There is no single “normal” estrogen level that women can expect to experience. Normal levels of estrogen will frequently fluctuate based on a woman’s age and whether or not this person is lactating, pregnant or menstruating. But maintain estrogen levels in a certain range is of vital importance. Read on to know the normal estrogen level range in women and how to maintain it.
Normal Estrogen Levels in Women
It is quite common for estrogen levels in women to fluctuate widely throughout the menstrual cycle. Menopause and pregnancy can also have a distinct impact on the estrogen levels a woman is experiencing. The “normal” estrogen level is often between 50-40 picograms per milliliter.
Normal Estrogen Level
Normal levels of the main type of estrogen, estradiol, will settle around 45 pg./ml when a woman is menstruating. When a woman ovulates the level of estradiol can rise as high as 400pg/ml but this will quickly fall.
Estrogen levels can be up to 100 times higher during pregnancy. These levels will fluctuate throughout the pregnancy to help stimulate lactation postpartum and to increase the necessary blood flow to your uterus. After you give birth these estrogen levels will begin a rapid decline.
Women that do not undergo hormone replacement therapy after menopause can see their estrogen levels drop to around 10-20pg/ml. It is necessary to keep your estrogen levels to about 40-50pg/ml to maintain your bone health. These women may also require an increase in hormone levels to avoid symptoms such as hot flashes which are associated with menopause.
How to Increase Estrogen Levels
Low levels of estrogen are most common during menopause or after a hysterectomy or radiation and chemotherapy for cancer. Those with an autoimmune disease or low body fat can also suffer from low estrogen levels. In most cases this will affect the chemicals in the brain that affect emotions which will greatly influence your mood. This can also lead to dryness and thinning of the vaginal walls that can make sex painful. Low estrogen level may also make the body more susceptible to UTIs and other infections because the urethra thins. To increase the levels of estrogen, you can:
Soy is known for boosting estrogen levels while providing a good source of protein. It is easy to find product such as miso, yogurt, tofu and milk made from soy, as well as meatless options like tofu hot dogs or soy burgers.
Take Low-carb Diet
High amounts of refined sugar, white rice and white flower in your diet can lower your estrogen levels even further. Work to avoid non-organic meat and chicken as well as eggs or dairy products to maintain estrogen levels more effectively.
Sipping spearmint tea twice a day while consuming foods like raspberry, squaw vine, unicorn root, wild yam root, sage, black cohosh, and fennel can help to increase your estrogen levels. Tea can also be made from kelp, agnus castus, arame, wakame, sea palm, alaria, agar agar, dulse and carrageenan. Flax is commonly prescribed as a natural replacement for estrogen. You can grind these seeds in a coffee grinder to get the most benefit, and then add this powder to protein shakes, water smoothies and more to enjoy the benefits that flax seed has to offer.
Yoga and similar exercise can be used to balance the endocrine system so you can create a balance of healthy estrogen levels in your body.
How to Decrease Estrogen Levels
High levels of estrogen are common in women, particularly those over 35. Many who begin to move into menopausal age believe they are low in estrogen and participate in hormone replacement therapy which is actually making their symptoms worse. Those that are overweight consume drugs that contain estrogen, are pregnant or suffer from diabetes and high blood pressure is likely to have excess amounts of estrogen. To lower the levels of estrogen, you can:
If you have excess body fat it will cause your estrogen levels to increase, particularly after menopause. Once you have been through menopause your body fat will be your primary source of estrogen.
Eat Low Fat Foods
Low fat foods with high fiber content will lower your estrogen levels. Foods high in phytoestrogens can lower the risk of breast cancer by controlling estrogen levels. Fruits, vegetables, tofu, soybeans and whole grains are good sources of phytoestrogens.
Exercising regularly will reduce body fat and help to lower your estrogen levels. Women who are very physically active will often have longer menstrual cycles with fewer periods.
Avoid Birth Control Pills
Birth control pills increase your risk of breast cancer because they contain estrogen that is designed to raise your estrogen levels.