Brussels Sprouts & Healthy Estrogen Metabolism

Why are Brussels sprouts and estrogens in the same sentence? Stay with me; there is a connection!

There is lots of confusion and questions around the hormone estrogen. The bottom line is this: estrogen is essential, beautiful, and beneficial but must be kept in balance with other hormones (not too much or too little) and needs to be metabolized and excreted so it doesn't get recycled and keeps hanging around.

Did you know there are three kinds of estrogens?

Estradiol, estriol, and estrone. Oh my. Most of the positive benefits attributed to estrogen – protecting our breasts, skin, bones, blood vessels, heart, and brain against rapid aging and disease are known to come from estradiol. Estradiol produced by the ovaries in women and derived from testosterone in men. It helps protect us from cardiovascular disease, osteoporosis, and cancer. Levels begin waning in our 30s. It's pretty much depleted in women by menopause and varies in men.

What is Estrogen Dominance?

Estrogen dominance refers to an excess of estrogen to progesterone. This condition tends to be particularly symptomatic for women during perimenopause when estrogen is wildly fluctuating and even in menopause, even when estrogen is low. It can be confusing to hear that estrogen dominance is one of the primary factors that lead to weight gain during menopause, since it's commonly understood that estrogen levels drop during this time. While it is true that your estrogen levels drop significantly during menopause, your progesterone levels decrease at an even faster rate, so you can still become estrogen dominant, no matter how little estrogen you have in your system. As long as you have lower progesterone levels than estrogen, you will likely experience many of the symptoms associated with estrogen dominance. Some of the estrogen dominance symptoms include stubborn weight around hips and thighs, bad PMS, heavy periods, bloating, and mood swings. Note: frosting yourself in progesterone cream is not the answer, my good people, you need to see your health care practitioner to determine what is what with your biochemistry.

Estrogen metabolism and metabolites

When estrogens get broken down in the body, they turn into compounds called estrogen metabolites. Some metabolites, such as 2-hydroxy estrone, are considered "good" estrogen metabolites. Others, such as 16alpha-hydroxy estrone, are considered "bad" estrogen metabolites that can contribute to cellular processes that increase breast cancer risk. Multiple dietary, lifestyle and environmental variables can influence this metabolism and provide a framework to control risk reduction. There are various ways to help protect yourself against the risks posed by "bad" estrogen metabolites.

To avoid estrogen dominance and buildup of lousy estrogen metabolites.

Increase Cruciferous vegetable consumption. Back to the Brussel sprouts! Broccoli, cabbage, brussels sprouts, kale, cauliflower are all crucifers. DIM is an indole phytonutrient (plant nutrient) found only in cruciferous vegetables. When Brussels or any other cruciferous vegetables are chewed, plant enzymes are released. Once these enzymes are exposed to stomach acid, a compound called indole-3 carbinol (I3C) is formed, which yields DIM. DIM helps ferries estrogens down the "good pathway" AND, at the same time, clears excess estrogens due to hormone imbalances like estrogen dominance or "xeno-estrogens" in the environment.

Avoid xenobiotic influences. Xenoestrogens are industrially made compounds that mimic the behavior of estrogens. They are endocrine disruptors, and they can wreak havoc on normal hormone operating systems with significant health consequences. They're everywhere in our modern environment. They're in our food, personal care products, furniture, and clothes. Choose organic foods when possible. Avoid plastic containers and bottles.

Exercise helps lower estrogen levels and control body fat, which releases estrogen.

Manage stress when stressed, your body uses progesterone to create cortisol, which helps your body handle the stressful situation, but it leaves an excess of estrogen in its wake. This dirty process is called "pregnenolone steal," This action affects progesterone levels, causing estrogen dominance symptoms. Supporting the body's stress handling mechanisms can help reverse pregnenolone steal.

Detoxify your liver: The liver acts as a filter, helping us screen out toxins' harmful effects. When the liver has to work extra hard to eliminate toxins such as alcohol, drugs, caffeine, or environmental xenoestrogens, its capacity to cleanse estrogen is compromised. Eat nutrients that give your liver a helping hand with removing toxins and excess estrogen.

Remember to get enough fiber. The bowel excretes estrogen; if stool remains in the bowel, estrogen is reabsorbed.

Don't like cruciferous veggies? You can also take DIM as a supplement!