Struggling with gut issues? Learn how estrogen dominance and gut health are related- find out how to restore your health today!

Estrogen Dominance and Gut Health: How to Heal Both Naturally

Are you experiencing unexplained bloating, constipation, or abdominal discomfort alongside perimenopausal symptoms? The culprit might be estrogen dominance and its surprising connection to gut health.

As women approach their 40s and 50s, hormonal shifts can wreak havoc on both our reproductive and digestive systems. In this post, we’ll explore the intricate relationship between estrogen dominance and gut health, uncovering natural strategies to restore balance and alleviate uncomfortable symptoms.

*This post contains affiliate links for which I may receive a small commission, at no extra cost to you.  I only promote brands and items that I use myself or my patients use, and that we love!

Table of Contents

• Understanding Estrogen Dominance and Gut Health
• The Role of the Estrobolome in Hormonal Balance
• Impact of Gut Bacteria on Estrogen Levels
• Factors Influencing Estrogen Dominance
• Production and Types of Estrogens
• Symptoms and Effects of Estrogen Dominance
• The Gut-Health Connection
• Gut Microbiome and Hormone Synthesis
• Dysbiosis and Its Effects on Hormonal Health
• Strategies for Managing Estrogen Dominance
• Dietary Recommendations for a Healthy Gut
• Lifestyle Changes to Support Hormonal Balance
• Conclusion

Understanding Estrogen Dominance and Gut Health

Ever heard of the estrobolome? It’s not some sci-fi term, but a crucial player in your hormonal symphony. This collection of gut bacteria acts like a conductor, orchestrating your estrogen levels and influencing everything from your waistline to your mood.

When this delicate balance goes haywire, as it often does in perimenopause, you might find yourself in estrogen dominance territory. It’s like your body’s hormonal thermostat gets stuck on high, leading to a whole host of uncomfortable symptoms. But here’s the kicker: your gut health and estrogen levels are more intertwined than you might think.

Dysbiosis, or an imbalance in your gut bacteria, can throw your estrogen levels into chaos. It’s a bit like having too many cooks in the kitchen – things can get messy real quick.

The Role of the Estrobolome in Hormonal Balance

Let’s dive deeper into this fascinating world of gut bacteria and hormones. The estrobolome is your body’s personal estrogen regulator. Think of it as a microscopic recycling plant, constantly processing and repackaging estrogen for your body to use or discard.

When your estrobolome is in tip-top shape, it helps maintain that Goldilocks zone of “just right” estrogen levels. But here’s the rub: if things go sideways, it can lead to a hormonal rollercoaster. Too much of certain bacteria, and you might find yourself with more estrogen than you bargained for.

This delicate dance between gut health and hormones is one reason many women experience both digestive and hormonal symptoms simultaneously. It’s all connected!

Impact of Gut Bacteria on Estrogen Levels

Your gut bacteria are doing more than just digesting your lunch.

Some gut bacteria produce an enzyme called beta-glucuronidase. Sounds fancy, right? Well, this little troublemaker can reactivate estrogen that your body was trying to get rid of. This more toxic form of estrogen then gets recirculated instead of getting pushed out- which is not ideal.

But it’s not all doom and gloom. A healthy, diverse gut microbiome can actually help keep your estrogen levels in check. It’s all about balance, just like a good yoga class. So, next time you’re feeling bloated and moody, remember: your gut might be trying to tell you something!

Factors Influencing Estrogen Dominance

Let’s talk about what’s tipping the scales towards estrogen overload. It’s not just about what’s happening in your ovaries – though that is important and certainly a big part of it- but your whole body’s in on this hormonal balance puzzle!

Environmental factors play a sneaky role, with xenoestrogens lurking in plastics and pesticides.  That’s why it’s important to switch to glass or stainless steel wherever possible and buy organic foods if you can.  Filtering your water can also help and having plants and air filters in your house that can help clean the air you breathe.

