Fruits, certain veggies, and whole grains have a high fiber content, which helps regulate estrogen. Reach for root veggies like sweet potatoes, squash, and carrots to accompany whole grains like quinoa and brown rice.
Red Meat
Consuming too much meat can disrupt hormonal balance as it increases the production of estrogen levels in your body. Good substitutes would be eating eggs and fatty fish like salmon and tuna, which are rich in omega 3 fatty acids with anti-inflammatory properties.
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.
Soy products are rich in phytoestrogens and can raise your estrogen levels if low. Soy products include tofu, edamame, soy milk, and fermented foods like tempeh, miso, and soy sauce.
Processed foods such as cookies, bread, and other packed foods are high on preservatives, sodium, and sugar. This dangerous combination increases inflammation and stresses the adrenal glands, putting you at risk of weight gain and severe hormonal imbalance.
In fact, if you're trying to balance your hormones, caffeine may be a no-go. Research shows that it can increase estrogen levels. While caffeine is known to give you a quick energy boost, it can also disrupt your hormones, particularly estrogen levels.
In most of our cases, plug the gaps as soon and as well as possible. The following foods will also restore hormonal balance by regulating stress, reducing inflammation, and thereby optimizing gut & period heath. 3. Magnesium-rich foods like almonds, pumpkin seeds, spinach, avocados, bananas, and dried figs.
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.
FOODS RICH IN VITAMIN C
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.
In terms of lowering estrogen levels, there is no surefire evidence that any particular drink can help women balance or lower their hormone levels. In saying that, research from the U.S. National Institutes of Health that drinking green tea daily could be linked to lower levels of estrogen in post-menopausal women.
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.
If you're concerned about your estrogen levels, you should ask for advice from your doctor. 1. Cruciferous vegetables: Vegetables such as broccoli, cabbage, and Brussels sprouts contain compounds called indole-3-carbinol and diindolylmethane, which may help to metabolize estrogen in the body and reduce excess 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.
Vitamin D3
In addition to supporting the immune system, optimal levels of vitamin D have been shown to lower estrogen levels in women with estrogen dominance. It's important to have your vitamin D levels tested at least several times a year!
The best dose of magnesium
A therapeutic dose of magnesium is at least 300 mg which usually equates to three capsules.