As women, we are faced with a plethora of changes as we go through life — and we often have our fluctuating hormones to thank for that. But when our hormones get out of balance, it can significantly impact our overall health and well-being. Estrogen dominance affects many women, and although it is essential for many functions of the body, having too much (especially in relation to other hormones like progesterone) can lead to a wide variety of symptoms and even some long-term health issues.

What exactly is estrogen dominance? Simply put, this happens when there is too much estrogen in the body compared to progesterone — this can occur due to having high estrogen levels or low progesterone (or even both). Estrogen plays a critical role in our reproductive health, mood, and bone density, as well as other functions. However, when our estrogen levels get out of whack, health concerns may arise.

How does estrogen dominance happen?

A few things can contribute to estrogen dominance, including environmental toxins, our diet, stress, age, or certain medications.

Environmental toxins. Chemicals that mimic estrogen in the body, known as xenoestrogens, can be found in certain plastics, pesticides, household cleaning products, and even some soaps and shampoos. These compounds can disrupt the endocrine system and contribute to estrogen dominance. Examples of xenoestrogens include bisphenol A or BPA (commonly found in plastic items such as water bottles, food containers, and the lining of canned foods), phthalates (chemicals used to make plastics more flexible and commonly found in personal care products such as shampoos, lotions, and fragrances), and parabens (preservatives used in many cosmetics and skincare products). Although these chemicals can prevent the growth of harmful bacteria, they also have estrogen-mimicking properties.

High amounts of stress. Chronic stress can create more cortisol in the body, ultimately leading to lower progesterone levels. In turn, this causes estrogen dominance.

Poor diet. As with many things, diet has an important role in regulating estrogen levels through gut health, fiber intake, liver detoxification, and blood sugar regulation. Processed foods, sugars, and non-organic dairy products and meats can introduce excess estrogen and contribute to hormone imbalance. Insufficient fiber intake can also prevent the body from properly eliminating excess estrogen.

Age. As women age and approach menopause, fluctuations in hormone levels (especially a drop in progesterone) can lead to estrogen dominance. Even if your estrogen levels are technically “normal,” lower progesterone can result in a hormone imbalance, leading to symptoms of estrogen dominance.

READ: Managing Menopause Symptoms: How We Can Help You Find Relief

Liver function. The liver is the organ responsible for metabolizing our hormones, and if our liver is not functioning properly, whether due to diet, alcohol use, or other factors, it can lead to a buildup of excess estrogen.

Medications. Some birth control pills can contribute to an increase in estrogen levels.

What are some of the symptoms of estrogen dominance?

Symptoms of estrogen dominance can vary widely and may include:

  • Irregular periods. Heavy bleeding, missed periods, or spotting.
  • Weight gain. Particularly weight gained in the hips, thighs, and midsection.
  • Anxiety and mood swings. Increased irritability, anxiety, or depression.
  • Breast tenderness. Swollen or painful breasts, often before menstruation.
  • Decreased libido. Lowered interest in sexual activity.
  • Headaches. Especially migraines that are linked to the menstrual cycle.
  • Fatigue or sleep disturbances. Constant tiredness, even after adequate sleep, or difficulty falling or staying asleep.
  • Endometriosis. Painful condition where tissue similar to the lining inside the uterus grows outside of it.
  • Fibroids. Benign tumors in the uterus.

Are there any natural ways to treat estrogen dominance?

Make some dietary adjustments. Certain foods can aid in hormone balance by boosting liver function, improving gut health, and helping to eliminate excess estrogen. These include:

  • Cruciferous vegetables. Examples include broccoli, cauliflower, Brussels sprouts, kale, and cabbage. These vegetables contain compounds like indole-3-carbinol (I3C) and diindolylmethane (DIM), which support liver detoxification and help the body metabolize estrogen into less harmful forms.
  • High-fiber foods. Examples include flaxseeds, chia seeds, oats, beans, lentils, fruits, and vegetables. Fiber binds to excess estrogen in the digestive tract, aiding its excretion. Flaxseeds, in particular, are high in lignans, which have estrogen-balancing properties.
  • Antioxidant-rich foods. Examples include berries, leafy greens, nuts, and seeds. Antioxidant-rich foods support hormone health and reduce the risk of certain cancers.
  • Healthy fats. Examples include avocados, olive oil, nuts, seeds, and fatty fish like salmon. Healthy fats support hormone production and balance, and omega-3 fatty acids (found in fatty fish) can help reduce inflammation and improve insulin sensitivity, regulating hormone levels.
  • Fermented foods. Examples include sauerkraut, kimchi, yogurt, kefir, and kombucha. Fermented foods support a healthy gut, which is crucial for estrogen metabolism and elimination.
  • Green tea. Green tea is rich in catechin and supports liver detoxification while regulating hormones and supporting overall health.

Work on managing stress levels. Mindfulness practices and techniques like meditation, yoga, and deep breathing can work wonders, helping to lower cortisol levels and supporting hormonal balance. Also aim for getting a good night’s sleep, aiming for 7–9 hours per night to allow the body to reset and regulate hormones.

Get adequate exercise. Working out regularly can help maintain a healthy weight, reduce stress, and balance hormones. Aim for a regular mix of cardio, strength training, and flexibility exercises.

Support liver detoxification. Foods that are healthy for the liver and can help metabolize excess estrogen include cruciferous veggies such as broccoli, Brussels sprouts, and kale. Also limit alcohol and caffeine intake, both of which can overburden the liver, making it less effective at processing hormones.

Consider your environment. Reduce exposure to xenoestrogens by avoiding plastics — use glass or stainless steel, especially for food storage. And choose natural cleaning products and “clean” personal care items that are free of harmful chemicals.

Take a supplement to support hormone balance. A compound found in cruciferous vegetables, DIM (diindolylmethane) promotes hormonal balance and supports healthy estrogen metabolism. Amazon has many great options for DIM supplements — just make sure it has BioPerine to enhance absorption. Vitex (chaste tree berry) is an herb that supports progesterone production, helping to balance the estrogen-progesterone ratio. And maca root supports overall hormone balance, particularly during perimenopause and menopause.

If you have questions about your hormone levels or wish to get your levels tested, make an appointment with your provider to learn more.