Estrogen is one of the female hormones that regulates everything from the menstrual cycle and bone density to mood and skin pliability. While estrogen will usually naturally fluctuate throughout a woman’s life—specifically puberty, pregnancy, and menopause—other diseases, such as stress, aging, or sickness, can cause some individuals to not possess estrogen.
Low estrogen can lead to symptoms and signs such as irregular cycles, hot flashes, mood changes, dry vagina, weakness, and even bone loss. Numerous natural and medical means of elevating estrogen safely exist, but some of the following are:
1. Eat Estrogen-Rich Foods (Phytoestrogens)
Phytoestrogens are plant estrogens with a structure similar to that of the body’s estrogen. Eat these foods with no attempt to increase estrogen levels.
- Soy foods (tofu, tempeh, edamame): Isoflavones, phytoestrogenic compounds
- Flaxseeds: Lignans that provide room for hormone balancing
- Sesame seeds
- Chickpeas and lentils
- Berries, apples, and carrots
These are not estrogen, but can act as estrogen in the body if there is estrogen deficiency.
2. Regular exercise
Body fat also needs to be built up for hormones to be produced. Estrogen is also produced to some extent in fat tissue, and thus, thinness or having almost no body fat leads to estrogen deficiency. Excess body fat, on the other hand, leads to estrogen dominance, thus creating other imbalances in the hormones.
Equilibrium in the hormones is what is provided by a good BMI, built through diet and exercise.
3. Exercise – But Not Excessively
Exercise allows for a balance of hormones, lower stress, and improved insulin sensitivity—all impacting estrogen. Excessive exercise or rigorous training will lower estrogen and lead to missed periods (a medical condition known as hypothalamic amenorrhea).
Do regular, moderate exercise, such as:
- Running or brisk walking
- Resistance exercises
- Yoga or Pilates
4. Lower Stress
Over-stress raises cortisol release, a tension hormone that has been greatly proven to suppress the release of estrogen and other hormones responsible for fertility. Reducing actually places your hormonal equilibrium in adjustment. Do:
- Meditation or deep breathing
- Journaling
- Walking in nature
- Cutting down the quantity of coffee and alcohol
- Sleeping well (7–9 hours at night)
5. Support Gut Health
Hormone metabolism is dependent on the gut, i.e., estrogen. Estrobolome, a gut microbiota, regulates estrogen by recycling and metabolizing it to return to the body.
To feed the gut:
- Eat high-fiber foods (vegetables, fruits, whole grains)
- Eat fermented foods (yogurt, kefir, sauerkraut)
- Avoid excessive use of antibiotics
- Use a good-quality probiotic as needed
6. Herbal Supplements
Several herbs are known to support estrogen production or act as natural estrogen mimics. Always consult your doctor before taking any supplements, especially if you’re on medication or have a hormone-sensitive condition.
Popular herbs include:
- Black cohosh: Often used for menopause symptom relief
- Red clover: Contains isoflavones similar to soy
- Dong Quai: A traditional Chinese herb used to balance female hormones
- Maca root: Supports overall hormone balance and libido
- Chasteberry (Vitex): Regulates menstrual cycle and indirectly keeps progesterone and estrogen levels in check
7. Consume the Right Healthy Fats
Fat is present in food. It is employed to produce hormones. In the interest of estrogen levels, incorporate the following healthy fat sources in your diet:
- Avocados
- Nuts and seeds
- Olive oil
- Salmon and mackerel (fatty fish)
- Coconut oil (in moderation)
These kinds of fats provide the hormones with their building blocks and reproductive health.
8. Stay Away from Endocrine Disruptors
Some toxins and chemicals interfere with receptor function and estrogen production. These are referred to as endocrine-disrupting chemicals (EDCs). Some of the most commonly used sources are:
- Canned food and BPA-containing packaging jars
- Fresh fruits and vegetables sprayed with pesticides
- Parabens and phthalates are found in personal care products and cosmetics
- Perfumes
To avoid them:
- Keep food in stainless steel or glass
- Purchase organic when possible
- Use fragrance-free, natural makeup
- Filter your drinking water
9. Accept Bioidentical Hormone Therapy if Prescribed
Perimenopausal or surgically induced menopause with a severe deficiency of estrogen is prescribed hormone replacement therapy (HRT) or bioidentical hormone therapy by a doctor. Both treatments take synthetic or plant estrogen and cause a balance, and relieve symptoms.
Take it as directed by the doctor, only with potential risks and limitations.
10. Check-Ups
Low estrogen can also be the result of an underlying cause, like:
- Polycystic Ovary Syndrome (PCOS)
- Premature ovarian failure
- Thyroid disease
- Pituitary gland disease
Regular laboratory checks and visits to the endocrinologist or gynecologist can detect a hormonal imbalance and lead to treatment.
Conclusion
Estrogen is an important part of a woman’s overall health, and imbalances can create pain and maddening symptoms over time. Thankfully, there are many safe, natural methods to increase estrogen levels—through dietary modifications, lifestyle modifications, supplements, and, if needed, medication.
If you’re suspected of having low estrogen, don’t turn a blind eye. Always refer to a medical professional for a proper diagnosis and personal advice. With precautionary measures set in place, balance can be regained, health improved, and you can once again be yourself.
