Diets high in red and processed meats may increase estrogen in the body. If your diet's currently high in these foods, consider subbing in other protein sources like beans or fish. Maintain moderate body fat levels. Because fat tissue produces estrogen, losing excess body fat could help reduce estrogen levels.
Your provider can help you address a hormone imbalance based on what's causing it. In some instances, your provider may need to adjust your medications. If high estrogen is related to your lifestyle then diet, exercise, alcohol consumption, and sleep changes may help.
Fiber-rich foods: Foods high in fiber, such as whole grains, beans, and vegetables, may help to decrease estrogen levels by removing excess estrogen from the body. You can add these foods to your meals and snacks throughout the day.
Green tea consumption, but not black tea, was also associated with reduced levels of estrone and estradiol among postmenopausal women20. Green tea's estrogen reduction activity may result from tea polyphenols inhibiting aromatase, the key enzyme converting androgens to estrone or estradiol21.
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.
Lifestyle Changes. In addition to reducing your exposure to xenoestrogens, exercise, stress management, and proper sleep are all critical to hormonal balance. You should also stop smoking [11]. Exercising often results in sweating, which is one of your body's natural detoxification mechanisms.
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.
Having healthy eating habits goes a long way. Fiber-rich plant-based diets, as well as the Mediterranean diet, can have many health benefits. They can lower estrogen levels by providing the body with vitamins, minerals, and healthy types of protein and fat. Avoiding red meat and processed food is also recommended.
When estrogen is balanced, the right amount of fat helps carry out female reproductive functions. However, when there's too little or too much estrogen, weight gain often results. Overweight women typically have high amounts of estrogen, as do women in the first half of pregnancy.
These findings suggest that red wine contains a higher content and/or biologically more active phytoestrogens than does bourbon. The effects of bourbon and red wine congeners on (A) uterus weight and (B) luteinizing hormone (LH) levels of rats whose ovaries had been removed.
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.
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.
Anxiety and worry can disrupt daily activities, and hormonal imbalances such as serotonin or cortisol may be the root cause. Fluctuations in estrogen can also cause heightened anxiety.
What's considered a high estradiol level? Elevated estradiol levels—typically beyond 350 picograms per milliliter in venous samples in adult women who have regular menstrual cycles—can occur with certain medical conditions that lead to overproduction of the estrogen hormone.
Estrogen Excess
Just like excess testosterone and excess DHT can cause hair troubles, so can too much estrogen. For some women, excess estrogen may trigger hair loss because of a gene variant that affects the functioning of an enzyme (aromatase) that processes estrogen.
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 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 a hormone flush is to fix your gut.
Causes of high estrogen in women
Some medications can impact estrogen levels. Since fat tissues release estrogen, increased body fat can lead to high estrogen. Stress also impacts your estrogen levels through cortisol. Cortisol is produced as a response to stress.
But according to multiple studies, avocados may help! In addition to healthy fats, avocados contain plant sterols which can help block estrogen absorption and promote progesterone production. Avocados are also rich in beta-sitosterol – which can help balance the stress hormone cortisol.
Another source of estrogen in foods is animal estrogen. 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.
Apple cider vinegar balances acid/alkaline levels in the body, allowing good bacteria to flourish in your microbiome. Your microbiome houses the estrobolome, where excess estrogen is processed and eliminated from your body, preventing estrogen dominance.