Health

If you're tired of struggling with a bloated belly every day and you feel like you've tried everything, then you should read this article.

That damn bloated belly. It just doesn't make sense. You've been going all out at the gym lately. Your diet has been absolutely clean. You're broke because you've stocked up on supplements to the max.

So why is your belly still bloated all the time? Why do you have to carry a baby bump around with you all day and why does your skin feel like a sponge soaked with water?

You can of course consult Dr. Google, but that won't get you very far. Skim the first few pages and you'll discover that there are about a million and one causes of a bloated belly and just as many "quick fixes" and "weird tricks" that are claimed to solve this problem for good.

You are skeptical and you should be. You may want to believe that a pill or a powder can give you a flat, defined stomach, but deep down you know that this is just wishful thinking.

And that's why it's good that you're here. In this article, you'll learn the real reasons you're constantly bloated and I'll show you 6 simple science-based strategies that can help you finally soothe and flatten your belly.

You are probably bloated for one of the following 5 reasons

In most cases, that unsightly flab around your midsection will be caused by one of 5 things.

1. too much body fat

What many people think is a chronically bloated midsection is actually just too much body fat.

First of all, bloat can come overnight, while body fat levels move up or down much more slowly.

For example, if you've ever woken up looking like a true well-toned Adonis, but by the end of the day looked more like a construction worker with a beer belly, that was bloat. Body fat doesn't accumulate that quickly - even if you binge eat.

The easiest way to tell if you are dealing with too much body fat or not is simply to measure your waist circumference at the level of your belly button every morning and every evening. If bloating is the culprit, then your readings will fluctuate wildly. If, on the other hand, body fat is the culprit, then the readings will be fairly consistent.

You should also know that your midsection will look and feel like it's bloated if you're a man with a body fat percentage over 15% or a woman with a body fat percentage over 25%.

The flat, defined stomach you want requires a body fat percentage of around 10% for men and 20% for women.

2. a lactose intolerance

Dairy products are packed with a type of sugar called lactose. In order for your body to use lactose, it has to be broken down by enzymes. The enzyme needed to break down lactose is called lactase.

The problem is that about 70% of the world's population cannot produce enough lactase, which means that they are unable to fully and properly digest lactose in dairy products.

When these undigested and partially digested sugars enter the large intestine, bacteria attack them and produce gases as a by-product. When these gases accumulate in the intestine, it swells up and voila - you are bloated.

3. irritable bowel syndrome or symptoms similar to irritable bowel syndrome

Irritable bowel syndrome is a disorder of the intestines that causes pain and discomfort in the abdominal area - and one of the symptoms is bloating.

There is a long list of physical and mental health issues that are known to contribute to IBS, but I'm going to focus on one in particular here:

A type of carbohydrate known as a FODMAP, which stands for fermentable oligo-, di-, mono-saccharides.

FODMAPs are found in grains such as wheat, rye and barley, beans, dairy products and many fruits and vegetables. They can cause bloating in a similar way to lactose: they are difficult to digest and some people cannot digest them properly, resulting in undigested food entering the large intestine where it becomes food for gas-producing bacteria.

4. a sodium-potassium imbalance

Increasing your sodium intake above the norm causes your body to retain more water (1). A good portion of this retained fluid will be under your skin, making it appear thicker and softer.

This is one of the reasons why you're likely to be significantly more bloated after an epic day of eating.

This probably isn't news to you, but you may not realize how easy it is to consume too much sodium and become bloated. A measly teaspoon of salt contains about 2.3 grams of sodium and it only takes a few extra teaspoons on top of your normal intake to make a noticeable shift in the amount of water stored.

This is the reason that many cases of chronic bloating can be "cured" simply by getting your sodium and potassium intake under control.

5. hormones

Hormones are often the bogeyman when it comes to fitness. You know, belly fat, plateaus in fat loss and muscle gain, irresistible cravings, slow metabolism, etc. - blame it on those pesky hormones that conspire to keep you fat, weak and unhappy.

Well, that's simply not true. People - including some self-proclaimed gurus - love to pick on the endocrine system (the system that produces hormones) because it's a good scapegoat.

This system is so large and complex that a little pseudoscientific talk is all that's necessary to get the layperson to reach for their wallet.

The reality, however, is this:

Hormones affect pretty much every physiological mechanism in your body, but when it comes to things like stagnant weight loss, slow muscle gain and unsightly belly fat, they're rarely the problem.

The real problem is usually just a misapplication of the basic fundamentals of weight loss and muscle building.

However, when it comes to bulking up, hormonal imbalances can be an important piece of the puzzle. The best demonstration of this is an experiment conducted during World War 2 that would never pass ethics committees today.

The purpose of this experiment, conducted under the direction of Dr. Ancel Keys and known as the Minnesota Starvation Experiment, was to study the physical and psychological effects of starvation and to develop an effective program to help starving prisoners of war return to a normal dietary regimen and metabolic function.

The experiment was conducted with 36 volunteers (conscientious objectors who preferred this experiment to serving on the front lines) and began with 12 weeks of hard labor and a maintenance calorie intake of about 3,200 kcal per day.

