Estrogen is a group of steroid hormones essential not only for reproductive function, but also for bone strength, brain health, metabolic balance and cardiovascular protection. While it is most commonly associated with women, it also plays important roles in men’s health, particularly in mood, bones and libido.
Estrogen has wide reaching effects throughout the body and its decline with age, especially during menopause, can significantly impact healthspan, resilience and quality of life.
Types of estrogen
There are three major forms of estrogen in the body:
- Estradiol (E2): the strongest and most prevalent form during reproductive years;
- Estrone (E1): weaker, becomes dominant after menopause;
- Estriol (E3): mildest form, primarily produced during pregnancy.
Each type binds to estrogen receptors in different tissues, affecting their function, growth and repair.
How it works
Estrogen is mainly produced in the ovaries, with additional production in the adrenal glands, fat tissue and the brain. It acts by binding to estrogen receptors found in tissues like the uterus, brain, bones, blood vessels and skin. These receptors (ERα and ERβ) influence gene expression and cellular activity.
It works closely with other hormones, especially progesterone, cortisol and insulin, to coordinate everything from energy usage to immune responses.
Functions
This steroid hormone influences nearly every system in the body:
- Reproductive health: regulates menstrual cycle, fertility and sexual function;
- Bone health: prevents bone breakdown and supports mineral density;
- Brain and mood: supports memory, learning and emotional stability;
- Cardiovascular system: maintains arterial flexibility, healthy cholesterol and blood pressure;
- Skin and hair: promotes collagen production and hydration;
- Metabolism and fat distribution: improves insulin sensitivity and helps prevent visceral fat gain;
- Immune regulation: modulates inflammation and enhances defense responses.
Its widespread effects make this steroid hormone one of the key hormones of healthspan, not just reproduction.
Estrogen and aging
During perimenopause and menopause, estrogen levels decline significantly. This hormonal shift is linked to:
- Hot flashes and night sweats;
- Mood swings and brain fog;
- Weight gain, especially around the abdomen;
- Loss of bone mass and increased fracture risk;
- Thinning skin and hair;
- Increased risk of cardiovascular disease.
These changes don’t just affect comfort, they impact metabolism, cognition, immunity and physical resilience in later life. Supporting its balance can help maintain functional independence and emotional well being through the aging process.
Supporting healthy estrogen balance
We can support estrogen health naturally and, if needed, medically:
Diet and lifestyle
- Maintain stable blood sugar through balanced meals;
- Eat phytoestrogen-rich foods like flaxseeds, soy, sesame and lentils;
- Manage body composition, as excess fat can disrupt estrogen balance;
- Reduce alcohol and environmental toxins (e.g. plastics, pesticides).
Exercise and movement
- Strength training helps preserve muscle and support estrogen-sensitive tissues;
- Regular activity improves insulin sensitivity and mood.
Gut and liver health
- It is metabolized in the liver and excreted via the gut;
- Fiber, probiotics and hydration support healthy estrogen clearance.
Hormone replacement therapy (HRT)
- Bioidentical or traditional estrogen therapy can reduce symptoms and support longevity;
- Best results are associated with early post-menopausal use, under medical supervision;
- Consider risks vs. benefits based on personal and family history.
Estrogen is a vital hormone for youthfulness, balance and biological resilience. Its decline with age contributes to many common symptoms and health risks, but with the right tools, nutrition, movement, gut health and possibly medical support, we can help maintain hormonal harmony.
In the context of longevity, it is a powerful ally in protecting bones, brain, metabolism and overall vitality well into later life.
