual requirements, as there are many factors that affect the utilization and absorption of minerals such as digestive health, diet, stress and genetic makeup.  The type of mineral is important as well.  A well known form of calcium supplement, in the form of calcium carbonate is advertised as being the highest dose of calcium available.  This does not take into consideration our ability to absorb it or utilise it properly in the body.  Magnesium oxide is another commonly sold form, usually because it is the cheapest however this can cause digestive irritation (not something most people would want).  It is better to seek advice on the type of mineral that is best for you.

Calcium and Magnesium are important minerals for the body, and we have an increased need for these during pregnancy (particularly from the second trimester on).  Most pregnancy multivitamins don’t contain adequate levels of these minerals which are needed in fairly high doses (the multi would need to be the size of a golf ball) so additional supplementation may be necessary.

Calcium is an extremely important nutrient leading up to and during pregnancy. It is necessary for the development of bones and teeth in the foetus.  Approximately 30 to 40 g of calcium are transferred to the foetus throughout the pregnancy, the majority in the third trimester. It is important for the mother to have good stores of calcium before becoming pregnant so that the health of her own teeth, bones, nervous system and muscular function is not at risk.  Adequate maternal calcium levels can also help to maintain normal blood pressure during pregnancy.

Along with calcium and vitamin D, magnesium is essential for the development of healthy bones, teeth and nervous system, and for maintaining the health of these tissues in the mother.

Adequate magnesium will help prevent muscle cramps and keep blood pressure normal.  It also plays an important role in regulating normal blood sugar and insulin levels and nourishing the nervous system.

If you are pregnant or are looking at becoming pregnant, give us a call or send me an email and we can book you in for a consultation to discuss your nutritional needs.

The effects of Calcium supplementation during pregnancy

Pre-eclampsia and gestational hypertensive disorders are significant causes of maternal and foetal morbidity and mortality worldwide.  Many studies demonstrate a link between calcium intake and these hypertensive conditions during pregnancy. This review of 15 randomised controlled trials investigated the influence of calcium supplementation during pregnancy and the incidence, risk and severity of these hypertensive disorders and neonatal outcomes.

Results  showed:

The post Calcium during pregnancy and it’s relationship to magnesium appeared first on Alison Mitchell Naturopath.

The Body’s Demand for Magnesium

Magnesium is an essential mineral used in over 300 biochemical processes in your body. Magnesium can improve your vitality and wellbeing, help you function well in times of stress and support healthy moods. It also relaxes your muscles and plays a key role in energy production. This important mineral also helps your heart by supporting healthy blood pressure and blood sugar levels, as well as maintaining a steady heartbeat.

Demands of Modern Lifestyles

The reality is that many Australians are magnesium deficient. Common conditions such as stress, cardiovascular disease and diabetes increase the body’s demand for magnesium. This increased requirement is often not met due to our reduced dietary intake of magnesium rich foods. Hundreds of years ago, our foods were naturally rich in magnesium and deficiency in this mineral was rare. However, with our modern day lifestyles increasing the need for food processing and the refinement of grains, these once magnesium abundant foods are now containing significantly less magnesium. For example, the refined wheat flour often eaten today contains only 16% of the magnesium found in whole wheat grain.

Risk factors for magnesium depletion

• Excessive intake of alcohol, salt, phosphoric acid (soft drinks) and caffeine
• Hyperaldosteronism, hyperparathyroidism with hypercalcaemia, hyperthyroidism, diabetes mellitus
• Profuse sweating
• Intense, prolonged stress
• Coeliac disease, inflammatory bowel diseases, malabsorption syndromes, partial bowel obstruction, vomiting/diarrhoea, pancreatitis, infections, parasitic infection
• Hyperthermia, phosphate depletion, potassium depletion, hyper catabolic states such as burns
• Pregnancy, lactation, excessive menstruation
• High levels of intense exercise
• Imbalance of other nutrients such as calcium, b vitamins and zinc

Minimise consumption of refined and processed foods, sugar, tea, coffee, carbonated drinks and alcohol, as they all deplete your magnesium stores.

Need a Magnesium Boost?

A surprising number of people have low magnesium levels and early detection may assist in the prevention and improved management of certain health conditions. Magnesium deficiency may be associated with:

• Stress, anxiety, and nervousness.
• Insomnia.
• Muscle tension, twitches, cramping and spasms.
• Tension headaches and migraines.
• Reduced pain threshold.
• Tiredness, lethargy and fatigue.
• Chronic fatigue.
• High blood pressure.
• Premenstrual syndrome (PMS).
• Diabetes.
• Asthma.
• Fibromyalgia.
• Chocolate cravings
• Palpitations
• Hyper irritability and excitability

Stressed Out?

