t's no secret that estrogen dominance can cause some major problems. From weight gain to depression and anxiety, estrogen dominance symptoms are very real and difficult to deal with.
That's why it is important to make sure you are eating the right foods for estrogen dominance. In this blog post, you will find a list of 6 diets that will help regulate estrogen levels in your body!
What Is Estrogen?
Estrogen is a sex hormone that is created primarily by the ovaries in females and the testes in males, but this sex hormone can also be produced by other tissues such as fat cells.
Estrogen plays a vital role in maintaining estrogen levels during menstruation and pregnancy, bone health, cardiovascular function, mood swings (including PMS), libido (sexual excitement), sleep, and weight.
There are different types of estrogen, but estrogen dominance is a major concern. Estrogen plays an important role in female fertility and reproduction, so estrogen levels need to be balanced for optimal health.
What Causes Estrogen Dominance?
Estrogen dominance is caused when estrogen levels are higher than progesterone levels. It can happen during menopause, pregnancy, and puberty.
It can also be caused by taking estrogen replacement therapy or birth control and can also be caused by estrogen-producing tumors.
Estrogen dominance is not considered a disease, but it may lead to certain health problems such as obesity, endometrial hyperplasia and cancer, uterine fibroids or ovarian cysts, infertility, estrogen dominance symptoms, breast cancer, stroke risk is increased with estrogen dominance.
Symptoms Of Estrogen Dominance
Common symptoms of estrogen dominance, estrogen imbalance, or estrogen resistance include bloating, fatigue, fibrocystic breasts, and a heavy period.
Women with estrogen dominance may also experience symptoms such as acne breakouts on the chin area of their face, which is called adult female hormonal acne, an increased number of overall pimples, and wrinkles around the mouth from lip licking. One of the most common estrogen dominance symptoms is weight gain, particularly around your hips, thighs, and butt.
This estrogen dominant state can also lead to more serious health concerns such as uterine fibroids, benign growths in the uterus, endometrial cancer, ectopic pregnancy, or miscarriage due to an inability for a fertilized egg to attach to the uterine wall.
The good news is that there are steps you can take to reduce estrogen dominance and get your estrogen levels back in balance!
6 Effective Diets For Estrogen Dominance
The ketogenic diet has been used to treat women with breast cancer, epilepsy, diabetes, and those who suffer from migraines because it lowers estrogen levels in the body.
A ketogenic diet may help estrogen dominance by lowering estrogen levels because it is high in fat and low in carbs. This type of diet also helps to balance estrogen levels by raising testosterone which increases libido for both sexes.
It restricts carbohydrate intake to 20 grams or less per day, forcing the body to use fat as its main energy source rather than carbohydrates.
The idea behind this type of diet is that a person will lose weight and improve their metabolic state by following it because they are consuming a high-fat, low-carb diet.
Low-Carb Vegetarian Lifestyle
The low-carb vegetarian lifestyle is the best diet for estrogen dominance, as it helps you control weight gain and insulin resistance. Some people may be able to maintain a vegetarian lifestyle while eating moderate amounts of low-glycemic foods.
If not, an animal protein-based vegan approach is helpful since they tend to have lower levels of estrogenic substances in their fat tissues. The low-carb vegetarian lifestyle is one of the best estrogen-boosting diets. To do it, eat low-glycemic carbs, lower protein intake, and control estrogen by eating a lot of fiber.
A vegan diet is one of the best estrogen diets to choose from. Plant foods contain phytoestrogens and fiber that can help balance estrogen levels within your body. A plant-based vegan diet is rich in vitamin C, iron, bivalve protein, zinc, and magnesium which are all good for estrogen dominance.
Vegan food also contains high carbohydrates with a low glycemic index and low fructose, so it helps with the dominant estrogen diet.
Vegetarian estrogen-friendly food includes lentils, black beans, tacos, chickpeas/garbanzo beans, chickpea salad in a pita sandwich or hummus, spinach wraps with hummus and cucumber slices, and hard-boiled eggs.
The paleo diet is a popular choice for estrogen dominance. This low-carb, high protein and fat-based lifestyle includes lean meats like chicken and fish but excludes wheat products, dairy products, refined sugars, etc., to help reduce estrogen levels in the body.
Some believe that estrogen can be converted into testosterone by eating sufficient quantities of foods rich in zinc, magnesium, and vitamin B.
The paleo lifestyle may not be the right estrogen diet for you if you are looking to lose weight or have high-stress levels since this is a higher fat-based diet that can promote inflammation in some people.
Eating more carbs like sweet potatoes etc. may help with estrogen dominance symptoms while also providing necessary energy for your day.
The Mediterranean diet is a great estrogen-friendly option, as it's high in natural plant estrogens and low-fat dairy. The diet actually helps balance estrogen levels by decreasing the conversion of estrogen to its more biologically potent form.
Lactating women who are experiencing hormonal imbalance due to weaning can also benefit from the Mediterranean diet.
The good fats in the olive oil are found in this type of diet, like omega fatty acids, such as Omega-EPA and omega-DHA fatty acids.
It helps decrease estrogen levels by inhibiting estrogen formation from other sources like linoleic acid which is high on a standard American diet. This means less conversion to estradiol and more plant estrogen.
