This is the info I have on SAM-e. I would think that St. John's Wort would be better for him. If you’re depressed AND suffer from chronic pain from conditions like arthritis, take SAM-E. This eases depression and acts as an anti-inflammatory to relieve aches. Avoid SAM-E if you have bipolar disease. Start with 1600 mg a day, then cut back. St. John’s Wort St. John’s Wort is the most popular and well-studied herb for minor and moderate depression. It has been tested head-to-head with Prozac. It often works just as well as Prozac with fewer side effects. One reason it works so well is because of its side effect. It causes photosensitivity. Bright light therapy helps reduce depression. By increasing your sensitivity to light, St. John’s Wort magnifies the effects of normal light. It acts just like you’re being exposed to continuous light therapy. The daily dosage varies from 300-1000 mg a day. Try it for at least a month. One warning: St. John’s Wort can reduce the effectiveness of some medications. If you take any drugs at all, consult with your doctor or pharmacist before taking this herb. Raises serotonin levels Helps relieve chronic insomnia Helps relieve mild depression – especially if you’re healthy and not taking other medications. May help relieve panic attacks – when taken 2-3 times a day Because this herb can sensitize the skin to sunlight, take it in the evening after the sun has set. There are some other supplements also that may be very helpful. But St. John's Wort is the first one that comes to mind. Let me know if you need info on others.

:iagree: I now give books only 10% - if they don't do anything for me in the first 10%, I give up. We do that with our read-alouds also. Life is too short to read rubbish that doesn't appeal to us.

Twilight series

I agree with all 3 - or should I say - all 6 - since I LOVED The Dragon Tattoo trilogy. :)

Thanks, Stacia. :)

:iagree: But I may need to start looking for all-natural products, which I'm not happy about at all, since I love Paula and natural products don't last very long in this climate. I'd rather use nothing at all in that case.

CAUSES OF HAIR LOSS • Poor Diet and vitamin and mineral deficiencies • Stress • Thyroid problem – especially if you have dry skin, weight gain, and fatigue • Taking large doses of Vitamin A (100,000 IU or more daily) for a long period of time • Genetics/Heredity • Harsh chemicals and hair dyes • Poor Circulation (daily scalp massage, brushing, lying on a slant board, yoga) • Acute Illness • Surgery • Radiation Exposure • Skin Disease (biotin is essential here) • Sudden Weight Loss • High Fever • Iron Deficiency (Up to 90 percent of women who experience hair loss also suffer from low iron levels). • Diabetes • Drugs – such as those used in chemotherapy • Ringworm and other fungal infections • Pregnancy • High concentration of metals in the body • Autoimmune diseases • Scalp Infections • If one is experiencing "male pattern baldness" type hair loss, where the hairline begins to recede and is thin only on top and not all over, it can be caused by metabolic syndrome. Fat distributed around the waist can actually cause a rise in androgens (male hormones) causing this problem. It can also revert back to normal if you can get the fat off your waist. WHEN TO SEE A PHYSICIAN If you are losing large amounts of hair, see a physician. It is normal to lose 50 to 150 hairs a day. If your hair appears to be dramatically thinning, it might be a sign of an underlying condition. While culprits can be as serious as thyroid disease and lupus, hair loss is most often caused by poor diet and stress. GOOD BOOKS The Hair Loss Cure: A Self-Help Guide by David H. Kingsley How to Beat Hair Loss by Antonio Alvi Armani, MD

EAT LESS The Standard American Diet is too rich in foods that actually starve the hair, such as fat, sugar, and refined foods. Eastern medicine says that eating too much meat can cause hair loss. This might very well be true. Cut down on sweets. Eastern medicine says that eating too much sugar can cause baldness on the sides of the forehead. Sugar is often a contributing factor in hair loss. After sugar is removed from some people’s diets, the hair-loss process is either halted or totally or partially reversed. OTHER TIPS/THINGS TO CONSIDER MASSAGE SCALP DAILY (SOME SAY 3 TIMES A DAY) Press the bristles of your brush on your scalp and make several strokes from your hairline to the base of your neck. Then make small circles over your entire scalp. Alternate these methods for 90 seconds. Massage your scalp with a mixture of essential oils daily for at least 7 months. Add 8 drops each of Rosemary, Thyme, and Lavender essential oils to 8 ounces of shampoo. Pour a small amount of the mixture into your hands and rub it into your hair, gently massaging your scalp. Let the mixture sit for three minutes and rinse thoroughly. OR Frederic Fekkai More Nighttime Follicle Boosting Treatment from sephora.com The niacin-derived compounds stimulate blood flow and activate cell receptors that influence hair growth. After applying these compounds for 6 months, 69 percent of women with hair loss saw significant increases in fullness. LIE UPSIDE DOWN! Lie on a slant board OR have your head hanging off the edge of the bed for 15 to 20 minutes per day. This will cause blood to flow to the scalp. YOGA Yoga helps a lot in slowing down and preventing hair loss. Try to Avoid: • Hard brushing • Tight braids • Pulling hair too hard when blow-drying • Blow drying if and when you can • Commercial shampoos or rinses with artificial colors, preservatives, and dyes • Harsh chemical products and hair spray Try to: • An acupuncturist can help develop an herbal formula that is tailored specifically to you, in addition to using the traditional needles to help restore hair growth. Herbs have a greater synergy with acupuncture, so you may see a greater benefit if you use both. • Use a satin pillowcase helps because your hair is less likely to catch and pull on it as it would on a cotton pillowcase. A side benefit is that it helps save your hairstyle for another day, so you aren't pulling out more hair in the styling process. You can get them on amazon. • Use the most natural hair products you can find. • Look for ingredients such as biotin, silica. aloe vera gel, vitamins C and E, jojoba oils, chamomile, marigold, ginseng, or passionflower. Most health-food stores carry a variety of natural hair care products. • Hair is fragile when it is wet. Gently pat your hair dry and squeeze out remaining moisture with a towel. • Calm a hectic schedule. Stress signals the body to produce cortisol, which elevates levels of hair-loss-promoting hormones.

EAT MORE Use Seaweed Gomasio to season your food, rather than iodized salt. I got mine from amazon. Peela, recommended Himalayan and Celtic sea salt - full of extra minerals. 84 minerals in sea salt- 2 in refined table salt. If there is one thing lacking in modern diets, it is minerals- more so than vitamins. Himalayan and Celtic Sea Salts as well as this one are rich in minerals, much richer than regular table salt. Increase your iodine intake with mineral-rich sea vegetables (agar, hijiki, kombu, nori, and wakame) at least twice a week. You can eat as much seaweed as you want. Brown seaweeds are highest in iodine. They include all forms of kelp. Fucus, also known as Bladderwrack, is considered to be the best for underactive thyroids. Hijiki and Sargassum are two other forms of brown seaweeds. Red seaweeds include dulse, nori, Irish moss, and Gracillaria. Since toasting doesn’t affect seaweed’s iodine content, you can eat it dried or dried and toasted. Toast some in the oven or in a dry frying pan to see if you prefer that taste. You can also powdered seaweed to your food or add larger pieces of seaweed to soups, grains, or vegetables. Seaweed should be an enjoyable addition to your diet, not an unpleasant experience. If you simply don’t like its taste, you can get it in capsules. Use 5-10 grams of mixed brown and red seaweed for thyroid problems. This is about 1 ½ teaspoons per day. Not all seaweeds are safe to eat. Some come from polluted waters. Be more cautious and talk to a naturopath if you’re on thyroid meds and want to try seaweed. Protein – plain yogurt, lean meat, fish, poultry, and eggs Up to 90 percent of women who experience hair loss also suffer from low iron levels. Eat at least 3 daily servings of IRON-RICH FOODS like lean beef, green leafy veggies, legumes, dried fruit, and nuts. Try to always take iron-rich foods with vitamin C-rich foods, such as tomatoes, to increase absorption by up to 4 times. Iron is a double-edged mineral for women. Menstruating women lose iron-rich blood every month, plus pregnancy, nursing, and strenuous physical exercise dramatically increases the need for this mineral. But later in life, excess iron, which accumulates in the body after menopause, may increase women’s risk for cancer and heart disease. If you’re over 50 or have experienced early or surgically induced menopause, see your doctor for a hematocrit, hemoglobin, and/or ferritin test to determine if you need iron. The ferritin test, which assesses stored iron, is most important here. If your levels approach anywhere from 150 to 200 ng/mL on the ferritin test, do avoid extra iron in supplements, iron-enriched grains, and cut down on red meat. You might want to consider an iron-free multivitamin Studies indicate that iron can help improve short-term memory loss and concentration. If you aren't using iron cookware regularly, you may wish to take 10 to 15 milligrams of elemental iron a day. Jarrow Formulas IronSorb Elemental Iron From Protein Succinylate -- 18 mg - 60 Vegetarian Capsules Iron oxidizes. If you take too much iron, it can lead to cancer. This is why there are few multivitamin formulas for postmenopausal women that contain iron. If you have had cancer, or if there is a high incidence of cancer in your family, you may want to take a formula without added iron unless a blood test determines that you are iron-deficient, in which case, natural sources may be far superior. Eat more of the following foods rich in B Vitamins and other needed minerals and vitamins essential for hair. Nuts Beef liver Brown rice Bulgur Lentils Oats Sunflower seeds Walnuts Unprocessed Whole Grains Wheat Germ Rice Bran Citrus Fruits Eggs Cabbage Salmon Leafy Greens including spinach Make sure that your diet contains ample essential fatty acids. Eat fish 2—3 times a week (not deep-fried) - salmon, sardines, herring, mackerel – 2-3 times a week JUICING is very beneficial, for overall health also. Juicing is one of the best things you can do for your health and beauty. Try to juice veggies as often as you can.

