Estrogen dominance is having too much estrogen in your body relative to other sex hormones, like progesterone and testosterone. Progesterone balances out estrogen in women. Testosterone balances out estrogen in men.

We are inundated by hormone-disrupting chemicals and synthetic estrogens. They come from food sources (e.g., conventionally grown produce, liberally sprayed with pesticides, herbicides and fungicides; factory farmed livestock given antibiotics and hormones); pharmaceuticals, including birth control pills and HRT; and everyday personal care and household products (e.g., from plastic bags to scented candles). Too much estrogen, relative to other sex hormones, can create or worsen hormone imbalances, such as PMS, weight gain, anxiety/depression, PCOS, fibroids, endometriosis, cancer (breast, prostate) and more.

This is why it is important to support your body’s natural detoxification process via the liver. One way you can do this is by eating COOKED cruciferous vegetables and a variety of fresh herbs that support detoxification on a regular basis.

Cruciferous vegetables, like cauliflower, are low in calories, high in water, fiber, nutrients, especially Vitamin C, and the antioxidant sulforaphane, a plant compound that has anti-cancer properties. Cruciferous vegetables, like cauliflower, also help support detox pathways in the liver, enabling your body to eliminate excess estrogen.

Ginger can also help lower excess estrogen in the body. In a 2017 study, ginger extract, taken regularly in high doses, was shown to have a beneficial, hormone-balancing, anti-estrogenic effect in rats with PCOS. In other words, ginger extract helped reduce levels of excess estrogen and increase progesterone in PCOS rats.

A generous dollop (3 tablespoons) of fresh minced ginger root amps up the curry kick in this delicious curry cauli rice dish. You’ll catch a great Indian-style flavor buzz: the sulfurous aroma and bitter taste of cauliflower is tamed by this toothsome medley of spicy (fresh garlic, ginger and scallions with curry powder) and sweet (sauteed onions and minced red bell pepper)
 

Curry Cauliflower Rice

Serves 4

 
2 medium yellow onions, finely minced
1/4 cup or 3 tablespoons finely minced ginger root
1 large garlic clove, minced
1 tablespoon + 1/4 teaspoon curry powder
1 cup thinly sliced scallions, green part only
1 medium-sized red bell pepper, ends discarded cored, seeded and minced fine
1 pound (16 oz) package organic riced cauliflower (apx. 4 cups)
1 cup filtered water, as needed
1 tablespoon unrefined coconut oil
1 teaspoon Celtic sea salt, or to taste

Melt coconut oil in a Dutch oven or heavy-bottomed pot over medium high heat. When oil is hot, but not smoking, add minced onion. Saute onion—and adjust heat accordingly—apx. 4 minutes, or until softened and gently golden-brown. Stir in minced ginger, garlic and curry to the onions, mixing well. Add a little water to the pot if the onion-spice mixture is sticking to the bottom of the Dutch oven.

Add minced red pepper and 1/2 cup scallions, stirring well, apx. 1 minute.

Add cauliflower rice and stir vigorously, making sure it is well combined with the other ingredients, apx. 2 minutes.

Raise heat to medium high. Add 1 cup of filtered water and stir well. When the cauliflower mixture comes to a boil, lower heat, cover and simmer for 8 to 10 minutes. Stir in Celtic sea salt.

Use a slotted spoon to transfer curry cauliflower to a serving bowl. Garnish with the rest of the scallions (apx. 1/2 cup).

Enjoy!!

Xenoestrogens are “foreign” (xeno) estrogens that contribute to estrogen dominance. How?  Because xenoestrogens are similar to the molecular structure of estrogen, they can bind to our (human) estrogen receptor sites. When we are exposed to xenoestrogens (for example, when we eat them or absorb them through our skin), they add to the total amount of estrogen in our body…potentially tipping us into estrogen dominance. Xenoestrogens are stored in our fat cells; they are hard to detoxify—and they can contribute to weight gain.

Xenoestrogens are everywhere  in our daily life—the food we eat, the water we drink, the makeup and skincare products we use, even in basic amenities, like soap, shampoo and toothpaste.

You can easily get a hyper dose of xenoestrogens simply by walking into big box stores, like Bed Bath and Beyond or Yankee Candle; these spaces are saturated with synthetic fragrances (a source of xenoestrogens). Personally, I avoid these types of stores because they give me a raging headache at first whiff.
 

Common everyday sources of xenoestrogens include:

 
—Birth control pills and conventional hormone replacement therapy (HRT) both of which contain synthetic (not natural) estrogen.

—Conventionally grown produce because they are sprayed with insecticides and/or pesticides (both are xenoestrogens).

–Parabens. These are used as a preservative in many personal care products, including facial moisturizers, anti-aging creams, shampoos, lotions, hair care products and any product containing fragrance.

–Benzophenone. Found in nail polish, sunscreens, bath products; it is used to protect personal care products from deterioration from UV light.

