How to Lower Estrogen During Menopause
When you’re going through menopause, there are many different ways you can lower your estrogen levels, including natural remedies, supplements, and diets. But, there are also some side effects you should be aware of. For instance, your body may start to develop osteoporosis if you don’t get enough calcium in your diet.
Stress
It’s important to keep in mind that hormones have a direct affect on our mood and anxiety. They play an important role in coordinating metabolic processes in the body.
Our hormones include progesterone, estrogen and testosterone. These hormones are responsible for various functions in our bodies, including regulating our reproductive systems.
Stress affects many of these functions, including our hormonal balance. When we’re under too much stress, our bodies produce excessive amounts of cortisol. This can lead to low estrogen levels.
Cortisol is the primary stress hormone, triggering our fight-or-flight response. Overtime, this can result in a hormone imbalance, which can contribute to depression, obesity and high blood pressure.
Excessive stress can cause a number of health issues, including infertility, low libido and high blood pressure. If you’re experiencing high levels of stress, you should seek help from a physician to help manage your stress.
High levels of stress can also lead to low levels of estrogen. Women who have low levels of estrogen are more susceptible to trauma and PTSD.
Fortunately, there are several natural ways to regulate your hormones. You can eat a healthy diet to lower your insulin levels, which will allow your liver to more efficiently process estrogen. In addition, you should exercise regularly.
You may also be able to control your estrogen levels through stress-reducing activities. Some examples of stress-reducing activities are gentle aerobic exercises, relaxation techniques and time in nature.
Keeping track of your menstrual cycle is essential to maintaining a healthy reproductive system. Skipping periods can indicate that your body is not getting enough nutrition.
You may also want to be extra vigilant about how you respond to stressful situations. Pay attention to how you feel, what you do in stressful situations, and what triggers your response.
Diet
The diet you eat is a powerful factor in controlling hormones. Certain foods can promote the production of estrogen while others can block it. This is why a healthy, well-balanced diet is important.
Diets that have a high concentration of fiber can help reduce the amount of circulating estrogen in your body. Fiber also works in your gut to remove waste, including excess estrogen.
Foods that have anti-estrogenic properties include citrus fruits, beets, broccoli, and cruciferous vegetables. These vegetables are rich in phytochemicals that can block the formation of estrogen.
Other foods that may lower estrogen levels include flaxseeds, nuts, white button mushrooms, and fatty fish. These foods contain omega-3 fatty acids, which are essential for the regulation of hormones.
Another way to maintain a healthy balance of hormones is to exercise. Exercise can boost testosterone and decrease circulating estrogen.
Some people choose to follow a ketogenic or plant-based diet. It can be a healthy option for those who are trying to lose weight. Eating a variety of fresh, organic foods can make a difference, too.
If you’re concerned about your hormonal health, talk to your doctor. Your doctor can determine your individual estrogen levels, as well as how you can manage them.
The USC/Norris Cancer Center has conducted a study on the connection between diet and estrogen dominance. They found that a diet that included more than half plant foods was linked to lower estrogen.
The researchers recommend eating a diet that includes at least ten percent of your calories from fat. Fat is known to be a precursor to estrogen, and can increase the risk of breast cancer.
You can also reduce your risk of breast cancer by eating a high-fiber diet. Legumes such as chickpeas and lentils are good sources of protein. Also, fatty fish are high in zinc, which is an essential element for the regulation of hormones.
Supplements
If you are experiencing symptoms of estrogen dominance, there are supplements you can take to reduce the levels. But, before you do, be sure to talk to your health care provider about the right supplements for your situation.
When your estrogen levels are out of balance, you might experience symptoms such as heavy periods, breast tenderness, and fibroids. You can also increase your risk for breast cancer, so it’s important to get your hormones back into balance.
In addition to a regular diet and exercise, there are a few supplements you can consider. A few of these are:
Vitamin D3: Studies have shown that vitamin D can lower estrogen levels in women with estrogen dominance. Vitamin D can be obtained through the sun, or you can take a supplement.
