
What is Estrogen Dominance?
Estrogen and progesterone, our sex hormones, are produced in our ovaries in response to hormones released by the pituitary gland in the brain. Estrogen is produced by the ovaries, adrenal glands, and fat cells. Progesterone comes from unfertilized follicles in the ovaries, and increasing levels signal estrogen to decline and menstruation to begin. As we age and enter into peri-menopause, the years between optimal fertility and menopause, we stop ovulating every cycle, so there is no follicle in the uterus producing progesterone to signal estrogen to decline. This allows estrogen levels to raise to imbalanced levels, causing symptoms like weight gain, heavy menstrual bleeding, fibroids, insomnia, depression, and anxiety. Estrogen dominance can also be understood as progesterone deficiency. Progesterone serves many roles in the body, including calming the nervous system, helping you to fall asleep and sleep deeply, improving circulation to peripheral blood vessels, and protecting your uterine lining.

What Can I Do If I Think I Have Estrogen Dominance?
To balance out estrogen dominance, we need to increase progesterone levels, decrease fat cells that store estrogen, and care for our adrenals, where stress hormones are secreted.
First, let’s discuss diet and vitamin supplementation. I recommend that all of my clients are taking at least 3000 iu of Vitamin D daily to support your immune system, metabolism, and adrenal health. Vitex, or chaste tree berry, has also been shown to support progesterone levels, but be prepared to wait a few months to see real results. Melatonin has also been shown to decrease estrogen levels, so you can try taking .3-1.3mg in the evening before bed.

In order to metabolize estrogen in the gut, and thus clear it out of your system, your microbiome needs to be healthy. Eating 30-40g of fiber daily (this includes organic fruits and vegetables, as well as whole grains like millet, oats and bran, beans, lentils, and nuts) will encourage your intestinal bacteria to break down estrogen. Including raw cruciferous vegetables (broccoli, cauliflower, and brussels sprouts) in your diet will give you a dose of Diindolymethane, or DIM, which also helps support healthy estrogen levels. Be sure to start small and increase your cruciferous vegetables gradually to avoid gassy tummies! When it comes to meat, eggs, and dairy consumption, be mindful that most animals we eat are treated with hormones and antibiotics. Both will upset your hormonal balance as well as your gut bacteria. If you do choose to consume meat, eggs, and dairy, aim to source them from farms that do not use hormones or antibiotics, and that allow their animals to roam and feed on grass and bugs. To improve the health of your microbiome, I recommend eating 1/4 cup of fermented foods (raw sauerkraut, kimchi, or similar) with every meal, as well as plain, grass-fed organic whole fat yogurt. Additionally, eliminate canola, sunflower, soybean, peanut, vegetable, and palm oils from your diet where possible. These will increase inflammation in your body, making it harder to metabolize estrogen.
Next, we need to look out for endocrine disruptors in the environment. These include plastics, BPA, parabens, pthalates, aluminum, and synthetic fragrances. Screen for these in your cleaning supplies, cosmetics, and food preparation and storage containers. Try not to buy pre-packaged fruits and vegetables, and be aware that most aluminum soda cans, like even your beloved La Croix and Spindrift, are lined with BPA. Some tea bags even contain microplastics—look to see if the box says they are compostable. If they are, they do not contain microplastics and are safe to use. The website ewg.org/skindeep is a good reference for checking many household products. We should also be aware that synthetic fibers in our clothes can be endocrine disruptors. Choosing natural fibers like cotton and wool is better for the environment and our bodies.

Another source of endocrine disruptors is, unfortunately, our water. Estrogen and progesterone enter into the water supply via urine from people taking pharmaceuticals like birth control and hormone replacement, and the particles are so small that they cannot be filtered out in the water treatment plant. Using a secondary water filter like reverse osmosis or a Berkey will help improve your water quality. After you’ve filtered it, drink up! We need 2-3L of water per day to support healthy cell function.
The very best thing you can do for yourself is to exercise, outdoors if possible. Research shows that 1 hour of daily walking reduces the risk of insomnia and weight gain, protects your cardiovascular system and protects against cancer. Exercise doesn’t have to be high intensity. Walking is enough.
Finally, let’s discuss stress reduction. Managing stress and getting adequate rest is vital when trying to balance estrogen dominance. Progesterone is a precursor to cortisol, that is, it is needed to produce the stress hormone that gets you going in the morning. With estrogen dominance, you already are experiencing a lack of progesterone, so your adrenal glands, which make cortisol and little bit of estrogen, are being asked to work very hard. Now is not the time to take on a high-stress job or start training for a marathon. You need restorative yoga, meditation, gratitude journaling, quiet walks, time in nature, and long hot baths.

Acupuncture is a great way to reduce stress, because it requires no effort on your part! During an acupuncture treatment, your sympathetic nervous system shuts off, allowing you to relax deeply so that your body can bring itself back into balance. Acupuncture lowers cortisol levels, regulates your digestion, improves sleep, and improves circulation. Acupuncture is very comfortable and relaxing, and getting regular acupuncture has been shown to improve estrogen-progesterone balance1.
As you can see, working with estrogen balance does not have a one-size-fits all quick fix, so you want to be sure you are working with a knowledgeable practitioner. I use acupuncture, herbal medicine and vitamin supplementation as well as lifestyle and dietary education to help you feel your very best. Schedule a free consultation today to find out if acupuncture can help you! I look forward to working with you.

Lorrie Barnett Fissenden, L.Ac, MSTCM
Acupuncturist, Herbalist, and Holistic Women's Health Expert
References
Most of the information in this article is from the book Our Hormones Our Health by Dr. Susanne Esche-Belke and Dr. Suzann Kirschner-Bouns, published by Scribe in 2021.
1. Cochrane S, Smith CA, Possamai-Inesedy A, Bensoussan A. Acupuncture and women's health: an overview of the role of acupuncture and its clinical management in women's reproductive health. Int J Womens Health. 2014 Mar 17;6:313-25. doi: 10.2147/IJWH.S38969. PMID: 24669195; PMCID: PMC3962314.
コメント