Nutrition for Women

When it comes to ovarian cancer prevention, there are definitely categories of foods that you should avoid, namely caffeine, dairy products, and red meat. In the case of caffeine, several studies have shown a connection between regular caffeine intake and cancers of the reproductive system. For example, in one study from the September 2000 issue of the International Journal of Cancer, researchers compared the coffee intake of 549 women who had been newly diagnosed with ovarian cancer with that of 516 women without the disease. They found that the consumption of coffee, and caffeine in general, was linked to an increased risk of ovarian cancer in women in early menopause or premenopause.

Similarly, dairy products and red meat can also increase your risk for ovarian cancer. According to a 2003 study, also from the International Journal of Cancer, women who consumed more dairy products and red and white meat were at increased risk for ovarian cancer. Most likely, it is the saturated fats found in these two food groups that put women at high risk for the disease, as they elevate estrogen levels. And, as I wrote about earlier, elevated estrogen levels can lead to or contribute to one of the biggest risk factors for ovarian cancer—estrogen dominance.

In addition to avoiding certain foods, there are others you should strive to eat more often. These include cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.). In a study from the International Journal of Cancer, researchers looked at the frequency with which 609 ovarian cancer survivors in three Australian states ate certain foods and took certain supplements. They found a "survival advantage" in those women who consumed more vegetables in general, especially cruciferous vegetables. They also observed a significant advantage among those women in the upper third of vitamin E intake.

A second study found that vitamin E is not alone in its cancer-fighting benefits. In a 2001 study from Nutrition of Cancer, researchers asked 168 women with ovarian cancer and more than 200 cancer-free women to record their intake of specific foods and supplements. They found that women who took in more than 363 mg of vitamin C a day had a 40 percent lower risk for developing ovarian cancer, while women whose daily intake of vitamin E exceeded 75 mg had a 33 percent decreased risk for the disease.

A 2002 study from the same journal confirmed this conclusion. Researchers found that supplementing with vitamins C and E did indeed appear to significantly decrease the risk of ovarian cancer by about 50 percent.

The bottom line? To help avoid ovarian cancer, avoid caffeine, red meat, and dairy products. You can also increase your consumption of foods high in vitamins C and E, as well as cruciferous vegetables. These include: wheat germ oil, sunflower seeds, almonds and almond butter, and flaxseed and flaxseed oil (all high in vitamin E). For those high in vitamin C, aim for any fruit, tomatoes, red bell peppers, broccoli, cauliflower, spinach, celery, and avocado. Finally, your cruciferous veggies include broccoli, cauliflower, Brussels sprouts, kale, collard greens, bok choy, watercress, radish, and mustard seed.

I’m sure you don’t have to think too hard to name someone you know that has (or had) cancer. It simply seems to be a sad fact of life nowadays. And you can likely narrow that list down by type of cancer. For the next couple of weeks, I’d like to focus on one form of female cancer that has touched my family: ovarian cancer.

One of my mother’s closest friends is Connie. I grew up listening to them giggle and plot throughout my entire childhood. I ate dinners at Connie's house and had sleepovers with her daughters. In fact, I’m friends with them on Facebook to this day.

Several years ago, my mother called me with very distressing news—Connie had ovarian cancer. What a shot that was. This is one of the wittiest, life-loving, fun people I knew. How could this happen to her?

While I don’t know the exact reason in Connie’s particular case, I do know that estrogen dominance is a major risk factor for ovarian cancer. To fully understand why this is case, you have to look at what happens during a normal menstrual cycle and how that changes as you get older.

When you are in your teens, 20s, and even 30s, your normal reproductive cycle begins with signals from the hypothalamus and pituitary glands. These glands secrete a hormone (called FSH), which stimulates the follicle surrounding each egg in your ovaries and causes an egg to mature. During this process, your ovaries produce a powerful form of estrogen called estradiol, while your adrenal glands produce a lower-octane form of estrogen called estrone.

At mid-cycle, a second hormone called the luteinizing hormone (LH) is produced by the pituitary gland. LH triggers the egg to be released from the ovarian follicle. It also increases the synthesis of prostaglandins, short-lived hormones needed for ovulation. Once ovulation has occurred, the egg leaves the ovary and travels down the fallopian tube to the uterus.

