Why Consider Lowering Your Estrogen Levels
First and foremost, estrogen refers to the primary female sex hormone. Nonetheless, it is also present in males, but only in small amounts. Having either too low or too high estrogen levels in both men and women can lead to various health problems.
In this particular piece, we will focus more on the effects of too high estrogen levels. In women, high estrogen levels tend to cause the following :
- Weight gain, especially around the waist and hips.
- Menstrual problems, including heavy bleeding, irregular periods, light spotting, and some fatal premenstrual syndrome symptoms.
Women who most probably suffers from such high estrogen levels are likely to experience the following:
- Uterine fibroids
- Non-cancerous breast lumps
The same case applies to men. High abnormal estrogen levels have been linked to the following health problems:
- Erection difficulties
Food Items That You Should Avoid
Its very important to know which estrogen dominance foods to avoid. You should steer clear of red meats, processed food, refined carbs, and foods rich in saturated fats. These categories of foods have a negative impact on the body in general. They produce harmful metabolites and can increase the risk of diseases like diabetes, and cardiovascular afflictions.
Estrogen levels tend to be higher in individuals who eat a Western type of diet. High-fat, high-carb diets can have harmful effects on the body and cause hormonal imbalances which may lead to estrogen dominance.
Foods To Lower Estrogen: Mushrooms
Your dietitian may also recommend you to eat mushrooms to lower your estrogen levels. There are multiple types of mushrooms, including enoki, shiitake, chanterelle, wood ear, brown cremini, Portobello, oyster, morel, and white or button.
Each kind tends to have a different nutritional profile. So, talk to a licensed nutritionist to make sure that you do not exceed your calorie intake. Here is a sample of a nutritional profile of one cup of whole, raw mushrooms weighing roughly 96 grams :
Mushrooms also have the following health benefits :
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Phytoestrogens And Breast Cancer
Phytoestrogens are plant-derived nonsteroidal estrogens that are structurally or functionally similar to endogenous estradiol.53 The major classes of phytoestrogens discussed here are the isoflavones and the lignins . Phytoestrogens are able to bind to the estrogen receptor, and while stimulating it, do so at only a minimal fraction of the strength of endogenous 17-estradiol. It is believed that this weaker binding actually acts as an antiestrogenic effect in the presence of a high endogenous amount of estrogen, preventing the stronger endogenous estrogen from binding to estrogen receptors.52,54
Soy is the richest dietary source of isoflavones, whereas flax is a major dietary source of lignins. Findings of low rates of breast cancer among Asian women who regularly consume soy products in their diets, and the fact that breast cancer rates begin to approximate those of US women when Asian women consume a Western diet, has stimulated a significant amount of research into the possible protective role of dietary phytoestrogens against breast cancer.54,55 Conversely, trends in increased consumption of phytoestrogens as a dietary supplement as a result of the popularity of phytoestrogens based on these findings has raised serious concerns that their estrogenic effects may actually increase the risk or recurrence of breast cancer thus, in spite of a great deal of research, the topic of phytoestrogens and breast cancer remains highly controversial.54
Diet And Lifestyle Tips For Healthy Estrogen Levels
Even though certain factors like diet and physical activity can help support healthy estrogen levels, there are certain things that can influence estrogen that are out of your control.
These include your age and certain medical diagnoses. Its impossible to know whether or not your hormone levels are considered healthy without appropriate testing.
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Sample Menu Of An Anti
When following the diet, you cannot eat the following products: fish, poultry, beef, farmed and slaughtered pork, soybeans , beer , fruits and vegetables . You can also not use antibacterial products containing triclosan: soap, toothpaste, dishwashing liquid. The anti-estrogen slimming treatment assumes that the following products can be consumed during the diet: cruciferous vegetables e.g. Brussels sprouts, cauliflower, propolis, citrus fruits, coffee, tea, herbs and spices e.g. anise, fennel, organic milk and its products , Linseed.
