Sadly, female hormone fluctuations in general can cause unwanted hair growth. In the case of decreased estrogen levels (the opposite of estrogen dominance), the “I have hair where?” syndrome is also one of the common signs of menopause. In this case, the diminished estrogen levels throw off the balance between female hormones and male hormones (androgens/testosterone). As a result, the effect of androgens is unmasked as women’s production of estrogen decreases, and the low estrogen/high androgen ratio can affect hair growth rate, placement, and appearance, often taking on a more male-like pattern.
While there are a variety of ways to remove the hair, including shaving, plucking, waxing, depilation, laser, and electrolysis, the primary method Dr. Lark and I recommend is sugaring. Like waxing, sugaring removes hair at the root, but it’s gentle on the surrounding skin.
My favorite sugaring product is Moom. It is one of the cleanest natural beauty care products on the market. In fact, its ingredients are simply sugar, chamomile, lemon, and tea tree oil. While the sugar works to remove the hair, the tea tree oil acts as a mild anesthetic, and the chamomile and lemon function as natural antiseptics.
If you have unwanted hair growth, regardless of your estrogen level status, give Moom a try.
With Thanksgiving just two days away, you’d think that most people have their meals planned out. However, if the phone calls I’ve received from family and friends are any indication, this is not the case.
One of the things I am most frequently asked for are delicious yet healthy desserts that will please even the most finicky of palates. So, to make good on these requests, here are two easy yet delicious treats that will not only help you balance your estrogen levels, but will have your guests begging for more.
Both of these recipes are adapted from Eat Papayas Naked, by Dr. Lark.
Baked Pears
Serves 2
This recipe is perfect for women with estrogen dominance or for those on a natural weight loss plan.
2 large pears, peeled and halved
¼ cup apple juice
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 tablespoon chopped walnuts
1. Preheat oven to 350°F.
2. Core pears and place in a shallow baking dish.
3. Pour apple juice over the pears and sprinkle with nutmeg and cinnamon.
4. Cover dish with tin foil and bake for 30 minutes.
5. While pears are baking, toast walnuts in a skillet coated lightly coated with olive oil. Toast until walnuts are lightly browned (about 5 minutes).
6. Divide walnuts evenly among pears and serve warm.
Pumpkin Oatmeal Cookies
Makes 4–5 dozen
Pumpkin contains beta-carotene, which is a terrific natural skin care ingredient. Plus, the fiber from the oatmeal and the sugar-free benefits of erythritol make these treats perfect for women trying to lose weight!
1 cup canned pumpkin
¾ cup erythritol
2 eggs
1 teaspoon vanilla
3 cups rolled oats
1 ½ cups Pamela’s gluten-free baking mix
½ teaspoon baking soda
½ teaspoon baking powder
1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon ground cloves
1 cup currants
Cooking spray
1. Preheat oven to 350°F.
2. Cream pumpkin and erythritol together until fluffy and well-blended (about 3–4 minutes).
3. Add eggs and vanilla and mix until well blended.
4. In a separate bowl, combine dry ingredients (Pamela’s baking mix through cloves).
5. Add dry ingredients to pumpkin mixture and blend well.
6. Add currants and mix well.
7. Spoon 1” balls onto cookie sheet coated with cooking spray, spacing about two inches apart.
8. Bake for 16–18 minutes, or until golden.
9. Cool on wire rack then enjoy!
Women with estrogen dominance as well as those who suffer from menopause problems whose diets are high in saturated fats, such as butter and dairy products (especially cheese and ice cream), often stimulate the growth of unhealthy, anaerobic bacteria in their intestinal tract. These bacteria chemically change the breakdown products of estrogen into forms that can be reabsorbed back into the body.
These bacteria split estrogen from the binding substances that inactivate it in your liver. This splitting process causes free estrogen to be reformed within your intestinal tract. As this free estrogen is reabsorbed into the circulation, it increases free estrogen levels within the blood.
