Hormone health is vital to our health. As the body’s chemical messengers, hormones are integral to a variety of processes and symptoms. At every stage of life, hormones play a role. They regulate the transition from growth to sexual desirereproduction, metabolism, skin health and more. These influential chemicals are produced in endocrine glands and travel through the bloodstream, telling tissues and organs what to do. They help control what (and when) certain processes occur in the body. Although the hormone is very powerful, it is also sensitive. This means they are easily affected by lifestyle factors: diet, exercise, stress, sleep, and more. That’s why it’s so important to include estrogen-lowering foods in your daily diet.
Read on to learn more about hormones from imbalances to endocrine disruptors, how diet affects estrogen, and 10 foods that lower estrogen.
Featured image is from Suruchi Avasthi’s interview with Roxana Saidi.
Edie Horstman
Edie is the founder of Wellness with Edie, a nutritional coaching company. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Hormone imbalances are more common than you think
Hormonal imbalances are very common these days. Research shows that more than 80% of women suffer from hormonal imbalance. polycystic ovary syndrome (polycystic ovary syndrome)polycystic ovary syndrome), for example, affects approximately 5 million women in the United States. This makes this condition one of the most common hormonal endocrine disorders in women of childbearing age.
Essentially, when you have a hormonal imbalance (which is also common in men, by the way), you have too much or too little of a specific hormone. Things can go wrong when your endocrine glands don’t produce enough (or too much) of a specific hormone. From high cortisol to low testosterone, fluctuations in hormone levels are often the result of lifestyle factors. While hormone levels should fluctuate throughout your life (Hello, pregnant! ), chronically high levels or chronically low levels can wreak havoc.
6 major hormones
There are several main hormones in the body:
- cortisol is our main stress hormone.
- T3 and T4 are our two main thyroid hormones.
- Melatonin Controlling our sleep and wake cycles (i.e. our circadian rhythm).
- Progesterone and Testosterone Involved in reproduction; they are often called the “female” and “male” hormones because progesterone is produced primarily by the ovaries and testosterone is produced primarily by the testicles.
- insulin The cells in your body need to properly utilize the glucose in your blood.
- estrogen Plays an extremely important role in the functioning of both the female and male body.
What is estrogen?
Estrogen, often called the “female sex hormone,” is one of the most important chemicals in all bodies, including men’s. While estrogen plays a variety of roles and has many uses, it is the primary leader in the female reproductive system.
With the specification menstrual cycleestrogen affects the urinary tract, heart and blood vessels, bones, breasts, skin, hair, brain, etc. Women’s ovaries make up the majority of estrogenbut the adrenal glands and fat cells also produce estrogen.
Your body produces three different types of estrogen:
- Estradiol. Most common type among women of childbearing age.
- Estriol. The main estrogen associated with pregnancy.
- Estrone. The only estrogen the body produces after menopause.
Why do we need estrogen?
In addition to its importance in developing and maintaining the reproductive system, estrogen is necessary for fertility and maintaining health. Healthy, regular menstrual cycle. We also need estrogen to maintain bone density, positive mood, and healthy cholesterol levels. In addition, estrogen also helps Cognitive function and overall energy.
endocrine disruptors
Like any imbalance in the body, unstable estrogen levels can cause adverse effects. Most notably, irregular menstruation and mood changes in women, and infertility/erectile dysfunction in men. For an imbalance to occur, either estrogen is too high, or the hormones that balance estrogen are too low. For example, this could mean that a woman’s progesterone is too low and a man’s testosterone is too low. hormonal birth control It certainly affects estrogen, possibly causing hormonal imbalances long after you stop taking it.
also, endocrine disruptors (natural and synthetic compounds that interfere with hormonal function) can negatively affect hormonal balance. From plastic water bottles to personal care productsreceipts, pesticides, etc. Even in small doses, they can have a lasting impact. If possible, buy natural cleaning products, refuse to print receipts, use reusable water bottles instead, and use beauty products that are free of harmful chemicals.
Estrogen Dominance: Signs and Symptoms
Women are often diagnosed as estrogen dominant when estrogen levels are chronically high (especially compared to other sex hormones circulating in the blood). Unfortunately, estrogen dominance can cause a host of unpleasant symptoms if not properly balanced with other sex hormones:
- hair loss
- low libido
- Poor sleep quality
- cold hands and feet
- digestive problems
- Breast tenderness or swelling
- fatigue
- frustrated
- noncancerous breast lump
High levels of estrogen can also cause polycystic ovary syndrome, uterine fibroids, irregular menstrual cycles, and thyroid dysfunction. Men may also suffer from estrogen-related problems. also, increased estrogen It is a risk factor for breast cancer, ovarian cancer and endometrial cancer in women and prostate cancer and breast cancer in men.