Menu in the anti-estrogen diet
Anti Estrogen Diet For Females Also If You Want A Healthy Liver This Is For You
Have you just been diagnosed with uterine fibroids and are unsure what to do next? This anti-estrogen diet and liver-loving foods article will help you with that, but did you know that uterine fibroids are non-cancerous growths in the uterus. They are very prevalent in women and often may have a fibroid without ever realizing it since no signs are present.
Although getting a response to whats been triggering, the symptoms may be a relief, its also accompanied by confusion over how to continueparticularly if you try to treat the situation holistically and naturally shrink fibroids. Excess estrogen is common in young and middle-aged women and often the cause of fibroids in some women.
Symptoms include insomnia, mood swings, anxiety, depression, and weight gain. According to the American Associations of Naturopathic Physicians, estrogen dominance has been associated with a variety of other conditions.
Science of Shrinking Fibroids
Chinese medicine doctors have the answer for treating fibroids. The explanation is straightforward. Our target isnt only to shrink the fibroid but to figure out whats causing it to expand in the first place. This mismatch is more likely to blame for your excessive flow, cramps, or infertility.
What You Need To Do To Reduce The Size of Fibroids
Can Progesterone Shrink Uterine Fibroids?
Our Liver
Cold Water fish-salmon,tuna, herring, mackerel
What Is The Connection Between Estrogen and Liver
Food Therapy For Estrogen Dominant Folks
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Estrogen Levels And Health
Estrogen is a hormone that plays critical roles in both female and male sexual function.
In addition to being essential to reproductive health, estrogen is involved in many other systems in the body, including the immune, vascular, neuroendocrine, and skeletal systems .
The three main types of estrogen are estrone , estradiol , and estriol . Estradiol is the most abundant and biologically active type of estrogen in women of reproductive age. The ovaries are the main producer of estradiol in the body .
Estradiol is found in both women and men, although women usually have much higher levels.
Although estrogen is an essential hormone, having too much estrogen can increase the risk of certain chronic diseases, including breast and ovarian cancer. This condition is formally known as estrogen dominance .
Low estrogen can negatively affect health as well, but this article will mainly focus on estrogen dominance.
Interestingly, research has shown that your diet and lifestyle can influence your estrogen levels.
Some diets have been linked to healthy estrogen levels and a decreased risk of diseases associated with estrogen dominance. Meanwhile, others may increase estrogen levels.
This is because diet can influence estrogen metabolism and excretion in the body .
Whats more, certain dietary patterns are linked to obesity, which can affect estrogen levels.
What Is Estrogen Dominance
Estrogen dominance is a condition wherein levels of the hormone estrogen are higher compared to progesterone in the body. That means even if estrogen is within normal range, you can have estrogen dominance if progesterone levels are low.
A common misconception is that estrogen dominance affects only women, but thats not correct. Just like men have estrogen, they can also have estrogen and progesterone dominance.
You see, mens adrenal glands and testes produce progesterone. In males, this hormone is necessary for the production of testosterone and sperm. Progesterone in women is necessary for pregnancy and preparing the uterus lining for the baby.
On the other hand, the presence of estrogen in the male body was detected over 90 years ago. The main form of estrogens in men is estradiol, which plays a role in male sexual function by modulating libido, spermatogenesis, and erectile function. It also plays a role in liver health.
A domino effect may ensue when hormones arent in balance, and youre bound to experience various problems. The same happens when estrogen levels are higher than normal or when progesterone is too low you may develop estrogen dominance.
The whole story of estrogen dominance started in 1996 when John R. Lee and Virginia Hopkins published a book about estrogen dominance and menopause. Some women may have it due to birth control, such as ethinylestradiol, which can affect their menstrual cycle.
