I thought I had seen it all until I opened one of my monthly health magazines and there it was…an ad touting the “safety” of high fructose corn syrup (HFCS). In a health magazine! Then, about three weeks later, I started seeing ads on TV also claiming that HFCS as “as safe as sugar.”

Are you kidding me? I’ve seen lobbies do and say some pretty remarkable things, but this takes the proverbial, HFCS-laden cake. And, to top it off, the Corn Refiners Association has launched a Web site called www.hfcsfacts.com. (Facts is their word, not mine.) Considering the fact that HFCS constitutes about 55 percent of the sweetener market, the Corn Refiners have a financial interest in keeping their product on the market. Even if doing so is dangerous to your health.

On their site, they claim that HFCS is nutritionally the same as honey. To say this is false is a gross understatement. Honey has many immune-boosting properties. HFCS, on the other hand, depresses immune response. The same site also claims that HFCS is equal in sweetness to table sugar. Also not true. HFCS is ranges from 120–160 on the relative sweetness scale. Table sugar (sucrose) measures in at 100. Even the name itself—HIGH fructose corn syrup tips you off that it will be sweeter than even fructose (which measures in at 140), let alone table sugar.

But this is just the beginning. Studies have shown that HFCS isn’t even metabolized like regular, naturally occurring sugars. HFCS is metabolized in the liver. From there, it is converted into triglycerides, those nasty fats that circulate through the blood. And elevated triglycerides are connected to a whole host of diseases, including heart disease and decreasing “good” HDL cholesterol.

Plus, chronic consumption of HFCS (and other sugars, including table sugar and fructose) kicks off a chain of hormonal imbalances, leading to weight gain and increased risk for diabetes. There is also research to indicate that HFCS may be a root cause of metabolic syndrome, leading a group of Canadian researchers to issue an “urgent need” for more stringent efforts to curb the addition of HCFS to foods and beverages.

On the hormone side, HFCS (and all refined sugars) plays absolute havoc with your system. With chronic use, it can overtax your adrenals, thereby either shutting down hormone production or causing your hormones to go haywire. Plus, a whole host of menopause symptoms, including hot flashes and night sweats, are worsened by excess sugar.

Even premenopause, early menopause, and perimenopause symptoms are severely affected by HFCS and other refined sugar. It worsens these estrogen-dominance conditions and their resultant issues like fibroids, endometriosis, and ovarian cysts. It also worsens PCOS and has been shown to be linked to fertility issues.

The long and short of it is this: Ignore the lobbyists' spin. Avoid HFCS like the plague. This means reading labels on all pre-packaged foods. One safe bet is choosing organic package foods (including ketchup!), as I have never seen HFCS in an organic product.

If you are craving something sweet to drink, try one of Sweet Leaf’s flavored liquid stevias. They have delicious flavors like root beer, orange, apricot, and vanilla cream. I just add a dropperful to a glass of natural mineral water and presto, natural soda! Best of all, I know that I am keeping my taste buds happy while keeping my body healthy.

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

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

Estrogen deficient–fast processors have more acidic body compositions and can’t handle the acidic foods that estrogen deficient–slow processors thrive on. A 53-year-old patient of mine, Lorraine, is a perfect example of this hormone type.

Lorraine, who had recently entered menopause, came to me complaining of pain, stiffness, and immobility. She also told me that she was feeling more nervous and agitated than ever. On top of that, her skin and hair had become very dry, and she was experiencing unbearable menopause hot flashes, night sweats, insomnia, and vaginal dryness. With all of these severe symptoms, it was clear to me that Lorraine was a typical estrogen deficient–fast processor.

I suggested that she completely eliminate all acidic foods, such as red meat, citrus fruits, and hot spices, and instead follow a vegetarian diet that had greater emphasis on cooked grains, beans, salads, and vegetables. I also recommended that she trade in the hot spices she loved so much for cooler spices like lemon balm, cilantro, basil, marjoram, and chamomile. Almost immediately, Lorraine noticed an improvement in her pain and immobility. A few months later, her menopause symptoms had calmed significantly, and she started to feel much more comfortable in general.

