Top 5 Ways To Naturally Boost Your Hormones
Here are the top five strategies you can do today to hack your body and improve the levels of anabolic hormones flowing through your veins:
1. Get 7-9 hours of sleep every night.
To place the body into an anabolic state, adequate sleep is essential. While youre sleeping, protein metabolism occurs at a more proficient rate, mainly due to a big spike in GH release within the first hour or so of sleep. Then, smaller bursts of GH are secreted about every four hours. The more sleep you get, the more GH you produce.
On the other end, a lack of sleep contributes to an increase in cortisol production, a catabolic, muscle-damaging hormone, which will lower testosterone levels. Not good.
2. Do stress-reducing activities like meditation or yoga every day.
The modern way of life that most of us have become accustomed to also creates a constant, high degree of daily stress. Being overly stressed will quickly increase cortisol levels, cause testosterone levels to plummet and decreases the secretion of GH. Doing a daily stress-reducing activity will allow you to manage daily stress and minimize any negative effects.
3. Perform regular, high-intensity exercise with short rest periods.
Compound, multi-joint exercises at high-intensity with minimal rest between sets increases GH, IGF-1 and testosterone secretion. The release of this hormonal trifecta is proportionate to intensity. The more intense a workout, the more anabolic hormone is released.
Reach For These 5 Foods
While you cant get estrogen straight from the foods you eat, you can load up on foods packed with phytoestrogens, such as:
- Cruciferous vegetables
- Sesame seeds
- Pumpkin seeds
- Nuts such as hazelnuts, walnuts, chestnuts, and pistachios
Since these foods are healthy and keto-friendly, you should have no trouble including them in your diet.
The quality of your food is also crucial for healthy estrogen levels.
Avoiding processed foods and sugar helps ensure your body functions optimally and has everything it needs to produce enough estrogen.
Finding The Movement Cells
Next, the researchers examined the activity of a number of genes in the animals brains, noting that one, in particular, enthusiastically pumped out extra proteins when the animals brains were bathed in estrogen but became almost quiet when estrogen was absent. This gene, melanocortin-4, or Mc4r, previously had been linked in people to food intake and regulation of body weight. But the scientists now guessed it might also be the bridge between estrogen and the impulse to be physically active, an idea they substantiated by using high-tech genetic mapping techniques refined by one of the studys authors, Jessica Tollkuhn, an assistant professor at Cold Spring Harbor Laboratory School of Biological Sciences in Cold Spring Harbor, N.Y.
These techniques showed, in real time, estrogen binding to Mc4r genes in certain neurons, especially those in a part of the mouse brain involved in energy expenditure. These brain cells also shared connections with other neurons elsewhere in the brain that control the speed at which animals move. Taken together, this experiment showed estrogen firing up a particular gene that turns on certain brain cells that then should be expected to nudge an animal to move.
These results highlight the complexity of physical activity behavior, Dr. Ingraham said, and how the willingness to spontaneously move or not for any animal likely involves an intricate interplay between genetics, endocrinology and neurology, along with conscious deliberation.
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Being Overweight And High Estrogen
Your body produces estrogen in the adrenal glands, brain, and in your ovaries or testes, depending on your equipment. Another place both men and women produce estrogen is in adipose tissues.
As expected, the more fat cells you have, the more estrogen you will make. The more estrogen you make, the more fat you store. And then you make even more estrogen, and store more fat, and so on until you have more estrogen and fat than you know what to do with.
Your Homework: Follow The Top 5
Now that you have a basic knowledge of the hormones that make you a man, try following our top 5 tips. Dont worry about trying to follow them all at once, however. Thats how plans fail.
Instead, pick just one strategy from below the one that sounds the easiest to you and practice it for two weeks without missing a day.
Give it a few days and you may just feel like a brand new man.
- Get at least 7-9 hours of sleep every night.
- Do a stress-reducing activity like meditation or yoga every day.
- Perform regular, high-intensity exercise with short rest periods.
- Drink a protein/carbohydrate drink within an hour after working out.
