Keeping it healthy and balanced.

The Estrobolome: The Gut-Hormone Connection You Can’t Ignore

The gut microbiome plays a much larger role in hormone regulation than most people realize. While its influence on digestion and immunity is well known, certain gut bacteria also directly impact how the body processes and eliminates estrogen.

Comprehensive patient care for anyone dealing with symptoms related to hormonal dysregulation (such as PMS/PMDD, headaches, PCOS, endometriosis) or taking an oral contraceptive or hormone replacement therapy (HRT) must not overlook this critical connection.

 

The Microbiome & Estrogen: A Critical Relationship

Estrogen is produced in the ovaries, fat tissue, and adrenal glands, but it doesn’t simply disappear after use. Once the body has used it, estrogen must be metabolized, detoxified, and excreted through the liver and gut. If this system is not functioning efficiently, estrogen can be reabsorbed, leading to hormone imbalances, worsened PMS, bloating, and inflammation.

One of the most important players in this process is a specific subset of gut bacteria known as the estrobolome.

 

What is the Estrobolome?

The estrobolome is a collection of gut bacteria that regulate estrogen metabolism and clearance. These microbes produce the enzyme beta-glucuronidase, which plays a critical role in determining whether estrogen is eliminated or recirculated in the body.

When the estrobolome is balanced, it helps remove excess estrogen efficiently, preventing hormonal imbalances.

When it’s dysregulated, estrogen that was supposed to be excreted can be reactivated and reabsorbed, increasing the risk of estrogen dominance, PMS, and hormone-related symptoms like bloating, headaches, and heavy periods.

 

Factors That Disrupt the Estrobolome

A well-functioning estrobolome is essential for maintaining hormone balance, but several factors can throw this system off track.

  • Gut Dysbiosis – Overgrowth of certain bacteria can lead to excess beta-glucuronidase activity, which causes estrogen to be reabsorbed instead of eliminated.
  • Chronic Constipation – The longer stool sits in the colon, the higher the chance that estrogen will be reabsorbed rather than excreted.
  • Low-Fiber Diets – Fiber binds to estrogen in the gut, helping to escort it out of the body. Without enough fiber, this process is less efficient.
  • Inflammation & Leaky Gut – A damaged intestinal lining makes it easier for inflammatory compounds to disrupt estrogen metabolism.
  • Antibiotic Use – Broad-spectrum antibiotics can wipe out beneficial bacteria involved in estrogen clearance, creating long-term imbalances.

Oral contraceptives (OCs) can also influence the estrobolome. Research indicates that OC use may lead to alterations in the gut microbiome, including changes in bacterial diversity and function. These alterations can disrupt the estrobolome's ability to regulate estrogen metabolism effectively.

Additionally, OCs have been associated with nutrient depletions—such as vitamins B, C, and E, as well as minerals like zinc and magnesium—that are vital for maintaining gut health and supporting the enzymes involved in estrogen detoxification. As a result, OC use may contribute to hormonal imbalances and symptoms of to impaired estrogen metabolism.

Read more about drug-induced nutrient depletions (DIND) associated with OCPs here.

 

The Liver’s Role in Estrogen Detoxification

The liver plays a central role in estrogen metabolism, ensuring that once estrogen has done its job, it is safely processed and eliminated. This occurs in two distinct but interconnected detoxification phases.

 

Phase 1: Estrogen Metabolism via Cytochrome P450 Enzymes

In this initial step, the liver uses cytochrome P450 enzymes to convert estrogen into hydroxylated metabolites—primarily 2-hydroxyestrone (2-OH), 4-hydroxyestrone (4-OH), and 16-hydroxyestrone (16-OH). These metabolites vary in their biological activity:

  • 2-OH is the most protective form and is more easily cleared.
  • 4-OH and 16-OH are more reactive and have been associated with increased estrogenic activity and DNA damage if not properly detoxified.

This phase requires key nutrients like B vitamins (B2, B6, B12, folate), magnesium, and glutathione to function efficiently.

