Everyone understands that bodies undergo changes as we age – hair may turn gray, wrinkles appear, and eyesight can weaken. However, hormonal shifts are also occurring internally. For individuals assigned female at birth, a decrease in estrogen can significantly affect overall well-being.
While estrogen is commonly recognized as a reproductive hormone vital for supporting reproductive organs and processes, its role extends far beyond reproduction. Estrogen is also crucial for:
- Maintaining bone density and strength
- Supporting heart health and cardiovascular function
- Regulating mood and emotional balance
Fortunately, there are proactive steps to address low estrogen levels, and these options aren’t limited to hormone replacement therapy (HRT) – treatments involving synthetic female hormones. You might be able to naturally increase your estrogen levels by incorporating specific High Estrogen Foods into your diet and considering herbal and vitamin supplements.
Continue reading to explore these natural solutions, and remember to consult with your primary care physician (PCP) to determine if these strategies are appropriate for your individual health needs.
Understanding the Causes of Low Estrogen
Estrogen levels naturally begin to decline during perimenopause – the transitional phase leading up to menopause (the cessation of menstruation). However, various factors can contribute to low estrogen levels, including:
- Breastfeeding and lactation
- Cancer treatments such as chemotherapy and radiation
- The postpartum period following childbirth
- Eating disorders and restrictive dieting
- Surgical removal of the uterus (hysterectomy)
Recognizing the Signs and Symptoms of Low Estrogen
It’s important to note that hormone levels can fluctuate daily and vary significantly among individuals. What’s considered a normal estrogen level for one person might differ from another. Estrogen levels naturally fluctuate throughout the menstrual cycle, becoming irregular during perimenopause and ceasing after menopause.
Common signs and symptoms associated with low estrogen can include:
- Cognitive difficulties, often described as “brain fog” or trouble concentrating
- Reduced libido or decreased interest in sexual activity
- Hot flashes, characterized by sudden sensations of intense heat
- Irregular menstrual periods or changes in menstrual cycle patterns
- Mood swings, irritability, or increased emotional sensitivity
- Sleep disturbances, such as insomnia or difficulty staying asleep
- Vaginal dryness, which can cause discomfort during intercourse
If you suspect you may be experiencing low estrogen, consulting your PCP is essential. A simple blood test is the only definitive way to determine if your estrogen levels are low.
Natural Ways to Increase Estrogen: Focusing on High Estrogen Foods
If you’re experiencing symptoms linked to low estrogen, several natural approaches may help. It’s worth noting that research on the effectiveness of these natural solutions in managing estrogen levels is still evolving, and individual results can vary.
Natural strategies that may contribute to improving low estrogen levels include:
1. Incorporating High Estrogen Foods into Your Diet
All plants contain phytochemicals – naturally occurring compounds that act as antioxidants and offer protection against cellular damage. Phytoestrogens are a specific group of phytochemicals known for their estrogen-mimicking properties. When you consume high estrogen foods containing phytoestrogens, your body absorbs these compounds during digestion and can recognize them as estrogen.
The primary types of phytoestrogens found in food are:
- Coumestan
- Isoflavones
- Lignans
- Stilbene
Foods recognized as high estrogen foods due to their significant phytoestrogen content include:
- Fruits: Apples, berries (strawberries, blueberries, raspberries), grapes, peaches, pears, plums.
- Grains: Barley, oats, wheat germ.
- Plant-Derived Liquids: Beer, coffee, olive oil, red wine, tea.
- Nuts and Seeds: Almonds, flaxseeds, peanuts, sesame seeds, sunflower seeds. These are excellent sources of phytoestrogens and can be easily incorporated into snacks or meals.
- Soy and Soy Products: Soybeans, tofu, miso soup, miso paste. Soybeans are particularly rich in isoflavones, a potent type of phytoestrogen. Soy products are staples in many cultures and versatile additions to the diet.
- Vegetables: Broccoli, Brussels sprouts, kale, onions, spinach, sprouts. Cruciferous vegetables like broccoli and Brussels sprouts are notable sources of phytoestrogens.
Research indicates that consuming an average of 50 mg of phytoestrogens daily may provide noticeable health benefits. This amount is roughly equivalent to ½ cup of boiled soybeans, demonstrating that incorporating high estrogen foods into your regular meals is achievable.
2. Ensuring Adequate Intake of Estrogen-Supporting Vitamins and Minerals
Certain vitamins and minerals play a supportive role in the body’s estrogen production and utilization. To potentially support your estrogen levels, consider increasing your intake of:
- Boron: This mineral aids the body in the absorption of both testosterone and estrogen, contributing to hormonal balance.
- Vitamin B Complex: B vitamins are essential for numerous bodily functions, including the synthesis and utilization of estrogen.
- Vitamin D: Often referred to as the “sunshine vitamin,” Vitamin D functions as a hormone in the body and is involved in estrogen production.
- Vitamin E: Research suggests that Vitamin E supplementation may help alleviate common low estrogen symptoms like hot flashes and insomnia. Foods rich in Vitamin E include nuts, seeds, and vegetable oils.
3. Exploring Natural Estrogen Supplements (with Caution and Physician Consultation)
Various supplements are marketed for their potential to alleviate symptoms of low estrogen. However, it’s crucial to remember that supplements are not rigorously regulated by the U.S. Food and Drug Administration (FDA). Therefore, always discuss any supplements you’re considering with your PCP before starting them.
Natural supplements that are often discussed in relation to estrogen levels include:
- Black Cohosh: This herbal remedy, originating from Native American traditional medicine, is commonly used to manage menopause symptoms associated with low estrogen. Some studies, though small-scale, suggest it can be particularly helpful for hot flashes.
- DHEA (dehydroepiandrosterone): A synthetic form of this naturally occurring hormone is available in various forms like pills, powders, and topical treatments. DHEA can act as a precursor to other hormones, including both testosterone and estrogen.
- Red Clover: This herbal supplement is a rich source of phytoestrogens. Research indicates that red clover may be effective in reducing hot flashes in menopausal women. However, more research is needed to definitively confirm if red clover directly increases estrogen levels.
In conclusion, incorporating high estrogen foods into your diet, ensuring adequate vitamin and mineral intake, and cautiously considering certain supplements may offer natural pathways to support estrogen levels. Always prioritize consulting with your healthcare provider for personalized advice and to determine the most appropriate strategies for managing low estrogen based on your individual health profile.