- Eliminate or significantly reduce your intake of caffeine, alcohol, nicotine and other drugs.
About the Author: Calvin Buhler is a Scrawny to Brawny Coach. You can find him on .
What Happens To Estrogen As You Age
There are three types of estrogen in your body, depending on which stage of life youre in:
- Estrone : This is a weaker form of estrogen in women who are past the point of childbearing and are in menopause.
- Estradiol : Produced in the ovaries, this is the most common form of estrogen in non-pregnant women. This form peaks just before ovulation and drops right after it.
- Estriol : Created by a womans placenta during pregnancy, this is a weaker form of estrogen that becomes more dominant when a woman is pregnant since her body is no longer stimulating the release of an egg each month.
Even though women past childbearing years are more likely to experience drops in estrogen, its possible for this to happen a few years before menopause hits .
Its also possible for women who are still ovulating to experience low estrogen levels too.
Because of this, women of all ages must recognize the red flags signaling something may not be right with their hormone levels.
How Is Low Estrogen Treated
Women who have low levels of estrogen may benefit from hormonal treatment. Hormonal treatment is the standard for low estrogen. There are non-hormonal options to help relieve symptoms. Non-hormonal options are preferred for women at high risk for breast cancer, blood clots, stroke, or liver disease.
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Foods That Increase Estrogen Level
There are several estrogen-rich foods that may help boost your estrogen level. These foods contain phytoestrogen, which is a plant-based estrogen that mimics estrogen once it is processed by the body.
The following is a list of foods that are known for containing excessive amounts of phytoestrogens. It is important to keep in mind that estrogen rich foods may have unwanted effects in men.
Soybean products: Soy is a rich source of phytoestrogen and comes in a variety of easy to consume forms like soy milk, tofu, or edamame. Soy products are the greatest source of isoflavones, a class of phytoestrogen that can be easily consumed in your diet. Soy is also a great source of protein, making it an ideal meat substitute for vegans and vegetarians.
Flaxseeds: These little seeds contain up to three times the phytoestrogens of soybeans, but your body will not reap their benefits unless they are cracked or ground prior to consumption. Also high in fiber, flaxseeds will make you feel full and may aid in weight loss and in the reduction of cholesterol.
Sesame seeds: Whole seedsor even sesame oilcontain lignans that possess phytoestrogens. The seeds are also loaded with fiber and are a great source of minerals.
Beans: They are relativity high in phytoestrogens, but they dont get much attention. Beans are known for having a high fiber content, which helps to control cholesterol levels. Types of beans include peas, pinto bean, and lima beans
Low Estrogen During Menopause: Symptoms
The best way to confirm if symptoms are due to low estrogen levels caused by menopause is to see a health care provider. They will evaluate any symptoms and measure current hormone levels.
People in their late 40s or early 50s who are experiencing any or all of the symptoms listed below could be beginning the menopausal transition. These symptoms can include the following:
- Changes in skin texture
- Dry eyes
- Frequent urinary tract infections
These symptoms associated with perimenopause and menopause can be inconvenient at times, but there are solutions. Currently, researchers are studying natural ways to control these symptoms with phytoestrogen-rich foods in cases where hormone replacement therapy isnt possible.
For now, there is not enough data on the effects of phytoestrogens. The claims about the potentially beneficial effects of phytoestrogens for menopausal symptoms might be overstated. Some clinical trials have found that the positive effects phytoestrogens can have on menopausal symptoms are about as good as those from a placebo. In addition, researchers may ignore the potential adverse effects in the hopes of finding a treatment that works. Before making changes in your diet, consult a health care provider and discuss possible outcomes for your health.
Lots of people want to know which foods are rich in phytoestrogen. Here are five different options for foods high in phytoestrogen, which some people claim might reduce typical symptoms associated with menopause.
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How To Boost Hormone Production With Behavior
What increases the production of estrogen in your body is making sure that you put yourself in situations every day where youre dependent on someone.
If youre too independent, youll stop making estrogen.
Remember: Your estrogen levels need to gradually increase after your period and for the next 10 days leading up to ovulation.
