When a woman’s hormones are in balance, they work in harmony to promote sexual, reproductive, and overall health—hence their beauty. But all too often, for one reason or another (or many), the hormonal symphony goes out of tune and sleep, mood, libido, and overall health can be negatively affected.

Endocrinology 101

For most women, sex education came early (usually in elementary school) and commonly involved a quick lesson on the menstrual cycle and how to wear a maxi pad; the rest was up to our imaginations. Too many of us needlessly suffer through painful periods and bouts of PMS not really understanding what’s going on in our bodies. Here’s a quick rundown: Hormones are chemical messengers that tell systems throughout the body what to do, how to do it, and when to do it. Hormones tell us when to sleep and when to eat; they rev up energy levels when we feel stressed; and they let the ovaries know when to release an egg each month. There are thousands of body processes that occur because of hormones and it is important to note that hormones work together and influence each other; therefore, if one hormone is out of balance, then other hormones are affected too. We are not born with a lifetime supply of hormones, so the body must make them daily from building blocks like cholesterol, amino acids found in protein, and from fats in the diet. Organs and glands, mostly in the endocrine system, produce and secrete hormones into the bloodstream. In women, the endocrine glands that most influence hormonal balance are the adrenals, the pituitary, the hypothalamus, the thyroid, and the ovaries. Though it is not a part of the endocrine system, the liver also plays a major role in hormonal health by clearing excess hormones and by manufacturing cholesterol, which is the building block for sex hormones. There are many hormones produced by the body, but the main female sex hormones are estrogen, progesterone, and testosterone.

The Sex Hormones
Estrogen

The female sex hormone that is probably most familiar (and can potentially cause the most trouble) is estrogen. There is not just one estrogen, but a group of hormones called estrogens that are produced mostly by the ovaries; the adrenal glands and fat cells can also produce estrogens. Estrogens regulate the menstrual cycle and affect reproduction, the urinary tract, the heart, blood vessels, bones, breasts, skin, hair, and the brain. There are three main estrogens: estradiol, estrone, and estriol; estradiol is a “strong estrogen” and has a greater estrogenic effect than estriol, which is classified as a “weak estrogen,” and estrone falls in the middle.

Estrogens can stay in their original form, change to another type of estrogen, or convert to cancer-preventative or cancer-promoting metabolites. For example, 2-hydroxyestrone is one metabolite of estrogens; it is thought to protect against breast cancer, whereas estriol may be metabolized into 16 alpha-hydroxyestrone, which research shows may promote breast cancer. This conversion may take place when liver health is compromised because of high exposure to xenoestrogens (more on these later) found in pesticides, cosmetics, plastics, and milk and meat from conventionally-raised animals; and/or if you take high doses of estrogens.

Progesterone

Progesterone is produced by the ovaries and the adrenal glands and can be converted into other hormones, including estrogen and cortisol (the stress hormone). Progesterone is often referred to as the “pregnancy hormone” because levels dramatically increase during pregnancy to maintain the developing embryo. There are progesterone receptors throughout the body, but cortisol competes with progesterone for those receptor sites. When the body is under stress, cortisol levels increase, which causes an overabundance of cortisol to dominate the receptor sites, thus shutting out progesterone. Progesterone has a balancing effect on estrogen, but if stress levels are high, leading to high cortisol levels, progesterone’s balancing effect is disrupted. If you have too much estrogen and not enough progesterone, your body can be thrown out of balance. During the reproductive years, this imbalance may cause premenstrual complaints such as water retention, breast tenderness, migraines, and mood swings.

Testosterone

Although it is considered to be a male sex hormone, testosterone plays a role in women’s health, too, including influencing sex drive and maintaining muscle and bone. It is produced in the ovaries and most is converted to estradiol, a type of estrogen, but some remains as testosterone.

Estrogen Dominance

Having an imbalance in any of your hormones can cause trouble, but in our modern lives, estrogen dominance tends to be the most common hormone imbalance in pre- and perimenopausal women. Sometimes this imbalance can be because your body produces too much estrogen in relation to progesterone, but often it comes from the thousands of xenoestrogens we are exposed to every day. Xenoestrogens are substances that are manmade and similar in structure to our body’s own estrogens; they are often called “estrogen mimickers” because they mimic the effects of natural estrogens. Xenoestrogens are found everywhere in our environments—pesticides; plastics, including BPA; chemicals such as fire retardants used on mattresses, furniture, and electronics; cosmetics; conventional cleaning products; bleaching chemicals used on conventional pads, tampons, and toilet paper; and in dairy and meat from conventionally-farmed animals, which are administered artificial growth hormones. These xenoestrogens certainly affect women, but they affect men, children, and babies too. Estrogen dominance in men can lead to low sperm count, prostate and testicular problems, “man boobs,” and weight gain. It can cause children (boys and girls) to enter puberty as early as eight years old, and many xenoestrogens can enter a fetus through the mother’s blood, potentially affecting reproductive development in the fetus.

