When the female sex hormone estrogen is at much higher levels than other sex hormones such as progesterone, unwanted symptoms such as menstrual irregularity, increased body weight, and headaches may develop. Other dangerous effects of estrogen dominance include increased risk for fibrocystic disease and breast cancer. Here are some ways on how to reduce estrogen levels in women and maintain hormonal balance.
How to Reduce Estrogen Levels in Women
1. Reduce Alcohol Consumption
Drinking too much alcohol can impair liver function. Since estrogen is metabolized by the liver, failure of the liver due to excess alcohol consumption may lead to increased estrogen levels. It is best to limit one’s alcohol consumption to one glass per day or even less. Women who are experiencing estrogen dominance currently must avoid drinking alcohol right away.
2. Eat Organic Foods
Pesticides and other chemicals used in food production possess estrogen-like effects when absorbed by the body. Avoid exposure to these effects by eating organic food products and reducing consumption of meat.
3. Limit Dairy Products
Cow's milk accounts for up to 80% of the estrogens consumed from the diet. This is because cows are frequently milked when their estrogen levels are highest (during pregnancy). These estrogens are found in dairy milk supply and promote growth of tumors in the uterus and breast tissue. To reduce your risk of developing breast cancer from increased estrogen levels, take non-dairy milk products such as almond milk or rice milk instead of cow’s milk.
4. Eat More Fiber
A diet rich in soluble and insoluble fiber can help to reduce estrogen levels. Bile acids from the liver pass through the intestines during digestion, and foods rich in fiber can help eliminate estrogen, which binds to the bile acids. To eliminate excess estrogen from the body, eat more fruits, vegetables, and whole grains. Some of the best choices are apples, celery , berries, oatmeal, beans and nuts.
5. Exercise
Studies show that engaging in moderate to high intensity exercises regularly can help reduce high estrogen levels. Instead of limiting your exercise to stretching or other sedentary activities, be more active and start walking, running or jogging. This will not only improve your overall health but also reduce your estrogen levels.
6. Eat Flax Seeds
Flax seeds contain lignans, which have "anti-estrogenic" effects. They can interfere with the production of estrogen thus lowering the level. However, they are also very good sources of phytoestrogens, which are estrogens derived from plant source, so you want to limit daily consumption of flax seeds. Add flax seeds to baked foods such as breads or muffins. You can also sprinkle them on salads or stir-fry dishes.
7. Have Sulfur Foods
Foods that contain sulfur aid in liver detoxification, because it can both get rid of toxins such as pesticides and medications that damage the liver, thus increasing the organ’s efficiency in filtering harmful substances from the blood. These foods include onions, green vegetables, garlic, and egg yolks. Other foods include limes, lemon, spinach and leafy greens.
8. Avoid Some Foods
Caffeine, high fat foods, and sugary foods can increase estrogen dominance. It is found out that even one cup of coffee a day could increase estrogen levels, and four cups of coffee or more raised the level 70 percent higher.
To reduce estrogen levels, experts advice eating more fruits, vegetables, and nuts as part of a healthy balanced diet. Reducing your intake of fatty foods, caffeinated beverages, and carbohydrates help lower estrogen levels.****jika anda BERMINAT :
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