How to detox Estrogen naturally and reverse estrogen dominance
Estrogen dominance is a condition where the levels of estrogen outweigh those of other crucial hormones in the body.
Unfortunately, estrogen dominance is a common occurrence nowadays affecting both men and women.
When too much estrogen is circulating in the body health problems can occur.
Excess estrogen may cause obesity, fatigue, irregular periods, infertility, and even cancer. from the title of this post, it may sound as if estrogen is something bad we want to get rid of. But far from it.
Estrogen is vital to health and plays so many vital functions in the body. However like so many good things, too much estrogen is bad for you.
Estrogen, a key hormone for both men and women, plays a vital role in various bodily functions, including reproduction, bone health, and metabolism.
However, an excess of estrogen, often triggered by factors like poor diet, stress, and exposure to xenoestrogens, can lead to a range of undesirable symptoms and health issues.
These may include weight gain, mood swings, irregular menstrual cycles, infertility, and even more serious conditions like polycystic ovary syndrome (PCOS) fibroids, and even cancer.
And given the health repercussions, learning how to detox estrogen naturally is quite important in maintaining estrogen balance and your health.
So the aim is to achieve a balance between estrogen and other hormones. You see, when it comes to your body and its health balance is key. In science, we call that homeostasis.
So to detox estrogen naturally we need to understand what causes the excess estrogen, the symptoms of estrogen dominance, and steps to take to address the issue.
What is Estrogen?
Estrogen is mainly produced in the ovaries, but a small amount is also produced in the adrenal glands and fat tissue.
Although we speak of estrogen as one compound, there are 3 types of estrogen. These are estradiol, estrone, and estriol.
Estradiol is the main estrogen during childbearing years in women.
Estrone is usually produced from androgens which are other types of sex hormones and is in smaller amounts than estradiol.
Estriol is referred to as the estrogen of pregnancy as it increases more during pregnancy than the other estrogen types and then falls off after pregnancy.
What is estrogen dominance?
All hormones exist in a type of balance relative to other hormones. Estrogen dominance happens when there is too much estrogen relative to progesterone which is also termed unopposed estrogen.
When you are not producing enough progesterone to balance estrogen, estrogen can run amock and cause many health problems.
Usually, estrogen exists together in a tightly regulated system where it falls and rises during various periods of the reproductive cycle in females. And any disruption to this balance can cause health problems.
While the body’s inability to produce enough progesterone can cause estrogen dominance, another cause of estrogen dominance is the body producing too much estrogen.
This excess estrogen can occur due to changes in estrogen metabolism or the body’s inability to get rid of excess estrogen.
Your body can produce more estrogen due to lifestyle practices including diet type, leaky gut, self-care products, and other exposure to xenoestrogens.
Given the dire consequences of excess estrogen to health, it is important to detox excess estrogen to keep the hormone balance.
So this post will discuss lifestyle changes you can make to help detox estrogen naturally and reverse estrogen dominance.
Learn more about hormone balance: Signs of hormone imbalance
What are the causes of Estrogen Dominance?
So as mentioned above, there are several causes of estrogen dominance including environmental exposure, food choices, diminished progesterone production, and increased estrogen production. Let’s take a close look at these causes of estrogen dominance.
1. environmental exposure
2. Poor gut health
3. Food choices
4. Birth control or hormone replacement therapy
5 Perimenopause
6. progesterone deficiency
7. Body fat
Signs and symptoms of estrogen dominance
Since estrogen plays a major role in those assigned females at birth, women or that assigned females at birth can explain, many symptoms when estrogen is high relative to other hormones like progesterone.
Signs and symptoms of estrogen dominance in women
Estrogen dominance occurs when there is an imbalance between estrogen and other hormones, such as progesterone, in the body. This can lead to various symptoms, especially in individuals assigned female at birth, as estrogen plays a central role in their reproductive and overall health. Here are some common symptoms of estrogen dominance:
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Irregular menstrual cycles and heavy period
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Premenstrual Syndrome (PMS)
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Breast Changes
- ovarian cyst
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Weight Gain
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Mood Swings
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Fatigue
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Insomnia
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Headaches
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Low Libido
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Fertility Issues
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Water Retention
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Hair and Skin Changes such as thin hair and hair loss
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Digestive Problems
15. Anxiety
16. Depression
17. Hot flushes and night sweats
18. Brain fog
19. Cancer such as endometriosis and breast cancer.
20. fibroids
21. Endometriosis
Signs of high estrogen in men
Although estrogen is known mostly as a female sex hormone, men also produce estrogen.
