How to increase oestrogen after 40 - natural ways to support your hormone levels

As we reach our 40s, it’s common for oestrogen levels to begin gradually declining - a natural part of perimenopause that leads up to menopause. While this process is normal, it can sometimes bring about uncomfortable symptoms like mood swings, hot flashes, and even changes in skin and hair health. Fortunately, there are ways to support your body and help maintain healthy oestrogen levels through diet, lifestyle changes, and natural supplements.

Here’s how you can naturally boost oestrogen after 40 and support your body through this transition.

1. Add phytoestrogen-rich foods to your diet

Phytoestrogens are plant compounds that mimic oestrogen in the body. They won’t replace oestrogen entirely, but they can offer a gentle boost that may help with some menopause symptoms. Common sources of phytoestrogens include:

• Soy products (like tofu, tempeh, and edamame)
• Flaxseeds and sesame seeds
• Legumes (such as chickpeas and lentils)
• Whole grains (like oats, barley, and rye)

Tip: Try adding a tablespoon of flaxseeds to your breakfast or enjoy a snack with edamame for an easy oestrogen-friendly boost.

2. Increase your intake of healthy fats

Healthy fats are essential for hormone production, including estrogen. Foods rich in Omega-3 and monounsaturated fats support overall hormonal balance and reduce inflammation. Some great options include:

• Avocados
• Olive oil
• Fatty fish (like salmon, mackerel, and sardines)
• Nuts and seeds, especially chia seeds, flaxseeds, and walnuts

Tip: Aim to include a source of healthy fat in every meal, such as olive oil in a salad or a handful of walnuts as a snack.

3. Consider herbal supplements

Herbal supplements can offer targeted support for hormone balance and may help increase oestrogen levels naturally. Here are some popular options:

• Black cohosh: Commonly used for menopausal symptoms, black cohosh may help reduce hot flashes and support overall hormone balance.
• Red clover: This herb contains phytoestrogens that can gently boost oestrogen levels and help with hot flashes and night sweats.
• Maca root: While not a direct source of oestrogen, maca supports the adrenal glands and may help balance hormones overall.
• Dong Quai: Known as the “female ginseng,” this traditional herb has been used to support oestrogen levels and relieve symptoms related to low oestrogen.

Note: Always consult with a healthcare professional before starting any new supplement to ensure it’s suitable for you.

4. Prioritise strength training and regular exercise

Exercise, especially strength training, is essential for hormonal health. Strength training helps build and maintain muscle, which becomes more challenging as oestrogen declines. Exercise also reduces stress, improves sleep, and enhances mood - factors that support overall hormone balance.

Tip: Aim for at least two sessions of strength training per week, focusing on exercises like squats, lunges, and weight lifting. Add in some cardio and stretching to round out your fitness routine.

5. Maintain a healthy weight

Body fat plays a role in oestrogen production, as it can produce a small amount of oestrogen after ovarian levels start to drop. While excessive weight gain can disrupt hormonal balance, maintaining a healthy weight can support your body’s natural oestrogen production.

Tip: Focus on a balanced diet with a variety of fruits, vegetables, lean proteins, and healthy fats to help manage your weight and support hormone health.

6. Reduce stress and prioritise sleep

Chronic stress can elevate cortisol, a hormone that can disrupt oestrogen balance. By incorporating stress-relieving practices, you’re helping your body maintain optimal hormone levels. Also, sleep is crucial; the body does much of its hormone regulation during rest.

Tips for managing stress:

• Practice mindfulness or meditation.
• Set aside time for deep breathing or gentle yoga.
• Limit screen time in the evening to improve sleep quality.

7. Add key vitamins and minerals

Certain vitamins and minerals play a supportive role in oestrogen production and overall hormone health. Make sure you’re getting enough of these nutrients:

• Vitamin D: Important for hormone regulation and bone health.
• Vitamin B6: Supports mood stability and helps with the synthesis of hormones.
• Magnesium: Aids in reducing stress and supports restful sleep.
• Calcium: Essential for bone health, especially as oestrogen levels decline.

Consider a daily multivitamin or individual supplements to ensure you’re meeting your nutritional needs.

Finding the right support for you

Every woman’s body is different, so finding what works best for you may take some time. Incorporating these natural strategies - phytoestrogen-rich foods, exercise, herbal supplements, stress management, and key nutrients - can help you gently support your oestrogen levels and feel your best as you move through your 40s and beyond.