Starting around the age of 35, the production of the sex hormones progesterone and oestrogen begins to decline. This marks the onset of menopause, but don’t worry—most women won’t notice it yet. Initially, the hormone progesterone decreases more rapidly than oestrogen. This gradual change often leads to temporary oestrogen dominance around the age of 40.
Oestrogen dominance is one of the main causes of menopausal symptoms before menopause. But here’s the good news: you have significant control over how large this hormonal imbalance becomes.
The first step to restoring your hormonal balance is understanding what’s happening in your body. If you know the source of certain symptoms, you can adjust your lifestyle accordingly. What disrupts the balance between these two sex hormones? Let’s start with oestrogen.
Several factors can contribute to oestrogen dominance: the liver, excess weight, unhealthy diet, and xenoestrogens.
In addition to the increase and/or reduced breakdown of oestrogen, a faster decline in progesterone can also contribute to oestrogen dominance. How does this work?
When a woman experiences significant stress and doesn’t take time to relax, her body produces large amounts of cortisol (the stress hormone). If you keep pressing the accelerator, your nervous system remains constantly active, and your body continues to produce cortisol.
This comes at the expense of progesterone production. When you’re constantly under pressure and stressed, your body faces a choice: should it produce sex hormones (oestrogen and progesterone) or stress hormones (cortisol)? Due to our evolutionary survival instincts, the body prioritises cortisol production in stressful situations over the production of sex hormones.
Stress during menopause: How stress affects your menopause (and the impact is greater than you think).
How can you tell if you have oestrogen dominance? There are quite a few symptoms that can indicate this imbalance:
It’s important to note that these symptoms can overlap with other conditions or illnesses. They don’t always indicate oestrogen dominance.
If there’s an identifiable cause, there’s often an identifiable solution. What changes or implementations can you make in your life to reduce oestrogen dominance?
Oestrogen dominance can lead to fatigue, mood swings, or persistent symptoms. Fortunately, there’s a lot you can do to support your hormones—from diet to relaxation and treatment.
Stress is often referred to as the “progesterone thief.” Reducing stress and relaxing more is crucial to restoring hormonal balance. Be kind to yourself and take regular breaks.
Take a critical look at your schedule. Where can you carve out time for yourself? If you can’t find a slot, what can you postpone or eliminate? It doesn’t have to be a whole afternoon—even a few minutes of breathing exercises can be effective.
Tip: Vitamin C is an essential nutrient that supports the adrenal glands (which produce oestrogen and progesterone after the ovaries stop doing so). Consume foods rich in vitamin C, such as kiwis, strawberries, bell peppers, and potatoes, or take it as a supplement during stressful periods. Be sure to consult a professional for advice.
Fat tissue contributes to oestrogen production. The more body fat you have, the more oestrogen your body produces. Therefore, being overweight significantly impacts oestrogen dominance.
Losing weight and reducing fat can have a positive effect. If you’re overweight, explore ways to shed some pounds.
Our environment contains many xenoestrogens, such as those found in pesticides on fruits and vegetables. Opt for organic produce whenever possible. Plastic bottles also contain these hormone disruptors, which worsen when the bottle is heated by the sun. Use a stainless steel bottle and avoid plastic bottles from the supermarket.
You’ll also find them in skincare products and cosmetics. Research which brands are safe to use. But don’t panic—you can’t avoid everything, and fortunately, your body has a natural detoxification system to eliminate xenoestrogens. You can support this system with a good multivitamin and mineral complex.
Once hormones have done their job in your body, they are sent to the liver for breakdown. The liver acts as a large waste processing centre. To function effectively, it needs nutrients such as vitamins, minerals, trace elements, and proteins.
Consume 400–500 grams of fruits and vegetables daily. Focus on foods that support liver health, such as artichokes, mushrooms, broccoli, cabbage, onions, Brussels sprouts, bean sprouts, alfalfa, radishes, garlic, and ginger.
Strength training increases the number of mitochondria (small energy factories in cells), making it easier to burn fat—even when you’re at rest. Less fat means less oestrogen production. Alternate moderate exercise (like walking, swimming, or cycling) with strength training.
Do you sit a lot during the day? Take a break every hour and move your body for at least a minute. Do some squats, lunges, or jumping jacks. Your body will thank you. Tip: Set an alarm to remind you every hour.
Yoga is also an excellent form of exercise. Its movements and focus on breathing promote relaxation, which lowers cortisol levels. This gives your body a better chance to increase progesterone production and narrow the gap between the two sex hormones.
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