For estrogen support, berries (strawberries, blueberries) and dried fruits (apricots, prunes, dates, figs) are excellent choices, along with peaches, due to their rich phytoestrogens like lignans and stilbenes, which mimic estrogen's effects and support hormonal balance, especially during menopause. While flaxseeds are highest in phytoestrogens overall, berries and dried fruits offer a great fruity source.
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.
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.
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.
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.
Here are the top five vitamins essential for female wellness during menopause.
“Our study suggests that for people with benign paroxysmal positional vertigo, taking a supplement of vitamin D and calcium is a simple, low-risk way to prevent vertigo from recurring,” said Dr. Kim, who added, “It is especially effective if you have low vitamin D levels to begin with.”
Estrogen-boosting foods, like almonds, soybeans, garlic and pistachios, contain a compound referred to as phytoestrogen, which is similar to human estrogen. These foods can therefore be consumed to increase levels of estrogen and optimize the way that they work.
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.
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.
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.
Dietary Changes to Boost Estrogen
Scientific research confirms that we do age faster when estrogen levels decline, particularly during menopause. Studies show that lower estrogen accelerates biological aging by approximately 6%, with early menopause adding up to one extra biological year.
Water: It's really important to stay hydrated during menopause. Not only will it help keep your weight in check, it will also help your body flush out toxins and absorb nutrients.
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.
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.
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 and Progesterone Timing
Administering these hormones in the evening corresponds with their natural nocturnal peak, which can enhance the overall effectiveness of the treatment.
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.
Generally, experts don't recommend that you eat a banana on an empty stomach because it might mess with your blood sugar levels.
Using estrogen foods to balance hormones: the bottom line
While lower estrogen levels are a natural part of aging, they can lead to uncomfortable symptoms. To boost levels naturally, estrogen foods like soy, garlic, and nuts offer a way to find relief through lifestyle changes.