So what are those things that will help stimulate estrogen?
- Take a class where youre dependent on an expert to teach you something
- Go to a doctor or specialist for information that will be meaningful to your health and wellbeing
- Participate in a relationship where you feel safe
- Enjoy a romantic date
- Spend time with a friend sharing a fun activity
One of the obstacles to generating estrogen is working independently because that behavior produces more of the male hormone: testosterone.
When your body is producing testosterone, it doesnt make estrogen.
However, theres a solution here!
If you anticipate coming home to a relationship or a lifestyle that stimulates your estrogen levels , your body will make estrogen during the day while also making the testosterone necessary to achieve your goals in the workplace.
After ovulation, leading up to your period, you want to focus on stimulating progesterone.
The best way to stimulate progesterone is to do things that you love to do where youre not dependent on someone.
This could be equal sharing or time alone.
Natural Solutions For Dryness
At menopause, vaginal blood flow falls. Dryness and irritation can occur, and bacteria infections that pass to the urinary tract are more likely.
What is to be done? First of all, even after the ovaries stop, the adrenal glands and the fat tissue continue to contribute to estrogen production after menopause. In addition, phytoestrogens in plants provide weak estrogen effects. Soy products, such as tofu, tempeh, and miso, contain huge amounts of these natural compounds.
The plant-derived estrogen and progesterone creams described above can be helpful. Used on a regular basis, these creams maintain a moist vaginal lining. However, please note that they should not be used as a sexual lubricant. Estrogen cream is a medication, not a lubricant, and it goes through any skin it touches, including mens. Many women prefer to avoid hormone creams entirely and use ordinary lubricants or moisturizers instead.
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Signs You May Have Estrogen Dominance
Estrogen is essential for many roles in the human body ranging from fertility, proper immune function, maintaining healthy bones and cardiovascular health as well as regulating blood sugar. Too much estrogen, however, can cause many unwanted symptoms and diseases. So, when it comes to estrogen, you want just the right amount and holistic gynecology in Atlanta can help you get there. Estrogen dominance is a term that we use when we believe you have too much estrogen compared to your other hormones.
Common signs and symptoms associated with Estrogen Dominance:
- Irregular menses and heavy bleeding
- Weight gain, especially in your hips, thighs and mid-section
There are many factors to consider when treating estrogen dominance and if you suffer with any of the above, you may want to consider working with a provider of holistic gynecology in Atlanta. The following are ways that you can start to address possible root causes for estrogen dominance:
1. Eliminate RegularlyIf you are not having regular bowel movements your body is unable to eliminate excess estrogen. Not having enough digestive enzymes and/or having low stomach acid are some potential causes for re-circulation of estrogen. Low magnesium levels, dehydration, low fiber intake, as well as dysbiois or an imbalance of bacteria in the gut can also contribute to poor elimination and estrogen dominance.
Written by CentreSpringMD
How To Track Your Estrogen Levels At Home
Whether you are looking to achieve your fertility goals, or tap into valuable information about your health, tracking hormone levels at home can help you and your doctor uncover valuable information about your cycles and hormone levels.
The science of tracking fertility hormones at home can be difficult to grasp. A personalized lab-quality and data-driven solution such as Mira Fertility can allow you to identify your unique patterns and offer personalized fertility insights. With its clinically proven accuracy, the Mira Analyzer tracks luteinizing hormone and estrogen giving you real-world data you can track and use, not to mention share with your healthcare provider. Mira takes the guesswork out of tracking and can help you make informed decisions about your reproductive cycle.
Medically Reviewed by Banafsheh Kashani, MD, FACOG
Banafsheh Kashani, M.D., FACOG is a board-certified OB/GYN and specialist in reproductive endocrinology and infertility at Eden Fertility Centers, and has been treatingcouples and individuals with infertility since 2014.
Dr. Kashani has conducted extensive research in female reproduction, with a specific focus on the endometrium and implantation.
Additionally, Dr. Kashani has authored papers in the areas of fertility preservation, and fertility in women with PCOS and Turners syndrome. She also was part of a large SART-CORS study evaluating the trend in frozen embryo transfers and success rates.
