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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 August 21, 2018

                      30 Brilliant Camping Hacks I Wish I Knew Earlier

                      30 Brilliant Camping Hacks I Wish I Knew Earlier

                      Ah, camping. The great outdoors, the campfires, the food you’d never eat in civilised society: it’s a wonderful experience.

                      That said, things can get a little bit tricky when we are left to the mercy of Mother Nature. Here are 30 fantastic camping hacks you can use to make your camping experience as wonderful as possible!

                       1. Use sage to repel mosquitoes.

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                        Place some sage in your campfire and the smell is sure to ward off any pesky mosquitos.

                        2. Liquid soap + cotton balls = no ticks.

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                          crateandbarrel.com

                          If you or one of your fellow campers is having trouble with a tick, place the soap-soaked cotton on the tick for 20 seconds. The tick will eventually stop chewing and will come away with the cotton ball. If the tick was attached for a lengthy amount of time you may want to consider keeping it in a container so that you can test it for Lyme disease later.

                          3. Use an acorn cap as a whistle if you get lost.

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                            smallhomebigstart.com

                            It’s remarkably easy to get lost whilst camping. Here’s a full tutorial on how you can transform an acorn into a whistle!

                            4. Corn chips for kindling!

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                              Doritos are a great way to start a fire, just be careful!

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                              5. Use the rest of the chips for nachos.

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                                Nachos are easy to pack, light and simple to make. Plus they’re incredibly tasty.

                                6. Use compact, microfibre towels!

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                                  rei.com

                                  These towels are incredibly easy to store and dry within an hour of use. Buy them here.

                                  7. Wrap duct-tape around your water bottle for emergencies.

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                                    briangreen.net

                                    You never know when you might need some.

                                    8. Make lamps out of jars and solar disks.

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                                      campwander.com

                                      Get all the info you need here.

                                      9. Sangria!

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                                        We know what’s really important. How to here!

                                        10. One water bottle will hold eight eggs.

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                                          By keeping all your eggs in a bottle you save time and hassle. Plus, no need to carry extra bowls or a whisk!

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                                          11. Johnson’s Baby Creamy Oil is a surprisingly good mosquito repellent.

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                                            Keep the bugs and the bug repellent smell at bay.

                                            12. DIY shower.

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                                              All you need is a watering can and a large jug. Here’s the full instructions.

                                              13. Keep sandpaper handy to light matches.

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                                                craftaholicsanonymous.net

                                                Glueing some sandpaper to the lid of a tupperware box where you can also store matches is a foolproof plan.

                                                14. Make s’moreos easily.

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                                                  snackhacks.org

                                                  15. MarshJell-o shots.

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                                                    Learn how to make these delicious things here!

                                                    16. Or dip those marshmallows in Bailey’s. 
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                                                      Toast the marshmallow first and then dip it in Bailey’s.

                                                      17. Turn a bottle into a spoon.

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                                                        It’s that easy!

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                                                        18. Grits repel ants.

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                                                          sleepychef.com

                                                          Just sprinkle grits wherever you see ants.

                                                          19. Deodorant can be used to combat itchiness.

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                                                            wikihow.com

                                                            20. Wrap your meat in cabbage to stop it from burning.

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                                                              That’s not an innuendo, it really will! The moistness in the cabbage creates the perfect barrier.

                                                              21. Foam noodles will stop any injuries.

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                                                                andybaird.com

                                                                For any fellow clumsy people, you know how possible it is to smack your head and cause serious injury. Placing a foam noodle on the awning strut narrows down at least one accident waiting to happen.

                                                                22. Carry some essentials in a small tin with you at all times.

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                                                                  You never know what you’ll need and when.

                                                                  23. Take toothpaste dots instead of a whole tube.

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                                                                    Let the drops dry out over 3 days, add a little baking soda and put them in a resealable bag.

                                                                    24. Use a stick to secure your tent.

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                                                                      By placing a stick in the main centre line you ensure the pressure is even throughout, which will stop the grommets being pulled out.

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                                                                      25. Vacuum seal your food before you leave.

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                                                                        26. Popcorn on the campfire.

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                                                                          Popcorn that you can place on the stove at home can also be popped over a campfire. You can also make your own using this tutorial.

                                                                          27. You can even make bacon and eggs over it.

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                                                                            realfamilycamping.blogspot.co.uk

                                                                            That’s right! Full instructions here.

                                                                            28. Keep your toiletries handy.

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                                                                              myshowerline.com

                                                                              Buy this magnificent contraption here.

                                                                              29. Compact, unbreakable cups!

                                                                              silicone-cups
                                                                                reuseit.com

                                                                                Get them while you can!

                                                                                30. Tic-Tac boxes are great for storing ingredients.

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                                                                                  seattlesundries.com

                                                                                  With these 30 camping tips and tricks, you can work DIY magic into nearly every aspect of camping, and make your next camping trip a comfortable, easy blast. Good luck!

                                                                                  Featured photo credit: Unsplash via unsplash.com

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