Hormones run virtually every process in our bodies. It's why fluctuating hormone levels are often blamed for everything from a melancholy mood to those extra pounds that tend to add up each year. The blame isn’t exactly misplaced, either — especially when it comes to estrogen levels.
A hormonal imbalance of estrogen can lead to changes in your overall health and well-being. We’ll discuss what estrogen is, what it does, and what causes changes in levels of estrogen. We’ll also talk about how to support your body if you are experiencing discomfort from low estrogen levels.
What is Estrogen?
Estrogen is the female sex hormone — however, all genders produce estrogen. In people who were assigned female at birth (AFAB), the body will naturally increase estrogen levels during puberty for the development of secondary sex characteristics like breasts, hips, and menstruation. REF#4077
Estrogen is produced by the adrenal glands, and it can also be secreted from fatty tissue. Because all genders create estrogen and have estrogen receptors, it’s important to understand that estrogen plays a larger role in our overall health.
What Does Estrogen Do?
In addition to producing secondary sex characteristics in people AFAB, it also plays a role in numerous bodily functions like:
- Regulation of cholesterol REF#4077
- Bone health REF#4077
- Circulation REF#4077
- The production of collagen REF#4077
- Mental focus and clarity REF#4077
Having an estrogen deficiency can cause you to experience negative health markers in these areas. Low concentrations of estrogen can also cause women’s health concerns, such as irregular periods and low libido. There are several reasons why you might experience low estrogen.
How To Support Estrogen Levels Naturally
It’s best to follow the advice of your healthcare provider when given instructions about your estrogen levels. However, there are ways to manage the effects of declining estrogen levels naturally. Here are three ways you can support your body as your hormone levels change.
1. Change Your Diet
All plants contain phytochemicals that can have health benefits for the human body. One of the most important benefits is the antioxidant effect of these compounds. Some plants, however, contain phytochemicals called phytoestrogens. These mimic estrogen in the body upon digestion. REF#4081
The most common type of phytoestrogens are isoflavones. Other common types are coumestan, stilbene, and lignans. REF#4081
Sources of phytoestrogens include:
- Flaxseed
- Soy products like soybeans, chickpeas, edamame, miso, soy milk, and tempeh
- Legumes
- Sesame seeds
- Dried fruits like apples, bears, and berries
- Red wine, beer, tea, and coffee
It’s recommended that you get at least 50 milligrams of these phytoestrogens per day to help support your body’s adrenal health. REF#4081
2. Stock Up on Essential Vitamins and Minerals
Our bodies require other compounds, vitamins, and minerals to produce hormones. Ensuring you get the right dose can help make sure your body has the ingredients it needs to properly support your estrogen production.
Try focusing on getting plenty of:
- Boron: This is found in leafy greens. This helps your body absorb estrogen and progesterone.REF#4082
- Vitamin B: This helps your body create estrogen. REF#4082
- Vitamin D: This has hormone properties in the body and can help support estrogen production. REF#4082
- Vitamin E: This may help you cope with hot flashes and help you sleep better. REF#4082
It’s best to try to get these vitamins and minerals from food because your body may absorb them better.
3. Take a Supplement
There are several herbal supplements that have been trusted in holistic medicine for years to support the body while it undergoes menopause. Here are four worth considering:
Black Cohosh
This herb was used among Native Americans to address symptoms of menopause for decades. This herb is especially helpful for helping to ease discomfort from hot flashes. REF#4083
DHEA
This is a hormone that occurs naturally in the body but can also be synthetically produced. In the body, it can be converted to estrogen, which can help with symptoms of low estrogen.
This can be extracted from Mexican Wild Yam and Fenugreek.
Red Clover
This herb is traditionally used to help support healthy endocrine function, but it can also help support a balanced mood and overall health during hormonal shifts. It’s loaded with nutrients like calcium, magnesium, potassium, and thiamine. You can also find this herb in our Women’s Balance supplement.