To suppress the growth of these unhealthy bacteria, you should not only reduce your intake of saturated fat (which can lead to the problem in the first place), you need to increase your intake of probiotic-rich, fermented foods so you can recolonize your intestinal tract with healthy bacteria. These include yogurt (preferably goat- or coconut-based), kim chee, pickles, and sauerkraut.
Women with estrogen dominance or high estrogen levels need to eat a more acidic diet that can help to bring estrogen levels back into balance by interfering with estrogen’s ability to bind to tissue receptors, as well as support the breakdown, detoxification, and elimination of estrogen by the liver and intestinal tract.
The best foods for job include:
• High fiber foods such as buckwheat and flaxseed
• Citrus fruits
• All vegetables
• Free-range poultry and wild fish
• Soy and soy-based foods
• Vinegar
• Hot, spicy foods
• Nuts like almonds and walnuts
While this may seem like the title of a bad B-movie, it is actually a pretty accurate description of polycystic ovarian syndrome (PCOS). If you are like me and suffer from PCOS, you know how frustrating and difficult this condition can be. On one hand, you suffer with the effects of too much testosterone, including acne and increased growth of hair on the face, abdomen, upper thighs, chest, and back. Plus, you must contend with estrogen dominance issues, such as infertility and menstrual irregularities.
As if that weren’t bad enough, us PCOS women are also at risk for insulin resistance, which can cause many sufferers to become severely overweight, putting us at risk for diabetes and diabetic complications.
Part of the difficulty with PCOS is that it has multiple underlying causes, namely a number of different hormonal imbalances. Specifically, the production of the pituitary’s luteinizing hormone is significantly elevated in women with PCOS, while the production of the pituitary’s follicle-stimulating hormone is normal or slightly diminished. The imbalances in these female hormones upset the normal production of estrogen, progesterone, and testosterone by the ovaries and adrenal glands, disrupting the healthy balance between all three of these female sex hormones.
Fortunately, by following a particular diet (namely one geared toward women with estrogen dominance), and taking some targeted nutrients, you can find relief from PCOS. I know, because I have. And I’ll share the diet and nutrients with you in future postings.
Fall is my favorite time of the year. Not only does it mean snuggly sweaters and football, but it is also the time to pull out those soup and stew recipes. As you look through your favorites, keep your hormone type in mind.
If you have low estrogen levels and are experiencing menopause symptoms, you will want to lean toward recipes that are light on the spice and acid and high in vegetables, gluten-free grains, legumes, and seafood/fish.
If you have high estrogen levels and/or are estrogen dominant, then you’ll want to lean toward a diet rich in fruits and vegetables, poultry, fish, eggs, and more acidic condiments like vinegar and lemon juice. You will want to steer away from a grain-heavy diet.
In some cases, you’ll find that perfect recipe that pleases both estrogen profile. And here is just such a one for you!
Butternut Squash Soup
Serves 6
Butternut squash is rich in beta-carotene and vitamin C. Beta-carotene helps balance the estrogen excess in women with estrogen dominance, while vitamin C has many menopausal benefits, including the ability to fight heart disease by preventing the oxidation of LDL cholesterol.
Plus, the onions in the recipe provide the antioxidant power of quercetin. And with an antiseptic boost from sage, this soup is sure to keep your immune system strong during the cold winter months.
1 cup red onion, chopped
2 teaspoon olive oil
1 teaspoon ground sage
½ teaspoon sea salt
½ teaspoon cayenne pepper
3 cups vegetable broth
1 large butternut squash, peeled, seeded, and cubed
2 tablespoons soy or rice parmesan cheese (optional)
- In a soup pot, sauté onion in olive oil over medium heat until soft
- Add sage, salt, pepper, broth, and squash. Bring to a boil.
- Reduce heat and simmer for 25-30 minutes, or until squash is soft.
- Ladle ¾ of the soup in to a blender or food processor and purée.
- Pour back into pot and reheat for 5 minutes.
- Stir in parmesan cheese (if desired) and serve.
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.
To avoid being that proverbial, er, assumer, here are two fantastic smoothie recipes, each designed for your particular hormone type.
