During menopause, estrogen levels decrease, so we must incorporate foods that help us balance them into our diet. The phytoestrogens of herbs can also be favorable. When we reach menopause, estrogen levels drop drastically and begin to cause symptoms and discomfort. That is why, during this stage, adding foods with estrogen in the diet become essential. These hormones regulate aspects such as menstruation and its cycles, the ability to reproduce and the growth of the mammary glands. Next, we tell you what foods favor the production of estrogen so that you incorporate them into your diet.
Estrogens are mainly female sex hormones, which are produced in the ovaries and in the adrenal glands. They play a fundamental role in the development of women during puberty and are responsible for the growth of the mammary glands, the appearance of menstruation and other changes that occur in the female body.
“They also contribute to the maturation of the vagina, uterus, endometrium and fallopian tubes”.
During this stage estrogen levels increase and remain stable until menopause appears, when they decrease considerably.
Types of Estrogen
- Estrone: It is the least abundant and is synthesized in the ovary and adipose tissue from progesterone.
- Estradiol: It is the type of estrogen that is found in greater quantity during the fertile time, it is synthesized from testosterone.
- Estriol: It is produced in large quantities during pregnancy and is obtained from androsterone.
In addition to those mentioned above, perform many other functions in the body such as:
- They act on bone metabolism preventing the loss of calcium.
- They influence the metabolism of fats and cholesterol in the blood; they participate in the production of good cholesterol, HDL.
- They have an important role in the formation of collagen; in addition, they also influence the appearance of nails and hair.
- Alterations in estrogen levels can cause mood swings.
- They stimulate skin pigmentation in nipples, aureoles and genitals.
Menopause and Estrogen Levels
With 20 years, our hair, nails and skin shine, we have regular menstrual cycles, and no signs of hot flashes, cold sweats or vaginal dryness. However, time passes and with the arrival of menopause there is a decrease in the production of estrogen. What gives women their femininity is estrogen. Therefore, by decreasing their levels, hair loss, osteoporosis and weight gain may occur. Also, there are changes in behavior and mood such as fatigue, depression, anxiety, insomnia or irritability. It is time to make the necessary changes in our diet to incorporate foods that increase the levels of these essential hormones.
Incorporate Foods with Estrogen into your Diet
These are some of the foods that can be easily incorporated into our diet to help increase the level of estrogen:
- Fruits: apples, cherries, dates, papayas, plums, pomegranates, tomatoes.
- Vegetables: alfalfa, beet, carrot, celery, cucumber, eggplant, garlic, olives, parsley, peppers, potatoes, squash, rhubarb.
- Cereals: barley, hops, oats, brown rice, wheat.
- Beans: soybeans (soybeans and soy products), chickpeas, beans, lentils, white beans, red beans, peas.
- Others: parsley, sage, cloves, garlic, licorice, flax seeds.
You probably already use many of these foods and you may also need to include some supplements made from natural herbs, something women have always used. These herbs contain plant estrogens, or phytoestrogens, which can produce effects similar to estrogen and relieve, in this way, some of the symptoms of menopause such as hot flashes, night sweats, vaginal dryness and cramps.
- Flower of passion (passionflower)
- Black Cohosh
- Dong quai (Angelica grass)
- Wild yam
- Licorice Root
You can find these natural herbs for menopause in any herbalist and in some places it is also possible to get them online.
However, we must mention that the consumption of supplements for the increase of estrogen can cause adverse effects. In this sense, some studies have linked hormone therapy during menopause with some types of cancer. Therefore, it is important to consult a specialist before starting to take these types of supplements. Finally, some women have a genetic predisposition to suffer more from menopausal symptoms. Unfortunately, there is no way to predict, with certainty, how each woman’s body will respond to the changes that accompany menopause. The best advice is to try to eat as varied as possible and do not forget to include foods and natural remedies with estrogen in the diet, as they can make life easier for us, at least, minimizing those annoying symptoms.
And you, do you use any of these resources? Do you have any other advice to share with us?