Aging Anti Wrinkle

Nothing says “breast health” like good nutrition. In addition to the benefits of DIM and Brassica vegetables, there are several other powerful nutrients that can promote not only healthy breasts, but overall health. Best of all, they include a supplement, food, and beverage, so it's a breeze to incorporate these changes into your life.

Bioflavonoids

Bioflavonoids, found in soy, buckwheat, alfalfa sprouts, the inner peel of citrus fruits, and many berries, are a natural source of plant estrogens that may help protect women from developing hormone-related cancers, strengthen blood vessels, and reduce inflammation.

Dr. Lark recommends 700–2,000 mg per day.

Flaxseed

This small, amazing seed benefits every cell, organ and system in the body. It helps maintain healthy cholesterol and blood sugar levels, supports healthy breast tissue, and even provides moisture to skin and joints. It’s easy to add flax to your diet. Just sprinkle two tablespoons of milled flaxseed over oatmeal or yogurt or blend into a smoothie once or twice a day.

Green Tea

Research continues to identify specific ways the polyphenols found in green tea fight cancer. The growing list already includes the following impressive actions:

• They prevent the formation of cancer-causing compounds, including nitrosamines (formed when the nitrites in cured foods bind with amino acids).
• They directly detoxify certain cancer-causing agents. 
• They block carcinogen activity by binding to tissue receptor sites. Polyphenols bind to receptor sites on breast tissue, preventing carcinogens (tumor promoters, hormones, and growth factors) from binding to and harming the cells. In essence, the polyphenols “seal off” the tissue from invasion by carcinogens.

Dr. Lark recommends drinking at least two to thee cups of green tea per day.

If you are have healthy estrogen levels or are in early menopause or premenopause, then you should quickly make lycopene your close and personal friend. A fascinating study from the International Journal of Cancer found that high carotene intake, especially a diet high in lycopene, significantly reduced the risk of ovarian cancer in premenopausal women. Investigators suggested that consumption of fruits, vegetables, and food items high in carotene and lycopene, particularly raw carrots and tomato sauce, may reduce the risk of ovarian cancer.

To reap these benefits, aim for 10 servings of cooked tomatoes or tomato products every week. Just be sure to mix the tomatoes in an oil base, such as olive oil, to enhance lycopene absorption.

If you do not want to eat this much tomato-based food, or you simply dislike their taste, then lycopene supplements are a good alternative. Dr. Lark recommends taking 5–10 mg per day. Lycopene is available in most health food stores.

Unfortunately, lycopene does not confer the same protection against ovarian cancer in postmenopausal women that it does in younger women. Luckily, foods high in alpha-carotene and alpha-carotene supplements have been found to significantly reduce the risk of the disease in postmenopausal women.

And, animal studies have shown alpha-carotene is 10 times more effective than beta-carotene in suppressing lung, liver, and skin cancer, while other research has found that the nutrient is 38 percent stronger in antioxidant activity than beta-carotene.

Foods highest in alpha-carotene are carrots, corn, squash, watermelons, green peppers, potatoes, apples, peaches, and leafy green vegetables. If you prefer a supplement, Dr. Lark suggests taking 25,000 IU of mixed carotenoids that contain a blend of both alpha- and beta-carotene.

I’m sure you don’t have to think too hard to name someone you know that has (or had) cancer. It simply seems to be a sad fact of life nowadays. And you can likely narrow that list down by type of cancer. For the next couple of weeks, I’d like to focus on one form of female cancer that has touched my family: ovarian cancer.

One of my mother’s closest friends is Connie. I grew up listening to them giggle and plot throughout my entire childhood. I ate dinners at Connie's house and had sleepovers with her daughters. In fact, I’m friends with them on Facebook to this day.

Several years ago, my mother called me with very distressing news—Connie had ovarian cancer. What a shot that was. This is one of the wittiest, life-loving, fun people I knew. How could this happen to her?