Next came the 6-month starvation phase of the experiment, which consisted of a reduction in calorie intake to around 1,500 kcal while maintaining physical labor. The scientists individually adjusted the subjects' diets with the aim of achieving a weight loss of around 25% at the end of the 6-month phase.

This starvation phase was followed by 20 weeks of metabolic rehabilitation, which consisted of restricted and unrestricted increases in calorie intake.

This study revealed a lot of fascinating facts, but I would like to focus on one particular observation at this point.

At the beginning of the experiment, subjects generally lost weight in a predictable and linear fashion, with weight loss of about 2 pounds per week.

After a while, however, the weight loss became strangely nonlinear. Sometimes the scale wouldn't move for weeks and then there would be a significant weight loss virtually overnight. As the researchers discovered, these were the effects of dramatic increases and decreases in water retention, not body fat.

This meant that these men lost fat even during the weeks when their weight did not change, but this was offset by corresponding water retention.

You may now be wondering what caused these spurts of water retention, which are also well known in bodybuilding circles. Well, some came about by chance for no apparent reason, but most followed an acute increase in calorie intake.

For example, halfway through the study, a 2,300 kcal meal was served to celebrate. The researchers noted that many of the men woke up several times the following night to urinate, and the next morning the men were several pounds lighter.

This raised the following question: What caused these men's bodies to retain large amounts of water and why did eating large amounts of food reverse this effect?

Well, the primary suspect was the hormone cortisol and subsequent research has proven this hypothesis. Studies show that a prolonged calorie deficit dramatically increases cortisol levels (2), which causes a whole range of adverse effects in the body, including increased water retention (3).

Basically, an increase in cortisol levels will also result in an increase in the amount of water your body stores, which will make you look bloated. And that's exactly what happened to the subjects in the Minnesota experiment. Feasting lowered cortisol levels (carbohydrates are particularly good at reducing cortisol levels, by the way (4)), which in turn caused rapid water excretion.

The bottom line is this: If you want to minimize potential bloat, make sure your cortisol levels aren't too high.

6 science-based ways to get rid of a bloated belly

Now that we know what the most common reasons for a bloated belly are, it's time to talk about what you can do about it. Figuring out what's causing your individual bloat can take some trial and error, but for most people the solution lies in one of the 6 tips below.

1. keep your chair moving

Before you start tinkering with your diet, make sure you're not suffering from constipation, as this will make a bloated belly worse (5).

Constipation can have a number of causes, but the cause most people have heard of - inadequate fiber intake - is rarely the reason (6). Ironically, increasing fiber intake in response to constipation can actually make it worse (7) and studies have shown that reducing fiber intake can help relieve constipation (8).

The point here is that you should just make sure you're eating enough fiber and if this can help you with your bowel movements, that's great.

Of course, laxatives can help you go to the toilet more regularly, but exercise (9) and magnesium supplementation are also two reliable ways to keep your stools moving.

2 Avoid soft drinks and other carbonated beverages

The math is simple. Bloating is exacerbated by two things: water retention and excessive amounts of gas in the digestive tract - and your soft drinks are made from water that has been mixed with carbon dioxide gas to make them fizzy, as well as sugar syrup. Carbonated drinks + your stomach = bloat

3. keep your sodium and potassium levels balanced

If your belly is bloated and you're not suffering from constipation or drinking carbonated drinks, you need to dig a little deeper to find relief for your bloated belly. And controlling your sodium and potassium intake is a good place to start.

Remember that a large increase in sodium intake can cause water retention and bloating. But you should also know that inadequate potassium intake can do the same (11).

The key here is to maintain a stable and adequate intake of both sodium and potassium. Official recommendations are 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day. (These amounts increase if you sweat a lot, as is the case with athletes. I personally consume about 3 to 4 grams of sodium and about 5 to 6 grams of potassium).

If you take a closer look at the sodium and potassium content of your diet, you'll probably find that you're eating too much sodium and not enough potassium.

Here are some simple ways to get the right intake of these two minerals:

• Avoid processed foods, breakfast meats and other types of processed meats like sausage and franks.
• Reduce the use of salt in cooking.
• Look at the labels on sauces and salad dressings and choose lower salt options.
• Include more potassium-rich foods such as beans, dark green leafy vegetables, bananas, potatoes, pumpkin, salmon and mushrooms in your diet.

4. lower your cortisol levels

Your body reacts to physical and mental stress by increasing cortisol production. This is necessary and healthy and is an integral part of the fight or flight response that has helped us survive since time immemorial.

However, the whole thing becomes a problem when cortisol levels remain chronically elevated. If you've been on a calorie deficit for too long, if you exercise too much or if you're dealing with abnormally high levels of physical or mental stress, chances are your cortisol levels have been too high for too long. And that means your body is retaining more water than it should.