Women With Excess Estrogen Levels
This recipe is great for women with estrogen dominance, as well as those who are in premenopause or early menopause. Not only will it help to reduce estrogen levels, but it can also promote healthy weight loss by increasing fiber!
Berry Heavenly
Serves 1
1 cup almond milk
3 tablespoons ground flaxseed
½ cup frozen strawberries
½ cup frozen blueberries
1. Combine all ingredients in a blender and process until smooth.
2. Serve chilled.
Women with Decreased Estrogen Levels
This recipe is a delicious way to cool the fires of menopause symptoms such as night sweats and hot flashes. Plus, the soy can help to ease other menopause problems like dry skin and other cosmetic signs of menopause.
Mango Banana Smoothie
Serves 2
1½ cups soy milk
3 tablespoons ground flaxseed
¾ cup aloe vera juice
¾ cup frozen mangos
1 banana
1. Combine all ingredients in a blender and process until smooth.
2. Serve chilled.
According to a study from Tufts University Medical School, vegetarian women excrete two to three times more estrogen in their bowel movements than do other women who eat a diet lower in fiber and higher in fat. This is great news for estrogen dominant women who are trying to reduce the estrogen load in their body.
In addition to regulating estrogen levels, fiber also binds to cholesterol. This helps to keep your bad cholesterol levels in a healthy range.
According to a study from the Journal of the American Neutraceutical Association, fiber also helps to lower glucose concentration and triglyceride levels. Researchers asked nine women with high blood pressure to eat 40 grams of flaxseed every day for 12 weeks. At the end of the testing period, the women’s average glucose levels decreased by 16 percent and their triglyceride levels dropped 25 percent (from 202 mg/dl to 150 mg/dl).
Moreover, fiber has been found to promote feelings of satiety (helps to prevent overeating and food cravings), slows the digestive process, supports weight loss, promotes regular bowel movements and healthy colon function, and works to maintain normal blood sugar and insulin levels. These are all great benefits for women who are estrogen dominant, are in premenopause, or are suffering from perimenopause symptoms as well as women who estrogen deficient and suffering from menopause symptoms.
There are two types of fiber: soluble and insoluble. Soluble fibers (dissolvable in water) are found in fruits, vegetables, nuts, and beans. Insoluble fibers (not dissolvable in water) are found in oatmeal, oat bran, sesame seeds, and dried beans. To ensure that you are getting adequate amounts of both kinds of fiber (and therefore ensuring the effective elimination of excess estrogen), be sure to eat whole-grain cereals and flours; brown rice; all kinds of bran; fruits such as apricots, prunes, and apples (with skins); nuts and seeds; beans, lentils, and peas; and a wide variety of vegetables. Several of these foods should be included in every meal.
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!
As I’m sure you’ve heard, the FDA issued a consumer advisory regarding several Hydroxycut products on May 1, 2009. (Hydroxycut products are supplements geared at promoting weight loss, fat burning, increased energy and metabolism, and decreased appetite.)
According to the FDA, they have received 23 reports over the course of seven years that people taking Hydroxycut products experienced serious liver-related problems. The FDA advisory goes on to state, “Although the liver damage appears to be relatively rare, FDA believes consumers should not be exposed to unnecessary risks.” As a result of the FDA advisory, Iovate Health Sciences (the manufacturer of Hydroxycut products) issued a voluntary recall of the products in question.
This recall shows, yet again, that the idea of “weight loss in a bottle” is a myth. As Dr. Lark has written about time and again and I have preached in seminar and retreats several times over, the “secret” to effective weight loss is (drum roll please!)…exercise and proper nutrition.
That being said, there are a few tricks laying right in your refrigerator or kitchen cabinet that can make your weight loss efforts, well, effortless, such as green tea and flaxseed. Then there are the things that should NOT be in your frig or cupboard…things like wheat and dairy. Let me explain.
Both wheat and dairy are common food allergens. For some, this can translate to very serious conditions such as celiac disease (wheat and gluten allergy) or lactose intolerance (dairy allergy). However, thousands of women have developed an intolerance to these foods. The result is often “false fat” due to inflammation of the digestive system.
