Estrogen is a vital sex hormone in women, playing a key role in sexual development, menstrual regulation, and bone health. However, imbalanced estrogen levels can lead to various health concerns.
While some strategies directly target lowering estrogen production, it’s important to remember the body needs estrogen to function properly. Here, we’ll explore six ways to support a healthy estrogen balance within the normal physiological range, focusing on lifestyle approaches.
1. Maintain a Healthy Weight:
Excess body fat tissue contributes to higher estrogen production because fat cells have enzymes that convert androgens (like testosterone) into estrogens. Losing weight, particularly visceral fat around the abdomen, can help regulate estrogen levels. Aim for gradual weight loss through a balanced diet and regular exercise.
2. Prioritize Fiber-Rich Foods:
Fiber plays a crucial role in eliminating excess estrogen through bowel movements. High-fiber foods help bind estrogen in the digestive tract, facilitating its removal from the body. Include plenty of fruits, vegetables, whole grains, and legumes in your diet.
3. Manage Stress Effectively:
Chronic stress disrupts hormonal balance, potentially leading to increased estrogen production. Techniques like yoga, meditation, deep breathing exercises, and spending time in nature can effectively manage stress and promote overall hormonal health.
4. Limit Alcohol and Caffeine Intake:
Excessive alcohol consumption can interfere with liver function, hindering estrogen breakdown. Similarly, high caffeine intake might disrupt estrogen metabolism. Moderating alcohol and caffeine consumption can contribute to a healthier hormonal environment.
5. Explore Cruciferous Vegetables:
Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds called indoles. Indoles support the body’s natural estrogen metabolism process, potentially aiding in estrogen breakdown.
6. Ensure Adequate Sleep:
During sleep, the body regulates various hormones, including estrogen. Aim for 7-8 hours of quality sleep each night to promote hormonal balance and overall well-being.
Sometimes you’ll find it hard to build muscle and lose fat, even if you are following your diet and workouts like clockwork. Most likely this is caused by excessive estrogen levels in the body and the athlete’s lack of knowledge of how to lower it.
Estrogen in our bodies increases because of several reasons: “Lack of sleep, too much stress, and our poor eating habits“.
Here are Additional Tips 6 Ways to Support Healthy Estrogen Balance
Mainly, we increase estrogen by consuming foods high in both synthetic and natural substances known as phytoestrogens, xenoestrogens, and mycoestrogens. Let’s take a look at a list of the top anti-estrogen foods and beverages that will help you fight these substances and the ones you shouldn’t eat or drink:
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1. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, brussels sprouts, cabbage, kale, mustard seeds, and cauliflower are known for their many health benefits. Besides the high antioxidant contents, they also contain chemicals that are known for their liver detoxifying effects and the ability to lower high estrogen levels in the body. Eating these anti-estrogen vegetables will indirectly help you burn fat.
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2. STOP Eating Soy And Soy Products
Phytoestrogens are substances that are naturally found in some plants and foods. They have the ability to do harm to your body and health in general. Some phytoestrogens that occur in sources such as soy isoflavones actually promote estrogen activity. This is exactly why you should STAY AWAY from soy and its products including soy protein supplements.
3. Green Tea
Green tea has a significant effect on estrogen because of one component called “sex hormone-binding globulin” (SHBG) found in the tea. The SHBG makes sure that estrogen can’t interact with its receptors.
4. Flaxseed or Flaxseed Oil In Your Diet
What makes flaxseed so special? They contain 100 times more lignans than any other plant. Lignans are a type of phytoestrogens that act like very weak estrogens and may block the estrogen receptors from stronger estrogens in a similar way to some synthetic drugs. They also block the aromatase enzyme which is responsible for the creation of gynecomastia or man boobs.
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5. Dietary fiber
Not only it’s good for your health, but dietary fiber has fibrous compounds that lower estrogen levels. Researchers found that people that eat recommended quantities of fiber had the lowest blood levels of estrogen.
6. Herbal Supplements
Some herbs contain compounds that are extremely effective in decreasing the estrogen in your body. Herbs such as saw palmetto, maca, red clover, and Mexican yam have all been connected to male fertility for a reason.
Besides eating these foods you should also try to stop drinking out of plastic. Almost all of the plastic available has some type of xenoestrogen in the product. Avoiding plastic may be a hard thing today, but try to cut plastic from your cutlery whenever you can.
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