ANTI-OESTROGENIC DIET AND LIFESTYLE
There is an excess of oestrogens in our food and in the environment that is causing hormonal disturbance and endocrine disruption. This can lead to infertility, hormone related cancers such as breast , prostate, uterine ,ovarian.
Xenoestrogens which are chemicals in the environment that mimic oestrogen and so occupy oestrogen receptors have also shown the ability to induce aromatase activity which is the enzyme responsible for the synthesis of oestrogen from androgens. This can increase the risk of positive hormone receptive cancers particularly in post-menopausal women.
Phthalates are one of these xenoestrogens used as plasticisers and found in food containers, water bottles, children’s toy’s, used for PVC, adhesives and nail polish etc. These chemicals have been found to stimulate breast cancer growth.
Foods such as meat, poultry and eggs if not organic, also increase the oestrogen load. Though New Zealand has predominantly grass fed animals, the pesticide contribution is significant and so it is recommended to consume only moderate amounts of meat and only organic and free range if possible.
Oestrogen biosynthesis occurs mainly in the adipose tissue where fat is stored- this tissue also produces the aromatase enzyme that converts androgens to oestrogen- this activity is particularly prevalent in visceral fat (belly fat) which also produces more oestrogen and inflammatory chemicals that increase insulin resistance and metabolic syndrome, a cluster of cardiovascular risk markers such as high lipid levels ,high blood pressure, high blood sugar and abdominal obesity. Metabolic syndrome is a risk factor for breast cancer.
Some commonly used xenooestrogenic chemicals are:
Ø 4 MBC - in sunscreens
Ø Hydroxyl -anisole butyrate as a food preservative
Ø Bisphenol -A as a plasticizer and food preservative
Ø PCB’s- lubricants, adhesives and paints
Ø Parabens- lotions and other cosmetics
Ø Phthalates- plastic softners
Ø Organochlorine compounds - agricultural pesticides
Soy isoflavones have a profound effect on endocrine function and should be used with caution, especially those commercially available in supplemental form. As there is conflicting studies regarding the positive or negative effect on oestrogen related disorders I would advise reduced consumption of soy and only used in traditional fermented forms eg: miso, natural fermented soy sauce, tamari and tempeh.
It is important to have healthy liver and gut function for the metabolism and absorption of phytoestrogens like soy.
Anti-oestrogenic and anti-cancerous herbs and spices:
Ø Apigenine found in chamomile
Ø Green tea polyphenols
Ø Quercetin found in onions, garlic and apples, grapes
Ø Resveratrol found in red grapes
Ø Thyme, oregano, turmeric- also highly beneficial for liver detoxification
The anti-oestrogenic diet should emphasize natural whole foods with an abundant of organic, pesticide free fruits and vegetables. It is vital to avoid all processed foods, trans fats which are used in margarines, all cooking oils (except cold pressed virgin olive oil, fresh butter or ghee and unrefined coconut oil). Avoid also processed baking goods and anything that is labelled hydrogenated or partially hydrogenated.
Liver detoxification and
exercise is also a vital part of reducing the negative effects of oestrogen. There
are several metabolites of oestrogen that have their own specific biological
actions, some which have stimulatory properties with a negative impact on
tumour growth (16OHE and 4OHE) and others have weak and protective properties
(2OHE) An imbalance in oestrogen
metabolism has been associated with a higher
risk of breast cancer, other hormonal cancers, osteoporosis and cardiovascular
risk.
The Anti-oestrogen
diet
1. Cruciferous vegetables- broccoli, cauliflower, brussel sprouts, bok choy, watercress- these have active ingredients- indoles, isothiocyanates, sulforaphanes, glucosinolates enzymes that detoxify carcinogenic substances. Studies have shown these foods can shift the ratio of oestrogen metabolism to a healthy protective balance
2. Citrus fruits-. Citrus fruits- contain significant amounts of polyphenols known as flavanones and terpines. Two of the bioflavanoids in citrus fruits, hesperidin and rutin strengthen blood vessel integrity and so reduce inflammation, Naringenin is a favanone shown as an oestrogen inhibitor.
3. Plant sterol rich foods- nuts, seeds, avocado, cold pressed olive oil, rice germ oil. These plant sterol can help promote progesterone and testosterone production if low which in turn can counteract oestrogen dominance. They also help with healthy lipid metabolism. As any of these fats can oxidise or become rancid it is important to eat in their raw state and as fresh as possible.
4. Onion and garlic- the active ingredient is the antioxidant flavanoid quercetin known for its anti-inflammatory and immune boosting properties. It has also been shown to inhibit enzymes that synthesize oestrogen.
