Dominated by Oestrogen

PMS, endometriosis, ovarian cysts and uterine fibroids are all related to Oestrogen Dominance.

Oestrogen is a naturally occurring hormone in both men and women that serves many functions. In women, this hormone assists the growth and development of secondary sexual characteristics such as breasts during puberty and helps regulate the menstrual cycle. In males, oestrogen plays a role in modulating libido, erectile function and the production of sperm. When there is an imbalance of hormones and a dominance of oestrogen, the growth promoting effects of this hormone wreak havoc on the body. The imbalance may be due to an excess of oestrogen being produced or poor clearance of oestrogen (either due to a sluggish liver or inadequate bowel emptying). A reduction in production of the hormone progesterone, that counteracts oestrogen, may also be the cause of the hormone imbalance. Oestrogen dominance (OD) may manifest in the body as a set of nasty symptoms associated with PMS including:

• Sore and lumpy breasts

• Headaches

• Abdominal pain and cramping

• Mood disturbances

• Anxiety

• Depression

• Aching muscles

• Bloating

• Excess water retention

• Food cravings

Other symptoms and conditions related to OD include:

• Heavy bleeding or clotting

• Irregular periods

• Ovarian cysts

• Uterine fibroids

• Endometriosis

Oestrogen dominance was what led me to discovering natural medicine. I spent most of my adult life on and off different forms of the oral contraceptive pill (OCP), in order to reduce the amount of suffering I experienced each month. The cyclic mood disturbances, painful cramping, haemorrhaging blood and bouts of anxiety and depression were replaced by weight gain, low libido and an inability to experience any kind of emotion when I was on the OCP. After many years of suffering and being disillusioned by the western medical approach, I sought out the support of natural medicine. I learnt that severe PMS, like mine, effects almost 50 % of women worldwide; so common that it is expected and widely accepted (Direkvand-Moghadam & Sayehmiri, 2014). I realised that nature would not bring this level of suffering and that there must be something else going on, an imbalance of some kind. My studies led me to discovering Ruth Trickey and her amazing bible on Women, Hormones and the Menstrual Cycle. She describes how OD develops as a response to dietary imbalances, lifestyle factors and exposure to environmental toxins and chemicals (Trickey, 2011).  I have summarised some ways in which we can bring our hormones back into balance, but bear in mind this is just a basic guide.

Nutrition

Diets high in REFINED CARBOHYDRATES (white bread, pasta, white rice) and SUGAR are linked to OD (Trickey, 2011).

• Reducing our intake of sugar and swapping over to complex carbohydrates allows a slower release of sugars into the bloodstream, less insulin spikes and more sex hormone binding globulin to get rid of excess oestrogen. Complex carbohydrates include beans, lentils, chickpeas, whole grains and vegetables (though i'd go easy on the grains as these can be inflammatory) (Whitney, Rolfes, & Crowe, 2014)

High SATURATED FAT intake has some links to OD.

• I would suggest continuing to include whole healthy fats like nuts, seeds, organic egg yolk, wild caught salmon and avocados as we need fats to make our hormones. These contain a mix of saturated fats and anti-inflammatory omega-3 fatty acids.

• Make reductions to animal based fats from inorganic meat. Toxins accumulate in the fatty tissue of animals and head straight into your blood and liver after consumption.

• Reduce your intake of processed vegetable oils like sunflower and canola oil (high in inflammatory omega-6 fatty acids) and totally ELIMINATE all trans fatty acids contained within synthetically produced margarines and vegetable shortening. Trans fats are super damaging to the body as they cause the release of harmful free radicals that attack cellular structure (Gropper & Smith, 2013). .

FIBRE intake is an important consideration with OD.

• The oestrogen that is no longer needed by the body is sent to the liver where it is processed into oestrogen metabolites that get sent to the bowel for excretion. When diets are highly processed and low in fibre, our stools remain in our gut for longer and the metabolites of hormones are reabsorbed from the bowel back into the bloodstream. Some oestrogen metabolites have greater growth promoting effects than oestrogen itself and have been linked to breast cancer. Upping our intake of fibre containing foods like fresh fruit and vegetables (green leafy ones especially), flaxseed, chia seeds and psyllium seeds and husk helps to move the bowels and eliminate these metabolites (Trickey, 2011). You will also need to consider your intake of filtered water, making sure you’re adequately hydrated.