Both estrogen and progesterone are produced during this second half of the cycle. If the released egg isn’t fertilized, both estrogen and progesterone production decline rapidly, triggering menstruation at the end of the monthly cycle. Thus, estrogen is produced during the entire menstrual cycle, while progesterone is only produced during the second half of the cycle.

As you approach menopause, this process is even more exaggerated. Although your ovaries and adrenal glands continue to produce a lower potency estrogen (estrone), and some estriol (a weaker form of estrogen) is produced by your liver, the amounts don’t support your systems the way your premenopause hormone production does. During this process, four things happen simultaneously:

• your ovaries age and shrink;
• they are less responsive to the hypothalmic-pituitary signals;
• you have fewer eggs to mature; and
• the eggs you have left are older and less healthy.

In an effort to bring your cycle back into balance, your brain’s triggering signals increase as much as ten-fold, trying to stimulate ovulation. During the early stages of menopause, this becomes more and more difficult to achieve. While estrogen production declines significantly, your progesterone levels decrease much more significantly, with production almost ceasing completely. This can lead to estrogen dominance, and consequently, put the health of all of your tissues—especially your reproductive organs—in jeopardy.

That’s because research has shown that unopposed estrogen levels may be carcinogenic to estrogen-sensitive tissues such as the ovaries, and may be a key cause of most female cancers.

If future blogs, I’ll discuss the nutritional and emotional steps you can take to keep estrogen levels in balance and reduce your risk for both estrogen dominance and ovarian cancer.

In the meantime, you can try using natural progesterone to balance your hormone levels. A typical dosage of natural progesterone cream is 1/4 to 1/2 teaspoon applied to any clean area of the skin once or twice a day.

If your menstrual periods are regular, Dr. Lark recommends using progesterone cream about 10 days before the expected start of your period. However, if you suffer from heavy or irregular menstrual periods, apply progesterone cream from day 12 to day 26 of your cycle.

If you are experiencing menopause symptoms and using some sort of estrogenic support, natural or otherwise, Dr. Lark suggesst using natural progesterone three weeks a month, with one week off.

With my constraints on the type of soy foods I recommend, many women often ask me how on earth they are supposed to work with the three soy foods I do allow: edamame, tempeh (fermented tofu), or tofu. Here are a few of my favorite suggestions.

Edamame

Edamame is easy! For a delicious finger food (and great alternative to greasy, unhealthy chips), steam edamame, toss with sea salt, and enjoy!

I also like to toss edamame into my salads for a quick hit of protein.

Tempeh

This one seems to baffle even the most devout vegetarian. The simplest answer? Treat like ground beef. Simply crumble tempeh and lightly sauté with onions and peppers. Add some diced tomatoes and your favorite blend of Italian spices and you have a delicious pasta sauce!

Another favorite? Add tempeh to chili to give it a protein-powered boost without altering the flavor of your favorite recipe. Again, crumble the tempeh to achieve the best texture and mouth feel.

Tofu

The bad news: Tofu is rather bland. The good news: Tofu is like a culinary chameleon, meaning that whatever you add to tofu, it magically “becomes.” Therefore, the secret to tofu is marinade and spice.

The easiest tofu recipe I know is to mix 2/3 cup tamari sauce, 2/3 cup olive oil, and 1/3 cup balsalmic vinegar. Add 2-3 tablespoons of your favorite spice mix and blend well. Cut tofu block into five slices. Add to marinade and refrigerate (covered) for at least four hours. Lightly sauté and you have a delicious meal that can be pair with virtually any side dish!

Of course, no tofu discussion would be complete (at least as far as I’m concerned) without a miso soup recipe. Here’s one from Hormone Revolution!

Miso Soup
Serves 4

4 cups water, divided
2 carrots, sliced
1 onion, sliced
1 cup tofu, cubed
4 tablespoons miso
1 bunch scallions, chopped
½ tablespoon fresh parsley, chopped

1. In a large pot, heat ½ cup water.
2. Add carrots and onions and cook for 8-10 minutes.
3. Add another ½ cup water and tofu. Cook for 5-7 minutes.
4. Add the rest of the water and bring to a boil.
5. Lower heat, cover, and simmer for 15 minutes.
6. In a small bowl, add 2 tablespoons of boiled water to miso to create a thin paste.
7. Add miso paste, scallions, and parsley to pot and stir.
8. Cook for five minutes and serve warm.

