Signs Of Oestrogen Excess - And What To Do About It

Oestrogen excess may present as various physiological symptoms throughout the menstrual cycle. From the usual suspects like heavy, painful periods and weight gain to the lesser-talked-about symptoms such as chilly hands and feet due to poor circulation, or those nagging headaches and tender breasts. The first step in managing elevated oestrogen levels is recognising the imbalance, where oestrogen takes the lead over its hormonal partner, progesterone. Understanding what causes this imbalance empowers us to make nutritional changes that support oestrogen metabolism and help restore balance to the body.

---

Oestrogen’s role in YOUR body

In women, oestrogen is crucial for normal sexual and reproductive development. It’s not just about reproduction though; oestrogen also plays a role in the health of your liver, heart, muscles, bones, brain, and even potentially your lifespan [1]. Throughout your menstrual cycle, oestrogen levels naturally fluctuate, with some of the most significant changes happening during perimenopause. As you move into menopause and beyond, oestrogen drops significantly.

symptoms of oestrogen excess

Keep an eye out for these signs of oestrogen excess:

• PMS troubles: Mood swings, irritability, fatigue, bloating and those relentless headaches.

• Breast discomfort: Tenderness, painful breasts, and fibrocystic lumps.

• Period problems: Heavy flows, fibroids and endometriosis.

• Skin struggles: Acne.

• Weight fluctuations: Weight gain and fluid retention.

• Poor circulation: Cold hands and feet.

what elevates oestrogen?

Like all the body’s hormones, maintaining oestrogen homeostasis is a delicate balance that involves dual detoxification processes via the digestive system and liver.

In the liver, several minerals, vitamins and proteins such as zinc, selenium, iodine, magnesium, folate and B6 and B12 need to be within normal to optimal range to bind to oestrogen and excrete it via the digestive system. If there are deficiencies, you can expect oestrogen detoxification to lag [2]. To add to the challenge, an imbalanced microbiome (i.e. overrun with “bad” bacteria) can further drive oestrogen excess. Higher levels of bad bacteria can cause more oestrogen to be reabsorbed, instead of eliminated via the stool

Here are a few other factors that contribute to a build-up of oestrogen within the body:

• Alcohol: Surprisingly, even that nightly glass of wine can increase blood levels of oestrogen.

• Lack of fibre: Fibre is needed to help bind to oestrogen and remove it through the bowel.

• Under-active thyroid: Hypothyroidism and sub-clinical hypothyroidism slow down oestrogen metabolism.

• Toxic load: A build-up. endocrine-disrupting chemicals like pesticides, BPA, and heavy metals can impair oestrogen detoxification.

Tips for Reducing Oestrogen Excess

1. Eat Phytoestrogen Rich Foods

   Phytoestrogens are a milder form of oestrogen that helps to down-regulate the body’s overall oestrogen levels. This is achieved by binding to oestrogen receptors and blocking the more porten oestrogen, estradiol (E2), from attaching to these receptors. E2, primarily produced by the ovaries, is the more potent form of oestrogen. By limiting the uptake of E2, phytoestrogens help mitigate the adverse effects associated with excess oestrogen [3].

   Phytoestrogens are found in soy and legumes such as chickpeas and mung beans. When incorporating soy into your diet, it’s recommended to choose non-GMO soy products, especially those derived from whole soybeans, such as tempeh. If you’re in search for whole-bean soy milk, Bonsoy is an excellent option!

2. Eat Cruciferous Vegetables

   Brussel sprouts, cauliflower and broccoli (to name a few favourites) are high in sulforaphane - a compound that assists your liver in metabolising oestrogen. If you have a known thyroid condition, cooking these veggies will help to reduce the goitrogenic (anti-thyroid) properties.

3. Eat Magnesium Rich Foods

   Magnesium is an essential mineral for oestrogen detoxification and helps to reduce symptoms of excess such as pain, headaches, reducing inflammation and muscular spasms. A few great dietary sources of magnesium include nuts such as almonds, cashews and Brazil nuts; sunflower and pumpkin seeds; leafy vegetables such as spinach, kale and silverbeet; dark chocolate - yes, you read that right. Indulging in a square or two of dark chocolate (70% or higher cocoa) can satisfy sweet cravings and give your body a magnesium boost.

4. Eat Quality Protein

   Protein plays a vital role in maintaining the health of your liver, the organ responsible for processing and converting oestrogen, especially the potent form known as estradiol (E2), into a less harmful version.

   Here's a simple guideline: aim for a palm-sized portion of protein with each meal. This could include:

   • Lean Meats: Chicken, turkey, and lean cuts of beef.

   • Fish: Salmon, mackerel, trout, and other fatty fish rich in omega-3s.

   • Plant-Based Options: Tofu, tempeh, lentils, beans, and legumes are excellent sources of protein for vegetarians and vegans.

   • Eggs: A versatile and nutrient-dense protein source, whether scrambled, boiled or as part of a delicious omelette. If you eat animal products, eggs should be a household staple ingredient for the whole family!

---

DISCLAIMER

This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.

Further reading:

[1] Yu, Z., Jiao, Y., Zhao, Y., & Gu, W. (2022). Level of Estrogen in Females—The Different Impacts at Different Life Stages. Journal of Personalized Medicine, 12(12). https://doi.org/10.3390/jpm12121995

[2] Kim, K., Mills, J. L., Michels, K. A., Chaljub, E. N., Wactawski-Wende, J., Plowden, T. C., & Mumford, S. L. (2020). Dietary intakes of vitamins B2, B6, and B12 and ovarian cycle function among premenopausal women. Journal of the Academy of Nutrition and Dietetics, 120(5), 885. https://doi.org/10.1016/j.jand.2019.10.013

[3] Domínguez-López, I., Yago-Aragón, M., Salas-Huetos, A., Tresserra-Rimbau, A., & Hurtado-Barroso, S. (2020). Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review. Nutrients, 12(8). https://doi.org/10.3390/nu12082456

Latest articles