How to Lower Estrogen

Certain health risks are well known in American households. These are the conditions taught in schools, discussed at dinner tables, and warned against by doctors daily. By way of example, is obesity. By the year 2017, most people know that obesity and being overweight increases the chance of heart disease, diabetes, and a shorter lifespan. That’s why learning how to lower estrogen can be beneficial to some in certain situations.

Other health risks are not discussed around the dinner table, but this does not make these risks less serious. One risk that is mostly ignored or unknown by the general public is high estrogen. Both men and women can suffer from high estrogen, and learning how to lower estrogen is important at any age.

Symptoms of High Estrogen

The symptoms of high estrogen or a hormonal imbalance are often disguised as the effects of other lifestyle choices or health issues. Commonly, women will experience non life-threatening symptoms such as achy muscles, occasional depression, or tender breasts [1].

Likewise, men can experience physical symptoms such as the developmentt of man boobs, low sex-drive, and fatigue [2]. A combination of more than one of these physical manifestations is sign that a blood test is needed, because these mild symptoms can quickly progress into harmful health hazards.

Harmful Effects of High Estrogen

Primarily men are concerned with having an excess of estrogen, but women have a reason to worry, as well. Men and women with excess estrogen also hold weight on their hips, abdominals, and midsections [1]. This excess weight increases the likelihood of high blood pressure, cardiovascular diseases, and diabetes.

Additionally, health professionals have determined that there is a link between high level of estrogen and men who develop heart disease and certain cancers [3]. For women, knowing how to lower estrogen can prevent other serious health risks and diseases. The more common of these side effects and diseases include high blood pressure, ovarian cysts, endometriosis, depression, increased symptoms of PMS, and breast, ovarian, and uterine cancer [1].

Raise Testosterone

Estrogen and testosterone are two sides of a seesaw; when one goes up, the other goes down. If a guy’s estrogen levels are high, it usually means testosterone production is low. The alternative is also true, high testosterone should mean low estrogen. All of this is applicable for women, as well. Therefore, one way to lower estrogen is raising testosterone [3].

Foods that are rich in vitamin D will help increase healthy testosterone production. In order to increase you vitamin D add tuna, salmon, avocado, milk, and eggs to your diet [4]. Each of these foods will add vitamin D and healthy fats, without increasing the sticky fats that eventually lead to more estrogen production.

Increasing testosterone is about more than diet. A number of lifestyle choices will lead to more testosterone by stimulating the testes to secrete more testosterone or lowering the levels of hormones that prevent testosterone production. Men and women should sleep longer, drink less alcohol, decrease stress, and pump some iron at the gym in order to naturally raise testosterone [5].

In particular, a focused workout routine can make a difference in levels of testosterone in the body. While cardio, interval training, and resistance training are great for burning calories and building lean muscles, only one form of exercise has scientific proof of raising testosterone and lowering estrogen. Strength training, such as weight lifting, actually raises testosterone. Of course, the inverse is true; strength training will also lower estrogen [6].

Learn About Your Fruits and Vegetables

Cruciferous vegetables are all in the same family, but within this family are a number of very different vegetables. Humans can consume most of these vegetables. They include broccoli, cabbage, Brussels sprouts, bok choy, and cauliflower [2].

For purposes of how to lower estrogen, these vegetables are interesting because they all help the body process and remove estrogen. The active agent in this process is called phytochemicals. The phytochemicals in cruciferous vegetables prevent estrogen from being absorbed by the body. Instead, the estrogen is secreted by the adrenal glands, passes through the body, and out the body without settling into the muscles [3].

There are other vegetables that block estrogen absorption. A few of the best for those wanting to explore how to lower estrogen are red grapes and pomegranates. While pomegranates also contain a high amount of phytochemicals, it is the skin and seeds in red grapes that contain estrogen-blocking agents. Specifically, red grapes contain resveratrol and proanthocyanidin, which act as a double whammy against estrogen [3].

Avoid Foods that Raise Estrogen

A small number of foods contain nutrients and elements that raise estrogen in the human body. Men and women who have a hormonal imbalance should avoid these foods in an effort to lower estrogen levels. The most famous food to boost estrogen is soy [7].

In the past research has shown that the isoflavones in soy raise estrogen. While isoflavones is also a phytochemical, in the same family as those found in estrogen-blocking foods such as pomegranates and broccoli, it is thought to have the opposite effect. Isoflavones promote estrogen absorption, not limit it [7].

Today, there is less medical faith in the connection between higher estrogen and consuming soy [1]. However, when it comes to evening out an imbalance or lessening high levels of estrogen this is a good food to cut from your diet. This includes cutting back or entirely removing natural and processed forms of soy, from edamame to soymilk [1]. In addition to consuming less soy, you should consider other lifestyle choices for how to lower estrogen.

Live a Balanced Lifestyle

A number of daily choices can lower or raise the hormones in your body. Some of these are natural processes, such as menstruation for women, but others stem from our overall wellness and lifestyle choices. While there are a number of ways to manipulate and balance out hormones that are out of whack, frequently a healthy lifestyle will do the trick.

Make an effort to exercise regularly, eat meals that are well balanced and filled with fresh foods, avoid toxins such as alcohol and smoking, and distress, when possible. [6]. Each of these daily habits will keep you healthier. That in turn can be enough to find balance between the various hormones and their absorption.

References:

[1] http://www.shape.com/blogs/weight-loss-diary/how-too-much-estrogen-can-mess-your-weight-and-health

[2] http://www.livestrong.com/slideshow/551688-how-to-reduce-estrogen-in-men-through-the-diet/

[3] http://www.healthline.com/health/low-testosterone/anti-estrogen-di[t-men#LowT1

[4] http://www.healthline.com/health-slideshow/testosterone-boosting-food

[5] http://www.menshealth.com/weight-loss/improve-your-testosterone

[6] https://www.anabolicmen.com/ultimate-list-how-to-lower-estrogen/

[7] http://www.livestrong.com/article/354463-how-to-boost-estrogen-levels/