From plastics and pesticides to alcohol and medications, we’re regularly exposed to all sorts of things that can potentially lead to increased estrogen levels in the body. Regardless of your sex or age, environmentally-induced increases in estrogen can contribute to hormonal imbalances that have short and long-term consequences on health. Here’s what to know about the estrogen-disrupters that have become widespread in the modern world and what you can do to counteract their impact on your body and protect your hormonal health.
- ABOUT OUR EXPERTS: Dr. Jolene Brighten, N.D., is a board-certified naturopathic endocrinologist. Dr. Chelsea Azarcon, N.D., is a naturopathic doctor.
How Environmental Factors Disrupt Estrogen Balance
According to Dr. Jolene Brighten, N.D., a board-certified naturopathic endocrinologist, our surroundings are filled with “endocrine disruptors,” substances found in plastics, cleaning products, and some foods and drugs that can interfere with hormone function.
The National Institute of Environmental Health Services defines endocrine disruptors as “natural or human-made chemicals that may mimic, block, or interfere with the body’s hormones, which are part of the endocrine system. These chemicals are associated with a wide array of health issues.”
The Endocrine Society reports that of the nearly 85,000 human-made chemicals in the world, 1,000 or more may be endocrine disruptors (some of which can impact estrogen levels).
Some notable endocrine disruptors include:
- Atrazine, an herbicide widely used in agriculture
- Phthalates, chemicals present in many personal care items and food packaging
- Bisphenol A (BPA), found in plastics and food packaging
- Dioxins, byproducts of industrial processes
- PFAS, chemicals used in nonstick products and firefighting foam
We regularly encounter these chemicals through various routes, such as:
- Air pollution
- Our diets (think pesticides from non-organic crops and various forms of food packaging)
- Skin contact with chemical-laden products and materials (ranging from cosmetics to household cleaners to carpets)
- Some drinking water
While it’s impossible to completely eliminate exposure to these chemicals today, making informed choices around various lifestyle factors (like the products you use and the food you eat) can help reduce your exposure and mitigate their impact.
The Impact of Estrogen Imbalance on Your Health
While we often think of estrogen as a “woman’s hormone,” men produce some estrogen (though much less), too. An imbalance in estrogen levels can lead to a variety of health issues for both men and women.
For women, high or imbalanced estrogen can contribute to conditions such as:
- Polycystic ovary syndrome (PCOS): Characterized by irregular menstrual cycles and excess androgen production
- Endometriosis: An often painful condition in which tissue similar to uterine lining grows outside the uterus
- Hormonal migraines: Fluctuations in estrogen can trigger migraines in some susceptible adults
- Other symptoms such as irregular or heavy periods, water retention, weight gain, mood swings, hair loss, and intense PMS
For men, excess estrogen can contribute to:
- Gynecomastia: The enlargement of breast tissue in men
- Decreased libido and fertility issues, as high estrogen levels can disrupt testosterone production
How to Help Your Body Maintain Estrogen Balance
None of us can live in a bubble and completely avoid exposure to estrogen-impacting chemicals. However, there are plenty of everyday choices we can make to keep exposure to a minimum—and support our bodies in managing what we do come into contact with. Here are some of the biggest needle-movers.
1. Eat Organic When Possible
Switching to organic foods is one of the simplest ways to reduce your exposure to harmful pesticides and herbicides.
“Many of the pesticides, herbicides, and organophosphates applied to produce have been identified as endocrine disruptors, and eating organic helps reduce exposure to them,” explains naturopathic doctor Dr. Chelsea Azarcon, N.D. Limiting the amount of non-organic corn, sorghum, and sugarcane crops can be especially helpful since these crops are among the most widely sprayed with such chemicals.
2. Eat Plenty of Fiber and Cruciferous Vegetables
According to Brighten, a diet high in fiber (at least 25 grams per day) can help prevent estrogen from being recycled in the body and promote its elimination to ultimately support hormonal balance. “Fiber keeps your bowels regular and helps you move out waste, including unnecessary estrogen,” she explains.
Cruciferous vegetables—such as broccoli, cauliflower, and kale—are some of the best for supporting liver function and assisting in metabolizing estrogen, the experts agree. You see, “your liver is responsible for getting estrogen ready to be moved out of the body,” Brighten explains. A healthy, well-functioning liver is best equipped to process estrogen so that it can then be eliminated, so incorporate these foods regularly!
3. Eliminate Synthetic Fragrances
Many synthetic fragrances contain xenoestrogens, a group of chemicals that mimic estrogen and can disrupt the body’s natural hormonal balance, says Azarcon.
