Excess estrogen or estrogen dominance can be problematic and play a role in health conditions in women including premenstrual syndrome and breast and ovarian cancers. There are dietary strategies that may help lower estrogen levels including minimizing soy intake, eating hormone-free meats, eating cruciferous vegetables regularly, maintaining adequate fiber intake and increasing intake of vitamin B6. In addition, maintaining a healthy weight can help to prevent excess estrogen production. Fat cells secrete estrogen, thus having excess fat on your body may contribute to elevated estrogen levels.
Soy
Soybeans contain phytoestrogens which have weak estrogenic activity compared to the estrogen manufactured by the body. According to the Linus Pauling Institute, research suggests that phytoestrogens decrease the effects of estrogens manufactured by the body in some cases while having estrogenic effects in other cases. Further research is needed before concluding whether soy foods actually act to effectively increase or decrease estrogen activity in the body.
Hormone-free Meat
The majority of beef cattle are given estrogen in order to make them grow bigger faster. This estrogen is passed along when the consumer eats the beef. According to Dr. Samuel Epstein, founder of the Cancer Prevention Coalition, meat treated with hormones increases breast cancer risk. In order to minimize estrogen exposure from meats, eat beef that was raised without the use of hormones. Hormones may not be used in organic beef, but often grass-fed beef is also hormone-free. Ask the right questions at the grocery store or farmer's market. Hormones are not used in raising chicken or pork, so these are good choices for hormone-free meat.
Cruciferous Vegetables
Indole-3-carbinol is a compound found in cruciferous vegetables that helps to convert estrogen into less potent forms. Other compounds in cruciferous vegetables help to increase levels of enzymes involved in detoxification which may help clear excess estrogen from the body. Cruciferous vegetables include kale, collard greens, cabbage, cauliflower and radishes.
Fiber
Estrogen is processed in the liver for elimination via the stool. Adequate fiber is necessary for the maintenance of regular bowel movements in order to remove hormones and toxins from the body. Without regular bowel movements, estrogen bound for elimination can be reabsorbed from the large intestine and move back into circulation. Fiber helps to ensure regular bowel movements which facilitates elimination of estrogen from the body. When increasing fiber intake, be sure to also take in adequate fluid.
Vitamin B6
According to the Linus Pauling Institute, vitamin B6 helps to inhibit the effects of estrogen by binding to the estrogen receptor. When vitamin B6 is bound to the estrogen receptor, it prevents estrogen from binding to its receptor and exerting its effects. In this way, vitamin B6 minimizes the effects of estrogen on the body. Foods that are especially rich in vitamin B6 include bananas, salmon, turkey, chicken, potatoes and spinach.
Dairy Products
Many dairy farms use a growth hormone called recombinant Bovine Growth Hormone, but even without it, dairy products contain higher levels of estrogen because cows are kept pregnant much of the time to keep the milk flowing. According the the Harvard News Service, dairy products--milk, cheese, cottage cheese, butter and yogurt--account for 60 to 80 percent of estrogen consumed in the American diet. A sharp reduction in dairy consumption is a vital step in reducing dietary estrogen.
References
- Linus Pauling Institute at Oregon State University University: Vitamin B6
- Linus Pauling Institute at Oregon State University University: Indole-3-Carbinol
- Linus Pauling Institute at Oregon State University University: Fiber
- Cancer Prevention Coalition
- Linus Pauling Institute at Oregon State University University: Soy Isoflavones
