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An anti-estrogenic diet is a diet that involves minimizing high levels of estrogen to reduce the chance for hormone-related risks[1] , eliminating foods high in estrogen. This diet is suitable for people who are strict on their food choices and health. It is similar to other diets such as a paleothic diet, where anti-estrogenic diet is a slight alteration on the type of foods consumed. This implies that one could be on an anti-estrogenic diet yet still eating foods like organic-products that still contains small amounts of estrogen which does not heavily impact the level the estrogen in their body.

An anti-estrogenic diet advises people to mainly focuses on consuming grains, cruciferous vegetables and fruits[1]. These might include beans, citrus, eggs, nuts and seeds[1]. This diet excludes meat and dairy as it contains high levels of estrogen. The anti-estrogenic diet is encouraged for those with high levels of estrogen and are effected alongside by health issues. There is a lack of evidence regarding to weight loss or mental health issues related to this particular diet. It is not diet that can lead to any serious nutritional deficiencies besides a potential lack of protein intake.

Health and Foods

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Testosterone and estrogen are the two types of hormones that exists naturally in the human body[2]. Generally, males tend to have higher levels of testosterone and females have higher levels of estrogen[2] that make up and determine our physical appearance such as facial hair and size of breast as well as it controls the messages and activities throughout the body. Therefore, it is essential to maintain the right amount of hormones relative to that individual in order to reach optimal body functioning, and this could be achieved through controlling one’s diet. However, other factors such as ethnicity and age would contribute to the hormonal state.There are many reasons that may cause one to have a higher estrogen levels, common factors include a “hormonal imbalance which is low levels of testosterone or progesterone, medication, low-fiber diet, drugs and alcohol”[3]. It is important to maintain a regular level of estrogen balance in order to control for body weight and illnesses.

An anti-estrogenic diet advises people to mainly focuses on consuming grains, cruciferous vegetables and fruits. This diet excludes meat and dairy as it is rich in estrogen. Estrogen is hard to avoid since it is in almost everything: food, drinks and cosmetic products. To fight this excess numbers of estrogen, we could try focus on foods that contain less amount of estrogen and starting consuming product that are organic and not processed.

Foods to eat

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There are 4 main recommendations that will assist people who suffer from estrogen-dominance and are hoping to change their eating habits to achieve optimal body functioning and health. These food products are the "sources of cancer-fighting phytochemicals"[4]:

- Cruciferous vegetables: cabbage, cauliflower, garden cress, bok choy, broccoli - Daily servings of cruciferous vegetables have demonstrated a significant decrease in breast cancer risk and improve other health benefits in the long run[5].

- Oats and whole grains - fibre-rich that appears to black harmful estrogens[4]. Also able to control for weight gain.

- Soybased foods: soybeans and tofu - contain high levels of phytoestrogen that has estrogen-blocking properties which reduces the risk of breast cancer[4].

- Citrus fruits: oranges, lime, lemon, grapefruits - fights against breast cancer and down-regulates estrogen receptors[4]. It is also a primary source of vitamin C.

Foods to Avoid

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It is recommended that people who are facing medical risks such as heart disease and so on to try avoid food such as meat, dairy, eggs. They contain high levels of estrogen which could be a threat and act as a risk factor towards their health state and conditions.

Estrogen and Health Effects

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Actions of estrogen have a diverse effect on brain activities throughout the central nervous system[6]. This plays a role in sexual differentiation as well as hippocampus which determines one’s emotional state[6]. An imbalance level of estrogen in one’s body could affect the reproductive system, immune system as well as sickness and mood. Due to the lack of evidence that illustrate the correlation between the effect of estrogen and diet, studies have struggled to make conclusions upon its impact in relation to particular disease. However, studies have shown that high levels of estrogen increases the risk for both males and females for heart disease and cancer[7].

