Leena Watts
Oestrogen is a vital hormone that promotes female development and characteristics in the body. It is produced mostly in the ovaries and in fat cells, and helps regulate the menstrual cycle and reproductive system. However, too much oestrogen can lead to weight gain, menstrual problems, extreme premenstrual syndrome, non-cancerous breast lumps, fatigue, low libido, depression and anxiety. A high level of oestrogen can also increase the risk of breast cancer. To reduce oestrogen levels, it is recommended to eat more fibre, exercise, get enough sleep, and consume mushrooms, soybeans and cruciferous vegetables.
| Characteristics | Values |
|---|---|
| Consume estrogen-blocker foods | Soybeans, broccoli, cabbage, cauliflower, mushrooms, flaxseed |
| Eat more fibre | Beans, lentils, wholegrains, vegetables, fruit, leafy greens, nuts, seeds, fruits, beans |
| Eat moderate amounts of protein | Legumes, fish, eggs, chicken |
| Eat good fats | Nuts, seeds, oily fish, cold-pressed vegetable oils |
| Drink less alcohol | No more than 4 glasses of wine a week |
| Exercise | Aerobic exercise for 300 minutes a week |
| Get enough sleep | |
| Use a water filter | |
| Eat organic produce | |
| Cook in ceramic or cast iron | |
| Choose healthier laundry products | |
| Shop carefully for furniture |
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What You'll Learn
Eat more fibre-rich foods
A fibre-rich diet is an effective way to reduce oestrogen levels in the body. Fibre-rich foods decrease the amount of oestrogen absorbed and increase the amount excreted from the body. The Academy of Nutrition and Dietetics recommends consuming about 25 grams of fibre per day.
Fibre-rich foods are often plant-based, and plant-based diets are typically lower in saturated fat than traditional Western diets. Studies have associated diets high in saturated fat with elevated oestrogen levels.
There are many fibre-rich foods that can help to reduce oestrogen levels in the body. Flax seeds, for example, are incredibly rich in lignans, which are chemical compounds that function as phytoestrogens. Eating flax seeds has been associated with a decreased risk of breast cancer, especially in post-menopausal women. Flax seeds can be added to a smoothie or oatmeal for a fibre and omega-3 boost.
Another fibre-rich food that can help to reduce oestrogen levels is tempeh, which is made from soybeans. Soybeans are rich in isoflavones, which can act like a weak oestrogen in some women and block oestrogen in others. In other words, soy is a "smart oestrogen" that works differently depending on the amount of oestrogen in the body. Tofu is another soy product that can help to reduce oestrogen levels.
In addition to flax seeds and tempeh, there are other fibre-rich foods that can help to reduce oestrogen levels. These include crunchy cruciferous vegetables like broccoli, cabbage, and cauliflower, which contain a high level of phytochemicals that can block oestrogen production. Mushrooms are another fibre-rich food that may reduce oestrogen levels by reducing the production of an enzyme called aromatase, which converts the hormone androgen to oestrogen.
Finally, in addition to specific fibre-rich foods, it is important to adopt a healthy, well-balanced diet that includes a variety of whole, nutrient-dense foods, especially fruits and vegetables. The Mediterranean diet, for example, has been associated with healthy oestrogen levels. This diet is rich in fish, vegetables, fruits, and legumes and restricts or limits foods associated with elevated oestrogen, such as processed and red meats and high-fat processed foods.
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Consume mushrooms
Mushrooms are a great food to incorporate into your diet if you're looking to reduce oestrogen levels. They are low in calories and packed with nutrients, including potassium and B-complex vitamins such as riboflavin, niacin, and pantothenic acid.
One way in which mushrooms help to reduce oestrogen levels is by inhibiting the production of an enzyme called aromatase, which is responsible for converting the hormone androgen into oestrogen. White button mushrooms, in particular, have been found to suppress aromatase activity in a dose-dependent manner. This means that the more you eat, the more aromatase activity is inhibited.
Mushrooms also have anticancer effects, as the phytochemicals in mushrooms block the enzyme aromatase from producing oestrogen, thereby controlling and killing hormone-dependent breast cancers. Chaga mushrooms, for example, are known for their high antioxidant content, which helps to relieve oxidative stress and maintain hormonal balance. Reishi mushrooms are another type of mushroom that can help normalise the production of oestrogen and progesterone, creating a healthy hormonal balance. They also have the added benefit of lowering testosterone levels, which can be helpful for those dealing with excessive androgens.
If you're considering incorporating mushrooms into your diet, it's always a good idea to consult with a healthcare professional or a registered dietitian to ensure that you're taking the right approach for your specific needs and health goals.
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Avoid plastics
Xenoestrogens are synthetic chemicals that can be found in plastics, pesticides, household cleaning products, soaps, shampoos, and even some foods. They mimic the body's natural hormones, such as oestrogen, and can disrupt the normal production of hormones. While it is impossible to completely avoid xenoestrogens, there are several ways to reduce your exposure, especially when it comes to plastics.
One way to reduce your exposure to xenoestrogens in plastics is to avoid using plastic products, such as bottles and food storage containers. Instead, opt for glass, stainless steel, or ceramic alternatives. This includes choosing glass or stainless steel for buying and storing food, as well as using a glass or stainless-steel water bottle. Avoid heating food in plastic containers, as this increases chemical leaching. It is also recommended to avoid non-stick cookware and choose the best non-toxic options available.
