If you’re in your late 30s or early to mid 40s and feeling like your hormones are louder, more chaotic, or more dramatic than ever… you’re not imagining it. Despite what we often hear, oestrogen doesn’t simply “decline” in perimenopause. In fact, for many women, it rises higher than ever before.
Puberty in Reverse
Early perimenopause is like a hormonal encore performance. Your brain does one final push for fertility, sending bigger, more erratic signals to your ovaries. This can cause higher oestrogen levels, which is one reason twins are more common in early perimenopause.
During this time, oestrogen can be:
- High
- Unopposed (dominant relative to progesterone in the luteal phase)
- In excess
All three can create similar symptoms: bloating, headaches, intense PMS, breast tenderness, mood swings, heavy periods, anxiety, and that wired-but-exhausted feeling.
But high oestrogen is only part of the story. What really matters is what your body does with it once it’s been used.
How Your Body Detoxifies Used Oestrogen
After your body uses oestrogen, it must be processed, packaged, and eliminated.
This happens through two key systems:
1. Your Liver
Your liver converts used oestrogen into metabolites — some safer than others.
Supporting liver detox pathways helps keep these metabolites moving through the “safer” routes.
2. Your Gut
Your gut is responsible for carrying those metabolites out of the body. ideally through healthy bowel movements.
If you’re constipated, have gut dysbiosis, or an enzyme called beta-glucuronidase is high, your used oestrogen can be recirculated back into your bloodstream, contributing to oestrogen dominance.
So how do you support this process naturally? Let’s break it down.
Foods That Support Oestrogen Detox
Cruciferous Vegetables
Broccoli, cabbage, kale, cauliflower, Brussels sprouts. These contain glucosinolates, which support liver detoxification pathways that help neutralise excess oestrogen.
Broccoli Sprouts (Sulforaphane)
Broccoli sprouts are a potent source of sulforaphane, a powerhouse compound that upregulates Phase 2 liver detoxification. Think of them as the “fast lane” for processing used hormones.
Flaxseed & Phytoestrogens
Flaxseed lignans help bind excess oestrogen in the gut and support excretion. Phytoestrogens in foods like unprocessed soy act like adaptogens, supporting balance, not increasing oestrogen levels.
Avoiding Endocrine Disruptors (aka “Fake Oestrogens”)
Environmental chemicals can mimic oestrogen and overload your system. Simple swaps go a long way:
- Don’t heat or store food in plastic
- Avoid putting plastics in the dishwasher
- Don’t store warm or oily foods in plastic containers
- Choose safer skincare, makeup, perfumes, and cleaning products
- Buy tinned fish in water instead of oil (oil increases leaching from the tin lining
These daily exposures add up, small shifts make a meaningful difference.
Supporting Your Lymphatic System
Your lymph system helps clear waste, toxins, and used hormones, but it has no pump. It relies on your movement.
Support lymph flow by:
- Taking movement breaks (especially desk workers)
- Walking regularly
- Gentle stretching
- Rebounding or bouncing
- Dry body brushing
Even 5 minutes can make a difference.
Where would you like to go next?
If this resonated with you, there are a few ways we can continue the conversation.
Listen to the podcast
This article is based on Episode 64 of the Empowered Perimenopause Podcast: Where Does Your Oestrogen Go Once It’s Been Used?
Listen to the full episode here.
Free quiz: Start making sense of your symptoms
If you’re wondering whether what you’re experiencing could be related to perimenopause, my free Perimenopause Quiz is a great place to begin.
In just a few minutes, you’ll gain a better understanding of where you are in your perimenopause journey, along with personalised guidance to help you take your next steps with confidence.
Take the free Perimenopause Quiz here.
Join my Tuesday Newsletter
Every Tuesday morning I send a gentle email full of evidence-informed guidance, practical midlife insights, my latest podcast episode, and a little encouragement to carry with you into the week.
I’d love to have you there.
Join my weekly newsletter here.
Looking for ongoing support?
If you’re ready to better understand your changing body with expert guidance and a supportive community of women navigating this season alongside you, I’d love to welcome you inside Midlife Thrive.
You’ll find monthly live coaching calls, practical teaching, and a calm, evidence-based space to ask questions and learn with confidence.
Learn more about Midlife Thrive here.
Need personalised support?
If you’d like one-to-one guidance tailored specifically to you, you can find out more about working with me through my nutritional therapy consultations.
Explore one-to-one support here.
