As a woman ages, the body produces less of the hormones estrogen and progesterone, according to Dr. Christine Northrup. Once a biochemical imbalance occurs, when the remaining estrogen is in proportionately larger quantity than progesterone, it creates a condition known as estrogen dominance. Symptoms of this imbalance include decreased libido, fatigue and impaired sleep. Several different approaches, including medication,exercise, change in diet and avoiding foods that exacerbate this condition can help manage symptoms. Speak with your doctor before making significant changes to your diet, adding supplements or increasing physical activity.
Step 1
Exercise daily for at least 30 minutes. Excess estrogen that your body produces and doesn't use during your menstrual cycle is stored in body fat. If you're overweight, this means you likely have more estrogen than you need in proportion to progesterone. Losing weight and staying near a healthy weight can help decrease the estrogen in your body and helps decrease your risk of preventable diseases, such as diabetes. Physical activity like brisk walking or swimming is a way to get aerobic conditioning, but you should also include resistance training in your routine. Perform resistance exercises at your local gym or by using a set of resistance bands at home.
Step 2
Apply 15 to 24 mg of a progesterone cream to the areas of your skin where capillaries are in highest concentrations, 14 days before the beginning of your menstrual cycle. Choose a cream that has a progesterone concentration of 1.6 percent by weight and apply to your face and upper body until absorbed. If you are post-menopausal, apply progesterone cream for the first 25 days of the month, then stop and resume when the next month begins. Progesterone cream, according to Dr. John Lee, provides the hormone to your body to balance the excess estrogen and reduce symptoms.
Step 3
Emphasize foods in your diet that are rich in fiber, nutrient-dense and contain sources of unsaturated fat. Aside from the weight-loss benefits of eating healthier foods, several of them can also inhibit the absorption of excess estrogen by your body. Dr. John B. Symes of the website DogtorJ says that foods like berries, broccoli, corn and strong beans inhibit estrogen absorption. Your diet should be largely composed of fresh fruits, vegetables, whole grains and lean meats. Reducing your reliance on soft drinks and convenience foods will help reduce the estrogen-holding fat stores in your body.
Step 4
Consume flaxseeds, flaxseed oil or soy products at least once daily. According to Northrup, these food products contain substances known as phytohormones, which can help you balance estrogen. This can help restore the proper proportion of estrogen to progesterone in your body, decreasing your symptoms. Flaxseeds can be ground and added to cereals or baked goods and flaxseed oil can be incorporated into beverages or salad dressings. Soy products include tofu, tempeh, soy milk, yogurt and cheese.
Tips and Warnings
- Speak with your doctor about your symptoms before using any natural approach.
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