Momwe Mungasankhire Ma Hormone A kunja kwa Whack

Zamkati

• 1. Mumakhala otopa nthawi zonse.
• 2. Mumachita sneezy kapena wheezy musanabadwe.
• 3. Mukumva kukhumudwa.
• 4. Muli ndi khungu lotuwa, loyabwa.
• 5. Mwaika mapaundi owonjezera popanda chifukwa chomveka.
• Mahomoni Oyenera Kudziwa
• Momwe Mungasungire Mahomoni Oyenera M'mbuyomu Zinthu Zimavuta
• Idyani Probiotic kuti Mukhale Ndi Maganizo Abwino
• Pezani Kugona Kwanu
• Sungani Kuthamanga Kwanu
• Onaninso za

Ndiwo chida chobisika cha thupi lanu: Mahomoni amapangitsa mtima wanu kugunda, dongosolo lanu la m'mimba limagwedezeka, ndipo ubongo wanu uli wakuthwa. "Nthawi zonse mukakhala kuti simumva bwino, mahomoni anu amatha kukhala chifukwa," akutero a Scott Isaacs, M.D., katswiri wazamaphunziro ku Atlanta Endocrine Associates ku Atlanta, Georgia. Iwo akhoza kuchoka-kilter pamene inu kupsinjika, kutopa, kapena kudya bwino ndi kubweretsa mitundu yonse ya chisokonezo.

Nazi, zizindikiro zisanu zomwe mahomoni anu asowa-komanso momwe mungapangire mahomoni kuti abwerere mwakale.

1. Mumakhala otopa nthawi zonse.

Sara Gottfried, MD, wolemba buku la Mankhwala a Hormone. Progesterone mwachibadwa imatsika ndi kusintha kwa thupi, koma imatha kutsika muzaka za m'ma 30, pamene mazira anu amayamba kutulutsa mazira ochepa. Chifukwa chakuti mahomoni amayang'anira kutentha kwa mkati mwanu, kutsika pang'ono kumatha kupangitsa kutentha kwa thupi lanu kukhala yo-yo usiku, zomwe zimapangitsa thukuta usiku lomwe limalepheretsa kugona tulo tofa nato.

Bwererani panjira: Imbani choziziritsira mpaka madigiri 64 musanagone kuti thukuta lausiku lisakhalepo, akutero Dr. Gottfried. Komanso, idyani zakudya zambiri za vitamini C (tsabola wofiira, malalanje, kiwis, broccoli, sitiroberi, ndi ma brussels sprouts). Kupeza mamiligalamu 750 a C patsiku kumatha kukweza progesterone mwa amayi omwe ali ndi vuto, kafukufuku mu Chiberekero ndi Chiberekero anapeza. Ngati muli ndi mavuto a nthawi, onani ob-gyn wanu kuti athetse zovuta zazikulu zokhudzana ndi kuchuluka kwa progesterone, monga endometriosis kapena khansa ya endometrial. (Zokhudzana: Kodi Muyenera Kudya Motengera Msambo Wanu?)

2. Mumachita sneezy kapena wheezy musanabadwe.

Kukhumudwa, kupwetekedwa mutu, ndi kuphulika ndi zokhumudwitsa zomwe mumayembekezera ndi PMS. Koma chifuwa kapena matenda a mphumu? Osati kwambiri. Zotulukapo zake, zizindikilo zakuti ziwengo zimawonjezereka mwa amayi ena nthawi yawo isanakwane chifukwa cha mahomoni openga. Ndipo kusinthasintha kwa mahomoni kusanachitike kumapangitsa kuti zikhale zovuta kwa iwo omwe ali ndi mphumu kupuma.

