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Estrogen is one of the vital hormones that plays a major role in human reproduction and sexual functions. While many people are familiar with estrogen’s impact on female sexual health and reproduction, estrogen is also vital for the vascular, immune, skeletal, and neuroendocrine systems.
Estrogen is mainly produced in the ovaries, which explains why women have more of it. The adrenal glands and fat tissues also synthesize estrogen in small amounts, and that’s where the men get theirs.
Despite its many benefits, estrogen can be dangerous when there is too much in the body. Excess estrogen can cause irregular periods, weight gain, fibrocystic breasts, endometriosis, and an increased risk of certain cancers. It is important for you to know how to keep your estrogen level in check. Here are some foods to lower estrogen levels.
Diet Associated with High Estrogen
If you notice a sudden spike or a constant high in your estrogen level, it is not accidental. Several things can cause high estrogen levels, but the usual culprit, and your first suspect, is your diet.
Your diet is responsible for various bodily functions and also supplies your body with what it needs to make its components, including its hormones. A high estrogen level may indicate that you have been eating too much of the following foods:
Red Meat
Red meat, a dietary staple worldwide, has been linked to high estrogen levels. The meat itself can contain hormones from the animals, which then transfer to your body when consumed, leading to elevated hormone levels.
Red meat can produce some estrogen-elevating compounds when you use cooking methods like grilling and barbecuing to make it. And what’s more? The high fat content of red meat contributes to its elevation of estrogen levels.
Processed foods
Processed foods like sugar, fats, and preservatives can contribute immensely to a high level of estrogen. These foods can cause weight gain and hormonal imbalances.
Many processed foods contain additives like phytoestrogens, which mimic estrogen. Additionally, processed foods often lack the essential nutrients for maintaining hormonal balance.
Sweets
Another food item you can blame for high estrogen levels is sweets. Sweets and sugary foods can cause insulin resistance, which can significantly affect your estrogen level.
Excessive sugar intake can also cause inflammation, interfering with the liver’s ability to metabolize estrogen properly. As such, it can lead to circulating higher estrogen levels.
Dairy products
You have probably ascertained the importance of dairy products to your body. However, they can also be detrimental to your health when consumed in the wrong amount. For instance, full-fat dairy products contain a high amount of saturated fat, increasing estrogen production.
Consistent consumption of dairy products can also affect the levels of insulin-like growth factor 1 (IGF-1), leading to a higher estrogen level. They may also contain the hormones of the animals they are derived from, increasing the likelihood of raising your estrogen levels.
Refined grains
Refined grains like white bread, white rice, and pastries have been linked to hormonal imbalance. After being stripped of their fiber and major nutrients during processing, these foods are left with a higher sugar content per quantity, elevating blood sugar and triggering insulin spikes.
These foods also have a high glycemic index, contributing to weight gain when consumed excessively. With their effects, refined grains are major contributors to high estrogen levels.
Foods to Lower Estrogen Levels
Just as your diet can contribute to higher estrogen levels, your diet is also a key to controlling your estrogen level. Now that you have learned about what to look for, reduce, and probably take out when trying to reduce your estrogen level, it is time to learn what to substitute them with.
These substitute diets can significantly improve your hormone level and reduce estrogen.
Fiber-Rich Diet
One of the major ways you can control your estrogen level is through a fiber-rich diet. This diet type ensures good metabolism and plays a major role in controlling hormones, including estrogen.
Its benefits stem from how the liver metabolizes estrogen. Your liver can easily secrete excess estrogen when you consume a fiber-rich diet. You will also have healthy gut health, which plays a major role in estrogen metabolism and recycling. Furthermore, a high-fiber meal can help you regulate your blood sugar, preventing insulin resistance and promoting a healthy estrogen level.
The following foods should be consistent in your diet when trying to control estrogen, as they are rich in fiber:
- Fruits, such as berries, apples, pears, and oranges
- Vegetables like broccoli, Brussels sprouts, carrots, and leafy greens
- Whole grains, like brown rice, quinoa, oats, and whole wheat products
- Legumes like beans, lentils, and chickpeas
- Nuts and seeds, including almonds, chia seeds, and flaxseeds
Mediterranean Diet
Another diet that can help bring your estrogen level under control is the Mediterranean diet. Rich in whole grains, fruits, vegetables, healthy fats, and lean protein, the Mediterranean diet helps more than estrogen. It also helps with heart health and cognitive function.
