Friday, August 12, 2022

How To Increase Estrogen Levels With Food

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Con: Evidence For Long Term Health Consequences Of Soy Infant Formula In Humans

How to Boost Your Estrogen Levels through Food

The question of whether or not soy formula is safe has been extensively debated across the globe for more than a decade, and a litany of review articles and position papers have been published on the subject so an extensive overview will not be recapitulated here. The National Toxicology Program recently completed its most recent safety assessment of soy infant formula and concluded there is minimal concern for adverse developmental effects. To put this classification in context, the NTP uses a 5 level scale and this is level 2 . It is the same levels of concern initially expressed for BPA until mounting evidence for wide ranging health effects pressed the FDA to elevate that advisory to some concern in January, 2010. The isoflavone phytoestrogens genistein and daidzien, as well as many others, have far greater relative binding affinities for both ER and ER than BPA, raising concern that these compounds pose an underappreciated threat to infant development.

Estrogenic Foods And Products To Avoid For Your Health

Recent research suggests that obesity, type 2 diabetes, certain cancers, and mood disorders could be linked to estrogen dominance. High levels of estrogen squashes your testosterone, which can lead to poor sexual function, lowered libido, fatigue, loss of muscle mass, brain fog, and other health concerns.

Both men and women need estrogen for growth and development, but too much estrogen can damage the body. More and more studies are coming out that show our foods and environment are filled with synthetic estrogens. These artificial hormones disrupt the natural endocrine production and create an unhealthy balance of high estrogen and low testosterone.

If you want to maintain your health and reduce your risk of hormone-related concerns, you need to watch your estrogen intake in your foods and environment.

How To Reverse Estrogen Dominance Naturally

Addressing estrogen dominance can feel overwhelming, so I take a four-step approach in my clinic and my Hormone Harmony Academy digital program to make it more achievable.

If youre ready to learn exactly how to balance your hormones step-by-step, find out about my Hormone Harmony Academy digital program here. To get you started, Ive outlined some simple tips to begin addressing estrogen dominance:

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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

How To Reverse Estrogen Dominance Naturally For Females

Increasing Estrogen Levels

The female hormonal system is beautifully complex. In a balanced hormonal system, all of our hormones work in concert, communicating messages between each other and our organs harmoniously.

Unfortunately, when one of our hormones becomes imbalanced, it can cause a flow-on effect to this communication and lead to symptoms like PMS, painful periods, weight gain and mood swings.

One of the most common hormones to fall out of balance is estrogen. Estrogen levels can become both too low and too high, but the more common scenario is estrogen dominance. Being dominant in estrogen means having more estrogen in relation to another key hormone progesterone.

Estrogen and progesterone are designed to work like a seesaw – balancing the levels of each other to encourage smooth communication with our brain, ovaries and adrenal glands. When estrogen levels climb too high, or when progesterone levels dip too low, the result is the frustrating symptoms of estrogen dominance.

The balance between estrogen and progesterone can be disrupted by poor diet, stress, lack of sleep, impaired liver function, an unhealthy gut microbiome or exposure to environmental toxins. Estrogen dominance can lead to symptoms of irregular periods, menstrual cramps, migraines, breast tenderness and mood swings.

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Is Having A Hard Time Concentrating And Being Forgetful A Normal Part Of Menopause

Unfortunately, concentration and minor memory problems can be a normal part of menopause. Though this doesnt happen to everyone, it can happen. Doctors arent sure why this happens. If youre having memory problems during menopause, call your healthcare provider. There are several activities that have been shown to stimulate the brain and help rejuvenate your memory. These activities can include:

  • Doing crossword puzzles and other mentally stimulating activities like reading and doing math problems.
  • Cutting back on passive activities like watching TV.
  • Getting plenty of exercise.

Keep in mind that depression and anxiety can also impact your memory. These conditions can be linked to menopause.

Eat More Foods Rich In Soy

Soy products contain phytoestrogens or isoflavones.

Phytoestrogens mirror estrogen in your body, which means they activate the same receptors and can trigger almost the same changes.

To be clear, these foods will not increase your estrogen levels. Thats where your doctors plan comes in.

These foods are here to help you get back on track in the meantime.

Here are some of the richest sources of soy, which are also keto-friendly:

  • Organic tempeh
  • Miso and natto
  • Edamame

As for soybeans and soy milk, these are high in carbs, which is why they didnt make the list.

One cup of soybeans has 7.5 grams of net carbs, while one cup of soy milk contains 8.88 grams.

