How to Reduce Estrogen?
Reducing estrogen levels naturally can be achieved through lifestyle changes, including a balanced diet, regular exercise, managing stress, etc. Consulting a professional healthcare provider can be of immense help.
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Last updated on 3rd Jul, 2025
Estrogen is primarily a female sex hormone responsible for developing the reproductive system, prompting puberty, regulating the menstrual cycle, strengthening bones, and restoring heart health.
However, when the level of estrogen goes beyond the necessary limit, it can cause an increased risk of breast cancer, weight gain, irregular periods, and hormonal imbalances.
Additionally, increased estrogen levels can also hamper reproductive health. To manage estrogen levels and achieve better health, many women follow certain remedial measures and seek medical assistance. This article discusses different methods to reduce estrogen, from lifestyle changes to medical interventions.
Causes of Elevated Estrogen Levels
Following are the major reasons that contribute to the causes of high estrogen levels in women:
Medications: Certain antibiotics, herbal medications, and other medications like birth control pills and certain treatments for mental disorders may cause the elevation of estrogen in the body.
Food: Consumption of unpreserved fruits and vegetables might make them vulnerable to pesticide effects, thereby upsetting hormonal balance. Furthermore, the presence of growth hormones in meat and poultry products may increase estrogen levels in the body.
Water: The drinking water might contain harmful chemicals that disrupt hormones and increase the estrogen levels in the body.
Body Fat: More body fat increases the estrogen levels as the estrogen is stored in the body fat tissues, and the fat tissues can produce it from other hormones.
Personal Care Products: Most cosmetics and personal care items contain xenoestrogens, which are quite similar to estrogen and cause an imbalance of hormones. The most common xenoestrogens are parabens and phthalates, and some perfumes contain these harmful chemicals.
Microbiome Imbalance: An unhealthy gut microbiome can slow digestion and decline the elimination of estrogen in the digestive tract, leading to its reabsorption into the bloodstream.
Stress: High stress levels can shift hormone production from progesterone to cortisol, resulting in lower progesterone and higher estrogen levels.
Health Problems: Some health issues are associated with or can lead to estrogen dominance. These conditions include Polycystic Ovary Syndrome (PCOS), uterine fibroids, endometriosis, and some cancers. Moreover, insulin resistance has been proven to increase estrogen.
Symptoms of High Estrogen in Women
Following are the common signs and symptoms of high estrogen in women:
Swelling in the abdomen
Tenderness in the breasts
Reduced sexual desire
Stronger premenstrual symptoms
Lumps or swelling in the breast area
Feeling tired, fatigued, and having headaches
Unpredictable menstrual periods
Mood fluctuations, nervousness, or panic attacks
Rise in body weight
Lifestyle Changes to Reduce Estrogen
Some lifestyle changes may help decrease the estrogen levels. The doctor may recommend patients to:
Reduce Body Fat Percentage: The reduction in body fat might help reduce estrogen released by the fat cells. One can be suggested by the doctor or dietitian on the best ways of reducing body fat while still attaining nutritional needs.
Deal with Stress: Decreased levels of stress hormones help maintain an estrogen-progesterone balance.
Stick to a Healthy Diet: A low-fat, fibre-enriched diet with minimal sugar can help the liver break down estrogen more efficiently.
Exercising Regularly: Individuals with high estrogen should perform certain exercises like walking, swimming, yoga, weight lifting, squats, etc., in order to manage their estrogen levels.
Limit Alcohol Consumption: Reducing the intake of alcoholic drinks can reduce the chances of liver damage and enable it to break down estrogen in a better way.
Minimise Contact with Synthetic Xenoestrogens: Although it is very difficult to stay completely away from synthetic xenoestrogens, people can reduce their exposure to them as much as possible. It is better to go for organic foods that do not have xenoestrogens pesticides. In addition, instead of buying plastic containers, individuals can opt for glass or steel containers.
Dietary Approaches to Reduce Estrogen
Several foods may reduce, decrease, and flush out excess estrogen levels in the body. Here is a list of foods that can help manage high estrogen:
Soy: Isoflavones from soy foods like tofu and tempeh might help in balancing excess estrogen levels. But there are limitations. Soy could clash with some medication. Moderately consume soy through a healthy diet.
