I’ll admit with two kids under six, getting in a “bath” for me is the hardest! But, I have noticed a reduction in my symptoms of Estrogen Dominance by implementing these six habits. They all work together to lower estrogen levels. They do this by encouraging the liver to package excess estrogen. Then it sends it down its proper detox pathway. Below are the three habits I do daily.
- Eat microgreens
- Drink water
- Eat protein
Let’s dive into why.
Microgreens are the tiny greens you may have seen on your plate in fancy restaurants. Here’s why I love them:
- They are nutrient-dense
- Packed with various micronutrients – vitamins C and K
- Can contain up to 40 times more mineral concentration than mature vegetables
- Contain phytochemicals which promote liver health by supporting its detoxification pathways
- Rich in antioxidants and phytonutrients
- Have a high nutritional value
- Contain sulforaphane that promotes estrogen metabolism
Eating a handful of microgreens daily is a simple yet effective way to keep your liver healthy. Do it daily!
This sounds obvious, right? I hope so! But, staying hydrated is essential for proper liver function and detoxification. It’s important to note that your water intake will vary depending on your exercise level. Dehydration can limit your liver’s ability to do its job. This means it has to work harder to detoxify excess estrogens and other toxins. You’ve probably heard that you are supposed to drink at least eight glasses of water a day? Well, it’s true. Doing so helps flush out toxins, promote digestion, and maintain a healthy weight.
Now, more importantly – and this is the MOST important factor – please ditch bottled water for the love of God. There are too many trace endocrine-disrupting chemicals to name! Drink filtered water always in all ways. I love my alkalized, antioxidant Kangen water.
Protein creates hormones! Consuming an adequate amount of protein each day is vital. Include healthy protein sources such as:
- Plant-based sources like:
High-quality protein sources help maintain a balanced hormone level. They also support healthy liver function. For reference, a 150-pound, active female patient of mine needs around 80-100g of protein/day. Of course this depends on her activity level. Your liver needs adequate protein to support a healthy metabolism.
Try to do those three habits daily. Now, try to do the following habits three to four times a week.
Break a sweat exercising
Physical activity helps balance hormones, making it essential to any hormone-balancing routine. Regular exercise helps reduce cortisol levels and circulate estrogen levels. This combination promotes detoxification, leading to estrogen dominance relief. Moving encourages lymphatic flow (detox!). Sweating will further reduce the load on the liver. Aim for 15-20-minute sessions of burst training or power yoga.
Take a hot bath
Take a hot bath or sauna. For the same reason we want to break a sweat exercising but also with the added benefit of decreasing cortisol. And, increasing serotonin (GREAT for us Adrenal Fatigue Fighters). Hormonal imbalances can cause muscle tension and lead to sleep disturbances. This of course can impact your general health. A warm bath also:
- Helps relieve muscle tension
- Reduces stress
- Promotes better sleep
Eat a raw, grated carrot salad
Raw carrots are a great source of indigestible fiber. They prevent estrogen reabsorption from the gut. This takes a massive load off of the liver and supports proper metabolism. They are rich in fiber, vitamin C, and antioxidants which support liver function. And here’s something unique unlike other cooked vegetables: raw carrots contain compounds that improve estrogen metabolism, leading to normal estrogen levels. Try adding a small raw grated carrot salad to your meals several times weekly! See if your hormones don’t thank you!
Symptoms of Estrogen Dominance
I used to feel terrible due to my estrogen dominance, but gradually, I learned how to manage my hormones naturally. With a combination of these six habits, I saw a significant decrease in my estrogen dominance symptoms. They work together to help your liver package up excess estrogen and remove it from your body! If you have any of the below symptoms, try implementing these six habits into your week.
- Heavy cycles
- Weight gain
- Mood swings
- No libido, etc.
To wrap it up
- Consume microgreens daily
- Drink water daily
- Eat healthy protein sources daily
- Break a sweat exercising a few times a week
- Take a hot bath a few times a week
- Eat a raw grated carrot salad a few times a week
Everyone’s body requires different care. I encourage you to try these six habits and DM me when you FEEL the difference!