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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 2, 2020

                      8 Reasons Why Goal Setting Is Important to a Fulfilling Life

                      8 Reasons Why Goal Setting Is Important to a Fulfilling Life

                      The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

                      Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

                      Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

                      1. Goals Guide and Align Our Focus

                      It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

                      But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

                      Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

                      Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

                      “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

                      And what you will do with your talent largely depends on your focus.

                      Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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                      So, why is goal setting important? Because it gives you direction, alignment, and purpose!

                      2. Goals Help You Avoid ‘Shiny Object Syndrome’

                      Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

                      You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

                      Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

                      Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

                      So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

                      3. Goals Turn Our Largest Goals into Manageable Steps

                      A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

                      But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

                      Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

                      Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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                      So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

                      4. Goals Encourage You to Take Action

                      This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

                      Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

                      What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

                      This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

                      If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

                      So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

                      5. Goal Setting Helps You Continually Improve

                      This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

                      What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

                      The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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                      Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

                      So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

                      6. Goal Setting Keeps You Accountable

                      Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

                      For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

                      A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

                      Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

                      So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

                      7. Goals Make You Feel Good

                      Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

                      Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

                      Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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                      If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

                      So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

                      8. Goals Help You Live Your Best Life

                      I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

                      Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

                      Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

                      There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

                      Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

                      So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

                      Final Thoughts

                      These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

                      If I could leave you with something, it would be this:

                      Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

                      More Tips About Goals Setting

                      Featured photo credit: Unsplash via unsplash.com