The Liver’s Role in Estrogen Detoxification

 

Phase 2: Estrogen Conjugation & Clearance

Once estrogen has been metabolized, Phase 2 detoxification prepares it for elimination by conjugating (binding) it to molecules like glucuronide and sulfate, making it water-soluble and ready for excretion. This step occurs through the following pathways:

  • Glucuronidation – Uses calcium-D-glucarate to bind estrogen for excretion through bile and stool.
  • Sulfation – Attaches sulfate molecules, aided by sulfur-rich foods like garlic, onions, and cruciferous vegetables.
  • Methylation – A critical step regulated by SAMe, magnesium, and methyl donors (B12, folate), converting estrogen metabolites into a form the body can efficiently remove.

 

What Happens When Liver Detoxification is Impaired?

If either phase is compromised due to nutrient deficiencies, poor bile flow, high toxin exposure, or sluggish digestion, estrogen metabolism slows down. This can lead to:

  • Recirculation of estrogen rather than proper elimination, contributing to estrogen dominance.
  • An accumulation of reactive estrogen metabolites may increase inflammation and oxidative stress.
  • Symptoms like bloating, PMS, heavy periods, and hormone-related headaches.

Because the liver and gut work together, any dysfunction in one impacts the other. Supporting both liver detoxification and gut health is critical for maintaining hormonal balance and optimizing estrogen metabolism.

 

Key Gut Markers for Assessing Estrobolome Function

Functional stool testing can provide insights into how well the estrobolome is functioning and whether estrogen metabolism is being disrupted.

  • Beta-Glucuronidase Levels – Elevated levels indicate that estrogen is being reabsorbed, which may contribute to estrogen dominance.
  • SCFA (Short-Chain Fatty Acids) Production – SCFAs like butyrate support gut barrier integrity and help regulate inflammation, which influences estrogen metabolism.
  • Microbiome Diversity – A lack of diversity in gut bacteria is linked to hormonal imbalances and poor estrogen clearance.
  • Inflammation Markers (Calprotectin, Zonulin) – Increased gut permeability may contribute to poor estrogen metabolism and histamine overload.

Key Gut Markers for Assessing Estrobolome Function

 

HRT, Oral Contraceptives & the Estrobolome

Hormone replacement therapy (HRT) and oral contraceptives (OCPs) introduce exogenous estrogen into the body. Because the estrobolome helps metabolize and regulate estrogen, gut health can directly impact how the body processes these hormones.

Disruptions in gut bacteria may cause variability in how individuals respond to HRT or birth control, leading to bloating, nausea, mood swings, or breakthrough bleeding. Maintaining a healthy microbiome can enhance hormone therapy outcomes and minimize unwanted side effects.

 

Dietary Strategies to Support the Estrobolome

What you eat directly impacts how efficiently estrogen is metabolized and eliminated. Key dietary strategies include:

While these dietary strategies provide a strong foundation for supporting the estrobolome, they should be personalized based on individual hormone patterns and estrogen-related conditions:

  • Estrogen Dominance (High Estrogen, Low Progesterone) – Focus on fiber-rich foods, cruciferous vegetables, and calcium-D-glucarate to enhance estrogen clearance and reduce reabsorption.
  • PCOS & Androgen-Dominant Patterns – Balance insulin levels with steady blood sugar support (protein, healthy fats, fiber) while optimizing liver function to promote healthy estrogen-androgen ratios.
  • Perimenopause (Fluctuating Estrogen, Lower Progesterone) – Support hormone metabolism with phytoestrogen-rich foods like flaxseeds, along with liver and gut-friendly nutrients to help stabilize shifting hormone levels.

Each stage of hormone health presents unique challenges, and fine-tuning diet and lifestyle strategies to match individual needs can make a significant impact.

 

Nutraceuticals for Supporting the Estrobolome

In addition to dietary strategies, specific nutraceuticals can support estrogen metabolism and gut health by influencing detoxification pathways, microbiome balance, and hormone regulation. The following are some evidence-based examples; this is by no means is this an exhaustive list:

