Estrogen is a sex hormone. It is present in men and women, though in higher levels in women. In women estrogen is responsible for the development of breasts and the thickening of the membrane lining the uterus prior to menstruation. In men, estrogen regulates sperm development and helps maintain a healthy libido. Some aspects of nutrition are linked to estrogen levels.
Estrogen, Low Fat and Fiber
According to D. Bagga, et al., a diet which is high in fiber and low in fat can reduce estrogen levels. This is important for women, because lowering estrogen levels can significantly reduce the risk of breast cancer. The more you reduce your fat intake, the lower you estrogen levels will become. Adding fiber to the diet is also beneficial because it helps the body to eliminate estrogen, which means there will be a decreased stimulation for the growth of cancer cells.
Estrogen and Soy
Over the past few years there has been some controversy over whether soy raises estrogen levels in both men and women. Many websites have published articles describing how soy isoflavones can have "feminizing," effects on men and boys. However, a 2010 study conducted by Messina et al. shows that soy does not have any feminizing effects even when taken at high levels.
Estrogen Dominance
John R. Lee, M.D. coined the term "estrogen dominance" to describe a condition in which a woman may have normal levels of estrogen, a deficiency or too much but her body has very little or no progesterone to level the balance. According to Lee, estrogen dominance can lead to a wide range of symptoms, from depression to uterine fibroids. Eliminating foods that are high in estrogen can alleviate the symptoms of estrogen dominance. If you feel you may be suffering from estrogen dominance, you should consult your doctor.
Low Estrogen Levels
According to Natural-Hormones.net, depleted estrogen levels can cause night sweats, aching joints, anxiety, depression and dry skin. Adding foods rich in estrogen to your diet may help. If you feel you may be suffering from low estrogen levels, you should consult your doctor.
Foods High in Estrogen
You may want to avoid foods that are high in dietary estrogen, or phytoestrogens, if you have estrogen dominance, or you may want to add them if you want to increase your estrogen levels. The Women's Menopause Wellness Center lists the following foods as being high in phytoestrogens: flax, millet, lentils, kidney beans, rye, fennel, chickpeas, beets, parsley, celery, broccoli, cauliflower, Brussels sprouts, pumpkin seeds, pears, cherries, olives, prunes, tomatoes, brewer's yeast and wheat germ.
References
- Journal of the National Cancer Institute: Meta-analysis: Dietary Fat Intake, Serum Estrogen Levels, and the Risk of Breast Cancer
- Virginia Hopkins: Estrogen Dominance
- Messina. M. Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence. Fertil Steril. 2010 May 1;93(7):2095-104. Epub 2010 Apr 8.
- Women's Menopause Health Center: Foods Containing Phytoestrogens
- Natural-Hormones.net: Symptoms of Low Estrogen Levels
