Milly Gaines
Estrogen dominance, a hormonal imbalance that can affect both women and men, can cause a host of problematic symptoms, including irregular periods, breast tenderness, low libido, weight gain, fatigue, and uterine fibroids. While there are several causes of estrogen dominance, including exposure to environmental toxins, hormonal birth control, and high-stress levels, diet also plays a critical role in reducing it. For instance, diets high in red meat, processed foods, sweets, dairy, and refined grains are associated with higher estrogen levels. On the other hand, diets rich in whole, nutrient-dense foods, especially fruits, vegetables, and whole grains, have been shown to promote healthy estrogen levels. In addition, liver-supporting foods are important for reducing estrogen dominance, as pesticides and other toxins can affect the liver's ability to break down and remove estrogen from the body.
| Characteristics | Values |
|---|---|
| Diet type | Plant-based, Mediterranean-type, fiber-rich |
| Foods to eat | Fruits, vegetables, whole grains, liver-supporting foods, calcium-d-glucarate, indole-3-carbinol, cruciferous vegetables, lean proteins |
| Foods to avoid | Red meat, processed food, sweets, dairy, refined grains, alcohol, caffeine, drugs, over-the-counter medicines |
| Lifestyle changes | Regular exercise, active lifestyle, stress management, adequate sleep, use of natural cleaning products, avoiding plastic containers, non-stick cookware, and microwaving food in plastic |
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What You'll Learn
Consume cruciferous vegetables like broccoli, cabbage, kale, and radish
Consuming cruciferous vegetables like broccoli, cabbage, kale, and radish is a great way to reduce estrogen dominance through diet. These vegetables are rich in compounds called glucosinolates, which give them their distinctive peppery and slightly bitter taste. Glucosinolates are metabolised into indole-3-carbinol (I3C) and diindolylmethane (DIM), two compounds that provide a regulatory effect on estrogen. By selectively binding to receptors in the body, these compounds help balance estrogen levels, reducing the risk of chronic diseases associated with estrogen dominance.
Broccoli, in particular, has been linked to reduced breast cancer risk in pre-menopausal women, potentially due to its effects on estrogen metabolism. Studies suggest that adding 500 grams of broccoli to a standard diet can positively shift estrogen metabolism in healthy postmenopausal women, although it is unclear if the same effect occurs in premenopausal women.
To maximise the health benefits of these cruciferous vegetables, it is recommended to consume 1-2 cups daily, either raw or lightly steamed, to retain their phytochemicals and other anti-cancer compounds. Cooking cruciferous vegetables can also reduce the levels of goitrogens, natural compounds that interfere with the body's ability to use iodine, which is essential for thyroid hormone production.
In addition to their direct impact on estrogen levels, cruciferous vegetables are also a good source of dietary fibre, which has been shown to reduce estrogen absorption in the colon and increase its excretion through the digestive tract, further contributing to reduced estrogen dominance.
By incorporating these vegetables into a healthy diet and combining it with regular exercise, an active lifestyle, and stress management, you can effectively reduce estrogen dominance and improve your overall health and well-being.
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Avoid red meat, processed foods, sweets, and refined grains
A few lifestyle changes and dietary adjustments can help treat estrogen dominance. Estrogen dominance is a hormonal imbalance that can affect both women and men, causing unpleasant symptoms and affecting quality of life.
Avoid Red Meat
Red meat is linked to higher estrogen levels. Studies show that animal products that are pasture-raised, grass-fed, grass-finished, and wild-caught are more nutrient-rich and have fewer toxins, such as added hormones, that can affect estrogen levels. Therefore, it is recommended to opt for lean and white meat over red meat.
Avoid Processed Foods
Western dietary patterns, which are typically high in processed foods, are associated with elevated estrogen levels. Processed foods can also increase the risk of breast cancer and obesity. It is advisable to limit processed meats and opt for whole, nutrient-dense foods instead.
Avoid Sweets
Refined carbohydrates and added sugars can cause unstable blood sugar levels, leading to insulin instability. This, in turn, can affect hormonal balance. Sweets are also linked to a higher risk of breast cancer. Therefore, it is recommended to cut back on refined sugars and opt for anti-inflammatory and probiotic-rich foods.
Avoid Refined Grains
Whole grains are packed with fiber, which may reduce the absorption of cholesterol, a precursor to estrogen. This, in turn, can help lower estrogen levels in the blood. Refined grains, on the other hand, are associated with elevated estrogen levels. Thus, it is advisable to opt for whole grains, such as brown rice, which also provide insoluble fiber that binds to estrogen and reduces absorption.
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Eat organic to reduce exposure to xenoestrogens
Xenoestrogens are foreign substances that are structurally or functionally similar to estrogen, specifically the human sex hormone 17β-estradiol (E2). They are not produced by the human body but are present in many everyday products and foods.
Xenoestrogens can be either synthetic or natural. Synthetic xenoestrogens are endocrine-disrupting chemicals (EDCs) that can be found in pesticides, metals, food additives or preservatives, and contaminants in food and personal care products. These synthetic compounds can interfere with the endocrine system, causing a range of health problems. They can also accumulate in fat tissue, impacting the levels of natural hormones in the body.
Natural xenoestrogens, on the other hand, include phytoestrogens (PhyEs), which are plant-derived compounds with estrogenic activity, most notably found in soy. Mycoestrogens, substances produced by fungi, are another type of natural xenoestrogen.
