Uh oh, I just found out I'm estrogen dominant!
My sister just found out she is estrogen dominant and asked me how she could naturally boost her estrogen. I had that moment of reflecting back to when I knew I was estrogen dominant and had to start making lifestyle changes and dietary adjustments specifically for that about 10 years ago, even though I was already in a deep-tissue cleansing protocol. Here are some things I shared with her that I started doing way back when that I know helped and made a huge difference for me and that work and are backed up by some of the most intelligent fertility and hormonal specialists out there:
Dark leafy greens help carry out excess estrogen - can be eaten steamed, sauteed or wilted.
Switching out plastic bottles and storage containers for glass water bottles for beverages and glass food storage containers.
Drinking spring water from glass containers is ideal, but do the best you can. Taking in filtered water and reverse osmosis water is good too and staying away from tap and purified water is important.
Free range meat and eggs, wild caught fish vs. farmed - all without added hormones, antibiotics or other chemicals.
Switching out processed products with clean whole foods in their real form and eat organic as often as possible
Quit the sugar and trans fats, calm down on the salt.
Completely eliminate soy products from your diet and switch out things like soy sauce with coco aminos or nama shoyu.
Caring for the lymphatic system through dry brushing, hydrotherapy, sweating, intentional movement including yoga, rebounding, walking, dance
Incorporating Relaxation techniques as a top priority - deep breathing, meditation, visualizations, EFT, Happiness, fun and joy integration, taking time to be still, spend time in nature.
Routines - Create a fun and inspiring morning routine PRE - anything internet, and a calming, relaxing, decompressing night routine including baths, foot soaks, stretching, calming herbal teas.
Sleep sleep sleep! - High quality sleep, longer duration of sleep. Ladies, it is highly recommended to get into bed by 9/9:30 pm to be able to fall and be asleep by 10 pm. The body goes through very special processes during the night and needs all the time it can get to help us feel our best the next day.
Let yourself be cared for - massages, hugs, holding hands with the ones you love, graciously accepting the offerings of other, however simple and humble or over-the-top they are. Let yourself be loved.
Get sunshine! - a full 30 minute lay out session while you are working, reading or meditating is always a nice thing if you can. Play outside, take your work break outside in the sun, choose the sunlit patio vs. the work desk…all without applying sunscreen for at least 30 minutes. Then after you’ve had a nice dose of sunshine, protect yourself by staying in the shade or wearing long sleeved shirts, pants, dresses and hats. There are natural sunscreens if you are going to be out for a long period of time and don’t want to get burned, but if you are able to go without it, that is ideal. The safest times are until 11 am or so and after 3 or 4 pm depending on where you live of course.
“Sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused. At night, darker lighting triggers the brain to make another hormone called melatonin. This hormone is responsible for helping you sleep.”
“A good laugh and a long sleep are the two best cures for anything.” Irish Proverb
“A man is getting old when he walks around a puddle instead of through it.” ~ R.C. Ferguson
“In every real man a child is hidden that wants to play.” ~ Friedrich Nietzsche\
“The most successful adults maintain the ability to play.” ~ Dr. Jack Shonkoff
Switching out generic Shampoos and conditioners, soap and body lotions, makeup, toothpaste, perfumes and creams with natural and kind body care items.
Clean, kind and gentle house cleaning with natural products. Baking soda for scrubbing sinks, tubs and showers, water and vinegar with Tea tree oil and other delicious smelling essential oils are my go-to cleaners.
Use an air purifier and include living plants in your home
LOVE - be of service and kindness to others daily. Studies show the positive chemical reactions in our bodies when we love others.
Routines - like those listed above - In your fun and inspiring PRE-internet morning routine, incorporating journaling, movement, positive affirmations, gratitude, intention. For evening time, journaling, forgiveness, foot soaking, stretching...and one of my favorites, sitting out in the moonlight for a few moments dreaming…
Creativity - create and surround yourself with things that make you thrill, feel happy, joyful, and excited.
So, before focusing on raising progesterone, let’s lower the estrogen and help balance things out with what nature intended for us. Supporting your body, mind, heart and spirit in this way will make it more clear if and where the miracles of modern medicine may need to come into play. So here’s to you in balancing out those powerful hormones. Enjoy!