Do you think lichen sclerosis can be cured with diet? If so which protocol would you advise? – CJ

Great to hear from you CJ! 

When it comes to lichen sclerosis, there are a few theories about it which could sway your healing direction in more than one way. I will outline those here in order to present the differing sides.

Firstly, lichen sclerosis is a condition that creates white, patchy skin that is thinner than normal, healthy skin. The condition is most often found on the vulva and anus in women. 

Here are the theories of why this condition may come about, and some healing suggestions. 

As far as what I believe, I can’t speak to cures for legal reasons, but I can say I’ve seen great success in women who find their underlying cause(s) and follow a lifestyle and nutrition change to support it. 

Autoimmune

In women with lichen sclerosis, there are often high levels of circulating autoimmune antibodies. Not to mention is often coexists with other autoimmune conditions such as autoimmune thyroid conditions and lichen planus, another unpleasant vaginal condition. 

Inflammation

Inflammation and your immune system go hand in hand, so it’s hard to separate them. Rather I believe it most likely a combination of autoimmune and inflammation in many cases. However, inflammation is present in many women with lichen sclerosis, as they have a proliferation of monoclonal T lymphocytes (aka fancy white blood cells).

Natural Remedies

Please note that I am in no way saying the following will help your particular case, these are just suggestions that have shown promise. Always take the advice of your primary health care practitioner. 

• Address leaky gut
  • If you have symptoms of gas, bloating, constipation, diarrhea, skin issues, or mood irritability- your gut may be impaired. 
  • Gut health is of the utmost importance in any natural healing regime
  • Drink lemon water on rising to help set your digestion for the day
  • Don’t eat crappy food- this ends up undigested and sending potentially harmful (and inflammatory) substances into your blood stream
• Eliminate food sensitivities (might consider IgG test or elimination diet)
• Reduce stress: Stress freaks your body out and chronically can increase inflammation, muck up your hormones and perhaps lead to autoimmune-related conditions. 
  • Do something to reduce your stress every single day. Rotate to keep yourself interested, or based on the time you have. Yoga, meditation, gardening, walking outdoors, reading and having a bath are all great choices. 
• Balance sex, stress and thyroid hormones: We’ve seen that autoimmune thyroid issues are often present in women with lichen sclerosis. 
  • Try hormone balancing herbs like those in my Detox Tea to rebuild your hormonal pathways and support your immune system. 
  • Walk outdoors daily at the same time, to bring your sex hormones naturally into rhythm 
  • Enjoy high mineral foods like dark leafy greens, pumpkin and sunflower seeds, almonds, bone broth and sea vegetables like arame, wakame, nori, kelp, dulse and others to support your thyroid gland. 
• Adopt an anti-inflammatory diet or some principles of the autoimmune paleo diet
  • Remove foods your are sensitive to
  • Consider reducing foods like tomatoes, eggplant, zucchini, bell peppers, potatoes and other night shade vegetables which can be inflammatory
  • Enjoy an abundance of dark green, red, purple and orange vegetables to support the whole shebang 
  • Use good amounts of healthy fats like avocados, olive oil, flax oil, walnuts, coconut milk and oil, ghee, fatty fish like salmon and sardines, etc

The last thing I will mention is very important. Before making any drastic change in diet or adopting any specific protocol, it is best to consult with a trained natural health practitioner to make sure you are on the right track.

Have you experienced this uncomfortable condition? What natural remedies did you try?

Got a question? Great! Write to me for the next Ask The Diva post!

Depression

PMS/PMDD

Seasonal Affective Disorder (SAD)

Sources:

Food

Sunshine

Supplements

What’s your story with Vitamin D and your mood? Have you tried it? Would you? Did it work?

Sleep is something I get asked a lot about. So many of us can’t fall asleep because the mind is running, or wake constantly through the night and never get refreshed. Listen in and read below for my top tips for creating a successful sleep ritual.