Green Tea: Rich in catechins, green tea may help metabolise excess estrogen. One may have it either hot or cold. It is best served either plain or prepared with a bit of honey or lemon.
Berries: Strawberries and raspberries contain different compounds that may help in reducing excessive estrogen in the system. These make a great snack and can be added to smoothies or oatmeal.
High Fibre Diets: Whole grains, beans, and vegetables also help flush out excess estrogen in the body, thereby lowering the estrogen level. Make them part of meals and snacks.
Fatty Fish: Omega-3 fatty acids in fatty fish like salmon and mackerel balance the hormones in the body.
Cruciferous vegetables: These include broccoli, cabbage, etc., containing indole-3-carbinol and diindolylmethane. They may also help break down estrogen. Hence, individuals should have these raw or steamed in salads, stir-fries, and soups.
Garlic: Garlic can help eliminate excess estrogen in the body due to its sulphur compounds. Make sure to add garlic to soups, stews, and sauces.
People with high levels of estrogen need to avoid foods like red meat, processed foods, refined carbs, high-fat dairy products, alcohol, caffeine, and so on.
Medications for High Estrogen
Doctors may prescribe certain medications in case the patient has a very high level of estrogen and there is a possibility of breast cancer or other fatal ailments:
Aromatase Inhibitors: Aromatase inhibitors are administered for the treatment of breast cancer. These inhibitors prevent the production of estrogen in fat cells. Some aromatase inhibitors comprise Anastrozole, or Arimidex; Exemestane, or Aromasin; and Letrozole, or Femara.
Gonadotropin-releasing hormone (GnRH) Agonists: These drugs stop ovaries from releasing estrogen.
Natural Supplements to Manage Estrogen Levels
These supplements may aid in supporting estrogen levels, ensuring better hormonal health:
Omega-3 fatty acids
Nigella seeds
Black cohosh root
Chaste berry
Probiotics
DIM (Diindolylmethane)
Calcium D-Glucarate
Indole-3-Carbinol (I3C)
Resveratrol
Natural Ayurvedic Herbs to Reduce Estrogen Levels:
Following are five popular Ayurvedic herbs that can help manage estrogen levels:
Nigella Sativa (Kalonji)
Ashwagandha
Black Cohosh Root
Chaste Berry
Marjoram
Health Monitoring and Blood Tests for Managing Estrogen Levels
Regular blood tests should be a part of the management of estrogen levels, as they detect hormonal imbalances that may eventually cause complaints such as fatigue, mood swings, irregular periods, or skin issues like acne.
Following this progression allows clinicians to identify abrupt changes in estrogen that may indicate polycystic ovary syndrome (PCOS) or menopause, among other underlying diseases. Adjusting treatments and medications becomes possible following monitoring and tracking blood test results.
This proactive approach ensures timely interventions, improves overall well-being, and addresses estrogen-related health concerns effectively.
Potential Side Effects of Reducing Estrogen
Here are some notable side effects that may occur after reducing estrogen:
Tender breasts
Dry skin
Inattentiveness
Mood swings
Weak bones
Vaginal dryness or atrophy
Hot flashes and night sweats
Headaches
Decreased sex drive and painful intercourse (dyspareunia).
Irregular periods or no periods (amenorrhea).
Weight gain, especially in the belly
Feeling fatigued
Insomnia
When to Seek Professional Help for High-Level Estrogen?
Symptoms like irregular menstrual cycles, unexpected weight gain, intense mood changes, or significant bloating might be a sign of high estrogen levels. In the event that such symptoms fail to improve or even worsen despite lifestyle changes or treatments, one should consult a healthcare provider.
A doctor can assess hormone levels through blood tests and prescribe suitable treatments to restore balance. Quick action prevents further problems and improves overall well-being.
Conclusion
Decreased estrogen levels can help prevent hormonal imbalances, promote general well-being, and curb the risks of some cancers. Lifestyle, including diet and exercise, plays a key role in estrogen regulation, but medical treatments and supplements may also aid in the regulation of high estrogen.
However, there should be a balance of this hormone since both low and high estrogen can cause severe effects on health. Thus, close monitoring and constant interaction with healthcare professionals are very important in maintaining hormonal health.
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