How to Increase Estrogen Levels: A Comprehensive Guide
How to Increase Estrogen Levels: A Comprehensive Guide
I've previously covered estrogen dominance extensively, but in this article, we'll focus on how to manage low estrogen levels. If you're postmenopausal or have low estrogen, here are the key steps you can take to improve your symptoms. These symptoms may include hot flashes, thinning hair, breast atrophy, vaginal dryness, depression, UTIs, and loss of collagen.
1. Embrace a High-Fat Ketogenic Diet
Avoid low-fat diets. Estrogen production requires cholesterol, so a high-fat ketogenic diet can be beneficial. Ensure your diet includes healthy fats to support hormone synthesis.
2. Include Boron in Your Diet
Boron is a trace mineral crucial for maintaining normal cholesterol levels and balancing estrogen. It can help regulate estrogen whether your levels are too high or too low.
3. Use Herbal Remedies
Several herbs can help increase estrogen levels, including:
- Black Cohosh
- Fennel
- Wild Yam
- Pueraria Mirifica (a special herb from Thailand)
Incorporate these herbs into your routine for potential benefits.
4. Practice Fasting and a Low-Carb Diet
Fasting and low-carb diets can lower insulin levels. High insulin can increase androgens in the female body, which indirectly lowers estrogen. Reducing the frequency of eating and carbohydrate intake can help balance your hormones.
5. Supplement with Vitamin E
Vitamin E is essential, especially for the pituitary gland, which plays a key role in hormone production. After menopause, ensuring you have enough vitamin E can support the production of hormones that signal the ovaries and adrenals to produce estrogen. Opt for a vitamin E supplement that includes both tocopherols and tocotrienols for maximum benefit.
6. Manage Stress Levels
High stress leads to elevated cortisol levels, which can suppress estrogen production. During menopause, the adrenal glands back up the ovaries in hormone production. If your adrenals are already stressed, it will magnify menopausal symptoms. Lowering your stress will help your adrenal glands function better and support estrogen production.
7. Optimize Exercise Routine
Avoid over-training, as excessive exercise without proper recovery can lower estrogen levels. Ensure you get enough sleep and recovery time between workouts. Some people do well with just one or two workouts a week. If you find yourself constantly sore and fatigued, consider reducing the intensity or frequency of your exercise regimen.
Conclusion
By following these steps, you can help increase your estrogen levels and alleviate symptoms associated with low estrogen. For more tips and daily health updates, subscribe to our newsletter and stay informed on how to create a healthy body.
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