Cruciferous vegetables. Broccoli, cauliflower, kale, collard greens, brussels sprouts, turnips, arugula and all the other wonderful, sulfur-rich foods in this plant family contain 3,3'-diindolymethane (DIM). DIM is chemoprotective, helps reduce high estrogen levels and supports phase 1 of estrogen detox in the liver.
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.
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.
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.
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.
Red grapes are another estrogen-blocking food that men should consider consuming more if they find that their estrogen levels are higher than what they should be. There are actually two different types of chemicals in red grapes that assist with the blocking of a process in the body that produces estrogens.
“Drinking caffeine can increase estrogen levels in women, sometimes leading to an estrogen dominant state,” says Odelia Lewis, MD, a medical contributor to ABC News Medical Unit. “Estrogen dominance is associated with premenstrual syndrome, heavy periods, fibrocystic breasts, and even certain breast cancers.
Boiled eggs + avocado
Pair 2-3 boiled eggs with some avocado and garlic salt for the perfect, nourishing breakfast. Eggs contain fat and protein, avocado contains additional healthy fats, and garlic contains compounds that support healthy hormone metabolism and hormone balance.
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.
Summary. High estrogen levels can cause symptoms such as irregular or heavy periods, weight gain, fatigue, and fibroids in females. In males, they can cause breast tissue growth, erectile dysfunction, and infertility.
Maintaining a healthy lifestyle through a balanced diet, regular physical activity, proper sleep, and stress modification can help with managing and reversing hormonal weight gain and decreasing the associated health risks that may result if it is not addressed.
Cruciferous or brassica vegetables include broccoli, cauliflower, cabbage, brussel sprouts, kale and bok choy. These vegetables contain high levels of phytochemicals, known as indoles, can help support the body's ability to convert oestrogen into waste products in the liver.
Raspberries, blueberries, blackberries, and strawberries are all hormone balancing foods packed with great nutrients. Berries are rich sources of vitamin C, which regulates your progesterone levels, particularly during the luteal (PMS) phase of your cycle .
Products like eggs or milk contain high estrogen levels because they are produced in parts of the animal's body that regulate its hormones. Eating high estrogen foods can help people who suffer from various conditions related to low estrogen levels.
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.
However, there was also a reduction in testosterone level. Conclusion: In conclusion, ACV reduces the levels of estrogen and testosterone but increased progesterone level of Wistar rats.
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.
One study found that green tea consumption was linked to decreased levels of total estrogens. Catechins from green tea could act on aromatase by modulating the expression of CYP19 (aromatase) isoforms. This tea could also act on estrogen receptors and downplay the expression of this hormone.