Dr. Maura HenningerNaturopathic Doctor

Seed cycling has been used for ages by naturopaths to regulate the body’s production of hormones and on its own natural rhythm. It’s among my favorite food-as-medicine hormone hacks. What exactly is it? Certain seeds will support the production of estrogen or progesterone and we use particular seeds at particular times of the month to coax the body into producing healthy levels of its own hormone. For the follicular, estrogen-driven first phase of your cycle, I recommend e...ating 1 tablespoon of pumpkin seeds and 1 tablespoon of flax seeds each day. During the luteal, progesterone-driven second half of your menstrual cycle, try 1 tablespoon each of sesame and sunflower seeds per day until the first day of your period, and your cycle starts again. If you’re not getting your period (you’re post-pill, have amenorrhea, or are menopausal), link up when you take your seeds to the cycle of the moon. The new moon is your day 1 so start follicular seeds; when the full moon arrives switch to the luteal seeds. Best ways to take the seeds: Sprinkle on oatmeal or yogurt Blend into smoothies Sprinkle on salads Make your own seed butter and spread it on toast See more

After over a decade of treating skin issues at the root cause, I can say that there’s nothing more crucial to skin health than gut health. The reason: something called the gut-skin axis. The gut-skin relationship is complex, but here are the essential points: The gut communicates with the skin in several ways. Absorption of nutrients, like Vitamin E and beta-carotene, has a direct effect on the skin and can even stimulate hormonal changes in the skin. ... Gut flora impacts the immune system to balance the t-cell response. The more balanced your gut microbiome, the calmer your t-cell response which means less inflammation on the skin. The lining of the gut houses important metabolites that help maintain the body’s inflammatory response, particularly regarding skin impurities. Leaky gut can exacerbate food sensitivities, making certain foods you eat (eggs and dairy are two biggies in my practice) drivers for things like acne. If you suspect this applies to you, make some simple changes: follow an anti-inflammatory diet for a couple of weeks (no gluten, dairy, sugar, caffeine, alcohol) and add a good quality probiotic. Research has shown that you can change your microbiome within hours of positively shifting your diet. And that means happier skin.

My two-year-old now insists on walking the dog, which is fine by me. It’s one of her favorite activities and also gets us out the door a few times a day. I live in NYC as do many of my patients and the one thing I hear over and over again (and am guilty of myself) is: I haven’t left the house in days. This isn’t good. There’s nothing more immune-supportive than walking outside, preferably around trees and birds and water and such. But even if you live somewhere devoid of al...l that, just being outside impacts our mental health and immune system in measurable and immeasurable ways. And you know how you feel after being outside for even a few minutes? That feeling means your immune system is happier than it was sitting inside. How does it work? Scientists think that breathing in phytoncidesairborne chemicals produced by plantsincreases our levels of white blood cells, helping us fight off infections and diseases. And one of the most impactful factors that influence survival in the current health crisis is vitamin D. Getting a daily dose of it from the sun is very impactful. Sights, sounds, and smells of nature also lower cortisol, that nasty inflammation-inducing hormone that undermines immunity. So, GET OUTSIDE. Every day. This is your friendly reminder Even if it’s for a few minutes walking around your city block. Small daily habits = big change over time.

Colostrum is an absolute powerhouse and if you have gut issues or are worried about aging well and keeping your immune system healthy, listen up. Amazingly, it’s thought that colostrum has been used by humans since 300 BCE. Yes. This is an ancient remedy but also one that is supremely relevant to the way we live now and the health challenges we face. Why do I love colostrum? Let me count the ways: It restores permeability to the gut lining Its immunoglobulins support th...e gut microbiome as well and support immune function. It acts as a prebiotic, making sure your good flora survives. It’s a natural source of telomerase, which slows the aging process of the skin. Studies show it supports cognitive function. It increases lean muscle mass with IGF-1 and growth hormone. Contains lactoferrin which helps regulate iron, reducing fatigue. What exactly is colostrum? It’s the first substance produced by cows before milk production. Technically, it is not milk so even dairy-intolerant people can handle it. I use it frequently for leaky gut, SIBO, candida, dysbiosis, autoimmune diseases, eczema, and rosacea. Even babies can benefit hugely from colostrum, particularly those who aren’t exclusively breastfed. I even give this stuff to my dog (he loves it). My go-to is @sovereignlaboratories for their liposomal colostrum. Liposomal means it has a delivery system that survives transit through the GI tract, making it 1500% more bioavailable. See more

This one is for the guys. Lately, I’ve been seeing a lot of low testosterone in young male patients. A drop in testosterone is typical when men go through andropause but in 20 and 30-something, otherwise healthy guys? What’s the story? Low testosterone can manifest in a bunch of different ways but let’s look at symptoms for this particular type of patient: low sex drive, erectile dysfunction, increased body fat, fatigue, lower sperm counts in guys working on fertility with... their partners, depression, as well as memory/concentration issues. Often I see low testosterone coupled with high or high normal estrogen and that’s particularly telling. These guys are often pot smokers, beer drinkers, and have the unfortunate man boobs. So when we test in my practice, we look at estradiol, LH along with testosterone. Ferritin (storage iron) is also on the list because too much or too little iron is a major culprit for low libido. The first step is to get the xenoestrogens: soy, beer, marijuana, bisphenol A, GMO foods. Second, consistent exercise to lose the abdominal fat; resistance training is important for building T. Sleeping eight hours is essential. Eating foods like egg yolks, beef, and other animal proteins, nuts, beans, and organic vegetables can help naturally balance testosterone levels. Herbal medicine is always on board for my low T patients. We use herbs like grape seed extract to block estrogen and add a whole bunch that helps support testosterone production like epimedium, Panax ginseng, maca, and Tribulus. See more