Balancing High Estrogen: A Natural Approach to Hormonal Health
Estrogen is a vital hormone for reproductive health, but when levels become too high, it can lead to symptoms like irregular cycles, bloating, breast tenderness, mood swings, and even conditions like fibroids, endometriosis, or estrogen-dominant PCOS. Balancing estrogen naturally involves supporting liver detoxification, improving gut health, stabilizing blood sugar, and reducing exposure to endocrine disruptors.
Signs of High Estrogen
Irregular or heavy periods
Breast tenderness or swelling
Bloating and water retention
Mood swings, anxiety, or irritability
Weight gain (especially around the hips and thighs)
Headaches or migraines
Fibroids, cysts, or endometriosis symptoms
If you suspect high estrogen, testing estrogen and progesterone levels can provide clarity. An imbalance between estrogen and progesterone (low progesterone in relation to estrogen) is often the real issue, rather than estrogen being too high on its own.
How to Lower Estrogen Naturally
1. Support Liver Detox to Clear Excess Estrogen
The liver is responsible for breaking down and clearing out excess estrogen. If liver function is sluggish, estrogen can recycle back into circulation instead of being eliminated.
Cruciferous vegetables (broccoli, kale, Brussels sprouts, cauliflower) – Contain DIM (Diindolylmethane), which helps the liver process estrogen.
Lemon water – Supports bile production, aiding in hormone detox.
Dandelion root & Milk Thistle tea – Help cleanse the liver and promote hormone metabolism.
Avoid alcohol – Alcohol impairs estrogen clearance and can worsen hormonal imbalance.
2. Optimize Gut Health to Prevent Estrogen Recirculation
Excess estrogen is eliminated through the gut, but if digestion is slow or gut bacteria are imbalanced, estrogen can be reabsorbed instead of excreted.
Increase fiber intake – Aim for 30+ grams of fiber daily (flaxseeds, chia seeds, vegetables, legumes) to help bind and remove estrogen.
Eat probiotic-rich foods – Fermented foods like kimchi, sauerkraut, yogurt, and kefir support gut health.
Drink plenty of water – Staying hydrated ensures smooth digestion and proper hormone elimination.
3. Reduce Endocrine Disruptors (Xenoestrogens)
Xenoestrogens are synthetic chemicals that mimic estrogen in the body, leading to estrogen dominance. Reducing exposure can help balance hormones naturally.
Switch to glass or stainless steel – Avoid plastic food containers and water bottles.
Use clean beauty & household products – Many conventional cosmetics and cleaners contain parabens, phthalates, and BPA, which act as estrogen disruptors.
Filter your water – Tap water often contains traces of hormones from medications and pesticides.
4. Balance Blood Sugar & Insulin Levels
Blood sugar imbalances can worsen estrogen dominance by increasing inflammation and disrupting the delicate hormone balance.
Eat protein and healthy fats at every meal to stabilize blood sugar.
Avoid refined sugar and processed foods, which can trigger insulin spikes and hormonal imbalances.
Try intermittent fasting (if appropriate for you) – Helps improve insulin sensitivity and hormone balance.
5. Increase Progesterone Naturally (If Estrogen Is Dominant)
Often, high estrogen isn’t just a problem of too much estrogen, but rather too little progesterone to balance it out. Boosting progesterone can help create a healthier hormonal ratio.
Magnesium-rich foods (avocados, dark chocolate, almonds) – Support progesterone production.
Vitamin B6 (bananas, chickpeas, turkey) – Helps boost progesterone levels naturally.
Seed cycling (pumpkin & flax in first half of cycle, sesame & sunflower in second half) – A natural way to support estrogen and progesterone balance.
Lifestyle Tips for Lowering Estrogen
Prioritize Sleep – Poor sleep increases stress hormones, which can worsen estrogen dominance. Aim for 7-9 hours per night.
Exercise Wisely – Strength training and moderate cardio help detox excess estrogen. Avoid overtraining, which can spike cortisol and make things worse.
Manage Stress – High cortisol can lead to progesterone depletion, worsening estrogen dominance. Acupuncture, meditation, and deep breathing can help regulate the stress response.
Incorporate Dry Brushing – This gentle practice supports lymphatic flow and detoxification, helping the body clear excess estrogen more efficiently.
Support for Estrogen Balance, Rooted in Whole-Body Wellness
Balancing high estrogen naturally takes time and consistency, but by supporting detox pathways, improving gut health, stabilizing blood sugar, and reducing xenoestrogen exposure, you can promote healthier hormone balance. If symptoms persist, hormone testing and working with a holistic practitioner can help fine-tune your approach.
If you're looking for additional guidance, The Violette House, located in Groton, MA, specializes in acupuncture, nutrition, and integrative approaches to hormonal health. Reach out to learn more about how we can support you on your journey to balance.