Sex hormones play a major role in determining how feminine or masculine a person’s body is. Testosterone is a crucial hormone in men, whereas oestrogen plays a vital role in women. Though these hormones are produced in both men and women, their levels vary based on sex. Factors like age, certain health conditions, and inherited illnesses can cause irregular oestrogen levels in women.
This article will help you understand how to increase oestrogen in your body.
Why Do You Need Oestrogen?
Oestrogen is the primary hormone for sexual and reproductive growth in women. Oestrogen works with other hormones to help during puberty and maintain fertility till menopause. This hormone is not only necessary for sexual reproductive growth but also performs other vital functions. It promotes bone density, balances mood, controls cholesterol, and encourages a healthy heart.
How to Increase Oestrogen?
With all the functions mentioned above of oestrogen, it is understandably important to have optimal levels of this hormone in the body. So, how to increase oestrogen levels in your body? Here are some answers.
1. Changing the Way You Live
Your daily lifestyle and routine habits can affect oestrogen levels in your body. However, making minor changes in your daily routine can help reverse this. For instance:
- If you are a smoker, quit smoking immediately. Smoking causes oestrogen levels to drop. In fact, it may also cause early menopause and infertility.
- Another way to maintain oestrogen levels is to get moderate exercise. Heavy workouts can be harmful to the female body and may cause hormone levels to drop.
- Eating a proper diet is the key to maintaining oestrogen levels. Foods rich in phytoestrogens like soy nuts, soybean, tofu, chickpea, raisins, and dates can be helpful. Add cranberry, cauliflower, and broccoli to your daily diet as well.
- If you are someone who likes sweets, this may be bad news for you! High sugar consumption can reduce hormone levels. Exercise moderation.
- Can’t do without that steaming cup of joe in the morning? Having a moderate amount of coffee can help elevate oestrogen levels. The use of organic coffee is advisable.
2. Herbs are Game-changers
You can use remedial herbs to increase oestrogen levels in your body, such as:
- Chaste berry supplements available in a pill form make for a great answer to how to increase oestrogen naturally. Take these supplements only after consulting with your doctor. The apt dosage of the pill intake is necessary to work. Do not take chaste berry pills if you take birth control pills and antipsychotic medicines.
- Having herbal tea is another great way to boost your oestrogen levels. It is a widely accepted answer to the question, how to increase oestrogen with food? The use of various herbs and tea leaves is a common remedy to get relief from pre-menopausal symptoms. Add these herbs to hot water for 2-5 minutes.
- Black and green tea
- Dong Quai (Angelica Sinensis)
- Red Clover
3. Vitamins & Minerals
Certain vitamins and minerals play a role in oestrogen production in your body.
- Vitamin B has a positive effect on oestrogen metabolism. Thus, having higher vitamin B2 and B6 levels lowers your risk of breast cancer.
- You must be wondering how does vitamin C increase your oestrogen levels? Well, the antioxidant properties of vitamin C promote oestrogen production in your body.
- Oestrogen and Vitamin D work hand-in-hand to lower your risk of cardiovascular diseases and boost bone health. Increasing your vitamin D supplementation is one of the easiest ways to increase your oestrogen levels naturally.
- Boron helps in reducing your risk of certain cancers and influences the oestrogen receptors to use the hormone easily.
Foods That Increase Oestrogen
As discussed earlier on how to increase oestrogen with food, superfoods rich in phytoestrogens can help.
1. Flaxseeds
They are a high source of lignans and reduce the risk of breast cancer. Eat flax seeds by mixing in bread, cookies, smoothies, etc.
2. Soy
Having soy in your diet can reduce the risks of breast and prostate cancer. It contains a high level of isoflavones. It is a versatile food and replicates the effects like that of oestrogen.
3. Peaches
Peaches play a vital role in reducing breast cancer among women. They are also rich in lignan ingredients. Studies have found similar properties in strawberries and blueberries.
