The Oestrobolome: Understanding the Microbiome’s Role in Hormonal Health
In recent years, the connection between gut health and how it impacts other areas of the body has become a focal point of scientific research. One particularly fascinating aspect of this is the role of the gut microbiome in regulating hormone levels, especially oestrogen. Among the many microbial players in the gut, the oestrobolome has emerged as a key component in managing oestrogen metabolism. Let’s explore what the oestrobolome is, how it impacts oestrogen levels, and how we can support its optimal function for better hormonal health.
What is the Oestrobolome?
The oestrobolome refers to the collection of gut bacteria that are responsible for metabolising oestrogen, including bacteroides fragilis, bacteroides vulgatus, escherichia coli and clostridium perfringens. This microbial community plays a critical role in the regulation of oestrogen levels by breaking down and processing the various forms of oestrogen that circulate in the body, including oestrone (E1), oestradiol (E2), and oestriol (E3).
A quick hormone lesson - oestrone (E1) is the main oestrogen that continues to be made after menopause, oestradiol (E2) is the main oestrogen that is made throughout our lives, and oestriol (E3) increases during pregnancy.
The gut microbiome is a complex ecosystem of trillions of microorganisms. Among these, a specific group of bacteria has been identified as being particularly important in influencing oestrogen levels. These microbes help to convert oestrogens into their active or inactive forms – influencing the overall hormonal balance.
Oestrogen is primarily produced by the ovaries, but it is also made in smaller amounts by the adrenal glands, fat cells, and even the brain. After oestrogen is released into the bloodstream, some of it is sent to the liver to be metabolised and conjugated (deactivated) for excretion via bile (in stools) or kidneys (in urine). However, some bacterial strains in the gut can produce an enzyme called beta-glucuronidase which can de-conjugate (reactivate) oestrogens, allowing them to be reabsorbed into the bloodstream, and recirculated around the body. This shows the importance of the oestrobolome in managing oestrogen levels in the body.
How does the Oestrobolome Impact Oestrogen Levels?
The oestrobolome’s main function is to metabolise oestrogen compounds in the gut. This process primarily involves the enzyme beta-glucuronidase deconjugating (or breaking down) oestrogen metabolites that have been processed by the liver. These conjugated oestrogens are excreted into the bile and then released into the intestines. The gut bacteria of the oestrobolome can then break them back down into their bioactive forms, such as oestradiol, which can be reabsorbed into the bloodstream and affect various tissues and organs.
The balance between these active and inactive forms of oestrogen is critical. A properly functioning oestrobolome ensures that oestrogen metabolism is optimal, with the right amounts of oestrogen circulating in the body. On the other hand, disruptions in the oestrobolome can lead to imbalances, either an excess or deficiency of oestrogen, which may contribute to various health conditions.
For example, when the oestrobolome functions optimally, it helps maintain healthy oestrogen levels, supporting reproductive health, bone density, heart function, and even brain health. However, if oestrogen metabolism is disrupted due to an imbalance in gut bacteria, oestrogen may either be excessively reabsorbed or inadequately processed, leading to hormonal imbalances.
What Happens if the Oestrobolome is Compromised?
A healthy microbiome will produce just the right amount of beta-glucuronidase to do its job properly and maintain a good balance of oestrogen in the body. However, if the oestrobolome is not functioning optimally due to gut dysbiosis, oestrogen metabolism and overall hormonal health can suffer. Oestrogen dominance is one of the most common conditions linked to an impaired oestrobolome, however if beta-glucuronidase production is impaired, then this can result in low oestrogen which can be equally problematic.
Oestrogen Dominance
Oestrogen dominance occurs when there is too much oestrogen in the body, relative to progesterone. This imbalance can manifest in a variety of symptoms, including:
• Irregular periods
• Heavy menstrual bleeding (and clots)
• Mood swings and anxiety
• Breast tenderness
• Fatigue
• Weight gain
An inefficient or damaged oestrobolome (and/or constipation) may prevent the proper breakdown and elimination of oestrogen, leading to its accumulation in the body. This is particularly problematic for women who are perimenopausal or menopausal, as their natural oestrogen levels begin to decline, and the body becomes more dependent on the gut microbiome to manage oestrogen levels.