Another way to reduce plastic usage is to say no to trivial cash register receipts. Opt for email receipts whenever possible, and avoid storing paper receipts in your wallet or purse. Additionally, choose fresh, frozen, or dried products instead of canned goods, as many tinned and canned products may contain plastic. When shopping for food, it is also advisable to opt for organic or non-GMO foods, especially when it comes to corn- and soy-containing products.
It is important to note that the effects of xenoestrogens are not limited to direct contact with plastics. Microplastics and plastic chemicals can contaminate water sources, and even the air we breathe. While systemic change is needed to address this issue, individual efforts to reduce plastic usage and exposure can still have a positive impact on your health and the environment.
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Reduce alcohol consumption
Alcohol consumption can have a significant impact on estrogen levels in the body. Even moderate drinking can negatively affect estrogen levels in women, leading to various health issues. Firstly, alcohol is metabolized through the liver, which is also responsible for removing excess estrogen from the body. When alcohol is present, the liver prioritizes metabolizing it, which can cause a buildup of estrogen. This disruption in the delicate balance of estrogen can lead to short- and long-term health consequences.
Additionally, alcohol may prompt the liver to convert androgens to estrogen, further raising estrogen levels. This may explain the link between alcohol consumption and an increased risk of breast cancer. Studies have shown that even moderate drinking can increase the risk of breast cancer, with women who consume more than seven drinks per week facing reduced chances of pregnancy. Furthermore, alcohol may damage DNA in breast cells, contributing to cancer development, and it can also weaken the immune system, making it harder for the body to fight off cancer cells.
The impact of alcohol consumption on estrogen levels can have noticeable effects on women's health. It can disrupt menstrual cycles, leading to irregular periods, and worsen menopausal symptoms. Excess estrogen due to alcohol consumption can result in weight gain, high blood pressure, heart disease, osteoporosis, and other health issues. Therefore, reducing alcohol intake or adopting an alcohol-free lifestyle can provide significant health benefits.
To reduce alcohol consumption, it is essential to set limits and stick to them. Consulting a doctor to determine an appropriate amount of alcohol to consume based on individual circumstances is crucial. Planning ahead when attending social events and switching to sparkling water can help prevent excessive drinking. It is important to remember that measurements matter, as different types of alcoholic beverages have varying alcohol equivalents.
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Cut down on carbs
While carbohydrates are essentially energy-giving foods, they can have a profound effect on how easily women transition into menopause. The type of carbohydrates you consume can also affect your hormones, overall health, and menstrual cycle.
Refined carbohydrates, which have been stripped of their fibre and nutrients, can negatively impact your health. For example, refined sugar can cause sugar highs and lows that disrupt your hormone balance. It can also have negative effects on your liver and gut, which are responsible for eliminating used-up oestrogen from your body. If these organs cannot remove oestrogen efficiently, it gets reabsorbed and recirculates in your bloodstream, leading to oestrogen dominance symptoms like heavy periods, PMS, and an increased risk of developing breast cancer.
On the other hand, wholefood carbohydrates like whole grains and legumes are often balanced with protein to help stabilise blood sugar levels. They are slow-release carbohydrates, so they don't cause the same sugar highs and lows as refined sugar. Wholefood carbohydrates are also loaded with fibre and micronutrients, which are health-promoting for your overall health.
To cut down on carbs, consider the following:
- Ditch processed refined sugar.
- Switch to whole grain varieties of bread, pasta, and rice.
- Add a larger variety of good grains, legumes, vegetables, nuts, seeds, and whole fruits to your diet.
- Avoid drinking fruit juice, and instead eat whole fruits or blend them into smoothies.
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Frequently asked questions
There are several ways to reduce oestrogen in your diet. Firstly, you can increase your fibre intake, as fibre helps your body eliminate excess oestrogens. Aim for 25 grams of fibre each day by eating more beans, lentils, wholegrains, vegetables and fruit. Secondly, reduce your alcohol consumption, as this can increase the risk of breast cancer. Thirdly, exercise more, as studies show that aerobic exercise lowers oestrogen levels. Fourthly, reduce your carb intake, as this can increase insulin sensitivity and reduce estrogen production. Finally, cook in ceramic or cast iron, as non-stick cookware can be a source of xenoestrogens.
Mushrooms may reduce the production of an enzyme called aromatase, which converts the hormone androgen to oestrogen. Crunchy cruciferous vegetables such as broccoli, cabbage and cauliflower contain high levels of phytochemicals that can block oestrogen production.
Drink more water, but use a filter, as public water supplies often contain chemicals that act as xenoestrogens. Avoid alcohol, as this can increase the risk of breast cancer.
Get enough sleep, as the "sleep" hormone melatonin has a protective effect against excess oestrogen. Reduce stress, as this can disrupt the balance of oestrogen and progesterone in the body.
Avoid plastic products, such as water bottles, food containers and bags, as these often contain chemicals that mimic oestrogen in the body. Avoid canned food, as most have plastic linings made with bisphenol-A (BPA). Avoid fabric softeners and common laundry products, as these contain petrochemicals that act as xenoestrogens.