Oats
Oats have many health benefits, but most of all, it can help support hormonal balance during menstruation and menopause.* It has numerous whole-body benefits that support your body while your hormone levels may be changing.
What Causes Low Estrogen?
The most common cause of low estrogen is age. However, certain health conditions can also lead to adrenal gland dysfunction and low estrogen levels.
These include:
- Extreme weight loss and/or dieting
- Hormone therapy that lowers estrogen
- Having a hysterectomy
- Breastfeeding
Although these conditions present an increased risk for lower estrogen levels, the most common reason why a person will experience a decline in estrogen is due to menopause. REF#4077
What Happens to Estrogen During Menopause?
A few years prior to menopause (which usually occurs sometime in the early fifties), the body begins to produce less estrogen. This period of time is called perimenopause. There are different types of estrogen in the body, and during menopause, estrogen changes from estradiol to estrone, a weaker form of estrogen. REF#4077
What Are the Symptoms of Low Estrogen?
If you think you may have low estrogen, you should speak to your primary healthcare professional. A blood test is the only way to know for certain whether or not you have low estrogen. REF#4078
Symptoms of low estrogen may include:
- Dry skin and fine lines appearing on the skin REF#4078
- Vaginal dryness REF#4078
- Headaches REF#4078
- Slow wound healing REF#4078
- Hot flashes REF#4078
- Night sweats REF#4078
- Irregular periods REF#4078
- Bone loss REF#4079
You may experience more than one of these symptoms. To confirm that estrogen is the culprit, your doctor may order blood tests, urine tests, and/or saliva tests to check your hormone levels. If your doctor determines that you have low estrogen, they may suggest you try hormone replacement therapy (HRT).
Why is Low Estrogen an Issue?
Low estrogen can have serious health effects when left unaddressed. Here are a few reasons why it’s important to keep track of your estrogen levels.
Bone Loss
Estrogen supports the development of healthy bones. This is why many people AFAB (assigned female at birth) who are over age 50 are encouraged to take a calcium supplement to help prevent osteoporosis. Once they reach menopause, their bones may begin to weaken due to a lack of estrogen. REF#4079
Heart Health
Postmenopausal women are at higher risk of developing cardiovascular disease. Estrogen has heart protective effects that keep the heart healthy, and the decline in estrogen after menopause has been associated with an increase in heart disease in people AFAB. REF#4080
Mood
We may joke about mood swings that are hallmarks of the menstrual cycle, but one of the most significant menopausal symptoms is changes in mood that are more noticeable and last longer. Mood swings may feel aggressive and may bring feelings of sadness, anger, and frustration that are so intense they can even lead to fatigue.
It’s safe to say that keeping your estrogen levels supported is important. If you are looking for natural ways to support your body while you undergo estrogen changes, there are a few things you can do.
Other Ways To Support Hormone Health
It’s essential to focus on your health as you age and your body changes. Three ways to make sure you are taking care of your body include eating well, exercising, and getting plenty of rest.
Eat A Balanced Diet
Make sure you get all the vitamins and minerals you need by eating a diet that is balanced and full of fruits and vegetables. It’s also important to make sure you’re getting plenty of essential fatty acids, as these are some of the building blocks of hormones. Processed foods and trans fats can make you feel worse and interfere with your ability to maintain a healthy weight.
Get Plenty of Exercise
Your changing estrogen levels may make you feel tired, but getting plenty of exercise (about 30 minutes per day) can help boost your energy levels. Try breaking it up by taking a ten-minute walk in the morning, afternoon, and evening.
Get Enough Sleep
Sleep is essential for proper hormone health and the health of your entire body. If you aren’t able to get sleep, consider a dietary supplement to help relax your body and mind and help prepare you for bed. Gaia has numerous herbal remedies that can help balance your body’s sleep cycle and support your circadian rhythm.
The Bottom Line
The changes your body is undergoing are big, but you have plenty of solutions for staying healthy and offering your body support. Nourishing your adrenals with herbal solutions can be a natural way to help keep your body balanced and healthy.