S Of Increasing Vitamin E Levels
The primary methods of getting vitamin E come from diet and supplementation if needed. Overdoing vitamin E with your diet should not be a concern but this could easily be a problem with supplementation.
Supplements with vitamin E can come in a powder, pill, or an oil. A large part of what you choose will depend on preference and not necessarily its effectiveness.
Oils are commonly used in many skin care products but some may also be used orally. Those that choose an oil must be aware of the concentration of vitamin E as it varies substantially between products and could result in taking an excessive dose.
Pills are the typical method that comes to mind when people think of supplements. They are generally easy to take and can be monitored effectively for dosage amounts. The only real downside is that pills are almost always more expensive than other options. It can also be a challenge if a particular product has other ingredients in them as pills are an all-or-nothing route.
Powders are not the prettiest method of supplementation but are definitely my preferred method. Powders can be trouble if you dont know how to measure them but once you get a few measuring spoons and micro-dosing spoons youll definitely be in business. I like to mix my supplements in protein shakes to either sip on them during the day or chug one during and after my workouts.
Oats To Lower Estrogen Levels
Many men limit grains by the time they reach a certain point in their lives.
Not only do these foods often lead to bloating and inflammation, but they can also inflate the bodys prolactin levels, which can hinder T production.
Oats, however, are one big exception.
Thats because they contain a specific steroid known as saponin, which not only inhibits aromatase but actually boosts testosterone as well.
So, while you may want to limit wheat consumption if youre intolerant, some oatmeal in the AM will suit you just fine.
How To Lower Estrogen Naturally
Learn the best foods, supplements, and lifestyle tips to help lower estrogen naturally and relieve estrogen dominance symptoms like PMS, heavy periods, headaches, and mood swings!
Note from Dena: This post was written by Meredith Sorensen, Dietetic Intern, as part of a research partnership between Back To The Book Nutrition and post-graduate nutrition students from the University of Houston.
If hormone testing has confirmed that you have high estrogen,the actions below will help you lower estrogen and alleviate your PMS, heavy periods, headaches, mood swings, or other estrogen dominance symptoms.
Remember: Estrogen dominance can also be caused by low progesterone, in which case these recommendations may not be best for you.
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Exogenous Sources Of Estrogen
Exogenous sources of estrogen are often referred to as xenoestrogens. Xeno means foreign, so this term refers to synthetic substances which mimic natural estrogen in our body, but are slightly different biochemically.
Hormonal birth control and hormone replacement therapy can contribute to estrogen dominance. The ethinylestradiol in your pill is a type of xenoestrogen that is stronger than natural estradiol. This can contribute to poor ability to clear natural estrogen in your body as well as damage intestinal bacteria, further impairing your bodys ability to eliminate hormones.
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
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Improve Phase 3 Estrogen Detoxification
While there is Phase 1, 2, and 3 with liver detoxification I always make sure that Phase 3 is working first, because if this is not working then you will simply reabsorb toxins and hormones processed in Phases 1 and 2.
If you experience constipation then you have an issue with Phase 3 detoxification and clearance of estrogen. It is essential that you are having at least one healthy bowel motion every day.
Nutrients To Support Estrogen Clearance
Its a scientific fact that exogenous estrogen decreases systemic stores of vitamin B6, zinc and magnesium, and also tend to alter thyroid function.
Optimize vitamin D levels, magnesium, zinc, iodine, omega-3s, healthy flora , folate, vitamin B12 and vitamin B6
Consider natural bio-identical topical progesterone cream or oral progesterone at bedtime for a short period of time if progesterone deficiency is the cause of high estrogen. However, if you have a high level of xenoestrogens in your body, progesterone cream may temporarily make some of the problems caused by estrogen dominance worse! This is because long-term xenoestrogen exposure causes estrogen receptors to become less sensitive.
Consider DIM Detox, Indole-3-Carbinol, NAC, milk thistle and Calcium D-Glucarate to support the bodys natural elimination of excess estrogen, target beta-glucoronidase enzyme activity, deactivate toxic substances and excess hormones, encouraging their elimination from the body. DIM helps to restore healthy hormone balance by adjusting the balance of estrogens and blocking aromatase, which converts testosterone to estrogen.
