Our body functions based on the hormones in which body parts function in coordination with each other. Estrogen is the hormone that is responsible for sexual and reproductive activities. Low estrogen in women can cause various issues, which can become a serious issues in the future. It affects several aspects of female sexuality, including conception and menstruation. So, how do estrogen levels increase in the body?
In the last five years, more than 60% of women experience the low estrogen hormones that affect the menstrual cycle directly. Various phases of life can result in an unbalanced level of estrogen. Even so, it's still crucial to keep your estrogen levels safe for your age and sex, even though certain hormonal swings are natural. In the blog, we will discuss methods to increase estrogen naturally.
Common Symptoms Of A Low Estrogen Level
Women's reproductive health depends heavily on estrogen, but it's also vital for the health of bones. Proper synthesis of estrogen hormone also regulates your mood. So, how to increase estrogen in females naturally? The natural shift to menopause from pre-menopause is the most frequent cause of decreased estrogen levels.
Though it varies and is commonly seen in women during their 40s and 50s. Your body may experience abrupt increases and decreases in estrogen levels during this time, which might result in common symptoms like:
- Hot flashes
- Irregular periods
- Sleepless nights
- Sleep issues
- Skin that is parched
- Bone fragility
- Dryness of the genitalia
- Lower than-average libido
- Mood instability
- Difficulties focusing
- Weight gain in the abdomen
Low estrogen levels in men or those born with a masculine gender identity might lead to decreased sex desire, bone loss, or an increase in belly fat. So, it is equally important to know how to increase estrogen in males to get rid of these sexual issues. Before adopting dietary or lifestyle changes, seek medical advice.
Leading Causes Behind Low Estrogen In The Body
Naturally, estrogen levels drop as you get older. As menopause approaches in women, it's possible to notice common symptoms of low estrogen. Nevertheless, some women may experience an imbalance in estrogen levels when trying to conceive. Low levels of estrogen frequently result from:
- Exercise in excess.
- Ongoing stress.
- Eating problems.
- Turner disease.
- Premature menopause
- Autoimmune illnesses.
- Chemotherapy or radiation therapy for cancer.
- An issue with the pituitary gland.
Therapy For Controlling Low Estrogen Levels
You might be asking how to increase estrogen levels with the help of therapy. One possibility is to discuss Hormone Replacement Treatment (HRT) with your healthcare physician. HRT involves taking synthetic estrogen artificially to control your hormone levels, and it can be administered using pills, vaginal creams, or hormonal patches.
This hormone therapy can be a good option for many people, but it also has some potential drawbacks. HRT for estrogen can lead to the following side effects:
- Vaginal bleed
- Leg pains
- Gaining weight
- Clots of blood
- Supple breasts
- Specific forms of cancer
Due to these side effects, many people want to know how to increase estrogen naturally. Apart from this, you should also focus on getting a better understanding of sexual health and ways to stay sexually fit.
How To Increase Estrogen Levels Naturally?
If you'd prefer to skip HRT now, you can experiment with several methods to increase your estrogen levels naturally. Some treatments that increase estrogen can also benefit your general health, and here are five methods to increase estrogen naturally.
Consume High Phytoestrogen Foods
Phytoestrogens, often known as plant-based estrogens, are present in various diets. It replicates the body's estrogen hormones that are produced naturally, and they can therefore bind to the estrogen receptors in our body and have comparable effects.
Some studies indicate that phytoestrogens can treat symptoms related to low estrogen levels, albeit they may not be as effective as estrogens you make yourself or receive through HRT. Phytoestrogens can be found in the following food categories and help you increase estrogen levels naturally.
1- Soy-Based Products: Soy products are well known for having high phytoestrogen. Isoflavones are phytoestrogens that are present in soy products. Fortunately, soy-based goods are pretty adaptable. Tofu, tempeh, edamame, miso, and soy milk are popular soy-based items. There are many different methods to season tofu or tempeh. You can use soy milk or yogurt for dairy milk if you like.
2- Legumes: Legumes include food items like lentils, kidney beans, pinto beans, chickpeas, peas, and mung beans, to name a few. A great supply of plant-based protein is also found in these foods. Legumes are delicious as a side dish or incorporated into a savory dip.
3- Nuts And Seeds: Nuts and seeds can also contain phytoestrogens. Examples include walnuts, peanuts, sesame seeds, and flax seeds. Lignans are the phytoestrogens that are present in most seeds. You can add seeds to salads, blend them into smoothies, or eat your favorite nuts as a snack.
