PMS? Heavy or painful periods? Skin breakouts?
Nearly every client we test needs individualised support with their estrogen metabolism to improve typical PMS symptoms.
It’s a complex process that involves the liver and the gut and happens in 3 distinct phases – all of which have different requirements.
However, there are some recommendations that are suitable for everyone.
This week lead nutritionist Sophie Elletson is sharing her delicious smoothie recipe to gently support your estrogen metabolism.
The 3 hero ingredients
1. Cruciferous vegetables
Cruciferous vegetables contain a compound called 3,3-Dindolylmethane (DIM). This compound helps to balance estrogen levels and supports phase 1 and 2 detoxification of estrogen.
Cruciferous vegetables have also been shown to:
- Support healthy overall liver detoxification which is vital for overall and hormone health
- Reduce inflammation
- Support gut health and healthy nutrient levels in the body
- Help to prevent cancer, which is vitally important if testing reveals you favour the 4-OH phase 1 estrogen detoxification pathway, which can be DNA-damaging.
- Bok choy
- Kale
- Cauliflower
- Broccoli
- Brussels sprouts
- Arugula
- Cabbage
- Collard greens.
2. Freshly ground flaxseed
Freshly ground flaxseed supports the removal of estrogen from the body in the stool. This is also known as Phase 3 estrogen metabolism.
Flaxseeds are also a great source of healthy fats, which are vital for hormone production.
Make sure you grind your flaxseeds fresh when you consume them, to maximise their benefits.
3. Organic berries
Organic berries like blueberries, raspberries and blackberries are low in sugar (great for blood sugar balance) and high in antioxidants.
Antioxidants can help to reduce the 16-OH pathway preference in Phase 1 estrogen detox, and they also help to reduce inflammation.
Recipe
Serves 1
Ingredients
- Base: 250ml (1 cup) unsweetened nut milk, coconut milk or organic A2, full fat cow’s milk
- Protein: 1 scoop of unsweetened vanilla protein powder (we like Sun Warrior)
- Fruit: 1 handful of organic, frozen berries
- Veg: A few florets of steamed cauliflower or small handful of chopped broccoli stalks, steamed
- Fat and fibre: 1 tablespoon ground flaxseeds
- Fat: 1 tablespoon of nut butter
- Toppings: A sprinkle of pumpkin and sunflower seeds, or cacao nibs, to serve
Method
- Pour your milk of choice into your blender then add the rest of the ingredients except the seeds.
- Whiz until smooth then pour into a bowl (eating your smoothie will improve digestion).
- Top will the seeds or cacao nibs, then serve!
When to consume
- We love to have protein smoothies for breakfast, especially in the summer, but this would also make a great high-protein snack if you need something mid afternoon to get you through until dinner time.
