Newsletter MARCH 2006

Article:
Alternative Hygiene Products for Women

Ask the Doc
Bras and Breast Health

Research Review
Coffee, Caffeine and Women’s Risk for Type 2 Diabetes
The Safety of Home Births
Calcium and PMS
Sleep and Breast Cancer

Picks For International Women’s Day
Help Fund Free Mammograms
The Garden of Fertility by Katie Singer

Recipes of the Month
Pistachio Black Bean Burgers
Ginger Sesame Salmon Patties
Banana Almond Rice Pudding

Quote:
“A woman is like a tea bag. You never know how strong she is until she gets into hot water.”
Eleanor Roosevelt

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Alternative Hygiene Products for Women
By Sarah Cimperman, ND

Experts estimate that twenty billion sanitary pads and tampons end up in landfills or sewer systems each year. Not only is the environment paying the price, but women are too. Disposable hygiene products are a continuous expense and some are associated with an increased risk of toxic shock syndrome (TSS), a potentially fatal infection whose incidence is again on the rise. Alternative hygiene products such as reusable cotton pads, menstrual cups and sea sponges are a better choice for both women and the environment.

Toxic Shock Syndrome

TSS is an infection caused by the bacteria Staphylococcus aureus, a microorganism commonly found on the skin and in the vagina. When Staphylococcus aureus enter the bloodstream, they release toxins that can cause sudden hypotensive shock, organ failure and death. Although toxic shock syndrome can also be acquired through surgery, burns and open wounds, it primarily affects women using super-absorbent tampons.

Products that are more absorbent than necessary can dry vaginal tissue, leading to small tears or ulcerations that allow bacteria to enter the body. When tampons remain in the vagina too long, they become a favorable environment for bacterial overgrowth, which also increases TSS risk. It is possible for cervical caps, diaphragms and sponges to promote growth of bacteria as well, but the only cases of toxic shock syndrome related to these products developed after they had been left in the body for an unusually long period of time - thirty hours or more.

Reusable Pads

Reusable sanitary pads are soft, comfortable, hypoallergenic and worn outside the body like disposable pads. They are available in several different sizes, thicknesses, colors and patterns. The fabrics used to make reusable pads are usually organic cotton terry cloth, cotton flannel and/or cotton-hemp blends.

Unlike disposable pads that end up in the trash after they have served their purpose, these products washed, dried and reused. Ten dollars is an average price for a reusable menstrual pad and starter kits start at forty dollars for a variety of sizes and absorbencies. These products usually last five years.

Menstrual Cups

Reusable menstrual cups, also known as internal reservoirs, are shaped like a cup with a stem, which makes insertion and removal easy. These cups sit inside the vagina and catch menstrual fluid as it exits the cervix, and can even be worn overnight. The frequency with which the cups need to be emptied depends on the amount of flow, but two or three times per day is recommended.

These products, made of gum rubber or latex-free silicone, come in two different sizes. The smaller size usually fits women under the age of thirty who have never given birth vaginally, and the larger size accommodates women who have had at least one vaginal birth and those over the age of thirty. To disinfect reusable menstrual cups, simply wash them in warm, soapy water. Prices start around thirty dollars and each cup will last ten years or more.

Sea Sponges

Sustainably harvested Atlantic and Mediterranean silk sea sponges are natural alternatives to tampons. They can be trimmed to any size or shape and should be changed every three to six hours as they become saturated. Some women use a pad in addition to a sponge on days of heavy flow to prevent leakage. Because they have no applicator or string, sea sponges can be more difficult to insert and remove than tampons. However, tying a string around the sponge can ease removal and like any new skill, using them becomes easier with practice.

Like tampons, sea sponges are not sterile. They need to be disinfected when not immediately rinsed and reused. Sea sponges can be boiled before their first use to remove any microorganisms, but boiling them repeatedly may cause them to shrink and toughen. For regular but gentle cleansing, tea tree oil removes both odor and microorganisms, including the Staphylococcus aureus bacteria associated with toxic shock syndrome. Additionally, hydrogen peroxide can be used as a non-toxic bleaching agent. When well cared for, natural sea sponges will last up to one year and two sea sponges cost only eight dollars.

