Avoid Falling For Sugar Cravings
That donut may look like it has your name on it, but the research shows that insulin resistance – a common side effect of diets high in sugar- is directly related to hot flashes and other menopause symptoms.;
Our Tip: ;Find a low-sugar alternative to satisfy your sweet tooth, like fresh strawberries or bananas.
Take Epsom Salt Baths:
Epsom salts are a powerful way to relax and cleanse the body and mind.; Epsom salts are a fantastic source of magnesium and sulfur compounds that relax the muscles, ease stress and support liver detoxification.
I recommend taking a healing bath with Epsom salts and add in some essential oils such as chamomile and passionflower which are relaxing and have a hormone balancing impact on the body.; Diffusing some of these essential oils;your home while taking the bath in the evening to help wind down can be extremely helpful.
Causes Of Estrogen Dominance
Xenoestrogens. Too much estrogen is usually caused by outside factors such as xenoestrogens found in the environment and diet. They are non-biodegradable and fat-soluble. Theyre considered artificial estrogens that may be present in plastics, cosmetics, detergents, pesticides and birth control products.
They tend to mimic how estrogen works in the body so its not surprising that they are one of the main culprits when it comes to high levels of estrogen.
Stress. When a person is under stress, their adrenal glands secrete cortisol. To sustain the increased production of cortisol due to chronic stress, the body utilizes more progesterone to produce it. Remember that progesterone regulates the effects of estrogen.
If there is low level of progesterone to balance estrogen , the body secretes more estrogen, eventually leading to estrogen dominance.
Excess fat tissue . It has been proven that excessive fat tissues in the body can cause an increase in the levels of estrogen, particularly in men. Aromatization, which is the process of converting testosterone to estrogen, happens in fat cells. When there is too much body fat, it provides more space for this process to happen, producing more estrogen.
How to Reverse Estrogen Dominance Naturally
There are three main ways to reverse estrogen dominance and restore hormone balance:
- Improving liver function
- Avoiding artificial estrogens present in pharmaceuticals and food
In order to achieve them, here are 5 easy steps you can follow.
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Hot Flashes And Night Sweats
One of the most common symptoms of perimenopause is hot flashes, which often coexists with night sweats. Almost 80 percent of people who are in perimenopause or transitioning into menopause have hot flashes. Also, most women who receive chemotherapy or undergo surgery to remove their ovaries will experience hot flashes.
Scientists know that hot flashes occur as a result of low estrogen levels. Each hot flash involves a sensation of heat that starts in the chest area and travels to the neck and the head. It can last for a few minutes and may cause sweating. Some women also develop a faster heart rate during hot flashes.
If a hot flash happens during sleep, they are called night sweats. Women who have night sweats often wake up in the morning feeling tired.
Some people experience redness along their neck and face during a hot flash. This is called a hot flush.
On average, each hot flash lasts for about three to four minutes. Hot flashes can occur for a few months to several years. In a few rare cases, some people had hot flashes for 10 years.
Other signs of hormonal imbalance include:
- Heavy or irregular periods, missed periods, frequent periods, or stopped periods
- Vaginal dryness and itching
- Weakened muscles
- Pain in the muscles, tenderness, and stiffness
- Pain and swelling in the joints
How Can I Rebalance My Hormones
Before you even think about medication, lets look at some everyday changes that can make a major difference in your hormone levels.
Many foods, especially meat and dairy products, contain added hormones. To help avoid these additional stressors, try switching to organic foodsespecially when it comes to your meat products. You should also increase your fiber intake, and try adding broccoli, kale, and cauliflower, since all of those veggies can help your body flush out excess estrogen.
Also, your hormone levels can change if the good bacteria in your gut gets out of whack. So, for that reason, probiotic rich foods such as yogurts can help balance your hormones and lower fibroid risk.
2.;;;;;; Clean house
Want to know a dirty secret? The containers in your home could be messing with your hormones. In fact, many women can improve their hormone balance just by banishing plastic food containers and water bottles from their lives. Bonus? Its better for the environment, as well!
3.;;;;;; Chill out
Stress can be a major source of hormonal imbalance. But you cant just talk about stress: you have to actively fight it. First, work on getting more sleep Then, make sure to schedule in you-time every day, whether its a long bath at the end of the day, or a quiet tea in bed each morning. Yoga practice may also help manage stress and help you live in the momenta great step towards beating back stress.
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Learn How Your Hormones Work Together
The first half of the menstrual cycle is called the follicular phase and is where you experience a rise in follicle stimulating hormone as several of your follicles begin their final race to ovulation. These growing follicles release the hormone estrogen in higher and higher amounts. Luteinising hormone then triggers ovulation the bursting open of a dominant follicle.
Following ovulation, there is a steep decline in estrogen. The sack which contained the egg begins to secrete another hormone: progesterone which increases and becomes our dominant hormone in the second half of the menstrual cycle which is known as the luteal phase.
