Oestrogen metabolism in men and women

Our exposure to oestrogen begins in foetal development and too much oestrogen, or the wrong ratios of oestrogen, can lead to hormonal imbalances in both men and women. Supporting phase I and phase II liver detoxification processes can help support healthy metabolic pathways of oestrogen in the liver.

3 types of oestrogenOestrogen is a steroidal hormone produced from the building blocks of cholesterol and testosterone and is an umbrella term used to describe three different types of oestrogen made by the body known as:

Oestrone (E1) - produced in the ovaries/testes and peripheral tissues Oestradiol (E2) - produced in the ovaries/testes Oestriol (E3) - produced via the metabolism of E1 and E2 in extra-ovarian/testicular

tissues, where testosterone is converted into E1 by an enzyme known as aromatase.

E2 is the most potent form of oestrogen, while E1 and E3 only provide weak oestrogenic activity. Oestrogen accelerates and stimulates cell growth in all oestrogen sensitive tissues and, while the majority of oestrogen is produced in the ovaries/testes, fat cells, adrenal glands, the liver and breast tissue can also produce oestrogen.

Xeno-oestrogens found in the environmentXeno-oestrogens, also known as ‘endocrine disrupters’, are profound hormonal disruptors structurally similar to oestrogen that mimic the activity of oestrogen in

the body. Xeno-oestrogens can be found in our environment in pesticides, herbicides, drugs, fuels and plastics e.g. dioxins and polychlorinated biphenyls (PCBs).

Controlling oestrogenHealthy oestrogen levels are controlled and finely balanced by positive and negative feedback loops between the brain (hypothalamus and pituitary gland) and the ovaries/testes. Excess oestrogen occurs when either too much oestrogen is produced, excess oestrogen is not cleared effectively from the body, or through exposure to xeno-oestrogens.

Phase I and phase II liver detoxificationCirculating oestrogens are metabolised in two stages: phase I and phase II liver detoxification. E1 and E2 are converted to three ‘hydroxy’ metabolites by the liver during phase I detoxification:

The good: 2-hydroxyoestrone (2-OH) The bad: 16-hydroxyoestrone (16α-OH) The ugly: 4-hydroxyoestrone (4-OH)

2-OH is considered favourable with a protective effect against cellular proliferation and other oestrogen related conditions while 4-OH and 16α-OH are considered unfavourable with proliferative effects and are responsible for many oestrogen related conditions.

Ratios between 2-OH, 4-OH and 16α-OH are important too. A healthy ratio between 2-OH:16α-OH is considered to be two or more whereas a high ratio of 16α-OH:2-OH is associated with unhealthy proliferation of oestrogen sensitive tissues including breast and ovarian tissue.

Supporting phase I liver detoxification promotes the production of 2-OH and decreases the production of 4-OH and 16α-OH. 2-OH and 4-OH may also be oxidised to highly damaging free radicals known as quinones, considered to be the largest health risk associated with oestrogens.

Phase II liver detoxification utilises COMT (catechol O-methyltransferase) to add a methyl group and glutathione S-transferase (GST) to add glutathione (GSH) to the hydroxyoestrone metabolites produced in phase I. Oestrogen may also skip phase I and proceed directly to phase II via glucuronidation or sulfation pathways.

Health hazards of excess oestrogen or unhealthy oestrogen ratiosHigh levels of circulating oestrogens or unhealthy oestrogen ratios can increase the risk of cellular proliferation, so it’s important that oestrogens are broken down efficiently and effectively for elimination. Certain herbs and nutrients, including Broccoli sprouts, Rosemary, St Mary’s thistle, quercetin and glutathione can all help to support phase I and phase II liver detoxification processes for healthy metabolism of oestrogen in the liver.

Do you have a diet high in sugar?

Eating a diet high in sugars satisfies and rewards both the pleasure and pain centres of your brain. When your blood glucose levels become too low, the desire to seek out sugar becomes amplified, impacting your chromium levels and blood glucose metabolism.

What’s with sugar?Once you start eating foods high in sugar, it can be hard to stop. Sugary foods are typically high in calories and low in both nutrients and fibre, and their ability to make you ‘feel good’ makes them easier to overeat. High-sugar diets increase the excretion of chromium in the urine which can leave you needing more of this important mineral. Low levels of chromium have been found in those who consume a high sugar diet.

