Estrogen, often referred to as the "female hormone," plays a crucial role in women's health throughout our lives. From puberty to menopause and beyond, this powerful hormone influences everything from bone density to mood regulation. While it's primarily associated with reproductive health, estrogen's impact extends far beyond that, affecting nearly every system in the body. However, not all women need to be concerned about increasing estrogen. In fact, many women today may experience excess estrogen, especially those of reproductive age.
During perimenopause or menopause is when estrogen levels naturally begin to decline. Other scenarios where low estrogen may be an issue include hypothalamic amenorrhea (due to extreme under-eating or over-exercising, often leading to very low body fat) and during breastfeeding, when the body is intentionally lowering it.
So, what are some natural ways to increase estrogen?
Before we dive in, it's important to note that hormone balance is complex and unique to each individual. What works for one woman may not work for another, and it's always best to consult with a healthcare provider before making significant changes to your lifestyle or diet, especially if you have any underlying health conditions. Still, there are some simple changes you can make to boost estrogen levels naturally:
1. Embrace phytoestrogens in your diet
Phytoestrogens are plant-based compounds that mimic estrogen in the body. While they're not identical to human estrogen, they can help alleviate symptoms associated with low estrogen levels. Foods rich in phytoestrogens include soybeans and soy products, flaxseeds, sesame seeds, garlic, peaches, and berries. Incorporating these foods into your diet can be a delicious way to support your estrogen levels holistically.
A note on breast cancer risk: There's a common myth that phytoestrogens may increase breast cancer risk, but the evidence shows they may actually reduce this risk. While it's always best to consult with your healthcare provider, research suggests phytoestrogens could be beneficial.
2. Prioritize healthy fats
Healthy fats are essential for hormone production, including estrogen. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in walnuts and chia seeds, can help support hormonal balance. Avocados, olive oil, and coconut oil are also excellent sources of healthy fats that can contribute to overall hormone health.
3. Get moving with regular exercise
Exercise isn't just good for your waistline; it's also beneficial for hormone balance. Regular physical activity can help regulate estrogen levels, particularly in postmenopausal women. Aim for a mix of cardio and strength training exercises. Activities like brisk walking, swimming, or cycling for 30 minutes a day, five days a week, can make a significant difference in your hormonal health.
4. Manage stress levels
Chronic stress can wreak havoc on your hormones, including estrogen. Finding effective ways to manage stress is crucial for maintaining hormonal balance. Consider incorporating stress-reduction techniques such as meditation, deep breathing exercises, yoga, or even simple activities like reading or taking a warm bath. Remember, self-care isn't selfish; it's essential for your health.
5. Get adequate sleep
Quality sleep is vital for hormone regulation. Aim for 7-9 hours of uninterrupted sleep each night. However, this can be difficult when dealing with low estrogen, which is often associated with night sweats and insomnia. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and keeping your bedroom cool and dark can help improve sleep quality. Using blackout curtains or a white noise machine can further support restful sleep.
6. Consider herbal supplements
Certain herbs have been traditionally used to support estrogen levels. These include black cohosh, red clover, and dong quai. However, it's crucial to approach herbal supplements with caution and always consult with a healthcare provider before starting any new supplement regimen. Some herbs can actually lower estrogen levels — DIM, for instance, is commonly found in women's herbal blends and is known to reduce estrogen. Be sure to consult with your doctor before starting any new supplement regimen, especially if you're trying to increase estrogen.
7. Maintain a healthy weight
Body fat plays a role in estrogen production, especially after menopause. Maintaining a healthy weight is important for overall hormone balance. Being significantly underweight can lead to low estrogen levels, while excess body fat can lead to too much estrogen. Finding and maintaining a healthy weight through a balanced diet and regular exercise can help keep your estrogen levels in check.
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8. Stay hydrated
While it might not directly boost estrogen, staying well-hydrated is crucial for overall health and can support your body's ability to maintain hormone balance. Aim for at least 8 glasses of water a day. If you find plain water boring, try infusing it with fruits or herbs for a refreshing twist. Remember, herbal teas can also contribute to your daily fluid intake.
9. Limit alcohol and caffeine
Both alcohol and caffeine can affect estrogen levels in the body. While moderate consumption may not cause significant issues, excessive intake can disrupt hormonal balance. If you're concerned about your estrogen levels, consider reducing your alcohol and caffeine intake. Opt for herbal teas or decaf options, and limit alcoholic beverages to special occasions.
10. Reduce exposure to xenoestrogens
Xenoestrogens are synthetic compounds that can mimic estrogen in the body. They're found in many everyday items, including certain plastics, pesticides, and personal care products. While it's impossible to avoid them completely, you can reduce your exposure by choosing organic produce when possible, using natural cleaning and personal care products, and avoiding plastics that contain BPA.
Embracing a holistic approach to hormonal health
By incorporating these strategies into your daily life, you're not just supporting your estrogen levels; you're nurturing your overall health and empowering yourself to take control of your well-being. Every small step you take towards better hormonal health is a step towards a happier, healthier you. Embrace the journey, be patient with yourself, and celebrate the positive changes you're making for your body and mind!
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.