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10 Superfoods To Crush Estrogen Imbalance

Last updated on : November 27 2018

Wooden letters on dark background spelling Hormones

What Is Estrogen

Estrogen is the sex hormone that is responsible for the development of female characteristics in the body. It exists in higher quantities in females than men. 

Features such as more beautiful hair and a small voice box in women are due to the high presence of estrogen in their body.

Estrogen provides the embryo with a healthy environment after the process of fertilization. And it helps women throughout the menstrual cycle.

The hormone plays a vital role in the lives of women, and so it's essential that it stays in balance. An imbalance can be detrimental to our well-being.

Causes of Estrogen Imbalance

Research shows that a mind-boggling 80% of women in the world have faced an estrogen imbalance in their lives. Either with a spike above or a drop below normal levels. 

An imbalance can occur naturally or be a result of external factors. These factors include unhealthy eating habits, stress, illness, or high cortisol levels in the body.

Women may also suffer an imbalance during puberty, perimenopause, and menopause.  

study conducted by the National Sleep Foundation found that a whopping 67% of women in the United States of America suffer from sleep deprivation, which is one of the most significant factors of estrogen imbalance in women.

Effects of Estrogen Imbalance

The results of an estrogen imbalance can be debilitating for the body. 

An estrogen dominance, in particular, may be associated with increased risks of osteoporosis and certain cancers, specifically cancers of the cervix, uterus, ovaries and possibly the breasts, according to the “American Cancer Society Complete Guide to Complementary and Alternative Cancer Therapies.”

Other ailments such as weight gain, thinning hair, fatigue, decreased or total infertility are possible too, as are painful breasts, migraines, and low libido levels.

A Healthy Diet Can Help

Although it may seem unlikely, a healthy and wholesome diet can go a long way in treating an estrogen imbalance and restoring the body to normal hormone levels.

If your diet doesn’t supply enough energy or food to make the hormones you need, it’ll prioritize production of stress hormones first because they’re essential for survival.

Consult with your doctor if you have a hormone imbalance and ask how dietary factors can help or aggravate your condition. Suggest the following superfoods to help, but also note that foods high in estrogen can hurt healthy hormonal levels.   

Wholesome Avocados

Avocados cut open revealing pit and skin

Due to the full range of health benefits avocados offer, they have fast become a go-to fruit for health-conscious people across the world. 

Not only are they packed with vitamins such as vitamin B5, B6, C, E, and K, but are also rich in nutrients such as potassium, zinc, folate, dietary fiber, and monounsaturated fats.

The plant sterols in avocados affect hormones, especially estrogen and progesterone, which are both responsible for regulating ovulation and menstrual cycles.

Avocados do not contain these hormones, but they tend to block estrogen absorption and promote progesterone production in women.

Delicious Soybeans

Soy products on wooden background

Soy contains phytoestrogens called isoflavones that may mimic the activity of the hormone estrogen in your body. Phytoestrogens are compounds found in plants that are chemically similar to estrogen.

The effects of soy isoflavones on human estrogen levels are complicated. However, soy is safe for everyone to consume in moderation and can have a modest impact on estrogen levels. 

You can indulge in soybean products such as soy milk, tofu, and edamame, plus many others. However, ensure that they are produced naturally to avoid unhealthy additives and chemicals.

Nutrient-Dense Liver

Fried liver with onion and tomatoes on wooden background

The liver is one of the most nutritious foods you can eat. It helps in the curbing of mood swings and PMS.

Eating it can provide you with instant energy and promote cardiovascular functionality.

If you are looking to detoxify your body and filter your blood out by removing excess hormones, then the liver is what you need.

Green Leafy Veggies

green leafy vegetables and vegetable smoothie

Leafy vegetables are packed with a wide range of nutrients, making it a necessity to add them to your daily diet. 

Not only are they packed with antioxidants but are also excellent sources of nutrients such as iron, calcium, manganese, and zinc.

Green leafy vegetables such as kale, broccoli, and spinach play a vital role in metabolizing estrogen in the body, facilitating a healthy balance.

Apart from this, they also help women deal with painful cramps, mood swings and bloating.

Try blitzing them into a refreshing vegetable smoothie for tasty impact. 

    Nutritious Nuts

    mixed nuts on a wooden board

    Nuts are a phytoestrogen, a natural plant source that acts as an estrogenic agent. Consuming nuts, in particular almonds, peanuts, and pistachios may help increase the estrogen in your body.

    Besides, nuts help you to tackle problems such as acne, depression, and anxiety, which are known to be the consequences of estrogen imbalance.

