Estrogen Dominance

When traveling, always keep your eye out for fresh, local fruits or vegetables. However, if you have menopause problems, you’ll want to avoid highly acidic fruits like oranges and grapefruit. Instead, stock up on high-enzyme foods like sprouts, carrots, celery, or papaya to snack on.

If you are eating in a restaurant, aim for salads, steamed vegetables, whole grains, legumes, fish, and poultry, especially if you suffer from hot flashes or night sweats. Be sure to order the less acidic, more alkaline fruits such as melons and papayas.

Conversely, if you have estrogen dominance, you should load up on spinach salads with vinegar- or lemon juice-based dressings, entrees with tomato sauce, spicy entrees, or healthy meat-based dishes.

If you are flying and your trip is an hour or more, try brown bagging it. That way, instead of raiding the frig or mini-bar, you can reach into your own store of energy-rich foods that you brought from home. These can include raw, fresh vegetables with a flavorful dressing or dip, whole-grain crackers with almond butter, and a piece of fruit. 

If you tend to eat out frequently, then you know that it is tough enough to make healthy choices, let alone having those choices reflect your particular hormonal makeup. To help you out, Dr. Lark and I created several tools in Hormone Revolution to make your food selections much easier when you are dining out.

Whether you tend to be overall acidic woman dealing with menopause problems or a more alkaline, woman with estrogen dominance or someone with low estrogen levels but excess yin, eating out can prove to be tricky since you are not the one preparing the food.

Traditionally, people have chosen mostly highly acidic dishes and entrées when eating in restaurants. Luckily, all-American, overly acidic fare such as the 16-ounce porterhouse steak, French fries, and rich, sugary deserts, and French cuisine with its heavy butter- and cream-based sauces have been replaced or supplemented in many restaurants by lighter, healthier, and less acidic, more alkaline dishes. This is true both in American restaurants and in those serving ethnic cuisines. The important thing is to know which dishes on the menu represent the less acidic, more alkaline options and to select a variety of these types of dishes when dining out.

International Cuisine

The following list can help you make healthy choices, particularly if you are working hard to balance your female hormones. In general, you will want to order salads, non-dairy soups, vegetable or bean appetizers and side dishes, and vegetarian or fish entrées. Remember, most restaurants are willing to make up vegetarian entrées and platters at your request, even if they are not on the menu.

• American cuisine: salad or salad bars, bean or vegetable soups, baked potatoes, rice, vegetable side dishes or platters, fish or shellfish entrées.
• Italian cuisine: escarole soup, bean or minestrone soup, white bean salad, Caesar salad, risotto, polenta (cornmeal) with a mushroom sauce, grilled eggplant entrée, fish or shellfish entrées.
• French cuisine: vegetable or seafood salads, nondairy soups, vegetable side dishes, stewed beans, fish or shellfish entrées.
• Indian cuisine: lentils, rice pilafs, cucumber salad, curried vegetable or shellfish dishes.
• Chinese cuisine: stir-fried vegetables, sizzling rice soup, tofu or bean curd dishes, steamed rice, shrimp and mixed vegetable entrées.
• Japanese cuisine: Japanese salads, miso soup, sticky rice, sushi, side dishes and soups made with vegetables and tofu.
• Mexican cuisine: mixed vegetable salads, tostada salad, bean and rice side dishes, bean or shrimp burritos, chicken or shrimp fajitas, bean or seafood tacos (skip the cheese and sour cream).

The month of October is National Celiac Disease Awareness Month. As you likely know, celiac (also known as sprue) is an intolerance to the protein (gluten) found in wheat, rye, and barley. Current statistics show that about one in every 100 people is affected with celiac disease.

Symptoms range from mild to severe bloating, gas, diarrhea, constipation, cramps, fatigue, aches, flu-like symptoms, and/or mood swings. Any of these sound familiar? They should…they are similar symptoms to conditions as varied as irritable bowel syndrome, chronic fatigue, Crohn’s disease, and even fibromyalgia. No wonder so many people are either misdiagnosed or never even seen.

While celiac disease represents the extreme end of a gluten disorder, women with even a mild to moderate case of wheat or gluten intolerance (like me) can put their health at risk if they keep wheat on the menu. Some of the conditions that can be trigger by even a slight wheat intolerance include digestive inflammation, chronic fatigue, mood disorders, estrogen level imbalances, false fat-related weight issues, and migraine headaches.

In the case of digestive inflammation, wheat and other food allergies or intolerances can cause bloating and fluid retention in the abdomen. In addition to swelling and bloat (the “false fat”), wheat intolerance can cause intestinal gas and bowel changes.

