6 Ways to Increase Oestrogen Naturally

As women age, our bodies go through all sorts of hormonal changes. From puberty to postmenopause, our oestrogen levels will fluctuate significantly. However, older women typically experience a drastic drop in oestrogen as they reach menopausal age.

While oestrogen is known for being a reproductive hormone, decreased oestrogen levels can affect your overall mood, heart health, and bone structure. So, how do you maintain enough oestrogen in your body to live a healthy, happy life?

Hormone replacement therapy is the main way to replenish oestrogen in the post-menopausal stage and you cannot find this hormone naturally in your diet. Some HRT is made from wild yams but again they do not contain natural oestrogen a compound called diosgenin which can be converted into into hormones like oestrogen in the laboratory setting

The only compounds found naturally in the diet are phyto-oestrogens they are a completely different compound to oestrogen but they can sometimes work in similar ways. While phytoestrogens may have a mild oestrogenic effect, they are not identical to the body's natural oestrogen and may have different effects depending on the person’s hormone balance, health status, and diet.

Here at Jude, we are passionate about promoting women's well-being by providing practical resources. So, it is not possible to increase your oestrogen levels naturally. However, In this article, we'll explore six ways to support yourself through menopause including by eating foods rich in phytoestrogen and making healthy lifestyle changes.

6 Ways to Naturally Support Yourself During Menopause

1. Eat phyto-oestrogen containing food

Phytochemicals are naturally occurring plant compounds that act as antioxidants. The plant-based compounds that can mimic or potentially modulate oestrogen activity in the body are called phyto-oestrogens. Some of the most commonly occurring phytoestrogens include stilbene, isoflavones, coumestan, and lignans. While phyto-oestrogens may offer modest benefits such as mild relief of menopausal symptoms, their effects are generally weak compared to the body’s natural oestrogen. Additionally, their impact varies significantly among individuals and not everyone will experience noticeable benefits from adding them to their diet.

Foods that contain phytoestrogens include:

• Vegetables - broccoli, sprouts, onion, spinach, kale

• Soy products - soy milk, soybeans, miso soup, tofu

• Seeds and nuts - almonds, peanuts, flaxseeds, sesame seeds

• Fruits - berries, apples, peaches, grapes, pears, plums

• Grains - wheat, barley, oats

These foods also are rich in essential nutrients, antioxidants and fibre which can support heart health, improve digestion and potentially reduce the risk of chronic diseases such as diabetes.

2. Get the right vitamins and minerals

Certain vitamins and minerals (such as Vitamin D, Vitamin B, and boron) play a significant role in supporting oestrogen absorption and production. Deficiencies in these nutrients may negatively impact oestrogen levels. It is recommended that everyone in the UK supplements vitamin D in the Winter months. Regarding the other nutrients, you do not need to supplement unless you feel you are not getting enough in your diet.

Dietary sources of boron include apples, pers, broccoli, carrots and nuts like almonds. For vitamin B, good sources include wholegrains (oats and brown rice), lean meats (chicken and turkey) and dairy products (yoghurt and cheese). Incorporating a variety of these foods can help ensure adequate intake of both boron and B vitamins for overall health.

3. Take aphyto-estrogen supplement

If you are looking for an herbal supplement, consider red clover and black cohosh. While more research still needs to be done into these herbal remedies, they are often used by menopausal women to manage their symptoms and potentially mimic oestrogen.

If you have concerns about your bladder health as a result of menopause, you could also take our bladder supplements, which contain soy phytoestrogen and other natural ingredients.

4. Maintain a healthy weight

Maintaining a healthy weight through regular exercise and eating nutritious foods can help regulate your hormone levels. Since the hormone oestrogen is stored in fat, if you are underweight or overweight, it could result in an oestrogen imbalance.

For some people, being overweight can lead to elevated oestrogen levels due to increased fat tissue converting androgens into oestrogens, resulting in conditions like oestrogen dominance.

Conversely, being underweight can decrease oestrogen production, as low body fat levels are associated with insufficient hormone synthesis, potentially leading to irregular menstrual cycles or amenorrhoea ( a lack of periods).

We understand that weight is a complex topic. Just remember your body composition and genetics play a role in determining your goal weight and no one should experience shame when it comes to their weight.

5. Manage your stress

Did you know that chronic stress can affect your menstrual cycle? Try to manage your stress levels by getting enough sleep, practising breathing exercises, and making time to relax.

Your mental health is just as important as your physical health, so make sure you are prioritising your mental wellbeing.

