Many factors in your environment and foods can induce an accumulation of estrogen, a hormone predominantly found in women, in your body. Estrogen dominance occurs when estrogen is found in excessive concentrations and compromises the delicate balance of other hormones. Some of the common symptoms include irregular periods, swollen and tender breasts, PMS symptoms, fibroids and endometriosis. Avoiding estrogenic foods, or foods that promote high estrogen levels in your body, can help improve your symptoms.
Soy
Soy contains isoflavones that are called phytoestrogens because they can mimic the effects of estrogen. These compounds can worsen the effects of other estrogenic chemicals and contribute to estrogen dominance, according to Ori Hofmekler, nutrition and fitness expert and author of the book "The Anti-Estrogenic Diet." Avoid soybeans, edamame, tofu, soy protein, soy beverages, soy cheese and other soy-based products.
Commercially Raised Meat
Commercially raised meat and poultry are often given hormones that resemble estrogen to speed up their growth and development. When you eat commercially raised beef or chicken that contain hormones, these estrogen-like hormones accumulate in your body and can contribute to your estrogen dominance problems. Avoid regular meat and chicken and choose hormone-free options. Even better, opt for grass-fed beef and free-range chicken to reduce your exposure to these hormones.
Conventional Produce
Most fruits and vegetables contain pesticide residues, which can disrupt the balance of your hormones, according to Dr. Michael Lam, a specialist in nutritional and anti-aging medicine. Avoid the "dirty dozen," which include the produce with the highest levels of contaminants to prevent estrogen dominance. The dirty dozen includes peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and potatoes.
Plastic-Wrapped and Canned Foods
Foods and beverages found in a plastic wrap, in a plastic bottle or in a can are likely to contain BPA and other food chemicals that can be part of your estrogen dominance. Avoid buying sauces, juices, soups, frozen entrees and milk in plastic bottles, plastic containers or cans. Opt for food packed in a glass container or BPA-free container to improve your estrogen dominance symptoms.
Caffeine
An high caffeine consumption, corresponding to four to five cups of coffee a day, is associated with estrogen levels that are 70 percent higher compared to women drinking less than a cup of coffee a day, according to Dr. Lam. To prevent your estrogen levels from raising and leading to estrogen dominance, keep your caffeine consumption low. Aim for no more than a cup of coffee a day. Tea also contains caffeine and should be consumed within moderation.
References
- DrLam: Estrogen Dominance
- Dr. Ronald Hoffman: Estrogen Dominance Syndrome
- "The Anti-Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick"; Ori Hofmekler; 2007
- Organic.org: The Dirty Dozen