In men, estrogen is produced when the enzyme aromatase converts testosterone into estrogen.
Surprisingly, estrogen is important in men’s sexual drive, sperm development, and erectile function.
However, when too much estrogen is produced problems can occur including;
- Erectile dysfunction
- Gynecomastia or breast development
- Depression
- Low sex drive
- Decreased muscle mass
- Low libido
- Low energy
- Weight gain
How to detox excess estrogen
It is important to understand how estrogen is metabolized and excreted out of the body.
How does the body detoxify excess estrogen?
Estrogen is mainly metabolized in the liver and the GI tract. It is then excreted out of the body as feces and some in urine.
In the liver, estrogen undergoes biotransformation, a process where estrogen is broken down into metabolites that can be excreted out of the body. And that is the detoxification process of estrogen.
Biotransformation occurs in three phases. First, there is hydroxylation. In hydroxylation, estrogen is broken down into 2 hydroxy estrone, 4 hydroxy estrone, and 16 hydroxy estrone.
Of these metabolites, 2 hydroxy estrone is the most friendly and referred to as good estrogen.
The other two are much more reactive and 16 hydroxy is even more reactive.
Then further biotransformation happens in methylation and glucuronidation and the eventual excretion of estrogen. If you would like to learn more about these processes, read this article for an in-depth explanation.
Further metabolism and detoxification of estrogen happens in the gut and the gut bacteria play a role.
But if the gut has a lot of bad bacteria they can interfere with this process and estrogen is reabsorbed back into the circulation leading to estrogen dominance.
The more estrogen you have absorbed back the more likely you are to have a build-up of estrogen causing estrogen dominance. Learn more about this process here.
Glutathione conjugation and sulfuration are other processes that help with estrogen excretion.
However, the amount of estrogen detoxified through either of these pathways differs according to genetic predisposition, diet, and lifestyle. And while you can’t change your genes, you can change your lifestyle to facilitate better estrogen metabolism.
Gut health, estroblome, and estrogen dominance
Ok, estro, what? The estrobolome includes estrogen, estrogen metabolites, enzymes, and your gut microbiome.
Good gut bacteria play a role in estrogen metabolism and excretion. And that also requires a variety of good bacteria which depend on your diet.
Bad bacteria can also negatively disrupt the estrobolome and lead to estrogen dominance.
How to detoxify estrogen naturally: Nutritional Strategies that work.
There are several steps you can take to detox estrogen and stop estrogen dominance.
Lifestyle changes for estrogen detoxification include your diet, avoiding xenoestrogens in food and personal care products, as well as adopting a mindful more holistic lifestyle. So here are the steps to detoxing estrogen naturally.
1. Learn more about food and estrogen dominance
Certain diets especially the standard American diet which has a high amount of fats, red meat, sugary foods, dairy, and simple carbs are associated with excess estrogen.
So it’s best to avoid those types of diets to overcome estrogen dominance.
Unfortunately, many foods especially dairy, red meat, poultry, and fish contain estrogen due to other ways they are raised including the use of synthetic estrogen for faster growth. T
his product then impacts your estrogen levels when consumed.
So what should you eat for estrogen balance?
2. Eat the best foods for estrogen dominance
Cruciferous vegetables
Cruciferous vegetables contain compounds like indole-3-carbinol and sulforaphane that support the liver’s detoxification processes.
These compounds help break down and eliminate excess estrogen from the body.
Additionally, the high fiber content in these vegetables supports regular bowel movements, preventing the reabsorption of metabolized estrogen.
Fiber-rich foods
High-fiber foods like whole grains, legumes, vegetables, and fruits support healthy digestion and regular bowel movements, facilitating the elimination of excess estrogen.
Fiber acts like a natural scrub brush for the digestive tract, helping to move waste and toxins out of the body efficiently.
By maintaining regular bowel movements, fiber prevents the buildup of estrogen in the colon, reducing the chances of it being reabsorbed into the bloodstream.
Healthy fats
Healthy fats such as omega-3 fatty acids fight inflammation. Preventing inflammation in the gut allows diverse good bacteria to flourish which then helps in metabolizing estrogen for excretion and prevents excess estrogen buildup.
The best sources of omega-3 fatty acids include:
- Avocados
- Wild-caught fatty fish like salmon
- Flax and chia seeds
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Nuts such as almonds, walnuts, and cashews
Foods that support liver health
Since the liver is the main center of estrogen metabolism, eating to maintain its health is important.
