Estrogen is a key hormone for men as well as women. It plays a role in sexual function, bone density, heart health, and even mental well-being. For men, it’s important to understand how your food choices might be affecting your estrogen levels.
Some foods can increase estrogen, and some can decrease it. If you’re concerned about your estrogen levels, you may want to know the estrogen foods to avoid for males.
This article discusses foods that may impact estrogen levels in men and offers advice for managing your estrogen through diet and lifestyle choices.
If you’re considering a major change in your diet, be sure to talk with your doctor first.
The Role of Estrogen in Men
Even though it’s considered the “female” hormone, estrogen plays a vital role in men’s health. It’s necessary for healthy sexual function, affecting everything from libido to sperm production and even erectile function.
Estrogen is also important for bone density, cardiovascular health, and cognitive function in men, just like it is in women. Keeping a healthy estrogen balance is key to overall well-being for everyone.
Symptoms and Causes of High Estrogen in Men
If men have too much estrogen, they may experience several health problems.
Symptoms of High Estrogen
High estrogen levels can show up in different ways. Some of the most commonly reported include:
- gynecomastia (enlarged breasts)
- erectile dysfunction
- infertility
- mood swings
- depression
Causes of High Estrogen
A variety of factors can cause men to have high estrogen levels. Some of the most common include:
- certain medications
- hormone therapy
- high body fat percentage
- obesity
- alcohol intake
- exposure to endocrine-disrupting chemicals
- liver problems
Foods That May Influence Estrogen Levels
Certain foods can affect hormone levels, including estrogen, although the extent of this effect can vary.
Soy Products
Soybeans contain phytoestrogens. These are plant-based compounds that can act a little like estrogen in your body.
However, the research on soy’s effect on estrogen levels is mixed, and there are a lot of contradictory findings. Some studies suggest soy might raise estrogen levels, while other studies show no major impact.
Dairy and Meat
Regular dairy and meat products may contain hormones that can affect your estrogen levels. Choosing organic, hormone-free options may help you avoid these effects.
Also, eating a lot of fatty foods, which is common in some meat-heavy diets, can lead to higher estrogen production.
Alcohol
Drinking alcohol can affect your hormone levels and potentially increase estrogen. So, cutting back on alcohol is often recommended if you’re trying to manage your estrogen levels.
Plus, alcohol can mess with your liver function, which in turn can affect how your body metabolizes hormones.
Grains and Legumes
Some people believe that certain grains and legumes have estrogen-like effects, but we need more research to be sure.
These foods can also affect your blood sugar levels, which can indirectly throw off your hormone balance.
Other Potential Influencers
Cruciferous vegetables (like broccoli and cauliflower) and spices like curcumin (found in turmeric) have been suggested as possible influencers of estrogen levels.
Cruciferous veggies contain a substance called indole-3-carbinol, which might play a role in how your body processes estrogen. Still, the research is limited, and we don’t fully understand what’s going on.
Endocrine disruptors and estrogen
It’s important to remember that certain chemicals can interfere with your body’s hormones.
Sources of endocrine disruptors
These endocrine-disrupting chemicals (EDCs) can act like hormones or block them. They’re often found in plastics, pesticides, and even some of your grooming and personal care products.
Some common EDCs include BPA, phthalates, atrazine, PFAS, and PBDEs. These chemicals can leach into your food, water, and environment.
Minimizing exposure
Lowering your contact with EDCs can help you keep your hormones healthy and balanced. Here are some steps you can take:
- Use BPA-free plastics whenever possible.
- Choose organic foods that are grown without pesticides.
- Use natural cleaning products that are free from harsh chemicals.
- Avoid heating food in plastic containers. Instead, use glass or stainless steel.
Natural Ways to Support Healthy Estrogen Levels
If you’re concerned about your estrogen levels, you may be interested in some natural ways to support your hormonal health.
Dietary Changes
One of the best things you can do for your overall health — and your hormone levels — is to focus on eating a well-balanced diet. A healthy diet includes plenty of fiber, fruits, and vegetables. At the same time, it limits processed foods, high-fat foods, and sugary drinks.
Physical Activity
It’s no secret that exercise is good for you! Regular physical activity can help balance hormone levels. In fact, studies have suggested that exercise increases testosterone while decreasing estrogen, however, there are many other factors involved, for instance, can your girlfriend lowers testosterone? What you need to know. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week.
Weight Management
Maintaining a healthy body weight is also crucial, since excess body fat can increase estrogen production. Multiple studies have demonstrated a link between body fat and estrogen levels, so this is definitely something to keep in mind.
Stress Management
Finally, remember that chronic stress can disrupt hormone balance. Make an effort to incorporate relaxation techniques into your daily routine. Yoga, tai chi, and meditation can be particularly helpful.
Medical Interventions and Monitoring
When to Seek Medical Advice
If you’re experiencing symptoms like gynecomastia or erectile dysfunction, it’s always a good idea to check in with your doctor. Early detection and intervention are important for any health condition.
Medical Treatments
Medical treatments for high estrogen levels in men include medications known as estrogen blockers, as well as testosterone replacement therapy (TRT).
If you’re undergoing treatment for high estrogen, it’s important to monitor your symptoms and hormone levels; an estrogen test kit might be useful to be sure the treatment is working.
Frequently Asked Questions
What foods raise estrogen in males?
Some foods contain phytoestrogens, compounds that mimic estrogen. These include soy products (tofu, edamame), flax seeds, sesame seeds, and certain beans. Processed foods and those high in sugar can also indirectly affect hormone levels, potentially increasing estrogen relative to testosterone. Some other foods such as pumpkin seeds might help with DHT blocking.
How to flush out excess estrogen in males?
You can’t exactly “flush out” estrogen, but you can support healthy hormone balance. Focus on a diet rich in fiber (to aid elimination), cruciferous vegetables (broccoli, cauliflower), and zinc-rich foods (oysters, beef). Regular exercise, stress management, and maintaining a healthy weight can also help.
What does a high estrogen face look like?
There’s no specific “high estrogen face.” However, hormonal imbalances can contribute to fluid retention, potentially leading to a softer, rounder appearance. Other possible effects include acne or changes in skin texture.
Which food is high in estrogen?
Soybeans and foods made from soybeans are known to have high levels of phytoestrogens. Flaxseeds and sesame seeds also contain phytoestrogens.
Is chicken high in estrogen?
Chicken itself isn’t naturally high in estrogen. However, conventionally raised chickens may have been exposed to hormones, but this is not common practice in the US and other countries. Choosing organic and free-range chicken can minimize potential exposure.
Key Takeaways
For men, managing estrogen levels is an important part of staying healthy. What you eat and how you live can make a difference in your hormonal balance.
If you’re concerned about your estrogen levels, it’s a good idea to talk to a healthcare professional. They can provide guidance that’s tailored to your specific needs and recommend appropriate treatments.
In general, minimizing exposure to endocrine disruptors and maintaining a healthy lifestyle can help keep your hormones in check.