How to Naturally Decrease Estrogen
Estrogen is a powerful female hormone formed by the ovaries. Estrogen regulates reproduction; therefore, without it humanity would not exist. As with any hormone in the body, if there is excess, imbalance occurs. Natural Solutions magazine notes that estrogen dominance can modify a woman's health, resulting in uterine, breast and ovarian cancers. By eating properly and lowering your exposure to xenoestrogens (chemicals that mimic estrogen in the body) you can lower your estrogen level.
Instructions
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Lowering Estrogen Naturally
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Lower your calorie intake. The less calories you eat the more your estrogen level drops. If you increase your calorie consumption without expending it, your estrogen level rises.
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Consume more fiber. Fiber speeds up the rate at which estrogen is released from your body. Eat a minimum of 10 to 20 grams of fiber daily. To arrive at this amount, it may be necessary to eat cereals containing high levels of fiber. You can blend the high-fiber cereal with regular cereal for a tastier meal. Lower your fat intake by using skim milk in your cereal rather than whole milk. Other high-fiber foods include whole grain breads, legumes and berries.
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Lower your fat intake but keep healthy fats in your diet. Low-fat diets increase the level of estrogen that is released through your urine. Low-fat diets include plenty of fruits and vegetables, which have ingredients that protect against cancer. Your low-fat diet should include a maximum of 2 grams of fat per 100 calories; refrain from consuming saturated fat. Omega-3 fatty acids are essential to your health but the body is incapable of manufacturing it. Therefore, you should obtain them from the food you eat. Eat two or three servings every week of tuna, salmon, mackerel, sardines or shellfish---all contain Omega-3 fatty acids.
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Consume different foods that are rich in antioxidants---vitamins and minerals that protect the cells from damage. When you increase your complex carbohydrates or starch consumption (e.g. fruits, vegetables and whole grains), you raise your fiber, vitamins, minerals and nutrient intake. Antioxidant vitamins can be obtained from the following: Vitamin E---eggs, nuts and oils; Vitamin A and beta carotene---carrots, yellow vegetables and oranges; Lycopene---tomatoes and watermelon; and Calcium---tofu and milk products.
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Lose weight if you are overweight or obese. If you lose weight after menopause, it lowers the impacts of overexposure to estrogen. Try a vegetarian diet that includes mainly plant products; it is lower in fat and results in a leaner body. Stay physically active with exercise. Start slowly with 15 minutes per day; then, gradually increase it to an hour or more if possible. You can engage in brisk walking up and down the street or around the block. Exercise helps your muscles, breathing and heart to operate at optimal level.
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