While I don’t know the exact reason in Connie’s particular case, I do know that estrogen dominance is a major risk factor for ovarian cancer. To fully understand why this is case, you have to look at what happens during a normal menstrual cycle and how that changes as you get older.

When you are in your teens, 20s, and even 30s, your normal reproductive cycle begins with signals from the hypothalamus and pituitary glands. These glands secrete a hormone (called FSH), which stimulates the follicle surrounding each egg in your ovaries and causes an egg to mature. During this process, your ovaries produce a powerful form of estrogen called estradiol, while your adrenal glands produce a lower-octane form of estrogen called estrone.

At mid-cycle, a second hormone called the luteinizing hormone (LH) is produced by the pituitary gland. LH triggers the egg to be released from the ovarian follicle. It also increases the synthesis of prostaglandins, short-lived hormones needed for ovulation. Once ovulation has occurred, the egg leaves the ovary and travels down the fallopian tube to the uterus.

Both estrogen and progesterone are produced during this second half of the cycle. If the released egg isn’t fertilized, both estrogen and progesterone production decline rapidly, triggering menstruation at the end of the monthly cycle. Thus, estrogen is produced during the entire menstrual cycle, while progesterone is only produced during the second half of the cycle.

As you approach menopause, this process is even more exaggerated. Although your ovaries and adrenal glands continue to produce a lower potency estrogen (estrone), and some estriol (a weaker form of estrogen) is produced by your liver, the amounts don’t support your systems the way your premenopause hormone production does. During this process, four things happen simultaneously:

• your ovaries age and shrink;
• they are less responsive to the hypothalmic-pituitary signals;
• you have fewer eggs to mature; and
• the eggs you have left are older and less healthy.

In an effort to bring your cycle back into balance, your brain’s triggering signals increase as much as ten-fold, trying to stimulate ovulation. During the early stages of menopause, this becomes more and more difficult to achieve. While estrogen production declines significantly, your progesterone levels decrease much more significantly, with production almost ceasing completely. This can lead to estrogen dominance, and consequently, put the health of all of your tissues—especially your reproductive organs—in jeopardy.

That’s because research has shown that unopposed estrogen levels may be carcinogenic to estrogen-sensitive tissues such as the ovaries, and may be a key cause of most female cancers.

If future blogs, I’ll discuss the nutritional and emotional steps you can take to keep estrogen levels in balance and reduce your risk for both estrogen dominance and ovarian cancer.

In the meantime, you can try using natural progesterone to balance your hormone levels. A typical dosage of natural progesterone cream is 1/4 to 1/2 teaspoon applied to any clean area of the skin once or twice a day.

If your menstrual periods are regular, Dr. Lark recommends using progesterone cream about 10 days before the expected start of your period. However, if you suffer from heavy or irregular menstrual periods, apply progesterone cream from day 12 to day 26 of your cycle.

If you are experiencing menopause symptoms and using some sort of estrogenic support, natural or otherwise, Dr. Lark suggesst using natural progesterone three weeks a month, with one week off.

• gas with oily spotting
• loose stools
• more frequent stools that may be hard to control

Did you know that, in Europe, there are more than 400 chemicals that are not allowed to be included in beauty products? However, the United States allows many of these ingredients to be included in cosmetics. That is outrageous!

While there are at least 10 cosmetic ingredients that I personally avoid, five are particularly problematic. They include parabens, petrolatum, propylene glycol, and synthetic colors and fragrances.

Parabens are synthetic preservatives that include four classes—methyl, propyl, butyl, and ethyl. Many different sources list parabens as “highly toxic,” and even more disturbing is the suggestion that parabens are xenoestrogens, meaning they have an estrogenic effect on your body.

Also known as petroleum and paraffin jelly, petrolatum is a type of mineral oil that is often used to seal in moisture. This is ironic, because petrolatum actually interferes with your skin’s own moisturizing ability. Skin care products that contain petrolatum are often waxy. So, instead of your skin absorbing the product, it just sits on top of your skin clogging your pores, leading to blackheads and whiteheads, and eventually enlarged pores. This is the exactly the opposite of what you are trying to achieve if wrinkle-free skin is your goal.