To reduce exposure to xenoestrogens, it is recommended to eat organic foods as much as possible. Pesticides on conventional produce are a significant source of xenoestrogens. By choosing organic, you can lower your intake of these compounds and support your body's natural hormone balance.
Additionally, when shopping for groceries, it is beneficial to be mindful of the prices of organic produce. Comparing the prices of organic and conventional options may help identify items that are similarly priced or even cheaper when purchased organically. Prioritizing the purchase of organic produce with the highest pesticide counts, as listed in resources like EWG's The Dirty Dozen, can also assist in making informed choices.
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Drink less alcohol to support your liver and gut health
Alcohol is the third-leading preventable cause of death in the US, with 95,000 people dying from alcohol-related causes each year. Excessive alcohol use can lead to liver disease, including cirrhosis and liver cancer, and can also cause driving fatalities and alcohol-related emergencies.
The liver is an essential organ for metabolising alcohol, and heavy drinking can lead to a build-up of fat in the liver, known as fatty liver disease, which is the earliest stage of alcohol-related liver damage. Fatty liver disease is preventable and reversible if treated early, but if left untreated, it can progress to alcoholic hepatitis, where the liver becomes inflamed and swollen, and liver cells are destroyed. Alcoholic hepatitis can be life-threatening and often requires a liver transplant.
In addition to its direct effects on the liver, alcohol can also impact the gut. Alcohol consumption can alter the gut microbiome and epithelial integrity, leading to micronutrient deficiencies that can influence immune function and contribute to liver damage. Alcohol-induced dysbiosis, or an imbalance in the gut microbiome, can disrupt the intestinal mucous barrier, leading to immune dysfunction and an increased risk of liver disease.
To support liver and gut health and reduce the risk of alcohol-related complications, it is important to drink less alcohol. Moderation is generally defined as no more than two drinks per day for men and one drink per day for women. However, it's important to note that even moderate drinking can lead to liver disease, and complete abstinence from alcohol may be necessary for some individuals. If you are concerned about your alcohol consumption or its effects on your health, it is important to consult your healthcare provider for guidance and support.
In addition to reducing alcohol intake, following a healthy diet and lifestyle can also help to reduce estrogen dominance. This includes incorporating liver-supporting foods, such as cruciferous vegetables (broccoli, cauliflower, asparagus, arugula, Brussels sprouts, cabbage, kale, bok choy, and radishes), and avoiding pesticides, food additives, and preservatives that can act as xenoestrogens and disrupt hormone balance. Regular exercise, stress management, and adequate sleep are also important components of a holistic approach to reducing estrogen dominance and improving overall health.
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Exercise regularly to reduce body fat and lower estrogen
Exercise is an important part of reducing body fat and lowering estrogen levels. Estrogen is a hormone produced by the ovaries, adrenal glands, and fat tissue. While it is typically associated with women, men also produce small amounts of estrogen. Estrogen dominance can cause unpleasant symptoms and affect your health and quality of life.
Exercising regularly can help to lower estrogen levels and reduce the risk of associated health conditions, such as breast cancer. Studies have shown that increased physical activity is associated with lower levels of endogenous estrogens. For example, a 12-month randomized controlled trial by McTiernan et al. found that women who exercised five days a week for 45 minutes had a decrease in estrone levels and an increase in SHBG levels, which helps to regulate circulating levels of free estrogens. Another study by McTiernan showed that postmenopausal women who exercised regularly had significantly lower serum levels of estrogens compared to women who only stretched.
It is important to note that the impact of exercise on estrogen levels may be influenced by body fat and BMI. Some studies have found that the changes in estrogen levels were only significant when there was a corresponding decrease in body fat. For example, in the McTiernan study, the women who lost at least 0.5% body fat experienced changes in their estrogen levels, with more weight loss resulting in more significant changes. Similarly, a study by Gonzalo-Encabo found that women in the endurance + resistance exercise group experienced decreases in body mass, fat mass, and increases in lean mass.
To maximize the benefits of exercise in lowering estrogen levels, combining regular exercise with a healthy diet is recommended. This can include incorporating liver-supporting foods and fiber-rich foods, such as whole grains, cruciferous vegetables, and plant-based sources of protein. Strength training can also be beneficial when paired with a protein-rich diet, as it helps build muscle and burn fat, reducing the amount of fat tissue that can produce and store estrogen.
In addition to exercise, reducing exposure to hormone-disrupting chemicals, managing stress, and getting enough high-quality sleep can also help to regulate estrogen levels. It is always recommended to consult with a healthcare professional before starting any new exercise or diet regimen.
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Frequently asked questions
Some foods that can help reduce estrogen dominance include:
- Cruciferous vegetables such as broccoli, cauliflower, asparagus, arugula, Brussels sprouts, cabbage, kale, bok choy, and radish.
- Whole grains, which are packed with fibre.
- Fruits and vegetables.
- Plant-based foods.
- Mediterranean-diet foods, which are rich in fish, vegetables, fruits, and legumes.
Some foods to avoid to reduce estrogen dominance include:
- Red meat and processed foods.
- Refined carbohydrates and added sugars, which promote unstable blood sugar levels.
- Alcohol, as it interferes with estrogen metabolism in the liver.
- Caffeine.
- Unnecessary drugs or over-the-counter medicines.
Some other ways to reduce estrogen dominance include:
- Regular exercise.
- Managing stress.
- Getting enough high-quality sleep.
- Reducing exposure to environmental toxins and xenoestrogens, such as pesticides on conventional produce.
