With menopause or other factors affecting hormone balance, a decline in estrogen can trigger uncomfortable symptoms like hot flushes, mood swings, and vaginal dryness. Fortunately, there are natural ways to increase estrogen that can help support and regulate hormone levels. Here are some detailed approaches.
1. Natural Ways to Increase Estrogen : Eat a Diet Rich in Phytoestrogens
Phytoestrogens, compounds of plant origin, have properties similar to those of estrogens produced by the body. Incorporating phytoestrogen-rich foods can not only support your hormones, but also offer a variety of nutritional benefits.
Recommended foods
-Soya and its derivatives: Soya is an exceptional source of isoflavones, a type of phytoestrogen. Eat: Tofu, Tempeh, Soy milk, Edamame (young soybeans).
-Flaxseeds: Rich in lignans, these seeds support hormonal balance. Add them to smoothies, yoghurts, salads or homemade breads.
-Pulses: Lentils, chickpeas and beans contain phytoestrogens and fiber for healthy digestion, essential for hormonal balance.
-Sesame seeds: These small seeds are an excellent source of lignans. Sprinkle them on your dishes or blend them into smoothies.
-Berries and dried fruit: Certain fruits such as prunes, dates and berries contain phytoestrogens. They make an excellent nutritious and hormonally beneficial snack.
2. Natural Ways to Increase Estrogen : Herbal supplements
For some women, specific supplements can provide additional support to improve estrogen levels.
Popular supplements
-Red clover: Red clover is rich in isoflavones and particularly effective in relieving menopausal symptoms while stimulating estrogen.
-Black cohosh: Often used to alleviate hot flashes and sleep disorders, this plant also acts as a natural hormonal support.
-Diosgenin (wild yam): Diosgenin, extracted from certain varieties of yam, is a natural advance of sex hormones.
-Maca: Native to the Andes, maca is known for its role in hormonal balance and improving general vitality.
Precautions :
Before taking any supplements, consult a health professional. Some products may interact with treatments or present contraindications.
3. The role of physical activity in hormonal balance
Regular exercise is an important ally in maintaining a healthy hormonal balance. Not only does it stimulate hormone production, it also improves overall health and mood.
Key benefits
-Activation of endocrine glands: Exercise stimulates the glands responsible for hormone production, promoting a natural balance.
-Stress reduction: Physical activity reduces levels of the stress hormone cortisol, which can disrupt hormonal balance.
-Support for bone and muscle health: This is particularly important after menopause, when bone density decreases.
Preferred types of exercise
-Cardio-training: Brisk walking, light running, cycling or swimming stimulate metabolism and maintain hormonal balance.
-Muscle strengthening: Light weights, bodyweight exercises or activities such as Pilates contribute to bone and muscle health.
-Yoga and meditation: These practices combine movement and relaxation, relieving stress and promoting hormonal balance.
4. Stress management and sleep optimization
Chronic stress can reduce estrogen levels, while poor quality sleep disrupts overall hormone production.
Techniques to reduce stress
-Meditation and conscious breathing : Exercises such as deep breathing and cardiac coherence reduce stress and support hormonal balance.
-Relaxing activities : Reading, gardening or other hobbies can calm the mind and promote emotional well-being.
Optimize sleep
-Establish a regular routine, going to bed and getting up at the same time.
-Avoid screens and stimulants like caffeine before bedtime.
-Set up a quiet, dark bedroom for a restful night’s sleep.
5. Support with natural remedies
In addition to diet and physical exercise, some natural remedies can complement your efforts to boost estrogen levels.
-Herbal adaptogen teas: Sage, red clover or fennel, these plants have estrogen-like properties. Prepare infusions and consume them regularly.
-Aromatherapy: Essential oils, such as clary sage or rose, can be diffused or massaged to promote hormonal balance.
Raising estrogen levels naturally is possible through a combination of phytoestrogen-rich diet, well-chosen supplements, adapted physical activity and stress management. These approaches enable you to better manage menopausal symptoms while improving your quality of life.
Before adopting any new habits or starting any supplements, consult your doctor or nutritionist to ensure that these solutions are perfectly suited to your personal situation.