6. Make lifestyle changes

Making healthy lifestyle changes, like reducing your alcohol intake and quitting smoking, can positively affect oestrogen levels and support normal hormone production. These changes also offer a wide range of other potential health benefits, such as a decreased risk of breast cancer.

While moderate caffeine consumption is generally safe, excessive intake can lead to hormonal imbalances. Individual responses can vary but you may also want to reduce the number of caffeinated drinks you consume (especially if they are excessive), as well as increase your water intake.

Treatments to Increase Oestrogen

The only way to actually directly increase your oestrogen is through HRT. Your GP may recommend hormone replacement therapy or oestrogen therapy if you are experiencing menopause or peri-menopause

Combined Hormone replacement therapy (HRT)

Combined hormone replacement therapy is a medication that usually contains both oestrogen and progesterone to help regulate female hormone levels in menopausal women. HRT can effectively alleviate menopausal symptoms such as hot flushes and night sweats, improve mood, enhance sexual function and reduce the risk of osteoporosis and heart disease in postmenopausal women. Keep in mind that HRT does come with its risks, including an increased risk of breast cancer.

Oestrogen-only HRT therapy

Oestrogen therapy is a form of HRT, where the medication does not contain progesterone. This treatment is only suitable for women who no longer have a uterus (i.e. they have had a hysterectomy). Both types of HRT can be quite expensive (but they are available on the NHS), and it may take a while to get the dosage right.

A Closer Look at Oestrogen and its Importance

Oestrogen plays a significant role in both male and female reproductive development. In a woman's body, oestrogen is produced mainly by the ovaries, adrenal glands, and fat tissue.

This important hormone also helps with brain function, bone metabolism, heart health, and so much more.

However, decreased oestrogen can lead to a wide variety of issues, such as reduced bone density, low sex drive, trouble concentrating, and other symptoms.

Causes of low oestrogen levels

Hormone levels can differ depending on your genetics, the stage of your menstrual cycle, and a variety of other factors. However, oestrogen usually decreases during perimenopause (the period leading up to menopause).

A few other causes include:

• Autoimmune diseases

• Genetic conditions

• Cancer treatments

• Hysterectomies (removal of the uterus)

Signs of low oestrogen levels

When your oestrogen levels drop, the symptoms you'll experience may include:

• Hot flushes

• Vaginal dryness

• Lack of sex drive

• Irregular periods

• Overactive bladder

• Nighttime incontinence

• Mood swings

• Insomnia

• Menopause symptoms

• Struggling to concentrate

FAQs

At what point in the menstrual cycle do oestrogen levels typically peak?

If you still experience regular periods, your oestrogen levels will reach their peak during ovulation. The lowest levels usually occur during menstruation. This rise and fall of oestrogen is completely normal and is necessary for the menstrual cycle.

What food is highest in oestrogen?

While no foods actually contain oestrogen, certain foods are rich in phyto-oestrogens which are plant compounds that can mimic or modulate oestrogen’s effect in the body. Flaxseeds are particularly high in these phyto-oestrogens Other foods rich in phytoestrogen include cruciferous vegetables, soy products, and fruit. It is important to note that the effects of phyto-estrogens are generally weak compared to the body’s oestrogen.

How do I know if my estrogen levels are low?

Even if you are experiencing all the symptoms of low oestrogen, the only way to ascertain your oestrogen levels is by having a blood test. In most cases, your GP can perform this test for you and provide you with your exact blood oestrogen levels. However, bear in mind GPs can diagnose menopause without a blood test.

At what age do women experience the highest levels of oestrogen?

Oestrogen levels in women begin to rise during puberty, peaking during the reproductive years. Levels usually begin to dip as women enter their 50s. Remember that each woman is different and it is possible to stray from the norm.

Can I prevent my oestrogen levels from dropping?

Besides living a healthy, balanced lifestyle, there is not much you can do to prevent your oestrogen levels from naturally decreasing as you age. However, you can find ways to manage your symptoms by consulting your doctor who may recommend hormone replacement therapy or other medications and also by making the right lifestyle changes.

Final Thoughts

Maintaining healthy oestrogen levels is essential for women of all ages. Not only does oestrogen protect your reproductive health, but this hormone also plays an essential role in your overall well-being.

Many women find it difficult to talk about menopause, as well as things like hormone levels and the symptoms associated with low oestrogen. Here at Jude, we are passionate about breaking taboos and providing helpful resources about oestrogen deficiency, incontinence, and related topics.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.