13 Ways to Lower Estrogen Naturally
Estrogen is a growth hormone responsible for the development and maintenance of the female reproductive system. It is actually a family of hormones that includes: estradiol (E2 - our main estrogen), estriol (E3 - the predominant estrogen during pregnancy), and estrone (E1 - the predominant estrogen in menopause)
Estrogen is released in high amounts during the follicular phase of the menstrual cycle which is the first two weeks leading up to ovulation. Estrogen is released from the ovaries, fat tissue, and adrenal glands.
The main functions of estrogen include:
building up the uterine wall for the menstrual cycle
stimulating the growth of the egg follicle
developing breast tissue
stabilizing bone density
controlling the metabolism of glucose and lipids.
High levels of estrogen can cause:
period pain
period cramps
tender breasts
PMS
bloating
constipation
anxiety
mood swings
headaches
If you have high estrogen levels then this is a picture of estrogen dominance, or elevated estrogen in relation to progesterone.
There are several patterns of estrogen dominance:
high estrogen and normal progesterone
high estrogen and low progesterone
normal estrogen and low progesterone
normal estrogen and normal progesterone, but low progesterone to estrogen (Pg/E2) ratio
LEARN YOUR ESTROGEN DOMINANCE PICTURE AND HOW TO HAVE HEALTHY ESTROGEN LEVELS IN LESS THAN 1 HOUR!
If you’ve gone to your doctor looking for a solution for your high estrogen levels, you may have been offered birth control.
While there may be a time and place for birth control, you’re wondering: “is there a way to lower estrogen levels naturally that I could try first?”
Or maybe you’ve tried birth control and it didn’t work for you.
The good news (actually, great, amazing, fantastic news) is YES - there are ways to help lower high estrogen levels in the body.
So how can you lower estrogen naturally if you have high levels?
The important question we need to be asking is: why is my estrogen high in the first place?
This is taking a root cause approach when it comes to understanding our health and hormones. When we answer this question, we are understanding what is driving the imbalance (which is showing up as symptoms in the body).
By addressing the root cause, not simply just the symptom (or the hormone imbalance for that matter), we can find long-term, sustained healing.
I’m here to help you have better periods, symptomless cycles, and optimize fertility (whether that’s now or in the future) all through simple nutrition and lifestyle shifts that feel simple, doable, and empowering (not overwhelming).
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As always, I’m giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.
This is the kind of insider info I share with all of my 1:1 coaching clients and students in my signature course, Heal Your Period.
I’m so passionate about sharing this info with anyone on a hormone healing journey, so I’m letting you in with all the info here!
So, let’s dive in into it!
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How can I lower estrogen levels naturally?
Here are 13 ways to lower estrogen:
1. Ground Flaxseed
Ground flaxseed can lower estrogen naturally due to its phytoestrogen component. Flaxseed contains dietary lignans which help to inhibit enzymes that are involved in estrogen metabolism, and are a type of phytoestrogen (plant estrogen). Phytoestrogens exert a weak estrogenic effect, so in the case of high estrogen in women, the phytoestrogens can inhibit the existing estrogen’s function which will lower estrogen naturally. It is important to note that flaxseed should be consumed as ground or milled because the whole seed contains a natural coating that our body can not digest fully. In order to get the most benefit out of flaxseed, pour it in a food processor and blend until it forms a powder, and then it can be added to oatmeal, yogurt, smoothies, or pancakes.
Source: 18791924
2. Whole Food Soy
Soy contains isoflavones which are another type of phytoestrogen that can help to lower estrogen naturally when levels are high. The isoflavones are regulatory for estrogen balance, so when levels are high, the isoflavones can bind to estrogen receptors to help lower estrogen naturally. Soy products come in many different variations and isoflavone content. Edamame, which is a premature soybean, will contain fewer isoflavones than tofu or regular soybeans because they are white in color and have matured longer before harvest.
Organic tofu should be consumed over conventional GMO tofu. A common herbicide in many nonorganic tofu items is called glyphosate. Evidence is mixed on how problematic and possibly dangerous the herbicide is, so it is best to consume organic tofu when possible to be safe.
