To potentially increase estrogen's influence on your breasts, focus on a diet rich in phytoestrogens (soy, flaxseeds, legumes, cruciferous veggies like broccoli/cabbage, garlic, dark chocolate) and nutrients like Vitamin D & B vitamins, alongside lifestyle changes (stress management, sleep). While these dietary and lifestyle changes can support hormonal balance, significant breast size changes often depend on genetics, weight, and life stages like pregnancy, and for major adjustments, Hormone Replacement Therapy (HRT) is a medical option, requiring consultation with a doctor.
Top 7 foods and remedies to boost estrogen
To increase your estrogen levels, consider adding:
What are the symptoms of low estrogen levels?
Estrogen on it's own induces breast development, and anti-androgens like spironolactone have a side effect of growth of chest tissue. Theoretically, people taking estrogen and spiro as part of their HRT routine could get an extra boost in breast development, but it's hard to say.
When the ovaries start to make and release (secrete) estrogen, fat in the connective tissue starts to collect. This causes the breasts to enlarge. The duct system also starts to grow. Often these breast changes happen at the same that pubic hair and armpit hair appear.
Here are some exercises you can try:
If estrogen levels are low, it is possible to increase them without taking hormones. Natural ways to increase estrogen include adding more vitamin D, magnesium, phytoestrogens, and boron to your diet, managing stress, exercising regularly, and getting enough quality sleep.
Wrinkles: Fine lines appear more pronounced, especially around the eyes and mouth.. Sagging: Loss of firmness in the jawline and cheeks. Dullness: Your skin loses its natural radiance, appearing more lackluster.
How can I check my hormone levels at home? Blood tests – At-home estrogen blood tests are quick and easy. You just need to prick your finger and collect a small blood sample in a vial. After that, you can send your sample to a lab for testing.
Alcoholic beverages, particularly red wine and bourbon, increase estrogen levels in the body through hormone disruption mechanisms. Coffee and caffeinated beverages can increase estrogen levels specifically in Asian populations. Soy-based drinks contain phytoestrogens that mimic estrogen effects in the body.
Fat transfer breast augmentation is a natural way to enhance breast shape and size. Surgeons use liposuction to remove fat from your belly, hips, back, legs or arms. These areas of your body become smaller. Your provider injects the fat cells into your breasts to make them bigger.
Your weight can also be a major factor assessing the size of your boobs. Women with higher body fat will typically have larger breasts. Lastly, female hormone deficiency can cause your breasts to stop growing. The absence of oestrogen production means that breast tissue cannot grow, leading to smaller breasts.
Estradiol (E2) is the primary form of estrogen in your body during your reproductive years. It's the most potent form of estrogen. Estriol (E3) is the primary form of estrogen during pregnancy.
Oestrogen is only available on prescription. It comes as tablets that you swallow and patches, gels or sprays that you put on your skin. Brand names include Elleste Solo, Bedol, Progynova and Zumenon tablets, Evorel, Estradot, Estraderm, Femseven and Progynovna patches, Oestrogel and Sandrena gel, and Lenzetto spray.
If you have premature menopause (before the age of 40) or early menopause (before the age of 45), it's particularly important to take either HRT or the combined pill. This increases your level of oestrogen, which helps protect you from conditions such as osteoporosis.
Estrogen is often considered the “beauty hormone” due to its positive effects on skin. It plays a vital role in: Collagen production: Estrogen helps maintain skin thickness and elasticity by stimulating collagen production, which keeps skin firm and youthful.
(2004) reported that women with the body shape that is found most attractive by males (large breasts and a low waist-to-hip ratio (WHR), e.g. Singh 1993; Henss 2000) have higher oestrogen levels than other categories of body shape.
In addition to the top phytoestrogen-rich foods mentioned above, other foods that lower estrogen may include bananas, pomegranates, oranges, legumes, spinach, and many nuts and seeds. Animal-sourced foods like dairy, eggs, fish, and meat may contain estrogens or phytoestrogens.
The B-vitamin family, particularly B6 and B12, are vital for regulating estrogen and supporting methylation processes that break down excess hormones. We've found that folate contributes directly to estrogen production, while magnesium and calcium support overall hormone synthesis.
Phytoestrogens, compounds derived from plants and converted into weak estrogenic substances in the gastrointestinal tract, are heavily promoted as the “natural alternative” to estrogen replacement therapy for postmenopausal women or women who have undergone a hysterectomy.
The rarest cup sizes are at the extreme ends of the spectrum, such as AAA, AA (especially with small bands like 28AA, 30AA), and very large sizes like G, H, and beyond (e.g., 28G, 30G, 36G), as stores focus on common core sizes (32-38 bands, A-DD cups) and these extremes are harder to find in mainstream retail but available from specialty brands. While 32A seems common, true 32A fit is rare, as many women need smaller bands or different cup volumes, making smaller/larger true sizes less represented in general stock.
Including healthy fats in your diet is crucial for overall health and can potentially play a role in promoting breast fullness. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that may benefit breast tissue.