What is chromium?Chromium is an essential trace mineral well known for its role in carbohydrate, fat and protein metabolism in general, and glucose metabolism in particular; chromium is a co-factor in all insulin-regulated activities in the body. Chromium picolinate and chromium chloride are two trivalent forms of chromium; the same form of chromium mainly found in foods and the form your body can utilise. Trivalent chromium is the most stable form of chromium and has the best bioavailability and absorption. Chromium is found throughout the body, although the highest concentrations are found in the bones, spleen, liver and kidneys.

Low levels of chromiumAlthough a chromium deficiency is relatively rare, low levels of chromium are very common as good dietary sources of chromium are scarce, so chromium intake is generally low. Increased urinary excretion of chromium due to a diet high in simple sugars or refined carbohydrates, strenuous exercise, infection, pregnancy, breastfeeding, periods of stress and corticosteroid medications (typically used for inflammatory and autoimmune conditions) all increase the requirement for chromium.

Chromium and glucose metabolismChromium is particularly important for healthy carbohydrate and glucose metabolism. Chromium is a component of Glucose Tolerance Factor (GTF), considered the biologically active form of chromium involved in glucose metabolism. Through GTF, chromium acts as a co-factor that boosts the activity of insulin, increasing tissue sensitivity to insulin, and assists in the uptake of glucose from the blood into the cells so it can be used for energy.

Benefits of chromium:

An important component of GTF, the biologically active form of chromium Involved in glucose metabolism Assists in the uptake of glucose into cells Requirements are increased when consuming a diet high in sugar Athletes or those involved in strenuous exercise may have increased requirements

for chromium Necessary for carbohydrate, fat and protein metabolism Assists in the maintenance of general wellbeing

Healthy digestion for a healthy you

Problems with digestive function will affect most of us at some point in our life. Maintaining a healthy gastrointestinal tract (GIT), particularly a strong intestinal barrier, can help support both your immune and digestive systems. Ultimately, a healthy digestive system means a healthy you.

The GITThe GIT is part of the digestive system and consists of the stomach and intestines. The GIT is responsible for digesting and breaking down the foods from your diet and absorbing nutrients. It contains gut-associated lymphoid tissue (GALT) which is essential for immune support.

Healthy intestinal barrier functionHealthy intestinal barrier function is essential for both digestive and immune health. The intestinal barrier acts as the gateway between the GIT and the bloodstream. It is composed of a single layer of cells lining the GIT, which mainly consist of enterocytes (intestinal absorptive cells) and tight junctions (which sit between the enterocytes). When the intestinal barrier becomes damaged, it is often referred to as ‘leaky gut’, where the tight junctions become ‘loose’, allowing unwanted substances to enter the bloodstream.

The intestinal barrier is a selective barrier coated in a layer of mucus that allows essential dietary nutrients, electrolytes and water from the intestines into the bloodstream and helps to prevent the passage of unwanted substances, such as food antigens, endotoxins and microorganisms.

Loss of intestinal barrier integrity is associated with:

Digestive disturbances Inflammation of the GIT Reduced immune system function Reduced GIT immune function Pathogenic microorganisms Poor digestive enzyme activity, particularly for proteins Hypochlorhydria (low stomach acid) Nutritional deficiencies Gut-brain axis dysfunction

Supporting the intestinal barrier with herbs and nutrients

The inner leaf juice or gel of Aloe vera provides mucilage that helps soothe irritation and inflammation of the GIT. Aloe vera maintains mucous membrane health and supports healthy mucous linings of the digestive system.

Calendula is traditionally used as an anti-inflammatory to help relieve mild gastrointestinal tract inflammation.

Licorice is traditionally used as a demulcent to help maintain and soothe the gastrointestinal mucous membranes. Deglycrrhizinated Licorice (DGL) is a specialised form of Licorice, typically containing less than 3.5% DGL can be used long-term if required.

Glutamine is involved in more metabolic processes than any other amino acid. The GIT is the greatest user of glutamine in the body. Glutamine is essential for normal intestinal barrier function due to its ability to preserve the integrity of the intestinal lining. Glutamine is an important fuel source for rapidly proliferating cells of the immune system and makes a significant contribution to maintaining GALT. Glutamine helps support healthy gastrointestinal immune function as it helps maintain secretory IgA, an immune marker which functions primarily by preventing the attachment of bacteria to the mucosal cells of the GIT. Prolonged, strenuous exercise depletes plasma glutamine concentrations.

Zinc supports healthy digestive function and gastrointestinal immune function. Zinc is an important component of various digestive enzymes and is important for the maintenance of intestinal barrier function. Zinc helps increase mucin production, a component of mucus, which acts as a lubricant to help protect the GIT lining from inflammation and other irritants.

