Oestrogen Dominance in Men and Women
Simple changes to your diet can reduce oestrogen levels to improve sex drive and fertility plus many other health benefits.
Most of us know that oestrogen is required for fertility and the menstrual cycle in women, but oestrogen is essential for both men and women as it is required to maintain bone health, maintain serotonin levels and regulate cholesterol just to name a few things. Oestrogen dominance is when your oestrogen levels are abnormally high compared to other sex hormones e.g. progesterone for women and testosterone for men.
Oestrogen dominance increases the risk of developing autoimmune diseases such as hypothyroidism and hormonal dominant cancers such as breast cancer due to increased production of harmful estrogen metabolites estriol and 4-methoxyestrone. Oestrogen dominance produces a wide variety of symptoms for men and women.
Symptoms
Men: enlarged breasts, low libido, infertility.
Women: bloating, swollen and tender breasts, decreased sex drive, irregular periods, premenstrual syndrome, increased uterine pain, mood swings, headaches, anxiety, irritability, weight gain, water retention, lowered thyroid function, fatigue, reduced memory, infertility, vaginal dryness, candida overgrowth, allergy and skin issues, fibrocystic lumps in breast tissue.
So, what causes oestrogen dominance?
Diets high in simple sugars and processed carbohydrates leading to high insulin levels. Insulin decrease the blood serum levels of the sex hormone binding globulin (SHBG). SHBG binds excess estrogen in the blood and reduces circulating oestrogen.
Diet low in liver detoxification nutrients e.g. B vitamins, vitamin A, E, D and folic acid decreasing the liver's ability to metabolise hormones and clear them out of the body.
Excess body fat, as fat cells store and synthesis oestrogen.
Low testosterone or progesterone levels leads to out of balance hormone ratios with higher oestrogen relative to your progesterone levels.
Chronic stress decreases progesterone production to synthesis cortisol, our main stress hormone. Resulting in high oestrogen levels in relation to progesterone.
Gastrointestinal microbial imbalance, as the gastrointestinal microbial bacteria is involved in the metabolism of hormones and the conversion of estrogen into water-soluble molecules. If not converted oestrogen recirculates back into the bloodstream.
Exposure to environmental xenoestrogens which are synthetic substances that mimic estrogen. They can bind to oestrogen receptors and are stored in fat cells. Sources of xenoestrogens include plastics, BPA, pesticides, herbicides and chemicals. Xenoestrogens can also be found in food sources, mainly pork, beef, and dairy cows that have been given growth hormones orally or through injections
Prescription medication including the hormone replacement therapy and oral contraceptive pill. Both this artificially raise your oestrogen levels and increase liver load the detoxify your hormones increases circulating hormone levels.
Heavy metal overload
What about phytoestrogens, good or bad?
Phytoestrogens are plant derived compounds found naturally in a wide variety of foods e.g soy products, flax seeds, edamame, dried fruit, sesame seeds. They have a range of health advantages including reducing the risk of osteoporosis, heart disease, certain cancers and menopausal symptoms. However, in excessively large quantities of processed phytoestrogens found in soy shakes etc can be endocrine disruptors. It is recommended that you include whole food plant-based phytoestrogen in your diet .
What to change in your diet to reduce oestrogen levels?
Consume predominantly Mediterranean plant-based diet, as it is found to reduce and assist with oestrogen clearance as well as increasing the intake of anti-inflammatory nutrients.
Eliminating refined sugar as simple carbohydrates impairs oestrogen metabolism and replaces it with complex carbohydrates e.g. wholegrains, vegetables, and fruit.
Increase intake of cruciferous vegetable family e.g. broccoli, cabbage, kale, and Brussel sprout as they contain Indole-3-carbinol which promotes the enzymes that clear excess oestrogen out of the liver. Add one cup of cruciferous vegetables e.g. broccoli, Brussel sprouts, cauliflower to your main meal or lunch x 4 days per week
Consume food rich in sulphur e.g. onions, garlic, and beans to support sulphation and glucuronidation detox pathways within the liver. Add garlic, onion to your stir-fries,
Consume fermented foods e.g. yoghurt, kimchi, kombucha to support glucuronidation liver detox pathways of hormones and support healthy gastrointestinal tract microflora. Include 100 grams of fermented food at lunch or dinner x 3 times per week e.g. sauerkraut, kimchi, yoghurt.
Increase consumption of fibre to increase chelation of toxins and support gastrointestinal microbiota. Include bitter greens e.g. rocket in your salad to aid in liver detoxification, snack on 30 grams of nuts, swap white bread for whole grain bread, swap white pasta for wholegrain. Have 1 cup of oats for breakfast, a great source of fibre and B vitamins, add some berries to boost your liver function.
Reduce intake of toxins that limit liver detoxification pathways: caffeine and alcohol.
Changes to your lifestyle to reduce oestrogen levels
Exercise 30 minutes x 5 days per week of aerobic exercise, with studies showing this can assist with clearance of oestrogen and reduce storage of oestrogen in cells.
Maintain a healthy body weight as oestrogen stored and synthesised in fat cells.
Reduce stress levels to decrease cortisol production.
Reduce exposure to environmental oestrogens: pesticides, herbicides and fungicides, bisphenol A (BPA), organochlorides (used in dry cleaning, feminine hygiene products, plastic containers), cosmetic products, etc.
