How to Increase Estrogen Naturally

What is Estrogen?

Estrogen is a group of hormones primarily responsible for the development and regulation of the female reproductive system and secondary sexual characteristics. It plays a crucial role in menstrual cycles, fertility, bone health, mood regulation, and more. There are three primary types of estrogen in females: estradiol, estrone, and estriol.

How to Increase Estrogen Naturally?

Here are 12 Ways on How to Increase Estrogen Naturally:

1. Eat estrogen-rich foods

If you are a lover of flaxseeds and wonder on how to increase estrogen naturally in females, you need to incorporate foods like flaxseeds, chickpeas, lentils, and sesame seeds into your diet. So, these seeds are a great source of both lignans and isoflavones.

• Lignans and isoflavones are both classified as phytoestrogens, which means they are plant-based compounds that have a weak estrogen-like effect in the body. Additionally, When you consume lignans, gut bacteria breaks them down into enterolignans, which are the ones that have weak estrogenic properties. So, for Isoflavones, 40-50 milligrams per day intake is a commonly studied amount.

  • Flaxseeds: These champions of lignans! One tablespoon of ground flaxseed packs about 1.6 grams of lignans. However, they are low in isoflavones.

  • Chickpeas and Lentils: These legumes offer a moderate amount of isoflavones. One cup of cooked chickpeas has about 120 milligrams, while lentils provide around 80 milligrams per cup. Their lignan content is minimal.

  • Sesame Seeds: Sesame seeds offer a bit of both. One ounce contains about 5 milligrams of isoflavones and 1.3 grams of lignans.

2. Consume phytoestrogens

Foods rich in phytoestrogens, such as legumes, whole grains, nuts, and seeds, can help boost estrogen levels.

• Phytoestrogens are like plant copycats of estrogen. They are natural compounds found in some foods that have a weak estrogen-like effect in the human body. So, their structure is similar to real estrogen, allowing them to fit into the same spots (receptors) on cells. But, they’re much weaker than real estrogen.

  • Soybeans, One cup of cooked soybeans provides around 50 milligrams of isoflavones. Legumes like chickpeas and lentils contain a moderate amount of isoflavones (around 80-120 milligrams per cup cooked) but minimal lignans.
  • Whole grains and nuts are generally low in both isoflavones and lignans.

3. Explore Acupuncture or Massage Therapy

Acupuncture and massage therapy may offer relaxation and stress relief, which can indirectly influence estrogen levels. While research is ongoing, these practices may be worth considering as complementary therapies. Since stress hormones can disrupt the delicate balance of estrogen and other hormones.

4. Exercise regularly

Regular physical activity can help regulate hormone levels, including estrogen. So, this can have a domino effect on your overall health, improving metabolism, reducing stress hormones, and potentially even boosting levels of beneficial hormones for mood and energy.

5. Manage stress

Chronic stress can disrupt hormone balance, so practicing stress-reducing techniques like meditation, yoga, or deep breathing exercises can be beneficial. So, when you’re constantly stressed, your body goes into fight-or-flight mode, pumping out stress hormones like cortisol. This can wreak havoc on your delicate hormonal balance, including estrogen levels. By incorporating stress-reducing techniques like meditation, yoga, or deep breathing exercises, you can help calm your body’s stress response. This, in turn, can create a more favorable environment for your hormones to function properly.

6. Get enough sleep

Aim for 7-9 hours of quality sleep each night to support hormonal balance. So, while getting enough sleep doesn’t directly increase estrogen production, it plays a crucial role in creating a hormonal environment that supports healthy estrogen function. During quality sleep, your body releases hormones in a specific rhythm, including hormones that regulate estrogen production. When you’re sleep deprived, this rhythm gets disrupted, potentially leading to imbalances in estrogen and other hormones. Aiming for 7-9 hours of quality sleep each night helps ensure your body has the time it needs to regulate hormones effectively, promoting overall well-being and potentially creating a more favorable environment for healthy estrogen function.