Studies have also shown that estrogen levels in post-menopausal women are lower on the Mediterranean diet, which is a great option for those struggling with estrogen dominance symptoms like migraines and breast tenderness.
In addition to a lower estrogen level, the Mediterranean diet can help prevent heart disease and diabetes. It's also rich in phytonutrients such as lycopene that have estrogen-like effects and are important for bone health. For these reasons, it’s considered one of the best diets for estrogen dominance.
The only drawback is that it's not an easy diet to follow. There are many restrictions, and the meal plans can be too expensive for some people, so if you're considering this estrogen-friendly lifestyle, make sure to do your research and plan carefully before changing anything about your current food habits.
High-fiber diets are important for estrogen dominance because they help the intestines break down estrogen properly. Vegetables, fruits, and whole grains contain high amounts of insoluble fibers that contribute to a healthy digestive system. Other sources include wheat bran, nuts, seeds, and beans.
The recommended intake of fiber per day is 25g, and the average person only consumes about 12g per day. Some sources are whole foods such as vegetables, fruits, legumes, nuts, and seeds. If these food products are not easily accessible or affordable, then there are dietary supplements that can be taken.
Though consuming estrogen-lowering foods is a great idea for estrogen dominance, it's important to remember the risk of malnutrition from being too low in calories and nutrient intake.
Best Tips To Reduce Estrogen Level
Consider taking supplements of estrogen-regulating nutrients like beta carotene, vitamin E, and selenium. Beta Carotene is a precursor for estrogen production as well as being used to produce other estrogen regulating hormones such as progesterone.
It also helps to protect the skin from UV radiation damage. Vitamin E can help regulate estrogen by suppressing estrogen's estrogen-stimulating effects on breast cells. Selenium increases glutathione production, which helps protect against estrogen toxicity and provides natural estrogen metabolism, especially in relation to thyroid function.
Eat Lots Fiber
Fiber is important for estrogen removal. Processed foods or refined sugars will increase estrogen levels, which can lead to estrogen dominance and eventually estrogen cancer. Fiber acts as a binding agent that binds excess estrogen in the body, so it's not reabsorbed. When you're eating more fiber, chances are your estrogen level will be stable too.
Proper Diet And Movement
A balanced diet and movement can regulate estrogen levels in the body.
Eating a healthy and proper balanced diet that includes all food groups will help you maintain estrogen at a more stable level than if you were not eating enough of any one group.
Moving your body is an excellent way to release excess estrogen buildup because exercise makes estrogen leave the tissues, which clears them out.
There are also some estrogen-balancing foods that you can incorporate into your healthy diet to keep estrogen levels balanced.
Practice Stress Management
One of the best estrogen dominance diets is to avoid stress and take time for yourself. Stress can play an important role in estrogen dominance, so you must find ways to manage your stress levels as well as stay calm during stressful events.
Your diet may provide some relief from feelings of anxiety by providing plenty of magnesium, which helps with muscle relaxation.
In addition to stress management, estrogen dominance can be managed by practicing yoga, meditation, and spending time in nature. These practices help to calm your brain waves into a state of relaxation that can make estrogen dominance symptoms more manageable.
When estrogen dominance symptoms are uncomfortable, it may be a good idea to take some time off from working or exercising. The body needs downtime for hormones to balance.
Spending too many hours per day on your feet can just make estrogen dominance worse and lead to more stress because you've overworked yourself without the proper rest periods.
A yoga or exercise routine can be a great way to relax and ease estrogen dominance symptoms.
Avoid Taking Hormonal Birth Control Pill
The estrogen dominance diet should exclude any estrogen-producing substances, which includes some hormonal birth control. Hormonal contraceptives contain estrogen and progestin hormones that are not natural for the body to produce on its own.
These synthetic hormones can affect your hormone balance levels and lead to estrogen dominance.
Some women should avoid estrogen-producing substances, such as oral contraceptives and soy products, because of their already high estrogen levels in the body or for other health reasons.
Limit Your Meat Consumption
Reduce your meat consumption to the bare minimum and eat a vegetarian diet.
Meats are bad for estrogen dominance because they contain estrogen-raising hormones, and estrogen is estrogen. Make sure you eat plenty of estrogen-balancing vegetables and estrogen-depleting foods.
Keep Away From Chemical Products
Chemical products are estrogenic and may increase estrogen levels in the body. Avoid chemical products used to maintain estrogen balance. Avoid estrogenic chemicals such as phthalates and parabens in personal care products, household cleaners, cosmetics, paints, aluminum pots, and pans.
Replace chemical fertilizers with organic food production methods like mulching or composting. Use natural sunscreens that contain only zinc oxide or titanium dioxide. Avoid estrogenic plastics, like plastic food containers and water bottles.
Estrogen dominance is a medical condition that affects estrogen levels in women. There are a variety of foods and natural remedies to help balance estrogen levels. Make sure to include estrogen in your diet, eat cruciferous vegetables, consume phytoestrogens and avoid xenoestrogens.
These diets are not fit for all estrogen dominance cases. A healthcare professional must assess each estrogen dominant person to determine the best course of action for her situation.
Many estrogen dominant individuals may need more than one diet plan, or they might find that modifying their current lifestyle changes will be enough to rectify problems with estrogen dominance.