HOW TO FIX LOW ESTROGEN NATURALLY

Estrogen is a hormone produced in the ovaries. It plays a major role in the female reproductive system.

Estrogen is a sex hormone that controls sexual development in females. It's also present in small amounts in males. 

The Function of Estrogen

Estrogen is the hormone that's mainly responsible for sexual development in girls as they reach puberty. 

Other functions of estrogen include:

• Initiates changes in breast tissue during teenage years and pregnancy
• Helps regulate menstrual cycles
• Helps regulate body weight by helping to control metabolism 
• Involved in the development and growth of healthy bone tissue (prevents bone loss by promoting absorption and retention of calcium levels)
• Plan a role in promoting healthy cardiovascular ( heart and blood vessels) health rolepromoting 

Causes of Low Estrogen Levels

A number of different conditions can result in low estrogen levels in females.

Some causes include:

• Damage or removal of the ovaries, such as a complete hysterectomy—a surgical procedure removing the uterus and ovaries
• Excessive exercise
• Thyroid conditions
• Pituitary gland dysfunction
• Anorexia, bulimia, or other eating disorders
• Malnutrition 
• Turner syndrome, a genetic defect in which a person has only one X chromosome, instead of two sex chromosomes, which causes developmental abnormalities and infertility
• Genetic defects that cause premature ovarian failure
• Autoimmune conditions
• Chronic (long term) kidney disease
• Perimenopause, the time before menopause, during which estrogen levels fluctuate
• Menopause, which is defined as 12 consecutive months without a period, with very low estrogen
• Effects of chemotherapy

Risk Factors

Age is the number one risk factor for low estrogen. As a female approaches age 47—perimenopause age—she experiences fluctuating estrogen levels for several years until full menopause. 

A family history of hormonal problems is also a risk factor for low estrogen.

Symptoms

There are several effects of low estrogen. Many of these mimic the symptoms of menopause.

Symptoms of low estrogen may include:

• Hot flashes
• Night sweats
• Insomnia
• Amenorrhea 
• Breast tenderness
• Headaches   
• Worsening migraines
• Depression 
• Difficulty concentrating
• Fatigue
• Weight gain
• Infertility
• Painful sex due to a decrease in vaginal lubrication 
• Osteoporosis, which is the weakening of bones that can lead to fractures
• Impaired sexual development and sexual function

Natural Ways to Boost Estrogen in Your Body

Food

1. Soybeans

Soybeans and the products produced from them, such as tofu and miso, are a great source of phytoestrogens. Phytoestrogens mimic estrogen in the body by binding to estrogen receptors, and can have estrogenic or anti-estrogenic effects.

In one study on soy and those with breast cancer, researchers found that a higher soy intake was linked to a lower risk of breast cancer death. This may be due to the estrogen-like benefits of phytoestrogens.

More extensive research is needed on soy and its effects on estrogen levels in the body.

2. Flax seeds

Flax seeds also contain high amounts of phytoestrogens. The primary phytoestrogens in flax are called lignans, which are beneficial in estrogen metabolism.

One animal study from 2017 demonstrated that a flaxseed-rich diet was able to reduce ovarian cancer severity and frequency in hens. More human research is still needed.

3. Sesame seeds

Sesame seeds are another dietary source of phytoestrogens. Another animal study from 2014 investigated the impact of soybean and sesame oils on rats with estrogen deficiency.

The researchers found that a 2-month diet supplemented with these oils was able to improve bone health markers. This research suggests a positive estrogen-like effect of both sesame and soy seeds, although further human research is needed.

Vitamins and minerals

4. B vitamins

B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen.

In one study researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women. Results indicated that higher levels of vitamins B-2 and B-6 were associated with a lower risk of breast cancer, which may be due to the impact of these vitamins on estrogen metabolism.

5. Vitamin D

 Vitamin D functions as a hormone in the body. One study explains that both vitamin D and estrogen work together to reduce the risk of cardiovascular disease.

The link between these hormones is due to the role that vitamin D plays in estrogen synthesis. This indicates a potential benefit of vitamin D supplementation in low estrogen levels.