Lots and lots of helpful advice here. I've recently switched to a sulfate-free shampoo. Real pain however, since I need to ship it here. They don't sell sulfate-free. Some other tips to help with the itchiness: Get your Omega-3s – oysters, beef, pork, chicken legs. 3000 mg Omega 3s. A good Fish Oil such as Carlson's helps to relieve itching and inflammation. Omega-3s are very important. An itchy scalp may be connected to an unhealthy digestive system Plain yogurt, garlic, oregano are all helpful Get more zinc. Zinc is essential for healthy hair and for preventing and treating scalp problems. Get zinc from foods such as lean beef, chicken, and chickpeas. Other vitamins and minerals that are key: B12: Liver, beef, pork, eggs, yogurt Vitamin F: Vegetable Oils, Peanuts, Sunflower Seeds, Walnuts B6: Liver, Legumes, Whole Grain Cereals, Fish Selenium: Bran, Wheat Germ, Broccoli, Onions, Tomatoes, Tuna Dandelion Root Tea - 2 cups a day Eat more: Fish Raw Fruits and Vegetables Plain Yogurt Garlic Oregano Avoid/Watch Out For: Dairy Products (other than yogurt) Irritating Shampoos or Soaps Sugar Fried Foods Chocolate Do not pick or scratch your scalp. For Hair Loss: When carrying out any of these methods, remember to be patient. Normal hair growth should resume within 6 months after starting any supplement or making any dietary or other change. SUPPLEMENTS 2 supplements – have helped me the most – Iodoral and Biotin. The rest are helpful also, but those two have been the best for me. NATROL BIOSIL from amazon or vitacost.com – Natrol Biosil is well-absorbed by the body and proven to deliver key proteins like keratin and collagen directly to the hair roots to increase growth and thickness. Great for skin, hair, and nails OR HORSETAIL is a good source of silica (which aids in hair growth and makes the hair stronger). Silica is necessary for strong, shiny hair. OR YOU CAN TRY TAKING BOTH Silica makes hair strong and shiny, but the amount your body holds tend to decline with age. Good food sources include: beets, soybeans, leafy green vegetables, and whole grains. Or you can take 60 mg silica daily. B COMPLEX – 50 mg twice a day or 100 mg once a day with meals. B vitamins are essential for the health and growth of the hair. B vitamins run low during high-stress times and are essential for healthy hair growth. Try to get a good B Complex that includes: Biotin, Inositol, Choline, and PABA. BIOTIN plays a key role in forming keratin, a protein that comprises healthy hair. I take 5000 mcg daily. Biotin can thicken hair shafts and encourage new growth. [Not everyone needs to take that much unless if they're concerned about hair loss. Most B-complex supplements have sufficient biotin otherwise] Biotin plays a key role in forming keratin, a protein that comprises healthy hair It helps in preventive treatment for baldness There are no known cases of biotin toxicity, particularly since it is water-soluble It is interesting that biotin levels fall progressively throughout pregnancy (and that is when many women lose hair). CARLSON’S LIQUID FISH OIL - or any other good fish oil - you need enough EFAs (essential fatty acids) ZINC – 15 mg daily – protects your hair VITAMIN E – improves hair health and enhances hair growth. Take 400 IU of vitamin E a day. Take d-alpha, NOT dl-alpha Vitamin E is most effective when taken with selenium. IODORAL Available from amazon – the reviews are well worth reading More than 90% of us are low in iodine. Today's environment makes it almost impossible to get the amount of iodine you need. 1. There's very little iodine in the soil. So unless you're eating a ton of iodine-rich foods like kelp, seaweed and shellfish, you're not going to get much iodine from your diet. 2. Many salt companies have stopped adding iodine to table salt. While commercial table salt usually contains iodine, this is not the best way to boost iodine intake. In fact, “salt iodination, which is performed routinely in many countries, may increase the incidence of overt hypothyroidism,” a new Greek study concludes. Kelp and other sea vegetables are excellent sources of natural iodine. 3. Food manufacturers have stopped using iodine in baked goods and are using bromine instead. Bromine (a halogen) competes with iodine to get into your cells. So the more bromine you consume, the less iodine you get. Unfortunately, many foods today (primarily baked goods) are loaded with bromine. 4. Our water supply contains chlorine and fluoride, both of which are halogens. Again, halogens compete with iodine to get into your cells. And you can't avoid chlorine and fluoride simply by drinking filtered water. That's because you get a hefty dose any time you bathe, shower, soak in a hot tub, or swim in a swimming pool. 5. Most conventional doctors never test for iodine deficiency. They figure there's no need to test iodine levels when they can just test your thyroid function instead. The problem with this is that the most widely used thyroid test, the TSH, is wildly inaccurate. Reason: While the TSH measures thyroid hormone, it can't tell the difference between active thyroid hormone with iodine and de-activated thyroid hormone with bromine or chlorine or fluorine. So the test shows you have plenty of thyroid hormone. But most of the thyroid hormone isn't doing its job! I think it was Dr. Nan Fuchs who wrote: “I've had women come into my office who look like the poster child for underactive thyroid. They're overweight, they're losing their hair and eyebrows, their skin is dry, and they tell me they feel cold all the time. Yet when their doctor gave them a thyroid test, it came back normal! When I put these women on iodine supplementation, their conditions improve dramatically. Their skin improves, they stop losing their hair, and they finally lose that excess weight — and keep it off.” The RDA for iodine is 150 mcg. This amount was set based on the amount needed to prevent goiter. This amount will prevent goiter but it will not prevent other problems related to iodine deficiency. The average consumption of iodine from seaweed by the mainland Japanese is nearly 14 mg. They have some of the lowest incidence of iodine-deficiency diseases like goiter, hypothyroidism, and cancers of the reproductive system (breast, ovaries, and uterus). Some forms of iodine are harmful. Iodoral is not. All of us need a combination of iodine and iodide, the two forms of iodine used throughout our bodies. Iodoral and Lugol are the only supplements containing these two nutrients. Lugol, however, tastes foul. You may need 1 to 4 tablets of Iodoral, a combination of 5 mg of iodine and 7.5 mg of potassium iodide. Additional research finds that vitamin C improves the transport of iodine in the body, so it may be best to take Iodoral with Vitamin C. Studies show that women who weigh about 110 pounds need at least 5 mg of iodine a day for normal breast function. If you’re heavier, you may need more. Start off slowly over a 4 week period. Take 1 pill for 30 days Then 2 pills for 30 days Then maybe 3 for 30 days Then 1 in morning and 1 in evening for 30 days Can then go back to taking 1 or 2 a day to maintain Your body will know....listen to it... One Iodoral tablet provides 12.5 milligrams of iodine/iodide which is about the amount the average Japanese consumed in 1964 in their everyday diet. Iodoral is the best way to get the recommended amount of iodine. D3 If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency

