Oestrogen: too little, too much?

Naturopath Jennifer McLennan offers some helpful tips to maintain healthy oestrogen levels.

Women these days can be exposed to too much oestrogen over their lifetime. Don’t go looking to blame your ovaries for pumping out too much of a good thing, as there are other factors at play.

Contributing factors:

• More menstrual periods: unlike our ancestors, women today have a greater number of periods throughout their lives as menstruating starts at an earlier age and menopause occurs later – contributing to greater amounts of oestrogen throughout life.
• Obesity which increases oestrogen levels in the body, as fatty tissue converts hormones such as androgens into oestrogen.
• Diets that have high amounts of refined carbohydrates, saturated fat and low fibre seem to be linked to oestrogen dependent conditions.
• Environmental oestrogens such as from foods, plastic bottles, cosmetics and industrial chemicals like pesticides can mimic oestrogen and interfere with the action of natural oestrogen.
• Poor liver and bowel health can contribute to an impairment in metabolism and clearing of oestrogen.

• Inadequate progesterone levels (released after ovulation) which are needed to keep oestrogen in check.

The effects:

• An increase in cell growth in oestrogen-sensitive tissues, such as in the uterus, and breast which may increase the risk of fibroids, endometriosis, heavy periods and fibrocystic breast disease
• Disrupted menstrual cycles
• Increase in menopausal symptoms
• Weight gain
• Fatigue and mood swings

Lifestyle supports:

• Liver cells can have a leg-up when you eat vegetables from the cabbage family. These vegetables, which include broccoli, cabbage, and Brussels sprouts, have special constituents that increase the rate at which the body excretes oestrogen
• Exercise helps clear oestrogen from the body
• Avoid drinking from plastic containers, especially if they have been in the sun and don’t heat up food in plastic containers
• Consume adequate soluble and insoluble fibres as fibres help to prevent oestrogens from being reabsorbed into the circulation
• Being in a healthy weight range, exercising moderately and eating a balanced diet are all important for normal oestrogen levels
• Choose a low saturated fat diet and limit the intake of processed and take away foods as bad fats are thought to increase the growth of bacteria that increases the reabsorption of oestrogen in the intestines
• Probiotics from cultured dairy products or supplements also decrease the amount of oestrogen being reabsorbed into the circulation

Just as having too much oestrogen can be problematic, so too can having low amounts. Low oestrogen levels are most commonly associated with menopause but may also be due to other factors including:

Contributing factors:

• Age - the most common factor as oestrogen levels decrease as women age and head towards menopause
• Low weight, and eating disorders as menstruation ceases with excess weight loss
• Consuming too much fibre, as this may prevent oestrogen from being reabsorbed
• Vitamin A deficiency, which can affect ovulation as it is needed for the production of oestrogen in the ovary
• Smoking, which changes the metabolism of oestrogen in the liver so that less active oestrogen is produced
• Exercising excessively, which can reduce oestrogen levels

The effects:

• Bones can become brittle
• Infertility and menstrual irregularities
• Tissue dryness
• Premature aging
• Mood changes and brain fog
• Irregular periods

Lifestyle supports:

• Increase dietary plant-based phytoestrogens such as those in red clover, soybeans (including tempeh, tofu) or linseeds (flaxseeds) help modulate the effects of oestrogen in the body
• Manage your stress and sleep to support hormone regulation
• Dietary probiotics to keep the gut and vagina full of healthy bacteria to support hormone production and regulation
• Gentle exercise to promote healthy mood and hormone balance