Balancing Oestrogen Levels
A Nuanced Guide
Oestrogen gets a lot of airtime in women’s health, especially around perimenopause and menopause. But here’s the thing, balancing oestrogen is never as simple as just “high” or “low.” Your body’s hormonal landscape is unique, influenced by progesterone, follicular stimulating hormone (FSH), luteinising hormone (LH), your lifestyle and even your mindset. Let’s break down what high and low oestrogen can look like, why context matters and how you can support your body with evidence-based nutrition and lifestyle strategies.
Why Does Oestrogen Matter?
Oestrogen is one of the main hormones driving the menstrual cycle and plays a key role in bone health, cardiovascular health, mood, skin and even cognitive function (ah, anyone relate to brain fog, yes, me!). For women in perimenopause and menopause, oestrogen levels can fluctuate dramatically, leading to a wide range of symptoms. The goal isn’t to chase a “perfect” number, but to understand your body’s signals and what they might be telling you.
Signs of High Oestrogen
High oestrogen can show up in a variety of ways and not everyone will experience the same symptoms. Some of the main signs and symptoms include:
Bloating or fluid retention
Tender or swollen breasts
Heavy or irregular periods
Mood imbalances (irritability, anxiety, low mood)
Weight gain around hips and thighs
Trouble sleeping
Headaches or migraines
Increased PMS symptoms
Fibroids or endometriosis (sometimes linked)
It’s worth noting that high oestrogen often doesn’t act alone. Sometimes, it’s high relative to low progesterone (oestrogen dominance), which can amplify symptoms. This is why context is everything → your hormonal “balance” is about more than just one number.
Signs of Low Oestrogen
Low oestrogen, which becomes more common as women approach the end of perimenopause and closer to that menopause day, signs and symptoms can show up as:
Hot flushes or night sweats
Vaginal dryness or discomfort
Lower libido
Irregular or missing periods
Sleep disturbances
Dry skin or thinning hair
Mood imbalances (low mood, anxiety, brain fog)
Changes in bone density (osteopenia, osteoporosis risk)
Joint pain or stiffness
These symptoms can overlap with other hormone imbalances, so it’s always important to look at the bigger picture.
A Nuanced Note …
Oestrogen doesn’t work in isolation. Symptoms can overlap or be influenced by low progesterone, thyroid imbalances, stress hormones or underlying conditions. For example, what looks like “high oestrogen” may actually be oestrogen dominance (high oestrogen relative to low progesterone). Always work with a qualified practitioner before making changes → hormone health is personal and your unique situation matters.
Did you know?
Hot flushes are usually linked to low or fluctuating oestrogen, not high oestrogen. High oestrogen is more likely to cause symptoms like breast tenderness, bloating or heavy periods. It’s always about the bigger hormonal picture → context is everything!
What Affects Your Oestrogen Levels?
Oestrogen levels are shaped by a range of factors, including:
Levels naturally decline with age, especially during the life stage of perimenopause
Oestrogen dominance can occur when progesterone is low, even if oestrogen isn’t particularly high
Food regimes, exercise, sleep and stress all play a role in hormone regulation
Higher adipose tissue (fat) in the body can increase oestrogen production, as a type of oestrogen is produced in adipose tissue as well as the ovaries
Hormonal contraception, menopausal hormone therapy (MHT) and some medications can impact oestrogen levels
The gut microbiome helps process and eliminate excess oestrogen from the body
How to Support Oestrogen Balance
Personalised Eating Plans
Focus on fibre-rich foods such as, whole grains; legumes; fruit; and veg, to support healthy oestrogen metabolism (getting rid of excess and keeping enough oestrogen so it doesn’t become low). Fibre helps your body eliminate excess hormones through the digestive system. Phytoestrogens → plant compounds found in flaxseeds, soy and chickpeas → can gently support oestrogen balance. Colourful veg and antioxidant rich foods also help reduce inflammation and support overall hormone health.
Seed Cycling
If you missed my blog about seed cycling (and beyond), it is a gentle, food-based way to support hormone balance across your cycle → check out my seed cycling blog for practical tips. The idea is to eat specific seeds (like flax and pumpkin in the first half, sunflower and sesame in the second half) to support your body’s natural hormonal rhythms. It’s not a magic bullet, but many women find it a helpful and empowering practice.
