Estrogen is a natural hormone known for its role in female fertility, but too much estrogen builds up in the body leading to weight gain and can increase the risk of cancer, osteoporosis, thyroid disorders, and other diseases. Fortunately, you can lower your estrogen levels at home through diet and lifestyle changes.
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Method 1 of 3: Method One: Additions to Your Diet
Step 1. Eat more organic foods
Although pesticides and other chemicals used in food production do not always produce more estrogen, they usually have an estrogen-like effect when absorbed by the body. Eating organic foods will prevent the entry of these chemicals into the body.
Step 2. Include more fiber in your diet
The liver excretes estrogen into bile acids, and the bile acids pass through the intestines during digestion. Dietary fiber can help reduce estrogen in bile.
Fiber-rich foods include fruits, vegetables, and whole grains
Step 3. Know what foods contain polyphenols
Polyphenols come from food plant sources. Recent studies have shown that polyphenols help lower the level of estrogen in the blood.
- Flax seeds are very useful. In addition to polyphenols, flax seeds also contain lignans, which can block the effects of estrogen in the body and block estrogen production. But flax seeds contain plant estrogens called phytoestrogens, so you shouldn't overdo it.
- Other grains, such as chia and sesame, have similar benefits.
- Many unprocessed cereals also contain large amounts of polyphenols. Some of the best cereals include wheat, oats, rye, corn, rice, millet, and barley.
Step 4. Choose foods that contain sulfur
Sulfur can help detoxify the liver by removing substances that can cause liver damage. As a result, the liver becomes more productive. Since the liver is responsible for metabolism and the breakdown of estrogen in the body, a healthy liver can help reduce estrogen.
Foods containing sulfur include onions, green leafy vegetables, garlic, egg yolks, and various types of citrus
Step 5. Include more cruciferous vegetables in your diet
Cruciferous vegetables are high in phytochemicals and work in the body to help block estrogen production.
Some cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, kale, collards, turnips, and rutabaga
Step 6. Eat more mushrooms
Many types of mushrooms help prevent the body's products of enzymes called "aromatases". This enzyme can convert androgens to estrogens. By eating more mushrooms, you can limit this conversion process and reduce estrogen in the body.
The most useful mushroom varieties include shiitake, portobello, crimini, and baby button
Step 7. Eat red wine
The skin of red grapes contains a chemical called resveratrol and the seeds contain a chemical called proanthocyanidin. Both of these chemicals are known to help block the production of estrogen.
Since both the seeds and skins have estrogen-blocking properties, you should eat red grapes that still have the seeds on them instead of choosing seedless varieties
Step 8. Drink green tea
Green tea contains phytochemicals that help reduce estrogen production in the body. Research into this idea is still at an early stage, but the initial results look promising.
Step 9. Eat pomegranate
Pomegranates also contain phytochemicals. As previously mentioned, phytochemicals are thought to have estrogen-blocking properties.
Apart from eating fresh pomegranate, you can also drink pomegranate juice to get the same health benefits
Step 10. Take the right vitamin supplements
Certain vitamins and minerals can help the body get rid of estrogen. Dietary supplements shouldn't be the only mainstay, but including them in your routine is still a wise decision.
- Take folic acid and B-complex vitamins to help improve liver function. It will be more beneficial if you drink alcohol on a regular or semi-regular basis.
- An imbalance of bacteria can interfere with the removal of estrogen from the body, but probiotics help balance your digestive tract. Take probiotics containing 15 billion units daily. Put the capsules in the refrigerator and take one or two capsules twice a day on an empty stomach.
- Consider taking a fiber supplement to help increase your intake of dietary fiber.
- It's a good idea to take a standard multivitamin every day. This supplement contains zinc, magnesium, vitamin B6, and other nutrients. These nutrients can help break down and remove estrogen from the body.
Method 2 of 3: Method Two: Diet Reduction
Step 1. Reduce alcohol consumption
Estrogen is digested and filtered by the liver, but high levels of alcohol can reduce liver function. When liver function decreases, estrogen levels can increase.
If your estrogen level is higher than normal, limit alcohol consumption to one drink per day or less. However, if you are already experiencing estrogen dominance, eliminate alcohol completely from your diet
Step 2. Limit your intake of dairy products
About 80% of estrogen obtained through the diet is obtained from cow's milk and products made from cow's milk. We recommend choosing non-vegetable dairy products, such as almond milk or rice milk.