4. Garlic
Including garlic in your routine diet can work wonders by lowering cholesterol, reducing blood pressure, and preventing clots. Studies show that garlic can influence oestrogen levels in the body and also help in reducing age-related bone loss.
5. Red Wine
It is a high source of resveratrol. It reduces cholesterol and thus prevents heart diseases in women.
How to Increase Oestrogen Naturally?
The oestrogen hormone plays a significant role in the female body. However, with age, the oestrogen levels start lowering. Low oestrogen may lead to signs of early menopause in women. Your doctor may prescribe hormone replacement therapy to manage your low oestrogen levels.
Nonetheless, as stated, there are many natural ways you can adopt how to maintain oestrogen levels in your body. A few of them are -
- Include soybean, tofu, and miso in your diet.
- Include seeds such as flax seeds, sesame seeds as they are a dietary source of phytoestrogens.
- Vitamin B plays a significant role in forming and stimulating oestrogen in the body. Include yoghurt, low-fat milk, cheese, leafy green vegetables, pork, and legumes in your diet.
- Vitamin D is another natural source of increasing oestrogen.
- Boron is a trace mineral. It is essential for the metabolism of the sex hormones testosterone and oestrogen.
Herbs to Increase Oestrogen
Having food rich in oestrogen will help in maintaining hormone levels. However, this may not be possible every day. So, here is yet another answer to how to increase oestrogen naturally? Herbs! Various herbs mixed in your home-cooked meals can help increase hormone levels. Some of them are as follows:
1. Nigella Seeds
It is commonly called kalonji. They are tiny black seeds that belong to the fennel flower. These seeds have many medicinal properties and have proved to provide relief for PCOS in women.
The seeds are effective in replicating the effects of oestrogen. Mix with bread, salads, parathas, and more.
2. Ashwagandha
Famously called the winter cherry or the Indian ginseng, ashwagandha is a herb with high medicinal properties. It is available in the form of pills, roots, and tea. It helps reduce stress, induces better sleep, and lowers blood cortisol.
It is important to consult with your doctor to determine the appropriate dosage of ashwagandha pills. You can swallow it with liquids like water or milk.
3. Chaste Berry
As discussed, chaste berry can prove to be effective in maintaining oestrogen levels. It is available in powder or capsule form on the market.
This herb can counter the effects of the higher level of prolactin, which is responsible for premenstrual syndrome. Furthermore, it alleviates symptoms of menopause, infertility, and PCOS.
4. Marjoram
Popularly known as oregano, a form of marjoram herb, it is used for its medicinal properties. The herb contains flavonoids and phenolic acids that relieve symptoms of PCOS and reduce stress. You can consume marjoram tea once a month to help with your PCOS.
5. Black Cohosh Root
Famously called crowfoot or rattle weed, this herb comes from Nigella Sativa's plant. It is a supplement available in extract, capsule, or tea form for consumption. Its medicinal properties are advantageous in relieving PMS symptoms, menstrual irregularities, and symptoms of menopause.
How to Increase Oestrogen and Progesterone?
We have talked about various superfoods, herbs, and medical ways to increase oestrogen in the female body. These scientifically proven ways maintain sufficient levels of oestrogen in the body.
However, another hormone, one that is equally important for the female body, is progesterone. Your progesterone levels may be lowered due to low levels of oestrogen. This happens during menopause because as women age, many hormones in the body drop severely.
Again, there are medical ways like medicines and creams to increase hormones. However, there are also various natural ways to maintain progesterone. Some of them include:
- Consuming chaste berry as a supplement
- Eating vegetables, nuts, and whole grains
- Getting enough sleep
- Having a balanced diet
- Maintaining weight
- Reducing stress
How to Maintain Oestrogen Levels?
Here are more ways to deal with the problem of the lower level of oestrogen in the body. This part of the article will give you tips on how to maintain oestrogen levels.
