Special Foods & Diets for Your Menopause Type®

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Foods That Promote Healthy Estrogen Metabolism

An increasing body of evidence reveals that how estrogens are metabolized in a woman’s body is one of the strongest factors determining her risk of developing cancer, as well as auto-immune disease and inflammation disorders. To increase “good” estrogens, such as 2-hydroxyestrone choose the following lifestyle and dietary changes. These can also decrease the “bad” estrogens, such as 16-alpha-hydroxyestrone.

CABBAGE FAMILY VEGETABLES - the various forms of cabbage, as well as cauliflower, broccoli, and brussel sprouts. These vegetables are a rich source of a phytonutrients called indole-3-carbinol. If lab test shows sub optimal 2-hydroxyestrone levels, then consider taking an indole-3-carbinol supplement. Since indole-3-carbinol oxidizes (breaks down) quickly, avoid overcooking these vegetables. Indole-3-carbinol is also available as a dietary supplement if you do not consistently consume the mentioned vegetables at least 3 to 4 times a week.

ROSEMARY – this herb increases healthy estrogen metabolism and is able to enhance the formation of 2-hydroxyestrone - the good estrogen. It is also a great antioxidant and has even been used to help improve memory. Consider using it more often in your diet, or choose a supplement that has concentrated rosemary extract.

FLAX SEED – 1 to 3 tablespoons. Increase to 1/4 cup each day if lab tests show low 2-hydroxyestrone. It is very import to realize that it is the unique fibers (lignans) in the whole seed that promote healthy estrogen metabolism. While flax oil may supply simple omega-3 oils and some lignans, it is the whole ground seed, or defatted flaxseed meal, that is rich in lignans

SALMON – Salmon is a good source of EPA (eicosapentaenoic acid), a complex omega-3 oil that is capable of enhancing the formation of 2-hydroxyestrone - the "good" estrogen.  It is important to realize that simple omega-3 oils (such as alpha-linolenic acid from flax), must go through a number of metabolic processes before it can become the more complex eicosapentaenoic acid that is capable of promoting health estrogen metabolism. Also consider taking high grade Omega-3 capsules as a supplement.

SOY – The isoflavones (such as daidzein and genistein) in soy can enhance the formation the good estrogens. Non soy sources of these same isoflavones include the kudzu root and red clover. Consider these sources when soy is avoided because of allergies and to increase variety in your healthy estrogen program.

Other Things You Can Do To Promote Healthy Estrogen Metabolism

FOLIC ACID – Folic acid assists with the conversion of good estrogens (2-hydroxyestrogens) into REALLY GOOD estrogens (2-methoxyestrogens). These 2-methoxyestrogens may actually have anti-cancer actions on cells that have transformed into cancer. Folic acid is essential for ideal hormone metabolism, DNA synthesis, homocysteine metabolism, and nervous system function. Make sure that other B-vitamins are taken as well, such as B6 & B12.

EXERCISE – Exercise will also increase good estrogens by intensifying the process of 2-hydroxylation. This is another reason why exercise is such an important part of a healthy lifestyle.

HEALTHY THYROID FUNCTION – Healthy thyroid function is directly related to healthy estrogen metabolism. Low thyroid activity (hypothyroidism) may increase the amount of “bad” estrogens, even if you are making good dietary choices.


The Estrogen Metabolism Diet, developed by Dr. Collins, is an important component of the
Menopause Type® Test & Wellness Report.

Also Review:

Phytoestrogen Containing Foods.


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