How to Increase Estrogen Naturally in Females

Estrogen is a vital hormone in the female body. It helps the female body in many different aspects such as: managing the menstrual cycle, regulating moods, preserving the health of bones, as well as the heart and skin.

• When a woman has low levels of the hormone estrogen, there are symptoms associated with it such as: hot flashes, changes in moods, low energy, irregular periods, and vaginal dryness.
• Although symptoms and health risks of low estrogen may require medical attention, a number of women seek natural alternatives to maintain and regulate low estrogen levels.

This guide contains a number of positive and proved methods to increase the levels of estrogen in the body through diet, lifestyle changes and attitude towards different herbs and natural plants.

11 Ways to Increase Estrogen Hormones Naturally in Females

Incorporate Foods Rich in Phytoestrogens

Phytoestrogens are a form of plant based material that imitate the body’s estrogen hormone. When it is included in daily meals, hormone balance is supported.

The most common foods that are high in phytoestrogen are:

• Top phytoestrogen-rich foods:
• Soy products (tofu, tempeh, edamame, soy milk)
• Flaxseeds
• Sesame seeds
• Chickpeas and lentils
• Berries and apples
• Peaches and plums
• Garlic

Isoflavones and lignans are contained in these foods in a fraction that supports estrogen production.  Their regular consumption keeps the balance of body hormones in check, preventing any serious changes.

Try To Include Health Fats To Help With Hormone Production

Producing Hormones is a process that needs the body’s cholesterol. This is a big reason healthy fats are very important in the consumption of the diet.

Include more of these fats:

• Avocados
• Nuts and seeds (chia, walnuts, almonds).
• Olive oil
• Fatty fish containing omega 3s (mackerel, sardines, salmon).

These fats assist the body in synthesizing hormones more quickly and also improves the body’s overall endocrine function.

Maintain a good body weight

Excess body fat correlates with increased Hormones levels. Low body fat, however, can also result in decreased estrogen levels, causing irregular cycles and even amenorrhea. There is also a possibility of hormone fluctuation with an excess of body fat.

A consistent, healthy weight is the ideal range and maintains the body’s natural estrogen levels. This is most easily achieved through regular exercise and a balanced diet, rather than strict dieting.

Balance Cortisol and Manage Stress

Chronic stress creates more than the body can handle and begins to release an excess of the hormone cortisol. Among many other functions, cortisol interferes with the release of estrogen. Stress also causes a prioritization of hormones that support stress, even at the expense of reproductive health.

Effective stress management can be achieved through:

• Deep breathing
• Yoga or other forms of stretching
• Nature walks
• Meditation
• Journaling
• A consistent sleep schedule.
• A positive stress environment can be created by managing cortisol levels.

Sleep More

• Good sleep also regulates estrogen. Quality sleep is also critical in maintaining the proper regulation of all hormones.
• Lack of sleep can interfere with the brain’s control of the reproductive system, which might predict the system to be under dysfunctional control.
• To get optimal sleep, ensure you get 7–9 hours every night and make sure your sleep is uninterrupted.
• To improve your sleep quality, avoid all screens leading up to and during bed time, maintain a cool room temperature and to top it all off, have a calming routine that you follow every night.

Take Herbs That are Traditionally Used For Estrogen Support

A number of different supplements exist among the female community to help with hormonal health. Some of the more popular ones traditionally used for addressing Hormones balance are:

• Black cohosh
• Red clover
• Fenugreek
• Maca root
• Dong quai
• Fennel seeds

These supplements all contain some kind of natural compound that have a positive influence on estrogen activity and can come in a number of different forms such as capsules, teas, and extracts. It is important to note that all supplements should be used with caution as they are known to interact with medications.

Add In More Foods High In Fiber

To help the body process and remove excess hormones, foods that contain fiber should be eaten. Some examples of these foods include:

• Whole grains
• Beans
• Vegetables
• Fruits
• Nuts
• Support Your Gut’s Health

A group of gut bacteria that are referred to as the “estrobolome” have a role in regulating Estrogen and can help support healthy and stable estrogen levels in your body.

Gut-supporting foods

The foods in this section fall under two categories: probiotic-rich foods (yogurt, kefir, kimchi, sauerkraut) and prebiotic foods (bananas, onions, garlic, asparagus)

Balanced bacterial gut improves digestion, immunity, and stable hormones.

Limit Excessive Alcohol and Sugar Intake

Excessive alcohol and sugar intake can disrupt one’s hormone production. The body can keep Hormones levels st 50% without stressing the liver (which metabolizes most hormones) and sugar and alcohol reduction can help this.

Get Regular Exercise — But Not Excessively

Moderate levels of exercise help to keep hormones, stress and body weight in balance. Therefor, proper levels of estrogen (especially more) can be put in.

Great options include:

• walking
• strength training
• cycling
• swimming

However, excessive high-intensity workouts can be detrimental if rest between   workouts is not included.

Stay Hydrated

Proper hydration supports overall metabolic and hormonal functions.

Taking an adequate amount of water aids the body nutritionally and helps to keep energy levels high which helps in closing off the gap of hormones