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Signs Of Estrogen Dominance And How To Fix It
- Estrogen dominance is essentially too much estrogen. Theres no set number that indicates estrogen dominance. Its the amount of estrogen you have relative to your other sex hormones.
- Estrogen is crucial for day-to-day functioning. Without it, you end up with vaginal changes that lead to painful sex and urination, hot flashes, moodiness, wonky periods, brain fog, and more.
- Too much estrogen can wreak absolute havoc on your whole body. It can cause things ranging from fatigue and anxiety to fibroids, endometriosis, abnormal menstruation, and breast cancer.
- Conventional medicine tends to prescribe hormonal birth control to alleviate symptoms of estrogen dominance, which can have a lot of side effects and make the problem worse in the long run.
- There are things you can do that not just alleviate symptoms, but get rid of the problem at its core.
It seems like female problems come in groups. Patients will learn they have fibrocystic breasts, then get treated for endometriosis or fibroids. A woman with a lifetime of heavy periods will end up at the fertility clinic. A man with a more womanly shape up top may find himself with sexual dysfunction down the road.
It all points to estrogen dominance, which is high estrogen levels. Theres no set number that indicates estrogen dominance. Its the amount of estrogen you have relative to your other sex hormones .
How Can I Increase My Estrogen Levels Naturally
There are certain factors surrounding hormonal balance that are beyond our control, such as aging, prescription medications, and certain health conditions. Outside of the factors that are beyond our control, some of the steps that you can follow to promote hormonal balance also bring with them a number of important health benefits.
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One of the worst enemies for men and women is high levels of estrogen. Period. In this video Im going to give you my three foods to avoid at all costs if youre trying to have the energy to stay focused in the office, and in the gym. At the end, Im going to give you a food that you can eat to help GET RID of the extra estrogen.
When we have high levels of estrogen, it generally means that we have lower levels of testosterone and higher levels of what is called aromatase activity. This aromatase activity is the enzymatic conversion of androsterone and testosterone into estradiol, more commonly known as E2 or estrogen. For what it is worth, high levels of estrogen cause excess belly fat, increased levels of the stress hormone cortisol and also fatigue causing a serious lack of drive and motivation.
Refined Sugar and Excess Carbohydrates
The first food is simply refined sugar and excess carbohydrates. The simplest way to put it is that when you eat carbohydrates and spike your insulin, you lower an important hormone called Sex hormone binding globulin. This hormone is responsible for binding testosterone and estrogen and when the hormone is too low, it leaves you with too much estrogen floating around in the bloodstream. This leads to a myriad of effects. Replace the carbs with healthy fats to stimulate testosterone production rather than killing it off.
Fat = Conversion to testosterone
sugar = no binding and more estrogen!
Non-organic Dairy Products
Dangers Behind Hormone Replacement:
When hormones such as thyroid, estrogen, & progesterone are supplemented through prescriptions, creams, & contraceptives such as birth control pills, they are abnormally flooding their body with an unnatural amount of hormones . This causes several responses within the body:
1) Reduced Receptor Sites: In response, the cell receptor sites for the particular hormone are reduced in an attempt to protect from too much hormone interaction. Therefore, one could have plenty of thyroid hormone, progesterone, etc, in the bloodstream, yet have poor cellular sensitivity.
2) Hormone Regulation is Altered: The hypothalamus and pituitary gland, key centers in the brain that control hormone secretion, are in a constant communication with hormonal cells to regulate and control the amounts of circulating hormones. If the brain senses that there is not enough hormone, it will signal for more production and secretion.
If it senses that there is too much, as is the case with hormone replacement, than it will slow down production. After a while, the constant bombardment of artificial hormone will shut down production of the natural hormone all together. The gland then atrophies and loses all function, making the hormone creams and pills a necessity.
3) Increased Liver Stress: An excessive bombardment of hormones taxes the liver, which desperately tries to break down the excess to effectively eliminate it from the body. Over time, the hormone eventually is stored in fat cells.