What is Estrogen? Low Estrogen Symptoms, Estrogen-Rich Foods

Mood Swings is the major problem most of us women suffer from. Now there can be many reasons for mood swings like Menopause, Puberty, Pregnancy, Stress, Side effects of medication, Chemical imbalance or it could just be a natural mood swing which lasts for a shorter time and occurs rarely.

But if you have frequent Mood swings it shouldn’t be neglected. Now, Apart from this reason can there be any other reason for mood swings? What do you think is a mood swing an indicator of Low estrogen level? Yes Mood swing is often linked to Low Estrogen Level.

Before we begin let’s know what Estrogen is. We often come across the term “Estrogen”. Most of the women do suffer from estrogen deficiency. But what exactly is Estrogen and why is it significant? Let’s find out.

What is Estrogen?

Estrogen, often called the “Female Sex Hormone,” is produced mainly in the ovaries. It plays a vital role in:

• Regulating the menstrual cycle
• Development of breasts & reproductive organs
• Supporting pregnancy and fertility
• Maintaining strong bones & healthy skin

But that’s not all. Estrogen also has a direct impact on your brain chemicals, mood, and emotional well-being.

Low estrogen = Rollercoaster mood swings!

In males, it is present in much less concentration than females.

Why Estrogen is Essential & Why Do Women Need Estrogen?

Estrogen is an important hormone as it plays various vital functions in our body. The other functions of estrogen include regulation of menstrual cycle, development of the reproductive system and secondary sexual characteristics.

Apart from this it also plays a significant role in the mental health of women. As a study shows low levels of estrogen are linked with mood swings. Beyond periods and pregnancy, Estrogen is responsible for:

• Preventing facial hair growth
• Maintaining smooth, youthful skin
• Strong bone density (prevents osteoporosis)
• Keeping mood, memory, and emotions stable

Women naturally have less facial hair and smoother skin than men due to higher estrogen levels.

Low estrogen doesn’t just mess with your mood; it affects your bone strength too. Estrogen slows down the breakdown of bones and supports new bone formation. When estrogen levels drop, bones become thin, brittle, and prone to fractures. This is why post-menopausal women are at high risk of osteoporosis.

Symptoms of Estrogen Deficiency

How do we come to know if we are suffering from estrogen deficiency? Below are Some Symptoms.

Physical Symptoms

• Irregular or absent periods
• Vaginal dryness & recurrent infections
• Hair thinning or hair loss
• Unexplained weight gain
• Hot flashes & night sweats
• Breast tenderness
• Osteoporosis (weak bones)
• Headaches

Mental & Emotional Symptoms

• Frequent mood swings
• Irritability and impatience
• Fatigue, even after rest
• Depressive feelings
• Difficulty in focusing or memory fog

Though we have seen various symptoms of estrogen deficiency lets find out if mood swings are interlinked to estrogen?

Estrogen and Mood Swings

Do you ever feel like your mood changes from a perfect, happy person to an irritable one? Suddenly your calm behavior turns out into impatience and your smile turns into anger. The physical symptoms of mood swings include sadness, sudden severe changes in mood, impatience, depression, nervousness, stress, lack of motivation.

Mood swings are attributed to hormone fluctuations which are related to a corresponding imbalance in levels of Serotonin. Serotonin, a neurotransmitter which helps to fight anxiety and depression and assists feelings of happiness and well being.

Serotonin function is enhanced by the presence of estrogen. Changes in Serotonin level is related to changes in estrogen levels. Lowered levels of estrogen have the opposite effect on the body causing sadness, mood swings, depression.

Yes, Mood swing is one of the symptoms of low estrogen level. Now, What can we do to have normal estrogen levels? Are there any foods which can help us? Yes below is the list of few estrogen rich foods.

Estrogen-Rich Foods – Natural Ways to Balance Hormones

Before considering medications or hormone therapy, try including these estrogen-boosting foods in your daily diet.

Flaxseeds

Flaxseeds tops the list as it is one of the best sources of Estrogen. Apart from this, they are also a rich source of dietary fiber and omega 3 fatty acids. This little seed helps to feel you full during and after a meal. They are also heart healthy and known to help in lowering cholesterol levels.

How to Use: Flax seeds can be consumed directly along with a fruit. Also can be taken with yogurt, oatmeal, breakfast cereals. Sprinkled on smoothies and Salads. It can also be used in the preparation of laddoos.

Sesame Seeds

Sesame seeds loaded with fiber and several vitamins and minerals contains phytoestrogen. They also contain lignan, a hormone that helps balances estrogen levels in a woman’s body.

How to Use: Sesame seeds can be used in Salads, Soups, and Stir Fried Veggies. It can also be roasted and used in various parathas.

Soy and Soy Products

Soybeans a complete protein source and also a staple food in many cultures. Soy contains Phytoestrogens called” Isoflavones” that affects the estrogen metabolism. Apart from this Soy milk, Soy Yogurt and Tofu( which is also made from Soy) also contain good amount from phytoestrogen.

How to Use:

• Soybeans – Roasted Soy can be used as a Snack ..Soybean Frankies and Pulaos can also be made.
• Soy Milk – It’s easily available. Can be consumed directly and also we can add to our regular breakfast cereals.
• Soy Yogurt – It can simply be taken in yogurt form. Fruit and nuts can be added to Soy Yogurt.
• Tofu – It can be used in Soups, Salads. Tofu Frankies can also be made. It can also be stir-fried along with veggies.

Alfalfa Sprouts

Alfalfa is a great vegetable to have during Spring months. It helps to lower down cholesterol levels. Also, it is low in calories and carbohydrates so it can be easily included in our healthy diet. They improve our hormone levels because it contains phytoestrogen.

It can be included in salads or can be used in combination with veggies.

Beans

Beans are also considerably high in Phytoestrogens. Apart from it, they are also a good source of protein and also helps to lower cholesterol levels. They also have high fiber content. Carbohydrates in beans are digested slowly thereby making it a healthy choice for diabetes.

How to include: Beans Salad, Beans Veg, and Bean Soup can be prepared.

Dry Fruits

Dry fruits like dried apricots, prunes, dates can help balance estrogen levels as it contains phytoestrogens. It also contains vitamins and minerals and due to its process of drying, they are also rich in dietary fiber.

How to include: Dry fruits can be consumed along with a cup of green tea. Dry fruits laddoos can be made.

Garlic

Garlic a herb, which contains a phytoestrogen called “ Isoflavones” It also has many other health benefits.

How to include: Chopped garlic can be included in soups, gravies, chicken, and fish curries, Stir fries.

Wrapping Up

Mood swings are one of the symptoms of low estrogen levels but not necessarily it gives you a confirmation of being estrogen deficient. Please consult your doctors before drawing any conclusion.

To overcome estrogen deficiency you can include Estrogen Rich Foods along with a healthy diet and healthy lifestyle. Estrogen is an important hormone as it plays so many vital functions in our body. It’s necessary to avoid imbalance of estrogen in our body as it may affect metabolism, sexual function, menstrual cycle.

FAQs (Frequently Asked Questions)

Q. Can low estrogen cause weight gain?

Yes, estrogen affects fat distribution. Low estrogen levels may lead to belly fat accumulation.

Q. Does estrogen deficiency only affect older women?

No, young women can also experience estrogen deficiency due to stress, excessive exercise, eating disorders, or hormonal imbalances.

Q. Are phytoestrogens safe to consume?

Phytoestrogens from natural sources like flaxseeds and soy are generally safe but always consult your doctor for personalized advice.