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Oestrogen Metabolism in Perimenopause: Your Liver's Innate Wisdom For Hormone Harmony 

Welcome to the jungle, ‘The Liver’. There’s a lot going on in here.

A problem-free perimenopause? Yes please! Without those nasty and unwanted symptoms, you really could be unstoppable. The secret lies in the powerhouse that is our liver. It’s an organ that will likely be as stressed out as you are. It has plenty of work to do. Besides clearing out spent hormones, it's busy filtering blood, building proteins, storing nutrients and filtering toxins. Then the increased pressure presented by hormone changes in the menopausal transition adds to the pile. So, what can we do to give it a helping hand and achieve some hormonal clarity? 

Your symptoms explained: Oestrogen fluctuation and liver metabolism 

If you’re constantly riding a wave of emotions, an overburdened liver could be the reason. 

In Traditional Chinese Medicine teachings, the liver is connected to anger as an emotion. Modern research has shown that ​liver health directly affects mood. Yet mental state is just one way in which your body can respond to oestrogen imbalance; it’s a major culprit for a plethora of perimenopause problems. And when you are out of balance (you don’t need to be told), you can definitely feel it! 

Symptoms and signs of oestrogen dominance in perimenopause may include:

  • Heavy periods
  • Hot flashes / flushes
  • Increased PMS symptoms
  • Breast tenderness
  • Bloating
  • Mood changes
  • Difficulty concentrating
  • Decreased sex drive

Struggling with symptoms? You’re not alone. As many as 90% of women approach healthcare providers for advice on how to cope with perimenopausal symptoms!

How can proper nutrition and lifestyle factors help to balance oestrogen?

Effective liver function ensures balanced oestrogen levels, reducing the risk of oestrogen-dominance symptoms like mood swings and weight imbalance during perimenopause.

What is oestrogen metabolism?

Perimenopause is a time with the potential to offer positive transformation and growth. With a balanced mind and body, it's all yours. However, oestrogen imbalance is a very common reason for people to experience hormonal symptoms during perimenopause. It’s a time when the level of oestrogen fluctuates unevenly in the body.

You may have experienced the effects of oestrogen misbehaving for most of your adult life. It isn’t specific to perimenopause. Generally speaking, fluctuations in oestrogen levels can occur due to factors like menstrual cycles, pregnancy, or hormone-based medication, like hormonal contraceptives. These hormonal fluctuations can then affect oestrogen metabolism in the liver, which involves the processing, conversion, and breakdown of oestrogen within the body. Oestrogen fluctuations tend to be more riotous nearing menopause. Therefore, understanding these changes is key to maintaining balance and improving your overall health.

What is oestrogen detoxification?

The word detox might sound intimidating, but never fear – detoxification in the liver is a perfectly normal and healthy process. Oestrogen detoxification is crucial for balancing hormones, reducing perimenopausal symptoms, and preventing oestrogen dominance-related health issues. To get into the biology of it, the liver's detoxification pathways relating to oestrogen detoxification are split into two distinct phases: transforming and packaging toxins for excretion (to exit the body). In short, both the metabolism and detoxification of oestrogen can be optimised with a great diet, supplementation habits and other health-conscious lifestyle choices.

Delicious and nutritious: Boosting hormone-supporting liver function through diet

In this section, we look at effective and enjoyable ways to eat that can help your liver stay healthy and improve how your body processes oestrogen.