- Cows are often milked during pregnancy, when estrogen levels are highest. That's why cow's milk can contain very high estrogen.
- If you do consume cow's milk products, choose a source that helps. Yogurt is very beneficial because it contains probiotics.
Step 3. Cut down on junk food
Caffeine, fat, and sugar can increase the level of estrogen in the body, so you should limit these foods as much as possible.
For example, just one cup of regular coffee can increase estrogen levels. Drinking up to four cups of coffee a day can increase estrogen levels by up to 70%
Step 4. Avoid unfermented soy products
Soy contains plant compounds called isoflavones that resemble estrogen, so if you have high levels of estrogen in your body, consuming unfermented soy can amplify the effects of estrogen.
Unfermented soy products include tofu and soy milk
Step 5. Reduce consumption of red meat
Red meat can contain hormone additives, and these additives can increase the level of estrogen in the body or work like estrogen in the body.
If you do eat meat, look for meat that is labeled "organic" or "natural". Eating this type of meat will still allow you to consume the remaining estrogen from the animal's natural stores, but this way you won't be consuming abnormally excessive amounts of estrogen
Method 3 of 3: Method Three: Lifestyle Changes
Step 1. Exercise more often
In particular, moderate to high intensity exercise had the greatest impact on estrogen levels. Aim for 15 to 30 minutes of moderate exercise to start lowering estrogen levels quickly.
- Research shows that postmenopausal women should exercise at least three hours per week if they want to significantly reduce the amount of estrogen circulating in the body.
- Instead of toning muscles, focus more on aerobic exercise, such as walking, running, and cycling.
- Exercise can also lose weight. Because estrogen can hide in the body's fat cells, reduced fat cells mean less estrogen.
Step 2. Reduce stress
In an effort to deal with stress, the body burns a lot of progesterone and forms cortisol, which is a stress hormone. The by-product of this process is relatively excess estrogen.
It may not seem possible to completely eliminate stress from your life, but there are things you can do to reduce stress. Get rid of avoidable but predictable sources of stress that you usually face on a daily basis. To counter the unavoidable effects of stress, find activities that help calm you down-meditation, reading, light exercise, therapy, and more
Step 3. Try an infrared sauna treatment
Infrared treatment is a popular detoxification practice. This treatment is believed to help balance hormones by encouraging fat cells to secrete the estrogen stored in them.
During an infrared sauna, infrared radiation will safely warm your skin, so you sweat more. Sweat cools the body, but it also releases toxins that build up in the body, including excess estrogen
Step 4. Get plenty of sleep
Poor sleep habits can reduce the amount of the hormone melatonin in the body. Melatonin helps protect the body from estrogen dominance so a decrease in melatonin can lead to an increase in estrogen.
- Try to get seven to eight hours of sleep every night.
- Keep your room as dark as possible when sleeping. Research has shown that a dark room allows you to sleep more soundly, and a better night's sleep will help you produce more melatonin.
Step 5. Avoid handling any objects that may contain toxins
In particular, certain plastics and cosmetics can contain xenoestrogens, and these estrogens can find a way to enter the body when you regularly touch them.
- Perfumes and scented products are also a threat, and many toiletries contain harmful parabens.
- Plastic cups and bottles can cause you to consume harmful phthalates.
- Metals may contain high levels of hormone-altering BPA.
- Floor and ceiling glue can contain harmful carbon.
- Gases from bleach and strong chemical cleaners can also have a negative impact on your hormones.
Step 6. Ask your doctor if you want to stop certain medications
You should not stop treatment without consulting your doctor first. This means that if you are concerned about high levels of estrogen in your body, you should talk to your doctor about certain medications that have been linked to increased estrogen and ask if you can limit or avoid them.
Antibiotics can kill or destroy beneficial bacteria in the digestive tract. These bacteria help remove estrogen from your body, so destroying them can lead to a buildup of estrogen
Warning
- This article is only intended to provide general guidance and instructions. If you think you have dangerous or disturbing high levels of estrogen, talk to your doctor to determine the best possible treatment plan for your health needs.
- You should always consult your doctor before making any drastic changes in your diet, lifestyle, or medications.