Resources

Reusable cotton menstrual pads are made by Glad Rags (800-799-4523 or www.gladrags.com), Pandora Pads (888-558-7237 or www.pandorapads.com), Many Moons (800-916-4444 or pacificcoast.net/~manymoons), Wemoon ( www.wemoon.com.au ), Lunapads (888-590-2299 or www.lunapads.com), Mother of Eden (800-670-1364 or www.mothereve.com) and Urban Armor (877-733-0663 or urban-armor.org). Menstrual cups are made by The Keeeper (800-500-0077 or www.keeper.com ), Urban Armor and DivaCup (latex-free, 866-444-3482 or www.divacup.com). Sea sponges are sold by Jade and Pearl directly (800-219-9765 or www.jadeandpearl.com) and through many of the websites that also sell reusable pads and menstrual cups.

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Coffee, Caffeine and Women’s Risk for Type 2 Diabetes

Researchers at the Harvard School of Public Health studied the risk of developing type 2 diabetes mellitus in more than 88,000 women from the Nurses’ Health Study II between the ages of 26 and 46. None of the participants had diabetes mellitus at the beginning of the study. After assessment of caffeinated tea, caffeinated coffee and decaffeinated coffee consumption, researchers concluded that women who drink coffee have a reduced risk for developing type 2 diabetes mellitus, compared to women who did not drink coffee. Constituents other than caffeine may be responsible, because both caffeinated and decaffeinated coffee lowered diabetes risk, while caffeinated tea did not affect the risk.

Van Dam RM et al. Coffee, caffeine and risk of type 2 diabetes: a prospective cohort study in younger and middle-aged U.S. women. Diabetes Care, 29(2):398-403, Feb 2006.

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The Safety of Home Births

Researchers at Canada’s Centre for Chronic Disease Prevention and Control studied 5418 women who planned a home birth involving a certified professional midwife in the United States and Canada in the year 2000. Compared to women with low risk pregnancies giving birth in hospitals, women with low risk pregnancies who chose home birth had substantially fewer epidurals, episiotomies and cesarean sections. They also had less medical intervention in the form of forceps and/or vacuum extraction used during delivery. When comparing cases of infant mortality among home and hospital births, numbers were similar. For moms with low pregnancy risk, giving birth at home can be just as safe as, if not more safe than, giving birth in a hospital.

Johnson KC and Daviss BA. Outcomes of planned home births with certified professional midwives: large prospective study in North America. BMJ, 330(7505):1416, Jun 2005.

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Calcium and Premenstrual Syndrome

Researchers at the University of Massachusetts studied more than 3,000 women between the ages of 27 and 44 who took part in the Nurses Health Study II. None of the women experienced premenstrual syndrome at the beginning of the study, but more than 1000 women developed PMS during the ten years they were followed. The women who had the highest intake of calcium (1200 mg per day on average) and vitamin D (at least 700 IU per day) had the lowest risk for developing PMS. Researchers found that foods low in saturated fat reduced risk as well.

Bertone-Johnson ER et al. Calcium and vitamin D intake and risk of incident premenstrual syndrome. Archives of Internal Medicine, 165(11):1246-52, Jun 2005.

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Sleep and Breast Cancer

Melatonin is a hormone produced by the pineal gland. Integral to our circadian rhythm, melatonin is essential for good sleep and the body makes less of it upon exposure to light. This hormone has also been shown to improve immune function and is currently being studied for its anti-cancer properties.

A study of almost 7400 women in Finland examined the association between breast cancer and sleep. Researchers found that women who slept the most (9 or more hours per night) had the lowest risk of breast cancer, compared to short sleepers (6 hours or less per night) and average sleepers (7 or 8 hours per night). Sleeping longer may increase levels of melatonin, offering increased protection against cancer.

