After writing, foods high in protein, foods high in, foods high in calcium, and how to balance hormones?, we are now writing foods high in estrogen for balanced hormones. Estrogen is a group of hormones, which helps in the growth and development of the female reproductive system. Estrogen is also known as a sex hormone. Estrogen is created by the adrenal glands and fat cells. At the time of menstruation, the estrogen hormones prevent the development of the uterine lining. Estrogen levels start depleting if there is no fertilized egg. Estrogen is also responsible for the development of bone as it works along with Calcium, Vitamin D and other hormones. Apart from development, estrogen influence sexual function, metabolism, reproduction, tissue function, response to urgent situation. It balances cholesterol level, bone development, and is important for pregnancy too, and many other functions. So, now you know how major role does estrogen plays in the body. To have balanced estrogen level, we have suggested below some of the best foods high in estrogen for balanced hormones.
Symptoms of Low Estrogen Levels:
- Losing interest in sex.
- Pain during intercourse.
- Mood swings
- Night sweats
- Hot flashes
Foods High in Estrogen for Balanced Hormones
1.) Dried Fruits are High in Estrogen
Dried fruits are among the greatest foods, which are high in estrogen for balanced hormones. Such foods mainly include dates, dried apricots, and prunes. These fruits help balance your estrogen levels in a bigger way. They also work as a healthy snack, which prevents you from the unhealthy munching. These fruits include phytoestrogens, which work in the same manner as the way estrogen act in the body. Thus, making for any shortages you may have in estrogen. It give you the same effect as you would have generated with more estrogen in the body.
- Remember that the drying process assembles all parts of the fruit. So you’ll be consuming more Vitamins and nutrients from them.
- Along with it you will also be consuming more sugar. So, consume dried fruits in limited quantity.
2.) Beans are High in Estrogen for Balanced Hormones
Beans are regarded as one of the most healthy foods, also high in estrogen for balanced hormones. It is because of their richness in fiber content and also ability to lower cholesterol level. These foods are also high in phytoestrogen. Being rich in protein content too, you’ll often see beans in vegetarian dishes. Also, because of high fiber content they help keep you full for a longer period, and are digested slowly by the body. These are useful in losing weight as well.
- Go for your favorite bean, and most probably it will have an enough amount of phytoestrogens in it to assist you to balance your hormone levels.
- Beans can be a great side dish and are a staple food for various types of cuisine.
- You can also include it to soups to thicken and add texture.
3.) Flax Seed to Treat Estrogen Hormone Imbalance Naturally
Flax seed is brilliant way to get more estrogen into your body. You can either consume them directly or add them to other foods. Just include them to your diet if estrogen is a worry. Flax seed is rich in fiber, which help you feel full for a longer period after a meal. It also helps speed up slow digestive system. Flax seed is an essential food for weight loss because of being rich in fiber. It also helps lower cholesterol levels effectively.
Moreover, Flax seed is an excellent source of omega-3 Fatty acids as well. Such form of omega-3 helps keep arteries from getting hard, thus prevent from strokes and heart attacks. Plus, it also give other heart healthy benefits. The best way to incorporate flax seed is to add it into soups and smoothies. You can also sprinkle it on your salad.
4.) Soy Milk to Prevent Estrogen Hormone Imbalance Naturally
Soy milk is processed from soy is one of the most excellent ways to boost your estrogen level for balanced hormones. Soy milk is also a good source of phytoestrogen. It is easy to consume and is an excellent way to maintain estrogen level quickly and easily.
Drinking soy milk can help prevent some of the symptoms linked to post menopause by helping to reinstate some of the estrogen with the help of phytoestrogen present. Soy milk is also a great source of calcium, same as cow’s milk.
5.) Soybean as a Food With High Estrogen Levels
Soybeans are fully loaded with fiber and protein content. Even a small serving of soybean is enough to meet your daily need of protein and fiber. Add them to your meal to help balance your daily need, especially if it is short in either protein or fiber. Soybean helps maintain your iron and magnesium levels and as well as calcium and potassium levels.
- Consume edamame in a raw form of soybean and use it as a snack or appetizer.
- You can also add cooked soybeans in your salad or in a soup.
