The importance of estrogen hormone in the body
At the physiological level, menopause happens because of a decrease in the ovaries’ production of the hormones estrogen and progesterone. This process has serious health consequences. Balancing estrogen levels in the body is very important, and you need to consume estrogen-rich foods to stop the production of this hormone in the body.Fruits and Vegetables: Fruits
At the physiological level, menopause happens because of a decrease in the ovaries’ production of the hormones estrogen and progesterone. This process has serious health consequences. Balancing estrogen levels in the body is very important, and you need to consume estrogen-rich foods to stop the production of this hormone in the body.
Fruits and Vegetables: Fruits and vegetables are included in all diets and are high in phytoestrogens, the food groups that produce estrogen in women. It has been proven that 100 grams of vegetables can contain 94 to 604 micrograms of phytoestrogen. Add vegetables and fruits such as apples, plums, tomatoes, dates, papaya, broccoli, cucumbers, eggplant, squash, beets, potatoes, celery, nuts and seeds to your daily diet.
Nuts and seeds contain significant amounts of phytoestrogens and provide your body with numerous vitamins and minerals. Don’t forget to consume seeds such as flaxseeds, sesame seeds, grains such as wheat, rice, barley and oatmeal.
Soy and dried fruits: Soy is an important source of phytoestrogens. One hundred grams of this food contains about 103 micrograms of phytoestrogen. Add products like soy yogurt or tofu to your diet. In addition to soy, dried fruits are also a good source of phytoestrogens. The best option is pistachio. Almonds, hazelnuts and peanuts also contain phytoestrogens.
Cereals: Some cereal bread contains phytoestrogens called lignans. These foods include cereals such as oats, barley, wheat and rye.
Habits that increase estrogen levels:
In addition to adding estrogen-rich foods to your daily diet, you should do activities to increase the production of this hormone in the body:
Doing Aerobic Exercise: This type of exercise helps you metabolize estrogen. Exercise also produces the hormone related to the feeling of happiness. Do 30 minutes of aerobic exercise daily.
Sleep Over 6 Hours: Know that sleeping less than 6 hours a day reduces estrogen production.
Taking some supplements: Estrogen-containing supplements should be prescribed by your doctor. These supplements contain protein and other substances that help produce estrogen and other female hormones. Supplements should of course be your last choice.
How do we know if we are getting enough estrogen?
You should go to a clinic and check for estrogen levels. But here are some ways to maintain estrogen levels in the body.
Look for symptoms that indicate hormone imbalances in the body, such as irregular menstrual periods, insomnia, hot flashes, rapid mood changes, decreased fertility, and decreased bone density.
Reduce sugar intake. Research has shown that excessive sugar intake is linked to an imbalance in estrogen and testosterone levels in the body. Replace foods containing refined white flour with whole grains.