If you are using hormone therapy out of medical necessity, it is important to support the detoxification of the estrogens via physical activity, an abundance of organic colorful plants and cruciferous veggies, healthy liver function, proper nutritional supplementation and the other suggestions listed above. This would help reduce any estrogen build up.
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Reduce The Risk Of Osteoporosis
It is rich in calcium and vitamin K, which are two vital nutrients for bone health.
Like with broccoli, there are various ways you can cook your arugula. We have numerous recipes online that entail using arugula as the main ingredient or serving it as a side dish. Talk to your dietitian to discover the best cooking method that does not lose the properties that help reduce estrogen levels.
The Best Foods To Lower Estrogen Levels In Both Men And Women
A quick search online on foods to lower estrogen levels will tend to produce varying results. It is because each website tends to consider various foods and dismiss others that have been prioritized in other websites.
This is one scenario that explains why there are numerous debates when it comes to anti-estrogen diet plans. It means that the possibility of acquiring misleading information from various sites is quite high.
To make sure you draw the line between accurate and inaccurate, we have done comprehensive research from verified sources on this concept. So, the foods we recommend have been approved by numerous experts. It is safe to say that they may help in lowering your estrogen levels naturally. At the end of the day, if you are overweight and have high estrogen levels, then losing weight can help bring them back within the normal range, and so foods that can help you lose weight are those that will help reduce your estrogen levels.
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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.
Take A Dim Supplement To Eliminate Excess Estrogen
If youve been wondering how to lower your estrogen levels with supplements, then its time to meet DIM.
DIM is a natural compound found in cruciferous veggies .
When you take DIM in supplement form, it:
- helps your body metabolize estrogen.
- supports a healthy ratio of good and bad estrogens.
In addition, DIM can improve acne, support a healthy metabolism , provide relief from menopause symptoms and reduce inflammation .
The DIM supplement that I recommend using is Genius Estrogen Balance from Amazon.
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Arugula Foods To Lower Estrogen
The other cruciferous vegetable that can help you lower estrogen naturally is arugula. Most people may tend to keep away from this vegetable due to its bitter load. However, there are several things you can do to make this vegetable scrumptious.
It is worth giving this vegetable a shot because of its numerous health benefits and nutritional value. Here is a nutritional chart of one cup of arugula weighing roughly 20 grams :
- Calories- 5
In addition to possibly lowering your estrogen levels, arugula also has the following health benefits :
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Estrogen Dominance Symptoms and Causes
About the Author:
Meredith Sorensen is originally from northern Michigan, but moved to Houston to be a D1 cross-country and track runner for the University of Houston. She completed her B.S. and is currently pursuing her M.S. and completing the dietetic internship at the University of Houston. She is passionate about learning and working with female athletes to optimize health, performance, and longevity in sport.
Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a trusted healthcare provider before implementing significant dietary change. Read additional disclaimer info here.
References:
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The Problem With Low Estradiol:
Estradiol works to boost serotonin levels naturally . When this hormone is out of balance, serotonin levels drop. In order to counteract this, the adrenals kick out norepinephrine and epinephrine , which have natural balancing mechanisms.
However, if you are under chronic stress or have weak adrenals, Ep levels will drop, skewing its natural balance with Nr. Here are the symptoms that follow:
Low Serotonin: Headaches, depression, fatigue, low sex drive, insomnia, & hot flashes.
Imbalance of Nr & Ep: Hot flashes, insomnia and anxiety.
Causes Of High Estrogen Symptoms
The following factors can affect the balance of testosterone/estrogen in men that lead to high level estrogen symptoms. They include:
Aging. Aging is associated with increased aromatase, which is an enzyme responsible for converting testosterone into estrogen. Aging men actually have higher estrogen levels than women that are postmenopausal.
Fat to Muscle Ratio. Also with aging you lose lean muscle tissue and have an increase in fat tissue. The fat tissue contains aromatase converting testosterone into estrogen. Fat can also become a reservoir for estradiol storage. Both factors can lead to an increase in estrogen levels in men.
Testosterone Therapy. Men can make too much estrogen when treated with inject able forms of testosterone. Even natural testosterone therapy such as bioidentical can increase levels of estrogen especially when used for obesity or in excess.