Additionally, allergens such as wheat stress your adrenals, thereby triggering the release of anti-inflammatory hormones. Over time, these repeated allergic reactions can weaken your adrenals, greatly increasing your susceptibility to stress of all types and can lead to fatigue and low energy. Plus, recent studies indicate 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 triggers these incredibly painful headaches.

Finally, wheat can wreak havoc on your hormones. For women suffering from menopause problems, wheat can trigger mood shifts, due in part to your growing inability to produce enough enzymes that are needed to digest wheat properly and easily.  And for women like me who tend toward estrogen dominance, wheat can throw your estrogen levels even more out-of-whack, due in part to the high carb content, as well as the inflammation factor.

Clearly, wheat is one ingredient to keep off your plate. On Friday, I’ll give you a few tips and brands that make going wheat-free an easy and delicious choice for your health.

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.

Increasing your consumption of Brassica vegetables is a great way to reduce your risk for breast cancer while also helping to offset elevated estrogen levels. Three of my favorite Brassica veggies include Brussels sprouts, broccoli, and cauliflower. Below are easy ways to prepare these vegetables and help offset your estrogen dominance, and hopefully decrease your risk for breast cancer.

Baked Brussels Sprouts

Trim Brussels sprouts and layer in a Pyrex baking dish. Drizzle with olive oil and sprinkle with a touch of sea salt and ground black pepper. Bake at 400ºF for 20 minutes. Some of the leaves with fall off and get deliciously crunchy. Enjoy!

Steamed Asian Broccoli

Cut flowerets from head of broccoli and steam until bright green and tender crisp. Place in bowl and mix with 1½  tablespoons sesame oil, 2 teaspoons tamari sauce, and 1 tablespoon sesame seeds. Blend well and serve.

Pureed Cauliflower

I don’t know about you, but I dream about mashed potatoes. They are definitely on my comfort food list. But, as a woman with estrogen dominance, I just can’t justify the carbs. Thankfully, pureed cauliflower is the perfect answer.

Trim cauliflower and place flowerets in a steamer. Steam until very soft. Place in a food processor and add a spoonful of ghee (clarified butter). Add ground pepper and puree until the consistency of mashed potatoes. Goes great with fish or veggie stuffed peppers.

As we reach a certain age, it seems that more and more of our friends are being diagnosed with breast cancer. This can be disheartening and frightening. While we know women who are estrogen dominant or those who have eleveated estrogen levels are at greater risk for breast cancer, women in premenopause or even those experiencing menopause symptoms can be diagnosed with this awful disease.

However, cancer is not an inevitable part of growing older! Arming yourself with the right information on how you can prevent breast cancer from happening in the first place can help lessen your fears and improve your overall health. And a key piece of that information is an amazing nutrient that has been shown to significantly lower your risk of breast cancer: DIM.

DIM and Breast Cancer

DIM (diindolylmethane) is a compound found in Brassica vegetables such as broccoli, bok choy, cauliflower, cabbage, and Brussels sprouts. When you eat these vegetables, the chewing process releases plant enzymes, which in turn create a phytochemical known as indole-3-carbinol (I3C). DIM is formed directly from I3C in the acidic environment of the stomach. Best of all, DIM has also been found to be highly stable, requires no conversion, and promotes beneficial estrogen metabolism.

When we talk about estrogen or estrogen levels, we are actually referring to three different compounds: estradiol, estrone, and estriol. During estrogen metabolism, estradiol (the most potent of the three) is converted into estrone. Estrone then becomes either 2-hydroxyestrone (a “good” estrone metabolite) or 16-alpha-hydroxyestrone (a “bad” estrogen metabolite). The good metabolite (2-hydroxyestrone) is then converted into 2-methoxyestrone and 2-methoxyestrodial. These two estrogen metabolites have been shown to inhibit the growth of malignant tumors. Conversely, 16-alpha-hydroxyestrone has been strongly associated with cancer growth.

This is where DIM comes in. Research has shown that when DIM is ingested, it not only encourages its own metabolism, but that of estrogen. While it is not an estrogen or even an estrogen-mimic, its metabolic pathway exactly coincides with the metabolic pathway of estrogen. When these pathways intersect, DIM favorably adjusts the estrogen metabolic pathways by simultaneously increasing the good estrogen metabolites and decreasing the bad estrogen metabolites.

