Things that lower estrogen levels include a high-fiber diet, cruciferous vegetables (broccoli, cauliflower), whole grains, flaxseeds, berries, green tea, reducing alcohol, managing stress, exercising, and losing excess body fat. Certain medications, like aromatase inhibitors, also significantly decrease estrogen, as do lifestyle factors such as excessive exercise or eating disorders.
The drop in estrogen just before your period may cause headaches. Many people with migraines report that they have migraines before or during their periods, also known as menstruation. You can turn to proven treatments for migraines related to hormone changes.
Estrogen encourages water retention, and progesterone regulates the skin's sebum oil production. Sebum oil moisturizes the skin and protects it from toxins and pathogens. Low levels of estrogen and progesterone may cause dry, itchy skin that is thinner, more sensitive and prone to a menopause rash.
Here are six estrogen-positive foods to avoid:
Hormonal Imbalances
Research has shown links between increased estrogen levels and decreased severity of diarrhea. Meanwhile, low estrogen levels have been associated with changes in gut permeability and inflammation-related proteins, which may increase the risk of 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.
Breast tenderness or swelling is another common sign, along with headaches or migraines that worsen around the menstrual cycle. Emotionally, high estrogen may contribute to irritability, mood swings, or even feelings of anxiety or low mood.
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.
Consuming 200 milligrams or more of caffeine per day-roughly equivalent to two cups of coffee-can either increase or decrease a woman's estrogen level, depending on her ethnic background and the source of the caffeine, a study from the National Institutes of Health (NIH) finds.
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.
Itching on the whole body might be a symptom of an underlying illness, such as liver disease, kidney disease, anemia, diabetes, thyroid problems and certain cancers. Nerve disorders. Examples include multiple sclerosis, pinched nerves and shingles (herpes zoster).
The morphology of cutaneous lesions of APD may include urticarial papules and plaques, a vesicobullous eruption, mucosal lesions, eczematous dermatitis, erythema multiforme-like lesions, a gyrate erythema and a fixed drug eruption. The lesions are generally pruritic and may be painful.
One hormone, androgen, surges, increasing the production of sebum in the scalp. Sebum is vital to our hair, protecting it from environmental damage and keeping it supple, but too much can lead to a greasy look.
Menopause headaches typically present as throbbing, one-sided pain that can last from 30 minutes to 72 hours. We often see these headaches accompanied by sensitivity to light and sound, nausea, and dizziness – occurring most frequently during perimenopause when hormone levels fluctuate dramatically.
A silent migraine is a migraine without a headache. You may see flashing lights or spots or have tingling or numbness that spreads from your hands to your face. You may have difficulty speaking.
Sleep Deprivation
Sleep hygiene, much like nutrition and hydration, is a key aspect of your wellbeing. Lack of sleep can cause fatigue, stress, and low mood, all of which can contribute to headaches. Aim to get between seven and eight hours of sleep per night, and do so consistently.
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).
Estrogen Levels Are Higher across the Menstrual Cycle in African-American Women Compared with Caucasian Women.
Quitting caffeine may lead to improvements in hormone balance. As caffeine is a stimulant that can overstimulate the adrenal glands, quitting caffeine can help restore a healthier hormonal equilibrium. This can lead to more consistent menstrual cycles, reduced stress, and improved overall well-being for women.
Vitamin B, which helps your body create and use estrogen. Vitamin D, which functions as a hormone in the body and helps with estrogen production. Vitamin E, because research Link is external, Link opens in new window shows vitamin E may help reduce hot flashes and insomnia.
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.
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.
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).
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. Limit your alcohol intake: Eliminating alcohol or drinking in moderation can help your liver break down estrogen. Reduce your exposure to synthetic xenoestrogens.
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.