Menopause Relief

Wyeth's Disturbing Marketing Tactics

Thursday, October 22, 2009 by Susan Lark

My editor picked up the latest edition of Philadelphia Magazine this weekend while waiting for a flight at the Philadelphia airport. She tells me what drew her attention to the magazine was an article titled "Did Wyeth Give This Woman Cancer?" She passed the article on to me and, in turn, I want to pass it on to you because the author delves into the tactics Wyeth used over the past couple of decades to sell its blockbuster hormone replacement therapy drug, Prempro--despite early concerns that it could greatly increase a woman's risk of breast cancer. (This risk was confirmed in 2002's Women's Health Initiative study.)

While certainly disturbing and unscrupulous, I suppose I'm not too surprised by the tactics used by Wyeth to market Prempro, preying on women's desperation to find menopause relief and help for hot flashes. But this article adds to my resolve in helping women find safe, natural alternatives to reduce menopause hot flashes and night sweats. I've spoken many times about the dangers of conventional hormone replacement therapy and why bioidentical hormone replacement and herbs such as black cohosh are healthier, more effective options. I strongly encourage you to consider these natural treatments over Prempro and Wyeth's newest hormone replacement therapy drug, Aprela.

Honoring Breast Cancer Awareness Month

Friday, October 2, 2009 by Susan Lark

As you are probably well aware, October is Breast Cancer Awareness month. Prevention and early detection are key to beating this awful disease, and fortunately, many of the therapies and recommendations I provide to help reduce menopause symptoms like night sweats and hot flashes also apply to breast health. Some of these recommendations include:

Exercise. As I mentioned in my last post , exercise can provide significant menopause relief, especially from night sweats and hot flashes. It's also well established that regular exercise is a powerful way to reduce breast cancer risk. In one study of women aged 50 and older published in the July 2001 issue of Cancer Epidemiology, Biomarkers & Prevention, regularly engaging in high recreational physical activity dropped the odds of breast cancer by a whopping 66 percent!
Avoid conventional hormone replacement therapy. In 2002, scientists reported an up to 79 percent increased risk of breast cancer in women taking conventional hormone replacement therapy. But the latest research not only confirms those findings, it magnifies them. Taking conventional hormone replacement therapy causes the risk of breast cancer to increase quickly--within just a couple of years after starting the hormones. So, don't assume that it is safe to take these synthetic hormones for a short period of time to reduce menopause symptoms and ease the transition into menopause! Fortunately, if you already take conventional hormone replacement therapy, the good news is that the elevated risk goes back down within just a year or two after stopping. If you absolutely need menopause relief and want to consider hormonal therapy, I urge you to talk to your doctor about bioidentical hormone replacement.
Melatonin is a powerful breast cancer preventative that also doubles as a sleep enhancer. In one study published in the November 2006 issue of Molecular and Cellular Biochemistry, two groups of rats were put on intense exercise programs. At the same time, one group also received supplemental melatonin. The group that received the melatonin had no increase in tumor growth, while the tumors of the rats that were not given melatonin were significantly larger. In my own practice, I have seen melatonin work wonders for breast cancer prevention, and as a sleep aid for those women who suffer from insomnia due to horrible night sweats. I recommend taking 1–1.5 mg of melatonin each evening before bed, although for sleep, excellent results may be achieved with as little as 300 mcg per day.

And, of course, it goes without saying that you should be diligent about conducting your monthly self-breast exams and getting screened regularly!

Study: A Seizure Medication Provides Better Sleep in Women with Menopause Hot Flashes

Thursday, September 10, 2009 by Susan Lark

Today, I read an article in the Los Angeles Times about a new study published in the Journal of Women's Health that stated that gabapentin (a drug originally used to treat seizures and psychiatric disorders) is useful in helping women who have menopause hot flashes get better sleep. You can see the abstract here: http://www.liebertonline.com/doi/abs/10.1089/jwh.2008.1257.

Poor quality sleep is one of the most common effects of menopause, thanks to sleep-disturbing night sweats. However, I can't support the use of a medication such as gabapentin to help women with insomnia, especially when there are safer, more natural ways to promote better sleep. Side effects of gabapentin include drowsiness, headache, uncontrollable shaking, vision problems, anxiety, memory problems, nausea/vomiting, and strange or unusual thoughts--just to name a few!!