7. Avoid excessive alcohol consumption

Alcohol can interfere with estrogen metabolism, so limit your intake to support hormone health. So, this can lead to a two-pronged attack on your estrogen levels:

• Delayed Breakdown: When you drink alcohol, your liver focuses on breaking it down first, putting the breakdown of estrogen on hold. This can lead to temporarily higher levels of estrogen circulating in your body.

• Reduced Production: Chronic heavy alcohol consumption can also disrupt the processes involved in creating estrogen, potentially leading to lower overall production in the long run.

8. Stay hydrated

Drinking plenty of water can help support overall health and hormone balance. Here’s how drinking plenty of water can indirectly influence estrogen:

• Hydration for Hormone Function: Many bodily functions, including hormone production, rely on proper hydration. Water helps transport nutrients and hormones throughout the body, ensuring they reach their target sites for optimal function. Dehydration can hinder this process, potentially affecting estrogen production and how it works in your body.

• Estrogen Elimination: Water also plays a vital role in flushing out waste products, including excess estrogen that your body doesn’t need. When you’re dehydrated, this elimination process can become less efficient, potentially leading to imbalances.

• Balanced Estrogen Metabolism: Staying hydrated can also support the liver, a key player in estrogen metabolism. The liver helps break down and remove excess estrogen from the body. When you’re dehydrated, the liver’s function can be compromised, impacting its ability to manage estrogen effectively.

9. Limit exposure to hormone disruptors

Minimize exposure to endocrine-disrupting chemicals(EDCs) found in certain plastics, pesticides, and personal care products. Furthermore, EDCs can mimic estrogen or block its natural function. So, this can confuse your body’s hormonal messaging system. In some cases, EDCs might trigger the production of abnormal estrogen metabolites, potentially disrupting the delicate balance needed for healthy estrogen function.

Additionally, Some EDCs can interfere with the pathways involved in creating estrogen. This can lead to a decrease in overall production or disrupt the regulation of estrogen levels.

10. Consider herbal supplements

Certain herbs like black cohosh, red clover, and dong quai may help support estrogen levels, but consult with a healthcare professional before adding supplements to your regimen.

11. Eat a balanced diet

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support hormone balance and overall health. Furthermore, healthy fats, like those found in fish, avocados, nuts, and seeds, can help regulate hormone balance. They contribute to a feeling of fullness, which can indirectly influence hormones like leptin that can impact estrogen levels. Also, some healthy fats may even have weak estrogen-like properties that can offer mild support.

Additionally, fiber from fruits, vegetables, and whole grains aids in digestion and elimination. This helps remove excess estrogen and its metabolites from the body, promoting healthy estrogen metabolism

12. Consult with a healthcare provider

Finally, consult health provider for proper diagnosis and recommendation. So, if you suspect a hormone imbalance or have concerns about your estrogen levels, consult with a healthcare professional for personalized advice and treatment options.

Signs of Low Estrogen?

Signs of low estrogen levels in females may include:

1. Irregular or absent menstrual periods: Low estrogen levels can lead to irregular menstrual cycles or even amenorrhea (absence of menstruation).

2. Hot flashes and night sweats: These symptoms are commonly associated with menopause, which is characterized by declining estrogen levels.

3. Vaginal dryness: Reduced estrogen levels can lead to vaginal dryness, itching, or discomfort during intercourse.

4. Mood changes: Low estrogen levels may contribute to mood swings, irritability, anxiety, or depression.

5. Fatigue: Some individuals with low estrogen levels may experience increased fatigue or low energy levels.

6. Difficulty sleeping: Hormonal fluctuations, including low estrogen levels, can disrupt sleep patterns and lead to insomnia or difficulty staying asleep.

7. Decreased libido: Low estrogen levels may result in a reduced interest in sex or difficulty becoming aroused.

8. Changes in bone density: Estrogen plays a crucial role in maintaining bone health, so low levels of estrogen can increase the risk of osteoporosis or bone fractures.