When you think of inflammation, you most likely think of swelling around a knee or bruise. But the reality is that no matter where an injury occurs, the physical manifestations are the same—pain, stiffness, and swelling. Therefore, when certain foods irritate or “injure” your intestinal tract, the abdomen and midriff can swell, resulting in bloating and fluid retention in the abdomen—this is false fat. Simply avoiding foods that contain wheat and dairy can result in a flatter tummy for many women.
And if you are looking for delicious way to boost your metabolism and burn calories, skip the hype and just brew up a cup of green tea. Green tea contains polyphenols, which appear to block the enzyme that breaks down norepinephrine, a brain chemical that regulates your metabolism. The higher your levels of norepinephrine, the faster your metabolism, which in turn allows you to burn calories even more efficiently. To reap the full benefits of green tea for weight loss, aim for drinking three 8-ounce cups of green tea a day. This is enough to provide roughly 240 to 320 mg of polyphenols.
And if you are looking for an easy, healthy way to decrease your appetite, try flaxseed. Flaxseed is living proof that great things do come in small packages. Flax is a great source of fiber, which has been shown to enhance weight loss, help in weight management, and decrease feelings of hunger. It does this by increasing bulk and helping to reduce appetite, thereby producing feelings of satiety.
Plus, flax contains essential fatty acids (great for skin, hair, energy levels, and heart protection), as well as phytoestrogens, weakly estrogenic plant nutrients that bind with your body’s estrogen receptors, mimicking the effects of estrogen. This is good news for anyone suffering from menopause symptoms such as night sweats, hot flashes, or other signs of menopause. Aim for 4–6 tablespoons of ground flaxseed a day. Simply sprinkle on dairy-free yogurt or oatmeal in the morning, over a salad at lunch or dinner, or add to your favorite smoothie as a snack.
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.
Ever since the Journal of the American Medical Association (JAMA) reported on the dangers of conventional hormone replacement therapy (HRT) in the July 17, 2002 issue of the journal, women have been scrambling to find a safer, yet still effective treatment for menopause symptoms.
In case you are not familiar with the study, JAMA reported on the findings from one part of the Women’s Health Initiative, an 8.5 year project funded by the National Institutes of Health. According to the findings, menopausal women taking estrogen/progestin for five years or more had an increased risk for blood clots, coronary heart disease, strokes, and breast cancer. In fact, researchers felt so strongly about the negative implications of long-term combined HRT, especially the unacceptably high risk for breast cancer, that they ended the study three years early! Participants were contacted and instructed to stop taking the drug—immediately.
As you can imagine, the pharmaceutical companies have been in a panic ever since, as hundreds of thousands of women have stopped taking their medication and look to natural medicine for answers…answers that many have found in bioidentical hormones.
Dr. Lark has written about and prescribed bioidentical hormones for more than 20 years. In fact, in our book Hormone Revolution, we have devoted several pages to the topic. And when it comes to using bioidentical hormones to treat menopause symptoms such as night sweats, hot flashes, and other signs of menopause, the most commonly prescribed hormone is estriol.
Given the sudden drought in conventional HRT usage (and therefore loss of money to pharmaceutical companies), as well as the increased interest and media attention surrounding the usage and efficacy of bioidentical hormones—namely estriol—it shouldn’t come as a surprise that the FDA is now cracking down on these natural options.
According to the FDA’s Web site, the “use of ‘bio-identical’ as a marketing term implying a benefit for the drug, for which there is no medical or scientific basis.” They even go so far as to state that estriol “is not a component of an FDA-approved drug and has not been proven safe and effective for any use.”
This is simply ridiculous and just plain outrageous. Estriol is the weakest, and therefore safest, of your three main types of estrogen. It has been studied in various animal and human studies and has been shown to be less likely to promote excessive tissue growth, and even helps prevent breast and endometrial cancers.
