If you’re a man with high estrogen levels, this article will show you how to reverse estrogen dominance in men.
Most men see estrogen as an enemy but it’s not. Research shows that men need estrogen to maintain cognitive function, bone density and keep the arteries healthy. However, too much estrogen in men can be problematic.
Estrogen dominance occurs when estrogen levels are too high or when testosterone levels are too low to balance out the estrogen. That’s why, in most cases, symptoms of high estrogen are similar to those of low testosterone in men.
In recent years, estrogen dominance in men has increased. This is mainly due to exposure to chemicals and poor nutrition. Other factors like excessive drinking of alcohol and caffeine, obesity, depression, wearing tight underwear, and the use of deodorants have also contributed to high estrogen and low testosterone.
If you think estrogen dominance in men isn’t a big deal, think again. Men with too much estrogen have a higher risk of prostate cancer, diabetes, and low sex drive.
It’s important to get tested if you suspect your estrogen levels are too high. A blood, urine or saliva test can show your estrogen levels. With that said, watch out for the symptoms below.
Signs of Estrogen Dominance in Men
Below are signs that your body has too much estrogen. These symptoms are also indicators of low testosterone in men.
Low sex drive
Men with too much estrogen have low libido. If you have reduced morning erections, it could be a sign that you need to lower estrogen levels. Estrogen dominance has also been associated with low sperm count and fertility problems.
Gynecomastia (man boobs)
Too much estrogen in men promotes the accumulation of fat on the chest area, which gives the illusion of breasts in men. The more estrogen, the bigger the breasts will be.
In fact, if estrogen dominance isn’t reversed, it may lead to a condition called galactorrhea (male lactation).
There’s a strong link between estrogen levels and weight gain. Gaining weight raises estrogen levels. On the other hand, high estrogen levels make it harder to lose weight.
Estrogen dominance in men can cause prostate enlargement. In fact, research shows that men with too much estrogen have a high risk of prostate cancer.
If you have regular urinary problems, get your estrogen levels tested. Even increased urination frequency should be a call for concern.
Both estrogen and testosterone levels can affect your penis size. Excess estrogen or low testosterone reduces the size of a flaccid penis, which consequently causes penile shrinkage.
It’s normal for men to lose hair as they grow older. However, men with too much estrogen are likely to experience accelerated hair loss.
Studies show that men with estrogen dominance have a higher risk of heart disease and stroke. In fact, men with high estrogen suffer more heart attacks than men of the same age with low estrogen levels.
How to Reverse Estrogen Dominance in Men
If you have the symptoms mentioned above, use the tips below to lower your estrogen levels.
1. Change your diet
As I said earlier, poor nutrition is one of the main causes of estrogen dominance in men. Eating processed foods and GMOs have been shown to increase estrogen.
Start making diet changes right away. Firstly, reduce the intake of phytoestrogens since they mimic estrogen in the body. These foods include soybeans and soy products, sesame seeds, tofu, barley, flaxseeds and so on.
Secondly, increase the intake of anti-estrogenic foods like olive oil, citrus fruits, oysters, and white button mushrooms.
Thirdly, eat organic foods since they don’t contain toxic pesticides that raise estrogen levels. Fourthly, add grass-fed beef to your diet and stay away from processed meat. Lastly, eating almonds, brazil nuts, walnuts, and other nuts can lower your estrogen.
Follow these diet guidelines:
- Eat more high-fiber foods
- Buy organic fruits and veggies
- Reduce intake of phytoestrogens
- Eat more nuts
- Eat more anti-estrogenic foods
- Avoid processed foods
2. Lose excess fat
Losing excess body fat will lower your estrogen levels. Therefore, reduce your calorie intake and become more active. Maintain a low-calorie deficit (less than 500 calories) since a huge deficit can cause muscle loss.
Losing fat will also raise your testosterone levels and as a result, reduce most of the estrogen dominance symptoms above.
3. Increase muscle mass
Building muscle will boost your testosterone and lower estrogen. If you want to build muscle fast, use these 15-minute home workouts instead of cardio.
The fastest way to increase muscle mass is to focus on the big muscle groups –legs, glutes, back, and arms.
4. Reduce exposure to plastics
Plastic bottles, containers, plates, cups and so on, contain chemicals that increase estrogen levels.
The easiest way to avoid these chemicals is to drink water from metal bottles and glasses. You should also avoid using Tupperware. Non-plastic utensils are safer.
If you have to use plastic bottles or utensils, make sure they’re not exposed to heat since it makes the harmful chemicals more available. Lastly, use BPA-free water bottles.
5. Reduce alcohol consumption
Drinking too much alcohol increases estrogen levels in men. In fact, this is one of the reasons most heavy drinkers have man boobs.
Once you reduce alcohol consumption, the liver will be able to filter out all excess hormones and prevent their accumulation.
6. Manage stress
Stress interferes with our hormones. When we are stressed the body releases excess cortisol, and if this hormone is released regularly, it may cause hormonal imbalance.
Find different ways to manage stress if you want to reverse estrogen dominance. Meditation, walking, exercise, and quality sleep have been shown to relieve stress.
7. Get enough zinc
According to this study, zinc deficiency can cause estrogen dominance. Therefore, eating zinc-rich foods will regulate estrogen levels. Adequate zinc intake also boosts testosterone levels.
Good sources of zinc include oysters, pumpkin seeds, beef, nuts, spinach, dark chocolate, and nuts.
Alternatively, you can take this zinc supplement.
8. Improve gut health
A leaky gut can cause hormonal imbalance, weight gain, and increase the risk of diseases. So it’s important to keep your gut healthy at all times.
You can do this by eating probiotic-rich foods like kefir, yogurt, sauerkraut, kombucha tea, and kimchi. Drinking bone broth every day also improves gut health. Lastly, eat less gluten-rich foods.
9. Take vitamin E supplements
Vitamin E has potent antioxidant properties that help eliminate estrogen. According to research, vitamin E can lower estrogen levels and help increase testosterone.
Here’s the vitamin E supplement we recommend.
10. Don’t use too many personal care products
Shampoos, deodorants, sunscreens, and soaps contain estrogenic chemicals. The more of these products you use, the more your estrogen levels will rise.
If you can do without air fresheners and deodorants, stop using them. It’s worth noting that most of these products have been linked with an increased risk of cancer.
The Bottom Line
Estrogen dominance in men is not a good thing. But with the right strategy, you can get rid of it. I recommend you start taking action right away by reducing your exposure to chemicals and exercising regularly.
If you don’t have time to visit the gym regularly, do these 15-minute home workouts every morning or evening.[related_posts_by_tax posts_per_page="4"]