6. Boron

Boron is a trace mineral that has a variety of roles in the body. It’s been researched for its positive benefits on reducing the risk of certain types of cancer. Boron is also necessary for the metabolism of the sex hormones testosterone and estrogen.

Researchers believe that boron influences estrogen receptors by allowing the body to more easily use the estrogen available.

7. DHEA

DHEA, or dehydroepiandrosterone, is a naturally occurring hormone that can be converted to estrogen and testosterone. Within the body,  DHEA is first converted to androgens and then further converted to estrogens.

One study also found that DHEA may be able to provide similar benefits in the body as estrogen.

Herbal supplements

8. Black cohosh

Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause and menstrual issues.

Researchers believe that black cohosh also contains certain compounds that stimulate estrogen receptors. Although more research is still needed, this may suggest a possible benefit of black cohosh supplements when estrogen is low.

9. Chaste berry

Chaste berry is a traditional herbal treatment that’s most well known for its use in gynecological conditions, such as PMS.

In one study researchers reviewed the available literature for the Vitex species, which includes chaste berry. They found that it was able to exhibit estrogenic effects at the dosages of 0.6 and 1.2 grams/kilogram of body weight.

These benefits most likely come from a phytoestrogen in chaste berry called apigenin.

10. Evening primrose oil

Evening primrose oil (EPO) is a traditional herbal remedy that contains high levels of omega-6 fatty acids, making it a popular supplement for conditions such as PMS and menopause. There’s very little recent research on the benefits of evening primrose oil for estrogen.

However, one study found that of over 2,200 women that used EPO after discontinuing hormone replacement therapy, 889 reported EPO as useful for controlling the symptoms of low estrogen with menopause.

11. Red clover

Red clover is an herbal supplement that contains a handful of plant compounds called isoflavones that may act like estrogen in the body. These isoflavones include:

• biochanin A
• formononetin
• genistein
• daidzein

One review study examined the impact of red clover on hot flashes and hormone levels in women. The researchers found four studies that showed a significant increase in estrogen levels with red clover supplements.

12. Dong quai

Dong quai is a traditional Chinese medicine commonly taken for the symptoms of menopause. Like the other herbal supplements above, dong quai contains compounds that function as phytoestrogens.

In one study, researchers examined the possible estrogenic compounds in 17 popular herbal supplements. They found two possible compounds in dong quai that exhibit estrogenic activity.

Takeaway

Low estrogen levels can impact many aspects of overall health and wellbeing, including physical, emotional, and sexual health. They may also increase the risk of serious conditions, including heart disease, osteoporosis, and obesity. 

Functional foods, vitamins and minerals, and herbal supplements are all natural ways to boost estrogen in the body.

If natural methods aren’t enough to boost your estrogen levels, visit your doctor to discuss other treatment options, such as hormone replacement therapy.

NATURAL WAYS TO GET RID OF BELLY FAT.

What Causes Stomach Overhang?

Before we can go giving expert tips on how to lose belly overhang, we must, first of all, know what causes it. This will help prevent regaining that extra tummy fat in the future. Some causes of belly fat are very common and well known, while others are not so common. Here are some of the things that make you grow a belly pooch:

Poor Diet

This comes as no surprise to many people. Poor diet is actually the most common cause of belly fat. What does a poor diet entail you may ask? A poor diet involves eating a lot of junk foods, fast foods, highly processed foods, skimping on vegetables and fruits. Some of the well-known unhealthy foods are pizza, hamburgers, sugary drinks, french fries and potato chips, ice cream, candy bars, processed meat, processed cheese, high-calorie coffee drinks, and the list goes on.

Consuming these types of foods affects your body functions. This leads to slow metabolism and chronic inflammation in the body. Chronic inflammation is associated with fat accumulation in the belly region.

Drinking Too Much Alcohol

No, don’t stop reading. We are not about to tell you to completely get rid of alcohol consumption. Limited consumption of alcohol is fine. Things get bad when you consume more than sixty milliliters of alcohol everyday. How exactly does alcohol cause belly fat? Alcohol causes dehydration. Dehydration causes inflammation and inflammation-induced weight gain. Alcohol also gets stored as fat in the body if you don’t drink enough water and work out regularly.

