The ABC’s of Estrogen Dominance

on December 24, 2024

What is Estrogen Dominance?

Estrogen dominance is basically when estrogen and progesterone, the dynamic duo of the menstrual cycle, fall out of harmony. Instead of a symphony, you get a chaotic jam session where estrogen steals the spotlight, leaving progesterone in the dust. For women, this hormonal drama often shows up as weight gain, irregular periods, bloating, mood swings, anxiety, depression, fatigue, brain fog, and tender breasts. Fun, right? It’s most common during premenopausal years when the ovaries start to slow down their production—but spoiler alert: it can happen at any age.

And hey, men aren’t off the hook here! Estrogen dominance doesn’t discriminate. When estrogen rises and testosterone dips (a natural side effect of aging or excess inflammation), men can face their own set of woes: low sex drive, weight gain, and mood swings. Basically, a total buzzkill.

Why does this imbalance even matter? Well, estrogen dominance isn’t just annoying—it’s a major player in a ton of health issues, like infertility, PCOS, endometriosis, cancer, cardiovascular disease, gallbladder problems, and more (1). If that’s not enough to get your attention, I don’t know what is.

So, what’s causing all this hormonal chaos? Glad you asked—keep reading to uncover the root of your estrogen imbalance and how to set the stage for hormonal harmony.

What Causes Estrogen Imbalance? “The Perfect Storm“

Numerous lifestyle factors such as chronic stress, hormone disruptors, poor liver detoxification, and diet can trigger an overproduction of estrogen. High stress can cause an imbalance of cortisol, the stress hormone restricting the ability to produce progesterone. Chronic stress also fuels inflammation which further dysregulates the balance. Too much inflammation will activate the enzyme aromatase which changes testosterone into estrogen. Over time this heightened production, coupled with a reduction in progesterone creates an environment where estrogen dominates. Inflammation also stresses out the liver, our primary detox pathway. If the liver is compromised due to inflammation, high toxin exposure, poor diet, or alcohol consumption, then the organ will not be able to clear estrogen efficiently.

Another factor that can mimic estrogen dominance is the excess intake of Xenoestrogens (aka toxins that mimic estrogen). They are found in common household products and in our environment. Be on the lookout for pesticides, plastics (like BPA), flame retardants, personal care products, processed foods, and non-stick cookware to name a few.

How Does Diet Affect Estrogen Dominance?

Fiber intake plays a major role in its excretion. Fiber can bind with excess estrogens in the digestive tract and prevent its reabsorption into the bloodstream. For this reason low fiber intakes are an increased risk factor for developing estrogen dominance. On top of that, fiber also promotes regular bowel movements, blood sugar balance, and satiation (6). Hence other signs of low fiber intake are constipation or irregular bowel movements.

How can you eat more fiber? Try eating more fibrous veggies, legumes, and whole grains. For reference, ½ of black beans or lentils equals about 7.5 g of fiber. Raspberries, blackberries, guava, and pears are also naturally high in fiber with more than 5.5 g of fiber per cup for fruit, while for veggies, artichokes, sweet potatoes, brussels sprouts, and pumpkin are packed with more than 6.3 g of fiber per cup. Women should intake a minimum of 25 – 28 grams per day while the recommended amount for men is 31 – 34 grams (7).

Eating a rainbow diet, diverse in fruits and vegetables that are rich in antioxidants can help to balance estrogen levels. Antioxidants are molecules that fight off free radicals, preventing damage and the onset of disease. They also support detoxification via the enzymes that help to break down estrogen and prepare it for excretion (8). Common examples are Vitamins A, C, and E. The ACE Diet Protocol outlines food rich in these nutrients, but as a preview opt for orange and green-colored fruits and veggies like broccoli, peppers, leafy greens, oranges, and more.

A study showed women who ate a vegetarian diet saw 3x more estrogen excretion and 15% – 20% lower serum estrogen levels because of the high amount of antioxidants and fiber consumed (4). Omega-3 fatty acids, magnesium, and B vitamins also regulate hormone production, reduce stress, and improve overall mood (5). The moral of the story is diets rich in whole, nutrient-dense foods are essential to maintain optimal estrogen levels.

Pro TIP: We can track any deficiencies you may have and design a custom meal plan based on your lab results to bring your hormones back into balance. – Book your appointment now –

Food Sensitivities and Estrogen Detox

Food sensitivities can contribute to estrogen dominance by affecting the body’s ability to properly metabolize and eliminate excess estrogen. When the gut is compromised due to food sensitivities, it can lead to increased intestinal permeability, allowing undigested food particles and toxins to enter the bloodstream. This can overwhelm the liver, which is responsible for detoxifying the body, including breaking down excess estrogen. Additionally, certain foods, such as soy and grains, contain phytoestrogens that can mimic estrogen in the body, further contributing to hormonal imbalance. Addressing food sensitivities through a targeted diet and potentially working with a healthcare professional can help improve gut health and support optimal hormone balance.