  • Calcium-D-Glucarate – Helps eliminate excess estrogen by inhibiting beta-glucuronidase, an enzyme that can otherwise lead to estrogen reabsorption.
  • Diindolylmethane (DIM) & Indole-3-Carbinol (I3C) – Both derived from cruciferous vegetables, these compounds support healthy estrogen metabolism. DIM is often preferred due to its stability and bioavailability.
  • Maca Root – An adaptogen known for supporting hormone balance, particularly in perimenopause and menstrual cycle regulation.
  • Vitex (Chaste Tree Berry) – Helps regulate menstrual cycles and progesterone levels, making it useful for PMS and cycle-related symptoms.
  • Probiotics (Bifidobacterium Longum, Lactobacillus Rhamnosus GG) – Support gut health and estrogen metabolism while reducing inflammation and histamine-related symptoms.
  • Prebiotics (Inulin, FOS) – Feed beneficial gut bacteria, promoting a balanced microbiome to support hormone regulation.
  • Sulforaphane (Broccoli Sprout Extract) – Enhances liver detoxification, improving the clearance of estrogen metabolites.
  • Resveratrol & Curcumin – Help regulate gut inflammation and support microbiome diversity, which impacts estrogen balance.
  • Magnesium (Glycinate, Citrate) – Supports hormone metabolism, gut motility, and bile flow. Magnesium glycinate is best for overall hormone support, while magnesium citrate may help with constipation and estrogen clearance.

 

A Personalized Approach is Key

The best supplement strategy depends on individual hormone imbalances.

  • Estrogen Dominance – DIM, calcium-D-glucarate, and fiber to promote estrogen clearance.
  • PCOS & Androgen-Dominance – Insulin-supportive nutrients, probiotics, and liver detox support.
  • Perimenopause & Estrogen Fluctuations – Maca, Vitex, and adaptogenic herbs for hormone modulation.

Since gut health, liver function, and hormone balance are highly individualized, it’s essential to work with a clinician who can personalize and guide supplement choices based on your unique needs.

 

Final Thoughts

Understanding the estrobolome is a crucial piece of the hormone health puzzle. Addressing gut imbalances, optimizing liver detoxification, and implementing targeted diet and supplement strategies can support estrogen metabolism, reduce symptoms of estrogen dominance, and promote overall well-being.

 

References

  1. Kumari N, Kumari R, Dua A, et al. From gut to hormones: unraveling the role of gut microbiota in (phyto)estrogen modulation in health and disease. Mol Nutr Food Res. 2024; e2300688. doi:10.1002/mnfr.202300688.
  2. Salliss M, Farland L, Mahnert N, Herbst-Kralovetz M. The role of gut and genital microbiota and the estrobolome in endometriosis, infertility, and chronic pelvic pain. Hum Reprod Update. 2021. doi:10.1093/humupd/dmab035.
  3. Prabakar S, K M, M K, et al. Automated liver detox therapy. 2024 2nd International Conference on Artificial Intelligence and Machine Learning Applications Theme: Healthcare and Internet of Things (AIMLA). 2024;1-7. doi:10.1109/AIMLA59606.2024.10531483.
  4. Hu S, Ding Q, Zhang W, et al. Gut microbial beta-glucuronidase: a vital regulator in female estrogen metabolism. Gut Microbes. 2023;15. doi:10.1080/19490976.2023.2236749.
  5. Honda S, Tominaga Y, Espadaler-Mazo J, et al. Supplementation with a probiotic formula having β-glucuronidase activity modulates serum estrogen levels in healthy peri- and postmenopausal women. J Med Food. 2024. doi:10.1089/jmf.2023.k.0320.
  6. Della Torre S. Non-alcoholic fatty liver disease as a canonical example of metabolic inflammatory-based liver disease showing a sex-specific prevalence: relevance of estrogen signaling. Front Endocrinol (Lausanne). 2020;11. doi:10.3389/fendo.2020.572490.
  7. Ayyadurai V, Vajro P, Colecchia A. Mechanistic understanding of D-glucaric acid for liver detoxification. Mol Nutr Food Res. 2023. doi:10.1002/mnfr.202300123.
  8. Williams DE. Indoles and cancer chemoprevention. Mol Nutr Food Res. 2021;65(1):e2000149. doi:10.1002/mnfr.202000149.
  9. Odimegwu DC, Oyinkansola OA. Qualitative analysis of cruciferous vegetable extracts for DIM. Food Chem. 2023;370:131055. doi:10.1016/j.foodchem.2021.131055.
  10. Makris G, Trifonidi E, et al. Effect of supplementation with prebiotics on levels of gut microbiota and vitamin absorption. Nutrients. 2024;16(2):349. doi:10.3390/nu16020349.
  11. Wong RHX, Zaw T, et al. Regular supplementation with resveratrol improves bone mineral density and hormonal balance. Nutrients. 2020;12(3):761. doi:10.3390/nu12030761.
  12. Drăgoi CM. Potent NRF2-activating dietary supplements: potential in hormonal and gut health. J Funct Foods. 2020;65:103738. doi:10.1016/j.jff.2019.103738.
  13. Capozzi A, Scambia G, et al. Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health: a review. J Endocrinol Metab. 2020;10(1):27-33. doi:10.14740/jem625.
  14. Hong T, Zou J, Jiang X, et al. Curcumin supplementation ameliorates bile cholesterol supersaturation in hamsters by modulating gut microbiota and cholesterol absorption. Nutrients. 2022;14(9):1828. doi:10.3390/nu14091828.
  15. Feng D, Jiang X, Hong T, et al. Hepatoprotective effect of curcumin against bisphenol A-induced hepatic steatosis via modulating gut microbiota dysbiosis and related gut-liver axis activation in CD-1 mice. J Nutr Biochem. 2022;109:109103. doi:10.1016/j.jnutbio.2022.109103.
  16. Del Carpio N, Alvarado-Corella D, Quiñones-Laveriano D, et al. Exploring the chemical and pharmacological variability of Lepidium meyenii: a comprehensive review of the effects of maca. Front Pharmacol. 2024;15:1360422. doi:10.3389/fphar.2024.1360422.
  17. Bizinelli D, Navarro F, Faldoni F. Maca root (Lepidium meyenii) extract increases the expression of MMP-1 and stimulates migration of triple-negative breast cancer cells. Nutr Cancer. 2021;74(2):346-356. doi:10.1080/01635581.2021.1882511.

