Holistic Health

8 Ways to Reverse Estrogen Dominance, Holistically.

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It is important to remember that the symptoms listed below may be due to multiple imbalances and not solely due to estrogen dominance. Estrogen overload is usually happening in combination with several other imbalances as well.


Estrogen dominance happens when the body produces too much estrogen, when estrogen isn’t getting eliminated or if there is an imbalance between estrogen and progesterone levels. There are 4 types of estrogen dominance:

  • ED can occur in any of these scenarios:

    • High estrogen with normal progesterone (common in individuals who are overweight).

    • Normal estrogen with low progesterone (very common among women who are only 10-15 pounds overweight and in women who have thyroid dysfunction).

    • Normal estrogen levels and normal progesterone levels but with excessive exposure to hormone disrupting chemicals.

    • Progesterone resistance syndromes (such as PCOS and endometriosis)


  • Irregular and or painful periods

  • Depression, anxiety and brain fog

  • Hypothyroidism and Hashimoto’s (read: The Thyroid Tests Every Woman Needs)

  • Excessive hair loss

  • Brain fog or problems concentrating

  • Low energy and libido

  • Excess and stubborn fat around your belly

  • Infertility, PCOS, Endometriosis

  • Bacterial and gut imbalances (SIBO, Candida, etc.)

  • Digestion issues and Constipation


Our modern toxic lifestyles, hormone disrupting fragrances in everything, plastics, mineral deficiencies, poor gut health, cooking with seed oils, hormones in factory farmed meat and dairy and fluoride in our water are all to blame for the epidemic that mostly effects women.


The main culprit of estrogen dominance is the overload of hormone disrupting toxins in our products and foods. The worst offenders? Fragrance (sprays, plug ins, wax melts and perfume), chemical sunscreens, personal care product with hormone disrupting ingredients and plastics.


While most foods don’t inherently contain estrogens, phytoestrogens are naturally occurring plant compounds that are structurally, and functionally, similar to our own estrogens. These compounds can mimic estrogen’s activity in the body by binding to the estrogen receptors. Foods like soybeans, tofu, fake meats, peas, and seed oils contain molecules similar to estrogen. But, another source is conventional meat and dairy products. Much of these types of food or pumped full of hormones and fed high phytoestrogen diets prior to you buying them in the grocery store.


Peri-menopause can be a cause for estrogen dominance if progesterone level is much lower compared to that of estrogen. Women going through peri-menopause can experience symptoms like hot flashes, insomnia, anxiety, and vaginal dryness.


Progesterone is secreted in the ovary after ovulation and its role is to prepare the reproductive organs for embryo implantation. A drop in progesterone levels can lead to relative estrogen dominance. Lowering of progesterone levels is often associated with the peri-menopausal period and is what causes inconsistent and heavy periods. The imbalance between progesterone and estrogen can also cause a decrease in sex drive and cause weight loss resistance.


Although it may seem counterintuitive, having a healthy digestive system is essential to maintaining optimal hormone levels. Estrogen is eliminated from the body through the digestive tract. Frequent constipation and a lack of digestive enzymes may lead to a rise in estrogen levels through reabsorption and re-circulation. Having a good balance of gut bacteria, staying hydrated and having regular bowel movements is needed to support estrogen elimination from the body.


Long term use of birth control can also lead to the development or to the worsening of estrogen dominance. In a woman’s natural monthly cycle, the levels of estrogen rise and fall depending on where you are in your cycle – your body is not designed to have daily synthetic doses of estrogen. So when you take birth control pills long term they can quickly lead to estrogen dominance.


Estrogen dominance is the underlying cause of so many symptoms that women face today and are told is “normal”. Heavy, irregular periods, cramps, headaches, anxiety, excess fat in the belly, thyroid issues, PCOS and infertility. But, there is good news. You can reverse it, naturally.


Since hormone disrupting toxins, also called xenoestrogens, are a major cause of estrogen dominance, it stands to reason that removing them an help reverse it. Start by ridding your home of synthetic fragrance, chemical sunscreens and personal care products that contain hormone disruptors. Don’t know where to start? Shop for all your toxin free products using my Toxin Free Shopping Guide.


Other than limiting soy in your diet, seeds oils and foods that are high in polyunsaturated fats (PUFAs) act like estrogen in the body and suppress thyroid function. High PUFA oils include canola, vegetable, sunflower, soybean, flaxseed, walnut, peanut and other seed oils. Ditch them. Instead cook with oils such as Avocado Oil, Coconut Oil, Grass Fed Butter, Tallow or Ghee. Extra Virgin Olive Oil is great for making salad dressings, but it isn’t as stable as the others, so only use on low settings.