Essentially, the Mediterranean diet provides a proper balance of macronutrients, antioxidants, and healthy fats. You should do the following if you want to follow the Mediterranean diet:
- Include healthy fats like olive oil, avocados, and nuts
- Eat antioxidant-rich foods like berries, leafy greens, tomatoes, and citrus fruits
- Ensure moderate diary and fish consumption, like cheese, yogurt, salmon, and sardines
- Limit your processed food intake, reducing added sugar and unhealthy fats
Plant-Based Diet
A plant-based diet is another way you can naturally maintain an optimal estrogen level. This diet encourages the consumption of whole, minimally-processed plant-based foods while minimizing animal product consumption.
These foods are high in fiber content and anti-inflammatory, making them ideal for estrogen control.
Tips for Reducing Estrogen Levels
While the focus is on reducing your estrogen level through your dietary intake, there are other procedures that can help. These include:
Adopt a Fiber-Rich Diet
As discussed earlier, a fiber-rich diet can help you reduce your estrogen level. It will aid estrogen metabolism, reduce its storage and minimize insulin resistance.
Limit Certain Animal Products
Certain animal products have been shown to drastically increase estrogen levels. This includes red meat, saturated fats, and dairy products. Therefore, limiting red meat, choosing organic animal products, and considering dairy alternatives can be better for your estrogen levels.
Follow a Mediterranean Diet
The Mediterranean diet is another way to control your estrogen level. This diet is focused on whole meals, healthy fats, antioxidant-rich foods, and minimizing processed foods. This diet helps reduce inflammation and improve overall hormonal health.
Lose Excess Body Fat
You are probably wondering what your body fat has to do with your estrogen level. The most direct correlation is that fat tissues produce estrogen, meaning that their reduction can promote good estrogen levels.
Higher body fat has also been linked to insulin resistance and increased inflammation, both of which can disrupt the hormone level. Therefore, losing excess body fat is one step closer to healthy estrogen levels.
Prioritize Exercise
Exercise can help you with weight management, managing insulin levels, stress reduction, and enhanced gut health. All these are directly linked to hormonal balance, showing their impact on estrogen control.
Cardiovascular exercises, strength training, flexibility, and balance can help you maintain a healthy estrogen level.
Limit Alcohol Intake
Alcohol can increase fat storage, tamper with estrogen metabolism, and affect insulin sensitivity, thereby impacting hormonal balance. In fact, research has shown that even moderate alcohol intake can affect hormonal balance.
Minimizing your alcohol intake or completely staying away from it can be beneficial when trying to control your estrogen level.
Limit Refined Carbs and Processed Foods
Refined carbs and processed foods can cause insulin resistance, hormonal imbalance, and increased calorie intake. Therefore, it is advisable that you totally minimize their intake to regulate your estrogen level.
Frequently Asked Questions
Low estrogen can lead to various emotional and physical outcomes. Its major effects include menstrual irregularities, hot flashes and night sweats, vaginal dryness, mood swings, bone density loss, decreased libido, fatigue, sleep disturbance, cognitive changes, weight gain, skin and hair changes, and increased risk of heart diseases.
Yes, estrogen has several health benefits. It is crucial for mood regulation, cardiovascular health, bone health, reproductive health, cognitive functions, and sexual functions.
Estrogen has several effects on the body. For instance, it is necessary for ovulation and regulates the menstrual cycle. It is also vital for maintaining optimal bone density. It helps maintain healthy heart health and regulate blood vessels.
Hey Vitamins For Woman, was wonderin about that mediterranean diet thing. U think it’s cool for someone just getting into diets? Heard it’s got lots of veggies but what about proteins?
Alex R., Mediterranean diet’s pretty balanced. Lots of fish for protein and healthy fats. You should give it a try!
But does it actually work for losing weight or is it just another fad diet?
Loving the emphasis on exercise and losing excess body fat! It’s all about that energy and how u feel, not just the numbers. Keep it up, everyone!
The Mediterranean diet seems to be a recurring recommendation in many health circles. Curious how it compares to traditional diets in other regions globally.
Any quick fixes for lowering estrogen? Between kids and work, it’s kinds tough to follow detailed diet plans. Thnx.
If losing body fat is on the agenda, guess it’s time to trade my park bench for a treadmill, huh? 😄
While these diets sound promising, are there any peer-reviewed studies backing up these recommendations? Science over fads, people.
So glad to see plant-based diets highlighted here. It’s been amazing for my health. Would love more info on how it specifically impacts estrogen levels!
If sweets boost estrogen, guess my sweet tooth is more like an estrogen tooth, am I right? 😅
Another article suggesting cutting out all the fun stuff. What’s life without a little sweet and dairy? Balance is key, folks.
It’s fascinating to see how fiber-rich and plant-based diets contribute to hormonal balance. Integrating more of these foods could be a game changer for many.