For Males

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Estrogen essentially controls male’s immune system as well as body parts such as bones and muscles[8]. Most men who has an elevated level of estrogen often has low testosterone levels, this is a common issue that decreases with age[8]. Symptoms in low testosterone and are estrogen-dominance may experience symptoms such as fatigue, sexual dysfunction, enlarged breast, increased abdminal pain and low sex drive[9]. In turn, estrogen is able to control and regulate sperm maturity and healthy libido within their reproductive system[8] if the estogen levels are balanced. Aromatase is a component that is found in fat tissues which are able to transform testosterone to estrogen[10] , this suggests that excess body weight may increase the risk of higher levels of estrogen which foods such as cruciferous vegetables could help increase estrogen detoxification. Thereby, it is important to balance hormone levels of estrogen with testosterone[10]. Obesity is becoming the main concern that is the cause of countless different health issues including male infertility[11].

For Females

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Estrogen for females have a serious impact on their daily lives, such as mood swings, low sex drive, stress, fatigue and fertility[12]. There are major health risks that may concern women regarding to increased levels of such as ovarian and breast cancer which automatically creates an estrogen imbalance in their body[12]. Evidence have indicated that there is a strong relationship between the risk of breast cancer and diet-estrogen[7].

Low Fat Diet and Breast Cancer

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Studies have shown that a low fat diet lowers the risk for breast cancer in comparison to those with diets that is higher in fat as it has impact upon their estrogen metabolism[13]. High intake of dietary fat show a high correlation for mortality rates during postmenopausal disease[14]. According to Boyar et al. (1988) have suggested that "high-fat diet promotes the progression of breast cancer"[14]. Comparing Eastern and Western diets, women in Asia revealed a "lower urinary and bloody levels of estrogen”[15] as their traditional diet is higher in estrogen and low in fat, which explains the result of having lower risk breast cancer as Western diets are high-fat and low estrogen diets with high hormonal values[16].


Ovarian Cancer

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Other studies have shown that there is a link between dietary fat consumption and the risk of ovarian cancer[12] however results are still inconclusive. Results show that there is no connection that illustrate dietary-fat intake influences the risk of ovarian cancer. Moreover, other results have claimed that there is a conflict on the role of estrogen levels in ovarian cancer[17]. In turn, evidence suggest a “positive association between saturated fat intake and ovarian cancer risk[12]. This evidently explains that food such as meat have an impact upon ovarian cancer as it is high in estrogen level therefore people who have a higher risk of getting ovarian cancer should avoid meat as it may be a threat to this disease. Ovarian cancer is more prevalent in European countries versus Eastern Asia[17].

Obesity

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Obesity has been an ongoing issue especially in Western places such as America and Australia where the rates of obesity are much higher due to their diet and family history. There is a link between obesity and cancer in which studies have indicated that they may be caused by other related components such as sex hormone levels and nutritional factors[18]. There is a positive association between obesity and the increasing number of cancers caused from the responding tissues of estrogenic stimulation[18]. Hence, obesity have significant impact on both men and women’s “decreased levels of sex hormone metabolism as well as increased clearance rates of several hormones”[18]. It is an emerging issue that distresses infertility for both sex’s that also influences one’s physical and psychological state[19].

Soy based foods

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Soybeans and tofu are two of the main food products that contain high levels of phytoestrogen. Studies do suggest that despite the relatively high concentration of some estrogen, it does help many health issues such as breast cancer and cognitive functioning. An anti-estrogenic diet also focuses on weak phytoestrogenic foods intake that lessen the effects of estrogen, this include “pomegranates, flaxseeds, berries, oats and organic non-GMO fermented soy” [20].

Soybeans

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Soy is a commonly studied food product in many cases that investigates both the estrogenic impacts on hormone levels in the human body as well as one’s diet. Many of which suggested that soy products have both negative and positive effects that strongly relate to health risks and benefits[21]. This is an issue that focuses more toward females as it impacts fertility and behaviour.

