Hormone Replacement Therapy

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.

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.

Tune in to Natural Appetite Control

Thursday, June 10, 2010 by Kimberly Day

We all know the important role that insulin plays in overall health, and in natural weightloss specifically. But now we are learning that a different hormone—leptin—may play an even greater role in health and weight loss than insulin.

Studies have shown that leptin regulates your brain’s hypothalamic activity, which in turn regulates much of your “autonomic” functions—those functions that regulate body temperature, heart rate, hunger, the stress response, fat burning or storage, and blood sugar levels. Another very recent study also reveals leptin’s importance in directly regulating how much sugar your liver manufactures.

In other words, leptin is directly related to conditions such as heart disease, obesity, diabetes, osteoporosis, autoimmune diseases, reproductive disorders, etc. It does this by telling other hormones, such as insulin and female hormones, whether or not to turn on maintenance and repair mechanisms, as well as by helping to control areas of your brain that regulate thyroid levels and the sympathetic nervous system.

Are You Tuned In to Leptin?

Dr. Ron Rosedale believes people become leptin-resistant by the same general mechanism that causes people to become insulin-resistant—overexposure to high levels of the hormone.

It’s like the frog in the boiling water. If you toss a frog into boiling water, it will jump right out. But if you place the frog in warm water and gradually increase the heat, he will soon be sitting quite happily (and quite dangerously) in boiling water.

So it is with leptin. As sugar gets metabolized in fat cells, fat releases surges in leptin. Over time, those surges become so frequent and expected, that the leptin is not released…in other words, you become leptin-resistance, since the “danger signal” no longer getting through.

Once you tune back in to leptin, you “jump out of the water” so to speak. In other words, high leptin levels can now scream to your brain that you have too much fat and that you better start burning some off. Your brain can now start burning off the fat you’ve been storing, and using it for energy. Best of all, your will suppress your hunger signals and regain appetite control.

Undoing Estrogen Dominance--Step 3

Wednesday, June 2, 2010 by Susan Lark

The media have been reporting more and more about the potential dangers of plastics. Years ago, who would have thought that drinking out of a plastic water bottle could affect your female hormones so much? But today, we know that it is critical to decrease your exposure to such pollutants, which can really affect your estrogen levels.

If you have estrogen dominance, do what you can to avoid "xenoestrogens," which are powerfully estrogenic chemical compounds found in plastics, pesticides, detergents, and cosmetics. In particular, avoid beauty products that contain the preservative called "parabens," which are potent xenoestrogens. There are many paraben-free natural beauty care products available at Whole Foods and other health food stores, and also on my Web site. In addition, avoid using and storing your food in plastic containers.

Undoing Estrogen Dominance--Step 2

Monday, May 31, 2010 by Susan Lark

If you suffer from estrogen dominance, losing weight is extremely important, as Kimberly has discussed.

Why is weight loss so important in balancing your estrogen levels? Your ovaries are your most prolific source of female hormones--both estrogen and progesterone. However, body fat is a significant secondary source of estrogen alone, so if you are even just a little overweight, your extra body fat can make you estrogen dominant. Losing that excess body fat is vital to rebalancing your female hormones.

Aim to exercise for an hour most days of the week. Some good exercises to try include walking, dancing, hiking, cycling, yoga, and Pilates, to name a few!

Estrogen Levels and Osteoporosis

Thursday, May 13, 2010 by Susan Lark

Along with it being National Women's Health Week, it also happens to be National Osteoporosis Awareness and Prevention Month.

Osteoporosis commonly occurs when estrogen levels start fluctuating as a result of menopause. When it comes to preventing and treating osteoporosis, conventional physicians typically focus on what I call the "big four": calcium, vitamin D, conventional hormone replacement therapy (despite its many risks and side effects), and prescription drugs such as Fosamax, Actonel, and Evista. While I agree that calcium and vitamin D are important, I prefer a much more natural overall approach to maintaining bone health.

