Yadda za a Daidaita Hormones na Ƙwayoyin Whack

Wadatacce

• 1. Kuna gajiya koyaushe.
• 2. Kuna samun atishawa ko huci kafin haila.
• 3. Kuna jin kasala.
• 4. Kana da fatar fata, mai zafi.
• 5. Kun sanya karin fam ba gaira ba dalili.
• 7 Hormones don Sanin
• Yadda Ake Daidaita Hormones Kafin Al'amura Sun Tabarbare
• Ku ci Probiotics don Kyawun Hali
• Nemo Tsarin Barcin ku
• Ci gaba da Zagayowar ku
• Bita don

Su makamin sirri ne na jikin ku: Hormones suna sa zuciyar ku ta buga, tsarin narkar da abinci yana birgima, kuma kwakwalwar ku tana da kaifi. "Duk lokacin da kuka ji daɗi, ƙwayoyin ku na iya zama sanadin," in ji Scott Isaacs, MD, masanin ilimin endocrinologist a Atlanta Endocrine Associates a Atlanta, Georgia. Suna iya kashe-kashe lokacin da kuke damuwa, gajiya, ko cin abinci mara kyau kuma suna haifar da kowane irin bala'i.

Anan, alamomi guda biyar na hormones ɗinku sun ɓace - kuma yadda ake daidaita hormones don komawa al'ada.

1. Kuna gajiya koyaushe.

Sara Gottfried, MD, marubucin Maganin Hormone. Progesterone a zahiri yana raguwa tare da menopause, amma yana iya fara faduwa tun daga 30s, lokacin da ovaries ɗinku suka fara sakin ƙwai kaɗan. Saboda hormone yana daidaita thermostat ɗin ku na ciki, ƙaramin matakin na iya haifar da zafin jikin ku zuwa yo-yo da dare, wanda ke haifar da gumi na dare wanda ke hana bacci mai zurfi.

Koma kan hanya: Kira thermostat zuwa digiri 64 kafin kwanciya don kiyaye gumi na dare, in ji Dr. Gottfried. Hakanan, ku ci abinci mai wadatar bitamin C da yawa (barkono mai kararrawa, lemu, kiwis, broccoli, strawberries, da Brussels sprouts). Samun 750 milligrams na C a rana na iya tayar da progesterone a cikin mata tare da rashi, bincike a Haihuwa da Haihuwa samu. Idan kuna da matsalolin lokaci, duba ob-gyn ku don yin sarauta akan ƙarin mawuyacin yanayi da ke da alaƙa da ƙananan matakan progesterone, kamar endometriosis ko ciwon daji na mahaifa. (Mai dangantaka: Shin yakamata ku ci bisa tsarin hawan ku?)

2. Kuna samun atishawa ko huci kafin haila.

Haushi, ciwon kai, da kumburin ciki sune ɓacin rai da kuke tsammani tare da PMS. Amma allergies ko harin asma? Ba haka ba. Ya bayyana, alamun rashin lafiyan suna kara tsananta a wasu mata daidai kafin lokacin haila saboda godiya ga hormones masu hauka. Kuma sauyin yanayin hormonal kafin haila na iya sa masu ciwon asma su yi wahala su yi numfashi.

Bugu da ƙari, progesterone na iya zama mai laifi: Matakan haɓaka a cikin kwanaki kafin lokacinku ya yi daidai da kumburin iska wanda zai iya saita matakin tashin fuka, binciken da aka samu daga Jami'ar McMaster a Kanada. A gefe, yayin da matakan estrogen ke haurawa a farkon rabin lokacin hailar ku, kumburin iska yana sauka. "Ba dangantaka ce mai sauƙi ba wadda progesterone ba ta da kyau kuma estrogen yana da kyau; ya fi game da hankalin ku ga duka hormones, "in ji marubucin binciken Piush Mandhane, MD, Ph.D. (Duba: Abubuwa 4 masu Mamaki da ke ƙara Muni)

