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This article is co-authored by wikiHow writer Aly Rusciano. Aly Rusciano is a creative writer living in suburban Nashville, Tennessee. She has over 10 years of creative, academic and professional writing experience. Aly’s writing has been nationally recognized by Sigma Tau Delta Rectangle and published in Blue Marble Review, The Sunshine Review, PopMatters and Cathartic Literary. Aly holds a BA in English from the University of Tennessee at Martin with a major in Creative Writing and a minor in Drama.
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Estrogen is a natural hormone found in both men and women. Maintaining a healthy level of estrogen is important for both sexes, but women need more estrogen to perform normal bodily functions like pregnancy. During menopause, estrogen levels in women drop dramatically. Read on to learn about simple lifestyle and dietary changes to increase your estrogen.
Steps
Seeking Medical Help
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Notice the symptoms. See your doctor if you’re experiencing symptoms that indicate hormone levels are out of balance, or that are affecting your health. Remember hormonal changes are completely normal, especially for women going through menopause. However, if you are not menopausal or perimenopausal or have severe symptoms, you should also see your doctor. Common symptoms may include: [1] X Trusted Source Mayo Clinic Go to source
- Hot flashes or trouble sleeping?
- Mood swings
- Changes in sexual function or decreased fertility
- Change in the concentration of chpesterp
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Go to doctor. Before embarking on an estrogen regulation program, ask your doctor about the effects estrogen has on your body. Although estrogen deficiency can lead to many problems, too high estrogen levels (or the risk of lingering at the wrong times) can lead to menstrual disorders, ovarian cysts, and breast cancer. . [2] X Research Source
- There are many cases that lead to symptoms such as hot flashes, loss of sex drive, and many other symptoms related to low estrogen levels. However, don’t assume estrogen levels are the cause of your symptoms. Talk to your doctor before taking treatment to increase estrogen, including using natural supplements or herbal extracts.
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Test for estrogen levels. There are many ways to test hormone levels. Your doctor can do a blood test for you. Your blood may also be tested for FSH (Follicle Stimulating Hormone), which is a hormone that regulates the production of estrogen and progesterone in the ovaries. [3] X Research Sources
- You should let your doctor know about any medications and supplements you are taking before the test. You should also inform your doctor about the hormonal contraceptive you use as that may affect the test results. It’s also a good idea to discuss medical conditions including thyroid problems, sex-dependent hormone tumors, ovarian cysts, and unusual vaginal bleeding with your doctor, as these can affect your health. to FSH concentration. [4] X Research Sources
- The FSH test is usually done on the second or third day of your menstrual cycle.
- There are three types of estrogen: estrone, estradip, and estrip. [5] X Research Source Estradip is an estrogen that is measured by testing, normal levels are 30-400 pg/mL for premenopausal women (depending on whether you are menstruating or not) ) and 0-30 pg/mL for postmenopausal women. [6] X Research Source Concentrations below 20 pg/mL can cause hormonal symptoms such as hot flashes.
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Try estrogen therapy. There are many estrogen therapies: pills, skin patches, gels, and creams. There is also vaginal estrogen in the form of pills, rings, or creams that are placed directly into the vagina. [7] X Trusted Source Mayo Clinic Go to Source Talk to your doctor to see which therapy is right for you.
Lifestyle and Diet Changes
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Quit smoking. Smoking can negatively affect the endocrine system, limiting its ability to produce estrogen effectively. [8] X Trusted Source PubMed Central Go to Source Smoking in perimenopausal women is associated with menstrual irregularities, infertility, and early menopause. [8] X Trusted Source PubMed Central Go to Source
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Gentle exercise. Exercise has been linked to a decrease in estrogen levels. Don’t overdo it, do it regularly. Gentle exercise is not only good for health, but it also reduces the risk of breast cancer in women and prolongs life in general. [9] X Trusted Source PubMed Central Go to Source[10] X Research Source
- Athletes can experience drastic drops in estrogen levels. This is because thin women often have difficulty producing estrogen. If you are an athlete or have a low body fat, see your doctor for an estrogen supplement. [11] X Research Source
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Maintain a healthy diet. Your endocrine system needs a healthy body to function properly and produce normal estrogen levels. Women can’t absorb estrogen from the diet, but eating a variety of fresh foods gives you the best chance of naturally producing estrogen. [12] X Research Source
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Eat soybeans and drink soy milk. Soy products, such as tofu, contain genistin, a plant substance that has an effect similar to estrogen. In large quantities, they can reduce symptoms of menopause. However, soy did not produce a large change in hormone levels. [13] X Trusted Source PubMed Central Go to source If you want to add soy products to your diet, you can try the following: [14] X Trusted Source University of California San Francisco Health Center Go to source
- Japanese soybeans
- Miso sauce in small quantity
- Soybeans
- Compressed tempeh
- Raw Soybean Products (TSP), or feed made from raw soybean meal.
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Reduce sugar use. Sugar can lead to a hormonal imbalance in the body. [15] X Sources of Study Switching from a simple starch diet to a low starch whole grain diet.
- For example, instead of regular flour, choose whole grain flour. Eat pasta made with whole grains or brown rice.
