10 foods that lower estrogen (and how diet affects estrogen)
Hormonal health is essential to our happiness. As the body’s chemical messenger, hormones are an indispensable part of various processes and symptoms. At every stage of life, hormones play a role.They regulate from growth to sexual desire, Reproduction, metabolism, Skin health, And more. These influential chemicals are produced in the endocrine glands and tell tissues and organs what to do through the bloodstream. They help control certain processes that occur in the body (and when they occur). Although very powerful, hormones are equally sensitive. In other words, they are easily affected by lifestyle factors: diet, exercise, stress, sleep, etc.Keep reading to learn more about Hormones From imbalance to endocrine disruptors, how diet affects estrogen and 10 foods that lower estrogen.
Hormone imbalances are more common than you think
Hormonal abnormalities are very common nowadays.In fact, research shows that more than 80% of women suffer from Hormone imbalance. Polycystic Ovary Syndrome(Polycystic Ovary Syndrome), for example, affects approximately 5 million women in the United States. This makes this disease one of the most common hormonal endocrine disorders among women of childbearing age.
Essentially, when you have a hormonal imbalance—which, by the way, is also common in men—you have too many or too few specific hormones in your body. When your endocrine glands secrete insufficient (or too much) specific hormones, things can go wrong. From high cortisol to low testosterone, fluctuations in hormone levels are usually the result of lifestyle factors. Although hormone levels should fluctuate throughout your life (Hello pregnant!), long-term high or long-term low levels cause serious damage.
6 main hormones
There are several main hormones in the body:
- Cortisol is our main stress hormone.
- T3 and T4 are our two main thyroid hormones.
- Melatonin controls our sleep and wake cycle (ie our circadian rhythm).
- Progesterone and testosterone are involved in reproduction; they are often referred to as “female” and “male” hormones because progesterone is produced mainly by the ovaries, while testosterone is produced mainly by the testes.
- The cells in the body need insulin to properly use the glucose in the blood.
- Estrogen plays an extremely important role in the functions of the female and male bodies.
What is estrogen?
Estrogen is often referred to as the “female sex hormone” and is one of the most important chemicals in all bodies (including men). Although estrogen plays many roles and has many uses, it is the main leader in the female reproductive system.
With supervision Menstrual cycle, Estrogen can affect the urinary tract, heart and blood vessels, bones, breasts, skin, hair, brain, etc.Women’s ovaries account for the majority Estrogen, But the adrenal glands and fat cells also produce estrogen. Your body produces three different types of estrogen: estradiol (the most common type among women of childbearing age), estriol (the main estrogen during pregnancy), and estrone (the only estrogen your body produces after menopause) )
Why do we need estrogen?
In addition to its importance for the development and maintenance of the reproductive system, estrogen is essential for fertility and Healthy, regular menstrual cycle. We also need estrogen to maintain bone density, positive mood and healthy cholesterol levels.In addition, estrogen helps Cognitive function And overall vitality.
Like any imbalance in the body, unstable estrogen levels can cause adverse reactions. Most notably, irregular menstruation, emotional changes in women, and male infertility/erectile dysfunction. For imbalance to occur, estrogen is either too high or the hormone balancing estrogen is too low. For example, this may mean that women’s progesterone is too low, while men’s testosterone is too low. Hormonal birth control It will definitely affect estrogen and may cause hormonal imbalance long after you stop taking it.
In addition, Endocrine disruptors (Natural and synthetic compounds that interfere with hormonal function) can have a negative impact on hormonal balance.These are from plastic water bottles to Personal care products, Receipts, pesticides, etc. Even in small doses, they can leave a lasting effect. If possible, buy natural cleaning products, refuse to print receipts, switch to reusable water bottles, and use beauty products that do not contain harmful chemicals.
Estrogen advantage: signs and symptoms
widthWhen estrogen levels remain high for a long time (especially when compared to other sex hormones circulating in the blood), women are usually diagnosed with estrogen predominantly. Unfortunately, if there is no proper balance of other sex hormones, the advantages of estrogen can lead to a series of unpleasant symptoms:
- Hair loss
- Low libido
- Poor sleep quality
- Cold hands and feet
- Digestive problems
- Tender or swollen breasts
- Non-cancerous breast lumps
High levels of estrogen can also cause polycystic ovary syndrome, uterine fibroids, irregular menstrual cycles and thyroid dysfunction. Men may also have problems related to estrogen. In addition, Elevated estrogen It is a risk factor for breast, ovarian and endometrial cancer in women and prostate and breast cancer in men.
The good news is that there are many lifestyle changes that can naturally lower estrogen levels. In addition to removing endocrine disruptors in the home, Combined meditation Finding a happy way to move your body is the key. In addition, eating a low-estrogen diet is a practical and sustainable way to help balance hormones.
