Estrogen Detox Diet Plan to Balance Hormones Naturally
Do you have mood swings, sleep disturbances, weight gain, and fatigue?
If so, you may be dealing with a condition known as estrogen dominance.
Estrogen dominance is when our body has too much estrogen in relation to other hormones. This results in an imbalance that causes many symptoms.
The good news is that it's possible to address this issue naturally through lifestyle changes such as diet tweaks and stress management.
In this post, I'll outline my step-by-step approach so you can start balancing your hormones naturally!
Table of Contents
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Why are Hormones Important for Women?
Hormones are essential for the proper functioning of the body and mind in both men and women.
For women, hormones play an especially vital role in regulating many physiological processes, including:
◆ Fertility
◆ Weight loss
◆ Metabolism
◆ Reproductive health
◆ Mood
Hormone levels can become imbalanced due to several factors, such as the following:
◆ Age-related changes
◆ Environmental toxins
◆ Poor diet
◆ Lifestyle factors, such as too much stress
◆Other factors
When these imbalances occur, they can lead to many unpleasant symptoms. Correcting hormonal imbalances can help women reclaim their vitality and enjoy better overall health.
What is Estrogen?
Estrogen is a hormone that plays a crucial role in many bodily processes, including:
● Growth and development
● Fertility
● Menstruation
● Metabolism
● Mood
● Energy levels
Estrogen production occurs mainly in the ovaries and smaller amounts from other organs, such as fat tissue.
What is Estrogen Dominance?
Estrogen dominance is a term used to describe when relatively high estrogen levels are present compared to progesterone levels.
The body can experience estrogen dominance due to excess production of estrogen, alterations in the way estrogen is metabolized and eliminated, or an uneven ratio of estrogen to progesterone.
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What Are the Symptoms of Estrogen Dominance In Women?
Estrogen dominance can cause various symptoms in women, from physical to emotional.
Here is a list of some common signs that you may be experiencing hormone imbalance:
◆ Headaches or migraine headaches
◆ PMS symptoms such as cramps, bloating, and breast tenderness
◆ Irregular menstrual cycle or heavy menstrual bleeding
◆ Vaginal dryness or itching
◆ Weight gain, particularly around the abdomen, hips, and thighs
◆ Fatigue and low energy levels
◆ Decreased sex drive
◆ Depression or irritability
High estrogen symptoms in women vary and depend on several factors, including age, lifestyle, and health history.
It's essential to speak with your doctor if you experience any of these symptoms or think you may have a hormonal imbalance.
What Conditions Are Associated With High Estrogen?
Here are some of the common conditions associated with elevated estrogen:
Endometriosis
Polycystic ovary syndrome (PCOS)
Uterine Fibroids
Breast Cancer
Depression or Anxiety
Thyroid Hormone Imbalance
Migraines and Headaches
Dry Skin or Hair Loss
What is the Link Between Excess Estrogen and Lifestyle?
There is a definite link between lifestyle choices and excess estrogen levels in the body.
An unhealthy diet full of processed foods can increase hormone levels, especially estrogen.
In contrast, following a more plant-based diet and adding more whole foods can help lower estrogen levels.
Also, poor lifestyle habits such as inadequate sleep, too much stress, and over-exposure to environmental toxins can all lead to estrogen dominance. We will go over each of these in more detail below.
How To Detox Estrogen Naturally
Five important factors that play a role in balancing estrogen dominance include:
Diet
Exercise
Adequate sleep
Stress Management
Avoiding environmental toxins
In the following sections, we will examine the specifics of all four factors listed above.
Please note that this post is not intended to be a substitute for medical advice.
Everyone's health is different. It's important to consult with a healthcare professional before making any drastic lifestyle or dietary changes.
What Foods Get Rid of Excess Estrogen?
Here is a list of 10 specific foods to incorporate into your diet that can aid in managing estrogen dominance:
1. Fiber-Rich foods
A fiber-rich diet is essential in reducing excess estrogen in the body.
Fiber helps your body eliminate excess hormones, toxins, and other impurities that can disrupt hormonal balance.
It also helps improve your gut health, which is important for hormonal balance.
Here are some of the top fiber-rich foods to add to your diet for estrogen detoxification:
✔ Fruits: Apples, pears, berries, citrus fruits, kiwis
✔ Vegetables: Broccoli, Brussels sprouts, kale, spinach, and other leafy greens
✔ Whole grains: Oats, brown rice, quinoa, wild rice
✔ Legumes: Lentils, beans (black, kidney, garbanzo, pinto), and peas
✔ Nuts and Seeds: Flaxseeds, chia seeds, hemp seeds, and walnuts
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2. Cruciferous Vegetables
Cruciferous veggies contain phytonutrients that help the body eliminate excess hormones. They also protect the body from hormone-causing toxins and other impurities.
