Over time, especially during premenopause and menopause, estrogen levels tend to decrease, causing many changes in health and psychophysiology.
Although there are no foods that can directly supplement estrogen like treatment drugs, choosing suitable foods, including fish, can contribute to supporting endocrine health when combined with a balanced diet.
Fatty fish such as salmon, mackerel, sardines and herring are rich sources of omega-3 fatty acids. This healthy fat helps reduce inflammation, supports cardiovascular health and can contribute to maintaining hormone balance by supporting the body's normal metabolic processes.
In addition, fish also contains high-quality protein, vitamin D and many essential minerals, contributing to protecting bones and enhancing overall health - factors that are especially important for women when estrogen levels decrease.
To maximize the benefits of fish, housewives should prioritize healthy cooking methods such as steaming, boiling, grilling or pan-frying with a little oil instead of frying deep in oil.
Eating fish two to three times a week is a common recommendation in a healthy diet. At the same time, you should diversify the types of fish to supplement many different groups of nutrients and limit the risk of accumulation of pollutants that may be present in some large fish species.
In addition to adding fish to the menu, women should also combine it with phytoestrogens-rich foods such as soybeans, flax seeds, sesame seeds and beans.
A diverse diet, rich in green vegetables, fruits and whole grains, will bring more comprehensive benefits to endocrine health.
It is important to note that eating fish does not directly increase the amount of female hormones in the body and cannot replace hormone treatments when prescribed by a doctor.
Fish is part of a healthy diet, helping to provide the necessary nutrients for the body to function effectively. Combining reasonable nutrition, regular exercise, getting enough sleep and regular health check-ups are practical measures to maintain the health and quality of life of women of all ages.
