This is part two of my “high estrogen is evil” article series.
I’ve also got a link on proven ways of improving your hormones, such as higher testosterone levels for us guys.
Food and Estrogen
When it comes to foods that increase or decrease estrogen levels, it gets really complicated and confusing.
The SAME food can be listed in the “decrease” and “increase” estrogen list. It makes no sense.
For example, soy – does it increase or decrease estrogen levels? Same with cruciferous vegetables and mushrooms.
I’ve read studies that say both.
But when you dig deeper into the research, you start to see all the flaws. Sometimes it was based on the dose. A small amount lowered estrogen, but more of the food increased it.
Sometimes it had to do with the sex and age of the person. For example, post-menopausal women get totally different results than non-menopausal women… and men get different results than both groups.
So, I’ve simplified all of this for you by going through all the research and of course, adding 30 years of personal experience with estrogen inhibitors.
YES, as stated in the first article, I’ve been on some sort of estrogen inhibitor for about 30 years, since the age of 19.
I had naturally higher estrogen levels and had puffy nipples all through high school… like small gynecomastia.
Mine was obviously genetics, combined with the American diet.
What To Avoid – These Increase Estrogen
There are lots of things that can act as an estrogen (phytoestrogen or xenoestrogen) in your body or simply increase your estrogen levels.
At this point, who cares what the cause is, let’s just remove these estrogen-causing substances!
And what I’m going to list, is based on my own personal experience, as well as consulting hundreds of people, and examining their diets and blood tests.
So, I have a lot of pattern recognition at this point.
This is one of those mixed foods that the research says it increases or decreases estrogen. I say it INCREASES it.
Stay away from soy, especially anything that’s GMO. So, forget the tofu, soy milk, soy protein powders, and so forth.
If you want to have some organic edamame – go for it. But none of the man-made soy products.
Eat foods in the original, NATURAL state.
This is a major area of increasing estrogen levels or basically mimicking estrogen in the body.
Many cosmetic products, soaps, and fragrances have these bad chemicals, such as:
- Aluminum salts
- Triclosan (found in hand sanitizer)
- UV sunscreens
There are a lot more, you should do a search online. But sunscreens are a major problem and this is why I’ve highlighted them in red because so many people use them.
Two plastics that are really bad are:
- Styrene – a widely used plastic for food packaging
- Bisphenol-A (BPA): the WORST – found to activate aromatase, lower progesterone effect, bind and activate estrogen. Found in most water bottles.
Again, read the package and labels.
Most protein sources these days are from animals that are overly fat, unhealthy, fed the wrong foods (grains and corn), and doped up on steroids and antibiotics. Thus, the meat and milk of these animals are full of estrogen that you are consuming.
So my suggestion is to avoid ALL dairy.
The only good protein sources I like are grass-fed bison, wild-caught salmon, pasture-raised whole eggs, and Non-GMO white rice protein for vegans.
Eat less quantity protein, but higher quality protein.
It’ll cost the same and you’ll look and feel much better.
What To Eat – These Decrease Estrogen
There are lots of foods that claim to lower estrogen – however, these are the most powerful ones.
These help block estrogens. The best are broccoli, cauliflower, brussels sprouts, and collard greens.
Some of them act as aromatase inhibitors. White Button Mushrooms are the best.
You can also take the extract form as a supplement. You need about 100 mgs daily of the 10:1 extract.
One of my favorite fruits are organic, red grapes. They contain Resveratrol, which helps lower estrogen. Also, eating the seeds is even more potent, so don’t eat the seedless grapes.
Keep in mind that grapes are high in sugar. And do NOT drink grape juice, it’ll shoot up your blood sugar – as well as red wine.
Have the whole grapes, including the seeds.
You can also take Resveratrol as a supplement. Get 95% extract at 250 mgs daily. I take about a gram daily, but it is expensive.
Another favorite fruit of mine. It also lowers estrogen and has many other health benefits, such as lowering blood pressure.
Just like grapes, eat it all including the seeds.
Do NOT drink the juice, it’ll increase blood sugar, which increases estrogen levels.
Your Action Plan
So, let’s put together a simple action plan now:
- From the foods to avoid, see which you can reduce. Just pick one. I’d start with dairy if you consume that.
- From the foods to eat, see which you can add in. Just pick one. I’d start with some cruciferous vegetables. I think Broccoli and broccoli sprouts are one of the best.
- Take specific herbs and vitamins that are clinically proven to lower estrogen and improve your testosterone levels. This takes NO effort, so you have no excuse. I’ve got links to this below.
There you have it, 3 simple steps. The last one is the easiest.
Take action now, while it’s fresh on your mind!