Estrogens are natural hormones mostly known for the role they play in a woman's fertility. However, an excess of these hormones in the body can lead to weight gain and can increase the risk of developing cancer, osteoporosis, thyroid problems and other ailments. Thankfully, it is possible to lower your estrogen levels through nutrition and a lifestyle change.
Steps
Method 1 of 3: Method One: Nutrition Supplements
Step 1. Eat more organic foods
While pesticides and other similar chemicals used in food production do not necessarily produce more estrogen, they still have similar effects to those produced by estrogen when the body absorbs them. Eating organic food will prevent these chemicals from entering your body.
Step 2. Get more fiber into your diet
The liver discharges estrogen into bile acids and the latter pass through the intestine during digestion. A high-fiber diet can help eliminate the estrogen contained in the bile.
High-fiber foods include fruits, vegetables, and whole foods
Step 3. Recognize which foods are polyphenols
Polyphenols are natural substances derived from plants. Recent studies suggest that they help reduce estrogen levels in the blood.
- Flax seeds can be especially beneficial. In addition to polyphenols, they also contain lignans, which can counteract the effects of estrogen in the body and interfere with estrogen production. However, they do contain plant-derived estrogens, known as "phytoestrogens," so you shouldn't eat too much.
- Other seeds, such as chia and sesame, have similar beneficial properties.
- Many unrefined grains also contain large amounts of polyphenols. Some of the best whole grains include wheat, oats, rye, corn, rice, millet, and barley.
Step 4. Look for foods that contain sulfur
Sulfur helps detoxify the liver by eliminating substances that damage it. As a result, the liver becomes more productive. Since the liver is responsible for metabolizing and breaking down estrogen in the body, a healthy liver can help lower estrogen levels.
Foods rich in sulfur include onions, green leafy vegetables, garlic, egg white, and citrus fruits
Step 5. Include more cruciferous vegetables in your diet
Cruciferous vegetables contain high levels of phytochemicals, which work in the body to block estrogen production.
Some beneficial cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy (Chinese cabbage), green cabbage, turnips, and turnips
Step 6. Eat more mushrooms
Many mushrooms help prevent the production of an enzyme called "aromatase". This enzyme is capable of converting androgen hormones into estrogen. By eating more mushrooms, you can reduce this conversion process and lower estrogen levels in the body.
Some of the most beneficial mushroom varieties include shiitake mushroom, portobello mushroom, crimini mushroom, and champignon mushroom
Step 7. Consume red grapes
The skin of red grapes contains a chemical known as "resveratrol", while the seeds contain a chemical component called "proanthocyanidin". Both of these substances are known to help block estrogen production.
Since both seeds and skins have properties that block estrogen production, you should eat red grapes that still contain seeds, instead of choosing a seedless variety
Step 8. Drink green tea
Green tea contains phytochemicals that can help reduce estrogen production in the body. In this case the research is still in the early stages, but the first results look promising.
Step 9. Eat some pomegranates
Pomegranates also contain phytochemicals. As noted above, phytochemicals are thought to have estrogen blocking properties.
In addition to eating fresh pomegranates, you can also drink pomegranate juice to get the same benefits
Step 10. Take the right vitamin supplements
Certain vitamins and minerals can help the body eliminate estrogen. Dietary supplements should never be completely relied upon, but they should be incorporated into the person's normal routine.
- Take a 1 mg folic acid supplement and vitamin B complex to help improve liver function. This can be especially helpful if you drink alcohol on a regular or semi-regular basis.
- A bacterial imbalance can interfere with the elimination of estrogen from the body, but probiotics can help restore balance in the digestive tract. Take a daily probiotic containing 15 billion units. Refresh the bottles and take one or two, twice a day on an empty stomach.
- Consider taking a fiber supplement to help boost your dietary fiber intake.
- Taking a regular multivitamin every day can be a good idea. These supplements contain zinc, magnesium, vitamin B6 and other nutrients, which can help break down and eliminate estrogen in the body.
Method 2 of 3: Method Two: Eliminations from Food
Step 1. Consume less alcohol
Estrogen is metabolized and filtered by the liver, but high alcohol levels can decrease this function. When liver function decreases, estrogen levels can rise.