by Peter Saydak

New year sparklers

Make New Year's Resolutions Stick!

New Year’s allows us a time to reboot … it’s life’s do-over button.

Make New Year’s Resolutions Stick

It’s that time of year, the age-old tradition of making New Year’s resolutions. I personally love this tradition. To me it’s a time to look ahead and decide who I want to be in the upcoming year and what I want to accomplish. It’s also an exercise in introspection, narrowing down what defines us, our priorities and what will help us be content and happy.

We all start out strong, resolve to do this or that- lose weight, budget better, get organized- but for many of us it’s long forgotten by March.

How do we make New Year’s resolutions stick? Why do you find yourself repeating the same resolution over and over, year in, year out?

Because instead of declarations, to make big life changes, we need an action plan, guidance and most of all support!

Keep reading for a step-by-step approach for New Year’s resolution goal-setting and a free journal template you can have emailed right to you, get started, click here.

How about this year we approach our resolutions a little differently? Instead of grand resolutions, set 3-5 priorities to focus on (career? Friends? family?). Next, identify actionable goals for each category. Third, what are the steps needed to take to get there? And finally, what are some setbacks you might anticipate?

Plan your action steps

  1. Identify your priorities
  2. For each priority, define your goals. The more specific the better.
  3. Outline, step-by-step, what you need to do to reach that goal.
  4. Brainstorm a few obstacles you anticipate may derail you.
  5. What tools can you use to keep accountable?

Want to make time for meditation and mental health? Schedule time in your day, find an app like Headspace that can help you, and set reminders to make it a habit.

Want to spend more quality time with your family? Take a hard look at your schedule for 2017 and ask yourself how you can manage your work schedule to be more available to them. Maybe that means shutting down your laptop at 7 pm sharp. Or maybe consider setting an automatic email responder to let clients know you’re unavailable on the weekend. Or it means planning quarterly getaways and getting scheduling work trips in advance around those.

Or perhaps, like most of us, you’d like 2017 to be the year you get in great shape. But before you write down “I want to lose weight,” or “I’m going to get in shape,” define exactly what that means to you.

Do you have a health condition you need to tackle? Or maybe you need to focus on weight loss around your midsection. Then follow through the steps: what has been slowing you down? Crazy schedule? Or maybe you don’t feel confident about your cooking skills. Whatever the block is, find a solution – schedule non-negotiable time for your workouts in advance or subscribe to a meal service or take some cooking classes.

Above all you’ll want to hold yourself accountable in some way. I’ve always found the buddy system to be the most effective. A friend or relative that’s invested in seeing you succeed can help keep you on track and check-in periodically, help you troubleshoot ways to get past areas of resistance.

