5 Natural Ways to Boost Estrogen Levels & Improve Vitality

If you've been noticing more mood swings, unexpected hot flashes, or a sudden change in your menstrual cycle, you might be experiencing a dip in estrogen levels.

By the time women wave goodbye to their 30s, estrogen can start its slow descent. By the time menopause comes knocking, the levels can be a mere shadow of what they once were.

A decline in estrogen has more impact than just irregular periods or occasional hot flashes. It can mean weaker bones, heart issues, and yes, even those frustrating moments of forgetfulness.

But here's the silver lining: You can boost your estrogen levels, even if you're dancing through your 50s! No need for complicated hormone therapies or overpriced supplements. Nature has gifted us with ways to lift those estrogen levels right back up.

Upping your estrogen can mean a healthier heart, stronger bones, and a more stable mood. Think clearer thoughts, embrace a more regular cycle, and enjoy a zest for life that feels reminiscent of younger days.

In this blog, we'll explore the 7 natural ways to boost your estrogen production.

Keep in mind, that it's not just about ticking boxes on a health checklist. Your estrogen might test at a certain level deemed 'acceptable'. But if you're battling mood swings, feeling tired, and your cycle's out of whack, there's a disconnect.

After all, it's not just about lab results. It's about living life to the fullest, every day.

🤔 Why is Estrogen Important?

Most people know it's tied to reproduction, but its influence goes beyond that.

At a young age, this hormone manages our menstrual cycle and prepares the body for pregnancy.

🦴 But outside of reproductive duties, estrogen works hard to protect our bones.

For our bones, estrogen acts like a guardian. It promotes the activity of cells called osteoblasts that help in bone formation. Without enough estrogen, these cells aren't as active, leading to bones becoming more fragile, thus increasing the risk of fractures.

❤️ The heart is another organ under estrogen’s watch.

It helps in the production of nitric oxide, a molecule that helps our blood vessels expand and relax. This flexibility in blood vessels can help reduce the risk of hypertension or heart attacks. Estrogen also helps manage cholesterol by increasing the levels of HDL (good cholesterol) and decreasing LDL (bad cholesterol) keeping heart-related issues at bay.

🌚 Beyond the physical, estrogen has a say in how we feel and think.

Ever had mood swings or found it hard to focus? Estrogen levels can be behind that.

It is involved in managing neurotransmitters like serotonin, which influences whether we feel happy or not.
It's linked to our emotions and even how sharp our memory is.

In short, estrogen is a behind-the-scenes force, ensuring various parts of our body function smoothly.

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⚠️ Signs of Low Estrogen Levels

Everybody has its own way of ringing alarm bells when something's off. So look out for signs that say your estrogen might be low.

Recognizing the signs of low estrogen can be the first step towards restoring your health and vibrancy. Let's dive into the common, yet often overlooked, signs that your estrogen might be dipping down.

  • ​Irregular periods: Your monthly cycle becomes unpredictable, skips, or even stops.
  • ​Hot flashes: Ever felt like you've just stepped into a desert when you're simply sitting at your desk or lying in bed? Those unexpected heat waves, making your face and neck feel like they're on fire, aren’t just random. They might be pointing toward low estrogen levels.
  • Trouble sleeping: Tossing and turning more than usual or waking up in the middle of the night sweating.
  • Dry skin and hair: Your skin feels drier and less supple, and your hair seems brittle, looks like straw, and lacks shine.
  • Mood swings: Feeling unusually irritable, anxious, or down for no clear reason.
  • Vaginal dryness: A noticeable lack of moisture in the vaginal area, making intimacy uncomfortable.
  • Memory lapses: Occasional forgetfulness, such as misplacing keys or missing appointments.

🍜 1 — Eat Foods That Boost Estrogen

Some foods give us a compound called 'Phytoestrogens.'

The term "phyto" comes from the Greek word for plant, so "phytoestrogen" essentially means "plant estrogen."