- Soybean do not have a strong flavor, so they mingle easily in many foods.
6.) Wholegrain Foods With High Estrogen Contents
If you are into grain, you need to choose the right food that can help you balance estrogen levels. Most of you may avoid grains due to their digestive reasons. But they are as healthy as other foods to get a balanced diet, if consumed in moderation. However, when you choose grain, go for 100% whole grain, and if possible in their whole form. For example, buy whole quinoa seeds or whole oats in place of instant oatmeal, whole wheat bread, or other processed food.
Whole grains have more nutrients, fiber and hormone balancing B vitamins as compared to their refined form. They also regulate your blood sugar level, which is the way to a healthy hormone level. When your glycemic index is out of order, your hormone imbalances. Eat timely to keep your blood sugar stable and go for fiber rich whole grains instead of processed. Take 1/3 cup serving per day for the best glycemic index.
7.) Sweet Potato as a Food with High Estrogen Levels
It is best to consume your complex carbs from root vegetables in place of grains. Sweet potato is one example of it. Sweet potato is full of vitamins, minerals, and antioxidants. Sweet potatoes are also easy to digest. Such qualities makes sweet potato, a perfect food for weak stomach. These are excellent for your hormones because of high content of magnesium, B vitamins and tryptophan. They also include a large amount of potassium which helps aid bloating and gas. Consuming sweet potatoes is a good way to balance mood, enhance skin, and reduce carbohydrate craving.
8.) Dark Chocolate to Treat Estrogen Hormone Imbalance
Mostly people like dark chocolate and is good for health. It is one of the best ways to balance hormones. You must go for 100% dark chocolate or cacao rich chocolate. The darker the chocolate, the richer it is in antioxidants and nutrients. It also contains the less amount of sugars and milk.
- Consuming a square of pure dark chocolate every single day is an excellent way to lower stress hormones in your body which makes estrogen in balance.
- Dark chocolate is also helpful in reducing cravings and also helps improve blood pressure and stress levels.
9.) Chickpeas to Prevent Estrogen Hormone Imbalance
Chickpeas are known to be a natural source of phytoestrogen. However, it is not actually an estrogen, but does a great job of substituting for it. The most easy way to consume chickpeas is in the form of hummus. Falafel is another popular way to consume. Chickpeas don’t have much flavor of their own, so it is easy to mix them with other foods, spices, and seasonings.
Chickpeas are also rich in fiber and protein content, which makes them a great substitute for meat. They keep you full for longer because of that combo of fiber and protein.
10.) Almonds to Avoid Estrogen Hormone Imbalance
Almonds are a great food to balance your hormones. They provide magnesium, protein, Vitamin E, B vitamin, zinc, and manganese. Each of these nutrients help to relax your body and mind. Almonds also help nourish your hormones. They are amazing for your heart as well. When your estrogen levels are not balanced, you feel stressed. Over time the stress can really affect your heart. So, even a small amount of almonds can help to relax. Consume an ounce of almonds a day, or about 20 raw nuts, for more benefits. You can also go for 2 tbsp raw, not roasted, almond butter as a substitute.
Other Ways to Raise Estrogen Levels
1.) First Check if You Have Low Estrogen
Low estrogen is a result by the onset of menopause, however many other behaviors or physical problems can be the cause. It includes less function of the ovaries, when you have eating disorder, excessive exercise that cause low body fat, certain fertility drugs, childbirth and breastfeeding. The symptoms of low estrogen include hot flashes, low of sex drive, menstrual irregularity, and amenorrhea (absence of menstruation), and low mood and reduced low bone density. If you are experiencing these symptoms then visit to doctor.
As the normal estrogen levels in the women before the menopause ranges between 50pg/mL to 400 pg/mL. Generally, estrogen levels fluctuate in normal people. There are many other test are important to detect the actual problem. It also includes testing the level of other hormones like progesterone, FSH, LH etc.
2.) Go Easy While Exercising
Low estrogen has been connected with excessive exercise you do on regular basis. If you do workout 30 minutes per day it will help you to prevent the heart disease, obesity and other problems. But make sure you are not doing exercise more than 30 minutes. If you want to raise your estrogen level then you need to try modifying/ or limiting your exercise routine.