Apanso, progesterone ikhoza kukhala yoyambitsa: Kukwera kwa masiku musanafike nthawi yanu kugwirizana ndi kutupa kwa mpweya komwe kungayambitse mphumu, kafukufuku wochokera ku McMaster University ku Canada anapeza. Kumbali ina, pamene milingo ya estrogen ikukwera m'theka loyamba la kusamba, kutupa kwa mpweya kumatsika. "Si ubale wamba pomwe progesterone ndi yoyipa komanso estrogen ndi yabwino; zimangokhudza kukhudzika kwanu kwa mahomoni onsewa," akutero wolemba kafukufuku Piush Mandhane, M.D., Ph.D. (Onani: 4 Zinthu Zodabwitsa Zomwe Zimayambitsa Matenda Anu Oipitsitsa)

Bwererani panjira: Sungani magazini (kapena pulogalamu yotsata nthawi) kwa miyezi ingapo kujambula komwe mukuyenda (tsiku loyamba la kusamba ndi tsiku loyamba) ndi zizindikiro zilizonse za mphumu kapena ziwengo zomwe mumakumana nazo. Kenako gawanani ndi dokotala wanu. Ngati pali ubale pakati pa awiriwa, doc yanu ingakuuzeni kugwiritsa ntchito asthma inhaler kapena kumwa OTC mankhwala osokoneza bongo mosasamala. Mapiritsi angathandizenso: Kuletsa kubala kumapangitsa kuti mahomoni anu azisinthasintha.

3. Mukumva kukhumudwa.

Onjezerani kukhumudwa pamndandanda wamavuto omwe amabwera chifukwa chakupsinjika kwakanthawi. "Pafupifupi theka la anthu omwe ali ndi nkhawa adakulitsa mahomoni opsinjika a cortisol," akutero Dr. Gottfried. Mulingo wokwanira wa cortisol ungachepetse thupi lanu pakupanga mankhwala olimbitsa ubongo monga serotonin ndi dopamine. Mukudziwa kuti masewera olimbitsa thupi amakhala ngati cholimbana ndi kupsinjika, koma amayi ambiri amalakwitsa kugwira ntchito molimbika. Kuchita masewera olimbitsa thupi kwa mphindi 30 pa 80 peresenti ya kuyesetsa kwanu (ndiko kuthamanga mwachangu kapena kalasi yolowera njinga zamkati) kumatha kukulitsa kuchuluka kwa cortisol ndi 83%, kafukufuku mu Journal of Endocrinological Investigation anapeza. (Pali zonse zomwe muyenera kudziwa zokhudza momwe masewera olimbitsa thupi ndi ma cortisol amayendera.)

Bwererani panjira: Ngati muwona kuti mahomoni anu ayamba misala, sinthani kuchuluka kwa magawo a thukuta lanu, kuchepetsa kulimbitsa thupi kolimba kawiri kapena katatu pa sabata, ndikusankha maphunziro apakati, omwe samakweza kwambiri cortisol, ngati kuli kotheka, Dr. Gottfried akuwonetsa. Masiku ena, chitani zinthu zochepa monga yoga kapena barre class, zomwe zawonetsedwa kuti zichepetsa kupanga kwa cortisol. Ndipo sinthani zakudya zanu: Kafukufuku apeza kuti kukulitsa ma omega-3 fatty acid omwe mumadya nawo kungayambitsenso cortisol yosalamulira. "Khalani ndi mamiligalamu 2,000 patsiku kuchokera ku zowonjezera zomwe zili ndi EPA ndi DHA omega-3 fatty acids, pamodzi ndi zakudya zomwe zili ndi michere yambiri, monga walnuts, flaxseed, tofu, ndi ng'ombe yodyetsedwa ndi udzu," akutero Dr. Gottfried. Kumeza omega-3 supps m'mawa (ndi chakudya chopewa kugundana ndi nsomba) kuti zithandizire kuyang'anira milingo ya cortisol tsiku lonse.

4. Muli ndi khungu lotuwa, loyabwa.

Zigamba zouma ndi chimodzi mwazizindikiro zoyamba kuti mahomoni a chithokomiro ndi otsika. "Mahomoniwa amathandiza kukhazikitsa kagayidwe kanu kagayidwe; mukakhala kuti mulibe okwanira, machitidwe onse amakhala aulesi," atero a John Randolph, MD, ob-gyn komanso katswiri wazamaphunziro obereka ana ku University of Michigan ku Ann Arbor. Mlingo womwe khungu lanu limasinthira umachedwetsa, zomwe zimapangitsa kuti ziume, kufiira, ndi zotupa.

