Leena Watts
Estrogen is a naturally occurring hormone that plays a critical role in the female body, particularly in reproductive health. Estrogen levels can fluctuate due to various factors, including age, lifestyle choices, and diet. While estrogen levels typically decrease during perimenopause and menopause, dietary and lifestyle changes can help manage and increase estrogen levels. This includes consuming foods rich in phytoestrogens, such as flaxseeds, sesame seeds, soy, and specific vitamins and minerals. However, it is important to consult a healthcare professional before making any significant dietary or lifestyle changes.
| Characteristics | Values |
|---|---|
| Vitamins and minerals | Vitamin B, Vitamin D, Boron, and Vitamin E |
| Phytoestrogens | Flaxseeds, sesame seeds, soy, dark chocolate, garlic, legumes, cruciferous vegetables (broccoli, Brussel sprouts, kale), nuts (cashews, almonds, peanuts, and pistachios) |
| Herbal supplements | Red clover, black cohosh |
| Lifestyle changes | Exercise, well-balanced diet, weight loss |
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What You'll Learn
Phytoestrogens: Flaxseeds, sesame seeds, soy, and nuts are rich sources
Phytoestrogens are a form of dietary estrogen that we get from food. They are molecules that occur naturally in plants and are similar to estrogen. Studies suggest that eating foods containing phytoestrogens can improve symptoms caused by low estrogen. They may also be beneficial for heart and bone health.
Flaxseeds are a rich source of lignans, a type of polyphenol found in plants. They are also the richest dietary source of lignans, which are beneficial in estrogen metabolism. Research has shown that flaxseeds may lower breast cancer risk. They can be added to dishes, baked into bread and cookies, or blended into smoothies and spreads. Flaxseed oil can also be used as a supplement.
Sesame seeds are another dietary source of phytoestrogens. They are easy to add to almost any meal and may help improve cholesterol levels. A 2024 animal study found that sesame oil prevented osteoporosis in postmenopausal rats by maintaining serum estrogen and aromatase levels, which balance bone formation and resorption. However, further research is needed to determine if this effect is possible in humans.
Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogen's effects. Soy is also rich in a range of essential vitamins and minerals and can support heart health as an alternative to red and processed meats. It is extremely versatile and can be included in the diet in various forms, such as tofu, tempeh, edamame, and soy milk.
Nuts, such as cashews, almonds, peanuts, and pistachios, are also a great source of heart-healthy phytoestrogens. They are easy to add to your diet and can improve your overall heart health.
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Vitamins and minerals: B vitamins, vitamin D, boron, and vitamin E
B vitamins play a significant role in creating and activating estrogen in the body. A deficiency in these vitamins can lead to reduced estrogen levels. While research is mixed regarding the impact of vitamin B on ovarian cycles in premenopausal women, it is generally believed that B vitamins are essential for maintaining healthy estrogen levels.
Vitamin D functions as a hormone in the body and helps with estrogen production. It is naturally found in some foods, such as fatty fish, and it is produced within the body when the skin is exposed to sunlight. According to the Institute of Medicine, just 10 minutes of sun a day is enough to trigger adequate vitamin D production. However, it is important to note that high blood levels of vitamin D have been linked to reduced estrogen levels, particularly in postmenopausal, overweight, and obese women.
Boron is a trace mineral that has been studied for its potential health benefits, including reducing the risk of certain types of cancer. It is also necessary for the metabolism of sex hormones, including testosterone and estrogen. While boron is generally considered safe, it is important to consume it in appropriate amounts, as excessive intake can be dangerous.
Vitamin E has been found to help reduce hot flashes and insomnia, which are common symptoms associated with low estrogen levels, particularly during menopause.
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Herbal supplements: Red clover and black cohosh
Red clover is a wild plant that belongs to the legume family. It is a perennial herb that commonly grows wild in meadows throughout Europe and Asia and has been naturalized to grow in North America. The red flowers at the end of the branched stems are usually dried for therapeutic use. Red clover is a source of many nutrients, including calcium, chromium, magnesium, niacin, phosphorus, potassium, thiamine, and vitamin C.