I'm running out of magnesium and they don't sell any good ones here. Have to order some and that's a giant pain, with shipping, etc. Here's just some of the info I have. I have more on symptoms of magnesium deficiency (most of us are deficient) and the benefits of taking magnesium. Just didn't want to overwhelm here. Magnesium is a key mineral that many are deficient in. Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency. Some say to take equal amounts of calcium and magnesium. For most people on a healthy diet, 500 mg of each supplement should be enough. If you have symptoms of magnesium deficiency – if you’re feeling edgy, have muscle cramps, suffer insomnia, crave chocolate, or notice increased urination, adjust your calcium-magnesium ratio, so that you’re taking at least as much magnesium or—ideally—twice as much magnesium as calcium. 400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate If you can, add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night – Some say to not take magnesium with calcium - I think that that is preferable. Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements). Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. NATURAL SOURCES Dark Chocolate Sea vegetables (seaweed and kelp - but make sure they come from non-polluted waters and are high-quality) Greens Beans Wheat bran Wheat germ Almonds Buckwheat Brazil nuts Millet Pecans Walnuts Rye Brown rice Figs Dates Collard greens Shrimp Avocado Parsley Barley Dandelion greens Garlic Kelp Whole Grains Molasses EPSOM SALTS BATH Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium. REASONS FOR MAGNESIUM DEFICIENCY Food processing removes much of the magnesium that's naturally found in certain foods. Many of us eat a diet that contains practically no magnesium -- a highly-processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium). Taking antacids (and some other medicines for indigestion) disrupts magnesium absorption. Magnesium and other minerals are depleted by modern farming practices. Nutrient depletion of soils and over-processing of foods robs today’s diet of much of its magnesium content. Medications including common diuretics, birth control pills, insulin, tetracycline and other antibiotics, and cortisone cause the body to waste magnesium. With the food industry pumping supplemental calcium into every possible food and beverage, many of us surely have excess calcium—way out of balance with magnesium and other important minerals. In a calcium-magnesium imbalance, calcium doesn’t get deposited in the bones as it should. Also, unused calcium gets dumped in the arteries, helping to “harden” them and leading to atherosclerosis. To combat this, many heart doctors prescribe calcium-channel blockers (like Procardia) to keep calcium from being absorbed in the heart muscle. It makes much more sense to offer magnesium, a natural calcium channel blocker that dilates arteries—at least when it’s available in sufficient amounts and in balance with calcium.

Reading and really enjoying Half Broke Horses. I didn't think I would like it much, so it's a nice surprise. I wonder if I'll like her other book. I think that others said it was really sad. If so, I'm not particularly in the mood for very sad these days, or ever, for that matter. ;)

:grouphug: Sorry. Wow. I think I'm noticing some changes now that I'm 42. Nothing major yet. Just little changes here and there - sleep and so forth. As you already know, exercise is key. Oftentimes, I struggle with fitting in exercise also. But I guess we all need to make it a priority for our overall health and well-being. Good for you for no longer taking EPO. I may just take mine on weekends - a few days a week, or, better yet, not at all. If you take a good quality fish oil, that should help a lot. Some here have said that Chaste Berry works very well. I haven't tried it yet. Here's the info I have on it: Chaste Berry (Vitex) or Chaste Tree Berry • Does not contain any hormones, but rather, works on the hypothalamus and pituitary glands, stimulating balanced production of estrogen and progesterone – balances and promotes progesterone • Indicated for a number of menopausal and perimenopausal concerns - It is often used to treat excessive bleeding, fluid retention and breast tenderness. • May inhibit the secretion of prolactin , which stimulates the growth of mammary glands. Excess prolactin may be a risk factor for breast cancer. Chasteberry's influence on prolactin and two other female hormones, luteinizing hormone and follicle-stimulating hormone, may also help reduce the menopause-like symptoms of hormonal drugs like tamoxifen • Is a herb that is high in phytoestrogens. Phytoestrogens are forms of estrogen that are much weaker than the body’s estrogens, but that are capable of blocking the stronger, more damaging estrogens (they can fit into the same receptors in breast cells that estrogens can, thus preventing the estrogen’s ability to dock there). Phytoestrogens also expand the length of the menstrual cycle, possibly lowering the lifetime exposure to estrogen. • Chaste tree berry (vitex) may inhibit the growth of breast cancer cells. It's very gentle and somewhat slow to show its full effects, so give it a couple of months before deciding if it's helping. Normalizes hormone secretion and helps balance estrogen and progesterone 40 mg daily Pregnant and nursing women shouldn't use Chasteberry. There are few drug interactions, but dopamine receptor antagonists can diminish its effectiveness. Rashes are a rare side effect. Because Chasteberry has an effect upon progesterone synthesis, it may not be appropriate for women who have strongly progesterone receptor-positive breast cancer. There are supplements that really help with insomnia. I can post info on those here if you're interested. I suffer from it also. Not so much not being able to fall asleep. I fall asleep fine. It's the waking up to go to the bathroom or just plain waking up that does me. Mind you, I have a love-hate relationship with sleep an d sort of like waking up before everyone else. I need my private time to maintain my sanity. But when I really need my sleep, that is, more sleep than usual, the supplements help a lot.

MAGNESIUM helps the body break down excess estrogen and ease stress. Load up on almonds, spinach, black beans, and dark chocolate. If you have symptoms of magnesium deficiency (and most of us do) – if you’re feeling edgy, have muscle cramps, suffer insomnia, crave chocolate, or notice increased urination, adjust your calcium-magnesium ratio, so that you’re taking at least as much magnesium or—ideally—twice as much magnesium as calcium. 400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate Add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements). Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. Most minerals are best taken as a team with other minerals in a multi-mineral formula. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. REGULAR EXERCISE can improve your mood, lower stress levels, and help you sleep. Increasing your level of activity can reduce hot flashes. Many yoga poses and the regular practice of yoga help relieve menopausal symptoms Practice deep breathing. Inhale deeply through nose, allowing your belly to rise. Exhale slowly and forcefully through the mouth, letting your belly fall. Repeat for 5 minutes 3 times daily, or whenever a hot flash strikes. Once the hot flash passes, ensure the body relaxes fully by inhaling one last time, holding for 3 seconds, and releasing forcefully.

