Balancing Estrogens Through Diet

Pictures of Estrogen Excess & Estrogen Deficiency 

This is a guideline to help bring the body into balance with estrogen levels, in both the picture of too much estrogen and too little estrogen.  Estrogen levels that are out of balance can lead to a cascade of symptoms.  Estrogen levels can be assessed with conventional testing of blood serum levels, as well as with specialty testing that assesses saliva or urine.  Typically, the specialty tests assess over a 24-hour period, giving more insight to hormone fluctuations throughout the day.  Some specialty labs will also assess estrogen metabolites and breakdown products of estrogen, assessing where the areas of excess or deficiency are coming from.  

Common symptoms of estrogen excess:

  • Weight gain

  • Mood swings

  • Irregular menstrual cycles

  • Breast tenderness

  • Mood Swings, Depression & Anxiety

  • Headaches

  • Fibroids

  • Bloating (edema)

  • Hot flashes

  • Insomnia

  • Fatigue

  • PMS


Common symptoms of estrogen deficiency:

  • Hot flashes

  • Vaginal dryness

  • Decreased libido

  • Mood Swings, Depression & Anxiety

  • Increased frequency of urinary tract infections

  • Increased risk of osteoporosis

  • Brain fog

  • Insomnia

  • Depression

*This is a basic, though not comprehensive list.
*For more information about testing, please call to schedule a complimentary consultation or visit.

Estrogen Balancing Diet

Phytoestrogenic Foods

These are foods that have plant-based estrogen compounds in them.  They are a less potent than human-made estrogens that also bind to estrogen receptors in the body, helping to compete with more powerful human-made estrogens.  This can be good for calming down estrogen dominance.  A phytoestrogenic diet also helps to bring more estrogens into the body when there are not enough, like in menopause. 

  • Legumes – lentils, garbanzo / chickpeas, soy, pinto, kidney, black, adzuki, etc.

  • Flax seed

  • Fennel seed

  • Anise seed

  • Pomegranate seed

  • Other seeds – sesame, pumpkin, sunflower, chia

  • Dates

Liver Supportive Foods
The liver is responsible for the processing and recycling of hormones, like estrogen.  The liver also is responsible for detoxifying human-made and environmental toxins (xenobiotics) including chemicals that mimic hormones, like estrogen (BPA and phthalates).  Healthy liver function will result in healthy detoxification, clearing of xenobiotics and appropriate breakdown of estrogens into a more protective form.

  • Cruciferous / Brassica vegetable family – broccoli, cauliflower, cabbage, brussel sprouts, turnips, radishes, kale, collards, mustard greens

  • Beets - all colors and variations

  • Artichoke hearts

  • Berries – blueberries, blackberries, raspberries, cherries

  • Brazil nuts

  • Citrus – lemon, lime, orange, grapefruit

Avoiding Stimulating, Heating & Inflammatory Foods
These foods increase inflammation, a process that can throw a wrench into any body system.  They also add extra burden to the liver, depleting minerals, co-factors and enzymes needed for appropriate and healthy liver function. 

  • Refined and processed foods

  • Sugar

  • Fried foods

  • Alcohol

  • Coffee

  • Conventional and non-organic animal products


Anti-Inflammatory Diet
Sticking to the basics of an anti-inflammatory diet can help to reduce underlying inflammation that may be perpetuating symptoms related to too much, or too little, estrogen.  The body will respond to any insult that comes into its field, be it food, chemical, stressor.  Our bodies are wonderful at doing that, but to an extent.  When we are continuously responding to insults, we begin to become depleted, broken down, and ill.  Then, symptoms surface – hot flashes, irritability, insomnia, pain, etc.  Within an anti-inflammatory diet, it inevitably gives the body an opportunity to rest, recover, replenish and heal. 

Support Along the Way
Hormone imbalance is not fun to go through, especially alone.  It is important to have someone on your side who is able to discern, with a trained eye, as to what is going on with your hormone levels, through your story, history, symptoms, lab results, and then be able to assist in supporting body systems and your own body's healing capabilities.  Naturopathic medicine is perfect for this.  It is a holistic, vitalistic and science-based approach, all in one, that has the best integration of both worlds, with the best interest of the patient in mind.  This approach will help to get you back in balance, being able to engage more vibrantly in your life, free from suffering.  

Begin your journey.

In Health & Balance,
Dr. Sarah Sue


References:

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Aldercreutz H, Mazur W. Phyto-estrogens and Western diseases.  Ann Med.  29: 95–120.  1997.

Bidgoli SA, Eftekhari T, et. al.  Role of xenoestrogens and endogenous sources of estrogens on the occurrence of premenopausal breast cancer in Iran.  Asian Pac J Cancer Prev.  12;(9)2425-30.  2011.

Cobellis L, Latini G, et. al.  High plasma concentrations of di-(2-ethylhexyl)-phthalate in women with endometriosis.  Hum Reprod.  Jul;18(7):1512-5.  2003.

Frances, Deborah, R.N., N.D. Practical Wisdom in Natural Healing.  Chandler, AZ: Polycrest, 2014.  Print.

Hammar M, Berg G, Lindgren R. Does physical exercise influence the frequency of postmenopausal hot flushes?  Acta Obstet Gynecol

Scand.  69: 409–412.  1990.

Hudson, Tori, N.D.  Women’s Encyclopedia of Natural Medicine.  New York, NY: McGraw-Hill.  2008.  Print.

Lewis JE, Nickell LA, et. al.  A randomized controlled trial of the effect of dietary soy and flaxseed muffins on quality of life and hot flashes during menopause.  Menopause.  Jul-Aug;13(4):631-42.  2006.

Pruthi S, Thompson SL, et. al.  Pilot evaluation of flaxseed for the management of hot flashes.  J Soc Integr Oncol.  Summer;5(3):106-12.  2007.

Reddy BS, Rozati R, et. al.  Association of phthalate esters with endometriosis in Indian women.  BJOG.  May;113(5):515-20.  2006.

Taku K, Melby MK, et. al.  Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: systematic review and meta-analysis of randomized controlled trials.  Menopause.  19;(7)776-90.  2012.

Tempfer CB, Froese G, et. al.  Side effects of phytoestrogens: a meta-analysis of randomized trials.  Am J Med.  122;(10)939-46.e9.  2009.

Dr. Sarah Sue Myers