If you are experiencing menopause problems such as night sweats or hot flashes that are disturbing your sleep, I encourage you to try any one of these safe, effective, natural therapies:

· Stress reduction. Stress of any kind can interfere with sleep. I recommend Mindfulness-Based Stress Reduction (MBSR), which is a graceful combination of meditation and yoga originally conceived by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical Center. (Learn more at www.mindfullivingprograms.com.) MBSR is now widely recognized as an effective stress reducer and sleep enhancer. Dr. Kabat-Zinn’s online referral service (at www.umassmed.edu/cfm/mbsr) can help you locate MBSR near you.

· 5-HTP. Serotonin, an inhibitory neurotransmitter that relaxes and calms you down, is produced within the brain from 5-HTP. I suggest taking 50–100 mg one or two times per day. Be sure to take 5-HTP with a carbohydrate snack, such as a piece of fruit, to facilitate its uptake into the brain. In addition, take 50–100 mg of vitamin B6, to ensure 5-HTP’s timely conversion to serotonin.

· Melatonin is produced in the body from serotonin and is crucial in regulating your sleep/wake cycle. In an analysis published in the February 2005 issue of Sleep Medicine Reviews, researchers reviewed and analyzed 15 studies involving healthy adults with insomnia who supplemented with melatonin. They concluded that melatonin was, in fact, very effective in increasing total sleep and sleep efficiency, among other factors. Melatonin is naturally found in bananas, tomatoes, beets, and cucumbers. If you choose to supplement with melatonin, I recommend taking 1–1.5 mg in the evening.

GABA is another major inhibitory neurotransmitter that promotes messages of calm and relaxation. I recommend taking 1,000 mg of GABA twice a day if you suffer from sleep deprivation.

Am I Experiencing Early Menopause?

Monday, August 24, 2009 by Lauren Kent

"Am I going through early menopause"? That was the question I was asking myself one year ago today (which also happens to be my birthday). I had delivered my 2nd child, Alexis, a few weeks earlier, and had started experiencing horrible night sweats nearly every night. Luckily, the menopause symptoms were solely at night. I wasn't having hot flashes during the day. Since I never experienced night sweats after my first child was born, I had started to wonder if I might be going into menopause... at the age of 36.

I consulted a dear mommy friend of mine who was actually surprised that I didn't get night sweats after my first pregnancy. Evidently, post-partum sweating, especially at night, is quite common. Sweating is one of the ways your body gets rid of the extra water retained during pregnancy. It's also possible that the drop in estrogen that occurs right after delivery contributes to the night sweats. Who knew?

So, here I am, one year later, no longer having the night sweats, but knowing that menopause will come one day. Luckily, for all of us, there are now natural solutions for menopause relief. We do not need to suffer like our mothers once did. And, we certainly don't need to put ourselves at risk with hormone replacement therapy.

Soy for Menopause Relief

Friday, August 21, 2009 by Kimberly Day

As I indicated in my last blog, I believe that soy should be consumed only a couple of times a week by anyone with estrogen dominance, premenopause, or other conditions where estrogen levels are out of balance with progesterone levels. Additionally, I believe that women who are in menopause but who are taking tamoxifen for breast cancer or those who have a thyroid concern should also limit their soy intake.

That being said, I do feel it is okay for a woman who is experiencing menopause symptoms such as hot flashes, night sweats, and other menopause problems to consume soy. The key to soy for menopause relief is the natural isoflavones in soy. Therefore, the key is to eat the right amounts of soy foods in the right forms to help you ease the negative side effects of menopause.

I still maintain that you should limit your consumption of soy no more than one serving a day in a “pure” form such as edamame, tofu, or tempeh. On the isoflavone front, Dr. Lark recommends having 50-100 mg of soy isoflavones a day to effectively treat menopause symptoms. In relation to soy foods, this breaks down to one cup of tofu (70 mg isoflavones), 1 cup of tempeh (70 mg isoflavones), or ¼ cup edamame (75 mg isoflavomes) a day.

Not All Black Cohosh is Created Equal When It Comes to Menopause Relief

Monday, August 17, 2009 by Lauren Kent

Last week it was reported that researchers at Northwestern University and the University of Illinois at Chicago had found that black cohosh and red clover do not relieve menopause symptoms such as hot flashes.