4- Whole-Grain Bread: It provides an additional source of phytoestrogens. Oats, rye, wheat, barley, or flax are frequently found in whole-grain bread. These ingredients include lignans in them, much like nuts and seeds do. Depending on the percentage of whole grains, different types of bread will offer varying amounts of lignan phytoestrogens.
5- Fruits: Some fruits are known for having a high phytoestrogen concentration. Plums, pears, apples, grapes, and berries are some of these fruits. Particularly when it comes to dried fruit, phytoestrogen content is high. Fruit can be a tasty snack or a nutritious dessert.
6- Vegetables: Phytoestrogens are present in some cruciferous vegetables. Some of these are Lucerne sprouts, cabbage, garlic, onion, spinach, cauliflower, broccoli, and zucchini. Put these vegetables in a stir-fry, bake them in the oven, or sauté them as a side dish to increase their intake in your diet.
7- Milk And Eggs: Phytoestrogens aren't the only estrogens in food. You may be able to increase your estrogen levels by eating eggs and milk, which may contain animal estrogen. To know how to increase estrogen naturally, getting familiar with these foods can be beneficial additions to a balanced diet.
Ingest Phytoestrogen Rich Herbal Supplements
You might be able to raise your estrogen levels by using certain herbal medicines, like:
- Black cohosh is a herb that has long been used in Native American medicine to treat menstruation and menopausal problems. It's vital to remember that utilizing black cohosh for progesterone versus estrogen may have distinct outcomes.
- Isoflavones, a class of phytoestrogens also present in soy, can be found in red clover. According to certain studies, using red clover supplements may raise estrogen levels.
- Traditional Chinese medicine uses the herb dong quai to treat menopause. Dong quai may promote the production of estrogen, according to some studies.
- Chasteberry - Another age-old remedy that may assist with PMS symptoms is a chasteberry. The phytoestrogen apigenin is found in chaste berries. Chasteberry has been demonstrated to have estrogenic effects on the body when consumed in specific dosages.
Many herbal supplements are not subject to FDA regulations; keep this in mind. Consult with your doctor or other healthcare professional before taking any over-the-counter supplements.
Keep A Healthy Weight
You can have difficulty increasing estrogen to get pregnant if you're under your target body weight. Many foods kill sperm in the body and are consumed by women daily. The symptoms of this sexual condition may go away if you put on some weight.
You should speak with a dietician or other healthcare professional if you are having difficulty gaining weight or maintaining a healthy weight with the foods you eat. They can assist in making sure you're consuming all the calories and nutrients your body needs.
Reduce Your Level Of Stress
Your low estrogen levels may result from your high degree of stress regularly. Sexual hormones can be impacted by chronic stress. Our body produces the stress hormone cortisol while we are under stress. The ability to produce estrogen can be affected by high cortisol levels, which will lower your levels. You can use some of the stress-reduction methods listed below to address this problem:
- Exercise should be done frequently but not excessively.
- Say "NO" to stressful requests from other people.
- Spend some time every day pampering yourself.
- Consult a licensed professional counselor.
- Aim to limit your caffeine intake.
Boost Your Sleeping Habits
Your body receives the rest it needs when you are sleeping. Most adults require at least seven hours of restful sleep each night. Some adults could require considerably more. Here are some recommendations from the Centres for Disease Control and Prevention (CDC) if you have trouble falling asleep or staying asleep all night:
- Establish a nightly wind-down regimen that is peaceful.
- Determine a regular time to go to bed.
- Each morning, I get up at the same hour.
- Keep your bedroom dark, cool, and silent.
- During the day, avoid taking long naps.
- Starting in the afternoon, refrain from consuming caffeine.
- Regularly exercise, but avoid working out just before bed.
- A couple of hours before bedtime, stop eating.
- Avoid drinking too much water before bed.
Here's how to increase estrogen naturally in the body. You need to make some changes in your lifestyle and create good habits. In addition, consult with a medical expert about checking hormone levels every month.
Estrogen is a significant hormone that is essential for numerous body processes. Most people have unbalanced estrogen levels in the body, which lead to long-term sexual problems, and that's why people often search for how to increase estrogen without undergoing surgery.
Hormone replacement therapy and phytoestrogen-rich supplements can be efficient for controlling hormone levels. There are various natural ways to raise estrogen levels, such as a good diet and exercise. However, raising Estrogen levels can potentially carry specific hazards, so it's crucial to speak with a doctor before starting any treatment.
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