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This article was co-written by Joshua U. Klein, MD, FACOG. Joshua U. Klein is a reproductive endocrinologist, associate clinical professor at the Icahn School of Medicine at Mount Sinai, and co-founder of Extend Fertility. He specializes in in vitro fertilization, egg freezing, infertility treatment, fertility preservation, artificial insemination and treatment of polycystic ovary syndrome (PCOS). Dr. Klain has been featured in many academic peer-reviewed journals such as Science, Fertility and Sterility and Obstetrics and Gynecpogy. He holds a bachelor’s degree in English from Yeshiva University and a doctorate in medicine from Harvard Medical School.
This article has been viewed 1,002 times.
Estrogen is a natural hormone that plays a very important role in female reproductive function, but too high levels of estrogen in the body can lead to weight gain, increased risk of cancer, and thyroid disorders. and other diseases. Fortunately, you can reduce your estrogen levels at home through diet and some lifestyle adjustments.
Steps
Things to add to your diet
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Eat more organic foods. Although pesticides and chemicals used in the food industry do not necessarily produce more estrogen, they do have effects similar to estrogen when absorbed into the body. [1] X Research Source
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Add fiber in your diet. Fiber can reduce circulating estrogen levels in the body. [2] X Trusted Source PubMed Central Go to Source
- High-fiber foods include fruits, vegetables, and whole grains.
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Identify foods that contain ppyphenp. Ppyphenps are compounds found in foods of plant origin. Current studies have shown that ppyphenp can help block the action of estrogen. [3] X Trusted Source PubMed Central Go to Source
- Flaxseed can be very helpful. Flaxseed contains lignans, a type of ppyphenp that can counteract the effects of estrogen in the body and block estrogen production. However, flaxseeds also have a plant-based estrogen called “phytoestrogen,” so you shouldn’t eat too much of it.
- Other nuts like chia seeds and sesame seeds also have similar benefits.
- Many unrefined grains are also high in ppyphenp. Some of the best whole grains include wheat, oats, rye, corn, rice, millet, and barley.
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Look for foods that contain sulfur. Sulfur can help detoxify the liver by removing substances that cause liver damage, [ citation needed ] so the liver can work more efficiently. A healthy liver can help reduce estrogen levels because it is the organ responsible for metabolizing and breaking down estrogen in the body. [ citation needed ]
- Foods that contain sulfur include onions, green leafy vegetables, garlic, egg yolks and citrus fruits.
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Include cruciferous vegetables in your diet. Cruciferous vegetables are high in phytochemicals, and these chemicals can block the action of estrogen. [4] X Trusted Source PubMed Central Go to Source
- Some beneficial cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, kale, collard greens, turnips, and turnips.
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Add mushrooms to your diet. Mushrooms contain a phytochemical that prevents the aromatase enzyme from converting androgens into estrogens. By eating more mushrooms, you can limit this metabolism and reduce estrogen levels in your body. [5] X Research Sources
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Eat red grapes. The skins of red grapes contain a chemical called “resveratrp,” and the seeds of red grapes contain “proanthocyanidins.” Both of these chemicals are known to inhibit estrogen production. [ citation needed ]
- Both the skins and seeds of red grapes have estrogen-suppressing properties, so you should eat red grapes with seeds instead of choosing seedless varieties.
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Drink green tea. Green tea contains phytochemicals that help reduce estrogen production in the body. Research on this topic is still in its early stages, but initial results are quite positive. [6] X Trusted Source PubMed Central Go to Source
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Eat pomegranate. Pomegranates also have phytochemicals. As mentioned above, phytochemicals are believed to have estrogen-suppressing effects. [7] X Research Sources
- In addition to eating fresh pomegranates, you can also drink pomegranate juice to get the same health benefits.
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Use appropriate vitamin supplements. Certain vitamins and minerals can help the body get rid of estrogen. You shouldn’t rely entirely on supplements, but taking them daily is also a wise decision.
- Take 1 1mg fpic acid supplement and 1 vitamin B-complex tablet to improve liver function. This can be especially helpful if you drink alcohol regularly or quite often.
- An imbalance of bacteria can interfere with the elimination of estrogen from the body, but probiotics will help balance the digestive system. You should take probiotics 15 billion units per day. Store the medicine in the refrigerator and take 1-2 tablets per day on an empty stomach.
- Consider taking a fiber supplement to supplement your dietary fiber source.
- It’s also a good idea to take a standard multivitamin a day. Multivitamin tablets contain zinc, magnesium, vitamin B6 and other nutrients, and these nutrients can break down and eliminate estrogen in the body.
Things to cut in the diet
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Reduce alcohol consumption. Alcohol can increase estrogen levels in the body. [8] X Trusted Source American Cancer Society Go to Source
- If you have near-high estrogen levels, limit your alcohol intake to 1 drink per day or less. If your estrogen levels are already high, you should abstain from alcohol altogether.
- Wine contains substances similar to estrogens (phytoestrogens) of plant origin present in winemaking ingredients. These substances have been found to act like estrogen in the bodies of rats and humans. [9] X Research Source
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Limit dairy products. About 80% of dietary estrogen comes from cow’s milk and dairy products. [ citation needed ] You should choose non-dairy products such as almond milk or rice milk instead of cow’s milk.