If you are an estrogen deficient–fast processor, you, like Lorraine, need to avoid all acidic and spicy foods and eat a mostly vegetarian, nutrient- and mineral-rich alkaline diet that will help restore you to a naturally healthy state of alkalinity. This includes:

• Most vegetables
• Gluten-free whole grains
• Legumes (beans and peas)
• Small amounts of raw seeds and nuts
• Organic eggs
• Wild fish such as salmon, mackerel, trout, and tuna
• Sea vegetables such as kelp
• Fruits like bananas, melons, and papayas
• Free-range poultry in moderation

Eating a diet rich in these types of foods will help will increase your energy, stamina, and resistance to disease. Plus, you’ll notice a dramatic decrease in troubling menopause symptoms like menopause hot flashes, night sweats, and vaginal dryness.

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

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

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

This exercise helps to relieve menopause hot flashes and ease emotional tension. It also improves concentration and relieves headaches. (Click here to read more about acupressure http://blog.drlark.com/blog/dr-lark/0/0/acupressure-relieves-a-variety-of-menopause-symptoms.)

1. Sit upright in a straight-backed chair.

2. With the second and third fingers of your right hand, press the point directly between your eyebrows, where the bridge of your nose meets your forehead.

3. With the second and third fingers of your left hand, press the point directly at the top of your head. (There should be a slight indentation.)

4. Hold these two points for one to three minutes.

I follow an exercise program for estrogen deficient–fast processors (click here to see my previous blog entry that describes what this is http://blog.drlark.com/blog/dr-lark/0/0/exercise-for-estrogen-deficient-slow-processors). Even though my hormones are healthy and well-balanced, I fall more into this category than any other because I am a petite and slender woman, and I have a fast-paced day-to-day life. To help maintain my hormonal balance, I slow down by following an exercise program that calms me.

Estrogen deficient–fast processors don’t want to heat up their bodies and sweat. It is more important to engage in slower, more expansive and relaxing aerobic activities that are moderately strenuous and can be done in a relaxed and leisurely way. For this reason, the best activities for women in this category include golf, gardening, swimming, and moderately-paced walking and bicycling. You can also try ballroom dancing—in particular, slower dances like the waltz.

In terms of stretching, the best types for this hormonal category include tai chi and hatha yoga, which are slower and more meditative. With these slower-paced exercises, you will tend to breathe more deeply and slowly. Moderate aerobic exercise relaxes, dilates, and expands the network of blood vessels in your body, and enables your heart to work more efficiently. Better circulation and oxygenation, in turn, improve the health of all of your organs, including your ovaries and uterus.

Personally, I am an avid walker. I walk almost every day at a moderate pace, breathing slowly and deeply to maximize the alkalinizing benefits. Walking keeps me limber and has helped me to maintain almost the same weight as when I was in medical school! And another benefit to this and all exercise is the reduction of menopause symptoms like menopause hot flashes and night sweats!

If you are an estrogen deficient–slow processor (see my previous blog entry to determine if you are http://blog.drlark.com/blog/dr-lark/0/0/strong-nails-and-smooth-skin), I recommend keeping your hormones balanced with high-intensity activities such as power walking, cycling, running, triathlons, racquetball, tennis, and fast-paced styles of ballroom dance like the tango, foxtrot, and swing. Women with these hormone profiles tend to be instinctively drawn to strenuous types of exercise that are more contracting and acidifying to counter their natural tendency toward alkalinity. I’ve seen women with these hormonal profiles maintain this level of intense physical activity well into their later years. In fact, it is not unusual to see slow processors participating in triathlons and bodybuilding well into their 70s and beyond!

Stretching and flexibility exercises are also important parts of your workout routine. Stretching keeps you limber and helps your muscles and tendons function well into your older years. The best stretching exercise is Pilates, as it tends to include more intense and faster-paced movements. In addition, yoga is beneficial for these women—particularly the high-energy Bikram (hot), ashtanga, and power yoga.

Another benefit of these exercises? They help reduce menopause symptoms like menopause hot flashes and night sweats!

One of my patients had a hysterectomy in her late 30s for endometriosis, and her doctor at the time put her on low-dose hormone replacement therapy. She was on hormone replacement therapy for seven years, but found that when she hit her early 50s, her body began to change. Her nails began to crack and split and her skin became incredibly dry. Lotions and other solutions didn’t work.

She came to me to see what we could do about this problem. I looked at her diet and made some changes that would support estrogen production in her body. First and foremost, she cut out caffeine and alcohol. I started her on wheat germ oil and flaxseed (a great omega-3–based food) to moisturize her skin from within. She also started eating wild salmon, butterfish, and other fish high in omega-3s. In addition, I recommended that she up her B-vitamin and silica intake.