Inaccurate Feedback. Men can get an inaccurate feedback, misleading the testes and brain into a lesser production of testosterone. This in turn can cause even higher levels of estrogen and more serious dominance of estrogen.
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Top 5 Estrogen Lowering Supplements To Help Shrink Fibroids Naturally
While not the case in all types of fibroids, excessive estrogen may be the root of your fibroids and in order to shrink fibroids naturally, lowering estrogen levels may be the course suggested to you. There can be tests that can be performed to determine your estrogen levels and determine whether this is the issue for you so talk to your doctor.
The reason that many doctors suggest estrogen lowering as a course of action for shrinking fibroids is because during periods of increased hormone activity such as pregnancy when estrogen levels are increased, the rapid growth of fibroid tumors has been noted. When the opposite occurs such as during menopause when estrogen levels are decreased, fibroids have been noted to decrease in size and in some cases been eliminated during this period in a womans life.
There are many ways to reduce estrogen levels including with the help of various herbs, foods, etc, which have been discussed elsewhere on this site, and there are also some supplements that can help with this task including the following five. By preventing a state of estrogen dominance, you may be able to shrink fibroids naturally.
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Estrogen Isnt Just A Female Hormone
We often equate estrogen with women, but its equally as important men have just the right levels of estrogen. Your body actually produces three different types of estrogen.
- Estrone Estrone is the second most common estrogen and a weaker type.
- Estradiol Estradiol is a more potent version of estrogen known for supporting bone growth, serotonin levels, memory, and heart health.
- Estriol Estriol is the weakest and known for being the predominant estrogen during pregnancy. It is thought to be protective against breast cancer.
Estrogen is essential to maintaining healthy cholesterol levels, bone density, a balanced mood, and more. Both men and women need their estrogen to be balanced by other hormones and properly broken down. But when it isnt broken down well or there is simply too much, it can lead to estrogen dominance.
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Take Care Of Your Liver
Many of us enjoy a drink with friends now and again, but its worth reminding ourselves just how much damage we can do to our livers with alcohol.
You see, we need to remember what it is our liver does.
Not only does it removes toxins from our body, but it helps remove all of those estrogenic chemicals listed above.
If youre overburdening your liver by hitting the pub every night, youll retain more and more estrogen as time goes on.
But its not just alcohol you need to look out for.
Polyunsaturated fatty acids, like those in soybean oil and canola oil keep your liver from producing choline, which helps remove fat from the liver and keeps it operating at peak efficiency.
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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Why A Plant Based Diet Promotes Estrogen Detoxification And Stubborn Weight Loss
Many women that I work with in my practice want to lose weight. They come in with this weight loss goal, but when we look deeper, we often discover hormonal imbalances that contribute to weight gain or make it hard to lose weight. Instead of white knuckling weight loss with a very restrictive diet, we address the root causes while adding in hormonal support through specific foods and dietary strategies. Often, when we fully address the root, weight normalizes effortlessly.
As I continue on my hormone series, today I want to offer some strategies to support estrogen detoxification and specifically, what foods to eat. You might be interested in an estrogen detox diet plan as part of a strategy for how to lose stubborn weight.
If youâre just catching up, be sure to go back and read Part 1 where I talk about the stress hormone cortisol and Part 2 where I talk about cortisol and progesterone.
In my most recent article, Part 3, I covered estrogen dominance â how too much estrogen in the system leads to uncomfortable, yet all too common, symptoms including PMS, tender breasts and fibroids. It even contributes to the development of cancer.
Excess estrogen or excess estrogen in relation to progesterone, is a common hormone imbalance that I see in women in my practice. Some women produce too much estrogen, others have a hard time clearing it and we are all exposed to extra estrogen, known as xenoestrogens, through the environment around us.
Letâs dive in to the details!
Avoid Hormonal Birth Control
Hormonal birth control works by using substances that mimic estrogen and progesterone to prevent ovulation. This means that they can produce progesterone deficiency which may lead to estrogen dominance.
Although there are many types of hormonal birth control options, choosing the right one should always be done with the guidance of a medical specialist. But the safest bet is avoiding any method that might cause a hormone imbalance. This can be achieved by opting for other contraceptive methods such as condoms and intrauterine devices.
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Additions To The Diet