Estrogen: Love Hate Relationship

Estrogen are sex hormones that play a vital role in women’s sexual and reproductive development. It is primarily made through the ovaries, however a small amount is made through the adrenals and fat cells.

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How does estrogen move through the body?

When your body has created estrogen, it needs to be used or metabolized and eliminated. This is down through two steps:

1) In the liver, natural and synthetic estrogen like substances are broken down. This is why liver support is crucial for adequate estrogen balance, as the liver not only breaks down estrogen but also fats, medication and toxins. This process is dependent on several nutrients including B vitamins, magnesium, glycine and selenium.

2) In the stomach, where the metabolized estrogen is either stored or eliminated via stool. This is why regular bowel movements are so crucial, because if the body is not able to eliminate stool, then the excess estrogen has nowhere to go.

If one or both of these steps are not optimally functioning, estrogen is reabsorbed, recirculated and thus leading to high levels of estrogen, or estrogen dominance

Why do we love estrogen?

Estrogen helps to create sexual characteristics in females and plays a part in the menstrual cycle. There are 3 types of estrogen:

• Estradiol (E2) which facilitates cyclic egg release

• Estrone (E1) which comes in during post menopause

• Estriol (E3) which gets released from the placenta during pregnancy

Estrogen helps manage cholesterol levels, urinary tract, heart and blood vessels, skin, hair, mucous membranes, pelvic muscles, brain health and brain function.

We need a very little amount of estrogen to adequately support these various functions and support the corresponding organs. In premenopausal females, normal estradiol levels are 30 to 400 pg/ml. And in postmenopausal females, normal estradiol levels are 0 to 30 pg/ml. Males also need estrogen, in even smaller amounts between 10 to 50 pg/ml.

Why do we hate estrogen?

Estrogen can easily become in excess, as it is a very delicate balance. High estrogen levels are generally caused by:

• Pregnenolone steal

• Cortisol blocks progesterone receptors

• Xenoestrogens mimic estrogen

• Excess body fat

• Excessive alcohol

• Diet high in conventional meat and dairy

• Exposure to endocrine disruptors (such as BPA and phthalates)

• Leaky gut syndrome or gut dysbiosis

• Long-term stress

When it’s in excess, it can lead to many symptoms and health conditions:

• Breast tenderness

• Cysts

• PMS

• Fibroids

• Endometriosis

• Menstrual migraines

• Moodiness and frequent meltdowns

• Depression and weepiness

• Mid-cycle and ovulatory pain

• Brain fog

That delicate balance and inventory can also influence low estrogen levels, commonly seen in menopausal women, though it has been seen in women in their reproductive years. Symptoms and conditions include:

• Oligomenorrhea (irregular)

• Amenorrhea (lack for 3+ months)

• Low sex drive

• Vaginal dryness

• Painful sex

• Hot flashes/night sweats

• Joint pain

• Dry skin & eyes

• Depression

• Melasma (sun damage spots)

• Poor cognitive function

• Calcium deficiency

Low estrogen is generally caused by:

• High stress

• Disordered eating

• Nutrient deficiencies

• Over-exercising

• Hormonal birth control, especially the pill

• Anorexia or low nutrient intake

• Genetic diseases

• Radiation treatments

• Thyroid problems

How do we clear out excess estrogen?

• Eating an anti-inflammatory or primarily plant based diet (especially raw grated carrots)

• Drinking plenty of water

• Getting adequate omega 3 fatty acids either through the diet with wild caught fatty fish, olive oil, avocados or by taking an omega 3 supplement

• Maintaining a moderate weight

• Getting adequate movement and exercise

• Encouraging sweat either in a sauna, steam room, warm baths or through exercise

• Reducing stress

• Limiting or stopping alcohol consumption

• Avoiding xenoestrogens, such as BPA in plastics

How do we naturally increase estrogen when it’s low?

Let’s also think of addition and see which foods help to naturally increase estrogen:

• Healthy fats

• Pomegranates

• Pumpkin and flax seeds

• Sprouted beans

• Dried fruit

• Garlic

• Cruciferous vegetables

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Liver Health for Thyroid Health

The liver is an important organ that is responsible for a multitude of processes.

It filters blood, stores glucose for energy, produces and secretes bile for fat digestion and is necessary for converting T4 to the active hormone T3.

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Our liver has two pathways for detoxification - Phase 1 and Phase 2

In Phase 1, fat soluble toxins undergo processes such as oxidation, reduction, hydrolysis and hydration. These toxins are metabolized into smaller substances that make it easier to process.