Another study examined the relationship between rotating night shift work and breast cancer. Harvard researchers followed more than 115,000 cancer-free, premenopausal nurses for twelve years. Those who worked rotating night shifts for more than twenty years had an increased incidence of breast cancer compared to the nurses who did not work overnight shifts and those who did night shift work for shorter periods of time. Long-term effects of night shift work may include a disruption of melatonin production, leading to less protection against cancer.

Verkasalo PK et al. Sleep duration and breast cancer: a prospective cohort study. Cancer Research, 65(20): 9595-600, Oct 2005.

Schernhammer ES et al. Night work and risk of breast cancer. Epidemiology, 17(1):108-11, Jan 2006.

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Ask the Doctor: Bras and Breast Health

Does wearing bras have any effect on breast health?
Evelyn
Syracuse, NY

For their study, “Bras and Breast Cancer,” Soma Grismajier and Sydney Ross Singer interviewed four thousand women from five large cities in the United States. They found that 75 percent of women who wore bras while they slept, and one of every seven women who wore a bra for more than 12 hours per day, contracted breast cancer. Women who didn’t wear a bra had the same risk developing of breast cancer as men – one case per 168 people.

The critical connection between bras and breast health is the lymphatic system, an extensive network of lymph vessels and lymph nodes throughout the body. The watery lymph fluid transports white blood cells called lymphocytes and transfers nutrients and waste between tissues and the blood stream. As lymph fluid passes through lymph nodes, bacteria, viruses, foreign substances and abnormal cells are trapped and destroyed by lymphocytes.

Tight or restrictive bras can compress lymph vessels, preventing them from removing toxins and abnormal cells. Some experts believe that chronic constriction of lymph drainage can result in cancer.

For best breast health:

• Choose a loose-fitting cotton bra and wear it as little as possible. Comfort is more important than appearance; you should be able to slip two fingers under the straps on each shoulder and side panel. If you can’t, the bra is too tight.

• Whenever you take your bra off, gently massage your breasts to increase circulation, unless you have been diagnosed with breast cancer or have an undiagnosed breast lump.

• Don’t sleep in your bra.

• Perform a monthly breast self-exam. For detailed instructions, visit the Susan G. Komen Breast Cancer Foundation at http://www.komen.org/bse .

• See your doctor for an annual clinical breast exam.

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Help Fund Free Mammograms

Even if you’ve done it before, click the pink button on the Breast Cancer Site to help donate free mammograms to women in need. The quest continues, so keep on clicking:

http://www.thebreastcancersite.com

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The Garden of Fertility By Katie Singer

In a book that incorporates anatomy and physiology with practical information and personal stories, certified fertility instructor Katie Singer explains how to track menstrual cycles and determine the fertile and infertile days each month. She also provides information for interpreting patterns on charts that may indicate anovluation, hypothyroidism, progesterone deficiency and miscarriage. Charting menstrual cycles can help doctors diagnose medical problems such as hormone imbalance, polycystic ovarian syndrome and infection. An invaluable tool for women and their physicians alike, The Garden of Fertility is a perfect companion to Toni Weshcler’s book, Taking Charge of Your Fertility, or a stand-alone guide to Fertility Awareness and reproductive health.

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Pistachio Black Bean Burgers

1 cup cooked black beans
1 small onion, finely chopped, about ¼ cup
¼ cup finely chopped portabella mushroom (or substitute any fresh mushroom)
1 clove garlic, or more, minced or crushed
2 tbsp olive oil
¼ cup pistachio nuts (or substitute pumpkin seeds)
3 to 4 tbsp vegetable broth or water
1 handful cilantro, finely chopped
Black pepper and sea salt to taste
Dash cayenne, or hot sauce, to taste

If using dry beans, soak them overnight, then simmer over low heat for 3 hours, until soft, and rinse well. If using canned black beans, rinse them well also.

Sauté chopped onion, mushroom and garlic in olive oil over medium heat until soft and fragrant, just a few minutes. Grind pistachio nuts, then transfer to a mixing bowl. Grind the black beans, adding one tablespoon of broth or water at a time, until desired consistency is reached. Bean puree should be soft but stiff. Transfer it to the mixing bowl with the sautéed onion, mushroom and garlic mixture. Add cilantro, black pepper, salt and cayenne or hot sauce. Mix ingredients together until well combined.

