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Newsletter MARCH 2004
In Celebration of Women’s History Month:
Cancer Detection Tests for Women
Recommended Tests for Every Age Group
Reduce Your Risk of Cancer
General Dietary and Lifestyle Recommendations for Staying Cancer-Free
Food For Thought
Phytoestrogens
Article
Hydrotherapy: Ancient Treatments For Modern Maladies
Recipe
Walnut Flax Crusted Calamari
Upcoming Events:
Foods that Make You Beautiful, Inside and Out
Spring Group Cleanse
Quote:
"Like water, be gentle and strong. Be gentle enough to follow the natural paths of the earth, and strong enough to rise up and reshape the world."
Brenda Peterson
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March is Women’s History Month
In celebration of healthy women everywhere, here are my recommendations for regular cancer screening tests for women. Next month we’ll talk about cancer detection tests specifically for men, so stay tuned.
Cancer Detection Tests For Women
- Age 18-20
Complete health exam, once *
Pap smear, yearly
Skin self-exam, monthly
- Ages 20-40
Complete health exam, every 3-5 years *
Pap smear and pelvic exam, yearly
Breast self-exam, monthly
Skin self-exam, monthly
Baseline mammogram by age 35
- Ages 40-50
Complete health exam, every 3 years *
Pap smear and pelvic exam, yearly
Breast self-exam, monthly
Skin self-exam, monthly
Rectal exam and stool blood test, yearly
Mammogram, every 1-2 years
- Ages 50-65
Complete health exam, every 2 years *
Pap smear and pelvic exam, yearly
Breast self-exam, monthly
Skin self-exam, monthly
Rectal exam and stool blood test, yearly
Mammogram, yearly
Proctosigmoidoscopy, every 3-5 years
- Ages 65+
Complete health exam, yearly *
Pap smear and pelvic exam, yearly
Breast self-exam, monthly
Skin self-exam, monthly
Rectal exam and stool blood test, yearly
Mammogram, yearly
Proctosigmoidoscopy, every 3-5 years
* Includes physical exam and laboratory tests as determined by your doctor
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Reduce Your Risk of Cancer
Eat at least 5 servings of vegetables each day, and 1 or 2 pieces of fruit
Increase intake of high fiber foods such as whole grains and legumes
Choose organic foods, especially animal products
Exercise regularly
Maintain healthy weight
Don’t smoke
Limit alcohol intake
Avoid excess sun exposure and wear sunscreen of at least 15 SPF
Take at least one day off each week
Perform self exams and see your doctor for regular physical exams
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Food For Thought: Phytoestrogens
Phytoestrogens can be wonder nutrients for women because they have a very hormone-balancing effect. Phytoestrogens are not hormones but have a hormone-like structure. They are able to bind estrogen receptors with a weak effect. When hormone levels are too low, phytoestrogens can increase the overall estrogen effect.
When hormone levels are too high, weakly bound phytoestrogens displace stronger estrogens and decrease the overall effect. This may be helpful in estrogen-related conditions, such as uterine fibroids, breast and uterine cancers. Some doctors remain skeptical about the use of phytoestrogens with estrogen-related cancers. More scientific studies are needed to explore these relationships.
Phytoestrogens can be found in over 300 medicinal and edible plants. Food phytoestrogens have three chemical classes: isoflavonoids, coumestans and lignans. Isoflavonoids are found in legumes; soy beans are the richest source. Coumestans are found in alfalfa, clover sprouts, split peas, pinto and lima beans. Flaxseeds contain high concentrations of lignans, which can also be found in cereal grains and beans.
Flax seeds are not only a source of phytoestrogens, they also contain essential omega-3 fatty acids and fiber. They are most useful to the body when freshly ground. Two tablespoons daily can help balance hormones, normalize cholesterol levels, improve immunity, optimize digestion and support healthy skin. Add ground flax seeds to yogurt, hot and cold cereals, salads and soups. Or try the Walnut Flax Crusted Calamari recipe.
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Hydrotherapy: Ancient Treatments For Modern Maladies
Got water? Then you have one of the oldest and most natural treatments available. Hydrotherapy, the therapeutic use of water, dates back to ancient Roman and Greek traditions. It was popularized in the 1800’s by Sebastian Kneipp and is currently making a comeback in modern holistic medicine as an easy and effective treatment for many common conditions.
The concept is basic: heat expands tissues and cold contracts them. When hot water is applied to the body, local blood vessels dilate and muscles relax. Increased circulation brings more oxygen, nutrients, and immune cells to affected areas, promoting healing. In contrast, cold applications constrict local blood vessels, which reduces swelling and inflammation. While blood flow to the skin is decreased, blood flow to internal organs is increased, supporting normal body functions such as digestion and detoxification. Cold temperatures also increase muscle tone and have a numbing effect on nerves, which relieves pain.
