In the April issue of The Breeze, we explored the beginning of a journey that affects every woman—the transition into menopause. Many women experience symptoms years before menopause officially begins, often feeling dismissed or confused when seeking answers. We discussed how menopause is not a sudden event but a multi-year process marked by hormonal changes, primarily the gradual decline of progesterone. This hormonal shift can lead to an imbalance known as estrogen dominance, bringing a host of symptoms including anxiety, brain fog, irregular periods, and more. Understanding the four distinct phases of perimenopause can empower women to recognize and navigate the changes in their bodies with clarity and confidence.

The Estrogen / Progesterone Dance in Perimenopause

Progesterone levels begin to drop—here begins a new phase in a woman’s life. Just as consequential as puberty, where the rise of progesterone signals the coming of menses, dropping levels of progesterone signal the coming of menopause.

When our progesterone drops, estrogen levels can feel like they are increasing. But for some people, it’s actually just the imbalance between the two hormones that causes symptoms of estrogen dominance. These symptoms may include heavy menstrual cycles, skipped cycles, PMS, anxiety, brain fog, tender breasts, migraines, and depression. Some attribute hot flashes to high estrogen as well, but these are actually caused by adrenaline surges due to erratic drops in estrogen. Your hormones are fluctuating. The way to feel better through this change in your life is to help balance these hormones.

Is Your Skincare Making Your Symptoms Worse? Our environment is full of xenoestrogens—estrogen-disrupting chemicals that mimic estrogen in the body. Because they molecularly resemble estrogen, our body mistakes them for the real thing and allows these chemicals to bind to estrogen cell receptors. This disrupts our hormone balance.

This is not only true for women but also for men—and, of course, our children. Anyone who is exposed to these chemicals can be affected.

One of the first steps you can take as a woman in perimenopause or menopause is to reduce your exposure to these xenoestrogens. The effects of these chemicals are surprisingly far-reaching, and many people are unaware of just how harmful they can be.

Xenoestrogens can be found in natural sources as well. We call these phytoestrogens, and they can actually be very helpful in balancing hormones. I’ll talk more about this later.

Where Do We Find Xenoestrogens? Phthalates are found in plastics, personal care products, and fragrances.

Parabens are found in cosmetics, personal care products, pharmaceuticals, and some foods.

Fragrance is a particularly tricky one. When you see the word “fragrance” listed in an ingredient list, it can represent a whole host of chemicals that manufacturers aren’t required to disclose. So rest assured, xenoestrogens are likely included in that list as well.

How Can You Limit Your Exposure to Xenoestrogens? It’s not as difficult as it may seem. You can’t completely avoid them—they’re everywhere—but choosing products that are “clean” makes a big difference.

Start by replacing products as you run out with healthier options. This includes makeup, skincare, hygiene products, and household cleaning supplies. A great resource to help you make better choices is ewg.org/skindeep. Look for products that are EWG Certified or have a toxicity rating of 1 or 2 (no higher than 3).

Replacing plastic with glass is another smart move. Drink from glass or stainless steel water bottles rather than plastic. Never heat food in plastic containers in the microwave, as chemicals will leach into your food. Opt for loose-leaf tea instead of tea bags, and store food in glass containers instead of plastic ones.

Phytoestrogens: Phytoestrogens are found in food and have an estrogenic effect. However, unlike harmful synthetic chemicals, these can be beneficial for balancing hormones.

One food I often recommend to clients is ground flaxseed—about two tablespoons a day. It must be ground in order to release the lignans, which provide the estrogenic, anti-inflammatory, and antioxidant benefits. Ground flaxseed can be added to a smoothie or sprinkled on food such as salad or oatmeal.
Soy can also be helpful in balancing hormones, but I am cautious with this recommendation. Much of the soy available in the U.S. is heavily sprayed with pesticides. I only recommend organic soy. Fermented or cultured organic soy also offers digestive benefits.

Important note: Phytoestrogens may interfere with breast cancer treatment. If you are currently being treated for breast cancer, especially chemotherapy, speak with your doctor before increasing phytoestrogens in your diet.

Weight Makes a Difference

Another factor in estrogen dominance can be excess weight. Fat tissue, or adipose tissue, actually produces estrogen. Keeping an eye on your waistline can make a noticeable difference in how you feel during this stage of life. If weight is a struggle for you, I encourage you to address it with care and support—it truly matters.

Basic facts about menopause and perimenopause were covered in the April issue. Part 3 is coming next month.

If you have any questions or want support, feel free to contact me at [email protected].

Dawn Mills

Dawn is an AFMC (Applied Functional Medicine Certified) Practitioner (https://afmccertification.com/)

She resides in Virginia and enjoys spending time with her 4 grown children and 13 grandchildren. Personal health challenges started her on a journey that led her to this field of study and ultimately coaching other people in addressing their own health challenges.  She applies the principles of Functional Medicine, finding the root cause of a disease dynamic, to her coaching, educating her clients and helping them make the lifestyle changes necessary for  addressing issues such as autoimmune disease, insulin resistance, hormone imbalance, gut health, and infertility. 

Dawn provides one-on-one coaching, coaching groups and classes.

Feel free to reach out with questions –  [email protected]