High estrogen levels can cause all sorts of health problems in women—from weight gain to brain fog, says Dr Shawn Tassone. Here’s how to bring your hormones back into balance naturally.
All women, regardless of background, genetics or body type, have the same hormones. The exact levels of each of these hormones varies from one person to the next, however, and every woman has a unique balance point, which keeps the body working optimally both physiologically (in terms of body function) and psychologically (in terms of mental and emotional state). Imbalances in these hormone levels, even subtle ones, can lead to a long list of health issues and prevent a woman from feeling and performing at her best.
One of the most common hormonal imbalances I have come across in my more than 20 years of practice is a dominance of estrogen. Women with this imbalance tend to gain weight but don’t understand why, their periods are likely to be more intense and less predictable, and they suffer intense headaches and “brain fog.” These symptoms contribute to the feeling that they are losing control—of their bodies and, to a degree, of their minds.
When estrogen dominance is transient (and actually a portion of the follicular phase of a woman’s menstrual cycle), causing only temporary physiological or psychological dissonance or discomfort, it may not have lasting or far-reaching effects. Bur persistent estrogen dominance has been linked to breast cancer, uterine cancer, ovarian cysts and infertility.1 It has also been linked to increased blood clotting, allergies, autoimmune disorders and accelerated aging.2
The good news is that, as with other hormone imbalances, there are a number of natural ways to address estrogen dominance. One of the most important ones is eating the right foods.
If you have estrogen dominance, the overarching objective is to reduce your total estrogen levels. This involves embracing certain foods and avoiding others.
Foods to embrace
Fiber
Gastrointestinal health is a critical aspect of managing estrogen dominance and hormonal imbalances more generally, so incorporating fiber into your diet is key. In addition to helping maintain digestive regularity and keeping excess estrogen from being reabsorbed into the system, a healthy gut can increase your antioxidant levels. This can help get rid of some of the free radicals that estrogen produces. Try to consume at least 25 mg of fiber each day.
Cruciferous vegetables such as broccoli, cabbage, celery and kale are a great source, as are whole grains, oats and seeds such as flax and sunflower. Beans, berries and fruits such as apples and pears contain helpful amounts of fiber, as do nuts such as almonds, pecans and walnuts.
Two notes of caution with fiber: for one, you need to slowly increase the amount in your diet to avoid side-effects like excess gas and stomach pain. Second, cruciferous vegetables can contain phytoestrogens. Some of these, such as lignan, are relatively weak. But they have estrogenic effects nonetheless, so keep your consumption of cruciferous vegetables to one serving every other day.
Cruciferous vegetables
In addition to providing fiber, cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, kale, mustard greens and turnips contain a compound called indole-3-carbinol (I3C), a possible preventive of breast, cervical, endometrial and colorectal cancers. Studies also show that the compound impedes estrogen receptor cell proliferation in breast tissue.
When you consume cruciferous vegetables, your body naturally produces another compound called diindolylmethane (DIM), which research has shown can help break down estrogen and convert it to its healthy metabolites. DIM has also been shown to have a weak estrogenic effect.
This means that it can bind to estrogen receptors, blocking stronger forms of estrogen and thwarting their potentially carcinogenic impact.
DIM may also help ease symptoms associated with estrogen dominance, including breast swelling and tenderness, and those that mimic premenstrual dysphoric disorder (PMDD), a severe form of premenstrual syndrome (PMS).
Antioxidant-containing fruits and vegetables
Vegetables rich in antioxidants, including vitamins A, C and E and beta-carotene, as well as minerals such as copper, zinc and selenium, can yield significant benefits. These unrefined carbohydrates are also a healthy source of fiber, which can help diminish estrogen dominance by aiding the excretion of excess estrogen via the bowel. Seek out colorful—and different colored—fruits and vegetables.
Good choices include:
Lean protein
In addition to helping to reduce your body fat percentage, a diet high in lean protein increases the amount of the amino acids lysine and threonine in the body. These both help the body metabolize estrogen and support liver function. Good sources include:
Sulfur
Foods that contain sulfur can help detoxify the liver, improving its ability to get rid of toxins from medications, pesticides and other external sources. This can make its workload lighter and strengthen its ability to break down estrogen. Foods containing sulfur compounds include onions, garlic and egg yolks. Lemons and limes also contain sulfur. Start drinking a glass of water that contains the juice from half a lemon or lime each morning.
