Key Highlights:

• Estrogen is a crucial hormone with significant effects on the body.
• Low or high levels of estrogen can have serious implications on your health.
• Many natural means, including diet changes, exercise, and herbal remedies, can improve estrogen levels.
• Medical approaches such as Hormone Replacement Therapy can help manage estrogen levels.
• Lifestyle habits, such as smoking cessation, can also impact estrogen levels.

Introduction

It’s all about balance, isn’t it? Especially when we’re talking health and hormones. Today, we dive into the world of estrogen. Does the name sound familiar to you? Well, as the primary female hormone, estrogen is essential in our bodies. But what if it’s not at the right levels?

Let’s explore together. We’ll look at why estrogen is important and what it means when levels are too low or too high. Of course, we’ll also talk about how to increase estrogen naturally. Medical ways to manage these levels will also be covered, like Hormone Replacement Therapy. Ready to make well-informed choices for your health? Let’s go!

The Importance of Estrogen

Did you know estrogen is not just one thing? It’s actually a group. This group contains similar hormones such as estradiol. That one’s the most powerful and abundant in our bodies. Why should we care? Because keeping these hormones in balance is crucial to our health.

1. The role of estrogen in the body

Estrogen isn’t just a ‘women’s hormone’. It’s actually important for everyone. For example, it helps control cholesterol and keep bones healthy. It’s also essential for the reproductive system to work well. Bottom line is, we all need enough estrogen for our bodies to function at their best.

2. What happens when estrogen levels are low

Low estrogen can disturb how your body works. Symptoms range from mood changes and tiredness to brittle bones and hot flashes. Let’s learn more about the effects of low estrogen.

Symptoms of Low Estrogen
• Hot flashes and night sweats
• Mood shifts
• Tiredness
• Pain during sex because of dryness in the vagina
• Irregular periods
• Weight gain, mainly around the belly
• Broken or weak bones
• Problems with focus
• Dry skin

What Can Cause a Drop in Estrogen?

Getting Old: Estrogen often drops as women get close to menopause.

Too Much Exercise: If you overdo workouts, this can use up all the body’s energy, including estrogen.

Eating Disorders: Not eating enough nutrients can upset balance of hormones, causing less estrogen.

Chronic Kidney Disease: This health problem can mess with how the body makes hormones.

Inherited Health Issues: Some genetic problems, like Turner Syndrome, can cause low estrogen.

Auto immune diseases: These diseases and other disorders that affect the functioning of ovaries.

Any treatment that requires surgeries or removal of ovaries.

Conditions affecting your pituitary gland.

Consequences of Excess Estrogen Levels

Just like having too little estrogen can be an issue, so can having too much. Extra estrogen can make us feel bloated or cause weight gain and periods that aren’t regular. So it’s not about getting as much estrogen as possible – it’s about balance.

Phytoestrogens which are plant-based estrogens, are present in many human foodstuffs, including fruits (plum, pear, apple grape berries), vegetables (beans, sprouts, cabbage, spinach, soybeans, grains, hops, garlic, onion), wine, tea, and they have been identified in a number of botanical dietary supplements.

Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)

Natural Remedies for Boosting Estrogen Levels

Low estrogen levels can be a concern. Yet, there are many natural ways to bring those levels back up.

1. Nutrition and Diet

Food and diet are so important when it comes to hormones. Foods can even mimic estrogen in the body. They do this through something called phytoestrogens.

2. The Role of Phytoestrogens

Phytoestrogens are molecules derived from plants. Your body views them as very similar to the estrogen you make. That’s why eating them can help deal with low estrogen symptoms.

Foods High in Phytoestrogens:
• Flaxseed
• Soybeans
• Tofu
• Garlic
• Celery
• Carrots
• Potatoes
• Rice
• Wheat
• Red Clover
• Sweet Potatoes

How Do Phytoestrogens Help with Health?
Phytoestrogens can bind to estrogen cell receptors, possibly affecting estrogen throughout your body. However, while some research links high levels of phytoestrogens to hormone imbalance, most studies show they’re good for your health.

