We can rebalance our hormones and help our bodies shift fat (particularly the fat around our stomachs) by making small lifestyle changes.

One of the key areas we need to focus on is what food we eat – not just some of the time, but as part of our normal diet. In particular, we should avoid oestrogen-stimulating foods which add to any existing oestrogen imbalance. (see ‘There’s a reason for that tummy!’)

We also want to increase our intake of foods which eliminate excess oestrogen from our systems. 

There are a number of foods which decrease oestrogen. Cruciferous vegetables, such as broccoli, asparagus, cauliflower, spinach, brussel sprouts, celery, beetroot, kale, cabbage, radish and turnip contain a nutrient called indole-3-carbinol. This nutrient helps reduce the body's load of oestrogens. Try to eat 2-3 servings (75 grams) of these vegetables a day.

Citrus fruits contain d-Limonene, another substance proven to help with oestrogen 'detoxification'.

When you can, grow your own!

We should also increase our intake of insoluble fibre. Although soluble fibre is good for you (it regulates the flow of waste material through your digestive tract), in this context insoluble fibre is better because it binds itself to extra oestrogen in the digestive tract and helps the body get rid of it.
 
Foods containing insoluble fibre include barley, couscous, seeds, carrots, cucumbers, courgettes, celery and tomatoes.

Another thing that will help is sprinkling ground linseed and sesame seeds on salads and vegetables, and switching to flaxseed oil. The friendly bacteria in our intestines convert these foods into substances with weak oestrogen-like activity. When the body is oestrogen dominant, these 'new' plant oestrogens bind to our body's oestrogen receptors, reducing human oestrogen activity.

Of course there are plenty of foods to avoid in trying to help rebalance our hormones. Foods high in saturated fats (bacon, sausages, ham, chips, crisps, butter, biscuits, pastries) have been linked to higher levels of oestrogen circulating in the blood.

Refined or processed foods (anything containing white sugar, flour and rice) raise blood sugar levels and stimulate the release of the hormone insulin (which decreases excess sugar levels). This in turn negatively impacts hormone balance.

Studies show that two cups of coffee a day can also increase oestrogen levels. And it’s been proven that alcohol increases oestrogen levels in both men and women.

Be careful with soya products. These natural plant estrogens can increase an underlying hormone imbalance.

Some dietary supplements can help decrease oestrogen. These include calcium d-glucarate and diindolylmethane (both found in leafy green vegetables) and B complex and vitamin E.