Source: 20347861, Harvard, 30612564
3. Cruciferous Vegetables
Increasing cruciferous vegetable intake is a great way to increase your health status and lower estrogen naturally. Indole-3-Carbinol (I3C) is the main compound in many cruciferous vegetables such as broccoli, kale, cauliflower, and brussel sprouts. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally.
Sulforaphane is another compound found in cruciferous vegetables. At high levels, estrogen has been shown to be carcinogenic by converting into estradiol and estrone, and this process can occur in two different pathways. The promotion of this process will damage the DNA which will cause the carcinogenic effects. A study found that sulforaphane has protective effects against these pathways to inhibit estrogen-induced DNA damage and will lower estrogen naturally through detoxification.
Source: 9168187
4. Lower Caffeine Intake
Caffeine is a powerful drug that is a stimulant in the body, which can further promote the stress response in the body. Stress is linked to estrogen imbalances, so lowering caffeine intake when we have high estrogen will cause the body to lower estrogen naturally. Caffeine also affects the way women metabolize estrogen. The consumption of caffeine can cause more estrogen to recirculate in the body when levels are high from the stress response. This is why decreasing caffeine intake is beneficial to lower estrogen naturally when the prior levels are high.
Source: NIH
5. Improve Sleep
Improving sleep is also shown to lower estrogen naturally. When we deprive our body of quality sleep, we are putting stress on the body. This stress will cause us to produce cortisol, which will cause an increase in estrogen in our body. To alleviate this, we can lower estrogen naturally by getting more quality sleep at night. Try to make the room as dark as you can, get at least 7 hours, and avoid sceens an hour or more before bed.
Source: 19955752
6. Reduce or Remove Alcohol
Removing alcohol is an easy way to lower estrogen naturally. Alcohol can change the way our body eliminates estrogen, which can be what causes high estrogen when we over-consume alcohol. Studies have shown that this relationship is due to the fact that alcohol can decrease or slow the oxidation process of estrogen which inhibits the ability for it to turn into its preferred form to be eliminated. Additionally, estrogen and progesterone work on a balance system, when one is very elevated, the other one tends to drop low, so alcohol has been shown to decrease the levels of progesterone which causes high estrogen. By removing the alcohol, the progesterone levels can increase again, and which will lower estrogen naturally.
Source: 11022013
7. Increase Fiber
Increasing fiber in the diet is another way to lower estrogen naturally. Constipation is a common symptom of women with high estrogen. This is because estrogen is eliminated from the body in the fecal matter, so when you are constipated, the estrogen will reaccumulate in the body. To help increase your bowel movements to at least once a day, it is important to increase fiber intake. Fiber is a vital form of carbohydrate that we can not digest, but it is an amazing component to aid in digestion. This study found an inverse relationship with fiber and many reproductive hormone levels, so it shows that when the fiber is low in the diet it causes high estrogen. A reason for this is because it is said that high amounts of fiber can bind to estrogen to get excreted as fecal matter. Another study showed that increasing dietary fiber in the diet increased the follicular phase of the menstrual cycle as well, which can help to lower estrogen naturally by increasing ovulation.
Source: 24227943 19692496 18761407
8. Support Estrogen Detoxification
The detoxification process is how estrogen will get eliminated from the body. We do not want estrogen recirculating around the body if it is not eliminated. Detoxification of estrogen is a normal process that our liver, kidneys, and digestive system should be doing on there own, but this process can become inhibited and estrogen will continue to circulate. Increasing consumption of a wide variety of foods can help to support this process and will lower estrogen naturally. There are 3 main steps to the detoxification. First, the estrogen is converted into another compound, next, that compound is packaged up with the help of a nutrient like amino acid, and finally, that new compound is excreted from the body.
Source: 26167297
9. Mindful Movement
Mindful movement is any exercise where you are listening to your body and paying attention to the movement. Mindful movement encourages you to listen to what exercise your body wants to do, instead of forcing your body to do something just because you think it’s the norm for working out. The idea is to really engage with your mind and body while avoiding any thoughts that may come in your mind to distract you. This type of exercise is beneficial to lower estrogen naturally because it is a form of eliminating stress, which we know will help to lower estrogen naturally too.
