ANTI-OESTROGENIC 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 and Though New Zealand has predominantly grass fed animals, the pesticide contribution is significant and so it is recommended to consume only minimal 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:
• 4 MBC - in sunscreens
• Hydroxyl -anisole butyrate as a food preservative
• Bisphenol -A as a plasticizer and food preservative
• PCB’s- lubricants, adhesives and paints
• Parabens- lotions and other cosmetics
• Phthalates- plastic softners
• 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:
• Apigenine found in chamomile
• Green tea polyphenols
• Quercetin found in onions, garlic and apples, grapes
• Resveratrol found in red grapes
• 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. A urine test is available to test for the ratio of oestrogen metabolites.
The Anti-oestrogen diet
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 and Though New Zealand has predominantly grass fed animals, the pesticide contribution is significant and so it is recommended to consume only minimal 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:
• 4 MBC - in sunscreens
• Hydroxyl -anisole butyrate as a food preservative
• Bisphenol -A as a plasticizer and food preservative
• PCB’s- lubricants, adhesives and paints
• Parabens- lotions and other cosmetics
• Phthalates- plastic softners
• 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:
• Apigenine found in chamomile
• Green tea polyphenols
• Quercetin found in onions, garlic and apples, grapes
• Resveratrol found in red grapes
• 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. A urine test is available to test for the ratio of oestrogen metabolites.
The Anti-oestrogen diet
- 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
- 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 bloodvessel integrity and so reduce inflammation, Naringenin is a favanone shown as an oestrogen inhibitor.
- Plant sterol rich foods- nuts, seeds, avocado, cold pressed olive oil, rice germ oil. These plant sterols 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.
- 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.
- Omega 3 oils- derived from flaxseed, hempseed, or wild fatty fish- salmon, tuna, mackereand 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-breastcancer 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.
- 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, brussels sprout, cauliflower, bok choy, mushrooms, capsicum, carrots, tomatoes, turmeric, basil, parsley, coriander, thyme, rosemary, ginger
- Organic dairy- if you are not dairy intolerant, limited amounts of organic raw 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 raw 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 or have had breast cancer it is probably advisable to avoid dairy products.
- An an Anti-Oestrogen Diet is an Anti-inflammatory Diet
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