Am I surprised by this news? Not really. But I do take issue with labeling all black cohosh as being ineffective in providing menopause relief. That's because all black cohosh isn't created equal.

Dr. Lark has mentioned in the past that while some women found relief from menopause symptoms with black cohosh, others did not. That's why the form of black cohosh we use in Daily Balance's Harmony Hormone Balance for Women isn't your run-of-the-mill variety. It's a patented, studied form of black cohosh called BNO1055. No other black cohosh product is similar to BNO1055. In a double-blind, placebo-controlled trial, BNO1055 was shown to provide up to an 80 percent reduction in "heating episodes" (i.e. hot flashes and night sweats).

This is not the generic form of black cohosh that you can pick-up in any store, and certainly not the form used in the study.

To read Dr. Lark's own response to the study click here.

My Response to a New Study on Black Cohosh and Red Clover for Menopause Relief

Monday, August 17, 2009 by Susan Lark

I was upset to see news of a recent study conducted at the University of Illinois at Chicago and Northwestern University that concluded that placebo is better than black cohosh and red clover at reducing menopause symptoms like hot flashes. While I acknowledge that red clover has not been studied enough to conclude that it helps relieve certain effects of menopause, I completely disagree with their black cohosh findings. In fact, I have been recommending black cohosh for many years and my patients have experienced great relief from hot flashes, night sweats, and other effecs of menopause.

Black cohosh, native to North America, is derived from the dried rootstock and roots of Cimicifuga racemosa. Traditionally it was used to treat rheumatism, general malaise, kidney ailments, and malaria as well as to provide pain relief during menstruation and childbirth. Native Americans have used the herb throughout history to treat a wide variety of gynecological conditions.

Clinical studies have shown that black cohosh extract not only relieves menopause hot flashes, but also depression and vaginal atrophy. This research has prompted well-publicized studies on the standardized extract of black cohosh and its ability to treat menopause symptoms.

In one of the largest studies on black cohosh, women with menopause symptoms received forty drops of liquid black cohosh extract twice a day for six to eight weeks. Within four weeks of treatment, a distinct improvement was seen in nearly 80 percent of the women. After six to eight weeks, all symptoms had completely disappeared in half of the women.

Another study found similar results. Scientists gave women with menopause symptoms either high- or low-dose black cohosh for a twelve week period. At the conclusion of the study, approximately 80 percent of both patients and physicians rated the treatment as "good to very good." The investigators reported no differences in either effectiveness or adverse reactions between the two groups.

The only good news that came from this newest study from the University of Illinois at Chicago and Northwestern University is that black cohosh won't hurt you and is considered safe. Well, this is GREAT news indeed, considering the only FDA-approved treatment for menopause symptoms--hormone replacement therapy--is dreadfully dangerous and increases your risk of heart disease, cancer (particularly breast cancer), stroke, and other serious problems. So if you have menopause hot flashes, night sweats, or other menopause symptoms, why not try a natural treatment that has been proven safe? I suggest taking 40 to 80 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).

DHEA for Healthy Weight Loss

Friday, August 14, 2009 by Kimberly Day

DHEA (dehydroepiandrosterone) is one of the primary female hormones that is very important marker of aging. Research studies suggest that it is a veritable “fountain of youth” when DHEA levels are balanced and healthy in the body.

DHEA works at many levels in your body, supporting physical as well as mental and emotional functions. For example, it has been shown to lessen menopause symptoms, as well as reduce body fat.

One of the ways DHEA helps support a natural healthy weight loss is that it can influence the changes in weight and body composition that occur over time. Some researchers suggest that DHEA may decrease body fat by blocking the synthesis of fatty acids, which eventually become body fat. Others have noted that DHEA can act as an appetite suppressant and dampen the desire for fatty foods. As the DHEA story unfolds, dieters may someday find that DHEA can be an integral part of a natural weight loss plan.

In fact, in one study published in the International Journal of Obesity, 19 dogs were given increasing doses of DHEA daily. Over the six months of the study, 68 percent of these animals lost an average of three percent of their total body weight each month, without any reduction in food intake. This suggests that DHEA may affect metabolism, the process by which food is turned into energy, causing more calories to be used.