To me, that seems to contradict the “not been proven safe” part of the FDA’s statement. And, as for the “not been proven effective for any use,” I cannot help but wonder if the FDA is familiar with the JAMA study that found that estriol was particularly effective in treating vaginal atrophy, mood swings, and hot flashes. Or, how about study from Alternative Medicine Review, which found that estriol provided the protection of conventional hormone replacement therapy without the risks. Plus, estriol was found to ease menopause symptoms, including hot flashes, insomnia, vaginal dryness, and urinary tract infections.
Don’t be fooled by the FDA’s “concerns.” Sadly, in this arena, their main concern seems to be with the pharmaceutical company’s checkbooks, not your health. Keep yourself informed by reading blogs, newsletters, and informative emails from trusted sources and doing research for yourself. And fight for your right to natural alternatives to all your health concerns.
Ah, the humble flaxseed. Who knew that such a small seed could have such a profound impact on your hormonal health?
As Dr. Lark and I wrote in Hormone Revolution, flaxseed helps women at every stage of hormonal development. For women in the throes of estrogen dominance, premenopause, early menopause, and even perimenopause, flaxseed helps to increase progesterone production while simultaneously flushing excess estrogen from your system. This keeps perimenopause symptoms such as heavy menstrual bleeding at bay.
For women suffering from signs of menopause like dry skin or a flaky scalp, flaxseed helps to keep skin and tissues soft and supple. Plus, it helps to lubricate those creaky joints that seem to show up out of nowhere.
Given all the amazing things that flaxseed can do for women of all ages, the question remains: How do I manage to get the four to six tablespoons a day I need for optimum hormonal health? The answer is deliciously easy.
I find that breakfast is a great time to get flaxseed. I’ve included my three favorite breakfast ideas for you, as well as an easy lunch and dessert option.
- Add four tablespoons to a smoothie. My favorite is to take half a banana, 1 cup of berries, 1 cup almond milk, 1 cup fresh spinach, a handful of ice, and your flaxseed. Blend until smooth and drink immediately. The fruit “hides” the spinach, yet you are still getting 2+ servings of fruits and veggies!
- Add four tablespoons to oatmeal. I like to “steam microwave” half an apple (diced) and add to a cup of cooked oatmeal. Sprinkle on some cinnamon and your flax and you have a hot meal that just sings of autumn.
- Add four tablespoons to scrambled eggs. Yes, to eggs. You’ll have to trust me on this way. It is delicious! Scramble two eggs and add a little goat cheese and dill. Add the flax and mix well. It adds a nutty taste that goes beautifully with the goat cheese and dill.
- Add two to three tablespoons to your salad. Start with mixed greens of your choice. Add chopped veggies (I like cucumbers, celery, carrots, and mushrooms). Top with four ounces of chicken or salmon and sprinkle on the flax. Dress with two tablespoons of olive oil and one tablespoon of tamari sauce (a wheat-free soy sauce). Presto! A delicious, Asian-inspired salad you’re sure to love.
- Sprinkle two tablespoons into plain soy yogurt. Add a dropperful of chocolate raspberry liquid stevia to the yogurt, a handful of raspberries, and top with the flax. It’s reminiscent of a sundae…without the unwanted sugar and excess calories.
Estrogen dominance is often the cause of the perimenopause symptoms many women experience. Estrogen dominance is when your hormones are imbalanced and your body produces too much estrogen and not enough progesterone. My perimenopause program corrects estrogen dominance by reducing estrogen levels and promoting progesterone production. In this post, I will give you my diet recommendations to reduce your perimenopause symptoms, including estrogen dominance:
- Eat soy foods, buckwheat, citrus fruit rind and pulp (not the juice), and ground flax meal in shakes and cereals. They help to reduce estrogen production and prevent the hormone from binding to tissue receptors.
- Avoid caffeine, alcohol, chocolate, sugar, soft drinks, fruit juices, fried or fatty foods, and salt—all of which hamper the process that metabolizes estrogens and eliminates them from your body.