First, if you choose to balance your estrogen levels using hormone therapy, I highly recommend choosing bioidentical hormones replacement therapy. Second, I don't recommend the use of prescription drugs like Fosamax because of the risk of gastrointestinal side effects and chemical burning of the esophagus (which is why the package inserts instruct patients to sit upright and refrain from eating for half an hour after taking the drug). Another scary side effect is osteonecrosis--infection and death of bone tissue in the jaw.

Instead, to keep your bones strong, I recommend exercising most days of the week (be sure to include strength training); drinking at least eight glasses of water daily; following an alkaline diet to reduce overacidity in your body (which can affect your bones); and taking the following bone-building supplements:

Calcium: Post-menopausal women need around 1,200–1,500 mg per day. Women with bone loss need around 1,500–2,000 mg per day. I recommend calcium carbonate, which is alkaline. Your body can absorb only about 500 mg of calcium at a time, so take it in divided doses.
Magnesium oxide: 500–750 mg per day
Zinc: 15–25 mg per day
Silica: 20–50 mg per day
Boron: 3–6 mg per day
Vitamin K: 40 mcg per day
Vitamin D: 400–800 IU per day
Mineral-buffered Vitamin C: 1,000–3,000 mg (in divided doses) per day

My Wheat-Free Challenge

Tuesday, May 11, 2010 by Kimberly Day

It never ceases to amaze me how much wheat affects your health. Whether you are talking about something as serious as celiac disease or slighter conditions like bloating and gas, digestive upset, imbalance in female hormones, or even migraines, wheat and gluten are often at the root cause of many health disturbances.

In honor of National Celiac Disease Awareness Month, I am challenging you to go without wheat and gluten for the rest of May. Why you ask? Good question!

It is common knowledge that wheat is one of the two most common food allergens, but recent research is finding that wheat intolerance is not only on the rise, it is becoming more serious. According to a study from the Archives of Internal Medicine, more than 1.5 million Americans have celiac disease, a digestive condition that is triggered by gluten—a protein found in wheat, rye, and barley.

Contrary to previous belief, you don’t have to have a family history of the disease to be at risk. While the disease was more prevalent in those who had a relative with the disease (one in 22 people), they also found that one out of 133 people with no hereditary claim to the disease was also affected. 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.

While celiac disease can represent the extreme end of a gluten disorder, even those women with a mild to moderate case of wheat or gluten intolerance can be putting their health at risk. Consider this:

Wheat Contributes to False Fat. When you think of inflammation, you most likely think of swelling around a knee or bruise. The fact is, no matter where an injury occurs, the physical manifestations are the same—pain, stiffness, and swelling. When injury occurs in the intestinal tract, the abdomen and midriff can swell, which in turn can cause puffiness of the upper body, face, and extremities. This is what Dr. Lark refers to as “false fat.”
Wheat Injures Your Liver. When liver function is impaired and cannot fully detoxify certain compounds of your diet, toxic byproducts will accumulate in your body. When the liver stores too much glucose, it must work harder to produce bile and essential digestive enzymes. Over time, this maltreatment takes its toll on the liver, resulting in damage to the liver cells, which in turns manifests as inflammation.
Wheat Worsens Chronic Fatigue. Women with chronic fatigue have difficulty digesting wheat, which is highly allergenic and difficult for the body to process. Because allergens stress your adrenals, you end up increasing your susceptibility to stress of all types, which can lead to fatigue and low energy.
Wheat Worsens Mood Disorders. Mood-related menopause symptoms are worsened by wheat, especially in nutritionally sensitive women. Menopausal women seem to be more 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.
Wheat and Migraines. 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 affects migraineurs. This means that removing wheat from your diet may possibly be the single most important steps you can take to eradicate migraines once and for all.

Recognizing National Women’s Health Week

Monday, May 10, 2010 by Susan Lark

Between taking care of their kids and families, working, and handling various errands, women usually have to-do lists a mile long.