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Causes Symptoms And Treatment

Estrogen is a hormone produced in the ovaries and commonly associated with the female reproductive system. However, it is also present in small amounts in mens bodies. Hormones are substances that regulate the activity of specific cells and organs. There are many hormones, many of which work together to release other regulatory hormones in the body.

Estrogen is considered a sex hormone because it regulates sexual development in females. There are also synthetic hormones used in supplementation for women with low hormone levelssuch as low estrogen.

What Are The Health Concerns Of Excess Estrogen


Excess estrogen in men is linked to a number of serious health concerns that can impact short-term and long-term health.

Estrogen dominance is a toxic condition. Estrogen is the hormone that promotes growth and development. Too much estrogen is linked to the growth and spread of cancerous tumors. Researchers have especially studied the connection betweenexcess estrogen and breast cancer in both men and women. Excess estrogen may also increasethe risk for testicular and prostatic cancers.

Read:Does My Husband Have Prostate Cancer?

High levels of estrogen are also linked to weight gain. Estrogen likes to hold on to fat cells, which can make weight loss a challenge. Excess estrogen also upsets insulin levels. Insulin metabolizes sugar when insulin is out of whack, it doesnt fully process these sugars. If insulin cant remove sugar from the bloodstream, the body starts storing that sugar as fat. This creates weight gain and eventually can lead to insulin resistance andtype 2 diabetes.

Reducing estrogen levels andincreasing testosterone levels can increase muscle mass and decrease fat mass.

Excess estrogen can also causethyroid concerns anddepress the immune system. Other health concerns from thishormone imbalance include:

  • Sexual dysfunction
  • Depression

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How To Ensure That Your Body Maintain Healthy Estrogen Levels

In order to maintain healthy estrogen levels in your body and thus, ensure that you are getting your needs in that hormone, there are three points to adopt:

First, Change your lifestyle habits and try healthy ones. Meaning you try to control stress as it causes imbalance in the estrogen level, you exercise daily for about 30min, you quit bad habits like smoking that is been proven to beget, for women, menstrual dysfunction and even an early onset of menaupose.

Dont also underestimate the importance of getting enough sleep between 7 and 8 hours, as it is beneficial for the overall health, notably for menopause, menstrual cycle and even pregnancy.

Second, Low estrogen levels have many symptoms. Being aware of them can help you take action early with the appropriate medical treatment.

These symptoms include trouble sleeping and fatigue, feeling depressed, mood swings, trouble focusing and memory lapses, frequent headaches, hot flashes and night sweats, irregular or absent periods, breast tenderness, lack of vaginal lubrication, dry eyes and skin, increased urinary tract infections, increased bones fragility and others.

In case of low-level symptoms, it is recommended to visit your healthcare professional to do a physical examination and check your health situation. He will determine if further laboratory tests are necessary to assess your hormones levels.

Therefore, these steps will help you be aware of your estrogen levels, which is very important.

What Is Estrogen And What Makes It So Important

Estrogen is a hormone called commonly primary female sex hormone, as it is responsible for regulating and developing the female reproductive system and the so-called female secondary sex characteristics.

It is mainly in women and responsible for female puberty. Yet, it is also present in much less levels in men.

The term estrogen refers to a group of chemically similar hormones that are Estrone, Estradiol and Estriol.

For women, this hormone is produced mainly in the ovaries and can be produced by adrenal gland and fat cells. For men, very small amounts of estrogen are generated via an enzymatic process.

Estrogen gives females their feminine characteristics like the menstrual cycle and thus, make women behave as women.

In fact, during menstruation and between cycles, the ovaries release Estrogen leading to a rise of estrogen level that is followed-up alternately during a month by a gradual decrease in its levels.

Apart from regulating the menstrual cycle, this vital hormone is indispensable for the secondary sex characteristics development like the breast size, wider hips, etc.

Besides, estrogen has many other roles and functions in the body such as regulating the urinary tract, the reproductive tract, maintaining the vaginal wall strength, promoting the cardiovascular system, skin and hair health, blood clotting, bone formation working with vitamin D and other hormones, regulating insulin sensitivity, body weight loss and so on.

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Why You Need Estrogen

Estrogens main function is to control reproductive changes in women, but it serves other roles in both male and female bodies, including:

Each of these phytoestrogens has antioxidant properties. This means that in addition to the nutrients potential health benefits, they fight cell damage in our bodies linked to a wide range of chronic diseases.

