Foods that increase estrogen, or mimic its effects, are rich in phytoestrogens, primarily found in soy products, flaxseeds, nuts and seeds (sesame, almonds, walnuts), legumes (chickpeas, lentils), whole grains, and certain fruits and vegetables (berries, peaches, garlic, cruciferous veggies like broccoli, kale). These plant compounds can help support hormonal balance, potentially easing menopause symptoms and offering other health benefits, though effects are generally modest and balance is key.
Here are six estrogen-positive foods to avoid:
Let's take a look at some of the top foods high in estrogen, and what to know about each.
Hormonal fluctuations, specifically a decline in oestrogen levels, might affect the autonomic nerve system, which controls the heart and blood vessels, and sometimes the physiological and psychological state in a form of anxiety. It is often characterised by vertigo, blurred vision, lightheadedness, or loss of balance.
Yes, estrogen fluctuations, especially drops during perimenopause and menopause, can absolutely cause diarrhea by affecting gut motility (how fast food moves) and increasing stress, leading to loose stools, though some hormonal shifts can also cause constipation. These hormonal changes impact gut muscles, potentially speeding up digestion, and can also raise cortisol, worsening gut permeability and contributing to diarrhea.
Hormonal imbalances show up as symptoms like fatigue, mood swings, weight changes, irregular periods, skin issues (acne), hair changes, sleep problems, brain fog, low libido, digestive issues, and temperature sensitivity, affecting energy, body functions, and mental well-being, often linked to stress, thyroid, or reproductive hormones.
Too much estrogen in the body can also cause many reproductive health conditions, such as painful periods, polyps, polycystic ovary syndrome (PCOS), dense breast tissue, fibroids and increased endometriosis pain.
"Estrogen helps regulate blood flow in the inner ear, supports the hair cells that convert sound into signals and stabilizes the brain networks that filter out background noise. When estrogen levels swing or drop, these systems can become destabilized, leading to heightened auditory sensitivity and loud tinnitus.”
Here are the top five vitamins essential for female wellness during menopause.
Low Progesterone or Estrogen Levels
These fluctuations may also contribute to PMS-related dizziness.
Dried fruits: Dried fruits, such as dates, prunes, apricots, and figs, are foods high in estrogen, especially lignans and coumestans. Dried fruits also provide natural sugars, fibre, iron, and antioxidants, which can boost your energy, digestion, and immunity.
Rich in polyphenols and healthy fats, olive oil supports hormone production and balance. While it doesn't contain phytoestrogens in the same concentrations as seeds or legumes, it plays a crucial role in overall hormone health and may help the body use estrogen more efficiently.
Some people have questions about flaxseed being a phytoestrogen, meaning a plant estrogen. Does it increase the levels of estrogen in our body? Likely not. In fact, it helps detoxify the more harmful forms of estrogen.
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.
Whole grains: Whole grains like oats, quinoa, and brown rice contain lignans and other phytoestrogens that can help support your estrogen levels.
Results: Estrogen levels were generally higher in fat than in red meat. Median concentrations (pg/g) in Japanese chicken fat (E2 = 21.1, E1 = 65.7) and in USA chicken fat (20.7, 54.6) were the highest, and USA beef fat (14.0, 7.7) also showed high level.
Jennifer Aniston is known for her vigorous wellness routine, which involves compression boots, collagen supplements and infrared saunas. Now, she's hit the headlines with her favourite fitness regime, Pvolve, which has been shown to be particularly beneficial for menopausal women.
Estrogen deficiency following menopause results in atrophic skin changes and acceleration of skin aging. Estrogens significantly modulate skin physiology, targeting keratinocytes, fibroblasts, melanocytes, hair follicles and sebaceous glands, and improve angiogenesis, wound healing and immune responses.
Many women, like Oprah, are given systemic estrogen. This can be taken in a pill form, gel, skin patch, spray, or cream to relieve menopausal symptoms. Estrogen HRT has even been shown to reduce the risk of heart disease when taking post menopause – which is one year after your period has stopped entirely.
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.
Start with your Gynecologist for general menopause symptoms like hot flashes, irregular periods, and vaginal dryness, as they are experts in women's reproductive health, hormones, and can manage hormone replacement therapy (HRT) and routine screenings like Pap smears and mammograms. See an Endocrinologist if you have complex hormonal issues, thyroid problems, diabetes, osteoporosis, or if your GP/Gyn suggests a specialist referral for deeper hormonal imbalances, though Gynos often handle menopause well.
The Tinnitus and B12 Deficiency Connection
If you lack B12, communication between your nerves may begin to deteriorate, a damaged mechanism that leads to tinnitus.
What Does A High Estrogen Face Look Like? High estrogen levels can cause puffiness, redness, or acne on the face. Skin may appear more oily, and some women experience melasma (dark patches on the skin).
Estrogen influences your emotions by affecting mood regulation and mental health. Swings in estrogen levels can lead to mood disorders such as PMS, PMDD, postpartum depression, and menopausal depression. These changes in hormone levels can cause irritability, anxiety, and depression.
Relieve stress.
Decreasing the amount of stress hormones your body produces can help keep your estrogen and progesterone levels balanced. Eat a healthy diet: Eating a low-fat, high-fiber diet with very little processed sugar can make it easier for your liver to process estrogen.