- People often milk cows during pregnancy, when the cow’s estrogen levels are at their highest, which is why cow’s milk has such a high estrogen content.
- When consuming milk, choose beneficial dairy products. Yogurt can be especially helpful because it contains probiotics.
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Cut down on “junk” foods. Caffeine, fat, and sugar can all increase estrogen levels in the body, so you should limit these foods as much as possible. [10] X Trusted Source PubMed Central Go to Source
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Avoid unfermented soy products. Soybeans have compounds called “isoflavones” that are similar to estrogen, so if you’re already having high estrogen levels, consuming unfermented soy may increase the effects of estrogen.
- Non-fermented soy products include tofu and soy milk.
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Stop eating red meat. In red meat there are additives containing hormones, and these additives can increase estrogen levels in the body. [11] X Trusted Source PubMed Central Go to Source
- When choosing to buy meat, look for products labeled “organic” or “natural.” You still get the residue of natural estrogen from animals when you eat this meat, but you will avoid abnormal excess estrogen.
Lifestyle changes
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Exercise more often. In particular, moderate to high intensity exercise had the strongest impact on estrogen levels. You should aim for 15-30 minutes of moderate intensity exercise each day to begin to reduce estrogen levels in the body. [12] X Trusted Source PubMed Central Go to source
- Studies have shown that postmenopausal women should exercise at least 3 hours a week on average if they want to significantly reduce the amount of estrogen circulating in the body.
- Instead of doing muscle-toning exercises, you should focus on aerobic exercises like walking, running, and cycling.
- Regular exercise is also a way to lose weight. Estrogen can reside in the body’s fat cells, so fewer fat cells mean lower estrogen levels.
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Reduce stress. In response to stress, the body has to burn large amounts of progesterone and produce cortisp, a stress hormone. A by-product of this process is an excess of estrogen. [ citation needed ]
- In fact, completely eliminating stress in your life may seem impossible, but you can still take steps to try to reduce stress. Eliminate predictable and avoidable stressors that you face every day. To counteract the effects of unavoidable stressful events, find relaxing activities such as meditation, reading, gentle exercise, psychotherapy, etc.
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Try infrared sauna therapy. Infrared sauna is a popular detox therapy. This therapy is believed to help balance hormones by prompting fat cells in the body to get rid of the estrogen that has accumulated in the cells.
- During the sauna, the infrared rays will safely heat the skin, causing the body to sweat more. In addition to cooling the body, perspiration also helps eliminate accumulated toxins, including excess estrogen. [ citation needed ]
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Get enough sleep. Poor sleep habits can lower the levels of the hormone melatonin in the body. Melatonin helps fight the excess of estrogen, so a decrease in melatonin levels causes an increase in estrogen levels. [13] X Research Source
- Try to get 7-8 hours of sleep every night.
- Keep the bedroom as dark as possible. Many studies show that dark rooms help people sleep more deeply, and deeper sleep helps the body produce more melatonin.
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Avoid contact with products that may contain toxins. In particular, some plastics and cosmetics can contain xenoestrogens, and these estrogens can creep into the body when we are exposed to it on a daily basis.
- Perfumes and products containing fragrance are among the risks, and some hygiene products also contain harmful parabens.
- Plastic bottles and plastic cups can expose you to harmful phthalates.
- Metal containers can have high levels of the hormone-altering chemical BPA.
- Floor and ceiling tile adhesives can contain dangerous carbon.
- Toxic fumes from bleach and harsh cleaning chemicals can also adversely affect hormones in the body.
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Ask your doctor about stopping certain medications. You should never stop taking your medicine before consulting your doctor. However, if you are concerned about your estrogen levels, you can talk to your doctor about certain medications that have been linked to elevated estrogen levels and ask if you can limit or avoid them. .
- Antibiotics can kill or damage the good bacteria in the digestive tract. These bacteria work to remove estrogen from the body, so the loss of beneficial bacteria can cause estrogen to build up. [14] X Research Source[15] X Research Source
Warning
- This article is intended to provide general principles and guidelines only. If you think your estrogen levels are dangerously high or disruptive, talk to your doctor to develop the best treatment plan for your medical condition.
- You should always consult your doctor before making any major changes in your diet, medication or lifestyle.
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This article was co-written by Joshua U. Klein, MD, FACOG. Joshua U. Klein is a reproductive endocrinologist, associate clinical professor at the Icahn School of Medicine at Mount Sinai, and co-founder of Extend Fertility. He specializes in in vitro fertilization, egg freezing, infertility treatment, fertility preservation, artificial insemination and treatment of polycystic ovary syndrome (PCOS). Dr. Klain has been featured in many academic peer-reviewed journals such as Science, Fertility and Sterility and Obstetrics and Gynecpogy. He holds a bachelor’s degree in English from Yeshiva University and a doctorate in medicine from Harvard Medical School.
This article has been viewed 1,002 times.
Estrogen is a natural hormone that plays a very important role in female reproductive function, but too high levels of estrogen in the body can lead to weight gain, increased risk of cancer, and thyroid disorders. and other diseases. Fortunately, you can reduce your estrogen levels at home through diet and some lifestyle adjustments.
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