Maintain A Healthy Weight
Being overweight is one of top five leading causes of estrogen dominance.
This is because estrogen is not only produced in the ovaries, but also made by fat cells. So if youre overweight, getting your weight down to normal is key to lowering your estrogen levels.
Of course this is easier said than done. Ive seen many women struggle with losing weight, as I did when I was younger.
To achieve and maintain a healthy weight, its important to understand and identify the root mental, emotional and physical causes of weight gain and address them.
Check out our free resources to support you on your journey.
So far, Ive shared 6 simple steps you can take to improve your liver and adrenal functions and lower estrogen dominance naturally. I hope you find this info useful. If so, please share it with other women in your circle.
Foods That Decrease High Estrogen: Focus On Eating These Foods Daily To Support Healthy Estrogen Levels In Your Body:
Plenty of fibre
Fruits and vegetables with the skin on, ground flax seeds, chia seeds, psyllium husk
Cruciferous vegetable family
These vegetables contain a compound called indole-3-carbinol which helps the liver to break down excess estrogen – aim for at least once serve daily of one of these vegetables
Broccoli sprouts contain a concentrated source of I3C which supports the liver to breakdown excess estrogen
These foods support a healthy gut microbiome which is essential for efficient clearance of estrogen in your bowel movements – try kimchi, sauerkraut, natural yoghurt, kombucha and kefir
Liver-supporting foods that help to balance estrogen
Plenty of filtered water
NOT from a plastic bottle – opt for from a glass or use a stainless steel bottle. Aim for 2 to 3 litres daily, depending on your body size and exercise levels.
Healthy fatsrich in omega-3 fatty acid
Healthy fats are essential to support natural hormone production. Omega-3 rich forms are some of the best fats you can include in your diet to help with estrogen dominance. Try salmon, sardines, walnuts and chia seeds for an omega-3 hit, along with other healthy fat sources like avocado, olive oil, coconut, nuts and seeds.
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What You Will Learn In This Article
- Where causes estrogen dominance and what are the symptoms?
- How to naturally reverse estrogen dominance.
- The steps you should take if you show symptoms of estrogen dominance
What hormonal imbalance do most women have but dont have any idea they have it? Estrogen Dominance is one of the most common hormonal imbalances that the women I work with experience.
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Factors Involved In Estrogen Dominance:
Reduce Exposure To Environmental Estrogens
Environmental contributors to estrogen dominance include xenoestrogens and endocrine disrupting chemicals . To reduce your exposure to these toxins and naturally lower your estrogen levels, consider these simple tips:
Prioritise organic fruit and vegetables – these products do not contain pesticides and growth agents which contribute to the toxic load in your body. If buying all organic is unaffordable, follow the Environmental Working Groups Clean 15 and Dirty Dozen list
Use glass containers for storing and reheating food, instead of plastic
Use stainless steel water bottles instead of plastic
Choose organic meat and dairy where possible. If this is not possible, avoid eating the fatty parts of meats of conventionally raised animals as this is where most toxins are stored
Consider an inexpensive water filter
Slowly swap out regular personal care products with low-tox, natural alternatives.
Avoid using cling-wrap and other soft, flexible plastics – opt for natural beeswax wraps or paper bags as an alternative for storing and wrapping foods
Minimise consumption of foods from tin cans, and choose BPA-free labelled cans where possible
Slowly swap out regular cleaning products in your home with low-tox, natural alternatives
Consider ditching the birth control pill or other hormone replacement therapy after consultation with your primary care provider. Speak to a holistic practitioner about natural alternatives to hormonal birth control and HRT
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Nutrients To Support Estrogen Clearance
Its a scientific fact that exogenous estrogen decreases systemic stores of vitamin B6, zinc and magnesium, and also tend to alter thyroid function.
Optimize vitamin D levels, magnesium, zinc, iodine, omega-3s, healthy flora , folate, vitamin B12 and vitamin B6
Consider natural bio-identical topical progesterone cream or oral progesterone at bedtime for a short period of time if progesterone deficiency is the cause of high estrogen. However, if you have a high level of xenoestrogens in your body, progesterone cream may temporarily make some of the problems caused by estrogen dominance worse! This is because long-term xenoestrogen exposure causes estrogen receptors to become less sensitive.
Consider DIM Detox, Indole-3-Carbinol, NAC, milk thistle and Calcium D-Glucarate to support the bodys natural elimination of excess estrogen, target beta-glucoronidase enzyme activity, deactivate toxic substances and excess hormones, encouraging their elimination from the body. DIM helps to restore healthy hormone balance by adjusting the balance of estrogens and blocking aromatase, which converts testosterone to estrogen.
If you are using hormone therapy out of medical necessity, it is important to support the detoxification of the estrogens via physical activity, an abundance of organic colorful plants and cruciferous veggies, healthy liver function, proper nutritional supplementation and the other suggestions listed above. This would help reduce any estrogen build up.
Herbs And Supplements For Estrogen Dominance
If youre doing everything mentioned above and youre still struggling with symptoms of hormonal imbalance, you may find additional support with herbs and supplements for estrogen dominance.