- Eat a low-fat, high-fiber diet to help your intestines eliminate estrogens so they are not reabsorbed into your body. Include plenty of fresh fruits, vegetables, whole grains and legumes (beans, peas).
- Reduce or eliminate red meats. They not only elevate estrogen levels but they also contain the type of fats that cause menstrual cramps and worsen the inflammation of endometriosis. Instead, eat fish such as salmon, mackerel, sardines, trout, and tuna which are high in beneficial omega-3 fatty acids that reduce the pain of menstrual cramps and endometriosis. Range-fed chicken or poultry are also good dietary options. In addition, instead of hamburgers and hotdogs, buy vegetarian Gardenburgers or Boca Burgers to prepare at home.
- Avoid dairy products since they have a negative effect on reproductive health similar to that of red meat. Use soy or rice substitutes, including soy and rice milk, cream cheese, sour cream and soy yogurt.
Lorraine, who had recently entered menopause, came to me complaining of pain, stiffness, and immobility. She also told me that she was feeling more nervous and agitated than ever. On top of that, her skin and hair had become very dry, and she was experiencing unbearable menopause hot flashes, night sweats, insomnia, and vaginal dryness. With all of these severe symptoms, it was clear to me that Lorraine was a typical estrogen deficient–fast processor.
I suggested that she completely eliminate all acidic foods, such as red meat, citrus fruits, and hot spices, and instead follow a vegetarian diet that had greater emphasis on cooked grains, beans, salads, and vegetables. I also recommended that she trade in the hot spices she loved so much for cooler spices like lemon balm, cilantro, basil, marjoram, and chamomile. Almost immediately, Lorraine noticed an improvement in her pain and immobility. A few months later, her menopause symptoms had calmed significantly, and she started to feel much more comfortable in general.
If you are an estrogen deficient–fast processor, you, like Lorraine, need to avoid all acidic and spicy foods and eat a mostly vegetarian, nutrient- and mineral-rich alkaline diet that will help restore you to a naturally healthy state of alkalinity. This includes:
• Most vegetables
• Gluten-free whole grains
• Legumes (beans and peas)
• Small amounts of raw seeds and nuts
• Organic eggs
• Wild fish such as salmon, mackerel, trout, and tuna
• Sea vegetables such as kelp
• Fruits like bananas, melons, and papayas
• Free-range poultry in moderation
Eating a diet rich in these types of foods will help will increase your energy, stamina, and resistance to disease. Plus, you’ll notice a dramatic decrease in troubling menopause symptoms like menopause hot flashes, night sweats, and vaginal dryness.
• 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.
Estrogen deficient–fast processors don’t want to heat up their bodies and sweat. It is more important to engage in slower, more expansive and relaxing aerobic activities that are moderately strenuous and can be done in a relaxed and leisurely way. For this reason, the best activities for women in this category include golf, gardening, swimming, and moderately-paced walking and bicycling. You can also try ballroom dancing—in particular, slower dances like the waltz.
In terms of stretching, the best types for this hormonal category include tai chi and hatha yoga, which are slower and more meditative. With these slower-paced exercises, you will tend to breathe more deeply and slowly. Moderate aerobic exercise relaxes, dilates, and expands the network of blood vessels in your body, and enables your heart to work more efficiently. Better circulation and oxygenation, in turn, improve the health of all of your organs, including your ovaries and uterus.
Personally, I am an avid walker. I walk almost every day at a moderate pace, breathing slowly and deeply to maximize the alkalinizing benefits. Walking keeps me limber and has helped me to maintain almost the same weight as when I was in medical school! And another benefit to this and all exercise is the reduction of menopause symptoms like menopause hot flashes and night sweats!
Stretching and flexibility exercises are also important parts of your workout routine. Stretching keeps you limber and helps your muscles and tendons function well into your older years. The best stretching exercise is Pilates, as it tends to include more intense and faster-paced movements. In addition, yoga is beneficial for these women—particularly the high-energy Bikram (hot), ashtanga, and power yoga.
Another benefit of these exercises? They help reduce menopause symptoms like menopause hot flashes and night sweats!
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