    So, indulge in moderate quantities of nuts for their hormonal benefits and nutrients like proteins, omega-3 fatty acids, and vitamins.

    Dark Chocolate

    Dark chocolate on grey background

    Dark chocolate contains substances that are similar to estrogen. As a result, consuming chocolate may help boost your estrogen levels. 

    Plus eating chocolate makes most people feel great, reducing levels of stress, a significant factor in hormonal imbalance. 

    Women going through their menstrual period see a dip in their magnesium and iron levels. Having a portion of chocolate provides a dose of these healthy minerals and reduces the amount of stress cortisol in the body.

    Dark chocolate is also high in antioxidants. And these may help flush out excess hormones from the body, maintaining a balance. 

    Lastly, dark chocolate has a high cocoa content and low sugar content. This combination makes it better to eat because sugar can adversely contribute to hormone imbalance.

    Red Grapes

    Red grapes closeup on orange background

    Resveratrol in the skin of red grapes and proanthocyanidin in the seeds are chemicals that work to block estrogen production.

    Resveratrol protects the heart from some diseases and acts as an antioxidant. It helps to flush out excess estrogen from the body and maintains the levels of the hormone at an optimal rate.

    Foods rich in resveratrol can also reduce the levels of testosterone in the body and aid in the treatment of diabetes.

    As a result, women with the polycystic ovary syndrome (PCOS) can benefit from eating red grapes. PCOS comes hand in hand with an increased release of testosterone in the body of women.

    Fatty Fish

    a display of fatty fish and other healthy ingredients

    Fish, mainly, fatty fish is a rich source of omega-3 fatty acids.

    Omega-3s are needed for hormonal balance because the body uses them in hormone production and function. Your body needs these vital building blocks to maintain healthy hormone levels.

    Additionally, omega-3s are effective against inflammation, which often accompanies hormone-related conditions.

    Consume fatty fish like Salmon and sardines to get your fix of omega-3s or consider taking a supplement. 

    A Mix of Seeds

    seeds scattered in a swirling pattern

    Seeds such as pumpkin seeds, sunflower seeds, flax seeds, and sesame seeds are rich in omega-3 fatty acids used in healthy hormone production and function.  

    In addition to adding seeds into your diet, you can try seed cycling to balance the hormones in your body, remove inflammation and eliminate the symptoms of PMS efficiently. 

    It's easy to eat seeds, simply sprinkle them on your salads or smoothies or add to your recipes from baked bread to pasta.  

    Nourishing Eggs

    whole eggs in shell and egg basket

    Make it a point to consume whole eggs instead of the just the whites. Whole eggs have amazing health benefits.

    When eaten as a whole, they help in maintaining a healthy reproductive system and could assist in maintaining hormone levels. 

    Being a source of antioxidants, eggs also aid in the removal of toxins from the body.

    Try an egg for breakfast regularly as a great start to your day. 

    Positive Lifestyle Changes

    Although what you eat plays a role in the maintenance of estrogen balance, there are some lifestyle changes that can benefit you too.

    Keep Hydrated

    After your night’s sleep, your body requires water to function well throughout the coming day. Try to drink 2 cups of water within an hour of waking up.

    Doctors recommend 4 liters of water every day.

    You can try adding a pinch of lemon and natural salt in the water sometimes. Not only will this enhance the taste but will also invigorate your digestion.

    Curb GMO foods

    GMO foods such as corn and aspartame aggravate hormonal issues.

    Their consumption is generally linked with depression, PCOS, infertility, and cancer.

    These foods are somewhat difficult for the body to digest and could be responsible for causing estrogen imbalances in the body.

    Avoid Sugar And Alcohol

    Sugar acts as a block to the growth of healthy yeast in the gut and can cause the leaky gut syndrome.

    Similarly, alcohol disrupts the process of detoxification and the removal of excess hormones from the body.

    You can try avoiding these for a week and see immediate results for the better yourself.

    Keep Your Body Moving

    Even though your tight schedule might prevent you from working out, walking down to your work or taking the stairs will boost your mood.

    Exercise improves your health and lowers the level of stress cortisol.

    Go for regular barefoot walks on grass to reduce stress and anxiety from your life and give a boost to your hormone health. 

    Summary

    Your diet and lifestyle can and do have an impact on your hormonal levels. And so choosing the right foods and adopting some simple lifestyle changes will reap significant benefits.

    However, be sure to consult your physician or a qualified nutritionist before making significant changes. Some foods, including those high in estrogen, can adversely affect you if taken too often and in too big quantities.   

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