Several observational studies have found an inverse association between physical activity and circulating estrogen levels [11, 12]. This effect may be mediated by the decrease in fat mass [13], the main source of estrogens in postmenopausal women.
A small study suggests that regularly doing 5 hours of aerobic exercise per week may help lower the amount of estrogen-sensitive tissue in the breasts in premenopausal women at high risk for breast cancer.
"This study indicates that exercise can lower levels of circulating estrogens and increase levels of a protein called sex hormone binding globulin (SHBG — a blood-borne protein) that binds up free-estrogen in the serum," McTiernan said.
Since estrogen can cause breast cancer cells to develop and grow, less estrogen in the body could lower breast cancer risk. A study found that postmenopausal women who regularly did intense exercise for a year had lower levels of estradiol, a type of estrogen, compared to women who didn't exercise.
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.
In 2 months: You can improve estrogen metabolism and reduce PMS symptoms. Estrogen dominance is at the root of most hormonal conditions, so flushing the excess hormones from your body is essential to maintaining your overall health. One critical way to do this is to fix your gut.
As one regularizes walking as a daily routine, not only serotonin but also dopamine(another feel-good hormone) is released. Dopamine is the hormone that gives us the pleasurable feeling after receiving a reward, in this case the results which show on your body after integrating walking as a daily activity.
Regular exercise can help to decrease excess circulating estrogen levels, improving symptoms of PMS and other estrogen-dominant conditions. Studies of the PCOS population have also shown that exercise can help improve the regularity and quality of menstrual cycles, contributing to better hormone regulation.
Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook. This differs from going for a run which temporarily increases cortisol levels as your body thinks you're in a moment of stress.
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.
Having a high body fat percentage can lead to estrogen dominance. This may be fixed by having an active lifestyle and exercising regularly. Studies have pointed out that weight loss has the potential to reduce circulating estrogens, and the best results may be obtained by combining regular exercise with a healthy diet.
Beyond any specific workout routine, aim to walk daily (a good goal is 10,000 steps per day, as often as you can) and spend as little time as possible being sedentary. Try to be mindful of how often you move.
Exercise has been shown to affect our hormone levels in a few ways. Regular exercise has been shown to reduce estrogen levels by 18.9% and progesterone levels by 23.7%.
However, some individuals experience continuous irregular hormone imbalance. There are various reasons for its cause. This could be due to increased stress, genetics, disease, medication, blood sugar levels, or a certain diet or food that we tend to consume in high amounts.
Genes associated with follicle growth were not significantly altered by vitamin D3. However, it increases expression of genes involved in the estrogen-biosynthesis. Further, estrogen concentrations in porcine granulosa cell-cultured media increased in response to vitamin D3.
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.
Aromatase inhibitors stop the body from making estrogen. Selective estrogen receptor modulators (SERMs) block the action of estrogen on certain cells. Selective estrogen receptor downregulators (ERDs) block the action of estrogen on certain cells.