5 Hacks to Support Oestrogen Clearance in the Body
A lot of ladies who come to see me are concerned about their oestrogen levels, and working towards a healthier balance of oestrogen is important for both long term hormonal health and overall wellbeing.
Oestrogen is a family of hormones that play a role in the development and functioning of the female reproductive system, such as regulating menstruation, development of breast tissue, widening of hips and distribution of body fat. It also plays a role in maintaining bone density a swell as supporting cardiovascular health, helping to reduce heart disease risk as well.
When oestrogen is much higher relative to another sex hormone, progesterone, this is referred to as “oestrogen dominance”, and this hormonal imbalance has been linked to irregular or heavy periods, mood swings, weight gain, fatigue, low libido, fibroids, endometriosis, breast tenderness and more.
But did you know that our bodies have intelligent methods of clearing excess oestrogens from the body? The liver breaks oestrogens down through a process called conjugation, excretes them into bile which are then eliminated through faeces. The kidneys also play a role in regulating oestrogen levels and small amounts are excreted via urine. And finally, our gut bacteria also play a helping hand! Certain species of bacteria can metabolise oestrogens, which may affect the overall oestrogen balance within the body.
So here are my top 5 tips to support oestrogen clearance if you are concerned about having high levels:
Reduce body fat and stress – holding onto excess body fat (particularly visceral fat) can cause higher secretion of oestrogens; this is because adipose tissue can produce and release this hormone. This means = the lower your body fat, the lower your chances of oestrogen being produced by fat cells.
When it comes to stress, the more we can activate our parasympathetic nervous system (PNS), the more our sex hormones can be regulated better, leading to lower oestrogen levels.
Remove xeno-oestrogens: xeno-oestrogens are synthetic compounds that mimic the effects of natural oestrogen in the body, found in various environmental sources. They can bind to oestrogen receptors and exert oestrogen-like effects, interfering with normal hormone signalling and driving imbalance. Common sources include plastics, pesticides in fruits and vegetables, chemicals in self-care products such as fragrances and pthalates - opt for glass tupperware and bottles as much as possible and wash your fruits and veggies (or better opt for organic wherever possible!), and purchase non-toxic self-care products.
Remove or reduce alcohol - too much alcohol can raise oestrogen levels and also damage our liver, as a result this is going to be problematic for overall oestrogen balance and being able to eliminate any oestrogen excess.
Eat cruciferous vegetables – cruciferous veggies contain indol-3-carbinol, a compound which supports the metabolism of oestrogen via the liver. Food sources include broccoli, cauliflower, kale, cabbage, Brussels sprouts, radishes and watercress.
Up your fibre intake - fibre is really key for ensuring regular bowel movements which is going to help flush out any excess oestrogen. Opt for a plant-rich diet high in fruits, vegetables, nuts, seeds, whole grains and legumes and aim for that 30g daily recommendation!
In my clinic I provide functional testing if you are interested in investigating your oestrogen (and other sex hormone) levels in further depth to provide personalised insights on nutrition and supplementation. Enquire now via e-mail on info@ardere.com.