Causes

• Cortisol/stress hormone imbalance
• Low progesterone
• Anxiety and running thoughts
• Poor sleep environment: Everything from darkness, sound and temperature can effect you
• Liver congestion: If you wake between 1:00-3:00am, Traditional Chinese Medicine says you’re liver is overloaded (time for a detox!)
• Low melatonin production due to age

Here’s what you need to know to create your own sleep ritual.

Food

Before supplements, always put your focus on food. There are a number of nutrients (and even more foods) that can help your sleep.

1. Magnesium Foods: Magnesium helps with muscle relaxation, promoting sleep
   1. Leafy greens of all types, nuts and seeds, fish, avocados, brown rice, and dried figs
2. Tryptophan Foods: This amino acid (protein building-block) promotes good sleep quality because it is used to make sleepy chemicals like serotonin and melatonin
   1. Turkey, chicken, pumpkin seeds, fish, crab, rolled oats, white beans, eggs
3. Tart Cherries: One of the only food sources of melatonin, eating cherries or taking tart cherry juice could help your slumber. 
4. Pre-Bed Protein Snack: Having protein (extra points for using a source of tryptophan) will help to stabilize your blood sugar during sleep to prevent stress hormone imbalance and waking during the night
   1. Turkey rolled in lettuce with avocado
   2. Small smoothie with protein powder, pumpkin seeds and non-dairy milk
   3. White bean dip with veggie sticks or a few gluten-free crackers
   4. Sleep herbal tea (see my sexy examples below) mixed with collagen protein powder and consumed 1-2 hours before bed

Self-Care Practices

Self-care is awesome and fun- you ARE doing it, right? If not, or if you need something a little more exciting than your current ‘self-care’ routine of a glass of wine and Facebook scrolling . . .

Get my list of best self-care ideas for sleep in my free Creating Sleep Rituals Guide. 

My Sleep Rituals

Creating a ritual for sleep can help lessen the overwhelm of daily life, and achieve seriously restorative sleep. Here I’m sharing my personal sleep rituals, to give you an example of what it could look like.

1. Tea- lavender, tulsi or lemon balm usually
2. Deep Breathing/Mediation
3. Protein Snack
4. Legs Up The Wall Pose on my Acupressure Mat
5. Laptop curfew- I read after this until I fall asleep
6. Lavender essential oil on pillow, temples, nape of neck and wrists
7. Magnesium Foot Cream by Cook’s Organics (and Magnesium supplement if necessary)

Causes of Low Energy

Hormonal Imbalance

Toxicity

Immune Deficiency

Dehydration

Anemia

Nutrient Deficiency

I want to make changes, and start exercising- but I’m SO TIRED.

How to do it

• Start Small
  • 1-3 days per week
  • 10-20 minutes duration
  • Low Intensity
    • Think walking, stretching, gentle yoga, recumbent stationary bike, MAYBE some bodyweight exercises like squats or using light weights (~2lbs) for small movements like bicep curls, calf raises, leg lifts, pelvic tilts and chest press. 
    • Keep your mind on your breath while exercising. Do not hold your breath, rather breathe with each movement.
• Check in with yourself over the process
  • Before: What kind of exercise does my body need today? You might have a hard time answering this one until you’ve tried several types/intensities of workouts. When did I eat last? Have I had some protein, fats and carbs to sustain my energy during my workout?
  • During: How am I feeling? Do I feel strong? Do I need water?
  • After: How am I feeling? Do I want to take a nap or am I energized for the next tasks of the day? Do I need water? Food?
  • Next day: Am I sore? How sore? How tired am I?
• BREATHE
  • Before exercise
  • During Exercise
  • After Exercise
  • . . .Always! 
  • Doing regular breathing exercises like meditation, the three-part breath, or alternate nostril breathing can help increase your lung capacity.
  • Not only this, the increased oxygen will go a long way to helping you feel more energized and ready for intense exercise.

Is your energy low? Do you know why? What holistic remedies have you used?