Here are some of the best cruciferous veggies to add to your diet for estrogen detoxification:
✔ Broccoli
✔ Cauliflower
✔ Kale
✔ Brussel sprouts
✔ Bok choy
✔ Cabbage
✔ Collard greens
3. Berries
Berries are a great addition to an estrogen detox diet plan.
They not only help the body to get rid of excess hormones, but they are also nutrient-dense. They also contain potent antioxidants that protect against cellular damage.
Here is a list of some of the top berries to include in your diet for estrogen detoxification:
✔ Strawberries
✔ Raspberries
✔ Blackberries
✔ Blueberries
✔ Cranberries
✔ Acai Berries
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4. Healthy Fats
Healthy fats help to keep hormone levels balanced. They also provide the body with important nutrients for hormone production, such as omega-3 fatty acids, which can reduce inflammation.
Here is a list of some healthy fats:
✔ Avocado
✔ Nuts
✔ Seeds such as hemp, flax, chia, sesame, pumpkin, and sunflower seeds
✔ Nut butter such as almond butter, cashew butter, sunflower butter, and peanut butter
5. Unrefined Carbohydrates
These foods provide the body with essential fiber, vitamins, and minerals, which help to slow down digestion. This improves the health of the digestive tract.
Unrefined carbs also prevent blood sugar spikes that disrupt hormonal balance and cause insulin resistance.
Here is a list of some of the best unrefined carbohydrates:
✔ Vegetables, such as sweet potatoes
✔ Whole grains such as brown rice, quinoa, and oats
✔ Legumes such as beans, lentils, split peas, and soybeans
✔ Fruits
✔ Nuts and Seeds
6. Turmeric
Turmeric is an excellent addition to any diet, especially when detoxifying estrogen.
The active compound in turmeric, curcumin, can assist the liver in its natural detoxification process.
Turmeric helps to neutralize and remove toxic substances from the body. It also provides anti-inflammatory benefits that can help regulate hormone production.
Add it to soups, curries, stir-fries, smoothies, or other recipes!
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7. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for maintaining a healthy hormonal balance and can help to reduce inflammation in the body.
Here is a list of some good sources of Omega-3 fatty acids:
✔ Flaxseeds
✔ Chia seeds
✔ Walnuts
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8. Citrus Fruits
Citrus fruits are packed with vitamin C and antioxidants which are excellent for balancing hormones.
Here is a list of some citrus fruits:
✔ Oranges
✔ Lemons
✔ Limes
✔ Grapefruit
✔ Tangerines
9. Adequate Protein
Adequate protein is a key factor for estrogen detoxification. When you eat protein, your body gets amino acids that are used to create hormones, therefore creating hormonal balance.
But what about soy as a source of protein? Studies have indicated that soy, a plant-based protein source, does not increase estrogen levels in the body and can actually help balance hormones.
Eating organic soy is important for avoiding harmful chemicals and boosting nutrition.
Animal proteins may stimulate inflammation and worsen hormonal imbalance, leading to excess estrogen.
So, when it comes to consuming adequate protein for estrogen detoxification, it's important to pay attention to the source of protein.
Eating plant-based foods that are high in protein can be a great way to help your body detox from excess estrogen.
Below is a list of some of the best options:
✔ Beans and legumes, such as chickpeas, lentils, and black beans
✔ Nuts and seeds, such as almonds, walnuts, pumpkin seeds, sesame seeds, and flaxseed
✔ Quinoa
✔ Amaranth
✔ Organic Tofu
✔ Organic Tempeh
✔ Green peas
10. Water
Water is essential for our bodies to detoxify and flush out toxins, such as excess estrogen.
It helps to move waste and toxins through the body, which can help reduce inflammation and improve hormone balance.
Drinking enough water is essential for proper estrogen detoxification, as it allows the body to naturally flush out any build-up of toxins that may interfere with healthy hormonal production.
For women, the recommended amount of water is 11.5 cups on a daily basis. This amount can vary depending on factors such as how much you exercise.
Try carrying around a big water bottle with you so you always have water available when you need it!
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What Foods to Avoid if Estrogen is High?
If you have high levels of estrogen, it is important to reduce your intake of certain foods that may cause a further increase, such as the following:
1. Processed and packaged foods
These are typically high in fat, salt, preservatives, and artificial ingredients. They lack nutrition and can contribute to weight gain, further increasing estrogen levels.
2. Dairy products
Dairy products, such as milk, contain large amounts of natural estrogens, which can contribute to estrogen dominance. Avoid milk and other dairy products to help reduce the estrogen in your body.
Many alternatives provide calcium and other valuable vitamins and minerals without the added hormones.
Consider almond or cashew milk and nut-based "cheese" as alternatives to conventional dairy.
Also, look for foods high in calcium, such as dark leafy greens, edamame beans, and kale, as a healthier alternative to dairy products.
3. Refined Carbohydrates
Refined grain products and simple sugars quickly break down into glucose, stimulating insulin production and increasing estrogen levels.
