Estrogens, a group of steroid compounds, are the primary female sex hormones. Estrogens are important in developing female sexual characteristics and in regulating the female menstrual cycle and the body during pregnancy. An excess of estrogen has been linked to fibrocystic breast disease, breast cancer, uterine fibroids and endometriosis. The level of estrogen is in part influenced by diet.
Eat Fewer Calories
Fewer calories increases SHBG (Sex hormone-binding globulin), a protein that binds to sex hormones. SHBG prevents estrogen from stimulating the growth of both healthy and cancerous cells in the breasts and parts of the body sensitive to female hormones.
Estrogen collects in fat tissue. The gradual loss of weight after menopause with a diet low in calories can reverse the cumulative effect of exposure to estrogen.
A diet that is low in fat also increases the excretion of estrogen through the urine.
Eat Fiber
Fiber increases the rate in which the body excretes estrogen. Fiber in the intestines prevents bacteria from reassembling estrogen, returning it into the bloodstream.
Numerous clinical studies recommend that women eat 10 to 20 g of fiber daily. Eating high-fiber cereals is a good way to accomplish this. Other sources of fiber are fresh fruits and vegetables, legumes and whole grains. Oats are especially good. So are the many forms of beans, lentils and peas. Eat whole grain breads.
Eat Vegetables
Phytoestrogens are plant estrogen that are similar to estrogen found in the human body. They have the ability to mimic and sometimes counter human estrogen. Do phytoestrogens compete and counteract the body's natural estrogen? Or do are they dangerous for women with breast cancer? Clinical studies are inconclusive over the long-term role of phytoestrogen.
Soy beans and products made from soy are especially rich in phytoestrogen. If you are at risk of breast cancer or have been diagnosed as having breast cancer, the best advice seems to be that you should limit consumption of soy products to two or three a week.
Other chemicals in plants are currently being investigated as countering the overproduction of estrogen. These include: ellagic acid, an antioxidant found in grapes and numerous other fruits and nuts; allicin, a compound present in garlic, and compounds found in Brassica vegetables, which include Brussels sprouts, cabbage, mustard greens, kale, cauliflower, broccoli, collard greens and bok choi. Even cabbage eaten as cole slaw has benefits.
It is possible to eat too many of these vegetables, suppressing the suppression of thyroid, causing goiter. Eat these vegetables about three or four times a week.
Eating garlic raw or in powder form does no good; garlic must be cooked. Raw vegetables contain a tough cellulose wall, making it more difficult to absorb the nutrients. Cooking them helps the body retain the compounds needed to suppress estrogen.
Eat Yogurt
The liver breaks down estrogen before sending it to the digestive tract. However, intestinal bacteria can restore the estrogen. Yogurt contains Lactobacillus acidophilus, a microbe that competes with those intestinal bacteria.
Avoid Alcohol
Alcohol raises estrogen levels. Drinking alcohol, even in moderate amounts, increases estrogen.
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