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September 25, 2022
1. Foods recommended to eat more
1. Get more fiber.
The liver dumps estrogen into bile acids, which travel through the gut during digestion. Dietary fiber can help expel estrogen from bile. Fiber-rich foods include fruits, vegetables, and whole grains.
2. Eat more foods containing polyphenols:
Polyphenols are substances extracted from plants. Current research shows that they help reduce estrogen levels in the blood. [Flaxseeds are especially beneficial. In addition to polyphenols, they also contain lignans, which counteract the effects of estrogen in the body and affect estrogen production. However, they also contain phytoestrogens themselves, so don't take too much.
Other seeds like chia and sesame have similar beneficial effects.
Many unprocessed grains also contain high amounts of polyphenols. Beneficial whole grains include wheat, oats, rye, corn, rice, miscellaneous grains, and barley.
3. Eat foods that contain sulfur.
Sulfur removes liver-damaging substances to help detoxify the liver and increase its efficiency. Since the liver is responsible for metabolizing and breaking down estrogen in the body, maintaining a healthy liver can help reduce estrogen.
Foods that contain sulfur include onions, green leafy vegetables, garlic, egg yolks, and citrus fruits.
4. Eat more cruciferous vegetables.
They contain lots of phytochemicals that work with the body to block estrogen production.
Beneficial cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, collard greens, kale leaves, turnips, and rutabagas.
5. Eat more mushrooms.
Many mushrooms help inhibit the body's production of aromatase. The latter converts androgens to estrogens. Just eating more mushrooms can reduce this conversion process and lower estrogen levels in your body. [
Helpful types of mushrooms include shiitake, portobello, crimini, and baby button. have to! Shiitake mushrooms are the ones we often see, just eat more.
6. Eat red grapes.
The skins of red grapes contain resveratrol, and the seeds contain proanthocyanidins. Both of these chemicals are known to block estrogen production.
You should eat red grapes with seeds instead of seedless varieties, as the seeds and rinds block estrogen production.
7. Take appropriate vitamin supplements.
Vitamins and minerals help the body process estrogen. It is wise to take dietary supplements, but they should not be completely relied upon.
Take a 1 mg folic acid supplement with a B-complex vitamin to improve liver function. They are especially helpful if you drink alcohol regularly or irregularly.
A bacterial imbalance can affect the body's excretion of estrogen. Probiotics can help balance the flora of the digestive tract. Take 1.5 billion colony units of probiotics daily. Probiotics need to be refrigerated and taken 1 or 2 times a day on an empty stomach.
Consider taking fiber supplements to increase your dietary fiber intake.
It's also a good idea to take a standard multivitamin daily. These supplements contain zinc, magnesium, vitamin B6 and other nutrients. They help the body break down and expel estrogen.
Ok, say what to eat, there must be something you can't eat, let's continue
Second, the recommended food to eat less
1. Drink less alcohol.
Estrogen is metabolized and filtered out by the liver, and large amounts of alcohol can reduce liver function. As liver function declines, estrogen levels rise.
If your estrogen is high, limit yourself to 1 drink or less a day. If you already have too much estrogen, quit drinking altogether.
2. Cut down on caffeine, fat and sugar
These substances will increase estrogen in the body, try to eat these foods as little as possible.
For example, even just 1 cup of regular coffee can increase estrogen in the body. Drinking 4 cups a day increases estrogen in the body by about 70%.
3, do not eat unfermented soybean products.
Soybeans contain plant compounds called "isoflavones" that act like estrogen. So, if your estrogen levels are already high, eating unfermented soy products can exacerbate estrogen's effects.
Unfermented soy products include tofu and soy milk.
3. Change the way of training
1. Decompression.
To cope with stress, the body converts large amounts of testosterone and progesterone into cortisol, the stress hormone. The byproduct of this process is excess estrogen. High-intensity training is a huge pressure on the body, so the training time should be appropriately shortened, and the actual training time should not exceed 1.5 hours.
2. Get enough sleep.
Poor sleep habits can reduce melatonin in the body. Melatonin protects the body from getting too much estrogen, so if melatonin goes down, estrogen goes up.
Try to get 7 to 8 hours of sleep each night.
When sleeping, make sure the room is as dark as possible. Studies have shown that a dark room can lead to deeper, deeper sleep, which in turn produces more melatonin.
3. Avoid things that contain toxins.
Certain plastics and cosmetics, in particular, contain imitation estrogens. If you are constantly exposed to these things, these estrogens can enter the body.
Fragrances and scented products can be harmful, and many toiletries contain harmful parabens.
Plastic bottles and cups can expose you to harmful phthalates.
Metal cans may contain large amounts of hormone-altering bisphenol-based propanes (BPAs).
Gases from bleach and harsh chemical cleaners can also negatively affect hormones.
It's actually quite easy to say, but it's actually very hard to do it completely in life. Try your best, old iron, since you've set foot on the railroad, this is the road of no return.
