Oestrogen Dominance
Do you have a family member with breast, ovarian, endometrial or prostate cancer? These are cancers that are linked to the metabolism of oestrogen in the body. For anyone, if you are not processing oestrogen properly you increase your chances of getting these cancers and for those with it in the family your chances are even higher.
Other conditions linked to oestrogen metabolism include lumpy (fibrocystic) breasts, hormonal acne (cystic, around the jawline and the mouth), endometriosis and fibroids.
So what can you do to decrease your risk of these conditions and help alleviate them if you already have them?
Oestrogen is metabolised (broken down) via 3 different pathways in the body. Of these, 2 produce byproducts which are harmful to the body. So the aim is to encourage the body to utilise that one healthy pathway.
Secondly, used oestrogen and these metabolites/byproducts are excreted via our stools/urine. If you are constipated and not going to the toilet at least once a day, the used oestrogen can get re-absorbed and re-circulated around the body. This is harmful. You wouldn’t think being constipated can be linked to developing breast cancer, but it really is! Being constipated is not something to be ignored and should be sorted out!
1. Eat Brassicas/ Cruciferous veggies (kale, cauliflower, broccoli, cabbage, Brussel sprouts, rocket, bok/pak choy, radish, turnips, mustard greens) are your new best friend. I have repeatedly shared my love for these vegetables in this group and it’s because they are fantastic for pushing the body to breakdown oestrogen via that healthy pathway. They also help the liver with detoxification generally and are anti inflammatory, anti carcinogenic and help inhibit the growth of existing cancer cells. Broccoli sprouts are up to 200 x more powerful than normal broccoli at doing this so make sure to buy some and include them in your daily diet.
Caution - sprouts grown in warm, humid conditions so can be contaminated. If you are purchasing pre-sprouted then ensure they have been stored in the fridge. Take extra caution if you are pregnant/immunocompromised in any way. You can stir fry them for a hot minute to help kill off any bacteria.
2. Eat Phytoestrogens: plant compounds that are structurally similar to oestrogen. These are oestrogen modulators, reducing oestrogen if you have too much, or substituting as oestrogen if you have too little. They also push the body to metabolise/break down oestrogen via the healthy pathway.
Examples of these foods are soybeans (not soy milk or tofu, instead go for fermented forms made from the whole bean like tempeh, miso, soy paste and natto which are also probiotic), legumes, lentils, chickpeas, flax seeds, parsley, thyme, celery and chamomile tea !
Flax seeds in particular have been extensively studied and found to lower a women’s breast cancer risk, especially true for post menopausal women. Flax seeds help decrease existing cancer, literally starving tumours of their blood supply! Flax seeds are also full of healthy fats and fibre, both important here too. Lentils and chickpeas also get special mention as they are FULL of fibre, protein and other nutrients and minerals that overall help maintain a healthy diet.
Further, miso (from fresh miso paste from brown rice is best) + wakame seaweed help to reduce levels of an enzyme (produced by out gut bacteria) called beta glucuronidase, which re-activates sex hormones (not ideal). The wakame can be eaten as is or can be used by adding it to the water when cooking food, like as a stock e.g. when cooking rice.
3. Consume Fibre: My usual obsession comes into play here - increased fibre helps us have more consistent bowel movements - helping excretion of those sex hormones. Drink lots of water and eat vegetables & whole grains. Instead of aiming for the required 30g per day, try to include one source of healthy fibre with every meal.
4. Avoid endocrine disruptors (BPA, phthalates, dioxins, perchlorate and PFCs) – what is found in plastic containers, many cosmetics, candles etc. We are unable to excrete these products and they interfere with our hormones, especially oestrogen, increasing hormonal disorders like PCOS and infertility. Furthermore they cause mitochondrial damage and increase risk of cancer. They are linked to high androgens and trigger fat accumulation, prevents fat burning and causes gut dysbiosis. Oh and they stay in the body, cross the placenta and are absorbed by our babies. Think about your home cleaning products. Avoid bleach and heavy chemicals. Vinegar works well for cleaning a lot that you might not expect! Oh and avoid drinking out of takeaway coffee cups, the lids contain BPA!
A subcategory of these are called xenoestrogens. They are chemicals that are structurally similar to oestrogen and can bind to oestrogen receptions with very potentially hazardous consequences. The main examples of these are pesticides, herbicides and tap water. So where you can, buy organic and drink mineral (in glass bottles please!) or filtered water.
5. Sorry to the cheese lovers but.. Avoid dairy. Milk is taken from pregnant cows. These cows have high levels of hormones in their system which pass through into their milk, and then into you when you consume dairy. Even if you have organic dairy products they still contain many hormones including oestrogen ! Whilst the amounts are ‘safe’ they do contribute to your overall oestrogen load and therefore should be avoided for you!
6. Special mention to nettle tea which is anti inflammatory and full of anti oxidants. It helps balance oestrogen and helps the liver with detoxification. Nettle tea is cooling ( this cooling + anti inflammatory is why it helps decrease red inflamed acne), but avoid drinking too much if you are a cold person. Nettle tea also particularly helps men with prostate cancer or an enlarged prostate. Liquorice root tea can also be helpful to the liver and with oestrogen metabolism, but caution having it too often as it can cause diarrhoea
7. Lastly, Blood sugar balance, chronic inflammation, poor digestion, chronic stress, poor sleep and nutritional deficiencies all also affect hormone balance. So, my usual rules apply but here some are again:
Avoid processed, refined sugars/foods and fried food and instead opt for whole grains, vegetables, nuts, seeds and fruit
Hydrate ! 8 glasses of water a day.
Avoid eating whilst working, snacking or eating too late.
Avoid caffeine, smoking and alcohol
Eat healthy fats: avocado, organic extra virgin olive oil, nuts and seeds, wild oily fish, hummus.
Increase your antioxidant intake: varied, colourful fruit and veg (eg blueberries, organic kale, sweet potato, green tea, turmeric and ginger)
Eat pro and prebiotic foods: onion, garlic, sauerkraut, kefir
Use relaxation techniques to manage stress: Epsom/magnesium salt & lavender baths, meditation, walking in nature, deep breathing, camomile tea.
Keep a healthy wake / sleep balance, don’t sit on your phone in the dark before bed or when you wake up. Get exposure to natural daylight as soon as possible when you wake and get good sleep hygiene in!