9. Cognitive changes: Some research suggests that low estrogen levels may be associated with cognitive changes, including difficulty concentrating or memory problems.

Causes of Low Estrogen Levels?

Several factors can contribute to low estrogen levels in females. Some common causes include:

1. Menopause: As women age, their ovaries produce less estrogen, leading to a natural decline in estrogen levels during menopause.

2. Primary ovarian insufficiency (POI): Also known as early menopause or premature ovarian failure, POI occurs when the ovaries stop functioning normally before the age of 40, leading to reduced estrogen production.

3. Hypothalamic amenorrhea: Excessive exercise, extreme weight loss, stress, or certain medical conditions can disrupt the hypothalamus, a part of the brain that regulates hormone production, leading to low estrogen levels and irregular or absent menstrual periods.

4. Ovariectomy (ovary removal surgery): Surgical removal of one or both ovaries, often performed as part of a hysterectomy or due to conditions like ovarian cysts or cancer, can result in decreased estrogen production.

5. Certain medications: Some medications, such as chemotherapy drugs, hormone therapy for breast cancer, or certain hormone-based contraceptives, can lower estrogen levels as a side effect.

6. Eating disorders: Severe calorie restriction, excessive exercise, or other behaviors associated with eating disorders can disrupt hormone levels and lead to low estrogen levels.

7. Genetic factors: Some individuals may have genetic conditions that affect ovarian function and estrogen production, such as Turner syndrome or Fragile X syndrome.

8. Chronic illness or medical conditions: Conditions such as autoimmune disorders, thyroid disorders, pituitary gland disorders, or chronic kidney disease can affect hormone production and lead to low estrogen levels.

10. Excessive alcohol consumption: Chronic alcohol abuse can interfere with estrogen metabolism and lead to low estrogen levels.

How to Treat Low Estrogen?

Various approaches can be considered to treat low estrogen levels based on individual needs and health conditions.

1. Hormone Replacement Therapy (HRT):

Hormone replacement therapy involves supplementing the body with synthetic hormones to restore estrogen levels.

2. Natural Remedies

Natural remedies can also help increase estrogen levels. These may include maintaining a healthy weight, reducing excessive exercise, and incorporating natural foods or supplements like soy into the diet.

3. Vitamin and Mineral Intake

Consuming foods rich in vitamins and minerals that support estrogen production, such as boron and Vitamin B, can help the body produce and utilize estrogen more effectively.

4. Herbal Supplements

Certain herbs and medicinal plants, such as black cohosh and red clover, are believed to help manage symptoms of low estrogen. However, the evidence for their effectiveness is not very strong, and it’s essential to consult with a healthcare provider before trying herbal remedies.

5. Lifestyle Changes

Maintaining a balanced diet, staying physically active, and managing stress levels can also support hormone balance and overall health, potentially aiding in the management of low estrogen levels.

Conclusion

FAQs

What are the forms or types of estrogen?

Which vitamin increases estrogen?

Is estrogen low during menstrual periods?

During the menstrual cycle, estrogen levels fluctuate, reaching their lowest point just before ovulation and then rising again afterwards. Here’s a breakdown of estrogen levels during the menstrual cycle:

• Follicular Phase: This phase starts on the first day of your period and lasts for roughly two weeks. During this time, estrogen levels steadily rise. The rising estrogen stimulates the lining of your uterus (endometrium) to thicken in preparation for a potential pregnancy.
• Ovulation: Around the middle of your cycle, ovulation occurs. This is when a mature egg is released from the ovary. Estrogen levels reach their peak just before ovulation.
• Luteal Phase: After ovulation, the remaining follicle transforms into the corpus luteum, which produces progesterone. Estrogen levels start to decline during this phase. If pregnancy doesn’t occur, the corpus luteum deteriorates, and both estrogen and progesterone levels drop significantly. This drop triggers the shedding of the uterine lining, leading to your menstrual period.