How many of you are affected by premenopausal or menopausal symptoms? Weight gain, insomnia, depression, anxiety, and hair loss are only to name a few.
In men and premenopausal woman, too much estrogen dominance will cause fat gain, water retention, bloating, and a lot of other health issues. As women age, there is a natural decline in testosterone and progesterone levels, leaving with an excess of estrogen.
Getting rid of high levels of estrogen can help you lose some body fat and reduce chance of diseases and cancer (ie.prostate and breast cancer). Estrogen in men is a problem too. There’s estrogen in plastic bottles we drink water from. In the cosmetics, lotions, shampoos and other products we are applying onto our skin. With all the negative effects of estrogen on our body, it won’t just come from what’s around us. It’s also what we put in our bodies and how we use it that determines how we metabolize estrogen.
There are ways to reduce estrogen levels and live a healthy lifestyle and the following list will tell you how:
1- Start by improving your gut health by adding fibre to your diet, and eating probiotic foods like yogurt and/or sauerkraut.
2- Improving your diet by getting your carbs from vegetables which will also help increase your fibre intake. Adding Omega-3 fats metabolizes estrogen, and have a proportional high protein diet to benefit of it’s amino acids to support liver functions where our estrogen is being metabolized. Amino acids are found in meat, fish, beans, eggs, and some seeds. Nutrients like selium, melatonin, zinc, green tea, and citrus flavonones (in orange and grapefruit rinds and in tomato skin) will also help reduce estrogen.
3- Decrease your body fat because the more you have, the easier it is for your body to produce estrogen. Reduce your body fat and build lean body mass to help prevent cancers and help with estrogen elimination.
4- Use Phytoestrogens to maintain proper hormone levels. What are Phytoestrogen you ask? It’s referred to as dietary estrogens because they are not created by our bodies’ endocrine system. We can only ingest or consume them. The best sources of phytoestrogens include flax, sesame, and leafy greens and some legumes. You want to make sure that you are completely eliminating estrogen by taking magnesium too.
5- Take your vitamins! Especially B6, B12, and folic acid. These vitamins can slow cell damage and cancer formation. Vitamin E also reduces estrogen and inhibits the growth of breast and prostate cancer cells.
6- Eliminate alcohol, except for some red wine. Alcohol increases estrogen levels in both men and women. Sardinian and Spanish wines are rich in antioxidants that help remove estrogens. Pinots and Merlots are good choices.
Unfortunately, chemical estrogen are everywhere and it’s just lately that there is awareness that reducing estrogen will help reduce the risks of cancers. It only takes a few changes in your lifestyle to improve.