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Top 10 Estrogen Rich Foods That You Need or To Keep An Eye on!

Top 10 Estrogen Rich Foods That You Need or To Keep An Eye on!

Estrogen is one of the most important hormones created by the ovaries and is responsible for women’s secondary sex characteristics: breast growth, the menstrual cycle, body form. What most people don’t realize is that men also have a specific level of estrogen in their bodies, but it is adequately balanced by high levels of testosterone.

Many of the foods we eat have estrogen-like properties that can increase the level of the hormone in our bodies. While this may be beneficial for some people, men, in particular, can be negatively affected.

How Estrogen levels can affect you?

Low estrogen in women [1] can result in the cessation of the menstrual cycle and even cause delayed development in young girls. Women under the age of 40 who have very low estrogen can experience premature menopause, resulting in hot flashes and night sweats [2]

How Low Estrogen Levels affect Women in Other Ways:

  • Forgetfulness
  • Insomnia
  • Decreased libido
  • Painful intercourse
  • Irregular periods
  • Bladder infections [3]
  • Headaches
  • Mood changes
  • Depression
  • Bone loss

Estrogen is produced primarily by the ovaries in women and can be synthesized from excess fat cells as well. Some estrogen is produced by the adrenal glands, which sit atop the kidneys. The signal for estrogen production comes from the pituitary gland, with levels varying depending on the stage of a woman’s menstrual cycle.

Can Estrogen Level affects Men too?

Having elevated levels of estrogen can have negative effects on a woman’s body in a similar fashion to low estrogen, with increased estrogen levels being more serious in men. Elevated levels of estrogen can be found in cases of male menopause  [4] —an age-related change in male hormone levels. Symptoms of high estrogen in men are:

  • Infertility: Due to decreased production of sperm
  • Gynecomastia: The development of male breasts
  • Erectile dysfunction: Adequate levels of testosterone is required for male libido

Estrogen rich foods

If you happen to be experiencing symptoms of low estrogen, there exist several foods that are estrogen-rich that may help. While they don’t provide exactly the same hormones synthesized in the human body, they do create phytoestrogen, a plant-based estrogen that mimics real estrogen when processed by the body. It goes without saying that you should avoid these foods if you’re worried about high estrogen levels.

The following is a list of foods that are known to contain high amounts of estrogen:

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Soybean products

    A rich source of phytoestrogens, soy comes in a variety of easy-to-consume options such as soy milk, tofu, or edamame beans. Soy products are thought to contain the greatest source of isoflavones, a class of phytoestrogen that can be easily consumed in your diet. Soy is also a great source of protein, making it an ideal choice for meat replacement in vegans and vegetarians.

    Flax seeds [5]

      These little seeds are said to contain up to three times the phytoestrogens of soybeans, but your body will not reap their benefit unless they are cracked or ground prior to consumption. Also high in fiber, flaxseeds will make you feel full and may aid in weight loss and in the reduction of cholesterol.

      Sesame seeds [6]

        Whole seed s and even sesame oil contain lignans (a chemical compound found in plants) which possess phytoestrogens. The seeds are loaded with fiber and are a great source of minerals.

        Beans [7]

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          They are relatively high in phytoestrogens but don’t get much attention. Beans are instead well known for having a high fiber content, which helps to manage cholesterol levels . Types of beans include peas, pinto beans, and lima beans

          Dried fruit

            Not only a healthy snack, dried fruit contains modest amounts of phytoestrogens. It is advised to limit how much you eat, as dried fruit does contain a lot of calories. Dried fruits such apricots, dates, and prunes are good sources.

            Bran

              Wheat bran is a reliable way to get a dose of phytoestrogens into the body. It can be found in everything from muffins, bread, and cereals.

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              Nuts

                Several types of nuts such as pistachios, chestnuts, hazelnuts, and walnuts are all great sources of phytoestrogens.

                Alfalfa sprouts

                  These are naturally low in calories and carbohydrates, making them a great choice if looking to get a dose of phytoestrogen in the diet.