Similarly, a study published in the Journal of Clinical Endocrinology and Metabolism monitored 10 men for body fat. The men, in their early 20’s and matched for weight, were divided into two groups. One group was treated with DHEA, a 400 mg dosage four times a day for 28 days, and the other group was left untreated. The men reported no changes in their regular activities or diet. At the end of the treatment period, it was found that among the five men receiving DHEA, their average percentage of body fat dropped 31 percent. However, there was no drop in weight, suggesting that while there was a decline in fat, muscle mass increased. No change in these measurements occurred in the untreated men.

Supplementing With DHEA

While DHEA is certainly an effective natural remedy for weight loos, it is not for everyone. According to Dr. Lark, DHEA supplementation may be most beneficial for women after menopause. Beginning dosages should range from 5–15 mg a day, then be increased by 5–10 mg a day, as needed. DHEA dosages in women should not exceed 25 mg per day.

Conversely, there is no reason for women who are in premenopause or early menopause to consider taking DHEA replacement therapy. Similarly, women with normal menstrual cycles have no need for supplementing with DHEA since their bodies are making sufficient amounts of this hormone.

If you are in the later stages of menopause and decide to try DHEA, take with food. You should also take DHEA in the morning, to reflect your body’s own production of the hormone by the adrenal glands. Plus, if you take it later in the day, it can have a stimulating effect and sometimes causes insomnia.

Note: DHEA is best used under a doctor’s care. If you elect to use DHEA without a physician’s guidance, buy the lowest-dose products available in your health food store or pharmacy, begin to use it cautiously, and do not go above 25 mg without the guidance and oversight of a physician.

DHEA Improves Sexual Function

Thursday, July 2, 2009 by Kimberly Day

In the May 8, 2009 issue of Menopause, there were two powerful studies that looked at the use of intravaginal DHEA to treat vaginal atrophy.

The researchers explained that DHEA, the “exclusive source of sex steroids in postmenopausal women, is already decreased by 60 percent and continues to decline at the time of menopause.” For this reason, they wanted to determine if intravaginal DHEA could alleviate the symptoms of vaginal atrophy, just one of the effects of menopause.

After 12 weeks, researchers found that daily intravaginal DHEA at doses of 3.25–13 mg was able to “rapidly and efficiently achieve correction of all the signs and symptoms of vaginal atrophy and improve sexual function and caused no or minimal changes in serum sex steroid levels, which all remain within the normal postmenopausal range, thus avoiding the risks of all estrogen formulations.” In other words, DHEA did not raise estrogen levels, which is good news for women who are sensitive to estrogen, or whom have cancer or blood-clotting risks.

Natural Hormone Levels

This is all great news! DHEA has been referred to as the “fountain of youth hormone.” DHEA is one of the five major sex hormones. It is made from pregnenolone, a steroid hormone made from cholesterol that is the precursor to all the other sex hormones.

Pregnenolone converts to the other four sex hormones (DHEA included) via two different pathways. In the first, pregnenolone is converted into DHEA, which is then converted into testosterone and subsequently estrogen. In the second pathway, pregnenolone is converted into progesterone. The progesterone is then converted into testosterone and, finally, into estrogen. This pathway takes place during the first half of your menstrual cycle, when estrogen is the dominant hormone.

In the second pathway, pregnenolone is converted into progesterone. The progesterone is then converted into testosterone and, finally, into estrogen. This pathway occurs during the second half of the menstrual cycle, when progesterone and estrogen are both dominant.

When you are in your reproductive years, or even during premenopause, you experience both pregnenolone pathways. However, once you enter the later stages of menopause, you only go through only the DHEA pathway and not the progesterone pathway. This is one reason why estrogen levels are so much lower during menopause.

DHEA Eases Menopause Symptoms

Low serum (or blood) levels of DHEA have been associated with risk of heart disease, cancer, and immune-related conditions. Conversely, as the study shows, supplementing with DHEA helps with vaginal atrophy, as well as other menopause symptoms, including poor memory, joint pain, increased body fat, insomnia, and more.

According to Dr. Lark, women looking for menopause relief should take 15–25 mg of DHEA before bed. Be careful not to take more than this, as overdosing may result in increased levels of testosterone, which can lead to acne, increased facial hair, or deepened voice. It can also lead to increased estrogen levels, which can cause sleep disturbances, fatigue, anxiety, and irritability.

As is the case with any hormone replacement, you should have your hormone levels checked before you take DHEA. If your levels are low (below 130 ng/dl in blood; under 40 pg/ml in saliva) and you choose to take it in supplemental form, start with the lowest dose, and increase as needed, being careful not to exceed the abovementioned dosage.

