Estrogen dominance has become common amongst many woman today. We are constantly exposed to toxins and pesticides that can disrupt on hormone balance, namely by increasing estrogens (or “xenoestrogens”) in our bodies. Read below to find out ways to naturally decrease estrogen/
- Increase Fiber Intake
A low-fiber diet causes estrogen levels to be higher, while a diet high in fiber results in decreased estrogen levels in the bloodstream. This is because excess estrogen is excreted in the bowel. When stool remains in the bowel for a longer time, as in constipation, the estrogen is reabsorbed. Studies have shown that women on a high-fiber diet have lower levels of circulating estrogen. High fiber foods: fruits, vegetables, beans, whole grains, chia seeds and flax seeds.
- Avoid Toxins (Xenoestrogens)
Xenoestrogens, such as PCBs, phthalates, pesticides and DDT, cause estrogenic effects. Although banned in 1972, DDT, like its breakdown product DDE, is a xenoestrogen, which is still present in the environment. Chlorine and hormone residues in meats and dairy products also can have estrogenic effects. In women, it may lead to an epidemic of female diseases, all traceable to excess estrogen/deficient progesterone. It is critical to incorporate a pure, clean diet consisting of organic foods whenever possible in an effort to decrease exposure to harmful xenoestrogens. Additionally, it is important to avoid these harmful chemicals in beauty care products, detergents, perfumes and deordorants. Do not use plastic containers to store food in.
- Increase Indole 3 Carbinol
Many studies have demonstrated that specific compounds isolated from these cruciferous vegetables—including diindolylmethane (DIM) and its precursor, indole-3-carbinol (I3C)—have unique cancer-fighting benefits and help to lower xenogenous estrogens. I3C appears to be effective in shifting the metabolism of estradiol from the dangerous 16-alpha-hydroxylase pathway to the 2-hydroxylase pathway.43-46 As a result, consumption of I3C boosts the ratio of 2-OHE1:16a-OHE1, which correlates with reduced risk of breast and other cancers, including cervical, prostate, and even head and neck cancers. Cruciferous Vegetables: Broccoli, cabbage, brussel sprouts, cauliflower and kale. Supplementing with 13C may also be beneficial.
- Decrease Alcohol Consumption
Drinking too much alcohol can impair liver function. Since estrogen is metabolized by the liver, failure of the liver due to excess alcohol consumption may lead to increased estrogen levels. It is best to limit one’s alcohol consumption to one glass per day or even less.
- Perform Aerobic Exercise.
Research shows that physical activity curtails overproduction of estrogen. Walking and swimming are great forms of aerobic exercise.