5. Omega 3 oils- derived from flaxseed, hempseed, or wild fatty fish- salmon, tuna, mackerel and sardines. Omega 3 oils are beneficial for modulating oestrogen metabolism and recent research has shown its effect in breast cancer prevention (A study demonstrated that regular use of fish oil supplements, which contain high levels of the omega-3 fatty acids EPA and DHA, was linked with a 32% reduced risk of breast cancer.
http://foodforbreastcancer.com/news/fish-oil-supplements-reduce-risk-of-ductal-breast-cancer
Omega 3 oils protect your body against the oestrogen promoting effects of the omega 6 oils which are often consumed in excess with vegetable oils such as sunflower, safflower, peanut etc.
6. Fruits, vegetables, greens, spices and
herbs- these foods provide the liver with detoxifying nutrients to be able
to metabolize oestrogen properly and eliminate toxins from xenoestrogens. With
their high antioxidant properties they protect the body from free radical
damage. Some of the most beneficial are
berries, including organic blueberries,
raspberries and strawberries, citrus, pineapple, grapes, spinach, cruciferous
such as broccoli, brussel sprouts, cauliflower, bok choy, mushrooms, capsicum, carrots, tomatoes,
turmeric, basil, parsley, coriander, thyme, rosemary, ginger
7. Organic dairy- if you are not dairy
intolerant and are blood group B, some organic dairy may be beneficial and
anti-oestrogenic but only if organic and unprocessed. Dairy contains CLA or Conjugated linoleic
acid which is in grass fed cows and more concentrated in whole milk, butter and
aged cheese as well as human mother’s milk. The intake of CLA in earlier life
has been shown to have protective properties against the development of breast
cancer later on in life. Most dairy products
in supermarkets are not organic and are heavily processed which make them poor
choices.
If you have oestrogen dominant conditions such as endometriosis, fibroids, fibrocystic breast disease, breast cancer or are at high risk, you may need to be more restrictive initially to reduce the oestrogen load. Detoxification may be an important part of this approach and requires the elimination of animal food, processed grains, any processed or refined foods and all trans fats, alcohol, soft drinks and sugar.
In addition to the above anti-oestrogenic foods you may have whole grains (if not gluten intolerant) including oats, brown rice, quinoa, amaranth, millet and barley. You may also consume moderate servings of natural yogurt, kefir and free range organic eggs.
Phase 1- For the first week ,limit food consumption to mainly raw anti-oestrogen vegetables and fruits such as oranges, grapefruit, lemons, berries, broccoli and broccoli sprouts, carrots, celery (make sure this is organic as celery is heavily sprayed), fresh beets, low fat yogurt, whey protein shake with berries, flaxseeds, chia seeds. Eat lightly during the day time.
Your main meal in the evening try and incorporate all the anti-oestrogenic foods including cruciferous vegetables, omega 3 oils, garlic and onion, beans- chickpea, pinto, black beans, lentils, white and adzuki ,and allowed grains- oats, barley, brown or wild rice, quinoa and wild- catch fish and small amounts of dairy such as feta or yogurt.
It is important to drink plenty of pure water and take probiotics with liver support- see Naturopath or health practitioner for detox support.
Second phase- 1-2 weeks eat lightly again during the day time, then for the evening meal can add foods such as avocado, beans, nuts and seeds such as almonds, pecans, walnuts, pumpkin seeds, flaxseed and sesame seed, extra virgin olive oil and add most vegetables and fruits raw and cooked- preferably steamed or lightly sautéed. Add any wild-catch fish and seafood and organic cheese if tolerated.
Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12,fiber, and chlorophyll,
as well as chlorophylones - important fatty acids that may help in the fight
against breast cancer. Many sea vegetables also have high concentrations of the
minerals potassium, calcium, magnesium, iron, and iodine. Avoid seaweed or
iodine if hyperthyroid or if you have been diagnosed with Hashimoto’s or
Grave’s which are autoimmune thyroid conditions.
Drink
mainly pure water with lemon juice, green tea, herbal teas and 1 cup of organic coffee ( if you must and
can’t give up) but not until after phase 1 & 2. Restrict alcohol after the detox phases to 1
glass of wine 1X or 2X per week and not at all if had or have breast cancer.
Re-introducing foods- always include the anti-oestrogen foods in your diet while re-introducing other foods such as low fat grass fed organic meats and always eat with some detox foods such as raw cabbage, garlic, steamed broccoli. With other grains such as pasta or couscous always include greens and other vegetables with nuts and seeds.
Kathleen Cole ND- Heart Tune Clinic
