Estrogen Dominance

Hormone Replacement Therapy and Breast Cancer

Thursday, August 5, 2010 by Kimberly Day

Not so long ago, conventional hormone replacement therapy's impact on breast cancer risk was

still the subject of heated debate. This debate essentially ended when an article described by a Harvard Medical School professor as "close to being the final word" on conventional hormone replacement therapy and breast cancer was published in the Lancet.

Fifty-one studies involving more than 161,000 women were reviewed. The conclusion: Conventional hormone replacement therapy increased the risk of breast cancer with each year of use. Women using conventional hormone replacement therapy for five or more years were at 35 percent greater risk.

Another study revealed that after 10 years of use, estrogen replacement therapy (hormone replacement therapy using estrogen alone) increased a woman's risk of dying from breast cancer by 43 percent. Other similar studies indicate that combined estrogen-progestin therapy, the kind used by most women, increases breast cancer risk even more than estrogen replacement therapy does!

Concerns about combined estrogen-progestin hormone replacement therapy were identified by a large National Cancer Institute study and were reported in the Journal of the American Medical Association. The study concluded that women who took the combined treatment for five years were 40 percent more likely to develop breast cancer than women taking estrogen alone or no hormones.

Similarly, other studies have confirmed an even higher 60 to 70 percent increase in breast cancer risk with the long-term use of HRT.

While the figures vary from study to study, the evidence is clear, compelling, and consistent—conventional hormone replacement therapy increases a woman's risk of developing breast cancer, and with each additional year of use, that risk gets higher.

Opt instead for natural hormone replacement therapy options, such as maca, black cohosh, and bioidentical hormone replacement.

For more information on HRT and natural hormone replacement therapy options, visit Dr. Lark's Web site.

#2 Food for Menopause Relief

Thursday, August 5, 2010 by Susan Lark

#2 Food for Menopause Relief: Whole Grains

The best grains for menopausal women are oats, corn, barley, millet, buckwheat, brown rice, quinoa, and amaranth. Many whole grains are excellent sources of phytoestrogens because they contain lignans, a material that is used to form the plant cell wall. Lignans, like isoflavones, are mildly estrogenic and provide support for women deficient in estrogen who are suffering from hot flashes, night sweats, vaginal dryness, and other effects of menopause.

For more information on diet and what foods provide the best menopause relief, visit my Website.

Foods for Menopause Relief

Tuesday, August 3, 2010 by Susan Lark

Research shows that watching what you eat--and, in particular, eating certain types of foods--can help relieve and prevent menopause symptoms. Today and in the coming days, I will give you my top 3 food recommendations for menopause relief. Let's start with the first:

#1 Food for Menopause Relief: Beans and Legumes

Soybean-based products actually help reduce and prevent menopause symptoms. Soybeans are loaded with plant-based phytoestrogens called isoflavones. These compounds bind to estrogen receptors in the body and act as a substitue form of estrogen in estrogen-deficient women.

Legumes are also excellent foods for menopausal women. Common types are garbanzo beans, kidney beans, lima beans, black beans, and lentils. These foods provide essential nutrients needed by women in menopause, including calcium, magnesium, potassium, iron, copper, and zinc.

For more information on diet and foods for menopause relief, visit my Web site.

Estrogen Levels in Food and the Environment

Friday, July 30, 2010 by Kimberly Day

While estrogen levels decline with age, the amount of estrogen in your body is influenced by a range of other factors, including diet and environmental toxins—a topic that has not

received sufficient attention to date.

Meat, poultry, and dairy foods contain estrogens that have been injected into the animals to fatten them for market. One of the synthetic estrogens routinely given to livestock was DES (diethylstilbestrol). DES was also given to women to prevent miscarriages and symptoms of menopause, until it was associated with birth defects in their offspring and was finally banned in 1979. However, today poultry and livestock, especially dairy cows, are still given other forms of estrogen compounds. Hormones such as estrogen accumulate in fatty tissue in the animals we eat as well as in us, and high-fat diets have been associated with changes in human estrogen levels.