Each of these two phases last roughly two weeks in a typical cycle. If your cycle is longer than 28 days, the first half of the cycle will be longer, with the second half usually remaining around two weeks. After this second two-week phase, if your egg is not fertilised, the lining which has grown to support a potential pregnancy will be shed in the form of your period. The is accompanied by a sharp drop in all hormone levels as you return to baseline. This bleed becomes day 1 of your new cycle, and the process begins again.
Estrogen Dominance And Histamine Intolerance
Estrogen dominance and histamine intolerance share some common symptoms, including headaches, fatigue, and abnormal menstrual function. Estrogen and histamine also attach to the same receptors , which will result in the release of histamine from your mast cells present near your reproductive organs.;
The more estrogen your body has, the more histamine your mast cells will release. More histamine, however, will lead to more estrogen feeding a vicious cycle of estrogen dominance and histamine intolerance. If you are dealing with estrogen dominance, it is best to check for and address possible histamine intolerance as well. To learn more about the connection between estrogen dominance and histamine intolerance, I recommend reading this article.
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Increase Progesterone With Vitamins And Minerals
Foods high in Vitamin C, E, B, Zinc, and Magnesium, could stimulate or balance progesterone production. You can find them in berries, coconut, wheat bran, eggs, citrus fruits, and some seafood like fish and oysters.
Our Tip: try the Mediterranean diet and our berrylicious superfood drink Red Juice which has types of berries and an 8:1 Reishi mushroom concentration.
Zuma Nutritions Happy Hormones Tonic
While each of these herbs offers unique benefits for womens hormonal health, they work best together. Together, these herbs work synergistically help balance hormones, regulate the menstrual cycle, provide PMS relief, and regulate and support the health of the endocrine system.
Weve combined these herbs into our Happy Hormones Tonic, using only wildcrafted, organic, and biodynamically grown herbs, ensuring the highest quality and integrity that we can offer. We also take great measures to ensure that we do not use any toxic chemicals, fillers, or preservatives in any of our products.
This formula is especially helpful for women who are coming off the birth control pill or going through menopause. For many women coming off birth control, cycles remain irregular for up to two years after stopping the pill. Chasteberry can greatly shorten that time and helps ease the body into regaining its own natural rhythm. Chasteberry may also help to relieve many of the uncomfortable symptoms of menopause, including hot flashes, irregular cycles, depression, and flooding.
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Weight Gain And Cellulite
If youre low on progesterone, your body wont burn fat stores for energy. In addition, you lose progesterones anti-catabolic benefits, which help to protect your muscle tissue, particularly when youve had a rough week.
Your body will not burn fat. Instead, you will pull glucose into your bloodstream, which often means your body starts breaking down your muscle tissue to provide this quick source of energy. This can, in turn, lead to the production of cellulite.
Increased Risk Of Sleep Apnea
The risk of obstructive sleep apnea increases in women during and after menopause. Obstructive sleep apnea is a serious condition that causes people to stop breathing repeatedly during sleep. OSA occurs when muscles in the throat relax and block the airway during sleep. People who have this type of sleep apnea often snore. Researchers who performed one study found that perimenopausal and postmenopausal women who had lower estrogen levels were more likely to suffer from obstructive sleep apnea than women who had higher estrogen levels. More studies are needed, but women who feel tired or who have unrefreshing sleep should see their doctors to assess hormone levels and discuss risk factors and testing for sleep apnea.
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Changes In Weight Distribution
As estrogen levels decrease in women who are postmenopausal, they may notice they gain more weight around the abdomen and arms. This central obesity, as it is known, is dangerous because it increases a woman’s risk of cardiovascular disease. In one study, postmenopausal women who received hormone replacement therapy did not experience weight gain in the trunk and arm areas compared to women who did not take HRT. Women treated with hormones gained an insignificant amount of weight during the study in their legs. This pattern of fat distribution is not associated with an increased risk of cardiovascular disease. The treated women had better bone mineral density compared to those who did not receive hormone therapy, too. Talk to your doctor if you notice you’re gaining more weight around your middle. Hormone therapy, if it’s appropriate and safe for you, may help.
Why Would I Want To Take A Dim Supplement
Estrogen dominance creates uncomfortable symptoms such as bloating and fatigue. It can also cause depression and worse, so taking an estrogen balance supplement is an important decision.;
Many women report devastating symptoms during menopause. The hormonal shifts in peri-menopause and menopause result in estrogen dominance or estrogen deficiency. It is very common for my female clients to report that they don’t feel like themselves or that they feel they are “losing their minds.” Do not underestimate the effects of estrogen on mental health and clarity.
The most worrisome aspect of estrogen dominance is cancer. Some types of cancer are worsened by high estrogen,;which is why many people take DIM estrogen blockers. Unfortunately, high estrogen levels;affect both men and women.;Breast cancer and prostate cancer are especially;provoked by estrogen.
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Other Ways To Lower Fibroid Risk
Regular exercise may help prevent fibroids from developing or growing. This works in two ways: exercise manages your stress. Plus, it helps you maintain a healthy weight. And carrying extra pounds can throw your hormones into imbalance.
Making sleep a priority works in similar ways. When youre well rested, its easier to manage stress. Plus, getting adequate sleep is linked to lower weights. Meaning, once again, hormones are back in balance. And fibroid risk is lower.
