Indlela Yokulinganisa Ama-Hormone Angaphandle Kwe-Whack

-Delile

• 1. Ukhathele njalo.
• 2. Uthola ukuthimula noma isifuba ngaphambi kokuya esikhathini.
• 3. Uzizwa uphansi.
• 4. Unesikhumba esixegayo, esilumayo.
• 5. Ufake opondo abengeziwe ngaphandle kwesizathu.
• 7 AmaHormone Okufanele Wazi
• Indlela Yokugcina Amahomoni Alinganiselwe Ngaphambi Izinto Zonakele
• Yidla ama-Probiotic we-Mood Omuhle
• Thola Isigqi Sakho Sokulala
• Gcina Ukujikeleza Kwakho Kwezinga Lomjikelezo
• Buyekeza kwe-

Ziyizikhali eziyimfihlo zomzimba wakho: AmaHormone agcina inhliziyo yakho ishaya ngamandla, uhlelo lwakho lokugaya ukudla luqhuma, nobuchopho bakho bubukhali. "Noma nini lapho uzizwa ungasebenzi, ama-hormone akho angaba imbangela," kusho uScott Isaacs, M.D., isazi sezinto ezisebenza endocrin e-Atlanta Endocrine Associates e-Atlanta, eGeorgia. Bangathola i-off-kilter uma ucindezelekile, ukhathele, noma udla kabi futhi udala zonke izinhlobo zengozi.

Lapha, izimpawu ezinhlanu zamahomoni akho seziphelile — nokuthi ungalinganisa kanjani ama-hormone ukuze ubuyele kokujwayelekile.

1. Ukhathele njalo.

"Uma ugawula amahora ayisishiyagalombili esakeni bese uvuka unesizungu, amazinga aphansi e-progesterone angase akweba ubuthongo bakho," kusho uSara Gottfried, M.D. Ukwelashwa KweHormone. Iprogesterone ngokwemvelo yehla ngokunqamuka kokuya esikhathini, kepha ingaqala ukwehla masinyane njengama-30s akho, lapho amaqanda akho eqala ukukhipha amaqanda ambalwa. Ngoba i-hormone ilawula i-thermostat yakho yangaphakathi, izinga eliphansi lingadala ukushisa komzimba wakho ku-yo-yo ebusuku, okuholele ekujulukeni ebusuku okuvimbela ukulala okujulile, nokubuyisela esimweni.

Buyela emgqeni: Shayela i-thermostat phansi uye kuma-degree angama-64 ngaphambi kokulala ukuze uvimbe ukujuluka ebusuku, kusikisela uDkt. Gottfried. Futhi, yidla ukudla okunothe ngo-vitamin C (upelepele obomvu obomvu, amawolintshi, ama-kiwis, ama-broccoli, ama-strawberry namahlumela ase-brussels). Ukuthola amamiligremu angu-750 ka-C ngosuku kungase kukhuphule i-progesterone kwabesifazane abanokuntula, ucwaningo Ukuzala kanye Nenzalo itholakele. Uma unezinkinga zesikhathi, bheka i-ob-gyn yakho ukukhipha izimo ezibucayi kakhulu ezihlobene namazinga aphansi eprogesterone, njenge-endometriosis noma umdlavuza we-endometrial. (Okuhlobene: Ingabe Kufanele Udle Ngokusekelwe Emjikelezweni Wakho Wokuya esikhathini?)

2. Uthola ukuthimula noma isifuba ngaphambi kokuya esikhathini.

Ukuguquguquka, ubuhlungu bekhanda, nokuqunjelwa yizicucu ozilindele nge-PMS. Kodwa ukungezwani komzimba noma ukuhlaselwa yisifuba somoya? Hhay kangako. Kuyavela ukuthi izimpawu zokungezwani komzimba ziba zimbi kakhulu kwabanye besifazane ngaphambi nje kokuya esikhathini ngenxa yokuthi ama-hormone ayahlanya. Futhi ukushintshashintsha kwama-hormonal premenstrual kungenza kube nzima kulabo abane-asthma ukuba baphefumule.