Caffeine and alcohol consumption can also influence estrogen levels. Excessive alcohol intake can affect the liver’s ability to break down estrogen for excretion, thereby elevating the body’s blood estrogen levels, particularly of the more chemically active forms of estrogen. Even public water supplies may contain estrogens, if that water is recycled at treatment plants and still contains traces of excreted synthetic estrogens, such as those contained in birth control pills and excreted from the bodies of women using these products.

Additionally, pollutants that have estrogen-like activity when they are taken into the body (xenoestrogens) are found in an enormous range of products for the home and workplace. They are present in cosmetics, detergents and dishwashing liquids, and bug spray. Pesticides and industrial chemicals such as organochlorines, dioxins, and PCBs (polychlorinated biphenyls) also contain substances related to estrogen.

There are many suspected health consequences of our wide exposure to xenoestrogens, including an increased risk of PMS and breast cancer. This problem has also affected male reproductive health, and has been implicated in lowering sperm counts in men all over the world.

To avoid these dangers, be sure to take the following precautions:

Eat organic as often as possible, especially when it comes to animal-based products such as meat, eggs, dairy, etc.
Limit (if not avoid) caffeine and alcohol consumption. Aim for no more one or two caffeinated or alcoholic beverage per week.
Use natural beauty care products.
Choose natural, chemical-free household products as often as possible.

For more information on estrogen levels or other issues related to female hormones, visit Dr. Lark’s Web site.

Female Hormones’ Check and Balances

Wednesday, July 28, 2010 by Kimberly Day

Your two primary female hormones (estrogen and progesterone) are naturally design to create a sort of biological check and balance within your body. These two hormones, working

together, help regulate a notably wide range of physiological processes.

For instance, estrogen increases body fat, while progesterone helps the body burn fat for energy. Estrogen also promotes salt and fluid retention, whereas progesterone is a natural diuretic, increasing the flow of urine. Estrogen promotes blood clotting, while progesterone normalizes clotting. Furthermore, estrogen impairs blood sugar control, and progesterone normalizes blood sugar levels.

When these hormones are in balance, they help keep your entire body in balance.

For more information on estrogen levels or other issues related to female hormones, visit Dr. Lark’s Web site.

Three Types of Estrogen

Monday, July 26, 2010 by Kimberly Day

Estrogen, along with progesterone, is one of the two major female hormones that support the functioning of the female reproductive organs and the menstrual cycle. The ovaries and

adrenal glands produce substantial amounts of estrogen during your active reproductive years and continue to produce small amounts after menopause.

While we are accustomed to using the term estrogen, this term actually refers to several different types of estrogens made within the body. At least six types of estrogen have been identified and are classified according to their potency or strength/influence of that particular form of estrogen. For example, estrogen is a growth-stimulating hormone, causing tissues to grow and thicken; it also causes water and salt to be retained within the tissues of the body. The more potent and powerful forms of estrogen cause these effects to occur in a more pronounced fashion.

The three main types of estrogen produced within the body are estradiol, estrone, and estriol.

Estradiol is the most potent form of estrogen. It is the primary type of estrogen produced by the ovaries during your reproductive years.
Estrone is an intermediate-potency form of estrogen, 12 times weaker than estradiol. It is mainly produced within the fatty tissue of the body from precursor hormones made by the adrenal glands. Obviously, the more weight a woman carries, the more adrenal estrogen she is capable of making.
Estriol is the weakest form of estrogen produced by the body. It is 80 times weaker than estradiol.

For more information on estrogen levels or other issues related to female hormones, visit Dr. Lark’s Web site.

Acupuncture for Wrinkle Free Skin

Friday, July 23, 2010 by Susan Lark

My patients and female friends are constantly asking me about natural ways to create wrinkle free skin. I've written about many natural beauty care products and options in my blog, but one therapy that I am finding increasingly more effective is acupuncture!

I wrote yesterday about how helpful acupuncture can be for the relief of menopause symptoms and estrogen dominance, but it has been shown to also improve blood flow and the thickness, tone, elasticity, and smoothness of facial and neck skin through stimulation of fibroblasts. Fibroblasts have a few jobs, but one of the most important is they produce collagen to keep the skin nicely plumped and supported.

You can find a acupuncturist in your area here. And for more information on anti-aging skin care, be sure to visit my Web site.

Understanding Estrogen

Friday, July 23, 2010 by Kimberly Day

Estrogen is the “queen bee” of the female hormones. As one of the two major female hormones, it is an especially important factor in health for women. When many women enter their

menopausal years, it’s as if they cross over an invisible line in their lives.

As a result of the decline in their estrogen levels, these women find that many of the functions needed for peak performance, which had formerly been effortless, seem to evaporate or diminish. While women often do complain of menopause symptoms that are strictly physical—such as vaginal dryness, more frequent bladder and vaginal infections, and dryness of the skin—they complain just as often about menopause symptoms that impair their job performance, social relationships, and even their ability to take pleasure in day-to-day activities.

The negative effects of the natural decline in female hormone production during menopause are not uncommon. Menopausal symptoms are so common in the United States that 80 to 85 percent of American women experience them to some degree. A small number of these women are lucky enough to have mild symptoms, such as occasional hot flashes over a period of a few months to a year. However, the majority of women have menopause symptoms that are bothersome enough to cause them to seek the help of physicians or complementary health care practitioners, or to seek solutions on their own by reading books and articles and exploring the use of natural hormones, vitamins, and herbs to relieve their symptoms.

For more information on menopause symptoms or other issues related to female hormones, visit Dr. Lark’s Web site.

Cholesterol and Female Hormones

Wednesday, July 21, 2010 by Kimberly Day

Female hormones are produced through a series of chemical reactions, beginning with cholesterol. Of the total cholesterol in the body, about 75 percent is produced in the liver. The

remaining 25 percent is supplied in the diet by foods such as meat and dairy products.

Both the overproduction and the underproduction of cholesterol can lead to hormone imbalances. People who go on stringent low-fat diets may lower their levels of cholesterol to such a degree that they don’t have enough to make sufficient amounts of hormones. For example, teenage girls who go on crash diets often have irregular menstrual cycles, as their body’s production of estrogen and progesterone, which regulates the cycle, diminishes.

At the other extreme, people who are obese and eat the high-fat foods of the standard American diet have the opposite risk: Their bodies make too much cholesterol, making them prone to diseases and disorders related to estrogen dominance, including premenstrual syndrome (PMS), fibroid tumors, fibrocystic disease of the breast, heavy menstrual bleeding, and uterine cancer.

For more information on estrogen levels or other issues related to female hormones, visit Dr. Lark’s Web site.

What Are Sex Hormones?

Tuesday, July 20, 2010 by Kimberly Day

Sex hormones belong to a classification called steroid hormones, which are all derived from cholesterol, a waxy, white, fatty material found in all cells of the body. Other steroid hormones

are the stress hormones, the glucocorticoids, and the mineralocorticoids. The steroid hormones are made in the adrenal glands, as well as the ovaries. Within these tissues, cholesterol is converted to hormones through a number of intermediary steps, leading to the final production of three major sex hormones—estrogen, progesterone, and testosterone.

While women produce all three major sex hormones, the female hormones estrogen and progesterone predominate, supporting normal functioning of the reproductive tract and menstrual cycle. The ovaries and adrenals also make small amounts of male hormones, or androgens. Although they are only secreted in tiny amounts, androgens play a vital role in the female libido, or sex drive, as well as helping to maintain bone mass. The sex hormones also help to determine the physical characteristics, such as skin texture, muscle tone, and body shape.

For more information on estrogen levels or other issues related to female hormones, visit Dr. Lark’s Web site.

Maca for Estrogen Dominance

Friday, July 16, 2010 by Kimberly Day

I have been taking maca for my estrogen dominance for at least five years now. In addition to my foundational supplement regimen, it is the one supplement I simply cannot do without.

Maca is a malty, butterscotch flavored root from Peru that operates as an adaptogenic herb to help regulate hormones produced by glands in the endocrine system. In other words, it helps your body produce its own unique balance of female hormones. It does this by encouraging your ovaries and adrenals to produce the hormones you need, in the levels you need them.

A 2003 study from the Journal of Veterinary Medical Science showed that maca was particularly effective in treating estrogen dominance. Researchers tested the effects of maca on mouse sex hormones. They found that while progesterone and testosterone levels increased significantly in those mice that received the maca, their estradiol levels were not increased. In other words, the maca helped to raise the levels of progesterone and testosterone to offset the blood levels of estradiol.