3. Do’s and Don’ts of Estrogen-Friendly Diet

Want a diet that promotes healthy estrogen levels? Here are some easy tips:

Do’s:
• Add foods rich in phytoestrogens like flax seeds and soy products to your meals.
• Eat plenty of fruits, beans, seeds, and vegetables.

Don’ts:
• Cut back on processed foods and sweet treats.
• Limit coffee and alcohol.

4. Important Vitamins and Minerals

To boost estrogen, it’s not just about what foods you eat. It’s also about meeting your nutritional needs. This helps keep your hormones in balance.

Vitamin D3: Mostly linked with making healthy bones. Yet, research shows taking more Vitamin D3 can increase estrogen levels.

Boron: This tiny mineral plays different roles in the body. It includes helping the body use estrogen in a better way.

Dehydroepiandrosterone (DHEA): This hormone is made by the adrenal glands. It could help balance estrogen levels indirectly.

5. The Impact of Weight and Exercise

Physical health and hormone health go hand in hand. Having the right lifestyle can greatly impact your estrogen.

Maintaining a decent weight: Estrogen is stored in body fat. If you’re underweight, you might have lower estrogen levels. But being overweight can lead to too much estrogen.

Exercise can help Estrogen: Working out too much can lead to low estrogen. But, the right amount of exercise can help maintain good hormonal balance.

Difficulties in Increasing Estrogen Levels through Exercise

Even though exercise is good for hormone balance, it’s sometimes hard to find a balance. Healthy workouts are good. But working out too much can decrease estrogen.

Estrogen levels change according to your menstrual cycle, which tends to be irregular during perimenopause and non-existent after menopause. Supplementing estrogen might be essential even during and after menopause as low levels or absence may lead to hot flashes and mood changes commonly reported in this stage of life.

Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology

6. Herbal Remedies

Back to nature! There are many herbs that act like estrogen in the body. They can help with low estrogen symptoms.

Chasteberry Supplements: Known for affecting estrogen levels. They could be an alternative for boosting estrogen.

Herbal Teas: Teas like red clover, alfalfa, hops etc have phytoestrogens. They could naturally increase estrogen levels.

Others: Other herbs like licorice, thyme, and verbena also have phytoestrogens.

7. Lifestyle Matters

Finally, before we move to the more medical parts of managing estrogen levels, let’s talk lifestyle choices.

Why You Should Stop Smoking: Smoking harms your health in many ways, including your hormonal health. If you smoke and have low estrogen, quitting should be a priority!

The Role of Drinking Enough Water: Drinking enough water is so important for overall health, including hormones.

More: On top of that, less stress and more sleep could have strong effects on your hormone balance.

Our next table sums up why and how to increase estrogen levels, its symptoms, the foods and the overall solutions.

An edocrinologist is the specialist who can help evaluate the cause of derranged levels of estrogen hormone and suggest the required treatment. there are many products in market that claim to increase the levels of reproductive hormones, never ever try any hormonal preparation without a doctor’s prescription.

Dr. Arpit Verma, MBBS, MD (Pharmacology)

Medical and Therapeutic Approaches

Natural ways are good. But it is highly recommended to consult a doctor. For things like menopause-related symptoms or more serious cases of low estrogen, medical treatment can be the only option.

When to Consider Hormone Replacement Therapy

Hormone replacement therapy (HRT) is an option. This is when you take artificial hormones to replace the ones you lack. But also consider the possible side effects. Always go with medical advice.

Understanding Estrogen Therapy

If you no longer have a uterus, your doctor may suggest Estrogen-predominant HRT. This is because unfiltered exposure to estrogen could lead to endometrial hyperplasia and other problems.

Symptom Management and Treatment for underlying conditions

Sometimes, low estrogen is due to another health condition. It becomes key to treat the root cause in these cases. It may be kidney disease, hypothyroidism, or any other condition that disrupts hormonal balance.

The following table will help you know when to seek medical help, the possible treatments and risks to consider.

