Female Hormones

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.

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!

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

To soy or not to soy…that is the question I am asked at least once a week. Unfortunately, there’s not a clear answer, even in the research. Part of the problem is lies in the underwriters of many studies. For example, many of the pro-soy studies are funded, in part, by John Deere and other companies that have a vested interest in soy production. On the flip side, some of the anti-soy studies are funded, in part, by the dairy lobby, which has an interest in less soy, more dairy. This makes the already murky waters a bit murkier.

For me, I tend to lean toward less soy less often. Here’s why.

For women with estrogen dominance or those suffering from perimenopause symptoms where estrogen levels are already a bit high, adding more estrogen (albeit phytoestrogen) to the mix doesn’t seem to make rational sense. Now, I’ve heard that the soy blocks the estrogen receptors and blocks you more potent estrogens from locking in and all that; but the reality is, you are adding an additional estrogen to a system that’s already overtaxed. That cannot be good.

For women looking for relief from their menopause symptoms, soy can be a Godsend for the exact same reason it’s questionable for estrogen dominant women. Meaning, you are providing additional estrogen where estrogen levels are low. Sounds good, right? Well, maybe, maybe not.

A study from the May 2002 issue of Cancer Research looked at the interactions between dietary genistein and tamoxifen (an estrogen antagonist used in the treatment of estrogen-dependent breast cancer). Researchers implanted estrogen-dependent breast cancer cells in mice who had had their ovaries and thymus removed. They found that genistein negated or overwhelmed the inhibitory effect of tamoxifen. Based on these findings, they urged postmenopausal women to exercise caution when consuming dietary genistein while taking tamoxifen.

Other studies that shown a correlation between dietary intake of isoflavones and thyroid disease for several species of animals. Additionally, some studies have found that animals fed soy isoflavones developed enlarged organs, particularly the pancreas and thyroid, as well as increased deposition of fat in the liver.

Additionally, Dr. Lark has written in the past that women who have inflammatory bowel disease, autoimmune thyroiditis, and/or a known allergy or sensitivity to soy should avoid soy. Finally, soy is one of the two most genetically modified (GMO) foods in the United States. That for me is a huge red flag.

My Suggestion

Given all the controversy, the GMO issue, the interaction with tamoxifen, and the possible thyroid concern, I personally err on the side of caution with soy. I limit myself to true soy foods only, meaning edamame (the beans themselves), tofu, and tempeh and always, always organic (eliminates the GMO concern). I also limit my soy consumption to no more than three times a week.

One of the best supplements to help with this is DIM. DIM (or the long fancy version diindolylmethane) is a plant compound found in Brassica vegetables such as broccoli, cauliflower, bok choy, cabbage, and Brussels sprouts. Researchers have found that this interesting little nutrient is quite beneficial in promoting healthy estrogen metabolism.

During estrogen metabolism, the most potent form of estrogen (estradiol) is converted into estrone. Estrone then becomes either 2-hydroxyestrone (a “good” estrone metabolite) or 16-alpha-hydroxyestrone (a “bad” estrogen metabolite).

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.

A 2000 study from Epidemiology proves this point. 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.

This is good news for those of us with estrogen dominance and elevated estrogen levels. To ensure you are getting enough DIM, you can increase your consumption of Brassica vegetables and/or take 30 mg of supplemental DIM per day, with meals.

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.

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.