Estrogen dominance occurs when estrogen levels are high relative to progesterone levels in the body. This hormonal imbalance can arise due to various factors, such as the overproduction of estrogen, changes in estrogen metabolism and excretion, or an imbalance in the estrogen-to-progesterone ratio.
Estrogen dominance often begins during peri-menopause, five to ten years before menopause, as the body's production of progesterone decreases more rapidly than estrogen.
Symptoms and Effects of Estrogen Dominance
Estrogen dominance can lead to various symptoms and health issues, including:
- Weight gain, especially around the abdomen and hips
- Mood swings, anxiety, depression
- Irregular menstrual cycles
- Heavy or painful periods
- Decreased libido
- Fatigue
- Breast tenderness
- Bloating
In the long term, estrogen dominance can contribute to more severe health issues such as fibroids, endometriosis, and an increased risk of breast cancer.
Strategies to Reduce Symptoms
Moderate Exercise: Regular physical activity helps maintain a healthy weight, which is crucial since excess body fat can produce estrogen. Aim for at least 30 minutes of moderate exercise most days of the week.
Anti-Inflammatory Diet: An anti-inflammatory diet can help balance hormone levels. Focus on whole foods and avoid processed foods and sugars. Incorporate foods like berries, fatty fish, and leafy greens.
High Fiber Diet and Whole Soy Foods: A diet high in fiber supports healthy digestion and the elimination of excess estrogen. Whole soy foods, rich in isoflavones, can help balance estrogen levels. Choose non-GMO soy products like tofu, tempeh, and edamame.
Isoflavones: Isoflavones found in soy and flaxseed act as phytoestrogens, helping to regulate estrogen levels. These can be incorporated into your diet through soy milk, tofu, and ground flaxseed.
Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, chia seeds, and walnuts, reduce inflammation and support overall hormonal health.
Green Tea - Polyphenols:
Green tea is rich in polyphenols, which have antioxidant properties that can help reduce estrogen levels. Drinking green tea regularly can be beneficial.
Cruciferous Vegetables:
Vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds that support estrogen metabolism. These can be easily added to salads, stir-fries, or roasted dishes.
Avoid Excessive Alcohol and Caffeine:
Alcohol and caffeine can affect liver function, impairing the body’s ability to metabolize and excrete estrogen. Limiting these can help balance hormone levels.
Avoid Xenoestrogens:
Xenoestrogens are synthetic chemicals that mimic estrogen. They are found in many everyday products, including certain cleaning supplies, toothpaste, beauty products, nail polish, and hair dyes. The Environmental Working Group (EWG) reports that the average American woman uses 12 products containing 168 unique ingredients daily. Opt for organic and natural products to minimize exposure.
Healthy Gut/Microbiome:
A healthy gut microbiome is essential for hormone balance. Probiotics and fermented foods like yogurt, kefir, sauerkraut, and kimchi can support gut health.
Stress Management: Chronic stress can lead to elevated cortisol levels, which can interfere with progesterone production and exacerbate estrogen dominance. Techniques such as yoga, meditation, and deep breathing can help manage stress effectively.
The Takeaway
Estrogen dominance is a common issue, particularly as women approach menopause. By understanding the causes and symptoms and implementing lifestyle changes, you can manage and potentially alleviate the symptoms. Emphasizing a balanced diet, regular exercise, and reducing exposure to environmental toxins are key strategies for maintaining hormonal health.
This article was written with gratitude to the Whole Health Library and Anne Kolan, MD
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