Bwererani panjira: Onani tsamba lanu ngati khungu lanu limaumirirabe patatha mwezi umodzi kuti mulisungunule ndi chinyezi, makamaka ngati muwona zizindikilo zina za chithokomiro chosagwira ntchito, monga kunenepa kosamveka bwino, misomali yopepuka ndi tsitsi, kapena ngati nthawi yanu imakhala yosasinthasintha kapena MIA, atero Dr. Isaacs. Adzakupatsani mayeso osavuta a magazi kuti muzindikire matendawa, omwe nthawi zambiri amathandizidwa ndi mankhwala opangidwa ndi mahomoni omwe muyenera kutenga nthawi yayitali. “Zizindikiro zapakhungu ziyenera kutha pakadutsa miyezi iwiri kapena itatu,” akutero Dr. Isaacs. (Pakadali pano, wosanjikiza imodzi mwa mafuta abwino kwambiri a khungu louma.)

5. Mwaika mapaundi owonjezera popanda chifukwa chomveka.

Kuperewera kwa zzz kumatha kukhudza mahomoni anu olakalaka. Kafukufuku wofalitsidwa mu Gona anapeza kuti pambuyo pogona kwa maola anayi okha usiku, milingo ya glucagon-monga peptide 1, timadzi toletsa kukhuta, imachepa mwa akazi. “Ukapanda kukhuta, umangokhalira kudya,” akutero wolemba kafukufuku Marie-Pierre St-Onge, Ph.D. M'malo mwake, kafukufuku wina adawonetsa kuti azimayi amakhala ndi ma calories owonjezera 329 patsiku lomwe sagona mokwanira. (Zogwirizana: Kugona-Kugonana Kogwirizana Komwe Kungasinthe Moyo Wanu ndi Ntchito Zanu)

Bwererani panjira: Nthawi yonyamula pilo yokwanira — maola 7 mpaka 9 usiku. Ndipo yambitsani tsiku lanu ndi chakudya chodzaza ndi mapuloteni kuti musunge mahomoni amanjala. Azimayi onenepa kwambiri omwe amadya chakudya cham'mawa cha dzira ndi soseji ya ng'ombe amadya zopatsa mphamvu zochepera 135 kuchokera pazakudya zamadzulo poyerekeza ndi omwe adayamba tsiku lawo ndi mbale ya phala yomwe inali ndi ma calories ofanana, malinga ndi kafukufukuyu. American Journal of Clinical Nutrition. Chifukwa: Chakudya cham'mawa chokhala ndi mapuloteni ambiri chimawonjezera kuchuluka kwa timadzi tambiri tambiri, peptide YY, tsiku lonse. (Dziwani zambiri za momwe mahomoni anu amakhudzira kagayidwe kanu.)

Mahomoni Oyenera Kudziwa

Pamene akugwira ntchito bwino, mahomoni anu ndi osadziwika bwino pa thanzi lanu. Nazi zinthu zisanu ndi ziwiri zabwino zomwe amakuchitirani:

1. Oxytocin, hormone ya chikondi ndi chiyanjano, imakuthandizani kuti mukhale ogwirizana ndikupanga maubwenzi abwino.
2. Testosterone kumakupatsani mphamvu, chidaliro, ndikutsitsimutsa chilakolako chanu chogonana.
3. Progesterone kumakupangitsani inu bata ndi amatenga mbali msambo ndi mimba.
4. Hormone ya chithokomiro imawonjezera metabolism yanu.
5. Cortisol zimayambitsa kuyankha kwa ndewu kapena kuthawa kuti zikuthandizeni kuthana ndi zovuta zomwe zingawopseza moyo.
6. Leptin amachepetsa njala yanu.
7. Estrogen amalimbitsa mafupa ndi kukupatsa khungu loyera.

Momwe Mungasungire Mahomoni Oyenera M'mbuyomu Zinthu Zimavuta

Ndi chiyani chosavuta kuposa kudziwa momwe mungasinthire mahomoni? Kuwasunga pamiyeso yabwinobwino pomwe. Pofuna kuti mahomoni anu asatuluke, idyani moyenera, muzichita masewera olimbitsa thupi nthawi zonse, ndi kugona mokwanira. Ndipo khalani ndi nthawi yopumula ndikupumula. Amayi omwe ali ndi nkhawa yambiri pantchito ali ndi mwayi wopezeka ndi 38% ya matenda amtima, mwa zina chifukwa cha milingo yayikulu ya cortisol, kafukufuku munyuzipepala PLOS One anapeza. Mwamwayi, kukhala ndi moyo wathanzi kumatha kuthana ndi zovuta zomwe zimakhudza nkhawa zanu, kafukufuku wina watsopano adawulula.

