How to increase estrogen when you are on a keto diet is a hot topic when it comes to hormone balancing. Hormones in the body are called chemical messengers because it sends signals to the other parts of the body for certain functions. This is the main reason why the body needs to have the perfect balance of hormones. To have a perfectly sound physical, emotional, and mental state, the hormones must be in a balanced environment. What happens then when there is too much or a lack of hormone production in the body? It would just be like a merry go round without an operator. Yes, there would be a series of health issues happening.
We are somehow familiar that women produce estrogen while men produce testosterone. But it’s important to also know that both women and men produce estrogen and testosterone for better body function. It’s just that the other just produces more than the other. Estrogen is mainly responsible for the reproduction and physical features of the female. Men have this too but are produced in smaller amounts. Low estrogen levels could lead to lower libido or sex drive, mood swings, trouble sleeping and insomnia, irregular periods, and dry skin. Men could also develop man breasts and excess belly fat. Diet also contributes to the production of hormone levels in the body. The question then lies is how to increase estrogen in the body when you are practicing a keto diet?
Keto Diet in a Nutshell
A ketogenic diet is where you focus more on food rich in fat and protein and lowering down consumption of carbohydrate intake. When this happens, carbohydrates are substituted with fat and the body enters into a ketosis state. With this diet plan, the body can burn more fat, which is used as ketones, and energy in the liver which supplies brain energy, too. The Keto diet also does insulin reduction and intensifies blood sugar controlled levels. When it comes to estrogen, a ketogenic diet could help improve the production of these hormones as well.
Hormone support could be improved since keto is a high-fat diet. When you are attempting to do a keto diet, 75% of the fats that you eat should come from healthy and natural sources such as nuts, coconut oil, butter, and avocado. Fats from these kinds of food could help maintain and establish hormone production since hormones such as estrogen, progesterone, and testosterone are formed from these building blocks.
There is also a required carbohydrate intake per day if you are on a keto diet. You should only take at least 20 to 50 grams of carbohydrate daily as this intake would help balance insulin which is a hormone that controls and naturalizes blood sugar levels. If you have a well-balanced level of insulin, it could be used by the cells to minimize the irregular estrogen levels that could bring discomfort to the body.
Women usually suffer from PMS or premenstrual syndrome This happens because the estrogen in the body is dominant and it’s being exposed and used up like a toxic variety of estrogen. But the good news is that if you are on a keto diet, you would be eating food that can detoxify the body from having too much estrogen. Foods that could help detoxify are cabbages, Brussel sprouts, and broccoli to name some.
Have you heard about PCOS? This stands for Polycystic ovary syndrome and women are affected by this because of the high levels of male hormone production. Research proves the possibility that insulin and other hormonal levels, as well as infertility and weight issues, could be addressed by doing a ketogenic diet.
How to Increase Estrogen when you are on Keto Diet
There are a lot of treatments out there to increase estrogen while at the same time, doing a keto diet. Here are some of the general ways that you can do to boost estrogen in the body while still being able to follow keto diet guidelines.
- Less Intake of Sugar. Never forget that if it’s too sweet, it could be bad for you. Sugary foods are being avoided when you are on a keto diet. If you eat too much fructose or glucose, it could help in the decrease of estrogen production in the body.
- Eat soy-based Foods. Soy products are rich in phytoestrogens, which could mimic estrogen levels found in the body and could stimulate receptors as that of estrogen. Soy could be found in soy sauce, organic tempeh, and tofu to name some.
- Avoid Processed Food. Studies have proven that processed foods could have negative effects on health and as much as possible, we should get rid of them and focus more on natural prepared foods. Processed foods are also highly avoided when you are on a keto diet since it could add bad fats affecting the formed ketosis. Avoiding processed meals would also allow optimal functions which help in the production of estrogen in the body.
- Do not over-exercise. When you work too much, the stress hormone or cortisol is released. Hormonal imbalance could be the cause of cortisol production including the depletion of estrogen in the body. But this does not directly mean that you cannot exercise. Just make sure that you do it in the right amount of time and effort. Exercise is good because it prevents the accumulation of fat which generally happens during menopause where there is a decline in estrogen levels in the body.
What to Expect
Everything takes time and for the keto diet which you are directly incorporating to produce more estrogen in the body, the effects and benefits might take time to show up. But here are some of the things that you may or may not feel while you’re on the diet and connecting it with estrogen dominance.
- You may have a regular period or menstrual cycle after having an irregular period for a very long time.
- If you are on a contraceptive or experiencing amenorrhea (not experiencing menstruation) due to natural reasons or because of breastfeeding, your period could come back and during the first stages, expect a heavier flow than normal.
- PMS could be treated by doing a ketogenic diet but bloating is not a part of it. This is mainly because of the immense estrogen during the phase.
- Adjustments in the food and lifestyle could result in longer or heavier periods than usual. It’s because the body is compensating with all the changes in the body fat storage and estrogen levels. It may take a lot of getting used to but once it is handled already by the body, the period or menstrual cycle would go back to normal.
You will find yourself asking how to increase estrogen in the body while being able to maintain a keto lifestyle and it will all boil down to how you handle it. Changes in the body are mainly because of the hormones but how it’s being handled relies heavily on you.