Pehea e kaulike ai i na Hormone Out-of-Whack

Anter

• 1. Luhi ʻoe i nā manawa āpau.
• 2. Loaʻa i ka sneezy a i ʻole ka wheezy ma mua o kou manawa.
• 3. Ke kaumaha nei ʻoe.
• 4. He ʻehu, he ʻili ʻili kou.
• 5. Ua kau ʻoe i nā paona keu me ke kumu ʻole.
• 7 Hormones e ʻike
• Pehea e mālama ai i nā Hormones i kaulike Ma mua Hele hewa nā mea
• ʻAi i ka Probiotics no kahi Mood Maikaʻi
• E ʻimi i kāu mele moe
• Mālama i kou pōʻaiapuni Humming
• Nānā no

ʻO lākou ka mea huna o kou kino: Mālama nā Hormones i ka puʻuwai o kou puʻuwai, ke kani ʻana o kāu ʻōnaehana digestive, a me ka ʻoi o kou lolo. "I nā manawa a pau āu e manaʻo ai, hiki i kāu mau hormones ke kumu," wahi a Scott Isaacs, M.D., he endocrinologist ma Atlanta Endocrine Associates ma Atlanta, Georgia. Hiki iā lākou ke hele i waho o ke kilter ke kaumaha ʻoe, luhi, a ʻai ʻai ʻole paha a hana i nā ʻano pōpilikia āpau.

Ma ʻaneʻi, ʻelima mau hōʻailona ua pau kāu mau hormones-a pehea e kaulike ai i nā hormones e hoʻi i ka maʻamau.

1. Luhi ʻoe i nā manawa āpau.

"Inā ʻoe e ʻeʻe ana i ʻewalu mau hola i ka ʻeke a ke ala nei ʻoe i ka groggy, hiki i nā pae progesterone haʻahaʻa ke ʻaihue i kou hiamoe," wahi a Sara Gottfried, M.D., ka mea kākau o Ka Laau Hormone. Kūlohelohe maoli ʻo Progesterone me ka menopause, akā hiki iā ia ke hoʻomaka i ka waiho ʻana i kahi o kāu 30, ke hoʻomaka ka hoʻokuʻu ʻana o kāu mau ovaries i nā hua liʻiliʻi. Ma muli o ka hoʻohālikelike ʻana o ka hōmona i kāu thermostat o loko, hiki i kahi pae haʻahaʻa ke hoʻonā i kou kino i kou wela i ka pō, e hopena ai i ka hou o ka pō e pale i ka hiamoe hohonu, hoʻihoʻi.

E hoʻi i ke ala: E kaomi i ka mea hoʻomeamea i lalo i nā kekelē 64 ma mua o ka hiamoe ʻana e mālama i ka hou o ka pō, ʻōlelo ʻo Kauka Gottfried. Eia kekahi, e ʻai i ka nui o nā meaʻai momona ʻo ka huaora C (pepa bele ʻulaʻula, ʻalani, kiwi, broccoli, strawberry, a me nā ʻōpala brussels). ʻO ka loaʻa ʻana o 750 milligrams o C i ka lā hiki ke hoʻonui i ka progesterone i nā wahine me kahi hemahema, kahi noiʻi ma ʻO ka momona a me ka maʻemaʻe loaa. Inā loaʻa iā ʻoe nā pilikia manawa, ʻike i kāu ob-gyn e kāpae i nā kūlana koʻikoʻi e pili ana i nā pae progesterone haʻahaʻa, e like me ka endometriosis a i ʻole ka maʻi ʻaʻai endometrial. (E pili ana: Pono anei ʻoe e ʻai ma muli o kāu menstrual Cycle?)

