Estrogen Dominance

Estrogen dominance has become a common occurrence that can be frustrating for a variety of reasons. Let’s first talk about the two major female hormones- estrogen and progesterone. You can think of these hormones like a see-saw, that they help to balance out one another.

In ovulating women, there is a part of the cycle where estrogen is dominant (during the ovulatory phase) and a part of the cycle where progesterone is dominant (during the luteal phase). These hormones are not only important for ovulation, but have a host of other functions in the body. Ovulation is not only a sign of fertility, but is a sign of overall health in a woman’s body!

Estrogen dominance can throw off this delicate balance of hormones. If you have charted your cycles using cervical mucus, estrogen dominance may be suspected due to increased amounts or constant estrogenic mucus. Estrogen dominance can also be suspected based off of symptoms.

Symptoms of estrogen dominance may include:

-irregular or heavy periods

-painful periods

-breast tenderness, especially premenstrually

-storing fat around the abdominal area

-acne

-anxiety, depression, or mood disorders

-fertility issues

-fatigue

-excess fluid retention

Causes of Estrogen Dominance

What causes estrogen dominance? Excess estrogen can occur from the body producing too much estrogen or struggling to eliminate estrogen through the liver and bowel. Additionally, there are substances called xenoestrogens in our environment that mimics estrogen in the body.

Estrogen is largely secreted by fat tissue. Women who have excess adipose tissue (fat cells) will likely have increased estrogen levels.

The liver and bowel are responsible for detoxification and elimination of excess hormones, including estrogen. Any liver or bowel disease can lead to improper excretion of estrogen. Poor thyroid function can also cause impairment of the elimination of estrogen.

Another way that excess estrogen is produced is through xenoestrogens, or foreign substances that mimic natural estrogen, but are slightly different. Some common xenoestrogens include:

-BPA, which is found in plastics, the lining of aluminum cans, and on paper receipts

-Non-organic fruits and vegetables, due to the pesticide residue

-Non-filtered water, due to hormones and pesticides present in the water

-Birth control pills/ other synthetic hormone use

-Household and personal care products with synthetic fragrance

Let’s do a deeper dive into this last point about synthetic fragrance. If you flip over the ingredient list on most household and personal care products (household cleaner, laundry detergent, perfume, candles, body lotion, deodorant, body wash, face wash, etc.) you will likely see “parfum” or “fragrance” listed on the bottle. “Fragrance” is a loophole term where companies are allowed to choose from a list of over 3,000 chemicals, add as many of them to their product as they want, and simply add “fragrance” to the ingredient list instead of listing all of the actual chemicals they used. Many of these 3,000 chemicals wreak havoc on hormonal and overall health. In fact, 1 in 20 of these chemicals earned a “high” hazard score, and 1 in 6 earned a “moderate” hazard score, according to the Environment Working Group (EWG). Many of these chemicals are phthalates, which are known to be strong hormone disruptors and have been linked to reproductive system birth defects in baby boys. When we see “fragrance” listed on the ingredient list, we have no idea how many of these chemicals we are lathering onto our bodies and breathing into our lungs.

 The best way to avoid these chemicals is to read your labels! Just as we read the nutrition facts and labels on food, we should be doing the same with our products. Please also note that “greenwashing” is very prevalent. This concept is when companies give off the indication that their product is “natural” by their phrasing or design of the bottle (such as using plants or greenery on their packaging) to make the consumer think that the product is nontoxic. The true test will always be what is on the label!

List of my favorite nontoxic products

Thyroid Function

We also have to discuss estrogen levels in relation to the thyroid. The thyroid is a small gland on the neck that is responsible for the metabolism of the body. The thyroid hormones are responsible for the processes of the body to function optimally, including digestion and detoxification. When we talk about how to improve estrogen dominance, it is almost synonymous with what we would do to optimize our thyroid health. Fixing thyroid problems will cause significant progress with overall health in the body and hormones, including estrogen.

If you or someone you know have struggled with thyroid problems, you may know some of the symptoms of low thyroid function- hair loss, constipation, fatigue, feeling cold. The thyroid is responsible for the proper rate and thermogenesis (production of heat) in the body, so it makes sense why people would have these symptoms if their thyroid is under-functioning. Even the hair follicle has a receptor for thyroid hormone. If there is not enough thyroid hormone, the hair will fall out because the thyroid hormone provides an abundance of energy for the hair to grow.