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.

To soy or not to soy…that is the question I am asked at least once a week. Unfortunately, there’s not a clear answer, even in the research. Part of the problem is lies in the underwriters of many studies. For example, many of the pro-soy studies are funded, in part, by John Deere and other companies that have a vested interest in soy production. On the flip side, some of the anti-soy studies are funded, in part, by the dairy lobby, which has an interest in less soy, more dairy. This makes the already murky waters a bit murkier.

For me, I tend to lean toward less soy less often. Here’s why.

For women with estrogen dominance or those suffering from perimenopause symptoms where estrogen levels are already a bit high, adding more estrogen (albeit phytoestrogen) to the mix doesn’t seem to make rational sense. Now, I’ve heard that the soy blocks the estrogen receptors and blocks you more potent estrogens from locking in and all that; but the reality is, you are adding an additional estrogen to a system that’s already overtaxed. That cannot be good.

For women looking for relief from their menopause symptoms, soy can be a Godsend for the exact same reason it’s questionable for estrogen dominant women. Meaning, you are providing additional estrogen where estrogen levels are low. Sounds good, right? Well, maybe, maybe not.

A study from the May 2002 issue of Cancer Research looked at the interactions between dietary genistein and tamoxifen (an estrogen antagonist used in the treatment of estrogen-dependent breast cancer). Researchers implanted estrogen-dependent breast cancer cells in mice who had had their ovaries and thymus removed. They found that genistein negated or overwhelmed the inhibitory effect of tamoxifen. Based on these findings, they urged postmenopausal women to exercise caution when consuming dietary genistein while taking tamoxifen.

Other studies that shown a correlation between dietary intake of isoflavones and thyroid disease for several species of animals. Additionally, some studies have found that animals fed soy isoflavones developed enlarged organs, particularly the pancreas and thyroid, as well as increased deposition of fat in the liver.

Additionally, Dr. Lark has written in the past that women who have inflammatory bowel disease, autoimmune thyroiditis, and/or a known allergy or sensitivity to soy should avoid soy. Finally, soy is one of the two most genetically modified (GMO) foods in the United States. That for me is a huge red flag.

My Suggestion

Given all the controversy, the GMO issue, the interaction with tamoxifen, and the possible thyroid concern, I personally err on the side of caution with soy. I limit myself to true soy foods only, meaning edamame (the beans themselves), tofu, and tempeh and always, always organic (eliminates the GMO concern). I also limit my soy consumption to no more than three times a week.

Did you know that, in Europe, there are more than 400 chemicals that are not allowed to be included in beauty products? However, the United States allows many of these ingredients to be included in cosmetics. That is outrageous!

While there are at least 10 cosmetic ingredients that I personally avoid, five are particularly problematic. They include parabens, petrolatum, propylene glycol, and synthetic colors and fragrances.

Parabens are synthetic preservatives that include four classes—methyl, propyl, butyl, and ethyl. Many different sources list parabens as “highly toxic,” and even more disturbing is the suggestion that parabens are xenoestrogens, meaning they have an estrogenic effect on your body.

Also known as petroleum and paraffin jelly, petrolatum is a type of mineral oil that is often used to seal in moisture. This is ironic, because petrolatum actually interferes with your skin’s own moisturizing ability. Skin care products that contain petrolatum are often waxy. So, instead of your skin absorbing the product, it just sits on top of your skin clogging your pores, leading to blackheads and whiteheads, and eventually enlarged pores. This is the exactly the opposite of what you are trying to achieve if wrinkle-free skin is your goal.

Propylene glycol is usually a mix of synthetic petrochemicals. In fact, it is found in brake and hydraulic fluid, and is the active ingredient in antifreeze! Manufacturers often include it in makeup to hold in moisture. This is terrifying when you consider that the Material Safety Data Sheet (MSDS) warns users to “avoid contact with eyes, skin, and clothing” and to “avoid prolonged or repeated exposure.” The reason? Propylene glycol has been known to cause allergic and reactions, and has also been found to break down protein and the structure of your cells.

