Estrogen dominance is a hormonal imbalance that occurs when there is an excess of estrogen relative to progesterone in the body. This can lead to a range of symptoms and health issues, including irregular menstrual cycles, weight gain, mood swings, and more.
It is important to know that you can be estrogen dominant even in a state of low estrogen! These symptoms all occur when the ratio between estrogen and progesterone is off.
In this blog post, I’m going to explore what estrogen dominance is and how you can address it through food, fitness, and supplements.
What is Estrogen Dominance?
Estrogen is a crucial hormone, but it needs to be balanced with progesterone for optimal health. Estrogen dominance can occur due to various factors, including age, stress, environmental toxins, and certain dietary habits.
What are the Signs and Symptoms of Estrogen Dominance?
- Irregular menstrual cycles
- Weight gain, particularly around the hips and thighs
- Mood swings and irritability
- Breast tenderness
- Headaches or migraines
- Fibrocystic breasts
- Decreased sex drive
How Nutrition can positively impact Estrogen Dominance:
- Make sure you are eating lots of Cruciferous Vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts in your diet. They contain compounds that help the liver metabolize estrogen more effectively.
- A high-fiber diet helps to eliminate excess estrogen from the body. Incorporate fruits, vegetables, whole grains, and legumes into your meals.
- Flaxseeds are rich in lignans, which have estrogen-balancing properties. Ground flaxseeds can be added to smoothies, yogurt, or used as a topping.
- Foods like fatty fish (salmon, mackerel), chia seeds, and walnuts are high in omega-3 fatty acids, which support hormonal balance.
How Fitness can reverse Estrogen Dominance:
- Regular cardiovascular activities like running, swimming, cycling, anything that gets your heart rate up! Cardio exercise helps maintain a healthy body weight, which is crucial for hormonal balance.
- Incorporating strength training exercises increases lean muscle mass (LMM). LMM helps improve insulin sensitivity and hormonal balance.
- Yoga and Meditation can help regulate progesterone by reducing cortisol levels.
What Supplements can you take to Support Estrogen Balance:
- DIM (Diindolylmethane), found in cruciferous vegetables, helps promote healthy estrogen metabolism. It can be taken in supplement form.
- Calcium D-Glucarate supports the liver in eliminating excess estrogen from the body.
- Chasteberry is an herb that can help regulate hormonal balance, especially in cases of irregular menstrual cycles.
- Magnesium supports overall hormonal health and can be particularly beneficial for managing PMS symptoms.
- Broccoli Sprouts are high in sulforaphane which supports the body’s detoxification processes, helping to balance hormone levels.
- Ashwaganda is a game changer for women dealing with the emotional stressors of life causing an increase in cortisol and decline of progesterone. Ashwaganda modulates the body’s stress response which can alleviate symptoms of anxiety and irritability
Addressing estrogen dominance requires a holistic approach involving dietary changes, regular exercise, and possibly supplementation. By taking proactive steps to balance your hormones, you can experience improved overall well-being and vitality.
Remember, consistency is key. Small, sustainable changes can make a significant difference in managing estrogen dominance and achieving hormonal balance.
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Please note that this blog post is for informational purposes only and should not be considered a substitute for professional medical advice. Make sure to consult a Healthcare Professional before making significant changes to your diet, exercise routine, or adding supplements.