Menopause symptoms

This acupressure exercise relieves menopause hot flashes and night sweats.

1. Sit on the floor with your knees bent. With your right hand, hold the point below your little toe (on the underside of your foot). Hold for one to three minutes.
2. With your right hand, hold the point above your middle toe, on the top of your foot. Hold for one to three minutes, then move your hand to the point behind your ankle bone. Again, hold for one to three minutes.
3. With your left hand, hold the point on your right hand on the outside of your fourth finger.

Repeat this sequence on the left side of your body.

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

I am a big proponent of walking for many reasons--it is not only a great workout, but also helps me clear my mind while I enjoy my surroundings. In fact, walking is such a good workout that taking a brisk walk at the same pace as an average jog is a significantly better workout than jogging! It burns more energy, consumes more oxygen, and results in higher heart rates. But if you can’t get outside as often as you'd like to this summer to take a brisk walk, you can still get that great workout in your own house with a program called Walk at Home. I've used this program when I can't get outside and love it!

When you use this interesting natural weightloss program, you can choose the length and intensity of your workout—from a quick pick-me-up energy booster to an all-out power walk of five miles or more. The program starts you out with four simple steps and combines those steps with specific movements that work additional muscles and boost flexibility.

With this program, you can also join an online walk club. As you may already know, exercising with friends is a great source of motivation and really boosts your natural weight loss efforts. So, by using an online walk club, you can walk with friends no matter when and where you are. 

 

Step 5 to Cellulite Free Skin: Professional Treatment

Every so often, it's nice to be pampered--especially when the treatment results in cellulite free skin! When it comes to reducing the appearance of cellulite, you can indulge in a professional treatment called VelaSmooth, which is the first FDA-approved noninvasive medical treatment for cellulite reduction. It uses a combination of radiofrequency and infrared emissions. During the 30-minute session, the system mechanically manipulates, massages, and vacuums the skin, all to increase circulation and metabolism, stimulate fibroblast activity for increased collagen production, and enhance distribution of fat cells.

Step 4 to Cellulite Free Skin: Boost Your Collagen

It takes great nutrition to produce the abundant, strong, and healthy collagen that supports beautiful, smooth, cellulite free skin.

To reduce cellulite, the collagen-boosting nutrients you should be taking daily include:

• Silicon (4 mg)
• Vitamin C (1,000 mg)
• Biotin (2,500 mcg)
• Bioflavonoids (100–300 mg)
• Rutin (400 mg twice daily)
• N-acetyl glucosamine (500 mg), and
• Alpha lipoic acid (25 mg)

In addition, studies show that conjugated linoleic acid (CLA) increases collagen levels while also keeping fat cells from accumulating more fat and becoming larger. I recommend 3,000 mg of CLA daily, in divided doses and taken with meals. Try Tonalin CLA  or TonaLean-3.

Biopsies of cellulite show that, unlike fat in other areas of the body, the fat within cellulite is inflamed. Research on diabetics has clearly established that the high-carbohydrate diet of affluent cultures not only predisposes a woman to diabetes but also profoundly increases her circulating levels of inflammatory compounds, increasing her risk of developing cellulite.

To dampen inflammation and, as a result, reduce the appearance of cellulite, adopt a Mediterranean-type diet that’s rich in fruits, veggies, whole grains, legumes, raw nuts, and the occasional cold-water fish like salmon, trout, and tuna.

Step 2 to Cellulite Free Skin: Boost Your Cardio and Metabolism

Increasing your lean-to-fat ratio requires gaining muscle first, which naturally makes fat melt away. So engage in muscle-building exercises at least two to three days per week. 

In addition, boosting your metabolism is important because, as your metabolism ramps up, your body’s sensitivity to insulin—which interferes with fat breakdown in cellulite-prone areas—sharpens, and circulating insulin levels go down. Enhanced metabolism also increases fat loss throughout the day, even when you’re idle.

To increase oxygen supply, boost your metabolism, and reduce the appearance of cellulite, engage in aerobic exercise for at least 45 minutes, at least six days a week.

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

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

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

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

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

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

Step 1 to Cellulite Free Skin: Hormone Balance

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





 

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

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

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

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.

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!

Can lavender affect estrogen levels? A few years ago, there was an anecdotal report about three young boys who exhibited breast enlargement, allegedly as a result of using lavender-scented shampoo, lotion, or soap. When the boys stopped using those products, their breast enlargement reportedly went away. To investigate this report, researchers asked nine healthy perimenopausal women who were suffering from menopause hot flashes to use lavender lotion daily for a week, while their hot flashes and serum follicle-stimulating hormone (FSH) levels were monitored. The result: No change in their hot flashes or in their FSH levels (This study was published in the May 2009 issue of the Journal of Clinical Oncology.) The consensus is that lavender’s action is probably like that of other phytoestrogens: mild, estrogen-displacing, and safe. I personally love lavender for its calming properties and use it with confidence!

Walk through any department store and you're bombarded with skin care products that claim to rejuvenate, rehydrate, replenish, and more. But if you turn that jar around and look at those products' ingredients, you'll find that most of them are impossible to pronounce...so how are you supposed to feel comfortable about what you're putting on your body?

Luckily, you don't have to spend money on a jar of chemicals to achieve incredible, wrinkle free skin. All you need to do is take a short walk to your kitchen.

Fruity Facial

All women want a wrinkle free face, along with freedom from acne, age spots, fine lines, and dryness. I love this natural skin care recipe so much because it contains avocado, a fruit high in iron, potassium, magnesium, and vitamins A, C, and E. And they are rich in oils that rejuvenate the skin, reduce eye puffiness, and leave skin soft, smooth, and nourished.

Combine:
1/2 cup non-instant oatmeal
1 cup mashed avocado
1-2 tablespoon honey

Blend ingredients until desired consistency. Apply mixture to skin and let dry for about 15 minutes. Rinse off.

To support Kimberly's efforts to help you go wheat-free, I wanted to share with you an interesting connection that has been made between Celiac disease and osteoporosis.

Dr. Peter Green, physician and researcher at New York’s Columbia University medical school, was among the first to report a solid link between osteoporosis and celiac disease, which is now believed to be the result of both impaired mineral absorption and increased inflammation. Dr. Green and his colleague ordered a dual energy X-ray absorptiometry (DEXA) test for bone mineral density in 105 women and 23 men, average age 56 years, who had already been diagnosed with celiac disease. They found that 27 percent of the patients had osteoporosis. However, a year or two after putting these patients on a gluten-free diet, their femoral neck bone density had increased by an impressive 7.5 percent. 

In Green’s study, the 7.5 percent improvement in bone density that was seen after just a year or two on a gluten-free diet is fantastic news that the pharmaceutical industry has apparently managed to suppress for years. For this reason, if you have osteoporosis, I recommend following a gluten-free diet that is rich in gluten-free whole grains like quinoa, brown rice, buckwheat, and amaranth.

• 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

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