Futhi, iprogesterone kungaba yimbangela yalokhu: Ukukhuphuka kwamazinga ezinsukwini ezandulela isikhathi sakho kuvumelana nokuvuvukala komoya okungabeka isiteji se-asthma flare-up, isifundo esivela eMcMaster University eCanada sathola. Ehlangothini le-flip, njengoba amazinga e-estrogen ekhuphuka phakathi nengxenye yokuqala yomjikelezo wakho wokuya esikhathini, ukuvuvukala komoya kwehla. "Akubona ubudlelwano obulula lapho i-progesterone yimbi futhi i-estrogen ilungile; kumayelana nokuzwela kwakho ngakunye kula mahomoni womabili," kusho umlobi ocwaningayo uPiush Mandhane, M.D., Ph.D. (Bheka: 4 Izinto Ezimangazayo Ezenza Ukungezwani Komzimba Okubi Kakhulu)

Buyela emgqeni: Gcina ijenali (noma uhlelo lokusebenza lokulandelela isikhathi) izinyanga ezimbalwa uqopha lapho ukhona emjikelezweni wakho (usuku lokuqala lwesikhathi sakho usuku lokuqala) kanye nanoma yiziphi izimpawu zesifuba somoya noma zokungezwani nomzimba ozizwayo. Bese wabelana ngalolo lwazi nodokotela wakho. Uma kukhona ubudlelwano phakathi kwalokhu okubili, i-doc yakho ingaphakamisa ukusebenzisa i-asthma inhaler noma ukuthatha imithi yokwaliwa yizifo i-OTC. Iphilisi lingase futhi lisize: Ukulawula ukubeletha kwenza amahomoni akho aguquguquke kancane.

3. Uzizwa uphansi.

Ngeza ukudangala kuhlu lwezinkinga ezibangelwa yingcindezi engapheli. “Cishe ingxenye yabantu abacindezelekile inezinga eliphakeme le-hormone yokucindezeleka i-cortisol,” kusho uDkt. Gottfried. Amazinga e-cortisol aphezulu ngokungaguquki angase ehlise ukukhiqizwa komzimba wakho kwamakhemikhali obuchopho aqinisa imizwa njenge-serotonin ne-dopamine. Uyazi ukuthi ukuzivocavoca umzimba kuyisidambisi ekulweni nengcindezi, kepha abesifazane abaningi benza iphutha lokusebenza kanzima kakhulu. Ukuzivocavoca imizuzu engama-30 ngamaphesenti angama-80 omzamo wakho omkhulu (lokho ukugijima okusheshayo noma ikilasi elinamandla lokuhamba ngebhayisikili lasendlini) kungakhuphula amazinga e-cortisol ngamaphesenti angama-83, ucwaningo olwenziwe Ijenali ye-Endocrinological Investigation itholakele. (Nakhu konke odinga ukukwazi mayelana nokuthi ukuzivocavoca kanye namazinga e-cortisol ahlobene kanjani.)

Buyela endleleni: Uma uqaphela ukuthi ama-hormone akho ayahlanya, shintsha ukuqina kwezikhathi zakho zokujuluka, unciphise ukusebenza okuqinile kuze kube kabili noma kathathu ngeviki, futhi ukhethe ukuqeqeshwa kwesikhawu, okungakhulisi i-cortisol kakhulu, lapho kunokwenzeka, uDkt. Gottfried kusikisela. Ngezinye izinsuku, yenza imisebenzi yamandla aphansi njenge-yoga noma isigaba se-barre, okukhonjisiwe ukwehlisa ukukhiqizwa kwe-cortisol. Futhi shintsha indlela odla ngayo: Ucwaningo luthola ukuthi ukufaka i-omega-3 fatty acid oyithathayo nakho kungabuyisa i-cortisol engalawuleki. "Sihlose ama-milligram angu-2 000 ngosuku kusuka kwisengezo esiqukethe i-EPA ne-DHA omega-3 fatty acids, kanye nokudla okunothile kumsoco, njengama-walnuts, i-flaxseed, i-tofu, nenyama yenkomo eyondliwe ngotshani," kusho uDkt Gottfried. Gwinya ama-omega-3 supps ekuseni (ngokudla ukugwema imfucumfucu yenhlanzi) ukusiza ukugcina amazinga e-cortisol ehlolwe usuku lonke.

4. Unesikhumba esixegayo, esilumayo.

Iziqephu ezomile zingezinye zezimpawu zokuqala zokuthi izinga lakho lehomoni yegilo liphansi. "Lawa ma-hormone asiza ukusetha izinga lokugayeka kokudla kwakho emzimbeni; uma ungenawo okwanele, wonke amasistimu ayavilapha," kusho uJohn Randolph, M.D., i-ob-gyn kanye ne-endocrinologist yokuzala e-University of Michigan e-Ann Arbor. Izinga amangqamuzana esikhumba sakho aphenduka ngalo liyancipha, okuholela ekomeni, ububomvu, nokuqubuka.

