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)

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)

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. 

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.