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Drinking coffee. Women who drink two or more cups of coffee (200 mg of caffeine) per day have higher estrogen levels than those who don’t. Caffeine can increase estrogen levels but not fertility. If you’re going to increase your estrogen to boost ovulation, coffee and caffeine aren’t necessarily going to help. [16] X Trusted Source National Institutes of Health Go to source
- Use organic coffee. Most coffee is heavily sprayed, so drinking organic coffee reduces the risk of herbicides, pesticides, and fertilizers. Use unbleached filter bags. Many coffee filter bags contain bleach to get the white color, so try to find unbleached filter bags to be on the safe side.
- Drink coffee and caffeinated beverages in moderation. You shouldn’t have more than 400 mg of caffeine per day and should also aim to drink less than average. [17] X Trusted Source Mayo Clinic Go to Source
Using Herbal Treatments
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Take a chasteberry supplement. You can find this herb in tablet form at most drug stores. Follow the medication instructions for the dose. Chasteberry may reduce symptoms of PMS, although there is not much scientific evidence to support it. [18] X Trusted Source American Academy of Family Physicians Go to source There is also no evidence that this herb is effective in reducing menopausal symptoms, increasing lactation, or increasing fertility. [19] X Research Source
- Chasteberry has been shown to affect estrogen levels. [20] X Trusted Source PubMed Central Go to source However, the exact nature and extent of the effect has not been established. [21] X Research Source
- Avoid chasteberry if you are taking: birth control pills, antipsychotics, medicine for Parkinson’s disease, or Metoclopramide, a neuroleptic drug that antagonizes dopamine.
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Choose foods high in phytoestrogens. Phytoestrogens act as estrogen replacements in the body and are natural ingredients in some plants and herbs. Consider phytoestrogens if you are trying to relieve symptoms of low estrogen levels or menopause. Use phytoestrogens in moderation. If you are planning to become pregnant, you should avoid using phytoestrogens. Although large amounts of food are required to produce high levels of phytoestrogens, phytoestrogens have been linked to infertility and developmental problems. [22] X Research Sources Foods and herbs containing phytoestrogens include: [23] X Research Sources[24] X Research Sources
- Legumes: soybeans, chickpeas, beans, and peas
- berries: cranberries, plums, apricots
- herbs: oregano, black cohosh, sage, licorice
- whole grains
- Linseed
- vegetables: broccoli and cauliflower [25] X Research Source
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Make herbal tea. Certain herbal teas or herbal decoctions can increase estrogen levels or reduce symptoms of menopause or PMS without affecting estrogen levels. Dip the herb in a cup of hot water for 5 minutes. [26] X Research Sources
- Black tea and green tea. Black and green tea contain phytoestrogens. [27] X Research Source
- Dong quai ( Angelica sinensis ). As an ingredient in traditional Chinese medicine, this herb can reduce symptoms of premenstrual syndrome. Do not use if you take anticoagulants such as warfarin. [28] X Research Sources
- Purple clover. Purple clover contains isoflavones that help relieve symptoms of menopause or premenstrual syndrome. [29] X Research Sources
- Ghost tree. This herb provides some estrogen-related benefits but does not have the effect of increasing estrogen levels. It can reduce menopausal symptoms such as hot flashes and vaginal dryness. Check with your doctor before using them as they may interact with some other medications. [30] X Research Source
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Eat flaxseeds. Flaxseeds are one of the foods that contain the most phytoestrogens. Eat 1/2 cup of flaxseed meal for maximum effect. These nuts are also high in omega-3 fatty acids that may reduce the risk of heart disease, cancer, stroke and diabetes. [31] X Research Source
- Adding flaxseeds to a healthy breakfast cereal or smoothie is a great way to eat them easily.
Advice
- There are many other potential causes for symptoms like hot flashes, decreased sex drive, etc. Don’t assume estrogen levels are the cause of those symptoms. Leave that evaluation to the doctor. If you have symptoms to worry about, you should see your doctor.
Warning
- Using more flaxseeds than recommended may decrease the effectiveness of some other medications.
- Do not start taking a supplement without consulting your doctor.
- Estrogen levels in pregnant women can be up to 100 times higher than average. [32] X Research Sources If you are pregnant, do not try to increase your estrogen levels or take supplements or medications without consulting your doctor.
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This article is co-authored by wikiHow writer Aly Rusciano. Aly Rusciano is a creative writer living in suburban Nashville, Tennessee. She has over 10 years of creative, academic and professional writing experience. Aly’s writing has been nationally recognized by Sigma Tau Delta Rectangle and published in Blue Marble Review, The Sunshine Review, PopMatters and Cathartic Literary. Aly holds a BA in English from the University of Tennessee at Martin with a major in Creative Writing and a minor in Drama.
There are 29 references cited in this article that you can view at the bottom of the page.
This post has been viewed 22,500 times.
Estrogen is a natural hormone found in both men and women. Maintaining a healthy level of estrogen is important for both sexes, but women need more estrogen to perform normal bodily functions like pregnancy. During menopause, estrogen levels in women drop dramatically. Read on to learn about simple lifestyle and dietary changes to increase your estrogen.
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