How To Treat High Oestrogen
The best initial approach to combating oestrogen dominance naturally is to adjust your diet and lifestyle. In this article, we reveal 9 ways that you can treat high oestrogen levels.
In cases of high oestrogen, the ratio between oestrogen and progesterone is out of balance. This results in symptoms such as:
- Water retention
- Weight gain
- Mood swings
- Increased PMS (premenstrual syndrome)
- Heavy and long periods
- Painful periods
- Increased menopausal symptoms
In instances of oestrogen dominance, it is therefore important to rebalance this ratio and support the body in achieving a good oestrogen balance. How, exactly? Well, we have the answers.
9 ways you can naturally combat high oestrogen levels
1. FIGHT INFLAMMATION
All too often, we end up eating foods that can promote the development of inflammation in our bodies. We usually don't even notice these inflammations directly. This is why they are also known as "silent inflammations". However, they can really upset our hormone balance and actually promote oestrogen dominance, among other things.
Such drivers of inflammation are, for example
- Sugar
- White flour
- Pork
- Trans fats (e.g. in baked goods)
- Additives and preservatives
You should therefore avoid these foods. When it comes to anti-inflammatory foods, however, you can really pack your plate full - and they don't have to be expensive superfoods. Most of the best anti-inflammatory foods grow right on your doorstep: fruits and vegetables. Green vegetables and cruciferous vegetables in particular (we'll come back to these in a moment) as well as berries are rich in anti-inflammatory vitamins, minerals and antioxidants. Green tea and turmeric are also among the foods you can use to combat (silent) inflammation.
2. PAY ATTENTION TO YOUR NUTRIENT SUPPLY
Both the production of hormones and their regulation require many different nutrients. A nutrient deficiency can therefore lead to hormonal chaos. Pay particular attention to a good supply of:
- Vitamin B6: This vitamin is known to increase progesterone production to counteract excess oestrogen while promoting liver health. You can find vitamin B6 in fish, wholemeal products, cabbage and green beans, among other things.
- Magnesium: Magnesium is responsible for hundreds of enzymes that support the natural balance of hormones. Good sources of magnesium are wholemeal products, fish, potatoes and green vegetables.
- Vitamin D: Vitamin D is also involved in hormone regulation. Your body produces vitamin D primarily under the influence of sunlight. Especially in the winter months, the body's own production is sometimes insufficient. Supplementing with vitamin D, such as with XbyX Take It Easy, can be useful here.
3. HIGH OESTROGEN? EAT MORE CRUCIFEROUS VEGETABLES
And there they are again, the cruciferous vegetables. Ideally, you should eat at least one portion of broccoli, kale, black cabbage, red cabbage, pak choi, Brussels sprouts, cauliflower, white cabbage or radishes every day. These cruciferous vegetables contain various substances that can help to combat your oestrogen dominance. These include sulforaphane and a compound called indole-3-carbinol. Both influence oestrogen metabolism and stimulate oestrogen excretion. This is one reason why our XbyX Peri Balance contains sulforaphane from broccoli extract.
4. AVOID XENO-OESTROGENS
Detoxify your environment. Xenoestrogens, also known as endocrine disruptors, are substances that can have an oestrogen-like effect on your body. Such hormone disruptors can be found in cosmetics, plastic bottles or household cleaners, for example. Some pesticides also have a hormone-like effect and can therefore increase the symptoms of your oestrogen dominance. Therefore, favour organic foods and use natural shampoos, soaps, cosmetics and "phthalate-free" plastics.
5. BRING ON THE FIBRE
Remember to eat enough fibre. It should be 35-40 grams per day, for example from linseed, pulses such as lentils and beans or wholemeal products. If you are not used to a high-fibre diet, increase the amount slowly to avoid digestive problems. Fibre helps to remove excess oestrogen via the bowel. If the stool remains in the bowel for longer, the excess oestrogen is reabsorbed. And the inhabitants of your intestines are also particularly happy about their favourite food.
6. KEEP YOUR GUT HEALTHY
Why the gut? Isn't this about hormones? Yes, your gut has a big influence on them. Did you know, for example, that part of your gut flora is directly involved in regulating your oestrogen levels? If this so-called oestrobolome is not in order, it is possible that too much oestrogen - which was actually intended for excretion - is reabsorbed. The result: a high oestrogen level and therefore oestrogen dominance. So make sure that your intestines are doing well.
How can you do this? By reducing foods that stress and strain your gut. Test what could be the case for you: Sugar (a problem for many women), wheat, gluten or even high-fat foods. Leave these foods out for a while and then gradually reintroduce them. See how it feels for you, which of these foods are not good for you and which you should therefore reduce or eliminate permanently.
Instead, opt for a probiotic diet. Fermented foods are excellent for healing the intestinal mucosa and also support the elimination of excess oestrogen. Probiotic foods include kefir, kimchi, sauerkraut and kombucha. Combine these with prebiotics, because your great gut bacteria feed on them!
7. RELIEVE YOUR LIVER
The liver is our natural detoxifier and it also breaks down excess oestrogen. We should give it a helping hand and support its natural detox function, especially in the case of oestrogen dominance. The liver loves bitter substances. Fruit and vegetables containing bitter substances such as chicory, artichokes, rocket or grapefruit are therefore ideal if you want to support your liver. Fibre, cruciferous vegetables (rich in mustard oils), selenium-rich foods such as Brazil nuts, fish and eggs, mushrooms and lentils are also liver-friendly. Herbs such as parsley and coriander and spices such as turmeric and liquorice also stimulate liver function.
Do everything that supports and relieves the function of the liver: cut out alcohol and drink plenty of calorie-free fluids. If the liver has to work hard to eliminate toxins such as alcohol, caffeine or environmental influences, its ability to cleanse the blood of oestrogens is impaired.
8. REDUCE STRESS
Stress has a very negative effect on hormonal balance. This is actually clear, because when your body is dealing with all this stress, the focus is clearly on the production of stress hormones. Unfortunately, the sex hormones - especially progesterone - fall by the wayside. It's often easier said than done - but make sure you try to reduce your stress. Reduce it with exercise, find techniques to help you relax and make sure you get a good night's sleep! Of course, sometimes stress can't be avoided. Adaptogens such as ashwagandha can help your body deal with stressors.
9. USE MEDICINAL PLANTS
As always, Mother Nature has a few plants at the ready for oestrogen dominance. At the forefront: monk's pepper. Monk's pepper can be particularly helpful for stimulating progesterone production in cases of progesterone deficiency. Milk thistle, on the other hand, supports liver function, which is extremely important in ensuring excess oestrogen can be broken down. Incidentally, both medicinal plants are part of XbyX Peri Balance. Lady's mantle and yam are also medicinal plants that can be used to treat oestrogen dominance.
SOURCES & REFERENCES
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Medical News Today |
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Dr Christiane Northrup |
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J Nutrigenet Nutrigenomics. 2017;10(3-4):126-135. doi: 10.1159/000480636 |
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J Nutr. 2003 Jul;133(7 Suppl):2470S-2475S. |
