Estrogen Dominance Guide
Are you…
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- Feeling bloated or puffy?
- Retaining water?
- Experiencing uncomfortable breast tenderness?
- Having heavy menstrual bleeding?
- Dealing with fibroids?
- Weeping over silly things?
You likely have a hormonal imbalance referred to as estrogen dominance. This is a common issue as it affects approximately 80% of women over 35 years of age. Although this condition can result from the changes of perimenopause (and the decline of progesterone production), it is important to focus on xenoestrogen exposure as well.
Xenoestrogen is a fancy term for fake estrogens. These compounds mimic the action of estrogen in our body and can be found in various products such as cosmetics, plastics, pesticides, chemicals, and even our water system!
Not surprising, supporting our body’s detoxification system is an important part of balancing estrogen dominance.
Dr. Mikulics’ new digital course, Menopause and the Modern Woman, is a series of videos where Dr. Mikulics offers insights to what you may be experiencing, or what you may experience in the future, with respect to your menopause journey.
A closer look at xenoestrogens?
Xenoestrogens are synthetic or human-made substances that can mimic the effects of natural estrogen in our bodies. They’re found in various everyday products, like plastics, cosmetics, and certain pesticides.
When we’re exposed to these xenoestrogens, they can disrupt our hormone balance, potentially leading to a condition called estrogen dominance. This imbalance might contribute to various health concerns. Being aware of sources of xenoestrogen exposure and making mindful choices can help maintain a healthier hormonal equilibrium.
These synthetic compounds can come from various sources in our modern environment. Here’s a deeper dive on some common sources of xenoestrogen exposure:
Plastics: Many plastic products, including food containers, water bottles, and even some packaging, contain a type of xenoestrogen known as bisphenol A (BPA) or similar chemicals like bisphenol S (BPS). These substances can leach into the contents of the container and, when ingested, potentially disrupt hormonal balance.
Personal Care Products: Some cosmetics, lotions, shampoos, and sunscreens contain chemicals known as parabens and phthalates. These substances can act as xenoestrogens when absorbed through the skin. Checking labels and choosing products labeled as “paraben-free” or “phthalate-free” can help reduce exposure.
Pesticides and Herbicides: Certain agricultural chemicals, such as organochlorine pesticides and atrazine, have been shown to have xenoestrogenic properties. Consuming foods that have been treated with these chemicals can lead to exposure.
Processed Foods: Some processed foods, especially those packaged in plastic or lined with materials containing BPA, can introduce xenoestrogens into the diet. It’s a good idea to choose fresh, whole foods and minimize consumption of highly processed items.
Hormone-Treated Livestock: Some animal products, like meat and dairy, may come from animals that have been treated with hormones to promote growth. Consuming these products could potentially introduce exogenous hormones, including xenoestrogens, into the body.
Environmental Pollutants: Industrial chemicals, including some found in air and water pollution, can have xenoestrogenic effects. These pollutants can enter the body through inhalation, ingestion, and skin contact.
Synthetic Fragrances: Fragrances used in various products, such as air fresheners, candles, and perfumes, can contain phthalates and other chemicals with xenoestrogenic properties. Opting for fragrance-free or naturally scented products can reduce exposure.
Non-Organic Dairy and Meat: Some conventionally raised animals are given growth-promoting hormones, which can lead to xenoestrogen exposure when these products are consumed.
Being AWARE of these potential sources of xenoestrogen exposure is the first step in minimizing their impact on your hormonal balance. Choosing natural, organic, and hormone-free products whenever possible, as well as adopting a diet rich in whole, unprocessed foods, can help reduce exposure to these synthetic compounds and support overall health.
Aiding the body in its own natural detoxification systems ( through the liver/intestines, kidneys, sweat glands and lungs) is key for getting your estrogen levels back on track! Exhale anyone??
Exercise tips for estrogen dominance
Exercise plays many important roles here, including supporting toxin removal from our bodies through sweat!
20 – 30 min of cardio 4-5 times a week is key. Dancing, hiking, or treadmilling ~ you choose. It’s not for everyone, but consider doing some of your work outs in an infrared room to combine multiple benefits!
Breath work for estrogen dominance
In time I will make meditators out of all of you 🙂 but for now let’s start with right to left nostril breathing breathing.
Alternate-nostril breathing does four lovely things: lowers your pulse, reduces your blood pressure, raises the efficiency of your breathing and, astonishingly, raises your ability to solve problems.
In Sanskrit, it’s called Nadi Shodhana, and yogis have been performing it for thousands of years. It’s only recently that we Westerners have learned that breathing unilaterally through the right nostril activates the sympathetic nervous system and left hemisphere of the brain, and that unilaterally breathing through the left nostril activates the parasympathetic nervous system (the relaxation response) and the right hemisphere of the brain.
The technique involves sitting on the floor (or a comfortable spot) and covering one nostril while breathing through the other:
Cover your right nostril with your right thumb, and inhale through your left nostril while counting slowly to ten. Then hold your breath for a count of ten.
Notice the sensations in your lower lungs and soft belly, particularly as you reach the higher numbers.
Sit up straight, but keep your core soft. Move your right ring finger to cover you left nostril, release your thumb to uncover your right nostril, and exhale through your right nostril for a slow count to ten.
Then cover your left nostril with your left thumb, inhale through your right nostril, and hold for a count to ten. Is the movement of air through the right nostril as smooth as it was through the left?
Now cover your right nostril with your left ring finger and exhale through your left. Repeat for three more rounds, alternating sides for balance as you go.
Do this in traffic, in line at a grocery store, whenever you need serenity boost!
Food inspiration for estrogen dominance
Seafood salad. If you have any shelfish allergies you can replace the crustaceans with a grilled fish.
Serves 2-3
Ingredients
Salad
- 6 cup organic leafy greens ( rinse , and run through salad spinner)
- 1/2 red cabbage, shredded
- Crab meat or Shrimp – wild, caught pre-cooked tailed and deveined 6 jumbo or 8-10 if smaller
- 1-2 hard boiled eggs, sliced
- 1-2 cups of broccoli florets ~ rinse and chop to bite sized pieces (can blanche lightly to soften)
- 1 bunch of water crest roughly chopped
- 1/4 c sunflower seeds
- 1-2 TBS sesame seeds
Dressing
- 1/4 tsp onion powder
- 1/2 cup of white wine vinegar, or apple cider vinegar
- 1/4 cup of freshly chop dill
- 2TBS Dijon mustard
- 1 cup EVOO
- Kosher salt and pepper for seasoning
Combine ingredients in a mason jar with a tight fitting lid and shake to thoroughly incorporate the olive oil.
Serve with Lemon wedges on the side and sprinkle with sesame and sunflower seeds
Menopause and the Modern Woman