Estrogen is a crucial hormone in the body, especially for the sexual and reproductive health of women. It fluctuates naturally throughout the menstrual cycle and decreases after menopause. There are three main types of estrogen: Estrona, which appears after menopause, estradiol, the most powerful estrogen during the reproductive years, and striol, the primary estrogen found during pregnancy. Estrogen plays an important role during puberty by developing secondary female characteristics, regulating menstrual cycles and supporting ovulation. It also influences important processes in skeletal, cardiovascular and central nervous systems, which affect general health. Maintaining balanced estrogen levels is key, since both high estrogen and low estrogen can lead to various health problems.
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What causes the estrogen imbalance?
High estrogen levels can be caused by excess body fat, hormonal medications, chronic stress and exposure to xenoestrogens (which are found in plastics, pesticides and other chemicals). Common high estrogen symptoms include weight gain, swelling, humor swings, heavy periods and breast sensitivity. On the other hand, low estrogen levels can occur during menopause, but can also be caused by factors such as excessive exercise, eating disorders and chronic diseases. Under -estrogen symptoms include irregular, suffocation periods, night sweats, humor swings and vaginal dryness. Maintaining balanced estrogen is essential for better health and well -being.
7 food to help balance estrogen levels
Balancing estrogen levels through your diet is one of the easiest ways to support your body. Whether you are dealing with high or low estrogens, certain foods can help restore balance.
Here are 4 foods to reduce high estrogen:
1. Cruciferous vegetables:
The broccoli, cauliflower, Brussels and collized cabbage are rich in indol-3-carbinol, a compound that helps the liver to process and eliminate excess estrogen.
2. FIBER RICH FOODS:
Whole grains, fruits, vegetables and legumes such as lentils and chickpeas can help reduce high estrogen by promoting healthy digestion and detoxification.
3. Swax Sweeds:
These small but powerful seeds are rich in lignans, which help join estrogen receptors, which potentially reduce excess estrogen in the body.
4. Green tea:
Green tea is loaded with antioxidants and compounds that support hormonal balance and general health, so it is an excellent drink to handle estrogen levels.
Read too: 5 habits that could be ruining your hormones (and the foods that fix them!)
Estrogen imbalance affects general health.
Here are 3 foods to increase low estrogen
1. Soja products:
Tofu, Tempeh and soy milk are full of phytoestrogens, compounds based on plants that mimic estrogen in the body, which helps relieve low estrogen symptoms.
2. Nuts and seeds:
Almonds, sunflower seeds and sesame seeds are excellent sources of healthy phytogens and fats, which help promote hormonal balance.
3. Fruits and vegetables:
Apples, carrots, cherries and ñames are rich in phytrogen and essential nutrients that support hormonal regulation and balance.
Legumes: chickpeas, lentils and beans are excellent sources of phytogens based on plants that can help balance estrogen levels.
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8 Lifestyle tips to balance estrogen naturally
In addition to eating adequate foods, their lifestyle options play an important role in maintaining balanced estrogen levels.
1. Keep a healthy weight:
Additional body fat can increase estrogen levels. Stay active and eat a balanced diet is key to maintaining a healthy weight.
2. Handle stress:
Chronic stress can interrupt hormonal balance. The incorporation of stress reduction practices such as yoga, meditation and deep breathing exercises in their daily routine can help maintain stable estrogen levels.
3. Exercise regularly:
Regular physical activity helps regulate hormones and relieves the symptoms of estrogen imbalance, such as humor changes and weight gain.
4. Avoid xenoestrogens:
The synthetic estrogens found in plastics, pesticides and personal care products can interfere with the natural levels of estrogen of your body. Look for organic and natural alternatives to reduce exposure.
5. Limit alcohol and caffeine:
Both alcohol and caffeine can affect estrogen metabolism. Limiting your intake of these substances can help maintain hormonal balance.
6. Sleep of quality:
The dream is crucial for hormonal regulation. Point 7-9 hours of repairing sleep every night to support general health and balance your estrogen levels.
7. Stay hydrated is also essential:
Drink a lot of water and try to add sugarless drinks to your daily routine. Fruits that have a high water content, such as watermelon and cucumbers, also help keep their body hydrated.
8. Add herbs to your daily diet:
Ayurvedic herbs such as Ashwagandha, Shatavari and Guduchi are commonly recommended to support hormonal balance.
If you are fighting with hormonal imbalances, regular controls with your medical care provider are important to monitor your estrogen levels and address any early problem.
The final result:
Balance estrogen is more than a diet: it is about adopting a holistic approach that includes healthy lifestyle, exercise and regular health monitoring. By making small adjustments in your daily routine, you can support the natural hormonal balance of your body and improve your general well -being.
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