So when you consume foods rich in these compounds, your body identifies and utilizes them as estrogen during the digestive process.

Let’s see which foods can be your go-to sources for these helpful compounds & how you can incorporate them into your diet:

1. Soy Products: Tofu, tempeh, and edamame beans - these aren’t just for vegans. They're packed with plant compounds that can help support your estrogen levels. Why not toss some edamame beans in your salad or stir-fry tofu with your favorite veggies?

2. Flaxseeds: These tiny seeds are little estrogen-boosting powerhouses. Grind them up and sprinkle them over your morning yogurt, add them to your smoothies, or bake them into muffins.

3. Sesame seeds: Another seed with benefits! Try adding them to your salads for a nice crunch, or use tahini (a paste made from sesame seeds) as a dressing or in hummus.

4. Dried fruits: Apricots, dates, and prunes can be your sweet little secret to healthier estrogen levels. They make a tasty snack by themselves or can be added to oatmeal and desserts.

5. Peaches and berries: Delicious and nutritious! Add them to your cereals, enjoy them as a midday snack, or blend them into a refreshing smoothie.

💊 2 — Supplement Your Diet With the RIGHT Vitamins & Minerals

Vitamin D

Known as the 'sunshine vitamin', Vitamin D plays a pivotal role in hormone production. While sunlight is the most natural source, not everyone can get adequate sun exposure. This vitamin not only helps regulate calcium and maintains bone health, but also supports the production of estrogen.

If you're living in an area with limited sunlight or are indoors most of the time, consider taking a Vitamin D supplement. Ideally, opt for Vitamin D3, which is the most effective form for the body.

Magnesium:

This is a wonder mineral that helps hundreds of biochemical reactions in the body. One of its lesser-known roles is assisting in hormone regulation. Adequate magnesium levels can support the body's estrogen production.

Foods like dark leafy greens, nuts, seeds, and whole grains are rich in magnesium. However, if your diet lacks these, a magnesium supplement can be beneficial.

B Vitamins:

Especially B6 and B12, vitamins can help the liver in metabolizing and breaking down estrogen, ensuring that the hormone doesn't accumulate excessively in the body.

While meat, fish, and dairy are good sources of B vitamins, those following a vegetarian or vegan diet might consider a B-complex supplement.

Zinc:

An essential mineral that plays a role in numerous enzymatic reactions in the body. Adequate zinc levels can potentially boost estrogen production, especially in women who have a deficiency.

Foods like pumpkin seeds, cashews, chickpeas, and mushrooms are high in zinc.

You might be wondering, "Is there a way to get these essential nutrients without constantly eating veggies, drinking Ginseng tea, or spending hours under the sun?"

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Packed with essential vitamins, minerals, amino acids, and probiotics, Complete 365 provides the right balance to lay down a strong nutritional foundation for all your health needs.

The beauty of Complete 365 is its personal approach to your unique needs.

Instead of a blanket approach, your supplement blend is crafted from your individual blood work results.

And guess what?

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⚖️ 3 — Maintain a Healthy Weight

Body weight plays a surprisingly influential role in hormone regulation, and this is especially true for estrogen.

Fat cells, particularly those found in adipose tissue, can produce estrogen. This means that if you have a higher proportion of body fat, your body might produce more estrogen than necessary.

Check out this blog to learn how to lose weight after 50.

On the flip side, extremely low body fat percentages might lead to reduced estrogen production. Both extremes can be problematic.

You can check if you have optimal body weight by checking your body fat percentage.

It's basically how much of your body is made up of fat compared to everything else (like muscles, bones, water, organs, etc. )

Use a smart scale, the one that shows body fat (often labeled as "smart scales" or "body composition scales").

Some gyms or health clinics also offer more advanced methods to measure body fat, like DEXA scans. They might be pricier but are also more accurate.

What's a good percentage? Well, it depends on your age and whether you're male or female.

