Excess oestrogen (here we are referring to oestrogen dominance) causes many painful symptoms. Here are just some:
• Heavy or painful periods
• Water retention
• Sore breasts
• Mood swings/extreme PMS
• Brain fog
Circulating estrogens need to be banished from the body once they have served their purpose in the menstrual cycle. For this to happen you need a healthy liver, and regular pooping!
These tips will help you to naturally flush oestrogen from the body.
1. Keep hydrated!
For some women this will be 1.5 litres a day of filtered water, for others it will be 3.5 litres! It depends on your age, body composition, toxic load, activity levels, temperature etc. ALWAYS respond to your thirst with purified water!
2. Be concerned about the quality of water you are drinking!
Ive been drinking reverse osmosis filtered water for the last 3 years. A carbon block system is another option, as is the Big Berkey. Even a Brita is better than nothing.
3. Get a relaxing yoga pose from your yoga teacher!
Stress can affect your digestion; if you get constipated you wont flush redundant estrogens and they will recirculate – hey presto estrogen dominance. Try soothing your brain with this relaxing yoga pose. If you go to a class, try Yin or restorative for maxing out your chillax.
4. Get damp and glowing (exercise ladies!)!
At least 3 times a week encourage sweat and circulation to flush toxins. Yes you can make exceptions before and during your period, when energy levels are naturally lower. If you are in pain, vigorous exercise may make it worse. And of course if you have fatigue with CFS, fibro, dysautonomia, anaemia, or thyroid disease, then skip this step until the day you feel like you can. Steam rooms are an excellent alternative if you can handle the heat.
5. ALWAYS respond to urges to poop and pee!
If you keep putting it off, you can reabsorb excess oestrogen, toxins and even cause constipation. You become out of tune with body signals and fail to hear them in future. Respond with love and take care of your body’s needs (NB for some women with overactive bladder, incontinence or interstitial cystitis, this may not apply). Check out this post: Is It Bad To Hold Your Pee?.
6. Keep regular!
If you have constipation then we need to get you pooping! Constipation is less than one poop a day OR only pooping dry hard rabbit poops each day. Fibre is recommended for constipation. Fill your plates with steamed easy to digest veggies, salads, plus a sprinkling of nuts and seeds. Add flax, chia, greens and fruit to your smoothies. Aim for 25-45g a day of fibre – not more or you could end up low in estrogen!
Not sure how much fibre you’re getting? Try an app like Chonometer
7. Identify and Fix Food Intolerances
If your body is busy launching immune attacks on foods, it won’t have the resources to detox excess hormones. Suspect food intolerance if you notice symptoms: brain fog, diarrhoea, constipation, bloating, skin rashes, fatigue, sore throats, watery eyes, swollen glands, nasal drip (mucus), blocked sinuses, itchy skin, joint aches and headaches. See this post Easy Guide To Food Intolerance to find out the major culprits and what to do.
A professional can take you through the process smoothly, without feeling deprived.
8. Focus on cruciferous vegetables
They assist your liver in it’s 2 stage breakdown of hormones. Many oestrogen detoxifying supplements are made of the compounds found in these:
- Collard greens
- Turnip greens
- Mustard greens
- PLUS a brazil nut a day gives you enough selenium for the liver to do its job!
9. Eat garlic and onion
These supply your liver with the sulphur it needs to do its job. Natural detoxifiers! If you have IBS then high FODMAP foods like these can make symptoms like gas and bloating even worse so only have these in small quantities a few times a week, if you can tolerate them. Broccoli and cabbage (not Savoy) are other veggie low FODMAP sources of sulphur.
Want to know more about FODMAPS? I use the Monash University low FODMAP app.
10. Prevent exposure to unwanted environmental and plant estrogens:
Eat less soy as it is a plant estrogen (unless its fermented and organic, once a week)
Eat CLEAN proteins such as organic meats, eggs, and dairy that dont contain hormones and antibiotics.
Avoid plastic and metal containers, and plastic wrapped foods.
Grow your own natural veggies or buy organic/spray free.
Change your brand of makeup and toothpaste etc., to non-toxic.
Learn heaps more about sneaky chemical and food estrogens here. Its essential reading if you have any of the excess estrogen symptoms, want to prevent breast cancers, or know a man with moobs! No i’m not kidding!
There are other specific herbs, supplements and nutritional programs you can follow, as well as skin brushing, food elimination and biochemical testing that can all help with oestrogen detox. Ask your trusted Health Practitioner for guidance.