When you look at your to-do list, how many of those things involve doing something for yourself? For instance, when was the last time you had your hair cut, or your nails done, or--even more importantly--a physical exam? If you can't remember the last time you saw your doctor, it's time to add "yearly physical," complete with all the appropriate screenings and tests, to the very top of your to-do list. Since this is National Women's Health Week, now is as good a time as any to put yourself--and your health--first.

What tests and screenings you have done depend on your age and overall health. But, in general, you want to ask your doctor about:

A blood pressure check
A blood cholesterol screening
A gynecological exam that includes a pap smear, pelvic and breast exam, and bone density testing
Breast cancer screening using thermography, which I strongly prefer over mammography
Thyroid hormone testing
Diabetes testing
A skin exam to look for signs of skin cancer

You can also ask about colon cancer screening if you're over 50 or if you have significant family history. And if you're in premenopause or are experiencing signs of menopause, you can talk to your doctor about specific tests that check your female hormones, particularly your progesterone and estrogen levels.

Here's to your continued good health!

Estrogen Dominance and Supplementation

Saturday, May 8, 2010 by Kimberly Day

While I have changed my diet and added near-daily exercise to my estrogen dominance treatment plan, certain supplements have really helped to tip the scales (pun intended!) in my favor.

While Dr. Lark suggests a range of great supplements to offset elevated estrogen levels, three in particular have been life savers for me:

Maca: This Peruvian herb helps regulate and normalize female hormones. I take about 4 grams, but you may need to take as little as 2 grams or as much as 10 grams, depending on your particular hormone profile.
Flaxseed: Flaxseed contains high levels of beneficial omega-3 fatty acids, which are necessary to support healthy ovulation. I use 4–6 tablespoons of ground flaxseed every day, either in my morning shake or in my coconut yogurt.
B vitamins: Vitamin B complex supports your liver’s ability to metabolize estrogen levels. I take at least 50 mg of vitamin B complex every day.

Create Cellulite Free Legs by Balancing Your Hormones

Friday, May 7, 2010 by Susan Lark

Did you know that unbalanced estrogen levels can lead to cellulite? Estrogen stimulates the activation of an enzyme called matrix metalloproteinase (MMP). MMP causes collagen to degenerate and weaken, which then causes fatty tissue to break through the connective tissue "mesh" that keeps fat in place. Plus, excess estrogen levels stimulate the replication of even more fat cells in cellulite-prone areas, and interfere with normal metabolic breakdown of fat.

To reduce cellulite, use any of the hormone-balancing solutions I discuss throughout my blog. You can also try dry brushing and my "latte lather," both of which reduce the appearance of cellulite from the outside.

Estrogen Dominance and PCOS

Friday, May 7, 2010 by Kimberly Day

As I’ve written several times in this blog, I have polycystic ovarian syndrome, or PCOS. This condition is exactly as it sounds: I have multiple cysts on my ovaries. In past newsletter issues, Dr. Lark has explained that most ovarian cysts are a result of a follicle malfunction within the ovaries.

You see, during normal ovulation, a follicle grows to a certain size and then ruptures, releasing the egg. In the case of an ovarian cyst, the follicle continues to grow, rather than releasing the egg and dissolving, as it’s supposed to. The result is the cyst either inside or outside of the ovary.

Because the follicle continues to grow rather than releasing the egg, ovulation (the release of the egg), never occurs. As a result is a lack of progesterone (which is produced during ovulation) to offset the estrogen. As a result, you have increased estrogen levels, or estrogen dominance.

Once I understood how my ovaries became polycystic, Dr. Lark explained why they many have become that way and what I could do to overcome it.

She told me that excess weight is one of the main reasons many women’s female hormones are out of balance—causing greater incidence of ovarian cysts. Body fat is a well-known producer of estrogen, so a woman with excess body fat is already hormonally skewed towards excess estrogen levels. This sets a woman up for estrogen/progesterone imbalance—and ovarian cysts.

