Balancing Oestrogen Naturally
Oestrogen dominance is a hormonal imbalance where oestrogen levels are too high in relation to progesterone. This is often due to poor detoxification of oestrogen through the liver or gut or just too much oestrogen due to hormone therapy. This can lead to a variety of symptoms, including bloating, mood swings, fatigue, weight gain (especially around the hips and thighs), PMS, and more serious conditions such as fibroids, endometriosis, and even certain cancers. For women experiencing oestrogen dominance, balancing hormones is essential to not only feeling better but also supporting long-term health. While lifestyle changes, stress management, and detoxification play crucial roles, food can be a powerful tool in regulating hormone levels.
Let’s dive into the best foods you can eat to help support your body if you’re struggling with oestrogen dominance.
1. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, and kale contain powerful compounds that support liver detoxification, which is essential for breaking down and eliminating excess oestrogen from the body. These veggies are rich in indole-3-carbinol (I3C) and diindolylmethane (DIM), both of which help metabolize oestrogen and shift it towards the “good” protective oestrogen pathways.
How to incorporate: Add steamed broccoli to your meals, toss cauliflower into soups or salads, or enjoy a stir-fry with Brussels sprouts and kale. Aim to have at least one portion of cruciferous vegetables daily.
2. Flaxseeds
Flaxseeds are a potent source of lignans, which are phytoestrogens that can help balance oestrogen levels. Phytoestrogens may seem contradictory for oestrogen dominance, but they can act as natural oestrogen modulators. This means they help lower oestrogen activity when levels are too high, but they can also provide support when levels are low. Additionally, flaxseeds are high in fibre, which helps improve digestion and supports the elimination of excess hormones.
How to incorporate: Add a tablespoon of ground flaxseeds to smoothies, sprinkle them on top of salads or oatmeal, or use them in homemade granola. See my Seed Cycling Blog.
3. Leafy Greens
Spinach, Swiss chard, and rocket are all high in fibre, which helps the body eliminate excess oestrogen. They are also packed with antioxidants and magnesium, a crucial mineral for hormone balance. Magnesium is particularly important because it helps to regulate blood sugar and reduce inflammation, both of which are linked to hormonal imbalances.
How to incorporate: Enjoy a leafy green salad daily, blend spinach into smoothies, or lightly sauté Swiss chard and serve as a side dish with dinner.
4. Berries
Rich in antioxidants, berries such as blueberries, raspberries, and blackberries help reduce inflammation and oxidative stress, both of which can worsen oestrogen dominance symptoms. Their high fibre content also supports healthy digestion, which is crucial for excreting excess hormones.
How to incorporate: Snack on a handful of berries, add them to breakfast bowls or smoothies, or stir them into a chia seed pudding.
5. Turmeric
Turmeric is a powerful anti-inflammatory and liver-supporting spice that can help your body metabolize and excrete excess oestrogen. The active compound in turmeric, curcumin, enhances liver detoxification pathways and helps balance hormone levels.
How to incorporate: Add a pinch of turmeric to soups, curries, or even make a warming turmeric latte with almond milk.
6. Seeds and Nuts
Incorporating a variety of seeds, like pumpkin, sesame, and sunflower seeds, can help balance hormone levels thanks to their nutrient content. They provide zinc, magnesium, and omega-3 fatty acids, which are all important for healthy hormone production. Pumpkin seeds are particularly rich in zinc, which helps support progesterone production, thereby balancing the effects of oestrogen dominance.
How to incorporate: Try seed cycling (as above) by eating different seeds at different phases of your menstrual cycle. Enjoy a mix of seeds as snacks or sprinkle them over salads or yoghurt.
7. Fibre-Rich Whole Grains & Pulses
Whole grains such as quinoa, oats, and buckwheat as well as beans and pulses like chickpeas and lentils provide your body with essential fibre that supports healthy digestion and the elimination of excess oestrogen. The more fibre you consume, the better your body can detoxify excess hormones through the gut.
How to incorporate: Replace refined grains with fibre-rich whole grains or pulses in your meals. For example, opt for chickpea or lentil pasta instead of regular pasta.
8. Healthy Fats
Omega-3 fatty acids found in foods like wild-caught salmon, chia seeds, walnuts, and avocados have anti-inflammatory properties and help maintain healthy cell membranes. These fats are also crucial for supporting progesterone production, which is key for balancing out oestrogen dominance. They can also reduce symptoms such as breast tenderness and mood swings associated with high oestrogen.
How to incorporate: Include wild salmon in your meals a few times a week, sprinkle chia seeds over salads, or enjoy avocado with eggs for breakfast.
Foods to Limit or Avoid
While increasing the intake of the above foods can significantly help balance your oestrogen levels, it’s equally important to avoid foods that can worsen oestrogen dominance. Processed foods, refined sugar, and alcohol can all exacerbate hormonal imbalances by increasing inflammation and liver overload. Additionally, caffeine and excessive dairy can also disrupt hormone levels in some individuals, so it’s worth being mindful of these triggers.
Supplements to Support Oestrogen Balance
In addition to a hormone-supporting diet, specific supplements can also help balance oestrogen and reduce the symptoms of oestrogen dominance. Here are two key supplements to consider:
- PCH Magnesium Complex – Magnesium is essential for regulating hormone balance, particularly in women experiencing oestrogen dominance. It helps to reduce inflammation, support liver detoxification, and improve sleep quality. Magnesium also plays a crucial role in controlling blood sugar levels, which can have a positive impact on hormone balance.
- PCH Oestro-Balance – Oestro-Balance is a peri menopause and menopause formula that helps to balance the hormone oestrogen. Made with an optimal combination of nutrients and herbs to help support the needs of women experiencing hormonal imbalances such as hot flushes, night sweats, hormonal migraines, irritability, sleep disruption, low energy and mood changes.
Conclusion
Oestrogen dominance can be a challenging hormonal imbalance to manage, but through thoughtful dietary choices and lifestyle changes, it’s possible to support your body and restore balance. Incorporating cruciferous vegetables, fibre-rich whole grains, omega-3s, and anti-inflammatory foods can make a profound difference. Coupled with supplements like magnesium and oestro-balance, these strategies can help alleviate symptoms and promote overall hormonal health. In clinic we recommend taking the Dutch Hormone test, an excellent tool for accurately assessing your hormone levels and determining if you are oestrogen dominant.
Remember, balancing your hormones is a journey, and it starts with making the right choices every day. Take control of your health, and let food and nature be your allies on this path to wellness.
