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The Gut-Estrogen Connection: How your gut balances estrogen in your body
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Estrogen plays a vital role in women’s health. It is obviously very important in our reproductive health and our fertility but also plays a vital role in cognitive health, bone health, and heart health. However, excessive estrogen, especially in post-menopausal women, can contribute to estrogen-related cancers such as breast and ovarian cancer.  So like with everything else in life, balance is the key.

Emerging research is showing that one of the principal regulators for balancing estrogen in the body is the gut microbiome.

We know that the gut microbiome is important for the absorption of nutrients from food, supporting immunity and playing a role in mental health and bone health, but researchers are now finding a link between your gut microbiome and your estrogen levels. This is being referred to as the estrogen-gut microbiome axis. The microbes in your gut can actually influence the levels of estrogen circulating in the body.

Many of the trillions of organisms in your gut microbiome have specific functions. There are certain bacteria in your gut that specialize in metabolizing estrogen called the estrobolome. The estrobolome is a unique collection of bacteria that have special genes that help to process estrogen. The way they do this is to produce an enzyme called beta-glucuronidase. Beta-glucuronidase takes inactive estrogen that has been packaged and ready to be excreted from the body and breaks it down into active, free estrogen again. The active, free estrogen goes back into the bloodstream increasing estrogen levels in the body.

When your gut estrobolome is healthy it can help to regulate just the right amount of estrogen being recirculated in the body. However, gut inflammation or dysbiosis can negatively affect the estrobolome. This can result in too much estrogen being recirculated increasing the risk for estrogen-related conditions, like breast cancer, or too little estrogen exacerbating estrogen-deficient conditions like osteoporosis.

Another reason why your gut health is the foundation for optimal health!

Anything that disrupts the health and the diversity of the gut microbiome is going to affect the health and function of the estrobolome as well. Poor diet and lifestyle, antibiotics, and stress are the most common triggers for damaging the gut leading to inflammation and dysbiosis.

Ways to support your gut microbiome and estrobolome:

  • Eat a diet rich in fibers such as nuts, seeds, legumes, beans, and a variety of vegetables and fruits. Your gut bacteria thrive on fiber!

  • Eat probiotic-rich foods such as fermented vegetables like sauerkraut, kimchi, yogurt, kefir. This will help restore beneficial bacteria and diversity.

  • Include prebiotic foods in your diet that are rich in fructo-oligosaccharides or inulin. Prebiotic foods like asparagus, garlic, onions, and bananas help to nourish the beneficial bacteria.

  • Eliminate foods that disrupt the gut microbiome such as processed foods, sugars, alcohol, trans fats, and artificial sweeteners. Studies have shown that sweeteners like aspartame stimulate the growth of harmful bacteria in the gut.

  • Moderate exercise supports gut health by increasing both the abundance and diversity of beneficial bacteria.

  • Performing daily stress-reducing activities. The ongoing release of cortisol with chronic stress can lead to changes in the composition, diversity, and number of gut microorganisms.

  • Take antibiotics only when absolutely needed. When taking an antibiotic always take probiotics or eat probiotic-rich foods. Then continue on that probiotic for at least several weeks after finishing the antibiotic.

Just getting rid of the junk we too often put in our body and focusing on clean eating and living healthy will go a long way to keeping your gut microbiome and estrobolome rich and robust! This will in turn help to better balance estrogen levels in your body and reduce your risk of both estrogen drive conditions, like cancers, as well as estrogen-deficient conditions, like osteoporosis.

That is why I feel so strongly about addressing gut health and digestive wellness in women with osteoporosis.

If you want to learn more about how your gut can impact your bones, please check out my 35 min webinar called “Is Your Gut Holding Your Bones Hostage.” It clearly explains what I call the Gut-Bone Connection. How your gut and digestive wellness are closely connected to your bone health.

Go to the webinar here.

 

References: https://pubmed.ncbi.nlm.nih.gov/28778332/

 

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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