What is Estrogen dominance and what to do about it
Estrogen is one of two main sex hormones in the female body, the other is progesterone.
Estrogen regulates the menstrual cycle and affects the reproductive and urinary tracts, heart and blood vessels, bones, breasts, skin, mucous membranes, pelvic muscles and brain.
When Estrogen levels are too high is it is known as "Estrogen dominance", increasing the risk of breast and ovarian cancers, fibroids, endometriosis, heavy bleeding, depressed thyroid function, fluid retention, weight gain, blood clots and more.
Estrogen dominance can be caused mainly by endocrine-disrupting "xeno-estrogens", which are industrial chemicals in processed food, commercial personal care products and even furniture, linen and clothing.
In fact, drinking sodas out of plastic bottles is one of the little known leading causes.
Reducing estrogen dominance quickly and effectively is possible, without resorting to drugs or treatment, but it involves making some simple dietary and lifestyle changes.
1. Eat Plant Fibre
Switching to a diet high in plant fibres is a great way to very quickly lower estrogen dominance. Studies indicate that the substances in plants, phytoestrogens, are able to balance out estrogen levels in the female body.
Good sources of phytoestrogens include alfalfa sprouts, apples and soy products and are believed to block cancer-causing substances produced by the body's normal metabolic process.
Many illnesses are tied to diets high in fat, animal flesh, high salt and low fibre and this includes estrogen dominance.
The high-fibre diet can actually even reduce or remove the risk of breast cancer by inhibiting “bad” forms of estrogen that encourage the formation of tumours.
Because low-fibre foods don’t move as quickly through the digestive system, carcinogenic hormones can be retained in the bowel and then recirculates through the bloodstream, stimulating the growth of malignancies in the breast.
Plus, a plant-based diet has a double-whammy effect on the body’s levels of estrogen. Eating less saturated fat prevents cells from producing too much estrogen in the first place. Eating fiber-rich plant foods makes it easier for our bodies to flush out excess amounts of the hormone.
Cruciferous vegetables in particular, such as broccoli, cabbage, cauliflower, radish, rutabaga, turnips and turnip greens, all contain indole-3-carbinol, which lowers women’s levels of a type of estrogen that promotes breast cancer.
By eating a high, plant fiber diet, you’ll speed up the “transit time” of food through your digestive tract, helping your body to heal itself from estrogen dominance and many other conditions.
2. Reduce Alcohol
Reducing alcohol can be a challenge, but it’s crucial when it comes to reducing estrogen dominance in a month. In particular, you should avoid alcohol that is not naturally brewed or fermented and that is laced with chemicals or preservatives e.g. spirits, mixers and mass-produced beers and wine.
In fact, a study at the National Cancer Institute found that just two hard-alcohol mixed drinks a day (spirits and cocktails) between days 12 and 15 of a woman’s menstrual cycle will elevate estrogen levels.
In order to reduce estrogen dominance in a month, you may need to cut alcohol out completely. You’ll also notice a significant improvement in your overall health, which can only serve to benefit you and your day-to-day.
Otherwise, be sure to stick to naturally brewed, additive and preservative-free, organic beers and wine in moderation, which are easy to find these days.
3. Eat As Much Kale As You Can
Kale is never a bad idea, but when it comes to reducing estrogen dominance in a month, kale will become your best food friend. Kale is a rich source of various cancer activity chemicals.
It has more beta carotene than spinach and twice as much lutein, which is the most of any vegetable tested. Kale is also a member of the cruciferous family, endowing it with cancer indoles that help regulate estrogen and remove colon cancer.
If you’re trying to reduce estrogen dominance quickly and effectively, include as much kale as you can in your food. It’s easy to include some kale at every meal, from blending it into your morning smoothie to having a side salad.
For convenience, add our Green Raw Juice Powder to your diet regularly to get even more kale in your day-to-day.
4. Eat More Rye
It might not be the first thing you think of when it comes to reducing estrogen dominance in a month, but rye will significantly help reduce your estrogen levels.
Rye contains a type of lignan that has phytoestrogenic activity. In the body, phytoestrogens act a little like natural estrogens. Although their effect is much much weaker, they can help normalize estrogenic activity.
For some women, the phytoestrogens in rye are just strong enough to help prevent or reduce uncomfortable symptoms that can accompany low levels of estrogen, but on the other hand, too much estrogen makes rye’s lignans block out the much more powerful human estrogens. This causes a lowering in estrogenic activity and provides potential protection against breast cancer.
Rye is a healthy grain that can keep you feeling full longer and it comes with plenty of soluble fiber. It also retains more of its nutrients than other grains, so you get more for what you eat. Adding organic rye bread into your diet can help to reduce estrogen dominance.
5. Eat Whole Grains
In addition to eating more rye, it can help to eat more whole grains overall.
Whole grains have a very potent effect on regulating estrogen levels in the body, through their high levels of phytoestrogens and natural plant estrogens, their fiber content and their high levels of vitamin B complex, vitamin E and over 9,000 nutrients.
Avoid refined grains and choose whole grains instead to help reduce estrogen dominance. Studies have shown that women who ate more refined grains had more breast cancer. Another study showed women who ate one serving a day of a cereal high in wheat bran lowered their level of breast cancer-promoting estrogen.
Eating more whole grains is a fairly simple change. Simply swap out current refined grains from your meals and add opt for whole grain options instead. They’re becoming more and more popular, so finding substitutions is easier than ever.
Learn more in 5 Healthy “Super” Grains & How Best to Prepare Them.
6. Eat Non-GMO Soy Foods
It’s tough to follow a plant-based diet without eating some kind of soy, so you might already be getting plenty of it. But soy is very helpful for reducing estrogen dominance because soy products contain chemicals called “isoflavones” that act as weak estrogens and do not leave much room for “strong” estrogens in your body.
Soy is one of the most over-commoditised crops on earth, so just be sure to look our for organic, non-genetically modified (GMO) varieties:
- Organic Soy Milk
Soy products act as a kind of replacement for estrogen, blocking the more powerful estrogens from stimulating estrogen sensitive cancer cells.
7. Wholefoods which can help reduce estrogen dominance:
- Cab- bage
- Citrus Foods
- Fruits (except apples, cherries, dates, pomegranates)
- Green beans
Reducing estrogen dominance requires some strict changes to your diet and lifestyle, but it’s completely possible and more importantly, it can save your life.
It really comes down to being conscious of avoiding toxic chemicals that are common in most processed, packaged foods and personal care products and embracing a variety of high, quality plant-based foods.
By doing this, you'll avoid a host of harmful dis-eases, support optimum bodily function ultimately live a healthier, happier life.
Tolman Self Care.