How To Flush Out Excess Estrogen

Estrogen is an essential hormone responsible for many critical body functions, including reproductive health, cognitive function, bone density, and even cardiovascular health. For women, there are three main types of estrogen: estrone (E1), estradiol (E2), and estriol (E3).

While estrogen is necessary for optimal health, having too much of it—particularly in relationship to progesterone—can cause a condition known as estrogen dominance. This hormone imbalance can lead to uncomfortable symptoms and may increase the risk of developing various health conditions.

If you're experiencing symptoms such as painful periods, weight gain, mood swings, or even more severe issues like migraines or fibroids, estrogen dominance may be part of the picture. Let's explore what causes excess estrogen and how to flush it out (i.e. metabolize it) through diet, lifestyle, and other holistic approaches.

What is Estrogen Dominance?

Estrogen dominance occurs when your estrogen levels are too high or too high in relationship to your progesterone levels. Most commonly, it is an estrogen-to-progesterone relationship concern rather than a high level of estrogen alone. This imbalance can result in a range of symptoms, including:

• Painful, heavy, or irregular periods
• Breast tenderness
• Weight gain, particularly around the hips and thighs
• Acne
• Fatigue
• Mood swings and irritability
• Migraines
• Digestive issues
• Low libido

Estrogen dominance has also been linked to an increased risk of conditions like endometriosis, polycystic ovary syndrome (PCOS), and even certain cancers such as breast, ovarian, and uterine cancers.

What Causes Excess Estrogen?

Several factors contribute to elevated estrogen levels:

1. Xenoestrogens: These are synthetic chemicals that mimic estrogen in the body and are found in plastics, pesticides, and some personal care products.
2. Liver dysfunction: Your liver plays a crucial role in detoxifying excess estrogen. If it's not functioning well, estrogen can build up in your system.
3. Excess body fat: Fat cells produce estrogen, so carrying extra weight can contribute to the experience of estrogen dominance.
4. Chronic stress triggers the release of cortisol, which can interfere with progesterone production and lead to estrogen dominance.
5. Gut dysbiosis: An imbalance in your gut microbiome can prevent estrogen from being properly excreted and allow it to be reabsorbed into the bloodstream.

How to Flush Out Excess Estrogen

Balancing your hormones takes a multifaceted approach, but there are several effective ways to flush out excess estrogen (i.e., metabolize estrogen) and support a healthy estrogen-to-progesterone hormonal balance.

1. Increase Fiber Intake

Fiber is essential for binding to excess estrogen and eliminating it through stool. If you're constipated or have gut imbalances, excess estrogen may be reabsorbed. Aim to eat plenty of fiber-rich foods such as:

• Cruciferous vegetables (broccoli, cauliflower, kale)
• Flaxseeds (always consume them ground)
• Chia seeds
• Fruits (raspberries, apples, pears)

2. Exercise Regularly

Exercise aids in the elimination of excess estrogen through perspiration or sweat. It can also boost your sex hormone-binding globulin (SHBG), which is crucial since SHBG binds to estrogens and makes them inactive. Exercise can also increase your metabolism and burn excess body fat, lowering circulating estrogen by reducing aromatase enzymes.

3. Reduce Exposure to Xenoestrogens

Xenoestrogens are endocrine-disrupting chemicals in everyday items like plastics, pesticides, and certain cosmetics. To reduce your exposure:

• Choose organic produce when possible to limit pesticide ingestion
• Avoid plastics or polycarbonate
• Opt for natural personal care products free from parabens and phthalates
• Use glass or stainless-steel containers for food storage instead of plastic

4. Try Estrogen-Clearing Foods and Supplements

The foods and supplements below can assist your body in clearing out excess estrogen. It’s important to know that you shouldn’t jump to supplements unless you’ve either tested and/or are working with a practitioner.

• Cruciferous vegetables contain Diindolylmethane (DIM) and Indole-3-Carbinol (I3C), which help metabolize estrogen.
• Resveratrol, a polyphenol in grapes and dark berries, provides high antioxidative and estrogen-clearing support.
• Green Tea extract or Epigallocatechin Gallate (EGCG), a type of antioxidant found in green tea, ****has been studied for its estrogen-balancing effects.
• Supplements like Calcium-d-glucate, Taurine, and Lecithin can support the liver’s estrogen detoxification.
• Foods rich in Prebiotics and Probiotics (especially keystone strains of Lactobacillus and Bifidobacteria species) can help metabolize estrogen.

5. Manage Stress

Stress plays a significant role in the development of estrogen dominance. Make an effort to lower your stress levels, including removing all stimulants from your diet, such as coffee. These stimulants cause your adrenal glands to release hormones such as cortisol and adrenaline. As a result, these can suppress your ovulation, allowing for progesterone insufficiency and, therefore, estrogen dominance.

You can also focus on stress management techniques like:

• Mindfulness and meditation
• Breathing exercises
• Adequate sleep

Finding Balance

Flushing out excess estrogen and balancing your hormones may take time, but it’s entirely achievable through diet, lifestyle, and natural supplements. Eating a fiber-rich diet, exercising, reducing exposure to xenoestrogens, and managing stress can restore your body’s balance and start feeling your best again.

If you’re experiencing symptoms of estrogen dominance, it's always a good idea to work with a healthcare provider to test your hormone levels and develop a personalized plan. Hormonal health is complex, and professional guidance can make all the difference in your journey to balance.

Sources:

https://www.ncbi.nlm.nih.gov/books/NBK538260/

https://www.hopkinsmedicine.org/health/conditions-and-diseases/estrogens-effects-on-the-female-body

https://my.clevelandclinic.org/health/diseases/22363-high-estrogen