Estrogen & The Paleo Diet
When people mention estrogen they are more often than not referring to estradiol which is the major form of oestrogen in both men and premenopausal women. Today we will talk about estradiol which is the hormone that has the most wide-ranging effects on both women and men.
What is estrogen?
It’s actually a catch-all type term for a number of chemicals with similar functions and shapes such as estradiol (E2) or estrone (E3). During a female's reproductive years her estradiol levels are higher than other estrogens. During menopause however these estradiol levels decrease with the bulk of the woman’s estrogen content coming from E3 and E1. This is important as it is the E2 that the woman’s ovaries pump out and this is what has the biggest effect on her reproducing years – sending fat stores to the hips and thighs rather than to the abdomen. It is the decrease in E2 during menopause that leads to an increase of abdominal fat.
Estrogen is also responsible for maturing the female sex organs and the growth of the uterus. In males while testosterone is responsible for the male reproductive organs estrogens inhibits the death of cells in sperm cells.
Estrogen actually inhibits growth and has been used effectively to stop girls growing too tall. It is also a major part of bone development for males and females and can lead to poor bone density as women age as they become unable to produce normal amounts of estrogen. Estrogen replacement therapy usually assists and rectifies the bone density problem.
Women suffering from clinical depression have been found to produce less estrogen – but more testosterone, than normal with estrogen replacement therapy helping their condition. Men who suffer from depression actually produce far more estrogen than normal. Women also have an increase in function of their atherosclerotic arteries which could help explain the increase in heart conditions in pre-menopausal women.
Estrogen has reduced the formation of amyloid plaque that occurs in the brain of Alzheimer patients. In as many as 80% of breast cancer cases estrogen receptor sites rely on estrogen for fuel, with a rather common treatment for this type of breast cancer being to suppress the production of estrogen. Research has shown that males who received high levels of estrogen whilst in the womb are at greater risk of developing prostate and testicular cancer as adults.
Estrogen is very useful and can reduce strength and lean muscle mass while still promoting body fat accumulation with estrogen-dominant males often being obese and under-muscled. It is the large dose of estrogen that throws off the delicate hormonal balance and cause problems. While stunting a Child's growth might sound negative when you first hear about it, unchecked growth can have terrible consequences for the Child's health.
Both males and females need and produce estrogen for a reason as it has some very important uses within the human body. The problems lie in the unnatural amounts of the hormone within the body . Estrogen is essential for both women and men but imbalances – especially in post-menopausal women and in men can lead to muscle loss and fat gain.
Have you had your levels tested? If you've had an imbalance, please share your experience in the comments below – you never know who you might help out!
How Modern Diets Influence Estrogen Levels
Modern Western diets, with their high levels of processed foods, sugar, and industrial seed oils, have a disruptive effect on hormone production, including estrogen. Excessive sugar intake, for example, can spike insulin, which in turn influences oestrogen levels by increasing aromatase – the enzyme that converts testosterone into estrogen. This contributes to estrogen dominance, a condition increasingly common in both men and women.
Unlike highly processed diets, a Paleo approach focuses on whole, nutrient-dense foods that help regulate hormonal balance naturally. With balanced blood sugar, steady insulin levels, and reduced toxic exposure, your body is far better equipped to maintain optimal levels of estrogen and other vital hormones.
Environmental Estrogen Mimics
Another concern tied to hormone imbalance is the intake of xenoestrogens – chemical compounds that mimic estrogen in the body. These are found in pesticides, plastics (like BPA), cosmetics, and non-organic animal products. Although they aren’t biologically identical to human estrogen, they can still bind to estrogen receptors and cause havoc.
Following a Paleo lifestyle helps reduce your exposure to xenoestrogens. Prioritising organic produce, grass-fed meats, and natural personal care products can significantly reduce the load of synthetic estrogens on your system.
Paleo Foods That Support Healthy Estrogen Levels
Certain foods can naturally assist the body in metabolising and balancing estrogen levels. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale are rich in indole-3-carbinol, a compound that supports the liver’s ability to metabolise excess estrogen. The liver plays a key role in detoxifying hormones, and the nutrients in these vegetables directly assist that process.
Fermented foods like sauerkraut and kimchi promote gut health, which is also crucial in hormone regulation. The gut microbiome affects the reabsorption and excretion of estrogen. A healthy gut flora ensures that your body doesn’t recycle excess hormones, which could otherwise be reabsorbed and lead to imbalances.
Healthy fats like those from avocado, nuts, olive oil, and oily fish support hormone production as well. Hormones like estrogen are built from cholesterol and healthy fats, so removing fat entirely from the diet – as some mainstream diets suggest – can be counterproductive.
Exercise and Lifestyle: Key Components
Diet isn’t the only piece of the puzzle. Lifestyle factors like exercise and stress management play huge roles in regulating estrogen. High-intensity exercise can help lower estrogen dominance by promoting fat loss – especially from the abdominal region, where excess estrogen is often stored and produced.
Equally important is reducing chronic stress. Elevated cortisol (the stress hormone) can interfere with the balance of sex hormones, leading to increased estrogen in men and reduced progesterone in women. Simple changes like getting better sleep, meditating, walking in nature, and unplugging from devices can support a healthier hormonal environment overall.
Post-Menopausal Estrogen Balance
After menopause, estrogen levels naturally decline, and the source of estrogen shifts largely to fat cells and the adrenal glands. Maintaining a healthy body composition and supporting adrenal health become even more important. Paleo's anti-inflammatory approach, full of nutrient-rich, unprocessed foods, can be highly beneficial for post-menopausal women looking to stabilise their hormonal landscape without resorting to synthetic hormone therapies.
Supplements such as magnesium, vitamin D, and omega-3 fatty acids also support hormonal health and are often helpful during this stage of life. However, food should always be the foundation, with supplementation only where necessary.
Men and Estrogen: The Other Side of the Coin
Although estrogen is often associated with female health, it's vital for men as well. Estrogen in men supports brain function, libido, and bone health – but too much of it can lead to issues such as gynecomastia (male breast development), low testosterone, and abdominal weight gain.
Poor diet, excess alcohol, and high exposure to plastics are all culprits. Fortunately, adopting a Paleo framework – minimising processed foods, alcohol, and endocrine-disrupting chemicals – can go a long way in restoring hormonal balance for men.
Putting It All Together
Estrogen isn’t inherently “bad” – it’s essential. The real issue is imbalance, especially in today’s environment where so many factors conspire to push hormone levels out of their natural rhythm. By adopting a Paleo lifestyle, you support the body’s natural ability to regulate hormones by feeding it whole foods, reducing toxins, and living in alignment with how humans evolved to function.
If you suspect you might be dealing with estrogen dominance or imbalance, speak with a qualified healthcare provider who understands the interplay between diet, lifestyle, and hormones. Getting the right tests, such as saliva or Dutch hormone panels, can give you clear insights into what’s really going on.
Ultimately, balancing estrogen is not about quick fixes or drastic hormone therapy – it’s about supporting your body consistently with the right inputs. And a well-structured Paleo diet provides exactly that.