Eating Away Oestrogen - How Dietary Choices Influence Hormonal Balance
In support of the link between diet and cancer development, the American Institute of Cancer Research estimates that if the only dietary change was to increase the daily intake of fruit and vegetables to 5 servings per day, cancer rates in general could decline by as much as 20%.
An increased intake of fruit and veg is particularly relevant to oestrogen related cancers because many natural plant derived chemicals directly influence oestrogen metabolism. A family of plants of particular importance are the Brassica’s which consist of vegetables such as broccoli, cabbage, brussels sprouts and cauliflower. Numerous studies have shown that Brassica vegetables, and broccoli in particular protect against cancer mainly because they are an unusually rich source of unique cancer fighting phytonutrients, as well as vitamins and minerals.
The protective effect of Brassica vegetables is in part due to their ability to promote the healthy metabolism of oestrogen by preventing the formation of potentially toxic types of oestrogen. In support of the effective study of Brassica vegetables a study of women in Sweden found that those who consumed the most Brassica vegetables had a 25% reduction in breast cancer risk.
It was also found that supplementation with flaxseed improved oestrogen metabolism to a greater extent than soy. A similar effect has been found with just 10 g (1 tablespoon) of ground flax seeds per day. Flaxseed, known as a great source of dietary fibre improving regularity and as a remedy for constipation. What is lesser known however, is that once oestrogen is detoxified by the liver, flax seed packages oestrogen for elimination via the digestive system. Apart from its excellent nutritional value (flax is a rich source of omega-3, fibre, protein and minerals) the varied and complementary actions of flax seed on oestrogen metabolism makes it a valuable addition to a healthy diet.
Soy foods are an important source of isoflavones and soy isoflavones consumption has been shown to favourable influence oestrogen metabolism. In particular, soy isoflavones have been shown to lower production of potentially toxic oestrogen metabolites. Observational studies have suggested that traditional consumption of soy foods, may be linked to lower incidence of breast cancer.
Becoming familiar with the specific benefits of certain foods is empowering. The conscious choice of foods that may influence the risk for diseases that run in the family for example may have important ramifications later in life. For those at the risk of oestrogen dependent disorders, or just wanting to maintain healthy oestrogen metabolism there are certainly foods of particular relevance; broccoli, cauliflower, cabbage, Brussels sprouts, flax seed meal and traditional soy foods such as miso, tempeh and tofu.
Another good example is endometriosis is this just the end result of malnutrition. Take the humble cows, raw food vegetarians who obtain their minerals from grains, leafy greens, and smart dairy farmers who provide mineral supplements such as Selenium, preventively. Physicians try to treat Endometriosis after it has occurred with drugs. They are treating the effect not the cause.
Selenium’s importance in stopping endometriosis is probably due to how it works with Vitamin E. Vitamin E has been known to ensure that animals have healthy uterine linings since the 1930s. Therefore, supplementing the diet of a human female with (natural) Vitamin E, 400 to 1,000 IU daily (Balch, 1990), plus 100-200 micrograms (mcg) of selenium, is a good move.
The less sure we are the more we should look to nature for our examples.
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