When it comes to herbs and supplements for estrogen dominance, there are two ways you can support your body: 1.) herbs and supplements that support liver health, and 2.) herbs and supplements that rebalance or support estrogen detoxification.
Herbs and Supplements for Liver Support
N-Acetyl-L-Cysteine helps your body produce glutathione, the master antioxidant, and supports your liver. But even more importantly, research has shown that NAC supplementation can help keep estrogen metabolism balanced and help rebalance it if it becomes out of balance. The researchers even state that this can help prevent the formation of estrogenic cancers.
Milk Thistle is perhaps one of the most well-known liver-supporting nutrients. Milk thistle is an herb that has active ingredients that may stimulate liver detoxification pathways and the regeneration of liver tissue.
Functional mushrooms, such as reishi and cordyceps, are well known for supporting the liver. Research suggests they may protect liver cells against oxidative damage. When it comes to supporting the liver with herbs and supplements, I recommend using a high-quality supplement that contains a blend of liver supporting nutrients, such as Designs for Health Hepatatone Plus, or Dr. Becky Campbells Liver Love.
What about vitex?
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Our Estrogen Blocker For Men: Estro Clear
Estro Clear is an all-natural, clinical-grade estrogen blocker for men. Estro Clear works as part of a healthy diet and lifestyle to help reduce excess estrogen for men with estrogen dominance or low testosterone levels.
Studies show the active ingredients in this natural hormone treatment have a clear anti-estrogenic effect. This, therefore, helps to rebalance your hormone levels which have a positive impact on your sexual and prostate health.
Moreover, by lowering their estrogen level, men can regain their masculine traits and may find it easier to lose weight naturally.
Testing For Estrogen Dominance
Estrogen and progesterone can be tested using regular blood tests at your doctors office, however these tests are not highly sensitive and its common for hormone imbalances to be missed, particularly when it comes to estrogen.
The gold standard of hormone testing is the Dried Urine Test for Comprehensive Hormones which examines the key reproductive hormones like estrogen, testosterone and progesterone, as well as their metabolites to provide a comprehensive picture of your overall hormone balance.
In my Hormone Harmony Academy program, I offer my students the option to include a DUTCH test along with the 8-week program to significantly enhance their results throughout the program.
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Can I Check My Hormone Levels At Home
You can check your hormone levels at home with an at home hormone check that involves a simple self-blood collection.
It is now possible to check your hormone levels at home via female hormone checks that involves taking a blood sample at home. Blood samples are the most accurate way to check your hormone levels.
Taking a progesterone test will prove insightful if you suspect that you are living with estrogen dominance as it measures the volume of circulating progesterone in the blood.
LetsGetCheckeds range of Female Hormone Tests provides a broad picture of a womans hormonal health. This can provide you with an insight into your current fertility status or potential shifts in hormones with online results available in just 5 days and medical support available over-the-phone for support and guidance.
You should consider taking a female hormone test if:
- Youre looking to start a family
- Youre thinking about pregnancy down the line
- Youre interested in knowing more about your hormone levels
- Youre experiencing symptoms of hormonal imbalance
Restore Your Adrenal Balance
Prolonged stress increases cortisol the bodys main stress hormone. Cortisol is known to reduce the production of progesterone and block its receptors.
And lower levels of progesterone lead to higher estrogen/progesterone ratios and signs of estrogen dominance.
A healthy adrenal function is the foundation for estrogen and progesterone balance. For this reason, its important to recognize the signs of adrenal fatigue and learn natural ways to restoring your bodys adrenal balance.
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What Is A Hormone Imbalance
Are you irritable, moody, and exhausted all the time, yet have trouble sleeping? Gaining weight despite diet and exercise? You are not alone. Up to 75% of women report suffering from symptoms that could be attributed to a hormone imbalance!
Hormones are important chemical messengers in our bodies such as Estrogen, Testosterone, Progesterone, Cortisol, Thyroid, DHEA, and Vitamin D. They are produced in one type of tissue and then move through the bloodstream to other parts of the body delivering messages for that part of the body to do something specific. When the messages get disrupted, it can have significant downstream implications.
Estrogen dominance is one of the most common hormone imbalance problems for women and that is a big deal because it has literally hundreds of functions in a womans body. It is a common condition that can develop from a variety of causes such as excess body fat, environmental estrogens , poor digestion, chronic stress, and adrenal issues.
Whats The Link Between Diet And Estrogen Dominance
Nutrition has a significant influence on every aspect of our health and wellbeing. The food you eat can also influence hormones and support or disturb their balance. Some dietary patterns promote estrogen dominance and increase the risk of health problems in relation to this hormonal imbalance.
A growing body of evidence confirms that the Western diet is linked to consistently high estrogen levels. The term Western diet or Standard American Diet describes a modern dietary pattern indicated by a high intake of heavily processed and prepackaged foods, red meat, refined grains, sugar, saturated and trans fats, and other unhealthy ingredients.
