How to Reduce Estrogen With Diet & Exercise


Whether you are a man or a woman, normalizing estrogen levels in your body can help achieve a host of health benefits, according to These benefits include improving body composition (improving levels of lean mass while decreasing fat deposits), improving mood, and decreasing the risk of certain cancers (such as breast and uterine). While estrogen can be lowered through the use of prescription medication, a safer method is to attempt to lower it first through the use of diet and exercise.

Reducing Estrogen

  • Shift your dietary intake to more natural foods in order to normalize your hormone balance. The Anit-Estrogen Diet, discussed in, advocates consumption of fruits and vegetables, beans, fresh fish, other lean meats, nuts, seeds and eggs. This avoids many of the chemicals present in processed and frozen foods, which often contain xenoestrogens, or manmade compounds that act as estrogen within the body. Also avoid consumption of soy, which can increase the level of estrogen in the body.

  • Eat organic foods and grass-fed meats whenever your budget allows. This can help to reduce circulating estrogen levels by further reducing your intake of unnatural chemicals that can trigger the rise of estrogen in the body. If your budget does not allow for both grass-fed meat and organic fruits and veggies, stick to organic fruits and veggies; they provide the best benefit for reducing estrogen levels.

  • Exercise for at least 30 to 45 minutes a day to reduce your body fat. This should result in lowered estrogen levels, because body fat tends to cause the transformation of other hormones into estrogen. Choose a type of exercise that you enjoy, and do it religiously. The modified dietary approach outlined above should work with the exercise to help you lose body fat and reduce your estrogen levels.

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