Estrogen is a hormone naturally present in both men and women. Maintaining a healthy level of estrogen is important for both sexes, but women need more estrogen to perform normal bodily functions like pregnancy. During menopause, estrogen levels in women drop dramatically. Read on to learn about simple lifestyle and dietary changes to increase your estrogen.
Seeking Medical Help
Notice the symptoms. See your doctor if you’re experiencing symptoms that indicate hormone levels are out of balance, or symptoms that are affecting your health. Remember hormonal changes are completely normal, especially for women going through menopause. However, if you are not menopausal or perimenopausal or have severe symptoms, you should also see your doctor. Common symptoms may include:
Hot flashes or trouble sleeping?
Changes in sexual function or decreased fertility
Changes in cholesterol levels
Go to doctor. Before embarking on an estrogen regulation program, ask your doctor about the effects estrogen has on your body. While a lack of estrogen can lead to many problems, too much estrogen (or the risk of lingering at the wrong times) can lead to menstrual disorders, ovarian cysts, and breast cancer. .
Many cases lead to symptoms like hot flashes, loss of sex drive, and many other symptoms related to low estrogen levels. However, don’t assume estrogen levels are the cause of your symptoms. Talk to your doctor before taking any treatment to increase estrogen, including using natural supplements or herbal extracts.
Test for estrogen levels. There are many ways to test hormone levels. Your doctor can do a blood test for you. Your blood may also be tested for FSH (Follicle Stimulating Hormone), which is a hormone that regulates the production of estrogen and progesterone in the ovaries.
You should let your doctor know about any medications and supplements you are taking before the test. You should also inform your doctor about the hormonal contraceptive you use as that may affect the test results. Also discuss medical conditions including thyroid problems, sex-dependent hormone cysts, ovarian cysts, and unusual vaginal bleeding with your doctor, as these can affect your health. to the FSH concentration.
The FSH test is usually done on the second or third day of your menstrual cycle.
There are three types of estrogen: estrone, estradiol, and estriol. Estradiol is a type of estrogen that is measured by testing, normal levels are 30-400 pg/mL for premenopausal women (depending on whether or not you’re menstruating) and 0-30 pg/ mL for postmenopausal women. Concentrations below 20 pg/mL can cause hormonal symptoms such as hot flashes.
Try estrogen therapy. There are many estrogen therapies: pills, skin patches, gels, and creams. There is also vaginal estrogen in the form of pills, rings, or creams that are placed directly into the vagina. Talk to your doctor to see which therapy is right for you.
Changing Lifestyle and Diet
Quit smoking. Smoking can negatively affect the endocrine system, limiting its ability to effectively produce estrogen. Smoking in premenopausal women is associated with menstrual irregularities, infertility, and early menopause.
Gentle exercise. Exercise has been linked to a decrease in estrogen levels. Don’t overdo it, do it regularly. Gentle exercise is not only good for health, but it also reduces the risk of breast cancer in women and prolongs life in general.
Athletes can experience drastic drops in estrogen levels. This is because thin women often have difficulty producing estrogen. If you are an athlete or have a low body fat, see your doctor for an estrogen supplement.
Maintain a healthy diet. Your endocrine system needs a healthy body to function properly and produce normal estrogen levels. Women can’t absorb estrogen from the diet, but eating a variety of fresh foods gives you the best chance of naturally producing estrogen.
Eat soybeans and drink soy milk. Soy products, like tofu, contain genistin, a plant substance that has an estrogen-like effect. In large quantities, they can reduce symptoms of menopause. However, soy did not produce large changes in hormone levels. If you want to add soy products to your diet, you can try the following:
Miso sauce in small quantity
Raw Soybean Products (TSP), or feed made from raw soybean meal.
Reduce sugar use. Sugar can lead to a hormonal imbalance in the body. Switch from a simple starchy diet to a low-carb whole grain diet.
For example, instead of regular flour, choose whole grain flour. Eat pasta made with whole grains or brown rice.
Drinking coffee. Women who drink two or more cups of coffee (200 mg of caffeine) per day have higher estrogen levels than those who don’t. Caffeine may increase estrogen levels but not fertility. If you’re going to increase your estrogen to boost ovulation, coffee and caffeine aren’t necessarily going to help.
Use organic coffee. Most coffee is heavily sprayed, so drinking organic coffee reduces the risk of herbicides, pesticides, and fertilizers. Use unbleached filter bags. Many coffee filter bags contain bleach to get the white color, so try to find unbleached filter bags to be on the safe side.
Use coffee and caffeinated beverages in moderation. You shouldn’t have more than 400 mg of caffeine per day and should also aim to drink less than average.
Using Herbal Treatments
Take a chasteberry supplement. You can find this herb in tablet form at most drug stores. Follow the medication instructions for the dose. Chasteberry may reduce PMS symptoms, although there isn’t much scientific evidence to back that up. There is also no evidence that this herb is effective in reducing menopausal symptoms, increasing lactation, or increasing fertility.
Chasteberry has been shown to affect estrogen levels. However, the exact nature and extent of the effect has not been determined.
Avoid taking chasteberry if you are taking: birth control pills, medication for psychosis, medicine for Parkinson’s disease, or Metoclopramide, a neuroleptic drug that antagonizes dopamine.
Choose foods high in phytoestrogens. Phytoestrogens act as estrogen replacements in the body and are natural ingredients in some plants and herbs. Consider phytoestrogens if you are trying to relieve symptoms of low estrogen levels or menopause. Use phytoestrogens in moderation. If you are planning to become pregnant, you should avoid using phytoestrogens. Although large amounts of food are required to produce high levels of phytoestrogens, phytoestrogens have been linked to infertility and developmental problems. Foods and herbs that contain phytoestrogens include:
Legumes: soybeans, chickpeas, beans, and peas
berries: cranberries, plums, apricots
herbs: oregano, black cohosh, sage, licorice
vegetables: broccoli and cauliflower
Make herbal tea. Some herbal teas or herbal decoctions may increase estrogen levels or reduce symptoms of menopause or PMS without affecting estrogen levels. Dip the herb in a cup of hot water for 5 minutes.
Black tea and green tea. Black and green tea contain phytoestrogens.
Dong quai ( Angelica sinensis ). As an ingredient in traditional Chinese medicine, this herb can reduce symptoms of premenstrual syndrome. Do not use if you take anticoagulants such as warfarin.
Purple clover. Purple clover contains isoflavones that help relieve symptoms of menopause or PMS.
Ghost tree. This herb provides some estrogen-related benefits but not the effect of increasing estrogen levels. It can reduce menopausal symptoms such as hot flashes and vaginal dryness. Check with your doctor before using them as they can interact with some other medications.
Eat flaxseeds. Flaxseeds are one of the foods that contain the most phytoestrogens. Eat 1/2 cup of flaxseed meal for maximum effect. These nuts are also high in omega-3 fatty acids that may reduce the risk of heart disease, cancer, stroke and diabetes.
Adding flaxseeds to a healthy breakfast cereal or smoothie is a great way to eat them easily.