Fortunately, there are some quick and easy ways to lower your cortisol levels and keep them in a healthy range:

• Don't starve yourself to death
• Avoid overtraining
• Develop a daily relaxation routine
• Forget low-carb diets
• Have occasional refeed days during a diet
• Do a detox week at the gym
• Make sure you get enough sleep

5. avoid foods that are known to cause digestive problems

So far we've looked at some pretty simple strategies to combat a bloated belly. Well, this one is a little more challenging. But the good news is that I'm not telling you that you have to swear off all foods that aren't considered part of a clean diet. This is just about some specific foods that we've talked about before: Dairy and FODMAPs.

As you know, these foods can cause bloating in many people and the first step to finding out if they are the cause of your problems is to eliminate them from your diet.

Here's a list of foods you should avoid to see how your body reacts:

• Grains such as wheat, barley and rye
• beans
• dairy products
• Onions and garlic
• artichokes
• Asparagus
• Vegetables such as broccoli, Brussels sprouts, cauliflower and other types of cabbage
• chocolate
• Fruit such as apples, apricots, blueberries, cherries, nectarines, peaches, plums, watermelon
• mushrooms
• avocados
• Sugar alcohols such as xylitol, sorbitol and mannitol

I know this is a long, frustrating list, but remember that this is only temporary - and even if it works, it doesn't mean you have to give up these foods forever.

Instead, you can use the approach used in testing for food intolerances and add these foods back into your diet one at a time while keeping a food diary. You will find that only a handful of these foods will cause bloating.

6. don't waste your time with natural diuretics

If this isn't the first article you've read on this topic, you've probably come across claims that certain foods and supplements can prevent a bloated belly and help you achieve the sexy flat stomach you've always wanted.

Examples include asparagus, nettle, celery, green leafy vegetables, hawthorn, bananas, olive oil, horsetail, green tea, parsley and many, many more.

Unfortunately, I have yet to find any scientific evidence that any food or supplement can reliably reduce bloat. Sure, potassium-rich foods like bananas, beans and vegetables can help if low potassium intake is the cause of your problems, but in this case it's not the food per se that helps, it's the potassium.

Alcohol is known to have a diuretic effect (12), but becoming a binge drinker is not really a viable strategy against a bloated belly. Caffeine also has mild diuretic effects, but scientific research shows that the fluid consumed with caffeine more than replaces any water excreted (13).

The bottom line is that no food or natural supplement will lead to a noticeable reduction in water retention. You will have to work a little harder for it.

The bottom line on bloated belly

I can understand if you are extremely frustrated with your bloated belly. Fortunately, there are some simple solutions. As long as your problems are not caused by a medical issue, here's what you need to do:

1. Find out if it's just fat or actually a bloated belly.
2. Eat enough fiber, exercise regularly and make sure you're getting enough magnesium in your diet.
3. Reduce carbonated drinks.
4. Make sure your sodium and potassium intake is balanced.
5. Avoid excessive physical or mental stress.
6. Reduce your FODMAP intake (if nothing else helps).

This will significantly reduce or eliminate your symptoms.

References

1. http://www.ncbi.nlm.nih.gov/pubmed/19173770
2. http://www.ncbi.nlm.nih.gov/pubmed/19837921
3. http://www.ncbi.nlm.nih.gov/pubmed/11082166
4. http://www.ncbi.nlm.nih.gov/pubmed/16320174
5. http://www.ncbi.nlm.nih.gov/pubmed/19491831/
6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
7. http://www.ncbi.nlm.nih.gov/pubmed/15479674/
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
9. http://informahealthcare.com/doi/abs/10.1080/00365520510011641
10. http://www.ncbi.nlm.nih.gov/pubmed/11380313
11. http://www.ncbi.nlm.nih.gov/pubmed/9428447
12. http://www.ncbi.nlm.nih.gov/pubmed/7573805
13. http://www.ncbi.nlm.nih.gov/pubmed/19774754

Source: https://www.muscleforlife.com/bloated-stomach/

By Michael Matthews

Men should know their oestrogen levels

Every adult man should know what his oestrogen levels are. Your health, your appearance, your emotional well-being and your ability to conceive may depend on it. In fact, your life could depend on knowing if your estrogen levels are too high or too low.

Oestrogen and testosterone are closely linked

Testosterone gets most of the attention in men, while estrogen gets most of the attention in women, but estrogen is just as important to men as testosterone in many ways. And even though these two hormones are considered the yin and yang of human sexual behavior and development, they are very similar on a molecular level.

You could put these two molecules right next to each other and they would look virtually identical except for the fact that testosterone has an extra carbon atom. And this similarity is one reason why some men have high estrogen levels. Because the testosterone molecule is so similar to oestrogen on a molecular level, it is very easy for the aromatase enzyme to separate the extra carbon atom and convert testosterone into oestrogen.

In principle, this is a good thing, as men also need a certain amount of oestrogen. Not only does estrogen have myriad effects on your health, but it is also part of an elegant feedback system that signals the testes via the pituitary gland to reduce testosterone production when estrogen levels get too high. In this way, this system ensures that the right amounts of testosterone and oestrogen are always circulating in the body.

Sometimes, however, too much testosterone is converted into oestrogen. Combined with the low levels of oestrogen produced in the testes, adrenal glands, brain and adipose tissue, this can cause a hormonal maelstrom of problems. The feedback loop kinks, estrogen levels remain continuously elevated and this signals the testes to produce less testosterone.

