Could Oestrogen Excess Be Contributing to Your Symptoms?

What you might be experiencing;

If you’re suffering from heavy periods, sore breasts, PMT, night sweats before your period, fluid retention, headaches, fibroids or endometriosis, then oestrogen excess may be playing a role in your discomfort.

What Is Oestrogen Excess?

Oestrogen excess (or oestrogen dominance) refers to having too much oestrogen in the body – either in absolute terms or relative to other hormones, especially progesterone.

One key factor to consider is your liver. The liver is responsible for metabolising hormones, including oestrogen. It does this by breaking oestrogen down into three types of metabolites, known as hydroxyestrones. Two of these are considered harmful, while one is protective. Ideally, we want our liver to favour the protective pathway. However, if your liver is sluggish or under pressure (think alcohol, poor diet, high toxic load), it may struggle to clear oestrogen effectively, resulting in a buildup of more harmful metabolites and contributing to oestrogen excess.

The Progesterone Connection;

Another critical piece of the puzzle is progesterone. During a healthy menstrual cycle, progesterone rises in the second half (the luteal phase) and helps to balance oestrogen. But if your body isn’t producing enough progesterone – due to chronic stress, not ovulating, or entering perimenopause – you may end up with a relative oestrogen excess.

Even if your actual oestrogen levels are normal, low progesterone can make the effects of oestrogen feel much more intense. This is why women with low progesterone often experience mood swings, anxiety, bloating, and heavier periods. Without progesterone’s calming, anti-inflammatory influence, oestrogen tends to dominate.

What Can You Do About It?

Here are some simple, practical ways you can support oestrogen metabolism and encourage hormonal balance:

• Eat plenty of brassica vegetables
  • Include broccoli, cauliflower, kale, cabbage and Brussels sprouts. Lightly cook them to reduce goitrogens, which can affect thyroid function.
• Prioritise good quality protein at every meal
  • Choose organic meats, chicken, fish and eggs, or include vegetarian sources like legumes, nuts, seeds, and wholegrains. Quinoa is a great complete vegetarian protein.
• Add ground linseed/flaxseed daily
  • These seeds are rich in lignans (a type of phytoestrogen) which can help support healthy oestrogen metabolism. Aim for 1 tablespoon of freshly ground linseed per day, sprinkled on breakfast or added to a smoothie.
• Stay hydrated
  • Drink at least 2 litres of water or herbal teas daily to support detoxification and bowel regularity (both important for oestrogen clearance).
• Rethink alcohol
  • If your liver is busy processing alcohol, it won’t prioritise hormone metabolism. Try limiting alcohol to occasional social events rather than making it a weekly habit.
• Support your gut health
  • Your gut plays a key role in how oestrogen is eliminated. Once the liver processes oestrogen, it sends it to the gut for excretion. But if your gut microbiome is out of balance – particularly if there are high levels of the enzyme β-glucuronidase – oestrogen can be uncoupled and reabsorbed back into circulation. This contributes to oestrogen excess.
  • To support gut health:
  • Eat a high-fibre diet (think: veggies, legumes, seeds, wholegrains).
  • Include fermented foods such as sauerkraut, kimchi, kefir, or miso.
  • Consider a probiotic (especially strains that support healthy oestrogen metabolism).
  • Avoid excessive sugar, processed foods, and unnecessary antibiotics, which can disrupt your gut microbiome.

Final Thoughts;

Managing oestrogen excess is about more than just reducing oestrogen – it’s about improving how your body metabolises and eliminates it, while also ensuring progesterone levels are adequately supported.

If you suspect your symptoms could be related to hormonal imbalance, consider working with a qualified naturopath to guide you through appropriate dietary changes, testing options, and herbal or nutritional support.