–Tap water. A source of SO many chemicals; most obviously, chlorine and chlorine by-products, which are xenoestrogens.

–Plastics.  Bisphenol-A (BPA) is found in plastic water bottles (esp polycarbonate water bottles), food storage containers and linings of metal cans.

–Artificial food additives.  Including food preservatives, artificial colors and flavor enhancers. Yep, you’re going to find these in most processed foods, from boxed cereals to store-bought cookies.

–Phthalates. Used to soften plastics and used as a scent fixative; you’ll find it in shower curtains, food packaging, shampoos, perfumes and any product with “fragrance” in the label.  Never heat food or drink with plastic in the microwave…this will give you a walloping dose of xenoestrogens!
 

What can we do to reduce our xenoestrogen exposure?

 
The first step is to cultivate awareness of where you may be exposing yourself to xenoestrogens. Then, as you are able, be mindful of making non-toxic food, water and product choices.

1.  Birth control pills. Consider working with an integrative practitioner to explore the root cause of what may be causing your hormone imbalance(s) in the first place, whether it’s acne, irregular periods or PCOS. Your hormones have a delicate relationship with each other, and throwing synthetic hormones into the mix often confuses the issue—and can cause unanticipated side effects long-term. Unless birth control pills are absolutely the only recourse that you have, I highly recommend considering other forms of non-hormonal birth control.

2.  Hormone Replacement Therapy. Consider talking to a knowledgeable integrative practitioner about bio-identical hormone therapy to see whether it may be beneficial for your symptoms.

3.  Buy organic produce!

4.  Read labels for all personal care products, including make-up/cosmetics.  Buy only the cleanest options.

5.  Minimize your use of plastics.  Use glass, stainless steel and enamel to store and cook food, whenever possible.

6.  Drink clean water. Use a quality filter for your tap water.

7.  Minimize your intake of processed and packaged foods. If you are really craving cookies, bake them yourself.

8.  Avoid / minimize processed foods because both the food and the container or wrapping in which it is packaged are both sources of xenoestrogens. Learnto cook a few simple dishes and rotate them during the week; this can go a long way towards reducing a high estrogen load.

With one exception: cauliflower “rice”.

From cauliflower mash to cauliflower pizza, cauliflower is all the rage as a smart carb, low-carb substitute for common blood sugar-spiking processed “white foods”.

Cauliflower is the other “white food”, of which I eat plenty! Why? Because it is a cruciferous vegetable, and cruciferous vegetables are KEY if you want to reduce inflammation and balance hormones. They are chockfull of vitamins, minerals and antioxidants—and high in fiber. Eating them on a regular basis—and within the context of an overall healthy diet and lifestyle—can help lower cancer risk and protect against heart disease.

If you are taking birth control pills (or took birth control pills for any length of time); if you are on Hormone Replacement Therapy (a.k.a., HRT, any combination of synthetic estrogen + progestin);  if you have hypothyroidism/Hashimoto’s, adrenal dysfunction; PCOS or fibroids; if you are overweight / obese; if you are chronically exposed to environmental estrogens (e.g., plastics, pesticides, perfumes, etc.)….you likely have estrogen dominance.  Unfortunately, most women do today.

The symptoms of estrogen dominance, where your estrogen levels are high relative to progesterone, can manifest as bloating, swollen or lumpy breasts, fibroids, mood swings, weight gain, anxiety and/or brain fog.

In order to help clear excess estrogen out of the body, it is important to optimize liver health. One way to do this is by eating cruciferous vegetables, which are high in fiber and sulforaphane, a sulfur-rich compound with cancer-fighting, heart protective and blood sugar balancing benefits. They help promote estrogen clearance …as in…you poop excess estrogen out. Personally, I recommend eating COOKED cruciferous (versus raw), especially if you have digestive issues, like constipation, bloating or gas, or hypothyroidism / Hashimoto’s.

I admit…although I have always enjoyed eating leafy cruciferous greens, like bok choy, choy sum, arugula, kale and mustard greens, it took me a while to warm up to non-leafy cruciferous vegs, like broccoli and cauliflower.

But…organic cauliflower rice changed everything! It’s widely available fresh or frozen. It’s easy to cook and easy to digest. It has become my go-to non-starchy “carb” because it’s so versatile. I even include it in smoothies because it adds a delicious creamy texture. Like this Blueberry-Cauliflower Smoothie where cardamom adds a dash of bright sweetness.

Blueberry-Cauli Smoothie

1 cup frozen organic blueberries
1/2 cup cooked org cauliflower rice
1 scoop grain-free, sugar-free protein powder*
*I recommend 100% organic pea protein or 100% grass-fed beef protein
2 tablespoons hemp seed
1/4 to 1/2 teaspoon ground cardamom
1 cup org unsweetened hemp milk or unsweetened coconut milk or filtered water

Blend in a Nutribullet or high-powered blender until creamy.

Enjoy!