Are you putting on weight without any apparent cause? Do you often feel tired though you have a good diet and enough sleep? Does stress bother you almost every time? These common symptoms could signal a hormone balance problem called estrogen dominance. Continue reading to learn about the natural remedies that help to lower estrogen levels naturally.
A Brief Overview of Estrogen Dominance and How It Affects You
No doubt, the symptoms of estrogen dominance affect millions of women worldwide. Estrogen dominance is a syndrome in which the natural balance of two key female hormones estrogen and progesterone goes out of control. Meaning, the levels of the former hormone rise undesirably in relation to the progesterone levels. As a result, you might experience a host of long-lasting symptoms. For example, sleep problems, weight changes, increased stress, sluggish metabolism and decreased sex drive.
One major problem with identifying estrogen dominance is that the symptoms are often subtle (but unpleasant always) and also not clear. Consequently, this affects the whole treatment procedure.
Why Natural Remedies to Lower Excess Estrogen Levels?
If you are a woman fighting with the symptoms of hormone imbalance, you should definitely know why you turned to the natural remedies. In fact, it’s not only you choosing a different path. Many women all around the world are taking similar paths as they can no longer bear the adverse effects of prescription hormonal therapy. To make things worse, such therapies do not always produce the expected results.
Notably, one study found that phytotherapy may be safer than hormonal therapy in treating hormone imbalance in older women. The study published in Osteoporosis International says hormonal therapy increases the risk of bleeding from uterine and breast pain. But this is very unlikely when they take the plant supplements.
The same is the case with estrogen dominance. Prescription medicines that cut down estrogen levels are not always the best things you could get. In addition to numerous negative health effects, they may cause long-term problems. For example, infertility and an increased risk of cancers.
So, what’s the fix? Look around, some herbs lying in your kitchen are seeking your attention. Or, you have not still accepted what simple lifestyle tweaks can do to heal hormone imbalance.
Top 5 Dietary and Lifestyle Measures for Estrogen Dominance
Take a nutritious diet with a special focus on vitamins and fibers. The modern science has finally accepted that the prevalent western diet is not as healthy as it should. Most notably, for hormone balance. It is because the high-fat and sugar-laden foods have a close association with obesity, diabetes, and high testosterone in women. Therefore, it is very important that you keep a close eye on what you eat. Here are some points to consider:
- Replace unhealthy saturated fats with the oils rich in omega-3-fatty acids, for example, fish oil, flaxseed, chia seeds, walnuts and grass-fed animal products.
- Increase your daily fiber intake by consuming fresh fruits and vegetable, whole grains and beans. The high-fiber diet promotes the excretion of excess estrogen from the digestive tract. Also, it’s for the same reason why people taking high amounts of fiber have a decreased risk of breast cancer. Remember high estrogen increases your risk of breast cancer.
- Get enough sunshine vitamin. Studies show that taking enough vitamin D through dietary sources can help to lower estrogen levels. Vitamin D reduces inflammation at the cellular level and may also help to lower the risk of endometriosis, a common hormone balance problem during the reproductive years.
- Cut down on the foods with high glycemic index (GI). GI is a measure of how rapidly the food you take raises blood sugar. Some high GI foods include white bread, corn flakes, puffed rice, instant oatmeal, white rice, rice pasta, macaroni, and popcorn. Not only they increase the blood glucose levels, they may also cause a surge in the circulating estrogen levels. Thus, you should avoid the high GI foods as much as possible. Instead, take the foods that raise blood glucose slowly. For example, whole wheat, oatmeal, oat bran, muesli, barley, corn, yam, legumes, and lentils.
Stay active. An increased physical activity, especially aerobic exercises, is key to metabolizing estrogen into other compounds. As a result, you will achieve a lower level of circulating estrogen. What are you waiting for? Consider joining a gym or an aerobic class and get a myriad of benefits including a healthy weight and happy mood.
Learn stress management. Several studies have linked high levels of stress hormone cortisol to an increased level of estrogen. Considering the widespread negative health effects of chronic stress, it is of paramount that you keep it under control. You may want to practice relaxation techniques like deep breathing, yoga, meditation or massage.
Sleep well. Sleep is a basic human need. For the brain and body to work efficiently, you need a daily sleep of 7-10 hours. Nonetheless, your specific requirement may vary. Melatonin, the hormone that induces sleep, works against the effects of estrogen. Therefore, when you have estrogen dominance, you should get enough quality sleep. Moreover, quality sleep also helps to reduce anxiety, boosts energy levels and lower the chances of depression. Notably, talk to your doctor before taking a melatonin supplement.
Consider taking herbal supplements. No doubt, herbs are nature’s gift for a good health. In fact, Mother Nature has a solution for every health problem we face. It is only that we either do not realize their importance or fail to seek help early.
Herbal Remedies to Lower Estrogen Levels
Of many herbs making waves in the market, one of the most studied and beneficial herbs is Prunella vulgaris. Many scientific studies have shown strong evidence for its usefulness in estrogen dominance.
According to a study published in Biology of Reproduction, Prunella vulgaris extract blocks the effects of estrogen by interfering with its receptors. Moreover, in the study, the researchers also found that the herb did not affect the fertility of the lab mice. Such properties might make it one of the most effective treatments for estrogen dominance. The researchers also believe further studies will possibly cement its role in the management of endometriosis and infertility.
You have most probably heard about this wonderful supplement that helps you in your fight against estrogen dominance. DIM is a powerful anti-estrogenic chemical commonly present in vegetables such as broccoli, brussels sprouts, cabbage, and cauliflower.
According to a study published in the European Journal of Cancer Prevention, DIM converts estrogen into less active chemicals. Thus, it might also help to prevent breast cancer that is caused by high estrogen levels in the body. This study is in line with a 2002 study which found indole-3-carbinol (I3C) is a powerful chemical that works against the effects of estrogen. As a matter of fact, DIM is prepared from I3C.
To increase the effectiveness of these herbal supplements, you may use it with BioPerine or black pepper. The active chemical in BioPerine, piperine, increases the absorption of herbal chemicals from the digestive tract.
Extra Tips To Lower Estrogen Levels Naturally
- Go for organic foods. These natural foods are not contaminated by the harmful pesticides that mimic the effects of estrogen. Moreover, they are also free from antibiotics, added hormones, and chemical fertilizers.
- Take care of your liver. The liver is the major organ for the metabolism of chemicals, drugs, alcohol, and toxins. That said, the liver changes these chemicals including estrogen into some less powerful forms and facilitates their removal from the body. Thus, an optimum liver health is key to ensuring hormone balance.
- Get tested for estrogen dominance. To confirm the problems are due to estrogen dominance, go for the test that evaluates your saliva and blood samples.
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- BT, Ashok., et al. “Multiple molecular targets of indole-3-carbinol, a chemopreventive anti-estrogen in breast cancer.” European Journal of Cancer Prevention 2002 Aug;11 Suppl 2:S86-93.
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