Understanding Estrogen Dominance

Hormones are like a well-choreographed dance—each one plays a specific role, and balance is key. When estrogen levels become too high in relation to progesterone, a condition called estrogen dominance can occur. This hormonal imbalance can cause fatigue, weight gain, heavy periods, mood swings, bloating, and even fertility issues.

While estrogen is a vital hormone for reproductive health, bone strength, and brain function, too much of it—especially without enough progesterone to balance it out—can lead to serious health concerns.

Let’s dive into what causes estrogen dominance and how you can naturally restore balance.

What Causes Estrogen Dominance?

Several factors contribute to high estrogen levels or low progesterone levels, leading to estrogen dominance. These include:

1. Poor Liver Detoxification

Your liver is responsible for metabolising and clearing excess estrogen from your body. If the liver is overloaded with toxins, alcohol, processed foods, or chronic stress, estrogen may not be efficiently removed, leading to estrogen buildup.

2. Chronic Stress & Cortisol Imbalance

When the body is under prolonged stress, it prioritises producing cortisol (the stress hormone) over progesterone, leaving estrogen unchecked. This imbalance can lead to symptoms like anxiety, PMS, and irregular periods.

3. Xenoestrogens from the Environment

Xenoestrogens are synthetic chemicals that mimic estrogen in the body. They are found in plastics, pesticides, personal care products, and household cleaners. These compounds can disrupt natural hormone balance and contribute to estrogen dominance.

4. Poor Gut Health

The gut microbiome plays a key role in estrogen metabolism. An imbalance in gut bacteria (dysbiosis) can cause the body to reabsorb estrogen instead of eliminating it, leading to excess estrogen circulation.

5. Birth Control & Hormone Therapy

Long-term use of oral contraceptives or hormone replacement therapy (HRT) can increase estrogen levels and contribute to estrogen dominance, especially if not properly balanced with progesterone.

6. Low Progesterone Levels

Even if estrogen levels are normal, low progesterone (due to stress, poor ovulation, or perimenopause) can cause relative estrogen dominance—where estrogen is not properly balanced by progesterone.

Signs and Symptoms of Estrogen Dominance

• Irregular or heavy periods

• Weight gain (especially around hips and thighs)

• Bloating and fluid retention

• Breast tenderness or fibrocystic breasts

• Mood swings, anxiety, or depression

• Low libido

• Fatigue and brain fog

• Sleep disturbances

• Headaches or migraines

If you experience multiple symptoms, your hormones may need support to rebalance.

Natural Ways to Balance Estrogen Levels

The good news? You can take control of estrogen dominance through lifestyle changes that support hormone balance.

1. Support Liver Detoxification

Since the liver plays a key role in removing excess estrogen, supporting liver health is essential.

Eat cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts) to support estrogen metabolism.
Increase fiber intake (flaxseeds, chia seeds, whole grains) to help flush out excess estrogen.
Stay hydrated—your body needs water to efficiently detoxify estrogen.
Reduce alcohol and caffeine, as they slow liver detoxification.

2. Reduce Exposure to Xenoestrogens

Switch to glass or stainless steel instead of plastic for food and drinks.
Use natural personal care and cleaning products free of parabens and phthalates.
Buy organic when possible to reduce exposure to pesticides that mimic estrogen.

3. Improve Gut Health

A healthy gut helps eliminate excess estrogen efficiently.

Eat probiotic-rich foods (yogurt, kefir, sauerkraut) to support gut bacteria.
Increase prebiotic foods (onions, garlic, bananas, asparagus) to nourish good bacteria.
Reduce processed foods and sugar, which can feed harmful bacteria.

4. Manage Stress & Support Progesterone Levels

Since stress depletes progesterone, managing stress is crucial to hormone balance.

Practice deep breathing, meditation, or yoga to lower cortisol.
Prioritise sleep—aim for 7-9 hours per night to allow hormones to rebalance.
Consider adaptogenic herbs like ashwagandha or maca, which support adrenal health and hormone balance.

5. Move Your Body, But Don’t Overdo It

Strength training and moderate exercise support hormone metabolism.
Avoid over-exercising, as excessive high-intensity workouts can raise cortisol and deplete progesterone.

6. Consider Functional Testing

If you suspect estrogen dominance, hormone testing (such as DUTCH testing or blood tests) can provide deeper insights. A holistic health coach can guide you in interpreting results and implementing personalised strategies.

The Bottom Line: You Can Restore Hormonal Balance

Estrogen dominance is common but not inevitable. By making small, targeted lifestyle changes, you can naturally support your body’s ability to balance hormones, reduce symptoms, and feel your best.

If you're struggling with hormonal imbalances, PMS, or perimenopause symptoms, I can help! As a hormonal health coach, I provide personalised strategies to help women balance hormones, improve gut health, and feel empowered in their wellness journey.