Estrogen: read how to keep it in balance!

Oestrogen is one of the female sex hormones. It plays an important role in your menstrual cycle. In this article, we will delve deeper into the fascinating world of oestrogen and tell you how to keep this important hormone in balance. Read on.

Your ovaries produce oestrogen. Oestrogen is a hormone and plays an important role in the development and functioning of the female reproductive system. It regulates your menstrual cycle. And it is responsible for the development of your secondary sexual characteristics during puberty, such as developing breasts and widening hips.

Oestrogen is actually the umbrella term for a group of hormones. There are three important types of oestrogen in your body, namely:

Estradiol;

Estrone;

And estriol.

Estradiol is the most important and most powerful form of oestrogen.

Oestrogen is also found in men, but in smaller amounts. In men, oestrogen is produced in the testicles, among other places. The hormone plays a less important role in men than in women.

An oestrogen deficiency is also known as oestrogen deficiency. When this occurs during menopause, it is normal. During menopause, the oestrogen level in your blood drops because production by the ovaries decreases. The symptoms of oestrogen deficiency in women include:

• Hot flashes;
• Night sweats;
• Vaginal dryness;
• Reduced libido;
• Mood swings;
• Sleep problems;
• And fatigue.

In addition, an oestrogen deficiency sometimes also leads to changes in your skin, such as dryness and thinning. It also increases your risk of osteoporosis.

It is important to note that an oestrogen deficiency also occurs in other groups of women and not only during menopause, such as:

Certain medical conditions;

After removal of the ovaries;

Or with the use of certain medications.

The symptoms of an oestrogen deficiency are not all very specific. This means that they also occur in other conditions. If you have persistent complaints, always consult your general practitioner.

Oestrogen does several things in your body:

Oestrogen regulates your menstrual cycle: The hormone is needed for the maturation of your eggs in your ovaries. In addition, it builds up your uterine lining every month, where a fertilized egg can nestle. Does this not happen? Then the uterine lining is shed during menstruation.

Oestrogen is important for the development of secondary sexual characteristics: Oestrogen is responsible for the development of female secondary sexual characteristics such as breast growth, the development of pubic hair, and the widening of the hips.

Oestrogen helps maintain healthy bones: The hormone plays a role in maintaining bone density. A healthy bone density is important for the strength of your bones. When you suffer from osteoporosis, your bones become more brittle and break more easily.

Oestrogen helps regulate your cholesterol level: Oestrogen helps keep your cholesterol level in balance. It promotes the right balance between 'good' and 'bad' cholesterol.

Oestrogen affects your mood and your nervous system: Oestrogen promotes the amount of serotonin released in your brain. Serotonin is also known as the happiness hormone. In addition, oestrogen affects the development of nerves in your brain. A drop in oestrogen can cause mood swings.

Oestrogen helps keep your skin healthy. It plays a role in the production of collagen. An important part of the connective tissue in your skin.

Oestrogen also affects your heart and your blood vessels. The hormone has a protective effect on the blood vessels, so that high blood pressure or cholesterol has less chance to cause damage.

Oestrogen dominance occurs when your hormones are not well balanced with each other. Your oestrogen levels are then too high in relation to other hormones, such as progesterone.

Although oestrogen is important for many body functions, too much oestrogen compared to the hormone progesterone has adverse effects. Oestrogen dominance can occur as a result of:

Too high oestrogen production;

Disrupted breakdown of oestrogen;

Or reduced production of progesterone.

Each of these causes leads to a hormonal imbalance, where there is too much oestrogen in your blood in proportion.

The symptoms of oestrogen dominance vary, but include:

Irregular menstruation: You may suffer from heavier, longer, or irregular menstrual cycles.

PMS (premenstrual syndrome): Symptoms such as mood swings, irritability, bloating, sensitive breasts, and headaches before your menstruation.

Changes in the breasts: Swollen, sensitive, or painful breasts occur.

Weight gain: Oestrogen dominance is also associated with weight gain, especially around the hips, buttocks, and thighs.

Water retention: Oestrogen dominance contributes to retaining too much water in your body. The result is, for example, a bloated feeling or swollen feet.

Fatigue: You feel tired and listless as a result of too high levels of oestrogen.

Migraine: Women with oestrogen dominance are sometimes also susceptible to migraine attacks.

Reduced libido: An increased oestrogen level can cause you to have a lower libido.

When you enter menopause, the function of your ovaries gradually stops and the amount of oestrogen in your body decreases. The eggs run out and the cycle becomes more irregular and eventually comes to an end. The moment when you menstruate for the last time is called menopause.

The decrease in the amount of oestrogen in your blood can be accompanied by menopausal symptoms, such as hot flashes, night sweats, and mood swings. Read more about menopause here:

The phases of menopause

Symptoms during menopause

Nutrition during menopause

In your body, oestrogen is produced by your ovaries and your fat tissue. But there are also foods that contain phytoestrogens. These are a type of plant-based oestrogens. Some of these foods are:

Soy products, such as tofu, soy milk, and tempeh.

Flaxseed and flaxseed oil.

Legumes, such as chickpeas, lentils, and beans.

Sesame seeds and sesame oil.

Nuts, such as almonds, pistachios, cashews, and walnuts.

Oats and barley.

You can do a number of things to keep the oestrogen in your body as balanced as possible. Below you will find some tips:

Eat healthy: with a healthy diet you take good care of your body. Healthy eating is rich in nutrients such as fiber, antioxidants, vitamins, and minerals. Avoid excessive use of alcohol and caffeine.

Exercise enough: regular physical exercise helps you maintain a healthy weight and reduces the risk of a hormonal imbalance.

Reduce your stress level: stress can disrupt the hormonal balance and thus also affect the oestrogen level. Try to reduce stress by relaxing more. You can do this, for example, with the help of relaxation techniques such as meditation, yoga, or breathing exercises.

Avoid exposure to hormone-disrupting substances: exposure to chemicals such as bisphenol-A (BPA), phthalates, and parabens can disrupt your hormonal balance. Try to avoid these substances. For example, use natural skincare products, free of hormone-disrupting substances. And store your food in containers without BPA and other plasticizers.