10 Ways To Lower Estrogen Levels In Men

With the increase in age, men tend to have lower testosterone levels and comparatively increased estrogen. This might affect men's overall health because of hormonal imbalance and may even cause a lot of diseases such as heart conditions, diabetes, and much more.

In men, estrogen is present as Estradiol and Estrone. They are in minimum concentration and important for proper male sexual functioning.

About 10-40 pg/ml (picogram per milliliter) of estradiol and 10-60 pg/ml of estrone are present in an adult male. However, high estrogen levels might directly affect the libido, sperm count, bone density, and muscle strength.

We have discussed a few tips following which you could manage your estrogen levels and improve your male health.

How To Lower Estrogen Levels In Men? (Top 10 Ways)

1. Exercise Regularly

   A sedentary lifestyle is one of the main causes of imbalanced hormonal levels in men. Maintaining a healthy body mass index (BMI) can help balance the estrogen level in your body. Maintaining an active lifestyle has proven to increase testosterone levels and inhibit aromatase activity significantly. Aromatase is an enzyme responsible for the biosynthesis of estrogen by the conversion of androgens like testosterone. It also improves metabolism and increases energy, which can help in increasing libido.

2. Make Changes In Dietary Habits

   Some foods like beans, broccoli, soy-tofu, pinto beans, etc., could increase estrogen. These foods are said to have compounds called phytoestrogen. Now, while this compound mimics estrogen, dieticians and other food experts believe that the presence of this compound might trigger the body to stop the production of natural estrogen from testosterone.

   Many cruciferous vegetables such as Cauliflower, kale, and Brussels sprouts contain Diindolylmethane (DIM), which promotes estrogen metabolism. These vegetables also have a high amount of glucosinolates that promote estrogen detoxification.

   One more important food habit of incorporating is switching to organic meat. According to a study, livestock used for meat is injected with estrogen to increase weight. So, to ensure you do not consume this kind of meat, always read the label and make sure the livestock is grass-fed.

3. Natural Supplements

   You can also add some natural supplements to boost your estrogen reduction rate. These supplements can not only help reduce estrogen levels but may also boost the production of testosterone in your body.

   Supplements such as indole-3-carbinol (I3C) and 3,3-diindolylmethane (DIM) can help by accelerating estrogen metabolism. Additionally, many herbal supplements in the market claim to inhibit estrogen synthesis by inhibiting aromatase enzymes.

   However, consult your doctor before starting any supplement to ensure they do not pose any threat, especially if you have an underlying medical condition or are currently on medication.

4. Lose Belly Fat

   According to a study, excessive belly fat can directly influence the level of estrogen in the body. Increased belly fat can lead to obesity, and the stored fat can influence the estrogen receptors and enhance aromatase activity. The body converts testosterone into estrogen and produces estrogen on its own. This increases estrogen levels drastically, and estrogen, in turn, increases belly fat. You could try PhenQ for a month, along with healthy routine for belly fat reduction.

5. Use of Natural Estrogen Blockers

   Some natural products have estrogen-blocking properties and can be used by men who want to reduce estrogen levels without synthetic blockers. the most commonly used natural blockers are:

   • Chrysin: This flavonoid compound in passionflower and honey may significantly decrease estrogen levels by blocking it and increasing testosterone levels. However, the research says this food ingestion does not pose equilibrium effects on testosterone levels.
   • Grape seed extracts: This natural extract may block estrogen by increasing testosterone levels. This happens through the inhibition of the aromatase enzyme. This inhibition results in reduced levels of estrogen in men and postmenopausal women.
   • Wild nettle roots or leaves: These have been traditionally used to make prostate medicine. Nettle is known to act as a natural estrogen blocker as it regulates the hormone.

6. Reduce Stress

   Stress can affect estrogen levels in men in many ways. It can reduce the metabolism and cause obesity or even cause the digestive tract to act poorly, which causes the rise of estrogen. However, a direct correlation between stress and estrogen has been found. Cortisol, also known as a stress hormone, is increased in the body when stressed. High cortisol levels can interfere with other hormones, such as testosterone and estrogen, thus causing hormonal imbalance. It may promote the conversion of free testosterone into estrogen.

   Stress can be reduced by various methods such as relaxation techniques, yoga, meditation, and the consumption of anti-stress foods. You can also try aromatherapy and use essential oils that help you relax while correcting your hormone levels.

7. Over-the-counter medication

   If your estrogen level is too high and beyond control by natural methods, certain medication can be prescribed by the doctor that reduces the amount of estrogen present in your body.

   Some anti-estrogen drugs can be used to avoid chronic side effects of long-term health conditions associated with increased estrogen levels in men.

   Some drugs that inhibit aromatase and increase testosterone production may also be prescribed. These drugs may have some common side effects, such as nausea, vomiting, and fatigue, but other than that, they are generally safe to use.

   However, always talk to your doctor before starting any medication and limit the dosage to what the doctor has prescribed. Do not make any changes to the medication without consultation.

8. Avoid the use of plastic containers for food.

   A recent research study shows that many plastic containers have xenoestrogens, chemical compounds that go into the body and act like estrogen. These compounds are released whenever the container comes in contact with high temperatures (due to boiling water or putting them in the microwave).

   A research study conducted in 2012 showed that xenoestrogens compounds are responsible for hormonal imbalance, infertility, asthma, cancer, and ADHD.

9. Avoid alcoholic beverages.

   Excessive consumption of alcohol can cause liver damage. However, studies have also shown that liver diseases directly impact sex hormones, and liver issues may increase aromatase activity, which causes estrogen to increase and results in obesity. The metabolism of estrogen by the liver is also hindered if you consume too much alcohol.

   Moreover, certain alcoholic beverages, such as beer, are highly estrogenic. This is because of the presence of a compound called Hops, which acts as a natural preservative and flavoring agent. It is the most powerful plant-based estrogenic compound used by the body. You can either cut off the use of beer or try out other alternatives where hops is not used.

10. Take multivitamins.

    Specific vitamins such as Vitamin B12, Folate, and choline are known as methyl donors. They provide the methyl group necessary for the process of methylation. Methylation helps in the process of estrogen detoxification, which may significantly lower the levels of estrogen present in the serum in men.

    They also help maintain estrogen levels indirectly by keeping your gut healthy if you consume too many processed foods, your digestive tract may get disturbed, leading to an unnatural rise in estrogen levels.

Conclusion

Estrogen is an important hormone for all genders. However, it is present in different concentrations and is active differently.

A slight increase in the estrogen level in men can result in many health issues. If the levels are increased drastically, many symptoms, such as loss of body hair, infertility, and gynecomastia, can be observed.

However, the levels can be managed and returned to normal by making the right lifestyle choices, such as exercising regularly, eating good food, taking supplements, and reducing stress.

Make sure to be consistent and patient. The time taken to bring the levels back to normal may vary according to different body types.

Always consult a doctor before making any drastic changes in your lifestyle and mention your medical history to your doctor before starting any measure to reduce estrogen levels.