How to increase estrogen levels

How to increase estrogen levels

Table of Contents

Estrogen is one of the most well known female sex hormones. 

Estrogen plays a number of key functions in both females and males, though males produce a much smaller amount than women.

There are things we can and cannot do to help improve our hormonal health. Some factors are out of our control when it comes to estrogen such as certain health conditions, prescription medications and the ageing process (in women, estrogen naturally begins to decline as we age.)

Read on to find out about how you can increase your estrogen levels. 

How to increase estrogen levels

There are a number of lifestyle changes that you can make to increase estrogen levels. 

Some of these methods include: 

  • Regular exercise
  • A balanced diet
  • Getting enough sleep
  • Reducing your caffeine intake 
  • Maintaining a healthy weight 

Regular exercise

Regular exercise helps to ensure the healthy production of a neurotransmitter called serotonin. Serotonin is your “feel good” hormone. Regular exercise also helps the body to release dopamine, another happy hormone. 

Regular exercise has an infinite number of health benefits that can help you to promote good hormonal health. Getting your heart rate up for 30 minutes a day helps to boost estrogen levels according to Piedmont Healthcare, as well as combatting the negative symptoms associated with menopause. 

During the ageing process, estrogen decline may correspond with weaker bones, found in conditions such as osteopenia and osteoporosis, therefore weight beating exercises are best. 

Regular exercise also helps to promote good sleep and a healthy weight which are essential for healthy hormonal production. 

A balanced diet

Ghrelin is our “hunger hormone”, when we get hungry, or “hangry” (anger caused by hunger), the body is likely producing the hormone ghrelin which can have a pesky negative impact on our estrogen levels. 

Cut down on refined carbohydrates such as white breads, pastas, pastries etc because they cause a spike in our sugar levels. Instead include whole-grains, fresh fruit and vegetable and healthy fats. 

Read: Foods high in estrogen 

Getting enough sleep

Get enough sleep each night. Every time we put enough sleep in the piggy bank, we are promoting better overall health. 

According to one study, evidence suggests that sleep disturbances, including insufficient sleep due to bedtime curtailment and poor sleep quality, may represent novel risk factors for obesity and type 2 diabetes. Both health conditions may have a negative impact on healthy hormone production. 

The body needs enough time to for healthy hormone production. The more you put in, the more you get out. Getting into the habit of leaving your mobile phone outside of your room can have a wonderful impact on your sleep levels. 

Reducing your caffeine intake 

Caffeine is a stimulant, and in some cases, it can lead our body to working faster than it needs to. If you drink a lot of coffee, it could also be promoting the production of our stress hormone known as cortisol. 

The production of cortisol may inhibit the production and circulation of estrogen. Caffeine also affects the metabolism of estrogen causing less estrogen to circulate in the body because more will be excreted.

Try to stick to one cup of coffee per day. 

Maintaining a healthy weight 

Estrogen is made in the ovaries, the adrenal glands, but also the fat cells. 

Maintaining a healthy weight is important to ensure that your hormone levels are kept at healthy levels. 

Being over-weight or obese is associated with estrogen levels that are too high, and a condition called “estrogen dominance”. 

If you are struggling with your weight, speak with a certified health professional who will be able to share the best methods for you to get control and maintain a healthy weight. 


Who need to increase their estrogen levels?

The people who will most likely need to increase their estrogen levels include: 

  • Women approaching the menopause
  • Women experiencing the menopause 
  • Post-menopausal women 
  • Those with a family history of low estrogen 
  • Those who have a history of eating disorders
  • Those who have a history of excessive exercising 
  • Those with issues of the pituitary gland.
  • Those who have undergone chemotherapy
  • Those who have undergone radiation therapy
  • Those with a substance use disorder.

What are the symptoms of low estrogen? 

Read: Low estrogen symptoms in women  to find out everything you need to know. 


Written by Hannah Kingston on June 21, 2021


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