If you're estrogen dominant, you should avoid a Western-style diet high in red meat, processed foods, sugar, refined grains, high-fat dairy, inflammatory oils (like soybean/canola), and alcohol, as these promote estrogen buildup. Also limit non-organic meats (hormones), excessive caffeine, and bottled water/plastics (xenoestrogens), while focusing on fiber, cruciferous vegetables, and healthy fats to help your body detoxify and balance hormones.
The drop in estrogen just before your period may cause headaches. Many people with migraines report that they have migraines before or during their periods, also known as menstruation. You can turn to proven treatments for migraines related to hormone changes.
One group of foods known to be rich in phytoestrogens are legumes such as soybeans, chickpeas, and lentils. These plant-based compounds mimic estrogen's effects in the body and can contribute to hormonal balance. Incorporating these legumes into your diet could potentially boost your estrogen levels.
Lifestyle
Hormonal Imbalances
Research has shown links between increased estrogen levels and decreased severity of diarrhea. Meanwhile, low estrogen levels have been associated with changes in gut permeability and inflammation-related proteins, which may increase the risk of diarrhea.
Symptoms of high estrogen levels
Hormonal imbalances show up as symptoms like fatigue, mood swings, weight changes, irregular periods, skin issues (acne), hair changes, sleep problems, brain fog, low libido, digestive issues, and temperature sensitivity, affecting energy, body functions, and mental well-being, often linked to stress, thyroid, or reproductive hormones.
Here are six estrogen-positive foods to avoid:
For some women, estrogen levels may be regulated in as few as two weeks when following diet and lifestyle changes to address estrogen dominance. For many others, this process may take 2-6 months, especially depending on your unique situation, body composition, and lifestyle.
Greek yogurt and probiotics support gut health, which plays a key role in maintaining hormonal balance, including estrogen levels.
Fiber-rich foods: Foods high in fiber, such as whole grains, beans, and vegetables, may help to decrease estrogen levels by removing excess estrogen from the body. You can add these foods to your meals and snacks throughout the day.
Milk Thistle Tea
Milk thistle contains a compound called silymarin that helps the body breakdown estrogen and supports the liver so it can metabolize and remove the excess from the body. This supports hormone balance by keeping estrogen levels healthy and prevents symptoms of estrogen dominance.
Hormones. Patients can use estrogen supplementation with a pill, vaginal gel or patch during the menstrual week to prevent the natural estrogen drop that triggers the menstrual migraine. This approach is easier in those with predictable menstrual cycles.
Sleep Deprivation
Sleep hygiene, much like nutrition and hydration, is a key aspect of your wellbeing. Lack of sleep can cause fatigue, stress, and low mood, all of which can contribute to headaches. Aim to get between seven and eight hours of sleep per night, and do so consistently.
A silent migraine is a migraine without a headache. You may see flashing lights or spots or have tingling or numbness that spreads from your hands to your face. You may have difficulty speaking.
On the other hand, vitamin D has been shown to downregulate in immune cells the expression of aromatase, which converts testosterone to estrogen, leading to a decrease in estrogen level.
In postmenopausal women, urinary estrone and estradiol were approximately 20% and 40% lower (P trend = 0.01 and 0.05, respectively) in women drinking green tea daily compared to those drinking <1 time/week.
Through optimal metabolism, magnesium supplementation may be helpful in balancing high levels of estrogen by removing excess estrogen in the body. Common symptoms related to high levels of estrogen include heavy menstrual bleeding, weight gain, anxiety and depression.
Whole grains: Whole grains like oats, quinoa, and brown rice contain lignans and other phytoestrogens that can help support your estrogen levels.
Estrogens. Flaxseed may hinder the effects of estrogen. That means taking flaxseed might lower the effectiveness of birth control pills and estrogen replacement therapy.
Results: Estrogen levels were generally higher in fat than in red meat. Median concentrations (pg/g) in Japanese chicken fat (E2 = 21.1, E1 = 65.7) and in USA chicken fat (20.7, 54.6) were the highest, and USA beef fat (14.0, 7.7) also showed high level.
Endocrinologists urge not to ignore symptoms like unexplained weight changes, persistent fatigue, excessive thirst/urination, heart palpitations, mood swings, skin/hair changes, menstrual irregularities, and nerve issues (tingling/numbness), as these often signal hormonal imbalances from conditions like diabetes, thyroid disorders, or pituitary problems, requiring early diagnosis and treatment to prevent serious complications. Pay attention to your body's patterns and seek help for symptoms that are sudden, persistent, or significantly impact daily life.
Here are some ways to naturally balance your hormones.
Chemical messengers called neurotransmitters, which are in charge of sending impulses between nerve cells, are the main hormones linked to depression and sadness. In specifically, dopamine, norepinephrine, and serotonin are three neurotransmitters that are vital.