In traditional Asian medicine, health and well-being are believed to be a balance of two equally important, but opposing, principles—yin and yang. Yin is associated with attributes such as femininity, receptivity, calmness, coolness, and moisture. Yin also regulates the fluids, blood, and tissues of your body, as well as its structural components, including flesh, tendons, and bones. Yang, on the other hand, is associated with masculinity, aggression, heat, and dryness. It also regulates your body’s energy, which acts as the spark plug to your structural elements.
In younger women, this balance seems to be maintained almost effortlessly. But maintaining an optimal yin-yang balance becomes much more difficult once you reach middle age and menopause, when it’s common to experience symptoms such as menopause hot flashes, night sweats, tissue dryness, insomnia, and mood swings. In Asian medicine, these menopause symptoms occur, in part, because yin becomes deficient. But in Western medicine, these bodily changes are explained by the decline in estrogen—which, coincidentally, is a yin-like element.
To restore your yin--and, as a result, balance your estrogen levels--you can take a variety of yin-supporive herbs. One such supplement is royal jelly, which has been used for centuries to balance female hormones, promote reproductive health, and ease menopause symptoms. Take 1/4 teaspoon of the liquid form of organic royal jelly twice a day.
Like soy, red clover contains phytoestrogens (estrogen-like plant compounds). Using phytoestrogens is a great way to balance estrogen levels and reduce bothersome menopause symptoms like hot flashes and night sweats.
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. You can learn more about red clover here.
I suggest taking a standardized extract that contains 40 mg of total isoflavones.
I have talked about black cohosh in this blog numerous times (here and here) because I believe so strongly in its ability to provide powerful menopause relief and balanced female hormones.
In more recent black cohosh news, according to a study in the March 2003 issue of the journal Maturitas, specific formulation of black cohosh, known among researchers as “CR BNO 1055,” has been found to significantly reduce the frequency and severity of hot flashes in breast cancer survivors—completely eliminating the hot flashes in nearly half of the women.
Black cohosh also builds bone strength as effectively as estrogen, and it decreases vaginal dryness. In conventional review studies, black cohosh is the one therapy that is universally named as the most effective for hot flashes, night sweats, and mood swings--and overall balancing of estrogen levels.
I suggest taking taking 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). One good brand to try is Bionorica’s Menopret.
Cobalt is a little-known nutrient with exciting potential in balancing estrogen levels and reducing menopause symptoms.
Cobalt slows down the excretion of estrogen, thus allowing you to better maintain your production of estrogen, as well as that of supplemental estrogen. It does this by stimulating the production of heme oxidase. This, in turn, promotes the breakdown of cytochrome 450, a substance that normally metabolizes and detoxifies estrogen. By breaking down this substance, cobalt helps to prevent estrogen metabolism and excretion.
Cobalt can reduce night sweats, insomnia, hot flashes, depression, mood swings, and memory loss. I recommend 400–500 mcg a day. In addition, research has shown that cobalt is supplied in your body by B12. If you have adequate amounts of B12, you are likely to have adequate amounts of cobalt, as well. So, you can also take 100–500 mcg of vitamin B12 a day.
According to Dr. Lark, there are a number of spicy foods that can actually rob your skin of moisture. Interestingly, many of these foods also increase menopause problems such as hot flashes and night sweats, so there are many benefits to striking these foods and spices from your menu.
On the food front, you’ll want to take a pass on caffeine, alcohol, and refined sugar. Sugar in particular has vasoconstrictive effects, which causes decreased circulation to the skin. This is a no-no for anyone looking for wrinkle free skin care.
On the spice front, ginger and hot spices like chili peppers and cayenne pepper are particularly drying. Opt instead for soothing spices like basil, mint, or my favorite, herbes de province.
By removing these problematic foods and spices from your diet and adding in the essential fatty acids I discussed earlier this week, you can employ natural anti aging skin care tips that not only taste great, but give you beautiful, soft skin.
When your body starts entering menopause, your estrogen levels begin to become unbalanced. This can lead to many unpleasant symptoms--many of which I have discussed here, including hot flashes, night sweats, and vaginal dryness.
I liked Kimberly's list of decadently healthy foods so much that I decided to create my own list of my top 10 recommendations to balance estrogen levels. In each of my next several posts, I will give you a new recommendation. Today, let's start with:
#1: Wheat Germ Wheat germ oil is rich in vitamin E, which has mildly estrogenic properties. It has been shown to increase estrogen production, which can alleviate debilitating menopause symptoms. I suggest taking 2,000–4,000 mg a day of wheat germ oil in divided doses. A good brand to try is Standard Process.