Koma kan hanya: Ajiye mujalla (ko aikace-aikacen bibiyar lokaci) na ƴan watanni yin rikodin inda kuke cikin sake zagayowar ku (ranar farko ta al'adar ku ita ce rana ɗaya) da duk wata alamar cutar asma ko rashin lafiyar da kuka fuskanta. Sannan raba wannan bayanin tare da likitan ku. Idan akwai dangantaka tsakanin su biyun, likitanku na iya ba da shawarar yin amfani da mai shakar asma ko shan maganin rashin lafiyar OTC da gangan. Hakanan kwaya na iya taimakawa: Kulawar haihuwa yana sa karancin hormones ɗinku ya ragu.

3. Kuna jin kasala.

Ƙara baƙin ciki zuwa jerin matsalolin da ke haifar da damuwa mai tsanani. "Kusan rabin mutanen da ke cikin baƙin ciki suna da matakan haɓakar hormone cortisol," in ji Dokta Gottfried. Matakan cortisol masu ɗorewa akai-akai na iya rage samar da jikin ku na keɓewa na kwakwalwa kwakwalwa kamar serotonin da dopamine. Kun san cewa motsa jiki yana aiki azaman mai hana damuwa, amma yawancin mata suna yin kuskuren yin aiki tuƙuru. Motsa jiki na mintuna 30 a kashi 80 cikin 100 na iyakar ƙoƙarinku (wato saurin gudu ne ko kuma ajin hawan keke na cikin gida) na iya haɓaka matakan cortisol da kashi 83 cikin ɗari, bincike a cikin Jaridar Binciken Endocrinological samu. (Ga duk abin da kuke buƙatar sani game da yadda motsa jiki da matakan cortisol ke da alaƙa.)

Koma kan hanya: Idan kun lura cewa hormones ɗinku suna hauka, ku bambanta ƙarfin zaman ku na gumi, iyakance motsa jiki mai ƙarfi zuwa sau biyu ko uku a mako, kuma ku zaɓi horo na tazara, wanda baya ɗaga cortisol da yawa, a duk lokacin da zai yiwu, Dr. Gottfried yana ba da shawara. A wasu ranakun, yi ƙananan ayyuka kamar yoga ko aji bare, waɗanda aka nuna suna rage yawan samar da cortisol. Kuma canza abincinku: Bincike ya gano cewa ƙara yawan amfanin ku na omega-3 mai ƙima yana iya sake haifar da cortisol mara iko. "Nemi milligrams 2,000 a rana daga kari wanda ya ƙunshi duka EPA da DHA omega-3 fatty acid, tare da abincin da ke da wadataccen abinci mai gina jiki, kamar walnuts, flaxseed, tofu, da naman shanu," in ji Dokta Gottfried. Swallow omega-3 supps a cikin am (tare da abinci don guje wa burbushin kifi) don taimakawa kiyaye matakan cortisol a cikin rajistan duk rana.

4. Kana da fatar fata, mai zafi.

Alamar bushewa na ɗaya daga cikin alamun farko cewa matakin ku na hormone na thyroid yayi ƙasa. "Waɗannan homonin suna taimakawa saita ƙimar ku na rayuwa; lokacin da ba ku da isasshen, duk tsarin ya zama mai rauni," in ji John Randolph, MD, ob-gyn da masanin ilimin endocrinologist a Jami'ar Michigan a Ann Arbor. Adadin da ƙwayoyin fatar jikin ku ke juyewa yana raguwa, yana haifar da bushewa, ja, da rashes.