Are hormones making you hungry?

You can be eating healthily and exercising regularly but still have problems maintaining a healthy weight. If this sounds like you, you might need to look a little deeper to determine whether your hormones are making you hungry.

Factors that influence hunger and appetite

Several factors can affect the way you consume food e.g. your existing eating habits, external cues and emotions - these are co-ordinated via the interaction of complex body systems involving the gut, brain and hormones. Genetics, the environment, lack of sleep, chronic stress, crash dieting or fasting, hormonal imbalances and your level of physical activity can also influence your hunger and appetite.

Difference between hunger and appetite

Hunger is the physical need to eat, caused by chemical changes in your body i.e. hormones, neurotransmitters and neuropeptides. Hunger enables you to eat just enough to meet your body's nutritional requirements.

Appetite is the desire to eat, caused by sensory or psychological reactions that stimulate an involuntary response allowing you to override feelings of hunger and overeat.

Appetite stimulants made by your body

Grehlin tells you that you're hungry. Chronically elevated levels of grehlin drive increased appetite, sugar cravings, overeating and increased risk of storing calories as fat.

Neuropeptide Y (NPY), in conjunction with grehlin, really drives up appetite. NPY dictates where and how extra calories will be stored in your body and delays that feeling of fullness after eating, allowing you to eat more. Stress stimulates the release of NPY, further increasing the storage of fat.

Appetite suppressants made by your body

Leptin is produced by fat cells in your body and when levels are high, you feel full and satisfied after eating. In other words, it puts the 'brakes' on your appetite. Long term obesity and stress disrupt leptin activity. When cells don't react to leptin signalling, there is leptin resistance, where the body is unable to detect signals of fullness, leaving you feeling hungrier, more often.

Cholecystokinin (CCK) is released as food enters the stomach, helping to slow down the movement of food and delaying gastric emptying so you feel fuller for longer. It takes more than 10 minutes for food to stimulate the release of CCK. Eating processed foods which are typically 'calorie rich' and can be consumed very quickly, makes it easy to overeat before the effects of CCK are felt.

Serotonin is often thought of as a brain chemical to regulate mood. However, serotonin is also involved in the regulation of eating behaviour and appetite control, and decreased serotonin levels increase your appetite for carbohydrates. Dysfunction in the 'gut-brain' axis can impact the production of serotonin.

Targeting those hunger hormones

Garcinia cambogia is widely used to make meals more filling and as a food preservative and flavouring agent. The fruit rind is rich in hydroxycitric acid (HCA) and most good Garcinia supplements will have HCA standardised to 60%. HCA is responsible for the herbs activity in helping to maintain a feeling of fullness and satiety. HCA also supports fat metabolism and assists abdominal fat loss.

Caralluma is an edible cactus with a long history of use as a natural appetite suppressant. In fact, it is considered a famine food, eaten by traditional hunter-gatherers to suppress hunger and thirst on extended hunting trips. Caralluma is traditionally used in India to reduce hunger and suppress appetite.

Can I change my body composition?

Changing your body composition can change the way you look. Body fat takes up a lot more space in your body when compared to muscles, which are much leaner and take up less space. Reducing body fat and improving your body composition will improve your lean tissue to body fat ratio, and it’s this ratio that determines how lean your body will be.

Body composition – everyone’s differentYour body composition is determined by the percentage of fat, muscle, bone and water in your body. This helps to explain why two people of the same sex and body weight may look completely different. Reducing body fat will help to improve body composition by improving the lean tissue to body fat ratio.

Body fatBody fat, also known as adipose tissue, is made up mostly of adipocytes, which are specialised fat cells that manufacture and store fat. There are two types of adipose tissue; white adipose tissue, which stores energy, and brown adipose tissue, which

generates body heat. More recently, adipose tissue has been recognised as a major endocrine organ that can also produce hormones.

Burning fatFatty acids in the diet can come from animal sources (saturated) and vegetable fats and oils (mainly polyunsaturated) and are a major source of energy for your body. Fatty acids are mobilised from adipose tissue when glucose is in short supply to provide energy for all your regular body activities, ranging from digestion to breathing. Thermogenesis generates heat in your body and to generate heat, your body needs to burn energy and the more heat your body generates, the more energy you'll burn.

Ketones, produced in the liver when fatty acids are broken down, provide an alternative fuel source when glucose is in short supply. If you follow a low carbohydrate diet, you will naturally produce ketones as the low amount of carbohydrates available will not be enough to provide sufficient glucose for energy, so your body turns to your fat stores for energy instead.

