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Estrogen & lifestyle factors

Ways to lower excessively high estrogen levels


It is important to understand that estrogen levels can be influenced by supporting the estrogen metabolism processes occurring in the body, such as methylation, conjugation, sulfation and glucuronidation. The liver and intestine have crucial roles in the seamless running of these processes.

The list below contains some lifestyle choices that can help remove excess estrogen from the body:

  • Reducing excessive body fat, i.e. lowering the body fat percentage (if over 20 % in men or over 30 % in women)
  • Avoid the chemicals mentioned above in daily life (including cosmetics, detergents, food, etc.)
  • Avoid using plastic products (water bottles, lunch boxes, storage containers, etc.)
  • Minimizing the intake of estrogen-rich and estrogen-production-stimulating foods
  • Soy products
  • Mycoestrogens (Quorn, moldy grains)
  • Processed dairy and meat products
  • Alcohol
  • High intake of omega-6 fatty acids from food (processed vegetable oils such as sunflower oil, corn oil, soybean oil)

Consuming foods that naturally reduce estrogen levels (methylation, conjugation, sulfation, glucuronidation reactions):

  • Cruciferous vegetables (broccoli, cauliflower, asparagus, cabbages, etc.)
  • Citrus fruits
  • Mushrooms
  • Pink grapefruit
  • Pomegranate seeds
  • Dark berries (blueberries, blackcurrants, etc.)
  • Cold-pressed olive oil
  • Green tea
  • Certain phytoestrogens that bind excessive estrogen, such as linseeds (contain lignans)
  • Ensure sufficient methylation by taking vitamins of the B complex (B6, B9, B12, choline, betaine)

  • Improving the condition and balance of the intestines
  • Regular sweating (helps remove excess estrogen and other toxins through the skin)
  • Adequate amino acid intake from food
  • Adequate intake of long-chain omega-3 fatty acids
  • Dietary supplements of calcium D-glucarate and DIM if needed
  • Adequate intake of vitamin E either from food or as a supplement58
  • Dietary supplement of melatonin if needed (inhibits the activation of estrogen receptors)

Generally maintaining good liver balance and health. For more information regarding the liver and digestion, see the Nutrition chapter of the Biohacker’s Handbook.


N.B.! Some women may have estrogen levels below the reference range. If this applies to you, you should consult your physician, consider medicinal treatment options, and have the problem thoroughly investigated. After menopause, it is normal for estrogen levels to decrease and remain low. If you suffer from symptoms associated with menopause, consult your physician.


Natural methods for maintaining normal estrogen levels:

  • Maintaining normal body weight
  • Sufficient fat intake from food (emphasis on monounsaturated and saturated fat, but also omega-3 and omega-6 fatty acids)
  • If the problem is caused by excessive exercise, reducing it and ensuring sufficient recovery
  • Consuming isoflavones (fermented soy products such as tempeh and natto)
  • Consuming phytoestrogens (linseeds, sesame seeds, peaches, strawberries, alfalfa, green beans)
  • Managing chronic stress

Reference ranges for estradiol (E2):
Women:

  • Follicular phase: 0.07–0.53 nmol/L
  • Peak ovulation: 0.23–1.31 nmol/L
  • Luteal phase: 0.20–0.79 nmol/L
  • Post-menopause: less than 0.12 nmol/L

Men:

  • less than 0.15 nmol/L