The importance of bile in oestrogen detoxification

Before we talk about food, we have to get onto something a little less appetising (but very important), your poop. Numerous toxins are eliminated from the body via the bile produced by the liver. This bile-infused waste product travels to the bowel, ready to be expelled through a bowel movement (A.K.A a number two). This is why regular, healthy bowel movements are necessary for the body's detoxification processes. To support bile production and clearance through diet you should focus on:

  • Bitter greens: Bitter greens such as dandelion greens, rocket and kale, are really great for stimulating bile production. You can even try artichokes and turmeric.
  • Fibre-rich foods: Getting plenty of fibre-rich foods like fruits, vegetables, and legumes is a must to promote regular bowel movements and aid in the elimination of bile-bound toxins.
  • Cruciferous vegetables: Include foods like broccoli, cauliflower, and Brussels sprouts, which contain powerful compounds that propel oestrogen detoxification in the liver.
  • Healthy fats: Eat your fats! Healthy fats include those in avocados, olive oil, and flaxseeds. Fat is needed to promote bile flow and support hormone metabolism.
  • Omega-3: Research supports the intake ofOmega-3s in flaxseeds, walnuts, and fatty fish to help manage cholesterol and reduce symptoms in perimenopausal women.
  • Probiotic foods: Consume probiotic-rich foods like yoghurt, kefir, and fermented vegetables to support gut health and regular bowel movements.
  • Protein-rich foods: Isoflavones in soybeans are oestrogen-balancing ‘phytoestrogens’, as they mimic oestrogen activity. Foods high in protein also tend to be good sources of iron. 
  • Hydration: Depending on your activity level and climate, you should have around 6-8 200ml glasses per day — and don’t forget to add electrolytes! 

Two-Week Oestrogen Detoxification Plan – A Step by Step guide:

If you think your symptoms relating to oestrogen dominance are becoming out of hand, try these simple and easy daily tips for 2 weeks and see if you feel any improvements. You might find some of them great to put into a continued daily habit.

Morning:

  • Start the day: Begin with a glass of warm lemon water to kick-start liver function.
  • Breakfast: Enjoy a fibre-rich meal like oatmeal with fruits and nuts, or a green smoothie with kale, avocado, and flaxseeds.

Noon:

  • Lunch: Have a salad to complement your main meal. Incorporate bitter greens like rocket and dandelion, topped with roasted Brussels sprouts and a turmeric dressing.
  • Hydration: Drink water throughout the day, aiming for 6-8 glasses, depending on activity level.

Evening:

  • Snack: Enrich your microbiome with probiotic foods like yoghurt or kefir to support gut health.
  • Dinner: Include cruciferous veggies like broccoli or cauliflower, paired with healthy fats such as olive oil and avocado.

Nighttime:

  • Relax: Wind down with herbal tea (avoid caffeine) and stay hydrated with a small glass of water.
  • Bedtime: Ensure you get adequate sleep to support overall health and liver function (aim for 7-8 hours).

Three top botanicals to love your liver

Ashwagandha:

With its potential to support liver health and function, Ashwagandha is known to elevate mood, boost libido and promote calmness; it has even been shown to help manage hot flushes!. You can achieve harmony in body and mind with this remarkable adaptogen, making it a go-to for symptoms related to perimenopause. 

Curcuminoids

Likewise, turmeric, known for its vibrant yellow colour, is rich in curcumin, which reduces inflammation and enhances liver function. It’s been proven to reduce perimenopause symptoms when taken alongside vitamin E. 

Valerie Daily Essential liposomal liquid contains both Ashwagandha and curcuminoids so you can enjoy their unique benefits – along with a well-rounded selection of essential vitamins and minerals to support your body through the menopause, each and every day!

Milk Thistle

Known as 'The Gentle Healer,' Milk Thistle supports liver detoxification pathways. It has been shown to decrease the frequency and severity of hot flashes significantly. 

Overall, the research supports use of these supplements in balancing hormones and avoiding the undesirable symptoms of hormone imbalances.

Did you know that women with more muscle mass are far less at risk of experiencing menopause symptoms?

The Takeaways

We have gone into quite a bit of science-heavy detail about oestrogen metabolism and detoxification pathways. Yet, hopefully, you now feel inspired and empowered to show your hard-working liver a bit of love for the sake of your hormonal health. 

What is your most troublesome perimenopause symptom? Has our advice helped you personally? Maybe you have some other tips you’d like to share. To explore more about our Daily Essential you can check it out here.

*Please note that the information in this article, including product recommendations, is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before undergoing treatment.