Time and again, Dr. Lark has recommended that women of all hormone types limit, if not avoid, wheat and wheat-based products. I personally subscribed to this advice several years ago and I can tell you first-hand that I believe it has played a large role in balancing my hormones.

Wheat is one of the two most common food allergens, and the gluten found in wheat can trigger a very serious condition known as celiac disease. Those afflicted with the disorder are plagued by diarrhea, gas, vomiting, and anemia, and are at higher risk for more serious conditions, including osteoporosis and gastrointestinal cancer.

Clearly celiac is the very extreme of wheat-related issues, but if you are concerned about your hormonal health, you would be wise to steer clear of wheat. Women suffering from menopause symptoms are often at risk for wheat-related mood shifts, due in part to their growing inability to produce enough enzymes that are needed to digest wheat properly and easily.

And for those of you who are in estrogen dominance or are experiencing early menopause or premenopause, wheat should also been taken off your list. Wheat can worsen PMS symptoms and aggravate all perimenopause symptoms, including heavy menstrual bleeding and irregular menstrual cycles. Plus, studies have shown that an astounding 80 to 93 percent of women suffering from migraines also suffer from food allergies that trigger their headaches, and wheat is one of the most common allergens that affects migraineurs.

What to Eat

Believe me, I know the idea of giving up wheat can be daunting, but remember, it is an ingredient, not an entire food group. That means you can still have bread, pasta, pizza, pancakes, crackers, cookies, etc.—you just need to know what kind to buy. Thankfully, you have this blog to guide you!

For bread, I highly recommend Glutino’s Flaxseed bread. In fact, it’s the only pre-sliced bread I recommend. It is amazing toasted or dipped in an egg and cinnamon mixture and grilled. Top with sautéed apples and you are in for a treat!

For an easy, amazing flour and pancake mix, Pamela’s Products is the way to go. They also have bread, brownie, and cake mixes that you can’t beat. I’ve even swayed my family onto these mixes and they don’t even try to eat wheat-free…the mixes are just that good!

For pizza, you can buy Amy’s rice crust frozen pizza or pick up a bag of Namaste Foods’ pizza crust mix. It is easy and delicious!

For pasta, you can’t go wrong with Bionaturae pastas. My husband ate these pastas for nearly six months before he knew they were wheat-free.

For cookies, there are a large number of wheat-free brands. My personal favorites are Pamela’s Oatmeal Raisin, Paul Newman’s wheat-free, dairy-free Fig Newmans (yes, I spelled that right!), and Jennie’s Chocolate Macaroons.

Most of the brands I’ve mentioned are available at Whole Foods Markets. To locate a store near you, log on to www.wholefoods.com. If there isn’t one in your area, you can still purchase products from the store by visiting www.gaiam.com, clicking on “shop,” then on “health,” and finally on “Whole Foods Market.” You can also visit my Web site at www.decadenthealth.com for a list of wheat-free substitutions and recipes.

And to give you a little taste of how easy and delicious wheat-free can be, here’s a great granola recipe from my grandmother that I’ve tweaked over the years. Enjoy!

Grandma Ginny's Granola

4 cups oatmeal

2 cups soy flour

1 cup almonds, sliced

1 cup sunflower seeds, raw

1 cup coconut, unsweetened

1 cup flaxseed, ground

1/2 cup dried mango

2/3 cup olive oil

2/3 cup honey

1 teaspoon vanilla

1. Preheat oven to 350°F.
2. Grease 13x9-inch baking dish.
3. Combine oats, flour, almonds, sunflower seed, coconut, flaxseed, and mango in a large bowl. Set aside.
4. Combine oil, honey, and vanilla in a small bowl. Pour over oat mixture and blend well.
5. Pour mixture into baking dish and bake for 40–45 minutes or until browned. Stir mixture every 10–15 minutes.           
6. Cool on baking rack. Can be stored in the refrigerator in an airtight container.

As Dr. Lark and I wrote in Hormone Revolution, women with varying hormonal types need to eat very different categories of foods. For example, a woman with menopause symptoms or someone looking for menopause relief (an estrogen deficient-fast processor) would want to steer toward foods with a higher pH and avoid foods that are spicy or acidic.

