Oestrogen (Estrogen) and oestrogen dominance can affect both women and men and is a product of lifestyle, environment and ageing; here we list 10 natural ways you can reduce levels of oestrogen and the dangerous oestradiol in your body.
This guide will explain oestrogen in simple terms and show you how you can help yourself cut the problem oestrogen load in your body reducing your risk of diseases from endometriosis to PCOS and cancer. (This review is an update on the one first published in 2017 by Chris Woollams)
What is Oestrogen?
Oestrogen is not simply the female sex hormone, as many people will tell you!
Oestrogen is a family of chemicals in competition with each other for receptor sites in your body, There are lots of 'oestrogens'. And they affect both men and women!
One oestrogen in particular is the problem. Oestradiol.
First, you need to understand that here are three groups in the oestrogen family.
1. Human oestrogen
2. Chemical oestrogen, or xenoestrogens
3. Plant oestrogen, or phytoestrogens
Full explanations of each are given elsewhere on this website - and we even have a best-selling book ’Oestrogen - the killer in our midst’
'Oestrogen Dominance' in men and women can affect health in many ways
Men can have high oestrogen too (1). If I told you that oestrogen was linked to poor libido and even prostate cancer (2) and to testicular cancer, you might be surprised. But what if I said it can be linked to some brain cancer, or non-small cell lung cancer? Or that chemical 'oestrogens' in the sea are causing hermaphrodite fish off the coast of California, perhaps you’d stop thinking of oestrogen as the female sex hormone.
In fact, oestrogen dominance in men can occur naturally after the age of 50, when levels of testosterone start to decline. Testosterone makes men lean and mean. As it declines so fat stores increase and with them oestrogen levels rise. Oestrogen excesses then push testosterone down further, and this is linked to lowered libido, depression, increased levels of fat, higher cholesterol and more.
Oestrogen excesses are also about lifestyle choices - the environmental toxins around you, the toiletry products you use, a lack of excercise, too much beer, too much saturated fat intake and much more.
Women can have oestrogen dominance and high oestrogen levels can be harmful to a woman at any age. Low progesterone levels and imbalance is one cause (3). This can cause irregular periods, and there are links to PCOS. Endometriosis, for example, occurs most in younger women of pregnancy age. Women even take HRT pills to put their oestrogen up! Much is made of the end of periods and life after the menopause; this is very complicated with progresterone and testosterone levels and feed-back loops. I'm not going to bore you here!
Levels of oestrogen, or estrogen, have never been higher in the history of mankind. Cancer Research UK estimated that oestrogen levels were currently growing in women’s bodies at about 7% per annum. It will likely be growing in men near that rate too.
Types of Oestrogen
Human oestrogen - There are three main types of estrogen produced in the ovaries: estrone (E1), estradiol (E2), and estriol (E3). Oestradiol is 40 times stronger than oestrone, which is arguably the female sex hormone and production continues long after menopause. It is made by the C-2 pathway in the ovaries. Oestrone keeps women female - it's not strong, it's not weak.
Women who develop breast cancer are tested immediately to see if they are ’Estrogen positive’ (ER+). The problem child here is ’Oestradiol’ (Estradiol), made by the C-16 pathway and aromatase enzymes in your fat stores. This is called aromatisation. Oncologists know this is the cause of 'Er+ve breast cancer - they have Aromatase Inhibitors (AIs) to deal with it. About 10% is made in the Adrenals, and oestradiol production continues in the ovaries even after menpause. AIs only tackle the ostradiol made in the fat stores, not the oestradiol made in the ovaries or adrenals.
Typically, women with high oestradiol levels are more at risk of breast cancer, endometrial cancer and even ovarian cancer. Men are more at risk of prostate cancer and testicular cancer. Both may develop colorectal cancer, lung or brain cancer where there can be 'an oestrogen link'.
Xenoestrogen, or Chemical oestrogen - Certain chemicals when they enter your body can mimic the action of oestradiol. Chemical oestrogens, or Xenoestrogens, are in environmental toxins, especially Herbicides such as DDT and Lindane, with some in pesticides and others in your toiletry bag - nail polish contains Toluene, many body washes and shampoos, and even sunscreen contain perfume which has about 15 chemical oestrogens (never put perfume directly on your skin); but they are also common in our homes and work places. To repeat, the dangerous environmental compounds are the ones that mimic oestradiol, once they arrive in the bloodstream.
This is a danger for men too. They can make oestradiol - for some reason the process in men is called 'Hyper-aromatisation', and a few years ago, 13 chemicals that mimic oestradiol, were shown to cause prostate cancer. Oestradiol from fat stores and chemical mimics lower testosterone, causing an enzyme 5-alpha reductase to make dangerous DHT from normal Testosterone - DHT drives prostate cancer.
Reducing your oestrogen levels, man or woman? You can also read our book ’Oestrogen - the killer in our midst’.
