How to Lower Estrogen Levels

how to Lower Estrogen Levels
metabolic diseases

9 MAY 2018   ANDR HRUF – 444   999      

       Estrogens are natural hormones mostly known for the role they play in women’s fertility. An excess of these hormones in the body can, however, lead to increased weight and may increase the risk of developing cancer, osteoporosis, thyroid problems and other disorders. Fortunately, you can lower the levels of your estrogen by feeding and lifestyle change.

1) Eat more organic foods. Although pesticides and other similar chemicals used in food production do not necessarily produce more estrogens, they still have effects similar to those produced by estrogen when the body absorbs them. Eating organic food will prevent these chemicals from entering your body.

2) Insert more fibre into your power supply.
The liver drains estrogen into the bile acids and the latter pass through the intestine during digestion. A diet rich in fibre can help eliminate estrogen contained in the bile.
Fiber-rich foods include fruit, vegetables and whole foods.

how to Lower Estrogen Levels


3) Recognize what foods are polyphenols.
Polyphenols are natural substances derived from plants. Recent studies suggest that they help reduce estrogen levels in the bloodstream.
Flaxseed can be particularly beneficial. In addition to polyphenols, they also contain lignans, which can counteract the effects of estrogen in the body and interfere with the production of estrogen. However, they contain plant-derived estrogens, known as “phytoestrogens”, so you do not have to eat the excess.
Other seeds, such as chia and sesame, have similar beneficial properties.
Many unrefined bowls of cereal also contain large quantities of polyphenols. Some of the best grains include wheat, oats, rye, corn, rice, millet and barley.

4) Search for foods that contain sulphur.
Sulfur helps to detoxify the liver by eliminating substances that damage it. As a result, the liver becomes more productive. Since the liver is responsible for estrogen-metabolizing and splitting into the body, a healthy liver can help lower estrogen levels.
Sulfur-rich foods include onions, green leafy vegetables, garlic, egg whites and citrus fruits.

5) Put more crucified vegetables in your food.
Cruciferous vegetables contain high levels of phytochemicals that work in the body to block the production of estrogen.
Some beneficial crucified vegetables include broccoli, cauliflower, Brussels sprouts, bok choy (Chinese cabbage), green cabbages, strawberries and navies.


6) Eat more mushrooms.
Many fungi help to prevent the production of an enzyme called “aromatase”. This enzyme is able to convert androgen hormones into estrogen. By eating more mushrooms, you can reduce this conversion process and lower your estrogen levels in the body.
Some of the most beneficial mushroom varieties include the shiitake mushroom, the portobello, the fungus crimes and the champignon mushroom.

lower-estrogen-levels by mushrooms

7) Consume red grapes.
The red grape skin contains a chemical known as “resveratrol”, while the seeds contain a chemical component called “proanthocyanidins”. Both of these substances are known to help block the production of estrogen.
Since both seeds and skins have properties that block the production of estrogen, you should eat red grapes that still contain seeds instead of choosing a seedless variety.

lower-estrogen-levels by red grapes

8) Drink green tea.
Green tea contains phytochemical substances that can help reduce the production of estrogen in the body. In this case, research is still in the early stages, but the first results seem promising.

10) Eat of pomegranates.
Pomegranates also contain phytochemicals. As already mentioned above, phytochemicals are believed to have blocking properties against estrogen.
In addition to eating fresh pomegranates, you can also drink pomegranate juice to get the same benefits.

11) Take the right vitamin supplements.
Certain vitamins and minerals can help the body eliminate estrogen. You should never rely entirely on dietary supplements, but the latter should be included in the normal routine of the person.
Take a 1 mg folic acid supplement and a vitamin B complex to help improve liver function. This can be particularly useful if you drink alcohol on a regular or semi-regular basis.
A bacterial imbalance may interfere with the elimination of estrogen from the body, but probiotics can help restore the balance of the digestive tract. Get a daily probiotic containing 15 billion units. Refresh the bottles and take one or two, twice a day on an empty stomach.
Consider a fibre supplement to help increase your dietary fibre intake.
Taking a normal multivitamin every day can be a good idea. These supplements contain zinc, magnesium, vitamin B6, and other nutrients that can help break and eliminate estrogen in the body.

12) Make less use of alcohol.
Estrogens are metabolized and filtered by the liver, but high levels of alcohol can decrease this function. When liver function decreases, estrogen levels may increase.
If the levels of your estrogen are high but still low, it limits your alcohol consumption to a glass a day or less. If your estrogen levels are already high, completely eliminate alcohol from your diet.

13) limits the consumption of dairy products.
About 80% of estrogen acquired through food comes from cow’s milk and dairy cows derived from cow’s milk. Choose dairy products not derived from cow’s milk, such as almond or rice milk.
Cows are often eaten as they are pregnant when levels of their estrogen are at their maximum, and this is why cow’s milk can contain such high levels of estrogen.
When consuming dairy products, choose useful sources. For example, yoghurt can have many benefits as it contains probiotics.

14) Reduce the consumption of junk food.
Caffeine, fat and sugars can incr ease estrogen levels in your body, so you should limit your consumption as much as possible.

For example, even a cup of coffee can raise estrogen levels. Drinking up to four cups a day may increase estrogen levels by up to 70%.

15) Avoid unfermented soy products.
Soy contains plant components called “isoflavones” that imitate the effect of estrogen. So if your estrogen levels are high, consuming unfermented soy can aggravate its effects.
Unfermented soy products include tofu and soy milk.

16) Reduce the consumption of red meat.
Red meat may contain additives and hormones, which can stimulate estrogen levels in your body or behave like estrogen.
When you eat meat, look for labelled “organic” or “natural”. Eating this meat will still consume the estrogens left in the animal’s natural reserves, but in this way, you will not eat excessive amounts of estrogen.

17) Do physical activity more often.
In particular, moderate to high-intensity exercises have the greatest impact on estrogen levels. Try to do 15 to 30 minutes of moderately intense physical activity every day, to begin lowering your estrogen levels quickly.
Research suggests that women in menopause should have at least three hours a week of moderate physical activity if they want to significantly reduce the amount of estrogen circulating in their body.
Instead of doing muscle toning exercises, focus more on aerobic activities, such as walking, running, and bicycle.
Physical activity can also lead to weight loss. Since estrogens can hide in the cells of body fat, having less fat cells means having even less estrogen.

18) Reduce stress.
In order to manage stress, the body burns large amounts of progesterone and creates cortisol, the stress hormone. A consequence of this process is a relative excess of estrogen.
It may seem impossible to completely eliminate stress from your life, but there are some things you can do to try to reduce it. Eliminates every source of avoidable and predictable stress you are facing on a regular basis. To counteract the effects of stress that you can not avoid, find activities that will help you relax – meditation, reading, light physical activity, therapy, and so on.

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