Take Epsom Salt Baths:
Epsom salts are a powerful way to relax and cleanse the body and mind. Epsom salts are a fantastic source of magnesium and sulfur compounds that relax the muscles, ease stress and support liver detoxification.
I recommend taking a healing bath with Epsom salts and add in some essential oils such as chamomile and passionflower which are relaxing and have a hormone balancing impact on the body. Diffusing some of these essential oils your home while taking the bath in the evening to help wind down can be extremely helpful.
Insulin Resistance And Estrogen
Insulin resistance and a higher carbohydrate diet can also increase estrogen levels. If you have excess body fat you may need to reduce carbohydrates. Although, you can still eat lots of vegetables and other fiber-rich foods such as flaxseeds and psyllium.
This is especially important for women with PCOS and men with excess estrogen as the insulin resistance will up-regulate the aromatase enzyme causing excess estrogen.
Keep Toxic Chemicals Out Of Your Home
- Choose chemical-free and biodegradable laundry and household cleaning products. As an alternative way, you can create your own detergent with baking soda, washing soda, Borax, and gentle bar soap.
- Use chlorine-free products and unbleached paper products .
- Install high-quality filters in your house to clean the water from chlorine, fluoride and other industrial chemicals.
- Reduce plastic products to the maximum. Avoid plastic water bottles, food containers, and bags.
- Purchase furniture for your house carefully. Avoid furniture bathed in flame-retardants which are xenoestrogens. Instead, try to find flame-retardant-free furniture. Also, it is better to use natural latex foam cushions.
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Foods That Help Lower Estrogen Levels In Males
When in doubt about a health problem, look to Mother Nature.
In this section, Ill discuss some foods you can add to your diet right now to curb your bodys estrogen production and ensure your T remains king of the hill.
Dont worry theres nothing too exotic on this list.
Still, if youre a meat and potatoes guy, youre going to have to accept healthy eating means branching out a bit.
Supplements And Vitamins For Estrogen Dominance
If you have tried all of the natural solutions covered in this article, and are still dealing with signs of estrogen dominance, consider adding one or two of the following supplements to your regime to support your body to lower estrogen levels and efficiently clear excess estrogen naturally. Always visit a health care practitioner before beginning any new supplement or vitamin to make sure it is an appropriate choice for you.
Vitamin B6
B6 supports progesterone production, which is often low in estrogen dominance. Improving the ratio of estrogen to progesterone can be helpful in reducing symptoms of estrogen dominance.
Diindolylmethane
DIM is a concentrated compound derived from indole-3-carbinol . This compound is only to be used when working with a practitioner and when estrogen excess has been confirmed, as it is a powerful way of lowering high estrogen levels. In conditions where estrogen levels are not high, DIM can do more harm than good by significantly lowering estrogen, so do not use this supplement without professional guidance.
A high quality magnesium and B-complex
These nutrients are needed to support optimal liver function
Broccoli sprout extract
Broccoli sprout is a gentler form of indole-3-carbinol which supports the breakdown of estrogen in the liver. It is less powerful than DIM so may be an appropriate choice if you have milder symptoms or high estrogen levels have not been confirmed through functional testing.
Calcium D-glucarate
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Cruciferous Veggies To Lower Estrogen Levels In Males
I already mentioned how cruciferous vegetables are a major staple of an anti-estrogen diet.
One of the big reasons for this is because they contain DIM, also known as 33 diindolylmethane, and IC3, two compounds that assist your liver in removing excess estrogen along with all the other trash your body doesnt need.
Its also worth noting that leafy greens contain tons of chlorophyll and plant sterols, both of which have estrogen-lowering effects.
What to Eat: Arugula, bok choy, broccoli, brussels sprouts, cauliflowers, cabbage, kale, and collard greens.
Other Natural Treatments For Estrogen Dominance
Get your sweat on!
Sweating is an alternate route of elimination for toxins and waste products. Reduce the load on your liver by engaging in activities that help you sweat like regular cardiovascular exercise, saunas and warm baths.
Deal with stress
Excess cortisol production from being in a chronic stress state can lower progesterone production and/or halt ovulation .
Find practices that support you to work through unavoidable daily stressors like meditation, breathing practices, massage, yoga, slow nature walks and journaling.
Ditch hormonal birth control
The ethinylestradiol in your pill is a form of xenoestrogen that is stronger than natural estradiol. This contributes to poor ability to clear natural estrogen in your body and can damage intestinal bacteria, further impairing your bodys ability to eliminate hormones.
Consider a switching to a natural alternative to hormonal birth control like the Fertility Awareness Method or barrier methods . Speak to a holistic practitioner about natural alternatives.
Address underlying causes of excess weight or fat loss resistance
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Timing Of Estrogen Test
Estrogen levels also fluctuate through the month, peaking with ovulation before decreasing in the luteal phase of the cycle.
