How To Reduce Oestrogen?
Discover natural and medical ways to reduce oestrogen levels. Learn about diet, lifestyle changes, and treatment options to support hormonal balance and overall health.
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Last updated on 13th Jan, 2026
Introduction
Oestrogen is an essential hormone in the body, especially for women, as it regulates the menstrual cycle, supports reproductive health, and maintains bone strength. However, too much oestrogen, known as oestrogen dominance, can lead to health issues like weight gain, mood swings, heavy periods, and even an increased risk of certain cancers. If you're experiencing symptoms of high oestrogen or have been advised by your doctor to lower your levels, here’s a simple guide to help you manage it naturally.
Symptoms of High Oestrogen
Before trying to reduce oestrogen, it’s important to recognise the signs of oestrogen dominance. Common symptoms include:
Weight gain, especially around the hips and thighs
Heavy or irregular periods
Mood swings, anxiety, or depression
Bloating and water retention
Breast tenderness or swelling
Fatigue and low energy
Low libido
Headaches or migraines
Consult Top Obstetrician and Gynecologist
Causes of High Oestrogen
Several factors can contribute to excess oestrogen, including:
Hormonal imbalances (low progesterone relative to estrogen)
Obesity (fat tissues produce estrogen)
Exposure to xenooestrogens (chemicals in plastics, cosmetics, and pesticides that mimic estrogen)
Poor liver function (since the liver helps break down excess hormones)
High alcohol consumption (affects liver detoxification)
Chronic stress (increases cortisol, which disrupts hormone balance)
Natural Ways to Reduce Oestrogen
Some of the naturals ways to reduce oestrogen are:
1. Eat a Balanced, Fiber-Rich Diet
Certain foods help the body eliminate excess oestrogen:
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, and kale) contain indole-3
carbinol, which supports oestrogen metabolism.
Flaxseeds (rich in lignans, which help balance hormones).
High-fibre foods (whole grains, fruits, legumes) help remove excess oestrogen through digestion.
Healthy fats (avocados, nuts, olive oil) support hormone production.
Avoid: Processed foods, refined sugars, and excessive dairy, which can contribute to hormonal imbalances.
2. Support Liver Detoxification
The liver breaks down oestrogen, so keeping it healthy is crucial.
Drink green tea or dandelion root tea to support liver function.
Eat garlic, onions, and turmeric, which aid detoxification.
Stay hydrated with plenty of water to flush out toxins.
3. Exercise Regularly
Physical activity helps maintain a healthy weight and reduces fat stores (which produce oestrogen).
Cardio exercises (walking, jogging, cycling) help burn fat.
Strength training builds muscle and improves metabolism.
Yoga and meditation reduce stress, which balances hormones.
4. Reduce Exposure to Xenooestrogens
These chemicals mimic oestrogen and disrupt natural hormone levels.
Avoid plastic containers (especially for hot food/drinks).
Use natural skincare and cleaning products (free from parabens and phthalates).
Choose organic foods when possible to reduce pesticide exposure.
5. Manage Stress Levels
Chronic stress raises cortisol, which can lead to oestrogen dominance.
Practise deep breathing, meditation, or mindfulness.
Get 7-8 hours of quality sleep nightly.
Engage in hobbies or activities that relax you.
6. Maintain a Healthy Weight: Excess body fat increases oestrogen production. A balanced diet and exercise can help maintain a healthy weight.
7. Limit Alcohol and Caffeine
Alcohol impairs liver function, making it harder to metabolise oestrogen.
Too much caffeine can increase cortisol, worsening hormonal imbalance.
When to Consult a Doctor?
If lifestyle changes don’t improve your symptoms, or if you experience severe issues like unexplained weight gain, severe mood swings, or abnormal bleeding, consult a doctor. They may recommend:
Hormone tests to check oestrogen and progesterone levels
Medications (if necessary) to regulate hormones.
Further tests if there’s a risk of conditions like PCOS, endometriosis, or fibroids.
Conclusion
Managing high oestrogen levels is essential for maintaining hormonal balance and overall well-being. By adopting a healthy diet, staying physically active, managing stress, and avoiding environmental oestrogens, you can naturally support your body’s hormonal health. In some cases, medical treatment may be necessary, so it’s important to consult a healthcare professional for personalised advice. With the right combination of lifestyle changes and medical guidance, you can effectively reduce oestrogen levels and improve your long-term health.
Consult Top Obstetrician and Gynecologist
Consult Top Obstetrician and Gynecologist
Dr Bhawna Garg
Gynaecological Oncologist
26 Years • MBBS, MS, (PGI MS ROHTAK) FELLOWSHIP GYNECOLOGY ONCOLOGY, (CANCER INSTITUTE CHENNAI)
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. S Asha Devi
Obstetrician and Gynaecologist
13 Years • MS.OG .,MRCOG (UK)
Chennai
Apollo Speciality Hospitals OMR, Chennai
(100+ Patients)
Dr. Vandana Sinha
Obstetrician and Gynaecologist
14 Years • MBBS, MS(Obs & Gyn), Fellow in Gynec-Onco. & Gynec Endoscopy
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
(200+ Patients)
Dr. Sanchita Dube
Obstetrician and Gynaecologist
17 Years • MBBS, MD, DNB
Noida
Apollo Hospitals Sector 26, Noida
(100+ Patients)
Dr. Rituparna De
Obstetrician and Gynaecologist
7 Years • MBBS, MS (Obstetrics & Gynaecology)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Consult Top Obstetrician and Gynecologist
Dr Bhawna Garg
Gynaecological Oncologist
26 Years • MBBS, MS, (PGI MS ROHTAK) FELLOWSHIP GYNECOLOGY ONCOLOGY, (CANCER INSTITUTE CHENNAI)
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. S Asha Devi
Obstetrician and Gynaecologist
13 Years • MS.OG .,MRCOG (UK)
Chennai
Apollo Speciality Hospitals OMR, Chennai
(100+ Patients)
Dr. Vandana Sinha
Obstetrician and Gynaecologist
14 Years • MBBS, MS(Obs & Gyn), Fellow in Gynec-Onco. & Gynec Endoscopy
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
(200+ Patients)
Dr. Sanchita Dube
Obstetrician and Gynaecologist
17 Years • MBBS, MD, DNB
Noida
Apollo Hospitals Sector 26, Noida
(100+ Patients)
Dr. Rituparna De
Obstetrician and Gynaecologist
7 Years • MBBS, MS (Obstetrics & Gynaecology)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