You know what’s even more effective? Hire a coach to help you get there. The most successful people are those who identify the areas they need professional help with and invest in the support they need to succeed.

It’s not too late to make this your best year ever! Download your journal template.

January is a perfect time to take inventory and start to assess what you want the rest of your year to look like. Though, honestly, this is a good exercise to try any time of year.

Give it a try – get your favorite journal out or get the free journal worksheet template sent to your inbox, click here. I’ve put together questions to help get you started and guide you through the process.

by laranew_3wjuut

heart latte art

Nutrition and Lifestyle for Heart Health

According to the American Heart Association (AHA), cardiovascular disease is the number one cause of mortality worldwide – responsible for 17 million deaths last year, it’s expected to rise by another 6 million by the year 2030.

Those are staggering statistics, but don’t let the numbers scare you… a little education can go a long way in learning how to minimize your risks and improve your heart health, naturally.

The heart is the center of our cardiovascular system and beats an average of 100,000 times per day supplying oxygen rich blood to the whole body. Every day we make choices that have a profound effect on the health of this vital organ. Most cardiovascular or heart disease (CVD or HD) maybe linked to lifestyle risk factors such as lack of exercise, obesity, smoking, stress, and poor eating habits. Though there is a genetic component that might also play a hand.

The Silent Killer

One of the most common risk factors of CVD is elevated blood pressure or hypertension (HTN). Often called the ‘silent killer’, hypertension can cause significant damage throughout the cardiovascular and other body systems and ultimately results in over 80 million deaths each year.

Blood pressure is the amount of pressure exerted on the inside of blood vessels as the heart pumps the blood through the body. When there is resistance in the vessels, the pressure rises and hypertension results. The longer hypertension goes undetected and/or uncontrolled, the greater the damage to blood vessels and other organs. Hypertension can lead to heart attack, stroke, ruptured blood vessels, kidney disease or failure, and heart failure.

Warning signs for high blood pressure are rare (hence the name “Silent killer”) but can include headaches, blurred vision, lightheadedness, shortness of breath and nosebleeds.

Know Your Numbers

Hypertension is diagnosed by analyzing the 2 numbers in your BP reading:

  • Systolic pressure (the top number) is the pressure in your arteries when the heart beats (contracts).
  • Diastolic pressure (bottom number or think D for “Down”) represents the pressure in your arteries between beats.

Normal blood pressure is below 120/80

Prehypertension is 120 – 139 systolic or 80 – 89 diastolic.

Hypertension is 140/90 or higher

It’s also good to note that HTN is a risk factor for metabolic syndrome (or pre-diabetes) along with 4 other factors that include abdominal weight gain, elevated Triglycerides, and low HDL (that’s the good cholesterol).

The Potassium* Secret for Heart Healthy

You’ve no doubt heard the best thing to do when you have hypertension is to reduce the amount of salt/sodium in your diet. Did you know the average adult needs 4,700 mg of potassium daily compared to only 200 mg of sodium. Unfortunately for most of us, our eating habits give us way too much sodium – 3,300 mg a day – and not nearly enough potassium. This imbalance can increase your risk of developing hypertension.

What’s truly important for your heart, and a more accurate strategy to prevent high blood pressure, is to balance the relationship between potassium and sodium (salt) in your daily diet. Proper sodium-potassium balance is necessary for nerve transmission, muscle contraction, fluid balance, and the optimal health of all the cells in your body. In regard to the heart, potassium is particularly important for regulating heart rhythm and maintaining blood pressure.

By reducing your sodium intake, you are often correcting the sodium-potassium imbalance without realizing it. For the best benefit to heart health, eat more potassium-rich foods such as sweet potato, spinach, banana, peas, legumes, apricots, avocados, halibut and molasses*.

