Estrogen dominance occurs when you have too much estrogen present in the body or an imbalance between estrogen and other hormones. Estrogen dominance is a much bigger problem than most people realise.. It has a very negative affect on men, women, and children, and it could be the one big thing that is stopping you from losing weight or getting the absolute best results out of your training!
Not only does oestrogen dominance bring with it a whole lot of nasty things like “man boobs”, “tuck shop lady arms” and big legs in ladies. Estrogen dominance also significantly increases the risk of cancer, it alters brain transmitters, causes infertility, and can also affect your mood, making you depressed or irritable. That’s not to say that a little bit of estrogen isn’t necessary for both genders, don’t get me wrong it is!
The correct amount of estrogen at the correct time is of course responsible for proper female reproduction and is necessary for healthy pregnancy. In women, it also regulates mood and arterial function, it is necessary for bone building, and it is also thought to enable women to recover faster from intense exercise.
In men, some estrogen is necessary for optimal sperm health, however, too much compromises male fertility, which is the main thing. Also, optimal memory in males is dependent on having some basic level of estrogen.
Too much estrogen—Is Very Bad! Optimal estrogen in balance with every other hormone is Perfect!
Here are two simple ways to help you guys understand estrogen dominance:
1). Chemical estrogens, called xenoestrogens, are EVERYWHERE! and they contribute to estrogen dominance. They mimic estrogen, binding to hormone receptors when they enter the body. It’s nearly impossible to avoid them in modern civilisation, and they are one of the biggest causes of estrogen dominance in men, women, and kids.
The most ever-present xenoestrogens include BPA, phthalates, and parabens. Phthalates are found in chemical fragrances such as perfume, air freshener sprays, and candles, where as parabens are in personal health care products like moisturisers. BPA is found in everything from aluminium cans to new furniture. All three of these chemicals act like estrogen in the body and have caused cancer in animals. In humans, ill health effects of high chemical estrogen levels include heart problems, behavioural issues, and obesity.
For example, there have been a series of studies that have linked urinary BPA levels to body fat in all ages—the more BPA people had in their bodies, the fatter they were. People with the most BPA in their urine had a 34% chance of being obese compared to only a 23% chance in people who had the least urinary BPA. It’s super easy to ingest BPA—simply eating canned soup for dinner for five days was shown to increase BPA levels by 1,223%!!!!!!
2). Endogenous estrogen is the kind produced within the body. Hormonal balance is a complicated process, if you have too much internally produced estrogen here are a number of reasons why:
• You are overweight. Regardless of your gender, fat tissue increases levels of an enzyme called aromatase which actually turns testosterone to estrogen.
• You are deficient in certain nutrients (magnesium, vitamin D, selenium, zinc). Nutrient deficiencies elevate aromatase massively. For example, men with vitamin D deficiency experience low testosterone and elevated estrogen due to increased aromatization.
• You drink alcohol regularly. Alcohol, especially beer, increases aromatase and it’s been repeatedly linked to low testosterone and high estrogen in men.
• You take birth control pills or hormone replacement therapy. Both can elevate estrogen or cause an imbalance between estrogen and other hormones.
• Your body isn’t metabolising estrogen effectively due to poor gastrointestinal health, lack of essential nutrients, or a low fibre intake. Inability to eliminate estrogen quickly will dramatically increase breast and prostate cancer risk.
To treat and prevent estrogen dominance you need to focus on two key areas:
1) Avoid exposure to chemical estrogens.
Even though chemical estrogens are everywhere, you do have some control over your exposure. Only use natural products in the following areas: personal health care products like moisturisers, sunscreens, hair products, soap, cosmetics, perfume; cleaning products etc (etc); air fragrances, including candles, sprays, plug-in air fresheners, incense; house paint (stains, solvents, carpet cleaner).
Opt for glass or stainless steel to carry food or water—don’t use plastic unless it’s BPA free. Never heat plastic even if it is BPA free because there are additional hormone-disrupting compounds in plastic other than BPA, that leach out under high temperatures.
Stop buying aluminium cans unless you know they are BPA free. It’s true that eliminating canned goods makes food preparation take a little longer but it’s worth it to avoid getting fat or having cancer. Cook dried beans, make your own soup (I know that Campbell’s uses BPA-free cans), use frozen (or fresh!) for veggies and fruits, and stew your own tomato sauce (or in a glass). Some more forward thinking countries like Canada and Norway are presently developing federal laws to ban BPA completely from their canning industries.
Use cloth bags when shopping. Avoid taking receipts and be aware the most recycled paper contains BPA.
Eat organic produce, meats, and dairy to avoid ingesting estrogenic pesticides and growth hormones.
Be aware that most new products (cars, furniture, exercise equipment, yoga mats) contain BPA and other estrogen mimickers. This is harder to avoid, but consider buying antique wood furniture, and air out new cars as much as possible. With these ones you can’t control a great deal your best bet is to focus on estrogen elimination…
2) Support the elimination of estrogen (both endogenous and chemical) with nutrition and supplementation.
Estrogen elimination is a tricky process but a highly simplified version is as follows: Estrogen is first metabolised in the liver. Then it’s sent down one of three pathways, one of which is the best, one is not so good, and one which is highly toxic and can cause cancer. Then, if you have a healthy gut and adequate fibre in your diet, it will be eliminated. The best way to support the elimination process is with the right diet and supplementation:
Eat a low-carb, high-protein diet because excess insulin in the blood stream results in the elevation of free estrogen levels. Managing insulin with a low-carb, high-protein diet will also support optimal body composition. Protein also provides amino acids which support liver function and detoxification.
Eat lots of healthy omega-3 fats. The omega-3 fats EPA and DHA that are found in wild or organic meat, dairy, and fish promote estrogen metabolism down the best of the three pathways (called the 2-hydroxyestrone pathway). Flaxseeds, which are high in omega-3 fat, block aromatisation and provide fibre that helps keep estrogen restrained and un-reactive on its way out of the body.
Eat certain nutrients that promote the favourable elimination pathway, leafy greens, cruciferous vegetables (broccoli and cauliflower), legumes and sesame seeds.
Supplement with, zinc, multi vitamin and green tea.
Perhaps the most beneficial supplement is DIM, which is a compound found in cruciferous vegetables (hence the suggestion that you eat lots of these) and VERY effective at improving estrogen metabolism and decreasing aromatisation.
Avoid soy, which can mimic estrogen in the body as well. Eating large amounts of processed or non-organic, genetically modified soy has been linked to increased cancer risk. (SOY MILK IS A NO NO)
Get AT LEAST 25g of fibre a day. Get MORE if you eat a high-protein diet. Consider taking a high-quality fibre supplement and rotating the form of fibre you take because the body quickly adapts to fibre, making it less effective.
Take Magnesium and Vitamin D. These are mentioned separately from the other suggested supplements because they are SOOOOOOO IMPORTANT and a deficiency in both of them is so widespread. Consider taking 0.125 mg of vitamin D daily and 500 mg of magnesium.
For a much more in depth look at how to treat estrogen dominance, next weeks instalment will be on the Ten Ways To Lower Estrogen Levels.
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