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Search Strategy And Selection Criteria
A systematic search strategy was developed by the research team and conducted through the Health Sciences Library at the University of North Carolina at Chapel Hill. A PubMed MEDLINE search conducted using two sets of search terms/phrases: estrogen AND diet* OR nutrition And breast cancer AND postmenopausal and estrogen AND exercise OR physical activity AND breast cancer AND postmenopausal. All initial studies from the two searches were uploaded to Covidence systematic review software . Duplicate citations were eliminated during the screening process. All titles and abstracts retrieved from the literature search were screened independently . Potentially eligible studies were retrieved in full and reviewed independently . Discrepancies were resolved by consensus between two researchers. Finally, a reference hand search was done of all included articles and relevant systematic reviews for additional studies.
Foods To Lower Estrogen
However, it does not mean that you embrace these foods when you suspect you have high estrogen levels. Despite ticking the box of the symptoms, you still need medical proof that you indeed have abnormally high estrogen levels.
Similarly, you should speak to your physician and/or dietitian. At no point are you required to make any dietary changes without seeking professional help or advice. If you get the go-ahead from your nutritionist, then here are some foods you should consider:
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Supplements Can Give A Helping Hand
Some supplements containing DIM may help modulate estrogen levels in the body. DIM is a natural substance found in cruciferous vegetables like broccoli, kale, and cabbage.
If youre curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.
Yours in Health,
Why You Need Estrogen
Estrogens main function is to control reproductive changes in women, but it serves other roles in both male and female bodies, including:
Each of these phytoestrogens has antioxidant properties. This means that in addition to the nutrients potential health benefits, they fight cell damage in our bodies linked to a wide range of chronic diseases.
The best dietary sources of phytoestrogens include:
1. Flaxseeds
Flaxseeds are the richest dietary source of lignans . Researchers believe they lower breast cancer risk. You can sprinkle flaxseeds on many dishes, bake them into bread and cookies, or blend them into smoothies and spreads.
2. Soy
Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogens effects and reduce the risk of both breast and prostate cancer. Soy is also rich in a range of essential vitamins and minerals. It can support heart health as an alternative to red and processed meats. Its also extremely versatile you can include soy in your diet with foods like tofu, tempeh, edamame, and soymilk.
3. Peaches
Because of their high lignan content, studies show that eating two servings of peaches or nectarines a week reduces a womans breast cancer risk. Researchers find similar effects from consuming blueberries and strawberries.
4. Garlic
5. Red Wine
6. Sesame Seeds
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Eat An Estrogen Balancing Diet
ESTROGEN DOMINANCE DIET PLAN
Eating foods which support hormone balance, naturally lower high estrogen levels and promote liver breakdown of estrogen are foundational to reversing estrogen dominance. Eating a typical diet of processed foods, sugar and refined carbohydrates can promote increased estrogen levels in the body, worsening estrogen dominance.
Instead, focus on eating plenty of fibre, cruciferous vegetables, probiotic-rich foods and healthy fats to naturally lower estrogen levels. Consuming phytoestrogens can also support estrogen balance in the body.
Phytoestrogens are plant foods which have a similar structure to estrogen but a much weaker effect in the body than other xenoestrogens. This can be beneficial in high estrogen conditions by blocking the effects of stronger estrogens.
Subsample And Em Assay
A subset of postmenopausal women randomized to the screening arm of PLCO for whom information on serum EMs was available was utilized to derive the ERDP. Complete information on the nested study has been published elsewhere.16 Briefly, the nested study population was drawn from all 1,141 incident breast cancer cases diagnosed from the start of recruitment in 1993 through June 30, 2005, and a random sample of 1,141 control subjects. After excluding women who were not postmenopausal, were not using postmenopausal hormone therapy at baseline, or had prior diagnoses of cancer, the sample was reduced to 390 cases and 453 controls. For the purposes of the present analysis, cases who were diagnosed < 2 years after serum sample donation were excluded to avoid the possibility of disease processes affecting estrogen levels. Women without a valid DQX or with implausible EM levels were further excluded. The final analytic sample for the RRR procedure included 393 controls and 260 confirmed cases, with a mean of 5.25 years from sample donation to breast cancer diagnosis among cases.
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Diets Associated With High Estrogen
Studies have shown that some dietary patterns may promote estrogen dominance and the risk of medical conditions associated with this imbalance.
