Ever feel like your body is just off - your mood is all over the place, your skin is acting up, or your energy is at rock bottom? It could be your oestrogen levels.

Oestrogen is one of those hormones that plays a huge role in how we feel every day. It affects everything from your period to your sleep to your brain function (yes, brain fog is a real thing!). When it’s balanced, you feel great. But when it’s too high or too low? That’s when things start getting weird.

So how do you know if your oestrogen levels are out of whack? And more importantly, what can you actually do about it? Let’s dive in.

Signs of Oestrogen Imbalance

Hormones are sneaky, and sometimes it’s hard to tell if oestrogen or something else is the culprit. But if you’ve been dealing with any of these symptoms, it might be time to pay attention:

Too Much Oestrogen (Oestrogen Dominance):

• Heavy or painful periods
• Intense PMS symptoms – Mood swings, bloating
• Weight gain (especially around your hips and thighs)
• Headaches and migraines, especially before your period
• Breast tenderness

Not Enough Oestrogen (Estrogen Deficiency):

• Irregular or missing periods
• Low sex drive
• Poor sleep
• Hot flashes or night sweats 
• Brain fog and forgetfulness

If any of this sounds familiar, don’t worry—you’re not alone, and you’re not stuck feeling this way forever.

Why Is This Happening?

So what actually causes oestrogen to go out of balance? A few things could be at play:

• Stress – Chronic stress messes with all your hormones, including oestrogen. If you’ve been running on fumes, your body might not be producing hormones the way it should.
• Diet – Processed foods, sugar, and alcohol can all throw your hormones off. On the flip side, not eating enough healthy fats can also cause problems.
• Your liver – Your liver is responsible for filtering out excess oestrogen, so if it’s sluggish (from too much alcohol, processed food, or toxins), oestrogen can build up in your system.
• Birth control or hormone therapy – These can sometimes push oestrogen levels too high or too low, depending on your body’s response.
• Perimenopause or menopause – If you’re in your late 30s, 40s, or beyond, your oestrogen levels are naturally starting to shift.

Fixing the Oestrogen Imbalance

The good news? There are so many ways to bring your oestrogen levels back into balance, no matter where you’re starting from.

Here’s what really works, according to the latest research:

1. Eat grass-fed, pasture-raised and organic where possible

Good, high quality food is crucial when it comes to balancing hormones. As an example, factory-farmed animals (especially chicken) are often injected with growth hormones that contain oestrogen to fatten them up, so opt for the healthier and more sustainable alternative - pasture-raised chicken and eggs, grass-fed meats and organic vegetables.

2. Include hormone-balancing foods in your diet

• Load up on fibre – fibre (from veggies, flaxseeds, and whole grains) helps flush out waste from the bonding, including excess oestrogen.
• Eat healthy fats – avocados, nuts, seeds, and olive oil help your body make hormones properly.
• Add cruciferous veggies – broccoli, kale, and cauliflower contain compounds that help your body break down and get rid of extra oestrogen.
• Limit alcohol and processed foods – Your liver is extremely important for oestrogen balance, and alcohol makes it work overtime.

3. Keep your stress levels under control

You know how stress affects everything? Well, your hormones are no exception. When you’re constantly stressed, progesterone levels are low, while cortisol and oestrogen stay at high levels. 

There are many ways to manage stress which you probably already know - connecting with loved ones, engaging in activities you love, getting out in nature and a meditation or breathwork practice.

4. Prioritise sleep

Sleep is when your body does a lot of hormone regulation work, including helping to decrease cortisol. If you consistently have difficulty falling asleep or staying asleep, take a closer look at your sleep habits or  try Ora's Profound Sleep which is formulated specifically to help you relax the nervous system and improve the quality of your sleep.

5. Do the right kind of exercise

With exercise, not only a regular exercise routine help to decrease cortisol, it also stimulates the production of endorphins. 

However, finding the right kind of exercise is key to balancing oestrogen and other hormones. Strength training and resistance training are great for hormone regulation, as are gentler activities like yoga and pilates.

Too much high-intensity cardio can actually throw your hormones off - so if you’re doing lots of intense workouts and not feeling great, it might be time to mix it up.

6. Support Your Liver

Since your liver is in charge of processing and removing excess oestrogen, keeping it functioning optimally is key. Ensure you're drinking enough water daily (7-8 glasses), eat quality protein, and load up on liver-supporting foods like beets, dandelion greens, and turmeric.

7. Consider supplements

Some natural supplements can help balance oestrogen levels, but it’s always a good idea to check with your practitioner first. Some options include:

• Maca root – Helps with hormone balance and energy levels. Find this in Ora's Hormonal Balance.
• Sulforaphane – A compound found in cruciferous veggies, especially broccoli sprouts, that helps with oestrogen detoxification. Find this in Ora's CellProtect Complex.
• Magnesium – Helps with PMS symptoms and stress. Find this in Ora's Mag3 Complete.

Key Takeaways

If your oestrogen levels are out of balance, it’s not just in your head—and you don’t have to just live with it. Small changes in your diet, lifestyle, and stress levels can make a huge difference in how you feel.

Start with a few simple steps, listen to your body, and don’t be afraid to reach out for help if you need it. Your hormones are supposed to work for you, not against you -and with a little support, they absolutely can.