Your liver and hormonal health

The liver plays a crucial role in regulating estrogen levels and it might need support during peri/menopause

Cruciferous vegetables support liver function and estrogen metabolism

The three types of estrogen and the liver’s role

Estrogen is not just one hormone but a group of related compounds. The three main types are:

• Estrone (E1): The primary estrogen after menopause, produced mainly in fat tissue.

• Estradiol (E2): The most potent estrogen, dominant during reproductive years.

• Estriol (E3): The weakest estrogen, mostly produced during pregnancy.

  
  

The liver metabolizes these estrogens through a process called phase 1 and phase 2 detoxification. In phase 1, enzymes modify estrogen molecules, making them easier to process. Phase 2 adds molecules like sulfate or glucuronide to estrogen, increasing water solubility so the body can eliminate them through bile or urine.

If the liver is compromised, it might not efficiently metabolize estrogen allowing excess active estrogen to circulate. This may lead to symptoms like mood swings, heavy periods, or increased risk of hormone-sensitive conditions.

How the gut recycles estrogen

The gut plays a surprising role in estrogen balance through the enterohepatic circulation. After the liver processes estrogen, it is excreted into the bile and enters the intestines. As discussed in an earlier post, gut bacteria can either break down estrogen metabolites for elimination or recycle them back into active estrogen.

A healthy gut microbiome supports proper estrogen clearance by:

• Producing enzymes that deactivate estrogen metabolites

• Preventing excessive reabsorption of estrogen into the bloodstream

  
  

If gut bacteria are imbalanced, more estrogen may be reabsorbed, increasing overall estrogen levels. This is why gut health is so important for hormonal balance.

Supporting the liver for better estrogen metabolism

You can support your liver’s ability to metabolize estrogen with lifestyle and dietary choices. Certain vegetables and habits promote liver detoxification pathways and reduce estrogen overload.

Vegetables that help liver function

• Cruciferous vegetables like broccoli, Brussels sprouts, kale, and cauliflower contain compounds such as indole-3-carbinol and sulforaphane. These stimulate phase 2 liver enzymes, enhancing estrogen breakdown.

• Leafy greens such as spinach and arugula provide antioxidants and chlorophyll that protect liver cells.

• Beets support bile production, aiding estrogen elimination.

• Garlic and onions contain sulfur compounds that boost liver detox enzymes.

  
  

Including these vegetables regularly can improve the liver's efficiency in managing estrogen.

Managing xenoestrogens

Xenoestrogens are synthetic or natural chemicals that mimic estrogen in the body. They come from sources like plastics, pesticides, and personal care products. These compounds can burden the liver and disrupt hormonal balance.

To reduce xenoestrogen exposure:

• Use glass or stainless steel containers instead of plastic

• Choose organic produce when possible

• Avoid fragranced personal care products with phthalates

• Eat foods rich in beta-glucans as these these fibres are believed to help the body excrete microplastics. Beta-glucan is a soluble fibre and some good sources are mushrooms, oats, barley, and seaweed

  
  

Reducing xenoestrogens lowers the liver’s workload and supports healthier estrogen metabolism.

Lifestyle habits that support liver and hormone health

• Sweating through movement or sauna helps eliminate toxins, including some estrogen-like compounds.

• Regular physical activity improves circulation and liver function.

• Eating enough fiber from fruits, vegetables, and whole grains binds estrogen in the gut and promotes its excretion.

• Prioritizing sleep allows the liver to perform detoxification processes efficiently overnight.