The best dietary sources of phytoestrogens include:

1. Flaxseeds

Flaxseeds are the richest dietary source of lignans . Researchers believe they lower breast cancer risk. You can sprinkle flaxseeds on many dishes, bake them into bread and cookies, or blend them into smoothies and spreads.

2. Soy

Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogens effects and reduce the risk of both breast and prostate cancer. Soy is also rich in a range of essential vitamins and minerals. It can support heart health as an alternative to red and processed meats. Its also extremely versatile you can include soy in your diet with foods like tofu, tempeh, edamame, and soymilk.

3. Peaches

Because of their high lignan content, studies show that eating two servings of peaches or nectarines a week reduces a womans breast cancer risk. Researchers find similar effects from consuming blueberries and strawberries.

4. Garlic

5. Red Wine

6. Sesame Seeds

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
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    Other Sources Of Xenoestrogens Include:

    • Bisphenol-A

    • Synthetic fragrances

    • Conventionally-raised meat and dairy

    • Non-organic fruits and vegetables

    • Regular personal care products

    • The birth control pill

    Tip: found this list overwhelming? Dont worry! Ive got you covered with simple tips to avoid xenoestrogens in the Natural Solutions section below.

    Wheat Bran: Nutrition Benefits And More

    Wheat bran is one of three layers of the wheat kernel.

    Its stripped away during the milling process, and some people may consider it nothing more than a byproduct.

    Yet, its rich in many plant compounds and minerals and an excellent source of fiber.

    In fact, its nutritional profile may improve your health and lower your risk of certain chronic diseases.

    Here is everything you need to know about wheat bran.

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    What Happens When The Estrogen Level Drops

    The estrogen levels might drop either due to genetic defects or poor nutrition, the most common risk factor for low estrogen level is age. When there is a decrease in levels of estrogen, progesterone, and testosterone in the body, it can increase the risk of various diseases like It can disturb sexual functions and increase the risk of obesity, cardiovascular disease, and osteoporosis. These reiterate the fact that estrogen is essential to maintain good health.

    What Are The Hormonal Changes During Menopause

    Increase Estrogen Levels Naturally

    The traditional changes we think of as menopause happen when the ovaries no longer produce high levels of hormones. The ovaries are the reproductive glands that store eggs and release them into the fallopian tubes. They also produce the female hormones estrogen and progesterone as well as testosterone. Together, estrogen and progesterone control menstruation. Estrogen also influences how the body uses calcium and maintains cholesterol levels in the blood.

    As menopause nears, the ovaries no longer release eggs into the fallopian tubes, and youll have your last menstrual cycle.

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    Boost Liver Breakdown Of Estrogen

    An efficiently functioning liver is essential to clearing high estrogen levels. To boost your liver function, focus on the liver supporting foods in the estrogen dominance diet plan: dandelion greens, green tea, cacao, citrus peel , radishes and bitter melon.

    The liver also requires magnesium, glycine, selenium and B-vitamins so ensure any deficiencies of these nutrients are addressed. Visit a holistic practitioner for further support around nutrient deficiencies.

    In my Hormone Harmony Academy program, we cover specific nutritional supplements and vitamins for estrogen dominance in depth. I teach my students how to individualize their supplement protocols based on their symptoms and take them through a 14-day detox plan to boost liver function.

    Tips To Balance Your Hormones:

    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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    How To Increase Estrogen In Males

    Estrogen is a sex hormone primarily responsible for the sexual characteristics and reproductive ability of females. It is equally present in males, where it plays a role in the formation of sperm and maintenance of a healthy libido.

    Males can benefit from increased levels of estrogen under certain medical conditions, including prostate cancer, breast cancer, and schizophrenia.

    More importantly, increased estrogen in males has been successfully used in male-to-female feminizing therapy for trans-women and other genderqueer persons, to tilt their physical and sexual features in the feminine direction.

    This results in the slowing of body and facial hair growth, fat redistribution in the female shape and boosted breast growth. If youre interested in learning more about estrogen, to include how to identify and treat low estrogen, how to increase estrogen levels fast in men, women, and MTF transgender during the transition, then check out our new website

    Estrogen in males can be increased in three primary ways:

    • Administration of synthetic estrogen preparations.
    • Diet Adjustments.
    • Lifestyle modifications.


    Prescription estrogen preparations are available for use in males. The most common estrogens used in transgender women includeestradiol and estradiol esters such as estradiol valerate and estradiol cypionate.



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