Yes, regular walking, as a form of physical activity, can help reduce overall circulating estrogen levels, especially when combined with maintaining a healthy weight, by improving how the body metabolizes and excretes excess hormones, which can be beneficial for hormone balance and reducing risks for certain conditions. Moderate aerobic exercise like walking promotes healthier estrogen metabolism, helping to lower levels and potentially reducing symptoms of estrogen dominance, though intense, excessive exercise without proper recovery could have opposite effects.
The hypothesized mechanisms by which exercise reduces breast cancer risk are varied and complex, but evidence is accumulating that aerobic activity results in a negative energy balance (41) and lowers estrogen levels in both pre- and postmenopausal women (5, 9, 66).
Individuals who cannot undertake vigorous physical activities can opt for a regular brisk walking routine. Aerobics, strength training, walking, jogging, and other types of exercises aid in modifying hormone levels along with preventing the decline of muscle mass. Hence, it is the best way to balance hormones.
Foods that lower and decrease and flush excess estrogen levels quickly include cruciferous vegetables, flaxseeds, soy, green tea, berries, and other foods. Estrogen is essential for the proper functioning of the female reproductive system, but having too much can lead to various issues.
On the other hand, vitamin D has been shown to downregulate in immune cells the expression of aromatase, which converts testosterone to estrogen, leading to a decrease in estrogen level.
It pumps up your endorphins.
Specifically, physical activity increases a brain chemical called beta-endorphin. This can increase feelings of happiness and reduce feelings of pain.
This 3-3-3 Walking technique alternates between 3 minutes of brisk walking and then 3 minutes of slower recovery walking, repeating the cycle for a total of 30 minutes. This simple routine can safely improve cardiovascular fitness, reduce stress, and boost overall health.
The link between exercise and oestrogen is positive. Regular, moderate exercise can help regulate oestrogen levels. It is particularly beneficial for women with high oestrogen (oestrogen dominance), as it can help the body metabolise and excrete excess hormones.
In postmenopausal women, urinary estrone and estradiol were approximately 20% and 40% lower (P trend = 0.01 and 0.05, respectively) in women drinking green tea daily compared to those drinking <1 time/week.
Types of exercise that can help balance hormones
Specific poses like the Bridge, Cobra, and Child's Pose are particularly beneficial. These exercises help in stimulating the endocrine system, promoting relaxation, and reducing stress levels, which are crucial for balancing hormones like cortisol and estrogen.
Dietary Changes to Boost Estrogen
Green tea consumption, but not black tea, was also associated with reduced levels of estrone and estradiol among postmenopausal women (20). Green tea's estrogen reduction activity may result from tea polyphenols inhibiting aromatase, the key enzyme converting androgens to estrone or estradiol (21).
Kelly Clarkson lost weight by combining a high-protein diet, regular walking, and prescription medication that supported her metabolism. She also adopted a lectin-free diet to reduce inflammation.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
The B vitamins, including B6, B12, and folate, play a role in hormone production. They help the body make estrogen and also balance other hormones like progesterone.
Some studies suggest that chia seeds may have mild estrogenic effects, meaning they could influence hormone levels. Women with estrogen sensitive conditions (like breast cancer or endometriosis) should consume them in moderation.