Within months, her nails went from being really soft to strong and firm. Her skin also became much more moist and supple. We also noticed a slight increase in her estrogen levels, which helped to ease her other menopause symptoms, such as hot flashes and night sweats.

During menopause, I’ve found that things aren’t as simple as just too much or too little of any given hormone. Instead, my patients tended to experience a total shift in their entire physical and chemical makeup that manifested as one of two patterns. Their body and brain chemistry tended toward becoming either too fast or too slow. For this reason, I call the first pattern estrogen deficiency–fast processor. The second is its mirror image: estrogen deficiency–slow processor.

An estrogen deficiency–fast processor woman is in menopause with too little estrogen. Characteristics include:
• Anxiety
• Thin, dry skin and tissues
• Menopause hot flashes
• Night sweats
• Insomnia
• Vaginal dryness
• Sore joints
• Increased risk for heart disease and osteoporosis

An estrogen deficiency–slow processor woman is also in menopause, but she has the opposite body type and temperament. Characteristics include:
• Plumper/difficult time losing weight
• Fluid retention
• Stronger bones and connective tissue
• Thicker skin and hair
• Placid temperament

In future entries, I’ll tell you how to balance your hormones, depending on which of these categories you fall into.

I had a patient named Mary Ellen, who was 57 years old when she came to me to get help with her insomnia (the menopause symptom that was causing her the most distress). She was always somewhat of a light sleeper—she’d have her good nights of deep restful sleep, but when she was under stress, she had more disturbed sleep. And as she got older, she began noticing a shift in her sleep cycle.

During the day, Mary Ellen was groggy and sleepy, which made it hard for her to function at work, and her quality of work was affected. But as the night came, she became more agitated and couldn’t settle down. Over-the-counter products didn’t work, and she didn’t want to get hooked on prescription medications.

I worked with Mary Ellen on some key sleep-inducing exercises. Specifically, a couple of hours before bed, she did some quieting exercises, meditation, peaceful visualization, and prayer, which was compatible with her belief system. In addition, I also recommended that she take low-dose melatonin (300 mcg–1 mg) and 5-HTP (50–100 mg) each evening before bed. She was happy to report a few weeks later that she really achieved great success from this program.

If you’re having similar sleep issues because of night sweats or other menopause symptoms, I urge you to try these two supplements!

If you have found that natural hormone replacement therapy isn’t strong enough to relieve your menopause symptoms, an herb called maca is a perfect option. By some estimates I’ve read about in research studies, approximately 80 percent of menopausal women find menopause relief with maca. 

Maca is most commonly used in traditional medicine to increase libido, promote fertility, and balance hormone levels. An added bonus is that it increases vaginal lubrication, which obviously can improve sexual activity and satisfaction. Because it increases energy, it helps create more vigor for sexual activity, which is why Peruvians have used it for centuries to increase sexual desire.

Dosages are unique to each woman, so you will need to determine the dosage that works for you. You can take it indefinitely—there have been no acute toxic effects, even at very high doses. If you are sensitive to herbs, start with the low end of the recommended dosage, as too much can cause increased menopause hot flashes, breast tenderness, or headaches. Also avoid maca if you have a hormone-related cancer, liver disease, or are pregnant or nursing.

I like the Whole World Botanicals’ Royal Maca brand, which is available at www.wholeworldbotanicals.com.

For my patients whose menopause symptoms do not respond to the various herbs and nutrients I recommend, I have frequently prescribed natural hormone replacement therapy using estriol and natural progesterone. 

Estriol (2–4 mg daily) is prescribed in capsule or cream form to reduce menopause hot flashes, vaginal dryness, and mood swings. Estriol is the weakest and safest type of estrogen and is less likely to promote tissue growth. Unlike conventional estrogen replacement therapy (replacement therapy using estrogen alone) that may cause fluid retention, headaches, nausea, and the buildup of uterine tissue, estriol has few, if any, side effects. You’ll need a prescription and then you or your doctor can contact the Women’s International Pharmacy (www.womensinternational.com) to fill the prescription. If used directly on vaginal tissues, not only will estriol cream rebuild vaginal cells, it can also help restore clitoral sensitivity and orgasmic intensity, and reduce bladder infections.

Many women call them “their own personal summer”—and for good reason. Menopause hot flashes—sudden, intense episodes of warmth and heat—are one of the most uncomfortable symptoms that menopausal women complain about. While the frequency, intensity, and duration of hot flashes vary greatly, they usually involve sweating—mild in some women and profuse in others. These episodes are the result of increased blood flow to the brain and other organs.