Fortunately, a largely vegetarian diet that’s high in fiber and low in fat can get you on the road to a healthier body. Along with a wide variety of organic fruits and vegetables, Dr. Lark suggested that I eat at least one four-ounce serving of cold-water fish each week for protein and essential fatty acids. She also advised me to avoid red and processed meats—such as beef, bacon, hot dogs, and cold cuts—which can create metabolic upset, making it harder to lose weight.

Next, she said I should increase my intake of monounsaturated and polyunsaturated fats, including cold-pressed olive oil, flax oil, raw seeds and nuts, and fish oil. She also had me add more whole grains to my diet, especially brown rice and quinoa, which have abundant levels of vitamins B and E to help regulate hormone balance.

Lastly, exercise became key. Dr. Lark told me to exercise at least 30 minutes a day, 5–7 days a week. Exercise raises your whole-body metabolism, melts off fat, and improves circulation for a more normal hormonal profile.

After following her dietary and exercise suggestions, not only did my estrogen levels come into balance, but I began to ovulate regularly. As a result, I gained control over my estrogen dominance and my PCOS.

Estrogen Levels and the Pill

Thursday, May 6, 2010 by Kimberly Day

I was stunned to see the May 3rd issue of Time magazine. Their cover story was the 50th anniversary of the birth control pill. The subtitle read “So small, so powerful, and so misunderstood.” The misunderstood really grabbed my attention, as I expected to read a great discussion on the medical implications of taking “the pill.”

Instead, the article covered the social and feminist changes the pill brought about. As fascinating as this perspective was, I was shocked that they barely touched on the medical issues surrounding this form of birth control. In fact, the only real reference to the medical side of the pill was to a March 2010 study from the British Medical Journal, which found that “women on the Pill live longer and are less likely to die prematurely of all causes, including cancer and heart disease.” It goes on to read “yet many women still question whether the health risks outweigh the benefits.” However, the article never discusses those risks.

I found this particularly surprising, given that one of the March 2010 issues of the same publication discussed the study in detail, which explained that the study was on women who at taken the Pill “at some point in their lives.” Interestingly, the March Time article goes on to read “Women who take birth control pills do need to consider potential risks, including an increased risk for blood clots, and should discuss their medical histories with their doctors prior to taking the pill.”

Additionally, the author included advice from gynecologist and obstetrician Dr. Katharine O'Connell White, who told the magazine in an earlier article that “women who have high blood pressure, migraines with aura, are smokers over age 35 and women with a personal or family history of blood clots should not take the pill.” Where was all this discussion in the May article that was supposed to be discussion the “misunderstanding” of the Pill?

Clearly, the author of the May 3rd article was a proponent of the Pill and wanted to discuss the social impact it has had. I get that. However, I find it irresponsible to refer to the March study and not discuss the risks of taking the Pill.

What the author failed to discuss is the increased risk of breast, cervical, and uterine cancers from the Pill. Or the danger of developing blood clots or increasing your risk of heart attack. I personally cannot take the Pill because of a blood clotting disorder I have, and the increased estrogen levels the Pill provides worsens the condition. Plus, as Dr. Lark has written, the Pill can actually impair reproductive health—particularly in younger women with a poorly established menstrual cycle who use it as a PMS treatment.

Additionally, there is currently not a bioidentical birth control pill, which means that all oral contraception is comprised of synthetic hormones rather than your own natural female hormones. And, as we now know from traditional hormone replacement therapy, synthetic hormones are bad medicine for women.

So, while I appreciate the “freedom” and control the Pill has given to women, for me, the real freedom and control will come when we cease to use women as guinea pigs and start offering safe, natural solutions that women can trust.

Depression: Another Menopause Symptom

Friday, April 30, 2010 by Susan Lark

According to a nine-year study of 221 middle-aged women by researchers from the University of Pittsburgh Medical Center, women in perimenopause are more than twice as likely to develop depression compared to reproductive-age women. Also, women in postmenopause are more than three and a half times as likely.

