Women's health (physical and mental) are interrelated (and somewhat "mimics'), hormonal status and" balance "in the body.
Hormonal status here refers to the interplay between female sex hormones (estrogen and progesterone), stress hormones (especially cortisol) and thyroid hormones (TSH, T4, T3). Sex hormone production and balance is particularly sensitive to stress hormones.
Stress has a profound effect on estrogen / progesterone balance, andunnecessary inflammation in the body.
A hormonal cycle in perfect balance is a woman feel confident and empowered, healthy and happy. A woman who "felt depressed", is depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is either too much under stress, not enough exercise, and / or lunch is a poor diet. She herself is out of balance!
Eating bad results in the body is not alwayssufficient nutrients are needed to produce enough of the right hormones in the right balance.
Nutrients are often lacking essential fatty acids (especially GLA, EPA and DHA), B vitamins (especially B6), calcium and magnesium.
A "healthy diet for a healthy woman" should be "designed to promote" to healthy production, balance, detoxification and excretion of estrogen and other hormones. The institutions are involved) of the ovaries and adrenal glands (for production,Liver (detoxification), and) the kidneys and intestines (for excretion via faeces and urine. Of course, these institutions must be in good working order and properly fed!
The diet should contain a variety of antioxidants and anti-inflammatory agents, dampen an internal inflammation. It aims to lower insulin levels (minimizing fat storage) and improve insulin sensitivity, ie the way in which the body handles sugar. This helps to burn fat, as well as the minimizationexcess fat is converted to estrogen.
(NB can convert fat cells), fat on a "bad" estrogen via a biochemical process called aromatization.
Soy protein appears to reduce the fat in the body, together with an improvement in the amount of lean muscle tissue to promote. Soy (especially soy concentrates) and contains a high content of healthy plant estrogens ... known as isoflavones. Isoflavones help to restore balance between good and bad estrogen levels and promoting a healthierEstrogen offset / progesterone. Non-food sources of soy isoflavones include fennel, ground flaxseed (or else they are largely milled) indigestible, fenugreek, cumin and other spices, blueberries, and the herb red clover, black cohosh, and Kudzu. Ground flax seeds are a great way, "soluble" dietary fiber source that promotes the excretion in the faeces of estrogen, and also minimizes estrogen in the body will resume again.
Green tea "catechins" contribute also tohealthy estrogen detoxification and excretion.
A diet rich in vegetables supported, cruciferous and whole grain healthy liver function .... especially in the healthy detoxification of estrogen and other hormones in the liver.
Diet
The diet should be as clean as possible. This means food, that no unnecessary additives, preservatives, hormones or hormone-like chemicals, sugar, or trans fatty acids / hydrogenated fats. Eatnatural, unprocessed foods (in itself ensure) that all these biochemical and endocrine disturbing substances are reduced to an absolute minimum.
Very useful for food ...
Nutrition has come a long way, and we now know that the following foods are highly beneficial for proper hormone production and healthy estrogen metabolism.
Soy concentrates and soy foods - tofu, miso, tamari, tempeh, soy beans, soy milk and soy yogurt-level
Chickpeas andBeans in general - mung beans are easy to soak and cook for 45 minutes, or sprouted
Total soil and Indian spices and herbs - fenugreek (wonderful when sprouted), cumin, cinnamon, turmeric, etc.
Contaminated fatty fish (and other quality fish) and fish oil - choose high-quality clean fish oil capsules
Whole grains - brown rice, wheat berries and rye berries (these are the whole wheat and rye grains, when soaked and cooked to have a nice chewy texture),Barley, millet, oats, whole
Cruciferous vegetables - broccoli, cauliflower, cabbage and Brussels sprouts
Ground / milled flax seed - 2 tablespoons per day
Sunflower and pumpkin seeds, preferably ground
Almonds and nuts - preferably ground
Berries (especially blueberries, raspberries, blackberries, etc.), a little melon and citrus fruits like lemons. Warm / hot water with the juice of one fresh lemon is the best start in theDay.
Very useful for drinks ...
Organic Green Tea - steep for 5-10 minutes
Miso soup - you can buy bags or just hot water to a teaspoon of miso paste
Soy shakes - a combination of soy milk, yogurt, berries and ground seeds
Filtered water with a little lime or lemon juice - to remind you that urine color is an excellent indication of hydration status. It should be pale yellow / straw color, the majority of the time ... you drink enough water and other liquidsto achieve this. Drinking enough water for normal renal function and excretion of estrogen important in the urine.
Meal Ideas ...
