What Is Estrogen Dominance?
Adopting a estrogen dominance diet, can help you effectively lower your estrogen levels. Estrogen dominance can be the result of taking certain medications, as well as conditions like pcos, cancer, and thyroid dysfunction. Luckily there is an estrogen dominance diet that can help you lower your estrogen levels within normal range. If you have estrogen levels that are abnormally high relative to your progesterone levels, it’s known as estrogen dominance.
How Do I Know I Have Estrogen Dominance?
Diagnosis through a blood test by your doctor. Your doctor is looking for, levels between the normal range listed below. Anything below or above these ranges is considered abnormal. Your doctor will look for Estradiol serum levels through a blood test. This is one of the three estrogen hormones in the human body.
Premenopausal: 15-350 pg/mL**
Postmenopausal: <10 pg/mL
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Signs of estrogen dominance in those with PCOS
There are many signs of estrogen dominance. Mood swings, irritability, decreased sex drive, severe PMS symptoms, irregular periods, heavy periods, bloating, weight gain, anxiety, breast pain, hair loss, infertility, and difficulty sleeping are all signs of high estrogen levels. Lowering your estrogen level is key to getting some relief and eliminating some of these symptoms. If you have PCOS, its helpful to follow a PCOS Diet, to manage your PCOS symptoms and help you feel better fat.
Eliminating Or Reducing Red Meat Consumption And Dairy.
Reducing or eliminating red meat consumption is beneficial in decreasing your symptoms of elevated estrogen levels. Studies have shown a prudent diet eliminating red meat consumption, showed a decreased risk of obesity and breast cancer. Adding hormone free/antibiotic free lean chicken may be a good addition to your estrogen dominance diet.
Another study suggested that dairy can increase free estradiol by 14-15%. Eliminating or decreasing your consumption can greatly decrease your estrogen level.
Soy consumption is it helpful or not
Soy is said to contain phytoestrogens, specifically isoflavones. Some say it can increase your estrogen level’s, others say it has been known to decrease your estrogen levels. It’s also important to understand that vegetable oil is in fact, soybean oil. It’s best to avoid soybean oil (vegetable oil), due to its high fat content and potential negative effects on estrogen levels.
Beans and Legumes Eat this Not That
Minimizing legumes is a good idea if you are trying to reduce your estrogen risk. According to a chinese study, Mung Beans, Adzuki bean, Lima bean, Broad bean and Black Soybean, exhibited estrogen-like activities through the estrogen response pathway by interacting with the estrogen receptor. Minimizing your consumption is key to reducing your risk, peas, quinoa, pumpkin seeds and flax are all low in estrogen. Pumpkin and flax seeds can bind to excess estrogen in the body helping the body eliminate it.
It’s been said, that more than one alcoholic drink per day has been shown to increase circulation of androgens (ie. testosterone) and estrogens. The liver is the primary site of estrogen metabolism and is the 1st phase of metabolization of alcohol.
A Diet Low In Saturated Fats
It’s important to follow a diet low in unhealthy saturated fat. High estrogen levels can cause the body to create more fat cells. Having more fat cells tells the body to make more estrogen. Fat cells are partially responsible for making estrogen, and can increase your estrogen levels. Furthermore, following a low fat diet is an essential part of an estrogen dominance diet. Consuming more healthy fats include avocados, chia seeds, walnuts, almonds, brazil nuts, sunflower seeds, or coconut.
Omega 3 Consumption
Omega-3 fats are the best fats you can include in your estrogen dominance diet. Foods like, Try salmon, sardines, chia seeds, walnuts, or a supplement. Also, healthy fat sources like avocado, coconut, olive oil Almonds and seed are a good choice to pump up your omega 3 levels. Omega 3. supplement may help to stimulate the production of leptin, a hormone that helps you feel full after a meal. This can help to cut calories.
The Bitter The Better, When Choosing Leafy Green Vegetables
Leafy green vegetables help to support your liver in detoxification. Also, this help’s your liver to metabolize excess estrogen. While helping you maintain a healthy weight. Some vegetables to consume are broccoli, cauliflower, kale, brussels sprouts, cabbage, spinach, collard greens, cilantro, and bok choy. Try to avoid starchy vegetables that can aid weight gain and increase estrogen levels.
De-stress And sleep
Getting adequate sleep is important for hormone production and your overall health. Furthermore, if you are stressed and tired, your body sends out signals to crave food items high in fats, sugar and carbohydrates. The body may sense a crisis and wants to load up on these foods to store as energy when they are needed.
Following the right estrogen dominance diet is an essential part of managing your hormones and overall health. There are many foods that could increase your symptoms and there are foods to help with estrogen metabolism. It’s important to eat the right foods to maintain optimal health and wellness.