Maintain a healthy body composition with:

Svetol®, a patented form of decaffeinated green coffee bean, provides a specific ratio of chlorogenic acids, which help to reduce glucose absorption in the small intestine and inhibit the activity of an enzyme that limits the release of glucose into general circulation. This results in fatty acids being used to provide energy. Svetol® supports fat metabolism, thermogenesis and energy expenditure so may help reduce body fat and improve body composition by improving lean tissue to body fat ratio.

Green tea contains active components known as catechins, including EGCG, believed to be the most pharmacologically active component in the herb. Catechins stimulate the release and breakdown of fat stored in fat cells for use as energy. Catechins and caffeine in Green tea support fat metabolism, thermogenesis and energy expenditure. The combination of catechins and caffeine are thought to stimulate thermogenesis to a greater extent than would be expected from the caffeine content alone.

Coleus may assist fat loss, help to reduce excess body fat and improve body composition by improving the lean tissue to body fat ratio to maintain a healthy Body Mass Index (BMI). The active constituent in Coleus, forskolin, stimulates the breakdown of fat stored in fat cells (lipolysis).

Carnitine is a naturally occurring amino acid that supports the metabolism of fatty acids or ketones for energy production. Carnitine assists the transport of fat across cell membranes in muscle tissues for use as an energy source into the mitochondria of each cell. The mitochondria act as ‘engines’ or ‘powerhouses’ within each cell, burning these fats to create useable energy for the body.

How can I get the most out of exercise?

Exercise not only improves your mental, physical and emotional health, it also helps to reduce any number of risk factors for chronic health conditions. We all lead busy lives, but it pays to make time for exercise. The importance of regular exercise is well documented and it can affect the way you look and feel about yourself. So, if you’re going to make time and invest in exercise, you need to get the most out of it! So, no more excuses - just start with these 4 easy steps!

4 easy steps to get the most out of exercise

Exercise involves mental and physical determination which rewards you with aerobic fitness, strength and flexibility. The beneficial effects of exercise are very well documented.

Step 1: Back to basics

Get back to basics with a health check-up, balanced healthy diet, 6-8 glasses of water daily, a good night’s sleep and maintain a healthy family-work life balance. Make sure you get enough protein in your diet to prevent muscle breakdown and damage,

enhance recovery and increase fat burning for improved body composition. This provides you with a solid platform to begin any exercise.

Step 2: Planning

Current exercise recommendations include: 30 minutes on most days of the week, or accumulate 2½ to 5 hours of moderate intensity, or 1¼ to 2½ hours of vigorous intensity each week with muscle strengthening on at least 2 days. Make time to stretch before (active) and after (passive) your exercise, and build up your length and intensity gradually to reduce your risk of injury.

Step 3: Recovery

Your body needs to recover after exercising. Recovery gives you time to refuel glycogen (carbohydrate) levels in your muscles and liver, replace fluid and electrolytes lost in perspiration, make new muscle protein and repair existing muscle fibres, while balancing your immune system.

Step 4: Adding value

Adding value with a few supplements can help to support your body before, during and after exercise:

Magnesium maintains normal muscle contraction and relaxation and it can be used for the relief of muscle cramps or spams associated with magnesium deficiency. Exercise increases the body's requirements for magnesium and using magnesium during exercise can help maintain exercise performance. Magnesium is required for energy production and is important in maintaining energy levels.

Ginsengs, including Korean, Siberian, American and Indian, are traditional tonic herbs which help to relieve fatigue and exhaustion, restore vitality during periods of fatigue and combat mental fatigue from overwork. Siberian ginseng in particular has been used for over 2000 years in traditional Chinese medicine to support stamina and endurance and to relieve fatigue.

Glutamine is stored in skeletal muscles and supplementing with glutamine helps to preserve muscle levels after exercise and maintain healthy muscle, immune and nervous system functions. Physical and metabolic stress increases your body's utilisation and demand for glutamine, so is beneficial during periods of increased physical stress.

Curcumin, the main active component of Turmeric, has a long history of use in Ayurvedic medicine as an anti-inflammatory and antiarthritic. Mild osteoarthritis is often called the ‘wear and tear’ arthritis, brought about over the years through overuse or injury to the affected joint, compromising the joint cartilage. The once smooth cartilage that protects the joint, becomes uneven, causing friction and joint

pain. Preliminary studies have shown that Meriva® curcumin may be beneficial in relieving joint pain, swelling and inflammation in mild osteoarthritis.

Does Acetyl L-carnitine burn fat?