Phytoestrogens - But there's a third group of Oestrogens, namely phytoestrogens - in plants. Phytoestrogens are your friends. In fact Professor Trevor Powles of the Royal Marsden conducted trials in women with Genistein. It as shown to denature nasty oestradiol and block cellular receptors. Where is Genistein? In Red clover (the herb of Hippocrates, and Soy. Yes, soy getting in the way of, or blocking Tamoxifen is medical mythology. A meta-study shows clearly that soy is your friend. It does not put your oestradiol down, it denatures it. And Soy blocks more receptor sites than Tamoxifen, making it work BETTER (4). The nurse who told you to avoid soy was wrong!
And so too for other plant compounds like Resveratrol and EGCG. But we also know that the Rainbow diet with lots of greens and beans will lower your estradiol, and even BMI (5). One of the reasons, we will come to later is that it is proven to increase levels of Lactobacillus and Bifidobacterium in the gut microbiome.
We know that Green juices in the morning will lower oestradiol especially if you use lots of broccoli in them (for indole 3 carbinol and sulforaphane), and lemon peel - it's a terrific aromatase inhibitor.
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Meanwhile, here are
10 ways how to cut your oestrogen and oestradiol naturally:-
1: Don’t be overweight - the dangerous human oestrogen, oestradiol, is made by aromatase enzymes working on your fat stores, in both men and women! Increased fat levels in the body raise your oestradiol levels. So, the first rule is minimise your fat stores. Exercise, cut your saturated fat intake, avoid high cholesterol and triglyceride levels.
2: Avoid herbicides, pesticides and fungicides - in Israel, chemicals like DDT and Lindane were linked with a 4-fold increase in breast cancer. The chemicals in many herbicides, fungicides and pesticides can act like oestrogen when in the body. Pesticides and herbicides are known to affect the hypothalamic–pituitary–gonadal axis (6). In Noosa, Australia, herbicides and pesticides sprayed on the weeds around Macadamia nut trees got into the local fish farm water and all the baby fish had two heads. Atrazine was one of those thought to be causal. It is widely used from sugar cane to pineapples. Fish off the coast of California have been found to be hermaphrodite. Sperm counts in human males are in serious decline. This is an area of serious risk to human biochemistry. Go organic wherever possible. Grow your own!
3: Go toxin-free at home - the average UK woman comes into contact with 680 chemicals per month IN HER OWN HOME. Two thirds are toxic and one third probably carcinogenic according to a UK Government White Paper! Men are not immune.
i. Do not put perfume or perfumed products on your skin (and that includes aftershaves and body lotions).
ii. Beware drinking liquids from plastic bottles/cups especially if hot, because they leach phthalates into your drinks.
iii. Beware eating tinned food from cans with white linings because of BPA in the linings.
iv. Avoid parabens where possible in toiletries.
v. Beware volatile carbons from ceiling and floor tile glues, or chipboard.
vi. Beware gases from common bleaches and cleaners.
4: Eat a Rainbow Diet. There are many ways the colourful Mediterranean diet can protect and correct you. The polyphenols are crucially important to your health. It is a 'low empty calorie' diet but high in immune boosting soluble fibre and 'anti-oestrogen' foods like pulses, kidney beans and vegetables, especially greens like broccoli and sprouting seeds. It also contains high levels of good fat, and low saturated fat; plus copious colourful fruits and vegetables. One 15-year study showed that women who adhered most closely to the Rainbow Diet were free of 11 chronic illnesses at the end of the study and 40% more likely to live past 70.
Phytoestrogens were dubbed 'anti-oestrogens' by Professor Trevor Powles of the Royal Marsden. In his research he showed compounds like genistein could block receptor sites from dangerous human oestrogens like estradiol. Phytoestrogens are considerably less potent but unfortunately wash through the body more easily and bind less tightly to the receptors, so you need to maintain your daily consumption. Legumes (pulses) are the best sources; so as well as making green juices, eat lentils, red kidney beans, chickpeas, black beans etc. Red clover is also an option.
Carotenoids, in vibrant foods like red and yellow peppers, sweet potatoes and greens, have been shown to be crucial to women with oestrogen-driven breast cancer and high levels reduce the risk of return (7). Also, research from the City of Hope Medical Center in California shows button mushrooms can inhibit aromatase enzymes, and we know lemon peel does this and mushrooms such as Reishi and Chaga reduce oestradiol levels, as can crushed flaxseed on your breakfast! There's far more - Resveratrol, curcumin, berries, cruciferous vegetables, sea vegetables for iodine/thyroid and pomegranates! The Rainbow diet will nourish you - it is full of whole natural foods.
6. Keep your gut healthy. The nourishment factor is important for your gut bacteria. Certain poor quality foods containing refined oils or seed oils make more bacteria in your gut that produce inflammatory molecules, driving illness. The foods of the Rainbow diet make more bacteria that make anti-inflammatory molecules preventing illness. Even going in the sun or supplementing with vitamin D will heal gut lining problems and promote healthy bacteria. More good news - so will 85% dark chocolate and a glass of Merlot. Seriously - your Bifidobacteria love them!
