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, also referred to as “Female Sex Hormone” is produced in the ovaries and plays an important role in the sexual and reproductive development of women. Though it is present both in males and females. In males, it is present in much less concentration than females.
Why is it Essential?
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.
Why do women need estrogen?
Plays an important role in:-
Preventing hair from growing on chests
Development of breasts
Ability to conceive a child
To maintain strong bones
ESTROGEN AND BONE HEALTH
Estrogen helps to slow down the breakdown of bones and encourages bone formation. Low estrogen levels will lead to more bone breakdown and not enough bone-building which further leads to weaker and less dense bones.
Do you know?
Women have less facial hair and smoother skin than men because of estrogen.
How do we come to know if we are suffering from estrogen deficiency? Below are Some Symptoms.
Menstruation cycle is disturbed ( occurs for short time or stops)
Vaginal Dryness or vaginal yeast infections or bladder infections
Thinning of Skin
Thin bones, or osteoporosis, increasing the risk of fractures.
Mental and Emotional Symptoms
Feeling of depression
Difficulty in concentrating
Though we have seen various symptoms of estrogen deficiency lets find out if mood swings are interlinked to estrogen?
Estrogen and Mood Swings
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
Here are few Estrogen rich foods
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 flaxseeds:– 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 laddos.
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:- 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 Soy and Soy Products:–
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. (Plant estrogen)
How to include it in our diet:- 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 it in our diet:- 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 it in our diet:– 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 it in our diet:- Chopped garlic can be included in soups, gravies, chicken, and fish curries, Stir fries.
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.
Note:- Please make sure you consult your doctor/registered dietician before making any drastic changes to your diet.
Ayesha a is a dietician by profession. A columnist, a blog writer, worked in renowned gyms, clinic, with fitness trainers.Experienced in weight loss plans.Being a dietician she still preaches “Guilt Free Eating” Her philosophy towards Nutrition revolves around Healthy Enjoyment of all foods coz ” LIFE IS TOO SHORT FOR RESTRICTIONS” If Blogging rules my heart than Nutrition rules my mind!