Synthetic colors are listed as FD&C or D&C colors, such as FD&C Red 6 or D&C Yellow 8. In the case of FD&C colors, the FDA has certified them safe for drugs and cosmetics as well as food, but D&C colors can only be used in drugs and cosmetics. Strange, isn’t it? As if the chemicals in a D&C color that bar it from being used in food aren’t also entering your bloodstream and affecting your body. Interestingly, even the FDA itself recommends that most FD&C and D&C colors not be used in any cosmetic eye products, including eye creams, mascara, eye shadow, eye liners, and foundations.

Fragrance can be a tricky ingredient. For example, the label may not even say synthetic fragrance. In fact, it is more likely to simply say fragrance, perfume, or parfum. And the label “fragrance” does not mean just one ingredient; it can contain as many as 200 ingredients that will likely not be listed!

Natural Beauty Care Products

The key to avoiding these skin saboteurs and striving for chemical-free, wrinkle-free skin is to choose the best natural beauty care products available. Avoid the chemicals and look for natural skin care ingredients such as squalane, jojoba oil, and other natural oils, as well as antioxidants like green tea and vitamin C.

My personal natural anti-aging skin care system includes Ocean Actives Squalane eye cream and Arcona tea tree soap and exfoliator in the morning, John Masters rose water hydrating spray throughout the day, and Trilane anti-aging moisturizer at night. Not only do these natural beauty care products keeps my skin soft and smooth, but I don't have to worry that I am sacrificing beauty for health. And that knowledge alone is enough to keep wrinkles and worry lines at bay!

One of the easiest and most delicious ways to get the DIM you need to balance estrogen levels and offset estrogen balance is to increase your consumption of Brassica vegetables. Here are two of my favorite recipes. Enjoy!

Garden-Style Primavera

I developed this recipe for Dr. Lark’s newsletter several years, and it’s still a keeper!

1 tbsp olive oil
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup sliced red pepper
1 tsp minced garlic
2/3 cup of diced tomatoes, with juice
1 tsp basil
1/8–1/4 tsp ground pepper
2 cup of rice noodles, cooked
3 tsp goat cheese, crumbled

1. Heat oil in large skillet.
2. Add cauliflower, broccoli, red pepper, and garlic and sauté for 3–5 minutes.
3. Add tomatoes, basil, and pepper and simmer for 5–6 minutes.
4. Add rice noodles and toss well.
5. Top with goat cheese and serve.

Broccoli Salad

This is a must-have for every picnic or pot luck! It is also featured in the book I co-authored with Dr. Lark entitled Hormone Revolution.

¾ cup nonfat mayonnaise
¼ cup erythritol
1 tbsp white vinegar
1 large head of broccoli
6 scallions, diced
4 pieces turkey bacon, crumbled
½ cup goat cheese, crumbled
¼ cup sunflower seeds.

1. Combine mayonnaise, erythritol, and vinegar. Mix well, cover, and place in refrigerator for 1 to 2 hours.
2. Cut broccoli into small flowerettes. Add scallions, bacon, goat cheese, and sunflower seeds.
3. Mix in dressing and serve.

One of the best supplements to help with this is DIM. DIM (or the long fancy version diindolylmethane) is a plant compound found in Brassica vegetables such as broccoli, cauliflower, bok choy, cabbage, and Brussels sprouts. Researchers have found that this interesting little nutrient is quite beneficial in promoting healthy estrogen metabolism.

During estrogen metabolism, the most potent form of estrogen (estradiol) is converted into estrone. Estrone then becomes either 2-hydroxyestrone (a “good” estrone metabolite) or 16-alpha-hydroxyestrone (a “bad” estrogen metabolite).

This is where DIM comes in. Research has shown that when DIM is ingested, it not only encourages its own metabolism, but that of estrogen. While it is not an estrogen or even an estrogen-mimic, its metabolic pathway exactly coincides with the metabolic pathway of estrogen. When these pathways intersect, DIM favorably adjusts the estrogen metabolic pathways by simultaneously increasing the good estrogen metabolites and decreasing the bad estrogen metabolites.

