In my March Blog, I discussed “Estrogen-What you need to know Part One.” This month, we will delve into diet, lifestyle and supplement approaches to support healthy estrogen levels and hormone balance overall. Let’s get started. 

I always begin with diet! With hormone balance in general and estrogen balance in particular, diet plays an influential role. One uncomplicated way to detoxify estrogen through your diet is by adding cruciferous vegetables. So many delicious vegetables fall into this category such as cabbage, kale, collard greens, cauliflower, and brussel sprouts. 

These vegetables are rich in beneficial compounds like sulforaphane known for its anti-inflammatory, antioxidant, and antimicrobial properties while indole-3-carbinol stimulates detoxifying enzymes in the gut and liver. 

Not sure how to incorporate these vegetables into your diet? Throw some kale into your smoothie or make kale chips. Cauliflower is great in stir fries or steamed and mashed into cauliflower mashed potatoes. Add some raw fermented sauerkraut to your salad and roast some brussel sprouts for a great side dish. 

Flavonoids are a group of antioxidant phytonutrients that also have a positive influence on estrogen levels. They enhance cellular communication in the body while supporting the immune system and decreasing inflammation. Berries, apples, and dark chocolate are some examples of foods high in flavonoids. Melted 85% chocolate on some fresh berries, no hardship there, right?

And where would a chef or home cook be without the allium family? Are you still guessing what foods are in this category? Here is a hint; they are included in many soups, stews, stir fries, and egg dishes. Yep, you guessed it; garlic, onion, leeks, and chives which provide an amazing flavor profile to so many dishes.

Next, I want to share some key supplements that can help with estrogen levels and hormone balance overall. Here are a few to consider:

• Magnesium: Magnesium is used by every body system and is needed for over 300 different chemical reactions in the body, and many Americans are deficient. Healthy levels are specifically needed for phase two liver detoxification and to support proper production and detoxification of hormones including estrogen.
• Omega Concentrate: Omega 3 fats are helpful in supporting cell membrane integrity and lowering inflammation. Fish oil also contains lignans that bind to estrogen receptors which block the body from using more harmful forms of estrogen.
• Hi-Potency Multivitamin: This can be immensely helpful in providing the body with any missing or imbalanced nutrients and minerals. Some of my clients are not getting the right mix of foods to obtain essential nutrients from their diet, and most of us are eating foods grown in nutrient depleted soils. 

What about lifestyle habits? This could be a complete article in and of itself, but what we know is that chemicals in food, water, and home products can disrupt the endocrine system, leading to hormone imbalances. These chemicals, known as endocrine disruptors (EDCs), can mimic, block, or interfere with the body’s natural hormones, affecting their production, action, and transport. So, clean eating and living to the rescue.

• Use non-toxic cleaning products or make your own. Dr. Bonner’s soaps, Bon Ami scouring powder, and good old-fashioned vinegar diluted in water are great cleaning agents.
• Switch from plastic to glass or steel water bottles and food storage containers. NEVER microwave in plastic.
• Eating a whole foods diet that is as organic as possible is a wonderful way to reduce your toxic load and get the nutrients your body needs to detoxify daily. Adequate protein, healthy fats, and vegetables are crucial.
• Consider water and shower filters.

This article should jumpstart your efforts for healthy estrogen metabolism and overall hormone balance. However, if you really want to know what is going on hormonally speaking, I love a test, do not guess approach. 

Want to talk more? I would love to help! Book a free, no obligation, 20-minute discovery phone call here.