For example, many studies have found that Western-type dietary patterns characterized by high intakes of red meat, processed foods, sweets, dairy, and refined grains are consistently associated with higher estrogen levels (
20 ).
For example, a review of 32 studies found that a Western dietary pattern high in red and processed meat and sweets was associated with a 14% increased risk of breast cancer (
20 ).
The review noted that the increased risk was likely due to elevated estrogen levels and increased levels of body fat associated with Western-type diets .
Its important to note that after menopause, when the ovaries stop producing estrogen, fat tissue becomes the major source of estrogen in women.
This is why postmenopausal women with obesity have high estrogen levels and are at an increased risk of breast cancer .
For this reason, postmenopausal women who follow dietary patterns that promote weight gain and estrogen dominance may be at a higher risk of developing breast cancer and other chronic diseases .
Summary
Certain dietary patterns, including those high in red and processed meats, refined grains, and other processed foods, may lead to elevated estrogen levels and increased disease risk.
How Your Diet Impacts Your Estrogen Levels
Estrogens involved in human reproduction, immune response, skeletal health, heart health, and more. It exists in a balance with other sex hormones, like progesterone and testosterone.
Diet and lifestyle can impact hormonal health, and studies show that certain dietary patterns are linked with healthy estrogen levels, while others have been linked with elevated estrogen levels. This is because your diet can influence how your body metabolizes and excretes estrogen. Also, certain dietary patterns are linked with higher body fat levels and obesity.
Fat tissue produces estrogen and can contribute to elevated estrogen in the body, so maintaining moderate body fat levels is essential to maintaining healthy levels of estrogen.
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Is There An Estrogen Reduction Diet
Scientific evidence actually does back up the idea that dietary patterns can influence estrogen levels in the body. There are certain patterns of eating that are associated with higher estrogen levels, and others that tend to lower estrogen.
Eating a low estrogen diet isnt necessarily about finding food with no estrogen. Rather, its about eating in a way that supports your bodys ability to maintain a healthy hormone balance.
What Causes Estrogen Dominance
There are two ways your body can experience higher levels of estrogen in relation to progesterone. Firstly, your body can create too much estrogen endogenously or struggle to properly eliminate natural estrogen through the liver and bowel.
Secondly, exposure to exogenous of estrogen-like substances can increase estrogen levels in the body. These substances are often referred to as endocrine-disrupting chemicals and act similarly to estrogen in our bodies.
For the majority of women in my clinic, it is a combination of these factors that contributes to estrogen dominance over time, rather than one specific cause.
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Reduce The Risk Of Osteoporosis
It is rich in calcium and vitamin K, which are two vital nutrients for bone health.
Like with broccoli, there are various ways you can cook your arugula. We have numerous recipes online that entail using arugula as the main ingredient or serving it as a side dish. Talk to your dietitian to discover the best cooking method that does not lose the properties that help reduce estrogen levels.
Boost Liver Breakdown Of Estrogen
An efficiently functioning liver is essential to clearing high estrogen levels. To boost your liver function, focus on the liver supporting foods in the estrogen dominance diet plan: dandelion greens, green tea, cacao, citrus peel , radishes and bitter melon.
The liver also requires magnesium, glycine, selenium and B-vitamins so ensure any deficiencies of these nutrients are addressed. Visit a holistic practitioner for further support around nutrient deficiencies.
In my Hormone Harmony Academy program, we cover specific nutritional supplements and vitamins for estrogen dominance in depth. I teach my students how to individualize their supplement protocols based on their symptoms and take them through a 14-day detox plan to boost liver function.
The KEY supplement that I would suggest first and foremost to support the livers breakdown of estrogen would be our Hormone Detox + Digestion natural vitamin. This herbal blend works by supporting your liver and digestive system to eliminate excess hormones and is ideal for women dealing with estrogen dominance.
All our vitamins are 100% natural and made in the USA. We pay for international shipping on every single order.
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