2. Loaʻa i ka sneezy a i ʻole ka wheezy ma mua o kou manawa.

ʻO ka moodiness, headache, a me bloat nā mea hoʻonāukiuki āu e manaʻo ai me PMS. Akā nā maʻi ʻaihue a i ʻole ka hoʻouka hānō? ʻAʻole nui loa. Ke hoʻololi nei, ʻoi aku ka nui o nā hōʻailona allergy i kekahi mau wahine ma mua o ko lākou manawa e hoʻomaikaʻi ai i ka hele ʻana o nā hormones. A ʻo ka loli ʻana o ka hormonal premenstrual hiki ke paʻakikī i ka poʻe me ka hānō ke hanu.

Eia hou, ʻo ka progesterone paha ka mea hewa: Ke piʻi nei nā pae i nā lā ma mua o ke kūlike o kou wā me ka mumū o ke ala e hiki ai ke hoʻonohonoho i ke kahua no ka hoʻā ʻana i ka hānō, kahi noiʻi mai ke Kulanui ʻo McMaster ma Kanada i loaʻa. Ma ka ʻaoʻao ʻaoʻao, i ka piʻi ʻana o nā estrogen i ka hapa mua o kāu menstrual cycle, e iho ana ka mumū o ke ea. "ʻAʻole ia he pilina maʻalahi i maikaʻi ʻole ka progesterone a maikaʻi hoʻi ka estrogen; ʻoi aku ka nui o kāu ʻike ponoʻī i kēlā me kēia hormones," wahi a ka mea kākau noiʻi ʻo Piush Mandhane, MD, Ph.D. (E nānā: 4 mau mea e pīhoihoi ana e hana ana i kāu mau maʻi āpau i ʻoi aku ka maikaʻi)

E hoʻi i ke ala: E mālama i kahi puke pai (a i ʻole ke noi uila manawa) no kekahi mau mahina e hoʻopaʻa nei ma hea ʻoe i kāu pōʻaiapuni (ʻo ka lā mua o kou wā he lā ʻekahi) a me nā hānō a me nā ʻōuli alohā āu e ʻike ai. A laila kaʻana like i kēlā ʻike me kāu kauka. Inā loaʻa kahi pilina ma waena o nā mea ʻelua, hiki i kāu kauka ke manaʻo e hoʻohana i ka inhaler hānō a i ʻole e lawe mua i nā lāʻau allergy OTC. Kōkua pū paha ka pila: Hōʻemi ka ka hānau hānau ʻana i kāu mau hormones i ka liʻiliʻi.

3. Ke kaumaha nei ʻoe.

E hoʻohui i ke kaumaha i ka papa inoa o nā pilikia i hoʻokumu ʻia e ke koʻikoʻi koʻikoʻi. "Ma kahi o ka hapalua o nā poʻe kaumaha i hoʻokiʻekiʻe i nā pae o ka cortisol hormone stress," wahi a Kauka Gottfried. Hiki i nā pae cortisol kiʻekiʻe ke hoʻohaʻahaʻa i ka hana ʻana o kou kino i nā kemika lolo e like me ka serotonin a me ka dopamine. ʻIke ʻoe i ka hana hoʻoikaika kino ma ke ʻano he buffer e kūʻē i ke koʻikoʻi, akā nui nā wahine e kuhi hewa i ka hana ʻoi loa. ʻO ka hoʻoikaika kino no 30 mau minuke ma ka 80 pakeneka o kāu hoʻoikaika nui loa (ʻo ia ka holo wikiwiki a i ʻole ka papa holo kaʻa i loko o ka hale) hiki ke hoʻonui i nā pae cortisol e 83 pakeneka, kahi haʻawina i ka Ka Nūpepa o Endocrinological Investigation loaa. (Eia nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka pili ʻana o ka hoʻoikaika kino a me nā pae cortisol.)

