Low Levels Of Estrogen Can Be Improved
With the right diet and supplement, figuring out how to increase estrogen becomes an easier puzzle to solve. You should be able to restore your level to one thats appropriate for your stage of life, whether thats the fertile years or beyond. A combination of herbs can be particularly useful for gently shoring up estrogen levels at menopause or for balancing out an estrogen deficiency at any time of life.
Acupuncture is something else to consider, or if more help is needed, hormone replacement therapy is worthy of consideration under the right circumstances it can be safe and very effective.
For more individualized support around hormonal health, you can request a consultation with me or a colleague at the Ruscio Institute for Functional Medicine.
The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience. If youre interested in learning more about these products, including the hormone-balancers Estro-Harmony and Progest-Harmony, please click on the relevant links. Note that there are many other options available, and we encourage you to research which products may be right for you.
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Best Foods That Help In Increasing Estrogen Levels
Phytoestrogens, also referred to as dietary estrogen, are naturally occurring plant compounds with a similar chemical structure to that of estrogen. They mimic estrogens hormonal action and help your body cope with an estrogen deficiency. There are several phytoestrogen- and estrogen-rich foods that can help maintain the necessary levels of this naturally-occurring hormone in your body. Here are some of the most effective ones.
Exercise On A Regular Basis
Adequate exercise is one of the best health investments you can put in the bank of you. Exercise releases feel-good hormones such as dopamine. Exercise also stimulates the production of the neurotransmitter serotonin, a chemical which is often targeted by antidepressants in the form of SSRIs .
When it comes to hormonal balance, exercise is particularly important during the years leading up to menopause as estrogen begins to decline. Estrogen decline may mean weaker bones which is why weight-bearing exercises are particularly important later in life.
See also:Signs of High Estrogen in Women
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Can Males Reduce Their Estrogen Levels
Many websites and natural health gurus say that certain diets can lower estrogen levels, but there has been little research into these claims.
Some studies have suggested that specific foods may raise or lower estrogen levels. However, it is unclear whether these foods can address the health effects of high estrogen.
Speak with a doctor before making dietary changes to reduce estrogen. The most healthful diet varies from person to person.
Some research suggests that certain foods may reduce the level of estrogen in the body. However, this research is often low quality or has involved animals rather than humans, and more research is needed.
The following foods may lower levels of estrogen:
What Can I Drink To Lower Estrogen
When it comes to increasing estrogen levels, studies suggest that caffeine can affect hormone levels and others suggest that sugary drinks such as sodas can increase estrogen levels.
In terms of lowering estrogen levels, there is no surefire evidence that any particular drink can help women balance or lower their hormone levels. In saying that, research from the U.S. National Institutes of Health that drinking green tea daily could be linked to lower levels of estrogen in post-menopausal women.
Its important to note that everyones hormone levels differ and there are so many factors that can impact your estrogen levels including lifestyle factors such as diet and exercise. If you are concerned about a hormone imbalance or would simply like to know more, you can check in from home with our at-home Female Hormone Test.
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Foods That Increase Estrogen Level
There are several estrogen-rich foods that may help boost your estrogen level. These foods contain phytoestrogen, which is a plant-based estrogen that mimics estrogen once it is processed by the body.
The following is a list of foods that are known for containing excessive amounts of phytoestrogens. It is important to keep in mind that estrogen rich foods may have unwanted effects in men.
Soybean products: Soy is a rich source of phytoestrogen and comes in a variety of easy to consume forms like soy milk, tofu, or edamame. Soy products are the greatest source of isoflavones, a class of phytoestrogen that can be easily consumed in your diet. Soy is also a great source of protein, making it an ideal meat substitute for vegans and vegetarians.
Flaxseeds: These little seeds contain up to three times the phytoestrogens of soybeans, but your body will not reap their benefits unless they are cracked or ground prior to consumption. Also high in fiber, flaxseeds will make you feel full and may aid in weight loss and in the reduction of cholesterol.
Sesame seeds: Whole seedsor even sesame oilcontain lignans that possess phytoestrogens. The seeds are also loaded with fiber and are a great source of minerals.
Beans: They are relativity high in phytoestrogens, but they dont get much attention. Beans are known for having a high fiber content, which helps to control cholesterol levels. Types of beans include peas, pinto bean, and lima beans
Estrogen Dominance: When Hormones Go Off Kilter
Without the balancing influence of progesterone, estrogens influence on the body can lead to troubling symptoms. Women who previously hadnt experienced trouble with their periods may find themselves bleeding far heavier than before. They may struggle with PMS or wonder where their wild mood swings came from. The symptoms of estrogen dominance include:
- Increased risk of breast, uterine, and ovarian cancers
Read Also: What Increases Estrogen In Males
When Your Estrogen Levels Are Too Low
If your body isn’t producing enough estrogen, a low sex drive, unstable emotions, weight gain, depression and anxiety, and thinning hair are some frequently reported signs. This is a short list of symptoms, and hormone disruptions may cause others, so if you have any questions about your estrogen balance, talk with your doctor.
