The work that hormones do is subtle, yet they fall out of balance. Many women have underlying hormonal imbalances that make it difficult to maintain a healthy weight.
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If you have low estrogen levels, you can use these estrogen-rich foods to get you back to where you need to be. Also, you can use this list as a way to avoid foods high in estrogen if you are high on the hormone. But before you give into living with the discomforts of hormonal imbalance, let’s look into the causes of hormonal imbalance.
The hormonal health of any woman depends upon the delicate ropewalk of progesterone and estrogen. Estrogen is meant to be the predominant hormone in the first half of the menstrual cycle and progesterone the predominant one in the second half. At the base of the problem there is something called estrogen dominance – which means there is too much estrogen and not enough progesterone present in the body. The symptoms of this are hot flashes, fatigue, headaches/migraines, night sweats, incontinence, forgetfulness, difficulty falling asleep, irregular bleeding, lower libido, osteoporosis, depression, etc.
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The common causes of hormonal imbalance and estrogen dominance include taking HRT (Hormone Replacement Therapy), exposure to environmental poison, eating non organic and estrogen pumped animal products, stress, and dangerous cosmetics.
Estrogen-Rich Foods
Dried Fruits
Dried fruits, especially dried apricots, dates, and prunes, can help balance your estrogen levels in a big way. They are also a healthy snack that can keep you away from the vending machine with a sweet and satisfying chewiness, as well as added fiber. These dried fruits contain phytoestrogens, which will mimic the way estrogen is used by the body, helping to fill any shortages you may have in estrogen, and producing the same effect as if you had generated more estrogen in the body. Dried fruits are best eaten in the spring, and the best fruit for estrogen are apricots, dates, and prunes.
Flaxseed
Flaxseed is the best way to help get more estrogen into the body. You can either eat them directly or add them to other foods, just be sure to add them to your diet if estrogen is a concern. Flaxseeds are high in fiber, and will therefore help you feel full during and after a meal, and help a sluggish digestive system. They are often recommended for weight loss because of their fiber content, and can help lower cholesterol as well.
Sesame Seeds
They contain phytoestrogens, and you can also use sesame seed oil if that makes it easier, as they both contain lignans with possess the phytoestrogens. They are loaded with fiber, and they are also a great source of minerals.
Chickpeas
Chickpeas are a natural source of phytoestrogen, which isn’t actually estrogen but does a good job of standing in for it. The most common way chickpeas are prepared and eaten is in the form of hummus, but falafel is also a popular way to go. They are also high in fiber and protein, which makes them a great choice if you’re looking to reduce your meat consumption.
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Beans
Beans have long been considered a healthy food thanks to their high fiber content and ability to lower cholesterol. They’re also a food that is relatively high in phytoestrogen, although they seldom get attention for this feature. Because of their high fiber and protein content you’ll often see beans in a meatless main dish. They have a texture to them that helps fill you up, and they are digested slowly by the body, making them a good carbohydrate choice for diabetics or anyone looking to maintain healthy blood glucose levels.
Tempeh
Tempeh is derived from soybeans and doesn’t lose its estrogen content during the process. It can be used to help treat menopausal symptoms if you’ve been told that you are not creating as much estrogen as you used to. Tempeh is loaded with magnesium and iron, two important minerals that are sometimes hard to get enough of. This makes it a worthwhile food that you can feel good about eating, and that will help you feel satisfied long after the meal is finished.
Alfalfa Sprouts
These contain phytonutrients, while being naturally low in calories and carbohydrates, making them an easy choice for an overall healthy diet. One key to eating alfalfa sprouts is that they contain plant estrogens, which don’t have the side effects associated with other forms of estrogen supplementation.
Bran Cereal
Bran is one source of phytoestrogens that comes with other health benefits. Wheat bran has been documented as being a reliable way to increase the amount of phytoestrogens in the body, which can help balance hormones and reduce the symptoms associated with low estrogen levels.
Soy Milk
Soy milk is derived from soy of course, and therefore gives the same benefits as tofu, tempeh, and soybeans in regards to the phytoestrogen it contains. It just happens to be in an easily consumed form, which makes it a great way to increase your estrogen numbers quickly and easily. Drinking soy milk can help curb some of the symptoms associated with postmenopause by helping to restore some of the estrogen with the phytoestrogen present.
Tofu
Tofu is also a very good way to help the body balance its estrogen levels because of the isoflavones it contains, and the way these interact with estrogen receptors. The high protein and iron content of tofu is why it has been used as a meat replacement by vegans and vegetarians for decades.
Garlic
Garlic which belongs to the onion family is also a source of isoflavonoids with about 603.3mcg of phytoestrogens per 100 grams. It is one of ingredients which is widely used in cuisines the world over.
Eating a diet rich in the above mentioned products along with good quantities of fruits and vegetables would not only ensure a smooth transition into menopause for women, but also safeguard their overall health and well-being.
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Image courtesy: womenshealthmag.com , tapgenes.com
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