Estrogen is one of the most vital hormones in the female body, playing a key role in reproductive health, bone density, skin elasticity, cognitive function, mood regulation, and more. However, when estrogen levels are too high or too low, it can lead to a range of symptoms that impact both your health and quality of life.
Let’s take a closer look at what estrogen does, the signs your levels may be off balance, and what you can do to support healthy estrogen levels naturally.
What does estrogen do?
Estrogen is primarily produced in the ovaries, though smaller amounts are made in fat tissue and the adrenal glands. It’s essential for:
- Regulating the menstrual cycle
- Maintaining healthy bones and skin
- Supporting cognitive function and mood
- Keeping vaginal tissues lubricated and healthy
Throughout a woman’s life, estrogen levels fluctuate naturally, particularly during puberty, pregnancy, postpartum, and menopause. But when estrogen becomes consistently too high or too low, it can throw your body out of balance.
Signs of Low Estrogen
Symptoms of Low Estrogen:
- Dry or thinning skin
- Hot flashes and night sweats
- Vaginal dryness or discomfort during intimacy
- Mood changes, anxiety, or depression
- Recurring urinary tract infections (UTIs) or yeast infections
- Bone loss or osteoporosis
- Insomnia and disrupted sleep
What to Do About Low Estrogen:
1. Eat Phytoestrogen-Rich Foods
Foods like flaxseeds, sesame seeds, non-GMO soy, and rhubarb contain natural plant compounds called phytoestrogens that have estrogen supportive effects in the body.
2. Manage Stress
Chronic stress suppresses estrogen production. Mindfulness practices like yoga or meditation can help restore balance.
3. Support with Supplements
- Vitamin D3: Helps support estrogen production.
- Wild Yams: Linked to improved estrogen levels and hormone balance.
- Melatonin: May help restore sleep and support hormonal rhythms in postmenopausal women.
4. Consider Bioidentical Hormone Therapy
If natural methods aren’t enough, bioidentical hormones (such as estradiol and estriol) prescribed by a qualified healthcare provider may safely restore estrogen levels.
Signs of High Estrogen
On the flip side, some women experience high estrogen levels, also known as estrogen dominance, particularly when estrogen is high in relation to progesterone.
Symptoms of High Estrogen:
- Irregular or painful periods
- Breast tenderness or swelling
- Bloating or water retention
- PMS/PMDD
- Mood swings
- Weight gain, especially around the hips and thighs
- Endometriosis or fibroids
- Migraines, particularly in the second half of the cycle
What to Do About High Estrogen:
1. Support Healthy Estrogen Metabolism
- Add cruciferous vegetables like broccoli, cauliflower, and kale to your diet. These help your liver process and detoxify excess estrogen.
- Consider taking diindolylmethane (DIM) supplements (300 mg daily), which can enhance estrogen metabolism.
2. Eliminate Toxins
- Reduce your exposure to EDCs found in plastics, conventional cleaning products, and personal care items. Choose natural, EDC-free skincare like The Spa Dr. products to limit your exposure.
3. Balance with Progesterone
- Bioidentical progesterone therapy may be helpful to counteract estrogen dominance and restore balance.
4. Supplement Wisely
- Turmeric: Reduces inflammation and may support healthy estradiol levels.
- Zinc: Helps balance hormones and can reduce symptoms like painful periods and endometriosis.
- Antioxidants: Vitamins C and E can help alleviate PMS and improve overall hormonal balance.
Testing and Finding the Right Balance
The best way to understand your estrogen levels is to get a comprehensive hormone test. Work with a qualified healthcare provider who can guide you through the process and create a tailored plan to address imbalances.
Supporting Hormones Holistically
Balancing estrogen isn’t just about food and supplements—it’s a lifestyle. Adequate sleep, regular exercise, stress management, and a clean, toxin-free environment all play essential roles in keeping your hormones in harmony.
For more tips, recipes, and lifestyle strategies to help you naturally balance your hormones and thrive at every stage of life, check out my book, Natural Beauty Reset. It’s packed with seasonal plans to support your skin, hormones, and overall health.
Ready to take control of your hormonal health? Learn more in Natural Beauty Reset and start your journey to balance today!
