As the level of wisdom appears to increase for women over the years, (aka aging), the level of estrogen production gradually begins to decrease. During a woman’s reproductive years, estrogen and progesterone levels are programmed to support the possibility of reproduction.

When estrogen, progesterone (and testosterone) are in the groove, they are in a harmonious balancing act. The amount of each hormone produced depends on a complex feedback system to the brain. Stress, and diet affect that feedback mechanism and it can throw that hormonal dance offbeat.

The role of progesterone is critical because it comes on stage during the second half of the menstrual cycle and it “opposes” estrogen, allowing estrogen to be metabolized and therefore maintain the balance. I think of it as a fencing duel but you can create your own visual. “Unopposed” estrogen usually leads to levels that are too high, which can cause some discomfort and can have a negative impact on health. Like that guy who steps on your toes when you tango.

As the female body enters the perimenopause years it realizes reproduction needs to take a seat and the ovaries produce less estrogen. When estrogen levels start to fall, the smarty pants female body will just look for other sources of estrogen to maintain normal function. Where does the search lead? Adipose tissue, or body fat, is also a storage centre for estrogen. More body fat = more estrogen supply.

For some women, their bodies will begin to create more fat cells as estrogen levels fall, so that more estrogen can be stored. While it’s lovely that this process gives your body an increased supply of estrogen, it also can result in weight gain, particularly around the mid section. If you have excess body fat when you reach perimenopause, you may have higher levels of estrogen compared to your progesterone levels. I often tell my clients (and myself) that it’s extremely helpful to be able to “meet menopause” in optimal physical condition – and that’s where the nutrition comes in as your great ally!

There are many nutritional strategies that can support the delicate estrogen balance. But how do you even know if your estrogen levels are high? There are a number of ways your physician can test hormone levels. I do not claim the following to be rooted in science – but here are some clues based on my personal experience:

Everyone around you seems to have an attitude problem.

You have actually called the number of the bumper sticker that says: “How’s my driving-call 1-800-***-.”

Lately your partner/children have that “deer caught in headlights” look when you speak and they agree to everything you say.

The dryer has shrunk all of your pants.

You’re going for the “big guns” when purchasing tampons and pads and have taken to wearing both at the same time.

Some things to make your dance more enjoyable:

Organics have power! Plants that are grown organically are required to naturally fight off disease. When you eat organically grown food you are also getting some of the plant’s inherent ability to fight of stressors. Some key foods to look for organic are berries, apples, dark leafy greens, peppers and tomatoes. Take a look at organics in Canada and the “Clean 15 and the Dirty Dozen” on David Suzuki’s site (link)  http://www.davidsuzuki.org/what-you-can-do/queen-of-green/faqs/food/what-are-the-dirty-dozen-and-the-clean-fifteen/

Managing stress responses is another helpful tool. I know, easier said than done (especially when you are limiting wine due to those “tropical heat waves”). Stress triggers the hormone cortisol which interrupts the delicate feedback process between the brain, pituitary gland and the ovaries which are all involved in hormone regulation. During perimenopause the retiring ovaries signal to the adrenals that it’s time for them to do some estrogen and progesterone production. However, elevated stress levels cause the adrenals to focus on the production of other hormones needed for “fight or flight” responses and therefore will not give full attention to creating sufficient amounts estrogen and progesterone.

Take a seat! Hormonal balance also depends on your body’s ability to eliminate excess estrogen and toxins. If you are not enjoying at least one bowel movement per day, your estrogen levels can increase, creating an imbalance. That’s right, I said enjoying.

Remove xenoestrogens. Say what? Xenoestrogens can block the normal hormone pathways contributing to an imbalance aka endocrine disruptors. Found in pesticides and plastics they mimic the effect of estrogen in the body (human and animal). Xenoestrogens remain in the body and are stored – wait for it – in adipose tissue. Choose organic when possible, especially for foods considered the “Dirty Dozen”. Use glass, ceramic or porcelain to store food and beverages. If you use a microwave use only porcelain containers, not plastic, and definitely ditch the plastic wrap! Fight back with phytoestrogens, plant-based substances found in flax, soy, nuts, sesame seeds, sprouts and many other plant foods. Phytoestrogens bind to estrogen cell receptors and prevent the damaging xenoestrogens from getting the opportunity to hook up.

Did you know that getting enough good quality sleep is also important for hormonal balance? The liver does some of its best detox work while we are asleep this is very important for removing excess estrogen.

There are many reasons why estrogen levels could be elevated, progesterone levels too low, or vice versa. Some of us are digging hormonal jazz vibes some are experiencing rock ‘n roll. This is why it is so important to take the holistic view and look not only at eating habits but look eating but stress levels, exercise, love and joy. Consult your health practitioner team and get those dancing shoes on.

Tricia Pearson, CNP Step Up To The Plate Nutrition

Tricia is a nutritionist based in the Cowichan Valley. Tricia demonstrates her philosophy of “change your plate, change your fate” with her inspired and humorous approach through workshops, cooking classes and meal planning. Tricia provides edible advice on eating to prevent disease, rather than managing disease symptoms.

As the founder of Rocky Mountain Soap Company, Tricia has been a long-time advocate of holistic living. She describes her 23 years as a vegetarian as being naturally plant empowered and is always eager to share her incredible culinary world. Tricia now focuses on empowering others to create vibrant health from the inside out, recognizing that each person is biochemically distinct and has unique nutritional needs.

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