This hormone is responsible for helping with the thickening of the lining inside your uterus during your menstrual cycle. This is when endometriosis usually begins.1 Some of the ways you could lower your body’s estrogen levels include:2,3
• Exercising regularly for more than four hours a week: By working out, you’re able to maintain a low percentage of body fat, a known secondary production site of estrogen.
This combination of regular exercise and decreased amounts of body fat may help in lowering the amount of estrogen that circulates through your body.
If you want an effective exercise that could help you stay fit and healthy, go for high-intensity interval training (HIIT), wherein you go all out for 30 seconds and then rest for 90 seconds. HIIT engages your fast and super-fast twitch muscle fibers, enhancing human growth hormone (HGH) production.
Aside from lowering body fat, you can get firmer skin and less wrinkles, improve your athletic speed and performance and raise your energy and libido when you engage in HIIT.
• Eat a healthy and whole food-rich diet: Dian Shepperson Mills, a nutritionist known for her work in raising awareness on the link between endometriosis and diet, suggests eating lots of green, red or orange vegetables, antioxidant-rich fruits, and high-quality meat, game and fish. Increasing your fiber, iron and omega-3 intake is also ideal.4
• Avoiding alcohol: Alcoholic drinks cause a spike to your estrogen levels.
• Avoiding large amounts of caffeinated drinks: There are studies that have showed a link between higher estrogen levels and people who drank more than one caffeinated drink daily.
• Avoiding food with high soy content: The high phytoestrogen levels and toxins in soy may prompt symptoms of endometriosis.5
• Lessening your exposure to xenoestrogens in your environment: These chemicals are known to mimic estrogen found in your body6 and attach to your body’s estrogen-receptor sites.
In the long run, xenoestrogens impede hormonal signaling and may even lead to a higher risk of various cancers, menstrual disorders and early puberty among children.7 Common sources of xenoestrogens include commercially raised meat and dairy products, items with insecticide or pesticide residue, tap water, artificial food additives and bath items such as shampoos, lotions, soaps and toothpastes.8