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To cut down on your exposure, she suggests taking inventory of the products you use regularly in your home and on your body, “including candles, perfumes, soaps, and cleaning products.” Consider switching to fragrance-free or natural alternatives that are made with mostly or all organic ingredients.
4. Switch from Plastic to Glass and Stainless Steel
Plastic containers contain many chemicals that can potentially be leached into food and drinks, especially when they’re heated. Recent studies show that microplastics and nanoplastics can impact hormones, including estrogens, androgens, and thyroid hormones, potentially impacting reproductive health, thyroid and metabolic function, and more.
Transitioning to glass or stainless steel containers can minimize this risk (although there is some concern that these materials are more expensive to produce). “Start by switching plastic food and liquid storage containers out for natural materials,” suggests Azarcon. “BPA-free plastic is not necessarily better, as there are other types of bisphenols used in BPA-free plastic that are still concerning.”
She and Brighten both prefer glass and steel, which ensure you don’t have to worry about these types of chemicals leaching into your food or water.
5. Maintain A Healthy Weight
Maintaining a healthy weight is crucial for hormone balance, as excess body fat can lead to higher estrogen levels. “It’s essential to recognize that fat not only stores estrogen but also synthesizes it,” explains Azarcon. “Thus, maintaining an optimal weight is crucial for balancing estrogen.”
To help reach and maintain a healthy weight, Brighten recommends focusing on eating a balanced diet with plenty of fiber and protein, and also getting regular physical activity. Reducing stress and logging enough sleep can also make it easier to maintain a healthy weight.
6. Minimize Alcohol Consumption
Combine alcohol with too-high amounts of estrogens and you’ve got an even more complicated hormonal problem on your hands.
“Alcohol can exacerbate hormone imbalances by promoting estrogen aromatization, which is the conversion of estrogen to androgen hormones,” explains Azarcon. Basically, alcohol plus extra estrogen can equal excess androgens (like testosterone), potentially contributing to issues like acne, hair loss, and excess body hair in both men and women. Increased androgens can also interfere with the menstrual cycle in women, contributing to conditions like polycystic ovary syndrome (PCOS), Azarcon says.
Chronic alcohol consumption can also impair the liver’s ability to metabolize and eliminate excess estrogen, further worsening estrogen dominance and promoting inflammation in the body, she adds.
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Her advice? Limit alcohol intake to help maintain a more balanced hormonal environment. How much is too much? A general guideline from the CDC is to have no more than one drink per day, though, ideally, it’s best to have even less (like a couple of drinks per week, tops).
7. Try Seed Cycling
For women looking to support healthy endocrine function, a practice called seed cycling may be a simple natural tool. “Seed cycling uses naturally occurring plant hormones to balance estrogen and progesterone,” explains Azarcon.
The practice involves consuming seeds rich in plant estrogens (called phytoestrogens), like flax and pumpkin seeds, during the first half of the cycle (the follicular phase) to help support the estrogen production expected throughout this time.
Then, during the second half of the cycle (the luteal phase), you switch to sunflower and sesame seeds—which contain compounds that support now-essential progesterone production.
Although seeds don’t contain the exact same types of hormones found in our bodies, the compounds in seeds may act as natural supports for estrogen and progesterone activity in the body. By aligning seed consumption with the phases of the menstrual cycle, this practice may support the rise and fall of the different hormones needed for a balanced cycle, Azarcon suggests.
8. Utilize Herbs and Supplements for Liver and Detox Support
Certain supplements can be beneficial for maintaining estrogen balance by supporting your liver and gut, explains Brighten. (Remember, your liver and gut work together to process excess hormones and then shuttle them out of your system.)
B vitamins are a simple support, Brighten says. Certain B vitamins—particularly B6, B12, and folate—are involved in the proper metabolism of estrogen. Vitamin B6, for example, helps support liver function, which is crucial for detoxifying excess estrogen from the body. B vitamins also play a role in maintaining methylation, an essential process for regulating hormone levels and promoting the elimination of harmful estrogen metabolites.
Otherwise, consider DIM (3-3’-diindolylmethane), a nutrient that can help support the body in processing estrogen, she recommends.
Various herbs may also be helpful here. “Some of my favorite herbs for estrogen balance are maca and chasteberry,” adds Azarcon. These herbs may help modulate hormonal fluctuations and support greater balance. Chasteberry has long been used to support a regular menstrual cycle in women, while maca supports healthy hormonal function in part by helping to keep the stress hormone cortisol in check.