How to Lower Estrogen Levels: 8 Scientifically Proven Methods
- Losing weight is one of the most efficient ways to lower estrogen levels in both men and women.
- Exercise is also a key component to losing weight which can also help lower estrogen levels.
- Avoiding xenoestrogens such as plastics and pesticides is crucial since they can increase estrogen levels.
Both men and women have the hormone estrogen in their bodies. However, estrogen levels in women are higher than in men. While estrogen is essential to the functioning of the human body, too much of it can have negative effects on health, including weight gain, mood swings, and a higher risk of breast cancer. High estrogen levels in men can lead to infertility, diminished sex drive, and erectile dysfunction. If you've been exhibiting any of these signs, it might be time to act and reduce your estrogen intake.
For best health, estrogen levels must be maintained in balance. Estrogen is in charge of a woman's development of her sexual characteristics and control over her menstrual cycle. But having too much estrogen can cause a number of health problems. It may lower testosterone levels in men, which may result in a variety of issues.
The good news is that there are several strategies for reducing estrogen naturally that have been supported by science. This article will go over eight techniques you can use to regulate your hormones and enhance your general wellbeing.
What Happens When Estrogen Levels Are Too High?
A number of health problems can result from excessive estrogen levels. High estrogen levels in women can result in gaining weight, mood swings, and a higher risk of breast cancer. Infertility, heavy bleeding, and irregular periods are additional consequences. High estrogen levels in men can lead to infertility, diminished sex drive, and erectile dysfunction.
The condition known as "estrogen dominance" occurs when the body produces an excessive amount of estrogen compared to other hormones like progesterone. Fatigue, breast tenderness, headaches, and bloating are just a few of the symptoms that can result from this.
When their estrogen levels are too high, both men and women can develop a bloated stomach, feel exhausted, and gain weight. Additionally, high estrogen levels can prevent the thyroid from functioning properly, resulting in symptoms like dry skin, cold intolerance, and hair loss. In order to support your general wellbeing, it is crucial to maintain healthy estrogen levels.
The Importance of Maintaining Balanced Estrogen Levels
For best health, estrogen levels must be maintained in balance. Estrogen is essential for the development of sexual traits and the control of women's menstrual cycles, among other functions in the human body. But having too much estrogen can cause a number of health problems.
Changing your diet is one way to keep your estrogen levels in check. Elevated estrogen levels can be controlled by eating a healthy, balanced diet. Another strategy for preserving healthy estrogen levels is exercise. In particular for females with excess body fat, regular exercise can help lower estrogen levels.
A balanced estrogen level can also be maintained by making other lifestyle adjustments, such as lowering stress and getting enough sleep. We'll go over eight naturally lowering estrogen methods in the section that follows.
8 Scientifically Proven Methods to Lower Estrogen Levels in Men
Although estrogen is typically thought of as a hormone that only affects women, men also produce small amounts of it. Erectile dysfunction, infertility, and breast enlargement are just a few health problems that can arise in men who have too much estrogen. Eight approaches to assist men in reducing their estrogen levels have been supported by science:
1. Lose Weight
Losing weight is one of the most efficient ways to lower a man's estrogen levels. Aromatase, an enzyme made by fat cells, transforms testosterone into estrogen. Therefore, you are more likely to produce estrogen the more body fat you have. Men's estrogen levels can be lowered by losing weight, according to studies, which improves their sexual function and general health (1).
Men's estrogen levels can also be lowered by regular exercise. Men who regularly exercised had lower levels of estrogen than men who were sedentary, according to a study in the Journal of Clinical Endocrinology and Metabolism. Exercise can also assist you in losing weight, which, as we already mentioned, can result in lower estrogen levels (2).
3. Eat a Healthy Diet
A healthy diet full of fresh produce, whole grains, and legumes can help men with low estrogen levels. Men who consumed a diet rich in fruits and vegetables had lower levels of estrogen than men who consumed a typical Western diet, according to a study published in the Journal of Nutrition (3). Consuming soy products, such as tofu and soy milk, can also aid in lowering estrogen levels because these foods contain phytoestrogens, which are chemicals that can prevent the production of estrogen (4).
4. Avoid Alcohol
It's best to either limit or completely avoid alcohol consumption because it can raise men's estrogen levels. Men who drank alcohol had higher levels of estrogen than those who abstained, according to a study in the Journal of Clinical Endocrinology and Metabolism (5).
5. Get Enough Sleep
For overall health, including hormone balance, getting enough sleep is crucial. According to a study in the Journal of Andrology, men who slept for fewer than five hours each night had lower testosterone levels and higher estrogen levels than those who slept for seven to eight hours every night (6).
6. Reduce Stress
Men's estrogen levels can rise under prolonged stress (7), so stress management is crucial. Stress reduction and estrogen level lowering techniques include yoga, meditation, and deep breathing exercises.
7. Take Supplements
Men's estrogen levels can be lowered with the aid of some supplements, including zinc and vitamin D (8). Men who took zinc supplements had lower levels of estrogen than men who did not, according to a study in the Journal of Clinical Endocrinology and Metabolism. Vitamin D can also aid in maintaining hormone balance and regulating estrogen production.