However, there are plenty of other ways in which excessive increases in testosterone levels can occur, and although not often talked about, low estrogen levels can sometimes be even more of a problem than high estrogen levels. Ultimately, estrogen levels should always be in the hormonal comfort zone - not too high, not too low, but just in the right range.

What problems can too high oestrogen levels cause?

As soon as oestrogen levels rise uncontrollably, the risk of degenerative diseases skyrockets. The risk of stroke increases. The risk of type II diabetes increases. Emotional disorders occur more frequently. The risk of prostate cancer increases.

Erectile function suffers. Waist circumference increases. It becomes harder to build muscle. And, worst of all, high oestrogen levels significantly increase the overall risk of death.

When scientists studied the estrogen levels of 501 men with chronic heart failure, men with normal estradiol levels (the "most potent" form of estrogen) in the range of 21.80 pg/mL to 30.11 pg/mL had the fewest deaths over the three-year study period. Men with the highest levels (above 37.99) had 133% more deaths during the same period. However, the men with the lowest oestrogen levels (below 12.9) were even worse off, with 317% more deaths in this group.

So estrogen certainly plays an important role in heart health, in addition to its role in many other body systems.

Signs of high estrogen levels include:

• An increased amount of fat in the abdominal area
• A loss of muscle mass
• Low libido, reduced erectile function
• Fatigue
• An increase in fatty tissue in the nipple area
• Depression and emotional disorders
• Lower urinary tract symptoms associated with benign prostate enlargement

Signs of low estrogen levels include:

• Usable erections but mediocre orgasms
• Joint discomfort
• Fatigue and depression
• Reduced emotions
• A possible weakening of the adrenal glands
• Anxiety
• Excessive jealousy
• Low blood pressure
• Excessive urge to urinate

Testing oestrogen levels

Regardless of age, it is in every man's interest to ensure that his estrogen levels are in the green zone. It is important to establish a baseline estrogen level against which to compare levels in subsequent years.

Here is a list of average estrogen levels by age from a study published in the journal Clinical Endocrinology:

• Age 2-29 years: 28.0 pg/mL
• Age 30-39 years: 25.7 pg/ml
• Age 40-49 years: 24.7 pg/ml
• Age 50-59 years: 22.1 pg/ml
• Age 60-69 years: 21.5 pg/ml
• Age 70-80 years: 21.9 pg/ml

There are different possible ways to accurately test estrogen levels - via a 24-hour urine test or via a blood test, with the blood test being the simpler. Saliva tests are now also available, which can be carried out without a doctor's visit.

In the case of a blood test, the more sensitive test for men should be used rather than the standard test, which is intended for women. In addition, some laboratories use immunoassay techniques to test blood samples, which have a variability rate of up to 53% compared to other methods. Such inaccurate results could lead to problems being treated that do not actually exist. For example, if supposedly high estrogen levels are treated when in fact they are in the normal range, the consequences can be catastrophic. Liquid chromatography or a mass spectrometer test should be used instead, as these tests are more accurate.

To complicate matters further, sex hormone binding globulin (SHBG) also plays a role in estrogen levels. As the name suggests, SHBG binds a certain percentage of sex hormones, including testosterone and oestrogen, making them inaccessible to the body.

With increasing age, SHBG levels rise and bind more hormones. As a result, even though estrogen levels may appear normal, free estrogen levels may be too low. Ideally, SHBG and estrogen blood levels should be in the mid-normal range to provide an accurate snapshot of the estrogen situation in the body.

What can cause high estrogen levels?

1 - Too much body fat

Fat contains the aromatase enzyme that converts testosterone into oestrogen. So the fatter you get, the more testosterone is converted into oestrogen, making you even fatter. This is a vicious cycle and the only way to break out of it is to get and stay lean.

2 - The natural ageing process

The older you get, the more aromatase enzyme your body produces and the higher your oestrogen levels will rise. This is the reason why the breasts of old men on the beach are often indistinguishable from the breasts of their old wives.

Of course, this age and oestrogen thing is not quite so clear-cut. Since SHBG levels also increase with age, which can cause some of the extra estrogen to be bound, one could also assume that old men have less free estrogen. In addition, age also brings with it a reduction in testosterone production, which may also lead to less oestrogen, as there is less starting material available to be converted into oestrogen.

These phenomena may partly explain why so many men with heart problems have either too high or too low estrogen levels.

3 - A faulty feedback mechanism

When estrogen levels are too high, this signals the testes via the pituitary gland to temporarily stop producing testosterone. However, if estrogen levels are continuously elevated, this can override the system and send the wrong signal to the testes to take a long vacation. This can lead to even higher estrogen levels.

4 - Testosterone replacement therapy

Millions of men are undergoing testosterone replacement therapy to revitalize their bodies and revive their flagging libidos. Unfortunately, many doctors have not done their homework. Injecting men - especially obese men - with too much testosterone can result in an unwanted amount of it being converted to estrogen. These elevated levels need to be addressed either by adjusting the testosterone dosage or by using an aromatase inhibitor.

