The Top 12 Best Ways to Manage Estrogen Levels

Estrogen is the female sex hormone, it can also be found in men but in much lower amounts.

Ideally men should have a low level of estrogen and a high level of testosterone. But this ideal state is becoming increasingly rare.

Now it is more common for men to have high levels of estrogen in their bodies, which can cause a lot of issues.

Depression, stress, weight gain, muscle loss, insomnia, and other issues. In this article we are going to look at 12 ways to manage your estrogen levels and return them to normal.

1. Lower Body Fat – Body fat is a great place to produce an enzyme called aromatase, this enzyme converts excess testosterone into estrogen – leaving you with low testosterone and high estrogen levels.

The less body fat you have the less aromatase is produced, meaning that your estrogen levels will slowly drop back down. Sometimes kick starting weight loss can be difficult, so supplementing with weight loss products are great ways to get yourself on the right track.

2. Exercise Regularly – Exercise is one of the best ways to achieve that lowered body fat Improving your body composition through exercise has been shown to reduce estrogen levels [1].

3. Eat Lentils and Kidney Beans – Phytoestrogens are a great way to prevent estrogen production, you can find them in lentils and kidney beans. Add these foods to your curries, chillies, and stews to help 1) improve the meal, and 2) lower estrogen.

4. Eat Mushrooms – Button mushrooms are very good at blocking aromatase and therefore lowering estrogen. A 2001 study by Grube et al found this to be the case [2]. Mushrooms are great at breakfast or at dinner, and can be grilled or sautéed.

5. Eat red and yellow peppers – The same study also named red and yellow bell peppers as another aromatase inhibitor. Try roasting them, grilling them, or shallow frying them.

6. Eat Cruciferous Vegetables – Kale, broccoli, spinach, cauliflower, and cabbage are all examples of cruciferous vegetables. Like bell peppers, and mushrooms, cruciferous vegetables are fantastic at blocking/inhibiting aromatase. They also have many other health benefits.

7. Supplement with Melatonin – This is a really effective sleep aid, a hormone that relaxes you and helps you fall asleep at the right time. It’s also REALLY good to take when suffering from jet lag.

Melatonin has been shown to interfere with estrogen signalling and works as an effective anti-estrogen drug [3]. Melatonin also leads to better sleep which can lead to increased testosterone levels.

8. Consider how many Testosterone supplements you are taking – How to put this delicately? If you are taking certain testosterone supplements (that you got from a guy in the gym if you get my meaning) then your testosterone levels will be through the roof.

Your body doesn’t like this as it always aspires to maintain homeostasis (where everything is balanced). As a consequence it can increase aromatase as a way to redress the balance. Because of this your excess testosterone will be turned into estrogen. This is why many bodybuilders end up looking like Meatloaf in “Fight Club”.

If you’re going to take a testosterone supplement, you should focus on using a natural testosterone supplement that is backed by science at sufficient dosages.

9. Avoid Re-Using Plastic Bottles – Many plastic bottles contain a chemical called Bisphenal A (or BPA) which doesn’t actually increase estrogen, but is so similar structurally that it can create the same effects.

Reusing plastic bottles may lead to reduced testosterone and raised estrogen or estrogen like chemicals in the body.

10. Improve sleep – A lack of sleep can lead to a loss of testosterone, body fat accumulation (bad sleep affects hunger and satiety hormones Ghrelin and Leptin), and therefore estrogen.

It can also affect Melatonin which we have seen is very good at reducing estrogen. Try sleeping for 8 hours, it will help you in a number of ways.

If you struggle with getting a good night sleep (don’t worry you’re not the only one) then adding a night time sleep aid to your supplement stack may be a great idea!

11. Take a natural estrogen blocker – Supplements that contain Zinc, or Grape Seed Extract, Eurycoma Longifolia, and Resveratrol will help you to lower your estrogen levels

. Definitely consider taking at least one of these, or a natural estrogen blocking supplement that contains a number of them rolled into one.

12. Reduce soy protein intake – Whether soy increase estrogen or not is still a matter of debate, but why risk it? It’s not the only protein source available to vegetarians or vegans, and it isn’t exactly the world’s best tasting food!

Obviously it will be fine to have occasionally, but you might want to avoid consuming it every day. Look out for protein shakes that contain soy, as the isolate is probably worse. It’s also not the best source of protein you can get either (that’d be whey).

 

 

References

[1] Campbell, K., Westerlind, K., Harber, V., Friedenreich, C., Courneya, K. 2005. Associations between aerobic fitness and estrogen metabolites in premenopausal women. Medicine & Science in Sports & Exercise 37(4): 585-92

(link) https://www.ncbi.nlm.nih.gov/pubmed/15809556

[2] Grube, B., Eng, E., Kao, Y., Kwon, A., Chen, S. 2001. White button mushroom phytochemicals inhibit aromatase activity and breast cancer cell proliferation. The Journal of Nutrition 131(12): 3288-93

(link) https://www.ncbi.nlm.nih.gov/pubmed/11739882

[3] Rio, B., Garcia Pedrero, J., Martinez-Campa, C., Zuazua, P., Lazo, P., Ramos, S. 2004. Melatonin, an endogenous-specific inhibitor of estrogen receptor a via calmodulin. The Journal of Biological Chemistry 279: 38294-38302

(link) http://www.jbc.org/content/279/37/38294.full

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