This imbalance can be behind skin problems and migraine

What is meant by oestrogen dominance?

The two sex hormones, oestrogen and progesterone, play important roles, especially in the female body: they are involved in regulating various bodily functions such as the menstrual cycle and reproduction. Oestrogens promote cell growth and development, while progesterone maintains and regulates these growth processes.

Oestrogen dominance occurs when the balanced interplay between progesterone and oestrogen is disrupted. Both hormones are important for the female cycle and normally progesterone takes the lead during the second half of the cycle. In oestrogen dominance, this is no longer the case. Either oestrogen is too strong or progesterone is too weak. Sometimes both occur together: high oestrogen levels and low progesterone levels.

What can cause oestrogen dominance?

The causes of oestrogen dominance can be very diverse. This hormonal imbalance often intensifies during the menopause. Oestrogen levels only fall in late menopause, while before that an excess can occur. Studies show that many women in perimenopause have very high oestrogen levels – sometimes even higher than the average oestrogen levels in 20–35-year-olds.

Excess weight creates a bit of chaos in the hormonal system: on the one hand fat cells can produce oestrogens and on the other hand adipose tissue converts more male hormones (androgens) into female hormones (oestrogens), which promotes oestrogen dominance. Diet also plays an important role. Eating too much sugar and simple carbohydrates keeps insulin levels constantly high, which over time can lead to insulin resistance. This in turn promotes weight gain and the more fat tissue you have, the more oestrogen is produced. Oestrogen dominance again prevents insulin from regulating blood sugar. This leads to blood sugar rollercoasters with sugar cravings and hypoglycaemia and ultimately to even more weight gain.

Under stress, cortisol levels rise, which leads to lower progesterone levels. In such stressful phases the body assumes it can forego reproduction and therefore lowers progesterone. This is particularly critical in the menopause: the adrenals, the only progesterone producers during the menopause, are busy producing stress hormones. As a result, progesterone production is throttled.

How do lifestyle and environmental factors influence oestrogen dominance?

Lifestyle and environmental factors play a central role in the development of oestrogen dominance. Foreign oestrogens (also called endocrine disruptors or xeno-oestrogens) are powerful hormone disrupters. They have an oestrogen-like effect and are found everywhere – as preservatives in cosmetics, as plasticisers in bottles, as UV filters in sunscreens or even as pesticides on our vegetables. 

A little contact here and there is probably not harmful, but in large amounts foreign oestrogens can promote the development of oestrogen dominance or make an existing dominance worse.

What symptoms and effects does oestrogen dominance have?

Oestrogen dominance can affect the menstruation. It can become irregular, lighter or heavier than usual, or it may stop altogether. Spotting between periods is also not uncommon. Oestrogens influence the body's water balance, which can lead to water retention. Oestrogen dominance also increases the risk of fibrocystic breast changes. This means connective tissue increases, small cysts form and the breasts may feel lumpy, swollen and tender. As if that weren't enough, premenstrual syndrome (PMS) can also worsen. 

Symptoms of oestrogen dominance include headaches up to migraines. Because oestrogens also affect brain chemicals that regulate mood, mood swings, irritability, depression and anxiety can occur. Common complaints are fat deposits, especially around the hips, thighs and abdomen. The hormonal imbalance can also impair the body's stress response system and energy production, leading to fatigue, lack of drive and exhaustion. Sleep disturbances are also a possible consequence. Finally, oestrogen dominance can affect sexual desire, which may decrease in some cases. 

Oestrogen dominance also affects the hair growth cycle and promotes weakening of the hair follicles, leading to thinner hair. Cognitive problems are also widespread, often referred to as „Brain Fog", manifesting as difficulty concentrating, word-finding problems and memory lapses. This can be attributed to the fact that oestrogen influences brain function, neurotransmitter production and neuronal connectivity.

How to naturally rebalance your hormonal system

• The liver and gut are responsible for breaking down and excreting excess oestrogen. A diet rich in fibre and natural bitter compounds can support both liver and gut.
• It is important to eat about 35 to 40 grams of fibre per day. You can get them from sources like linseed, legumes or wholegrain products. If you are not used to a high-fibre diet, increase the amount gradually to avoid digestive problems. Fibre promotes the excretion of excess oestrogen via the gut. It is important that stools do not remain too long in the intestine, as this can lead to reabsorption of excess oestrogen.
• Liver-protecting substances include extracts from milk thistle, artichoke and dandelion. The fruits of milk thistle contain an oil rich in unsaturated fatty acids and other plant compounds such as silymarin. The bitter compounds of artichoke and dandelion have a positive effect on liver and gut. Reinforce your diet with bitter fruits and vegetables like chicory, rocket or grapefruit to support the liver. Herbs such as parsley and coriander and spices like turmeric and liquorice also stimulate liver function.
• Chasteberry (Vitex) can help stimulate progesterone production, especially in case of deficiency. Lady's mantle and yam root are also medicinal plants that can support oestrogen dominance.
• Lecithin is a lipid from which the body releases unsaturated fatty acids and choline. Choline is essential for normal fat metabolism and contributes to maintaining liver function. Therefore it is important to pay attention to lecithin or choline intake in oestrogen dominance.
• So-called silent inflammations can disturb the hormonal balance and favour oestrogen dominance. Therefore it is important to avoid or reduce pro-inflammatory foods in the diet. These include sugar, white flour, pork, trans fats as well as additives and preservatives. Among the best anti-inflammatory foods are fruit and vegetables, green tea and turmeric.
• Production and regulation of hormones require adequate nutrient supply. Of particular importance are vitamin B6, magnesium and vitamin D. Vitamin B6 helps increase progesterone production to counteract an excess of oestrogen while also supporting liver health. Magnesium is part of many enzymes that support the natural hormonal balance. Vitamin D is involved in hormone regulation.
• Cruciferous vegetables such as broccoli, kale, cavolo nero, red cabbage, Brussels sprouts, cauliflower and white cabbage contain various compounds that can help counteract oestrogen dominance. Of particular note are sulforaphane and indole-3-carbinol. Both influence oestrogen metabolism and promote oestrogen excretion. They block the hormone's binding sites and thus prevent it from acting. In addition, cruciferous vegetables are high in fibre and other nutrients that help keep overall hormonal balance and reduce inflammation.
• Pay attention to probiotic foods in your diet. To promote healing of the gut lining while supporting excretion of excess oestrogen, fermented foods are particularly suitable. Kefir, kimchi, sauerkraut and kombucha are examples of probiotic foods.
• Dietary supplements containing calcium-D-glucarate are considered balancing in oestrogen dominance. This is a compound of the mineral calcium and glucaric acid that is thought to help the body excrete excess oestrogens.
• Linseed, pumpkin seeds and sesame seeds contain lignans, also called phytoestrogens. These plant compounds have oestrogen-like effects but can bind to oestrogen receptors more weakly than endogenous oestrogens. As a result, they act as a balancing and harmonising influence both in oestrogen excess and deficiency. It is recommended to mix 1–2 tablespoons of freshly ground linseed with water and take daily.
• To avoid xeno-oestrogens in the environment prefer organic foods and use natural shampoos, soaps, cosmetics and phthalate-free plastics.
• Reduce stress through regular exercise, relaxation techniques and sufficient sleep. Adaptogens such as ashwagandha can help your body cope better with stress.

Oestrogen dominance is a condition that can be actively influenced. With the right diet, lifestyle adjustments and targeted supplements, you have the opportunity to bring your hormones back into balance and improve your quality of life!