was ist östrogen — what can you do yourself?

Estrogen is a primary female sex hormone crucial for menstrual cycle regulation, bone density, cardiovascular health, and skin elasticity. It is mainly produced in the ovaries, with smaller amounts from fat tissue and adrenal glands. What you can do yourself: A balanced diet rich in phytoestrogens (e.g., flaxseeds, soy, whole grains) may support natural hormone balance. Regular exercise, especially strength training, helps regulate estrogen levels. Maintaining a healthy body weight is key, as fat tissue produces estrogen—both excess and insufficient body fat can disrupt hormonal balance. Avoid environmental estrogens (xenoestrogens) from plastics, pesticides, and cosmetics by using glass containers, organic foods, and natural personal care products. Stress management and adequate sleep support the hypothalamic-pituitary axis that controls hormone production. Important: If you experience symptoms like irregular cycles, hot flashes, or mood swings, consult a doctor. Supplements or hormone therapies without medical supervision can be risky. Evidence for lifestyle measures is moderate to strong, but individual responses vary.