Soy Foods for Menopause Relief

Friday, April 17, 2009 by Kimberly Day

With all the discussion surrounding conventional hormone replacement therapy and bioidentical hormones, it’s no wonder that women are at a loss for ANY solution, natural or otherwise, to their menopause symptoms. If you are looking for a quick, easy, effective, and delicious option to ease the discomfort of night sweats, hot flashes, and other signs of menopause, then soy is for you.

Soy contains phytoestrogens, weak, estrogen-like plant compounds. The specific phytoestrogens found in soy are genistein and diadzein. They are also often referred to as isoflavones. These soy isoflavones have been shown ease menopausal symptoms in thousands of women.

Plus, eating soy-based foods has other long-term health benefits. For example, soy does not appear to have a carcinogenic effect on uterine cells or breast tissue. Plus, the EFAs in soy are good for heart health and supple skin.

To ensure you are getting adequate amounts of soy in your diet, Dr. Lark suggests aiming for 50–100 mg of soy isoflavones per day. This translates to two cups of soy milk (35–40 mg in one glass), ½ cup of edamame (150 mg in ½ cup), or one cup of tofu (35 mg in ½ cup). Just be sure to always, always choose organic soy products, as soy is one of the two most common genetically modified crops in the United States.

Here are a few easy and delectable ways to ensure you are getting enough soy in your diet:

Make a smoothie for breakfast. Mix one cup soy milk with one banana, a handful of strawberries, one tablespoon of ground flaxseed, and a few cubes of ice. Blend well and enjoy your 70 to 80 mg of soy isoflavones.
Enjoy a hormone-healthy salad for lunch. Mix 1 cup chopped romaine lettuce with one tomato (diced), ½ a cucumber (diced), ½ cup edamame (whole soybeans), and 2 tablespoons of pumpkin seeds. Toss with a bit of extra-virgin olive oil and balsamic vinegar and enjoy.
Whip up an easy dessert. Place four ounces soft tofu, one cup mango, one cup papaya, and 1 teaspoon honey in a blender. Mix well and share with a friend. You’ll each get about 15 to 20 mg of soy isoflavones.

Menopause, Metabolism, and Weight Gain

Monday, February 23, 2009 by Susan Lark

Often, when women reach menopause, they experience weight gain. You can thank a slowing metabolism for this! Even if you have followed a healthy diet and have exercised regularly your whole life, after menopause, you need to make adjustments to both if you want to keep the weight off. There are three steps to boost your metabolism in early menopause and beyond:

1. Sweat more. When your daily exercise becomes routine, your body condition adjusts to it and allows your metabolism to slide into autopilot. But if you increase the intensity of your workout so that it’s challenging again, you’ll boost your metabolism and lose weight, even if your new workout burns the same number of calories. So increase the intensity, and you’ll boost your weight loss.

2. Pump some iron. By middle age, most women progressively lose muscle and gain fat mass. Because it takes significantly less fuel to feed and maintain fat mass, you can eat the same number of calories and engage in the same amount of physical activity as you did 10 years ago, and still gain weight.

Strength training helps retrieve some of the muscle you’ve lost and automatically increases your daily calorie burn, even on days when you’re not active. Why? Because, as you’ve probably heard time and time again, muscle consumes more fuel than fat. All you have to do is challenge your muscles more than they’re currently being challenged. For instance, if you’re using 5-lb. weights, move up to 8-lb. weights. As your condition improves, either increase the intensity of your workout or change your routine so that you’re working different muscle groups.

3. Add these nutrients, which boost metabolism:
• Brewer’s yeast contains anti-aging enzymes called sirtuins, which boost metabolism and stamina. I recommend Jarrow Formula’s Saccharomyces Boulardii + MOS (www.jarrow.com).
• Resveratrol is a sirtuin activator. I recommend 200 mg of resveratrol, standardized to at least 8 percent total resveratrols and mixed with flavonoids for better bioavailability. I like Jarrow Formula’s Resveratrol Synergy
(www.jarrow.com).

A New HRT Drug? Thanks, But No Thanks!