A 2000 study from Epidemiology proves this point. American researchers took urine samples from 34 healthy postmenopausal women. They then added 10 grams of broccoli a day to the women’s diets. After taking another urine sample, researchers found that this dietary change significantly increased the 2-hydroxyestrone to 16-alpha-hydroxyestrone ratio.

This is good news for those of us with estrogen dominance and elevated estrogen levels. To ensure you are getting enough DIM, you can increase your consumption of Brassica vegetables and/or take 30 mg of supplemental DIM per day, with meals.

“Corby” asked a question related to my post about the use of melatonin for insomnia. The questions was does melatonin increase or cause depression. The short answer is…maybe, but not likely.

Several studies have confirmed that people who suffer from depression have low levels of melatonin (Lancet, 1979) (Biol Psychiatry, 1984). Other studies have linked depression to a delayed melatonin cycle (Psychoneuroendocrinology, 2004).

Melatonin is produced from serotonin and secreted by the pineal gland. Its secretion takes place at night and is inhibited by light. As such, it sets and regulates the timing of your body’s natural circadian rhythms, such as waking and sleeping. When this cycle is delayed, depression and depressive symptoms can occur.

This cycle is particularly affected during early menopause and, in fact, during all stages of menopause. As you get older, you produce less and less melatonin. Melatonin is produced from serotonin, and serotonin production is stimulated by estrogen. Low estrogen levels equates to low serotonin, which results in low melatonin.

As you can imagine, there is research to suggest that taking supplemental melatonin can help treat mild depression (Psychiatry Research, January 1998), including depression related to menopause and even premenopause. However, there are a few studies that have shown that melatonin can have a negative effect on depression (J Psychiatry, 1976).

Though the studies are small in scope and often include a small number of trial participants, it is always best to err on the side of caution. As the University of Maryland Medical Center advises, “Melatonin should be used with caution in people with depression and should be appropriately timed with…sleep-phase changes. Disruption of normal circadian rhythm by poorly timed melatonin administration may worsen depression."

I am heading to a lakefront cottage soon, and while I am thrilled to be getting away and spending time with family, there is one aspect I am not looking forward to—those few dimples that peek out the side of my swimsuit. Yep, I too have a bit of cellulite and will be spending the next week or so trying to reduce the appearance of cellulite on my tushie.

The first thing I’ll do is really clean up my diet. No sugar, dairy, and wheat for me! Plus, I’ll add in lots of complex carbs and lean proteins, such as brown rice, flaxseed, free-range eggs, and wild-caught fish. Eating this type of diet can help to reduce cellulite.

I’ll also up my water intake and reduce anything that makes me retain water, such as salt and caffeine. This will help me flush the toxins and fats out of my system, and more importantly, flush out the fat stores that contribute to cellulite.

And my cardio exercise will get a kick in the pants as well. This means increasing my daily walk to a daily run of at least 45 minutes. I’ve found that the more cardio I do, the easier it is to reduce cellulite in my problem areas.

Lastly, I’ll do a few coffee-ground massages to help remove toxins and improve circulation in the affected area, thereby reducing the appearance of cellulite. While ingesting caffeine can contribute to the appearance of cellulite, rubbing coffee grounds on cellulite helps to tighten your skin and tissues by constricting your superficial blood vessels.

There are several good products on the market that help to reduce the appearance of cellulite , but I prefer to make my own. Below is one of my personal favorite natural skin care recipes for cellulite-free skin. And it smells amazing!

Reduce Cellulite With a Luscious Latte Lather

1/3 cup raw brown sugar

1-1/2 tablespoon fresh coffee grounds

1-1/2 tablespoon ground almonds

2 teaspoon peppermint oil

4 teaspoon flaxseed oil

1 teaspoon squalane

9 drops peppermint oil

1/4 teaspoon cocoa powder

1. Mix all ingredients in an air-tight container (preferably plastic).
2. Use in the shower, rubbing all over your body in a circular motion. (You can use as much or as little as you want.)
3. Store remaining mixture in the refrigerator until your next cellulite-blasting massages!
    