5 - An impaired cytochrome P450 enzyme system

The P450 system is the system where most active drug ingredients end up. In other words, the vast majority of drugs, chemicals or supplements you take are processed and eliminated by the P450 system. This system is like a chemical recycling station where chemicals are broken down, repackaged and either reused or excreted.

The same system also eliminates estrogen from the body. However, certain things can interfere with this system. Too much alcohol can be a problem, as can obesity or a zinc deficiency. You may also be consuming foods or medications or supplements such as grapefruit juice or ginkgo biloba that interfere with the efficiency of the P450 system.

6 - Xenoestrogens

These are chemicals in our environment that mimic the effects of estrogen. These chemicals - mainly heavy metals, synthetic chemicals like DES and DDT, and industrial chemicals like phthalates are increasing in volume and accumulating in more body tissues with each passing year.

These chemicals can be found in food, adhesives, fire retardants, solvents, drinking water, perfumes, waxes, household cleaners, lubricants, etc.

Although we do not know the exact extent of the damage caused by these chemicals, there have been widespread reports of biological abnormalities in humans and animals (mutations, hermaphroditic sexual organs, reduced fertility, etc.) in recent decades.

In 1992, a team of reproductive specialists from Copenhagen reported that the average sperm count in industrialized countries has dropped by 50% since 1938 (which means you're probably only half the man your grandfather was).

What's more, there's plenty of evidence that these chemicals are a part of all of us. Scientists have found that 75% of samples taken from 400 adults contained significant levels of industrial xenoestrogens, while 98.3% of samples were found to contain DHT and its derivatives. To make matters worse, certain xenoestrogens appear to interact synergistically, amplifying their effects.

7 - Phytoestrogens

While xenoestrogens are man-made monstrosities, phytoestrogens are found in plants. Xenoestrogens accumulate in fatty tissue, while phytoestrogens are metabolized and soon excreted from the body. They are therefore not nearly as big a problem as xenoestrogens.

Nevertheless, you should not have too many phytoestrogens in your body, as they are similar to oestrogen on a molecular level and can also act like oestrogen. Phytoestrogens are found in various foods and probably most commonly in soy protein.

8 - Alcohol and marijuana

Yes, recreational drugs can also lead to elevated estrogen levels.

What can lead to low estrogen levels?

There are not many things that can cause low estrogen levels in men. One is advanced age with its accompanying low testosterone levels and elevated SHBG levels. This can be treated with testosterone replacement therapy.

Another reason for low estrogen levels is overuse of estrogen blockers and aromatase inhibitors. These drugs are prescribed by doctors and either prevent testosterone from being converted to estrogen or prevent estrogen from binding to the estrogen receptors in cells.

Of course, a man with low oestrogen levels may also be suffering from an as yet undiagnosed disease that is responsible for these low levels.

What can you do about high oestrogen levels?

1 - Nutrition

Many vegetables contain indole-3-carbinol, which reduces the effects of estrogen. These chemicals are found in useful amounts in broccoli, cauliflower and cabbage.

Calcium D-glutarate is also an effective fighter against estrogen, as it eliminates estrogen from the body before the body reabsorbs it. This active ingredient is found in grapefruit, apples, oranges and the aforementioned vegetables rich in indoles.

However, these fruits and vegetables alone cannot bring estrogen levels that have gotten out of control back into balance. At best, they can be seen as aids that can help to shift the amount of oestrogen metabolites in the right direction. In turn, you should avoid foods such as soy that can shift the amount of oestrogen metabolites in the other direction.

2 - Supplements

Because estrogen is such a big issue, the supplement industry has spent a lot of time researching this topic. Here are a few nutrients and compounds that seem to be the most effective when it comes to normalizing estrogen levels:

• Boron (reduces levels of free estrogen)
• Curcumin reduces the effect of the aromatase enzyme
• Fish oil - especially DHA - which reduces the number of oestrogen receptors
• Green tea extract appears to inhibit the aromatase enzyme
• Resveratrol reduces the activity of the aromatase enzyme
• Zinc reduces the activity of oestrogen receptors

3 - Pharmaceutical interventions

Aromatase inhibitors impair the ability of the aromatase enzyme to convert testosterone into estrogen.

There are two classes of aromatase inhibitors. The first class is known as "suicide inhibitors", which includes the active ingredient exemestane. These should be avoided as they are extremely potent and can easily reduce oestrogen levels too much. The second class is the class of so-called competitive inhibitors such as anastrozole and letrozole. Letrozole should probably be avoided as it is very potent and can easily be an overkill for correcting moderately elevated oestrogen levels.

This leaves the moderately effective anastrozole aka Arimidex, which is sufficient to significantly reduce oestrogen levels. This active ingredient should only be used if symptoms of increased oestrogen levels are present and dietary interventions and supplements have not helped. Of course, this active ingredient should only be used under medical supervision.

However, most men do not need an aromatase inhibitor as long as they are not undergoing testosterone replacement therapy and too much of the testosterone used is converted to oestrogen.

