Estrogen Rich Foods To Avoid – I finished chemotherapy for breast cancer last April. I take tamoxifen and have been advised by my doctor to avoid foods containing estrogen. What are some common foods with high amounts of estrogen or phytoestrogens, such as soy, flax, and wild yams, that I should avoid?
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Estrogen Rich Foods To Avoid
I completed chemotherapy for estrogen receptor-positive (ER-positive) breast cancer last April. I take tamoxifen and have been advised by my doctor to avoid foods containing estrogen. While avoiding all estrogen in food is probably impossible, I would like to know what are some common foods with high amounts of estrogen or phytoestrogens, such as soy, flax, and wild yams, that I should avoid?
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You are definitely on the right track. The goal for people who have had breast cancer and/or are taking tamoxifen is to avoid a diet high in phytoestrogens, but not to avoid all sources, as more than 300 foods have been found to contain some level of these substances. Depending on the source (food or supplement) and its preparation, the phytoestrogen content of similar products can vary widely. Phytoestrogens are substances that occur naturally in plants and can either mimic the actions of estrogen in the body or act against the body’s estrogen. Because phytoestrogens can cause tissue growth, women who have had breast cancer are warned not to consume large amounts of these compounds. In addition, studies have found that genistein, a type of phytoestrogen, blocked the tumor-suppressing effect of tamoxifen.
Always talk to your healthcare provider before taking any supplement. You should definitely avoid taking supplements based on phytoestrogens, such as soy isoflavones or black cohosh. Also, reduce your intake of soy products (e.g.
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As a breastfeeding mom who also worked as a lactation consultant, I thought my breasts were a clogged milk duct What to eat (and avoid) during each phase of the menstrual cycle. The best foods for PMS symptoms and foods that make symptoms worse.
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Most women think their period is the 5-8 days each month that they experience bleeding, cramping, bloating, fatigue and mood swings. In fact, it is estimated that 80-90% of all women experience one or more of these symptoms.
However, the menstrual cycle involves hormonal changes that occur over 24-38 days (with an average of 28 days). This repeated cycle prepares the uterus for a (potential) pregnancy.
The menstrual cycle is divided into two phases: the follicular phase and the luteal phase. The length of the follicular phase varies more than the luteal phase, which is consistently around 12-14 days. Between these two phases, ovulation occurs. Let’s take a look at the timeline of the average menstrual cycle.
Day 1 of your cycle begins with your period or shedding of the uterine lining. This is the time most often referred to as “the period.”
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The onset of menstruation is also the onset of the follicular phase. This phase varies in length and is characterized by an increase in estrogen levels. During the follicular phase, the brain uses a hormone called follicle-stimulating hormone (FSH) to send a message to the ovaries to release an egg for ovulation.
There are three natural forms of this hormone: estrone, estradiol and estriol. Of these, estradiol is the one we are most concerned with and has the greatest impact on the physical and mental changes during the menstrual cycle.
Estrogen is responsible for growth, development and maintenance of sex characteristics (ie higher vocal chords, female body shape, breast development), uterine growth, release of luteinizing hormone (more on this later), fattening of the vaginal wall, and the development of milk ducts in the breast during pregnancy.
The main action of estrogen, when it comes to menstruation, is to thicken the lining of the uterus, also known as the endometrium. This thickening creates a welcoming environment for the development of the potential fertilized egg.
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This hormone is made by the pituitary gland, which is located at the base of the brain. It is responsible for the production of estrogen in the follicle – a small fluid-filled sac inside a woman’s ovaries that contains an egg.
Each follicle releases an egg for fertilization. For this reason, “follicle” is often used interchangeably with “ovum”. Although there are many follicles in each ovary, there is only one main follicle that is released during ovulation. This primary follicle produces estrogen as it grows inside the ovary.
Around day 14, ovulation occurs and marks the time between the follicular and luteal phases. The time of ovulation can vary depending on the length of your normal cycle. It usually occurs around Day 14 for a 28-day cycle, but can be later for a longer cycle.
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Like follicle-stimulating hormone, luteinizing hormone is also produced by the pituitary gland. It plays an important role in sexual development and function. Just before ovulation, LH rises rapidly, which causes the egg to be released from an ovary.
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The egg penetrates the wall of the ovary, initiating ovulation. The released egg travels along the fallopian tube to the uterus. Although the egg only survives in the uterus for about 24 hours, the sperm can survive in the female body for up to five days.
The period when the egg can be fertilized by the sperm is called the “fertile window”. An unfertilized egg will disintegrate and leave the body at the start of a new menstrual cycle (about 12-16 days after ovulation).
The luteal phase occurs around days 15-28. It starts after ovulation and lasts until the start of a new menstrual cycle, i.e. the first day of bleeding. The follicle containing the egg in the ovary turns into a corpus luteum and produces progesterone and estrogen.
The corpus luteum secretes progesterone, a hormone that thickens the lining of the uterus in preparation for a fertilized egg. If fertilization does not occur, the corpus luteum breaks down 9-11 days after ovulation and is expelled from the body.
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This results in a drop in estrogen and progesterone levels. If an egg is fertilized during ovulation, progesterone continues to rise.
The luteal phase is associated with “premenstrual” (PMS) symptoms such as headaches, acne, bloating, breast tenderness, mood changes, nausea and/or vomiting. In fact, there are over 150 different symptoms associated with PMS!
During the luteal phase, rising progesterone levels cause the lining of the uterus (endometrium) to stop thickening in order to receive and attach a fertilized egg. This period is also called the “secretory phase” because the endometrium produces chemical messengers (hormones), such as prostaglandins.
Prostaglandins dilate blood vessels, increase blood flow, and help the uterus contract and relax, allowing the thick endometrium to shed from your uterus and flow out of your body during your period.
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You experience cramping when excess prostaglandins cause the uterus to contract so strongly that it reduces blood flow to the uterus. Do not worry! This process is normal and necessary.
However, if you are experiencing debilitating or unbearable pain, talk to your healthcare provider about possible medications or other solutions. NSAIDs (non-steroidal anti-inflammatory drugs), such as aspirin and ibuprofen, block the action of prostaglandins, therefore reducing the pain of cramps.
As you can see, there are a LOT of hormonal changes that occur throughout a woman’s body during the menstrual cycle. The good news is that exercise has been shown to reduce period pain!
Remember those pesky prostaglandins from the luteal phase? Exercise counteracts the effects of prostaglandins, increasing blood flow to the abdomen and uterus, resulting in fewer and less severe cramps!
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Generally, during the first half of your cycle (follicular phase), right after the first day or two of bleeding, you may have more energy and a more stable mood due to rising hormones. The week before ovulation is the perfect time to do higher intensity or longer workouts like HIIT, long runs, boxing, rowing or swimming.
The second half of the cycle (luteal phase) is when you are most likely to feel lethargic. During these two weeks, hormone levels drop, but prostaglandins rise, so you may experience gastrointestinal issues, migraines, and a drop in serotonin.
Pay attention to your energy levels and how you feel. Lower-intensity exercise, such as yoga, pilates, and walking, will get your blood flowing without making your symptoms worse. It’s a good idea to get enough sleep during the luteal phase, which will ensure you’re not completely foggy and drained of energy during the day.
The menstrual cycle, a repeating sequence of hormonal changes over about 24-30 days, has many coinciding symptoms, such as mood swings, bloating, cramping, fatigue and gastrointestinal problems. In fact, there are over 140 different symptoms that have been associated with menstruation!
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It can be overwhelming to understand all the different changes that occur in your body from month to month, let alone understand
