Estrogen levels naturally decline during and after menopause as the ovaries produce less of this important hormone. While low estrogen is a normal part of aging, it can lead to unpleasant symptoms like hot flashes, vaginal dryness, mood changes, sleep disruptions, and bone loss. The good news is there are lifestyle changes and medical treatments that can help boost your estrogen to reduce these symptoms.
Lifestyle Changes
Making certain adjustments to your daily habits can modestly increase estrogen and ease menopausal symptoms:
- Eat soy foods: Tofu, edamame, tempeh, and soy milk contain phytoestrogens that mimic some of estrogen's effects. Make sure to stick to 1-2 servings per day.
- Incorporate flaxseeds: Like soy, flaxseeds contain phytoestrogens. Sprinkle 2 tablespoons per day onto cereals or salads.
- Increase fatty fish intake: Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, which may promote estrogen production. Aim for 2-3 servings per week.
- Engage in moderate activity: Physical activity can boost estrogen mildly. Get in 30 minutes per day of walking, swimming, yardwork or other moderate aerobic activity.
- Achieve and maintain healthy weight: Having more body fat leads to greater conversion of hormones into estrogen, while being underweight reduces estrogen. Consult your doctor to determine a healthy weight range for you.
- Manage stress: High stress causes estrogen levels to fall. Try relaxing activities like yoga, meditation, or massage. Getting enough sleep is also key.
Medical Treatments
If lifestyle measures are not providing enough relief, several medical options can more effectively restore estrogen:
- Estrogen therapy:
- Oral or topical estrogen preparations can significantly increase circulating estrogen levels. This is the most effective treatment for relieving hot flashes, night sweats, vaginal symptoms, and bone loss.
- Varieties include oral tablets, skin patches, vaginal rings, or creams/gels. Your doctor can help determine which route and dose may be best for you based on your symptoms and health profile.
- Estrogen alone is prescribed if you've had a hysterectomy. If you still have your uterus, estrogen is prescribed with progestin to prevent uterine cancer risk.
- Ospemifene:
- This oral selective estrogen receptor modulator acts like estrogen on vaginal tissues to treat painful intercourse from vaginal atrophy. It provides modest relief of hot flashes as well.
- Bioidentical hormones:
- Made from plant sources, these function identically to the hormones naturally produced by ovaries. They are modified to have the same molecular structure as estrogen and progesterone made in the female body.
- Custom-compounded at specialized pharmacies based on your hormone levels. Hormone panels are used to guide customized doses, formulas, and routes of administration.
- Claims these tailor-made hormones are safer and more effective are not yet scientifically proven. More research is still needed.
- Renew Medical HRT Clinic:
- We offer cutting-edge hormone balancing programs for perimenopause, menopause and beyond.
- Our nationally-recognized physicians specialize exclusively in hormone therapy and bioidentical hormones.
- We take a holistic approach and provide highly personalized care based on your unique needs and health profile.
- Contact us today to schedule your initial consultation and hormone evaluation!
I hope this overview gives you a helpful starting point on the various options to increase estrogen during this transition. While menopause signifies the end of fertility, it definitely does not mean the end of femininity, sexuality, or your health. Relief is available with the right approaches. Work with your doctor to pinpoint the lifestyle adjustments and treatments most likely to work well for you to bring your hormones back into balance. You deserve to feel your best!