E hoʻi i ke ala: Inā ʻoe e ʻike i ka hele a pupule ʻana o kāu mau homoniuma, e hoʻololi i ka ikaika o kāu mau kau hou, ka palena ʻana i nā hana ʻoi loa i ʻelua a ʻekolu paha manawa o ka pule, a koho i ka hoʻomaʻamaʻa wāwa, ʻaʻole hoʻāla nui i ka cortisol, i nā manawa hiki, Dr. Gottfried manaʻo. I nā lā ʻē aʻe, e hana i nā hana haʻahaʻa e like me ka yoga a i ʻole ka papa barre, i hōʻike ʻia e hoʻemi i ka hana cortisol. A hoʻololi i kāu papaʻai: ʻIke ka noiʻi i ka hāpai ʻana i kāu omega-3 momona momona lawe pū paha i loko o waho o ka mana o ka cortisol. "E hoʻolālā no ka 2000 milligrams i kēlā me kēia lā mai kahi waihona i loaʻa nā ʻāpana momona ʻelua o EPA a me DHA, me nā meaʻai e waiwai i ka mea momona, e like me nā walnuts, flaxseed, tofu, a me nā pipi i hānai ʻia i ka mauʻu," wahi a Dr. Gottfried. E ale i nā omega-3 mau mea i ke kakahiaka (me ka meaʻai e hōʻalo i nā burging iʻa) e kōkua i ka mālama ʻana i nā pae cortisol i ka lā holoʻokoʻa.

4. He ʻehu, he ʻili ʻili kou.

ʻO nā ʻōpala maloʻo kekahi o nā hōʻailona mua e haʻahaʻa ka pae o ka hormone thyroid. "Ke kōkua nei kēia mau hormones i ka hoʻonohonoho ʻana i kāu helu metabolic; inā ʻaʻole lawa ʻoe, e lohi nā ʻōnaehana āpau, "wahi a John Randolph, M.D., he ob-gyn a me ka endocrinologist reproductive ma ke Kulanui o Michigan ma Ann Arbor. ʻO ka nui o ka huli ʻana o nā hunaola o kou ʻili i ka lohi, a hopena i ka maloʻo, ʻulaʻula, a me nā huehue.

E hoʻi i ke ala: E ʻike i kāu kauka inā maloʻo mau kou ʻili ma hope o hoʻokahi mahina o ka hoʻomaʻamaʻa ʻana iā ia me ka moisturizer, ʻoiai inā ʻike ʻoe i nā hōʻailona ʻē aʻe o ka thyroid underactive, e like me ka piʻi ʻana o ke kaumaha, nā kui kuʻi a me ka lauoho, a i ʻole ke ʻano maʻamau a i ʻole. MIA, wahi a Kauka Isaacs. Hāʻawi ʻo ia iā ʻoe i kahi hoʻāʻo koko maʻalahi e ʻike ai i ka maʻi, i mālama pinepine ʻia me kahi lāʻau hormone synthetic e pono ai ʻoe e lawe i ka wā lōʻihi. "Pono nā hōʻailona o ka ʻili i loko o ʻelua a ʻekolu mahina," wahi a Kauka Isaacs. (A i kēia manawa, ahu iho ma luna o kekahi o kēia mau lotiona ʻoi loa no ka ʻili maloʻo.)

5. Ua kau ʻoe i nā paona keu me ke kumu ʻole.

Hiki i ka nele o zzzs ke hoʻopilikia i kou mau hormones makemake. Ua hoʻopaʻa ʻia kahi noiʻi ma Moe ʻike ma hope o ka hiamoe ʻana no ʻehā mau hola wale nō i ka pō, nā pae o ka peptide 1 like me ka glukagon, kahi hōmona e kaohi ana i ka māʻona, hoʻemi ʻia i nā wahine. "Inā ʻaʻole ʻoe e māʻona, e hoʻomau ʻoe i ka ʻai ʻana," wahi a ka mea kākau haʻawina ʻo Marie-Pierre St-Onge, Ph.D. ʻO kaʻoiaʻiʻo, ua hōʻike kekahi o kāna mau haʻawina i ka emi ʻana o nā wahine i ka awelika o 329 mau calorie hou aʻe i nā lā ʻaʻole lawa ka hiamoe. (E pili ana: ʻO ka pilina moe-hana e hiki ke hoʻololi i kou ola a me kāu mau hana)