Your lifestyle choices are also key players:

• Stress (hello, cortisol!)
• Poor diet (too much sugar and processed foods)
• Lack of exercise
• Inadequate sleep

Even your liver’s getting in on the action. If it’s not detoxifying estrogen effectively, you might end up with more than you bargained for. And let’s not forget about those pesky gut bacteria – they’re like little hormone factories, potentially recirculating extra estrogen when things are out of whack.

Production and Types of Estrogens

Next, let’s talk estrogen 101! Your body’s not just producing one type of this hormone – it’s got a whole estrogen trio going on. The star players are:

• Estrone (E1)
• Estradiol (E2)
• Estriol (E3)

Your ovaries are the main estrogen factories, but they’re not working alone. The adrenal glands and fat tissue also contribute to your hormone balance, especially after menopause.

But here’s the kicker: too much of a good thing can spell trouble. When these estrogens get out of whack, that’s when the “dominance” drama begins.

Symptoms and Effects of Estrogen Dominance

Feeling like your body’s gone rogue? Estrogen dominance can be a real troublemaker. It’s not just about mood swings and weight gain. This hormonal hijacker can wreak havoc in surprising ways:

• Irregular periods or heavy bleeding
• Breast tenderness and fibrocystic breasts
• Bloating and water retention
• Headaches and migraines
• Fatigue and insomnia
• Decreased libido

But wait, there’s more! Estrogen dominance can also increase your risk for some serious health issues, like certain cancers and thyroid problems.

The Gut-Health Connection

Now, what about that gut-hormone connection? Your digestive system isn’t just about breaking down that chocolate cake you couldn’t resist. It’s a hormone powerhouse, influencing everything from your mood to your waistline.

Think of your gut as a bustling metropolis teeming with trillions of microscopic residents. These tiny tenants aren’t just freeloaders; they’re hard at work, helping to:

• Synthesize hormones
• Regulate your immune system
• Produce essential nutrients

But when things go south in “gut city”, it can have a domino effect on your hormonal harmony. Suddenly, you’re dealing with a rebellious estrogen uprising, and your body’s feeling the heat!

Gut Microbiome and Hormone Synthesis

Your gut is not just digesting dinner; it’s a hormone-producing powerhouse. Those tiny microbes are like mini-factories, churning out chemicals that uniquely influence your hormones.

Ever heard of short-chain fatty acids? These gut-bacteria byproducts can be super helpful in your overall health and your hormonal balance. They’re like the matchmakers of your endocrine system, helping to:

• Regulate insulin sensitivity
• Influence thyroid function
• Modulate cortisol levels

Dysbiosis and Its Effects on Hormonal Health

Ladies, when your gut’s out of whack, it’s not just your digestion that suffers. Dysbiosis can throw your hormones into a tizzy too! This bacterial imbalance is like a party crasher in your intestines, messing with your estrobolome’s mojo.

When the bad bugs take over, they can:

• Increase beta-glucuronidase production (remember this can then increase recirculation estrogen)
• Interfere with estrogen metabolism
• Contribute to leaky gut syndrome

The result? The hormonal rollercoaster that might leave you feeling bloated, moody, and just plain off.

Strategies for Managing Estrogen Dominance

Ready to reclaim your hormonal harmony? It’s time to roll up your sleeves and get proactive! Managing estrogen dominance is possible; it’s a whole-body approach that starts with your fork and ends with your lifestyle choices, potentially with some supplement or bioHRT options to help.

Think of it as giving your body a much-needed tune-up. From tweaking your diet to embracing stress-busting techniques, there’s a whole toolkit at your disposal. But this isn’t a one-size-fits-all situation. What works for your bestie might not be your cup of tea.

So, let’s dive into some game-changing strategies that’ll have you feeling like your fabulous self again!

Dietary Recommendations for a Healthy Gut

It’s time to feed your gut some TLC! Nourishing your microbiome is like tending a garden – you’ve got to give it the right stuff to thrive. Ditch the processed junk and embrace whole, fiber-rich foods (aim for 35 grams per day of fiber) that’ll make your gut bacteria do a happy dance.