This post was before our vacation. I bookmarked it to read and reply to later. I guess, now, it's MUCH later ;). Great replies. Peela has excellent advice :iagree:. Here's some info I have on perimenopause. Some of it may be helpful. A healthy diet and regular exercise are key. You are officially in menopause only after you haven't had a period for a full year. Perimenopause can begin 10 years before menopause, as your hormones begin to fluctuate. Lots of the symptoms overlap. Some women find the symptoms worse in peri than they do after the "pause." • Unusually heavy, irregular, or long-lasting periods • Bleeding mid-cycle, when periods had been regular • Getting your period again after not having had it for 6 months or more • Difficulty concentrating and/or mood swings • Unexplained insomnia, sweating, and/or joint or muscle aches at night • Frequent urination • Vaginal pain or dryness that does not improve with home treatment Kim/Blessed with Seven suggested Ann Louise Gittleman's book. I like lots of her info. Haven't yet read her book. She says the following: Do a salivary hormone test at least once a year to see what needs to be supported and watch the numbers. Stress will impact the progesterone which may account for the fact that progesterone, unless you are already taking a topical creme, is so universally deficient. Of course, if you want to know more, the book Before the Change (even if you’re still menstruating) will be eye-opening. Just to be on the safe side, at least take an estradiol/progesterone salivary hormone test so your ratio can be assessed. 300:1 is considered desirable, in favor of progesterone. Most individuals are very progesterone deficient and are overweight, have a sluggish metabolism, are depressed, and have problems sleeping. The difference when a physiological dose of progesterone is given, according to your age and stage, can be life-changing. HEALTHY EATING Avoid spicy foods, especially in the evenings Cut out refined sugars and processed foods in favor of whole grains Increase your intake of fresh fruits and veggies, as well as good-quality fasts (such as olive oils) Eat cold-water fish for fatty acids Cut back on alcohol and caffeine Crunch cruciferous veggies – broccoli, cabbage, cauliflower – they have compounds that help the liver flush out artificial estrogens that collect in the body from external sources like pesticides. Aim for 2 servings per day. Leafy greens (including arugula and other salad greens, collards, spinach, and Swiss chard) are high in calcium, magnesium, and vitamin K, so important to bone health, as well as the phytochemicals, lutein and zeaxanthin, that protect both cardiovascular and eye health. If you’re perimenopausal or menopausal, eating your greens—rich in folic acid—can even fight hot flashes and the blues. SUPPLEMENTS Look into a liver-cleansing supplement, such as milk thistle or dandelion tea, to help rid your liver of stress-causing toxins. Chaste-tree berry (normalizes hormone secretion and helps balance estrogen and progesterone) – 40 mg daily Nothing has been found to be nearly as effective for menopause symptoms as Black Cohosh. Many Black Cohosh supplements are less potent than they appear. You need to get 540 mg daily. Studies have shown that in sufficient doses, this herb can help alleviate menopausal symptoms in as little as 4 weeks. Puritan’s Pride Black Cohosh 540 mg One study found that women who took Black Cohosh were 47 percent less likely to have breast cancer. Black cohosh can reduce hot flashes by 85%. 40 mg daily of Remifemin Black cohosh treats hot flashes, night sweats, headaches, vaginal dryness, and anxiety OVERALL RELIEF Daily Balance Harmony Enzymatic Therapy AM/PM Menopause Formula Gaia Herbs Phyto-Estrogen NOW Foods Menopause Support Solgar Herbal Female Complex VAGINAL DRYNESS Culturelle Probiotic New Chapter SC Omega 7 Home Health Vitamin E Oil STRESS AND ANXIETY Garden of Life Oceans 3 Healthy Hormones – also good for overall relief Source Naturals L-Theanine DEPRESSION Rainbow Light Complete Menopausal Support Barleans Omega Swirl Fish Oil Nordic Naturals Omega 3D HEAVY BLEEDING The goal is to reduce estrogen levels and increase progesterone levels. Bioflavonoids (buckwheat, citrus fruit peels and pulp) when combined with vitamin C, moderate estrogen levels and strengthen blood vessels to reduce heavy menstrual bleeding 1500-3000 mg bioflavonoids and 1000-3000 mg Vitamin C daily HERBS – These herbs, alone or in combination – can alleviate or at least mitigate – your menopausal challenges. WILD HOPS reduces hot flashes and night sweats, anxiety, and helps muscles relax. Wild hops can help you sleep 30-120 mg at bedtime Has to be dried to have any medicinal effect Often used in combination w/valerian and lemon balm. ASHWAGANDA. Called “mood food”, this herb calms nerves and lifts spirits SEA BUCKTHORN is also called Omega-7. It combats vaginal dryness and regenerates thinning mucus membranes GINKGO increases circulation and eases depression and brain fog LICORICE ROOT is mildly estrogenic, stimulates the adrenals, and may ease depression. Don’t use if you have high blood pressure. Black Licorice Tea has adrenal-rejuvenating properties – Traditional Medicinals Organic Licorice Root Tea – only have 2 well-brewed cups every other day since licorice can cause a fatigue-inducing potassium imbalance. After 6 weeks, take a 5-day break before repeating the regimen. 1-3 cycles of this helps most women. Do not consume if you’re pregnant or have high blood pressure. RASPBERRY LEAF eases cramping and tones the uterus MOTHERWORT is a lovely herb to calm anxiety. It also helps promote restful sleep. WILD YAM ROOT - Add ¼ cup wild yam root (purchase it cut and sifted) to one pint of cool water in a saucepan. Bring to a simmer, cover, and cook 15 minutes. Remove from heat and steep an additional 15 minutes. Strain, cool, and pour into an ice cube tray. Freeze. Then place one ice cube in a mug, pour a cup of boiling water over it, and drink the diluted mixture while it’s still warm. Take 1 cube 3 times a day as needed. Wild yam root, well known as a hormone regulator is most often used to treat symptoms of menopause. The root is nutritious and anti-inflammatory. Don’t use this remedy if you’re pregnant or taking birth control pills. SAFFRON promotes calmness and reduces irritability and hot flashes 1 pinch stirred into hot, cooked food daily HOT FLASHES According to Chinese medicine, hot flashes are the result of sluggish liver. During menopause, the liver has to go through significant adjustments due to hormonal changes. When the liver is sluggish, the "Chi" (energy flow) in the liver encounters too much resistance due to the adjustments and therefore produce "heat". If the liver is healthy, both the blood flow and "energy flow" are smooth and no "heat" will result. Spicy foods, especially ginger and cinnamon, are very "yang" foods. They congest the liver and produce "heat" that could aggravate hot flashes. Women who suffer from hot flashes may have to avoid these foods. INCREASE ZINC TO INCREASE PROGESTERONE PRODUCTION and curb the copper from water pipes, tea, coffee, cocoa, chocolate, and soy. Excessive copper equates to estrogen dominance while low progesterone usually correlates with not enough zinc. Copper and zinc need to be in a ratio where zinc is 8 parts to copper's 1. Bring on those zinc supplements (Zinc Plus sold through Uni Key made by Ann Louise Gittleman) as well as organic beef, eggs, and natural pumpkin seeds. VITAMIN D3 plays a key role in the synthesis and metabolism of estrogen and progesterone. If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency

CIRCULATION Circulation is life, stagnation is death. We want the breasts to have circulation, but there are many factors that can cause issues with circulation in the breasts. Breast massage is important in order to familiarize yourself with your breasts, so you will notice any changes. Keep it simple. In the shower is a great time to pay attention to the breasts. Hands and soap are effective, but a great tool is the Clarisonic Body Brush (expensive) – 2 minutes on the face, then switch to the body brush and 2 minutes on the breasts. This body brush is actually more powerful than your unskilled hands. It has a strong vibration to it that can really get things moving. Dry body brushing before showering is also great. Be gentle, however. Circulation is key - rebounding, massage, deep breathing – all these help the lymphatic system also. Healthy lymph nodes are essential. Regular breast massage and "phluffing" (as Peela suggested earlier) of all things- which means kind of doing to your breasts what you might do to a pillow to fluff it up. Wearing a bra decreases circulation in the breasts. Make sure your bra fits correctly and not too tight. Remove your bra as soon as you get home. Try not to wear an underwire bra. I only wear them when I have to. Before undergoing any estrogen tests, I would check to see if they test for levels of estrogen in the blood versus in the breasts. There is a difference! Apparently, blood and saliva tests do not give you an accurate picture of the estrogen levels in your breasts. With breast thermography, they can see directly into the breast and get an accurate reading. Blood levels show the amount of hormones circulating in your blood. But fatty breast tissues produce estrogen, and even if your blood levels are low, you may have too much estrogen in your breast tissues. Nonetheless, for those who want to test, other than with thermography, these are some options. 2:16 Estrogen Metabolite Test For those who wish to further gauge their risk or are known to be at highest risk due to genetic indicators, this test benefits premenopausal women the most. Your doctor can do a morning urine test to determine your ratio of 2-OHE1 and 16-OHE1. If your ratio is less than desirable, you can alter it and lower cancer risk with diet measures. Eat more cruciferous veggies like broccoli and kale, which can shift the 2:16 ratio, thanks to their stores of an estrogen receptor-modulating compound called indole-3 carbinol. Opt for organic/hormone-free meat, dairy, and eggs, as well as organic veggies, which are free of estrogenic pesticides. Home Estrogen Test? There is an in home test from Ideal Health that determines if you need to lower your estrogen levels if the test shows that they are higher than normal levels. This test requires a urine sample that is sent to a medical lab. If it is determined that your estrogen levels are too high, customized supplements will be recommended to help lower estrogen levels. Not sure about this … Saliva Test You can have your hormones tested by a saliva test. It can be fairly pricey. The saliva test is said to be more accurate than the blood test. Regardless of age, practically every woman who takes a Salivary Hormone Test has been found to be extremely progesterone deficit. Just to be on the safe side, at least take an estradiol/progesterone salivary hormone test so your ratio can be assessed. 300:1 is considered desirable, in favor of progesterone. Most individuals are very progesterone deficient and are overweight, have a sluggish metabolism, are depressed, and have problems sleeping. The difference when a physiological dose of progesterone is given, according to your age and stage, can be life-changing. pH LEVELS The single most important measurement of your health is your pH. Our blood pH needs a pH just above 7.0. We call this range alkaline. When our systems are acidic for too long, serious illness can result. It’s all about balance. When imbalance occurs, we get the signs of disease: • Low energy • Fatigue • Poor Digestion • Excess Weight • Foggy Thinking • Aches and Pains • as well as major disorders Did you know that most diseases, particularly cancer, cannot survive in an alkaline pH? They thrive in acid environments. As Peela once said, I think for a general rule, you could consider all fruit and vegetables alkaline, and all meat, dairy (especially cow’s milk and cheese), and most grains to be acid forming. Technically speaking, many fruits are slightly acidic. We are talking the effect on the body, not the actual pH of the fruit. Lemons are extremely alkalizing. Almonds are the only alkaline nut. You can use green juices to alkalize, as well as Capra Mineral Whey. Also, eating fresh and raw as often as possible TESTING URINE is far more reliable than testing saliva. For testing urine, let some urine flow before testing as this will give more of an average reading. Do not put pH test strip in the stream of urine, since it may wash the active chemical substances from the strip. Only two or three drops of urine are required on the pH test strip. It is also a good idea to test 2-3 times in a day in order to get an average, as first thing in the morning the body has retained fluids over a long period of time and it will engage in different processes to remove acid wastes from the body throughout the day (depending on activity and diet). If your urinary pH fluctuates between 6.0 to 6.5 in the morning and between 6.5 and 7.0 in the evening, your body is functioning within a healthy range. The best time to test your pH is about one hour before a meal and two hours after a meal. Test your pH two days a week. TO CORRECT PH Usually, to regain an alkaline environment, 80-90% of the foods eaten should be alkaline, like green vegetables. Once optimal pH is attained, it can usually be maintained by eating 60-80% of the diet as alkaline forming foods. BOOKS The Natural Superwoman by Uzzi Reiss What Your Doctor May Not Tell You About Breast Cancer: How Hormone Balance Can Help Save Your Life by John Lee, et al. Before the Change by Ann Louise Gittleman Waking the Warrior Goddess: Dr. Christine Horner’s Program to Protect Against and Fight Breast Cancer The Breast Cancer Prevention Program by Samuel S. Epstein, MD and David Steinman Your Life In Your Hands : Understanding, Preventing, and Overcoming Breast Cancer by Jane Plant

