How To Naturally Increase Estrogen: Diet And Lifestyle Tips

This goes without saying, but hormonal health is essential to our health. Hormones play a role in every stage of life. They regulate our growth, libido, reproduction, metabolism, and more. Hormones are very powerful, but sensitive as well. Progesterone, testosterone, and estrogen are easily influenced by diet and lifestyle factors, not to mention age. Speaking of age, estrogen naturally declines as we age, but it’s not all doom and gloom. Learn how to naturally increase estrogen using the following science-backed tips. No more dry vagina!

Feature image of Kate Weitzkin by Michelle Nash.

Image by Michelle Nash

What are the major hormones in the body?

There are several major hormones in the body to set the stage. fertility, sleep, energy and more. Cortisol is our main stress hormone, and T3 and T4 are he two major thyroid hormones. Melatonin controls circadian rhythms, and sex hormones (progesterone, testosterone, estrogen) are involved in reproduction. Proper use of sugar in the bloodstream. Powerful, but easily affected. One or several situations can drive your hormones out of whack.

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How common are hormonal imbalances?

very. Hormonal irregularities are very common these days. In fact, research shows that more than 80% of women suffer from: Hormonal imbalance. PCOS (polycystic ovary syndromemyself), for example, it affects about 5 million women in the United States. Regardless of any particular condition, when you have a hormonal imbalance, you either have too much or too little of a particular hormone. From high cortisol to low estrogen, hormonal imbalance is (unfortunately) becoming the norm. Luckily, you can take your hormonal health into your own hands.

What is estrogen?

In general female hormone, Estrogen is one of the most important chemicals in every body, including men. Estrogen plays many roles, but is a major leader in the female reproductive system. menstrual cycleestrogens affect the urinary tract, heart, blood vessels, bones, breasts, skin, hair, brain, etc. It makes three types of estrogen: the main estrogen involved in pregnancy) and estrone (the only estrogen the body makes after menopause).

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Why You Need Estrogen

Estrogen is not only important for the development and maintenance of the reproductive system, it is also required for labor and delivery. A healthy and regular menstrual cycle. You also need estrogen to maintain bone density, a positive mood, and healthy cholesterol levels. cognitive function and overall vitality.

Estrogen Dominance: Signs and Symptoms

Before we dive into ways to increase estrogen naturally, let’s talk about the other side of the spectrum. When estrogen levels are chronically high (especially compared to other sex hormones circulating in the blood), women Commonly diagnosed as: estrogen dominanceUnfortunately, estrogen dominance can lead to an array of unpleasant symptoms if not properly balanced with other sex hormones.

  • hair loss
  • low libido
  • poor sleep quality
  • cold hands and feet
  • digestive problems
  • chest tightness and swelling
  • Malaise
  • depression
  • noncancerous breast lump
image provider Kristen Kilpatrick

What are the health problems caused by high estrogen?

High levels of estrogen are associated with PCOS, uterine fibroids, irregular menstrual cycle, and thyroid dysfunction. moreover, elevated estrogen It is a risk factor for breast cancer, ovarian cancer, endometrial cancer in women, prostate cancer in men, and breast cancer. But there is good news! A variety of lifestyle changes can naturally lower your estrogen levels.In addition to ridding your home of endocrine disruptors, it’s important to incorporate meditation and find ways to keep your body moving that you enjoy. Additionally, eating a low estrogen diet is a practical and sustainable way to keep your hormones in balance.

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Low Estrogen: Signs and Symptoms

against estrogen control, let’s talk about the other end of the spectrum: low estrogen. Low estrogen is a normal part of aging, but low levels at a young age may be associated with atypical sexual development. or if you’re over 16 and haven’t had your period, tell your healthcare provider. This may be correlated with low estrogen. Either way, below are common signs of low estrogen.

  • dry skin
  • soft breasts
  • weak or brittle bones
  • moodiness and irritability
  • dryness of the vagina
  • hot flashes and night sweats
  • Irregular menstruation or absenteeism
  • weight gain, especially midsection
  • Headache before or during menstruation.
  • decreased libido

As mentioned earlier, the most common cause of low estrogen is age. It is natural for estrogen levels to decline as we age. However, low levels unrelated to menopause may be a sign of the condition. Mid-luteal peak. This is about a week (5-7 days) after ovulation has occurred. In a 28-day cycle, this can be the 19th, 20th, 21st, or 22nd.