My formative years were crafted in the 1980s. And as I turned from a girl to a woman during this decade, one man was there by my side…Michael Jackson. I remember racing to a friend’s house to watch his next video, attempt his latest dance move, or simply revel in his songs. So, it was with great sadness that heard of his passing. But what is even more disturbing to me is that it appears as though hard-core sleeping pills (Diprivan) may have played a role in his death.

This is an issue near-and-dear to my heart. Insomnia runs in my family. My grandmother and mother both have great difficulties sleeping, and I tend to wake up in the night and have difficulty falling back to sleep. For me, it is more stress related, with many “to-dos” running through my head each night. However, for my mother and grandmother, it is more of a menopause symptom, closely related to declining estrogen levels.

I have avoided taking any prescription sleeping pills, as they are highly addictive, and you need more and more to achieve the same level of sleep satisfaction. This is likely the case with Michael Jackson. Many reports indicate that he had great difficulty sleeping and needed stronger and stronger medication to achieve the rest he desperately desired.

My grandmother started on the same path, frequently taking as many as three sleeping pills a night. It started to affect her behavior, her health, and her relationships. We practically had to have an intervention to simply lower her dosage, let alone try to get her off the pills. Fortunately, she was able to cut back to a lower dose and stay there. Plus, the experience scared my mother enough to give up her sleeping pills altogether.

Fall Asleep with Natural Hormones

If you also have trouble sleeping due to stress, anxiety, declining estrogen levels, or simply as a side effect of menopause, there are many natural solutions for you. The two that work the best for me are melatonin and 5-HTP.

Melatonin is a hormone produced by the pineal gland. It is made from the neurotransmitter serotonin and is responsible for setting and regulating the timing of your body's natural rhythms, including waking and sleeping. According to an analysis published in 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.

For melatonin to work, your bedroom needs to be dark, as light suppresses its release. When using melatonin, Dr. Lark recommends that you start with a small dose, 1 mg, at bedtime to improve sleep.

5-HTP is the precursor to serotonin. Within your brain, serotonin often inhibits the firing of neurons, which dampens many of your behaviors, and relaxes you and calms you down. It plays a key role in regulating sleep, as well as temperature, blood pressure, and biorhythms. If stress and anxiety is the reason for your sleepless night, then 5-HTP may do the trick.

Dr. Lark suggests taking 50–100 mg to help you sleep. 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.

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.

Twice a year, I hold week-long SkyLab boot camps with Jackie Warner, star of Bravo TV’s Workout. The most recent boot camp we held was in early June this year.

At the boot camp, Jackie was raving about a new sweetener called Truvia. Because I have seen the ads on TV and in magazines, I was immediately suspicious. Usually, when a “natural” sweetener takes up this type of ad space, it is not very natural. Think Splenda.

As it turns out, my concerns were unnecessary. Truvia is made from rebiana, erythritol, and natural flavors. While I’d like to know a bit more about these “natural flavors,” the other ingredients are fine.

Rebiana comes from the stevia plant, and as you know from my June 26, 2009 posting, I am a huge fan of stevia. Erythritol is a naturally occurring sugar alcohol that is nearly calorie-free. Like other sugar alcohols, erythritol doesn’t spike glucose or insulin levels; however, unlike most sugar alcohols, it doesn’t cause the “laxative” response that come people get with xylitol or maltitol.

All of this makes Truvia a great, sweet option for women suffering from menopause symptoms such as night sweats or hot flashes, as Truvia won’t alter hormone levels. More specifically, it won’t increase estrogen levels, which is a huge plus for women with estrogen dominance.

And, if weight loss is a priority for you this summer, Truvia may be your new best friend. Make it a part of your natural weight loss plan by adding it to oatmeal, green tea, or anything that you want to make just a little bit sweeter.

Hmmm…maybe I can add it to my husband!

When I think of addiction, I go right to alcohol or drugs. But one of the most common (and most dangerous) addictions is sugar addiction.