Portion black bean mixture into muffin tins lightly coated with olive oil and press each patty down firmly. Bake uncovered at 350F for 20 minutes, or until lightly browned on top. Cool slightly, then tip the pan over and catch the black bean burgers. Serve on a bed of brown rice or quinoa and top with a simple tomato-avocado salsa (recipe follows) or a dollop of plain yogurt.

Alternatively, the black bean burgers can be shaped by hand (they will be soft) and sautéed in olive oil over medium heat until golden brown.

Makes 4 black bean burgers.

Tomato Avocado Salsa

1 medium tomato, chopped
1 avocado, peeled and cubed
Juice of one half lemon or lime
1 tbsp extra virgin olive oil
Dash cayenne or hot sauce

Toss all ingredients together until well combined.

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Ginger Sesame Salmon Patties

31 can wild salmon, 6 to 8 oz, bones and skin optional
1 tbsp dry quinoa (or substitute amaranth)
1 rounded tbsp raw sesame seeds
1 scallion, halved lengthwise and thinly sliced, both green and white parts
¼ large red or orange bell pepper, minced, about ¼ cup
1 tbsp freshly grated ginger
Ground black pepper to taste
Dash cayenne, to taste
¼ cup packed basil leaves
1 egg
1 tbsp fresh lime or lemon juice
Pinch sea salt

Drain fish of all excess moisture and add to a medium mixing bowl. If using salmon canned with skin and bones, remove them or crush the mixture together for a consistent texture. If using salmon without skin and bones, use a fork to mash the chunks of fish, separating them into small pieces.

In a clean coffee mill or spice grinder, grind the dry quinoa and sesame seeds together. Add them to the salmon mixture, along with the scallion, bell pepper, grated ginger, ground black pepper and cayenne. Toss the mixture until well-combined.

If using a food processor, pulse the basil leaves with the lime juice, egg and salt until the basil is minced. If not using a food processor, mince the basil leaves by hand and whisk the egg with the lime juice and salt; add everything to the salmon mixture. Toss the salmon mixture together with two forks, or clean hands.

Portion the salmon mixture into muffin tins lightly coated with olive oil and press each patty down firmly. Cover and refrigerate for 30 minutes or more, or overnight.

When ready to eat, bring the patties to room temperature while the oven preheats to 375F. Bake the patties uncovered until they are lightly browned on top, about 25 minutes. Alternatively, tip the patties into a skillet and sauté them over medium heat in a small amount of olive oil until lightly browned on both sides.

When the patties are cooked, transfer them to a plate and drizzle with sesame oil (optional) and add a dollop of plain yogurt or Greek (strained) yogurt.

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Banana Almond Rice Pudding

This rice pudding works just as well for dessert as it does for breakfast. Dairy is optional; almond, hazelnut, rice and soy milks substitute well. You can use any nuts you happen to have on hand (hazelnuts work well) or even chopped raw pumpkin seeds.

1½ cups water, divided
½ cup dry Arborio rice
1 pinch sea salt
1 tbsp extra virgin olive oil
1½ cup milk
2 ripe bananas, peeled and mashed
½ tsp cinnamon
1 vanilla bean, halved lengthwise, or 1 tsp vanilla extract
2 tablespoons honey or maple syrup
¼ cup chopped raw almonds

Add 1 cup of water to a small saucepan with the rice, salt and olive oil. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes, or until the water is absorbed. Meanwhile, add the remaining ½ cup of water, milk, bananas, cinnamon, vanilla, honey and almonds to a large saucepan over medium-low heat. Bring the mixture just to a simmer.

Add the rice, once the water has been absorbed, to the milk mixture and simmer over low heat for about 20 minutes, until the rice grains are plump and the mixture becomes thick and silky. Serve warm, or cool to room temperature and chill for later.

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