Phytoestrogens can alter and interact with estrogen receptors in the human body[22]. This compound is present in our diet as it is derived from plants[22] in which we consume daily. Soy products are isoflavones-rich and contains high levels of phytoestrogen[23]. There is a lack of evidence which illustrate that phytoestrogens protect against menopausal osteoporosis[24] as it has not been confirmed in human trials. Older women are more susceptible in the risk of osteoporosis in postmenupasal, though results indicate otherwise, that food that contain isaflavones have a weak prevention for postmenopausal osteoporosis[25]. Nonetheless, it is used to balance for the lack of estrogen levels in menopause stage[24]

Soy Beans Photographed by Trisorn Triboon 02

Soy is known as a type of food that fight against diseases such as heart disease, cardiovascular disease as well as breast cancer[26]. Research have demonstrated that there have been a decline of hormone-related cancer rates due to daily intake of soybean[26], evidently shown that Asian countries such as Japan have a much lower mortality with breast cancer due to their traditional diet in comparison to Western diets where the consumption of soy foods are much less visible, reducing levels of isaoflavone intake as whole[23].

Tofu

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Tofu is another food that is phytoestrogen-rich, also containing high amounts of isoflavones[27]. According to Grodstein et al. (2000), though not proven, that estrogen-related factors could have an impact in cognitive functioning. This is evidently supported in animal models where it appears to control for learning abilities as well as memory[28]. Both soy and tofu demonstrate long term effects which have the potential to protect the ageing brain[29]. Nonetheless, there have been several observational studies that have found no significant effects of phytoestrogen intake on cognitive functioning, though their findings may not be accurate as the studies were focused upon low estrogenic-product consumption population[29].

Firm tofu


There is a distinct difference in dietary habits between the Western and Eastern cultures, where places such as China and Japan have much lower rates of health issues like breast cancer and osteoporosis compared to the American and European population[28]. Another study have also explored the relationship difference between these two cultures where they have found an increase of breast cancer rates in Asian Americans, though they are still lower than White Americans but this can not justify that the intake of soyfoods such as tofu is an indicator to lower health risk rates in the Eastern diet[30].

