Balance your hormones balance your life
Reducing excess estradiol and cortisol in the blood can significantly support overall health and hormonal balance. Here are five effective tips to achieve this, with pathways explained:
1. Support Liver Health
The liver is crucial for metabolizing estradiol and cortisol. Ensuring optimal liver function aids in hormone clearance through bile excretion.
• Foods to Include: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) enhance liver enzymes involved in hormone detox.
• Lifestyle Tip: Limit alcohol and processed foods that burden liver detox pathways.
Reference: Higdon, J., & Drake, V. J. (2019). “Detoxification in the Liver.” Linus Pauling Institute.
2. Eat Fiber-Rich Foods
Dietary fiber binds excess estrogen in the gut and promotes elimination through stool. Fiber also supports gut health, reducing reabsorption of hormones.
• Foods to Include: Oats, flaxseeds, lentils, and psyllium husk.
• Pathway: Fiber prevents estrogen reabsorption by binding it in the bile and facilitating its exit via the digestive tract.
Reference: Chen, Z., et al. (2007). “Dietary fiber’s role in estrogen metabolism.” Nutrition Journal.
3. Manage Stress with Adaptogens
Chronic stress raises cortisol levels. Adaptogenic herbs like ashwagandha and rhodiola help regulate cortisol production and improve resilience to stress.
• Lifestyle Tip: Incorporate mindfulness or yoga alongside adaptogens for optimal results.
• Pathway: Lower cortisol reduces the stress on metabolic pathways in the liver.
Reference: Panossian, A., & Wikman, G. (2010). “Effects of Adaptogens on the Central Nervous System.” Pharmaceuticals.
4. Exercise Moderately
Physical activity helps reduce cortisol levels and encourages the use of estradiol for muscle repair and recovery.
• Recommendation: Aim for 30-45 minutes of moderate-intensity exercise (walking, Pilates, swimming).
• Pathway: Exercise supports lymphatic drainage and encourages hormone balance through improved circulation and metabolism.
Reference: Hill, E. E., et al. (2008). “Exercise and Stress Responses: The Role of Cortisol.” International Journal of Sports Medicine.
5. Boost Glutathione Levels
Glutathione is a master antioxidant that aids in liver detoxification and hormone metabolism.
• Foods to Include: Avocado, spinach, and sulfur-rich foods like garlic and onions.
• Supplement Option: Consider N-acetylcysteine (NAC) for glutathione support. (please ask your GP before taking any supplements)
• Pathway: Glutathione helps break down estradiol and cortisol during liver detox.
Reference: Pizzorno, J. (2014). “Glutathione and Detoxification.” Integrative Medicine Journal.