Load up on these gut-loving superstars: – Fermented foods (kimchi, sauerkraut, kefir) – Prebiotic-rich veggies (garlic, onions, leeks, oats and Jerusalem artichoke to name a few) – Colorful fruits and veggies – Healthy fats (avocado, olive oil, nuts)

And don’t forget to stay hydrated! Water’s your gut’s BFF, helping things flow smoothly. Aim for half your body weight in ounces of water daily (up to 100 ounces per day).  Your tummy (and your hormones) will thank you!

Lifestyle Changes to Support Hormonal Balance

Ready to give your hormones a helping hand? It’s not just about what’s on your plate – your daily habits play a starring role too! Stress management is key, so why not try:

• Yoga and/or meditation
• Deep breathing exercises
• Regular exercise (but don’t overdo it!)- make sure you feel energized and not exhausted after your workouts
• Quality sleep (aim for 7-9 hours), and try to go to sleep around the same time (it’s best to shoot for 9-10:30 pm) and get up around the same time (between 6 and 7 a.m. are good goals, or earlier as long as you can get that 7-9 hours of sleep).

Ditch those hormone-disrupting plastics and opt for glass or stainless steel instead. And don’t forget to pamper your liver—it’s your body’s detox superhero! How do you do this?

• 35 grams of fiber per day
• Reducing or stopping alcohol all together- it’s toxic for your liver so the less, the better.
• Eat organic as able, follow the above recommendations for reducing plastic and cleaning your air and water- this not only helps the hormones directly but it gives your liver less work to do, so it can also focus on helping your hormones

A little self-care goes a long way in keeping those hormones happy and your gut grooving.

Supplements that can help Estrogen Dominance

I always recommend getting your house in order first as far as nutrition, exercise and stress management go- BUT, if you still need help balancing your estrogen, here are my go-to supplements (and you’ll find more in my other blogs too)

• DIM—I love DIM detox by Pure Encapsulations, as it not only helps lower estrogen but also helps with detox, so you are helping your liver out, too!
  

  Pure Encapsulations DIM Detox | Supplement Support for Detoxification and Cellular Health* | 60 Capsules

  • Liver Support: DIM Detox promotes healthy cell cycle function and hormone metabolism to support the liver's natural detoxification process and cellular health.*
  • Healthy Detoxification Support: The glucosinolates in broccoli, including indole-3-carbinol, and sulforaphane, help support healthy detoxification BioResponse DIM provides 25 mg per serving of a highly absorbable form of diindolylmethane, an important metabolite of indole-3-carbinol.*
  • Antioxidant Support: Silymarin, alpha lipoic acid and n-acetyl-l-cysteine act to support phase II detoxification enzyme activity in the liver and offer antioxidant support for cellular function.*
  • Pure Quality: Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency and purity.
  • Pure Difference: What makes us different isn't just our process or what goes into our supplements -- what we leave out matters, too. Pure Encapsulations products are free from wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.

  $55.40

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• glucarate—This is not the same as a regular calcium supplement; in fact, it has very little actual calcium in it. Instead, the d-glucarate helps to clear out the excess recirculating estrogen caused by the elevated glucuronidase.

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Want more info on boosting your hormone and gut health? Check out these posts here and videos on my YouTube channel:

• Probiotics for BV Review: Ultimate Guide to Healing Bacterial Vaginosis.
• Ultimate Guide: How to Stop Menopause Bloating
• What No One Tells You About Cortisol and Estrogen Dominance
• Perimenopause Diet Goals

Understanding the intricate dance between estrogen dominance and gut health is key to reclaiming your hormonal balance. By nurturing your gut microbiome and making mindful lifestyle changes, you can take control of your perimenopausal symptoms.

Remember, your body is a complex ecosystem. Embrace the power of holistic approaches to support both your gut and hormonal health. Take that first step today – your future self will thank you!

DrShelley

Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause.  She has her own Functional Medicine Practice in Denver, Colorado.