To balance estrogen, focus on a high-fiber, plant-based diet rich in cruciferous vegetables (broccoli, kale) and omega-3s, manage stress, get consistent sleep, exercise moderately, limit alcohol, and reduce exposure to plastic (BPA) and chemicals. Fiber helps excrete excess estrogen, while cruciferous veggies contain compounds that support liver detoxification, which is key for processing hormones.
There are several ways to treat hormonal dysfunction, including:
To increase your estrogen levels, consider adding:
What are the symptoms of low estrogen levels?
Hot flashes and night sweats
These symptoms are a major red flag for hormone imbalance and are mostly likely due to a drop in estrogen levels. Although its rare, these symptoms could also be a sign of ovarian failure. Don't put off seeing your doctor if you're experiencing these symptoms.
Mood swings are another effect of low estrogen. You may feel sad, anxious, or frustrated. Shifting hormone levels and night sweats may disrupt your sleep. This can cause fatigue, which may make mood swings worse.
Herbal teas such as spearmint, chamomile, or green tea can help support hormone regulation and reduce stress.
Thinning: The skin becomes visibly thinner, making blood vessels more apparent and you might even notice that you bruise more easily. Wrinkles: Fine lines appear more pronounced, especially around the eyes and mouth.. Sagging: Loss of firmness in the jawline and cheeks.
That's because many foods contain phytoestrogens, plant compounds that act like estrogen in the body. Eating plant foods high in estrogen may support heart health, improve bone health, and lower your risk of certain cancers. Foods high in estrogen include soy, nuts, seeds, cruciferous vegetables, and dried fruit.
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.
In The 14-Day Hormone Reset, wellness expert Mark Arnold unveils 22 little-known, science-backed secrets to cool down your body, balance your hormones, and finally sleep through the night again. This isn't just another hormone book, it's a practical, empowering guide designed to help you feel like you again.
Here are six estrogen-positive foods to avoid:
Hormones out of whack can show up as mood swings, fatigue, unexplained weight changes, irregular periods, skin issues (like acne), hair loss, low libido, sleep problems, digestive issues (constipation/diarrhea), temperature sensitivity, and brain fog, affecting metabolism, energy, and emotional regulation. Recognizing these signs, like persistent fatigue, heavy periods, or new-onset anxiety, helps prompt a doctor visit for diagnosis and treatment.
Vitamins B12, B6, and B3 are essential in helping to regulate hormones. Vitamin B12 helps to create the adrenal hormones adrenaline and cortisol, while vitamin B6 is essential in regulating estrogen levels. Vitamin B3 helps to detoxify excess amounts of steroid hormones, reducing the risk of hormone imbalances.
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Feeling irritable, anxious, or unusually weepy? Estrogen helps regulate mood by influencing the production of serotonin and other neurotransmitters in the brain. When estrogen is low, these feel-good chemicals are also affected. It can lead to mood swings, low energy, or heightened anxiety.
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.
If you have low estrogen, you may experience symptoms including hot flashes and night sweats, mood swings, brain fog and memory problems, vaginal dryness, and more.
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.
Spearmint tea is delicious, refreshing and has been shown to have numerous health benefits, particularly for women dealing with hormonal imbalances such as PCOS. This tea contains compounds that have been found to help regulate hormone levels and reduce androgen levels in women, which can lead to improved symptoms.
Studies involving middle-aged women show that ginger notably reduces hot flashes, night sweats, and musculoskeletal pain. We've found strong evidence that ginger can increase estrogen levels while decreasing follicle-stimulating hormone (FSH), helping restore hormonal balance.
Here are the top five vitamins essential for female wellness during menopause.