When it comes to hormones for women over 40, it can be a time of great flux. We can experience symptoms of low progesterone, oestrogen dominance and low oestrogen all in one month! But with food and some small changes to our nutrition, we can improve symptoms and in this blog, I am sharing 5 foods for oestrogen dominance in perimenopause.
Why Focus on Oestrogen Dominance in Perimenopause?
Oestrogen dominance occurs when the body has too much oestrogen relative to progesterone. This imbalance happens in perimenopause as progesterone falls rapidly, leaving unopposed oestrogen.
An oestrogen-dominant state can lead to various symptoms like heavy flooding periods, breast tenderness and mood swings. Your gut, liver, and bowels play a pivotal role in clearing excess oestrogen and creating hormonal balance. The following foods help to support these three organs.
Foods for Oestrogen Dominance
1. Probiotic and Prebiotic Foods:
Probiotics: Include fermented foods like kefir, kimchi, sauerkraut, miso, and yoghurt in your diet. These help to re-colonize the gut with good bacteria, crucial for metabolizing excess oestrogen.
Prebiotics: Foods such as Jerusalem artichoke, chicory root, onions, garlic, leeks, and apples feed the good bacteria and further support gut health.
2. Collagen-Rich Foods:
Collagen helps repair the gut lining and supports liver detoxification processes. Incorporate bone broths, protein, eggs and berries. Check out this blog for more ideas on incorporating collagen into your diet.
3. Cruciferous Vegetables:
Vegetables like broccoli, cauliflower, cabbage, kale, and Brussel sprouts contain a compound called DIM that helps clear excess oestrogens. Broccoli sprouts are especially beneficial due to their high levels of sulforaphane, aiding in liver detoxification.
4. Sulphur-Rich Foods:
Include foods from the onion family, eggs and cruciferous vegetables to support phase 2 of liver detoxification.
5. Phytoestrogens:
Foods like pomegranate, maca, and flaxseeds can help to balance oestrogen levels and help to clear environmental oestrogens that may disrupt hormonal balance.
Embracing Lifelong Dietary Changes
Remember, consistency is key. Think of these foods, not just as temporary fixes, but as lifelong changes to enhance your peri-to-post menopause transition. Focusing on gut, liver and bowel health is key for both hormonal and long-term health.
Want More Help?
If you’re looking to dive deeper into managing your hormonal health through diet and lifestyle changes, grab a copy of my FREE guide: Thriving in Your 40s & Beyond. This guide is packed with more information and tips to support you on your journey to better hormonal health.