Its also important to mention that the Western diet is associated with obesity. Being overweight or obese increases the risk of health problems such as diabetes, cardiovascular diseases, arthritis, and many others.
Excess weight also affects your hormone profile. For example, overweight and obesity reduce testosterone levels in men.
At the same time, a study from the Hormone and Metabolic Research confirmed obesity is linked to decreased progesterone in males. Since progesterone levels are low, the affected men are more susceptible to estrogen dominance. Plus, estradiol levels are typically higher in obese or overweight men.
In other words, diet and estrogen dominance are linked more than most people believe. An unhealthy diet may cause a chain of events that results in estrogen dominance in men and thereby impairs their quality of life.
Why We Need Estrogen
Beyond its importance for developing and maintaining the reproductive system, estrogen is necessary for childbearing and a healthy, regular menstrual cycle. We also need estrogen to maintain bone density, positive mood, and healthy cholesterol levels. Furthermore, estrogen contributes to cognitive function and overall vitality.
S To Get Your Cortisol Levels Under Control & Turn Down The Stress
Do you find yourself overly stressed, tired and even notice weight gain despite not changing your diet or workout frequency? Your cortisol levels may be out of whack. More specifically, they may be too high.
Cortisol is often called the primary stress hormone because its one of the main hormones we release when were under any sort of pressure and our evolutionary-based fight or flight response kicks into gear. Although most think of cortisol as a bad thing such as contributing to acne, weight gain or high blood pressure theres actually a lot more to cortisol levels than just our stress response and its unwanted symptoms. We need it to live.
While producing cortisol is a necessity for life and helps keep us motivated, awake and responsive to our environment, maintaining abnormally high circulating cortisol levels can become dangerous and contribute to long-term problems. Long-term use of corticosteroids and chronic stress are two of the biggest contributors to high cortisol. Chronic, high cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems.
The good news is there are many natural ways to get your cortisol levels in check. For instance, adaptogen herbs are known to lower cortisol, and thats just the tip of the iceberg. Read on for more ways to lower high cortisol levels naturally.
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Clean Up Your Beauty Routine
Think ingredients with proven harmful effects are regulated in personal care products? Think again. There is almost zero federal regulation of the cosmetics industry in the United States.
Known endocrine disruptors, such as parabens and phthalates, are in most cosmetic products. Endocrine disruptors have links to estrogen dominance, thyroid disorders, and even breast cancer.
I wholeheartedly believe reducing our exposure to endocrine disruptors and carcinogens in personal care and household products is vital to overall health.
On a day to day basis, we are exposed to potentially dangerous chemicals from all kinds of sourcespesticides, plastics, car exhaust, and more we cant control. Choosing safer skincare and cosmetic products is something we can control, and its a big part of our daily lives, which means removing harmful ingredients can have a big impact.
How Stress And Exercise Impact Estrogen
Beyond food and supplements, it’s important to keep stress at bay and find consistent ways to move your body. In terms of stress, high levels of cortisol can either increase or decrease estrogenit depends on the source of stress. When stress comes from over-exercising or under-eating, estrogen levels tend to drop. This leads to weaker bones, loss of period, and a decrease in body heat regulation. This is why managing stress can be a great way to increase your estrogen, naturally. Regarding exercise, gentle movement and moderate intensity is best. If you can hold a conversation while moving your body, this is moderate intensity.
To summarize, while we covered various options for increasing estrogen, remember that every body is unique. Through trial and error , you can determine what works best for your body. Ultimately, simple shifts can make a beneficial impact.
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Dandelion Root And Leaf
This is a very bitter herb often used as a tea. The plant stimulates bile production and helps with the livers detoxification process. This, in turn, helps with the natural removal of estrogen from your body via your normal excretory processes. A gentle laxative, the herb also stimulates increased bowel movements.
Switch To A More Liver
One of the key roles of the liver is to aid in digestion. So its no surprise that an improper diet is a major contributor to a tired and overloaded liver.
Here are a few suggestions on how to make your diet more liver-friendly:
Reduce alcohol and caffeine
Alcohol raises estrogen levels and disrupts the function of the liver. So does overconsumption of caffeine.
I dont believe either is bad when consumed in moderation. The key is to find a happy medium that works for you.
If you have severe signs of estrogen dominance, you may want to cut out the consumption of alcohol and caffeine entirely. On the other hand, if youre overall healthy, its okay to enjoy them in moderation.
Eat organic when possible
Foreign hormones and toxins can sneak into our body without our knowledge. Grains, fruits and vegetables sprayed with lots of pesticides, and animal products packed with antibiotics and growth hormones, are good examples.
Luckily, there are many healthier options available today, e.g., grass-fed, organic, non-GMO, etc. And theyre usually clearly labeled.
So, by paying a little more attention you can greatly reduce the risks of bringing harmful toxins into your body.
Include an anti-inflammatory diet
Certain foods cause inflammation and congest the liver, such as processed foods, junk foods, soda, etc.
On the other hand, eating clean and anti-inflammatory foods are kind to the liver. Consider adding these top 10 anti-inflammatory foods to your diet.
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