Proven Ways To Balance Estrogen Levels Naturally Without Medication

Estrogen is a significant hormone that enhances and controls the female reproductive system, yet it also occurs in both genders. Nevertheless, excess estrogen, or estrogen dominance, can bring a range of health issues. Some of the issues that can be involved here are weight gain, fatigue, moodiness, low sex drive, and increased vulnerability to hormone-related diseases, including breast cancer, PCOS, and endometriosis.

Although it is available in the form of medication and hormonal therapies, some individuals tend to rely on natural methods to restore their body to a hormone balance. In case you want to know how to reduce estrogen in the body naturally, this blog post highlights some of the most effective and proven methods that help one balance and reduce the incidence of estrogen dominance.

Understand what Estrogen Dominance is?

It is necessary to learn what estrogen dominance is before examining the natural solutions. The increase of levels occurs when the level of estrogen increases compared to progesterone. Such an imbalance may be a result of elevated estrogen or low progesterone. There are a number of reasons that can cause such a hormonal imbalance.

• Chronic stress
• Impaired liver detoxification
• Consequently, exposure to Xenoestrogens (synthetic estrogen-like compounds)
• Obesity
• Some prescription medications and hormonal contraceptives
• Suboptimal intestinal health

The good news? Implementing suitable lifestyle modifications and adjusting your diet can help your body attain hormonal balance more effectively.

1. Eat a Balanced Diet

What we put on our plates serves as medicine for hormone health. Eating certain foods can lower your level of naturally:

Look to up your fibre intake

Eating fibre coats estrogen in the digestive tract and carries it out via bowel movements. Work to consume 25–35 grams of fibre daily through food items such as:

• Flaxseeds
• Chia seeds
• Oats
• Lentils and beans
• Leafy greens
• Berries

Consume more Cruciferous Vegetables

Broccoli, cauliflower, kale, cabbage and Brussels sprouts are cruciferous vegetables that are rich in something called indole-3-carbinol. This agent assists in cleansing using the liver.

Consume less Processed Food and sugar

Added sugar and processed food increase insulin levels, which may increase levels. Restrict the intake of white bread, sweets, fried foods, as well as processed snacks.

Buy Organic and Hormone-Free Products

Foods with faux foods may contain pesticides and hormone additives. As much as you can avoid xenoestrogens by purchasing organic, grass-fed and hormone-free foods.

2. Maintain a Healthy Body Weight

Estrogen can be made by fat cells, particularly in the abdominal region. As an obese or overweight person, the levels may be higher and consequently result in diseases associated with excess estrogen. Research indicates that weight loss in overweight people reduces their levels.

Keep yourself fit and prevent obesity by taking exercise and having a balanced diet rich in whole foods.

3. Exercise Regularly

Hormones can be controlled through regular exercise. It helps:

• Use insulin better in your body
• Reduce body fat
• Diminished estrogen. The latter is because increases in the levels lead to enlargement of the endometrium.
• Boost your mood and reduce cortisol

Exercise moderately or intensively weekly and aim at achieving a weekly 150 minutes of moderate exercise or 75 minutes of intense activity. Get the most benefit by including strength training, yoga, or high-intensity interval training (HIIT).

4. Liver Health Support

The liver is the one that processes the excess estrogen and eliminates it. In situations where the liver is overworked as a result of poor diet, drinking alcohol or taking toxins, the liver might not be able to clear estrogen.

How to help the liver:

• Take lots of water
• Do not drink a lot of alcohol
• Consumption of liver-healing foods like garlic, beet, dandelion greens, turmeric, and leafy vegetables
• Take herbal supplements (such as milk thistle) with the supervision of a medical professional

5. Cut the amount of Xenoestrogens you are exposed to

Xenoestrogens are processed chemicals that have the effect of estrogen in the body and cause concentration. They are usually used in plastics, cosmetics, cleaning products, and pesticides.

Reduction of exposure:

• Avoid the use of plastic containers and use glass or stainless-steel ones instead
• Do not put food in plastic containers in the microwave
• Whenever possible, use natural or organic beauty or personal care products
• Use non-toxic cleaning products
• Filter the water that you drink

6. Enhance Gut Health

The microbiota in the gut is also very important in estrogen clearance by a group of bacteria referred to as the estrobolome. With a healthy gut, the body helps in the good excretion. Yet when the health of the gut is poor, this may result in the reabsorption.

Gut health can be promoted by:

• Foods that are rich in probiotics (yogurt, kefir, sauerkraut, kimchi)
• Prebiotic foods (garlic, onion, asparagus, banana)
• Reducing antibiotics to the extreme level that is necessary
• Avoiding processed foods

7. Deal with Stress

Prolonged stress increase of cortisol may decrease progesterone which results in estrogens dominance. The balance of hormones that also influence high cortisol is on blood sugar levels, insulin sensitivity and liver functionality.

Stress-management strategies are:

• Meditation or deep, technological breathing exercises
• Taking some time out in nature
• Journaling
• Listening to mellow music
• Appreciation of gratitude
• Minimizing the amount of time in front of a screen (especially at bedtime)

8. Sleep Well

Sleep plays an essential role in general hormonal control. Sleeping poorly may raise the levels of cortisol and lower melatonin, the balance of estrogen and progesterone which are quite delicate.

Sleep tips:

• Eight hours of sleep per night should be your aim
• Maintain a regular sleeping pattern
• Make a dark, cool, and noise-free sleeping environment
• Does not drink caffeine at night and blue light at night

9. Herbal supplements and medications

There are herbs and supplements that would assist your body to be able to processing estrogen.

• DIM (Diindolylmethane): This is a compound found in cruciferous vegetables and helps the body purify the body.
• Calcium D-Glucarate: It serves to cleanse the liver and to ensure that the body does not absorb the estrogen.
• Chasteberry (Vitex): It helps in balancing the hormones as it spurs the production of progesterone.
• Maca root: This root can cause the balancing of levels and increase vitality.
• Green tea extract: The extract consists of significant antioxidants, and it is likely to reduce the levels.

One should also not start any complementary health products until and unless one has consulted a medical expert, particularly in a scenario when a particular individual may have a hormone-sensitive illness, or may be using medication.

Natural balancing of your estrogen is totally achievable as long as you are conscious and work consistently toward achieving this. Just by selecting the best and liver-enhancing foods and aiding its activity, controlling stress and avoidance of toxin intake, every measure is significant towards returning the hormonal balance to normal.

Although natural approaches are the best to use in the long run, they can highly mitigate the risk of developing estrogen dominance in your body and also enhance your health and well-being. And of course, all this being said, you should remember that in case the symptoms do not disappear or get worse, you should seek professional help.