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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 October 6, 2020

                      6 Signs It’s Time to Change Your Life

                      6 Signs It’s Time to Change Your Life

                      Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

                      Here are some signs it’s time to change your life.

                      1. Every week, you cannot wait for Friday.

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                      Lifehack_Quotes_579f8e157b18a6ba61516259c5c7d191

                        Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

                        2. You live for your vacations.

                        Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

                        3. When you stop and think about it, you’re really not focusing your life on your priorities.

                        Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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                        4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

                        If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

                        5. You’re frequently jealous.

                        If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

                        1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
                        2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
                        3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

                        When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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                        6. You can’t remember the last time you stepped out of your comfort zone.

                        According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

                        Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

                        Check out this video if you’re ready to make a change in life:

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                        Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com