The good news is that many lifestyle changes can lower estrogen levels naturally. In addition to eliminating endocrine disruptors from your home, Combined with meditation Finding happy ways to move your body is key. Additionally, a low-estrogen diet is a practical, sustainable way to help balance hormones.
How diet affects estrogen
Research shows specific diet Linked to high estrogen levels. For example, the Standard American Diet (SAD), which features traditional red meat and dairy products, processed foods, sugary foods, and refined grains, may lead to hormonal imbalances.
It’s more important than ever to take inventory of what you’re putting into your body. Traditional animal products (especially dairy, chicken, and fish) contain high amounts of estrogen. Essentially, hormones have been used for decades to speed up animal growth. Unfortunately, synthetic estrogens and testosterone are the most common. Not only are these synthetic hormones harmful to animals and us consumers, they also cause environmental problems.
Diet to maintain hormonal balance
If you regularly eat conventionally raised animals, consider switching. Rest assured, you can eat animals without added hormones within budget. First, look for labels like “rBST-free,” “organic,” and “pasture-raised.” Otherwise, simply reducing your animal intake (replacing more plant foods) can help balance excess estrogen in your body.
Make snacks and meals regularly with fresh fruits, vegetables, nuts, seeds, legumes and nutrient-dense, minimally processed grains. Healthy fats in plant-based foods are also important. Think almonds, avocados, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini and walnuts. Finally, load a lot of green leafy vegetables Aids the body’s natural detoxification pathways. A well-functioning liver is essential for breaking down excess estrogen. Vegetables such as broccoli, kale, cabbage, kale and bok choy contain compounds that support estrogen receptors.
10 foods that lower estrogen
The million-dollar question: Can you lower estrogen levels through diet? Long short is a sure thing – it’s possible. Eating these 10 estrogen-lowering foods can help remove excess estrogen from your body and help produce other necessary hormones.
- arugula
- avocado
- broccoli
- carrot
- coconut oil
- Egg
- mushroom
- Pomegranate
- red grapes
- whole grains
arugula
Among other leafy green vegetables, arugula has Anti-cancer and estrogen blocking properties. It is also rich in vitamin C, an immune booster. Although it is bitter green, a simple massage with coconut oil and lemon juice can help remove some of the bite marks.
avocado
Research shows that avocados can help reduce the absorption of estrogen and increase testosterone levels. They may also improve heart health and help increase feelings of fullness. We need enough healthy fats to produce hormones, and avocados are a great source of their building blocks.
broccoli
Cruciferous vegetables, such as broccoli, Brussels sprouts, and cauliflower, help our livers metabolize estrogen. Adding a variety of these ingredients can help with hormonal balance.
Honey Roasted Carrots with Spicy Citrus, Sage and Chili
Raw carrots, in particular, are incredibly effective at flushing excess estrogen from the body. Carrots are mostly made of indigestible fiber, which can help flush out excess estrogen. Just one or two raw carrots (not baby carrots) per day will do the trick.
These Lemon Tarts with Orange Blossom Whipped Cream Are Miraculously Dairy-Free
Coconut contains many beneficial compounds such as minerals and medium-chain fatty acids. Coconut oil has been shown to protect the liver from the effects of excess estrogen (and toxins in general). Since a buildup of toxins can lead to estrogen dominance in the body, coconut oil is a versatile ingredient that can be added to your morning matcha, blended into baking, and used as a healthy fat in soups. Look for organic, cold-pressed, and unrefined coconut oil.
Egg
To give your liver a leg up (boosting detoxification pathways), eating sulfur-containing foods ultimately helps remove excess estrogen. Like onions and garlic, egg yolks are an excellent source of sulfur. Pasture-raised eggs also contain healthy fats, which are essential for hormone production.
mushroom
Oyster mushrooms, in particular, contain compounds that may block aromatase. The main function of aromatase is to produce estrogen. Therefore, mushrooms can help reduce estrogen in the body. In addition to edible fungi, functional mushrooms May help balance hormones in the body.
Kale, Persimmon and Pomegranate Salad
Antioxidant-rich pomegranate seeds contain a natural compound that inhibits the enzyme that converts estrone into estradiol. In other words, pomegranates can help regulate excess estrogen in the body.
red grapes
Red grape skins contain resveratrol, a chemical that blocks the production of estrogen. In addition to being an antioxidant, resveratrol also helps remove excess estrogen from the body. Foods rich in resveratrol can also help lower testosterone levels.
whole grains
When choosing cereals, make sure to buy 100% whole grains, preferably in their entirety. For example, use quinoa seeds or whole oats instead of instant oatmeal or wheat bread. Whole grains retain a wealth of nutrients, including fiber and hormone-balancing B vitamins. Whole grains stabilize blood sugar and are important for estrogen balance.
