What is Oestrogen Dominance?
Oestrogen dominance is a common hormonal imbalance that occurs when oestrogen levels are elevated in relation to progesterone.
This imbalance can arise due to perimenopause, chronic stress, poor liver detoxification, gut dysbiosis, excess body fat, or exposure to environmental toxins (xenoestrogens). One of the key symptoms associated with oestrogen dominance is fluid retention, often noticeable around the hips, thighs, and midsection.
From a naturopathic and nutritional perspective, addressing oestrogen dominance requires a holistic approach where we work to support liver function, improve detoxification pathways, balance blood sugar, and optimise gut health.
One overlooked but essential aspect of hormone regulation is the lymphatic system, which plays a critical role in detoxification and fluid balance.
Why the Lymphatic System Matters
The lymphatic system is responsible for detoxifying the body, clearing out excess water, toxins, and waste. Unlike the circulatory system, which has the heart to pump blood, the lymphatic system relies on movement and external support to keep things flowing. A sluggish lymphatic system can lead to fluid buildup, bloating, brain fog, and fatigue. Fortunately, there are several simple lifestyle strategies to support optimal lymphatic function and help your body manage oestrogen dominance.
How to Support Your Lymphatic System for Hormonal Balance
1. Stay Hydrated
Your lymphatic system depends on adequate hydration to function efficiently. Dehydration can cause lymph fluid to stagnate, worsening water retention and bloating. Aim for 2 to 3 litres of water per day, depending on your individual needs. To enhance hydration and lymphatic flow, consider adding:
- Electrolytes (e.g., coconut water, sea salt)
- Herbal teas (like dandelion or ginger, which support detoxification)
- Fresh lemon juice (a natural diuretic and liver supporter)
2. Move Your Body
Since the lymphatic system lacks a central pump, movement is crucial for lymph drainage. Even light activity can stimulate lymph flow and reduce fluid retention. Try incorporating:
- Daily walks
- Rebounding (mini trampoline exercise)
- Stretching or yoga
- Strength training (activating muscles supports circulation)
3. Try Dry Brushing
Dry brushing is a simple yet effective technique to stimulate lymph flow and exfoliate the skin. Using a natural bristle brush, gently brush in long, sweeping motions toward the heart, starting from the feet and working upwards. This can:
- Promote detoxification
- Improve circulation
- Reduce puffiness and swelling
Perform dry brushing before showering for best results.
4. Practice Deep Breathing
Breathwork plays a vital role in lymphatic circulation. Diaphragmatic (deep) breathing creates a natural pumping effect, encouraging lymph movement. A simple technique to try is box breathing:
1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold for 4 seconds
Practicing deep breathing for 3-5 minutes daily can reduce stress, enhance oxygenation, and support lymphatic flow which are all essential for hormonal balance.
5. Lymphatic Drainage Massage
Lymphatic drainage massage is a gentle, rhythmic technique that manually stimulates lymph flow, reducing swelling and bloating. You can book a professional session or try self-massage at home:
- Use light pressure with circular motions
- Always move fluid toward the heart
- Focus on areas prone to fluid retention (legs, abdomen, arms)
Regular self-massage can support detoxification and hormonal balance.
What do you do to support your lymphatic system?
If you’ve tried these strategies and are still struggling with fluid retention, bloating, or other signs of hormonal imbalance, it may be time for a more personalised approach.
Book an initial consultation with us to assess your hormone health and get a tailored plan for hormonal balance today!