As Kimberly discussed a few weeks ago in her post, "Your Natural Weight Loss Plan of Eating," an extremely efficient way to lose excess weight is to eat for your body chemistry. As she so succinctly put it, "if you are eating properly, and your body is in balance chemically, you will be at the right weight for you."
To determine how to eat for your body chemistry, you first need to determine which hormonal category you fall into. 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
The majority of women over age 50 fall distinctly into one hormonal category. However, you may find that, whether you are predominantly a fast processor or slow processor, you still have some traits that fit in the other category. If that’s the case, you should still follow the eating plan for your predominant hormone type. However, most women over 50 are usually at one end of the hormonal spectrum or another, and tend not to be "hybrids."
I recently received an email from a customer desperate to get her hands on our Squalane Ultra-Hydrating Night Cream. She had received a bottle earlier this year and had found it to be one of the best natural skin care products she had ever tried. Her email described the Night Cream as a "perfect moisturizer" during the warm months of the year and "fabulous" for skin during the harsh winter months. Unfortunately, we had stopped selling this product a few months ago. I was able to get my hands on a couple of bottles that had been sitting in our office and mailed them out to her yesterday.
At Daily Balance we bring our customers a number of natural beauty care products. And for a variety of reasons, some of these products are discontinued. But, if there's ever a time that we stop selling something you love, please let me know. I can always try to find a bottle or two for you, or at least recommend a similar product.
I just read a U.S. News and World Report article online titled, "How to Safely Combat Menopause Symptoms With Hormone Therapy." In it, the author discusses how more and more women are opting to use ultra-low doses of conventional hormone replacement therapy to alleviate their hot flashes and night sweats. I can see how this can be an appealing option for many women who truly suffer from these symptoms--after all, the conventional medical community would like you to believe that it's "safer" to use low doses of hormones for the shortest period of time possible. But, as the article states, "the question of how long a woman can safely be on hormones is a thorny one." Then, one doctor is quoted as saying, "There's just no 'risk-free interval.'"
Exactly. Conventional hormone replacement therapy is risky, no matter what dosage you use. Do you really want to take that risk when their are natural, risk-free options available to you? I encourage you to try different combinations of natural treatments--including soy, black cohosh, red clover, and even acupressure--until you find what works best for you. Remember, as with all supplements and even prescription drugs, what works for Sally down the street may not work for you, so be patient and experiment with these natural therapies until you find a combination that works for you. I also recommend reading through this entire blog, which contains a variety of unique solutions to help bring you menopause relief!
Last week, as I lay in bed tossing and turning, unable to fall asleep, I started wondering what was going on. Why couldn't I fall asleep? Was it stress? Perhaps a little. Thanksgiving was coming up and I had to cook dinner for my family. But, we weren't having any guests over, so the pressure was off to make the meal perfect.
I had just started my period. Were the fluctuations in my progesterone and estrogen levels causing the sleeplessness? We know it's a common menopause symptom, especially if you're experiencing hot flashes and night sweats which cause you to wake up during the night. Could sleeplessness also be a symptom of menstruation?
I did a little research and found that not only were sleep issues a menopause symptom, but according to a poll done by the National Sleep Foundation, 33% of women experience changes to their sleep patterns during the week of menstruation. Why would this be?
I consulted Dr. Lark's latest book, Hormone Revolution, where I read about progesterone and its impact on sleep. Just before your period, production of progesterone slows, and your progesterone levels decline. Dr. Lark goes on to explain that women deficient in progesterone often have trouble falling or staying asleep.
Perhaps I've been so sleep deprived because of my little girls, that I never noticed the connection between sleep and menstruation until now. That's why I love this job. I learn something new everyday.
One of the great things about my job is that I get to hear from our customers about the products and solutions that are working for them. I received the email below from one of our Harmony customers, and wanted to share it with you:
"I am writing to let you know that I have been taking (Harmony) for 2 weeks now...I cannot tell you how much they have changed me in just the 2 short weeks. My hot flashes are gone, actually I feel normal again. I get to wear all of my winter sweaters without having to worry about getting to hot due to hot flashes. I am sleeping so much better and when I awaken in the morning I am ready to get out of bed. Dr. Lark you have saved me. These tablets are incredible. I don't know how I have managed to get through the last two years. I just turned 53 in July. Now I am moving forward and feeling FANTASTIC!!! I am looking forward to my next shipment. Oh by the way, I have recommended them to a friend who is also in desperate need of help due to menopausal symptoms. We can suffer no more. Thank you. Karen D."