NATURAL AND ORGANIC PROGESTERONE CREAM Oftentimes, estrogen dominance is due to a lack of progesterone. Balancing out estrogen with progesterone is important. Progesterone is the brake pedal for estrogen. Consider progesterone cream if your thermogram shows that you have too much estrogen in your breast tissues. Not all progesterone creams are alike. Make sure to get one that is natural, organic, bio-identical and not synthetic. Emerita is a very good one. Karuna may also be good, although I’m not completely sure – worth looking into. Both are available from amazon. Ann Louise Gittleman also has one called ProgestaKey. Please keep in mind natural does not imply organic. Many of these creams have not only the main ingredients based on phytoestrogens, but also have the toxic xenohormones, parabens and mineral oil too. They are far from organic. So be aware and ask questions about your creams! Apply ¼ to ½ teaspoon of the progesterone cream directly to your breasts morning and evening. More progesterone is absorbed into breast tissues when it’s applied to them directly, and that’s ultimately where you want most of the progesterone to go. Do not apply it to other areas, even if the instructions tell you to do so. Progesterone receptors are only found in the breasts (and ovaries), so apply directly to the breasts to decrease vascularity. Repeated thermograms prove this is the only correct application method to reduce vascularity and risk. Or to explain this easier, if you cut your thumb and you apply Neosporin to your elbow how effective is that? Apply the cream directly to area that it is needed. It can reduce some signs of menopause when applied indirectly, but when you move it to the breasts you will see a greater decrease in menopause issues and more importantly you are reducing the vascularity in the breasts. For those who turn up their nose at progesterone creams, do know that that Prempro is very different from progesterone. The former is a synthetic, the latter natural. The effects on the body therefore are much different. Also, many women who took Prempro also took Premarin, which aggravated everything. Beware of synthetic progesterone (progestin), which won’t work the way natural or bio-identical progesterone does. Your body has difficulty breaking down the synthetic form, used in birth control pills and hormone replacement therapy, so this altered form creates a potential for toxic effects. In fact, after progestin was added to HRT, women’s cancer risk increased! Many do not feel comfortable taking even bio-identical progesterone indefinitely. They may use it for, a year or two, and then find that it is no longer as helpful as it was initially. Progesterone creams can be helpful for a short period of time, but over time the progesterone may build up in the fat layers of the body and is continually released over time from these cells. So, it’s possible that it loses its efficacy over time. XENOESTROGENS "Xeno" literally means foreign. Xenoestrogens mean foreign estrogens. They are man-made chemical compounds which mimic the effect of estrogen in the human body. The human body is being bombarded with xenoestrogens. They are in our food supply, personal care products, pharmaceuticals, plastics, household products, pesticides, insecticides, herbicides, birth-control pills, nail polish, dryer sheets, perfume, soaps, paint, carpet, hormone replacement therapy, sunscreens, and so on. Try to use organic or petro-chemical free products. Pesticides sprayed on fruits or vegetables are a source of estrogen (xenoestrogens). Soaking them in a water-vinegar mixture (equal parts of each) for 20 to 30 minutes followed by rinsing in clean water can remove much of the pesticides if organically-grown vegetables or fruits are unavailable. Stay away from BPA, an industrial chemical found in plastic bottles. Try to avoid parabens - chemicals found in cosmetics that can seep into the skin and are phytoestrogens. Read the ingredients in skincare and beauty products. Parabens are popular additives because they dramatically extend shelf life. But they are very dangerous substances because they mimic the effects of estrogen and cause long-term damage to cells. They have also been shown in studies to release potentially cancer-causing chemicals. If it says “paraben” on the label, avoid it. Use glass, ceramics or steel to store/consume foods and liquids. Avoid wrapping food in plastic wrap. Use reverse-osmosis filter water or purchase your own filter (drinking and bathing). Also, diets high in fatty or fried foods create an environment where xenoestrogen builds up, instead of leaving your body. These should be avoided as much as is possible: Dry cleaning The lining of many food cans and juice containers Heated plastics Plastic-lined items and Styrofoam The food preservative found in processed foods - BHS: butylated hydroxyanisole Non-organic coffee and tea Baby lotions and powders Diets high in citrus fruit, cauliflower, broccoli, and insoluble fiber can help cleanse your body of xenoestrogens. Insoluble fiber (bran, lignans and other substances in seeds, vegetables, and whole grains) passes through the GI tract intact, carrying toxins and fecal matter with them. The best way to avoid xenoestrogens is to reduce consumption of meat, poultry (chicken, duck) and dairy products (whole-milk dairy products). You do not have to worry about eating lots of fruit and vegetables, because the effect of antioxidants and the fiber offsets the effects of any pesticide residues.

HEALTHY LIVER Keeping the liver healthy is essential since the liver is the organ that removes estrogens. A weak liver fails to remove estrogens efficiently and may lead to their accumulation. The most important thing to help with estrogen dominance is making sure your blood sugar is regulated. That helps the liver to detoxify the hormones. Taking specific herbs to help with a liver cleanse is a bonus. Daily morning exercise helps to activate the liver. Most medications are damaging to the liver and kidneys. Take them only if they are absolutely necessary. Eating too much sugar can lead to liver problems – high-fructose corn syrup—common in today’s processed foods and drinks—has been associated with liver scarring or fibrosis. A persistent roll of fat at the waistline could be a warning sign of a fatty liver. Go easy on the acetaminophen and all OTC headache meds. Even at recommended doses, just 4 days of using acetaminophen and other OTC headache meds may cause short-term liver damage. A small amount of acetaminophen (Tylenol) taken occasionally may be safe. Yet your risk of liver failure triples if you take 1,000 tablets of acetaminophen over the course of your lifetime. That sounds like a lot, but it's less than 20 pills per year! Many naturopaths recommend a 2-week liver detox twice a year to clean out your system. They also suggest asking your naturopathic doctor for a heavy-metal urine or blood test to make sure your body isn’t overloaded with toxins from lifestyle and dietary choices. Sweat out heavy metals and other toxins in a sauna or steam bath a few times per week. Start with a 10-minute session and increase by 5-minute increments to a maximum of 30-40 minutes. You can also take a hot bath with up to 2 cups of Epsom salts and 8 ounces of baking soda to help draw impurities out of the body. Other methods for removing toxins: • Daily Dry Body Brushing • Saunas • Exercise Begin each morning with hot water and lemon to help tone liver function. The following foods, herbs, and spices are good for the liver: Garlic – high in sulfur and good for the liver Onions – high in sulfur and good for the liver Egg Yolks – high in sulfur and good for the liver Daikon radish Artichoke Asparagus Beets Cruciferous Veggies Lemons and Limes Spinach Leafy Greens Brussels sprouts Celery Dandelion-root tea Capra Mineral Whey - I love this stuff :) Powdered Psyllium Husks Organic Apples Pears Berries Ground cinnamon Ground ginger Ground nutmeg Each day, drink half your body weight in ounces of filtered or purified water – this is important for the liver. Don’t overdo grapefruit and grapefruit juice – these contain a compound called naringen that can interfere with the liver-cleansing process. Dandelion root tea provides gentle liver decongestion. Drink one to two cups of this tea daily. Dandelion Root Tea speeds the liver’s breakdown of toxins. Yellow dock is a time-honored liver purifier and tonic. Fringe Tree Bark This herb is recommended to be taken in tea form and helps to regulate liver function. If you are suffering from PMS, you may have high levels of estrogen and other hormones that have not been broken down by the liver. Fringe tree bark can quell anger and irritability and is available in liquid or powdered extract form. Decongest your liver with lipotropic agents. A good formula should consist of choline, methionine, and/or cysteine. Milk thistle is one of the best defenders of liver health • Helps detox the liver (even in cirrhosis and nonalcoholic liver disease) • Encourages regular bowel movements • Reduces toxic accumulation • Regenerates liver cells • Enhances glutathione production in the body • Calms inflammation • Used to reverse liver damage from exposure to toxic chemicals Take 250-300 mg up to 3 times daily or 750-900 mg per day – although some say that milk thistle may increase estrogen levels, so personally, I wouldn’t take it every single day. Milk thistle (silymarin) has long been used in liver disease and helps boost glutathione levels.