Processed foods, sugar, caffeine, and alcohol are also all irritants that place more stress on the liver and boost inflammation, further harming your hormonal health.

Lifestyle Factors and Estrogen Balance

When it comes to estrogen balance, your lifestyle is either your best friend or your worst enemy. And honestly? It mostly comes down to stress. The way you live and think can have a massive impact on your health, including how your body handles hormones. Stress cranks up cortisol, which doesn’t play nice with estrogen—it messes with estrogen metabolism and drains progesterone, leaving you with (you guessed it) more estrogen dominance.

But don’t stress about stressing (ironic, I know). Fixing this can start with tiny tweaks to your daily life. Regular exercise and mindfulness are your dynamic duo here. Try deep breathing or journaling—morning or evening, whatever suits your vibe. And for workouts? The sweet spot is:

Strength training: 3 times a week
Cardio: 3 times a week
Flexibility work (yoga or stretching): 2 times a week
Mindfulness: Every single day (your brain will thank you).

Now let’s talk about sleep—because it’s basically your hormone fairy godmother. Quality sleep helps regulate cortisol, insulin, and melatonin. Miss out on your ZZZs, and you’re setting yourself up for a hormone party gone wrong: high cortisol, low progesterone, elevated estrogen, and even a sluggish liver that can’t clean up the mess. To keep things balanced, aim for 7–9 hours of sleep every night. Yes, every night—even weekends. Think of it as hitting the “reset” button for your hormones.

Not sleeping well? Time to level up your sleep game with these hacks:

Stick to a schedule: Go to bed and wake up at the same time daily (sorry, late-night Netflix binges).
Wind down smart: Try calming activities like reading, stretching, or journaling before bed.
Ditch the blue light: Avoid screens at least an hour before sleep—your melatonin needs some space to do its thing.
Set the mood: Keep your bedroom cool, dark, and quiet. Bonus points for a comfy mattress and pillows.
Skip the stimulants: Say no to caffeine, alcohol, and heavy meals a few hours before bed. Your hormones will thank you.

With a little effort and consistency, your lifestyle can become the secret weapon against estrogen dominance—and let’s be honest, we all need a little more balance in our lives. Sweet dreams!

Health Issues Related to Estrogen Dominance

Estrogen dominance can throw your whole body out of whack, bringing along a long guest list of unwanted issues. Let’s start with PMS—because what’s a hormonal imbalance without some next-level bloating, irritability, and mood swings? Thanks to excess estrogen, you can also add breast tenderness to the mix. Think of it as your hormones throwing a monthly tantrum.

But wait, it gets worse. Elevated estrogen can invite PCOS (polycystic ovary syndrome) to the party. This hormonal troublemaker doesn’t come alone—it brings irregular periods, infertility, extra hair growth (in all the wrong places), and ovarian cysts. Oh, joy.

Then there’s endometriosis, where estrogen takes things a step further by encouraging uterine-like tissue to grow outside the uterus. This tissue loves to wreak havoc, leading to painful periods, irregular bleeding, and fertility struggles. It’s like your uterus decided to redecorate—without asking. And let’s not forget fibrocystic breast disease, where your breasts decide to join the drama with lumps, pain, and tenderness, especially around your period. Hormonal turbulence much?

But the real kicker? High estrogen levels are linked to breast cancer. Yep, excess estrogen can fuel the growth of those pesky cancer cells. So, while I’m not here to scare you into tossing out your latte, it’s definitely worth keeping an eye on your estrogen levels.

As if that wasn’t enough, estrogen dominance doesn’t just mess with your body—it takes a jab at your brain, too. Your trusty serotonin and dopamine (a.k.a. your happy chemicals) don’t stand a chance against unbalanced estrogen. Cue heightened anxiety, mood swings, and good old-fashioned irritability. Feeling extra weepy or snappy right before your period? You can thank your hormones for that. Oh, and don’t even get me started on how it messes with your stress tolerance. If your boss makes you want to scream or you can’t focus for more than a minute, it might not just be “one of those days.”

And, surprise! Men aren’t off the hook either. Estrogen dominance can hit them with a dad-bod transformation—think belly fat, chest fat, and less muscle. Throw in some frequent mood changes, low energy, and even erectile dysfunction, and you’ve got a real party. The culprit? Too much estrogen or too little testosterone, sometimes thanks to aromatization (fancy talk for testosterone turning into estrogen).

Whether you’re a man or woman, excess estrogen is the frenemy you didn’t ask for. To keep it in check, focus on lifestyle and diet changes to help your liver detox and support balanced hormone production. Trust me, your body (and sanity) will thank you.

Are you thinking that your hormones might be out of balance? Book a free call so we can get to the bottom of it!