Whether you’re male or female, estrogen is a natural and essential hormone that helps your body to function properly and stay healthy. And, while your body can usually maintain the right balance of estrogen, our modern world is full of products like shampoos, animal hormones and plastic bottles that contain chemical estrogens. Being exposed to these compounds makes your body absorb addtional estrogen, bumping it to an above optimal level. Having estrogen levels that are too high causes a wide range of health problems including excess body fat storage, difficulties losing weight and an increased risk of developing cancer. While it’s best to avoid estrogen containing foods and products, this isn’t always an option. But, there are certain foods that naturally reduce estrogen to minimise the risk. Here’s 10 foods to include in any hormone balancing diet.
1. High-Protein Foods
Proteins containing the amino acids lysine and threonine support liver function and help your body to metabolise hormones so that they can be eliminated from the body. Fish, meat, beans and eggs are particularly high in these estrogen reducing compounds.
2. Salmon and Other Oily Fish
EPA and DHA omega-3’s help the body to get rid of estrogen safely so that it doesn’t cause damage to your DNA or increase your risk of developing cancer.
3. High Fibre Fruits and Veggies
Fibre contains an enzyme called B-glucouronidase that breaks down estrogen as it makes its way through the body. This prevents it from continuing to circulate throughout the body causing damage. Berries and spinach are both great foods that naturally reduce estrogen through their high fibre content.
4. Cruciferous Vegetables
Estrogen can be metabolised a few different ways. While the pathway that’s known as the C-16 has been shown to increase the risk of cancer, there’s a healthier C-2 pathway. Cruciferous vegetables such as cauliflower, broccoli, cabbage and bok choy all contain estrogen protecting compounds that encourage elimination through the more favourable C-2 pathway.
5. Citrus Fruit
Antioxidant rich citrus fruits like lemons protects your body from the damage that estrogen causes. But, they’re also high in fibre and D-limonene to improve your gut and liver function so that estrogen can be flushed out more easily.
6. Fermented Foods
High in probiotics, fermented foods improve your gut function to make it easier to flush excess estrogen from your system. Include natural yoghurts, non-fermented sauerkraut, kim chi and miso to naturally reduce estrogen levels.
Cherries naturally raise your melatonin levels which blocks an enzyme called aromatase that converts testosterone into estrogen. They’re also high in cancer fighting phytonutrients to protect your body further.
8. Green Tea
Research shows that there’s a link between drinking green tea and lower cancer rates. This may be because of the aromatase blocking action that stops testosterone from being turned into estrogen. Additionally, it’s full of antioxidants to protect the body from DNA and tissue damage.
9. Sesame and Flax Seeds
Sesame and flax seeds contain a special type of fibre called lignans, that binds to estrogen as it passes through the digestive tract. This helps it to be excreted easily.
10. Some Red Wine
Although most alcohol increases estrogen while reducing testosterone, some types of red wine contain antioxidants that help to remove estrogen from the body while protecting it from DNA damage. Choose Sardinian and Spanish red wines to naturally reduce estrogen.
How to Reduce Estrogen Naturally
Now you’re familiar with 10 foods that naturally reduce estrogen levels, include at least one every day. Doing so will not only make it easier for you to lose weight, it’ll make it easier to gain lean muscle mass while protecting your body from some cancers.