What are estrogens?
Estrogens are a group of hormones that play an important role in the sexual and reproductive development of women. According to experts from Johns Hopkins Medicine , they are synthesized in the ovaries, adrenal glands and fat cells.
The best-known functions of this hormone are the regulation of the menstrual cycle, the development of female sexual organs and the appearance of pubic and armpit hair. However, these hormones are transported through the blood and carry messages to other organs and tissues: skin, heart, liver or brain.
Therefore, its repercussions go beyond sexual health, since according to data presented by experts, these are some of its other outstanding functions:
Regulation of blood cholesterol levels.
Promoting bone health.
Collaboration in the formation of collagen.
Stimulation of libido.
It is important to maintain adequate levels of this hormone, since a lack or excess is related to many chronic and acute diseases.
This can be read in an article published in the journal Biomedical and Phamarcotherapy , where they point out that:
The drop in estrogen levels that comes with age can lead to loss of bone mass, muscle degeneration or imbalances in blood glucose and lipids.
An excess of them is related to problems such as polycystic ovary syndrome, infertility and breast and ovarian cancer.
How does fiber help us with estrogen?
In perimenopause, when estrogen levels are higher than progesterone, fiber can bind to excess estrogen and eliminate it through the intestine , avoiding the problems that this excess estrogen can cause at this stage.
And then, both during menopause and post-menopause, it can help us avoid some common symptoms and problems caused by the decrease in estrogen:
- Weight gain: When menopause hits, it is normal to gain several kilos due to hormonal changes and a slower metabolism . Many women experience changes in weight distribution and a tendency to gain weight, especially around the abdominal area. Fiber can help control weight by providing a feeling of satiety. In addition, by increasing insulin sensitivity and balancing blood sugar levels, it prevents cravings for unhealthy foods.
- Cardiovascular diseases: Decreased estrogen levels during menopause have been associated with an increased risk of cardiovascular disease . Soluble fiber, in particular, can help reduce LDL cholesterol levels and improve cardiovascular health, preventing the development of these diseases.
- Glucose control : Some women may experience changes in glucose regulation during menopause. Fiber can help stabilize blood glucose levels, which is beneficial for metabolic health.
- Bone health : Fiber may also play a role in bone health by promoting the absorption of minerals such as calcium and magnesium, which are important for maintaining bone density and preventing the development of osteoporosis, which is common in women after menopause.
- Mood : the hormonal changes of menopause, together with the symptoms and worries of this stage, affect our mood, with irritability, mood swings and depression being common. The decrease in estrogen affects noradrenaline and serotonin. A diet rich in fiber helps balance the intestinal flora, which influences the production of neurotransmitters such as serotonin, improving mood.
Benefits of fiber
1- Improve digestive health : fiber helps prevent and treat constipation, improve digestion and support the digestive system.
2- Control weight : fiber contributes to the feeling of satiety, which can help us avoid eating at odd hours or less healthy foods, maintaining our ideal weight.
3- Improve glucose and cholesterol levels : soluble fiber helps regulate blood glucose levels and reduce LDL cholesterol levels. For all these reasons, it helps prevent the development of diseases such as cardiovascular diseases, diabetes and certain types of cancer, especially colorectal cancer.
The recommended daily amount of fiber varies by age, gender, and other individual factors, but in general, a daily intake of at least 25 grams for women and 38 grams for men is recommended.
Fiber and probiotics work hand in hand with the liver, helping you reduce menopausal symptoms and the risk of breast and thyroid cancer.
The microbiota
Thanks to recent epidemiological studies and clinical observations, we know that sex hormones play a very important role in regulating the brain-gut axis and intestinal bacteria. If we take care of our bacteria, we will improve our elimination of hormonal waste and avoid the absorption of potentially harmful external hormones by eating healthy fiber and microbiotic foods, such as fermented foods (including yogurt) so that they properly eliminate hormonal waste that could be toxic to us.
The healthiest thing to do is to stick to a natural, organic and whole-grain diet. It is also advisable not to eat too much, avoid being overweight and eat fermented foods, grains and seeds, which can contribute to a good hormonal balance.
Fiber in our diet
Experts recommend a varied diet, with a predominance of legumes (lentils, chickpeas, beans, peas, soybeans, etc.); whole grains or their derivatives - not breakfast cereals, which are often high in sugar - such as brown rice, wholemeal pasta, wholemeal bread, etc. nuts, fruit, vegetables, and greens. Preferably, one of the portions we eat should be eaten raw (salads or fruit in pieces, not juice).
General recommendations would be:
2-3 daily servings of vegetables.
2-3 servings of fruit daily
6 weekly servings of cereals, preferably whole grains: breakfast cereals, rice or pasta.
3-4 weekly servings of legumes.
It should be noted that fiber intake should always be accompanied by sufficient liquid to contribute to proper intestinal transit and that the sudden inclusion of dietary fiber in people who are not used to it can lead to an increase in gas that tends to regulate itself over time.
Foods with fiber
Fiber is found in fruits, vegetables, roots and tubers, legumes, nuts, seeds and cereals.
Dietary fiber is usually classified according to its solubility as soluble or insoluble.
Soluble fiber dissolves in water and forms a gelatinous substance that aids digestion and regulates blood sugar levels.
Insoluble fiber , on the other hand, adds bulk to stool and helps prevent constipation.
Both types of fibre are found in different proportions in fibre-containing foods. Good sources of soluble fibre are oats, barley, fruits, vegetables and legumes (beans, lentils, chickpeas), while whole grains and whole wheat bread are rich sources of insoluble fibre.
Getting your fiber from a variety of sources is important, as various high-fiber foods come with different vitamins, minerals, and other nutrients. Plus, having a mix of soluble and insoluble fiber supports good digestion.
You can consult the complete list of foods with their fiber content at: https://www.cun.es/chequeos-salud/vida-sana/nutricion/alimentos-ricos-fibra from the University of Navarra Clinic.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/estrogens-effects-on-the-female-body
https://www.barnaclinic.com/blog/womens-health/estrogenos/
https://mejorconsalud.as.com/7-alimentos-que-mejoran-tus-niveles-estrogenos/
https://www.alimente.elconfidencial.com/bienestar/2018-09-23/estrogenos-alimentos_1619294/
https://www.diariofemenino.com/articulos/salud/menopausia/dieta-de-fibra-en-la-menopausia/#google_vignette
https://www.evolutionadvance.com/blogs/menopause-hormonas/comer-fibra-ayuda-nivelar-estrogenos
https://medlineplus.gov/spanish/ency/patientinstructions/000193.htm
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