Buyela emgqeni: Bheka udokotela wakho uma isikhumba sakho sisasomile ogwadule ngemva kwenyanga usihlanganisa ne-moisturizer, ikakhulukazi uma ubona noma yiziphi ezinye izimpawu ze-thyroid engasebenzi kahle, njengokukhuluphala ngendlela engaqondakali, izinzipho eziphukayo nezinwele, noma uma izikhathi zakho zingajwayelekile noma I-MIA, kusho uDkt Isaacs. Uzokunikeza ukuhlolwa kwegazi okulula ukuze uhlole ukuphazamiseka, okuvame ukuphathwa ngomuthi wokwenziwa we-hormone ozodinga ukuwuthatha isikhathi eside. "Izimpawu zesikhumba kufanele zivele zingakapheli izinyanga ezimbili kuya kwezintathu," kusho uDkt. Isaacs. (Futhi okwamanje, ungqimba kwenye yalezi zokugcoba ezingcono kakhulu zesikhumba esomile.)

5. Ufake opondo abengeziwe ngaphandle kwesizathu.

Ukuntuleka kwama-zzz kungathinta ama-hormone esifiso sakho sokudla. Ucwaningo olushicilelwe ku Lala ithole ukuthi ngemva kokusnuza amahora amane kuphela ebusuku, amazinga e-glucagon-like peptide 1, ihomoni elawula ukusutha, ehla kwabesifazane. "Uma ungazizwa ugcwele, uvame ukuqhubeka nokudla," kusho umlobi wocwaningo uMarie-Pierre St-Onge, Ph.D. Empeleni, esinye sezifundo zakhe sikhombise ukuthi abesifazane behlisa isilinganiso sama-kilojoule angama-329 ngaphezulu ngezinsuku lapho bengalali khona ngokwanele. (Okuhlobene: Ukuxhumana Nokuzivocavoca Kokulala Okungashintsha Impilo Yakho Nokusebenza Kwakho)

Buyela emgqeni: Faka isikhathi esanele somcamelo—amahora ayisikhombisa kuya kwayisishiyagalolunye ngobusuku. Futhi qala usuku lwakho ngokudla okugcwele amaprotheni ukuze ulawule amahomoni endlala. Abesifazane abakhuluphele kakhulu abadle isidlo sasekuseni seqanda nesoseji yenkomo badle ama-kilojoule angu-135 ngaphansi kwezibiliboco zakusihlwa kunalabo abaqale usuku lwabo ngesitsha sokusanhlamvu esasinenani elifanayo lama-kilojoule, ngokocwaningo olwenziwe I-American Journal of Clinical Nutrition. Isizathu: Isidlo sasekuseni esinamaprotheni amaningi sinyusa amazinga enye ihomoni yokusutha, i-peptide YY, usuku lonke. (Thola okuningi mayelana nokuthi amahomoni akho ayithinta kanjani imetabolism yakho.)

7 AmaHormone Okufanele Wazi

Lapho zisebenza kahle, ama-hormone akho angamaqhawe angaziwa ezempilo yakho. Nazi izinto eziyisikhombisa ezinhle kakhulu abakwenzela zona:

1. I-Oxytocin, i-hormone yothando nokuxhumana komphakathi, ikusiza ukuthi ube nesibopho futhi udale ubudlelwano obunenjongo.
2. I-testosterone ikunikeza amandla, ukuzethemba, futhi ivuselele ukushayela kwakho kobulili.
3. Iprogesterone ikugcina uzolile futhi idlala indima yokuya esikhathini nokukhulelwa.
4. Indlala yegilo kuqinisa umzimba wakho.
5. ICortisol kubangela impendulo yokulwa noma yezindiza ukukusiza ukuthi uphathe inkinga esongela impilo.
6. Leptin kunciphisa isifiso sakho sokudla.
7. I-Estrogen iqinisa amathambo akho futhi ikunikeze isikhumba esicacile.

Indlela Yokugcina Amahomoni Alinganiselwe Ngaphambi Izinto Zonakele

Yini elula kunokuthola indlela yokulinganisa ama-hormone? Ukuwagcina emazingeni aphilile ukuqala ngawo. Ukugcina ama-hormone akho angaphumi esimeni esifanele, yidla ngokufanele, uvivinye umzimba njalo, futhi uthole ubuthongo obuningi. Futhi zinike isikhathi sokuphumula nokuphumula. Abesifazane abanokucindezeleka okukhulu komsebenzi banamathuba angamaphesenti angu-38 okuba baphathwe isifo senhliziyo, ngokwengxenye ngenxa yamazinga aphezulu e-cortisol, ucwaningo olwenziwe kujenali. I-PLOS eyodwa itholakele. Ngenhlanhla, imikhuba yempilo enempilo ingaqeda umphumela ingcindezi enawo kuthekha yakho, olunye ucwaningo olusha lwembulwe.