Propylene glycol is usually a mix of synthetic petrochemicals. In fact, it is found in brake and hydraulic fluid, and is the active ingredient in antifreeze! Manufacturers often include it in makeup to hold in moisture. This is terrifying when you consider that the Material Safety Data Sheet (MSDS) warns users to “avoid contact with eyes, skin, and clothing” and to “avoid prolonged or repeated exposure.” The reason? Propylene glycol has been known to cause allergic and reactions, and has also been found to break down protein and the structure of your cells.

Synthetic colors are listed as FD&C or D&C colors, such as FD&C Red 6 or D&C Yellow 8. In the case of FD&C colors, the FDA has certified them safe for drugs and cosmetics as well as food, but D&C colors can only be used in drugs and cosmetics. Strange, isn’t it? As if the chemicals in a D&C color that bar it from being used in food aren’t also entering your bloodstream and affecting your body. Interestingly, even the FDA itself recommends that most FD&C and D&C colors not be used in any cosmetic eye products, including eye creams, mascara, eye shadow, eye liners, and foundations.

Fragrance can be a tricky ingredient. For example, the label may not even say synthetic fragrance. In fact, it is more likely to simply say fragrance, perfume, or parfum. And the label “fragrance” does not mean just one ingredient; it can contain as many as 200 ingredients that will likely not be listed!

Natural Beauty Care Products

The key to avoiding these skin saboteurs and striving for chemical-free, wrinkle-free skin is to choose the best natural beauty care products available. Avoid the chemicals and look for natural skin care ingredients such as squalane, jojoba oil, and other natural oils, as well as antioxidants like green tea and vitamin C.

My personal natural anti-aging skin care system includes Ocean Actives Squalane eye cream and Arcona tea tree soap and exfoliator in the morning, John Masters rose water hydrating spray throughout the day, and Trilane anti-aging moisturizer at night. Not only do these natural beauty care products keeps my skin soft and smooth, but I don't have to worry that I am sacrificing beauty for health. And that knowledge alone is enough to keep wrinkles and worry lines at bay!

I am heading to a lakefront cottage soon, and while I am thrilled to be getting away and spending time with family, there is one aspect I am not looking forward to—those few dimples that peek out the side of my swimsuit. Yep, I too have a bit of cellulite and will be spending the next week or so trying to reduce the appearance of cellulite on my tushie.

The first thing I’ll do is really clean up my diet. No sugar, dairy, and wheat for me! Plus, I’ll add in lots of complex carbs and lean proteins, such as brown rice, flaxseed, free-range eggs, and wild-caught fish. Eating this type of diet can help to reduce cellulite.

I’ll also up my water intake and reduce anything that makes me retain water, such as salt and caffeine. This will help me flush the toxins and fats out of my system, and more importantly, flush out the fat stores that contribute to cellulite.

And my cardio exercise will get a kick in the pants as well. This means increasing my daily walk to a daily run of at least 45 minutes. I’ve found that the more cardio I do, the easier it is to reduce cellulite in my problem areas.

Lastly, I’ll do a few coffee-ground massages to help remove toxins and improve circulation in the affected area, thereby reducing the appearance of cellulite. While ingesting caffeine can contribute to the appearance of cellulite, rubbing coffee grounds on cellulite helps to tighten your skin and tissues by constricting your superficial blood vessels.

There are several good products on the market that help to reduce the appearance of cellulite , but I prefer to make my own. Below is one of my personal favorite natural skin care recipes for cellulite-free skin. And it smells amazing!

Reduce Cellulite With a Luscious Latte Lather

1/3 cup raw brown sugar

1-1/2 tablespoon fresh coffee grounds

1-1/2 tablespoon ground almonds

2 teaspoon peppermint oil

4 teaspoon flaxseed oil

1 teaspoon squalane

9 drops peppermint oil

1/4 teaspoon cocoa powder

1. Mix all ingredients in an air-tight container (preferably plastic).
2. Use in the shower, rubbing all over your body in a circular motion. (You can use as much or as little as you want.)
3. Store remaining mixture in the refrigerator until your next cellulite-blasting massages!
    

