Understanding estrogen imbalances: what every woman should know

Hormones play a insanely critical role in our overall health and well-being, and estrogen is one of the most important hormones, particularly for women. Whether your levels are too low or too high, an imbalance can affect everything from your mood and energy to your skin and bone health. 

 

What is Estrogen?

Estrogen is a key hormone responsible for the development and regulation of the female reproductive system. It also supports cardiovascular health, cognitive function, and bone density. For men, estrogen is also important, although in much smaller amounts, playing a role in maintaining libido, sperm production, and bone health.

Low Estrogen: Signs and Symptoms

Low estrogen is often seen during menopause or in women with conditions like premature ovarian insufficiency. Here are some common symptoms:

• Hot flashes and night sweats
• Mood swings or depression
• Vaginal dryness
• Fatigue and trouble sleeping
• Loss of bone density (osteoporosis)
• Decreased sex drive
• Irregular or missed periods

Natural Ways to Boost Estrogen:

• Flaxseeds: Rich in lignans, compounds that can mimic estrogen in the body.
• Soy Products: Foods like tofu, edamame, and tempeh are phytoestrogen-rich, which may help elevate estrogen levels.
• Healthy Fats: Include omega-3 sources like salmon, hemp seeds and oil, chia seeds, and walnuts, which will support hormone production.
• Leafy Greens: Spinach, kale, and other greens can help detoxify the liver, which is responsible for regulating estrogen.
• Lifestyle Factors: Regular gentle exercise, stress management, and adequate sleep can help balance hormones.

Estrogen Dominance: Signs and Symptoms

On the other hand, too much estrogen (estrogen dominance) can be just as problematic, and it often results from exposure to environmental toxins (xenoestrogens), high stress levels (cortisol) , diet, obesity, and inadequate elimination of estrogen through the liver. Common symptoms include:

• Weight gain, especially around the hips and thighs
• Bloating and water retention
• Heavy or irregular periods
• Mood swings, irritability, or anxiety
• Fatigue
• Breast tenderness or fibrocystic breasts

Natural Ways to Reduce Excess Estrogen with dietary and lifestyle interventions:

• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain compounds that support estrogen metabolism.
• Fibre-Rich Foods: Whole grains, beans, and fruits help promote proper digestion and elimination of excess estrogen.
• Liver Support: Herbs like milk thistle and dandelion root, along with antioxidant-rich foods (berries, citrus fruits), aid in detoxifying the liver, which helps in breaking down and eliminating estrogen.
• Limit Xenoestrogens: Reduce exposure to chemicals found in plastics, pesticides, and certain personal care products. Opt for organic produce and avoid plastic food containers where possible.
• Exercise: Regular physical activity helps maintain a healthy weight and regulate hormones.

Sample Day Menu for Estrogen Balance

Here’s a day of balanced eating designed to support healthy estrogen levels, whether you’re dealing with low estrogen or estrogen dominance:

Breakfast: Green Smoothie

• 1 cup spinach/or 1 tbsp Australian Greens 
• 1 tablespoon hemp seeds
• ½ cup unsweetened almond milk
• 1 tablespoon chia seeds
• ½ banana
• ½ cup frozen berries
• 1 teaspoon maca powder 

Blend and enjoy! 

This smoothie is packed with fibre, healthy fats, and phytoestrogens.

Lunch: Quinoa & Roasted Veggie Bowl

• 1 cup cooked quinoa
• ½ cup roasted broccoli and Brussels sprouts
• 1 tablespoon tahini dressing
• ¼ avocado
• 1 boiled egg or tofu for protein Top with sesame seeds and fresh parsley. Quinoa is rich in fiber, and the veggies support estrogen metabolism.

Snack: Mixed Nuts and an Apple

• A small handful of almonds, walnuts, and sunflower seeds These provide essential fats and phytoestrogens to support hormone balance.

Dinner: Baked Salmon with Sweet Potato & Kale

• 1 piece of baked wild caught salmon (rich in omega-3s)
• 1 small roasted sweet potato
• 1 cup sautéed kale with garlic and olive oil This meal provides plenty of healthy fats and nutrients to support both low estrogen and estrogen detoxification.

Evening Treat: Herbal Tea

• Try a blend of red clover and licorice root, both of which can naturally support estrogen balance.