SUPPLEMENTS AND HERBS TO AVOID OR LIMIT Limit Evening Primrose Oil – EPO contains estrogenic activity and is a popular supplement for PMS sufferers. It offers quick relief for PMS symptoms but long-term use may aggravate the problems. The following are some of the herbs with estrogenic activities and should be avoided as much as possible: • Anise • Hops • Fennel • Black Cohosh • Red Clover • Don Quai • Licorice • Ginseng • Royal Jelly • Peony • Nettle • Sage • Fenugreek • Evening Primrose Oil • Chamomile EXERCISE, WEIGHT, AND STRESS Physical activity reduces estrogen levels. Fat cells manufacture estrogen. Just 30 minutes of aerobic activity (moderate to high intensity exercise) three to five times a week can make a difference. A study showed, however, that those who only did stretching exercises showed no change in their estrogen levels. Stress causes your adrenal glands to produce more cortisol. Exercise helps lower cortisol levels. Excessive cortisol can lead to cancer by binding to progesterone and blocking its utilization. Low progesterone and high estrogen is an environment that lends itself to breast cancer. This explains the link between stress and breast cancer. Stress will impact your progesterone levels which may account for the fact that progesterone, unless you are already taking a topical cream, is so universally deficient. • It’s important to not allow stress to “get” to you and cause anxiety. • Use prayer and meditation to help you relax and to bring down anxiety • When very anxious, use a tincture of kava Try to lose weight if necessary. Many breast cancers are fueled by estrogen, a hormone produced in fat tissue. Experts suspect that the fatter a woman is, the more estrogen she's likely to produce, which could in turn fuel breast cancer. It's hard to lose weight, but it's not impossible. The potential benefit of preventing cancer is worth it. Stay within 12 pounds of your ideal body weight. In many studies, obesity has been correlated with a higher risk of breast cancer. Excess body fat produces estrogen which can then be stored in breast tissue and trigger the growth of cancer cells.

Agnus Castus is great for helping to balance estrogen and progesterone. It acts as an adaptogen, balancing hormone production. It’s helpful for monthly breast pain. Shatawari is a popular Ayurvedic tonic used by some women to help normalize hormonal imbalances. Damiana According to the tropical plant database file on Damiana, adapted from the book "The Healing Power of Rainforest Herbs," Damiana was studied in a 1998 in-vitro clinical trial and found to have anti-estrogenic or neutralizing effects because of its ability to bind to progesterone receptors on breast cancer cells. According to the database, researchers then surmised that the herb had a neutral or anti-estrogenic activity. Maca is an herb native to Peru that decreases estrogen and increases fertility for both women and men, according to "The Herb Companion." The herb is an adaptogen, which means it corrects imbalances and tonifies the body's hormonal system. The recommended dose for maca is 500 to 1,000 mg, taken three times per day. Melatonin Blocks estrogen-receptor sites on breast cancer cells • Start with 1 mg just before bedtime. Take 2 hours or less before bedtime. If this is not effective, gradually increase dosage. Melatonin dosages vary from individual to individual ~ and most do not need the highest dose. Ease into melatonin in increments. Some take up to 20 and even 40 mg. • Do not take melatonin every single night – a few nights a week • Do not take melatonin during the day. • When you awaken after melatonin-assisted sleep, you should feel refreshed – not tired or groggy. If you do experience grogginess, reduce the dosage. • If you wake up in the middle of the night, you can take another 1-5 mg. Rosemary extract is a powerful antioxidant that helps to remove estrogens and may inhibit breast cancer development. Sulphoraphane from broccoli extract, has been shown to stimulate the body’s production of detoxification enzymes that help eliminate xenoestrogens. It’s also a powerful antioxidant.

