Organization: Erin Falco RDN, Inc.
Author: Kellie Mendes, RDN
Publish Date: 01-20-23
Estrogen Dominance & Metabolism:
Estrogen is a natural and normal hormone found in both men & women. As it is the primary sex hormone found in women, it can be harmful or cause symptoms when stored or elevated beyond normal values. We call this symptom, estrogen dominance.
Estrogen dominance is common in endometriosis, infertility, PCOS, uterine fibroids, and estrogen receptor positive breast cancer.
Excess estrogen produced or absorbed by the body can be reduced through diet by increasing the intake of estrogen detoxifying foods. Specific compounds such as DIM, sulforaphane and ligins bind to excess estrogen and support liver detoxification of estrogen. Estrogen is metabolized through the liver first before being excreted through the stool and urine. In estrogen dominant cases, often the liver is sluggish and needs assistance. Regular bowel movements are also an important piece of estrogen detoxification.
1) Cruciferous Vegetables:
Cruciferous vegetables are a food powerhouse of detoxifying compounds. Broccoli, cauliflower, kale, collard greens, Brussels sprouts, broccoli sprouts and arugula are sulfur-rich foods in this plant family. They contain DIM (3,3'-diindolymethane) and sulforaphane. DIM helps regulate excess estrogen levels by promoting elimination and breakdown of unwanted estrogen types and increasing beneficial estrogen types. Sulforaphane promotes liver detoxification by increasing levels of glutathione in the body, which is the number one master antioxidant used by the liver in phase 1 & 2 detoxification.
Cruciferous Vegetables Recipe Idea:
Broccoli & Cabbage Slaw
Purchase a 12-16 oz bag of raw broccoli & cabbage slaw, add 1-2 tbsp. avocado mayo, 1/4 ground mustard seasoning, 1 tbsp. apple cider vinegar, 1 finely chopped apple, 1 tsp. garlic, 1 tsp. sea salt and 1/2 tsp. black pepper.
2) Fiber Rich Foods:
As mentioned above, regular bowel movements are an important part of estrogen detoxification and metabolism. This is because excess estrogen is excreted in feces. To promote regular bowel movements and excrete estrogen, fiber is necessary.
Lignins are indigestible fibers found in carrots, flaxseeds, unripe bananas, lentils, and beans that bind to estrogen through the digestive tract and prevent estrogen from reabsorbing.
Fiber Rich Snack Idea:
Carrots & Hummus
Snack on sliced raw carrots and hummus, made from chickpeas. To add even more fiber, sprinkle ground flaxseed into your hummus.
3) Omega 3 Fatty Acid Rich Foods:
Excess levels of estrogen may increase total body inflammation. This is why inflammatory symptoms/conditions such as PMS, insulin resistance, infertility and risk of breast cancer may be present with estrogen dominance. Omega 3 fatty acids' primary purpose is to decrease inflammation. Increasing your intake of omega 3 fatty acid foods such as salmon, sardines, anchovies, walnuts, flaxseeds and hemp seeds can be beneficial for decreasing inflammation.
Omega-3 Fatty Acid Dense Meal:
Baked Salmon & Dill
Oil or line a sheet pan, add salmon fillets. Mix together olive oil, dill, salt, pepper and brush over salmon. Bake for 12 - 15 minutes.
A Non-Food Way To Promote Estrogen Detox
Reduce Endocrine Disruptors:
Reducing your chemical and toxin exposure can help decrease endocrine disruptors that influence estrogen dominance. Endocrine disruptors impact the function of the endocrine system by mimicking signals to produce or under-produce hormones and interfere with their normal function.
These chemicals and toxins can be found in artificial fragrances, non BPA-free plastics, cleaning products and personal care items. When shopping for non-toxic items, you may look for the EWG certified label. You can also use alternatives such as glass or stainless steel containers, natural essential oils and phthalates/parabens/fragrance-free products.
We hope this was helpful in giving you some extra information when it comes to estrogen dominance! Visit us at www.erinfalcordn.com for more posts and webinars, or contact us for a discovery call to become a patient.