8. Avoid Estrogenic Compounds
Certain substances that can be found in food and the environment can act like estrogen in the body and cause levels of estrogen to rise (9). Plastics, pesticides, and some foods all contain these substances, also known as xenoestrogens. So limiting your exposure to these substances can aid in lowering the estrogen levels in men.
8 Methods to Lower Estrogen Levels in Females
Increased risk of breast cancer, mood swings, and weight gain are just a few of the health problems that high estrogen levels in women can cause. Here are some approaches to assist women in reducing their estrogen levels that have been validated by science:
1. Lose Weight
Losing weight can assist women in reducing their estrogen levels, just like it can for men. Estrogen is produced by fat cells, so the more estrogen you have, the more of it you're likely to produce. According to studies, women's estrogen levels can be lowered through weight loss, improving their health (10).
Women's estrogen levels can be lowered with regular exercise. According to a study in the Journal of Clinical Oncology, women who exercise regularly have lower estrogen levels than women who are sedentary (11). Exercise can also assist you in losing weight, which, as we already mentioned, can result in lower estrogen levels.
3. Eat a Healthy Diet
Women's estrogen levels can be lowered by eating a healthy diet high in fruits, vegetables, and whole grains. Consuming soy products, such as tofu and soy milk, can also aid in lowering estrogen levels because these foods contain phytoestrogens, which are chemicals that can prevent the production of estrogen.
4. Avoid Hormone-Disrupting Chemicals
Many chemicals that are present in common products, such as plastics and pesticides, can alter hormone balance and raise estrogen levels in females (12). Avoiding these chemicals as much as you can will help you lower your estrogen levels. When possible, choose organic produce and look for products with the "BPA-free" label.
5. Take Supplements
Women's estrogen levels can be lowered by taking supplements like calcium-d-glucarate and DIM. DIM supports healthy estrogen metabolism, while calcium-d-glucarate aids in the liver's ability to flush out excess estrogen (13).
In some circumstances, taking medication to reduce a woman's estrogen levels may be necessary. Aromatase inhibitors are drugs that prevent the body from producing estrogen, resulting in lower levels (14). Women who have diseases like endometriosis or breast cancer are typically prescribed these drugs.
Diet and Estrogen Levels - What to Eat and What to Avoid
Diet, as we've already mentioned, has a big impact on estrogen levels. To help lower your estrogen levels, try these foods and steer clear of these ones:
Foods to Eat
- Compounds found in cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, may help reduce estrogen levels.
- Lignans, which are abundant in flaxseeds, may help prevent the production of estrogen.
- Compounds in berries like raspberries and blueberries have been shown to reduce estrogen levels.
- Healthy fats, such as those in nuts and avocados, can help balance hormones.
Foods to Avoid
- Alcohol should either be consumed in moderation or avoided altogether as it can raise estrogen levels.
- Sugar and processed foods can cause weight gain, which can boost the production of estrogen.
- Meat and dairy products from conventionally farmed animals may contain hormones that disturb the normal balance of hormones.
Exercise and Estrogen Levels
Both men and women who regularly exercise can reduce their estrogen levels. The following exercises can be particularly beneficial:
1. Strength Training
Building muscle mass through strength training can help with hormone balance. Strength training has been shown in a study in the Journal of Strength and Conditioning Research to help postmenopausal women reduce their estrogen levels.
2. Cardiovascular Exercise
You can lower your estrogen levels by losing weight through cardiovascular exercise, such as running, cycling, or swimming, as we've already mentioned. Cardiovascular exercise can also benefit general health and wellbeing.
As we've already mentioned, stress can raise estrogen levels; yoga can help lower stress. Additionally, certain yoga poses, such as the seated forward bend, can support ovulation stimulation and hormone balance.
Medications and Medical Interventions to Lower Estrogen Levels
Lowering estrogen levels may occasionally require medication and other medical procedures. Anti-estrogens, SERMs, and aromatase inhibitors are a few medications that can help lower estrogen levels. These drugs are typically prescribed for diseases like gynecomastia, endometriosis, and breast cancer. In extreme circumstances, medical procedures like hysterectomy or oophorectomy may be required to reduce estrogen levels.
Natural Remedies for Lowering Estrogen Levels
Natural estrogen reduction is possible with the aid of some natural remedies. Here are some options for natural remedies:
1. DIM (Diindolylmethane)
Among the natural substances present in cruciferous vegetables like broccoli and cauliflower is DIM. DIM can aid in enhancing the metabolism of estrogen and lowering its levels.
2. Calcium D-Glucarate
Fruits and vegetables contain the naturally occurring substance calcium D-glucarate. Enhancing estrogen metabolism can lower estrogen levels.
3. Black Cohosh
Menopause symptoms have long been treated with black cohosh, a herbal supplement. Hot flashes, mood swings, and other symptoms brought on by high estrogen levels can be lessened with the aid of black cohosh.
4. Red Clover
A herbal supplement called red clover has phytoestrogens in it. Phytoestrogens can aid in lowering estrogen levels and balancing hormones.
Numerous health problems can result from high estrogen levels in both men and women. To support your general health, it is crucial to keep your estrogen levels in a healthy range. You can take charge of your hormone levels and lower your risk of developing health problems linked to high estrogen levels by putting the scientifically validated strategies listed above into practice. Always consult your healthcare professional before making any significant dietary or exercise regimen changes, just to be safe.
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