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5 Ways to Naturally Lower Your Estrogen & Fix Estrogen Dominance Naturally

5 Ways to Naturally Lower Your Estrogen & Fix Estrogen Dominance

Estrogen Dominance is a Health Epidemic for both men & women

Estrogen dominance is a growing health concern for both men and women.

For women, this is defined as an imbalance of estrogen and progesterone.  This imbalance is caused by having too much estrogen, too little progesterone, or a combination of both. 

For men, this is defined as an imbalance of testosterone and estrogen.  This imbalance is caused by having too little testosterone, too much estrogen, or a combination of both.

How does this imbalance happen?

It all comes down to our current lifestyle.  Environmental exposure to xenoestrogens found in plastics and our food supply, rising obesity, increasing stress levels, and sleep deprivation are just some of the environmental factors linked to this growing epidemic.  

What does this mean, and how does it impact men & women?

Signs and Symptoms of high estrogen for women

When a woman's estrogen levels get out of balance with their progesterone levels many symptoms can begin to appear:
  • bloating
  • swelling and tenderness in your breasts
  • fibrocystic lumps in your breasts
  • decreased sex drive
  • irregular menstrual periods
  • increased symptoms of premenstrual syndrome (PMS)
  • mood swings
  • headaches
  • anxiety and panic attacks
  • weight gain
  • hair loss
  • cold hands or feet
  • trouble sleeping
  • sleepiness or fatigue
  • memory problems

Signs and Symptoms of high estrogen for men

Men also produce estrogen, just at a much lower level than women.  When a man's estrogen levels get out of balance with his testosterone levels, these symptoms may appear :
  • Infertility
  • Gynecomastia (man boobs)
  • Erectile Dysfunction (ED)

5 Ways to Naturally Lower Your Estrogen

If you think you may have high levels of estrogen, the first step should be to get it tested.  You can do this with a saliva test and/or a blood test provided by your doctor.  

If the results come back that your estrogen levels are too high, then you will want to get them back to a healthy balanced level.  There are multiple ways to do this medically, and we suggest you do your homework before making a decision. 

Below are 5 ways we found to naturally lower your estrogen and balance your hormones whether you are a man or a woman.

  • Lose Weight
The more fat you have, the more estrogen you have.  This is because fat cells produce estrogen.  Also, xenoestrogens are stored in fat cells and are longer lasting than natural estrogen - meaning their impact is bigger.
A sure fire way to lower your estrogen levels is to lose the extra fat.  You can do this through a healthy lifestyle.  To learn more check out our blog on: 10 Steps to a Healthier, Leaner, & Stronger You
  • Diet
Your diet is a main factor determining whether you maintain a healthy weight or not.  Have you ever heard the saying, "Abs are made in the kitchen."?  Well, it is true.  
Additionally, specific foods also impact our estrogen levels.
    • Foods that help lower estrogen: cruciferous vegetables (broccoli, cabbage, bok choy, brussels sprouts, cauliflower, kale, radishes, arugula, horseradish, etc)
    • Fiber: fiber helps keep things moving down there (reduces constipation). Estrogen is excreted out of the body in your feces and the longer it sits in your intestines, the more leaches back into your system. 
    • Alcohol: alcohol impacts your estrogen level in a few different ways. One, it slows down your metabolism. Two, it contains chemicals that lead to higher estrogen production.  And three, it prevents the liver from breaking down and eliminating excess estrogen from your body.  
  • Sleep
Study after study shows that getting 8 hours of sleep is paramount to good health, and healthy estrogen levels is another reason.  When you get enough sleep, your body is able to repair and rejuvenate; it is able to produce healthy amounts of your hormones.  When you don't get enough sleep, stress hormones take over. The cascading effect of too much stress leads to higher levels of estrogen.
To learn more about how to get better sleep read our blog: The Importance of Sleep on Your Health
  • Stress
We all live stressful, busy lives.  The difference is how you respond to this stress and how you manage and deal with it.  When you allow stress to build up and negatively impact you, you set loose a cascade of stress hormones that lead to higher levels of estrogen. 
To learn how to manage your stress and prevent it from raising your estrogen, read our blog: Feeling Stressed? You Are Not Alone
  • Environmental
The world we live in is exposing us to more and more endocrine disruptors in the form of xenoestrogens.  Examples of these are BPA, PCBs, phthalates, flame retardants, pesticides, herbicides, and DDT residue.  The scary part is that these are found in our homes, food, water supply, being sprayed on our crops and lawns, and in the personal care products we use every day!
What should we do?

Final Thoughts

Estrogen dominance is a growing issue for many men and women.

Our environment and our lifestyles predispose us to having higher levels of estrogen if we aren't careful.  If you think this may be the case for you, then get your hormone levels tested.

Know that there are both medical and natural ways to deal with high estrogen levels.  

You don't have to live with estrogen dominance!

If you think you might have this issue, reach out to your doctor and take the first step to improving your life!

References

 

Duke Armstrong

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