Most of the foods you should eat for estrogen detox also work well for the liver.
In addition, research shows coffee is good for the liver and reduces the risk of cirrhosis. Of course, drink wisely to avoid disrupting your sleep and hormone balance. Other liver-friendly foods include;
- Green tea
- Beetroot
- Prickly pear
- Herbs like oregano, sage, and rosemary
- Beans
The best foods to support the liver include
Artichokes– Artichokes are great for the production of bile which is important for the digestion of fat, and flushing toxins out of the liver.
Allium- These foods include garlic, leeks, and onions. They contain allium a compound that helps to detoxify the liver of toxins.
Berries
Berries contain antioxidants that support liver detoxification. Make sure the berries are organic. Include blueberries, blackberries, and strawberries to reap the antioxidant benefits for liver health.
Gut friendly foods
Supporting a healthy gut is key in detoxing estrogen because a healthy gut supports a healthy estrobolome. And that helps with estrogen metabolism so excess estrogen is broken down appropriately and excreted out of the body.
These foods include organic kefir and yogurt, kimchi, and other fermented foods.
Leafy greens provide prebiotics for gut health.
Foods rich in vitamin C
Foods rich in vitamin C are also great for estrogen detox.
These foods include green and red peppers, citrus fruits, and kiwi because these are rich sources of vitamin C.
Vitamin C is essential for progesterone production. If your estrogen dominance is due to low progesterone, having adequate vitamin C can help.
Remember there needs to be a balance between estrogen and progesterone.
Magnesium-rich foods
Magnesium also helps to detoxify the liver and flush out excess estrogen.
There are several magnesium-rich foods to eat such as leafy greens like collards spinach, and nuts and seeds. Learn more about magnesium here.
Sprouts
Sprouts such as broccoli sprouts, contain the compound sulforaphane which helps the liver produce enzymes to flush excess estrogen out.
3. Avoid Processed Foods.
Minimize consumption of processed foods laden with additives, preservatives, and unhealthy fats that can hinder detoxification pathways.
As mentioned, estrogen identification is complex and depends on various detoxification pathways.
These pathways depend on diet and lifestyle factors as well as genetics.
So help your body detox as much as possible by avoiding toxic foods such as processed foods with bad fats, low in nutrition, and possible toxins such as preservatives and excess sugar.
4. Drink the best teas for hormone balance
Teas such as dandelion root and nettle are known for their diuretic and detoxifying properties.
Dandelion and nettle are known for their role in liver detox which then helps in the breakdown of estrogen.
See more of the best teas for hormone balance here.
5. Proper hydration
Proper hydration supports kidney function and the elimination of toxins, including excess estrogen. Many metabolic processes require water and that includes estrogen detoxification. Notice the first stage of detox is a hydrolysis process.
Herbal Teas: Recommend specific herbal teas (e.g., dandelion root, nettle) known for their diuretic and detoxifying properties.
Other lifestyle changes to decrease estrogen dominance
S. tress Management
Increased chronic stress is bad for overall health. Stress is associated with health problems including hormonal imbalances such as estrogen dominance and adrenal fatigue. Chronic stress stress is quite common in our fast-paced modern life.
In chronic stress and adrenal fatigue, the adrenal are pumping lots of cortisol to cope with the stress till they can’t keep up.
Then the adrenals steal sex hormones to cope with the demand.
When that happens it causes low progesterone levels leading to estrogen dominance. Mindfulness.
So what can you do to lower or cope with stress better and reverse estrogen dominance?
Mindful practices such as meditation, and yoga, are helpful in managing stress.
It is important to have a mindful daily routine to mitigate stress. Include some moments of mindfulness such as journaling in your morning and nighttime routines to quiet your mind.
This will calm your mind, lower stress help to keep your hormones in balance.
7. Physical Activity.
Physical exercise is also a great way to reduce stress but also significant in managing excess weight and body fat.
Remember that fat also produces estrogen and research shows that the more fat you have the more estrogen you are likely to produce causing estrogen.
Furthermore, in obesity, adipose tissue(fat tissue ) can be dysfunctional leading to the upregulation of the enzyme that converts androgens to estrogen, which can cause the expression of cancerous genes putting one at risk for cancers such as breast cancer.
It is important therefore to exercise moderately targeting abdominal fat which is more associated with elevated estrogen levels in estrogen dominance.