When I think of addiction, I go right to alcohol or drugs. But one of the most common (and most dangerous) addictions is sugar addiction.

Like most narcotics, eating a diet high in sugar gives you a “high,” and can help to mask negative feelings like loneliness, depression, resentment, or fear. In fact, sugar has opioid or narcotic properties, meaning it acts like an endorphin in your body. But, like any drug, this lift is short-lived, and soon you need more and more sugar to achieve the same effect.

There is also physical withdrawal from sugar. During the SkyLab bootcamps that I run, we break sugar addictions from the onset. And within four to five days, many of the participants experience sugar withdrawal. This can take the form of shaking, anxiety, low energy, and extreme cravings as they come off sugar. And research has shown this detox to be very real.

In a study published in the June 2002 issue of Obesity Research, scientists deprived rats of food for 12 hours, then fed them a glucose solution for the next 12 hours. Withdrawal was then induced using either 24 hours of food deprivation or the withdrawal drug naloxone. In both cases, the rats showed signs of withdrawal, including teeth chattering, shaking, and tremors. Researchers concluded that withdrawal from repeated, excessive sugar intake created symptoms that were similar to those of withdrawal from morphine and nicotine.

Sugar Wreaks Havoc on Female Hormones

Sugar depletes your body of important nutrients, including calcium, magnesium, and potassium. This leaching actually leads to cravings and binges as your body desperately seeks to replenish the nutrients that have been taken away.

It also increases estrogen levels, which can exacerbate estrogen dominance and worsen menopause symptoms, including hot flashes, night sweats, and other menopause problems.

Sugar Sabotages Weight Loss

If you have a few extra pounds you have been fighting to lose, then sugar may be the culprit. Sugar is a born enemy of natural weight loss. Sugar contributes to false fat, increases inflammation, and can worsen digestive problems. It also provides empty calories, meaning you tend to overeat sugary, starchy foods without ever really feeling full and satisfied.

So, if you are looking to lose weight, reduce the appearance of cellulite, and regain appetite control, cut the sugar…today!

Sugar Damages Your Skin

Sugary foods overstimulate your sebaceous glands and can trigger excess oil production. They can also contribute to blood sugar imbalances, which can worsen symptoms of anxiety and stress, both of which can lead to breakouts. Who needs acne at our age!

Sugar also has a vasoconstrictive effect, which translates to decreased circulation to the skin. This can lead to wrinkles and sallow-looking skin. So wrinkle-free skin is your goal, then losing the sugar is the best natural skin care program you can find.

Overcoming Sugar Addiction

Beating any addiction can be difficult, and sugar is no different. I have found that the best way to break your sugar addiction is to go cold-turkey. This means no candy, bakery items, sugary coffee drinks, etc. Nada. Nothing.

This will take about five days to completely break. In that time, lean on fruits when you need a sweet treat, and drink lots and lots of water and herbal tea to help flush the sugar out of your system.

You can also try using to of the nutrients Dr. Lark recommends for controlling your appetite and reducing cravings. These include 5-HTP and chromium.

5-HTP is the precursor to serotonin, a critical neurotransmitter in your brain that influences mood and diminishes hunger. Take 50 mg of 5-HTP twice per day. Take it with half of an apple and 50–100 mg of vitamin B6 to facilitate uptake into the brain.  

Chromium is an essential trace mineral that is necessary for controlling blood sugar and helping to reduce food cravings. Aim for 100–200 mcg of chromium picolinate once or twice per day.

Essential fatty acids (EFAs) are health-promoting nutrients that your body needs to perform a whole range of functions. Premenopause women or those in early menopause will find that proper amounts of EFAs will help to reduce the inflammation and pain seen in conditions such as endometriosis and menstrual cramps. 


Women who are in menopause need EFAs to prevent a wide range of health concerns, including heart disease and breast cancer. These incredible healthy fats also provide moisture to tissues of the skin, vagina, and bladder, as well as the hair.

 In fact, a study published in the British Medical Journal found that women who consumed foods rich in EFAs enjoyed greater vaginal lubrication and tissue thickness. Over a six-week period, researchers took smears from the vaginal wall every two weeks to see if the addition of these types of foods would cause a beneficial hormonal effect on the vagina. Typically, the vaginal mucosa thins out and becomes more prone to trauma and infections as the estrogen level drops with menopause. Interestingly, the vaginal mucosa responded significantly to the additional ingestion of flaxseed oil and soy flour, but returned to previous levels eight weeks after these foods were discontinued and the women went back to their usual diet.

If you are in early menopause or premenopause or suffer from menopause symptoms such as hot flashes and night sweats, you should definitely up your intake of EFAs.

There are several different types of EFAs, but the two main categories include omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—and omega-6 fatty acids (linoleic acid).

Omega-3 EFAs consist primarily of EPA and DHA. EPAs are your heart-healthy fats. They also promote beautiful, healthy skin, hormonal balance, and immune function. EPA also makes serotonin, the “happy” neurotransmitter. DHA, on the other hand, is a natural brain booster. Your brain needs DHA to create healthy nerve cell membranes. Your brain uses nerve cells for mood, attention, and memory. 

Two of the best sources of omega-3 EFAs are flaxseed and fish. (Other good sources include soybean, hemp powder, walnuts, canola oil, eggs, organ meats, and some forms of algae.) In the case of flaxseed, both the oil and the ground meal are rich in EFAs.

When it comes to fish, I recommend cold-water choices such as salmon, tuna, and mackerel. The colder the water a fish lives in, the more omega-3 its body requires and possesses, simply to keep it warm enough.

With omega-6 fatty acids, there are three main types: linoleic acid (LA), arachidonic acid (AA), and gamma linolenic acid (GLA). You only need to supplement with GLA, because you likely get enough of the other omega-6 fatty acids through your regular diet. However, the stress of daily life (as well as poor nutrition, alcohol, chemical carcinogens, cholesterol, saturated fats and low levels of some vitamins), may prevent your body from turning linoleic acid into GLA.

The reason GLA is particularly important for women is that it is converted into inflammation-fighting prostaglandins that help ease menopause symptoms such as depression and breast tenderness. They also help balance blood sugar and may also play a role in preventing certain cancers.

The best food sources of omega-6 fatty acids are whole grains, seeds, and vegetable oils. Other oils such as evening primrose, borage, and black currant are especially rich stores of GLA. If you would prefer to take a supplement, try 3,000–4,000 mg of evening primrose oil per day.

Ideally, you want to aim for a balance of omega-3 and omega-6 fatty acids, somewhere in the 4:1 and a 1:1 ratio of omega-6 to omega-3 fatty acids. To achieve this, up your intake of fish, nuts, and seeds (especially flaxseed), and decrease your consumption of red meat and dairy products, which are high in linoleic and arachidonic acids.

As I’m sure you’ve heard, the FDA issued a consumer advisory regarding several Hydroxycut products on May 1, 2009. (Hydroxycut products are supplements geared at promoting weight loss, fat burning, increased energy and metabolism, and decreased appetite.)

According to the FDA, they have received 23 reports over the course of seven years that people taking Hydroxycut products experienced serious liver-related problems. The FDA advisory goes on to state, “Although the liver damage appears to be relatively rare, FDA believes consumers should not be exposed to unnecessary risks.” As a result of the FDA advisory, Iovate Health Sciences (the manufacturer of Hydroxycut products) issued a voluntary recall of the products in question.

This recall shows, yet again, that the idea of “weight loss in a bottle” is a myth. As Dr. Lark has written about time and again and I have preached in seminar and retreats several times over, the “secret” to effective weight loss is (drum roll please!)…exercise and proper nutrition.

That being said, there are a few tricks laying right in your refrigerator or kitchen cabinet that can make your weight loss efforts, well, effortless, such as green tea and flaxseed. Then there are the things that should NOT be in your frig or cupboard…things like wheat and dairy. Let me explain.

Both wheat and dairy are common food allergens. For some, this can translate to very serious conditions such as celiac disease (wheat and gluten allergy) or lactose intolerance (dairy allergy). However, thousands of women have developed an intolerance to these foods. The result is often “false fat” due to inflammation of the digestive system.

When you think of inflammation, you most likely think of swelling around a knee or bruise. But the reality is that no matter where an injury occurs, the physical manifestations are the same—pain, stiffness, and swelling. Therefore, when certain foods irritate or “injure” your intestinal tract, the abdomen and midriff can swell, resulting in bloating and fluid retention in the abdomen—this is false fat. Simply avoiding foods that contain wheat and dairy can result in a flatter tummy for many women.

And if you are looking for delicious way to boost your metabolism and burn calories, skip the hype and just brew up a cup of green tea. Green tea contains polyphenols, which appear to block the enzyme that breaks down norepinephrine, a brain chemical that regulates your metabolism. The higher your levels of norepinephrine, the faster your metabolism, which in turn allows you to burn calories even more efficiently. To reap the full benefits of green tea for weight loss, aim for drinking three 8-ounce cups of green tea a day. This is enough to provide roughly 240 to 320 mg of polyphenols.

And if you are looking for an easy, healthy way to decrease your appetite, try flaxseed. Flaxseed is living proof that great things do come in small packages. Flax is a great source of fiber, which has been shown to enhance weight loss, help in weight management, and decrease feelings of hunger. It does this by increasing bulk and helping to reduce appetite, thereby producing feelings of satiety.

Plus, flax contains essential fatty acids (great for skin, hair, energy levels, and heart protection), as well as phytoestrogens, weakly estrogenic plant nutrients that bind with your body’s estrogen receptors, mimicking the effects of estrogen. This is good news for anyone suffering from menopause symptoms such as night sweats, hot flashes, or other signs of menopause. Aim for 4–6 tablespoons of ground flaxseed a day. Simply sprinkle on dairy-free yogurt or oatmeal in the morning, over a salad at lunch or dinner, or add to your favorite smoothie as a snack.
 

With all the discussion surrounding conventional hormone replacement therapy and bioidentical hormones, it’s no wonder that women are at a loss for ANY solution, natural or otherwise, to their menopause symptoms. If you are looking for a quick, easy, effective, and delicious option to ease the discomfort of night sweats, hot flashes, and other signs of menopause, then soy is for you.

Soy contains phytoestrogens, weak, estrogen-like plant compounds. The specific phytoestrogens found in soy are genistein and diadzein. They are also often referred to as isoflavones. These soy isoflavones have been shown ease menopausal symptoms in thousands of women.

Plus, eating soy-based foods has other long-term health benefits. For example, soy does not appear to have a carcinogenic effect on uterine cells or breast tissue. Plus, the EFAs in soy are good for heart health and supple skin.

To ensure you are getting adequate amounts of soy in your diet, Dr. Lark suggests aiming for 50–100 mg of soy isoflavones per day. This translates to two cups of soy milk (35–40 mg in one glass), ½ cup of edamame (150 mg in ½ cup), or one cup of tofu (35 mg in ½ cup). Just be sure to always, always choose organic soy products, as soy is one of the two most common genetically modified crops in the United States.

Here are a few easy and delectable ways to ensure you are getting enough soy in your diet:

• Make a smoothie for breakfast. Mix one cup soy milk with one banana, a handful of strawberries, one tablespoon of ground flaxseed, and a few cubes of ice. Blend well and enjoy your 70 to 80 mg of soy isoflavones.
• Enjoy a hormone-healthy salad for lunch. Mix 1 cup chopped romaine lettuce with one tomato (diced), ½ a cucumber (diced), ½ cup edamame (whole soybeans), and 2 tablespoons of pumpkin seeds. Toss with a bit of extra-virgin olive oil and balsamic vinegar and enjoy.
• Whip up an easy dessert. Place four ounces soft tofu, one cup mango, one cup papaya, and 1 teaspoon honey in a blender. Mix well and share with a friend. You’ll each get about 15 to 20 mg of soy isoflavones.
   

