In this article:
Understanding Oestrogen and Its Role
Oestrogen is a group of hormones that is responsible for sexual and reproductive development and function. There are three main types of oestrogen.- Oestradiol (E2): This is the primary type of oestrogen during the premenopausal phase. It is dominant and potent and produced in the ovaries. Oestradiol plays a significant role in regulating the menstrual cycle and ovulation, maintaining bone density to reduce the risk of osteoporosis, supporting heart health by improving blood vessel function and influencing moods and skin elasticity. High or low amounts of oestradiol can impact fertility.
- Oestrone (E1): This is a weaker form of oestrogen and is the main type present in postmenopausal women. Unlike oestradiol, this is not produced by the ovaries but is instead produced by the adrenal glands and fat tissue. While oestrone can be converted into oestradiol, it is generally not too active and does not play much of a role in reproduction. It still contributes to bone health and some other oestrogenic functions, but its dominance after menopause is linked to hormone-related conditions like breast cancer.
- Oestriole (E3): This is the type of oestrogen that is most prevalent in pregnant women. It is the weakest of the three and is primarily produced during pregnancy. It supports foetal growth and uterine development. It also increases blood flow to the placenta and prepares the body for labour and delivery.
Factors Leading to Low Oestrogen Levels
Several factors are responsible for low oestrogen levels, and this could impact your overall health, not just your reproductive health, given that oestrogen is important for bone and cardiovascular health. Here are some factors that could cause low oestrogen levels.- Ageing and menopause
- Eating disorders or poor nutrition
- Thyroid disorders
- Excessive exercise
- Chronic stress
How Food Affects Oestrogen Levels
The food we eat impacts every aspect of our lives, even reproductive health.- Phytoestrogens: Phytoestrogens are plant-based compounds that mimic oestrogen in the body. While they are not identical to human oestrogen, they can help restore or balance oestrogen levels.
- Nutrients that help oestrogen production: Nutrients like vitamin B6, magnesium and healthy fats are great for hormone levels, synthesis and production.
- Natural vs synthetic oestrogen: Natural food sources are preferred for their balanced effects and lower risks.
Best Foods to Boost Oestrogen Production
Phytoestrogen-rich foods:
- Soy products: Soy products like tofu, soy milk and edamame contain high levels of isoflavones, which are a potent form of phytoestrogens that mimic the natural oestrogen in the body. They can help balance hormones, especially during menopause.
- Legumes: Legumes like chickpeas, lentils and beans contain phytoestrogens and fibre, which can regulate oestrogen levels and support gut health, which plays a crucial role in hormone metabolism.
- Seeds: Flaxseeds contain lignans, which is a type of phytoestrogen. Sesame seeds are high in fibre and healthy fats, aiding in hormone balance.
- Nuts: Nuts like almonds, walnuts and pistachios are high in lignans and healthy fats which help in hormone production and regulation.
Foods rich in healthy fats:
- Avocados: Avocados contain monosaturated fats and vitamin B6, which helps with hormone regulation and support.
- Olive oil: Olive oil is rich in omega-9 fatty acids which help reduce inflammation and support hormone balance.
- Nuts and seeds: Nuts and seeds provide essential fatty acids needed for hormone regulation and overall well-being.
Fruits and vegetables:
- Dried fruits: Dried fruits like apricots, dates and prunes contain concentrated phytoestrogens that help mimic oestrogen in the body. They are also high in fibre, supporting hormone regulation.
- Cruciferous vegetables: Vegetables like broccoli, kale and Brussels sprouts are rich in indole-3-carbinol, which helps with balancing oestrogen levels and promotes healthy oestrogen metabolism.
- Berries: Berries like strawberries, raspberries and blueberries are high in antioxidants and vitamin C, which promotes adrenal health and hormonal balance.
Whole grains:
- Oats: Oats are rich in fibre and phytoestrogens which help in balancing oestrogen levels.
- Barley: Barley contains lignans, which mimic oestrogen in the body and improve hormonal balance.
- Brown rice: Brown rice is high in magnesium which supports hormone regulation.
Other supportive foods:
- Garlic: Garlic contains phytoestrogens and antioxidants that support hormonal health.
- Peaches: Peaches have lignans that help with regulating oestrogen levels.
- Sweet potatoes: Sweet potatoes contain complex carbohydrates and vitamin B6, both of which are beneficial for hormone production.
Lifestyle Tips To Support Oestrogen Production
Diet is just one aspect of how you can boost your oestrogen levels. Here are some other factors you should consider.- Stress management: High amounts of stress can disrupt your hormone levels. You can try yoga, meditation and mindfulness. Journaling and therapy can also be good for managing your stress levels.
- Regular exercise: Moderate, regular exercise is beneficial for oestrogen production. Avoid over-exercising because that can actually hamper oestrogen levels.
- Avoid alcohol and processed foods: Alcohol and processed food can disrupt hormone levels and impair liver function, eventually affecting oestrogen metabolism.
Potential Risk Factors and Considerations
It’s important to remember that too much of anything can harm you.- Excessive phytoestrogens: Overconsuming phytoestrogens can interfere with thyroid function or increase oestrogen levels too much.
- Hormone-sensitive conditions: People who suffer from hormone-related conditions like certain cancers should consult a doctor before increasing phytoestrogen intake.
- Always consult your doctor: Before making any significant changes to your diet, always consult a doctor, especially if you are experiencing significant hormonal changes or are considering making major changes to your diet.
Oestrogen is crucial for the body, especially for reproductive health. Some foods can help support oestrogen synthesis and production and incorporating a balanced diet rich in phytoestrogens, healthy fats and essential nutrients can help you maintain optimal levels of oestrogen and improve your overall well-being. However, try to incorporate phytoestrogens into your diet gradually so you do not overwhelm your body and focus on long-term hormonal health.
FAQs on Oestrogen-Boosting Superfoods: What to Eat for Hormonal Balance and a Healthy Pregnancy
- How will I know if I have low oestrogen?
Signs of low oestrogen include low libido, hot flashes, vaginal dryness, mood swings and infertility. Consult your doctor for more information or to make dietary changes that could help with this. - Can I get pregnant if I have low oestrogen?
Oestrogen plays a crucial role in getting pregnant and maintaining it, and having low oestrogen could impact your chances of conceiving, and increase the risk of a miscarriage, however, with proper consultations with a fertility specialist, it is entirely possible to get pregnant.
