Natural ways to reduce estrogen dominance and balance hormone levels
Estrogen is one of the main female hormones that helps to regulate the menstrual cycle and assist with reproduction.
It’s also important for maintaining strong bones, heart health, blood clotting, vaginal lubrication, boosting collagen production and even improving our mood.
Estrogen is a very important hormone in the body, but having too much estrogen, also known as estrogen dominance, can lead to a whole range of health problems.
In this article I’ve listed some natural ways to detox excess estrogen and reduce estrogen dominance.
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Symptoms of Estrogen Dominance
- Heavy, painful periods
- Tender and swollen breasts
- PMS symptoms – anxiety, depression, anger and bloating before your period
- Migraines
- Insomnia
- Low libido
- Short menstrual cycle (less than 25 days)
- Fibrocystic breast tissue
- Mood swings
- Fatigue
- Brain fog
- Weight gain
Estrogen dominance can also lead to:
- Endometriosis
- Fibroids
- Ovarian cysts
- Breast, ovarian and endometrial cancer
What Causes Estrogen Dominance?
Sluggish Liver Function
A healthy liver is extremely important for maintaining hormone balance because the liver is responsible for breaking down and removing excess hormones from the body.
There are two phases of liver detoxification and if the second phase can’t keep up with the first phase, it can result in partially broken down toxins and hormones being reabsorbed back into the system
Constipation
After the liver has broken the estrogen down, it’s sent to the colon to be removed from the body, so it’s really important to make sure that you’re moving your bowels at least once a day.
Chronic constipation leads to estrogen dominance because the estrogen gets reabsorbed back into the bloodstream if it’s sitting in your colon for too long.
Aim for 25 grams of fiber daily from a variety of sources including fruits, vegetables, nuts, seeds, beans and wholegrains to ensure that your bowels are moving well.
Imbalances in gut bacteria, also
known as dysbiosis, can also lead to impaired detoxification and elimination,
so you may like to try a high strength probiotic
.
Chronic Stress
Chronic stress causes high cortisol levels in the body.
Cortisol is a stress hormone that blocks the progesterone receptors, which leads to low progesterone levels and estrogen dominance.
Alcohol
Regularly drinking alcohol, even at the recommended safe level can increase estrogen levels.
One study found that women who consumed 10 grams of alcohol daily (equal to one standard drink) had salivary estradiol levels 18% higher than non-drinkers.[1]
BPA and Plastics
BPA is a hormone disruptor that can be found in plastic bottles, containers and metal cans with a plastic lining.
It’s important to avoid heating food or drinks in plastic containers in the microwave because the heat can cause the chemicals to leach into the food or drink.
It’s also not a good idea to drink from plastic water bottles that have been left in a hot car or in the sun.
Personal care and skin care products
Beauty and skincare products are some of the major sources of xenoestrogens (chemicals that act like strong estrogens in the body).
The skin is able to absorb any chemicals you put on it, so try to choose natural skincare and personal care products whenever you can.
How to check for estrogen dominance
If you’d like to check your hormone levels without needing to see a doctor, you can order a test online from Walk-In Lab.
Then you just need to visit a local lab whenever it suits you and your results will be available online within one to two days.
Hormone #1 Baseline Blood Test Panel for Women includes Estradiol, Progesterone, Cortisol, Follicle-stimulating Hormone (FSH), Luteinizing Hormone (LH), Testosterone and DHEA,s.
See the hormone tests available here
Foods to Detox Estrogen
Vegetables from the cruciferous family including broccoli, kale, cabbage, Brussels sprouts and cauliflower contain phytochemicals called indole-3 carbinol and glucosinolates, which can help to detoxify excess estrogen and reduce your risk of breast cancer.
Insoluble fibre binds to excess estrogen in the gut so it can be easily removed without being absorbed.
Some good sources of insoluble fiber include brown rice, fruit and vegetable skins, nuts, seeds, beans and wholegrains.
Foods to Avoid
Some dairy and meat products contain added hormones, so it’s best to buy organic meat and dairy products if you can.
Natural Supplements to Detox Excess Estrogen
DIM (Diindolylmethane)
DIM
is a natural
phytonutrient derived from broccoli and it’s one of the best supplements to
remove excess estrogen from the body and regulate hormones naturally.
As well as supporting liver detoxification, it also assists estrogen to be broken down into helpful metabolites, rather than the bad estrogen metabolites, which can increase breast cancer risk.
Studies have shown that DIM is an effective supplement for reducing estrogen levels. [2]
Calcium D-Glucarate
Calcium D-Glucarate
is a natural supplement that helps with estrogen
detoxification and stops estrogen being reabsorbed from the colon.
It’s also a helpful supplement for optimizing phase two liver detoxification.
N-acetyl cysteine (NAC)
NAC
is needed to produce glutathione, one of the most
powerful antioxidants in the body and an essential nutrient for liver detoxification.
NAC is an excellent supplement to help protect the liver and remove estrogen safely from the body.
Rosemary
Rosemary extract
is a popular herbal supplement that helps
with estrogen detoxification and increases the formation of 2-hydroxy estrogen,
also known as the good type of estrogen.
Rosemary is also an antioxidant and it can help to improve thyroid function and memory.
More ways to reduce estrogen dominance naturally
Exercise
Regular exercise, especially vigorous exercise that makes you sweat, is another good way to help with estrogen detoxification.
A 2011 study found that exercising for 300 minutes a week (about 45 minutes daily) reduced total estrogen by almost 19 percent in premenopausal women. [3]
Lose excess weight
Estrogen is produced in the ovaries as well as the fat cells, so carrying extra weight leads to higher estrogen levels.
Losing even just 5-10% of your body weight can help to reduce estrogen dominance.
Reconsider hormonal birth control
Hormonal birth control like the contraceptive pill, hormonal implants and rings interfere with the natural hormonal balance in your body.
If you’re suffering from
symptoms of estrogen dominance you may want to consider non-hormonal forms of
contraception including condoms or a fertility monitor
.
Drink pure water
Drinking at least eight glasses daily of clean, pure water is essential for detoxification.
Tap water often contains chemicals including chlorine and fluoride so
you may want to consider installing a water filter
at home or use a filter jug
to remove impurities.
Improve sleep
Melatonin is a hormone secreted by the pineal gland that has a protective effect against excess estrogen.
Melatonin helps to prepare the body for sleep but exposure to bright light at night-time can suppress natural melatonin production leading to sleep problems and an increased risk of breast cancer.
To increase your body’s natural
melatonin production, avoid using phones and other screens for at least an hour
before bed or wear blue light blocking glasses
at night.
You can also take melatonin as a supplement
.
So there are my tips for detoxing estrogen naturally.
A few small changes to your diet and lifestyle can help to reduce estrogen dominance and get your hormones back into balance.
Have you tried any natural ways to detox estrogen? Let me know in the comments below.
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