Progesterone's job in your body is to balance the effects of estrogen. Where estrogen is growth stimulating, progesterone is growth limiting. Estrogen is mood elevating; progesterone has a sedative effect on mood. One of progesterone's tasks is to prevent menstrual bleeding from becoming too profuse or long lasting (a symptom common with estrogen dominance). Often, progesterone is often combined with estrogen replacement therapy to control perimenopause symptoms and to provide menopause relief.

If you’re in early menopause (or premenopause), here's a checklist to help you find out if your body produces enough progesterone. If two of these symptoms apply to you, you may benefit from natural progesterone replacement.

o My sleep quality is poor.
o I am often unable to concentrate.
o I'm unable to remain calm under stress.
o I suffer from PMS.
o I'm over 50.
o I'm in perimenopause or early menopause.
o I have a decreased interest in sex.
o I have heavy, irregular bleeding.
o I have premenstrual bloating or swollen breasts.

Most of my patients tend to prefer natural progesterone cream, which is available without a prescription. A typical dosage of natural progesterone cream is 20 mg a day or one-quarter to one-half teaspoon amounts applied to any clean area of the skin twice a day. Look for a product that contains 400 – 600 mg of progesterone per ounce like Pro-Gest or Fem-Gest.

Ah, the humble flaxseed. Who knew that such a small seed could have such a profound impact on your hormonal health?

As Dr. Lark and I wrote in Hormone Revolution, flaxseed helps women at every stage of hormonal development. For women in the throes of estrogen dominance, premenopause, early menopause, and even perimenopause, flaxseed helps to increase progesterone production while simultaneously flushing excess estrogen from your system. This keeps perimenopause symptoms such as heavy menstrual bleeding at bay.

For women suffering from signs of menopause like dry skin or a flaky scalp, flaxseed helps to keep skin and tissues soft and supple. Plus, it helps to lubricate those creaky joints that seem to show up out of nowhere.

Given all the amazing things that flaxseed can do for women of all ages, the question remains: How do I manage to get the four to six tablespoons a day I need for optimum hormonal health? The answer is deliciously easy.

I find that breakfast is a great time to get flaxseed. I’ve included my three favorite breakfast ideas for you, as well as an easy lunch and dessert option.

1. Add four tablespoons to a smoothie. My favorite is to take half a banana, 1 cup of berries, 1 cup almond milk, 1 cup fresh spinach, a handful of ice, and your flaxseed. Blend until smooth and drink immediately. The fruit “hides” the spinach, yet you are still getting 2+ servings of fruits and veggies!
2. Add four tablespoons to oatmeal. I like to “steam microwave” half an apple (diced) and add to a cup of cooked oatmeal. Sprinkle on some cinnamon and your flax and you have a hot meal that just sings of autumn.
3. Add four tablespoons to scrambled eggs. Yes, to eggs. You’ll have to trust me on this way. It is delicious! Scramble two eggs and add a little goat cheese and dill. Add the flax and mix well. It adds a nutty taste that goes beautifully with the goat cheese and dill.
4. Add two to three tablespoons to your salad. Start with mixed greens of your choice. Add chopped veggies (I like cucumbers, celery, carrots, and mushrooms). Top with four ounces of chicken or salmon and sprinkle on the flax. Dress with two tablespoons of olive oil and one tablespoon of tamari sauce (a wheat-free soy sauce). Presto! A delicious, Asian-inspired salad you’re sure to love.
5. Sprinkle two tablespoons into plain soy yogurt. Add a dropperful of chocolate raspberry liquid stevia to the yogurt, a handful of raspberries, and top with the flax. It’s reminiscent of a sundae…without the unwanted sugar and excess calories.