8 Tips To Reverse Estrogen Dominance

8 Tips to Reverse Estrogen Dominance 

10 min read | Estrogen Dominance | Hormones

Menopause woman sleeping in bed with hair sticking to face.

Prepare to step onto the dance floor of hormones, where estrogen takes center stage, leaving progesterone in the shadows.

That's estrogen dominance for you! When the scales tip in favor of estrogen without enough progesterone to balance it out, we enter a realm of hormonal imbalance. 

1. Eating Cruciferous Vegetables 

Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are rich in a compound called indole-3-carbinol.

Research suggests that indole-3-carbinol helps the body metabolize estrogen more efficiently, preventing its accumulation and promoting hormonal balance.(1)

Incorporating these veggies into your meals can aid in estrogen detoxification and reduce the symptoms of estrogen dominance.

2. Adding Flaxseed

Flaxseeds are a nutritional powerhouse packed with lignans, which have estrogen-balancing properties.(2)

These plant compounds bind to estrogen receptors in the body, helping to regulate hormone levels. 

Additionally, flaxseeds are a great source of fiber, which aids in the elimination of excess estrogen from the body. 

Sprinkle ground flaxseeds on your yogurt, smoothies, or salads to reap their hormonal benefits.

3. Avoid Endocrine-Disrupting Chemicals

Minimize exposure to chemicals found in certain plastics, household cleaning products, personal care items, and pesticides.(3) 

For example, food and beverages stored in plastic packaging pose a potential risk due to the presence of chemicals like BPA (bisphenol A). 

BPA has the ability to mimic estrogen and other hormones in the body, which can disrupt hormonal balance. 

Read the labels and look for hormone-free, organic, and natural alternatives whenever possible.

4. Eating Wild-Caught Salmon

Wild-caught salmon is not only a delicious addition to your diet but also an excellent source of omega-3 fatty acids. These healthy fats have been shown to reduce inflammation and support hormone balance. (4)

Omega-3s also play a role in estrogen metabolism, helping to counteract estrogen dominance. Aim for two servings of wild-caught salmon per week to harness its hormone-balancing powers.

5. Drinking Green Tea

Green tea contains catechins, which are powerful antioxidants known for their health benefits. 

Studies suggest that green tea catechins may help regulate estrogen levels and reduce the risk of estrogen dominance-related conditions.(5)

Enjoy a cup of green tea in the morning or afternoon as a refreshing and hormone-friendly beverage.

6. Adding Quinoa

Quinoa is a versatile and nutritious grain that is rich in fiber and protein. 

This combination helps stabilize blood sugar levels, which is essential for hormonal balance. 

Quinoa is also a good source of minerals like magnesium and zinc, which support hormone production and regulation. 

Use quinoa as a base for your salads, stir-fries, or as a side dish to boost your hormone-balancing meals.

7. Drink Filtered Water

Filtering water, particularly through methods like reverse osmosis or activated carbon filters, can help remove contaminants and impurities from the water, including trace amounts of estrogen.(6)

While drinking filtered water can contribute to overall health and well-being, it should be seen as one part of a comprehensive approach to managing estrogen dominance. 

8. Try Maca

Maca root is known for its potential to help address estrogen dominance. This remarkable herb, native to the Andes mountains, has been traditionally used in Peruvian cuisine for its flavor and health benefits.

Studies have shown that maca root can play a role in balancing hormone levels, including estrogen and progesterone. 

In a research study, participants were divided into two groups, with one group receiving a daily dose of maca root and the other group receiving a placebo. After four months, the group taking maca root experienced a notable decrease in estrogen levels compared to the placebo group.

If you're dealing with estrogen dominance, incorporating maca root into your diet may be worth considering. Its potential to help regulate hormone levels could support your journey towards hormonal balance.

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