Conversely, a woman who is in early menopause or premenopause and may be experiencing perimenopause symptoms (estrogen dominant or an estrogen deficient-slow processor) would aim for the exact opposite. She would want to choose foods that are more acidic, spicier, and those high in fiber.

An easy way to work beneficial foods into your specific hormonal program is to start with profile-appropriate spices. Here are three spices that are perfect for each hormonal type and a variety of ways to incorporate those spices into your diet.

Spices to Relieve Menopause Symptoms

Basil: Use basil in your scrambled eggs in the morning, mixed into a salad at lunch or dinner, or layered with eggplant and goat cheese as a delicious side dish.

Peppermint: Mint adds a surprising flavor to quinoa. Mix with dried apples and serve warm. Also makes a perfect after dinner tea.

Herbes de Provence:  This delightful blend of rosemary, basil, marjoram, bay leaf, thyme, and lavender is the perfect mixture for topping chicken or fish. I also like to add it to pureed cauliflower for a quick and easy side dish. If you are really adventurous, try it over a roasted pear for a savory dessert. Yum!

Spices for Estrogen Dominance and Premenopause/Early Menopause

Ginger: Mix ginger into your wheat-free pancake batter for a little kick in the morning. Top with sautéed apples and you are set for the day. Another easy trick is to add sauté shallots and sliced ginger in a little olive oil and serve over chicken.

Turmeric (curry): One of my husband’s favorite sauces is made with two teaspoons of curry paste, a 14-ounce can of coconut milk, ½ a cup of chopped onions and one tablespoon of tamari sauce. Bring to a boil and serve over any mild white fish.

Cinnamon: You can go wild with cinnamon at any meal. Add to oatmeal or a smoothie in the morning. Mix with balsamic vinegar and olive oil for an easy salad dressing. Mix into quinoa or rice and dried fruit for an easy side dish. Or sprinkle on an apple, pear, or even berries for an easy, yet delicious dessert.

During the Today Show’s 9:00 hour, they have a segment on the five health habits to skip. They included: eating breakfast every day, doing a monthly breast exam, taking a daily multivitamin, staying inside when it’s cold out, and not eating after 7:00 pm. While some have value (the staying inside and not eating after 7:00 pm), two are completely irresponsible—telling women that they don’t have to do a monthly breast exam and that they can skip their multinutrient.

I was so floored my toothbrush literally fell out of my mouth. No monthly breast exam? The expert explained that research has indicated that by the time a woman feels a lump in her breast, it is already pretty advanced. Instead, she should opt for yearly mammograms. Also, they indicated that self-exams often have a high rate of false positives, and that women who did them had double the rate of biopsies as women who did not. And the vast majority of those lumps ended up being benign.

Okay, now I get it. Once again, big medicine is telling us to “pay” for prevention rather than showing us free or inexpensive ways to prevent disease on our own. Most interesting is the fact that everything they have said about self-exams is true for mammography!

As Dr. Lark wrote back in August 2002, there are several inherent risks with mammograms. According to a 2000 study from the Journal of the National Cancer Institute, “the cumulative risk of having false positive mammograms is quite significant in many women.” On the flip side, a research article that appeared in the June 27, 2002 issue of The New York Times reported that mammograms don’t detect breast cancer in 30 to 40 percent of women who have the disease. But most telling is a 2000 study from the Journal of the National Cancer Institute, which found that in women between the ages of 50 and 59, mammograms were no more effective in reducing death from breast cancer than self-exams!

So, sorry Today Show, you are very wrong on this one. All women, especially those in early menopause or premenopause, and those women experiencing perimenopause symptoms should absolutely continue to perform monthly breast self-exams. All three of these scenarios are closely tied to excess estrogen, which is a risk factor for breast cancer.

Also, to advise people who “eat a healthy diet” to not take their multivitamins is downright absurd. First of all, how many people can agree on what is a healthy diet? This has been an ongoing debate for decades! Just look at the diet industry!

But even if we can all agree that a healthy diet includes at least five servings of vegetables, four servings of fruit, and four to six servings of whole grains, how many people are really, truly eating this way? According the Johns Hopkins Bloomberg School for Public Health, only 11 percent of Americans are eating five servings of fruits and vegetables a day. That’s one out of every 10 people eating a healthy diet.