The body eliminates natural estrogens regularly, but many xenoestrogens are not eliminated, and instead accumulate in fatty tissues. Xenoestrogens are hormone disruptors and have been linked to higher rates of breast and uterine cancers. Xenoestrogens also contribute to estrogen-dominant conditions that affect so many women, including fibrocystic breast disease, ovarian cysts, endometriosis, uterine fibroids, heavy periods, and infertility.

The Importance of Exercise and Diet

Did you know that the size and number of fat cells you have affect hormone balance? Fat cells, especially when filled to capacity with stored fat, produce considerable amounts of hormones, including estrogen. The estrogen made by fat cells is in addition to those produced by the endocrine system and can contribute to estrogen dominance. Fat cells not only produce estrogen, but estrogen, including xenoestrogens, collects in fat cells. Excess fat increases estrogen levels. For hormone balance, and overall health and wellbeing, it is important to maintain a healthy weight through diet and regular exercise. For women with endometriosis, fibroids, and ovarian cysts, exercise is especially important to increase circulation to the pelvic region.

When it comes to balancing estrogen levels, particularly ratios of “good” estrogen and “bad” estrogen, diet is key. Food can have a powerful effect on hormones—both positively and negatively. It is very important to eat organic food and choose meat and dairy from naturally-raised animals that have never been administered artificial growth hormones to reduce your exposure to xenoestrogens. It is also important to avoid simple and refined carbohydrates, as they worsen hormone dysfunction by spiking insulin levels, which negatively affects sex hormones and cause weight gain. Be sure to include plenty of vegetables, fruit, protein, and healthy fats in your diet.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage, and kale) contain indole glucosinolates, which help detoxify excess estrogens, halt the conversion of estrogens into dangerous metabolites while regulating the amount of healthy estrogens, and balance estrogen-to-progesterone ratios. They also ensure that when the liver metabolizes estrogens for excretion, they are safely removed from the body.

Other foods that balance estrogens by keeping 2-hydroxyestrone levels in a healthy range and stopping the conversion of estrogens to 16 alpha-hydroxyestrone are: apples, pears, berries, carrots, beans and lentils, extra-virgin olive oil, grapefruit, fermented soy products (tempeh, miso, soy sauce), sesame seeds, and flax seeds. These foods are also high in fiber, which helps eliminate excess estrogens.

Isoflavones found in unfermented soy products increase the production of aromatase, the enzyme that converts androgens into estrogens, thus raising estrogen levels. Omega-6 oils, found in conventionally-raised meat and most vegetable oils, also enhance aromatase activity, stimulating the production of estrogen. The following foods either contain estrogen, fit into estrogen receptors, or enhance the action of aromatase, thus promoting the production of estrogen: soy beans, tofu, soy beverages, soy oil, cotton seed oil, corn oil, red clover, conventional meat/dairy, and farmed fish. Avoid these foods or greatly minimize them.

Supplements

Key supplements for hormonal balance that do not contain estrogenic compounds include indole-3 carbinol, d-glucarate, vitex (chaste tree berry), and evening primrose or borage oil. It is important to note that the full effect of these supplements develop over time; many women begin to see their effects within two menstrual cycles.

Indole-3 Carbinol

This is one of the constituents found in cruciferous vegetables and research has shown that it has the ability to break cancer-causing estrogens down into non-toxic forms; it also can eliminate harmful estrogen mimickers (xenoestrogens). Also look for broccoli supplements which will contain naturally-occurring amounts of indole-3 carbinol.

D-glucarate

Powerful detoxifier of excess estrogens and xenoestrogens; helps them to be safely removed through the liver during Phase II detoxification.

Vitex (chaste tree berry)

Also known as a progesterone-enhancing herb, vitex contains no hormones; however, it increases levels of progesterone, shifting the estrogen-toprogesterone ratio in favor of progesterone. Vitex is recommended for PMS, irregular or heavy periods, endometriosis, polycystic ovary syndrome, ovarian cysts, regulation of ovulation, and infertility. Note: Vitex should not be used during pregnancy or breast feeding.

Primrose or Borage Oils

These oils are good sources of gamma linoleic acid (GLA) a fatty acid that promotes the production of anti-inflammatory prostaglandins. A deficiency in GLA can lead to PMS symptoms, especially breast pain.

Vitamin K

Because vitamin K regulates clotting of the blood, it is especially helpful for women with excessively heavy periods. Vitamin K2 (menaquinone MK-7) is the preferred form.