Nutrients to Reduce Symptoms of Hormone Imbalance
During Perimenopause
Supplementing with the following nutrients will
help reduce the excess estrogen that can lead to so many problems
during perimenopause. These nutrients either interfere with the
production of estrogen or its binding to cell receptors found in
tissues such as the breasts and the uterus. Click on the highlighted
word for more information on that nutrient.
Vitamin C and citrus bioflavonoids
Found in the peel and pulp of citrus fruits, bioflavonoids are weakly
estrogenic, meaning they mimic the effects of estrogen in your body,
binding to estrogen receptors in cells, thereby blocking the effect
of your own, more potent estrogens.
Essential fatty acids (EFA) from flaxseed
Essential fatty acids, either omega-6 (linoleic)
or omega-3 (linolenic) are
converted into series 1 and 3 prostaglandins, potent hormone-like
substances with a wide range of actions essential for reproductive
health. Among other things, they reduce numerous perimenopausal
symptoms, including menstrual cramps, breast tenderness, bloating,
and PMS. Prostaglandins are also needed
for ovulation at midcycle and the subsequent production of progesterone.
Flaxseed is by far your best source of EFAs, but
it must be milled, or ground, to release its nutrients. With milled
flaxseed come flaxseed lignans. These are mildly estrogenic substances
that block your body’s own estrogen from locking into
place on estrogen receptors, thus putting a damper on estrogen’s
activity. Milled flaxseed is also rich in fiber, which binds to
and helps your body get rid of excess estrogen.
Flaxseed Tip
Grind whole flaxseeds in a blender or food processor and use as
a cereal or sprinkled over shakes as an alternative to flaxseed
oil.
Vitamin B-complex
This vitamin is critical for a healthy liver, which helps your body
break down and dispose of excess estrogen.
Quercetin
A powerful antioxidant
bioflavonoid, quercetin, found in many vegetables, such as onions,
helps reduce excess estrogen levels. It also reduces inflammation
and strengthens small blood vessels. Thus, it is an effective remedy
for the cramps and heavy menstrual bleeding associated with perimenopause.
Recommended daily intake: 300-600 mg once or twice a day.
To insure your body absorbs quercetin well, take it with the dietary
enzyme bromelain.
Other nutrients that help your liver process excess estrogen
include:
Turmeric: 400-500 mg two to three
times a day
Dandelion: 150-500 mg daily
Milk thistle: standardized extract 150-175 mg one to three
times a day
L-methionine: 200-1,000 mg
L-cysteine: 200 mg twice a day
Oat or rice bran: 1 to 2 tbsp per day in 8 to 12 oz. of water