If your estrogen levels are high but still low, limit your alcohol consumption to one glass per day or less. If your estrogen level is already high, completely eliminate alcohol from your diet
Step 2. Limit your consumption of dairy products
About 80% of the estrogen acquired through food comes from cow's milk and dairy products derived from cow's milk. Choose non-cow's milk dairy products, such as almond milk or rice milk.
- Cows are often milked while pregnant, when their estrogen levels are at their highest, which is why cow's milk can contain such high doses of estrogen.
- When consuming dairy products, choose useful sources. For example, yogurt can have many benefits as it contains probiotics.
Step 3. Reduce your consumption of junk food
Caffeine, fats and sugars can raise estrogen levels in the body, so you should limit your consumption as much as possible.
For example, even a cup of coffee can raise estrogen levels. Drinking up to four cups a day can increase estrogen levels by as much as 70%
Step 4. Avoid unfermented soy products
Soy contains plant components called "isoflavones" which mimic the effect of estrogen. So, if your estrogen levels are high, consuming unfermented soy can aggravate its effects.
Unfermented soy products include tofu and soy milk
Step 5. Reduce your consumption of red meat
Red meat can contain additives and hormones, which can stimulate estrogen levels in your body or act like estrogen.
When eating meat, look for the one labeled "organic" or "natural". Eating this meat will still cause you to consume the estrogen left over in the animal's natural reserves, but this way you won't eat excessive amounts of estrogen
Method 3 of 3: Method Three: Lifestyle Changes
Step 1. Exercise more often
In particular, moderate to high intensity exercises have the greatest impact on estrogen levels. Aim for 15 to 30 minutes of moderate-intensity physical activity every day to start lowering your estrogen levels quickly.
- Research suggests that postmenopausal women should get at least three hours a week of moderate-intensity physical activity if they want to significantly reduce the amount of estrogen circulating in their body.
- Instead of doing muscle toning exercises, focus more on aerobic activities, such as walking, running, and biking.
- Physical activity can also lead to weight loss. Since estrogen can hide in body fat cells, having fewer fat cells means you also have less estrogen.
Step 2. Reduce Stress
In order to manage stress, the body burns large amounts of progesterone and creates the stress hormone cortisol. A consequence of this process is a relative excess of estrogen.
It may seem impossible to completely eliminate stress from your life, but there are some things you can do to try and reduce it. Eliminate any avoidable and predictable sources of stress that you regularly confront. To counteract the effects of stress that you can't avoid, find activities that help you relax - meditation, reading, light exercise, therapy, and so on
Step 3. Try an infrared sauna treatment
Infrared sauna treatments are a common detoxification practice. These treatments are thought to help balance hormones by stimulating the body's fat cells to eliminate the estrogen stored in them.
During an infrared sauna, the radiation safely warms your skin, causing you to sweat more. Sweat helps cool the body, but it also releases toxins that form in the body, including excess estrogen
Step 4. Get enough sleep
Bad sleep habits can reduce the amount of melatonin in the body. Melatonin helps protect your body from excess estrogen, so a reduction in melatonin can lead to an increase in estrogen.
- Aim for 7-8 hours of sleep a night.
- Make your room as dark as possible. Research suggests that darker rooms often allow for deeper sleep, and deeper sleep helps produce more melatonin.
Step 5. Avoid handling material that may contain toxins
In particular, certain plastics and cosmetics can contain xenoestrogens, and these estrogens can creep into your body when you handle these materials routinely.
- Perfumes and scented products are a possible threat, and many toiletries contain harmful parabens.
- Plastic bottles and cups can make you take in harmful phthalates.
- Metal cans can contain high levels of BPA (hormone alterators).
- Tile and tile adhesive may contain carbon.
- Gases from detergents and strong chemical cleaners can also negatively impact your hormones.
Step 6. Consult your doctor about stopping some medications
You should never stop taking medications without consulting your doctor first. That said, if you are concerned about high estrogen levels in your body, you may want to ask your doctor to limit or stop certain estrogen-related medications.
Antibiotics can kill or damage useful bacteria in the digestive tract. These bacteria help eliminate estrogen from the body, so destroying them can cause an increase in the amount of estrogen
Warnings
- This article is intended to provide general guidelines only. If you feel you have dangerously high levels of estrogen in your body, talk to your doctor about the best therapy for your needs.
- You should always consult your doctor before making any drastic changes to your diet, lifestyle or medications.