Acetyl L-carnitine is a source of carnitine, a naturally occurring amino acid that plays an important role in the metabolism of fatty acids or ketones for energy production.

Apart from its important role in fatty acid metabolism, the addition of an acetyl group gives Acetyl L-carnitine a wide range of therapeutic applications in the body including maintenance of healthy mood, providing relief of physical and mental fatigue, supporting healthy brain and mental functioning, and helping to maintain healthy cognitive function and memory during ageing.

Carnitine

Carnitine plays a crucial role in the production of energy by transporting fatty acids across cell membranes from fat or adipose tissue into the mitochondria of each cell. The mitochondria act as ‘engines’ or ‘powerhouses’ within each cell, burning these fats to create useable energy for the body.

The liver and kidneys are able to produce L-carnitine from two essential amino acids, lysine and methionine, although this process is heavily dependent on a number of essential cofactors being available. Essential cofactors include vitamins C, B2, B3 and B6, iron and magnesium. Animal sources, such as red meat, provide a rich source of

dietary carnitine when compared to plant based sources of dietary carnitine such as avocado and tempeh. Carnitine is stored in the skeletal muscles, brain, heart, and in men, sperm.

Fatty acid metabolism

Fatty acids are major sources of energy in the body and are made up of long chains of lipid-carboxylic acid found in fats and oils and in cell membranes such as phospholipids and glycolipids. Fatty acids can come from animal sources (saturated) and vegetable fats and oils (mainly polyunsaturated). Some carbohydrates from the diet can also be converted into fat as triglycerides, and then stored as fat in adipose tissue. Subsequently the fatty acids from this fat are released to provide energy for various aerobic tissues.

Ketones

Ketones are produced in the liver from the breakdown of fatty acids and provide an alternative fuel source for the body when glucose is in short supply. People following a low carbohydrate diet will naturally produce ketones as the low amount of carbohydrates available will not be enough to provide sufficient glucose for energy, so the body turns to fat stores for energy instead.

Body mass index (BMI) & waist circumference

The BMI provides an estimate of total body fat based on height and weight. According to the National Health and Medical Research Council, a healthy BMI is between 20-25 for most adults. Waist circumference is also considered a good estimate of body fat, especially internal fat deposits.

Beat the bloat

Bloating is very common, especially in women, however, it's not a normal part of digestion and can be avoided. Occasional bloating may not be a concern, however, if bloating is a frequent symptom, it may signify an underlying digestive issue.

Causes of bloating

Bloating can be attributed to several common causes, some of which may include constipation, poor digestive function and intolerance to certain foods (including gluten or lactose) which can lead to bacterial fermentation within the digestive tract. Bloating, due to constipation, can easily be resolved with proper movement of the bowels. Increasing fibre and water intake, as well as increasing exercise, can help stimulate the bowel and resolve constipation.

6 natural ways to help beat the bloat

General advice for minimising bloating includes regular exercise, drinking plenty of water, avoiding problem foods, carbonated beverages, foods high in fructose or

sorbitol and maintaining good eating hygiene. Certain herbs, enzymes and nutrients can help to improve digestive function:

Digestive enzymes, such as protease and bromelain, amylase, lipase, cellulase and lactase, can help support healthy digestive function and help to break down proteins, carbohydrates, fats, fibre and lactose. Microbial derived enzymes, including protease, amylase, cellulase and lactase, are highly stable and active throughout a wide pH range, making them more active and functional for a longer distance through the digestive tract, when compared to pancreatic enzymes.

Globe artichoke may relieve symptoms of non-specific dyspepsia, indigestion, digestive disturbances, abdominal discomfort, and a feeling of fullness. Globe artichoke is traditionally used to relieve digestive complaints such as bloating, flatulence and a feeling of fullness.

Gentian is a bitter herb traditionally used as a digestive tonic to aid digestion and for the relief of digestive disorders including flatulence, indigestion, bloating and the feeling of fullness.

Bromelain, combined with digestive enzymes, helps relieve digestive symptoms such as indigestion, flatulence, bloating and the feeling of fullness.

St Mary’s thistle has a long traditional use in supporting liver and gallbladder health. St Mary's thistle is also traditionally used for the relief of symptoms of non-specific dyspepsia, such as bloating, flatulence and heartburn.

Dandelion root has traditionally been used as a liver tonic, to aid digestion, and to stimulate temporary loss of appetite. Both Dandelion root and St. Mary’s thistle may help to relieve the symptoms of digestive disturbances such as bloating, flatulence and the feeling of fullness.