Sunday, July 14, 2024

How To Get More Estrogen In Your Diet

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Hormones such as estrogen, testosterone, adrenaline and insulin are extremely important chemical messengers that affect many aspects of your overall health.

Conventional treatments for hormonal imbalances typically include synthetic hormone replacement therapies, birth control pills, insulin injections, thyroid medications and more. Unfortunately, for the majority of people;suffering from hormonal disorders,;relying on these types of synthetic treatments often does three things:

  • It makes people dependent on taking prescription drugs for the rest of their lives in order to keep symptoms under control.
  • It simply masks;the patients symptoms, but doesnt solve them, which means that the patient can continue to develop abnormalities in other areas of the body while the disorder progresses.
  • It potentially causes a higher risk for serious side effects, such as stroke, osteoporosis, anxiety, reproductive problems, cancer and more.
  • Is it possible to balance hormones naturally? The good news is: yes, in many cases it is. Below youll learn about some root causes of hormonal problems, as well as about treatment options to help you balance your hormones naturally.

    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 To Test Your Hormone Health

    If you are concerned about your hormone health, you can have your hormone levels tested in the following ways:

    • Saliva testing: Saliva testing measures your bodys hormones levels at the cellular level. A saliva test can measure your estrogen, progesterone, testosterone, cortisol and DHEA levels. When you provide and test multiple samples over time, your healthcare provider can formulate charting changes in hormones with saliva testing.
    • Blood testing: This type of hormone test requires that your blood is collected at a lab and then measured for hormone levels. A blood test can measure free and total hormone levels, which saliva and urine testing cannot do.
    • Urine testing: A urine hormone test requires that you collect every drop of urine for a 24-hour period. Then your urine is tested to identify each hormone that is present and at what levels on that particular day. This is the most extensive hormone health test because it measures your hormone levels throughout the entire day, instead of the levels for a moment in time, which is the case for blood and saliva tests.
    • Follicle-stimulating hormone testing: This type of test is commonly used to measure the hormonal status of premenopausal women who are beginning to experience symptoms of menopause.

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    Keeping Or Restoring Strong Healthy Bones

    Osteoporosisthinning of the bone tissueis common, particularly among Caucasian women, after menopause. The cause is not an inadequate calcium intake, ordinarily. The problem is abnormally rapid calcium loss, aggravated by the following five calcium wasters:

  • Animal protein. When researchers feed animal protein to volunteers and then test their urine a little later, it is loaded with calcium, which comes from their bones. Heres why. A protein molecule is like a string of beads, and each bead is an amino acid. When protein is digested, these beads come apart and pass into the blood, making the blood slightly acidic. In the process of neutralizing that acidity, calcium is pulled from the bones. It ends up being lost in the urine. A report in the American Journal of Clinical Nutrition showed that when research subjects eliminated meats, cheese, and eggs from their diets, they cut their urinary calcium losses in half.17 Another study showed that a high ratio of animal protein to vegetable protein in the diet increases bone loss and risk of fracture in postmenopausal women.18 Switching from beef to chicken or fish does not help, because these products have as much animal protein as beef, or even a bit more.
  • Caffeine. Whether it comes in coffee, tea, or colas, caffeine is a weak diuretic that causes calcium loss via the kidneys.21 Caffeine intakes of >300 mg per day have been shown to accelerate bone loss in elderly postmenopausal women.22
  • Tips To Balance Your Hormones:

    How To Eliminate Estrogen Dominance Naturally and Confidently

    Here are 12 key strategies to help reduce estrogen dominance balance your hormones.; This is a great place to begin when it comes to improving your health.

    If after 3-4 months you are not seeing the progress and changes you want than you should consider working with a functional health practitioner so they can do some detailed lab work with you and figure out a customized treatment plan to address your unique challenges.

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    Eight Oestrogen Rich Foods For Menopause

    Phytoestrogens are plant-based agents that naturally imitate oestrogen in the body. Due to their unique bioactivity, these compounds have received increasing attention for their beneficial health effects.Oestrogen falls sharply in menopause, causing a host of symptoms, such as hot flushes, mood swings, and fatigue. Phytoestrogens are thought to have a balancing effect on hormones, combating low oestrogen, and supporting your health during this time.We can categorise phytoestrogens into three groups: isoflavones, coumestans, and lignans. Consuming more foods with oestrogenic properties may be a helpful addition or an alternative to hormone replacement therapy .

    What Causes Estrogen Dominance

    There are two ways your body can experience higher levels of estrogen in relation to progesterone. Firstly, your body can create too much estrogen endogenously or struggle to properly eliminate natural estrogen through the liver and bowel.

    Secondly, exposure to exogenous of estrogen-like substances can increase estrogen levels in the body. These substances are often referred to as endocrine-disrupting chemicals and act similarly to estrogen in our bodies.;

    For the majority of women in my clinic, it is a combination of these factors that contributes to estrogen dominance over time, rather than one specific cause.;

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    How To Increase & Boost Estrogen Levels

    Why Should I Increase & Boost Estrogen?

    Increase Estrogen Through Supplementation

    Why Should I Increase & Boost Estrogen?

    I was born with less of an ability to create the hormone that is so important to who I am!

    Boost Estrogen Through Diet

    Why Should I Increase & Boost Estrogen?

    I began my journey of Estrogen Boosting through ;diet.

    Increase Estrogen Through Supplementation

    Increase Estrogen Through Supplementation

    Increase Estrogen Through Supplementation

    I quickly realized that I needed an Estrogen Booster to get the results I so desperately wanted!

    Naturally Boosting Progesterone Levels

    Increase Estrogen Levels Naturally

    Progesterone keeps estrogen production in check. When your body isnt producing enough, you may start to notice symptoms such as insomnia, increased stress, a decreased sex drive, depression, and weight gain.

    If you allow the deficiency to continue, you could suffer severe consequences in the long-run. Youll experience more painful periods, a heightened risk of breast cancer, and increased bone density loss.

    Ahead are some of the ways you can naturally boost your progesterone levels while decreasing your bodys natural estrogen production, resulting in a hormone balance in your body.

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    Did You Find This Article Helpful Let Me Know In The Comments Below

    P.S. – keen to dig deeper into what your period and hormones are trying to tell you?

    How To Keep Estrogen At Optimal Levels

    To balance estrogen levels naturally and prevent the weight gain that happens with an estrogen imbalance, youll want to do the following:

    • Commit to a regular exercise routine. Many studies, including this 2012 one, published in the Journal of Clinical Oncology, explain how exercise lowers estrogen levels in obese women.
    • Eat your fiber. Fibrous foods help decrease elevated estrogen levels.
    • Eat veggies in the cruciferous family. These include broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. Anything green and leafy is always a good idea, too!
    • Reduce your exposure to endocrine disruptors. Endocrine disruptors are chemicals that interfere with our natural hormones. Avoid plastic containers, cans, or water bottles made with BPA. Never microwave plastic.
    • Choose organic foods when possible, and choose phthalate-free cosmetics and personal care products.
    • Consider bioidentical hormone replacement therapy, which uses plant-based hormones identical to those produced naturally by the human body to keep hormones balanced.

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    Increase Your Consumption Of Cruciferous Vegetables

    Cruciferous veggies are a great source of sulfur-containing compounds called glucosinolates.

    Glucosinolates are very beneficial for supporting the livers detoxification work .

    To help lower your estrogen levels, add the following cruciferous veggies to add your diet:

    • kale
    • radishes
    • rutabaga

    Now, as I mentioned in the previous point, DIM is also found in cruciferous veggies.

    So you might be wondering, why take the supplement when I could just eat cruciferous veggies ?

    Well, the truth is you get better results when you combine cruciferous foods with a DIM supplement.

    You see, the whole veggies contain vitamins, minerals, enzymes and other nutrients that cant be perfectly bottled up.

    As for the supplement, it allows you to get more DIM than you could from food alone.

    Combined together, you can really amplify your results!

    Learn More With Overcoming Estrogen Dominance

    GOOD TO BE HOME: A Naturopathic Approach to Women

    The body has an amazing ability to heal. We just need to give it the right resources.

    In Overcoming Estrogen Dominance, my goal is to empower and give you the tools to take control of your hormones and health.

    More than 70% of women experience estrogen dominance. The symptoms range from lumpy and fibrocystic breasts to thyroid nodules, hot flashes, fibroids, uterine polyps, painful, heavy or irregular periods to infertility and miscarriages, from mood swings to insomnia, weight gain to fatigue.

    So many women have experienced the pain and frustration that comes when they feel their symptoms and complaints are dismissed or minimized. This is particularly true for women who are experiencing the symptoms of hormone imbalance. Even when doctors do offer treatment, its typically in the form of prescription medication or invasive surgical procedures.

    In Overcoming Estrogen Dominance, I hope to show that those extreme interventions are often unnecessary, and to give women a roadmap to reverse estrogen dominance using food, herbs, supplements and natural protocols to rebalance hormones.

    To get your copy of Overcoming Estrogen Dominance, go here.

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    Are You Getting Enough Estrogen

    How do you know if you are getting enough estrogen in your diet?

    You probably know better when you get it checked at a clinic or a hospital.

    But here are some ways for you to ensure that you are doing your bit to maintain healthy estrogen levels in your body.

    • Look out for some symptoms that indicate a hormonal imbalance in the body, like irregular periods, insomnia, hot flashes, erratic mood swings, vaginal dryness, decreased fertility, and loss of bone density .
    • Make sure you consume foods that are rich in estrogen. Women do not get estrogen from their diet, but eating healthy foods that are rich in phytoestrogen gives the body a chance to produce estrogen naturally .
    • Reduce sugar intake. Research shows that consuming too much sugar is related to an imbalance of testosterone and estrogen levels in the body . Replace foods containing refined white flour with whole grains.
    • Make sure to do a moderate workout for about 30 minutes every day.
    • Quit smoking if you are a smoker. In premenopausal women, smoking is associated with menstrual dysfunction, infertility, and early onset of menopause .
    • Getting a good nights sleep works wonders for the body. Research shows that sleep disturbances determine a womans overall health, especially her menstrual cycle, pregnancy, and menopause .

