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ESSENTIALS 1: HORMONAL HEALTH

#1.4 Oestrogen dominance

Although oestrogen levels naturally decline in the perimenopause/menopause we can still become what we call ‘oestrogen dominant’ This can lead to unwanted ‘symptoms’.

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What is Oestrogen dominance?

Oestrogen dominance is the term used to describe excess oestrogen in relation to progesterone and can produce some unwelcome symptoms such as;

  • Bilateral pounding headaches
  • Recurrent yeast infections
  • Breast swelling and tenderness
  • Nausea, bloating and vomiting
  • Leg cramps and restless legs
  • Yellow tinged skin
  • Excessive vaginal bleeding, heavy periods

It can also include;

  • Weight gain
  • Insomnia
  • Fatigue
  • Fibroids
  • Hair loss
  • Cold hands or feet
  • Low libido
  • Mood swings
  • Memory problems
  • Anxiety
  • Night sweats
  • Sleep issues

Oestrogen levels naturally fall during the perimenopause and although the Oestrogen produced by the ovaries declines we still produce oestrogen from other tissues of the body. For example the liver and the adrenal glands. Oestrogen is also produced from fat (especially belly fat). We never actually stop producing oestrogen and If these secondary sources of oestrogen are not metabolised and excreted as they should be they can have a negative effect on hormonal balance and health. If progesterone levels fall dramatically in relation to oestrogen this makes us more dominant in oestrogen.

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Let's look at how we can become Oestrogen dominant
  • GUT HEALTH AND OESTROGEN DOMINANCE
    Poor gut health can disrupt the metabolism of oestrogens. The oestrogens produced in the ovaries, adrenals, FAT/adipose tissue and other organs should be able to be excreted. However certain factors can disrupt this process and the oestrogens are therefore recycled. This will therefore increase the levels of oestrogen in the body.

  • POOR LIVER HEALTH
    Our Liver is essential for ridding the body of toxic substances and digesting food. Being very overweight and drinking excess alcohol can affect our liver health. This along with an unhealthy diet high in sugar, fatty foods and excess salt can permanently damage our liver.

  • CONSTIPATION
    It is important to have good, healthy bowel movements to aid the excretion of oestrogens.

  • POOR LYMPHATIC MOVEMENT
    The lymphatic system plays its part too.

  • MIDSECTION WEIGHT GAIN
    Storing fat around the middle is another contributing factor in oestrogen dominance. As well as increasing the risk of certain diseases we also produce oestrogen from fat cells, particularly from belly fat.
HERE ARE SOME OTHER FACTORS TO CONSIDER REGARDING OESTROGEN DOMINANCE
It can lead to toxic levels of oestrogen which can increase risks of certain oestrogen driven cancers. For example breast or endometrial cancer and also some conditions such as endometriosis.
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The Estrobolome
The Estrobolome is a collection of bacteria in the gut important to the metabolism of oestrogens and excess oestrogens. We need to maintain the good bacteria to maintain good gut health.
What affects the Estrobolome?
  • Age/Ethnicity
  • Lifetime environmental influences
  • The nature of your birth
  • Diet
  • Antibiotic use
  • Exercise
  • Sleep
Q: HOW CAN WE MAINTAIN A HEALTHY ESTROBOLOME?

A: THROUGH HEALTHY NUTRITION
The theories that come up regularly indicate that we should;
“Eat food, less of it, mostly plants” (quote from Michael Pollen) with plenty of variety.
  • Plant foods are shown to be beneficial on every level.
  • Plant foods provide great fibre levels which help us to have healthy bowel movements
  • Animal protein and high fat diet - high levels of these in our diet can affect excretion of oestrogens.

WHAT TO EAT TO BENEFIT YOUR ESTROBOLOME
  • Eat fermented foods (dairy or non dairy) if your body will tolerate them!
  • Vitamin D levels need to be maintained (also important for bone health) – consider taking a supplement
  • Foods containing Omega 3 – oily fish, nuts, seeds, plant oils
  • Polyphenols have a prebiotic effect - dark berries, raspberries and grapes (grapes also help with inflammation)
  • Plant allies - Rosemary, sage, curcumin (turmeric)
  • Culinary spices - oregano, black pepper, ginger, cayenne pepper and cinnamon
  • Intermittent fasting (gaps in eating so eating in a 8-10 hour window have shown to help have a healthy estrobolome and can have anti-inflammatory influences)
SO… What You Eat
When You Eat
How You Eat
has an influence on your GUT BACTERIA
STRESS also affects gut health (including stressing about food!) and can imbalance oestrogen/progesterone
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Other factors to consider
  • XENOESTROGENS (the bad guys!)
    This is not produced by our body but xenoestrogens exist in certain products. Xenoestrogens mimic oestrogen and can cause hormone disruption and add to oestrogen dominance. These can be found in some plastics, pesticides, chemicals, cosmetics, adhesives, oils and paints. These products also have a very negative effect on our environment and so should be avoided.

  • OESTRONE
    This type of oestrogen is the predominant oestrogen produced in post menopause and if produced in excess can be related to oestrogen driven cancers such as breast and endometrial cancer. It is produced by the ovaries but also by fat cells, especially belly fat. This gives us another reason to ensure we control any central weight gain.

  • PHYTOESTROGENS
    These are the good guys! These are plant based and have the advantage of blocking the action of xenoestrogens. Another good reason to consider a plant-based diet.

  • PREGNENOLONE STEAL (stealing of progesterone!)
    Progesterone levels can also fall lower than they should be, again creating an imbalance between oestrogen and progesterone. This can happen as a result of ongoing stress which contributes to adrenal fatigue. Progesterone is literally robbed to make cortisol (a primary stress hormone).
So it’s vital we manage our stress to avoid adrenal fatigue
Signs of progesterone deficiency (in balance to oestrogen)

  • Premenstrual migraine
  • PMS like symptoms
  • Irregular / heavy periods
  • Anxiety and nervousness
  • Itchy, twitch legs
  • Heart palpitations
  • Depression
  • Fibromyalgia type symptoms
SO IN CONCLUSION
FOR OPTIMAL OESTROGEN EXCRETION WE SHOULD;

● Eat a diverse and healthy diet, mostly plant-based
● Have a regular happy, healthy bowel movement
● Exercise and move more
● Manage your stress
● Avoid Xenoestrogens