1. Focus on What Your Gut Is Feeling
As they say, your gut feeling is never wrong! Keeping a check on how your gut is feeling might help you point out hormonal imbalances. Signs like leaky gut, indigestion, and other stomach-related issues can be signs of reduced probiotic bacteria. Eating healthy and consulting your doctor for a better diet plan is the way to go.
2. You Are What You Eat
Eating a healthy diet balanced with fruits and vegetables can prove to be healthy. Do not eat processed foods and high levels of sugar intake.
3. Stress Is Your Invisible Enemy
If you are a person who is likely to stress more, it might lead to hormonal imbalances. Find ways to reduce stress. Listen to music, read a book, or get a massage.
4. Sleep More
When you are asleep, your body starts regenerating and repairing itself. Not getting enough sleep leads to hormonal imbalances. To avoid the same, get 7-8 hours of sleep regularly.
Benefits of Eating Foods High in Oestrogen
You can have the following benefits in your body by eating foods that increase oestrogen.
1. Menopause
This natural phase comes after a certain age in the female body. Eating foods that increase oestrogen can help in easing the symptoms of menopause.
2. Bone Health
Oestrogen regulates bone metabolism. It is vital to bone health as it stimulates the activity of osteoblasts. Osteoblasts are the cells that create new bones. Oestrogen affects the bone cells. Having low levels of oestrogen increases the risk of osteoporosis and fractures. Adequate levels of oestrogen further help in maintaining bone density and growth.
3. Breast and Prostate Cancer
Consuming foods that increase oestrogen can prevent breast and prostate cancer in women.
Risks and Outlook
The risks and benefits associated with oestrogen are not reliable. The hormone itself or the products that mimic the hormone oestrogen may not necessarily have the same effect on you. Each food item affects every person differently. Although there are medicines available to increase your oestrogen levels, it is safer to increase your oestrogen naturally.
Take full caution and care when taking medicinal supplements to maintain your oestrogen levels. Consult your doctor before you start any hormonal therapy.
Summing Up on How to Increase Oestrogen
In this article, you will find several ways how to increase oestrogen naturally.
- You can consume a diet rich in vegetables, fruits, nuts, and whole grains.
- Taking supplements is one way to keep the level of oestrogen balanced in the body.
- Exercising and getting enough sleep is also key to keeping your hormonal balances in place.
- Various herbs and tea can help increase the oestrogen levels in the body.
The most important thing for an overall healthy life is maintaining a healthy lifestyle.
FAQs
What Are the Signs of Low Oestrogen?
There could be several signs to detect low levels of oestrogen:
- Dry skin
- Hot Flashes
- Weak bones
- Moodiness
- Irregular periods
- Decreased sex drive
- Having disturbed sleep
- Tiredness
- Headaches during or before the period
How Can I Test My Oestrogen Levels at Home?
You can test your oestrogen levels by getting a blood, saliva, or urine test. You will have to go to a doctor, whereas saliva tests can be done at home. Your doctor will provide you with a kit to test your oestrogen levels at home. However, get tested by your doctor for accurate testing and correct results.
Does Oestrogen Increase Breast Size?
Yes, if taken in higher quantities, the oestrogen hormone can increase breast size. However, this way of increasing breast size can be fatal. Increasing your breast size can lead to breast cancer.
References
- Anushka Dikshit, January 2017; Whole flaxseed diet alters estrogen metabolism to promote 2-methoxtestradiol-induced apoptosis in hen ovarian cancer - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360509/
- Claudia Agnoli, June 2016; Plasma Riboflavin and Vitamin B-6, but Not Homocysteine, Folate, or Vitamin B-12, Are Inversely Associated with Breast Cancer Risk in the European Prospective Investigation into Cancer and Nutrition-Varese Cohort - https://pubmed.ncbi.nlm.nih.gov/27121532/
- Katharina Miller, July 2019; Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683271/
