Natural Solutions for Declining Estrogen: Dietary Tips and Superfoods

När östrogennivåerna sjunker, särskilt under perimenopaus och menopaus - klimakteriet, kan vissa livsmedel och superfoods stötta & balansera normalisera hormonerna och minska symptomen.

Natural foods

Soy products

Tofu, tempeh, and soy milk contain phytoestrogens, which can help alleviate menopausal symptoms by mimicking estrogen in the body. According to a study published in *Menopause*, soy products have been shown to be effective in reducing the frequency of hot flashes.

Flax seeds

Contains lignans, a type of phytoestrogen, which can help balance hormones. According to research published in the *Journal of Clinical Endocrinology and Metabolism*, flaxseeds may have a mild estrogen-like effect and potentially reduce menopausal symptoms.

Sesame seeds

Are rich in phytoestrogens and calcium, which is important for bone health. A study published in *Nutrition Research* showed that sesame seeds can improve hormonal balance in women after menopause.

Whole grain products

Havre, quinoa, brown rice, and barley can help stabilize blood sugar levels, which is important for hormonal balance. According to an article in *The American Journal of Clinical Nutrition*, whole grain products can help improve insulin resistance and hormonal balance.

Green-leaved vegetables

Spinach, kale, and broccoli are rich in nutrients and antioxidants. A study in the *Journal of Women's Health* showed that a diet rich in leafy green vegetables can contribute to better hormonal health.

 

Superfoods

Maca

A root from Peru that can support hormonal balance and increase energy. According to a study published in *Menopause*, maca has been shown to improve psychological symptoms and reduce anxiety and depression in women during menopause.

Chia seeds

Contains omega-3 fatty acids that may reduce inflammation and support hormonal balance. A study published in *The Journal of Nutrition* showed that omega-3 fatty acids can improve hormonal functions and reduce inflammatory processes.

Berries

Blueberries, raspberries, and strawberries are rich in antioxidants and phytonutrients. According to research in the *Journal of Agricultural and Food Chemistry*, berries can improve antioxidant defense systems and support hormonal health.

Turmeric

Has anti-inflammatory properties that may help reduce menopausal symptoms. A study published in *Advances in Experimental Medicine and Biology* showed that turmeric can help reduce inflammation and oxidative stress.

Avocado

Rich in healthy fats that can support hormone production. According to research in *Critical Reviews in Food Science and Nutrition*, healthy fats from avocados can improve hormone balance and cardiovascular health.

 

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Other tips

Omega-3 fatty acids

Found in fatty fish such as salmon, mackerel, and sardines, as well as in walnuts and flaxseed oil. According to a study in *The American Journal of Clinical Nutrition*, omega-3 fatty acids may contribute to hormonal balance and reduce inflammatory markers.

Probiotics

Yogurt, kefir, and fermented foods like sauerkraut and kimchi can promote a healthy gut flora, which is important for hormonal balance. According to an article in the *Journal of Applied Microbiology*, probiotics can improve gut health and thus support hormonal balance.

Read more about our best seller Belly Boost to support normal digestive health. 

Including these foods in the diet can help manage hormonal changes in a natural way.

 

Sources

Livsmedelsverket, "Healthy Eating Habits During Menopause," available at [livsmedelsverket.se](https://www.livsmedelsverket.se).

Karolinska Institute, "Diet and Menopause: What Does Research Say?", available at [ki.se](https://www.ki.se).

Uppsala University, "The Effects of Phytoestrogens on Menopausal Symptoms," available at [uu.se](https://www.uu.se).

Sahlgrenska Academy, "Nutrients and their role in hormonal balance," available at [gu.se](https://www.gu.se).

*Menopause*, "Soy isoflavones and their effects on menopausal symptoms: A comprehensive review."

*Journal of Clinical Endocrinology and Metabolism*, "The impact of flaxseed consumption on hormonal levels and menopausal symptoms."

*Nutrition Research*, "Sesame seeds and their potential effects on hormonal balance post-menopause."

*The American Journal of Clinical Nutrition*, "Whole grains and their role in improving insulin sensitivity and hormonal health."

*Journal of Women's Health*, "Dietary greens and their contribution to hormonal health in women."

*Menopause*, "Maca root and its effects on psychological and hormonal symptoms in menopausal women."

*The Journal of Nutrition*, "Omega-3 fatty acids and their role in hormonal function and inflammation reduction."

*Journal of Agricultural and Food Chemistry*, "The antioxidative properties of berries and their impact on hormonal health."

*Advances in Experimental Medicine and Biology*, "Turmeric and its anti-inflammatory and antioxidative properties."

*Critical Reviews in Food Science and Nutrition*, "The role of healthy fats in hormonal balance and cardiovascular health."

*The American Journal of Clinical Nutrition*, "Fördelarna med omega-3-fettsyror i hormonbalans och inflammation."

*Journal of Applied Microbiology*, "Probiotics, gut health, and their effects on hormonal balance."