With that in mind, here are 5 helpful ways to keep your estrogen levels in line:
How To Increase Estrogen
This article was medically reviewed by Lacy Windham, MD. Lacy Windham, MD, is a Board-Certified Obstetrician & Gynecologist in Cleveland, Tennessee. Dr. Windham attended medical school at the University of Tennessee Health Science Center in Memphis. Her residency was completed at Eastern Virginia Medical School in Norfolk, Virginia. She was the recipient of multiple awards during her residency training, including Most Outstanding Resident in Maternal Fetal Medicine, Most Outstanding Resident in Oncology, Most Outstanding Resident Overall, and Special Award in Minimally Invasive Surgery.There are 19 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article has 14 testimonials from our readers, earning it our reader-approved status. This article has been viewed 2,969,038 times.
Estrogen is a natural hormone found in both men and women. Keeping estrogen at a healthy level is important for both sexes, but women need more estrogen for normal bodily functions, such as conceiving children. During menopause, estrogen levels in women decrease significantly. Learn about how simple changes to your lifestyle and diet may increase your estrogen.
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The Relationship Between Estrogen And Progesterone
Progesterone and estrogen are two of the most prevalent hormones in a womans body. When these two are in balance with one another, your body will be firing on all cylinders. When theyre out of balance, your body will start to react negatively.
Both of these hormones work to balance the other. The majority of their characteristics stand in opposition to one another, which is why a healthy woman needs the appropriate balance of each. Unfortunately, many women are unaware of their natural hormone imbalance and dont understand why their emotions and bodily functions are out of sync.
To understand the relationship between estrogen and progesterone, we must first take a look at the function these two hormones play in a womans body.
Why Is Having Enough Estrogen Important
People with low levels of estrogen may be at a higher risk of certain health conditions, such as:
- Heart disease: Without estrogen, cholesterol starts to build up on blood vessel walls.
- Stroke: After age 55, the risk for stroke doubles every decade.
- Osteoporosis: Less estrogen causes quicker loss of bone mass.
- Urinary incontinence: Less estrogen weakens the urethra.
- Oral issues:Dry mouth is more common with low estrogen and can lead to more cavities.
- Lead poisoning: Because bones store lead that you have encountered in your lifetime, postmenopausal bone loss due to reduced estrogen levels may release lead into the bloodstream.
Discuss your individual situation with your doctor if you are experiencing symptoms consistent with low estrogen. They can help you assess your potential need for estrogen supplementation.
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Ways To Increase Estrogen Naturally
Eva Blanco/EyeEm/Getty Images
When your estrogen levels are off, your body can feel off too. Estrogen is a sex hormone that has many functions: It controls the menstrual cycle, keeps cholesterol in check, protects bone health, and affects your brain, bones, heart, skin, and other tissues.
“There are many reasons you can have low estrogen, but most commonly, it is a normal change women go through during menopause,” explains Navya Mysore, MD, family provider at One Medical. “Symptoms at that time can be hot flashes, excessive sweating, and vaginal dryness. One sign that is common is low bone mass, as we have reduced estrogen levels in menopause.”
Your estrogen levels are highest in the middle of your menstrual cycle and lowest during your period. According to the Endocrine Society, other symptoms of low estrogen levels include menstrual periods that are less frequent or that stop, trouble sleeping, low sexual desire, mood swings, and dry skin.
Davide Illini/Stocksy
You can get your estrogen levels checked through a blood or urine sample at your doctor’s office. And your doctor may treat low estrogen levels with hormone therapy . But there are some lifestyle changes you can make that can help you manage your estrogen levels naturally, which we’ve outlined below.
Ultimately, it’s important to note that you should discuss with your doctor what’s the best course of action to take.
Where Can You Find Bioidentical Hormone Replacement Therapy
BodyLogicMD bioidentical hormone therapy starts by measuring the various hormone levels in your body using a comprehensive blood, urine, or serum test. By determining the baseline levels, our BodyLogicMDs highly trained practitioners will customize a natural hormone therapy replacement plan specifically for each woman based on her individual needs. If your body lacks normal levels of estrogen, your BodyLogicMD-affiliated bioidentical hormone practitioner will start you on bioidentical estrogen replacement therapy. In an optimal situation, your bodys hormones work together in concert a change in one hormone inevitably changes others. By determining your exact hormone levels and using bioidentical hormone replacement therapy, in combination with a fitness and nutrition program, you can join the thousands who have improved their quality of life with BodyLogicMD. Contact your local BodyLogicMD-affiliated practitioner today!
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Be Mindful Of Xenoestrogens And Other Hormone Disruptors
As we saw at the beginning of this article, there are various ways in which we are unknowingly exposed to estrogen.
So, when it comes to eliminating estrogen dominance naturally, incorporate as many of the following suggestions as you can:
- Switch to less toxic skin care and makeup brands. Two that I really like are S.W. Basics and AnnMarie Skin Care.
- For feminine care products like pads and tampons, make the switch to brands that use organic cotton. Two brands that I use and enjoy are Cora and Natracare.
