Women need estrogen not only for bearing a child but also for maintaining general well being and fitness. Your sexual health, your heart, nails, skin, hair and bones everything demands optimum estrogen levels to function properly. However due to unknown reasons (other than menopause or surgical removal of ovaries) women often experience low levels of estrogen at some point in life, which gives rise to other health concerns. In this article your will learn about ways that could help you naturally improve estrogen levels and support your overall health.
Before jumping straight to the natural remedies to replenish optimal levels of estrogen, let us first understand why estrogen is so important.
The Importance of Estrogen for Female Health
Like testosterone is the male sex hormone, estrogen is one of the main female sex hormones (the other one is progesterone). Estrogen plays fundamental part in bringing about the physiological changes that take place during puberty; it is the estrogen that helps the female body to develop reproductive organs and other sexual characteristics. Estrogen is the hormone that transforms a girl into a woman. From physical changes that take place inside a female body during puberty to every major change that the female body undergoes afterwards is because of estrogen. Estrogen is responsible for:
- Development and growth of breasts
- Initiating and controlling menstruation
- Helps in fertility and childbearing
- Controls cholesterol levels
- Supports bone health and prevents osteoporosis
- Promotes the health of skin, bone, heart, tissues etc
- Enhances moods and emotions
Types of Estrogen
There are three types of estrogen that a female body produces.
- Estradiol: This is the most common type of estrogen that female body produces during the childbearing age.
- Estriol: Estriol is the type of estrogen that supports pregnancy and that is why it is only produced when a woman is pregnant.
- Estrone: Tp support a woman’s health after menopause,the female body naturally produces a special type of estrogen called the estrone. Estrone supports bone and heart health in elderly women.
How Does Body Produce Estrogen?
Estrogen is mainly produced by the ovaries. Other than that the adrenal glands situated at the top of each kidney also produce estrogen. Some amount of estrogen is also released by the fat tissue.
What Happens when Estrogen Levels Decline?
Usually the levels of estrogen do not remain the same throughout the month; they are the highest during the menstrual cycle and lowest during menstruation. But a permanent drop in estrogen levels occurs when women get older and enter menopause phase. Other reasons that can result in low levels of estrogen are surgical removal of ovaries, any prevalent medical condition or deficiency of vital nutrients. Women may experience the following problems associated with low estrogen levels:
Symptoms of Low Estrogen Levels
- Headaches and migraine
- Irregular or less frequent periods
- Low energy levels and fatigue
- Mood swings and irritability
- Vaginal dryness and thinning
- Low sexual desire
- Trouble sleeping
- Hot flashes or cold sweating
- Weight gain in the mid section
So if you are experiencing these symptoms it is recommended that you consult a physician so that he can determine your condition. Usually the doctor would prescribe a blood or urine test to check your estrogen levels.
Foods that Naturally Boost Estrogen Levels
While you can seek medical help and fix your low estrogen levels through Hormone Replacement Therapy (HRT), it is always best to start with natural and safe remedies. Following is the list of foods that can efficiently and effectively replenish optimal estrogen levels and revive your sexual health naturally:
- Soya bean Products
Soya beans are naturally enriched with special chemicals that mimic the estrogen produced by the human bodies and help in boosting estrogen levels when consumed. These chemicals are known as phytoestrogens. Thus if you are experiencing low estrogen levels include soya bean products, like tofu, soya milk etc to your diet.
- Foods Rich in Vitamin C
Vitamin C has positive effects on estrogen levels, and it has been reported that low levels of vitamin C can cause a decline in estrogen levels. To avoid or overcome vitamin C deficiency you should consider consuming foods that contain vitamin C, such as citrus fruits, bell peppers, green tea, peaches etc. Having sufficient amount of vitamin C in your system will naturally keep your estrogen levels in optimal range.
- Foods Rich in Vitamin Bs
B vitamins are one of the most essential nutrients that the body needs to maintain hormonal balance. Deficiency of B vitamins, especially vitamin B12 can result in hormonal imbalance and decrease the production of estradiol (one of the primary estrogen hormones). Including beef, liver, fish and eggs can prevent you from becoming vitamin B deficient and help your body maintain ideal estrogen levels.
- Garlic and Onions
Garlic and onions contain enormous amounts of phytoestrogens, ample for restoring good estrogen levels.
Coffee contains numerous phytoestrogens, therefore consuming coffee can help you fix low levels of estrogen. Moreover, it also relives stress and boost energy levels.
- Nuts and Dried Fruits
Another source of phytoestrogens is the nuts and dried fruits. So enjoy a handful of pistachio, cashews, prunes or dates, and overcome low estrogen levels.
Milk is the world’s most nutritious and healthful beverage. It is a great source of vitamins and nutrients and supports health in every aspect; it promotes healthy bones, glowing skin and strengthens the immune system. Besides that, milk is also a very good option for those seeking natural remedy to boost their estrogen levels. Milk contains compounds that mimic estrogen hormones and consuming milk on regular basis can help females improve estrogen levels.
Other Lifestyle Changes
Although consuming these estrogen boosting foods may help you improve your hormone levels but it is also important that you make long term lifestyle changes in order to live a healthy and fit life. This includes eating clean and organic foods. Processed foods are the major cause of hormonal imbalance nowadays, therefore it is recommended that you avoid processed foods and eat a healthy diet. Other than that involving in physical activities like moderate exercises, cardio or yoga, are also important to maintain good health and keep your hormone levels in optimal balance. Stress can cause estrogen levels to decline but exercise helps in relieving stress and ultimately improves estrogen levels.