Flaxseed for breakfast

althea · June 2007

I recently completed reading Dr Northrup's book The Wisdom of Menopause. I felt like I needed to know more about hormones, my status, etc. I was perimenopausal (I actually know what that means now) when I was dx'd and recently had a period for the first time since chemopause 2 years ago. My biggest complaints since starting tamoxifen are fatigue and hot flashes. The hot flashes have subsided since my freak period, but the fatigue persists.

I've been slowly tweaking my diet for a long time. The book has a whole chapter about food, and the section on flaxseed resonated with me. I need to return the book soon, so I'm typing my notes here for myself later on and for anyone else interested:

Flaxseed is a good source of lignans, fiber, and omega-3 fats. Lignans are "plant substances that get broken down by intestinal bacteria into two chemicals, enterodiol and enterolactone. These substances then circulate through the liver and are later exreted in the urine." I still don't quite understand why that seems to be a good thing, but I guess it is. According to studies, lignans have anti-cancer effects, phytoestrogens, antioxidants, and beneficial effects in lowering HDL cholesterol.

Flaxseed is a good source of fiber, both soluable and insoluable. Any problems with constipation can be alleviated by using flaxseed. One quarter cup flaxseed contains 45g dietary fiber.

Omega-3 fats are essential for the "health in every cell in our bodies." A deficiency of omega-3 fatty acids can result in: "fatigue, dry skin, cracked nails, thin and breakable hair, constipation, immune system malfunction, aching joints, depression, arthritis, and hormone imbalances." Fatty fish also provides omega-3 fats. The author also states that flaxseed can be a good source for omega-3 if it's freshly ground. So, I don't know what that implies for flaxseed oil as a supplement. Northrup also suggests golden flaxseed over brown because the golden taste better and has better nutritional value.

I've been eating 1/4 cup fresh ground golden flaxseed mixed with yogurt for a month now, and I plan to continue. It's not the most savory thing to eat, but it's not unpleasant either. Since I started tamoxifen 18 months ago, I've been prone to persistant constipation. I have finally kicked that problem to the curb. I hope the fatigue will be next. I think my energy level is rising, but it's moving in imperceptible increments.

I think the biggest change I've made as a result of reading this book is reevaluating the presence of phytoestrogens in my diet. I was avoiding things like soy entirely because I didn't want to consume things that would promote the production of estrogen in my body. My understanding now is different. I will avoid supplements with phytoestrogen properties, but I am no longer so concerned about taking in phytoestrogens as part of my food.

Rosemary44 · June 2007

"and beneficial effects in lowering HDL cholesterol."

Hmmmm, not exactly. It should say it has beneficial effects of lowering LDL cholesterol. HDL is the good cholesterol and the higher that number, the better.

Soy is a bit different from the other phytoestrogen foods. The genistein in soy could/does promote the growth of an existing tumor. Good luck in avoiding it though, it's everywhere.

althea · June 2007

So right you are rosemary! Thank you for the correction. It should have read "lowering LDL cholesterol and raising HDL cholesterol".

And while I have another message going, I also wanted to comment about soy. Northrup gives soy glowing reviews, but she never addresses bc survivors specifically as part of her audience. So I found myself often wondering as I read the book, "does this apply to me as a bc survivor with er/pr+ hormone receptors?" I've heard that soybean oil is so processed that we'd best be worried about our heart health more than our hormone receptors. I won't be buying soy milk anytime soon, and I'll definitely be avoiding soy supplement products, but I feel a bit more at ease over occasional consumption of soy in my diet.

Rosemary44 · June 2007

I really don't believe that anyone promoting eating soy is reading the latest research on it. I try to stay totally away from it but I do enjoy a piece of dark chocolate and it annoys me to no end that its in the ingredients. I don't even believe in eating it in moderation anymore either.

althea · June 2007

The book isn't brand new, maybe 3-5 years old. She offers a newsletter for information that is more up to date. As we all know, there's a lot to keep up with. I'd be curious if her newsletter has any issues that address bc survivors specifically and if her opinion of soy has changed since she wrote the book.

Meanwhile, it's probably been 6 weeks since I started eating flaxseed for breakfast. My complaints of constipation are finally a thing of the past. As for my energy level, I still crash and burn easily, but I think I'm recouping faster these days. I think there's progress, but it's slow it's hard to see. Even with all I've been through, I still believe in mind over matter! I also think the law of attraction bailed on me big time, and it can return anytime now. So tired of being tired!