Of course, not every case of hormone imbalance can be managed with lifestyle changes. And thats where your doctor can help you explore medical options. But, since all of these changes are good for you anyway, theyre a great jumping-off point if you think your hormones are out of whack. Just remember, even with balanced hormones, you may end up with fibroids. And if you do, come see our Houston-area fibroid experts. Well be happy to help you out!
How Estrogen Is Regulated
Before we dive into how to balance estrogen with diet and lifestyle changes, lets take a look at how estrogen is regulated in the body.
Our sex hormones, like estrogen, are constantly being produced. This means that they also need to be continuously excreted and removed from the body. If not, theyll build up and there will be too much of those hormones floating around.
The liver is our main organ that facilitates hormone and toxin excretion. That means your liver controls the excretion of excess estrogen.
First, the liver conjugates estrogen using detoxification enzymes and then secretes them with the bile into the small intestine through the gallbladder.
Estrogen, along with other compounds, is mostly reabsorbed in the small intestine and ultimately eliminated by the kidneys. Some of the compounds are then excreted in the stool, depending on how well they are reabsorbed in the small intestine.
The fewer hormones that get reabsorbed, the more that will be excreted in the stool, and thus eliminated from the body.
But sometimes this absorption and excretion process doesnt work as efficiently, and this excess estrogen hangs around in our bodies when we no longer need it. This can result in symptoms of estrogen dominance which is actually just high estrogen compared to other hormones and can affect our hormonal and overall well being.
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Rethink Your Beauty Products
Xenoestrogens, or foreign compounds that mimic estrogen, are also found in GMO cleaning and beauty products, phthalates, parabens, lead, formaldehyde, are all toxic and affect your endocrine system.;
Our Tip: Go for organic, vegan, 5-Free, 7-Free or 10-Free beauty products and makeup. Read the labels and research the ingredients to help balance hormones naturally.
Have Your Hormones Checked
Your heavy bleeding could also stem from having poor thyroid function. If your most important thyroid hormone, your free T3, is on the low end, find a provider who will help you optimize it. By testing your hormones, you can also discover whether you have higher estrogen levels. If natural remedies to boost progesterone aren’t effective, consider natural progesterone replacement therapy. I’ve seen this help a countless number of patients.
Lastly, when you’re dealing with a hormone imbalance, it’s a good idea to choose safe personal care products that are free from endocrine-disrupting chemicals like parabens and phthalates. Consider using the Environmental Working Group to learn whether your products are safe or only contributing to your PMS. Hopefully, these five steps can help you no longer dread that monthly cycle!
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How To Naturally Decrease Estrogen Levels
Responsible for developing and maintaining female characteristics, estrogen is one of the two main female sex hormones. Nutrition, weight, caffeine intake, and stress may play a role in altering estrogen levels, however, its important to remember that a persons hormonal health is unique to their health history and a number of other variables play a role in overall health. Therefore if you are seeking out natural ways to decrease high estrogen levels, some of the outlined methods here may be more or less effective than others.
Some lifestyle changes that can help lower estrogen levels include:
- Ditch the caffeine
The Bottom Line On Balancing Estrogen Naturally
Balancing estrogen levels naturally doesnt have to be an extra to-do on your already full list.
Most of these diet and lifestyle adjustments are what I would recommend for any woman looking to improve their general health and wellbeing.
There are some targeted approaches we can take to balance estrogen, specifically. But implementing these changes will help improve not only your hormone balance but your overall health as well.
Have you had any success with changing your diet and reducing excess estrogen? Please share your story in the comments below!
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Are Your Estrogen + Progesterone Levels Off Heres How To Tell
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Symptoms of sex hormone imbalance can present in a multitude of ways. Absent or irregular periods, long or short cycles, heavy/painful periods, PMS, anxiety, depression, weight gain, mood swings, breast tenderness/swelling, acne, headaches, insomnia, fatigue, and cravings can all be due to imbalances in our hormones. Whew!;
Hormonal conditions such as polycystic ovarian syndrome , endometriosis, and fibroids also have hormone imbalances at their root. The underlying causes of endometriosis and fibroids are unknown, but estrogen can make these conditions worse.;
To find out if your hormones are out of whack, you have to know what to look for. So lets start by reviewing some of our key hormone players that I cover in myHormone Balancing Guide and Cookbook and what it looks like for them to be in or out of balance.
Estrogen and progesterone are the two primary female sex hormones. However, the other hormone that can be a major player in sex hormone imbalances is testosterone. Well go through each in detail below.
Improve Your Gut Motility:
Improving bowel movement frequency and consistency is a key detoxification concept.; If you arent moving your bowels well, you are recirculating bad estrogens and microbial endotoxins that drive up more inflammation and impair liver function.
Consuming an anti-inflammatory diet with good fiber sources such as chia seed and flax seed, using bone broths, fermented foods and probiotics will improve bowel motility.; You should be moving your bowels a minimum of 1-2 times per day to clear out all the waste from the day before.