Women often experience intensified signs of aging after entering their forties, which is closely related to the declining levels of estrogen in the body. Estrogen, as a key hormone, plays a core role in women’s health and appearance. Its decrease can lead to the decline of functions such as skin, hair, vision, showing visible signs of aging. Therefore, exploring dietary adjustments to supplement estrogen to alleviate this natural process becomes particularly important.
Estrogen is mainly secreted by the ovaries, has a wide influence, including reproductive health, bone strength, cardiovascular function, and cognitive abilities. Around the age of forty, ovarian function declines with decreased estrogen secretion, triggering not only menopausal symptoms like irregular periods, hot flashes, night sweats but also accelerating skin aging, such as sagging, deepening wrinkles, and formation of age spots.
When it comes to dietary supplements, the following foods are rich in plant-based estrogen: – Soy: containing isoflavones that can mimic and supplement internal estrogen, recommended to consume tofu, soy milk, and related products. – Nuts: provide vitamin E and unsaturated fatty acids, promoting cell health, improving skin condition, and also containing plant-based estrogen. – Fruits: like pomegranate, cherries, rich in antioxidants, fighting against aging, some also contain plant-based estrogen. – Fungi (such as shiitake mushrooms, black fungus): not only containing plant-based estrogen but also providing immune-boosting, anticancer benefits.
In addition to diet, other complementary methods include: – Supplements: doctors may suggest menopausal women use estrogen replacement therapy, should be done under professional guidance. – Exercise: maintaining suitable weight and physique is favorable for stabilizing estrogen levels. – Adequate sleep: reducing stress, helping hormone balance. – Mental health: relaxing the mind through meditation, yoga, to maintain endocrine balance.
It should be noted that supplementing estrogen should consider individual differences, seek professional advice to ensure safety. While food is relatively safe, excessive intake may also have side effects, should be moderate. Balanced diet, regular exercise, and good lifestyle habits are key to maintaining health and resisting aging.
In conclusion, the combination of a balanced diet and healthy lifestyle can effectively help women maintain youthful vitality and enjoy a fulfilling life in the face of the challenges of time.