At what age does estrogen start to decline?

Typically, 51 years oldDuring menopause, estrogen levels decrease and ovulation ceases. This decrease in estrogen can lead to symptoms such as vaginal dryness, mood changes, night sweats, and hot flashes.During menopause, the body’s primary estrogen changes from estradiol (E2) to estrone (E1). . At this stage in a woman’s life, it’s important to know how to increase estrogen naturally.

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Effect of Diet on Estrogen

According to research, Conventional Animal foods (especially dairy products, poultry, and fish) contain large amounts of estrogen. These can lead to estrogen dominance. In essence, hormones have been used for decades to promote growth in animals. Unfortunately, synthetic estrogens and testosterone are the most common. (as often as possible) is beneficial. Additionally, highly processed foods, alcohol, and saturated fats can contribute to estrogen problems.

Image by Michelle Nash

Foods that balance hormones

When it comes to dieting to keep your hormones in balance, especially if you’re low on estrogen, here are some tips and tricks to support happy hormones.

  1. If routinely fed animals are I am making a switch. And rest assured, you can absolutely eat animal protein on a budget without adding hormones.
  2. Otherwise, simply reduce your animal consumption. Choose more plant foods, as they are high in fiber and help balance excess estrogen in the body.
  3. Regularly build snacks and meals around protein, fresh fruit, vegetables, nuts, seeds, and legumes. Healthy fats from plant foods are also important. Think almonds, avocados, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini, and walnuts.
  4. Eat plenty of leafy greens to help your body’s natural detoxification pathways. A well-functioning liver is essential for breaking down excess estrogen. Vegetables such as broccoli, kale, cabbage, collard greens and bok choy all contain compounds that support estrogen receptors. And great news, green is mid-year!
  5. Soybeans and soy products are rich sources of isoflavones, one of the most important groups of phytoestrogens. You can add soy to your diet in tofu, tempeh, soy milk, and edamame.Note that there is some debate about the benefits of soy isoflavones. Many studies suggest that they can reduce the risk of heart disease Reduces symptoms of breast cancer and menopause. However, much of the evidence is preliminary and has been conducted in animals.
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5 Vitamins and Minerals to Support Low Estrogen

Along with a diet rich in nutrients that support healthy estrogen levels, supplements may help.

B vitamins

B vitamins play an important role in the production and activation of estrogen in the body. Low levels of these vitamins can lead to low levels of estrogen. study, researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women.The results show that higher levels of vitamins B-2 and B-6 are associated with lower breast cancer risk. was shown. This may be because these vitamins affect estrogen metabolism.

Vitamin D

I knew Vitamin D Hormones, not vitaminsthis study Explains that both vitamin D and estrogen work together to reduce the risk of cardiovascular disease When Increases low levels of estrogen.


boron It’s a trace mineral. Required for the metabolism of the sex hormones testosterone and estrogen. Researchers believe that boron affects estrogen receptors by making available estrogen more readily available to the body.


DHEA It is a natural hormone that can be converted into estrogen and testosterone. in the body, DHEA First converted to androgens and then to estrogens. Therefore, DHEA supplements can increase estrogen levels.


Magnesium is a powerful mineral in estrogen metabolism. It can also control estrogen detoxification. For this reason, magnesium can naturally increase estrogen if levels are low.

Image by Claire Huntsberger

Effects of stress and exercise on estrogen

Beyond food and supplements, it’s important to keep stress at bay When Find a consistent way to move your body.When it comes to stress, high levels of cortisol can either increase or decrease estrogen, depending on the cause of the stress. Overeating, estrogen levels tend to drop. This leads to weak bones, delayed periods, and poor thermoregulation. This is why managing stress is a great way to increase estrogen naturally. When it comes to exercise, gentle movement and moderate intensity are best. If you can have a conversation while moving your body, the intensity is moderate.

In summary, we have covered various options for increasing estrogen, but remember that every body is unique. can determine whether your body. Ultimately, simple shifts can have beneficial effects.

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