Buzz
Estrogen is a naturally occurring hormone that plays a vital role in women's reproductive health. However, when estrogen levels rise too high, it can lead to weight gain, an increased risk of cancer, thyroid disorders, and other health problems. Fortunately, you can lower estrogen levels at home through diet and certain lifestyle adjustments.
Steps
Things to Add to Your Diet
Increase organic food intake. While pesticides and chemicals used in food production don't necessarily increase estrogen levels, they act similarly to estrogen when absorbed into the body.
Increase fiber in your diet. Fiber can help reduce circulating estrogen levels in the body.
- Foods rich in fiber include fruits, vegetables, and whole grains.
Identify foods containing polyphenols. Polyphenols are compounds found in plant-based foods. Current research indicates that polyphenols can help inhibit estrogen's activity.
- Flaxseeds are particularly useful. They contain lignans, a type of polyphenol that can counteract estrogen's effects in the body and prevent estrogen production. However, flaxseeds also contain a plant-based estrogen called 'phytoestrogen,' so it's important not to consume them in excess.
- Other seeds like chia and sesame also offer similar benefits.
- Many unrefined grains are also high in polyphenols. Some of the best whole grains include wheat, oats, rye, corn, rice, millet, and barley.
Look for sulfur-containing foods. Sulfur can assist in detoxifying the liver by eliminating harmful substances, [citation needed] thus helping the liver function more efficiently. A healthy liver aids in lowering estrogen levels since it is responsible for metabolizing and breaking down estrogen in the body.[citation needed]
- Foods containing sulfur include onions, leafy green vegetables, garlic, egg yolks, and citrus fruits.
Incorporate cruciferous vegetables into your diet. Cruciferous vegetables are high in plant chemicals that can block estrogen's activity.
- Some beneficial cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, kale, arugula, turnips, and yellow turnips.
Include mushrooms in your diet. Mushrooms contain plant chemicals that inhibit the enzyme aromatase, which converts androgen into estrogen. By consuming more mushrooms, you can limit this conversion process and reduce estrogen levels in the body.
Eat red grapes. The skin of red grapes contains a compound called 'resveratrol,' while the seeds of red grapes contain 'proanthocyanidins.' Both of these chemicals are known to inhibit estrogen production.[citation needed]
- Both the skin and seeds of red grapes have estrogen-blocking properties, so it’s better to eat seeded red grapes instead of seedless varieties.
Drink green tea. Green tea contains plant chemicals that help reduce estrogen production in the body. While studies on this topic are still in the early stages, initial results are promising.
Eat pomegranates. Pomegranates also contain plant-based chemicals. As mentioned earlier, these plant chemicals are believed to inhibit estrogen.
- In addition to eating fresh pomegranates, you can also drink pomegranate juice to reap similar health benefits.
Use appropriate vitamin supplements. Certain vitamins and minerals can help the body eliminate estrogen. While supplements shouldn’t be your sole source of nutrition, incorporating them daily is a wise choice.
- Taking 1mg of folic acid and 1 B-complex vitamin supplement can support liver function. This is especially helpful if you drink alcohol regularly or frequently.
- Gut imbalance may hinder estrogen elimination, but probiotics can help balance your digestive system. It’s recommended to take 15 billion CFUs of probiotics per day. Store them in the fridge and take 1-2 capsules daily on an empty stomach.
- Consider taking fiber supplements to complement fiber from your diet.
- Taking a daily multivitamin is also a good idea. Multivitamins that contain zinc, magnesium, vitamin B6, and other nutrients can aid in breaking down and eliminating estrogen from the body.
Foods to reduce in your diet
Reduce alcohol consumption. Alcohol can increase estrogen levels in the body.
- If your estrogen levels are nearing high levels, limit your alcohol intake to 1 drink per day or less. If your estrogen levels are already high, it’s best to avoid alcohol altogether.
- Alcohol contains plant-derived compounds called phytoestrogens, which have been found to act like estrogen in both mice and humans.