But that’s not all! Maca is also great for women suffering from menopause symptoms such as hot flashes and night sweats. Plus, it has been shown to increase libido and sexual desire!

Dosages for maca can be tricky. It really is based on your own body and needs. Dr. Lark suggests starting with 2–4 grams a day, and some women may need as much as 10 grams a day. There have been no acute toxic effects of maca, even at very high doses. However, due to no formal studies, Dr. Lark recommends that you avoid maca if you have a hormone-related cancer, liver disease, if you are pregnant or nursing, or if you are currently taking conventional HRT.

For more recommendations on estrogen dominance, menopause relief, or other conditions related to female hormones, visit Dr. Lark’s Web site. While there, you can also sign up for Dr. Lark’s FREE eLetter or subscribe to her monthly newsletter.

Estrogen Dominance and Stress

Saturday, July 10, 2010 by Kimberly Day

As a writer constantly on deadline, I know a thing or two about the effects of stress. But, as a woman with estrogen dominance, I also know that it is critical for me to keep my stress

under control.

Stress can cause or aggravate hormone imbalances. In fact, it can interfere with your ability to ovulate, thereby blocking progesterone production and pushing further into estrogen dominance. This can lead to severe PMS, menstrual cramps, anxiety, fibroids, endometriosis, and infertility.

Studies from journals as varied as Human Stress, Psychosomatics, and Acta Psychiatry of Scandinavian have all shown that women with stressful lives are much more likely to experience PMS symptoms. In fact, a study from the Archives of Family Medicine found that women who suffered from PMS scored four times higher on a stress scale than other women.

Another study from the British Medical Journal found that excessive stress can increase your risk of breast cancer. This is a double whammy for women with estrogen dominance, as our excessive estrogen levels already put us in the danger zone.

If you have estrogen dominance, you need to be extra vigilant about keeping your stress levels under control. Exercise is a great way to maintain calm. But my favorite for one the spot stress reduction is deep breathing.

First, take a moment to acknowledge the stress. Then close your eyes and take a few deep, abdominal breaths, breathing in through the nose and out through the mouth. Focus on how the air goes in and out of your body. Do this five to 10 times and you can actually feel the stress moving out of your body.

For more information on estrogen dominance or other issues related to female hormones, visit Dr. Lark’s Web site. While there, you can also sign up for Dr. Lark’s FREE eLetter or monthly newsletter.

Another Reason to Take Fish Oil

Friday, July 9, 2010 by Susan Lark

According to a new study in the journal Cancer Epidemiology, Biomarkers & Prevention, taking fish oil can reduce your risk of developing breast cancer.

Researchers had about 35,000 women fill out questionnaires, which included questions about their past and present supplement use. About 8 percent of the respondents were taking or had taken fish oil at some point. Over the next six years, 880 women got breast cancer. Researchers found that the women who were taking fish oil when the study began had a reduced risk of one type of cancer--invasive ductal carcinoma, which is the most common form.

I recommend fish oil to treat and prevent a wide variety of health conditions and complaints. Just some of the reasons to take fish oil include natural appetite control; regulation of hormones, including estrogen dominance; creating wrinkle free skin; and alleviating perimenopause symptoms like hot flashes. I am so pleased that fish oil is starting to be recognized as a breast cancer preventive, too!

I recommend taking a minimum of 1,000 mg of fish oil per day.

For more information on menopause relief, effects of menopause, or menopause related problems, visit my Web site. While there, you can also sign up for my FREE eLetter or monthly newsletter.

Estrogen Dominance, PCOS, and Exercise

Friday, July 9, 2010 by Kimberly Day

I remember when I first learned I had polycystic ovarian syndrome (PCOS). I had all the symptoms (stubborn weight gain, embarrassing stray hairs on my chin, irregular and painful

periods, etc.). I was glad to at least have a name for what I experienced month after month, but now what?

It wasn’t until I worked with Dr. Lark that I was truly able to get my PCOS under control. The first step was to realize that PCOS is a common condition that affects many women with estrogen dominance. In addition to following a specific diet and taking targeted supplements, I also used the best prescription possible…a pair of running shoes.

