Here are 6 tips to boost estrogen naturally

Here are 6 Tips to Boost Estrogen Naturally

5 min read | Boosting Estrogen | Hormones

Menopause woman sleeping in bed with hair sticking to face.
Estrogen plays a critical role in menopause, the natural process marking the end of a woman's reproductive years. During menopause, estrogen levels decline, leading to changes in the body like hot flushes, vaginal dryness, and mood swings. Here are 6 ways to naturally boost your estrogen levels. 

1. Consume Phytoestrogen-Rich Foods

Phytoestrogens are plant compounds that mimic estrogen in the body. Incorporating foods such as soybeans, flaxseeds, chickpeas, and lentils into your diet can provide a natural source of estrogenic compounds.(1)

According to a study published in the Journal of Medicinal Food, soy isoflavones were found to increase estrogen levels in postmenopausal women.(2)

2. Engage in Regular Exercise

Physical activity promotes hormone regulation, including estrogen levels. Studies have shown that regular exercise positively affects estrogen levels, with one study revealing that exercise dramatically increased estrogen concentrations in postmenopausal women.(3)

3. Embrace Healthy Fats

Including healthy fats in your diet can support estrogen production and balance. Healthy fats, such as monounsaturated and polyunsaturated fats, play a crucial role in hormone synthesis and overall health. 

Avocados, nuts, seeds, and olive oil are excellent sources of monounsaturated fats. They not only provide essential nutrients but also help optimize estrogen levels.

A recent study, investigated the association between dietary fat intake and serum estrogen levels in women.(4) The findings revealed that higher dietary fat intake was positively correlated with increased estrogen levels. 

4. Optimize Vitamin D Levels

According to a recent study, there is an association between vitamin D status and estrogen levels in postmenopausal women.(5) Vitamin D plays a crucial role in hormone regulation, including estrogen synthesis. 

Spending time in the sun and consuming vitamin D-rich foods like fatty fish, fortified dairy products, and mushrooms can enhance estrogen levels. 

5. Incorporate Flaxseed into Your Diet

Flaxseed is a versatile and nutrient-rich food that has gained popularity for its potential to support hormonal health, particularly due to its high content of lignans. 

Lignans are plant compounds that possess phytoestrogenic properties, meaning they have estrogen-like effects in the body. Several studies have demonstrated the potential of flaxseed to increase estrogen levels in women.

6. Avoid Environmental Estrogenic Compounds

In addition to dietary and lifestyle factors, it's crucial to be mindful of the environmental factors that can disrupt estrogen balance. Exposure to endocrine-disrupting chemicals (EDCs) in the environment has been associated with hormonal imbalances and adverse health effects.(6)

EDCs are substances that interfere with the normal functioning of hormones in the body, including estrogen. They can mimic estrogen or disrupt hormone signaling, leading to alterations in estrogen levels and activity.

Try reducing plastic use as they contain phthalates and bisphenols, which have been linked to hormone disruption. 

Choose organic options whenever possible to reduce exposure to these chemicals as conventional grown fruits, vegetables, and animal products may contain pesticide residues. 

Many personal care products, such as cosmetics, lotions, and shampoos, contain chemicals like parabens and phthalates that can disrupt hormone balance. Read the labels and choose organic or natural products where possible. 

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