Ngaphezu kwalokho, i-gut microbiome yakho yenza okungaphezu kokusiza ukugaya. Kuthinta ubuchopho bakho, ukucindezeleka, ubulili, imetabolism, amasosha omzimba, namahomoni, ngokusho kombiko wephephabhuku Ukubuyekezwa kwe-FEMS Microbiology. “Amabhaktheriya asemathunjini ethu akhulula amakhemikhali namahomoni athonya impilo yethu nendlela esicabanga ngayo nesizizwa ngayo,” kusho uMarc Tetel, Ph.D., uprofesa wesayensi yezinzwa e-Wellesley College. Ukhiye ukugcina izimbungulu zakho ziphilile futhi zilinganisiwe ukuze zisebenze ezingeni lazo elikhulu. Qalisa ngalolu hlelo lwamaphuzu amathathu.

Yidla ama-Probiotic we-Mood Omuhle

Amaphesenti angaphezu kwangu-90 e-serotonin yakho — i-hormone ne-neurotransmitter elawula inhlalakahle yakho — ikhiqizwa esiswini sakho, kusho u-Omry Koren, Ph.D., umcwaningi we-microbiome eBar-Ilan University kwa-Israel. Uma i-microbiome yakho ingasebenzi, amazinga e-serotonin angase ehle, angathinta isimo sakho sengqondo kanye namazinga okukhathazeka.

Gcina izimbungulu zakho zijabule ngokudla ukudla okunefayibha ephezulu enenqwaba yemifino nezinhlamvu, kanye nokudla okune-probiotic njenge-kimchi neyogathi, kusho u-Tetel. Eqinisweni, yidla iyogathi nsuku zonke. I-Lactobacillus — ibhaktheriya ekuqukethe — ingaqedwa yingcindezi, ibangele izimpawu ezifana nokudana, isifundo sezilwane Imibiko Yesayensi itholakele. Ukubuyisela amazinga alezi zimbungulu ezinhle kungase kuhlehlise umphumela.

Thola Isigqi Sakho Sokulala

I-microbiome yakho inesigqi sayo sokujikeleza nokuguquguquka okuqhubekayo kwamanani amagciwane ahlukene, kuye ngesikhathi sosuku, okuthonya ukulala kwakho. Iphinde ihlanganyele nezakhi zofuzo ezilawula iwashi lomzimba wakho. I-Melatonin, i-hormone eyisilawuli esibalulekile sokulala, ayiveliswa ebuchosheni kuphela kepha nasemathunjini, lapho isiza khona izitho zakho zivumelanise isigqi sakho se-circadian, kusho u-Arthur Beyder, MD, Ph.D., ongusolwazi uMayo Clinic.

Ukugcina isigqi sakho sisimeme futhi uthole ama-z amaningi, phakela ukudla kwakho kwama-microbiome prebiotic (ama-probiotics okudla adla ngakho), njengama-artichokes, ugarlic oluhlaza, amalikhi, no-anyanisi. Uma amabhaktheriya egaya lezi, akhulula izinto ezikhiqizwayo ezithinta ubuchopho bakho, okuthuthukisa izinga lokulala, ngokocwaningo lwezilwane olwenziwe Imingcele ku-Behaeveal Neuroscience.

Gcina Ukujikeleza Kwakho Kwezinga Lomjikelezo

Amathumbu enza futhi agaye ama-estrogens. Amagciwane athile ayaziveza, kanti amanye awaphule, kusho uTetel. Ukuba namazinga afanele ama-estrogens kubalulekile ngoba kuthinta ukuzala kwakho, umjikelezo wokuya esikhathini, imizwa, isisindo, kanye nengozi yezifo ezithile, njengesifo senhliziyo neminye imidlavuza.

Ukugcina ama-estrogens esezingeni elifanele, uzivocavoca njalo, udle ukudla okunempilo, futhi uphathe ukucindezeleka kwakho, kusho ochwepheshe. Futhi, gwema ukuphuza ama-antibiotic ngaphandle uma kunesidingo, ngoba angalahla i-microbiome yakho futhi ehlise ukusebenza kwe-estrogen, kusho uTetel.

Buyekeza kwe-