Ever feel like your body’s out of sync for no clear reason? Mood swings, weird periods, stubborn weight gain, or sometimes just plain exhaustion. Well! It could be your oestrogen talking. One of the most important hormones in a woman’s body, oestrogen, maintains every female’s hormonal health. An imbalance of this component can be a real problem to deal with. When its levels go out of balance (which can be too high or too low), it can throw things out of control, affecting everything from your energy and emotions to your skin, sleep, and menstrual cycle. The result can be a range of physical and emotional symptoms.

In this article, we will explore what an estrogen imbalance really means, why it occurs, and how you can prevent this issue, as well as the role of food in restoring hormonal health to bring your body back into balance.

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Why Does Oestrogen Imbalance Happen?

To smoothly regulate the menstrual cycle, fertility, mood, sleep, and even bone health, the oestrogen hormone and its balance are extremely essential. Mild to severe imbalances, which are common (especially after the age of forty), can lead to several health issues like irregular periods, fatigue, mood swings, sleep disturbances, depression, weight issues, and even fertility challenges. While Oestrogen levels change many times during a lifetime, lifestyle factors can also play a significant role. If left unaddressed, long-term imbalances may increase the risk of conditions such as PCOS, endometriosis, and osteoporosis.

Causes Of Oestrogen Imbalances

Here are five common causes as to why oestrogen can get imbalanced:

Hormonal Shifts During Lifetime

Oestrogen naturally fluctuates during puberty, pregnancy, perimenopause, and menopause. These shifts can cause temporary or prolonged imbalances depending on how the body adapts.

Chronic Stress

High stress levels lead to excess cortisol production, which disturbs the delicate balance of oestrogen and other hormones. Over time, this can significantly impact menstrual health and mood.

Poor Liver Function

The liver is responsible for filtering and removing excess hormones. If it is overloaded with toxins, oestrogen may not be properly metabolized, leading to an excessive buildup.

Excess Body Fat

Fat cells are responsible for producing oestrogen. Carrying excess weight can result in oestrogen dominance, while very low body fat may reduce oestrogen to unhealthy levels, affecting cycles and fertility.

Exposure To Endocrine Disruptors

Some chemicals found in (broadly called endocrine disruptors) beauty products, plastics, and pesticides can act like oestrogen in the body. This can confuse your hormones over time and lead to imbalances or health problems.

How To Prevent Oestrogen Imbalance?

Preventing imbalance of this compound is about keeping a healthy body, maintaining a good lifestyle, and making nutritious food choices. Here are seven simple but powerful ways to help keep your oestrogen levels balanced:

Eat A Nutrient-Dense Diet

Prioritize whole foods, fibre, healthy fats, and plant-based nutrients. Cut down on sugar, alcohol, and processed foods to support gut, bone, and hormonal health.

Exercise Regularly

Moderate workouts like walking, strength training, or yoga can help regulate weight, support hormone production, and bring down imbalanced levels.

Manage Stress

Incorporate stress-reducing habits like deep breathing, journaling, or meditation to lower cortisol levels and protect your hormonal balance in the long run.

Maintain Liver Health

Eat liver-friendly foods like leafy greens, beets, garlic, and cruciferous vegetables. Drink plenty of water and avoid overloading your system with alcohol or processed foods.

Avoid Hormone Disruptors

Use glass or stainless-steel containers, natural personal care products, and opt for organic foods to reduce exposure to synthetic hormones and chemicals.

Prioritize Quality Sleep

Sleep is crucial for endocrine function and helps the body repair and regulate hormone production overnight. Aim for about eight hours of sleep.

Get Regular Checkups

Track your cycle and symptoms. Routine hormone testing and wellness checkups can help identify imbalances early, allowing for proactive treatment.

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5 Foods That Help Balance Oestrogen

Some foods can naturally support hormone balance. Add these to your diet regularly:

Flaxseeds: Rich in lignans, they can help regulate oestrogen levels.

Broccoli: It contains compounds that support oestrogen detox.

Salmon: Salmon is high in omega-3s for hormone production and for reduced inflammation.

Chickpeas: They are packed with phytoestrogens and plant-based protein, which can maintain hormone levels.s

Berries: Full of antioxidants and fiber, all berries can support hormone as well as liver health.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile: Preeti Sharma

Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

Oestrogen Hormone Biology

Katherine J Hamilton, Sylvia C Hewitt

https://pmc.ncbi.nlm.nih.gov/articles/PMC6206851/

https://www.tandfonline.com/doi/full/10.1080/03630242.2022.2035484