Understanding Oestrogen Dominance: What Is it and How to Support Your Body Naturally

Hormones play a vital role in how we feel every day—our energy levels, mood, metabolism, and even how well we sleep. One of the key players in hormonal balance is oestrogen, a primary female sex hormone. While oestrogen is essential for many functions, having too much of it relative to other hormones, particularly progesterone, can lead to a condition known as oestrogen dominance.

Let’s explore what oestrogen dominance is, the symptoms you might experience, and how you can naturally support your body with lifestyle changes and food.

🌸 What Is Oestrogen Dominance?

Oestrogen dominance occurs when oestrogen levels are too high in relation to progesterone, even if oestrogen itself isn’t elevated. This hormonal imbalance can happen at any stage in life but is particularly common in perimenopause and menopause, due to natural hormonal shifts. It can also be triggered by stress, poor liver function, certain medications, and exposure to endocrine-disrupting chemicals found in plastics, cosmetics, and processed foods.

⚠️ Common Symptoms of Oestrogen Dominance

Oestrogen dominance can show up in various ways. Here are some signs and symptoms to look out for:

• Irregular or heavy periods

• PMS (premenstrual syndrome): mood swings, irritability, and bloating

• Breast tenderness or swelling

• Weight gain, especially around the hips and abdomen

• Fatigue and low energy

• Anxiety or low mood

• Brain fog

• Sleep disturbances

• Headaches or migraines

• Thyroid dysfunction

• Fibroids or endometriosis

  
  

If you're experiencing several of these symptoms, it's worth speaking to your healthcare provider to explore hormone testing.

🌿 How to Support Hormonal Balance Naturally

The good news is that many lifestyle and dietary changes can help your body manage and balance oestrogen levels more effectively.

1. Support Your Liver

Your liver is responsible for detoxifying excess hormones, including oestrogen. Keep it in top shape by:

• Drinking plenty of water

• Reducing alcohol and caffeine

• Avoiding processed foods and added sugars

• Including detox-friendly foods like leafy greens, beetroot, and cruciferous vegetables

2. Manage Stress

High cortisol from chronic stress can disrupt hormone production, lowering progesterone and making oestrogen appear even more dominant. Try:

• Yoga or gentle movement

• Deep breathing or meditation

• Prioritising rest and good sleep hygiene

3. Avoid Endocrine Disruptors

Reduce exposure to hormone-disrupting chemicals by:

• Using glass or stainless steel instead of plastic

• Choosing natural or organic skincare and cleaning products

• Avoiding processed and highly packaged foods

  
  

🥗 Foods That Can Help Alleviate Symptoms

Certain foods can naturally support hormone balance and help reduce symptoms of oestrogen dominance.

✅ Eat More of These:

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts): rich in compounds that support oestrogen detoxification

• Flaxseeds: contain lignans that help modulate oestrogen levels

• Leafy greens (kale, spinach, Swiss chard): high in fibre and nutrients to support liver function

• Fermented foods (sauerkraut, kimchi, kefir): promote healthy gut bacteria, essential for oestrogen metabolism

• Berries and citrus fruits: rich in antioxidants and fibre

• Healthy fats (avocados, nuts, olive oil): support hormone production and reduce inflammation

  
  

🛑 Consider Limiting:

• Processed foods and refined sugars

• Conventional dairy and non-organic meats (due to added hormones)

• Alcohol and caffeine in excess

  
  

🌟 Final Thoughts

Oestrogen dominance can be frustrating, but it's not something you have to live with. By supporting your liver, managing stress, and nourishing your body with the right foods, you can start to restore hormonal balance and feel more like yourself again.

Stay kind to your hormones, and they’ll be kind to you. 💚

If you’d like to learn more about balancing hormones naturally or need personalised support, please contact me via email emma@emmahammondnutrition.com or book a 15-minute FREE discovery call via the website