Estrogen is the most important hormone of the female body, which helps regulate the menstrual cycle, keeps bones more dense to improve health, and preserves reproductive health. The female’s estrogen levels do go down with age, but declining rates are much more observable at the time of menopause.
Low estrogen levels have been associated with symptoms as mild as mood swings to as serious as osteoporosis. Most natural treatments increase estrogen production in the body, and symptoms will sometimes be alleviated, with generally a better feeling overall. Here are seven effective methods:
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Consume Phytoestrogen-Rich Foods
Phytoestrogens are plant estrogen that mimics the estrogen effects inside the body. You can raise your estrogen levels by ingesting foods containing phytoestrogens without increasing your risk of cancer, as opposed to synthetic estrogen replacement. Some of these include:
- Tofu and other soy-based food products
- Flax and other seeds like sesame
- Legumes like chickpeas, lentils, and beans
- Grain, such as oats and barley
Isoflavones are naturally occurring compounds that exert strong phytoestrogen activity in soy. A diet supplemented regularly with these foods may lead to a balance in estrogen.
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Increase Omega-3 Fatty Acids Intake
In general, omega-3 fatty acids also affect hormonal equilibrium and human health. It has been noted through several studies that if proper dietary input of omega-3 is done, it can regulate estrogen and improve estrogen metabolism. Some of these foods include:
- Fatty fish: salmon, mackerel, and sardines
- Chia seeds, flaxseeds, and hemp seeds
- Walnuts and avocados
Also, supplementing with fish oil or algae-based omega-3 supplements can prove helpful, especially for those who do not consume fish daily.
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Exercise regularly, but avoid overtraining
The balancing function of hormones with exercise is also important. Walking, yoga, and strength training may raise estrogen levels because general hormonal balance can be achieved through it. However, excessive high-intensity activities or overtraining can cause a decrease in one's estrogen levels. So, find the right balance of the following in your workout routine:
- Strength training to build muscle
- Cardio to circulate blood generally and improve health in the heart
- Flexibility exercises like yoga to decrease stress
Avoid overexertion; of course, long hours of intense exercise can disrupt hormone levels, resulting in lowering the estrogen level.
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Body weight should be healthy
A healthy level of body fat maintains the production of estrogen. Poorly regulated levels of estrogen can be caused either by too little body fat in the body, as fat tissue also supports estrogen production, or being overweight causes the body to have bad levels of estrogen. Adequate body weight can be achieved through proper diet and exercise.
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Reduce Stress
Chronic stress may poorly add to the hormone levels in your body, such as estrogen levels. When you are stressed, your body churns out more cortisol, which impacts the formation of the hormone estrogen. Resolving your level of stress through meditation, deep breathing exercises, or getting out in the open into mother nature reduces one's cortisol levels and helps gain healthy estrogen levels. Mind-body practices like Tai Chi, Qi Gong, or even yoga are the best for reducing levels of stress and hormonal imbalance.
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Improve Gut Health
Gut health has to be enhanced for the regulation of hormones to take place. The gut microbiome metabolizes estrogen such that the body can use it. Most probiotic foods include yoghurt, kefir, sauerkraut, and kimchi. Whereas, prebiotics include garlic, onions, as well as asparagus which feeds the probiotic crowd in the gut very well.
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Use Herbal Supplements
Some of the herbs back up estrogen production and balance. Some of them are:
- Black cohosh is another herbal remedy traditionally used to treat symptoms of menopause
- Red clover is quite high in phytoestrogens that actually can increase estrogen levels
- Dong quai, sometimes called "female ginseng," might be used to balance hormones and improve circulation
- Maca root appears to enhance the balance of hormones and boost energy
Before starting to add any herbal supplement to your regime, make sure you consult with your doctor, especially if on any medication and/or have pre-existing medical conditions.
Conclusion
The interaction of diet, lifestyle change, or supplementing with natural supplements may bring up the estrogen level. It could be by adding food items that naturally contain phytoestrogens, maintaining a healthy weight, or managing stress.
You are expected to make any drastic change in diet or lifestyle before consulting the healthcare provider if you have any concerns with your hormone level or when your symptoms also come simultaneously with the loss of estrogen.
With these natural approaches, you can achieve optimal hormonal health and well-being.