4 - Reduction of xenoestrogens

To significantly rid your environment of xenoestrogens, you would probably have to move to the woods and feed on organically grown mung bean sprouts. Apart from that, however, there are things you can do to make your life less estrogen-rich.

If you're meticulous, you can try to avoid the following chemicals:

• Alkylphenol
• Atrazine (a weedkiller)
• 4-Methylbenzylidene camphor (4-MBC) (used in sunscreen products)
• Butylated hydroxyanisole / BHA (a food preservative)
• Chlorine and chlorine by-products
• Dichlorodiphenyldichloroethylene
• DEHP (used to make PVC elastic)
• Dieldrin (an insecticide)
• DDT (an insecticide)
• Endosulfan (an insecticide)
• Erythrosine / FD&C Red No. 3
• Ethinyl estradiol (combined oral contraceptive pill)
• Heptachlor (an insecticide)
• Lindane / hexachlorocyclohexane (an insecticide)
• Metalloestrogens (a class of inorganic xenoestrogens)
• Methoxychlor (an insecticide)
• Nonylphenol and its derivatives
• Pentachlorophenol (a biocide and wood preservative)
• Polychlorinated biphenyls / PCBs (found in electrical oils, lubricants, adhesives and paint)
• Phenosulfothiazine (a red dye)
• Phthalates (plasticizers)
• Propyl gallate
• Parabens (methylparaben, ethylparaben, propylparaben and butylparaben, which are often used as preservatives in personal care products)

Checking every label to see if the product contains one or more of the aforementioned chemicals can easily drive you mad. To make your life a little easier, you can do the following things whenever possible:

• Buy organic produce
• Store food in glass containers instead of plastic containers
• Remove plastic wrap before heating food in the microwave
• Use natural detergents and household cleaning products
• Use all-natural personal care products
• Avoid plastic whenever possible and don't drink from water bottles that have been in the sun for a long time

5 - Adjust your lifestyle

Your problems with estrogen may be related to drinking too much or too often, or smoking marijuana too often or too much. The simple solution to this is moderation. If you weigh too much (which in itself can increase estrogen levels), then do the obvious.

Take control of your estrogen levels

1. Get your estrogen levels tested
2. If your levels are normal, then use them as a reference for the following years.
3. If the levels are too high, check if you have symptoms of high estrogen levels. If the levels are too low, check if you have symptoms of low estrogen levels.
4. Address the problem using the solutions described above including lifestyle changes, dietary changes, supplements, avoidance of xenoestrogens and phytoestrogens, and medication under medical supervision.

Source: https://www.t-nation.com/living/keep-estrogen-under-control

From TC Luoma

Pineapple is one of the most popular tropical fruits that contains an enzyme known as bromelain. Bromelain has become a widely studied compound in the scientific field due to its impressive health benefits.

What is bromelain?

Bromelain is a compound made up of proteases and is found in the pineapple fruit. While bromelain may be best known for its ability to aid in digestion and the breakdown of proteins, its potential uses far exceed these functions. Bromelain has much more to offer and the good news is that it is also available as a supplement that can be used in the treatment of numerous diseases.

The history of bromelain is closely linked to the pineapple, as it is the only known good source of this group of enzymes. Bromelain was discovered in 1891 by the chemist Vincente Marcano and subsequently studied further by another chemist named Russell Henry Chittenden. Bromelain was initially named bromelin and was described as a "proteolytic ferment of pineapple juice". The first known primary source of bromelain was the pineapple fruit, before it was later discovered that the ripe pineapple stem had higher levels of bromelain (2).

During the years following its discovery, the production of bromelain has continued to increase. Its commercial success has led manufacturers to develop faster extraction techniques for large-scale production. Today, bromelain supplements are used for numerous health purposes.

It has been observed that the timing of ingestion is important for the desired effect. Taken after a meal, for example, bromelain can improve digestion and the absorption of nutrients, while when taken on an empty stomach it can help to reduce inflammation (3).

Where does bromelain come from?

The only notable source of bromelain is the pineapple plant. The enzyme is usually extracted from either the stem of the plant or young pineapple fruit, although other parts of the plant also contain small amounts of bromelain. There are no other fruits that contain larger amounts of this compound.

There are two types of bromelain, depending on which part of the plant the bromelain was extracted from (4):

• Tight bromelain: This is the type of bromelain that is widely available on the market, as extraction is cheaper and the pineapple stem is ultimately a waste product. The extraction is done by centrifugation, ultrafiltration or freeze-drying. If bromelain is used in mainstream products, it is most likely of this type.
• Fruit bromelain: Studies suggest that fruit bromelain has a weaker digestive effect but a better proteolytic (protein-breaking down) effect than strain bromelain. In contrast to stem bromelain, fruit bromelain is rarely used due to its limited availability.

Potential health benefits of bromelain

As a protease enzyme, the primary benefit of bromelain is that it can improve protein absorption. However, bromelain is also commonly used to support healing and as an adjunct to the treatment of numerous diseases. For example, if you suffer from chronic inflammation or sports injuries, you might consider using bromelain supplements to help your body recover and recuperate.