How diet affects estrogen
research shows Special diet Related to high estrogen levels. For example, the Standard American Diet (SAD), which features traditional red meat and dairy products, processed foods, sugary foods, and refined grains, can cause hormone imbalances.
It is more important than ever to count the substances you take in your body. Traditional animal products (especially dairy products, chicken and fish) contain large amounts of estrogen. Essentially, hormones have been used for decades to accelerate animal growth. Unfortunately, synthetic estrogen and testosterone are the most common. These synthetic hormones are not only harmful to animals and us (consumers), but also cause environmental problems.
Eat for hormonal balance
If you often eat traditionally raised animals, please consider switching.Rest assured, you can definitely eat animals without adding hormones On the budget. First, look for labels such as “rBST-free”, “organic” and “ranch raised”. Otherwise, simply reducing animal intake-not more plant-based foods-can help balance excess estrogen in the body.
Regular snacks and meals are made around fresh fruits, vegetables, nuts, seeds, beans, and nutrient-rich low-processed grains. Healthy fats from plant foods are also important. Think of almonds, avocados, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini, and walnuts.Finally, load a lot Green leafy vegetables Helps the body’s natural detoxification pathways. A well-functioning liver is essential for breaking down excess estrogen. Vegetables such as broccoli, kale, cabbage, kale, and cabbage all contain compounds that support estrogen receptors.
10 foods that lower estrogen
The million dollar question: Can you reduce estrogen levels through diet?The length is certain-possible. Eating these 10 foods as part of a low-estrogen diet can help remove excess estrogen from the body and help produce other necessary hormones.
- coconut oil
- Red grapes
- Whole grains
Among other green leafy vegetables, arugula has both Anti-cancer And estrogen blocking properties. It is also rich in vitamin C, an immune booster. Although it is a bitter green, a simple massage with coconut oil and lemon juice can help to remove some of its bite marks.
recipe: Anytime arugula salad Plated by
Studies have shown that avocados can help reduce the absorption of estrogen and increase testosterone levels. They can also improve heart health and contribute to satiety. We need enough healthy fats to make hormones, and avocado is an important source of hormone building blocks.
recipe: Avocado Chicken Salad by give me delicious
Cruciferous vegetables, such as broccoli, Brussels sprouts, and cauliflower, are excellent at helping our liver metabolize estrogen. Adding a variety of these ingredients helps balance the hormones.
Especially raw carrots have amazing effects in expelling excess estrogen from the body. Carrots are mainly made of indigestible fiber, which can help excrete excess estrogen. Just eat one or two raw carrots (not baby carrots) a day.
recipe: French Carrot Salad Via Cookie + Kate
Coconut contains many beneficial compounds, such as minerals and medium-chain fatty acids. Coconut oil has been shown to protect the liver from excessive estrogen (and toxins). As toxins accumulate, estrogen may dominate the body. Coconut oil is a multifunctional ingredient that can be added to matcha in the morning, added to baking, and used as a healthy fat in soups. Look for organic, cold-pressed and unrefined coconut oil.
recipe: Bliss Bite Author: a pair of chefs
To help your liver (to promote detoxification pathways), eating sulfur-containing foods will ultimately help remove excess estrogen. In addition to onions and garlic, egg yolks are also an excellent source of sulfur. Farm-raised eggs also contain healthy fats, which are essential for hormone production.
recipe: Healthy egg salad By feel good foodies
Especially oyster mushrooms contain compounds that may block aromatase. The main function of aromatase is to produce estrogen. Therefore, mushrooms can help reduce estrogen in the body. In addition to edible fungi, Functional mushroom May help balance hormones in the body.
recipe: Mushroom lovers pasta Give me some oven
Pomegranate seeds, rich in antioxidants, contain a natural compound that inhibits the enzyme that converts estrone into estradiol. In other words, pomegranate can help regulate excess estrogen in the body.
The skin of red grapes contains resveratrol, a chemical that prevents the production of estrogen. In addition to acting as an antioxidant, resveratrol also helps to remove excess estrogen from the body. Foods rich in resveratrol can also help lower testosterone levels.
recipe: Grape Walnut Chicken Salad by a bowl of delicious
When choosing grains, be sure to buy 100% whole grains, preferably whole grains. For example, use quinoa seeds or whole oats instead of instant oatmeal or wheat bread. Whole grains retain a wealth of nutrients, including fiber and B vitamins that balance hormones. Whole grains stabilize blood sugar and are important for estrogen balance.
recipe: Curry Cauliflower Quinoa Salad Author: Modern Edition