Diet-related causes of elevated estrogen levels Your overall diet can impact your hormone levels. Research shows that Western-type diets high in ultra-processed foods, added sugar, and animal foods (like red meat and eggs) are associated with high estrogen levels.
A great food source for balancing hormones is eggs, as they contain vitamin D and vitamin B6, which is beneficial for estrogen metabolism. Eggs are also a great source of HDL cholesterol, which is the healthy cholesterol your body needs for creating hormones.
What foods cause high estrogen? Foods that reportedly increase estrogen include flax seeds, soybean products, chocolate, fruit, nuts, chickpeas, and legumes. Before we delve into why these foods are said to increase estrogen, we need to look at two important definitions; phytoestrogens and lignans.
For example, progesterone is more likely to be present in full-fat dairy foods and egg yolks compared to lower fat or fat-free foods, and estrogens, per 100 g, were more concentrated in eggs versus the other foods.
Scientists believe that one of the reasons Western dietary patterns may cause high estrogen levels is that animal foods like red meat and eggs contain high levels of cholesterol. Cholesterol is a precursor to estrogen, so following a high cholesterol diet may lead to elevated estrogen levels in your body.
During ovulation, the egg is released from the follicle in the ovary into the fallopian tube. Once the egg has been released at ovulation, the empty follicle that remains becomes the corpus luteum (CL). The CL produces the hormones progesterone (in a higher amount) and oestrogen (in a smaller amount).
Avocado. Research shows that avocados can help reduce the absorption of estrogen and boost testosterone levels. They also improve heart health and aid in satiety. We need enough healthy fats to make hormones, and avocados are a great source of hormone building blocks.
All sprouts, including alfalfa, broccoli, and clover, contain a compound called sulforaphane. Sulforaphane helps the body to flush out excess estrogen by activating detox enzymes in the liver.
Eat a healthy diet: Eating a low-fat, high-fiber diet with very little processed sugar can make it easier for your liver to process estrogen. Limit your alcohol intake: Eliminating alcohol or drinking in moderation can help your liver break down estrogen. Reduce your exposure to synthetic xenoestrogens.
Tomatoes, kiwi, citrus fruits, cantaloupe, peaches, artichokes, bananas, asparagus, corn and cauliflower all boast great levels of vitamin C and they possess the phytoestrogen power you might be looking for to boost your estrogen.
Natural estrogen blockers are substances derived from plants or other natural sources that have the potential to block or reduce the effects of estrogen in the body. Some examples of natural estrogen blockers include wild nettle root, maca, chrysin, and grape seed extract.
Magnesium Key Role in Sex Hormone Production
Magnesium has been shown in many studies to be a regulating mineral. If your estrogen levels are too high or too low, then magnesium can help bring them back to stable levels, which will positively impact testosterone and progesterone.
Heart Disease
Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg. That's more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease. Eating eggs increases the risk of dying from heart disease, according to research published in Circulation.
Soy milk and yogurt are excellent foods high in estrogen when you want to boost your body's estrogen levels naturally. These soy-based foods are loaded with protein and calcium, which is crucial for optimal bone health and preventing osteoporosis in women.
Estrogen consumption is a primary concern, because the compound is identical in a chicken's body as it is in a human's body. Elevated levels of estrogen through consumption of chicken products has been connected to health problems later in life, like breast cancer and polycystic ovary syndrome.
Up your fiber consumption
While we all know that drinking less alcohol helps our livers function optimally, fiber influences the integrity of this essential organ as well. Additionally, high-fiber diets have been connected to lower estrogen levels and a reduced risk of breast cancer [16].
But citrus fruits may be able to take things a step further. Fruits like oranges, lemons, and grapefruits contain phytochemicals that can act as antiestrogens and target estrogen receptors, preventing the growth of cancer cells.
Dried fruits such as dates, prunes, and dried apricots contain high amounts of phytoestrogens (chemicals similar to estrogen that may have estrogen-like effects in the body), making them some of the foods to avoid with high estrogen levels (3, 49).
When it comes to females low estrogen count can lead to infertility on multiple grounds. Reduced estrogen level may be because of pituitary gland issues, such as in the case of excessive exercise, being underweight or having an eating disorder, leading to not releasing enough eggs during ovulation.
How can I check my hormone levels at home? Blood tests – At-home estrogen blood tests are quick and easy. You just need to prick your finger and collect a small blood sample in a vial. After that, you can send your sample to a lab for testing.