And even if you are in that 11 percent, what’s the likelihood you are eating mostly vegetables and mostly organic? I’d wager that the number would start to shrink down to the lower single digits. Plus, the people claiming that you can get all the nutrients you need from the food you eat are delusional. Sure, about 20,000 years ago, the diet of our Neanderthal ancestors supplied all of their major minerals, and the vast majority of their trace minerals. Even in my great-grandparents and grandparents time, farmers used practices that returned minerals and other nutrients back into the soil, such as crop rotation, mulching, and relying on manure as fertilizer. But today’s conventional and large-scale farming practices are not what they used to be.

Now we are finding phosphates and nitrates in the soil, thanks to the widely used conventional NPK fertilizers, which has been shown to deplete the soil of its mineral content. The result has been far fewer micronutrients, especially the minerals selenium, iron, and zinc. So, even if you are eating your fruits and veggies, they are likely not providing you with the nutritional foundation you need for optimal health.

My advice? Watch the Today Show for their take on the news and the latest celebrity gossip, but leave the health and nutrition advice to those less swayed by advertising dollars. And take your multivitamin every day. Your body will thank you.

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.

It's not uncommon for physicians to prescribe birth control pills to control perimenopause symptoms—especially heavy menstrual flow and irregular periods. This is a trend that I find quite disturbing, particularly when there are so many safer ways to control symptoms of premenopause.

Common side effects of birth control pills closely resemble PMS symptoms: anxiety, nausea, bloating, breast tenderness, and depression. And long-term use has been associated with increased risk of blood clots, liver disease, and breast cancer.

If your doctor prescribes birth control pills to control your perimenopause symptoms, consider trying some of the more natural approaches I’ve discussed throughout my blog. Early menopause is a natural part of life—and there are safe, effective ways to control its symptoms!

Perimenopause (otherwise known as early menopause or premenopause) is the name given to the seven to 10 years preceding menopause. Here is a checklist to help you determine if you are in this stage of life. If you answer yes to two or more of these questions, you may be in early menopause.

• Do you have heavy, irregular periods?
• Are you retaining fluids?
• Have you gained more than 10 pounds?
• Are you experiencing sleep difficulties?
• Are you having headaches?
• Do you have bouts of brain fog—forgetting your friend's first name, where you put your car keys, or the point of a text you recently studied?
• Have you recently discovered cysts in your breasts?
• Have you been told you have fibroid tumors?
• Have symptoms from endometriosis worsened?
• Are you over age 35?
• Do you suffer from premenstrual anxiety, irritability, and mood swings?
• Do you have a decreased interest in sex?

These hormone substitutes provide a safe, estrogen-like effect, and using a combination of them every day can improve your hormone status:

•  Royal jelly has been used for centuries to promote reproductive health and ease menopause symptoms. Doctors from France have reported that women who ate royal jelly during menopause had a complete remission of symptoms! Take 1/4 teaspoon of the liquid form of organic royal jelly twice a day.
•  Dong quai has been used for thousands of years as a female health tonic to prevent or treat menopause symptoms and provide menopause relief—especially from menopause hot flashes, night sweats, and irregular menstruation. I recommend that you take dong quai in powdered form in a 500 mg capsule. Take two capsules two to three times per day. (However, you should avoid it if you are on a blood thinner.)
•  Saffron is a spice that has also been used traditionally to reduce menopause symptoms, enhance calmness, and reduce irritability. To preserve its medicinal properties, stir saffron into hot, cooked food. Use 1/10 of a teaspoon or less per day, as higher amounts may be toxic.

Women who are estrogen deficient–slow processors tend to have greater reserves of alkaline minerals such as calcium, magnesium, potassium, and zinc within their cells, tissues, and bones. They have the body and hormonal makeup to be able to handle an acidic diet that is rich in red meat and dairy, but these foods lack the essential nutrients that all women need to maintain optimal health. For this reason, estrogen deficient–slow processors are best served by following a diet that is both highly acidic and nutrient-rich. This includes the following foods:

• High-fiber foods such as buckwheat and flaxseed
• Citrus fruits (oranges, limes, lemons, and grapefruit), berries, and pineapple
• All vegetables, especially sauerkraut, spinach, cucumbers, tomatoes, asparagus, and broccoli
• Free-range poultry
• Wild fish such as salmon, mackerel, trout, and tuna
• Free-range beef and lamb, as well as game meats like venison and buffalo
• Soy and soy-based foods
• Vinegar
• Raw nuts (almonds, walnuts)
• Heating spices such as turmeric (curry), ginger, cayenne pepper, chili powder and pepper, cumin, cloves, and cinnamon

By following this diet, estrogen deficient–slow processors are able to regain their energy and zest for life, reduce joint pain, and stabilize their hormone levels. Not to mention, eating a healthy diet provides menopause relief from symptoms like menopause hot flashes and night sweats.

