Estrogens are female sex hormones responsible not only for reproductive function but also for the functioning of the whole organism. In particular, estrogen levels affect bone density – as well as mood and general emotional state.
Since estrogen levels drop during menopause, this has a negative effect not only on a woman’s sex drive but also on bone health and metabolic processes for maintaining body weight. Below you will find recommendations for increasing estrogen levels naturally.
What is estrogen?
The term “estrogen” is a collective term for several hormones. The strongest of these is estradiol, followed by estrone and estriol. In fact, these are sex hormones responsible for regulating biological functions.
First of all, estrogens have a feminizing effect on the body. They stimulate the development of the uterus, fallopian tubes, vagina, and ducts of the mammary glands, as well as pigmentation in the nipples and genitals – that is, they form secondary sexual characteristics according to the female type.
Estrogens also regulate the electrolyte balance of the body – in simple terms, they are involved in the process of using minerals from food. This directly affects bone density, brain function, maintenance of cholesterol levels – and even the health of skin, hair, and nails.
Where does estrogen come from?
In the body of women, estrogens are produced mainly in the ovaries – from cholesterol and in response to pituitary hormones. On average, an adult female body produces between 70 and 500 micrograms of estradiol per day, depending on the phase of the menstrual cycle.
How to increase estrogen levels?
A decrease in estrogen levels in women is a typical consequence of menopause. However, low hormone levels can be the cause of genetic diseases or malnutrition. Negative factors include a sedentary lifestyle, excess weight, and consumption of fatty foods.
The lack of estrogen is associated with an increased risk of developing a number of diseases – ranging from problems with libido and reproductive function, ending with cardiovascular diseases, increased bad cholesterol, and activation of osteoporosis.
Phytoestrogens in food
Some foods contain phytoestrogens, which have a similar structure to estrogen and affect similar receptors in tissues. The use of such products has a positive effect on increasing the level of estrogen in women (as well as reducing the activity of enzymes that block them):
- Soy products. The highest amount of phytoestrogens is found in foods made from soybeans – including soy meat, soy milk, and tofu.
- Nuts and seeds. First of all, we are talking about the seeds of flax, sunflower, sesame, almonds, and walnuts – they all contain plant analogs of estrogens.
- Vegetables and whole grains. Studies show that eating complex carbohydrates helps produce estrogen, while sugar and fast carbohydrates interfere with this production.
- Fruits and berries. Phytoestrogens are found in apples, strawberries, blueberries, grapes, pomegranates, and carrots.
- Herbs. The use of certain herbs is associated with an increase in the level of estrogen in the body – red clover, licorice root, and hops help.
Vitamins and minerals
- B vitamins and fat-soluble vitamins D and E. They play an important role in the process of synthesis and activation of estrogens – their deficiency is associated with metabolic disorders in the body of women.
- Boron. Experts believe that boron affects estrogen receptors, allowing the body to use the hormones it produces more efficiently.
- Magnesium. It is part of one of the hormones necessary for the production of estrogen. Only 30% of women receive the necessary daily intake of magnesium from food.
- Lignans. A group of phenolic compounds of plant origin. Contained in linseed and sesame seeds, cereals, and pumpkin seeds.
- Curcumin. The polyphenolic component that is part of turmeric (and curry – spices based on it). Reduces the growth of xenoestrogen-induced breast cancer cells.
Medicine
There is a whole range of special preparations for increasing the level of estrogen and hormone replacement therapy – in the form of tablets, creams, and suppositories. However, we recommend that such drugs should be used only after consulting a doctor.
Lifestyle and bad habits
Proper nutrition, avoiding smoking and drinking alcohol, regular exercise, and adequate sleep are key factors for normal metabolism and optimal hormone production. In many cases, quitting bad habits can increase estrogen levels without the use of drugs.
In particular, the greatest harm to estrogen production is the consumption of sugar and other fast carbohydrates combined with an excess of saturated animal fats – while vegetable fats and foods containing fiber have a positive effect.
Separately, we mention that an excessively high level of estrogen also negatively affects the body – and it is simply impossible to check the level of hormones at home.
Estrogens are female sex hormones that regulate not only the functioning of the reproductive system but also control many processes in the body. To safely increase estrogen, you need to give up fast carbohydrates and exercise regularly.