Limit dairy products. Approximately 80% of dietary estrogen comes from cow’s milk and dairy products.[citation needed] Choose dairy alternatives like almond milk or rice milk instead of cow’s milk.
- Cows are typically milked while pregnant, when their estrogen levels are at their highest, which is why cow’s milk contains high levels of estrogen.
- If you do consume dairy, opt for beneficial dairy products. Yogurt, in particular, can be helpful due to its probiotic content.
Cut back on junk food. Caffeine, fats, and sugars can elevate estrogen levels in the body, so it’s important to limit these foods as much as possible.
Avoid unfermented soy products. Soy contains a compound called 'isoflavone,' which is similar to estrogen. If you have high estrogen levels, consuming unfermented soy products can amplify estrogen's effects.
- Unfermented soy products include tofu and soy milk.
Reduce red meat consumption. Red meat often contains hormone additives, which can increase estrogen levels in the body.
- When purchasing meat, look for products labeled 'organic' or 'natural.' While you may still ingest natural estrogen from the animals, choosing these options helps avoid excessive synthetic estrogen.
Lifestyle Changes
Exercise more frequently. Specifically, moderate to intense exercises have the most significant impact on estrogen levels. Aim for 15-30 minutes of moderate-intensity exercise every day to begin lowering estrogen levels in your body.
- Studies suggest that postmenopausal women should aim for at least 3 hours of moderate exercise each week to significantly reduce circulating estrogen levels.
- Instead of focusing on strength training, prioritize aerobic exercises like walking, running, or cycling.
- Regular exercise is also an effective way to lose weight. Since estrogen can be stored in fat cells, reducing body fat will consequently lower estrogen levels.
Reduce stress. To cope with stress, the body burns a significant amount of progesterone and produces cortisol, a stress hormone. A byproduct of this process is excess estrogen.[citation needed]
- Although completely eliminating stress from life seems impossible, you can still take steps to try to reduce stress. Start by removing predictable and avoidable stressors you encounter daily. To counteract unavoidable stressful situations, try relaxing activities such as meditation, reading, light exercise, or therapy.
Try infrared sauna therapy. Infrared sauna is a popular detox treatment. It is believed to help balance hormones by encouraging fat cells to release accumulated estrogen.
- During the sauna session, infrared rays safely warm the skin, promoting increased sweating. Along with cooling the body, sweat helps eliminate accumulated toxins, including excess estrogen.[citation needed]
Get enough sleep. Poor sleep habits can lower melatonin hormone levels in the body. Melatonin helps counteract excess estrogen, so a reduction in melatonin levels can cause estrogen levels to rise.
- Aim for 7-8 hours of sleep every night.
- Keep your bedroom as dark as possible. Many studies show that a dark room promotes deeper sleep, and deeper sleep allows the body to produce more melatonin.
Avoid exposure to products that may contain toxins. Some plastics and cosmetics, in particular, may contain xenoestrogens, which are estrogen-like substances that can infiltrate the body with daily exposure.
- Perfumes and scented products are among the risks, and some hygiene items may contain harmful parabens.
- Plastic bottles and cups may expose you to harmful phthalate chemicals.
- Metal cans may contain high levels of BPA, a chemical that alters hormones.
- Tile adhesives for floors and ceilings can contain dangerous carbon compounds.
- The fumes from bleach and harsh cleaning chemicals can also negatively affect hormones in the body.
Consult your doctor about stopping certain medications. You should never stop taking medications without consulting your doctor first. However, if you're concerned about your estrogen levels, you can talk to your doctor about medications linked to higher estrogen levels and whether they can be reduced or avoided.
- Antibiotics can destroy or harm beneficial gut bacteria. These bacteria help eliminate estrogen from the body, so losing them may cause estrogen to build up.
Warnings
- This article is intended to provide general guidelines and principles. If you believe your estrogen levels are dangerously high or causing imbalance, consult a doctor to create the best treatment plan for your health.
- You should always consult your doctor before making any major changes to your diet, medication, or lifestyle.