After many studies confirmed that the 2-hydroxyestrone to 16-alpha-hydroxyestrone ratio was a good predictor of breast cancer risk, researchers set out to determine if consumption of Brassica vegetables could influence this ratio. In 2000, American researchers took urine samples from 34 healthy postmenopausal women. They then added 10 grams of broccoli a day to the women’s diets. After taking another urine sample, researchers found that this dietary change significantly increased the 2-hydroxyestrone to 16-alpha-hydroxyestrone ratio.

A similar study conducted in 2001 looked at the dietary habits of postmenopausal Swedish women aged 50 to 74. When asked how often, on average, they consumed a wide variety of foods, including 19 different commonly eaten fruits and vegetables, researchers found that those women who ate 1 to 2 servings of Brassica foods a day had a 20 to 40 percent lower risk of breast cancer than those women who ate virtually none.

What’s a Girl to Do?

Clearly, we all need to eat more Brassica vegetables. Aim for at least two servings a day to help keep estrogen levels of estrogen metabolites in the right balance. You can also augment your diet with a good, high-quality DIM supplement. Dr. Lark suggests taking 30 mg of DIM a day.

1. Preheat oven to 425°F.
2. Add all vegetables to roasting pan.
3. Top with basil and lemon pepper.
4. Drizzle with olive oil and bake for 45 minutes.
5. Serve warm.

Fall is my favorite time of the year. Not only does it mean snuggly sweaters and football, but it is also the time to pull out those soup and stew recipes. As you look through your favorites, keep your hormone type in mind.

If you have low estrogen levels and are experiencing menopause symptoms, you will want to lean toward recipes that are light on the spice and acid and high in vegetables, gluten-free grains, legumes, and seafood/fish.

If you have high estrogen levels and/or are estrogen dominant, then you’ll want to lean toward a diet rich in fruits and vegetables, poultry, fish, eggs, and more acidic condiments like vinegar and lemon juice. You will want to steer away from a grain-heavy diet.

In some cases, you’ll find that perfect recipe that pleases both estrogen profile. And here is just such a one for you!

Butternut Squash Soup
Serves 6

Butternut squash is rich in beta-carotene and vitamin C. Beta-carotene helps balance the estrogen excess in women with estrogen dominance, while vitamin C has many menopausal benefits, including the ability to fight heart disease by preventing the oxidation of LDL cholesterol.

Plus, the onions in the recipe provide the antioxidant power of quercetin. And with an antiseptic boost from sage, this soup is sure to keep your immune system strong during the cold winter months.

1 cup red onion, chopped
2 teaspoon olive oil
1 teaspoon ground sage
½ teaspoon sea salt
½ teaspoon cayenne pepper
3 cups vegetable broth
1 large butternut squash, peeled, seeded, and cubed
2 tablespoons soy or rice parmesan cheese (optional)

1. In a soup pot, sauté onion in olive oil over medium heat until soft
2. Add sage, salt, pepper, broth, and squash. Bring to a boil. 
3. Reduce heat and simmer for 25-30 minutes, or until squash is soft. 
4. Ladle ¾ of the soup in to a blender or food processor and purée. 
5. Pour back into pot and reheat for 5 minutes. 
6. Stir in parmesan cheese (if desired) and serve.

• Genistein is a phytoestrogen that provides significant help for menopause hot flashes, night sweats, and other menopause symptoms. If your hot flashes occur four or more times per day, taking geinstein in divided doses should help. 
• Hops is best known as a flavoring agent in beer, but it also contains a potent phytoestrogen known as 8-prenylnaringenin (8-PN). Studies show that 8-PN brings significant relief from hot flashes and other menopause symptoms within just six weeks of taking 100 mcg per day.
• Kudzu is a prolific vine that contains the phytoestrogen puerarin. It has been used extensively in Traditional Chinese Medicine to relieve menopause symptoms.

Marlene asked how you know if you are estrogen dominant. In our book Hormone Revolution, Dr. Lark and I give a couple of ways for you to determine your estrogen levels. While several doctors recommend blood testing, Dr. Lark prefers saliva testing, as it contains a particularly accurate indicator of free (unbound) hormone levels. This is the key, as only free hormones are active, meaning that they can affect the hormone-sensitive tissues in your breasts, brain, heart, and uterus. You can talk with your doctor about ordering a saliva hormone test.

For a non-testing a quick peek into your hormone balance, you can also use the following checklist to determine if you suffer from estrogen dominance and have high estrogen levels. What these symptoms have in common is that they are due to estrogen levels that are too high in relationship to progesterone.