  • ​For women: Aim for 21-33%.
  • ​For men: It's around 8-20%.

🧘 4 — Reduce Your Stress Levels

Let's face it - life can be a whirlwind. From juggling work deadlines to managing household chores, and everything in between, it's easy to feel overwhelmed.

When our body is stressed, it produces a hormone called cortisol. Under extreme & constant stress, cortisol levels shoot up.

But not without consequences.

Our bodies use some of the same ingredients (specifically, a type of cholesterol) to make both cortisol and estrogen. When stress is high, our bodies might prioritize making cortisol over estrogen, leading to an estrogen drop.

Here are some stress-busting tips that don't ask you to quit working, or go to the mountains & detach from everything:

  • Deep breathing: Sounds too simple? It works! Whenever things get too chaotic, take a few minutes to inhale deeply, hold for a few seconds, then exhale slowly. It's like giving your mind a mini-vacation.
  • Nature walks: There's something magical about nature that melts stress away. Whether it's a park, beach, or even your backyard, find a green spot and take a stroll.
  • Hobbies: Remember that painting kit you bought or the guitar gathering dust? Dive back into hobbies that make you forget about time.
  • ​Laughter: They say it's the best medicine for a reason. Watch a comedy, read a fun book, or chat with that friend who always has a joke up their sleeve.
  • ​Set boundaries: It's okay to say 'no' sometimes. Be it work, social events, or any commitments, prioritize your well-being.
  • Seek support: It’s okay to lean on someone. Friends, family, or professionals – they can offer a listening ear or advice when stress starts to pile up

🛌 5 — Maintain a Proper Sleep Schedule

Sleep isn't just rejuvenation time for your body.

During sleep, your body gets busy with repairs, growth, and hormone production. Estrogen, being a crucial hormone, is also influenced by our sleep patterns. An erratic sleep schedule can disrupt the rhythm of estrogen release, making its levels swing unpredictably.

A couple of nights burning the midnight oil might feel harmless, but when it becomes a pattern, your estrogen has to play catch up.

So, if you've been skimping on sleep or keeping late nights regularly, it might be time to rethink that habit for the sake of your estrogen balance.

Here are some tips you might have ignored or not heard before:

  • Watch what you eat and drink: Avoid large meals, caffeine, and alcohol before bedtime. They can disrupt sleep or cause middle-of-the-night wake-ups.
  • If you nap, do it right: Short naps are refreshing. But long or irregular napping can negatively affect your sleep. If you choose to nap, keep it short and not too late in the day.
  • Stay active, but not right before bed: Regular physical activity can help you fall asleep faster. However, try not to do vigorous exercises close to bedtime as it might have the opposite effect.
  • Explore weighted blankets: Feeling hugged can induce a sense of security. Weighted blankets can mimic this sensation, leading to deeper, more restorative sleep.
  • ​Guided sleep meditation: Delve into guided meditations tailored for sleep. It's a unique way to let go of the day's stress and sail into the world of dreams.

Final Thoughts

You now have knowledge and practical tips to boost your estrogen.

But knowledge, while powerful, is just the first step. The real journey begins with what you decide for yourself next.

Decide today that you desire change and that you wish to experience the best version of yourself.

Ask yourself: What does that improved version look like for you? Is it feeling more energized? Having a consistent mood? Maybe it's simply feeling more 'you' than you have in a long time. Once you've set this vision, hold onto it.

Visualize that vibrant, balanced, and rejuvenated self each morning.

And then?

Begin to act.

Whether it's integrating an estrogen-supporting food into your daily meals, embracing calming evening rituals, or simply opting for a nature walk over binge-watching – every action counts. 🌞🧘‍♀️🌱🚶‍♀️

Ladies, every chapter of life comes with its joys and challenges. With clarity of purpose, informed choices, and dedicated effort, you can navigate this journey with grace and confidence, no matter the milestones you cross.

Your commitment today shapes the wellness of all your tomorrows.

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