To reduce estrogen levels, several natural and lifestyle approaches can be effective:
Dietary Changes
- Eat a fiber-rich diet: High fiber helps increase estrogen excretion through feces, reducing circulating levels. Include whole grains, beans, fruits, and vegetables (especially cruciferous vegetables like broccoli, cabbage, Brussels sprouts) which contain compounds that help metabolize estrogen.
- Limit red and processed meat: These have been linked to increased estrogen.
- Include foods with estrogen-lowering properties: Flaxseeds (high in lignans), soy (in moderation), green tea, berries, garlic, turmeric, and bitter greens can help balance estrogen levels.
- Follow a Mediterranean-style diet: High in vegetables, whole grains, fruits, and legumes, this diet supports healthy estrogen regulation.
- Avoid excessive refined carbohydrates and processed foods.
- Limit alcohol intake as it may increase estrogen.
Lifestyle Factors
- Lose excess body fat: Fat cells produce estrogen, so reducing body fat helps lower estrogen levels.
- Exercise regularly: Physical activity can reduce circulating estrogen and promote hormone balance.
- Manage stress: Stress can disrupt hormone balance.
- Avoid exposure to environmental estrogens: Use natural cleaning products, avoid plastics for food storage, and steer clear of cosmetic products with parabens.
- Get adequate sleep: Helps maintain hormonal balance.
Supplements and Other Measures
- Some supplements like calcium-d-glucarate and indole-3-carbinol may help reduce estrogen but consult a healthcare provider before use.
These combined dietary and lifestyle strategies promote natural estrogen reduction and hormone balance without medication. Consulting a healthcare provider is recommended if estrogen imbalance persists or is severe.
