In part one of this series on estrogen dominance, hormone and thyroid expert, Dr. Afrouz Demeri, made the distinctive connection between hormones, sleep cycles, energy levels and weight gain. We are even more thrilled to be back with part two, where she provides clear solutions to address estrogen dominance head-on…
Just like estrogen dominance doesn’t often come from one source, balancing this hormone can require several strategies. The good news is that with the right approach, you can hit that hormonal reset button to optimize mood, fertility, sex drive and so much more.
Food and nutrients become my go-to foundation to balance estrogen and progesterone levels. I use a whole foods, unprocessed diet that includes plenty of nutrient-dense foods along with a few well-chosen supplements to create and maintain hormonal balance.
7 Ways To Deal with Estrogen Dominance
With that approach in mind, I use these strategies to create and maintain hormonal balance:
Go organic | Organic produce doesn’t carry the pesticides and other toxins found in conventional food. Studies also show organic foods contain more nutrients. If total organic isn’t possible, the EWG has a very helpful Shopper’s Guide to Pesticides in Produce.
Add 2 tablespoons of ground flaxseed daily. Flaxseeds contain lignans, compounds that help reduce excess estrogen. They are also high in fiber, which helps bind excess estrogen. Women who eat a high-fiber diet have lower levels of circulating estrogen. Toss these in a smoothie or salad. Grind them fresh or store in the freezer for that week.
Manage stress | Deep breathing, meditation, yoga or having tea with your best friend can help dial down stress levels. Find something that works for you and do it regularly!
Get the right nutrients | While I use others, these are my 3 go-to things to manage estrogen and other hormonal levels for nearly every patient:
+ Broccoli seed sprouts: Talk about an estrogen-balancing superfood! Most health food grocery stores carry broccoli seed sprouts.
+ Calcium-D-Glucarate: This unique form of calcium helps excrete excess estrogen and other hormones.
+ DIM or I3C: Indole-3-carbinol (I3C) and its metabolic byproduct diindolylmethane (DIM) comes from a compound found in cruciferous vegetables such as broccoli and cabbage that helps regulate estrogen levels.
Become more mindful of everyday habits | Fragrances, plastic water bottles, makeup and chemicals in household products can contain xenoestrogens that mess with your natural levels. The Environmental Working Group provides guides for many of these products, including their Skin Deep® guide to choose the best cosmetics. Visit Thrive Market to find many of these great products.
Sweat daily | Exercise makes a powerful way to balance estrogen and other hormones. Any kind of movement counts, though you can step it up for additional benefits. To burn extra fat, incorporate high-intensity interval training (HIIT). For stronger muscles and overall strength, bring in some weight resistance.
Try intermittent fasting | Fasting becomes especially helpful during week 2 of a cycle. You needn’t go crazy here: Create a 14- to 16-hour window by closing the kitchen after dinner and pushing breakfast as far as possible the next morning. Eat complex carbs before ovulation and during the luteal phase to make enough progesterone.
Individualized plan | Finally, consider working with a naturopathic doctor to address underlying factors that can create estrogen dominance and other hormonal imbalances. He or she can measure your hormones and create an individualized protocol that helps address your condition. That might include specific supplements, using bio-identical progesterone cream to balance estrogen levels, and addressing specific xenoestrogens that might create imbalances.
You deserve to feel hormonal balance. With this approach, you can hit the reset button on your hormones and conquer estrogen dominance. When estrogen and other hormones are in balance, you feel vibrant, full of energy and mentally focused.
This is part two in a series.
If you missed part one, you can check it out here!
The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.