Whether you're male or female, you may be exposed to too much estrogen from living in modern society. Estrogen in chemicals, such as plastics and pesticides, and hormones fed to cattle mimic the effects of estrogen. Also, being overweight adds to the levels of estrogen in your body. Estrogen-related diseases, particularly certain forms of cancer, can result. A diet that avoids estrogenic foods may help decrease the burden of excess estrogen.
Weight Loss
A weight-loss diet, if appropriate, is an effective way to decrease estrogen levels. Lean people store less estrogen in their bodies. Men who reach and maintain their ideal weight have better ratios of testosterone to estrogen than their overweight, sedentary counterparts, according to Ori Hofmekler, author of the book "The Anti-Estrogenic Diet." By contrast, obese men generally have high estrogen levels. In men, high estrogen levels lead to decreased resistance to stress and illness. Lower estrogen levels in women translate to decreased risk for some forms of cancer.
Soy
Eat soy-based foods for their estrogen-lowering effects, says Ronald Ross Watson, editor of the book "Functional Foods & Nutraceuticals in Cancer Prevention." The isoflavone compounds, such as genistein, in soy block the effects of your body's estrogen and provide a weak estrogenic effect that guards against cancer. The form of soy that you consume is important, however, according to acupuncturist Aimee Ellen Raupe, author of the book "Chill Out and Get Healthy." Use only fermented and non-genetically modified soy products, advises Raupe. Processed soy foods, such as soy flakes, soy flour and hydrolyzed soy protein are indigestible and result in accumulations of the estrogenic isoflavones, effectively increasing estrogen levels.
Flaxseeds
Add flaxseeds to your diet to help lower your estrogen levels, says Holly Phaneuf, Ph.D., author of the book "Herbs Demystified: A Scientist Explains How the Most Common Herbal Remedies Really Work." Compounds in flaxseeds act as weak estrogen imitators to which your body reacts by decreasing its production of estrogen. If you have too much estrogen, you may see your estrogen levels drop when you use flaxseeds. Additionally, the estrogens that your body naturally manufactures will be a less active form.
Green Tea
Green tea polyphenols decrease estrogen levels, reports Hofmekler. A study published in the February 2009 issue of the "Journal of Nutrition" found that green tea consumption offers a slight reduction in breast cancer risk. Foods high in bioflavonoids, such as orange juice and tomatoes, also contribute to lower estrogen levels, according to researchers at The Chinese University of Hong Kong. In this study, flavonoids inhibited an important step in the production of estrogen. The study appeared in the June 2011 issue of the journal "Molecular and Cellular Endocrinology."
References
- "The Anti-Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick"; Ori Hofmekler; 2007
- "Herbs Demystified: A Scientist Explains How the Most Common Herbal Remedies Really Work"; Holly Phaneuf, Ph.D.; 2005
- "Chill Out and Get Healthy: Live Clean to Be Strong and Stay Sexy"; Aimee E. Raupp, MS, LAc; 2009
- "Journal of Nutrition"; Drinking Green Tea Modestly Reduces Breast Cancer Risk; M.J. Shrubsole, et al.; February 2000
- "Fight Back with Food: Use Nutrition to Heal What Ails You"; Reader's Digest; 2002
