Estrogen is one of the main female sex hormones. It plays an important role in a woman’s overall health and wellbeing. Estrogen levels begin to rise during puberty and peak during the childbearing years. After menopause, estrogen levels start to decline significantly. While estrogen is often associated with reproductive health, it also affects a woman’s bone strength, heart health, brain function, skin health and more. Some women experience unpleasant symptoms when their estrogen levels become too low, such as hot flashes, vaginal dryness, mood changes and sleep disruptions. Luckily, there are several ways a woman can naturally boost her estrogen levels if they are too low. Diet, exercise, and lifestyle changes can all help optimize estrogen levels at any age.
What is estrogen?
Estrogen refers to a group of hormones that play a key role in female development and reproduction. The three major types of estrogen in women are estradiol, estrone and estriol. Estradiol is the primary estrogen during a woman’s reproductive years. Estrone is produced mainly after menopause, and estriol is the estrogen that predominates during pregnancy. Estrogen is produced primarily by the ovaries. Smaller amounts are also produced by other tissues like fat cells and adrenal glands. Estrogen levels are regulated by the complex interactions of the hypothalamus, pituitary gland and ovaries. When estrogen levels are balanced in the body, women experience regular ovulation and menstruation.
Some of estrogen’s major functions include:
– Development of female sex characteristics like breasts and body fat distribution
– Regulation of the menstrual cycle
– Thickening the endometrium (uterine lining) during the menstrual cycle
– Maintaining bone density
– Regulating cholesterol levels
– Supporting heart health
– Slowing skin aging
– Improving collagen levels for smooth skin
– Boosting memory and cognitive function
– Controlling symptoms of menopause like hot flashes
Signs and symptoms of low estrogen
Many women experience signs and symptoms when their estrogen levels become too low. This often occurs during perimenopause and menopause when ovarian estrogen production declines. However, young women with certain medical conditions may also have chronically low estrogen levels that cause symptoms.
Here are some common signs and symptoms of having low estrogen levels:
– Hot flashes – sudden feelings of intense warmth in the upper body, sometimes with sweating and reddening of the skin
– Night sweats – episodes of severe sweating at nighttime
– Vaginal dryness – decreased vaginal lubrication making intercourse painful
– Mood changes – increased irritability, anxiety, depression
– Difficulty concentrating and memory problems
– Sleep disruptions – difficulty falling asleep and staying asleep
– Low sex drive – decreased libido
– Hair thinning
– Weight gain – estrogen helps regulate fat storage, especially around the hips and thighs
– Dry skin, eyes and mouth
– Headaches
– Joint pain
– Decreased bone density – can lead to osteoporosis over time
Women going through perimenopause and menopause may experience these symptoms due to declining estrogen. However, young women with low estrogen due to medical conditions like hypothalamic amenorrhea, premature ovarian failure, excessive exercise or eating disorders may also have persistent low estrogen symptoms.
How to increase estrogen naturally
There are several natural ways women can help boost their estrogen levels through diet, lifestyle and alternative remedies. Always speak to your doctor before trying to increase estrogen to make sure it is appropriate for your specific health condition. Here are 10 tips:
Eat soy foods
Soybeans and soy products like tofu, tempeh, edamame and miso are rich in isoflavones. Isoflavones are phytoestrogens – naturally occurring plant compounds that mimic some of estrogen’s effects in the body. Consuming soy foods daily helps increase the levels of these estrogen-like compounds. Studies show that 50 grams of soy protein daily eases menopause symptoms in women.
Consume flaxseeds
Like soy, flaxseeds contain high amounts of lignans which are antioxidants that have estrogen-like properties. Try adding 1-2 tablespoons of ground flaxseed to your smoothies, oatmeal, yogurt and baked goods.
Eat fruits and vegetables
Fruits and vegetables provide powerful antioxidants and phytonutrients that help neutralize toxins and excess estrogen in the body. Cruciferous veggies are especially recommended to support estrogen detoxification. Try to eat a rainbow of veggies like broccoli, cauliflower, cabbage, kale and Brussels sprouts.
Choose whole grains
Whole grains like quinoa, brown rice, oats and barley contain fiber that helps eliminate excess estrogen through bowel movements. Fiber also supports healthy estrogen levels by promoting gut health and healthy stool formation.
Increase fatty fish intake
Salmon, mackerel, tuna, sardines and other fatty fish provide omega-3 fatty acids like EPA and DHA. These essential fats help regulate estrogen metabolism and promote hormone balance. Aim for at least two 3-ounce servings per week.
Engage in regular exercise
Exercise helps stimulate estrogen receptors while also helping with healthy weight management. Try for 150 minutes of moderate exercise like brisk walking or gentle cycling each week. Weight-bearing exercises are especially important to build bone density. Yoga and pilates provide strength training without high impact.
