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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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com