Magnesium: Magnesium is essential for a healthy hormonal balance. Foods rich in magnesium include:
Taurine: This is an amino acid that can help reduce high estrogen levels. It also helps with liver detoxification.
I-3-C: I-3-C is a plant nutrient that can help your body remove excess estrogen. It contains flavonoids and catechins. These compounds can help protect you from estrogen-related cancers.
Diindolylmethane: DIM is a byproduct of indole-3-carbinol. It’s a plant nutrient found in cruciferous vegetables.
Resveratrol: Grape juices contain resveratrol, a powerful antioxidant. Consuming grapes, cranberries, and blueberries can help your body decrease its estrogen level.
Other supplements to lower estrogen levels include:
Medicinal herbs: Milk thistle is a natural herb supplement that can help to reduce the amount of excess estrogen in your body. It can also promote the production of healthy estrogen products.
Omega-3 fats: Healthy fats like chia seeds, salmon, avocado, and olive oil can help support hormone production and reduce inflammation.
Natural remedies
If you have a hormonal imbalance, it is important to address it with a health care provider. Hormones are sensitive and can be affected by many different factors, including lifestyle choices, diet and stress levels.
One way to lower estrogen naturally is to eat a healthy diet. A diet that includes fiber and probiotic-rich foods can help support the body’s ability to maintain hormone balance. It may also increase the body’s ability to excrete excess estrogen through bowel movements.
Other ways to lower estrogen naturally include stress management and reducing your intake of xenoestrogens. These are chemicals that mimic estrogen in the body.
A diet that includes a large amount of fiber can also bind to estrogen. This can prevent it from being reabsorbed into the body. Some studies have found that eating a high-fiber diet can reduce the risk of developing breast cancer.
Exercise is another proven way to lower estrogen naturally. Performing aerobic exercises and yoga can lower stress, increase muscle tone and improve your mood. The more active you are, the more likely you are to maintain a healthy weight. Keeping your weight down can also help control your estrogen levels.
Another natural way to lower estrogen is by removing endocrine disruptors. Xenoestrogens are known to be found in certain processed and household items. You can avoid them by using stainless steel containers instead of plastic ones.
Diets that include cruciferous vegetables have been linked to healthier estrogen levels. They are high in Indole-3-Carbinol (I3C), a compound that can aid in lowering estrogen levels.
Other ways to lower estrogen naturally include drinking more water, consuming vitamin D and adding omega-3 rich fats to your diet. Omega-3s have been shown to lower the risk of heart disease and reduce inflammation.
Side effects of too much estrogen
Estrogen is a hormone that is produced by the ovaries. It is important to maintain a balance of estrogen in the body. Low levels of estrogen can cause many problems, including infertility and mood swings.
If you are experiencing any of the symptoms listed above, it is important to see a doctor right away. Your provider can determine the cause of the problem and recommend the best treatment options.
High estrogen levels can lead to several medical conditions, including cancer. The risk of endometrial cancer increases with the amount of estrogen a woman takes.
Hormone imbalances can also disrupt the menstrual cycle. As a result, symptoms such as bloating, heavy periods, and sleep disturbances may occur. These symptoms are exacerbated by stress, which can affect the production of cortisol, another hormone that can deplete the body’s ability to produce progesterone.
Another symptom of estrogen excess is gynecomastia, which is glandular growth on the breasts. This condition usually appears in stages.
Excessive alcohol consumption can increase the levels of estrogen in the blood, which can increase your risk of developing these symptoms. However, moderate amounts of alcohol are not harmful and can help the liver break down estrogen.
Dietary changes can also help to reduce the levels of estrogen in your body. To avoid chemicals that can deplete your estrogen, switch to an organic diet. Also, limit your exposure to pesticides and BPA.
Exercise can also help to restore a balanced hormonal environment. Additionally, a low GI diet is ideal. You should also try to avoid synthetic xenoestrogens. Synthetic xenoestrogens can be found in soaps, shampoos, pesticides, and household cleaning products.
Other health concerns related to high estrogen include endometriosis and uterine fibroids. In fact, some studies suggest that women who have these conditions have a higher risk of breast cancer.