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Oestrogen dominance

10 steps for better hormone management

Oestrogen dominance centres on the balance of key hormones that regulate many processes in the female body. When this finely tuned system is disrupted, changes in energy levels, mood or general wellbeing can occur, which may not be immediately attributable. What approaches can help to more consciously support hormonal balance in everyday life and promote better equilibrium?

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Aim for a fibre-rich diet
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Include sufficient fibre in your daily meals, for example from legumes or whole-grain products. A fibre-rich diet can support digestion and promote regular bowel movements.

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Choose foods rich in bitter compounds
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Foods such as chicory, rocket (arugula) or grapefruit can be regularly included in your meal plan. Bitter compounds can broaden your diet's variety and provide a diverse range of plant-based components. They are particularly easy to add to salads or as a side dish.

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Include selected herbs and spices
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Use herbs like parsley or coriander and spices like turmeric when cooking. They not only improve flavour but also add variety to your meals.

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Add cruciferous vegetables to your diet
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Include vegetables such as broccoli, Brussels sprouts, kale or cauliflower regularly in your meals. These foods provide fibre as well as a range of plant nutrients. Depending on the type, they can be eaten cooked, steamed or raw and are versatile in dishes.

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Ensure adequate micronutrient intake
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Make sure your diet provides enough vitamin B6, magnesium and vitamin D. These nutrients are involved in numerous bodily functions and contribute to a balanced nutrient supply.

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Use flaxseed purposefully in daily life
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Mix one to two tablespoons of freshly ground flaxseed into water, yoghurt or smoothies daily. Grinding improves the body's ability to absorb the nutrients. At the same time, flaxseed provides valuable fibre and can be integrated easily and flexibly into everyday life.

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Include fermented foods
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Foods such as sauerkraut, kefir, kimchi or kombucha can be consumed regularly. They add variety to the diet and provide probiotic components. These can complement a balanced diet and contribute to the overall diversity of the gut microbiome.

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Choose liver-friendly foods
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Complement your diet with bitter plants such as artichoke or dandelion and herbs like parsley. Milk thistle is also frequently mentioned in this context.

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Consider lecithin-containing foods
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Foods such as eggs, seeds or certain plant sources provide lecithin or choline. These components are part of a balanced nutrient intake and can sensibly complement your diet.

Create a balanced lifestyle with stress management

Plan regular physical activity, sufficient sleep and deliberate relaxation phases in your daily routine. Methods such as walks, breathing exercises or light physical activity can be helpful.