Having low thyroid hormones can cause problems with the liver being able to detoxify excess hormones, including estrogen. Additionally, the inactive form of thyroid hormone (T4) needs to be converted into the active form (T3) by enzymes from the liver and intestines. Therefore, these organs need to be performing optimally to be able to convert T4 into the active form, T3, that the body can actually use and cause a pro-metabolic effect. Thyroid hormones drive oxygen and glucose into the cells, which increases temperature and the rate of metabolism. This pro-metabolic effect will increase the rate of many functions in the body, including hair growth, increased digestion, and the ability of the liver to detoxify efficiently.

The way we traditionally test for thyroid function in Western medicine is doing a disservice to so many people. Typically TSH alone is tested via bloodwork. To give a brief overview, TSH is secreted by the pituitary gland. TSH stimulates the thyroid gland to produce T4 and T3. If there are sufficient amounts of T4 and T3, the TSH levels are low. If there is not enough T4 and T3, the TSH will rise, “screaming” at the thyroid gland trying to get it to produce more T4 and T3.

The ”normal range” of TSH is often not a good indicator of thyroid function. The normal range used to be 0.3-3, and is now 0.4-4. It is absolutely possible for TSH levels to be within the normal range, and still have symptoms of hypothyroidism.

When people are treated for hypothyroidism, they are given a T4 medication. Because the body now has more T4, TSH will decrease to be in the normal range. So, your hypothyroidism is “fixed”- but not really. Remember, T4 is the inactive form and needs to be converted to T3 to have any effect on the body. The thyroid gland does naturally produce some T3, but taking T4 will cause a decrease in TSH which will then lead to a decrease in T3 production by the thyroid. Less T3 production means less active form of thyroid hormone, which can cause worsening of hypothyroidism symptoms.

The liver and the intestines need to be working well to successfully secrete the enzymes needed to convert T4 into T3. If the liver and intestines are not healthy (due to hypothyroidism or another cause), taking a T4 medication will not cause appropriate conversion into the active form, T3. In this case, taking this medication will cause a decrease in TSH, which will cause an overall decrease in T3, thus worsening the hypothyroidism.

There are more specific tests that can be ordered online to give a more accurate reading regarding your thyroid function. A simple, free way where you can assess yourself at home is by taking your heart rate and basal body temperature in the morning, both before eating and again after eating. An adequate heart rate should be between 77-88 bpm. Basal body temperature should be around 98.6 degrees F on a consistent basis.

It is important to test in the morning, where thyroid function is at its lowest because stress hormones are high. Thyroid hormones and stress hormones oppose one another.

There are two main reasons why heart rate and temperature would be within the normal range. One reason would be because the thyroid is functioning well. Another reason could be because stress hormones are elevated, which will raise the temperature and the heart rate.

If heart rate and temperature are normal upon waking but then are outside the normal range after eating, it can indicate a thyroid problem. Upon waking, heart rate and temperature may be in the normal range and it may appear that thyroid function is good. However, after eating, stress hormones will drop, and if heart rate and temperature also drop, it can indicate low thyroid function. Normal heart rate and temperature in the morning, which drops after breakfast, indicates a “pseudo-fast metabolism.” What appeared to be a normal heart rate and temperature was actually due to high stress hormones, not due to a well-functioning thyroid.

This information is just scratching the surface on the role of the thyroid in overall health. You may be wondering, “what can I do?” if you feel your thyroid may not be functioning optimally. We will go more into detail on lifestyle changes that can be made.

Tips for Thriving Hormones and Health

I’m going to discuss a list of lifestyle changes I would recommend for anyone struggling with estrogen dominance. (Note: these are actually the suggestions I would have for anyone wanting to live a low-toxin, healthy life.) There are so many thoughts about different diets and how one food is praised by one group and villainized by another. Through all of my research, I have come to the conclusion that the healthiest way to eat is how our ancestors used to. I also want to note that I do not follow these tips perfectly at all- I firmly believe in moderation being the key to sustainability.

 It is also important to note that it is unrealistic to make all of these changes overnight, nor would I recommend trying. The only way that permanent progress will be made is through gradual changes. Additionally, stress is just as harmful to us as any of the “bad foods” are. Please take this list as a guide and a suggestion, and do what is feasible for you during this season of life and considering your budget.