Studies have shown that exercise not only helps women with estrogen dominance and PCOS gain better control over insulin and glucose, but also promotes hormonal balance. Plus, exercise helps reduce stress, which is an aggravating factor of PCOS.

If you have PCOS or estrogen dominance, your “fix” is a walk, run, jog, bike, or triathlon away. It’s the best (and easiest) prescription I know!

For more information on estrogen dominance or other issues related to female hormones, visit Dr. Lark’s Web site. While there, you can also sign up for Dr. Lark’s FREE eLetter or monthly newsletter.

Estrogen Dominance and Triathlons

Thursday, July 8, 2010 by Kimberly Day

I’ve recently started training for a triathlon. It’s an Olympic distance and will be the fourth or fifth time I’ve done one. Every time I begin to train for one of these events, I am struck by how great I feel about three weeks into it. My mood improves, I have more energy, I think more clearly, and my overall self-esteem is higher.

I used to think it was because it was simply due to the inevitable weight loss that occurs with exercising six days a week, but after working with Dr. Lark on Hormone Revolution, I came to realize that intense exercise fits perfectly with my particular hormone profile.

As a woman with estrogen dominance, I need to keep my hormones properly balanced with high-intensity activities such as running and triathlons. In other words, I am more “hare” than “tortoise.” (Okay, not when biking…but that another issue.)

As Dr. Lark has explained, women with estrogen dominance tend to be instinctively drawn to strenuous types of exercise that are more contractive, more acidifying, and more yangizing to counter our natural tendency towards alkalinity and expansiveness. These types of exercises are more likely to deplete both the oxygen content and the natural buffering agents contained within the muscles, as well as to generate lactic acid.

That’s why physical activities such as jogging, weight lifting, competing in triathlons, competitive cycling, and mountain climbing are best for us ladies with estrogen dominance. The key for these women is to generate more yang energy by heating up their bodies, sweating, and ridding themselves of excess yin (as edema, bloating, or excess weight).

So, next time I don’t feel like training or tell myself I have too much to do that day, I’ll stop and remember that this type of exercise comes “naturally,” and benefits my mind and soul, as well as my body.

For more information on estrogen dominance or other issues related to female hormones, visit Dr. Lark’s Web site. While there, you can also sign up for Dr. Lark’s FREE eLetter or monthly newsletter.

Natural Weightloss and Wine?

Tuesday, June 29, 2010 by Kimberly Day

According to the July 5, 2010 issue of Time magazine, French researchers have found that resveratrol fed to lemurs for a month helped the animals eat less, boost metabolism, and lose weight.

Resveratrol is a naturally occurring compound found in grapes and red wine. Dr. Lark has been turned on to resveratrol for years now, documenting its benefits for everything from heart protection to its anticarcinogenic properties.

Research studies have also shown that resveratrol may offer menopause support. The 1997 study from the Proceedings of the National Academy of Sciences of the United States of America found that resveratrol binds with estrogen receptors and produces estrogen-like effects within the body. One research study in particular has looked at resveratrol as a treatment for menopause, suggesting that it may be useful in easing menopause symptoms such as hot flashes, depression, and even osteoporosis.

Dr. Lark recommends taking 200 mg of resveratrol, standardized to at least 8 percent total resveratrols, mixed with flavonoids for better bioavailability.

How to Reduce the Appearance of Cellulite--Step 1

Monday, June 21, 2010 by Susan Lark

Cellulite is a misunderstood condition. Here are some common myths debunked:

Myth #1: Cellulite is due to obesity. No, it isn’t. It’s true that increased fat can accentuate cellulite’s appearance. But even slender, fit female athletes can have cellulite.

Myth #2: Cellulite is caused by advancing age. No, it isn’t. It occurs in up to 98 percent of women over 20.

Myth #3: Cellulite is abnormal fat tissue. No, it isn’t. It’s a connective tissue disorder that happens when strands of the connective tissue “fishnet,” which normally hold subcutaneous fat smoothly in place, break. Fat then bulges through the breaks and creates that lumpy look.

Myth #4: Cellulite is inherited. Only in the sense that being female is inherited. There are several contributing factors, including insulin resistance, lack of exercise, and the hormonal peaks and valleys associated with menstruation and pregnancy.