Flaxseed contains the entire range of essential amino acids in an easily assimilated form. It also contains calcium, potassium, magnesium, and zinc; is an excellent source of phytoestrogens; and is high in fiber, which promotes healthy bowel function. In addition, flaxseed is 100 times richer in lignans (part of the seed’s cellular structure) than any other plant. Lignans reduce production of estrogen before menopause and help balance your hormones during and after menopause. This, in turn, can provide menopause relief.

A study published in the Journal of the American Nutraceutical Association showed that taking 38 grams (about four tablespoons) of ground flaxseed daily significantly reduced the rate of bone loss in post-menopausal women not on hormone replacement therapy.

An added bonus is that the fatty acids in such products as flax and pumpkinseed oil make hair shiny. So with flaxseed, you’ll not only feel better, you’ll look better, too! Take 4 to 6 tablespoons of ground flaxseed daily. If you prefer flaxseed oil, take 1 to 3 tablespoons daily.

As my patients and newsletter readers know, I recommend many different types of herbs and nutrients for the relief of menopause hot flashes and other menopause symptoms. But there’s one herb that often doesn’t get the attention it deserves: red clover. Red clover contains four phytoestrogens (estrogen-like plant compounds thought to have an effect on menopause symptoms such as hot flashes) called genistein, daidzein, biochanin A, and formononetin, and has become increasingly popular among menopausal women here in the United States.

Many studies have been done on red clover, and according to a review of five studies published in the American Journal of Medicine, red clover helps to significantly reduce the frequency of menopause hot flashes. Other research has shown that the herb is also beneficial for cardiovascular health. In one placebo-controlled study reported in the Journal of Clinical Endocrinology and Metabolism, red clover improved arterial compliance. Other known potential cardiovascular benefits of red clover isoflavones include the inhibition of platelet clumping or aggregation, which can clog arteries, and the herb’s action as a potent antioxidant, which also helps reduce buildup of “bad” low-density lipoprotein (LDL) cholesterol in arteries.

I recommend taking a standardized extract that contains 40 mg of total isoflavones.

Linoleic acid (omega-6) and linolenic acid (omega-3) are particularly important for menopause relief. The body converts fatty acids into substances called prostaglandins that bolster the immune system, reduce inflammation and risk of heart attack and stroke, and help keep body tissues, including skin, vaginal, and bladder mucosa, moist and plump.

Walnuts and raw seeds such as flax, pumpkin, sesame, and sunflower seeds are wonderful sources of omega-6 fatty acids. Fish—especially wild salmon, trout, and tuna—as well as flaxseed; soy foods; and leafy, green vegetables, are excellent sources of omega-3 fatty acids.

In my 30-plus years of practice, I've found that most women eventually see an end to menopause hot flashes and night sweats—even if it takes a few years. But unfortunately, some women never become completely immune to these symptoms, regardless of their age.

About half of menopausal women suffering from hot flashes see them disappear within a year, even without hormone replacement therapy, while another 30 percent experience these symptoms for up to three years. The last 20 percent of women endure menopause hot flashes for five to ten years or longer. I've worked with women in their 60s, 70s, and even early 80s who continue to have menopause hot flashes if they're not on some form of hormone replacement therapy. Luckily, safe, natural therapies for menopause such as vitamin E, black cohosh, and soy isoflavones (which I’ve talked about in other posts) are useful in eliminating menopause hot flashes, no matter what your age.

This combination not only eliminates menopause hot flashes, but also provides additional support to the cardiovascular system and bones. As a rule, I recommend taking the following daily dosages for menopause relief: 400–1,000 IU vitamin E; 80–160 mg black cohosh; and 50 mg–150 mg soy isoflavones.

What are green foods? No, they’re not broccoli, spinach, and green beans(although these veggies are extremely nutritious). Instead, green foods encompass foods like spirulina, chlorella, barley green, and wild blue-green algae.

