The effects and symptoms of high estrogen levels in men are overwhelming and you have probably learned a thing or two about how to lower high estrogen levels in men.
Now let’s look at foods that decrease estrogen in males, incorporating an anti-estrogen diet into your daily life is the best approach to living a long masculine life.
Let’s dive in
Cruciferous Vegetables
Vegetables like kale, collards, watercress, radishes, brussels sprouts, broccoli, cabbage, arugula, and cauliflower contain indole-3-carbinol an anti-estrogen chemical that blocks the production of estrogen
Indole-3-carbinol also promotes liver function and health a very important part of balancing our hormones. The liver is the organ of the body that filters out both waste products and hormones
Adding cruciferous vegetables to your daily diet will help in detoxing and balancing your hormone levels, so for you as a man, it means less conversion of testosterone to estrogen.
Also, a metabolite of indole-3-carbinol is further broken down into DIM (diindolylmethane) which is thought to increase sex hormone allowance in the liver and has been linked to decreased risk of pre-menopausal cancer
DIM from cruciferous veggies is also thought to reduce DNA damage by inducing growth arrest and promoting apoptosis.
Recommendation:
DIM 3X is a clinically dosed DIM (diindolylmethane) supplement made using bioactive compounds from cruciferous vegetables like cabbage, broccoli, and cauliflower.
Shiitake & Portobello Mushrooms
Both Shiitake and portobello mushrooms have the highest anti-aromatase levels of all the medicinal mushrooms, and according to studies they are proven to help the body decrease estrogen levels.
Furthermore, they are also known to stop estrogens from stimulating breast tissue because of their aromatase-inhibiting properties.
Estrogens are known to have an important role in the development of breast cancer so these two mushrooms and the other medicinal mushrooms play an important protective role.
Red Grapes
Rich in resveratrol and proanthocyanidin, both of which are aromatase inhibitors that can block the production of estrogen, these two powerful compounds are found in the fruit’s skin and seeds
The seeds medical experts say are one of the most effective aromatase inhibitors for women who are prone to breast cancer, since estrogen levels are spiked by aromatase, eating red grapes and their seeds will reduce the production of this enzyme
Although red grapes are available in supplement forms it is best eaten fresh and in their original form to get the best benefits especially for blocking estrogens
Beetroot
A root vegetable used as an aphrodisiac since Roman times, beetroot is rich in boron which can help your body efficiently use sex hormones like estrogen
Beetroot can lower high estrogen levels in men, it also supports liver health and detoxification which is an essential part of hormone balancing
So when your liver goes through proper detoxification, it promotes healthy metabolism of estrogens into weaker metabolites thereby promoting hormonal balance and this is what beetroot can do for you
Cucumber
A cucurbitaceous vegetable that is rich in calcium D-Glucarate a compound that is proven to reduce total estrogen levels.
Also, cucumbers are loaded with lignans, a type of phytonutrient that includes both insoluble and soluble fiber which makes you feel full without the extra calories
These lignans are antioxidants that have hormone balancing effects for both women and men
Parsley
Because of the myristicin and apiole present in this vegetable, parsley is a very important food to add to your diet if you are serious about lowering your estrogen levels
Myristicin and apiole are natural compounds that can treat issues related to hormonal imbalance and menstruation in women.
Parsley is also known to help treat fatigue, liver problems, menstrual cramps and is rich in other antioxidants that detoxify the kidney
Green Tea
According to studies, Green tea is known to reduce estrone and estradiol levels in menopausal women, this tea has aromatase-inhibiting compounds like polyphenols which is an important enzyme converting androgens to estrone or estradiol.
Green tea added to your daily diet will give you the required antioxidants and down regulatory effects needed to reduce your high estrogen levels.
Recommended reading: Foods That Help You Stay Erect For Hours
Turmeric
A 2013 study indicates that curcumin a chemical found in turmeric may reduce estrogen levels. Furthermore, turmeric has 3 important properties which is good for balancing your hormones and boosting fertility.
An improvement in your estrogen metabolism is the key to lowering your high estrogen levels and this is what turmeric can do for you
Whole Grains
Adding whole grains to your diet is one of the greatest things you can do to maintain lower estrogen levels because they are rich in polyphenols which blocks estrogens.
But the caveat is to eat unrefined grains, processed grains are bad for gut health and can add xenoestrogens which will make you worse off
Examples of whole grains to add to your diet may include brown rice, millet, barley, rye, wheat, oat, corn, quinoa
High Estrogen Foods to Avoid
Apart from eating some of the foods above to lower estrogen levels, you should also avoid foods that increase estrogen levels
Without avoiding high estrogen foods, your efforts to lower estrogen levels will be useless
It’s like trying to lose weight, you must also reduce your calorie intake in order to add more weight while trying to lose existing weight
Refined Sugar
Sugar especially refined sugar spikes insulin levels which also increases testosterone production levels which is supposed to be good but is then converted into much more estrogen by the fat tissues in your belly
So, high insulin levels lower sex hormone-binding globulin (SHBG) which dumps estrogen into your system leading to estrogen dominance
Furthermore, refined sugar stresses your adrenal glands which regulate the stress hormone, regulates cortisol and sex hormones
Alcohol
Familiar with beer belly? Alcohol reduces testosterone production levels in men because it metabolizes ethanol the active component in alcohol.
The metabolism of ethanol reduces the amount of NAD+ a coenzyme that is responsible for the production of testosterone in your liver and testes
Short-term drinking (like a couple of beers can desensitize your penis) can help you last longer, well, in the short term. Long-term heavy drinking of alcohol may increase estrogens, it will also increase testosterone conversion to estrogen and increase cortisol levels (stress hormones).
Lastly, chronic use of alcohol can cause insomnia which in turn reduces your body’s chances of producing testosterone.
Meat
Most meats we eat today are filled with hormones, in the US for instance, anabolic sex steroids are administered to cattle to increase their growth 60-90 days before they are slaughtered
Furthermore, studies show that men who eat processed meat may have a lower total sperm count which could result in infertility in men
In Conclusion
Your diet is key in maintaining your hormonal levels, you are what you eat, adding the anti-estrogen foods to your daily diet will help balance your hormones by reducing estrogen levels and increasing testosterone levels