Also incorporating strength training exercises improves insulin sensitivity and supports estrogen balance.
Resistance training boosts muscle mass and increases insulin sensitivity, which plays a role in hormonal balance.
Balanced insulin levels contribute to healthy estrogen metabolism and reduce the risk of estrogen dominance.
8. Reduce environmental toxins exposure.
Reducing exposure to xenoestrogens and other environmental toxins is crucial for detoxifying estrogen naturally.
Environmental toxins, such as xenoestrogens found in pesticides and plastics, can mimic estrogen in the body and contribute to estrogen dominance. By choosing organic and natural products, you reduce your exposure to these compounds, supporting your body’s efforts to maintain hormonal balance.
Opt for the following practices:
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Choose organic produce and hormone-free meat to minimize exposure to pesticides and synthetic hormones.
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Switch to natural cleaning and personal care products to avoid chemicals that disrupt hormonal balance.
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Invest in a water filtration system to reduce exposure to contaminants in tap water.
9. Herbal Support and Supplements
Certain herbs and supplements can complement your efforts to detoxify estrogen.
Herbal supplements have been used in many ancient cultures to balance hormones and research shows many herbal supplements can help with hormonal balance including estrogen balance.
And certain vitamins and minerals are needed in many bodies’ metabolic processes including estrogen metabolism and identification.
These supplements provide additional support to the body’s natural detoxification pathways.
For example; Milk thistle helps protect and regenerate liver cells, DIM supports proper estrogen metabolism, and magnesium plays a role in various detoxification processes. In fact, magnesium is involved in over 300 metabolic processes in the body.
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Milk Thistle: Known for its liver-supportive properties, milk thistle aids in detoxification processes.
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DIM (Diindolylmethane): Found in cruciferous vegetables, DIM supports estrogen metabolism and balance.
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You could eat more cruciferous vegetables but that is not always realistic so supplementing with DIIM may be necessary.
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Magnesium: This essential mineral assists in detoxification and promotes overall hormonal health.
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However, so many people do not eat enough magnesium foods and for other reasons including high stress levels, many people are deficient in magnesium. Learn more about the crucial role magnesium plays in overall health. See related post: 10 reasons why magnesium is critical for hormone balance.
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Related posts:
11 Best herbs for hormonal balance
19 best teas for hormone balance
Best vitamins and supplements for hormone balance
10. Avoid hormonal contraceptive control.
This however is a decision to make careful with the guidance of your health provider. But many contraceptive birth control pills introduce artificial estrogen and progesterone in the body which turns off the natural cycling of our hormones, stopping ovulation and thinning the lining of the uterus.
This can lead to hormonal imbalance and estrogen dominance. Additionally, these hormonal birth control contraceptives come with many health risks.
Discuss with your care provider about the best alternatives to hormone birth control to avoid the effects of excessive hormones and estrogen dominance.
11. Keep your gut healthy
The gut, often referred to as the “second brain,” plays a pivotal role in various aspects of our overall health, including hormonal balance.
One of the lesser-known yet critical connections within our body is the intricate relationship between gut health and estrogen balance.
A healthy gut can significantly contribute to maintaining optimal estrogen levels and preventing estrogen dominance.
Certain strains of gut bacteria are involved in breaking down estrogen into metabolites that can be eliminated from the body.
This process, known as estrogen metabolism, prevents the reabsorption of estrogen into the bloodstream, effectively reducing estrogen dominance risk.
So to maintain a healthy gut, eat a high-fiber diet, minimize sugar and simple carbs to avoid feeding bad bacteria, and reduce stress.
Learn more about leaky gut and its effect on your overall health here.
Don’t miss: The best foods to heal leaky gut.
Final words about how to detox estrogen and reverse estrogen dominance.
So as consider ways to naturally detoxify estrogen, it’s evident that the path to hormonal harmony is paved with informed choices and intentional lifestyle actions.
By embracing dietary adjustments, stress management techniques, physical activity, and environmental consciousness, you empower your body’s innate ability to detoxify and restore hormonal equilibrium.
Remember, achieving and maintaining hormonal health is a holistic endeavor that requires commitment, but the rewards are well worth the effort.
As you navigate this path, be kind to yourself, listen to your body, and celebrate the victories – both big and small – along the way.
Your journey to naturally detoxifying estrogen is a testament to your dedication to wellness and a brighter, hormonally balanced future.
Read next: How to balance your hormones naturally
The best teas for hormone balance
11 best herbs for hormone balance
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