foods to lower estrogen levels

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Estrogen is a steroid hormone well known for its role in sexual and reproductive development, but it is also important for many other bodily processes. Your body naturally makes estrogen, adjusting its production with the other hormones in your body.

If your estrogen levels are out of balance, it can cause symptoms and even potentially serious health issues. Some people claim that certain foods can lower estrogen levels, but is it legit? Here’s what you need to know about how your diet can and can’t affect your estrogen levels.

Estrogen involved in human reproduction, immune response, skeletal health, heart health, etc. It exists in balance with other sex hormones, such as progesterone and testosterone.

Diet and lifestyle can impact hormonal health, and studies show that certain diets are linked to healthy estrogen levels, while others have been linked to high estrogen levels. . This is because your diet can affecting how your body metabolizes and excretes estrogen. Also, certain diets are linked to higher body fat levels and obesity.

Adipose tissue produces estrogen and can contribute to high estrogen in the body, so maintaining moderate levels of body fat is essential to maintain healthy levels of estrogen.

Your overall diet can impact your hormone levels. To research shows that Western-style diets high in ultra-processed foods, added sugar, and animal-based foods (such as red meat and eggs) are associated with increased estrogen levels.

A small research review of 32 studies found that this type of Western diet was associated with a 18 percent increased risk of breast cancers mediated by estrogen and/or progesterone.

Scientists believe that one of the reasons why Western diets can lead to high estrogen levels is that animal foods like red meat and eggs contain high levels of cholesterol. Cholesterol is a precursor to estrogen, so following a high cholesterol diet can lead to high estrogen levels in your body.

A research review found that diet and body weight play an important role in maintaining healthy estrogen levels. He showed that treatments that helped people lose body fat through changes in diet and exercise also successfully reduced estrogen levels.

Alcohol abuse is another risk factor high levels of estrogen, which can put you at a higher risk of developing estrogen-related breast cancer.

Following a diet high in processed foods and having high levels of body fat can lead to high estrogen levels. Changing your diet and lifestyle can help reduce high estrogen levels. The swaps below can also improve many other aspects of your health.

Eat lots of fiber

In general, diets high in fibrous plant foods like fruits, vegetables, and beans and low in ultra-processed foods and red and processed meats have been associated with healthy levels of estrogen.

Fiber is extremely important for maintaining healthy estrogen levels because it helps lower levels of cholesterol, a precursor to estrogen.

A high-fiber diet also changes your gut bacteria and helps reduce estrogen reabsorption in your digestive tract. It also increases the amount of estrogen you get rid of through your poo.

Prioritize plant foods

The added fiber may be the reason why plant-based dietslike vegetarian diets, are linked to a decreased risk of estrogen-related health problems.

Plant-centered diets also tend to be lower in fat than Western-style diets, which are high in animal products like meat and dairy. A small study have shown that low-fat diets tend to decrease estrogen levels, but a larger study showed that high-fat diets, especially those high in animal fats, tend to increase estrogen levels.

One 2013 study also suggested that women who follow vegetarian-type diets tend to have lower blood estrogen levels than women who eat a lot of meat. Additionally, diets high in red meat and animal fats have been linked to an increased risk of estrogen-dependent health problems like endometriosis.

Keep in mind that we need a lot more research in this area

Even though some diets have been associated with healthy estrogen levels while others have been linked to high estrogen levels, there is still much to learn about the impact of diet on estrogen in the body.

Research on dietary impact on estrogen is currently quite limited, and researchers are still investigating how dietary choices influence estrogen levels and the risk of estrogen-dependent health problems.

Although certain factors like diet and physical activity can help maintain healthy estrogen levels, some things that can influence estrogen are beyond your control.

These include your age and certain medical diagnoses. It is impossible to know whether your hormone levels are considered healthy or not without proper testing.

Talk to your doctor if you think you have high estrogen levels

You should never diagnose a hormonal imbalance yourself. Some symptoms that you may associate with high estrogen levels, such as pelvic pain or irregular periods, may be caused by something completely unrelated. And that something could be serious.

If you think you have high estrogen or another type of hormonal problem, make an appointment with your doctor to discuss your symptoms and concerns.

Creating Hormone-Healthy Habits

Along with getting the right medical care, maintaining a balanced diet and an active lifestyle can be a good way to support overall health, including hormonal health.

Here are some ways to try to take care of your hormonal health and maintain healthy estrogen levels.

  • Eat lots of plant foods. Plant-based diets tend to be high in fiber and low in cholesterol, two dietary factors that have been linked to healthy estrogen levels.
  • Consider reducing the consumption of certain foods of animal origin. Diets high in red and processed meats can increase estrogen in the body. If your diet is currently high in these foods, consider replacing them with other protein sources like beans or fish.
  • Maintain moderate levels of body fat. Because adipose tissue produces estrogen, losing excess body fat could help reduce estrogen level. Plus, having excessive amounts of body fat can put you at risk for a number of health problems, from heart disease to type 2 diabetes.
  • stay active. lead a active lifestyle may help maintain healthy estrogen levels. Regular physical activity is also important for weight maintenance and overall body health.
  • Choose fiber-rich carbs over refined carbs. Fiber-rich carbs like whole grains, fruits, vegetables, and beans are a much better choice than refined carbs like white bread. Not only are these foods more nutritious, but they can help support healthy estrogen regulation.

Taking good care of your body by eating a nutritious diet rich in plant foods, maintaining moderate body fat levels, and getting plenty of daily movement is the best way to support your hormonal health.

Estrogen has very important roles to play in your overall health, but if levels get too high, it could negatively impact your body in the short and long term. But maintaining a nutritious diet and active lifestyle helps maintain healthy hormone levels.

Remember, the only way to know if your hormones are off is to get the proper tests. Therefore, it is important to discuss any hormonal issues with a trusted healthcare professional.

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