There isn't one single "best" fruit, but berries (strawberries, blueberries, raspberries) and peaches are excellent choices for phytoestrogens, plant compounds that mimic estrogen, alongside dried fruits like apricots and prunes, which are even more concentrated sources. These fruits provide lignans and other plant compounds that can help balance hormones, reduce menopause symptoms, and offer antioxidants and fiber, supporting overall health, though moderation is key.
Blackberries, blueberries, cranberries, raspberries, and strawberries can all help to increase estrogen levels. As well as being rich sources of fiber, vitamins, and antioxidants, berries contain high levels of phytoestrogen lignans.
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.
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.
Here are six estrogen-positive foods to avoid:
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 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.
Here are the top five vitamins essential for female wellness during menopause.
However, your symptoms often provide important clues. High estrogen is usually associated with heavy or irregular periods, bloating, breast tenderness, headaches, or mood swings. Low estrogen symptoms include hot flashes, vaginal dryness, poor sleep, or irregular periods.
"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.”
Among vitamins, vitamin D most closely resembles estrogen in both structure and function within the body.
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.
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.
The estrogenic activities of the foods were estimated by comparing the uterine weights, uterine fluid volumes and the vaginal cornification indices of each group of rats with those of groups fed other foods. Almonds, cashew nuts, peanuts, oats, corn, wheat and apples all showed estrogenic activity.
Does cucumber increase estrogen? Cucumbers do not contain estrogen or have any compounds that mimic estrogen. Though, they happen to contain lignans, a group of chemical compounds found in plants, which can convert to animal lignans in our gut and may possess some estrogenic activity.
Aromatase Inhibitors: White button mushrooms, grapes, broccoli sprouts, crucifers & de-alcoholized red wine. This group of foods helps to prevent excess estrogen in the body.
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).
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.
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.
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.
Soy isoflavones and flaxseed are among the most studied natural estrogen supplements. Research suggests these plant-based compounds may slightly improve hot flashes, bone density, and heart health, making them common contenders when people search for the best estrogen supplement.
Generally, experts don't recommend that you eat a banana on an empty stomach because it might mess with your blood sugar levels.
Yes! Greek yogurt and probiotics support gut health, which plays a key role in maintaining hormonal balance, including estrogen levels. This is largely due to the estrobolome, a group of gut bacteria that help process and regulate estrogen.