 -Incorporate grass-fed and pasture raised animal products “head to toe” into your diet, meaning to eat the entire animal and not just muscle meat like we are used to. The source of animal products is imperative. The best place to get meat from is a local farm, where you can ensure that the animals graze outside and are given non-GMO grain, if any. If animals are caged up and fed GMO corn and soy, they will have lots of fat from eating these foods. This fat will contain large amounts of estrogen that would then be consumed.

-Animal fat is healthy, WHEN it comes from high quality sources.  Eating animal organs (I know, I know) is a superfood, especially liver. If the thought of eating beef liver or other organs is too much for you to handle, you can buy desiccated beef liver capsules to get many of the benefits. The liver is the storage center for nutrients, and is a powerhouse of vitamins and minerals to consume.

 I know that many people are still told that animal fat and saturated fats clog your arteries and lead to heart disease. Is that the truth?

 A metanalysis, looking at 21 studies and 347,000 people showed no correlation between saturated fat consumption and heart disease. When saturated fats were replaced with carbohydrates, there was an increase in triglycerides (fat in the blood) and a decrease in HDL (the “good” cholesterol).

 A metanalysis of almost 500 men showed when they began eating polyunsaturated fats instead of saturated fats, they experienced higher death rates from heart disease and from all other causes.

 High Lipoprotein (a) levels are one of the main causes of heart disease. This study shows that the best way to reduce levels of Lipoprotein (a) is by eating saturated fats and omega-3 fatty acids.

-Using animal bones can be used to make homemade bone broth. The more gelatinous bone broth is, the more gut-healing collagen is present. You can also buy powdered collagen to add to smoothies, drinks, or baked goods. Remember that quality is important for these supplements! A favorite in our household is the chocolate collagen or the elderberry collagen to make healthy flavored milk drinks.

-Pasture-raised eggs, particularly egg yolks. Ideally from a local farm or from backyard chickens.

-Raw dairy, especially raw milk. Ideally from a local farm. With traditional dairy, animals are fed corn, soy, and polyunsaturated fatty acids to increase their fat content, which will lead to increased estrogen that will be present in the milk.

During the pasteurization process, lactase (the enzyme used to break down lactose) is destroyed. It makes sense why so many people are lactose intolerant. The natural enzyme that was present to help break down the lactose was destroyed!

 Raw dairy is also a natural probiotic. Having a dairy intolerance is very indicative of small intestinal bacterial overgrowth (SIBO). SIBO decreases the production of lactase, making it more difficult to break down lactose.

 Find raw milk near you at www.realmilk.com.

 -Prioritize organic fruits and vegetables. If budget is a concern, follow the Environmental Working Group’s list of the Clean 15 and Dirty Dozen to decide which foods to buy organic.

 -Lots of protein! Most people under-eat protein. Liver function is impaired without enough protein. Aim to eat 30 grams of protein with each meal. The average person needs 1.5 grams of protein per pound of body weight.

 -Decrease phytoestrogens, such as soy, alcohol, and polyunsaturated fatty acids (PUFAs). PUFAs are found primarily in seed oils, such as canola, soybean, sunflower, and vegetable oils. These types of oils are in almost all processed foods. These oils are highly susceptible to oxidation when exposed to light or heat (i.e. cooking), and cause cellular damage, accelerated aging, and disease when consumed. They are also high in omega-6s, which cause inflammation. Opt for using avocado oil or high-quality animal fats such as lard or butter.

 -Not eating enough calories each day is a huge reason why thyroid function may be impaired. If the body is not receiving enough calories, it has to slow down all of its functions to preserve energy and calories. I cannot say for certain how many calories you specifically should eat, but the average adult should be eating around ~2,500 calories a day. If you are not close to this number, don’t try to eat that amount tomorrow! It will be a gradual process. A good first step is incorporating a bedtime snack into your day.

 -Move your body daily, but avoid strenuous exercise, such as HIIT, long distance running, or anything that makes you fatigued or out of breath. Favor low-intensity, low-volume exercise such as walking and low-intensity strength training. Just exercise until you feel a burn in your muscle or lose your breath, and then stop and take a break. Exercise only needs to be 10-20 minutes. (Note: if certain exercises like going on a long run make you happy and feel good, do it! Again, everything in moderation. This suggestion is simply because intense exercise causes an increase in stress hormones, which can impair thyroid hormones).

