When we gain weight, experience hunger, and mood swings, we rarely blame our hormones. Therefore, it is very important to know how they work. It is worth remembering that nutrition, mode and lifestyle in general affect the hormonal background, which decides almost everything in the body.
Moreover, if earlier the failure of the hormonal background was recorded in older people, today its indicators have become much younger. Meanwhile, the level of hormones should not be higher and not lower than acceptable values. Imbalance can lead to serious illnesses.
Due to stress and chronic overwork, there is an overconsumption of vital elements such as magnesium, potassium, sodium, calcium, selenium. The lack of these minerals can disrupt the normal functioning of the organs of internal secretion. This threatens with various tumors and diseases of the endocrine system in a woman.
NUTRITION
At any age, it is very important to monitor hormones - the more nutrients there are in the food that is included in your diet, the calmer you will perceive stressful situations.
If you add these products from the list to your daily diet, the hormonal background will return to normal, and your well-being will improve.
Herbs and spices. Their main advantage is their high content of antioxidants. Sage has a beneficial effect on female reproductive function, and also affects the central nervous system. Turmeric reduces cortisol levels, thereby reducing stress, and cinnamon is useful for girls during PMS.
Pumpkin and pumpkin seeds. They not only help to normalize the hormonal background, but also control the level of androgens, promote normal sexual development and cleanse the body of toxins and toxins. In addition, pumpkin is a source of vitamins A, E, C, D, it improves mood and fights insomnia.
Avocado. No wonder nutritionists recommend including it in any diet as a source of fatty acids and a large number of trace elements. Avocados contain omega-3s, as well as vitamins E, K, and C, which affect estrogen levels. If there are 2-3 fetuses per week, the skin condition will improve much and the hormonal balance will normalize.
Salmon is a source of omega-3 fatty acids that regulate brain function, cell growth, affect appetite and satiety. It also contains nutritious protein, phosphorus and vitamins D, B6 and B12, magnesium and selenium. In addition, salmon alleviates the course of chronic diseases and acts against inflammation. To normalize the hormonal background, this fish is recommended to be eaten twice a week.
MODE
Lack of sleep can play a huge role in creating hormonal imbalances. Sleep disruption can affect the levels of many hormones, including cortisol and the appetite hormone ghrelin.
Aim for at least 7.5 hours of sleep each night.
If you're having trouble sleeping, here are some tips that can help.
- Turn off electronics a couple of hours before bed.
- During the day, spend at least 30 minutes outdoors with natural light. A wide spectrum of natural light is able to support serotonin levels, so you will have enough melatonin for sound sleep.
- Limit artificial lighting as much as possible after sunset.
- Drink enough water throughout the day, but stop drinking about 2 hours before bed. This will help minimize the need to wake up to go to the bathroom at night.
NUTRICEUTICS
Hormonal recovery supplements for women contain natural analogues of hormones and act similarly to female hormones. There are such complexes for the treatment and maintenance of hormonal health of the fair sex with the help of dietary supplements:
- To normalize the menstrual cycle;
- Dietary supplements for menopause, vitamins for hot flashes, extracts for women after 40;
- Herbal components in dietary supplements for women's beauty and health, such as Wild Yam or Zinc supplements;
- Antiestrogens and use in gynecology, according to the recommendations of specialists;
- Natural dietary supplements against candidiasis;
- Nutraceutical supplements for infertility;
- Dietary supplements for use in obstetrics and gynecology;
- Dietary supplements to combat post-abortion complications, inflammatory processes, and more.
Consult with a doctor who is well versed in traditional medicine and natural methods of balancing hormones. Your doctor may order a blood test to determine your hormone levels. Before starting any treatment (drugs, bioidentical hormones, nutritional supplements, or even lifestyle changes), discuss possible side effects.
It is important to know how anything you do or take may interact with any of your medical conditions or medications.