The Food Factor: Xenoestrogens, Medications, and Lifestyle Choices That Impact Your Hormone Health

Estrogen is essential for health—supporting energy, mood, metabolism, and much more. But in today’s world, many people are struggling with “estrogen overload,” where levels become too high and symptoms like fatigue, weight gain, mood swings, and hormonal imbalances appear.

Let’s explore what’s driving this modern hormone challenge and the practical steps you can take to restore balance.

Alcohol isn’t just hard on your liver—it actually slows your body’s ability to clear out excess estrogen. This can worsen PMS, contribute to heavy periods, and intensify menopausal symptoms in women. Men may experience weight gain and reduced testosterone.

While cannabis is often viewed as natural, it can also disrupt hormone balance. Regular use has been linked to changes in estrogen and testosterone, potentially causing irregular cycles, mood shifts, and fertility issues.

Xenoestrogens are synthetic chemicals that mimic estrogen in your body. They’re everywhere: plastics, pesticides, cosmetics, and household cleaners. Over time, these compounds can build up, tipping your hormone balance toward estrogen dominance.

Prescription hormone pills—like birth control and hormone replacement—are often excreted or flushed, and wastewater treatment doesn’t always remove them. This means trace estrogens can end up in our water supply, exposing both humans and wildlife to ongoing low-level hormone disruption.

Proper hydration is one of the simplest ways to support your body’s natural detoxification. Water helps flush excess hormones and toxins through the liver and kidneys. Aim for clear or pale yellow urine throughout the day as a sign you’re well hydrated.  Ensure a balance between water intake and electrolyte levels. 

Broccoli, kale, cauliflower, cabbage, and Brussels sprouts (the cruciferous family) are powerful allies for hormone balance. They contain compounds like indole-3-carbinol and sulforaphane, which help the liver break down and eliminate excess estrogen safely. Try to include at least one serving of cruciferous veggies daily.

Pine pollen is gaining attention as a unique, natural way to support hormone balance. It contains phytoandrogens—plant compounds that can help counteract high estrogen levels and support healthy testosterone. Some studies suggest pine pollen may help restore hormonal equilibrium, especially in those experiencing symptoms of estrogen dominance. Always consult a healthcare professional before starting new supplements, but pine pollen could be a valuable addition to your hormone health toolkit.