Conclusion

So, what did we learn from our guide? Estrogen is critical to our bodies. Its roles are many and its impact on our health and everyday life is significant. But it’s all about balance. Through proper nutrition, a healthy lifestyle, herbal remedies or medical treatment if required, managing estrogen levels is possible. Remember, your path towards balanced estrogen should be careful and focused on overall health.

FAQs

References:

1. National Center for Biotechnology Information (NCBI). Estrogen Hormone Biology [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28527569
2. National Center for Biotechnology Information (NCBI). Interaction of estrogenic chemicals and phytoestrogens with estrogen receptor beta [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9751507
3. National Center for Biotechnology Information (NCBI). The pros and cons of phytoestrogens – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428
4. PubMed. Effects of the Hormone Replacement Therapy and of Soy Isoflavones on Bone Resorption in Postmenopause [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/30248918
5. PubMed. Phytoestrogens and breast cancer: In vitro anticancer activities of isoflavones, lignans, coumestans, stilbenes and their analogs and derivatives [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/30257383
6. PubMed. The effects of phytoestrogens on postmenopausal health [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/33395316
7. National Center for Biotechnology Information (NCBI). Flaxseed and its lignans inhibit estradiol-induced growth, angiogenesis, and secretion of vascular endothelial growth factor in human breast cancer xenografts in vivo [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17289903
8. National Center for Biotechnology Information (NCBI). Flaxseed Lignans as Important Dietary Polyphenols for Cancer Prevention and Treatment: Chemistry, Pharmacokinetics, and Molecular Targets – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6630319
9. National Center for Biotechnology Information (NCBI). The Effect of Flaxseed in Breast Cancer: A Literature Review – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808339
10. National Center for Biotechnology Information (NCBI). Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23354422
11. National Center for Biotechnology Information (NCBI). Biological Effect of Soy Isoflavones in the Prevention of Civilization Diseases – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683102
12. National Center for Biotechnology Information (NCBI). Biologically Active Compounds in Selected Organic and Conventionally Produced Dried Fruits – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7466266
13. National Center for Biotechnology Information (NCBI). Vascular Effects of Phytoestrogens and Alternative Menopausal Hormone Therapy in Cardiovascular Disease – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3288319
14. National Center for Biotechnology Information (NCBI). Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16614415
15. National Center for Biotechnology Information (NCBI). Role of peritoneal macrophages and lymphocytes in the development of hypogonadal osteoporosis in an ovariectomized rat model: possible phytoestrogenic efficacy of oil extract of garlic to preserve skeletal health [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17600860
16. National Center for Biotechnology Information (NCBI). Role of oil extract of garlic (Allium sativum Linn.) on intestinal transference of calcium and its possible correlation with preservation of skeletal health in an ovariectomized rat model of osteoporosis [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16619371
17. National Center for Biotechnology Information (NCBI). Effects of garlic oil on postmenopausal osteoporosis using ovariectomized rats: comparison with the effects of lovastatin and 17beta-estradiol [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16397916
18. National Center for Biotechnology Information (NCBI). The effect of garlic tablet on pro-inflammatory cytokines in postmenopausal osteoporotic women: a randomized controlled clinical trial [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23039014
19. National Center for Biotechnology Information (NCBI). Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion? – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429205
20. National Center for Biotechnology Information (NCBI). Lignans and breast cancer risk in pre- and post-menopausal women: meta-analyses of observational studies [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19337250
21. National Center for Biotechnology Information (NCBI). Dietary Lignans: Definition, Description and Research Trends in Databases Development – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6321438
22. National Center for Biotechnology Information (NCBI). Phytoestrogen content of cereals and cereal-based foods consumed in the UK [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19373603
23. PubMed. Influence of micronization on improving phytoestrogenic effects of wheat bran [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/25757396
24. National Center for Biotechnology Information (NCBI). Phytoestrogens: food or drug? [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781234
25. National Center for Biotechnology Information (NCBI). Reproductive Consequences of Developmental Phytoestrogen Exposure – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3443604
26. National Center for Biotechnology Information (NCBI). Soy, phyto-oestrogens and male reproductive function: a review [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19919579