                  Chickpeas [8]

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                    A great source of phytoestrogens that also are high in fiber and protein.

                    Olives and olive oil

                      They have a bevy of healthy effects on your hair, skin, nails, and heart, and they are also great for your hormone levels

                      Knowing how you can take control of your body can be empowering, especially when it is as simple as modifying your diet. But it is important to know that hormones can have several unwanted effects when they become unregulated, especially in those who are young and still developing. For menopausal women, it is important to speak to your primary care physician about your symptoms. It is also wise to mention all your herbal medications and diet changes, such as the ones mentioned, to give them a better idea of how to best relieve your particular symptoms and get you back to enjoying life.

                      Featured photo credit: common.wikimedia.org via upload.wikimedia.org

                      Reference

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                      Last Updated on June 20, 2019

                      Science Says Guitar Players’ Brains Are Different From Others’

                      Science Says Guitar Players’ Brains Are Different From Others’

                      There’s nothing quite like picking up a guitar and strumming out some chords. Listening to someone playing the guitar can be mesmerising, it can evoke emotion and a good guitar riff can bring out the best of a song. Many guitar players find a soothing, meditative quality to playing, along with the essence of creating music or busting out an acoustic version of their favourite song. But how does playing the guitar affect the brain?

                      More and more scientific studies have been looking into how people who play the guitar have different brain functions compared to those who don’t. What they found was quite astonishing and backed up what many guitarists may instinctively know deep down.

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                      Guitar Players’ Brains Can Synchronise

                      You didn’t read that wrong! Yes, a 2012 study[1] was conducted in Berlin that looked at the brains of guitar players. The researchers took 12 pairs of players and got them to play the same piece of music while having their brains scanned.

                      During the experiment, they found something extraordinary happening to each pair of participants – their brains were synchronising with each other. So what does this mean? Well, the neural networks found in the areas of the brain associated with social cognition and music production were most activated when the participants were playing their instruments. In other words, their ability to connect with each other while playing music was exceptionally strong.

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                      Guitar Players Have a Higher Intuition

                      Intuition is described as “the ability to understand something instinctively, without the need for conscious reasoning” and this is exactly what’s happening when two people are playing the guitar together.

                      The ability to synchronise their brains with each other, stems from this developed intuitive talent indicating that guitar players have a definite spiritual dexterity to them. Not only do their brains synchronise with another player, but they can also even anticipate what is to come before and after a set of chords without consciously knowing. This explains witnessing a certain ‘chemistry’ between players in a band and why many bands include brothers who may have an even stronger connection.

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                      This phenomenon is actually thought to be down to the way guitarists learn how to play – while many musicians learn through reading sheet music, guitar players learn more from listening to others play and feeling their way through the chords. This also shows guitarists have exceptional improvisational skills[2] and quick thinking.

                      Guitar Players Use More of Their Creative, Unconscious Brain

                      The same study carried out a different experiment, this time while solo guitarists were shredding. They found that experienced guitar players were found to deactivate the conscious part of their brain extremely easily meaning they were able to activate the unconscious, creative and less practical way of thinking more efficiently.

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                      This particular area of the brain – the right temporoparietal junction – typically deactivates with ‘long term goal orientation’ in order to stop distractions to get goals accomplished. This was in contrast to the non-guitarists who were unable to shut off the conscious part of their brain which meant they were consciously thinking more about what they were playing.

                      This isn’t to say that this unconscious way of playing can’t be learnt. Since the brain’s plasticity allows new connections to be made depending on repeated practice, the guitar player’s brain can be developed over time but it’s something about playing the guitar in particular that allows this magic to happen.

                      Conclusion

                      While we all know musicians have very quick and creative brains, it seems guitar players have that extra special something. Call it heightened intuition or even a spiritual element – either way, it’s proven that guitarists are an exceptional breed unto themselves!

                      More About Music Playing

                      Featured photo credit: Lechon Kirb via unsplash.com

                      Reference