LIVER SUPPORT to help detoxify oestrogen into less harmful metabolites.  

• Reducing the load on the liver produced by alcohol, smoking and drugs (discuss with your doctor before coming off any pharmaceutical medication).

• Eat organic as often as you can. Chemical pesticides and herbicides sprayed on crops accumulate in the liver and have been linked to hormonal imbalances, respiratory problems, memory problems, cancer, depression, skin conditions and neurological conditions like Parkinson's disease (University of Washington, 2013). Although there's cost to consider, you could try growing some organic produce or heading to your local farmers market on the weekend. Start by swapping to organic for the dirty dozen (produce with the highest chemical residue). And take into consideration what you save on medical bills by focusing on these preventative health measures.

• Bitter green vegetables like rocket and dandelion leaf and root (it's most likely growing in your garden, turn it into a tea) and vegetables from the brassica family including broccoli, cabbage and kale assist with cleansing the liver of toxins and harmful waste products by boosting liver detoxifying enzymes.

• Supporting liver detoxification enzymes through the methylation pathway by ensuring the adequate intake of B vitamins, especially folate (green leafy vegetables) and vitamin B12 (animal products or methylcobalamin in supplemental form). Also being mindful of the impact of alcohol on depleting B vitamins (Trickey, 2011).

Lifestyle 

EXERCISE

• Androgens which are converted into oestrogen are produced in adipose tissue, therefore excess fatty tissue may mean more oestrogen and its metabolites floating around. Add some exercise to your schedule - find something that you enjoy. Consider walking to work or a brisk walk at lunch time (half an hour each day if you can). Not only will this assist weight management but provides a boost to brain endorphins which keep us calm, leading me to the next recommendation (Trickey, 2011; Healthline, 2017)

STRESS MANAGEMENT 

• When we are in a constant state of stress the body favours the production of the stress hormone cortisol over other hormones. This can tip our hormone balance off, leading to a reduction in progesterone and dominance of oestrogen.

• Reduce your stress load by incorporating daily practices of meditation (breath and body awareness), gratitude journalling and yoga (Trickey, 2011). Spending time in nature is also a wonderful way of becoming more present, calm and content.

ORAL CONTRACEPTIVE PILL

• Using the OCP long term suppresses our natural ability to produce progesterone causing oestrogen to become unopposed and dominant (again looking at alternatives and discussing with your doctor before coming off the OCP) (Trickey, 2011). The World Health Organisation has also released a report about the nutrient depleting effects of OCP use with key nutrients being folate, vitamins B2, B6 and B12 important for oestrogen clearance. So if you're on the OCP you may want to think about boosting your nutrient intake (Palmery, Saraceno, & Vaiarelli, 2013).

Environmental

XENOESTROGENS

• The environment we live in is oestrogenic. Chemical substances such as phthalates, pesticides, PCB's and DDT mimic oestrogen in the body and are called xenoestrogens. These chemicals are in our shampoos, skin care products, sprayed on fruit and veges and contained within anything that is stored in plastic! Swap over to natural skin and hair care products, organic produce (again!), buy and store foods in glass jars and containers.

• The hormones in the meat and dairy consumed also have an oestrogenic effect on the body so be mindful of your intake, opting for organic (Tonic Australia, 2004).

There are quite a few suggestions listed here, many of which are beneficial to anyone, whether or not OD is suspected. You may like to start small and consider making a few adjustments and checking in with how you’re feeling, observing your cycle that month, then exploring more changes the following month. It does take time to clear out the excess of oestrogen and it’s metabolites, so patience is essential on this journey. And I would highly recommend seeking the support of a qualified Nutritionist or Naturopath, as they can test your hormone levels and check for other causative factors.