It's well known that depression tends to happen in women more than men...but are female hormones to blame? The fact that depression is more common in postmenopausal versus perimenopausal women has confused researchers because, with every year into postmenopause, a woman’s estrogen levels become more stable, not less. Some researchers believe that maybe it's estrogen deficiency, rather than hormone fluctuation, that causes depression among postmenopausal women.

Clearly, more studies need to be conducted to really determine what role female hormones play in depression. But if you find that you are experiencing depression as an effect of menopause, try therapies such as T’ai chi, qigong, and meditation to help lift your spirits. Exercise is also an excellent way to improve your mood. And if you feel the need for extra help, I recommend talking to a professional counselor and/or trying a natural mood-lifting supplement like SAMe.

Overcome Estrogen Dominance

Monday, April 19, 2010 by Kimberly Day

When it comes to overcoming estrogen dominance, there are several ways you can come at the problem, one of which is to curb estrogen production by using certain plant substances that bind to the estrogen receptor sites and block the enzymes that convert testosterone into estrogen. Two of the key plant foods in this process are flaxseed and bioflavonoids (mainly from citrus fruit sources).

Flaxseed is unusual since it contains a double source of plant-based estrogen. Both the oil and the flax lignan (a substance contained within the cellulose-like material that provides structure to plants) contained within the seed have been researched for their estrogenic effect. Once plant lignans are eaten, intestinal bacteria convert them to weakly estrogenic substances that are absorbed into the body. Plus, the lignans also inhibit the production of estrogen.

To get the full benefit of flaxseed, I put 1–2 tablespoons of cold-pressed flaxseed oil in my smoothies in the morning and sprinkle a couple of tablespoons of ground flaxseed over oatmeal or coconut yogurt.

Similarly, bioflavonoids are often used to balance female hormone levels. These mildly estrogenic antioxidants, found in the pulp and rind of citrus fruit, are also antiestrogenic. Though bioflavonoids have weak, estrogen-like properties, they have also been shown to interfere with the production of estrogen by competing with estrogen precursors for binding sites on an enzyme called estrogen synthetase. In essence, this blocks the male hormones from being converted into estrogen in the ovaries as well as fatty tissues.

In this way, bioflavonoids work to normalize estrogen balance, bringing excessively high estrogen levels down to more normal levels. In a related mechanism, bioflavonoids also bind to estrogen receptor sites in the uterus and breasts, blocking your body’s own high-octane estrogen from doing damage.

Per Dr. Lark, I take 1,000–2,000 mg of citrus bioflavonoids a day.

Undo Estrogen Dominance with Maca

Saturday, April 17, 2010 by Kimberly Day

Along with flaxseed, the other nutrient I swear by to help me balance my female hormone levels and keep my estrogen dominance under control is maca. Maca is a malty, butterscotch-flavored root contains a number of minerals, vitamins, fatty acids, plant sterols, amino acids, and alkaloids, among other phytonutrients.

When researchers started to study maca, they couldn’t get over its myriad of health benefits, including relieving menopausal symptoms; stimulating and regulating the endocrine system (adrenals, thyroid, ovaries, and testes); increasing energy, stamina, and endurance; regulating and normalizing menstrual cycles; and balancing female hormones.

It’s this latter benefit that I’m the most interested in. Maca works to stimulate hormone production. It also operates as an adaptogenic herb to help regulate hormones produced by the endocrine glands. It does this by stimulating your ovaries and adrenals to produce the female hormones you need, in the levels you need them.

This was shown in a study published in the Journal of Veterinary Medical Science. Researchers tested the effects of maca on mouse sex hormones. They found that while progesterone and testosterone levels increased significantly in the 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 in the mice. This is exciting news for any woman suffering from estrogen dominance.

I take 2,000 mg of maca twice a day. That’s a total of 4 grams (4,000 mg) per day. A note of caution: If you have a hormone-related cancer, liver disease, if you are pregnant or nursing, or if you are currently taking conventional HRT, check with your doctor before using maca. It’s not that maca is necessarily dangerous for the conditions, it’s just that no formal studies have been conducted, and it’s always better to be safe than sorry.