Other potential benefits of bromelain supplements include:

Bromelain can reduce inflammation and swelling

Bromelain can help relieve symptoms of osteoarthritis and rheumatism. It is also used to support the healing of strains and sprains as it can reduce swelling and promote tissue healing. People taking arthritis medication might consider either switching to bromelain as a natural alternative or using it as a supportive treatment (5).

Bromelain can improve the function of the immune system

Studies have shown that bromelain can promote healthy immune system function by regulating numerous pro-inflammatory proteins during periods of cellular stress (6).

Acceleration of wound healing

It has been observed that the use of bromelain after surgery can promote soft tissue healing and reduce bruising. Patients who had taken bromelain experienced faster wound healing compared to subjects who had only used a placebo (7).

Bromelain can reduce the symptoms of sinusitis

Sinusitis is an inflammation of the inner mucous membranes of the sinus cavity, usually caused by infections or allergies. Bromelain is known to relieve symptoms of sinusitis (8). Together with quercetin, bromelain can help relieve sinus inflammation, with quercetin acting as an antihistamine (9).

Bromelain promotes blood circulation

Bromelain may help to promote healthy blood flow by reducing platelet aggregation in the veins and reducing the risk of blood clotting. This could reduce the risk of atherosclerosis and other cardiovascular diseases (10).

Bromelain could relieve menstrual cramps

There are claims that bromelain may help to induce menstruation by relaxing the tissues of the uterus. This could increase blood flow and is also said to help prevent menstrual cramps (11).

What can bromelain be used for?

Due to the impressive components of bromelain, it is not surprising that it is used to treat or reduce the severity of disease symptoms. Although it is usually recommended for patients who have undergone surgery or suffer from chronic sinusitis, bromelain can also be used for many other purposes. These include (12):

Bromelain can be applied to the skin for burns

Studies suggest that bromelain can help remove dead skin cells from third-degree burns and that it can help heal first- and second-degree burns. For severe burns, bromelain should only be used on the skin under medical supervision.

Bromelain can relieve indigestion and heartburn

Bromelain is known to help reduce indigestion and a bloated feeling, especially when taken in combination with other enzymes.

Bromelain can relieve discomfort from insect bites

Applying bromelain directly to insect bites can relieve inflammation and other discomfort.

Bromelain can be used as a meat tenderizer

Pineapple is also used in cooking to soften meat. Today, bromelain is sold in powder form as a meat tenderizer and is usually combined with papain - an enzyme found in the papaya plant (13). In fact, bromelain is such a powerful meat tenderizer that chefs claim it can turn meat into mush if marinated for too long (14).

Scientific studies on the potential benefits and uses of bromelain

Bromelain has been the focus of numerous animal studies. These were usually aimed at investigating the mechanisms and effects of this supplement on different systems of the body. Most of these studies have focused on its role in wound healing and immune function, as well as its anti-inflammatory effects.

In a study conducted at the Manipal College of Dental Sciences, it was observed that bromelain, papain, miswak and neem helped prevent plaque and gingivitis in patients undergoing orthodontic treatment. The results of this study suggest that bromelain, along with the other natural compounds mentioned, could be used as a dental cleanser to reduce the risk of poor dental health in people who wear braces (15).

Research also suggests that bromelain could have positive effects on cancer treatment by slowing or halting the growth of metastases. In a 2013 study, it was observed that bromelain had a direct effect on the growth and spread of gastric and colon cancer cells.

The primary mechanism of action involved the promotion of apoptosis among cancer cells and the activation of certain pathways for cancer cell death (16). Cancer patients also showed improved appetite and a reduction in fatigue and other problems associated with cancer treatment (17).

Bromelain has also been studied for its ability to inhibit lipogenesis, which is important for preventing obesity. A 2012 study conducted at the Institute of Microbial Technology showed that strain bromelain had the ability to reduce a buildup of fat by suppressing adipogenesis and promoting apoptosis in mature adipocytes (18).

How should bromelain be dosed?

The recommended dosage of bromelain depends primarily on the purpose for which it is to be used. Some doctors recommend taking two to three single doses per day. The standard dosage for digestive complaints is between 200 and 2,000 mg after a meal. For other purposes, bromelain can be taken in doses of 200 to 800 mg per day (19).

This dosage varies depending on the bromelain activity of the specific supplement, which is usually measured in MCU or "milk clogging units". For people who take bromelain two or three times a day, the dosage may be reduced over time depending on need (20).

Although bromelain is considered safe and harmless by numerous health organizations, it doesn't hurt to consult a doctor before taking it to make sure you're using the dosage your body needs.

Possible side effects and interactions of bromelain

Bromelain is relatively safe and does not usually cause serious side effects even when taken in large quantities. However, some people may experience allergic reactions after taking bromelain, particularly those who are allergic to pineapples. Some common symptoms of pineapple allergy include (21):

• Difficulty breathing
• congestion
• Congestion of the sinuses
• Anaphylactic shock

People who are allergic to latex, wheat, celery, carrots and fennel should also avoid bromelain supplements unless they have consulted their doctor. It should also be mentioned that pregnant women should not take bromelain, as there are not enough studies on the safety and harmlessness of this supplement for the mother and her unborn child.

