The Perimenopause Diet

Hormones are the body's chemical messengers that control everything from mood swings to metabolism. Estrogen is one of the most popular hormones for women, produced by the ovaries, the adrenal glands, and the fat cells in the body. It helps develop female sexual and reproductive organs and plays a vital role in body functioning in both men and women.
Low estrogen can cause symptoms like fatigue, mood changes, bone weakness, hot flashes, night sweats, vaginal dryness, mood swings, low libido, and osteoporosis. Perimenopause is a transition leading to Menopause, causing the body to undergo a myriad of changes due to hormone fluctuation . 
But how to increase estrogen naturally? 
Well, some foods have phytoestrogens. A plant compounds that act like estrogen in the body. 

What is Estrogen?
Estrogen is a sex hormone that plays an important role in the development and regulation of the female reproductive system and secondary sexual characteristics. It is produced mainly in the ovaries but also by the adrenal glands and fat tissues in smaller amounts.
There are three main types of estrogen:
Estradiol (E2): The most potent form, dominant during the reproductive years.
Estrone (E1): The main form of estrogen post-menopause.
Estriol (E3): The weakest form, produced significantly during pregnancy.
Although estrogen is known as a "female hormone," men also produce small amounts that help regulate their reproductive function and bone health.

Why Do You Need Estrogen?
Estrogen plays a vital role in a wide range of body functions. Here's why estrogen is essential-
Regulates Menstrual Cycle- It works with progesterone to regulate ovulation and the menstrual cycle.
Supports Pregnancy- Prepares the uterus for pregnancy and supports fetal development.
Maintains Bone Density- Low estrogen levels are linked to osteoporosis.
Balances Mood- Helps regulate mood and emotional well-being.
Promotes Heart Health- Supports healthy cholesterol levels.
Improves Skin Elasticity- Promotes collagen production for healthier skin.
When estrogen levels are balanced, people feel more energetic, emotionally stable, and physically healthy. But when levels drop too low, they can experience various symptoms.

Causes of Low Estrogen
Various factors, both natural and lifestyle-related, can cause low estrogen. Some of the common causes include:
Perimenopause
Menopause
Excessive Exercise
Eating Disorders
Chronic Stress
Primary Ovarian Insufficiency
Thyroid Disorders
Breastfeeding
Cancer treatment
Childbirth
Having your uterus removed (hysterectomy)

Signs of Low Estrogen
If your estrogen levels are low, your body will give you symptoms. Here are some common signs to watch for:
Irregular or missed periods
Hot flashes and night sweats
Vaginal dryness or discomfort
Mood swings, depression, or anxiety
Difficulty sleeping
Decreased libido
Weight gain, especially around the belly
Dry skin and thinning hair
Fatigue and low energy
If you're experiencing several of these symptoms, it's worth speaking to a healthcare provider to get your hormone levels tested.

How to Increase Estrogen Naturally through Diet
The good news is, there are natural ways to help your body boost its estrogen levels. Here are some lifestyle changes and natural remedies that can make a big difference:
Eat estrogen-rich foods like healthy fats, such as omega 3’s ( wild caught salmon, mackerel, sardines) , walnuts, flaxseeds, and some fruits and vegetables. 
Avoid excessively high-intensity workouts.
Practice yoga, meditation, or deep-breathing techniques to manage your stress levels.
Aim for 7-9 hours of quality sleep.
Maintaining a healthy weight is important because fat tissues produce estrogen, so that underweight people may suffer from lower levels.
Consider herbs like black cohosh, red clover, and dong quai , evening primrose oil (always consult a healthcare provider).
No sugary foods! Processed foods are also known to exacerbate perimenopause and menopause symptoms.
These foods are usually high in unhealthy fats, sugars and too much salt, which lead to weight gain, inflammation and hormonal imbalances. 
Coffee should be in moderation    

These tips can be effective in promoting hormonal balance, reducing the severity of symptoms and supporting overall well-being. 