The majority of meals and foods that I have chosen include slow release carbohydrate. Slow-releasing carbohydrates (often digested as "complex" or low-glycemic foods) and the gut decomposed relatively slowly, the release of their sugars continuously into the bloodstream. This leads to a steady rise in blood sugar, sustainable energy, andefficient fat breakdown and hormones. Eating complex carbohydrates to increase and control energy levels, aid weight loss and control and promote a natural appetite.
NB Re: Women's health and hormone balance ...
Eating natural whole foods keeps insulin levels low - high insulin increases testosterone and estrogen production, leading to potential estrogen-and / or testosterone-dominance relative to progesterone
Breakfast
* Berries with yogurt andCinnamon - Combine half a basket of blueberries and half a bowl of raspberries with 100 grams of goat's milk yogurt. Mix in 2 tablespoons of ground flaxseed and sprinkle ½ teaspoon ground cinnamon.
* A small bowl of porridge made from oats or cooked oatmeal with soy or almond milk (ECOMIL / Evernat). Grated apple, a handful of almonds or sunflower seeds and 2 or 3 tablespoons of natural "bio" yogurt.
* Fruit bowl with yogurt and flax seed - chop 2 pieces of fruit, topwith plain soy yogurt and stir in 2 tablespoons of ground or finished ground flax seed (linseed), with soy milk or almond milk and hot water. Add ¼ teaspoon cinnamon.
* Milled smoothies in a glass - a mixture of raspberries and strawberries, yogurt, soy milk or almond milk, 2 tablespoons / ground from flaxseed (available from some Sainsbury's stores or health food stores) or wheat germ. This meal contains essential fats, protein and fiber and flax seed (or other seeds), add anutty flavor of the mixture. A great start to the day!
Lunch
Chickpea Dahl with dark green leaves and baby vegetable salad - fry off ½ tsp each of fenugreek seeds, coriander seeds and cumin. Add ½ can of chickpeas and 100 g of cherry tomatoes. Cook lightly for 10-15 minutes. Make a salad of green leaves, chopped coriander, and add sliced snow peas peas, beetroot slices, cucumber, fennel, raw and sliced. Drizzle with a little olive oil, balsamic or cider vinegar, and a littleLemon juice. Serve with a slice of rye bread.
Dinner
Cruciferous vegetables and tofu stir fry. Use a variety of cruciferous vegetables - broccoli, cauliflower, cabbage and stir fry with onions, garlic and ginger. Use tamari or a spoon of miso (try brown rice miso) in a little water as a base or marinade mixes. Stir in 100-150g cubed tofu, tossed the mixture until the vegetables are al dente cooked ... but with a slight crunch!
Snacks when you need it ...
A small handful ofThe whole almonds
Hummus and vegetable crudités
A small bowl of watermelon, blueberries and raspberries
Help supplements?
Paired with a good hormone-friendly diet, supplements can be more natural balance and control of hormone levels.
The following are examples of good supplements for hormonal balance ...
Fish Oil (with EPA and DHA) - important for the production of prostaglandins and healthy anti-inflammatory substances in theBody.
B vitamins are known as "complex" - B-vitamins, together with EPA and DHA for a healthy Paramount estrogen / progesterone balance, and liver function.
Antioxidants like green tea extract, D-limonene, turmeric or other quality characteristics of antioxidants to support healthy cells grow old.
Other estrogen-support agents - isoflavones, non-soy isoflavones, phytonutrients, active folates (support methylation), to support female health at all levels, togetherto benefit breast health, bone health and cardiovascular health.
To bone calcium with other nutrients to support health - calcium must be taken in an absorbable form, and with other nutrients such as magnesium, vitamin D and boron. Microcrystalline "hydroxyapatite (MCHC) is the ultimate form of calcium for proper inclusion in the bone, and studies show that this effect in improving bone density in postmenopausal women to be.
NB It is always aregistered dietician before they are complementary to a specific program.
Balancing herbs can be very helpful) for many women in dealing with stress and sex hormone imbalance (especially during the premenstrual phase and during and after menopause. Examples are chaste Berry (agnus castus), dong quai, black cohosh, red clover, ginger, evening primrose, peony root, Red Raspberry leaf, and the St. John's Wort.
Many can be taken in isolation or in combination.
Always obtain professional advice before taking herbs, especially if you are using other drugs or hormone therapy.
Exercise
Yoga and Pilates are two of the best forms of exercise for women to do regularly.
Stress management - meditation, breathing techniques, cognitive behavior therapy, transactional analysis (TA), are all useful and effective treatments and practices that benefit women in a thousand ways!
See Also : Dewalt Cordless Drills Douglaskimos’s Weblog Cristinas talk about health Borishalolas’s Weblog
ไม่มีความคิดเห็น:
แสดงความคิดเห็น