Painful or irregular periods, changes in your menstrual cycle, low libido, or hot flashes? Blame estrogen. These symptoms are often a sign of a hormonal imbalance in your body, but luckily your diet can play a big part in helping you rebalance your hormones. “Estrogen imbalances are one of the most common hormonal issues I see amongst patients,” explains Jaclyn Tolentino, DO, a physician at Parsley Health in Los Angeles.
“Hormones, our body’s chemical messengers, are essential for the proper functioning of so many crucial physical processes, from getting a good night’s sleep to maintaining a healthy weight,” Dr. Tolentino says. If hormones are at optimal levels, they’ll send the correct message to the body, such as when to start menstruating. But if those levels are not optimal, it can throw off some of the body’s natural processes. “Too much or too little of a hormone at the wrong time can trigger a variety of unpleasant symptoms, including weight gain or loss, irregular menstrual cycles, unexplained fatigue, skin issues, and digestive issues,” Dr. Tolentino says.

For women, sex hormones such as estrogen and progesterone will normally fluctuate throughout the month as part of the menstrual cycle, and they often fluctuate during early menopause as well. “But our estrogen levels in particular can also be influenced by the presence of certain medications, particularly steroids or hormonal birth control, as well as dietary factors,” Dr. Tolentino points out.
“Some symptoms of excess estrogen include more intense PMS symptoms, weight gain, lower libido, irregular periods, and fatigue,”says Dr. Tolentino. Excess estrogen could be a result of genetic or environmental factors (such as exposure to too many endocrine disrupting chemicals). If your body creates too much of the hormone, it may also have difficulty processing it and then eliminating it from the body, and therefore estrogen can build-up. This is where hormone balancing foods come in handy.