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Balancing Hormones Naturally: 7 Activities to Reduce Oestrogen Dominance

One key factor to hormonal harmony is oestrogen, a reproductive hormone with profound effects on the body. But when your levels jump disproportionally higher than they should be, you can end up with a number of problems. Luckily, there are a few simple lifestyle changes known to help regulate your oestrogen levels.

Oestrogen dominance, a condition where oestrogen levels are disproportionately high compared to other hormones, can lead to a range of health issues. Oestrogen performs a number of functions, from initiating reproductive development, supporting egg development and ovulation to promoting bone and heart health. When you’ve too much of the stuff, you may develop some of the following symptoms:

  • Anxiety and panic attacks
  • Hair loss
  • Infertility
  • Headaches
  • Breast tenderness
  • Irregular periods
  • Bloating
  • Lower sex drive
  • Uterine fibroids

Fortunately, there are natural ways to help reduce oestrogen dominance and restore harmony to your hormonal system – but note that these are not a replacement for proper medical care. It’s always important to get a proper diagnosis and treatment plan with your doctor to ensure you know what you’re dealing with.

Eat Broccoli Sprouts


Broccoli sprouts are a nutritional powerhouse and the richest known source of sulforaphane, a potent compound found in all cruciferous vegetables. Sulforaphane is a superhero in the world of oestrogen detoxification. It enhances the activity of liver enzymes responsible for metabolising and detoxifying oestrogen, helping your body eliminate excess oestrogen effectively.

Add Protein at Each Meal

Protein-rich foods are not only essential for building and repairing tissues but also for hormonal balance. Amino acids found in protein sources play a crucial role in supporting liver health. They are the building blocks for enzymes that help detoxify excess oestrogen, promoting its conversion into less potent forms for easier elimination. 

Get Your Fibre

Dietary fibre is a natural ally in the fight against oestrogen dominance, and aiming for around 25g per day is a good start to ensure you’re boosting hormone health. It aids in maintaining regular bowel movements, which is vital for the body's ability to eliminate excess oestrogen through the digestive system. By preventing its reabsorption, fibre supports hormonal balance. Try the following foods:

  • Whole grains like quinoa and amaranth
  • Nuts and seeds
  • High-fibre veggies like broccoli, spinach and pumpkin
  • High-fibre fruits like apple and pineapple

Get Enough Magnesium


Magnesium is a versatile mineral with many roles in the body, one of which is supporting hormonal balance. It aids in the activation of enzymes involved in oestrogen metabolism, facilitating the conversion of oestrogen into less potent forms that are easier for the body to eliminate. You'll find it in dark chocolate, spinach and legumes. 

Limit Xenoestrogen Exposure 

Xenoestrogens are artificial compounds that mimic the effects of oestrogen in the body. They can be found in the following:

  • Plastics
  • Personal care products
  • Skincare items
  • Nail polish
  • Fragrances
  • Cleaning products
  • Pesticides

Reducing exposure to these oestrogen-like compounds can help prevent them from disrupting your hormonal balance – not to mention the whole-body benefits they’ll have, after all, pesticides are known to do a number on your organs.

Eat Probiotic-Rich Foods

A healthy gut is essential for hormonal balance. Consuming foods rich in probiotics, such as yoghurt and fermented foods, can support gut health. A well-functioning gut aids in the elimination of excess oestrogen from the body, preventing its build-up and dominance.

Try Herbal Allies

Dandelion root and milk thistle are herbal remedies known for their potential to support liver health. A healthy liver is crucial for detoxifying oestrogen and maintaining hormonal equilibrium. Including these herbs in your wellness routine may help in the elimination of excess oestrogen and alleviate symptoms of oestrogen dominance. 

Note that it's advisable to consult with a healthcare professional before making significant dietary or lifestyle changes, especially if you have specific health concerns related to hormonal balance – it never hurts to check in with your doctor. It can also help to visit an endocrinologist to get a better picture of what’s going on inside your body and tailor your treatment approach. After all, there are a lot of symptoms that can mimic your classic signs of oestrogen dominance, so be sure you know what you’re dealing so you know how to tackle it.

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