The human body begins to experience all sorts of problems when the hormones become unbalanced. While the contributing factors to this imbalance are numerous, dealing with these high levels of estrogen do not have to be so complicated. If you are feeling the effects of raised levels of estrogen, read on to find out what you need to do in order to help normalize these levels.
Getting Enough Exercise
Participating in moderate to intense exercise has been linked to cutting down on excess estrogen, by about 7%. Fat loss and weight loss that come from this will also lead to the reduction of the effects of too much estrogen. It is recommended to get 4 or more hours per week of exercise in order to get the benefits of lower estrogen.
Boosting Fiber Intake
Insoluble fiber will bind to the excess estrogen found in the digestive tract. Then, it is excreted from the body via bowel movement. Fiber supplements may also alter the composition of the intestinal bacteria, while reducing the buildup and subsequent re-absorption of free estrogen in the body. Great sources of fiber include all types of bran, skin-on fruits and vegetables like tomatoes, berries, apples, pears, carrots, zucchini, and eggplant, as well as nuts, seeds, dried beans and whole-grain foods.
A bacterial imbalance within the gut will interfere with proper elimination of excess estrogen from the body through the digestive system. This will also compromise the digestion of everything that is consumed. To boost the beneficial bacteria in the guy, consume a daily probiotic. This can be taken in a drink form or as a pill.
Many times, meat and dairy products contain added hormones. Hormones are given to these animals so that they grow larger to produce more (milk or meat) so that the seller can get more money when the animal is sold. Additionally, many pesticides and chemicals found on fruits and vegetables act like estrogen in the body. Whenever possible, aim to consume only organic foods so that you can rest assured that you are not putting unnatural chemicals, hormones, and antibiotics into your body.
Aim to Avoid Soy
Soy actually has a decently high concentration of certain types of estrogens. Because of this, aim to avoid soy products that have not been fermented—like soy milk and tofu.
Stress Less, Sleep More
When the body responds to higher levels of stress, it can take progesterone so that it can make cortisol, the stress hormone. When this happens, excessive levels of estrogen can be left in the body. Additionally, keeping poor sleep habits can lead to lower levels of melatonin, the hormone that helps to protect from estrogen dominance. In general, aim for 7 to 8 hours of sleep per night.
Because the liver is the organ that is responsible for metabolizing estrogen, it is vital to ensure that this organ stays active and functioning. Consuming excess alcohol can and will impair this process which results in the accumulation of extra estrogen within the body. Consuming more than one alcoholic beverage on a daily basis has been linked to an increased risk of the development of breast cancer.
As these lifestyle changes are described, you will notice that they are not hugely drastic—they are just simple choices to be made on a daily or weekly basis. When you work hard to normalize high estrogen levels, you will be able to see the positive change in your body, and you will be able to feel it as well. Estrogen is a vital part of a woman’s life, but raised levels will cause problems.
Guest post by HowTonight.com – a blog focusing on health and nutrition.