4. Alcoholic beverages
Alcohol has been shown to raise estrogen levels due to its effects on the metabolism.
5. Red meat and other animal proteins
Animal proteins contain hormones that can act as xenoestrogens, contributing to an overload of estrogens in the body.
6. Canned food
Many canned goods are preserved with high amounts of sodium which can lead to fluid retention and an overall imbalance in hormones such as estrogen.
7. Processed vegetable oils
Vegetable oils like corn, soybean, and sunflower oil can worsen inflammation due to their high content of omega-6 fatty acids.
Omega-6s are pro-inflammatory and can increase the body's production of substances that aggravate inflammation.
Limiting the intake of these vegetable oils and instead using healthier fats like olive oil is essential to reduce inflammation.
Olive oil contains anti-inflammatory omega-3 fatty acids, which can help reduce inflammation.
What Lifestyle Changes for Estrogen Dominance?
Here is a checklist of the 5 lifestyle changes to make to reduce the effects of estrogen dominance:
1. Follow a healthy diet
Eating plenty of fresh, whole foods that are low in refined sugars, saturated fat, and other additives is the best way to attack estrogen dominance.
Focus on increasing your intake of fruits and vegetables and avoiding processed meats. Also, avoid artificial sweeteners.
Instead, use natural sweeteners like maple syrup and dates in moderation.
See the recommendations in the previous sections for more detail on a healthy diet.
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2. Exercise regularly
Aim for 150 minutes of cardio each week, such as walking. Incorporate strength training 2-3 days a week as well.
A fitness tracker is great for helping you track your daily activity and exercise.
Regular exercise will help improve your health, reduce stress, maintain a healthy body weight, and regulate hormones.
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3. Get enough sleep
Sleep is essential for hormone balance as it helps your body detoxify naturally and boost your energy and mood levels.
Some fitness watches can help you track your sleep, so you can address any sleep issues.
Aim for 7–8 hours each night.
Making sure you are getting quality sleep is also essential.
Here are some tips for getting quality sleep:
✔ Establish a regular sleep schedule and routine
✔ Limit caffeine and alcohol consumption before bed
✔ Avoid screens and devices near bedtime
✔ Get some exercise during the day
✔ Make sure your bedroom is dark and quiet
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4. Reduce stress levels
Stress triggers hormone imbalances. It can increase the production of cortisol, which is produced in the adrenal glands. These hormonal imbalances can lead to an increase in estrogen production.
Here are some stress management techniques that can help you reduce anxiety and find emotional balance:
Exercise regularly
Take deep breaths and practice mindfulness.
Connect with friends and family through phone calls or video chats.
Get enough sleep
Talk to a therapist or counselor.
Practice relaxation techniques like progressive muscle relaxation, yoga, and meditation. I love Circle & Bloom for guided meditation and stress relief. They have meditations for everything from miscarriage support to fertility with PCOS!
Use a health and fitness watch to help you track stress
Make time to do something fun like reading, listening to music, or taking a hot bath.
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5. Avoid toxins
Endocrine disruptors are chemicals in certain household items like cleaning products and toys that can interfere with the body's natural hormone production.
Regular exposure to endocrine-disrupting chemicals in beauty products, perfumes, pesticides, and air pollution, can interfere with hormone balance. So try to limit your exposure where possible.
Awareness of the toxins that can harm your hormones is essential.
Here are some common toxins to try and avoid:
BPA (Bisphenol A): BPA is found in plastic and food containers. This chemical has been linked to causing an imbalance in hormones.
Phthalates: These are found in many cosmetics and personal care products, as well as plastics, furniture, and clothing. They can interfere with hormone levels due to their structural similarity to estrogens. Watch out for anything that has “Fragrance” or “parfum” in the ingredients.
Parabens: Common preservatives used in cosmetic products, these compounds mimic estrogen activity and may contribute to estrogen dominance.
Pesticides: Limit the pesticides you are exposed to by choosing organic produce whenever possible. I don't buy everything organic. But I do purchase foods listed on the dirty dozen organic. The foods on this list have higher amounts of pesticides used on them.
>> Check out some of my favorite non-toxic beauty products HERE!
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How Long Does It Take to Detox From Estrogen?
Detoxing from estrogen can take a few weeks to several months, depending on the severity of the condition.
It is important to recognize that the process itself is not always linear. The body needs time to adjust its hormone levels and regain balance. The key is patience and consistency.
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Conclusion
Achieving successful detoxification from excess estrogen requires consistency and commitment. You can support your body's natural detox process through lifestyle changes tailored to your unique needs.
If you're looking for personalized support and accountability to help you make these changes, consider working with a certified holistic wellness coach.
My fertility and hormone coaching programs are designed to help women make small, impactful changes that significantly improve their health and well-being.
If you're interested in learning more about how our program can help you achieve your goals, including detoxifying excess estrogen, schedule a free support call with me today!