Wow! What a wonderful letter. Do you have a similar Harmony story to share? Have you seen your night sweats, hot flashes, and other menopause symptoms disappear? Let me know. I'd love to hear from you too!
While I ususally focus my blog on alleviating menopause symptoms like hot flashes and night sweats, today, I'd like to address new mammography guidelines that the U.S. Preventive Services Task Force proposed yesterday. Essentially, the recommendations now state that women between the ages of 40 to 49 should not get annual mammograms unless they are high-risk (i.e., strong family history and/or positive for the breast cancer genes BRCA-1 or -2) because the risks outweigh the benefits. The new guidelines also state that women over the age of 50 should get mammograms, but every two years instead of yearly. Finally, they state that self-breast exams are no longer necessary.
There are aspects of these new guidelines with which I agree, and others that, quite frankly, anger me.
First and foremost, I have been speaking out against mammograms for decades because I, too, believe that the risks outweigh the benefits. As I stated in my February 2008 issue of Women’s Wellness Today:
A routine mammogram’s sensitivity (how good it is at detecting suspicious tissue) varies. If a woman is still menstruating, her breast tissue is denser, which drops the sensitivity of routine mammograms to below 70 percent. That means that as many as 30 percent of existing breast cancers are missed, which is troubling because cancers in younger women tend to grow faster. After menopause, a mammogram’s sensitivity is better, but still not great. Routine mammograms are hamstrung by the fact that any tumor smaller than about four-tenths of an inch across is less likely to show up, so a tumor might be just small enough to escape detection, and then have lots of time to grow and spread before the next mammogram. On top of all this, human error in reading the films is also a very real possibility.
Here’s another problem with mammography. Five out of six “suspicious” routine mammograms turn out not to be cancer. Those five women are undoubtedly relieved, but they also got the scare of their lives, underwent more tests, maybe got biopsies, and possibly even had surgery they didn’t need.
The latest studies show that for every 2,000 women who get a routine mammogram, one life is prolonged. If that seems mediocre, you should know that protecting any individual woman against breast cancer was never the goal of routine mammograms—it’s well known that they miss too many cancers in the early, most treatable stage. As a routine screening tool, their purpose is simply to reduce the percentage of women who die from breast cancer.
For these exact reasons, I recommend a breast imaging test called thermography over mammography. In short, mammography looks at the structure of a woman’s breast tissue, while thermography looks at its behavior--which is a much more accurate indicator of potential future problems.
Keep Up with Those Self-Exams The Task Force’s belief that self-exams are no longer important really frustrates me. I strongly believe that becoming familiar with your breasts, and how they look and feel, can help you determine if any scars, dents, lumps, or bumps are normal for you. Plus, you'll be more sensitive to any little changes that might indicate the need for further testing.
In a nutshell, I recommend that you look into getting breast thermography done, and I strongly encourage you to keep up with your breast self-exams. To learn more about thermography, visit the International Academy of Clinical Thermology or Infrared Sciences Corp.
I rarely get sick, which is surprising since I have 2 young kids. I'll get a cold here and there. But, rarely does something really get me down... until last weekend.
My 3-year-old, Maya, had started coughing on Friday, then developed a fever that night. By Saturday, I had the chills and felt incredibly sore. I ended up sleeping in Maya's room that night, and what a miserable night it was. I was burning up, and she was clearly uncomfortable. At one point she started crying because her room was "moving".
Sunday was spent napping. And, by Sunday afternoon, Maya seemed fine. I was still exhausted and achy. But Maya was energetic and ready to play. We both returned to work/school on Monday and seemed to be improving. Then, Maya's cough returned on Tuesday. The fever returned that night, as well.
We stayed home on Wednesday and ended up at the pediatrician's office that afternoon when I took Maya's temperature and it was 103. Once at the doctor's office, they took her temperature again and it was... NORMAL! Then Maya started singing and dancing, acting like a healthy child. I felt like a paranoid mother.
The doctor did confirm that Maya's symptoms were "consistent" with what they were seeing with H1N1. They don't actually test for H1N1 because the test has proven to be unreliable with false positives (and false negatives). And, since her symptoms were my symptoms, I have reason to believe that what I had was H1N1.
