Bread which contains wholegrains, such as flax, rye, wheat, barley or oats, have naturally high levels of lignans, a kind of phytoestrogen, and depending on the concentration in an individual loaf, can be an excellent way to help boost estrogen levels through food.
What foods cause high estrogen? Foods that reportedly increase estrogen include flax seeds, soybean products, chocolate, fruit, nuts, chickpeas, and legumes. Before we delve into why these foods are said to increase estrogen, we need to look at two important definitions; phytoestrogens and lignans.
1.1 pounds of white bread has 300,000 nanograms of estrogen. And 1.1 pounds of tofu has 113,500,000 nanograms of estrogen.
The foods you need to avoid include: flax seeds, dried fruits, sesame seeds, garlic, peaches, berries, wheat bran, tofu, tempeh, dairy products, meat, alcohol, grains, and legumes.
White bread wreaks havoc on all the hormones in the body. Gluten plus sugar increases inflammation in the body that causes stress on the adrenal glands (and subsequently the thyroid and gonads) and autoimmunity.
Processed foods such as cookies, bread, and other packed foods are high on preservatives, sodium, and sugar. This dangerous combination increases inflammation and stresses the adrenal glands, putting you at risk of weight gain and severe hormonal imbalance.
If you are a person who wants to attain a leaner, more defined physique, then you need to take action to lower cortisollevels and lower your carbohydrate consumption.
Exercise regularly. Research suggests that exercise can help to reduce high estrogen levels. Premenopausal women who engage in aerobic exercise for five hours a week or more saw their estrogen levels drop by nearly 19%. Cardio exercise helps the body break estrogen down and flush away any excess.
Products like eggs or milk contain high estrogen levels because they are produced in parts of the animal's body that regulate its hormones. Eating high estrogen foods can help people who suffer from various conditions related to low estrogen levels.
Oats contain phytochemicals, including polyphenols and phytoestrogens. The polyphenols found in oats may help a man to experience an estrogen blocking effect. This would prevent their body from converting too many testosterone hormones into estrogen.
Tomatoes, kiwi, citrus fruits, cantaloupe, peaches, artichokes, bananas, asparagus, corn and cauliflower all boast great levels of vitamin C and they possess the phytoestrogen power you might be looking for to boost your estrogen.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
Losing excess body fat is an excellent way to reduce circulating estrogen. Plus, weight loss can help protect against many chronic diseases, including hormone-sensitive breast cancer ( 13 , 35 ). Limit refined carbs and processed foods.
Health conditions: Some health conditions have an association with or lead to estrogen dominance. These include polycystic ovary syndrome (PCOS), uterine fibroids, endometriosis, and certain cancers. Insulin resistance also increases estrogen levels.
Estrogen consumption is a primary concern, because the compound is identical in a chicken's body as it is in a human's body. Elevated levels of estrogen through consumption of chicken products has been connected to health problems later in life, like breast cancer and polycystic ovary syndrome.
Foods that decrease estrogen also include fatty fish like salmon or mackerel are rich in Omega-3 fatty acids, zinc, and vitamin D, all of which are important for hormonal health. Vitamin D is particularly important here because men with low levels of this sunshine vitamin also tend to have low testosterone.
Magnesium promotes healthy estrogen clearance
By supporting the COMT enzyme (catechol-o-methyltransferase) in the liver, magnesium promotes the healthy excretion of estrogen (9). This may reduce the risk of the estrogen excess conditions (such as fibroids) associated with low COMT function (10).
Packed within cruciferous veggies are phytochemicals that block the production of estrogen, allowing them to be an effective addition to an anti-estrogen diet. This group of vegetables includes kale, broccoli, cauliflower, Brussels sprouts, and arugula.
“Drinking caffeine can increase estrogen levels in women, sometimes leading to an estrogen dominant state,” says Odelia Lewis, MD, a medical contributor to ABC News Medical Unit. “Estrogen dominance is associated with premenstrual syndrome, heavy periods, fibrocystic breasts, and even certain breast cancers.
Your fat cells in your body secrete estrogen. The more sugar you eat, the more fat cells you create, the more estrogen they secrete. This estrogen adds to the estrogen your endocrine system produces.
Turner says of the keto diet. "One is that it increases your risk of having high cortisol because of the carbohydrate restriction. Two, it's going to increase the production of estrogen because of the high fat diet.
When you gain weight in the form of fat, this can increase estrogen. Most estrogen is produced by the ovaries in women, however, many tissues in the body are able to synthesize estrogens from androgens (male hormones). Adipose tissue (fat) can contribute to an increase in estrogens in the body.