Knowing this, I am going to give you five steps you need to know to be cellulite free. These steps can be used in addition to the other tips Kimberly and I have given you on this blog, including dry brush massaging and using my latte lather.

Step 1 to Cellulite Free Skin: Hormone Balance

I briefly touched on the connection between cellulite and estrogen levels here. To reduce the appearance of cellulite, some of the best hormone-balancing supplements you can use include black cohosh, genistein, and hops.

Best Natural Weight Loss Plan

Saturday, June 19, 2010 by Kimberly Day

To get great natural weightloss results that last, eat close to the earth.

To truly lose weight and keep it off, you don’t need to look to the latest fad diet. In fact, you shouldn’t look forward at all. Instead, look to our past for the most effective natural weight loss plan.

You see, your body is designed to eat the way our ancestors ate—close to the earth, consuming lots of whole fresh foods. This includes:

fruits and vegetables;
whole grains;
legumes;
raw seeds and nuts;
cold-water fish such as salmon and tuna;
free-range poultry; and
plenty of water.

Fruits

Consume fresh, in-season fruits whenever possible. Try to eat locally grown fruits in season, as they’ll be fresher and riper, and be sure to wash all fresh fruits before eating them. Eat the fruits whole so you retain the nutrients in the skin. That means no fruit juices…too much sugar.

Vegetables

Try to eat a combination of raw and steamed vegetables. They’re fresh and contain the highest levels of vitamins. Wash your vegetables well, and leave the skin intact because it is loaded with nutrients.

Legumes

Think beans and peas. Legumes are excellent sources of low-fat protein, particularly when combined with whole grains. They’re also great sources of fiber, and their complex carbohydrates are broken down slowly in the body.

Whole Grains

Whole grains contain fiber, protein, carbohydrates, fats, vitamins such as B complex and E, and numerous minerals, including calcium, magnesium, potassium, iron, copper, and manganese. They are also excellent sources of lignans, plant chemicals that act like mild estrogens in women, helping balance your estrogen levels, thus contributing to weight loss. Stick to brown rice, oatmeal, and quinoa.

Fish/Poultry

Both fish and poultry are excellent sources of high-quality protein. Many types of fish are also good sources of omega-3 fatty acids, essential for controlling numerous reproductive and inflammatory processes. Because of this, fish such as salmon, tuna, and halibut can be eaten two to three times a week as entrées.

Water

Water is not only a natural weightloss secret, but is also the best natural skin care secret around. Water facilitates toxin elimination, helps you maintain healthy glowing skin, and acts as an appetite suppressant. For optimal hydration, you need at least 8 to 10 glasses of water a day,apart from any other liquids you’re drinking.

Undoing Estrogen Dominance--Step 5

Thursday, June 10, 2010 by Susan Lark

If you have estrogen dominance, it helps to support the function of your liver. Why? Because your liver helps to metabolize and eliminate estrogen from your body. If the elimination process becomes sluggish, estrogen accumulates in your body and your estrogen levels increase.

Two of the best liver-supporting supplements that can help boost estrogen metabolism and tame estrogen dominance are:
1. DIM, which is found in certain vegetables and also in supplement form; and
2. Glucaric acid, which is naturally present in cruciferous vegetables, apples, citrus fruits, and bean sprouts, and is available in supplements such as calcium D-glucarate. It has been shown to boost liver metabolism and elimination of estrogen by inhibiting an estrogen-protecting enzyme called beta-glucorunidase. D-limonene boosts the estrogen-metabolizing benefits. I recommend 500 to 1,000 mg of calcium D-glucarate daily with food, plus 1,000 mg of d-limonene daily.

Undoing Estrogen Dominance--Step 4

Tuesday, June 8, 2010 by Susan Lark

If you have estrogen dominance, then watching your diet is especially important. I recommend eating a Mediterranean-like diet. Eliminate red meats and refined sugar from your diet, since they boost estrogen in your body. And be sure to eat vegetables and fruits that are rich in estrogen-mimicking "phytonutrients," which occupy estrogen-receptor sites so extra estrogen is eliminated from the body. Some of the best foods to eat include flaxseed, a wide variety of vegetables, and occasional free-range poultry or wild-caught fish.