The most common signs of estrogen dominance

Progesterone acts as a counterbalance to estrogen in the body. When progesterone levels drop – which often happens as early as in a woman's 30s or 40s, before estrogen begins to decrease significantly – a relative excess of estrogen occurs. It is this ratio, not an absolute increase in estrogen, that is behind what we call estrogen dominance.

Common signs to watch out for

• Tender, swollen breasts, especially in the weeks leading up to menstruation.

• Water retention and swelling, often noticeable in the hands, feet, or abdomen.

• Heavier or longer menstrual periods than before.

• Mood swings and irritability, especially in the second half of the cycle.

• Headaches or migraines linked to the cycle.

• Weight gain, especially around the hips, thighs, and waist.

• Sleep problems, as progesterone normally has a calming effect on the nervous system.

• Decreased libido and in some cases increased joint tenderness.

Not everyone experiences the same combination of symptoms, and many of them overlap with other hormonal imbalances – which makes it especially important to look at the whole picture rather than an isolated symptom.

• Chronic stress, which can displace progesterone production in the body's prioritization of cortisol (sometimes called "progesterone steal").

• Estrogen from the environment, so-called xenoestrogens, found in certain plastics, cosmetics, and pesticides.

• Overweight, as adipose tissue itself can produce estrogen.

• Impaired liver function, as the liver is responsible for breaking down and eliminating excess estrogen from the body.

• Natural aging, where progesterone production often decreases earlier and faster than estrogen.

• Support the liver's detoxification capacity through a diet rich in vegetables, especially cruciferous vegetables such as broccoli and cabbage.

• Reduce exposure to xenoestrogens – for example, choose glass or steel instead of plastic when possible, and be aware of the ingredients in cosmetics.

• Prioritize stress management, as lower stress levels provide the body with better conditions to produce progesterone in normal amounts.

• Exercise regularly, which helps the body manage excess estrogen more effectively.

• Seek professional guidance if symptoms are pronounced – a hormone test from a doctor or midwife can provide a clearer picture of where the balance actually lies.

Estrogen dominance is rarely an isolated diagnosis but rather a description of an imbalance that builds up over time. By recognizing the symptoms early and understanding what might be behind them, you will be better able to support your body before the imbalance becomes more severe.