Last Updated on 17/12/2024 by Jill Dumas

Oestrogen Dominance & Perimenopause: Symptoms, Causes & Natural Solutions

Today’s post is about oestrogen dominance and perimenopause symptoms, causes and natural solutions. Perimenopause, the transitional phase leading up to menopause, is often accompanied by a rollercoaster of hormonal fluctuations that can significantly impact a woman’s quality of life. While declining oestrogen is a hallmark of this period, the concept of “oestrogen dominance” plays a crucial role in understanding the diverse and often challenging symptoms women experience. As a women’s health and hormone nutritionist, I frequently see clients struggling with these imbalances, and understanding the dynamics of oestrogen dominance is key to providing effective support.

What is Oestrogen Dominance?

Oestrogen dominance doesn’t necessarily mean having high oestrogen levels. It refers to a state where oestrogen levels are relatively higher in proportion to progesterone. This imbalance can occur even when oestrogen is declining, as progesterone levels typically decline more rapidly during perimenopause. This relative excess of oestrogen can trigger a cascade of symptoms.

Key Symptoms of Oestrogen Dominance in Perimenopause

Oestrogen dominance can manifest in a variety of ways, often mimicking or exacerbating typical perimenopause symptoms:

1. Heavy or Irregular Periods

Changes in menstrual flow, including heavier bleeding, shorter cycles, or spotting, are common.

2. PMS-like Symptoms

Increased irritability, mood swings, anxiety, breast tenderness, and bloating can intensify.

3. Weight Gain

Particularly around the hips and thighs, as oestrogen influences fat storage.

4. Fluid Retention

Leading to bloating and swelling.

5. Sleep Disturbances

Difficulty falling asleep or staying asleep, often accompanied by night sweats.

6. Headaches or Migraines

Hormonal fluctuations can trigger headaches, especially around menstruation.

7. Fibroids or Endometriosis

Existing conditions can be worsened by oestrogen dominance.

8. Low Libido

Although often attributed solely to low oestrogen, the oestrogen-progesterone imbalance can also play a role.

The Connection to Perimenopause

During perimenopause, the ovaries’ production of hormones becomes erratic. Progesterone, which helps balance oestrogen’s effects, tends to decline earlier and more dramatically than oestrogen. This creates the hormonal environment of oestrogen dominance, even as overall oestrogen levels are decreasing. This is why some women experience symptoms associated with both high and low oestrogen simultaneously.

Factors Contributing to Oestrogen Dominance

Several factors can contribute to oestrogen dominance, especially during perimenopause:

1. Xenoestrogens

These are environmental chemicals that mimic oestrogen in the body. They are found in plastics, pesticides, personal care products, and certain foods. Reducing exposure to xenoestrogens is crucial. Going ‘green’, reading labels and even making your own skincare, beauty and cleaning products are wellness trends with good reason!

2. Poor Liver Function

The liver plays a vital role in metabolising and detoxifying hormones. If liver function is compromised, oestrogen can recirculate in the body, contributing to dominance.

3. Gut Dysbiosis

An imbalance in gut bacteria can affect oestrogen metabolism and excretion. Once the liver processes oestrogen, it needs to be excreted and if your bowels aren’t moving well every day (your goal is at least 1-3 well-formed, easy to pass bowel movements) it will be re-circulated which can lead to excess oestrogen in the body.

4. Stress

Chronic stress can disrupt hormonal balance, impacting both oestrogen and progesterone production.

5. Poor Diet

A diet high in processed foods, sugar, and unhealthy fats can contribute to hormonal imbalances.

5. Excess Body Fat

Fat tissue can produce oestrogen, potentially exacerbating dominance.

Nutritional Strategies for Managing Oestrogen Dominance

As a women’s health and hormone nutritionist, I focus on a holistic approach to address oestrogen dominance:

1. Prioritise Liver Support

Include liver-loving foods like cruciferous vegetables (broccoli, cauliflower, kale), beetroot, and artichoke. Consider supporting liver detoxification with specific nutrients like milk thistle and N-acetyl cysteine (NAC).

2. Support Gut Health

Focus on a diet rich in fibre from fruits, vegetables, and whole grains to promote healthy gut bacteria. Consider incorporating fermented foods like sauerkraut and kimchi.

3. Reduce Xenoestrogen Exposure

Choose organic produce when possible, avoid plastic containers and water bottles, opt for natural personal care products, and filter your water.

4. Manage Stress

Incorporate stress-reducing practices like yoga, meditation, or deep breathing exercises.

5. Balance Blood Sugar

Consume a diet low in refined carbohydrates and sugars, focusing on whole foods, lean protein, and healthy fats to stabilise blood sugar levels. Taking 1 tablespoon of apple cider vinegar before meals can help reduce the glucose spike from eating.

6. Phytoestrogens

While controversial, certain phytoestrogens (plant-based compounds with weak oestrogenic activity) like flaxseeds and soy (in moderation and preferably fermented) may have a balancing effect in some women. However, individual responses vary, and it’s important to work with a practitioner to determine what’s right for you.

7. Targeted Supplementation

Depending on individual needs, targeted supplementation with nutrients like magnesium, B vitamins, and certain herbs may be beneficial.

Testing for Oestrogen Dominance

The DUTCH test is a reliable and non-invasive method for assessing hormone levels, including oestrogen dominance. By measuring the ratio of specific metabolites in urine, it provides valuable insights into your hormonal balance. If you have any of the symptoms above, consider consulting with a healthcare professional to discuss the DUTCH test and its potential benefits for your overall well-being.