Estrogen are a group of crucial hormones that are present in males and females. They are more commonly associated with women as they help in the reproductive development of women during puberty and keep changing during key phases of a woman’s life like periods, perimenopause and menopause.
When the levels of estrogen change, they can have a lot of impact on a woman’s body and overall health. Low levels of estrogen can make women feel depressed, have headaches or even feel tired without reason. Estrogen dominance is a condition in which you have too many estrogens. It also has side effects like hair fall, sleep issues, increased PMS, PCOS, etc. Click on this Yes wellness link for more info on estrogen and the natural way of regulating it.
Can Estrogen Dominance Be Reduced?
Yes, there are many ways of reducing estrogen dominance. You can simply take supplements to help you, or you can do it in conjunction with some simple lifestyle and diet changes. A few diet and lifestyle changes that may help you are listed here.
How to Reverse Estrogen Dominance
Have Organic Foods
If you want to reduce estrogen dominance and boost your overall health, your first strategy should be to eliminate all processed foods from your home and replace them with organic foods. As there are over 3,700 organic farms in Canada, finding the right foods shouldn’t be a problem.
Boost Fiber Intake
The second thing you can do is to increase your intake of fiber by having more cruciferous or leafy green vegetables. Examples include kale, cauliflower, watercress, broccoli, cabbage, and bok choy.
Have Anti-Inflammatory Foods
Changes in hormone levels can lead to an increase in the production of cortisol which can further inflammation. So, you should be smart and eat anti-inflammatory foods like healthy fats, grass-fed and pasture raised eggs and meats, etc.
Get the Right Nutrients
You should also be smart and have the right nutrients like vitamin B12, choline, betaine, folate, etc. Doing so will improve the biochemical process methylation that assists with estrogen detoxification and metabolism. Some examples of foods loaded with these nutrients are fish, meat, eggs, spinach, quinoa, etc.
Eat in the Right Way
Have foods only in glass, ceramic or stainless-steel containers as BPA free plastics can have chemicals that affect your endocrines. Also, avoid reheating foods in plastic containers as the chemicals might leech in the foods.
Stay Away from Chemicals
Many chemicals around us may disrupt the levels of estrogen. You would be smart to stay away from them. Examples include parabens, plastics, BPA, BPS, GMO, Teflon, fragrances, halogens, air fresheners, pesticides, etc. So, when you buy a product for personal or home use, make sure it is really natural rather than thinking it is natural because the label says so.
Sleep Enough
The right levels of sleep, at least 7-9 hours a night should be your aim. Try not to sleep near a mobile phone or an electronic gadget, go to bed and wake up at the same time every day and make sure your room is completely dark when you sleep. All this will help in controlling the estrogen and contribute to your overall health.
Have Healthy Adrenals
If you want to keep hormone imbalance in check, you should stay away from habits that reduce the adrenals like drinking too much alcohol, having too much caffeine, or having too much stress in life.
Exercise Daily
If you want to keep a check on your hormone levels, exercising daily and maintaining an active lifestyle can help. Opt for stairs instead of the lift, do exercise sitting at your desk and join a class that interests you, be it yoga or Pilates.
Stay Away from Infections
Many women report that an imbalance of hormones has led to an increase in problems like yeast, bacterial, or fungal infection. If you are one of them, you should implement all the precautions suggested by the doctor to avoid such infections. Keep your body clean as much as possible and invest in organic mattresses, clothing, pillows, and sheets.
Check on Medicines
Women dealing with estrogen dominance should also know that some kind of drugs like antifungals, antibiotics, antidepressants, HRT, anabolic steroids and oral contraceptives among others might lead to an increase in estrogen levels. So, you can talk to a doctor and limit their potency or frequency.
Have a Healthy Body
If you want to cure estrogen imbalance, you should know about and correct any nutrient deficiencies you might be having. A functional blood chemistry analysis can be used to decide which nutrients do you need more and which of them are you having in sufficient quantities. It can also highlight the levels of hormone imbalances.
Did you like these tips on reversing estrogen dominance? Do you have more? If so, please free to share them in comments!