Guidelines for Hormone Balance
Brassica vegetablesare specific for clearing oestrogen through the liver. They contain a component called indole-3-carbonol which encourages the production of healthy oestrogen clearance pathways. Consider a variety of the following: Broccoli, Kale, Cabbage, Swede, Turnip, Brussel sprouts, Asian Greens
Encourage liver detoxificationwith bitter foods such as radicchio, endive, rocket. These will also support the production of bile which is the body’s natural laxative. Beans, legumes, onion and garlic also specifically aid oestrogen clearance
Increase fibrefrom wholefood sources rather than packaged breakfast cereals. Steel cut oats, fibrous and root vegetables, legumes, fruits such as apples and pears are great sources. By optimising bowel function you ensure the hormones destined for excretion do not get recycled back into circulation by the enzyme beta glucuronidase
Flaxseeds/linseedsare a great source of essential fatty acids and fibre and also specifically clear oestrogen from the body. Aim for two heaped tablespoons per day of freshly ground seeds. If you can’t grind yourself ensure they are bought refrigerated to prevent rancidity
Good quality proteinis important for hormone clearance. Organic meat and dairy where possible to reduce the hormone assault on the body. Eat fish that are not river or coastal (especially crustaceans and other bottom dwellers). Avoid fish high on the feeding chain as they are most exposed to heavy metals (tuna, baramundi, sea perch, shark). Plant proteins such as nuts and seeds and beans and legumes not only provide protein but other valuable nutrients also.
Wholefoods with low GI/GL indexwill stabilise blood sugar levels. Avoiding sugar spikes will assist hormone balance. Anchoring meals with good quality protein will also smooth energy release. Brown/basmati rice, legumes, beans, nuts and seeds are examples of foods to consider. The return of old world grains such as quinoa, kamut and teff are worth looking into for something different.
Drink purified wateras hormonal residue from urine of animals and women on hormones makes its way with agro-chemicals into our water supplies.
Reduce pesticide use in your home and gardenWhere possible buy organic, When in season it is comparable in price to conventional. If you can’t buy organic then buy local but wash fruit and vegetable with a vegetable wash or diluted vinegar.
Maintenance of a healthy weightwill ensure the reservoir for storage of endocrine disruptors is limited. Obesity and insulin resistance are associated with many reproductive health conditions
Reduce your intake of saturated fatsas they compete for uptake with essential fatty acids (EFA’s). EFA’s are anti inflammatory, they lower triglycerides and have an integral role in mental health. Walnuts, avocado, chia seeds, deep sea fish (mackerel, herring, sardines) and lean meat are all great sources. Mono-unsaturated fats are the best to cook with such as olive oil as they have a more stable heating point. Smoking cooking oil is full of oxidants and should be discarded.
Limit alcohol intake especially women as we metabolise it more slowly. Excess alcohol consumption has been linked to (and not limited to) certain cancers, hypertension and foetal abnormalities. Its detoxification in the liver adds to the plethora of roles the liver already carries out including hormone clearance and in excess it can lead to mineral deficiencies.
Limit caffeine due to the presence of substances called xanthines which are inflammation mediators. caffeine potentiates the release of adrenaline and can increase anxiety and insomnia. It can also leach valuable minerals from the body. Recent research has highlighted a strong correlation with infertility and repeated miscarriage.
Exerciseregularly to encourage bowel and liver function and to decrease percentage body fat so as to minimise aromatase enzyme activity.
Organic sanitary productsare advised as bleached brands are sources of dioxins which are a form of endocrine disruptor. Where possible use organic skin care and deodorants and natural cleaning products to minimise exposure.
Minimise the use of plasticsas much as possible as they are one of the most common endocrine disruptors. Bisphenol A gives plastic flexibility so things like cling film, take-away containers and plastic drink bottles should be avoided. Use pyrex for lunch boxes and food storage. Never heat things in plastic in the microwave. Use a paper towel to cover and transfer to a ceramic dish.
Samantha Smith ND BEnvSc