Red clover contains isoflavones, which are plant-based chemicals that produce estrogen-like effects in the body. Isoflavones have a similar chemical structure to oestrogen, so they can weakly bind to the same receptors as oestrogen and do some of its work. They can influence estradiol levels and may cause weight gain. However, a study of 93 post-menopausal women did not report any weight gain while taking red clover. Red clover isoflavones have been associated with an increase in HDL ("good") cholesterol in pre- and post-menopausal women, but other studies show conflicting results.
Red clover has been used to treat several conditions, including cancer, whooping cough, respiratory problems, and skin inflammations such as psoriasis and eczema. It is believed to "purify" the blood by acting as a diuretic and expectorant, improving circulation and helping cleanse the liver.
Preliminary evidence suggests that isoflavones from red clover may stop cancer cells from growing or kill them in test tubes. Researchers theorize that red clover may help prevent some forms of cancer, such as prostate and endometrial cancer. However, because of its estrogen-like effects, it might also contribute to the growth of some cancers. Until further research is done, doctors cannot recommend red clover to prevent cancer. Women with a history of breast cancer should not take red clover.
Several studies have shown that red clover supplementation can reduce hot flashes in menopausal women, although the largest study showed no effect. A few studies suggest that a proprietary extract of red clover isoflavones may slow bone loss and even boost bone mineral density in pre- and perimenopausal women.
Black cohosh (Actaea racemose) is a woodland herb native to North America. The root is used as medicine and is commonly used for estrogen-related conditions, such as menopause, premenstrual syndrome (PMS), painful menstruation, and weak and brittle bones. In some parts of the body, black cohosh might increase the effects of estrogen, while in other parts, it might decrease them. Black cohosh should not be considered an "herbal estrogen" or a substitute for estrogen. There is no good scientific evidence to support most of these uses.
Black cohosh is possibly safe when taken appropriately for up to one year. It can cause mild side effects such as stomach upset, headache, rash, and a feeling of heaviness. There is also some concern that black cohosh might cause liver damage in some people, especially when taken with other supplements that can harm the liver. People who take black cohosh should watch for symptoms of liver damage, such as dark urine and fatigue. It is possibly unsafe for pregnant or breastfeeding women and may increase the risk of miscarriage. There is also some concern that black cohosh may worsen existing breast cancer, although this has not been confirmed by scientific research.
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Exercise: Cardio and strength training
Exercise is an important part of maintaining physical health and can also be a useful tool for managing hormone levels. For women, exercise can be particularly beneficial for keeping estrogen levels in a healthy range. Both cardio and strength training can impact estrogen levels, although the effects may vary depending on factors such as age, menopause status, and the type and intensity of exercise performed.
Cardio Training
Also known as aerobic exercise, cardio training can include activities such as walking, running, cycling, or swimming. This type of exercise focuses on increasing cardiovascular fitness and improving the efficiency of the heart, lungs, and blood vessels in delivering oxygen to the body's muscles.
Research suggests that aerobic exercise can lead to a healthier estrogen metabolism and a reduction in high circulating estrogen levels. A study on premenopausal women found that moderate-to-vigorous aerobic exercise for 30 minutes, 5 times a week over 16 weeks, resulted in a significant decrease in percent body fat and an increase in lean body mass. Additionally, aerobic exercise has been linked to a reduced risk of breast cancer by decreasing high levels of endogenous estrogens, which are a main risk factor for this type of cancer.
Strength Training
Strength training, also referred to as resistance or anaerobic exercise, involves activities that build muscle strength and endurance. This can include exercises using weights, resistance bands, or bodyweight exercises such as push-ups, squats, and lunges.
While some studies suggest that aerobic exercise may be more effective at reducing high estrogen levels, strength training has been linked to increased estradiol levels, particularly in postmenopausal women. Additionally, strength training during the follicular phase of the menstrual cycle has been associated with greater strength gains compared to the luteal phase. However, it is important to note that women may experience lower endurance during the luteal phase, so adjusting the training routine accordingly is recommended.