Glutathione is good for detoxification and hormone balancing. As women age, the natural glutathione levels decrease, which can exacerbate symptoms of perimenopause and menopause such as fatigue, mental fog, weight gain and mood swings. Incorporating garlic, avocado, green leafy veggies like broccoli, asparagus and spinach ( high in glutathione)
 
Estrogen-Rich Foods to Increase Estrogen Naturally
Estrogen-rich foods contain phytoestrogens and plant-based estrogens that help naturally balance hormone levels. Here are the top 10 estrogen-rich foods you should add to your diet:

1. Flaxseeds
Flaxseeds are one of the richest sources of lignans, a type of phytoestrogen. They also help to improve digestion and lower inflammation. Add them to smoothies, oatmeal, or yogurt.
These phytoestrogens found in flax seeds may play an important role in decreasing the risk of breast cancer, especially in postmenopausal women.

2. WIld Caught Fish
Fatty fish (salmon, mackerel, sardines are rich sources Omega 3’s which play a role in hormone production and can influence estrogen levels. Other benefits are radiant skin, brain health and heart protective.
     
3. Sesame Seeds
Sesame seeds contain lignans, which help increase estrogen activity. They also provide healthy fats and protein. Sprinkle them on salads or add them to stir-fry dishes.
They are rich in phytoestrogens and other important nutrients. They also offer a wide range of health benefits, including being good for the heart, liver, and kidneys, and being used in treating diseases. They also have anti-inflammatory, antioxidant, anti-cancer, anti-cholesterol, and anti-aging effects.
Studies show that daily consumption of sesame oil is helpful for postmenopausal osteoporosis by maintaining estrogen and aromatase levels.

4. Chickpeas
 Chickpeas are considered one of the best plant-based protein sources and contain phytoestrogens. They can be used in hummus or salads.

5. Alfalfa Sprouts
These alfalfa sprouts contain phytoestrogens, are a good source of Vitamin K, and include a variety of other minerals such as vitamin C, copper, manganese, and folate. Alfalfa sprouts are high in vitamins, including vitamin K and phytoestrogens. 

6. Dried Fruits
 Organic dried apricots, dates, and prunes are particularly rich in phytoestrogens. They also provide fiber and natural sweetness. Besides their phytoestrogen content, dried fruits offer natural sugars, fiber, iron, and antioxidants that help enhance your energy levels, support digestion, and strengthen immunity. You can enjoy dried fruits as a healthy snack or mix them into granola, trail mixes, desserts, and baked treats.

7. Berries
Organic strawberries, blueberries, and raspberries contain lignans and antioxidants that support hormone health.
Berries are rich in vitamins, minerals, and fiber and have many health benefits.

8. Nuts
Pistachios, walnuts, peanuts, and almonds are rich sources of phytoestrogens, especially lignans and resveratrol. Resveratrol is a phytoestrogen known for its anti-aging and cancer-fighting benefits. Besides phytoestrogens, nuts also provide healthy fats, protein, and essential minerals. Experts recommend eating a handful of nuts daily to support overall wellness. You can enjoy them raw or add them to smoothies, granola, desserts, breads, or even savory dishes like curries, soups, and pasta.

9. Legumes
Lentils and beans are rich in protein and phytoestrogens. They also help with blood sugar regulation. The following legumes are considered foods high in estrogen:
Chickpeas.
Lentils
Peas. 

10. Whole Grains
Barley, oats, quinoa, rice, wheat flour, rye, and brown rice contain phytoestrogens and fiber, which support overall hormonal balance. These grains also contain lignans, which offer various health benefits. They also help lower the risk of heart disease and osteoporosis in postmenopausal women.

CONCLUSION
You might understand that balancing estrogen levels doesn't require synthetic hormones or complicated treatments. You can support your body naturally with the right diet and lifestyle changes. Consume estrogen-rich foods like flaxseeds, fish, nuts, and legumes in your diet to reduce your symptoms of low estrogen and promote better hormonal health. Maintaining a balanced diet that includes good amounts of phytoestrogen-rich foods is important. Always consult your doctor before making any changes in your diet, especially if you have an existing medical condition. You can also take estrogen tests to diagnose your estrogen levels.