Foods to avoid
Carbohydrates
Minimize your intake of carbohydrates or avoid them altogether. If you’re eating a diet rich in carbohydrates, your glucose (blood sugar) levels will be higher. When this happens, your body responds by telling the pancreas to increase insulin production. Insulin helps your body store calories as fat, which raises both your weight and your body mass index (BMI).
Obesity can drive or exacerbate estrogen dominance, given that fat cells will convert excess testosterone into estrogen. Fat cells also hold on to excess estrogen in your system. If your diet is higher in proteins and healthy fats (such as olive oil, flaxseed oil and coconut oil) and lower in carbohydrates, your insulin levels will decrease, improving your estrogen metabolism. For women with estrogen dominance, the best sources of carbohydrates are vegetables and fruits with a low glycemic index.
Avoiding processed foods can also make a significant difference. I’m a firm believer that if you can grow it, pick it or kill it, that food is probably a healthy choice for you to eat.
Alcohol
The impact of alcohol on the liver means alcohol interferes with the body’s ability to break down estrogen, which can increase a woman’s (or man’s) overall estrogen levels. Eliminate alcohol from your diet, or limit your intake to one glass of red wine per day. Sardinian and Spanish red wines are richer in antioxidants than most and when consumed in moderation, can actually help remove excess estrogen.
Exogenous estrogens and phytoestrogens
Avoid exogenous estrogens, such as those found in beef, poultry and dairy products, as well as in plastics and certain cosmetics. Make sure to seek out hormone-free foods and limit your exposure to plastics containing BPA and/or other known endocrine disruptors. Also avoid consuming phytoestrogens such as those found in soy. I recommend no more than 25 grams of fermented soy-derived foods (like tempeh, miso and natto) per day. If you enjoy soy milk, switch to almond or rice milk.
Essential oils. Oils that improve detoxification pathways and help the liver and gut maximize the detoxification process may help. These include celery seed, chamomile, lemon, orange and rosemary. Use them with a diffuser or apply topically.
Exercise. The goal is to lose fat and gain muscle. Higher levels of body fat can drive or exacerbate estrogen dominance, and increasing muscle mass helps the body burn more calories (meaning fat) at rest. A year-long study found that women who engaged in three hours of moderate exercise per week had significantly lower levels of circulating estrogens than women who limited their activity to stretching alone.1
Aim to reach 60 to 75 percent of your maximum heart rate (220 minus your age) for 45 minutes around five times a week, although any exercise is better than none.
Supplements. Consult your physician before taking any of these, but here’s what I generally recommend for estrogen dominance.
Vitex agnus-castus (chasteberry). This herb can inhibit the secretion of follicle-stimulating hormone (FSH) by the pituitary gland, which leads to a decrease in estrogen production by the ovaries.
Suggested dosage: 900 to 1,000 mg each morning (not recommended for women who are pregnant or breastfeeding)
Maca, specifically Femmenessence MacaHarmony, a 100 percent organic and vegan mixture of sustainably farmed maca that has been shown to have a balancing effect on women’s levels of estrogen, progesterone and other hormones.
Suggested dosage: Follow the label instructions. Take for two to three months then take a week off
Indole-3-carbinol (I3C) and diindolylmethane (DIM). If you can’t tolerate food sources of these compounds (see ‘Cruciferous vegetables’ on page 61), a variety of supplements are available.
Suggested dosage: 15 mg/day to start with, then adjust according to hormone levels or symptoms
Adapted from The Hormone Balance Bible (Hay House UK, 2021) by Dr Shawn Tassone, a double-board certified physician in obstetrics/gynecology and integrative medicine
Main Article
|
References |
|
|
1 |
J Clin Endocrinol Metab, 2015; 100: 4012–20 |
|
2 |
Clin Rev Allergy Immunol, 2011; 40: 60–5 |
Other natural ways to balance estrogen dominance
|
References |
|
|
1 |
Cancer Res, 2004; 64: 2923–8 |
What do you think? Start a conversation over on the... WDDTY Community
Great news! Discounts are available based on your cart total. Check the details below:
