Summary Of 11 Methods To Help Women Balance Natural Hormones
The balance of hormones will bring positive effects on overall health and problems such as dry skin, itching, mood changes, fatigue .... To balance hormones, build a healthy diet and healthy lifestyle behaviors. Please apply in the 11 ways below!
Eat enough protein at every meal
Getting enough protein is extremely important. In the diet, protein plays a vital role in providing essential amino acids that the body cannot make itself and must be consumed every day to maintain muscle, bone and skin health.
In addition, protein also affects the release of hormones that control appetite and food intake
Research has shown that eating enough protein reduces ghrelin levels of the hunger hormone and stimulates hormone production to help you feel full, including PYY and GLP-1.
To balance hormones, experts recommend consuming a minimum of 20-30 grams of protein per meal.
Get enough protein at every meal
Participate in exercise regularly
Physical activity has a strong impact on hormonal health while increasing insulin sensitivity and blood sugar levels.
Insulin is a hormone that allows cells to take sugar and amino acids from the blood, which are then used to generate energy and maintain muscle.
However, too much can be very dangerous, high insulin levels are associated with inflammation, heart disease, diabetes and cancer.
Many types of physical activity can promote increased insulin sensitivity including aerobic exercise, walking, running, etc.
Avoid sugar and carbs
Sugar and starches can affect health problems, if eaten too much will lead to weight gain, blood sugar and hormones are also affected. Therefore, avoiding or minimizing sugary and starchy foods can be a tool to optimize the function of hormones and avoid obesity, diabetes
You should limit eating sugar and starches to balance hormones
Learn how to manage stress
Long-term stress and stress can cause a hormonal decline that causes a woman's progesterone hormone to drop sharply while estrogen is rising.
This condition will cause hormonal disorders, more dangerous than disorders of the ovaries, pituitary gland and brain axis.
If you cannot avoid stress, you can learn how to develop stress management skills:
Relax with meditation, concentrate on breathing, feel your body ...
Practicing a healthy lifestyle: eating healthy, exercising, resting and getting enough sleep, looking after yourself ..
See stress as a positive thing that helps you create courage and trust yourself
Expand social relationships, people with similar interests to share and help each other through hardships
Consume healthy fats
Healthy fats are found in plants and animals such as eggs, fruits and vegetable oils, hard shelled nuts and avocado seed from hard shelled nuts, avocado, oily fish (tuna, salmon, mackerel, sardines) ...), nuts ...
Healthy fats have been shown to reduce insulin resistance in overweight and obese people, as well as in people with diabetes.
Milk fat and monounsaturated fats in olive oil and nuts also increase insulin sensitivity in people with diabetes, prediabetes, fatty liver and elevated triglycerides.
To optimize hormone health, consume a healthy source of fat at every meal.
Healthy fats are good for hormone balance
Avoid eating too much or too little
Eating too much or too little can lead to hormonal changes that can also affect weight.
Eating too much has been shown to increase insulin levels and reduce insulin sensitivity, especially in overweight and obese people who are resistant to insulin.
On the other hand, cutting down on too many calories can increase cortisol stress hormone levels leading to weight gain
Therefore, eating a moderate amount of food will help you maintain hormonal balance and a healthy weight.
Drink green tea
Green tea is one of the best health drinks. In addition to the caffeine content that enhances metabolism, green tea also contains an antioxidant called epigallocatechin gallate (EGCG).
Research shows that drinking green tea can increase insulin sensitivity and reduce insulin levels, hormone balance in both healthy people and people with insulin resistance such as obesity and diabetes.
Green tea has many uses for health
Get enough sleep and deep sleep
No matter how healthy your diet and exercise, your health will suffer if you don't get enough sleep.
Poor sleep is associated with an imbalance of many hormones, including insulin, cortisol, leptin, ghrelin and growth hormone ...
Normally growth hormone needs to be released at night when people sleep deeply, so in order to maintain hormonal balance, each person needs to get 7-8 hours of adequate sleep a day, sleeping on time and not staying up late.
Eat a high fiber diet
The fiber in green vegetables and fruits is rich in chlorophyll, minerals, and vitamins. . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
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