I recommend testing your hormones in the luteal phase of the cycle, which will be around day 19-22. If you want to assess your levels throughout the cycle, the DUTCH Cycle Mapping test measures your hormone levels throughout the cycle.
Reasons For Low Estrogen
There are times when your estrogen levels fluctuate, such as during your period or when youre pregnant. But as you get older and approach menopause, your estrogen levels decline. For some, it happens earlier. Any condition that impairs the ovaries can reduce estrogen production.
Low estrogen levels can have a serious impact on your life. Fortunately, there are ways to replenish your estrogen supply so you dont have to suffer from the many life-altering symptoms.
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Symptoms Of High Estrogen In Women
The symptoms of high estrogen in women can be similar to men except for some key differences with the menstrual cycle and menopause symptoms.
- Low libido – can be from low testosterone or low estrogens
- Headaches or migraines – especially if it is in the luteal phase of your cycle
- Hair loss and skin problems – check estrogens and 5a-DHT levels
- Insomnia – can be from low progesterone or high estrogen
- Fatigue – especially if it is premenstrual fatigue
- Weight gain – this can be at any time of the menstrual cycle
- Fluid retention around the time of your cycle
- Bloating – this can be from digestion issues which often flare up during PMS
- PMS – premenstrual syndrome symptoms are common with hormonal balance issues
- Heavy periods – a common sign of estrogen excess
- Mood swings – a severe form of this is PMDD and can be from a hormone imbalance between estrogen and progesterone, or high testosterone.
A number of these symptoms are strongly connected to high estrogen levels but it is important to test your hormones because they can also be caused by low progesterone or a testosterone problem.
These symptoms may also be connected to low thyroid function, adrenal issues, or other problems which is why testing is important.
Boron To Lower Estrogen
Like Zinc, boron occupies a space on the Periodic Table of Elements.
Though not an essential mineral by any means, boron has been shown to have some pretty dramatic anti-estrogen effects.
In one study from 2011, men who consumed just 10 mg of boron for one week saw their three testosterone levels increase by 28%, while their free estrogen levels dropped by an average of 39%.
At the same time, levels of dihydrotestosterone increased by 10%.
If you ask me, those are some pretty remarkable numbers being put up in a very short amount of time.
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What Are Normal Levels Of Estrogen And What Are Normal Levels During Pregnancy Perimenopause
Since estrogen levels fluctuate greatly throughout the cycle, a ânormal levelâ of estrogen changes every day .
But if youâre experiencing unexpected symptoms and suspect your estrogen is high or low, you might ask your healthcare provider to run tests. These levels may differ. Differences in laboratory procedures, population served by the laboratory, and testing technique can also impact resultsâso lab results should always be interpreted using the laboratories reference values .
When Estrogen Is Lower During The Late Luteal Phase And The Start Of The Period You May Notice Some Changes
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Your overall body temperature will increase slightly during this phase.
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One study found that 2 out of 5 women report more sensitive skin, which researchers suspect could be due to low levels of estrogen during this time .
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Premenstrual symptoms also show up during this time before the period starts, when estrogen are low.
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Some people may even get migraine headaches that are related to the drop in estrogen levels .
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How To Lower Estrogen In Men
As you change your diet, be sure to also incorporate foods that can help you lower your estrogen levels. Such foods include :
- Wild nettle root
- Soy products such as tofu and edamame
- Chrysin This is a flavonoid is found in passionflower, honey, and bee propolis that is used as an aromatase inhibitor which prevents the conversion of testosterone to estrogen for the treatment of high estrogen and low testosterone .
- Cruciferous vegetables such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, and maca, among others.
- Oyster mushrooms
- Turmeric
- Grape seed extract
You should also aim to avoid dairy and meat as they contain traces of this hormone from the animals they come from and alcohol as it leads to weight gain and can lead to low testosterone and increased estrogen.
Tests For Estrogen Level Changes
Your doctor may recommend taking an estrogen level test to measure the amount of estrogen in your blood or urine. Blood tests are performed by inserting a needle into your vein and taking a sample of blood. With urine tests, doctors ask people to collect urine samples over 24 hours. There are also tests available that measure your estrogen levels using your saliva.
Estrogen tests help to:
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Fermented Foods To Lower Estrogen
If youve never heard the term probiotic before, chances are that your gut health is not what it should be.
And if the trillions of bacterial cells that make up your body arent happy, the rest of you wont be either.
Fortunately, fermented foods like yogurt, tempeh, kimchi, and sauerkraut can not only introduce beneficial bacteria to your intestinal workings, but they are chock full of anti-estrogenic compounds to help your liver do its job.
Other Sources Of Xenoestrogens Include:
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Bisphenol-A
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Synthetic fragrances
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Conventionally-raised meat and dairy
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Non-organic fruits and vegetables
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Regular personal care products
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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.
