What is oestrogen dominance (OD)?
OD is a really common hormone imbalance in women where there is either higher than normal levels of oestrogen, or an imbalanced ratio of oestrogen and progesterone. Unfortunately this imbalance can lead to some of those dreaded PMS symptoms such as bloating, irritability, cramping, clotting, headaches, cravings and weight gain. Long term, OD has also been associated with oestrogen-related diseases such as polycystic ovarian syndrome (PCOS), fibroids, endometriosis, hormone-dependant cancers, inflammatory disorders and autoimmune disorders.
Tell us more about how oestrogen dominance affects PMS?
There are strong links between these hormones and how they interact with endorphins (mood), blood sugar (cravings/weight) and stress hormones (anxiety/irritability), which suggest that out of sync levels can exacerbate some of the classic PMS symptoms. Our awesome livers remove excess oestrogen from the body so normal levels are maintained, but a poor diet and lifestyle can overwork the liver, causing the oestrogen to recirculate back in to the body.
So what can we do about it?
Reducing excess oestrogen is vital in getting on top of PMS, so liver detoxification support is key here. Give your liver some love by tidying up your diet by avoiding processed foods, refined sugars, alcohol, caffeine and other foods that contain liver-burdening chemicals. Replace these foods with nutrients that give your liver a helping hand with removing toxins and excess oestrogen.
What sorts of foods should I be eating?
Antioxidants are super-important in imbalances such as PMS. Vitamin E, C, Glutathione, Coenzyme Q10 and Beta-carotene and some major antioxidants found in foods such as fresh organic fruits and vegetables, wholegrains, nuts and seeds. Sulphur-rich foods make the liver happy so stock up on garlic, eggs, onion, carrot, broccoli, watercress, leeks, cabbage, cauliflower and kale. Water is one of the most essential nutrients for liver detoxification and it relies on a regular supply of clean filtered water to assist its waste removal functions. Try adding herbs like mint or rosemary twigs to a jug of filtered, iced water.
What about alcohol and coffee?
Women often turn to these for instant energy or relaxation but are definitely a no-no for those who suffer uncomfortably from oestrogen dominant issues such as PMS. The liver sees these as toxins and works extra hard to get rid of them as soon as possible, as there is very little nutrition in them. Try replacing coffee with a turmeric latte, or caffeine-free herbal tea and non-alcoholic cocktails are a good an alternative to wine in the lead up to your period.
PMS often means chocolate time – is this a no-no too?
Refined sugars that are found in cakes, biscuits, sauce, take-aways, vitamin drinks and a whole bunch of unsuspecting foods (have a check of the ingredients labels!), are linked to the reduction of another important sex hormone called Sex Hormone Binding Globin (SHBG). SHBG binds to oestrogen and helps to utilise and remove it from the body. So refined sugar is another one to avoid if you suspect you are oestrogen dominant. There are many new brands of no added sugar raw chocolates that are mouth-watering and make a great alternative, or make a batch of your own sugar free raw chocs and keep them in the freezer.
Do we all detoxify at the same rate?
No. Genetics play a big part in the rate in which our detoxification processes which is why now we are even more aware that ‘one size does not fit all’ when it comes to certain nutritional advice. Available to us now are genetic tests that can show any issues within this important area and you can find out more about these tests through a nutritional therapist. But to get things started, follow some of these key nutrition strategies for liver support.
What about vitamin supplements?
Vitamin and mineral supplements may be a useful boost for some*, particularly if you are just coming out of a period of unhealthy eating, just embarking on a healthy nutrition plan, or if your PMS symptoms are quite severe. Methylation is a crucial detoxification process that is essential in the removal of excess oestrogen and this relies on B12 and folate. You can find these vitamins in dark green leafy vegetables, but a supplementation of methylated folate may be useful for those with slower genetic methylation processes. A good quality PMS supplement formulation should contain B vitamins, magnesium, vitamin E, antioxidants, and the hormone-loving essential fats, EPA/DHA. You can also support the livers detoxification processes with the supplement sulfurophane - a compound found in brocolli - that has been shown to increase used oestrogen removal. You microbiome has a role in liver detoxification so replenish you gut with a good probiotic supplement.
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