 -Use glass instead of plastic to store your food, and do not heat food up in plastic. Use a glass or stainless-steel water bottle instead of plastic.

 -Buy food (such as tomatoes) in glass instead of aluminum cans. Buy dried beans instead of canned beans, as BPA lines the inside of aluminum cans.

 -Use a high-quality water filter, making sure that the filter removes fluoride. Fluoridated water interferes with the absorption of iodine, which is needed to make thyroid hormones. A high-quality water filter will also remove pharmaceuticals and xenoestrogens that are typically found in water. To see what is found in the water in your area, you may go to the EWG Tap Water Database and type in your zip code. Great options for water filters are Berkey and Clearly Filtered.

 -Use non-fluoridated toothpaste. Fluoride is a neurotoxin. An article from the Journal of American Pediatrics states that fluoride should be avoided for pregnant mothers and infants due to a significant study finding fluoride lowered measures of intelligence and behavior. A lawsuit against the EPA on behalf of several organizations began in June 2020. The lawsuit is an attempt to have the EPA ban water fluoridation throughout the United States.

 -Get sunlight (without sunscreen)! When exposed to bright light, energy-producing cells increase. Even in the winter, sunlight is important. Depending on where you live and your schedule, using a red-light therapy device can be used if unable to obtain adequate sunlight. Multiple studies have proven that the use of red-light therapy has allowed participants to reduce, or stop altogether, their medication for hypothyroidism.

 -Remove household and personal care products with artificial fragrance or other chemicals. Start slow- when one product runs out, replace it with something less toxic. Low toxin product list

-Top foods for optimal health, specifically for thyroid and hormonal health:

-Fruit (ideally organic)

-Grass-fed dairy, ideally raw dairy

-Grass-fed meat, organs, and bones (i.e. bone broth)

-Pasture-raised eggs

-Wild-caught shellfish, oysters, shrimp, scallops, squid, cod

-High quality salt (Redmond is my personal favorite)

-Coconut oil/saturated fats (butter, lard, tallow)

-Mushrooms

-Raw carrots (Raw carrots contain an antimicrobial compound to keep them from being eaten while growing underground. This compound can help rid the intestines of bacteria and pathogens. The fibers also help bulk up the stool and bind with estrogen to eliminate from the body.)

-Sourdough bread/sourdough baked goods (The fermentation process breaks down phytic acid in the wheat to allow for better nutrient absorption. The gluten content is reduced significantly when baked goods are long-fermented.)

 -Specific foods/supplements to decrease estrogen:

-Chamomile

-Nettle root

-Milk thistle

-Celery

-Parsley

-Guava

-White button mushroom

-Citrus (oranges)

-Raw carrots

-B vitamins, especially biotin (found in high amounts in egg yolks)

-DIM supplement (DIM is a compound found naturally in small amounts in cruciferous vegetables. DIM allows for increased estrogen metabolism and lowers estrogen levels.)

 Summary

 Estrogen dominance can be caused by a variety of factors. All of the body systems are interconnected and need to be addressed, rather than isolating one specific system. So much of every facet of health revolves around the food and water we consume and the products we use.

As a summary, estrogen dominance is caused by excess production (often due to fat cells), poor excretion, or the use of estrogen-like compounds known as xenoestrogens. The elimination system of estrogen is largely impacted by thyroid health, because the thyroid affects how well the liver and intestines are working. Well-functioning liver and intestines are critical for appropriate elimination of estrogen.  

My hope is that this information will provide some value to you. This information is based on my opinions from the research that I’ve done at this time. I am in no way saying that this path is what you should follow or that there is no other way to achieve health. I am constantly learning new information and will surely adjust my choices and lifestyle as I continue learning. Remember, stress is more toxic than almost anything else, so please do not allow this information to cause you increased stress or for you to feel like you have to change everything this week. A healthy lifestyle is filled with gradual changes so that they are maintainable. If you want to start with a couple things that will make huge changes, I have two main recommendations. Start researching local farms in your area and begin stocking up on high-quality meat. Also, when your household and personal care products run out, replace them with something less toxic.

 May God bless you with health and happiness!

Leah