Hormonal health is essential to our health. As the body’s chemical messengers, hormones are essential for a variety of processes and symptoms. Hormones play a role in every stage of life. They regulate everything from growth to growth sexual desirereproduction, metabolism, skin health and more. These influential chemicals produced by endocrine glands travel through the bloodstream and tell tissues and organs what to do. These help control what (and when) certain processes occur in the body. Hormones are very powerful, but equally sensitive. This means they are more susceptible to lifestyle factors such as diet, exercise, stress, and sleep. That’s why it’s so important to include estrogen-lowering foods in your daily diet.
From hormonal imbalances to endocrine disruptors, learn more about how diet affects estrogen and 10 foods that lower estrogen.
Featured image from interview with Roksana Saidi Suruchi Avasti.
Hormone imbalances are more common than you think
Recently, hormonal abnormalities have become very common. According to research, more than 80% of women suffer from the following symptoms: Hormone imbalance. PCOS (polycystic ovary syndrome) For example, it affects approximately 5 million women in the United States. This makes this condition one of the most common hormonal endocrine disorders among women of reproductive age.
Essentially, when you have a hormonal imbalance (which, by the way, often happens to men too), you end up having too much or too little of certain hormones. Things go wrong when endocrine glands don’t secrete enough (or too much) of certain hormones. Fluctuations in hormone levels, from high cortisol to low testosterone, are usually the result of lifestyle factors. And although hormone levels are thought to fluctuate throughout life (Hello, I’m pregnant!), chronically high or chronically low levels can wreak havoc.
6 major hormones
There are several major hormones in the body.
- cortisol It is our main stress hormone.
- T3 and T4 are our two main thyroid hormones.
- melatonin It controls our sleep-wake cycles (i.e. circadian rhythms).
- progesterone and testosterone Involved in reproduction. Because progesterone is produced primarily in the ovaries and testosterone is produced primarily in the testicles, they are sometimes referred to as “female” and “male” hormones.
- insulin It is necessary for cells in the body to properly utilize glucose in the bloodstream.
- estrogen It plays a very important role in the functioning of both the female and male bodies.
What is estrogen?
Estrogen, commonly referred to as the “female hormone”, is one of the most essential chemicals in all bodies, including men’s. Estrogen plays many roles and has multiple uses, but it is the main leader in the female reproductive system.
In addition to regulating menstrual cycleestrogen affects the urinary tract, heart and blood vessels, bones, breasts, skin, hair, brain, and more. A woman’s ovaries occupy the majority estrogenHowever, the adrenal glands and fat cells also produce estrogen.
Your body produces three types of estrogen.
- Estradiol. The most common type among women of childbearing age.
- Estriol. Main estrogen involved in pregnancy.
- Estron. The only estrogen produced in the body after menopause.
Why do we need estrogen?
Beyond its importance in the development and maintenance of the reproductive system, estrogen is also required for childbirth and childbirth. healthy and regular menstrual cycle. Estrogen is also needed to maintain bone density, positive mood, and healthy cholesterol levels. Additionally, estrogen has the following effects: cognitive function and overall vitality.
endocrine disruptor
Like any imbalance in the body, abnormal estrogen levels can cause side effects. The most obvious are menstrual irregularities, mood changes in women, and infertility/erectile dysfunction in men. For an imbalance to occur, either estrogen is too high or the hormone that balances estrogen is too low. For example, this could mean that progesterone in women is too low, and testosterone in men is too low. hormonal contraception It does affect estrogen and can cause hormonal imbalances even after you stop taking it.
moreover, endocrine disruptor (natural and synthetic compounds that interfere with hormone function) have a negative impact on hormonal balance. These can be found in everything from plastic bottles to water. personal care productsreceipts, pesticides, etc. Even small amounts can leave a lasting impact. If possible, buy natural detergents, ditch the printed receipts and switch to reusable water bottles, and use beauty products without harmful chemicals.
Estrogen dominance: signs and symptoms
Women are commonly diagnosed with estrogen dominance when their levels of estrogen are chronically high (especially compared to other sex hormones circulating in the blood). Unfortunately, if not properly balanced with other sex hormones, estrogen dominance can lead to a variety of unpleasant symptoms.
- hair removal
- decreased sexual desire
- poor quality of sleep
- cold hands and feet
- digestive system problems
- Breasts are tender or swollen
- fatigue
- depression
- noncancerous breast lump
High levels of estrogen can also cause PCOS, uterine fibroids, irregular menstrual cycles, and thyroid dysfunction. Men can also suffer from estrogen-related problems. moreover, Estrogen rise It is a risk factor for breast cancer, ovarian cancer, and endometrial cancer in women, and prostate and breast cancer in men.