Rosemary44 · July 2007

Althea,

I had stopped caffeine and recently got on the green tea bandwagon. I don't know if its the caffeine in it that I'm not used to, but when the crash and burn starts in the afternoon, I make a couple of cups and it really helps. I use the loose tea, not the teabags they sell here. Night and day difference in taste, smell and the look of the tea. I seem to be energized for quite some time after just 2 cups of the stuff. The teabags didn't do this for me. Maybe something to try for yourself?

geebung · July 2007

I discovered a delicious breakfast cereal yesterday. There is a magazine available in Australia called Natural Health and Vegetarian Life and, even if you a not a vegetarian, it has some great articles on healthy living and great recipes. Anyway, I found this recipe in the Spring issue, 2006. Here it is: 3 parts millet, one part flaxseed and one part buckwheat. The recipe said it was best to grind these grains freshly and then cook with plenty of water for 15 minutes. I added a bit of salt. Apparently, for optimal health and disease resistance, we should eat alkali-forming foods of which millet is the best grain and buckwheat is also moderately good at producing a alkaline residue in the body. As you have already mentioned Althea, flaxseed is a great source of omega 3 and great for its laxative qualities. So - voila - a really healthy breakfast! I ate it with skim milk and a teaspoon of honey and found it quite yummy. It might be a bit heavy to have on a hot summer morning but it's winter here in Australia and a hot, wholesome breakfast really helps to thaw me out in the mornings!
As far as soy is concerned, my attitude is to avoid highly refined foods as much as possible, including concentrated extracts of soy. I feel that it's probably ok to eat soy beans and even soy milk - particularly brands that don't have a lot of added ingredients. I mostly use skim cows milk and occasionally low fat soy. The low fat soy doesn't have any added heat-treated oils. Even though I have had a pretty good diet all my life, it didn't stop me getting DCIS and having a mastectomy so I guess nothing can guarrantee good health but it surely must help!

Liberty_Rebekah · July 2007

Ah, someone I can relate to. I eat flaxseed in yogurt everyday as well, and I even try for am and pm. One thing that Ive learned with MUCH research that I believe in wholey and want to share with you is this: Eating whole flaxseed is useless because your body doesnt digest it so it basically goes right through you, and taking the powder form or eating the ground/powder form isnt totally useless but while they crush it (I have MAJOR chemobrain so forgive me for lack of details but you can look it up if you want) it removes valuable nutrients from oxidation..so the best way to eat it is when they slice it up very finely. I personally eat Spectrum Ground premium flaxseed. Despite saying its ground you can read on the bag and see that it is actually finely chopped. Also, I eat about 1-2 tablespoons am and pm in yogurt but i also add really healthy granola and its actually delicous. Oh yea and the bag I get I keep frozen for freshness and its only like $6.99 for the 15oz. it lasts a long time. also, in my research ive read a ton about other countries who eat flax in their yogurt and especially in thier cottage cheese and about how many places swear by the flax/cottage as practically a cure for bc. I guess we just have to see these things for ourselves.

mhtskip · July 2007

Have you tried the Budwig diet? It can be found on the internet.

mcgaffey · July 2007

I have flaxseed ground in my coffee bean grinder that I have never used for coffee right when I put it on yogurt and fruit for breakfast. Interesting about the "slicing." I love the taste.

Kitty_Cat · July 2007

I use whole flaxseed for IBS (bowels). I read that flaxseed must be ground just prior to use. It doesn't have a long shelf life and much of its potency is lost if stored in a ground/chooped/sliced stage.

I gave up using it in its ground stage -- too many conflicting reports on er+ bc patients -- and sick of researching -- so gave up ground flaxseed.

I thought if er+ one should stay away from phytoestrogens? I gave my pomegrante capsules to hubby to take after reading that. They were touted as good cancer cell killer.

I did read that soy takes a back seat to body estrogen in young women - becomes the weaker of the two. And takes the role of major estrogen in menopausal women. Seemed more dangerous for menopausal women. But I quit the research on that too, sick of researching, cross checking, etc. But decided stay away from soy as well. But did find out that soy bean oil is harmless.

Rosemary44 · July 2007

Soybean oil is harmless if you don't mind the way it's processed. Give me that nice cold pressed olive oil any day over soy oil.

althea · February 2008

bump^

Rosemary44 · February 2008

The research looks good (for mice) that are taking tamoxifen and flaxseed together.

http://www.ncbi.nlm.nih.gov/pubmed/17720953?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

bbmom · February 2008

I try to stay away from soy as much as possible. I've been cautious about taking any kind of supplement since I was dx. I make my own granola so that I can control the sugar and fat in it. Maybe I should add flaxseed to it, or would I be killing all of the benefits of it by baking?

althea · February 2008

Alaina, you would probably benefit most by making your granola without the flaxseed and then adding fresh ground flaxseed to your granola right before you eat breakfast.

bbmom · February 2008

Thanks Althea. I'll have to try that.

Flaxseed for breakfast

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