Estrogen is a hormone that is essential for overall functioning in both men and women. The three types of estrogen, estrone, estradiol, and estriol all play different roles in our bodily functions. They help to regulate our journey through puberty, fertility, and menopause. This vital hormone reduces the risk of colon cancer and heart disease, while also helping us regulate body temperature, muscle maintenance, blood flow, collagen, and more. We’re going to cover why estrogen boosting foods are so critical during and after menopause.
It’s no secret that our bodies go through immense changes during menopause, and one change involves producing less estrogen. Menopause is characterized by very low levels of estrogen, which can lead to many mental and physical issues including anxiety and low mood. While there are medical interventions that may be prescribed, ultimately losing estrogen at menopause is a natural process.
However, nutrition is a safe and effective way to get some more estrogen to help you during your body transformation journey. Today we’ll discuss why to consider eating estrogen boosting foods and which foods are best.
Estrogen and the Female Body
- Improves skin quality by regulating collagen.
- Regulates the production of cholesterol in the liver.
- Controls hair growth, preventing thinning or loss.
- Regulates nervous system functions to maintain temperature and enhance the feel-good endorphins.
- Preserves strength of bones.
- Increases vaginal acidity, lowering the risk of bacterial infections.
Low estrogen is linked to many different issues like:
- Anxiety
- Depression
- Mood swings
- Anger
- Irritability
- Weight gain
- Acne
During menopause, estrogen levels drop, which is the reason you may experience hot flashes and night sweats or any of the symptoms above. While this is a normal part of aging, there may also be a natural way to increase your levels.
Foods with Phytoestrogens
Phytoestrogens are a form of estrogen found in food. When consumed it will act very similar to the estrogen our body produces. Its chemical structure is similar to estrogen, and it can mimic hormonal actions. There is some concern that high intake of phytoestrogens can lead to hormonal imbalances, but the majority of evidence suggests that they are linked to positive health effects. Many studies have linked phytoestrogen intake with decreased cholesterol, improved menopause symptoms, lower risk of osteoporosis, and lower risk of certain types of cancer.
Top Estrogen Boosting Foods
Hummus
Hummus is made from chickpeas and contains 993mcg of phytoestrogens per 100g. Use it as a dip with vegetables for a healthy, balanced addition to your diet.
Flax Seeds
Flaxseeds, or linseeds, contain lignans which are a type of phytoestrogen. You use the flaxseeds as is, or grind them up. Add them to bread, salad, smoothies, cereal, and other recipes for a boost of estrogen.
Soy
Soy is naturally high in phytoestrogens, specifically isoflavones. You can eat soybeans, or edamame, for a great estrogen boosting food. It’s an easy, tasty snack. You can also enjoy soy milk or tofu which is made from soy milk. Tofu is a versatile food that can be added to any recipe like stir fry, soup, casseroles, and more.
Dried Fruits
Fresh fruits are very beneficial for the body, but they don’t have as many phytoestrogens as their dried version. Dried fruits contain nutrients, like fiber, and are very tasty, but they also have several phytoestrogens. Some of the dried fruits highest in phytoestrogens include prunes, dates, and apricots. Eat them separately, together, or as part of a trail mix.
Garlic
Garlic is a commonly used seasoning with a very potent, recognizable flavor. It is an excellent culinary ingredient, but it also has great health properties. Animal studies of garlic have shown it can influence blood estrogen levels. A month-long study with postmenopausal women found that garlic oil supplements provided protective effects against bone loss.
Sesame Seeds
Sesame seeds are fiber-packed and commonly added to Asian dishes for their crunch and nutty flavor. They are rich in many nutrients, including phytoestrogens. Studies examining sesame seed power found that it can increase estrogen activity and cholesterol in postmenopausal women. You can enjoy sesame seeds on their own, in a nut mix, or added into your favorite dish.
Live Your Best Life After 48
Estrogen is a critical hormone for us all, but it’s especially important for women over 48. Going through menopause decreases estrogen levels, leading to many unpleasant side effects. One of the best ways to combat some of these negative side effects is by consuming estrogen boosting foods like the ones listed above. But to see the best results from your body transformation journey, you’ll need a well-balanced custom program that ensures you receive all of the important nutrients.
That’s where the JOC Method can help! We not only give you the best workout plan and accountability, but we also support you make sure to fuel your body properly. Join the body academy to live your best, healthiest life after 48 HERE.
