8 Steps to Reverse Estrogen Dominance Naturally
1. Reduce Exposure To Environmental Estrogens
Buy organic fruit, vegetables, meat and dairy. Use glass or stainless containers instead of plastic. Choose BPA-free labelled cans.
2. Eat an estrogen balancing diet
Have phytoestrogens like flax seeds, legumes, sesame seeds, garlic, dried apricots, dates and prunes, fresh herbs, green tea, fennel seeds, organic tempeh and miso. Eat plenty fruits and vegetables with the skin on, chia seeds, psyllium husk, cruciferous vegetable, broccoli sprouts, prebiotic foods. Avoid/limit: alcohol, non-organic meat and dairy, refined sugar, processed foods and non-organic soy.
3. Boost Liver Breakdown of Estrogen
Liver-supporting foods that help to balance estrogen are dandelion, green tea, cacao, citrus peel, radishes, bitter melon, omega-3. Follow a 14-day detox plan 2 times a year.
4. Promote Estrogen Elimination Through The Gut
An unhealthy gut microbiome can cause estrogen to be “uncoupled” and reabsorbed into circulation instead of being eliminated. If you are suffering from sluggish bowels, constipation or incomplete emptying, estrogen is more easily reabsorbed into the body, rather than quickly eliminated.
5. Get your sweat on
Sweating is an alternate route of elimination. Engage in cardiovascular exercise, saunas and warm baths.
6. Deal with stress
Excess cortisol production from being in chronic stress lower progesterone production. Find practices that support you to work through daily stressors like meditation, breathing, massage, yoga, nature walks and journaling.
7. Address underlying causes of excess weight or fat loss resistance
Fat tissue can contribute to increased levels of estrogen in the body. If you are struggling to lose weight explore potential causes of weight loss resistance like thyroid imbalances, adrenal issues or gut imbalances.
8. Consider supplements and vitamins such as b-complex (espexially b6), diindolylmethane (dim), magnesium, probiotic, calcium d-glucarate.