References

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  1. ^ a b c Hofmekler, Owen (2007). The Anti-Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick. Berkley, California.{{cite book}}: CS1 maint: location missing publisher (link)
  2. ^ a b Schulster, Michael; Bernie, AaronM; Ramasamy, Ranjith (2016). "The role of estradiol in male reproductive function". Asian Journal of Andrology. 18 (3): 435–440. doi:10.4103/1008-682X.173932. ISSN 1008-682X. PMC 4854098. PMID 26908066.{{cite journal}}: CS1 maint: unflagged free DOI (link)
  3. ^ James, V. H. T. (1999), "Androgens, Estrogens, and Breast Cancer Risk", Endocrinology of Breast Cancer, Humana Press, pp. 69–77, doi:10.1007/978-1-59259-699-7_5, ISBN 9781475751390, retrieved 2019-05-29
  4. ^ a b c d "The Top 6 Anti-Estrogen Foods for Breast Cancer Risk Reduction". pinklotus.com. Retrieved 2019-05-29.
  5. ^ "Seven Foods That Decrease the Estrogen Levels in Women". LIVESTRONG.COM. Retrieved 2019-05-29.
  6. ^ a b McEwen, B. (2002-01-01). "Estrogen Actions Throughout the Brain". Recent Progress in Hormone Research. 57 (1): 357–384. doi:10.1210/rp.57.1.357. ISSN 0079-9963. PMID 12017552.
  7. ^ a b "Health hazard evaluation report: HETA-93-0510-2462, Ross Mould Inc., Washington, Pennsylvania". 1994-10-01. doi:10.26616/nioshheta9305102462. {{cite journal}}: Cite journal requires |journal= (help)
  8. ^ a b c Cooke, Paul S.; Hess, Rex A. (2018-07-01). "Estrogen in the male: a historical perspective". Biology of Reproduction. 99 (1): 27–44. doi:10.1093/biolre/ioy043. ISSN 0006-3363. PMC 6044326. PMID 29438493.
  9. ^ "How to Reverse Estrogen Dominance Naturally – Detox, Food, & Supplements". Jill Carnahan, MD. 2018-12-06. Retrieved 2019-05-29.
  10. ^ a b "8 Surprising High Estrogen Symptoms in Men". University Health News. 2019-02-08. Retrieved 2019-05-29.
  11. ^ Hammoud, Ahmad O.; Gibson, Mark; Peterson, C. Matthew; Hamilton, Blake D.; Carrell, Douglas T. (2006). "Obesity and Male Reproductive Potential". Journal of Andrology. 27 (5): 619–626. doi:10.2164/jandrol.106.000125. ISSN 1939-4640. PMID 16751621.
  12. ^ a b c d Qiu, Wenlong; Lu, Heng; Qi, Yana; Wang, Xiuwen (2016-06-14). "Dietary fat intake and ovarian cancer risk: a meta-analysis of epidemiological studies". Oncotarget. 7 (24): 37390–37406. doi:10.18632/oncotarget.8940. ISSN 1949-2553. PMC 5095084. PMID 27119509.
  13. ^ LONGCOPE, C.; GORBACH, S.; GOLDIN, B.; WOODS, M.; DWYER, J.; MORRILL, A.; WARRAM, J. (1987–2006). "The Effect of a Low Fat Diet on Estrogen Metabolism*". The Journal of Clinical Endocrinology & Metabolism. 64 (6): 1246–1250. doi:10.1210/jcem-64-6-1246. ISSN 0021-972X. PMID 3571427.
  14. ^ a b Boyar, A. P.; Rose, D. P.; Loughridge, J. R.; Engle, A.; Palgi, A.; Laakso, K.; Kinne, D.; Wynder, E. L. (1988-01-01). "Response to a diet low in total fat in women with postmenopausal breast cancer: A pilot study". Nutrition and Cancer. 11 (2): 93–99. doi:10.1080/01635588809513975. ISSN 0163-5581. PMID 3362724.
  15. ^ Qiu, Wenlong; Lu, Heng; Qi, Yana; Wang, Xiuwen (2016-06-14). "Dietary fat intake and ovarian cancer risk: a meta-analysis of epidemiological studies". Oncotarget. 7 (24): 37390–37406. doi:10.18632/oncotarget.8940. ISSN 1949-2553. PMC 5095084. PMID 27119509.
  16. ^ Aubertin-Leheudre, Mylène; Gorbach, Sherwood; Woods, Margo; Dwyer, Johanna T.; Goldin, Barry; Adlercreutz, Herman (2008). "Fat/fiber intakes and sex hormones in healthy premenopausal women in USA". The Journal of Steroid Biochemistry and Molecular Biology. 112 (1–3): 32–39. doi:10.1016/j.jsbmb.2008.08.002. PMC 2656650. PMID 18761407.
