I can’t tell you how many times women ask me, “Could it be my hormones?”
They’ve been told that everything checks out fine, their frustrating symptoms are just from normal hormonal changes, or that the only option they have is to take the birth control pill.
Well…
Those things are often only partially true or NOT even true at all!
Many of times, when more thorough testing is done, an explanation is discovered – and sometimes it’s estrogen dominance.
Estrogen dominance may not be the issue for every woman, but it IS one of the most common hormone imbalances in perimenopause – and it’s commonly overlooked.
What is estrogen dominance?
Estrogen dominance is when estrogen levels are too high in comparison to progesterone levels. It can happen because of any of these reasons:
- Increased estrogen production
- Decreased progesterone production
- Slowed estrogen elimination
- Exposure to synthetic estrogens (aka xenoestrogens!)
In perimenopause, progesterone declines naturally, so signs of estrogen dominance can occur with normal or even low estrogen levels!
What are common signs of estrogen dominance?
Here are the most common signs we see of estrogen dominance:
- Irregular periods
- Heavy periods
- Worsening PMS
- Bloating
- Breast tenderness
- Lumpy (fibrocystic) breasts
- Low sex drive
- Headaches
- Mood swings
- Anxiousness
Estrogen dominance is also associated with polycystic ovarian syndrome (PCOS), fibroids, endometriosis, and an increased risk of breast or uterine cancer.
What causes estrogen dominance?
Excess Body Fat
Our fat cells contain an enzyme called aromatase, which converts testosterone into estrogen. That means the more fat cells in the body, the more estrogen is produced!
Insulin Resistance
Insulin resistance (when cells do not properly respond to insulin, leading to high blood sugar) increases aromatase activity, leading to increased estrogen levels.
Liver Issues
The liver is the main site of estrogen metabolism (breakdown). It’s important to metabolize and eliminate “used” estrogen. If the liver is not functioning well, estrogen will be metabolized more slowly, and therefore be recirculated back in the body.
Poor Gut Health
There’s an enzyme in the gut called beta-glucuronidase that causes estrogen to recirculate into the body. Overgrowth of certain unfriendly gut bacteria boost levels of this enzyme, contributing to estrogen dominance.
Low Thyroid Function
Estrogen and thyroid hormones have an intimate relationship. High estrogen blocks the conversion of the thyroid hormone T4 to its more active form of T3, and low thyroid function slows elimination of estrogen from the body. This can create a vicious cycle and worsen estrogen dominance!
Alcohol
Alcohol increases activity of the aromatase enzyme in the liver, contributing to higher estrogen levels.
Stress
Here’s a BIG one! Did you know that progesterone and the stress hormone cortisol are made from the same precursor hormone? That means that with more stress, we produce more cortisol and less progesterone – leaving estrogen unchecked.
Xenoestrogens
Xenoestrogens are synthetic chemicals that mimic estrogen in the body. They can be found in plastic water bottles, grocery store receipts, cleaning products, shampoos, and lotions – just to name a few!
Can estrogen dominance be reversed?
Unfortunately, there is no pill you can take to magically correct estrogen dominance.
However, our hormones respond to foods, movement, stress, and everyday habits.
Sounds pretty basic, doesn’t it?
But sometimes it’s the simple things that matter most!
Try Seed Cycling
Seed cycling means eating seeds that support estrogen during days 1-14 of the menstrual cycle and seeds that support progesterone during days 15-28. For example, eat 2 tablespoons of ground flax seeds and pumpkin seeds during the first half of your cycle and switch to sesame seeds and sunflower seeds during the second half. The jury is still out on this one, but hey, what can it hurt? And if it helps, even better!
Boost Fiber
Fiber supports healthy bowel movements and elimination (including the elimination of estrogens). Plus, foods that are rich in fiber fuel the beneficial bacteria in the gut for microbiome balance. Just be sure to increase fiber SLOWLY and drink plenty of water!
Cut Alcohol
Alcohol can burden the liver and increase activity of the estrogen-producing aromatase enzyme. Cutting alcohol promises many benefits —including happier hormones!
Reduce Stress
We cannot control the stressful situations around us, but we can find ways to respond and release that stress. Better stress management translates to less cortisol production, freeing up your body’s resources to make healthy levels of progesterone.
Get Moving
Exercise helps with several of the hidden causes of estrogen dominance — including body fat and insulin resistance. Getting into a routine of moving your body every day will help support hormone health.
Supplements for estrogen dominance
Bringing hormones back into balance requires a commitment to healthy everyday habits, but we can also support the process with targeted nutritional supplements!
The first category of supplements helps to support the gut to improve estrogen elimination. Yes, you have to eliminate “used” estrogens or else they will simply recirculate in the body!
- DIM (di-indolyl-methane) comes from cruciferous vegetables, like broccoli. It supports healthy metabolism of estrogen into preferable rather than harmful forms.
- Calcium-d-glucarate slows down the beta-glucuronidase enzyme in the gut. That means estrogen will be less likely to recirculate into the body and more likely to exit in the stool.
- Probiotics support a healthy microbiome, which keeps beta-glucuronidase in check and supports healthy bowel movements.
The second category of supplements support the liver and helps with estrogen metabolism. “Used” estrogens have to be broken down in order to be eliminated properly from the body.
- Magnesium is a cofactor for many enzymes, including liver enzymes involved in estrogen metabolism.
- Vitamin B6 supports the liver in metabolizing estrogen. It also supports the production of progesterone, which is needed to balance estrogen.
The final category of supplements provide hormone support to maintain a proper estrogen/progesterone balance. An imbalance of estrogen to progesterone is the number one hormone imbalance in perimenopause!
- Zinc supports the production of FSH (follicle-stimulating hormone), which promotes ovulation—leading to increased progesterone.
- Grape seed extract may be one of several plant compounds able to block the action of aromatase, meaning less estrogen production.
- Vitex (chastetree berry) can help regulate the estrogen/progesterone balance.
The bottom line?
Estrogen dominance can be reversed with lifestyle upgrades and targeted supplements.
Keep in mind, I don’t advocate running out and buying a handful of supplements, based solely on what you’ve read or heard on the internet.
Why? Because YOU are unique!
So what’s the best way to come up with a hormone health plan that will work for YOUR unique needs and goals?
Work with a qualified practitioner!
If you need support with estrogen dominance, be sure to reach out! Book a Custom Hormone Consult and let me help you write YOUR Healthy Rx for Life!
