A healthy liver and clean body are essential for hormonal balance. Estrogen, the hormone responsible for breast development, hips, menstrual cycles, good moods, sharp minds, strong bones and healthy cholesterol levels, is affected adversely by the environmental toxins we are exposed to every day.  Certain chlorinated pesticides, PCBs, and combustion byproducts tax the liver and contribute to the production of 16-OH estrogens, an unhealthy estrogen metabolite and slows the production of healthy 2-OH estrogens. A healthy 2/16-OH estrogen ratio protects against breast cancer. This ratio is easily measured via a urine sample and easily optimized.  Limiting exposure to pollutants and pesticides, completing twice per year cleanses, and adopting a “healthy estrogen diet” can prevent PMS, fibrocystic breast syndrome, PCOS, ovarian cysts, irregular menstrual cycles, uterine fibroids and symptoms associated with menopause. (See my blog articles on cleansing for more specific information on cleansing and detoxification http://fhr.uvl.mybluehost.me/?p=183)

“Healthy Estrogen Diet”:

• Emphasize healthy sources of omega 3 fatty acids found in sardines, wild salmon, flaxseed oil, flaxseeds, chia seeds, pumpkin seeds and hemp seeds. A diet favoring omega-3 fatty acids over omega-6 fatty acids are anti-inflammatory and promote hormonal balance. Red meat, egg yolk and chicken have the highest amount of the pro-inflammatory omega-6 fatty acids.
• Decrease sources of unhealthy saturated fats (which more strongly bind to toxins) such as red meat and dairy. Diets low in the “bad fats” have been shown to decrease production of the carcinogenic 16-OH estrogens.
• Increase consumption of cruciferous vegetables such as cabbage, broccoli, brussel sprouts, bok choy and mustard greens. These vegetables help to increase the 2/16 OH estrogen ratio.
• Include soy in moderation. Soymilk and soy protein powder have been found to increase the good 2-OH estrogens and decrease the production of 16-OH estrogens. Soy’s health benefits are controversial.  Soy is a common allergen and is found in many processed foods such as fake meat products. These soy products should be limited. Other sources of soy such as tofu, tempeh, and soymilk can have benefits for women.
• Eat freshly ground flaxseeds. Roughly 25 grams/day of freshly ground flaxseeds (around 3 heaping Tablespoons/day) have been shown to increase the production of 2-OH estrogens.
• Include the herb rosemary in your cooking. Rosemary has been shown to increase the production of 2-OH estrogens.
• Eliminate sugar, white flour and refined foods.  Processed foods cause a rapid rise in blood sugar. This triggers the pancreas to produce large amounts of insulin whose job it is to escort sugar into cells. The result is a rapid decrease in blood sugar and insulin levels. Fluctuations in blood sugar and insulin levels adversely affect our hormonal health and aging process.
• Emphasize organic fruits and vegetables. See my blog article on the updated “dirty dozen.” (http://fhr.uvl.mybluehost.me/?p=194)
• Eliminate exogenous sources of estrogen by eating only hormone-free and organic fowl and dairy. Exogenous sources of estrogen contribute to an “estrogen dominant” state. Estrogen dominance contributes to PMS, fibrocystic breast syndrome, fibroids, weight gain and breast cancer.
• Increase garlic and onions. Garlic and onions have sulfur containing amino acids that help the liver detoxify estrogen.
• Increase antioxidants to support estrogen’s detoxification (dark berries, dark leafy green vegetables, kombucha, green tea and red beans).
• Increase liver-supportive foods to help detoxify estrogen. These include: beets; burdock root; artichokes; dandelion root; dark leafy greens, and turmeric.

Bon Appetite!