In Phase 2, the substances undergo another multitude of processes to detoxify and make them water soluble, so they can be excreted via the stool or urine.

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And in some cases, the liver becomes overwhelmed by additional toxins and its functionality becomes burdened with more work. This is called toxic backlog, where toxins may build up and circulate in our bodies, or become stored in our fat instead of being properly excreted.

Symptoms of toxic backlog include:

• Digestive problems

• Bad breath

• Fatigue and disrupted sleep (especially between 2-4am)

• Weakness

• Constipation

• Headaches

• Hormonal imbalance

• Joint pain

• Chemical sensitivity

• Weight loss resistance

• Asthma or allergies

• Blood sugar disorders

• Chronic infections

• Indigestion and acid reflux, especially with fatty foods

• Mood swings, poor mental function, lowered stress tolerance

• Nutrient malabsorption

• PMS symptoms, decreased libido, and infertility

• Skin disorders, including acne and rosacea

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And the thyroid?

Well if your liver is overwhelmed, then your body may not be able to convert T4 to the active T3 hormone correctly. For those with thyroid disease, I highly suggest having your liver enzymes checked periodically, to make sure that the liver is functioning optimally. Here is a snapshot of what a liver lab test looks at:

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Don’t worry, there are things you can do at home to support your livers health.

#1 Decrease Any Toxic Load

• Move to all natural household cleaners

• Purchase antibiotic and hormone free meats, fish, eggs and dairy

• Limit and moderate your intake of alcohol and caffeine and avoid smoking and drugs

• Begin to limit your use of plastics, especially plastic food wrap

• Use chemical free beauty and skincare products

• Use an air purifier in your home

• Incorporate more whole foods such as fruits, vegetables, whole grains, nuts and seeds

• If possible, invest in a whole house water filtration system. If not possible, then install water filters on your sink faucets and shower heads and use a portable water filtration system for drinking water such as Brita or Berkey

#2 Support the Liver through Nutrition and Lifestyle

• Decrease your intake of refined carbohydrates

• Optimize your gut microbiome by eating foods such as ferments, bone broth, collagen, gelatin, soy and legumes/beans

• Incorporate herbs that support the liver such as cilantro, turmeric, dandelion root, milk thistle, artichoke extract, burdock root and chlorophyll

• Eat high quality protein, to help support Phase 2

• Eat more liver supportive foods such as beets, citrus and avocados

• Make sure the liver supporting vitamins are optimal - B complex, vitamins A, C, D and E

• Eat plenty of fiber to help empty the GI tract

• Find ways to manage stress and invite more peace and calm

• Sweat through movement or the use of a sauna or steam room

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Detoxification Explained

The human body both produces toxins and is exposed to environmental pollutants found in the air, drinking water and food supply (to name a few).

Toxins by definition are compounds produced by living organisms that can be harmful to humans. These include chemical, biological, physical and radiation. Whereas toxicants are toxic chemicals found in nature or made by man. Both toxins and toxicants can have detrimental effects on health. 

Environmental toxicants include persistent organic pollutants (POCs), volatile organic compounds (VOCs), heavy metals, and pesticides. Nutritionally, additives such as artificial colorings, preservatives, flavorings and conditioners also serve as toxicants that can be harmful to our health. And overtime, the buildup of harmful chemicals both from our environment and our lifestyle choices can compromise the way the body functions and overall health.

Fortunately, humans have an efficient metabolic detoxification pathway that neutralizes and removes harmful chemicals via key elimination channels, including our digestive system, liver, and kidneys. (Metagenics) The proper functioning of these pathways are dependent on proper nutrition and lifestyle, to start.

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Here is what that detoxification pathway looks like:

Most toxic chemicals are lipid soluble and are not easily eliminated from the body. Metabolic detoxification, which happens during phase 1 into phase 2, involves enzymatic reactions that neutralize and make soluble these harmful chemicals, to then be excreted from the body mainly via kidney, stool, or sweat. Hence, the main function of the detoxification pathway is to transform lipid-soluble toxins to water-soluble molecules so they are easily eliminated from the body. The phases of metabolic detoxification are performed by 3 sets of enzymes or proteins, called the Phase I (functionalization) enzymes, Phase II (conjugation) enzymes, and the Phase III (elimination) proteins. 

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To understand this process better, let’s take a step back and better understand the primary detox organs in our bodies.

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Primary Detox Organs:

Liver = Nutrient Dense Foods

The liver is the most critical defense against dangerous toxins, as it carries over 500 functions alone. It helps the body filters excess hormones, food additives and medications from the bloodstream. It also carries vital nutrients to the bloodstream and whatever is left as waste, is then excreted out of your body through the intestines or kidneys. 