  17. ^ a b Kaaks, Rudolf; Lukanova, Annekatrin (2005-01-01). "Endogenous Hormones and Ovarian Cancer: Epidemiology and Current Hypotheses". Cancer Epidemiology and Prevention Biomarkers. 14 (1): 98–107. ISSN 1055-9965. PMID 15668482.
  18. ^ a b c Deslypere, Jean Paul (1995-09-01). "Obesity and cancer". Metabolism - Clinical and Experimental. 44 (9 Suppl 3): 24–27. doi:10.1016/0026-0495(95)90316-X. ISSN 0026-0495. PMID 7674913.
  19. ^ Hammoud, Ahmad O.; Gibson, Mark; Peterson, C. Matthew; Hamilton, Blake D.; Carrell, Douglas T. (2006). "Obesity and Male Reproductive Potential". Journal of Andrology. 27 (5): 619–626. doi:10.2164/jandrol.106.000125. ISSN 1939-4640. PMID 16751621.
  20. ^ "How to manage your estrogen levels - Chatelaine". www.chatelaine.com. Retrieved 2019-05-29.
  21. ^ Messina, M.; Barnes, S. (1991-04-17). "The Role of Soy Products in Reducing Risk of Cancer". JNCI Journal of the National Cancer Institute. 83 (8): 541–546. doi:10.1093/jnci/83.8.541. ISSN 0027-8874. PMID 1672382.
  22. ^ a b Saarinen, N. M.; Bingham, C.; Lorenzetti, S.; Mortensen, A.; Mäkelä, S.; Penttinen, P.; SØrensen, I. K.; Valsta, L. M.; Virgili, F. (2006–2009). "Tools to evaluate estrogenic potency of dietary phytoestrogens:A consensus paper from the EU Thematic Network "Phytohealth" (QLKI-2002-2453)". Genes & Nutrition. 1 (3–4): 143–158. doi:10.1007/BF02829964. ISSN 1555-8932. PMC 3454835. PMID 18850210.
  23. ^ a b Omoni, Adetayo O.; Aluko, Rotimi E. (2005–2008). "Soybean Foods and Their Benefits: Potential Mechanisms of Action". Nutrition Reviews. 63 (8): 272–283. doi:10.1111/j.1753-4887.2005.tb00141.x. ISSN 0029-6643. PMID 16190314.
  24. ^ a b Jargin, Sergei V. (2014). "Soy and phytoestrogens: possible side effects". GMS German Medical Science; 12:Doc18; ISSN 1612-3174. 12: Doc18. doi:10.3205/000203. PMC 4270274. PMID 25587246.
  25. ^ Bolca, S.; Bracke, M.; Depypere, H. (2012). "Soy consumption during menopause". Facts, Views & Vision in ObGyn. 4 (1): 30–37. ISSN 2032-0418. PMC 3991438. PMID 24753886.
  26. ^ a b Chen, Kuan-I; Erh, Mei-Hui; Su, Nan-Wei; Liu, Wen-Hsiung; Chou, Cheng-Chun; Cheng, Kuan-Chen (2012-10-01). "Soyfoods and soybean products: from traditional use to modern applications". Applied Microbiology and Biotechnology. 96 (1): 9–22. doi:10.1007/s00253-012-4330-7. ISSN 1432-0614. PMID 22872103. S2CID 17146589.
  27. ^ Adlercreutz, Herman; Barakat, Susan; Gualtieri, Lisa; Saul, Nora; Goldin, Barry R.; Dwyer, Johanna T. (1994-07-01). "Tofu and soy drinks contain phytoestrogens". Journal of the American Dietetic Association. 94 (7): 739–743. doi:10.1016/0002-8223(94)91939-9. ISSN 0002-8223. PMID 8021414.
  28. ^ a b Grodstein, Francine; Mayeux, Richard; Stampfer, Meir J. (2000). "Tofu and Cognitive Function: Food for Thought". Journal of the American College of Nutrition. 19 (2): 207–209. doi:10.1080/07315724.2000.10718918. ISSN 0731-5724. PMID 10763901. S2CID 25394960.
  29. ^ a b Yesufu-Udechuku, Amina; Rahardjo, Tri Budi W.; Hogervorst, Eef (2011), "Soy, Tofu and Brain Function in the Elderly", Handbook of Behavior, Food and Nutrition, Springer New York, pp. 2783–2815, doi:10.1007/978-0-387-92271-3_176, ISBN 9780387922706, retrieved 2019-05-29
  30. ^ Wu, AH; Ziegler, RG; Pike, MC; Nomura, AMY; West, DW; Kolonel, LN; Horn-Ross, PL; Rosenthal, JF; Hoover, RN (1996–2003). "Menstrual and reproductive factors and risk of breast cancer in Asian-Americans". British Journal of Cancer. 73 (5): 680–686. doi:10.1038/bjc.1996.118. ISSN 0007-0920. PMC 2074339. PMID 8605107.
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