Manage stress
Chronic stress can disrupt hormones like estrogen and cortisol. Make time for relaxing activities like meditation, deep breathing, massage and socializing with friends. Getting quality sleep of 7-9 hours per night also helps manage stress.
Achieve and maintain a healthy weight
Estrogen is stored in fat cells, so excess body fat can alter estrogen levels. Reaching a healthy BMI helps ensure normal estrogen levels. Make dietary changes and increase physical activity if needed to get to a healthy weight.
Consider herbal supplements
Herbs like maca, red clover and black cohosh have historically been used to support hormone balance. Always consult your doctor before using herbal supplements.
Ask about bioidentical hormone therapy
Bioidentical hormones are identical in structure to the hormones produced by the body. Estrogen replacement therapy with bioidentical estrogen is considered safer than synthetic hormone therapy. Talk to your doctor to see if bioidentical estrogen is appropriate for you.
Lifestyle changes to boost estrogen
Making certain lifestyle adjustments can also help optimize estrogen levels naturally. Here are some tips:
– Limit alcohol – Drinking alcohol excessively can decrease estrogen levels. Limit to 1 drink per day.
– Quit smoking – Smoking speeds up the loss of estrogen as women age. Quitting provides an estrogen boost.
– Minimize stress – Chronic stress depletes estrogen. Make time for relaxing self-care.
– Reduce chemical exposures – Petrochemicals, BPA, pesticides and heavy metals act like estrogen in the body. Avoid when possible.
– Get sufficient sleep – Lack of sleep disturbs hormonal balance. Aim for 7-9 hours per night.
– Reach and maintain a healthy weight – Too much body fat interferes with estrogen. Achieve a BMI in the healthy range.
Foods that increase estrogen in females
Here is a summary of the top foods women should include in their diet to increase estrogen levels naturally:
Soy products
Tofu, edamame, tempeh, miso, soy nuts, soy milk and soy yogurt. Soybeans are rich in isoflavones.
Flaxseeds
High in lignans that act as phytoestrogens. Grind flaxseed and add to cereals, yogurt and baking.
Fruits and vegetables
Oranges, berries, kale, broccoli and other produce contain antioxidants that promote hormone balance.
Nuts and seeds
Almonds, walnuts, sunflower and pumpkin seeds boost estrogen with their healthy fats and minerals.
Beans and lentils
Provide fiber to help eliminate excess estrogen through the digestive tract.
Whole grains
Oats, quinoa, brown rice and barley support healthy estrogen with fiber and nutrients.
Fatty fish
Salmon, tuna, mackerel and sardines provide omega-3 fats to regulate estrogen.
Natural progesterone creams
Applying natural progesterone creams is another way some women try to increase progesterone and regulate estrogen dominance. The creams are generally made from a soy or wild yam base and contain progesterone compounds that can be absorbed through the skin. However, it’s unclear how much progesterone actually gets absorbed systemically this way. More research is needed to establish the effectiveness and safety of natural progesterone creams. Speak to your healthcare provider before using any hormone preparations.
When to see a doctor about low estrogen
While minor hormone fluctuations are normal, persistently low estrogen levels can negatively impact a woman’s health. See your doctor promptly if you are experiencing multiple symptoms of estrogen deficiency. Get checked if you haven’t had a period for several months and are under age 50. Extreme dieting, eating disorders and excessive overtraining can contribute to long-term low estrogen as well. Seek medical care for a full evaluation, including hormone testing. Treatment may include lifestyle changes, hormone therapy, bone density conservation and emotional health support. Addressing low estrogen ensures you can enjoy optimal wellbeing.
Risks and side effects of excessively high estrogen
While low estrogen causes a variety of unpleasant symptoms, too much estrogen also comes with health risks. Excess estrogen refers to a condition called estrogen dominance, where the body has more estrogen in proportion to progesterone. Sources of high estrogen include being overweight, hormone replacement therapy and high exposure to xenoestrogens from plastics and cosmetics. Too much estrogen can lead to these issues:
– Weight gain
– Fertility problems
– Hormonal imbalances
– Accelerated aging
– Increased PMS symptoms
– Fibroids
– Increased risk of certain types of cancers like breast and ovarian cancer
– Endometriosis
That’s why it’s important not to overdo it when trying to increase your estrogen levels naturally. Work with your doctor to make sure your estrogen levels stay within the normal range.
Conclusion
Estrogen is a vital hormone for women’s health. It regulates everything from fertility and periods to bone density and heart function. If you are experiencing symptoms of low estrogen like hot flashes, vaginal dryness and mood changes, there are several natural ways to give your estrogen levels a boost. Eating soy, flaxseeds and other phytoestrogen-rich foods can help. Staying active, managing stress and maintaining a healthy weight also supports healthy estrogen status. For optimal hormonal balance, have your estrogen levels checked periodically. With a multi-pronged approach, most women can safely optimize their estrogen without necessarily needing hormone therapy. A few dietary and lifestyle adjustments can go far in helping you feel your best.