Inexpensive and user-friendly, most hydrotherapy treatments can be performed at home. There are just a few fundamental rules: take caution not to burn skin when applying heat, never begin a treatment when feeling chilled, and take time to rest afterward. Common treatments include constitutional hydrotherapy, alternating hot and cold applications, ice packs, warm compresses, therapeutic baths, and steam inhalation.
Constitutional Hydrotherapy
This treatment increases circulation throughout the body, stimulates the immune system, improves digestion, and promotes detoxification. Five minutes of hot moist towels, then ten minutes of cold moist towels are applied to the chest, then the back, while the body is wrapped in a cotton sheet and two wool blankets. During colds and flu, using this treatment before bed promotes deep and healing sleep, and may shorten the duration of illness. It can also be used to relieve stress and heal chronic disease.
Alternating Hot and Cold Applications
Like constitutional hydrotherapy, these applications use alternating hot and cold water, but for shorter periods of time. Specific areas of the body are treated, rather than the whole constitution. Three minutes of hot applications are followed by thirty seconds of cold applications for a minimum of three cycles. Moist towels, basins or water spray may be used to deliver treatments to painful joints and muscles or chronic injuries.
Ice packs and Warm Compresses
Ice wrapped in a moist cloth can relieve pain and inflammation when applied to acute injuries, such as sprains and bursitis. Warm compresses are used to relax sore or cramping muscles, but should not be used on acute injuries until initial inflammation has subsided.
Therapeutic Baths
Baths can have therapeutic benefits due to specific temperatures utilized or because water is used to deliver medicines to the body. Sitz baths involve submerging the hips in hot and cold water to increase circulation to the pelvis. This can be helpful in the treatment of constipation, hemorrhoids, and conditions of the bladder, uterus and prostate. Foot baths increase circulation to the feet and can draw congestion away from the head, relieving headaches. A whole-body soak in a tub full of warm water and 2 cups of mineral-rich Epsom salt can relieve sore muscles, promote good sleep, and help detoxify the body.
Steam Inhalation
Inhaling steam gives the respiratory tract a hot, moist bath. It can help fight infections, expectorate phlegm, and relieve congestion. Breathing through the nose treats nasal passages and sinuses, while breathing through the mouth treats the throat and bronchi. Essential oils can be added to the water for further therapeutic benefits.
Considerations of Caution
Pregnant women and individuals with cancer, Raynaud’s disease, loss of sensation, peripheral vascular disease, skin conditions, and heart or circulatory diseases should talk to their doctor before using these treatments.
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Walnut Flax Crusted Calamari
2 squid, cleaned
1 tbsp ground flax seed
1 tbsp finely chopped walnut
1 tbsp ground Herbes de Provence (or herb of choice)
1 tsp cayenne
1 tbsp olive oil
Mix ground flax, walnut, herbs and cayenne until well combined to form crust mixture. Rinse and dry the cleaned squid (calamari), making sure that the plastic-like quill has been removed. Slice the calamari tube to make several rings, each about 1 cm wide. Sprinkle calamari rings with crust mixture until well coated and sauté in olive oil over medium heat until thoroughly cooked, about 10 minutes. Serve as an appetizer with your favorite sauce.
Serves 4
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Foods That Make You Beautiful, Inside and Out
My next class is coming up soon! Mark your calendars for Friday, March 19th. Come explore the impact of diet on appearance and learn healthy eating habits that support beautiful skin. We will talk about how to use whole foods in natural beauty treatments, from facials and hair care to body wraps and foot scrubs.
$30. Reservations required.
6:20 p.m. to 7:40 p.m. on Friday, March 19, 2004
115 East 23rd Street, 12th Floor, New York City
Call 212-592-3481 to reserve your spot today.
For more information about class topics, check out the Events page.
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Spring Group Cleanse
Spring is a time for renewal. Renew your commitment to better health and join the group cleanse. After a long winter, get a fresh start on the path to better eating habits, regular exercise and a healthier lifestyle.
Dr. Sarah Cimperman’s 2 week spring cleanse involves a hypoallergenic diet, supplemental detoxification nutrients, hydrotherapy, gentle exercises and emotional detoxification. Additionally, each patient will have the opportunity to reintroduce foods in a systematic way that helps identify food sensitivities.
The cleanse will include one individual session with Dr. Cimperman, three group sessions, education materials and supplemental detoxification nutrients. $395.
April or May 2004. Dates and times to be determined by participants.
Call 212-592-3481 to reserve your spot. For more information, check out the Detox page.
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