Wednesday, January 7, 2009 by Susan Lark

Wyeth Pharmaceuticals is the largest maker of hormone replacement therapy (HRT) drugs, including Prempro—which was found to be associated with an increased risk of breast cancer in the Women’s Health Initiative studies. However, that didn’t stop Wyeth from developing a new HRT formulation named Aprela for the relief of menopause symptoms such as menopause hot flashes and sleep disturbances, reportedly without increasing a woman’s risk of estrogen-related cancers.

According to Wyeth, Aprela combines estrogen (Premarin) with a SERM (selective estrogen receptor modulator) called bazedoxifene. SERMs block the action of estrogen in certain tissues, including the breast, by occupying estrogen receptors so that estrogen cannot attach to the receptor sites. At the same time, SERMs reportedly stimulate estrogen receptors in other tissues, such as the liver, bone, and uterus (which increases your risk of uterine cancer!). But Wyeth’s studies suggest that bazedoxifene doesn’t have that uterine-stimulating effect, thereby making it a better SERM for a safer HRT drug. In clinical trials, women have been taking Aprela daily for two years while being monitored for breast cancer. However, the study is less than three years old, and it can take 10 years for breast cancer to develop!

If you need to take hormone replacement therapy to relieve menopause symptoms, I much prefer that you consider taking bioidentical hormones, which can provide menopause relief without increasing your risk of life-threatening cancer. Talk to your doctor about bioidentical hormones, a much safer and more effective option.

Do You Produce Enough Progesterone?

Wednesday, December 24, 2008 by Susan Lark

Progesterone's job in your body is to balance the effects of estrogen. Where estrogen is growth stimulating, progesterone is growth limiting. Estrogen is mood elevating; progesterone has a sedative effect on mood. One of progesterone's tasks is to prevent menstrual bleeding from becoming too profuse or long lasting (a symptom common with estrogen dominance). Often, progesterone is often combined with estrogen replacement therapy to control perimenopause symptoms and to provide menopause relief.

If you’re in early menopause (or premenopause), here's a checklist to help you find out if your body produces enough progesterone. If two of these symptoms apply to you, you may benefit from natural progesterone replacement.

o My sleep quality is poor.
o I am often unable to concentrate.
o I'm unable to remain calm under stress.
o I suffer from PMS.
o I'm over 50.
o I'm in perimenopause or early menopause.
o I have a decreased interest in sex.
o I have heavy, irregular bleeding.
o I have premenstrual bloating or swollen breasts.

Most of my patients tend to prefer natural progesterone cream, which is available without a prescription. A typical dosage of natural progesterone cream is 20 mg a day or one-quarter to one-half teaspoon amounts applied to any clean area of the skin twice a day. Look for a product that contains 400 – 600 mg of progesterone per ounce like Pro-Gest or Fem-Gest.

Spice Up Your Hormone Health

Thursday, November 6, 2008 by Kimberly 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.

Fight Menopause Symptoms with Phytoestrogens

Wednesday, September 24, 2008 by Susan Lark

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.

Diet for the Estrogen Deficient-Slow Processor

Wednesday, September 17, 2008 by Susan Lark

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.

Acupressure for Menopause Relief

Monday, September 15, 2008 by Susan Lark

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.

Boost Your Libido with Maca

Monday, August 25, 2008 by Susan Lark

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.

Estriol: Excellent for Menopause Relief

Monday, August 18, 2008 by Susan Lark

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.

Flaxseed: A Perfect Menopause Food

Thursday, July 31, 2008 by Susan Lark

Flaxseed contains the entire range of essential amino acids in an easily assimilated form. It also contains calcium, potassium, magnesium, and zinc; is an excellent source of phytoestrogens; and is high in fiber, which promotes healthy bowel function. In addition, flaxseed is 100 times richer in lignans (part of the seed’s cellular structure) than any other plant. Lignans reduce production of estrogen before menopause and help balance your hormones during and after menopause. This, in turn, can provide menopause relief.

A study published in the Journal of the American Nutraceutical Association showed that taking 38 grams (about four tablespoons) of ground flaxseed daily significantly reduced the rate of bone loss in post-menopausal women not on hormone replacement therapy.

An added bonus is that the fatty acids in such products as flax and pumpkinseed oil make hair shiny. So with flaxseed, you’ll not only feel better, you’ll look better, too! Take 4 to 6 tablespoons of ground flaxseed daily. If you prefer flaxseed oil, take 1 to 3 tablespoons daily.