Lack Of Exercise

Exercising is a good way to shed all that extra fat, plus it triggers the feel-good hormones. Most people don’t get nearly enough movement in a day. That’s no thanks to endless classes, long hours at work, time-consuming commutes, and preferred downtime activities. In order to keep your body healthy and active, you need to exercise every  day. Your circulation, metabolism, digestion, sleep, and brain function will improve if you do so. This will also lead to reduced stress and chronic inflammation.

People usually wade through their lives riddled with stress. It could be pressure from work, relationships, school and so on. Stress increases the chances of accumulating fat in the lower belly region. The hormone cortisol, which is elevated in response to stress, influences metabolism, weight gain and fat distribution.

Pregnancy 

Well, this seems rather obvious. You have just brought life into the world. Before the child could come to the world, your body had to create a home for them. This comes with many changes in your body. Some of these changes are mostly seen afterwards including the stomach overhang

Genetics

Sometimes the belly fat is not caused by what you do or don’t do. Some things are hereditary and belly fat is one of them. On the bright side, even though you haven’t been blessed with the “skinny gene”, you’re not doomed to carry extra pounds around your midsection forever. A combination of a well-rounded diet and consistent exercising will do the trick

The following sections look at specific ways to help get rid of belly fat.

1. Focus on low calorie foods 

One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.

Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.

Also, low calorie foods are often more nutritious than high calorie foods.

Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.

Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.

2. Eliminate sugary drinks 

Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area.

A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.

It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.

For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.

 

3. Eat fewer refined carbs 

Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks.

Research has also linked refined carbs to the development of abdominal fat.

Try replacing refined carbohydrates with complex carbohydrates. These exist in fruits, vegetables, and whole grain foods.

4. Eat more fruits and vegetables 

Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.

Fruits and vegetables also add fiber to the diet. Research suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.

5.Go for lean proteins 

Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.

At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats.

6.Choose healthful fats

Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.

Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat.

Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.

Healthful high fat foods include:

• avocados
• chia seeds
• eggs
• fatty fish
• nuts and nut butters
• olives

7. Develop a workout

Exercise can lead to weight loss throughout the body, including around the belly.It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.

However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined.

8. Boost overall activity

Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood.

Tips for increasing daily activity levels include:

• taking regular stretching breaks when sitting for long periods
• taking the stairs instead of the elevator
• walking or cycling instead of driving or taking public transit
• parking further from a destination
• using a standing desk

9. Try cardio

Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles.

Some cardio exercises include:

• walking
• running
• using an exercise bike
• swimming

10. Try high intensity interval training

High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories.

For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds.

Research suggests that HIIT may reduce body fat more effectively than other types of exercise.

Because of the short periods involved, HIIT may also be a good way to ease into an exercise routine.

11. Try strength training

Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does.

Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints.

The Centers for Disease Control and Prevention (CDC) recommend doing strength training 2 days per week.

Summary

For many people, reducing the amount of abdominal fat can significantly improve their health. People can achieve this by adopting a healthful diet and exercise routine.

HOW TO NATURALLY LOSE WEIGHT FAST

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

In this article, we consider nine effective methods of weight loss.

The most common intermittent fasting methods include the following:

• Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version trusted source involves eating just 25–30 percent of the body’s energy needs on fasting days.
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

It is best to adopt a healthy eating pattern trusted no non-fasting days and to avoid over-eating.

2. Tracking your diet and exercise

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

• Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
• Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
• Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
• Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

4. Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

• whole-grain rice, bread, and pasta instead of the white versions
• fruit, nuts, and seeds instead of high-sugar snacks
• herb teas and fruit-infused water instead of high-sugar sodas
• smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

7. Balancing gut bacteria

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.

Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

• A wide variety of plants:
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  Increasing the number of fruits, vegetables,and grains in the diet will result in an increased fiber uptake and a more diverseset of gut bacteria. People should try toensure that vegetables and other plant-based foods comprise 75 percent of their meal.
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

8. Getting a good night’s sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.

Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol , which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

9. Managing your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.

Some methods of managing stress include:

• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening

Takeaway

It is important to remember that there are no quick fixes when it comes to weight loss.

The best way to reach and maintain a healthy weight is to eat a nutritious(plant-based), balanced diet.

This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.