E hoʻi i ke ala: E hoʻopaʻa i ka manawa uluna kūpono - ʻehiku a ʻeiwa mau hola o ka pō. A e hoʻomaka i kou lā me nā meaʻai paʻa i ka protein e mālama i nā hormones pōloli. ʻO nā wahine momona i ʻai i ka ʻaina kakahiaka a me ka-sausage beef i hoʻopau ʻia he 135 mau calori mai ke ahiahi mai ma mua o ka poʻe i hoʻomaka i ko lākou lā me kahi pola o ka palaʻai i like ka nui o nā calories, e like me kahi noiʻi i ʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical. ʻO ke kumu: ʻO ka ʻaina kakahiaka nui-protein e hoʻonui i nā pae o kahi hormone satiety ʻē aʻe, peptide YY, i ka lā āpau. (E ʻike hou aʻe e pili ana i ka hopena o kāu hormones i kāu metabolism.)

7 Hormones e ʻike

Ke hana pono nei lākou, ʻo kāu mau homone ka poʻe koa aloha ʻole o kou olakino. Eia nā mea maikaʻi ʻehiku a lākou e hana ai nāu.

1. Oxytocin, ka hormone o ke aloha a me ka pilina pili, kōkua iā ʻoe e hoʻopaʻa a hana i nā pilina kūpono.
2. Testosteroma hāʻawi iā ʻoe i ka ikaika, ka hilinaʻi, a me ka hoʻomaikaʻi ʻana i kāu hoʻoikaika kino.
3. Progesterone mālama iā ʻoe i ka mālie a pāʻani i kahi hana i ka menstruation a me ka hāpai ʻana.
4. Hīmona thyroid hoʻonui i kāu metabolism.
5. Cortisol hoʻomaka i ka pane hakakā-a-lele e kōkua iā ʻoe e hoʻoponopono i kahi pilikia weliweli.
6. Leptin e emi ana kou makemake.
7. Estrogen hoʻoikaika i kou mau iwi a hāʻawi iā ʻoe i ka ʻili aniani.

Pehea e mālama ai i nā Hormones i kaulike Ma mua Hele hewa nā mea

He aha ka maʻalahi ma mua o ka noʻonoʻo pehea e kaulike ai i nā homoni? E hoʻomaka i ka mālama ʻana iā lākou i nā pae olakino. I mea e pale ai i kāu mau hormones mai ka whack, ʻai pono, hoʻoikaika kino pinepine, a nui ka hiamoe. A hoʻolōʻihi i ka manawa e hoʻomaha a hoʻomaha. ʻO nā wahine me ka nui o ke kaumaha o ka hana he 38 pākēneka ka nui e ʻeha ʻia i ka maʻi puʻuwai, i kekahi hapa ma muli o ke kiʻekiʻe o ka pae cortisol kiʻekiʻe, kahi noiʻi ma ka puke pai. PLOS ʻEkahi loaa. ʻO ka mea pōmaikaʻi, hiki i nā hana ola olakino ke hoʻopau i ka hopena o ke koʻikoʻi i kāu ticker, ua hōʻike ʻia nā noiʻi hou.

He aha hou aʻe, ʻoi aku ka maikaʻi o kāu microbiome ʻōpū ma mua o ke kōkua digestion. Hoʻopili ia i kou lolo, stress, sex, metabolism, immune system, a me nā hormones, e like me kahi hōʻike ma ka puke pai FEMS Microbiology Reviews. "Hoʻokuʻu ka bacteria i kā mākou ʻōpū i nā kemikolo a me nā homoniola e hoʻohuli i ko mākou olakino a me pehea mākou e noʻonoʻo ai a noʻonoʻo ai," wahi a Marc Tetel, Ph.D., he polofesa neurosains ma Wellesley College. ʻO ke kī ʻo ka mālama ʻana i kāu mau pōpoki i ke olakino a me ke kaulike no laila e hana lākou i ko lākou pae kiʻekiʻe. E hoʻomaka me kēia papahana ʻekolu.