Koma kan hanya: Dubi doc ɗin ku idan har fata ku har yanzu tana bushe-bushe bayan wata ɗaya na murƙushe shi da mai shafawa, musamman idan kun lura da wasu alamun cututtukan thyroid marasa aiki, kamar ƙimar nauyi wanda ba a bayyana ba, ƙusoshin ƙura da gashi, ko kuma idan lokacin ku ya zama na yau da kullun ko MIA, in ji Dr. Isaacs. Shi ko ita za ta ba ku gwajin jini mai sauƙi don gano cutar, wanda galibi ana bi da shi da maganin hormone na roba wanda za ku buƙaci ɗaukar dogon lokaci. "Alamun fata ya kamata su kare cikin watanni biyu zuwa uku," in ji Dokta Isaacs. (Kuma a halin yanzu, Layer a kan ɗayan waɗannan lotions mafi kyau don bushe fata.)

5. Kun sanya karin fam ba gaira ba dalili.

Rashin zzzs na iya shafar hormones na ci. Nazarin da aka buga a Barci An gano cewa bayan sun yi barci na sa'o'i hudu kawai a cikin dare, matakan glucagon-kamar peptide 1, hormone mai sarrafa satiety ya ragu a cikin mata. Marubucin binciken Marie-Pierre St-Onge, Ph.D. A zahiri, wani karatun ta ya nuna cewa mata sun rage matsakaicin adadin kuzari 329 a kwanakin da ba sa samun isasshen bacci. (Mai alaƙa: Haɗin Motsa Jiki-Barci Wanda Zai Iya Canza Rayuwarku da Ayyukanku)

Koma kan hanya: Shiga isasshen lokacin matashin kai—awa bakwai zuwa tara a dare. Kuma fara ranar ku tare da abinci mai cike da furotin don kiyaye hormones na yunwa. Matan da suka yi kiba da suka ci abincin ƙwai-da-naman-sausage sun cinye ƙarancin kalori 135 daga abincin maraice fiye da waɗanda suka fara ranar su da kwanon hatsi wanda ke da adadin adadin kuzari, a cewar wani bincike a Jaridar Amirka ta Abincin Abinci. Dalilin: Babban karin kumallo mai gina jiki yana haɓaka matakan wani hormone satiety, peptide YY, duk rana. (Gano ƙarin game da yadda hormones ke shafar metabolism.)

7 Hormones don Sanin

Lokacin da suke aiki daidai, hormones ɗinku sune jarumawan lafiyar ku marasa waƙa. Ga abubuwa bakwai masu kyau da suke yi muku:

1. Oxytocin, hormone na ƙauna da haɗin kai na zamantakewa, yana taimaka muku haɗin gwiwa da ƙirƙirar alaƙa mai ma'ana.
2. Testosterone yana ba ku kuzari, kwarin gwiwa, da sake sabunta sha'awar jima'i.
3. Progesterone yana kwantar da hankalin ku kuma yana taka rawa a cikin haila da ciki.
4. Thyroid hormone yana inganta metabolism.
5. Cortisol yana haifar da martani na faɗa ko gudu don taimaka muku magance matsalar barazanar rayuwa.
6. Leptin yana rage ci.
7. Estrogen yana ƙarfafa ƙasusuwa kuma yana ba ku fata mai tsabta.

Yadda Ake Daidaita Hormones Kafin Al'amura Sun Tabarbare

Menene mafi sauƙi fiye da gano yadda ake daidaita hormones? Ajiye su a matakan lafiya don farawa. Don kiyaye homonin ku daga fita daga cikin ruwa, ku ci daidai, motsa jiki akai -akai, da samun bacci mai yawa. Kuma a dauki lokaci don shakatawa da shakatawa. Matan da ke da wahalar aiki suna da kashi 38 cikin ɗari suna iya kamuwa da cututtukan zuciya, a wani ɓangare saboda matakan cortisol na yau da kullun, bincike a cikin mujallar PLOS Daya samu. Sa'ar al'amarin shine, dabi'un salon rayuwa mai lafiya na iya rage tasirin da danniya ke yiwa ticker ɗinku, sauran sabon binciken ya bayyana.

Menene ƙari, microbiome na hanjin ku yana yin hanya fiye da taimakon narkewa. Yana shafar kwakwalwarka, damuwa, jima'i, metabolism, tsarin garkuwar jiki, da hormones, a cewar wani rahoto a cikin mujallar Sharhin Microbiology FEMS. "Kwayoyin cuta a cikin hanjin mu suna sakin sinadarai da kwayoyin hormones da ke tasiri ga lafiyarmu da kuma yadda muke tunani da kuma ji," in ji Marc Tetel, Ph.D., farfesa na neuroscience a Kwalejin Wellesley. Makullin shine kiyaye kwarinku lafiya da daidaito don suyi aiki a matakin da ya dace. Fara da wannan tsari mai maki uku.

Ku ci Probiotics don Kyawun Hali

Fiye da kashi 90 na serotonin-hormone da neurotransmitter da ke kula da lafiyar ku-ana samar da su a cikin hanjin ku, in ji Omry Koren, Ph.D., mai binciken kwayoyin halittu a Jami'ar Bar-Ilan a Isra'ila. Idan microbiome ɗinku ya fita daga cikin ɓarna, matakan serotonin na iya raguwa, wanda zai iya shafar yanayinku da matakan damuwa.

Ku ci gaba da jin daɗin ciwon hanjin ku ta hanyar cin abinci mai yawan fiber mai yawa tare da kayan lambu da yawa da hatsi gabaɗaya, tare da abinci na probiotic kamar kimchi da yogurt, in ji Tetel. A gaskiya ma, sha yogurt kowace rana. Lactobacillus - kwayoyin da ke dauke da su - na iya raguwa ta hanyar danniya, yana haifar da rashin tausayi-kamar bayyanar cututtuka, nazarin dabba Rahoton Kimiyya samu. Mayar da matakan waɗannan kyawawan kwari na iya juyar da tasirin.

Nemo Tsarin Barcin ku

Microbiome ɗin ku yana da nasa rhythms na circadian tare da ci gaba da jujjuya adadin ƙwayoyin cuta daban-daban, dangane da lokacin rana, wanda ke rinjayar barcinku. Hakanan yana hulɗa da kwayoyin halittar da ke daidaita agogon jikin ku. Melatonin, wani hormone mai mahimmanci mai kula da barci, ana samar da shi ba kawai a cikin kwakwalwa ba har ma da hanji, inda yake taimakawa gabobin ku don daidaita yanayin hawan circadian, in ji Arthur Beyder, MD, Ph.D., masanin farfesa a. da Mayo Clinic.

Don kiyaye rhythms ɗin ku kuma ku sami ƙarin z's, ciyar da abincin ku na microbiome prebiotic (abincin da ake cin abinci na probiotics), kamar artichokes, ɗanyen tafarnuwa, leek, da albasa. Lokacin da ƙwayoyin cuta ke narkar da waɗannan, suna sakin samfuran da ke shafar kwakwalwar ku, suna haɓaka ingancin bacci, a cewar binciken dabba a Ƙarfafawa a cikin Kimiyyar Neuroscience.

Ci gaba da Zagayowar ku

Gut ɗin yana sanyawa kuma yana haɓaka metrogens. Wasu ƙananan ƙwayoyin cuta ne ke samar da su, yayin da wasu ke rushe su, in ji Tetel. Samun matakan estrogens da suka dace yana da mahimmanci tunda suna shafar haihuwar ku, yanayin haila, yanayi, nauyi, da haɗarin wasu cututtuka, kamar cututtukan zuciya da wasu cututtukan daji.

Don kiyaye isrogens a matakin da ya dace, motsa jiki akai -akai, cin abinci mai kyau, da sarrafa damuwar ku, masana sun ce. Hakanan, ku guji shan maganin rigakafi sai dai idan ya zama dole, saboda suna iya jefar da ƙwayoyin halittar ku kuma rage tasirin estrogen, in ji Tetel.

Bita don