27. National Center for Biotechnology Information (NCBI). Estrogens and phytoestrogens in male infertility [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21941185
28. PubMed. Dietary phytoestrogen intakes of adult women are not strongly related to fecundability in 2 preconception cohort studies [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/31943053
29. National Center for Biotechnology Information (NCBI). Post-diagnosis soy food intake and breast cancer survival: a meta-analysis of cohort studies [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23725149
30. PubMed. Dietary phytoestrogens and biomarkers of their intake in relation to cancer survival and recurrence: a comprehensive systematic review with meta-analysis [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/32632445
31. National Center for Biotechnology Information (NCBI). Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19524224
32. National Center for Biotechnology Information (NCBI). Goitrogenic and estrogenic activity of soy isoflavones [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12060828
33. National Center for Biotechnology Information (NCBI). Seaweed and soy: companion foods in Asian cuisine and their effects on thyroid function in American women [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17472472
34. National Center for Biotechnology Information (NCBI). Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16571087
35. National Center for Biotechnology Information (NCBI). Soya products and serum lipids: a meta-analysis of randomised controlled trials [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26268987
36. National Center for Biotechnology Information (NCBI). The role of estradiol in male reproductive function – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854098
37. National Center for Biotechnology Information (NCBI). Breastfeeding for One Month or Longer is Associated with Higher Risk of Osteoarthritis in Older Adults: NHANES 1999–2012 – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5665749
38. National Center for Biotechnology Information (NCBI). Estrogen [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538260
39. National Center for Biotechnology Information (NCBI). The Effect of Low Testosterone and Estrogen Levels on Progressive Coronary Artery Disease in Men – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6844610
40. National Center for Biotechnology Information (NCBI). The Normal Menstrual Cycle and the Control of Ovulation [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054
41. National Center for Biotechnology Information (NCBI). Dietary Isoflavone-Dependent and Estradiol Replacement Effects on Body Weight in the Ovariectomized (OVX) Rat – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5820000
42. National Center for Biotechnology Information (NCBI). Hormone Replacement Therapy [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493191
43. ScienceDirect. Review article [Internet]. [cited 2023 Jul 21]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0378512216300962
44. National Center for Biotechnology Information (NCBI). Cigarette Smoking and Effects on Hormone Function in Premenopausal Women – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1281267
45. National Center for Biotechnology Information (NCBI). High-Fat, High-Sugar Diet Disrupts the Preovulatory Hormone Surge and Induces Cystic Ovaries in Cycling Female Rats – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740526
46. National Center for Biotechnology Information (NCBI). A molecular docking study of phytochemical estrogen mimics from dietary herbal supplements [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25878948
47. National Center for Biotechnology Information (NCBI). Estrogen Deficiency and the Origin of Obesity during Menopause – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964739
48. National Center for Biotechnology Information (NCBI). Phytoestrogens and Their Health Effect – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390141
49. National Center for Biotechnology Information (NCBI). Effect of Vitamin D3 on Biosynthesis of Estrogen in Porcine Granulosa Cells via Modulation of Steroidogenic Enzymes – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266376
50. National Center for Biotechnology Information (NCBI). Nothing Boring About Boron – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861
51. PubMed. The effect of dehydroepiandrosterone (DHEA) supplementation on estradiol levels in women: A dose-response and meta-analysis of randomized clinical trials [Internet]. [cited 2023 Jul 21]. Available from: https://pubmed.ncbi.nlm.nih.gov/34246664
52. National Center for Biotechnology Information (NCBI). The effects of black cohosh on the regulation of estrogen receptor (ERα) and progesterone receptor (PR) in breast cancer cells – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5779278
53. National Center for Biotechnology Information (NCBI). Botanicals and Their Bioactive Phytochemicals for Women’s Health – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050441
54. National Center for Biotechnology Information (NCBI). Effect of aerobic and anaerobic exercise on estrogen level, fat mass, and muscle mass among postmenopausal osteoporotic females – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619462
55. National Center for Biotechnology Information (NCBI). Aerobic vs anaerobic exercise training effects on the cardiovascular system – PMC [Internet]. [cited 2023 Jul 21]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739