Having unpleasant mood swings? How about dry skin and a constant headache? These are some of the symptoms that occur when your estrogen level is low. Besides for biological system, estrogen is important for our bones, liver, skin, and fat tissues. Some factors can cause low or imbalance estrogen. And it may lead to discomfort and other health issues. When we can’t solely rely on our bodies, there are 10 alternatives on how to naturally increase estrogen levels. Before we get into that, let’s take a closer look at estrogen and its importance first!
What does estrogen do?
Estrogen moves through your bloodstream and is produced by endocrine. In our body, estrogen is needed for:
- Balancing women’s menstrual cycle
- Reproduction and sex-related growth
- Bone and tissue health
- Maintaining normal cholesterol levels
- Balancing mood swings
Types of estrogen
Our body makes three types of estrogen that have different functions. Let’s take a look at each of them:
Your body produces estrone once you’ve reached menopause. It’s produced in the ovaries, placenta, and mostly in body fat. Your body can convert estrone to other forms of estrogen, as necessary.
The next type is estradiol, which is what we know as estrogen. And it’s the strongest of the three estrogens.
Estriol is the weakest form of estrogen. But it’s useful in helping the uterus grow and prepare women’s bodies for both pregnancy and labor.
Effects of imbalance estrogen
When your estrogen level is too high or too low, it can affect your health. When it’s too high, you’re at risk of acne, depression, and osteoporosis. In the worst cases, it leads to breast cancer. On the other hand, when it’s too low, it may lead to several conditions, such as:
- Fatigue and sleeping problems
- Weight gain
- Mood swings
- Irregular menstruation
- Dry skin
- Headaches and migraines
- Low bone mass
- Cardiovascular diseases
These negative effects should be enough to convince the importance to increase your estrogen level.
How to naturally increase estrogen levels
Women’s estrogen levels are highest in the middle of the menstrual cycle and lowest during the period. Some factors can impact estrogen production, including menopause, kidney disease, anorexia, and even something as simple as fatigue.
If you want to know your estrogen levels, you can check it through blood and urine samples at clinics or hospitals. To battle estrogen imbalance, some of us take hormone therapy for treatment. While this option may seem too expensive and impractical, we recommend trying these natural ways to increase your estrogen level.
1. Consume soy and soy product
Soy contains phytoestrogens or isoflavones, which is great to boost your estrogen level. Consuming soy products, including tofu, tempeh, and edamame daily is the best way on how to naturally increase estrogen levels. Ready-to-drink soy products, such as soy milk or soy yogurt can be another option. Or you can simply add soybean to some of your dishes.
2. Manage your exercise
Exercise is the best way to prevent the accumulation of fat and maintaining weight, especially for women during menopause. However, exercising too much can cause more stress to your body. “Stress” hormones like cortisol will spike. This may affect your estrogen production. So, mind your exercise schedule. For instance, you don’t have to force yourself to do hot yoga every day. Mix things up with other types of yoga that are more relaxing.
3. Eating fruits and dry fruits
Some fruits, including peaches and strawberries, are rich in phytoestrogens. You can add these fruits for your breakfast. We recommend blending some with milk or yogurt and pack it in your water bottle. A great source of nutrients on the go! When you’re feeling a bit peckish, opt for dry fruits. Prunes, dates, and apricots contain phytoestrogens as well. Definitely a healthy choice of midday snack!
4. Cut down your sugar intake
Too much sugar is never good. Not just it’s unhealthy, but it will also affect your estrogen level. So, try to consume less sugar by not adding any into your drinks or meal. When you want something sweet, go for fruits instead. Blueberries and banana are our favorites. It’s time to replace sugar with natural sweetness!
5. More vitamins and minerals
Some vitamins and minerals play an important role in the creation and activation of estrogen. Foods that contain high B vitamins and vitamin D are great to increase your estrogen. These include salmon, vegetables, eggs, cereal, and oatmeal.
If you want to increase your estrogen with a healthy and delicious snack, nuts are the answer. Consuming nuts like walnuts, peanuts, and pistachios give you the amounts of isoflavones and phytoestrogens your body required. Add them to your dessert, meals, or salad. Or you can just grab a handful of assorted nuts for your snack.
7. Drink a lot of fluid
Green vegetables and some herbals are packed with phytoestrogens. By juicing your veggies, you’re not only getting rid of your thirst but also increasing your body’s phytoestrogens level. Some herbal tea is also an option, such as red clover tea or green tea with lemon.
8. Quit smoking
Estrogen maintains calcium in your bones. And when you smoke (even passively), your estrogen level lowers. That’s how smoking leads to osteoporosis.
9. Drinking red wine
Do you know that red wine contains high amounts of phytoestrogen? Limited consumption of this beverage can improve estrogen levels and reduce the risk of cardiovascular. We recommend enjoying a glass of red wine with a small bowl of nuts.
Flaxseeds, sesame seeds, and pumpkin seeds contain high phytoestrogen. Add them to your meals, dessert, or snack to increase your estrogen level. It’s easy and super delicious!
And that’s how you naturally increase estrogen levels!
Our bodies need hormones. If these hormones level is low, we’re at risk of various diseases, including osteoporosis, cardiovascular disease, and obesity. So, you need to keep your hormones level, especially estrogen, in balance. There’s hormone therapy or supplement. But if you want to increase your estrogen without any side-effects, try the alternatives on how to naturally increase estrogen levels. Consuming foods that contain phytoestrogens can boost your estrogen level. Help your body out by switching to a healthier, better lifestyle!