• Are you over age 35?
• Do you suffer from PMS?
• Do you have heavy, irregular periods? 
• Do you suffer from anxiety, irritability, and/or mood swings?
• Have you gained more than 10 pounds over the past few years? 
• Do you have noticeable cellulite?
• Do you have puffiness around your eyes or face?
• Do you have a decreased interest in sex? 
• Are you experiencing sleep difficulties? 
• Are you retaining fluids? 
• 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? 
• Do you have symptoms of endometriosis? 
• Have you been diagnosed with either hyperplasia or endometrial cancer?
• Have you been diagnosed with ovarian cysts?

If you answered yes to three or more of these questions, you likely have estrogen dominance.

 

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.

When it comes to ovarian cancer prevention, there are definitely categories of foods that you should avoid, namely caffeine, dairy products, and red meat. In the case of caffeine, several studies have shown a connection between regular caffeine intake and cancers of the reproductive system. For example, in one study from the September 2000 issue of the International Journal of Cancer, researchers compared the coffee intake of 549 women who had been newly diagnosed with ovarian cancer with that of 516 women without the disease. They found that the consumption of coffee, and caffeine in general, was linked to an increased risk of ovarian cancer in women in early menopause or premenopause.

Similarly, dairy products and red meat can also increase your risk for ovarian cancer. According to a 2003 study, also from the International Journal of Cancer, women who consumed more dairy products and red and white meat were at increased risk for ovarian cancer. Most likely, it is the saturated fats found in these two food groups that put women at high risk for the disease, as they elevate estrogen levels. And, as I wrote about earlier, elevated estrogen levels can lead to or contribute to one of the biggest risk factors for ovarian cancer—estrogen dominance.

In addition to avoiding certain foods, there are others you should strive to eat more often. These include cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.). In a study from the International Journal of Cancer, researchers looked at the frequency with which 609 ovarian cancer survivors in three Australian states ate certain foods and took certain supplements. They found a "survival advantage" in those women who consumed more vegetables in general, especially cruciferous vegetables. They also observed a significant advantage among those women in the upper third of vitamin E intake.

A second study found that vitamin E is not alone in its cancer-fighting benefits. In a 2001 study from Nutrition of Cancer, researchers asked 168 women with ovarian cancer and more than 200 cancer-free women to record their intake of specific foods and supplements. They found that women who took in more than 363 mg of vitamin C a day had a 40 percent lower risk for developing ovarian cancer, while women whose daily intake of vitamin E exceeded 75 mg had a 33 percent decreased risk for the disease.

A 2002 study from the same journal confirmed this conclusion. Researchers found that supplementing with vitamins C and E did indeed appear to significantly decrease the risk of ovarian cancer by about 50 percent.

The bottom line? To help avoid ovarian cancer, avoid caffeine, red meat, and dairy products. You can also increase your consumption of foods high in vitamins C and E, as well as cruciferous vegetables. These include: wheat germ oil, sunflower seeds, almonds and almond butter, and flaxseed and flaxseed oil (all high in vitamin E). For those high in vitamin C, aim for any fruit, tomatoes, red bell peppers, broccoli, cauliflower, spinach, celery, and avocado. Finally, your cruciferous veggies include broccoli, cauliflower, Brussels sprouts, kale, collard greens, bok choy, watercress, radish, and mustard seed.

Interestingly, with age, the human immune system undergoes something called immunosenescence—a decline in the number and function of immune cells in the bone marrow, blood, and tissues; and a decline in the ability of immune cells to communicate with each other and find the infection, and fight effectively once they get there.

Before menopause, when your female hormones are abundant, your immune system is stronger than a man’s at any age because estrogen is a natural immunostimulant. But as hormonal imbalances and premenopause/menopause occur, another change occurs in your body--your defenses take a hit that’s harder than an older man’s body ever has to deal with. So, along with menopause symptoms like night sweats and menopause hot flashes, another effect of menopause is your immune system's weakening.

These are just a few tips to help oost your immunity and protect yourself against illness this year:

Take zinc. Zinc levels, which are a critical competent for immune response, commonly decline with age, which accelerates immunosenescence. Take10–25 mg of zinc daily, plus 2 mg of copper (because zinc depletes copper). 

Take Propolis, a sticky compound bees produce to seal and protect honey-filled compartments, is rich in immune-modulating polyphenolic compounds. I recommend green Brazilian propolis from Uniflora Health Foods (http://store.uniflora.us).

 Vitamin D3, (the “sunshine” vitamin) is also critically important for immunity. It is critical for healthy mucosal barriers lining your respiratory tract, reproductive tract, eyes, and digestive system. Those barriers are your immune system’s first line of defense, keeping pathogens from getting past their guard. Take at least 2,000 IU of vitamin D3 daily.  

Wishing you the best of health this fall and winter!

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