Visit our Location
356 MacLaren Street, Ottawa
Give us a Call
613 230-0998
Send us a Message
Excess Estrogen

Excess Estrogen: Are you chunky, puffy and depressed?

Estrogen and progesterone are the two main sex hormones found in women. They are like a dance couple, and just like couples on the dance floor, issues can arise when one rules and the other does not follow. In women, estrogen is the hormone that dominates, not progesterone.  There are two roads to excess to excess estrogen:

  1. High estrogen relative to normal progesterone. This combination is common in overweight women, and women exposed to xenoestrogens, which are chemicals, such as plastics, that mimic estrogen.
  2. High estrogen relative to low progesterone. This combination, known as estrogen dominance, is the most common.

In this blog, I describe the main symptoms of estrogen dominance, and the scientifically proven ways you can help symptoms of excess estrogen.

Symptoms of excess estrogen

Excess estrogen can lead to a host annoying symptoms: weight gain especially around your middle and hips; water retention and it’s cousin breast tenderness; mood swings from irritability to full blown anxiety and depression; and painful periods, perhaps endometriosis. You might feel foggy, sleepless and weepy. Maybe you have noticed that you have more headaches, or that your face is redder.

Scientifically proven ways to help excess estrogen

Life changes and nutritional supplementation

Avoid alcohol. Alcohol consumption raises estrogen levels. In one study, estrogen was increased by 7 per cent with 15grams of alcohol per day, and by 22 percent with two servings.

Cut the Caffeine. A study of Premenopausal American women showed that consumption of caffeine-containing diet drinks and green tea raised estrogen.

Steer clear of xenoestrogens. Xenoestrogens are chemicals, such as Bisphenol-A (BPA) and Phthalates, that mimic estrogen. BPA is typically found in plastic bottles and the lining of tins. Phthalates are found in nail polish, shampoos, and vinyl flooring.

Consume less dairy and meat from conventionally bred animals. In one study of postmenopausal women, consumption of conventionally raised red meat increased the risk of breast cancer by 22 percent. In another study of postmenopausal women, consumption of commercial dairy was associated with increased estrogen levels. When you consume dairy or red meat if possible choose a grass fed, organic option.

Eat more prunes. Research has shown that consumption of prunes reduces estrogen.

Get your fibre. Research has shown that increased fibre, from fruit and vegetables, will lower estrogen.

Drop the weight. If you are overweight, research has shown that weight loss will lower estrogen levels.

Exercise regularly. Scientists have shown that regular exercise decreases estrogen levels.

Get to bed by ten. Going to bed by ten o’clock allows the optimal production of melatonin, a hormone that lowers estrogen.

Take Di-iodomethane (DIM). DIM lowers excess estrogen levels. In one high-level study, DIM supplementation significantly improved abnormal Pap smears (a common sign of excess estrogen) in women versus placebo. Recommended dosage is 200mg per day.

Herbal Remedies

Eat seaweed. From a high-level study, researchers found that women eating Alaria, a type of brown alga, over a seven week period had significantly lowered estrogen levels compared to placebo. It is important to note that Avaria contains high levels of iodine. Iodine consumption may trigger problems in people with Hashimoto’s Disease or autoimmune thyroiditis.

Take Curcumin. Curcumin is an extract of the Turmeric root. Research has shown that curcumin reduces the spreading effect of estrogen on cancer cells. Suggested dosage is 250mg, up to six times per day.

Try Hops. Hops or Humulus lupulus have been shown in research to lower estrogen by reducing the production of aromatase, an enzyme that converts testosterone to estrogen.

If your symptoms do not resolve after trying the lifestyle, supplementation and herbal remedies, I suggest you consult with your physician.


This article is not intended to provide medical advice, diagnosis or treatment.

Low Physical Capacity

Low Physical Capacity: Say hello to the new smoking

Do you have a low physical capacity? If you do then a recently published study found that your health is nearly at as much risk as if you were a smoker. A 45-year study in middle-aged men concluded that the impact of low physical capacity on the risk of death is secondary only to smoking. The study was intended to examine risk factors for heart disease and death.

Low Physical Capacity

“The advantages of being physically active over a lifetime are clear,” said Dr Per Ladenvall, a lead researcher in the study, in an interview with Science Daily. “Low physical capacity is a higher risk for death than high blood pressure or high cholesterol.”

The study combined 792 men from the “Study of Men Born in 1913,” a representative sample of 50-year-old men in Gothenburg recruited in 1963.

VO2 Max

In 1967, at 54 years of age, 656 men did a maximum exercise test in which they pushed themselves to the limit. Maximal oxygen uptake, called VO2 max, was recorded.

Dr Ladenvall said: “VO2 max is a measure of physical capacity and the higher the figure, the more physically fit a person is.”

After the initial examination, the men were followed up every ten years until 2012, at the age of 100 years. Data on causes of death was obtained from the National Cause of Death Registry.

To investigate the relationship between predicted VO2 max and cause of death the men were divided into three groups.

The researchers found that each group increase in predicted VO2 max equated with a 21% reduced risk of mortality over 45 years of follow-up.

Dr Ladenvall said: “We found that low physical capacity was associated with increased rates of death. The association between physical capacity and causes of death was graded, with the strongest risk in the group with the lowest physical capacity. The effect of physical capacity on the risk of death was second only to smoking.”

“The length of follow-up in our study is unique,” continued Dr Ladenvall. “The risk associated with low physical capacity was evident throughout more than four decades and suggests that being physically active can have a significant impact over a lifetime.”

He concluded: “We have come a long way in diminishing smoking. The next major hurdle is to keep us physically active and also to reduce physical inactivity, such as prolonged sitting.”


This article is not intended to provide medical advice, diagnosis or treatment.