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Why Do We Need Estrogen
Beyond its importance for developing and maintaining the reproductive system, estrogen is necessary for childbearing and a healthy, regular menstrual cycle. We also need estrogen in order to maintain bone density, positive mood, and healthy cholesterol levels. Furthermore, estrogen contributes to cognitive function and overall vitality.
What Does This Mean For Me
This study looked only at the effect of exercise on estrogen levels in premenopausal women at high risk for breast cancerit did not directly measure the effect on breast cancer risk. Researchers found that exercise was associated with lower estrogen levels, which may reduce breast cancer risk. This is most likely to be relevant only in women whose cancer cells use estrogen receptors , allowing estrogen to spur the growth of ER-positive breast cancer. Many high-risk women, including those with BRCA1 mutations, develop triple-negative breast cancer, which does not utilize the estrogen receptor this suggests estrogen levels might not be as relevant for these women.
Regardless of its effect on breast cancer risk, exercise is extremely beneficial for many aspects of health: it helps to control weight prevent heart disease, diabetes and high blood pressure boosts energy and improves mood and sleep. Everyone is encouraged to talk with their health care providers about how they can make exercise part of their routine. Women at high risk for breast cancer should continue to maintain a heightened breast cancer screening schedule with their health care provider even when engaging in an exercise program.
This article is relevant for:
High risk women with a BRCA mutation or a close relative with a BRCA mutation
This article is also relevant for:
Previvors
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Reduce Your Chemical Load
As already mentioned, there are tons of endocrine-disrupting chemical compounds in plastics.
These can not only savage your struggling testosterone levels, but also pump your body full of xenoestrogens.
Unfortunately, plastics are quite literally everywhere.
So, what is a guy to do?
Well, you can start by removing plastic cooking utensils from your home.
When these are exposed to heat, the chemicals inside can leech out into your food much faster than they would if you were merely using them at cutlery.
Next, you need to stop eating microwavable foods.
These all-too-often come in plastic containers with plastics lids.
You might as well fill a syringe with melted cellophane and inject it into your bloodstream.
The last step?
Stop drinking water, juice, or smoothie out of plastic containers.
Though not as potent as those exposed to heat, these containers can still fill your body with unwanted chemicals.
After that, trade in your plastic bottles for a refillable metal container instead.
Your gonads will thank you.
Increase Aerobic Exercise During Workouts
Studies show that aerobic, or cardiovascular, exercise can increase testosterone levels within your body naturally and improve erectile dysfunction in men.
Aim to get at least 30 minutes of aerobic exercise daily.
Try jogging, walking uphill, swimming, stair climbing, using an elliptical machine, rowing, playing basketball, or cycling.
Stay active outdoors, play with your kids, and do yard work to keep your body moving all throughout the day.
Combine strength training with aerobic workouts to enhance fat-burning. Work in high-intensity interval training certain days each week to help you stay lean.
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Testing For Estrogen Dominance
Estrogen and progesterone can be tested using regular blood tests at your doctors office, however these tests are not highly sensitive and its common for hormone imbalances to be missed, particularly when it comes to estrogen.
The gold standard of hormone testing is the Dried Urine Test for Comprehensive Hormones which examines the key reproductive hormones like estrogen, testosterone and progesterone, as well as their metabolites to provide a comprehensive picture of your overall hormone balance.
In my Hormone Harmony Academy program, I offer my students the option to include a DUTCH test along with the 8-week program to significantly enhance their results throughout the program.
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.
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The 3 Best Supplements For Natural Estrogen Control
Diindolylmethane DIM/Indole 3 Carbinol IC3
Diindolylmethane , its natural precursor, Indole-3-carbinol is also present in cruciferous vegetables and regulates estrogen by increasing the good estrogens.
There are essentially two main pathways in the liver for estrogen to be normally metabolized and excreted. One pathway leads to very good metabolites called 2-hydroxy estrogens.
The other pathway leads to bad metabolites called 4 or 16-hydroxy estrogens.
DIM stimulates the favorable 2-hydroxy pathway for estrogen. Through this process, DIM also helps convert the more dangerous form of estrogen into the weaker, less dangerous form . DIM is usually cheaper than IC3.
There are also studies which demonstrate protective activity of DIM in the prostate.
Calcium D-Glucarate
As with all of our sex hormones when they are used by our systems, they are bound to transport molecules for elimination. Calcium D-glucarate supports glucuronidation, a conjugation process that occurs in the liver to metabolize hormones such as estrogen, and toxins, by binding them to glucuronic acid and then excreting the compound in bile.
This process can be disrupted by beta-glucuronidase, an enzyme produced by intestinal bacteria. Beta-glucuronidase breaks the chemical bonds established between glucuronic acid and the conjugated hormones or toxins. With a lot of us having damaged digestive systems, excess beta-glucuronidase could be pretty common.