What is Oestrogen and what does it do?
Our body makes all kinds of hormones which manage many different processes. Oestrogen is a hormone often associated with woman and called the “female” hormone, with testosterone being the “male” hormone. However, both men and women produce both of these hormones, but are generally higher in one or the other, based on their sex.
In women, oestrogen has many roles including those that are protective to the body, including bone health, heart health, regulating of the menstrual cycle and even the synthesis of vitamin D. Together with Progesterone, Oestrogen plays a significant role in reproduction and sex drive, and keeping our skin, joints and muscles soft, stretchy and supple.
As women age, the body reduces oestrogen production, and this period is called peri-menopause. However, significant health problems can also arise, when the body cannot clear oestrogen or its metabolites (the by-product left over from oestrogen metabolism). It is also very common in the western populations for oestrogen levels to become excessive, and not the healthy protective kind. This is often called “Oestrogen Dominance”. Our environment is full of chemicals and compounds that can disrupt the normal flow of hormones. Some of these chemicals have a similar molecular look to oestrogen, but do not behave in the same healthful way.
Whatever the situation, both men and women are often high in oestrogen and struggle to remove them in a natural way. High levels of stress, food additives, farming practices, poor sleep, processed foods and nutrient void food, lead to nutrient deficiencies, and when this occurs, the body fails to function optimally. Given the toxic load that westerners are faced with on a daily basis, the body needs to be functioning optimally, if good health is to be achieved and maintained.
What are the symptoms of high Oestrogen?
There are so many symptoms relating to high oestrogen, but the most common and easily identified includes excessive fat tissue around the breasts and also around the abdomen, as these areas contain the highest amount of oestrogen receptors. Fat cells also produce a kind of oestrogen, exacerbating the problem. This is commonly seen in both men (man boobs and beer bellies) and woman, who otherwise can have a slim build, but carry weight in these areas.
While diet plays a significant role in carrying additional weight, more often than not, excess oestrogen is rarely considered as being part of the picture. This is a list of just some of the other symptoms that occur with excess oestrogen, many of which are very common in the Australian population.
- Unexplained weight gain (especially around the waistline and breast areas)
- Heavy and irregular menstruation
- Infertility
- Hot flushes of various intensity
- Abdominal bloating (but this could also have many other underlying factors)
- Swelling and tender breasts around menstruation
- Fibrocystic lumps in breast tissue (not necessarily cancer related, but can turn in to)
- Mood swings, Pre-Menstrual tension, Anxiety
- Headaches or Migraines
- High levels of stress or poor stress tolerance
- Sleep problems, disrupted or of poor quality
Should I have my levels tested?
Many people rush to have hormone levels tested, however, hormones will increase and decrease depending on where they are in their menstrual cycle, so testing is not always very helpful, and can be expensive. Improving the diet however, will always promote better health. Finding healthful ways to deal with stress, is another healthful activity that everyone can implement. Improving sleep being another really important factor in a healthful body that will detoxify optimally through the night. One shouldn’t wait for a diagnosis to consider ways to create a healthy body.
How can I reduce my Oestrogen to healthier levels?
One of the best ways to clear and metabolise oestrogen, is by eating higher amounts of certain foods including;
Cruciferous Vegetables
- broccoli
- cauliflower
- cabbage
- Brussels sprouts
- bok choy
- kale
- collard greens
- turnips
These vegetables have a high level of phytochemicals that help to clear excess hormones. Cruciferous vegetables can be cooked in a number of ways. Some of them, including broccoli and cauliflower, also taste good raw.
Seeds
Some seeds also contain phytochemicals that help to clear and regulate hormone levels, and are also very healthful foods that are rich in other nutrients, proteins and minerals.
- Flax seeds
- Sesame seeds
- Pumpkin seeds (Pepitas)
- Chia seeds (also high in protein and omega 3 fatty acids)
Whole grains
Unrefined grains aren’t broken down like processed ones and they maintain all of their original parts: endosperm, bran, and germ. Like seeds, whole grains contain oestrogen clearing polyphenols.
The following whole grains can be eaten in a variety of forms, including breads, pasta, and cereals:
- Wholegrain spelt wheat
- whole rolled oats, organic if possible
- 100% Wholegrain Rye
- Brown or Wild rice
- Millet
- Barley
Do I need to use supplements?
The need for supplements really depends on the severity of the symptoms. People who have mood or mental health concerns, and the telltale signs of carrying weight in specific locations, may wish to consider some additional supplemental support, alongside diet and lifestyle changes.
Supplements such as Indole-3 carbinol, are the extracted polyphenols from cruciferous vegetables, manufactured into a supplement. These kinds of supplements are prescribed when Oestrogen dominance has been ascertained, and eating vegetables may not provide enough, to clear the excess.
It is however, still really important to ensure that the liver is healthy, and not overwhelmed by medications, alcohol and coffee, and that sleep is optimal, as this is when a high amount of toxins and hormonal metabolites are cleared. Certain B vitamins such as B6, B9 (folate) and B12, also need to be at optimal levels, as these are heavily utilsed by the liver, in the clearance process.
And lastly…STRESS needs to be managed well. When the body is stressed, it is not focussed on digestion, and often leads to many nutrient deficiencies, so finding ways to decompress after a busy day is very important. Relaxation techniques such as yoga, meditation, talking with a friend or partner and deep breathing, can all be helpful ways to relax and allow the nervous system to switch off, and the digestion and detox systems to turn on.
Do I have to avoid certain foods?
There is much talk in the media about certain foods causing an increase in Oestrogen levels, however, most of these foods are very healthful foods, that actually support the balancing of hormones, and it is unlikely to be the underlying cause of Oestrogen Dominance. Soy is one food product that is very controversial, with many articles demonising it, while others sing its praises. Think about how it is farmed and processed however. Most soy these days, is farmed using genetically modified seeds, allowing it to be sprayed with herbicides. This is not healthful. Foods like tofu and tempeh are however, very healthful, and if created using organic sources of soy beans, can be health promoting and hormone balancing. Soy milks are generally heavily processed foods, and rarely use organic sources, so these are best avoided.
In summary
Working together with a natural health practitioner, can greatly support your chances of improving your hormonal health, help you to create a healthier weight, and a healthier YOU! More often than not, there are other imbalances that can be causing disruption, including heavy metals and chemicals from plastics and other environmental toxins. For more information on these, please read the article called, “What’s really behind the rise in Hormonal Imbalances and Cancers?”