Like most narcotics, eating a diet high in sugar gives you a “high,” and can help to mask negative feelings like loneliness, depression, resentment, or fear. In fact, sugar has opioid or narcotic properties, meaning it acts like an endorphin in your body. But, like any drug, this lift is short-lived, and soon you need more and more sugar to achieve the same effect.

There is also physical withdrawal from sugar. During the SkyLab bootcamps that I run, we break sugar addictions from the onset. And within four to five days, many of the participants experience sugar withdrawal. This can take the form of shaking, anxiety, low energy, and extreme cravings as they come off sugar. And research has shown this detox to be very real.

In a study published in the June 2002 issue of Obesity Research, scientists deprived rats of food for 12 hours, then fed them a glucose solution for the next 12 hours. Withdrawal was then induced using either 24 hours of food deprivation or the withdrawal drug naloxone. In both cases, the rats showed signs of withdrawal, including teeth chattering, shaking, and tremors. Researchers concluded that withdrawal from repeated, excessive sugar intake created symptoms that were similar to those of withdrawal from morphine and nicotine.

Sugar Wreaks Havoc on Female Hormones

Sugar depletes your body of important nutrients, including calcium, magnesium, and potassium. This leaching actually leads to cravings and binges as your body desperately seeks to replenish the nutrients that have been taken away.

It also increases estrogen levels, which can exacerbate estrogen dominance and worsen menopause symptoms, including hot flashes, night sweats, and other menopause problems.

Sugar Sabotages Weight Loss

If you have a few extra pounds you have been fighting to lose, then sugar may be the culprit. Sugar is a born enemy of natural weight loss. Sugar contributes to false fat, increases inflammation, and can worsen digestive problems. It also provides empty calories, meaning you tend to overeat sugary, starchy foods without ever really feeling full and satisfied.

So, if you are looking to lose weight, reduce the appearance of cellulite, and regain appetite control, cut the sugar…today!

Sugar Damages Your Skin

Sugary foods overstimulate your sebaceous glands and can trigger excess oil production. They can also contribute to blood sugar imbalances, which can worsen symptoms of anxiety and stress, both of which can lead to breakouts. Who needs acne at our age!

Sugar also has a vasoconstrictive effect, which translates to decreased circulation to the skin. This can lead to wrinkles and sallow-looking skin. So wrinkle-free skin is your goal, then losing the sugar is the best natural skin care program you can find.

Overcoming Sugar Addiction

Beating any addiction can be difficult, and sugar is no different. I have found that the best way to break your sugar addiction is to go cold-turkey. This means no candy, bakery items, sugary coffee drinks, etc. Nada. Nothing.

This will take about five days to completely break. In that time, lean on fruits when you need a sweet treat, and drink lots and lots of water and herbal tea to help flush the sugar out of your system.

You can also try using to of the nutrients Dr. Lark recommends for controlling your appetite and reducing cravings. These include 5-HTP and chromium.

5-HTP is the precursor to serotonin, a critical neurotransmitter in your brain that influences mood and diminishes hunger. Take 50 mg of 5-HTP twice per day. Take it with half of an apple and 50–100 mg of vitamin B6 to facilitate uptake into the brain.  

Chromium is an essential trace mineral that is necessary for controlling blood sugar and helping to reduce food cravings. Aim for 100–200 mcg of chromium picolinate once or twice per day.

It’s one thing to plan out your main meals and make sure they are anti-inflammatory and don’t trigger false fat. But, if you are anything like me, the danger zone lies mid-afternoon when my lunch has digested and it’s not quite time for dinner and I am starving. And then it’s every woman for herself!

To fend off this snack attack and ensure that false fat doesn’t sneak into my diet, I make sure I have a stash of false-fat fighting snacks on hand. Here are five of my favorite:

1. A handful of tamari almonds (flavored with wheat-free soy sauce) and half a cup of berries.
2. Red pepper slices with 1/3 cup of hummus.
3. Salba Smart chia corn tortilla chips with 1/3 cup Salba salsa. (The chips and salsa contain chia seeds, which are packed with EFAs and fiber.)
4. Snack bar with less than 200 calories and 9 grams of sugar or less. Zoe’s Peanut Butter bar is my favorite!
5. Half an apple with two tablespoons of almond butter.