5 Heart Heart Health Tips

  1. Heart-healthy diet do’s: Eat a variety of fresh fruits and dark green veggies daily. Use plant-based oils for cooking. Eat mindfully, not on-the-run. Reduce or eliminate packaged foods, sugar, and red meat.
  2. Exercise: Walk, no need to run- as little as 30 minutes of daily, brisk walking lowers your risk for hypertension.
  3. Spend less time sitting: In a recent study, those who logged in more than 4 hours of screen time where at 125% higher risk of cardiovascular disease. Invest in a standing desk, take frequent moving breaks throughout the day, track your daily steps, or use a balance ball to sit instead of a chair.
  4. Learn to manage stress: Using healthy coping techniques, such as, deep breathing, yoga, meditation, gratitude journaling, and getting quality sleep.
  5. Supplemental support: Nutritional supplements** shown to support heart health include Hawthorn, CoQ10, Essential Fatty Acids, Magnesium, Garlic and B-vitamins. There’s heaps of research to support the use of these supplements and herbs effectively. Talk with your healthcare provider or nutritionist to learn what would be best for you.

*Because some blood pressure medications affect the potassium level in the body, be sure and discuss the best strategy for making this adjustment with your doctor.

 **Supplements you might have heard about—Natto-K (nattokinase), Guggul, or Niacin—should not be taken without the supervision of your health practitioner.

Resources

  1. Murray, M. “Hypertension” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 174), 1475-1485.
  2. Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. “Plants and the Heart” in National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic, 2012. 100-101.
  3. Centers for Disease Control and Prevention, National Center for Health Statistics. Underlying Cause of Death 1999-2013 on CDC WONDER Online Database, released 2015. Data are from the Multiple Cause of Death Files, 1999-2013, through the Vital Statistics Cooperative Program. Accessed on December 11, 2015.: http://wonder.cdc.gov/ucd-icd10.html
  4. Mayo Clinic. “High Blood Pressure- Hypertension.” Updated November 10, 2015. http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580
  5. National Heart, Lung & Blood Institute. “Risk Factors for High Blood Pressure.” Updated September 2015. http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/atrisk
  6. Lelong, H., Galan, P. et al., “Relationship Between Nutrition and Blood Pressure: A Cross-Sectional Analysis from the NutriNet-Santé Study, a French Web-based Cohort Study” Am J Hypertens first published online September 3, 2014 doi:10.1093/ajh/hpu164. Accessed on Dec 21, 2015: http://ajh.oxfordjournals.org/content/early/2014/09/03/ajh.hpu164
  7. Study above cited in Time magazine article, accessed on Dec 21, 2015: http://time.com/3313332/salt-and-blood-pressure/
  8. Appel, L.J., Brands, M.W., et al., American Heart Association. “Scientific Statement: Dietary Approaches to Prevent and Treat Hypertension.” Updated January 2014. http://dx.doi.org/10.1161/01.HYP.0000202568.01167.B6
  9. American Heart Association. “Learn more about heart disease and high blood pressure.” Accessed on December 11, 2015. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/High-Blood-Pressure-or-Hypertension_UCM_002020_SubHomePage.jsp
  10. American Heart Association. “Walk, Don’t Run Your Way to a Healthy Heart.” Accessed on December 11, 2015. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.Vop0pDYwcrg
  11. http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_001087_SubHomePage.jsp
  12. American Heart Association. “Walking Can Lower Risk of Heart Related Conditions” Accessed on December 11, 2015.http://newsroom.heart.org/news/walking-can-lower-risk-of-heart-related-conditions-as-much-as-running
  13. American Heart Association. “Potassium and high blood pressure.” Last Updated August 04, 2014. Accessed on December 11, 2015. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.Vopz2DYwcrg
  14. Harvard School of Public Health. “Shifting the Balance of Sodium and Potassium in Your Diet.” Accessed on December 11, 2015. http://www.hsph.harvard.edu/nutritionsource/sodium-potassium-balance/
  15. Linus Pauling Institute: Micronutrient Information Center. “Sodium (Chloride).” Last Reviewed 2008. Accessed on December 11, 2015. http://lpi.oregonstate.edu/mic/minerals/sodium
  16. Linus Pauling Institute: Micronutrient Information Center. “Potassium.” Last Reviewed 2010. Accessed on December 11, 2015. http://lpi.oregonstate.edu/mic/minerals/potassium
  17. Saba, Magdi M. et al., “Concepts of the Heart in Ancient Egypt” Med Sci. (Paris). 20, no.3 (March 2004): 367 – 373. http://dx.doi.org/10.1051/medsci/2004203367
  18. Levine, J. A., M.D., Ph.D. (2015, September 04). What are the risks of sitting too much? Retrieved February 10, 2016, from http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

 

by laranew_3wjuut