The good news is that you can lower your estrogen levels naturally with a number of lifestyle changes. In addition to removing endocrine disruptors from your home, incorporate meditation The key is to find fun ways to move your body. Additionally, eating a low-estrogen diet is a practical and sustainable way to balance your hormones.
Effect of diet on estrogen
According to research, specific diet Associated with increased estrogen levels. For example, the Standard American Diet (SAD), which features traditional red meat and dairy products, processed foods, sugary treats, and refined grains, can cause hormonal imbalances.
Now more than ever, it’s important to take inventory of what you’re putting into your body. Traditional animal foods (especially dairy products, poultry, and fish) contain large amounts of estrogen. Essentially, hormones have been used for decades to promote growth in animals. Unfortunately, synthetic estrogen and testosterone are the most common. These synthetic hormones are not only harmful to animals and us as consumers, but they also contribute to environmental problems.
Eat to balance hormones
If you regularly consume conventionally raised animals, consider switching to them. Don’t worry, you can also eat animals without added hormones. within budget. First, look for labels like “rBST-free,” “organic,” or “pasture-fed.” Otherwise, simply reducing your intake of animal foods instead of increasing plant foods can help balance excess estrogen in your body.
Regularly build snacks and meals around fresh fruits, vegetables, nuts, seeds, legumes, and nutritious, minimally processed grains. Healthy fats from plant-based foods are also important. Think almonds, avocado, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini, and walnuts. Fill it up at the end leafy vegetables To aid the body’s natural detoxification pathways. A properly functioning liver is essential for breaking down excess estrogen. Vegetables such as broccoli, kale, cabbage, collard greens, and bok choy contain compounds that support estrogen receptors.
10 foods that lower estrogen
The million dollar question: Can you lower your estrogen levels through diet? The bottom line is that you can. Consuming these 10 estrogen-lowering foods will not only help remove excess estrogen from your body, but will also contribute building blocks to produce other necessary hormones.
- arugula
- avocado
- broccoli
- carrot
- coconut oil
- egg
- mushroom
- pomegranate
- red grapes
- whole grain
arugula
Among other leafy vegetables, arugula has both characteristics. anticancer drug and estrogen-blocking properties. It is also rich in vitamin C, which boosts immunity. Although it has a bitter green color, a simple massage with coconut oil and lemon juice can help remove some of the sting.
avocado
Research has shown that avocados can reduce the absorption of estrogen and increase testosterone levels. It also improves heart health and makes you feel full. You need enough healthy fats to make hormones, and avocados are an excellent source of hormone building blocks.
broccoli
Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower can do wonders to help your liver metabolize estrogen. It balances hormones by combining various ingredients.
Honey roasted carrots with spicy citrus, sage and pepitas
Raw carrots in particular are amazing at detoxifying excess estrogen in the body. Carrots are primarily made up of indigestible fiber, which helps eliminate excess estrogen. Eating one or two raw carrots (not baby carrots) a day is enough.
Lemon Tart with Orange Blossom Whipped Cream is magically dairy-free
Coconut contains a variety of beneficial compounds, including minerals and medium-chain fatty acids. Coconut oil has been shown to protect the liver from excess estrogen (and toxins in general). Coconut oil, which has a buildup of toxins that can cause estrogen dominance in the body, is a versatile ingredient that can be added to your morning matcha, incorporated into baking, or used as a healthy fat in soups. Look for coconut oil that is organic, cold-pressed, and unrefined.
egg
Eating foods containing sulfur to help the liver (promote detoxification pathways) will ultimately help remove excess estrogen. Like onions and garlic, egg yolks are a great source of sulfur. Pasture-raised eggs also contain healthy fats, which are important for hormone production.
mushroom
Oyster mushrooms in particular contain compounds that can block aromatase. Aromatase’s main function is to produce estrogen. Therefore, mushrooms may help reduce estrogen in the body. In addition to mushrooms for cooking, functional mushrooms It may help balance hormones in the body.
Kale, persimmon, and pomegranate salad
Rich in antioxidants, pomegranate seeds contain natural compounds that inhibit the enzyme that converts estrone to estradiol. In other words, pomegranate helps regulate excess estrogen in the body.
red grapes
Red grape skins contain resveratrol, a chemical that blocks the production of estrogen. Resveratrol not only acts as an antioxidant, but also helps flush excess estrogen from the body. Foods rich in resveratrol can also help lower testosterone levels.
whole grain
When choosing grains, be sure to purchase 100% whole grains, preferably whole grains. For example, use quinoa seeds or whole-grain oats instead of instant oatmeal or wheat bread. Whole grains are rich in nutrients, including fiber and B vitamins that help balance hormones. Whole grains stabilize blood sugar levels and are important for estrogen balance.
Source: Camille Styles – camillestyles.com