It may be worth taking a look at the amount of PUFAs you’re consuming in processed foods. Almost all chips, frozen foods and processed foods are full of canola oil and sunflower oil. Siete is one company making chips cooked in avocado oil that I love. While there’s no way you can fully remove PUFAs from your diet (and that’s just ridiculous anyway), avoiding over-consuming them may make a big difference.

Estrogens are one of the most concentrated hormones found in cow’s milk and other bovine dairy products. It is estimated that 60-80% of estrogens found in the Western diet come from conventionally produced dairy products. Conventionally produced dairy include those dairy products derived from animals fed a mixed ration and no access to pasture, as opposed to organic, grass fed dairy products from cows getting one-third of their energy from fresh pasture. Opt for organic, grass fed dairy and meat products.

**Extra Credit: Find a source of raw milk local to you here.


Xenoestrogens are also found in plastic wrap and food storage containers that may be in direct contact with the food we eat. Bisphenol A (BPA) may be the most widely known. BPA is a synthetic compound that is a plastic additive which is very much present in the modern world. Although air, dust, and water can be sources of BPA, the primary source of human exposure is through food and beverages. BPA leaches into food and liquids from the plastic coating inside of canned foods, plastic wrap, food storage containers, water bottles, and coffee cups.

Instead of using plastic in your kitchen, opt for glass or stainless steel and when shopping, try and purchase products in glass of BPA free containers. Receipts are also contaminated with hormone disruptors, so avoid them unless keeping your receipt is necessary.


Adding in a micro dosing of natural progesterone can be super helpful to re-balancing your estrogen/progesterone ratio, especially in peri-menopausal women. A natural progesterone made from wild yams is NOT the same thing as synthetic progesterone. Synthetic progesterone is not helpful, is known to cause cancer and has other serious side effects. My go to natural progesterone is Progessence Plus serum.

Progessence Plus is USP-grade, super-micronized progesterone from wild yam blended with essential oils and vitamin E to help women find balance the way nature intended. Progessence Plus contains small amounts of natural, bio identical Progesterone and slowly helps regulate your cycle, minimizes PMS and reduces estrogen dominance symptoms while your body starts to balance your hormones.


I am not a huge fan of supplements when you can get what you need from whole foods, but this one is an exception for women suffering with estrogen dominance. AMG Naturals is the brand I use and trust. It helps with your body’s natural estrogen detoxification.


Consume raw, organic carrots daily. Raw Carrots contain a unique fiber that absorbs excess estrogen and helps to sweep it out of the body. This unique fiber also helps to balance and maintain good gut bacteria, which helps to support overall digestion. The carrots must be raw, wholestalks (no baby carrots, they are soaked in a chlorine solution and peeled), and preferably organic to avoid toxic pesticides. Do not peel the carrots because the skin contains extra beneficial vitamins and phytonutrients. But, make sure you do rinse them before eating.


There are numerous reasons as to why your body may be lacking all the micro and macro nutrients it needs to produce and metabolize estrogen properly. These include flaws in diet whether that’s due to a lack of nutrient rich food, lack of diversity within the diet or too much of the wrong foods. For example, the body requires B vitamins, magnesium, and zinc to effectively metabolize estrogen. If you are lacking in these vitamins and minerals, then estrogen levels will likely increase. If you are severely depleted, Mineral Essence is a high quality mineral supplement. Adrenal Cocktails are also a great way to up your daily minerals. Super B is a complex B vitamin that also contains magnesium, zinc and selenium. It’s a vitamin and mineral powerhouse.


Activities that can harm gut health include taking antibiotics, drinking too much alcohol, not exercising enough, not getting enough sleep, and not managing your stress. Short term use of pre-and probiotics can be super helpful (I like Life 9 by Young Living and the company Seed), but you don’t want to use them long term. Make sure you getting a variety of foods (don’t eat the same foods daily) and consume foods such as kefir, sauerkraut, kimchi, raw cheese and milk, plain yogurt (not full of sugar) kombucha and fermented veggies.


Stress robs your body of the resources needed to produce favorable amounts of your sex hormones. When your body is prioritizing making cortisol due to high levels of stress, there isn’t enough pregnenolone left over to make progesterone. Stress can also suppress ovulation, further decreasing your chances of progesterone production.

I highly recommend you begin some kind of mindfulness, yoga, deep breathing or meditative practice. Grounding and sunshine, as well as forest bathing and listening to bird song are also good stress receiving, cortisol reducing activities. You can check out my blog post 7 Ways to Regulate Your System.


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