These “super foods” are exceptionally rich sources of vital nutrients, digestible protein, essential minerals, and vitamin A. Algae, like spirulina, also contain omega-3 and omega-6 fatty acids. “Green foods” may not sound appetizing, but trust me—they are! And on top of that, green foods can be especially helpful for menopause relief—including increased energy and improved mood.

So many of my patients have told me that when they add 1 to 2 Tbsp. of these green foods to their diet (either by mixing the powdered form with 8 to 12 ounces of water or using it in shakes and smoothies), they’ve experienced significant symptom relief.
 
If you are in menopause and suffer from fatigue or depression (which frequently occur as side effects of certain types of hormone replacement therapy), then I urge you to give greens a try.

Women always ask me if they should take hormone replacement therapy to alleviate their menopause symptoms. My answer is always the same, no matter what the situation: Choose bioidentical hormone replacement therapy over conventional.

Conventional hormone replacement therapy has been shown to have a wide range of risks, including increased risk of breast cancer and heart disease. Why take this risk? Instead, choose more natural forms of hormone replacement therapy, including estriol.

Estriol is produced in the lab from active steroid molecules found in soy. The resulting molecules are structurally the same as those produced in your body. Of the three types of estrogen produced within your body, estriol is the weakest and least potent. Several research studies have found that it is as effective as the stronger, more potent estrogens for treating menopause symptoms. And unlike conventional hormone replacement therapy that may cause fluid retention, headaches, nausea, and the buildup of uterine tissue, estriol has few, if any, side effects.

One study published in JAMA found that estriol was particularly effective in treating vaginal atrophy, mood swings, and hot flashes. Researchers selected 52 symptomatic, postmenopausal women and separated them into four groups, giving each group either 2 mg, 4 mg, 6 mg, or 8 mg of estriol per day for six months. On average, women in every group experienced a decrease in their menopausal symptoms after one month of treatment. Plus, in three of the four groups, women who had ranked their symptoms as severe now felt that their symptoms were very mild.

Talk to your doctor about this safe and effective option for menopause relief

So many women come to me looking for relief from such common menopause symptoms as night sweats, hot flashes, vaginal dryness, and insomnia. I tell all these women the same thing: One of my top solutions for menopause relief is an herb called black cohosh.

Right now in Germany, a special extract of black cohosh is the most thoroughly studied and widely used natural alternative to hormone replacement therapy. Clinical studies have shown that black cohosh extract not only relieves menopause hot flashes, but also depression and vaginal atrophy.

In one of the largest studies on black cohosh, women with menopause symptoms received 40 drops of liquid black cohosh extract twice a day for six to eight weeks. Within four weeks of treatment, a distinct improvement was seen in nearly 80 percent of the women. After six to eight weeks, all symptoms had completely disappeared in half of the women.

If you have signs of menopause or menopause symptoms, I suggest taking 80–160 mg of a standardized extract of black cohosh twice a day. This dose should contain 2 to 4 mg of the active components (triterpenes, calculated as 27-deoxyacteine). Black cohosh is available in most health food stores, nutrition centers, and even some pharmacies.

Do you know if you really are post-menopausal? Or are you in early menopause? Or is that wave of heat you experienced really a menopause hot flash or just a passing flush?

Here is a wonderful checklist you can use to determine if you are in menopause, and if the symptoms you are experiencing really are menopause symptoms. The more statements you check off as being true, the more likely it is that you are, in fact, entering this stage of life.

Potential Signs of Early Menopause

• My last period was six months ago or longer (true menopause).
• My periods are lighter, less frequent, and of shorter duration (late perimenopause).
• I’m in my early to mid-40s or older.
• I’m having hot flashes.
• Intercourse is painful.
• My desire for sex has faded.
• I have difficulty achieving orgasm.
• I have frequent vaginal or bladder infections.
• I have difficulty sleeping through the night.
• I’m frequently tired.
• I’m anxious and irritable.
• I forget small details.
• My skin is drier, thinner, and more wrinkled.
• My muscles are losing their tone.
• I leak urine when I laugh, cough, or sneeze.
• I’m gaining weight.
• My joints and/or muscles ache.
• I have itchy, crawly skin.
• I sometimes feel as if electric shocks were going through my body