- Eat more wild-caught fish instead of farmed fish.
- Add more organic produce into your diet. If budget is a concern, start by following the Clean 15 and Dirty Dozen lists. These lists are released every year and they show the 15 foods that are lowest in pesticides and the 12 that contain the most pesticides .
- Use a water filter such as the Zero Water filter to remove toxins.
- Since the estrogen in soy can be problematic for some women, try eating more fermented forms of soy: natto, miso, tempeh and Tamari sauce .
- Explore non-pill forms of birth control, such as condoms, the diaphragm, or fertility awareness methods.
Eat Enough Protein At Every Meal
Consuming adequate amounts of protein is extremely important.
Not only does protein provide essential amino acids that your body cant make on its own, but your body also needs it to produce protein-derived hormones also known as peptide hormones .
Your endocrine glands make these hormones from amino acids. Peptide hormones play a crucial role in regulating many physiological processes, such as growth, energy metabolism, appetite, stress, and reproduction .
For example, protein intake influences hormones that control appetite and food intake, communicating information about energy status to your brain .
Research has shown that eating protein decreases the hunger hormone ghrelin and stimulates the production of hormones that help you feel full, including peptide YY and glucagon-like peptide-1 .
One 3-month study in 156 teenagers with obesity associated a high protein breakfast with increased PYY and GLP-1 levels, which resulted in weight loss due to increased feelings of fullness .
Experts recommend eating a minimum of 2030 grams of protein per meal. You can do this by including high protein foods such as eggs, chicken breast, lentils, or fish at each meal .
Summary
Eating sufficient protein triggers the production of peptide hormones, some of which suppress appetite and help you feel full. Aim for a minimum of 2030 grams of protein per meal.
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Low Estrogen During Menopause: Symptoms
The best way to confirm if symptoms are due to low estrogen levels caused by menopause is to see a health care provider. They will evaluate any symptoms and measure current hormone levels.
People in their late 40s or early 50s who are experiencing any or all of the symptoms listed below could be beginning the menopausal transition. These symptoms can include the following:
- Changes in skin texture
- Frequent urinary tract infections
These symptoms associated with perimenopause and menopause can be inconvenient at times, but there are solutions. Currently, researchers are studying natural ways to control these symptoms with phytoestrogen-rich foods in cases where hormone replacement therapy isnt possible.
For now, there is not enough data on the effects of phytoestrogens. The claims about the potentially beneficial effects of phytoestrogens for menopausal symptoms might be overstated. Some clinical trials have found that the positive effects phytoestrogens can have on menopausal symptoms are about as good as those from a placebo. In addition, researchers may ignore the potential adverse effects in the hopes of finding a treatment that works. Before making changes in your diet, consult a health care provider and discuss possible outcomes for your health.
Lots of people want to know which foods are rich in phytoestrogen. Here are five different options for foods high in phytoestrogen, which some people claim might reduce typical symptoms associated with menopause.
Womens Health: 5 Incredible Food Sources To Boost Estrogen Levels Naturally
Estrogen is a hormone that holds a significant role in sexual and reproductive health. It is present in both men and women of all ages, however, huge volumes are found in women in their reproductive age. Estrogen carries out several functions in the female body including regulating the menstrual cycle, responsible for sex characteristics, reproduction and the development of breasts.
During menopause estrogen level naturally decline in women which can result in symptoms like hot flashes and night sweats and negatively impact your mood, sexual desire and bone health. Phytoestrogens are known as dietary estrogen that are naturally present in plant compound which works in a way very similar to that of estrogen.
Read on, to gain insight into how phytoestrogens work and know about the food sources that can facilitate the enhancement of estrogen levels.
Soybeans
Soybeans are protein-packed legumes that are processed into several plant-based products like tofu, tempeh and edamame, . The plethora of nutrients present in soybeans offer a ton of health benefits. They are bestowed with phytoestrogens isoflavones that exhibit estrogen-like effects in the body that maintains the female reproductive system and also helps to alleviate menopausal symptoms.
Berries
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Can I Check My Hormone Levels At Home
You can check your hormone levels at home with an at home hormone check that involves a simple self-blood collection.
It is now possible to check your hormone levels at home via female hormone checks that involves taking a blood sample at home. Blood samples are the most accurate way to check your hormone levels.
LetsGetChecked provide three female hormone checks that will offer more insight into your hormone levels from home.
See also:How do you Check Estrogen Levels From Home?
Taking a progesterone test will prove insightful if you suspect that you are living with estrogen dominance as it measures the volume of circulating progesterone in the blood.
LetsGetCheckeds range of Female Hormone Tests provides a broad picture of a womans hormonal health. This can provide you with an insight into your current fertility status or potential shifts in hormones with online results available in just 5 days and medical support available over-the-phone for support and guidance.
You should consider taking a female hormone test if:
- Youre looking to start a family
- Youre thinking about pregnancy down the line
- Youre interested in knowing more about your hormone levels
- Youre experiencing symptoms of hormonal imbalance