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.
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