Menopause hot flashes are physically draining since the body loses fluids and minerals in the process of perspiring. When they take the form of night sweats, hot flashes may disrupt sleep, soak sheets, and leave a woman exhausted and cranky. If they occur at work or during a social function, they can be embarrassing.

There are several natural remedies for menopause hot flashes, including: 

• 80–160 mg of a standardized extract of black cohosh twice a day. This dose should contain 2 to 4 mg of the active components (triterpenes, calculated as 27-deoxyacteine);
• 400–1,000 IU vitamin E; and
• 50–100 mg of soy isoflavones daily.

These nutrients are available in most health food stores, nutrition centers, and some pharmacies.

If you are already taking hormone replacement therapy but want to transition to some of the natural therapies I’ve discussed throughout my blog, discuss your decision and alternative therapies with your doctor before you make any changes. A good physician will work with you to come up with a plan specific to your needs.

One of the first things you should talk to your physician about is weaning yourself off your current hormone replacement therapy dose. You should do this slowly, because stopping abruptly can increase the severity of the symptoms for which you began taking hormone replacement therapy, such as night sweats and menopause hot flashes.

Begin by cutting the dose of estrogen by one-half each month for one or two months. Then cut back to every other day for a month, then to twice each week, and then once a week each month. Continue to take the progesterone regularly until you have stopped all estrogen, so that you stay in balance.

Progesterone has many benefits in the body, especially for women who have menopause hot flashes, night sweats, and other, menopause symptoms. Some of the benefits of progesterone include:

• Improved sleep patterns
• Enhanced mental clarity and acuity
• Balanced mood
• Increased ability to remain calm under pressure
• Control of irregular and excessive bleeding
• Prevention of endometrial hyperplasia and growth of uterine fibroids
• Reduced menopause hot flashes
• Prevention osteoporosis
• Increased libido

I recommend natural forms of progesterone creams, such as Pro-Gest or Fem-Gest, or a transdermal spray such as Progest-Ease.

Who would have thought that you can ease menopause symptoms with what you eat! Normally, I tell my patients to avoid spicy or hot foods that an increase the incidence of menopause hot flashes. But there is one spice that can actually decrease symptoms: saffron. This bright yellow Indian spice has been used traditionally to reduce menopause symptoms, enhance calmness, and reduce irritability.

To preserve its medicinal properties, stir saffron into hot, cooked food. Use 1/10 of a teaspoon or less per day. (Higher amounts can be toxic, so be sure not to use more than this amount.)

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

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

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

Acupressure is an ancient Chinese treatment that involves the stimulation of certain points on your body. Unlike acupuncture, which uses needles to stimulate these points, acupressure uses finger pressure. The following acupressure exercise can help to relieve a wide variety of menopause symptoms, including menopause hot flashes, night sweats, fatigue, and emotional tension.

• Locate the points on the back of your neck, in the hollows about a finger-width to the right and left of the base of your skull. Hold these points simultaneously for one to three minutes.

• With the thumb and index finger of your right hand, press the point located in the webbing between the base of your thumb and pointer finger of your left hand, directly above the muscle. Hold for one to three minutes, then switch hands.

• With the index and middle fingers of your right hand, press the point directly between your eyebrows, where the bridge of your nose meets your forehead. With the index and middle fingers of your left hand, press the point at the top of your head. (There should be a slight indentation.) Hold for one to three minutes.

• Press the fingers of your right hand on the point three finger-widths above the bottom of your breastbone, in the center of your breastbone, directly over your heart. Hold for one to three minutes.

Tired?

You’re not alone! I can’t even begin to tell you how common insomnia can be during menopause. And menopause symptoms such as hot flashes and night sweats are some of the major reasons for insomnia, as well as stress, anxiety, and thyroid disorder, just to name a few.

If you are menopausal, I urge you to use a natural form of hormone replacement therapy to treat your symptoms. Acupressure is also a great remedy. The two acupressure points traditionally used to relieve insomnia are the Spirit Gate and the Inner Gate. The Inner Gate is located in the middle of the inner side of the forearm, two and one-half finger widths from your wrist. The Spirit Gate is located on the inside of the wrist crease, in line with the little finger. To promote sleep, apply pressure to one point and then the other. You’ll soon learn whether you get the most benefit from pressing both points or one in particular.

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

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

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