How to Lower Estrogen Naturally: 7 Science-Backed Ways to Fix Hormone Imbalance

Are persistent bloating, inexplicable mood swings, and stubborn weight gain your unwelcome companions? If you’re a woman in your 30s or 40s, you might attribute these symptoms to stress or aging. However, the root cause could be a hormonal imbalance called estrogen dominance. In this article we will cover how you can lower estrogen naturally.

This occurs when your estrogen levels are excessively high compared to progesterone, leading to feelings of fatigue, irritability, and a sense of not being your true self. Fortunately, you can support your body’s natural detoxification system.

This guide will provide you with science-backed, natural strategies to help you rebalance your hormones and regain your well-being.

What Exactly Is Estrogen Dominance?

Estrogen, a crucial hormone for reproductive health, requires a delicate balance. While estrogen dominance doesn’t necessarily indicate dangerously high estrogen levels, it often signifies insufficient progesterone levels to counteract estrogen’s effects.

Functional medicine practitioner Dr. Melissa Bates explains, ‘Imagine it like a seesaw. When one side (estrogen) is weighed down and the other (progesterone) is excessively elevated, the entire system becomes unbalanced. Our goal is to level the seesaw, rather than necessarily eliminating one side.’

Common causes of this imbalance include:

• Chronic stress can lead to high cortisol levels, which can suppress progesterone production.
• Poor gut health, characterized by constipation or an unhealthy gut microbiome, can impede the proper excretion of estrogen.
• Everyday products containing chemicals such as BPA, phthalates, and parabens can mimic estrogen in the body, a phenomenon known as xenoestrogenicity.
• Your liver, the primary organ responsible for breaking down and metabolizing estrogen, plays a crucial role in maintaining overall health.

The Science of Estrogen Detox: How Your Body Clears Hormones

A 2022 study published in the Journal of Women’s Health revealed a connection between impaired estrogen metabolism and an increased risk of developing conditions such as endometriosis and breast cancer.

The human body employs a sophisticated detoxification process, primarily carried out in the liver, followed by excretion through the gastrointestinal tract.

• Phase I (Activation): The liver uses specific enzymes to convert estrogen into metabolites.
• Phase II (Packaging): It then attaches molecules to these metabolites, making them water-soluble and ready to be removed.
• Phase III (Excretion): These packaged estrogens are sent to the gut and kidneys to be eliminated from the body.

If any of these stages are sluggish, estrogen can be reabsorbed into the bloodstream, leading to an imbalance.

7 Science-Backed Ways to Lower Estrogen Naturally

Here are expert-backed, actionable strategies to help your body achieve hormonal balance.

1. Fortify Your Liver’s Detoxification Pathways

Your liver, the body’s primary filter, needs support to process hormones efficiently.

• Cruciferous vegetables such as broccoli, cauliflower, kale, and Brussels sprouts are rich in a compound called Indole-3-Carbinol, which is converted into Diindolylmethane (DIM).
• A 2023 study published in the journal Nutrients found that diets high in these vegetables increase the production of protective estrogen metabolites. It’s recommended to include at least one serving of these vegetables in your daily diet.
• Enhance your liver’s nutrient intake by incorporating B-vitamins, particularly B6, B12, and folate, magnesium, and selenium into your diet. These essential cofactors are abundant in leafy greens, nuts, seeds, and lean protein sources.

2. Optimize Your Gut Health for Elimination

Your gut houses a unique collection of bacteria called the estrobolome, which plays a crucial role in the final stages of estrogen metabolism.

• Consume a generous amount of fiber daily, aiming for 30-40 grams from sources like chia seeds, flaxseeds, lentils, and avocados. Fiber binds to excess estrogen in the digestive tract, helping it be excreted.
• Incorporate probiotics into your diet. Fermented foods such as kimchi, sauerkraut, kefir, and high-quality yogurt support a healthy gut microbiome. A robust microbiome helps prevent the enzyme beta-glucuronidase from re-activating estrogen that should be eliminated from your body.

3. Reduce Your Exposure to Xenoestrogens

Environmental estrogens contribute to your body’s total estrogen load, disrupting its natural balance.

• Switch to glass: To avoid BPA leaching into your meals, especially when heating food, avoid plastic food containers and water bottles.
• Choose cleaner products by opting for natural, fragrance-free cosmetics, cleaning supplies, and laundry detergents. The Environmental Working Group’s (EWG) Skin Deep database is a valuable resource for assessing product safety.
• When possible, opt for organic produce, especially those on the “Dirty Dozen” list, to reduce pesticide exposure.

4. Balance Your Blood Sugar

Chronic high blood sugar and insulin resistance can exacerbate hormonal imbalances.

• Incorporate protein, healthy fats, and fiber into every meal to create balanced plates. This approach helps slow down sugar absorption and prevents insulin spikes.
• Be mindful of your sugar intake by limiting processed foods, sugary drinks, and refined carbohydrates.

5. Manage Stress to Protect Progesterone

When you’re chronically stressed, your body prioritizes producing the stress hormone cortisol, often at the expense of progesterone.

• Practice Mindfulness: Just 10-15 minutes of daily meditation or deep breathing can significantly lower cortisol levels.
• Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is when your body repairs itself and regulates hormones. The CDC offers guidelines for healthy sleep hygiene.

6. Consider Targeted Supplements Wisely

Before beginning any new supplement regimen, it’s always advisable to consult with a healthcare provider.

• DIM (Diindolylmethane), a compound found in cruciferous vegetables, plays a crucial role in regulating estrogen metabolism, guiding it towards a healthier trajectory.
• Calcium D-Glucarate, a supplement, aids the liver’s detoxification process by inhibiting an enzyme that reverses the detoxification work.
• Ground flaxseed, rich in lignans, helps regulate estrogen activity and facilitates its elimination through the digestive system. Incorporate 1-2 tablespoons into your daily smoothie routine.

7. Sweat It Out Regularly

Exercise not only aids in weight management and stress reduction but also supports detoxification.

• Moderate movement, such as brisk walking, yoga, and strength training, is highly beneficial.
• Sweating serves as a secondary detoxification organ. Regular exercise or using an infrared sauna can aid in the elimination of toxins through sweat.

Nurture Your Body’s Natural Wisdom

Restoring hormonal balance doesn’t involve undergoing a harsh “detox” or extreme cleanse. Instead, it’s about consistently providing your body with the essential building blocks it needs to perform its natural functions effectively. 

By adopting a whole-foods diet, nurturing a healthy gut, supporting your liver, and managing stress, you empower your body to eliminate excess estrogen and restore its natural equilibrium.

If your symptoms persist, it’s essential to seek professional medical advice. A healthcare provider can order tests like the DUTCH (Dried Urine Test for Comprehensive Hormones) to thoroughly assess your hormone levels and develop a personalized treatment plan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for, and should never be relied upon for, professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.