Intestinal Tract = Fiber

Your intestinal tract digests your food AND helps to rid toxins from the body. A double whammy. The microflora makes sure that nutrients are being properly broken down and received into your bloodstream. Any toxins are then sent over to the small intestine, which eliminates it through excrement (yes, poop!).

Kidneys = H2O

Aside from natural detoxification, our kidneys ensure that we have balance in both electrolytes and fluid regulation. The kidneys receive blood, filters it and then any waste (known as urea) is then sent to the bladder for excretion (urine). Our kidneys help eliminate excess fluid, medications, bacteria and various chemicals. 

Lungs and Bronchial = Clean Air

Your lungs are incredibly powerful and hardworking. They cycle through 11,000 liters of air daily, as we breathe! And as far as detoxification, our respiratory tract pushes toxins out as carbonic gas and phlegm. You know, that stuff we cough up when we’re under the weather. Yeah, that is the work of your lungs, pushes toxins OUT of your body. How cool is that?

Lymphatic System = Movement

Our body’s lymphatic system has the primary purpose of cleansing out toxins and protecting against intruders. Glands, vessels and fluid filled nodes (lymph nodes) are vital to our body’s detoxification processes.

Skin = Sweat

Our skin aids in the removal of toxins, through sweat or perspiration. Our skin is the body’s first line of defense against numerous harmful toxins; it has the capacity to prevent dangerous bacteria and some poisonous chemicals from accessing our bodies internally.

Gallbladder = Acid + Enzymes

Our gallbladder holds and stores bile. Bile contains bile acids, which help your body break down fat, so the small intestine can absorb it and use it for energy and nutrition. When we eat a meal high in fat, a flood of hormones signals to your gallbladder to start pumping and releasing bile into your small intestine to kick off digestion. Bile production is a form of detoxification. For example, our body excretes excess cholesterol by dumping it into the bile ducts, which we then poop out every day! Cool fact - bile is sustainable. Bile is recycled back into the blood and brought back to the liver via the ilium.

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The human body is so intelligent and works incredibly hard to function properly. We were all gifted with this innate gift to have our unique vessels in this lifetime.

How can you support your body’s natural detoxification pathways?

1. Eat plenty of fiber

2. Get quality sleep

3. Drink water upon waking up and throughout the day

4. Avoid or limit alcohol

5. Sweat, either in a sauna or through exercise

6. Take stretch breaks and move your body

7. Visit a chiropractor

8. Reduce inflammation by eating anti-inflammatory foods

9. Switch to natural cleaning, body and beauty products, to reduce your exposure to potentially toxic chemicals

10. Practice deep breathing to allow oxygen to circulate more completely through your system

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A healthy diet is the most important way to detoxify. Focusing on food helps to support the highly complex processes of detoxification. Essentially a diet that includes nutrient-dense, low sugar, high fiber, mostly plants with high quality protein sources and dietary fat will best support your body and all its detox processes. And whenever possible, always choose organic. If you cannot choose organic because of availability or cost, then check out EWG for the list of fruits and vegetables with the least pesticides (Dirty Dozen and Clean 15).

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Top Foods to Support the Process of Detoxification:

1. Eggs, Broccoli, Garlic and Onions

   Foods high in sulfur enhance the excretion of heavy metals such as cadmium and lead and helps to enhance the function of glutathione, a major antioxidant produced by your body that is heavily involved in detoxification

2. Cilantro

   Enhances the excretion of certain toxins such as heavy metals, phthalates and insecticides

3. Fruit

   Contain a wide variety of phytonutrients, such as beta-carotene, lutein, and anthocyanins that have protective antioxidant properties. They are also a good source of soluble and insoluble fiber and are high in water content.

4. Vegetables

   Non-starchy vegetables provide a wide variety of phytochemicals and fiber

5. Beans, Lentils and Legumes

   Good source of soluble and insoluble fiber as well as a variety of amino acid precursors (needed for phase 1 and 2)

6. Protein such as Grass Fed Meat and Wild Caught Seafood

   Crucial for the proper function of the two major detoxification pathways inside the liver cells

7. Fats and Oils

   Provide energy for detox

8. Dandelion and Artichoke

   These two herbs help to cleanse and protect the liver

9. Nuts and Seeds

   Excellent sources of fiber that assists in proper excretion and elimination

10. Citrus

    Vitamin C helps to support glutathione production

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