Strength and Movement Goals
Regular movement → whether it’s Pilates, strength training, “perimenopause HIIT” (not a gym class HIIT) or brisk walks → helps regulate hormones, support metabolic health and of course… boost mood. Exercise also supports healthy body composition, which can help manage oestrogen levels, especially in perimenopause.
Mindset Matters
Remember, in my opinion… 80% of nutrition is mindset. Stress can impact hormone production and clearance, so be gentle with yourself as you make changes. Practices like accepting yourself as you are, breathing techniques, journaling and talking therapy can help you feel gratitude, stay connected to your body and reduce stress hormones that may disrupt your cycle.
Limit Recreational Drugs and Ultra-Processed Foods
Recreational drugs (alcohol / marijuana / caffeine) and highly processed foods can disrupt the clearance of excess hormones from your body and may increase inflammation. Choosing whole, minimally processed foods and moderating or cutting out recreational drug intake can make a real difference.
Reduce Exposure to Endocrine Disruptors
Chemicals in plastics (like BPA), some personal care products and harsh cleaning agents can act as endocrine disruptors, interfering with hormone balance. Simple swaps → like using glass water bottles, choosing natural cleaning products and checking labels → can help reduce your exposure.
Support Gut Health
A healthy gut helps your body process and eliminate excess oestrogen. Probiotic-rich foods like fermented veg; miso and tempeh, prebiotic fibres and plenty of water all support gut function. If you struggle with bloating, irregular bowels or other gut symptoms, it’s worth addressing these as part of your hormone health plan (and this topic could be a whole other blog in itself).
Featured Recipe
Savoury Phytoestrogen Bread
Source: Recipe and nutritional information adapted from ‘Jean Hailes for Women’s Health’
This month’s recipe is all about supporting oestrogen balance with natural phytoestrogens. It’s easy, nourishing and perfect for breakfast, snacks or lunch.
Ingredients
2½ cups soy flour or chickpea (besan) flour or wheat flour, sifted
¼ cup freshly ground linseeds
½ cup mixed seeds (sunflower, sesame, pepitas)
3 teaspoons baking powder, sifted
250ml whole bean soy milk
250–300g silken tofu
1 cup fresh herbs, finely chopped (combination of rosemary, thyme and flat-leaf parsley)
Extra seeds for sprinkling on top
Optional: For a lemon zing, add zest of 1 lemon and juice of ½ lemon
Method
Preheat oven to 180°C
In a bowl, combine all dry ingredients and chopped herbs. Set aside
In a separate large bowl, mash the tofu with a fork or use a food processor for a smoother consistency
Gradually add soy milk to tofu until smooth. If using lemon, now add the juice and zest
Stir through, then add dry ingredients, mix until combined
Place mix in a loaf tin lined with baking paper and press down with back of a spoon
Sprinkle extra seeds on top
Bake for 1 hour
Allow to sit for 5 to 10 minutes before turning out from tin
Serving suggestions
Serve fresh and warm, drizzled with olive oil or as a bread topped with avocado and your choice of dairy/non-diary cottage cheese or feta
The sliced bread freezes well and can be toasted (after a day it starts to dry out just like fresh bread does)
Nutritional information
Phytoestrogens (plant oestrogens) are substances that occur naturally in plants. Eating phytoestrogens can produce either some of the same effects as human oestrogen (oestrogenic effects) or opposite effects (anti-oestrogenic effects). Which effects are triggered depends on your body’s existing levels and how phytoestrogens bind to oestrogen receptors.
For some women going through perimenopause and menopause, food choices containing phytoestrogens may help relieve symptoms like hot flushes. This bread contains phytoestrogens from soy, linseeds and mixed seeds, making it a nourishing, plant-based option.
Remember, hormone health is personal. If you’re not sure what’s going on for you, I’m here to help you navigate the nuance.
Want a more personalised approach?
If you’d like customised support for hormonal health, nutrition and lifestyle, book a consult through Femme Nutrition Australia. I’m here to help you feel your best at every stage of your cycle. It’s going to be great!
