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  • Reduce Unwanted Excess Estrogens

    Strategies You Can Use

    by Jeanne M. Wallace, PhD, CNC
    1. Choose a plant-based diet or mostly vegetarian diet, limiting animal proteins to not more than 4-6 ounces per day.
    2. Decrease your intake of saturated fats (fats that are solid at room temperature).
    3. Reduce sugar intake.
    4. Choose only organically raised, hormone-free meats and dairy products.
    5. Take steps to ensure your drinking water is pure and safe.
    6. Steer clear of xenoestrogens! Avoid foods packaged in soft plastics (cheese, meats, bottled water, etc.). Avoid heating or microwaving foods in plastic wrap or plastic containers. Store foods in glass containers, organic cloth food storage bags (avoid plastic wrap).
    7. Eat 2 servings per day of phytoestrogen-rich soy products (Tempeh, miso, soy nuts, tofu, soymilk..aim for 40-60 mg/day of genistein from these foods).
    8. Include other phytoestrogen source foods: flax seeds, lentils, clover, alfalfa.
    9. Use liberal turmeric (curry) and fresh garden rosemary to season your cooking.
    10. Reduce caffeine intake (from coffee, tea, chocolate, and medications).
    11. Limit alcohol consumption, which interferes with estrogen breakdown in the liver.
    12. Increase your intake of fiber (eat 6-9 servings/day of fresh vegetables and fruits).
    13. Eat foods with live cultures of beneficial bacteria: yogurt, kefir, rejuvelac, unpasteurized miso and sauerkraut, kim chee.
    14. Eat plenty of indole-rich cruciferous vegetables: cabbage, cauliflower, broccoli, broccoli sprouts and Brussels sprouts.
    15. Eat food sources of glucaric acid: cherries (1 cup/day).
    16. Lifestyle Recommendations; Maximize your melatonin production by sleeping in complete darkness.
    17. Avoid melatonin-suppressing electromagnetic fields at night and in the bedroom. Move electrical appliances 6+ feet away from the bed; reduce time spent in front of TV and computer monitors; do not use electric blankets.
    18. Maintain a healthy bodyweight and bodyfat percentage (ideally 28% or lower).
    19. Exercise (4 hours per week or more.
    20. Buy organic clothing, towels and bed linens (to reduce pesticide exposure).
    21. Choose natural household cleaning products (free of solvents & xenoestrogenic chemicals).
    22. Avoid other sources of xenoestrogens: dry cleaning solvents (Perc), air fresheners, pesticides (household, lawn and garden, and agricultural), fabric softeners, lice-removers w/lindane.
    23. Choose unbleached paper products-toilet paper, tissue, tampons, pads (bleaching generates dioxin, a xenoestrogen)
    24. Reduce stress by taking time for yourself, time to relax, meditate, follow creative pursuits, etc.
    25. Talk with your doctor about discontinuing prescription hormones (Birth control pills or HRT).

    copyright 1999, Nutritional Solutions, Santa Cruz, CA.

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