Estrogen is an essential hormone the body requires for reproductive functions in both men and women. However, its role extends beyond reproductive health, as estrogen is necessary for optimal bone strength, heart health, mood regulation, and much more.
This article explores the best ways to increase estrogen naturally and balance hormones using diet and other healthy lifestyle changes.
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Understanding Estrogen and Its Importance
Estrogen, often referred to as a female sex hormone, is a chemical messenger with critical roles within the body. It's necessary for reproduction and non-reproductive functions.
Estrogen affects menstruation and menopause in women and fertility, sex drive, and sexual functioning in men and women.
Nonreproductive functions of estrogen include the regulation of blood sugar, cholesterol, muscle and bone mass, brain health and the ability to focus, collagen production, skin health, and blood flow.
Causes of Low Estrogen
The various reasons estrogen levels might decrease, leading to low estrogen, include:
- Perimenopause
- Menopause
- Cancer treatments (chemotherapy and radiation therapy)
- Hysterectomy (uterus removal)
- Oophorectomy (ovary removal)
- Anorexia, bulimia, and other eating disorders
- Turner syndrome
- Fragile X syndrome
- Autoimmune diseases
- Premature menopause (going through menopause before age 40)
- Conditions that affect the pituitary gland
- Excessive exercise or stress
Aging is the most common cause of low estrogen.
Symptoms of Low Estrogen
Signs and symptoms of low estrogen to be aware of include:
- Breast tenderness
- Brittle or weak bones
- Dry skin
- Moodiness
- Irritability
- Trouble concentrating
- Hot flashes
- Night sweats
- Vaginal dryness in women
- Irregular or stopped periods in women
- Headaches before or during menstruation
- Weight gain, especially in the midsection
- Fatigue
- Trouble sleeping
- Decreased sex drive
- Painful intercourse
- Anxiety
- Depression
Low estrogen may also increase the risk of bladder infections, incontinence, osteoporosis, and heart disease.
Individuals with these or other unusual symptoms should see a healthcare provider for a physical exam and lab testing.
8 Natural Ways to Boost Estrogen
The top natural ways to boost estrogen include:
#1. Dietary Sources of Phytoestrogens
Phytoestrogens, including isoflavones, coumestan, stilbene, and lignan, are estrogen-like compounds present in plants. Eating foods rich in phytoestrogens helps combat low estrogen.
Examples of foods to choose from include:
- Vegetables: Brussels sprouts, broccoli, kale, onions, sprouts, cabbage, beans, spinach, celery, potatoes, sweet potatoes, and carrots
- Fruits: berries, peaches, grapes, apples, plums, pears, and pomegranates
- Soy foods: tofu, soybeans, miso, tempeh, etc.
- Legumes: peas, lentils, and beans
- Nuts and seeds: peanuts, sesame seeds, flaxseeds, almonds, and sunflower seeds
- Beverages: coffee, tea, and red wine (in moderation)
- Olive oil
- Whole grains: wheat germ, brown rice, wild rice, barley, oats, etc.
- Hops
- Garlic
Choose a variety of foods from each group daily in recommended portions.
#2. Essential Vitamins and Minerals
Essential vitamins and minerals to consider to increase estrogen naturally include:
Individuals with low estrogen should choose whole foods rich in these micronutrients or take a multivitamin supplement as directed by their healthcare provider.
#3. Other Dietary Supplements
Taking dietary supplements containing phytoestrogens may enhance estrogen production. Examples are as follows:
- Red clover
- DHEA (dehydroepiandrosterone)
- Black cohosh
- Soy isoflavones
- Hops
Patients should check with their healthcare provider prior to taking dietary supplements to boost estrogen levels, especially if they take any medications or have a medical condition.
#4. Stress Reduction
Stress is a risk factor for low estrogen, so the following stress-reduction strategies may increase estrogen naturally and reduce symptoms of menopause:
- Hypnotherapy
- Acupuncture
- Yoga
- Tai chi
- Mindfulness meditation
- Regular exercise
Taking mental days off from work whenever needed can be helpful and lighten up an overly busy schedule.
#5. Sleep
Studies show that not sleeping enough can increase the risk of hormone imbalance. Adults need 7-9 hours of sleep each night to optimize hormone function. Ways to get a better night’s sleep include maintaining ideal body weight, avoiding screen time before bed, sleeping in a dark, cool room, and avoiding large meals, caffeine, alcohol, and smoking before bed.
#6. Moderate Exercise
Exercise optimizes natural estrogen balance by aiding in healthy weight management. However, excessive exercise is a risk factor for low estrogen. Get moderate amounts of exercise, but avoid overdoing it. Take days off from strenuous exercise or do lower-intensity training on certain days of the week.
#7. Healthy Weight Management
Being overweight or obese is associated with higher estrogen levels, but these conditions can lead to hormone balance and a higher risk of chronic diseases. On the other hand, being underweight is a risk factor for low estrogen. It’s essential to maintain a healthy body weight within an average body mass index (BMI) category.
#8. Healthy Relationship with Food
A healthy food relationship is vital to maintaining balanced hormones in women and men, as eating disorders are a risk factor for low estrogen. Individuals with anorexia, bulimia, or other eating disorders should contact a medical professional to get the treatment needed to stay healthy.
When Natural Methods Aren't Enough
While natural methods are often effective for boosting estrogen, these strategies may not work for everyone. It’s important to monitor symptoms routinely. Individuals should consult with a healthcare provider and undergo medical intervention, such as hormone replacement therapy (HRT) if natural methods haven’t worked.
Cautions and Considerations
Having just the right amount of estrogen in the body is necessary for individuals to look and feel their best with a low risk of medical problems. Too much or too little estrogen can lead to negative symptoms and complications.
Use caution when following a high-estrogen diet or taking dietary supplements if you've been diagnosed with, are at risk of, or have symptoms of estrogen dominance.
Furthermore, the US Food and Drug Administration (FDA) does not tightly regulate dietary supplements. They could interact with medications or cause side effects in some people, particularly those with underlying medical conditions. For example, people with liver disorders may need to avoid consuming black cohosh.
The drawbacks of too much estrogen include irregular periods or dense breast tissue in women and erectile dysfunction (ED), infertility, and gynecomastia in men.
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Key Takeaways
There are numerous ways to increase estrogen naturally in individuals at risk of or diagnosed with low estrogen. Examples include:
- Consuming high-estrogen foods, vitamins, minerals, or supplements
- Getting the right amount of exercise and sleep
- Trying deep breathing, yoga, acupuncture, meditation, or other stress-reducing techniques
- Maintaining a healthy body weight
- Getting treated for underlying medical problems, such as eating disorders, autoimmune diseases, and genetic conditions.
- Individuals should have their hormone levels checked routinely to ensure they remain within a healthy range and consider hormone therapy or other medical interventions if attempts at increasing estrogen naturally haven’t worked.
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