Combining Cardio and Strength Training
Combining cardio and strength training can provide a well-rounded fitness routine. High-intensity interval training (HIIT) sessions, when combined with strength training, may support insulin sensitivity, weight management, and metabolic health. Additionally, incorporating different types of exercise can help prevent overuse injuries and improve overall fitness.
It is important to note that the impact of exercise on estrogen levels may vary depending on individual factors. Age, menopause status, body composition, and nutritional intake can all influence hormone levels and the effectiveness of exercise. Therefore, consulting with a healthcare professional or a qualified trainer can help in designing an exercise program that aligns with your specific needs and goals.
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Lifestyle changes: A well-balanced diet and managing weight
Lifestyle changes, such as adopting a well-balanced diet and managing weight, can help increase oestrogen levels. A well-balanced diet is essential for maintaining overall health and supporting hormonal balance. Here are some dietary and lifestyle changes to consider:
Well-Balanced Diet:
- Include phytoestrogens in your diet: Phytoestrogens are plant-based nutrients that have similar structures to oestrogen. They can be found in flaxseeds, sesame seeds, soybeans and soy products, legumes, dark chocolate, and garlic. These foods can help improve symptoms of low oestrogen and may have additional health benefits, such as improved heart and bone health.
- Consume vitamins and minerals: Some vitamins and minerals can support hormone production and utilisation. For example, vitamin B plays a role in creating and activating oestrogen, while vitamin D functions as a hormone and aids in oestrogen synthesis. Boron is a mineral that helps the body absorb testosterone and oestrogen, and vitamin E may help reduce menopause-related symptoms like hot flashes and insomnia.
- Increase fibre intake: A high-fibre diet, particularly one rich in whole grains, can help regulate oestrogen levels. Fibre may reduce cholesterol absorption, a precursor to oestrogen, thereby lowering oestrogen levels in the blood.
- Focus on fruits and vegetables: A dietary pattern characterised by an abundance of fruits and vegetables has been linked to an 18% reduced risk of chronic diseases associated with high oestrogen levels.
- Limit certain foods: Reduce your intake of red meat, processed foods, sweets, dairy, and refined grains. These foods have been associated with higher oestrogen levels and an increased risk of certain cancers.
Managing Weight:
Maintain a healthy weight: Excess body fat can increase oestrogen levels as fat tissue produces oestrogen. Dietary patterns that promote weight gain may lead to elevated oestrogen levels, particularly in postmenopausal women.
It is important to note that the impact of dietary changes on oestrogen levels varies from person to person, and it is always advisable to consult a healthcare professional before making significant dietary changes or taking supplements.
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Frequently asked questions
You can increase oestrogen in your diet by consuming foods that contain phytoestrogens, such as flaxseeds, sesame seeds, soy, legumes, nuts, broccoli, Brussel sprouts, and kale. Phytoestrogens are plant-based nutrients that can mimic or enhance the effects of oestrogen in the body.
Yes, in addition to dietary changes, you can try vitamin and herbal supplements. Vitamins B, D, and E, as well as boron, may help increase oestrogen levels and reduce symptoms of low oestrogen. Red clover and black cohosh are herbal supplements that have been found to alleviate hot flashes in menopausal women, although more research is needed to determine their effect on oestrogen levels.
Symptoms of low oestrogen can include irregular periods, low libido, and excess abdominal fat. Low oestrogen can also negatively impact overall health, as oestrogen helps protect against cardiovascular disease and supports bone health.
Exercise can be beneficial for menopausal women with low oestrogen, as it can support overall health, improve mood, and help manage bone and muscle changes. However, research on whether exercise directly increases oestrogen levels is mixed. It is recommended to include both cardio exercise and strength training for the best results.
If natural remedies and lifestyle changes are not helping your symptoms of low oestrogen, it is important to consult a doctor. They can recommend other interventions, such as hormone replacement therapy (HRT), and discuss treatment options that are suitable for you.
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