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.

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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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.

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.

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.