Oestrogen is a hormone that, rightly so, is being discussed a lot at the moment.
It is a vital hormone crucial for various bodily functions – not just a reproductive role! It helps in influencing bone density, cardiovascular health, cognition, and mood. Nutrition plays a pivotal role in maintaining balanced oestrogen levels, impacting hormone production and activity. This article delves into how dietary choices influence oestrogen balance and overall well-being.
Understanding Oestrogen: Oestrogen encompasses a group of hormones crucial for reproductive health and beyond, made primarily in the ovaries. Imbalances in oestrogen levels can lead to a huge range of both physical and mental symptoms which can range from anxiety, depression to insomnia, weight gain, dry skin, hair loss and so much more.
Essential nutrients found in foods play key roles in supporting optimal oestrogen levels and metabolism. If you want to balance your oestrogen levels, these are the food groups that can help:
- Phytoestrogens: Plant-based compounds like those found in soybeans, flaxseeds, and legumes can mimic and support oestrogen activity, aiding in hormone balance, particularly in menopausal women.
- Cruciferous Vegetables: Indole-3-carbinol present in cruciferous vegetables help promote the breakdown of oestrogen into less active forms, reducing the risk of oestrogen dominance. Try to include foods such as broccoli, cauliflower, cabbage and brussel sprouts. Be mindful of their side effects however – they can make you a bit windy!
- Omega-3 Fatty Acids: Omega-3 fatty acids from sources like fatty fish and flaxseeds support hormone balance by reducing inflammation, crucial for optimal oestrogen levels.
- Antioxidants: Foods rich in antioxidants, such as berries, nuts, and leafy greens, protect cells from oxidative stress, supporting hormonal balance.
- Fibre: Dietary fibre aids in oestrogen excretion, preventing its reabsorption in the intestines and maintaining healthy oestrogen levels.
- Healthy Fats: Essential for hormone synthesis and cell membrane integrity, healthy fats from sources like avocados and olive oil contribute to balanced estrogen levels.
- Avoidance of Hormone Disruptors: Limiting processed foods, refined sugars, and trans fats helps prevent hormonal imbalances associated with inflammation and insulin resistance.
Nutrition significantly influences oestrogen balance. By incorporating phytoestrogen-rich foods, cruciferous vegetables, omega-3 fatty acids, antioxidants, fibre, and healthy fats while avoiding hormone disruptors, individuals can support optimal oestrogen levels and overall well-being.