Estrogen Dominance and Nutrition

Estrogen Dominance — What Is It?

Excess estrogen in the body or “estrogen dominance”  is a condition of too much estrogen in relation to progesterone manifesting itself as many negative signs and symptoms. Some possible contributing factors to an excess build-up of estrogen can be: excessive alcoholic consumption, poor dietary habits, obesity, dysbiosis, high exposure to xenoestrogens, and lack of progesterone. Some common signs and symptoms of excess estrogen are: tender breasts, water retention, mood swings and irritability, fibrocystic breast disease, fibroids, endometriosis, PMS, cervical dysplasia, and dysmenorrhea.

Estrogen is a class of naturally occurring sex hormones produced by the ovaries and the adrenal glands, with the most commonly discussed forms being estrone, estradiol, and estriol. Estrone or E1 is converted from estradiol primarily in the liver and in fat cells from precursor hormones androstenedione, progesterone, and dehydroepiandrosterone, also known as DHEA. Estradiol or E2 is the most bioactive form of estrogen, produced by the ovaries and is considered a growth hormone due to its proliferative effect — it stimulates endometrial cells in preparation for pregnancy, prompting breast tissue growth (Lucille). E3 (Estriol) is a preferred form used in hormone replacement therapy because it is a weaker form than the others.

Estrogen is metabolized in the liver and proper and normal functioning metabolism keeps the body’s estrogen content in balance. One way in which the liver detoxifies or metabolizes estrogen is during the phase-II detoxification, and more specifically glucuronidation (LaValle). Glucuronic acid conjugates some drugs, food additives, and hormones, especially estrogen by attaching to it and creating a new, harmless substance that can be eliminated from the body (Lucille).

Estrogen dominance occurs when there is an excess of estrogen and not enough progesterone to counteract its effects. These two hormones are both needed to carry out functions in the body, however we want the amounts of both to be within reason. There are numerous studies demonstrating that excess estrogen can cause breast, uterine, and ovarian cancers (Lucille). As mentioned earlier, xenoestrogens are one factor that can contribute to estrogen dominance. Xenoestrogens are foreign substances with estrogen-like effects in the body which can mimic natural estrogen or block it at estrogen receptor sites on cells throughout the body. This can cause a disruption in normal endocrine activity leading to many undesirable symptoms. These man-made estrogens can be found in our water supply, soil, air, and the food we eat and are usually derived from petrochemicals including pesticides, chemicals, cleaners and plastics just to name a few.

What Can I Do Nutritionally to Lessen the Effects of Estrogen Dominance?

Nutritionally speaking, emphasizing a diet that will support estrogen detoxification pathways by supporting the liver is a good start if you suspect, or have been diagnosed with this condition by your practitioner. Foods that are good sources of diindolylmethane will be highlighted below as well as other foods that play a role in other detoxification pathways (sulfation, hydroxylation, and methylation). Becoming aware of xenoestrogen exposure and ways to avoid them is key as well. Supporting proper digestion with the use of cultured foods and/or supplemental probiotics is also important since dysbiosis can often be a contributing factor to excess estrogen.

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Nutrients for Estrogen Dominance

High-fiber foods should form a major part of the diet to prevent heart disease, various forms of cancer, and diabetes. Lignans are compounds found in high-fiber foods that show important properties, such as anticancer, antibacterial, antifungal, and antiviral activity. Lignans bind to estrogen receptors and interfere with the cancer-promoting effects of estrogen on breast tissue. They also increase the production of a compound known as sex hormone-binding globulin, or SHBG which regulates estrogen levels by escorting excess estrogen from the body (Murray).

Healthy carbohydrate sources from vegetables and some fruits should be included in a diet when excess estrogen presents to provide dietary fiber, vitamins, minerals, phytonutrients and other important nutrients needed to support all detoxification pathways in the liver therefore optimizing proper estrogen metabolism.

Some good sources of healthy carbs are:

• Broccoli
• Brussels sprouts
• Cauliflower
• Kale
• Arugula
• Onions
• Cabbage
• Apple

Folic Acid is a key nutrient required for phase-two detoxification, a process by which fat-soluble estrogen can be converted into a water-soluble form in order to be properly metabolized and eliminated — not stored in the body (LaValle). Folic acid, also known as folate functions together with vitamin B12 in many body processes. Folic acid, vitamin B12, and a form of the amino acid methionine known as SAM (S-adenosyl-methionine) function as methyl donors, donating methyl molecules to facilitate reactions in the body (Murray). Methylation is one pathway in phase-two detoxification in which circulating estrogens can be conjugated. Slow methylation can lead to an increase in estrogen-related disorders such as PMS, fibrocystic breasts, ovarian cysts, and endometriosis, or may even trigger estrogen-related cancers (LaValle). Ensuring that adequate folic acid is present in the diet will be one way of promoting a proper methylation pathway of detoxification.

Some good sources of folic acid are (according to www.whfoods.com):

• Asparagus
• Spinach
• Lentils
• Beets
• Collard greens
• Broccoli

Diindolylmethane (DIM) is a natural antioxidant and phytonutrient found in cruciferous vegetables which can promote healthy estrogen metabolism by reducing the levels of the dangerous 16-hydroxyestrone and increasing the cancer-protective 2-hydroxyestrones (Lucille). It is important to note that many members of the cruciferous vegetable family can be goitrogenic (possibly causing enlargement of the thyroid), so it may be best to lightly steam or cook these vegetables rather than consuming raw to minimize these effects. DIM also is available in a nutritional supplement form (a more concentrated form than what one could attain from veggies).

The best sources of diindolylmethane are found in the Cruciferous family of vegetables which include (according to www.whfoods.com):

• broccoli
• cauliflower
• cabbage
• Brussels sprouts
• arugula
• kale
• turnips
• bok choy
• horseradish

Limiting Sugar Intake is also recommending if you suspect you have estrogen dominance. As we now know, excessive sugar consumption can set one up for a predisposition to diabetes and blood sugar issues as well as possibly contribute to other degenerative diseases. To learn more here about the deleterious effects of sugar, read this old post: http://wp.me/p5E8l7-7H

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In summary, there are a variety of factors that can contribute to excess estrogen or “dominance” in both men and women. Not only is it important to identify any existing contributing factors (alcohol consumption, obesity, lack of progesterone, etc.), but it is necessary to incorporate a diet containing nutrients which will support the detoxification pathways in the liver. Consider eliminating any exposure to xenoestrogens from household cleaners, plastics, pesticides from inorganic foods and any hormones from meats and animal products. Lastly, stress and finding a way to manage and deal with it effectively can also help with hormonal imbalances and estrogen dominance.

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References

Bauman, Ed. Nutrition Consultant 203:  “Men and Women’s Health”:  Lecture 3

LaValle, James. Cracking the Metabolic Code.  Basic Health Publications, Inc.  Laguna Beach, 2004.

Lucille, Holly. Creating and Maintaining Balancing.  InnoVision Health Media:  Boulder, 2004.

Murray, Michael. The Encyclopedia of Healing Foods.  Atria Books:  New York, 2005.

Murray, Michael. Encyclopedia of Nutritional Supplements.  Three Rivers Press:  New York, 1996.

www.whfoods.com

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Please note:

I am a nutrition educator/consultant and not a physician.  As such, I do not diagnose or treat disease, rather I support lifestyle balance and health with my work. Please understand that any information provided on the relationship between nutrition and health is not meant to replace competent medical treatment for any health problem or condition.

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