7 Ways to Increase Estrogen Naturally

Estrogen is a necessary hormone and is important to the overall function of the female reproductive system, as well as bone density, mood, and cardiovascular function. While estrogen delicately fluctuates naturally throughout life (through puberty, pregnancy, and menopause), any drastic or even chronic reduction of estrogen can help develop a number of issues. Thankfully, there are a few natural and healthy ways to help support and boost estrogen levels.

What is Low Estrogen and Who Does It Affect?

Low estrogen defines a lack of estrogen hormone in the body. Low estrogen typically impacts women (particularly around the time of menopause or perimenopause). Younger women as well as men are often affected if an important health issue or certain lifestyle choices are made. 

Individuals most at risk for low estrogen include: 

• Women close to menopause
• Athletes with low body fat
• Individuals with eating disorders
• Individuals with certain endocrine disorders

Causes of Low Estrogen

Low estrogen levels can occur for various reasons. Identifying the underlying cause is crucial for management. Here are some of the common causes of low estrogen levels: 

• Aging and menopause 
• Ovarian disorders such as premature ovarian failure 
• Excessive exercise or strict dieting 
• Chronic stress 
• Thyroid conditions 
• Pituitary disorders 
• Chemotherapy or radiation 

Symptoms of Low Estrogen

Low estrogen can affect women in many ways. Symptoms of low estrogen levels may include: 

• Hot flashes and night sweats 
• Irregular or missed periods 
• Vaginal dryness, irritation, or burning 
• Mood swings, depression, or anxiety 
• Low libido 
• Fatigue and sleep disturbances 
• Memory or concentration issues 
• Decreased bone density or frequent fractures

7 Ways to Increase Estrogen Naturally

If you're dealing with low estrogen symptoms, you can support your own estrogen production through basic modifications to lifestyle and diet. In some cases, medical treatment is necessary, but many people can find balance on their own. Here are seven great ways to support estrogen naturally.

1. Consume Phytoestrogenic Foods: Phytoestrogens are plant-based compounds, very similar in structure to estrogen in our body. Foods that are high in phytoestrogens, such as flaxseeds, soy products (including tofu, tempeh, and edamame), chickpeas, lentils, and sesame seeds, encourage your body to make a healthy amount of estrogen and promote a balanced hormone ratio overall.

2. Maintain a Healthy Body Weight: Body fat aids in healthy estrogen production. If you are underweight or have very little body fat, especially from dieting or exercising too much, your body will stop producing estrogen. Maintaining a healthy weight can ensure that you are generating a constant supply of estrogen.

3. Move Your Body: Regular exercise is needed for overall health, but overtraining, especially at high-intensity levels, can lower estrogen levels. Moderate, balanced training, like walking, swimming, yoga, or light resistance training, will positively impact healthy hormones.

4. Reduce Stress: Stress causes chronic cortisol production, and high cortisol will prevent estrogen production. Create a habit of doing things to reduce stress, such as meditation, breath work, journaling, or simply stepping away from what you're doing to lower cortisol and allow for hormone balance.

5. Get Plenty of Sleep: One of the most important factors for hormone regulation is sleep. When sleep is erratic or poor, it disrupts the endocrine system. Aim for 7-9 hours of sleep every night so that your body can restore and regulate estrogen levels.

6. Add Healthy Fat to Your Meals: Estrogen and other hormones are made from fat and cholesterol, so adding healthy fat is important. Ensure you include healthy fat in your diet from sources like; avocados, nuts, seeds, olive oil, and fatty fish (salmon and mackerel), to provide your body with the building blocks it needs to make hormones.

7. Use Herbal Supplements: Some herbs such as; black cohosh, red clover, dong quai and maca root have been used for years to help women regulate their estrogen. Adding herbal supplements may be helpful in maintaining hormonal balance, particularly while experiencing the transition known as perimenopause or menopause. Please talk to your health care provider to check that any herbal supplement is safe and the correct dose is appropriate for your health.

Treatment Options

If lifestyle changes have not been enough help, you may also seek medical treatment as mentioned below:

• Hormone Replacement Therapy (HRT): This is common for both menopausal and perimenopausal women.
• Estrogen creams, gels, or patches: These will help with localized symptoms like vaginal dryness.
• Oral contraceptives: These are used sometimes for younger women to help regulate their hormones.
• Lifestyle counseling: This is for managing the stress and diet related to other factors.

The choice of treatment will vary depending on the patient's symptoms and ultimately the cause or nature of the problem.

When to See a Doctor

It is essential to go and speak to see about these concerns if you have:

• Persistent or worsening symptoms.
• Irregular and or absent periods greater than three months.
• If you are having signs of bone loss, or if you have broken bones more than once.
• If you have severe mood changes.
• If you have difficulty sleeping or if you find yourself unable to function on a daily basis.

A healthcare provider will be able to conduct hormone tests and develop a treatment plan specifically tailored to you.

Prevention

Even though some of the causes of low estrogen levels are unavoidable, many can be modified or avoided by making healthy lifestyle choices. In order to help you avoid low estrogen levels, consider the following:

• Eat a balanced diet with healthy fats and plenty of phytoestrogen sources
• Maintain a healthy body weight
• Avoid over-exercising
• Learn to manage stress effectively
• Avoid smoking, or greatly reduce the amount of smoking you do; limit alcohol usage
• Have regular check-ups, especially during life's transitional periods.

Conclusion

Estrogen plays a role in many areas of health, especially for women. When estrogen levels drop too low, the physical and emotional consequences can be quite distressing. Fortunately, there are several ways - from dietary changes to lifestyle interventions - to support healthy levels of estrogen. If all else fails, there are many medical treatments available. Pay attention to your symptoms, and seek professional help if you are feeling the inadequacies of hormonal health.

FAQs

1. What foods are best for increasing estrogen?

Eating foods high in phytoestrogens can help to increase estrogen, including flaxseeds, soy, chickpeas, lentils, and sesame seeds.

2. Can men have low estrogen?

Yes. However, as estrogen is a female hormone, it is produced in small amounts in men as well. Low amounts of estrogen can affect bone health and sexual function in men.

3. How long does it take to naturally increase estrogen?

It depends on the person and cause. Some people may see improvement in 2-3 weeks, while others may take several months.