Your ’good’ gut bacteria play an important role in oestrogen control. Certain of them bind to natural compounds like lignans and can help clear both excess human oestrogen and chemical oestrogen from the body. Gut bacteria regulate estrogen levels through a specialized collection of microbial genes known as the "estrobolome," which encodes an enzyme as it can convert inactive oestrogens that are to be excreted in your bile, and put them back into circulation. Many women with breast cancer have simply lost all their Lactobacillus and Bifidobacterium family members. What were 96% of all bacteria in the gut 2 months after birth, can decline with a Western Diet to less than 4% by the age of 50. The loss of these Lactic Acid Bacteria is critical. They lower oestradiol in the breasts and throughout the body. Consuming unpasteurised cheese in small amounts can increase levels at any age, thus lowering oestrogen. Just taking a Probiotic containing members of both families, can lower oestrogen in the breasts within 7 hours! (8)
6: Consider taking Indole 3 Carbinol/DIM. Eat more greens like kale and broccoli - they contain I3C and its substrate DIM. But you simply cannot eat enough - you may have to make green juices (also oxygenating you and providing glutathione) or may have to supplement with 400 mg or so. A powerful anticancer agent, I3C has been shown to convert the aggressive oestradiol into its safer sisters, limit metastases, and change receptor sites stopping it binding to them. (DIM is especially good for TNBC and for people with a p53 deficiency.) We have a review on Indol 3 Carbinol and DIM.
7: Consider taking or making Melatonin. Melatonin regulates human oestrogen levels in your body. Sleep in a fully darkened room with regular sleeping times. Melatonin is produced by your pineal gland and is our number 1 antioxidant and highly anti-inflammatory. It regulates human oestrogen levels and growth hormones levels. Plus it has 5 actions against cancer cells. However you make 100 times more by day. For this, you need to consume Tryptophan (tofu, turkey, chicken, nuts and seeds) and have a good microbiome. This makes 90% of your happy hormone, serotonin, which is converted by the Infra Red in Daylight to melatonin in your power stations (your mitochondria). So, you need to spend at least 2 hours a day outside - even if there is a big black cloud overhead. Women with disturbed sleep patterns make less melatonin and get more breast cancer; men get more prostate cancer. We have a review on melatonin.
A word of warning - Reduce exposure to EMFs - The EU issued a warning that EMFs reduce your melatonin levels. Beware living near power cables; having TVs or electrical equipment round your bed, leaving the WiFi on at night, and have your home tested for fault lines.
8: Cut alcohol consumption. So you are trying to reduce your weight and cut fat stores? Why drink lots of beer or gin and tonic? Beer doesn't just put the weight and fat stores in, it also contains phytoestrogens from hops, which can increase estrogen levels in the body. But too much alcohol is detrimental and will increase fat and estrogen levels.
9. Take moderate daily exercise - Exercise can significantly lower estrogen levels in women, particularly in postmenopausal women, by reducing circulating estrogens and increasing sex hormone binding globulin (SHBG), which helps regulate estrogen levels. 40 - 60 minutes a day is linked to lowered oestrogen levels, lowered cancer risk and less cancer return. You need to ’get out of breath for 20 minutes. A 2011 study in ’Applied Physiology’, showed that 5 hours exercise a week significantly reduced estrogen levels. Exercise oxygenates you (sensitising cancer cells) and produces endorphins, which neutralise stress hormones. A 2002 NCI study showed exercise reduced oestrogen too. Keep moving during the day. Sitting for long periods is bad.
10. Consider Myomin and/or Natural Progesterone Cream - A top oncologist at Northwestern Memorial Hospital, Chicago became fed up with women telling him that Letrozole and Anastrozole gave them hot flushes and bone pains. Wanting an alternative and being half Chinese he put 5 Chinese herbs with anti-oestogen powers together in a product he called Myomin. We've checked the herbs and the product. All good. Go to our linked review on myomin.
Judy Evans is a UK Herbalist who lauched an advisary service years ago on atural progesterone and women's hormones. Go to the linmed page on Natural Progesterone - all details are there to contact Judy.
If you are think of buying any of the products above you may like to look at what Natural Selection has to offer by clicking here
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References
1. Estrogen in male Physiology - https://journals.physiology.org/doi/full/10.1152/physrev.00018.2016
4. Soy phytochemicals synergistically enhance the preventive effect of tamoxifen on the growth of estrogen-dependent human breast carcinoma in mice; Zhiming Mai e al,
Carcinogenesis 2007, Jan 16th;
5. Mediterranean Diet alters microbiome to lower breast cancer risk - https://the-rainbow-diet.com/articles/the-colourful-mediterranean-diet/mediterranean-diet-alters-microbiome-to-lower-breast-cancer-risk/