    All good. But how much of it do we need to consume per day?

    Keep reading to find out.

    What Foods To Eatand Which To Avoid On The Hormone Reset Diet

    Here are a few of the foods you should eat to overcome hormonal imbalances, along with some to avoid. Over six weeks, you will remove the unwanted foods and gradually replace them with healthier options on the hormone reset diet.

    • Dried fruits
    • Limited amounts of organic, grass-fed beef

    Be mindful of how your body responds to these additions, and adjust accordingly. Challenge yourself to increase the intensity of your workout efforts during this phase if you can safely do so.

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    What You Can Do: Stop Overeating The Foods That Cause Insulin Resistance

    How do we ensure our insulin levels remain balanced? First, we need to stop eating too much. Its a known fact that overeating leads to insulin resistance, especially when we eat too much food thats no good for our bodies and minds. When we eat too much sugar, too much fast food, and too many processed carbohydrates, insulin goes haywire. These elevated insulin levels lead to weight gain and low-grade inflammation. A 2010 study published in the journal Diabetes;found that even eating too much of these foods in the short term leads to insulin resistance and weight gain.

    You may also want to restrict carbohydrates in your diet. According to a study published in the journal Nutrition and Metabolism, a low-carb diet prevents metabolic syndrome and the insulin resistance that causes it. Other findings show drinking green tea, consuming omega-3 fatty acids from fatty fish, and eating adequate amounts of protein all help balance insulin levels.

    Reduce Exposure To Environmental Estrogens


    Environmental contributors to estrogen dominance include xenoestrogens and endocrine disrupting chemicals . To reduce your exposure to these toxins and naturally lower your estrogen levels, consider these simple tips:

    • Prioritise organic fruit and vegetables – these products do not contain pesticides and growth agents which contribute to the toxic load in your body. If buying all organic is unaffordable, follow the Environmental Working Groups Clean 15 and Dirty Dozen list;

    • Use glass containers for storing and reheating food, instead of plastic

    • Use stainless steel water bottles instead of plastic

    • Choose organic meat and dairy where possible. If this is not possible, avoid eating the fatty parts of meats of conventionally raised animals as this is where most toxins are stored

    • Consider an inexpensive water filter;

    • Slowly swap out regular personal care products with low-tox, natural alternatives.

    • Avoid using cling-wrap and other soft, flexible plastics – opt for natural beeswax wraps or paper bags as an alternative for storing and wrapping foods

    • Minimise consumption of foods from tin cans, and choose BPA-free labelled cans where possible

    • Slowly swap out regular cleaning products in your home with low-tox, natural alternatives;

    • Consider ditching the birth control pill or other hormone replacement therapy after consultation with your primary care provider. Speak to a holistic practitioner about natural alternatives to hormonal birth control and HRT

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    Boost Your Livers Detox Powers With Whole Foods And Herbs

    Your liver has the heavy task of filtering your blood and cleaning out 100% of the junk that is messing with your hormones.

    So, in order to reverse estrogen dominance symptoms, its important to show your liver some TLC with foods like:

    • healthy fats
    • beets
    • cruciferous veggies

    In addition, dont forget to use herbs for your liver.

    Dandelion, milk thistle, oregon grape root, chanca piedra and schisandra berries are some of the herbs that you can use for liver support.

    The most convenient way to enjoy these liver-friendly herbs is in a tincture.

    Since tinctures are a liquid, you absorb more of the ingredients than you would from taking a pill. And it also works faster!

    To get started, go with this liver tincture which combines powerful herbs like dandelion, milk thistle, angelica and chanca piedra.

    The Bottom Line On Balancing Estrogen Naturally

    Balancing estrogen levels naturally doesnt have to be an extra to-do on your already full list.

    Most of these diet and lifestyle adjustments are what I would recommend for any woman looking to improve their general health and wellbeing.

    There are some targeted approaches we can take to balance estrogen, specifically. But implementing these changes will help improve not only your hormone balance but your overall health as well.

    Have you had any success with changing your diet and reducing excess estrogen? Please share your story in the comments below!

    Read Also: What Are The Benefits Of Hormone Replacement Therapy

    Follow A Balanced Diet

    Cut down on refined sugars and carbohydrates and instead ensure that you are getting an adequate amount of protein, fruit, and vegetables. Incorporate healthy fats into your diet and aim to have three meals a day, including healthy snacks if you become hungry. Balancing your hormones also depends on balancing your portion sizes. Try not to let yourself get too hungry throughout the day, as this may promote overeating following the release of a hunger hormone called ghrelin.

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