Kuphatikiza apo, ma microbiome anu am'matumbo samangothandiza kugaya chakudya. Zimakhudza ubongo wanu, nkhawa, kugonana, metabolism, chitetezo cha mthupi, ndi mahomoni, malinga ndi lipoti la magazini Ndemanga za FEMS Microbiology. "Tizilombo toyambitsa matenda timatulutsa mankhwala ndi mahomoni omwe amakhudza thanzi lathu komanso momwe timaganizira ndikumverera," akutero a Marc Tetel, Ph.D., pulofesa wa sayansi ku neuroscience ku Wellesley College. Chofunikira ndikusunga nsikidzi zanu zathanzi komanso moyenera kuti zizichita bwino kwambiri. Yambirani ndi dongosolo lamalingaliro atatu.

Idyani Probiotic kuti Mukhale Ndi Maganizo Abwino

Oposa 90 peresenti ya serotonin yanu — timadzi ta m'thupi ndi timene timatulutsa timitsempha tomwe timayang'anira thanzi lanu — zimapangidwa m'matumbo mwanu, akutero Omry Koren, Ph.D., wofufuza tizilombo toyambitsa matenda ku Bar-Ilan University ku Israel. Ngati microbiome yanu ilibe, milingo ya serotonin imatha kutsika, zomwe zingakhudze maganizo anu komanso nkhawa zanu.

Pitirizani kusangalala ndi nsikidzi zanu za m'matumbo podya zakudya zosiyanasiyana zokhala ndi ulusi wambiri wokhala ndi masamba ambiri ndi mbewu zonse, kuphatikiza zakudya zopatsa thanzi monga kimchi ndi yogati, akutero Tetel. M'malo mwake, imwani yogati tsiku lililonse. Lactobacillus - mabakiteriya omwe ali nawo - amatha kutha chifukwa cha kupsinjika, zomwe zimayambitsa kukhumudwa, kafukufuku wa nyama. Malipoti a Sayansi anapeza. Kubwezeretsa milingo ya tiziromboti titha kusintha zomwe zidachitikazo.

Pezani Kugona Kwanu

Ma microbiome anu ali ndi ma circadian rhythm ndi kusinthasintha kosalekeza kwa kuchuluka kwa mabakiteriya osiyanasiyana, kutengera nthawi ya tsiku, zomwe zimakhudza kugona kwanu. Zimathandizananso ndi majini omwe amayang'anira nthawi ya thupi lanu. Melatonin, hormone yomwe ndi yofunika kwambiri pa nthawi yogona, imapangidwa osati muubongo wokha komanso m'matumbo, momwe imathandizira ziwalo zanu kulunzanitsa nyimbo zanu za circadian, atero a Arthur Beyder, MD, Ph.D., pulofesa wothandizira ku Chipatala cha Mayo.

Kuti mayimbidwe anu asasunthike ndikukhala ndi ma z ambiri, idyani zakudya zanu za microbiome prebiotic (zakudya zomwe maantibayotiki amadya), monga ma artichokes, yaiwisi adyo, maekisi, ndi anyezi. Mabakiteriya akagaya izi, zimatulutsa zomwe zimakhudza ubongo wanu, zomwe zimapangitsa kuti mugone bwino, malinga ndi kafukufuku wa nyama Malire mu Khalidwe la Neuroscience.

Sungani Kuthamanga Kwanu

Matumbo amapanga ndikusintha ma estrogens. Tizilombo toyambitsa matenda timatulutsa, pomwe ena amawononga, atero a Tetel. Kukhala ndi milingo yoyenera ya ma estrogens ndikofunikira chifukwa kumakhudza kubereka kwanu, msambo, malingaliro, kulemera, komanso chiopsezo cha matenda ena, monga matenda amtima ndi khansa.

Akatswiri amati. Komanso, pewani kumwa maantibayotiki pokhapokha ngati kuli kofunikira, chifukwa amatha kutaya tizilombo toyambitsa matenda ndikuchepetsa mphamvu ya estrogen, atero Tetel.

Onaninso za