Source: 28345362
10. Grass-Fed Organic Meat
Grass-fed organic meat is another way to lower estrogen naturally. The livestock animals on factory farms (not grass-fed organic) are produced to grow as big as possible and as fast as possible in order to produce the most amount of meat per animal. These animals are fed large quantities of feed and additionally are supplemented with antibiotics, and growth hormones like estrogen to make them grow faster and bigger. A study found that though the estrogen level in these meat products does not match the amount of estrogen in oral contraceptives, the estrogen in the meat transfers at a significant amount to humans. Because of this, it is recommended to shop for grass-fed and organic meat when you can. These meat options are made from animals who were not mass-produced with hormones, and they were fed their preferred diet which is grass. This way, you can lower estrogen naturally by not consuming any excess estrogen from conventional meat.
Source: Journal of Clinical Oncology
11. Non-Toxic Products
Toxic products contain xenoestrogens, which are chemicals that have a structure similar to estrogen. They are so similar that they can cause the same effects that our normal estrogen would in the body. This is why non-toxic products can help to lower estrogen naturally. You may not know, but many of your daily household items contain these xenoestrogens. Here are some examples of some products and ingredients to stay away from.
Examples of xenoestrogens:
Sunscreens: 4-methylbenzylidene (4-MBC) and Benzophenone
Shampoos, face washes and lotions: If they contain parabens
Plastic packaging: BPA, phthalates, DEHP, PCBs
Food: Artificial dyes, and BHA a preservative
Cleaning supplies: ammonia, nitrobenzene, formaldehyde, phenol,
Building Supplies: PCBs in paints and electrical oils
Insecticides: Atrazine weed killer, dieldrin, endosulfan
Daily habits to eliminate exposure:
Use glass containers when possible
Avoid the use of plastic containers and disposable water bottles
Do not heat up plastic containers with food in the microwave
Choose the most natural cleaning products you can and avoid bleached feminine products
For food, try to choose organic when possible
Source: 26744831
12. Correct Nutrient Deficiencies
Certain nutrients are powerful in aiding in detoxifying high estrogen levels. This is why correcting nutrient deficiencies can lower estrogen naturally. It is always recommended to eat a wide variety of foods to make sure you are not unintentionally deficient in any certain nutrient.
Here are some of the main nutrients that you can eat to lower estrogen naturally because they aid in the detoxification process.
B Vitamins: Specifically, folate (B7), B6, and B12 are important cofactors to produce enzymes that degrade estrogen.
Magnesium: It is a regulatory mineral in estrogen balance. It promotes the detoxification of estrogen by encouraging two main pathways methylation and glucuronidation. Additionally, magnesium controls the metabolism to lower estrogen naturally when levels are high.
Vitamin E: Fat soluble vitamin that is a component in the detoxification of estrogen.
Source: Estrogen Metabolism
13. Gut Healing
The gut is made up of a variety of different bacteria that aid digestion, and it is fueled by fiber. This bacteria is good, and we want a broad diversity of it in order to digest foods. Gut dysbiosis is when there is an imbalance in the amount of bacteria in the intestines. Healing the gut will aid to decrease constipation, bloating, and will lower estrogen naturally. Additionally, you can absorb nutrients much better with a healthy gut, which promotes detoxification when you consume nutrients like B vitamins and magnesium.
Source: 28778332
FINAL THOUGHTS
There are many ways to lower estrogen levels naturally if your levels are elevated..
While we chatted through lots of different options, remember that every body is unique and it’s about determine what works best for your body.
The main foundations when it comes to lowering estrogen naturally is focusing on gut health for proper estrogen elimination, liver health for healthy estrogen metabolism, reducing estrogen-mimicking chemicals, and incorporating hormone-supportive nutrients.
Remember: simple shifts build to make a big impact over time!
Healthy estrogen levels are possible for you.
-Krista
ways to work with me
Krista King, MS, RDN, LDN, IFNCP
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