Oestrogen Deficiency
Conversely, a disrupted oestrobolome can also result in oestrogen deficiency, as some forms of oestrogen may be over-metabolised and excreted too quickly. Symptoms of oestrogen deficiency can include:
• Hot flushes
• Night sweats
• Vaginal dryness
• Decreased bone density
• Reduced libido
In such cases, the body may struggle to maintain adequate oestrogen levels, which can have far-reaching consequences for health, particularly in terms of bone health, cardiovascular health, and cognitive function.
What Causes Damage to the Oestrobolome?
Several factors can disrupt the proper function of the oestrobolome and lead to imbalanced oestrogen metabolism. These include:
1. Diet: A diet low in fibre, low in plant diversity and high in processed foods can negatively impact gut health, reducing the diversity and abundance of beneficial microbes that contribute to oestrogen metabolism.
2. Antibiotic/medicine use: Long-term or repeated use of antibiotics and some medicines can significantly alter the composition of the gut microbiome, killing both harmful and beneficial bacteria.
3. Chronic stress: Chronic stress triggers an overproduction of cortisol, which can affect the gut microbiome and its ability to function properly.
4. Environmental toxins: Exposure to endocrine-disrupting chemicals (EDCs) like BPA, phthalates, and pesticides can interfere with both the gut microbiome and oestrogen metabolism. These substances can mimic or block the action of oestrogen in the body.
5. Excessive alcohol consumption: High levels of alcohol intake can negatively affect gut health and the diversity of the microbiome.
How to Support the Oestrobolome
Supporting the oestrobolome starts with cultivating a healthy gut microbiome, which in turn helps ensure proper oestrogen metabolism. Here are a few ways to support your gut and oestrobolome.
1. Consume a fibre-rich diet with lots of plant diversity: Fibre is crucial for gut health because it feeds beneficial bacteria that help regulate oestrogen levels. Foods rich in fibre, such as fruits, vegetables, legumes, and whole grains, support a diverse microbiome. Aim for 30 different plants a week, and 6-8 portions of vegetables per day.
2. Probiotic foods: Fermented foods like yoghurt, kefir, kimchi, sauerkraut, and kombucha are excellent sources of probiotics, which can help maintain a healthy balance of gut bacteria.
3. Prebiotic foods: Prebiotic foods, such as garlic, onions, leeks, asparagus and bananas, provide nourishment for beneficial gut bacteria. Including these foods in your diet supports the growth of bacteria that help metabolise oestrogen.
4. Avoid excessive antibiotic use: Use antibiotics only when necessary and under the guidance of a healthcare professional. Overuse can damage the microbiome, so it’s important to maintain a balance and minimise unnecessary antibiotic treatments.
5. Manage stress: Chronic stress can disrupt the gut microbiome. Practices like meditation, yoga, deep breathing exercises, and adequate sleep can help reduce stress and promote a healthy oestrobolome.
6. Limit exposure to endocrine disruptors: Reduce exposure to xenoestrogen chemicals like BPA by avoiding plastic containers, avoiding till receipts, choosing organic produce when possible, and steering clear of personal care products containing phthalates.
7. Exercise: Research has shown that exercise supports gut health by increasing the number of beneficial microbial species, improving the microflora diversity and enhancing the development of commensal bacteria.
8. Probiotic supplements: Some research suggests that specific probiotic strains may help promote the growth of beneficial bacteria in the gut that are involved in oestrogen metabolism. Consult with a nutritional therapist or healthcare provider before using probiotics or other supplements to support oestrogen balance.
Conclusion
The oestrobolome plays a crucial role in the metabolism and regulation of oestrogen, which in turn affects various aspects of health, from reproductive health to bone density and beyond. By understanding the factors that support or damage the oestrobolome, we can take proactive steps to optimise gut health and maintain balanced hormone levels. With the right diet, lifestyle choices, and mindfulness of environmental factors, it is possible to foster a healthy oestrobolome and achieve better hormonal health overall.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5357536/
https://pubmed.ncbi.nlm.nih.gov/34718567/
https://pubmed.ncbi.nlm.nih.gov/28778332/
https://pubmed.ncbi.nlm.nih.gov/38853033/
https://www.tandfonline.com/doi/full/10.2147/IJWH.S340491