A Complete Guide to Detoxing Excess Estrogen and Balancing Hormones

Hormonal imbalances can be at the root of many frustrating symptoms, including heavy periods, acne, irregular cycles, menstrual migraines, PMS-related mood changes, breast tenderness, and cyclical bloating.  

One of the most common imbalances is excess estrogen, insufficient progesterone, or both. Since these hormones need to be in balance for optimal health, any disruption can lead to a range of uncomfortable symptoms. 

This is usually not caused by your body producing too much estrogen, except sometimes during perimenopause.  

One of the main drivers of this imbalance is impaired detoxification of estrogen. If your body isn’t properly metabolising and excreting hormones, they can build up and cause or worsen symptoms. But don’t worry—there are ways to support your body’s natural detox processes and bring your hormones back into balance. 

Detoxification Overview 

The liver and gut play key roles in detoxification. The liver is responsible for processing excess estrogen, while the gut ensures it’s properly excreted. Without proper elimination, estrogen can be reabsorbed and recirculated in the body, creating a cycle of ongoing symptoms. 

The Three Phases of Estrogen Detoxification 

Phase 1 Liver Detoxification  

The liver converts estrogen into intermediate metabolites, which are then prepared for elimination. However, if these metabolites build up or aren’t properly handled, they can become harmful and contribute to inflammation. 

Phase 2 Liver Detoxification  

In this phase, the liver neutralises these metabolites by making them water-soluble so they can be safely excreted through urine or bile. B vitamins, amino acids in protein, and other nutrients play critical roles in this step. 

Phase 3: Excretion Through Digestion 

Once processed by the liver, excess estrogen is excreted through the digestive system. If digestion is slow or impaired, estrogen can be reabsorbed back into the body, contributing to ongoing hormonal issues. To effectively eliminate estrogen, it’s essential to have 1-3 bowel movements per day. 

The Role of the Estrobolome 

The estrobolome is a collection of gut bacteria that helps regulate estrogen metabolism. When gut health is compromised, harmful bacteria can produce an enzyme called beta-glucuronidase, which prevents estrogen from being excreted and instead allows it to be reabsorbed. 

The Best Ways to Support Estrogen Detoxification 

1. Increase Fibre Intake 

Fibre supports the gut lining, regular bowel movements, and the gut microbiome. Aim for 10g of fibre per meal from sources like vegetables and fruits, legumes, nuts and seeds. Most of the fibre is in the skin of the fruit and veg, so try not to peel it if the skin is edible. 

2. Reduce Alcohol Consumption 

Alcohol impairs liver function, slowing down the detoxification process and increasing estrogen buildup. Reducing or eliminating alcohol can help your liver function optimally. 

3. Take Supportive Supplements 

• Sulforaphane: Found in cruciferous vegetables like broccoli, it supports Phase 2 liver detoxification and reduces inflammation. 

• B vitamins: Essential for methylation, which is critical in Phase 2 detoxification. 

• Curcumin: A powerful anti-inflammatory compound that supports liver health. 

• Herbal Medicines: Milk thistle, globe artichoke, and dandelion promote liver detoxification and bile production, helping the body process and eliminate excess hormones. 

4. Eat Phytoestrogens 

Phytoestrogens are plant-based compounds that mimic weak estrogens. They can bind to estrogen receptors, reducing the impact of stronger, more harmful estrogens. They are also high in soluble fiber, which is really good for gut health and regular bowel movements. The best sources are flaxseeds and soy products such as tofu and tempeh.  

5. Increase Protein Intake 

Protein is essential for liver function and detoxification. Aim for 1.2-1.5 grams per kilogram of body weight daily from sources like meats, eggs, fish, Greek yoghurt and legumes. Protein also helps regulate blood sugar, which is important for hormone balance. 

6. Stay Hydrated 

Aim for 1.5-2L of water daily to support regular bowel movements and the elimination of excess estrogen. 

7. Exercise Regularly 

Exercise improves circulation, lymphatic drainage, digestion and liver function. It also helps regulate blood sugar, which can reduce excess androgens and improve hormonal balance. Incorporate a mix of strength training and cardio for the best results. 

8. Avoid Endocrine-Disrupting Chemicals 

Endocrine-disrupting chemicals (EDCs) can mimic estrogen and interfere with hormone balance. Avoid plastics containing BPA, as well as products with parabens and phthalates. Opt for natural, non-toxic personal care products and food storage options. 

9. Reduce Sugar Intake 

Excess sugar increases inflammation and insulin levels, both of which can contribute to hormone imbalances. Reducing sugar intake helps regulate insulin and reduces the inflammatory environment that can worsen hormonal symptoms like acne and bloating. 

10. Increase Bitter Foods 

Bitter foods stimulate bile production, which helps the liver eliminate estrogen. Incorporate foods like dandelion greens, rocket, artichokes, kale, ginger, grapefruit and radicchio into your meals. Coffee, green tea and chocolate are also good bitter foods. 

11. Only Take Antibiotics When Necessary 

Overuse of antibiotics can significantly disrupt the gut microbiome. If you’ve recently taken antibiotics, consider supporting your gut health with probiotics and prebiotic-rich foods. 

How Long Does it Take to See Results? 

Improving hormone detoxification takes time, and the results won’t happen overnight. Depending on your hormone levels and the severity of your symptoms, you may start to see improvements within a few weeks to a few months. Sticking to your routine of dietary adjustments and targeted support will help you see and maintain long-term benefits. 

Curious about what’s driving your symptoms? Download my free guide: Hormone Imbalances: Understanding and Interpreting Your Symptoms to uncover the root causes. 

If you’d like personalised support to balance your hormones, book a free discovery call to chat about whether the personalised Holistic Health Coaching Program can help. 

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