Interactions with medications:

Bromelain may have drug interactions due to its effects on digestion and nutrient absorption. People taking any of the following medications should not use bromelain or limit its use:

Antibiotics: Studies suggest that taking bromelain in combination with antibiotics could increase the absorption and drug levels of these medications in the body (22).

Anticoagulants (warfarin, aspirin and non-steroidal anti-inflammatory drugs): Taking bromelain in combination with anticoagulant medications may increase the risk of excessive bleeding (23).

Sedatives: Some studies suggest that bromelain can cause drowsiness in some cases, which can dramatically increase the effects of sedatives and antidepressants (24).

People taking any of these medications should discuss the use of bromelain with their doctor in advance to ensure that they are not harming themselves rather than their health.

Bromelain is an effective, natural anti-inflammatory

Pharmaceutical companies offer a wide range of anti-inflammatory drugs, which can have negative health effects as well as their desired effects.

Bromelain supplements could provide a safe and natural alternative to synthetic painkillers and anti-inflammatory drugs. These supplements not only help to relieve inflammation, but can also help to improve the function of the immune system and reduce the risk of cardiovascular disease.

FAQs

Q: What does bromelain do?

A: Bromelain is used to relieve various types of inflammation, ranging from sinusitis to inflammation caused by osteoarthritis. Bromelain can also accelerate wound healing and relieve the symptoms of some skin conditions. Some studies have also linked bromelain to the treatment and prevention of cancer (25, 26, 27).

Q: Is bromelain safe and harmless?

A: Bromelain supplements are relatively safe and harmless for human consumption. Studies suggest that taking bromelain for acute sinusitis has no adverse side effects (28). However, it is best to discuss taking bromelain with your doctor to make sure you are not allergic to bromelain.

Q: What are the benefits of turmeric and bromelain?

A: Curcumin, a substance derived from turmeric, and bromelain both have anti-inflammatory effects that can help relieve joint and muscle pain. The combination of these two natural substances may provide a natural and safe alternative for relieving inflammatory conditions (29).

Q: How much bromelain should I take?

A: The recommended dose is between 200 and 800 mg of bromelain per day for inflammation and other problems and 200 to 2,000 mg for the treatment of digestive problems (30). However, it is best to ask your doctor for advice when determining the correct dosage to treat specific conditions.

Q: How long does it take for bromelain to work?

A: The length of time it takes for the effects of bromelain to be felt is not exactly known, although it is commonly used as a short-term medication to treat inflammatory pain (31).

Q: How much bromelain is in a pineapple?

A: Bromelain is usually produced from pineapple stems. There are only small amounts of bromelain in the ripe fruit, which is practically insignificant in the treatment and prevention of disease.

Q: What does bromelain break down?

A: Bromelain is responsible for breaking down protein, which can promote better absorption. It also has the ability to break down fibrin - a blood clotting protein - which may help prevent angina and thrombophlebitis (32).

References:

1. Spoon University, Why Your Mouth Burns When You Eat Pineapple, and How to Avoid It
2. Afshin Amini, Samar Masoumi-Moghaddam, et al. Utility of Bromelain and N-Acetylcysteine
3. 20 Daily Mail Online, Is bromelain a wonder cure for joints
4. Brazilian Archives and Technology, Bromelain: Methods of Extraction, Purification and Therapeutic Applications
5. 6, 25 SelfHacked, 11 Incredible Benefits of Bromelain - Including Side Effects and Dosage
6. Real Self, Bromelain: A Pineapple Extract May Improve Post-Surgery Healing
7. 26 Medline Plus, Sinusiti
8. University of Maryland Medical Center, Sinusitis
9. 19, 30 Examine.com, Bromelain
10. Marie Claire, Here's Everything You Need to Know About How to Induce Your Period
11. Global Healing Center, The Health Benefits of Bromelain
12. Enzyme Development Corporation, Meat Tenderizing Enzymes
13. Marc Matsumoto, PBS Food, Learn Three Techniques for Tenderizing Meat
14. US National Library of Medicine, Anti-plaque and anti-gingivitis effect of papain, bromelain, miswak
15. 27 U.S. National Library of Medicine, Cytotoxic effects of bromelain in humans gastrointestinal carcinoma cell lines
16. Cancer Research UK, Alternative Cancer Diets
17. U.S. National Library of Medicine, Inhibition of Adipogenesis and Induction of Apoptosis and Lipolysis by Stem Bromelain in 3T3-L1 Adipocytes
18. HealthLine, Do You Have a Pineapple Allergy? Learn the Symptoms 22 University of Maryland Medical Center, Bromelain
19. AARP: Real Possibilities, Pineapple Bromelain
20. Natural Standard, Natural Standard Herb and Supplement Guide
21. Deerland Enzymes, Therapeutic Use, Efficiency and Safety of the Proteolytic Pineapple Enzyme
22. SuperSupps, Turmeric and Bromelain
23. Cdn.neiglobal.com, Bromelain
24. WorldHealth.Net, Bromelain (Pineapple Enzyme)

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