SUPPLEMENTS - as Peela says, this depends on our budget, etc. Omega-3 fatty acids – A good quality such as Carlson’s Fish Oil Omega-3 helps cells use estrogen properly. Iodine has been shown to decrease estrogen's ability to adhere to estrogen receptors in the breast (which decreases the risk of breast cancer). Diets low in iodine can lead to more circulating estrogen levels in the body. Iodine helps to normalize the impact of estrogens on the breast. Iodine decreases or turns off the estrogen receptor sites in the breast. So when there is a lack of iodine, breasts overreact to estrogen, which then leads to pre-cancer and then full-blown breast cancer. Many researchers now believe that you may need 100 to 400 times the RDI. Unfortunately, depletion of iodine in soils, low consumption of iodine-rich sea vegetables and seafood, and iodine blockers have led to an iodine deficiency. You may need 1 to 4 tablets of Ioderal, a combination of 5 mg of iodine and 7.5 mg of potassium iodide. Additional research finds that vitamin C improves the transport of iodine in the body. I notice a major difference when I don't take Iodoral for a month or so. Chaste Berry (Vitex) or Chaste Tree Berry • Does not contain any hormones, but rather, works on the hypothalamus and pituitary glands, stimulating balanced production of estrogen and progesterone – balances and promotes progesterone • Indicated for a number of menopausal and perimenopausal concerns - It is often used to treat excessive bleeding, fluid retention and breast tenderness. • May inhibit the secretion of prolactin , which stimulates the growth of mammary glands. Excess prolactin may be a risk factor for breast cancer. Chasteberry's influence on prolactin and two other female hormones, luteinizing hormone and follicle-stimulating hormone, may also help reduce the menopause-like symptoms of hormonal drugs like tamoxifen • Is a herb that is high in phytoestrogens. Phytoestrogens are forms of estrogen that are much weaker than the body’s estrogens, but that are capable of blocking the stronger, more damaging estrogens (they can fit into the same receptors in breast cells that estrogens can, thus preventing the estrogen’s ability to dock there). Phytoestrogens also expand the length of the menstrual cycle, possibly lowering the lifetime exposure to estrogen. • Chaste tree berry (vitex) may inhibit the growth of breast cancer cells. It's very gentle and somewhat slow to show its full effects, so give it a couple of months before deciding if it's helping. Normalizes hormone secretion and helps balance estrogen and progesterone 40 mg daily Pregnant and nursing women shouldn't use Chasteberry. There are few drug interactions, but dopamine receptor antagonists can diminish its effectiveness. Rashes are a rare side effect. Because Chasteberry has an effect upon progesterone synthesis, it may not be appropriate for women who have strongly progesterone receptor-positive breast cancer. InflaThera from ProThera – one capsule twice a day OR Zyflamend – but take more than the suggested dosage Cakcium d-glucarate Improves the rate of excretion of estrogen from the body Glucaric acid can be taken as a supplement and is also a phytochemical found in fruits and vegetables such as apples, broccoli, Brussels sprouts and grapefruit. Anywhere from 200-2000 mg gives a protective effect – but needs to be taken 2-3 times a day – since its detox effects lasts for about 5 hours If you want more protection because of past indiscretions, or a family history of cancer, 500 mg twice a day makes sense. If you want generally eat well, don’t smoke, and are not exposed to a lot of toxins, 200 mg 2-3 times a day may be fine. Since calcium d-glucarate, or glucarate, is a patented nutrient, any supplement you find on the market with this name on it is the real thing. Supplements such as Indole 3 Carbinole and Methylsufonylmethane (MSM) can help to metabolize estrogen more efficiently. Indole 3-carbinol (I3C) is a nutrient from broccoli, cabbage, and other cruciferous veggies that has been found to reduce breast cancer. Make sure to eat more broccoli, but also take 200 mg twice a day of indole 3-carbinol. Just eating more cruciferous veggies could be sufficient if you do this on a regular basis. But if you just eat them once or twice a week, take a supplement until your thermogram is negative and remains so for 6 months. Some say DIM maybe a better choice. Still, the safest form of each of these substances can be found in the vegetables themselves. Eat more broccoli, cabbage, and other cruciferous veggies. Since there's no long-term safety data on this supplement, pregnant women and nursing mothers should avoid I3C. If you have cancer, you should also talk to your doctor before using I3C. Because the actions of I3C need stomach acid to work, antacids, B2 blockers, and proton pump inhibitors may inactivate I3C. Some sources say that I3C may work with tamoxifen to protect against further breast cancer. But I3C may also compete with tamoxifen and make it less effective. There's no research to prove this, however. But it might be wise to steer clear of I3C during tamoxifen treatment. Folic Acid – Several large studies have shown that taking supplemental folic acid is protective against breast cancer. Some have taken 5 grams a day – this is a very high and safe amount, not easily found in supplement form. Folazin, an oral rinse product made by ProThera contains 5 grams in each capful and is inexpensive Medicinal Mushrooms – take 2 capsules twice a day Look for a formula that combines the immune-boosting and anticancer properties of reishi mushrooms, the blood-sugar balancing and cancer-fighting properties of the maitake mushrooms, and the cholesterol-lowering abilities of the shiitakes—talk about a trifecta. Fungi Perfecti or Mycophyto Complex Eating mushrooms and drinking green tea daily dramatically lowers the risk of developing breast cancer. Australian researchers from the University of Perth compared the diets and lifestyles of more than 2000 women who attended a breast clinic in China. Working with detailed registers of their consumption of a variety of foods, they observed that, all other factors being equal, women who consumed an average of more than 10 g of fresh mushrooms every day had 64% less risk of developing breast cancer than those who did not eat mushrooms. Those who ate 4 g of dried mushrooms saw their risk diminish by 47%. When consumption of green tea was added (more than 1g of tea-leaves infused per day), the protective effect of the two factors combined reached 89%! Bladderwrack Tincture In a recent animal study published in the Journal of Nutrition, researchers found that 35 to 70 milligrams of bladderwrack seaweed daily lowered estrogen levels up to 25 percent. Bladderwrack tincture can be found in the nutrition department of your health food stores. Vitamin D3 May help reduce estrogen levels High levels of D3 have been linked to lower breast cancer levels. If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency Cod Liver Oil is rich in Vitamin A. Vitamin A is a precursor for progesterone, so make sure you are getting enough of it. A natural food source like cod liver oil is perfectly safe, whereas the synthetic forms have been linked to toxicity. Furthermore, cod liver oil also has Vitamin D in it, which moderates Vitamin A, helps your body use it better, and also prevents toxicity. You can buy it in pill form so that you never have to taste it! Take a dose that will give you 20,000 IU of Vitamin A daily until you get your body back in balance, and then reduce to 5,000 or 10,000. But I wonder if I need this if I take Carlson's Fish Oil? :confused: Be sure you are taking adequate amounts of selenium, iodine, and vitamins A, C and E. Consult your clinician to determine this. Vitamin E (d-alpha only, not dl-alpha) helps to regulate hormone levels. Zinc increases progesterone production and curbs copper from being absorbed. Bring on those zinc supplements and make sure that your multivitamin does not contain copper. Magnesium helps the body break down excess estrogen and ease stress. Load up on almonds, spinach, black beans, and leafy greens. Most need a supplement also – 400-1200 mg daily The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements).

EAT LESS Avoid food and products high in phytoestrogens. Phytoestrogens are fake estrogens that attach to receptors for estrogen in the breasts. Flax and soy products are high in phytoestrogens. Soy is a very cheap emulsifier and is used in most processed foods. Check the ingredients of all the processed foods that you eat. If you have been eating soy products, eliminating them will make a huge difference in your estrogen levels. Milk and Cheese Cow’s milk accounts for up to 80% of the estrogens consumed. This may stem from the fact that cows are milked frequently during pregnancy when estrogen levels are their highest. These estrogens end up in the milk supply and can promote growth of fibroid tumors of the uterus and stimulate breast tissue, potentially increasing the risk of certain types of both benign and malignant breast disease. Substitute with a non-dairy milk such as almond or rice milk (read the labels carefully, and make sure to get one without soy). Goat’s milk may be fine. I’m not sure. It’s always said to be very healthy. Cheese is also a source of exogenous estrogens. Goat’s Cheese may be fine. Again, said to very healthy. Sugar Refined sugar raises estrogen levels and negatively affects your health in many other ways as well. Investigate natural sweeteners that won't impact your blood sugar and aren't dangerous like artificial sweeteners. Less sugar, white flour, and refined foods Alcohol Avoid alcohol as much as possible and don't have more than one drink per day. Alcohol will dramatically raise your risk of breast cancer due to the increase of hormones it causes. Estrogen is metabolized or broken down by the liver. Alcohol consumption can impair liver function which makes it difficult for the liver to properly metabolize estrogen. This can allow higher levels of estrogen to build up in the body. Ideally, if you suffer from estrogen dominance, completely avoid alcohol. Less red meat and fowl Hormones in beef are amongst the biggest culprit when it comes to xenoestrogen in your diet. Eliminating food that was raised using artificial growth hormones and steroids can help lower your xenoestrogen levels considerably. Eating a meat-free diet is believed to be beneficial. Female vegetarians have lower estrogen levels than meat eaters. Carbohydrates Carbohydrate intake (I imagine simple/processed carbohydrates/white flour/refined and processed foods) creates an insulin response, and insulin is a hormone. If you've got too much insulin, it causes a cascade reaction with other hormones, as your body tries desperately to keep things in balance. It increases estrogen and decreases progesterone. Decrease fats, especially animal fats. Use instead unsaturated fats such as those in cold-pressed vegetable oils. Limit your daily fat intake to 20 percent of your overall caloric intake. A high-fat diet produces chemicals in the intestine that bacteria convert to carcinogenic estrogens. These estrogens can then be stored in the fatty tissue of the breast, making cells in this area more susceptible to cancer growth. Less methyl xanthines such as coffee, tea, chocolate, colas and other foods or beverages that contain caffeine Coffee contributes to estrogen dominance. The way that it contributes may be by making the body more acid. Once our bodies are too acid, the production processes of all hormones are altered. When a woman’s body is too acid, it produces too much estrogen and not enough progesterone. Dr. Michael Lam of the American Academy of Anti-aging Research reports that in a small study of 500 women, those who consumed 4-5 cups of coffee per day had 70% more estrogen that those who drank less than one cup per day. Excess copper – found in tea, coffee, cocoa, chocolate, water pipes, and soy – leads to estrogen dominance You can lower estrogen levels by slashing your copper intake. Copper keeps estrogen levels high. How do you know if you have too much copper? Brown spots on your face or skin are a good sign. This means the liver has filtered out so much copper it is depositing the excess amounts in your skin. If your nipples turn from pink to brown, that’s another sign of copper poisoning. Of course, a Tissue Mineral Analysis (TMA) is a good way to know for sure. Many of us are severely toxic with copper. Birth control is one reason. Copper is a primary component of the Pill since it helps control the ovulation cycle. There are other sources of copper poisoning. Copper pipes also leach the metal into drinking water. If you have a swimming pool, your green algicide is pure copper. And if you love your copper pots, guess what? They’re seasoning your food, too. Here are the aches and pain of copper toxicity: Frontal headaches Depression Fatigue Constipation Emotional volatility Weight gain and food cravings Estrogen-containing foods such as alfalfa, chick pea, carrot (or beta carotene) can be taken occasionally but not too often. I would only cut these healthy foods out if my estrogen levels were extremely high and all other measures failed. I still eat chick peas and carrots. :confused:

My research for lowering estrogen levels, more specifically breast estrogen levels, is pretty much complete. You ladies have been incredibly helpful. Thank you. :grouphug: Specifically, for me, my thermo showed that I'm medium risk, but on the lower end of medium. They had 3 scores: Low: 0-10 Medium: 11-19 (I was a 12) High: 20 and over So, my dh reassured me and I'm not going to go crazy as I often do, but I would still like to be cautious and bring my levels down. I thought I'd share my research with everyone here. I have lots of info on mammograms, etc. - risk and alternatives, but this info is specifically on hopefully lowering estrogen levels. Info on soy is conflicting. I ate lots of soy before my thermo. Not anymore. Hopefully that will make a difference before my next thermo whenever that may be; along with the natural, bio-identical, non-synthetic, organic progesterone cream; exercise; etc. LOWERING ESTROGEN LEVELS Simply put, estrogen dominance occurs when there is more estrogen than progesterone in the system. There are five main causes of estrogen dominance: • Excessive stress • An improperly functioning immune system • An overworked liver – the liver is the organ that breaks down estrogen • Exposure to too many environmental estrogenic compounds from chemicals such as phthalate, PCB and pesticides • Consuming large amounts of foods that contain phytoestrogens Estrogen-like chemicals can all lead to this kind of hormone imbalance: • in the environment • stress and emotional factors • obesity • menstrual changes • lack of dietary fiber • illness • vitamin and mineral deficiencies More than 50% of women over 35 years of age have symptoms of high estrogen overload. During menopause estrogen decreases by 40-60% and progesterone decreases by 90%. Signs of Estrogen and Progesterone Imbalance Fibrocystic breasts Loss of libido Depression Low thyroid Facial hair Hot flashes Foggy thinking Insomnia Heart palpitations Bone loss Water retention Blood sugar irregularities PMS Mood swings Fatigue Irritability Uterine fibroids Weight gain Irregular Periods Headaches Cramps Allergies Thinning hair High blood pressure Menopause symptoms Infertility High estrogen levels have been correlated with a variety of health conditions including: • fibroid tumors of the uterus • benign breast disease • cysts • breast cancer - estrogen causes breast cells to grow rapidly, so if a cancer cell is present, excess estrogen could cause the cancer cell to also grow rapidly. Most breast cancers are estrogen driven. If you want to lower your estrogen levels naturally, there are things you can do. 1. Diet 2. Lifestyle 3. Healthy Liver – This is the organ that removes estrogens. 4. Healthy pH – when a woman’s body is too acid, it produces too much estrogen and not enough progesterone EAT MORE Broccoli, Cabbage, Brussels Sprouts, Bok Choy, Cauliflower, Kale, Turnips, and Rutabagas These cruciferous vegetables contain plant phytochemicals that help the liver flush out artificial estrogens that collect in the body from external sources like pesticides. Cruciferous veggies block breast cancer growth and have estrogen-blocking properties and Indole-3-carbinol (I3C). The breast-healing properties of Indole-3-carbinol (I3C) were recognized as far back as Roman times. I3C has been shown to increase 2-OH, the "good estrogen". It is recommended to cook (at least briefly) most cruciferous veggies, though, since when eaten raw, these veggies may interfere with thyroid function. Cabbage contains a compound that shifts estrogen to a safer form. Aim for 2 servings of cruciferous veggies per day. Juicing – there are specific vegetables that one can juice that are great for the liver as well as for maintaining a healthy pH. A weak liver fails to remove estrogens efficiently and may lead to their accumulation. • Beets • Cabbage • Kale • Celery Make a daily juice using a combination of fresh organic broccoli, cauliflower, carrots, kale, dark leafy greens, and an apple. These are high in phytochemicals such as I-3C and help to combat breast cancer. I-3C has been shown to detoxify xenoestrogens via the liver and to even reverse abnormal Pap smears. One of the most important nutritional changes you should make to fight estrogen dominance is to up your fiber intake. Fiber lowers estrogen levels and has estrogen-binding properties. Foods that are high in fiber help bind with and remove excess hormones. Consuming more fiber in the form of whole grains, vegetables, fruit, legumes, and beans can reduce harmful circulating estrogen levels. Since excess estrogen leaves the body by way of the bowel, if stool remains in the colon the estrogen will be reabsorbed. High-fiber diets can decrease breast cancer risk by up to 54 percent. Fiber acts like a sponge. It soaks up excess estrogen and eliminates it through the feces. High-fiber diets speed intestinal transit and promote elimination, thus keeping the blood and lymph cleaner -- which in turn keeps your breast tissue cleaner. Fiber is the reason that vegetarian women who eat lots of plant foods eliminate two to three times more estrogen than non-vegetarians according to a study published in NEJM. A study that was reported on in 'Human Nutrition: Clinical Nutrition' said that women whose diets were high in fiber and low in animal fat had a reduced risk of overexposure to estrogen and thereby a reduced risk of breast cancer. Sesame, sunflower seeds, and/or multigrain bread are all great sources of lignans, plant compounds that block tumor-promoting estrogen from being absorbed by breast tissue. Try to eat organic food and grass-fed meats Increase the consumption of garlic and onions. Iodine-Rich Foods such as seaweed Iodine has been shown to decrease estrogen's ability to adhere to estrogen receptors in the breast (which decreases the risk of breast cancer). Increase your intake with mineral-rich sea vegetables (agar, hijiki, kombu, nori, and wakame) at least twice a week. You can eat as much seaweed as you want. Brown seaweeds are highest in iodine. They include all forms of kelp. Fucus, also known as Bladderwrack - In a recent animal study published in the Journal of Nutrition, researchers found that 35 to 70 milligrams of bladderwrack seaweed daily lowered estrogen levels up to 25 percent Hijiki and Sargassum are two other forms of brown seaweeds. Red seaweeds include dulse, nori, Irish moss, and Gracillaria. Since toasting doesn’t affect seaweed’s iodine content, you can eat it dried or dried and toasted. Toast some in the oven or in a dry frying pan to see if you prefer that taste. You can also powdered seaweed to your food or add larger pieces of seaweed to soups, grains, or vegetables. Seaweed should be an enjoyable addition to your diet, not an unpleasant experience. If you simply don’t like its taste, you can get it in capsules. Not all seaweeds are safe to eat. Some come from polluted waters. Be more cautious and talk to a naturopath if you’re on thyroid meds and want to try seaweed. You can use iodine-rich Seaweed Gomasio to season your food. (I got mine from amazon) Eat seaweeds such as kelp and nori often. Or consider taking blue-green algae such as spirulina (1 heaping teaspoon) and chlorella (3 g) in a glass of juice daily. Green Tea Extract may be protective against estrogen-dominant breast cancer. Drink at least 3 cups of preferably organic Green Tea daily. Zinc increases progesterone production and curbs copper from being absorbed. Eat more zinc-rich foods found in organic beef, eggs, and natural pumpkin seeds. Turmeric regulates estrogen receptors, and helps the body eliminate carcinogens. Turmeric needs to be mixed with black pepper and olive oil in order to be effective All of us should regularly consume a soupspoon of turmeric every day, with a pinch of pepper and olive oil. You can use it in your cooking Because powdered turmeric is a powerful blood-cleansing herb, don’t overdo it. CAUTION: Some brands of turmeric powder and supplements have been found to be contaminated with heavy metals themselves. If you decide to add turmeric to your diet, make sure to obtain a high quality brand. Regular consumption of turmeric has been shown to protect against fewer lesions of the liver. Turmeric acts specifically on bile and also has significant anti-inflammatory properties Turmeric is high in phytoestrogens. Phytoestrogens are forms of estrogen that are much weaker than the body’s estrogens, but that are capable of blocking the stronger, more damaging estrogens (they can fit into the same receptors in breast cells that estrogens can, thus preventing the estrogen’s ability to dock there). Phytoestrogens also expand the length of the menstrual cycle, possibly lowering the lifetime exposure to estrogen. Estrogen dominance can be at least partially controlled through an estrogen dominance diet. This diet recommends eating large amounts of foods that are considered anti-estrogenic each day. These foods include: • Most vegetables, especially cruciferous vegetables such as cabbage, broccoli, Brussels sprouts and cauliflower • Most fruits, especially citrus fruits and berries • Raw nuts and seeds • Organic eggs and milk • Grains like buckwheat and millet Proponents of the diet stress eating as few processed foods as possible and consuming only organic produce, meats, fish and dairy products.

Laura, how lovely. Yes, please do share, if you remember. Thank you, this is wonderful. :)

Once again, thank you all. I've copied and pasted all your really helpful responses to share with the rest of the family later. :) So far, it looks like this time around, it will be Israel, the UK, and Paris. We would love to do Barcelona also, but cost and time are factors.