Author Archives: SherryTorkos

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About SherryTorkos

Sherry Torkos is a pharmacist, author, certified fitness instructor, and health enthusiast who enjoys sharing her passion with others. Sherry graduated with honors from the Philadelphia College of Pharmacy and Science in 1992. Since that time she has been practicing holistic pharmacy in the Niagara area. Her philosophy of practice is to integrate conventional and complementary therapies to optimize health and prevent disease. Sherry has won several national pharmacy awards for providing excellence in patient care. As a leading health expert, Sherry has delivered hundreds of lectures to medical professionals and the public. She is frequently interviewed on radio and TV talk shows throughout North America and abroad. Sherry has authored fourteen books & booklets, including The Glycemic Index Made Simple and Breaking the Age Barrier. Her most recent book, The Canadian Encyclopedia of Natural Medicine has become a national best-seller. For more information, visit: www.sherrytorkos.com

Is there anything natural to take for PCOS rather than Diane 35?

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PCOS is a condition characterized by hormonal imbalances, irregular periods, excessive hair growth and obesity. One of the key features with PCOS is insulin resistance, which can affect fertility, cause weight issues and even increase heart disease risk. It is not known whether PCOS causes insulin resistance or the other way around.

Birth control pills such as Diane 35 are often used because they lower levels of circulating androgens (hormones that are associated with hair growth and oily skin). The concern with taking products such as Diane 35 are the side effects such as low libido, mood swings, depression, headaches and bloating to name a few.

Here are some things that you can do naturally to help improve PCOS:

Follow a low glycemic index (GI) diet and get regular exercise because both of these things can improve insulin sensitivity. All our hormones are interconnected, and if something is out of balance (like insulin) it can affect other aspects of health, such as weight and fertility.

A low GI diet means avoiding all refined/white flour products such as white bread, pasta, rice and baked goods. Instead have the whole grains (brown bread/rice/pasta). Cut down on sugar and juice. Eat small frequent meals with low GI carbs, healthy fats like olive oil, fish and avocado, and lean protein.

For exercise aim for 30 minutes to one hour of moderate intensity activity daily. Exercise can help improve body composition, insulin sensitivity and androgen levels and it may help restore ovulation.

For supplements I would recommend:

  • Hormone Balance by femMED – contains ingredients that help to balance hormones
  • Chromium 200mcg daily to improve insulin sensitivity
  • Fish oil (omega-3) 1000mg twice daily

For more information refer to this article:

http://www.womenshealth.gov/faq/polycystic-ovary-syndrome.cfm

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Starting Your Weight-Loss Program

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It is one thing to know what it takes to lose weight and keep it off. It is another thing to actually implement it. Here are some suggestions:

• Keep a food diary. Before you decide what you need to change, take an objective look at what you are eating now. Most of us underestimate the number of calories we eat and forget about the quick little snacks we grab here and there. By writing down everything you put in your mouth you will gain awareness of where you need to make changes, such as whittling down the fillers (refined carbohydrates, sweets, and snack foods).

•Set manageable goals. A 50-pound weight loss is daunting. Focus on five-pound increments instead. If you gradually lose one-half to one pound a week, you will lose five pounds in five to ten weeks. In the meantime, you will be shaking off some of your fattening habits and adopting healthier ones.

•Make more daily health-promoting choices. If you like to snack, choose fresh fruit over ice cream. Opt for nuts or sunflower seeds over high-fat potato chips. Order your latte with skim milk instead of cream. Take the stairs instead of the elevator. Park your car farther away from your destination, so you do a little more walking. All of these small shifts in behavior add up to steady weight loss and improved overall health.

•Take pride in your progress. Modest losses can yield impressive health benefits. By losing ten pounds, you can lower your blood pressure significantly. When you lose twenty excess pounds, you: reduce your mortality by 20 to 25 percent; reduce angina symptoms by 91 percent; decrease total cholesterol by 10 percent; cut your risk of developing diabetes by more than 50 percent; and increase your exercise tolerance by 33 percent.

•Make a commitment to lifelong changes. Changing your diet and lifestyle for a month or two is a good start, but it is not enough. For long-term weight loss, you need to make long-term changes.

Discover more successful strategies for enhancing fat loss.

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Lose weight and live longer!

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According to a recent report from the U.S. Surgeon General, obese individuals have a 50 to 100 percent greater risk of premature death from all causes than individuals without excess weight. An estimated 300,000 deaths are attributed to obesity in the United States each year.

Controlling your weight may extend your life span. Several clinical studies have found that people who were lean lived significantly longer than those who were extremely overweight. This is no surprise, considering the effects that excess weight has on your risk of developing chronic disease.

It may be comforting to know that even small losses can result in great health rewards. If you are overweight, losing even 5 to 10 percent of that excess can dramatically improve your health—lowering your blood pressure, cholesterol level and blood sugar. Plus, you will have more energy and feel motivated to continue with your program. Discover how weight loss for women can put your health on the right track.

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Birth Control Methods

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What is a recommended birth control pill or birth control method apart from condoms?

There are several birth control methods to consider. The natural way is the rhythm method, which involves avoiding intercourse right before, during and after ovulation, which is the time of the month when an egg is released from the ovaries and you can conceive. You will need to know your cycle well and have regular cycles in order to use this method. A woman who has a regular menstrual cycle has about 9 or more days each month when she is able to get pregnant. These fertile days are about 5 days before and 3 days after ovulation, as well as the day of ovulation.

Other options include IUDs (intrauterine devices), which come in a variety of types. They are highly effective, very safe and well tolerated. Diaphragm, contraceptive sponges and spermicide are other options to consider but they are not as effective as IUDs.

Here is a link to a good overview of the various methods of birth control: http://www.womenshealth.gov/publications/our-publications/fact-sheet/birth-control-methods.cfm

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