Could it have been avoided? I don't think so. The vaccine is scarce. Our doctor's office has a vaccine wait list for kids over 3. We wash hands and encourage coughing into our arms. But, let's be honest. Trying to get a 3-year-old to cover their cough is next to impossible. So, we got sick, and survived!
We're still early in the flu season. It's not too late to start taking care of ourselves and fortifying our own immune system. You can read Dr. Lark's recommendations for "bullet proofing" your immune system here.
Loss of sex drive is one of those menopause symptoms that many women have but don't discuss very openly because, unlike hot flashes and night sweats, it can be uncomfortable to talk about with your doctor and even your partner.
Why does libido tend to wane as women reach their menopausal years? Research shows that, after menopause, sexual desire is no longer controlled by female hormones because women no longer have the biological motivation to make a baby. Since hormones are no longer involved in the equation, physical arousal becomes even more important in helping women "get in the mood." Don't be afraid to discuss your desires with your partner. In addition, try the following supplements, which can heighten your physical sensations of arousal:
L-dopa is the natural precursor of the neurotransmitter dopamine--which is a powerful physical arouser. I recommend using an extract of the herb Mucuna pruriens—a concentrated natural L-dopa source. Try Herbal Herbal Powers Mucuna Pruriens. Take 300 mg per day in capsule form, standardized to 60 mg L-dopa.
L-arginine is an amino acid shown to be effective in sending blood to the clitoris, which boosts physical sensitivity and arousal. Take 500 mg one to three times a day, or try a product called ArginMax for Women.
Maca is a root vegetable with aphrodisiac qualities. The traditional dose is between 2 to 10 grams, but start low and work up to the dose that gives you the desired effects.
With the holiday season right around the corner, that likely means a trip or two to the airport or on the road. And with all the tempting treats that seem to abound, it can be very difficult to maintain a healthy weight, let alone eat right for your hormone type.
When traveling, always keep your eye out for fresh, local fruits or vegetables. However, if you have menopause problems, you’ll want to avoid highly acidic fruits like oranges and grapefruit. Instead, stock up on high-enzyme foods like sprouts, carrots, celery, or papaya to snack on.
If you are eating in a restaurant, aim for salads, steamed vegetables, whole grains, legumes, fish, and poultry, especially if you suffer from hot flashes or night sweats. Be sure to order the less acidic, more alkaline fruits such as melons and papayas.
Conversely, if you have estrogen dominance, you should load up on spinach salads with vinegar- or lemon juice-based dressings, entrees with tomato sauce, spicy entrees, or healthy meat-based dishes.
If you are flying and your trip is an hour or more, try brown bagging it. That way, instead of raiding the frig or mini-bar, you can reach into your own store of energy-rich foods that you brought from home. These can include raw, fresh vegetables with a flavorful dressing or dip, whole-grain crackers with almond butter, and a piece of fruit.
I just saw a press release this week announcing the release of a natural progesterone cream by a nutraceutical company, and it got me thinking that, with all the focus on estrogen, progesterone is often a forgotten female hormone. So, I'd like to refresh your memory about the many important jobs of progesterone in your body.
Estrogen and progesterone balance each other out, which is why it is often used as part of a hormone replacement therapy regimen. For example, estrogen elevates your mood, while progesterone has a sedative effect on mood. And one of the major jobs of progesterone is to prevent menstrual bleeding from become too heavy or long-lasting (which often happens as a result of estrogen dominance). It also prevents the uterine lining from becoming too thick, which can lead to uterine cancer.
How do you know if your body is making enough progesterone? I've provided a checklist in the past, which I encourage you to review. If you and your doctor determine that you are a candidate for progesterone replacement to relieve your menopause symptoms like hot flashes and night sweats, I recommend that you look into natural progesterone replacement.
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.
My editor, who lives in Tampa, forwarded me a column that appeared in her local newspaper about one woman's account dealing with menopause hot flashes. While this woman's story was obviously meant to be rather light-hearted and humorous (at least to the reader!), I also have a great deal of empathy for her. I have worked with countless patients who have suffered from menopause hot flashes and night sweats that were not just annoying, but downright debilitating--just like this writer's.
Fortunately, in about half of menopausal women, hot flashes disappear within a year. If you suffer from menopause hot flashes, remember, there are effective natural solutions--including supplements and even acupressure--that can provide real relief. Bioidentical hormone replacement therapy is also an excellent option for some women--but be sure to talk to your doctor about this, since you'll need a prescription for it.
I encourage you to try these therapies out and find a an effective combination that works for you.
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!
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