Excess Estrogen in Women: Diet and Fitness Tips

Hormonal imbalances, including estrogen dominance, whereby estrogen levels are high relative to progesterone, are very common in today’s society. In fact, millions of women in the USA experience symptoms that are related to estrogen dominance.

This estrogen dominance is a bigger problem in the United States as compared to other countries due to lifestyle factors, environmental exposures, and diet and fitness habits. A higher consumption of processed foods that contain preservatives, glysophate, artificial ingredients and other chemicals (endocrine-disrupting chemicals (EDCs) contributes significantly to the problem.

The problem is not nearly as severe in Asian countries where their traditional diets are rich in phytoestrogens (e.g., soy) and much lower obesity rates. Traditional diets in some countries in Europe who adopt a Mediterranean style diet that includes more whole foods, vegetables, and phytoestrogens helps maintain hormonal balance.

Here are 8 potential causes for high estrogen levels in women in the USA:

Medications

Oral contraceptives, hormone replacement therapy, and certain herbal supplements may increase estrogen levels.

Obesity

Excess body fat leads to higher estrogen levels because fat tissue produces and stores estrogen.

Xenoestrogens

Exposure to xenoestrogens which are estrogen-mimicking chemicals disrupts hormones and raises estrogrem levels. These chemicals are found in plastics, pesticides, and personal care products

Stress

The human body boosts its cortisol production in order to deal with stress. Tha results in suppressing progesterone leading to estrogen dominance.

Gut Dysbiosis

An imbalance of gut bacteria can not onl;y cause digestive issues and even affect your brain health…but can also restrict the body’s ability to metabolize and eliminate estrogen properly. So the estrogen builds up in the body

Liver Disorders

The liver plays a key role in eliminating waste in the body as well as metabolizing estrogen. If liver function is impaired, estrogen can accumulate and you can become estrogen dominant.

Tumors

Although this is rare, tumors in the ovaries, adrenal glands or other tissues may also produce excess estrogen.

Natural Fluctuations

Estrogen levels naturally fluctuate during the menstrual cycle and decline with age, especially after menopause.

Common symptoms associated with estrogen dominance are as follows:

Weight Gain: Especially around the hips and thighs.

Fatigue: constantly feeling tired and experiencing low energy levels.

Mood Changes: May experience anxiety, depression plus mood swings.

Lower Sex Drive: lack of sexual desire.

Headaches: More frequent headaches or migraines.

Bloating: A feeling of fullness in the stomach due to water retention.

Breast Tenderness: feeling sensitive in the breasts.

Irregular Periods: irregular menstrual bleeding and cycles.

Severe PMS: Worse than normal.

Hot Flashes: Feeling warm due to menopause.

Insomnia: Difficulty sleeping and staying asleep.

Brain Fog: Difficulty concentrating and forgetting things

Hair Loss: Increase in hair loss.

Fibroids: Noncancerous tumors in the uterus.

Fibrocystic Breast Lumps: Noncancerous tumors in the breasts.

Uterine Fibroids: Growths in the uterus that are painful and may bleed.

Other Specific Conditions:

Polycystic Ovary Syndrome (PCOS): A condition that may affect ovarian function and lead to hormonal imbalances.

Endometriosis: A condition whereby tissue that is similar to the uterus lining starts to grow outside it.

Premenstrual Dysphoric Disorder (PMDD): Severe PMS with significant mood disturbances.

Additional Risks may include:

Increased risk of breast, ovarian, and uterine cancers

Autoimmune Diseases

These symptoms can vary widely among individuals and depend on diet and fitness as well as heridity. Proper diagnosis and treatment by a healthcare provider are very important. Estrogen dominance can be managed with lifestyle changes, changes in diet and adjusting medication.

6 Lifestyle Changes That Can Help manage Estrogen Dominance:

Maintain a Healthy Weight: Losing excess weight through healthy diet foods and regular exercise can help manage estrogen levels.

Exercise Regularly

Regular exercise helps to reduce estrogen levels and promote healthy hormone balance.

Limit Alcohol and Caffeine

Alcohol and caffeine are not good for your hormone balance. Reducing their consumption helps maintain healthy estrogen levels.

Manage Stress

Yoga, meditation, and a long restful sleep every night can help manage stress and support healthy hormonal balance.

Support Liver Health

Supporting liver health with a diet rich in cruciferous vegetables ( fibre) and avoiding alcohol can help.

9 Foods To Absolutely Avoid To Protect Your Hormones

1. Processed and Refined Foods

Cookies, Crackers, Bread and Snacks: any food high in additives, preservatives, and artificial ingredients play havoc with hormones

2. High-Fat Dairy Products

Whole Milk, Cheese, Ice Cream: Most dairy products contain growth hormones that could contribute to estrogen dominance.

3. Non-Organic Meats

Hormone-Treated Meats: From animals treated with hormones may contain high levels of estrogen and other hormones.

4. Alcohol

Heavy Alcohol Consumption: Affects the hypothalamus and pituitary gland, which are crucial for hormone production

5. Caffeine

Coffee and Other Caffeinated Beverages: Caffeine can increase cortisol production that can contribute to estrogen dominance

6. Soy Products

Soy Milk, Tofu, Soy Yogurt: Excessive consumption may potentially lead to hormone imbalances and poor thyroid function.

7. Nightshade Vegetables

Brinjal, Peppers, Potatoes, Tomatoes: These vegetables may cause inflammation and affect thyroid health if consumed in excess.

8. Cruciferous Vegetables

Cauliflower, Broccoli, Kale: While they are beneficial, an excess amount could lead to hypothyroidism or iodine deficiencyand affect hormonal balance

9. High-Sugar Foods

Sugary Treats and Beverages: High sugar intake is one of the worst things for hormonal balance and leads to an imbalance of your hormones as well as weight gain, diabetes, heart disease and more.

By avoiding these foods, your body can better maintain a balanced hormone level and reduce the risk of estrogen dominance. Plus you give yourself a chance at much better overall health. Always consult with a healthcare provider for personalized advice.

Insiders Health Tip: Healthy Foods to Eat

A. High-fiber diet helps to manage estrogen levels by encouraging its excretion through bowel movements. Foods rich in fiber include:Beans, Legumes, Vegetables and Fruits.

B. Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower contain compounds that may help metabolize and manage estrogen levels.

C. Green tea contains catechins, which may help metabolize estrogen and reduce its levels

D. Omega 3’s-Fatty fish like wild salmon, mackerel and river trout are high in omega-3 fatty acids, which may help balance hormones.

E. Flaxseeds are high in lignans, which are good to help balancing estrogen levels.

In general, by limiting red and processed meats, high-fat dairy products, refined carbs, processed foods and SUGAR plus eating lots of high fiber vegetables, you give yourself a better chance at keeping healthy estrogen levels and a healthier body overall!