ʻAi i ka Probiotics no kahi Mood Maikaʻi

ʻOi aku ma mua o 90 pākēneka o kāu serotonin — he hormone a me ka neurotransmitter e kiaʻi ana i kou ola maikaʻi ʻana — hana ʻia i loko o kou ʻōpū, i ʻōlelo ʻia ʻo Omry Koren, Ph.D., kahi mea noiʻi microbiome ma ke Kulanui ʻo Bar-Ilan i Israel. Inā pau kāu microbiome, hiki ke hāʻule nā ​​pae serotonin, hiki ke hoʻopilikia i kou ʻano a me nā pae hopohopo.

Mālama hauʻoli i nā ʻōpū o kou ʻōpū ma ka ʻai ʻana i nā papa kiʻekiʻe o ka fiber kiʻekiʻe me ka nui o nā lau a me nā hua nui, a me nā meaʻai probiotic e like me kimchi a me yogurt, wahi a Tetel. I ka ʻoiaʻiʻo, loaʻa kekahi yogurt i kēlā me kēia lā. ʻO Lactobacillus — ka bacteria i loko o ia mea - e pau paha i ke koʻikoʻi, ke kumu ʻana i nā ʻōuli kaumaha, kahi noiʻi holoholona i Nā Hōʻike ʻepekema loaa. ʻO ka hoʻihoʻi ʻana i nā pae o kēia mau pilikia maikaʻi e hoʻohuli paha i ka hopena.

E ʻimi i kāu mele moe

Loaʻa i kāu microbiome kona mau mele circadian ponoʻī me ka loli mau o ka nui o nā maʻi bacteria like ʻole, e pili ana i ka manawa o ka lā, e pili ana i kāu hiamoe. Hoʻopili pū kekahi me nā gen e hoʻoponopono i kou uaki o ke kino. ʻO Melatonin, kahi hōmona he mea hoʻoponopono nui i ka hiamoe, hana ʻia ma ka lolo wale nō akā ʻo ka ʻōpū hoʻi, kahi e kōkua ai i kāu mau kino e hoʻopili i kāu mau mele circadian, i ʻōlelo ʻo Arthur Beyder, MD, Ph.D., he polofesa pili ma ka Mayo Clinic.

E mālama mau i kāu mau mele a loaʻa hou i nā z's, e hānai i kāu mau meaʻai prebiotic microbiome (ʻahaʻaina nā probiotics i nā meaʻai), e like me nā artichokes, kālika maka, nā liki, a me nā ʻaka. Ke hoʻopau ka bacteria i kēia mau mea, hoʻokuʻu lākou i nā huahana e pili ana i kou lolo, hoʻonui i ka maikaʻi o ka hiamoe, e like me ka noiʻi holoholona ma Nā Frontiers ma Behavioral Neuroscience.

Mālama i kou pōʻaiapuni Humming

Hana a ʻōpala ka ʻōpū i nā estrogen. Hoʻopuka kekahi mau microbes iā lākou, a ʻo nā mea ʻē aʻe e wāwahi iā lākou, wahi a Tetel. ʻO ka loaʻa ʻana o nā pae o estrogens he mea nui mai ka mea e pili ana i kāu momona, ka pōʻai menstrual, ke ʻano, ke kaupaona, a me ka makaʻu o kekahi mau maʻi, e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻino.

No ka mālama ʻana i nā estrogens i ka pae kūpono, hoʻomaʻamaʻa mau, ʻai i ka meaʻai olakino, a mālama i kou koʻikoʻi, wahi a nā loea. Eia kekahi, e pale i ka lawe ʻana i nā lāʻau antibiotic ke ʻole pono, no ka mea hiki iā lākou ke hoʻolei i kāu microbiome a hoʻemi i ka hopena o ka estrogen, wahi a Tetel.

Nānā no