As excess workout helps you to reduce body fat, which result in estrogen don’t find the place to get store. The main reason why athletes sometimes experience irregular menstruation is intense exercise. You just have to perform mild to moderate exercise to maintain the normal level of the estrogen. Avoid excessive strenuous exercises.
3.) Go for Balanced Diet
Eating healthy meals can help you to balance the estrogen level in your body. Especially, avoid refined carbohydrates and sugars like cereals, bagels pretzels, and mostly the processed food. Instead add more fibers and food rich in protein in your diet.
Carbohydrates simply break down into glucose and other absorbable sugar. These carbohydrates increases insulin and impair the proper function of natural estrogen. Foods that low in fat and rich in fibers that helps to increase your estrogen level. Add just sufficient amount of fresh fruits and vegetable in your diet and make sure you add those vegetables and fruits which has more fiber.
4.) Visit to Doctor for Hormones Therapy
If you have low estrogen level in your body then your doctor will recommend hormone therapy. Basically there are 2 types of estrogen hormone therapy: systemic hormones therapy and low dose vaginal products. This includes risks and benefits. You should consult about this with doctor that the therapy is right for you or not.
5.) Quit Smoking
Cigarette consists of content that significantly affect the production and also the metabolism of estrogen of the body. You just increase the estrogen production and cure numerous health problem by giving up tobacco away.
- Simply decide why you want to quit. Know the harmful effects of cigarette on your body.
- Make a plan when you will give up.
- Execute the plan. Make sure once you set the goal then follow it till you reach your goal of quitting cigarette. Consider seeking therapy.
6.) Drinking Coffee
Caffeine is natural ingredient that stimulates many hormones, including estrogen. You need to drink 2-3 cups of coffee to raise the estrogen level. Drink black coffee or with some milk and avoid sugar.
How to Raise Cortisol Levels?
1.) Determine Whether You Have Cortisol
Cortisol is one of the hormones that help to in maintaining the stress level. The level of cortisol increases when you are under physical or emotional stress, such as strenuous activities like injury or infection. Visit to doctor to check the amount of hormones in your blood to reveal your level. Cortisol level can also be detectable by your saliva but your doctor has to perform some of the saliva test at different level.
Just notice the symptoms of low cortisol that include muscle weakness, loss of appetite, low blood pressure, chronic fatigue, dizziness, fainting, increase in anxiety, hypoglycemia, severe PMS and inability to cope with stress.
2.) Talk to Doctor about the Hormone Therapy
If your body has low cortisol hormone level than your doctor will recommend you to cortisol hormone therapy. It is involved taking prescriptions bio identical cortisol. The hormone has very big advantage for individual suffering from adrenal fatigue, however consuming bio identical cortisol may interfere with your body’s natural cortisol production. You just need to discuss the detail with doctor and know the prescriptions if you needed.
3.) Ways to Reduce the Stress Level
Cortisol Production increases when you are in the stressful condition. Repeated burst of cortisol may cause adrenal glands to become fatigue. When your body is stress free then the cortisol increases gradually in your system instead of being produced in once in a high pressure situation.
- Try to write blog writing, journal writing, yoga or you can even do meditation which is one of the best ways to get rid of stress.
- Try to spend more time with your friends or family instead of being alone.
- Whenever you feel like your stress level is rising, you should stop and take a few deep breaths.
4.) Have Enough Sleep
Cortisol production is highest during the deep sleep. If you want to maintain the adequate cortisol levels, you need to get 6-8 hours of sleep.
Try to go to sleep at the same time every night. If your sleep cycle is regular, your adrenal glands will adapt the secrete hormone at a particular time. Irregular sleep makes your adrenal glands to sense when to secrete hormones. You need to have a quiet and peaceful environment for proper sleep which makes the adrenal glands to work properly.
5.) Take a Healthy Diet
Taking a healthy diet is necessary for your body to perform its function properly. Avoid eating foods that are high in trans-fat and cholesterol that increase the cortisol level at high pace. Instead of these foods, go for plenty of whole grains, vegetables and fruits. Better to add a citrus fruit in your diet which break down the enzymes that increase the cortisol production. Best is to add a grapefruit in your diet to boost the cortisol production.