If you are stressed, you actually need more magnesium than usual to keep your muscles relaxed and keep your nervous system going. The irony is that during times of stress, you excrete more magnesium, leaving your stores of magnesium depleted. This depletion of magnesium can leave you feeling anxious, uptight and can even affect your sleep. This results in a vicious cycle, whereby stress lowers your magnesium levels and low magnesium levels increase your stress!

Stop the Vicious Stress Cycle

In the 21st century we are all too familiar with stress, be it related to work, relationships, finances or traffic jams. Many of us are stressed on a daily basis which means our body’s demand for magnesium is increased. Stress hormones are increasingly released when magnesium levels are low. When you are stressed, your body excretes more magnesium, at a time when you need it the most. This may lead you to feel uptight, anxious and even more stressed, thus perpetuating the cycle of ongoing stress and magnesium depletion. Magnesium and taurine combined with specific B vitamins and glutamine can help rapidly reduce these negative effects of stress and help break the stress cycle.

The Heart Loves Magnesium

Magnesium can be of great benefit in supporting cardiovascular health. Low magnesium levels can place stress on the cardiovascular system, leading to hypertension and arrhythmias. Magnesium and taurine supplementation have been shown to decrease both systolic and diastolic blood pressure and support healthy heart function.  Magnesium orotate is another form of magnesium which has been shown to be very helpful for cardiovascular health as it targets heart muscles.

Cramps and Restless Legs

Muscular cramps and tension are commonly associated with magnesium deficiency. Magnesium has long been recognised for its important therapeutic applications in enhancing muscle relaxation and relieving spasms.

Athletes are in high need of magnesium as it is used up so much in exercise.  It’s important for muscle recovery, muscle relaxation and for energy synthesis.  If you do a lot of exercise and you feel especially sore and tired afterwards and your stamina is reduced you might have a magnesium deficiency.

Choosing the Right Magnesium

Not all forms of magnesium are the same. When you want to increase your body’s magnesium stores, it is important to choose the right form. Magnesium diglycinate is a specific type of magnesium chelate that has an increased absorption rate.  It has been shown to have over eight times greater absorption than magnesium oxide, without the digestive upset that can occur with other forms of magnesium.

Most Diets Are Deficient in Magnesium

Magnesium is found in a wide range of foods (see above). However, the bad news is that it can be difficult to get an adequate supply of magnesium from your diet. In fact, a recent scientific study found that the daily intake of magnesium was below the Recommended Daily Intake (RDI) for 76% of men and 86% of women tested! Compounding this is the fact that modern lifestyles actually increase your daily magnesium requirements significantly. For example, stress can deplete magnesium levels, as can a high consumption of tea, coffee and alcohol. Exercise can also increase your magnesium requirements.

Munch on Magnesium Foods

Magnesium is found in a wide range of foods. Include the following fresh, nutrient-rich foods in your diet each day:

• Green leafy vegetables; spinach, kale and silver beet.
• Nuts and seeds; raw almonds, cashews, brazil nuts, pumpkin seeds and sunflower seeds.
• Whole grains; rye, quinoa, oats, wheat and buckwheat.

Food Sources of Magnesium

Here’s a recipe for a snack high in magnesium.

RDI

• 400mg/day (men 19-30 years); 420mg/day (men >30 years)
• 310mg/day (woman 19-30 years); 320mg/day (women >30 years)
• 400mg/day (pregnancy < 18 years); 350mg/day (pregnancy >18 years)
• 360mg/day (lactation < 18 years); 310mg/day (lactation > 18 years).

Replenish Your Reserves

If you are low in magnesium it is important to replenish your reserves with a supplement, as well as eating magnesium rich foods.  Different magnesium formulas are available with different combinations of ingredients and doses for different conditions such as cardiovascular health, exercise support, fatigue, anxiety, or cramps.

Although magnesium supplementation is traditionally used to correct or avoid a deficiency research has shown that supplementation can play a role in the management of several health conditions when given in the right form and dose.

Nutritional supplementation is not just for preventing deficiencies, it can actually be used to treat conditions by correcting chemical pathways that are out of sync.   Some of the most common conditions magnesium has been used to treat include headaches and migraines, PMS, stress, heart problems, fatigue, asthma, depression, anxiety, restless legs syndrome and period pain.

If you think you need magnesium supplementation, make an appointment today to get a high quality supplement that’s right for you.

Related:

CALCIUM DURING PREGNANCY AND IT’S RELATIONSHIP TO MAGNESIUM

MAGNESIUM FOR MIGRAINES

MAGNESIUM BALLS

The post Magnesium appeared first on Alison Mitchell Naturopath.