Maitiro ekuenzanisa kunze-kwe-Whack Hormones

Zvemukati

• 1. Wakaneta nguva dzose.
• 2. Unotsinzina kana kufembera usati waenda kumwedzi.
• 3. Uri kunzwa kushushikana.
• 4. Une ganda rakakwasharara, rinonhuwa.
• 5. Wakaisa mapaundi ekuwedzera pasina chikonzero chiri pachena.
• 7 Mahomoni Kuziva
• Nzira Yokuchengetedza Sei Mahomoni Akaenzana Pamberi Zvinhu Zvinoshata
• Idya maProbiotics kuti uve neMood Yakanaka
• Tsvaga Kurara Kwako Rhythm
• Chengeta Yenyu Yekutenderera
• Ongororo ye

Iwo chombo chako chakavanzika chemuviri: Mahormone anochengeta moyo wako uchirova, gadziriro yako yekugaya ichimonyoroka, uye huropi hwako hwakapinza. “Pose paunonzwa kuremerwa, ma<em>hormone ako anogona kunge ari chisakiso,” anodaro Scott Isaacs, M.D., chiremba we<em>endocrinologist paAtlanta Endocrine Associates muAtlanta, Georgia. Vanogona kubva-kilter kana iwe wakamanikidzwa, wakaneta, kana kudya zvisina kunaka uye kugadzira marudzi ese emhirizhonga.

Pano, zviratidzo zvishanu mahormone ako abuda-uye maitiro ekuenzanisa mahormone kuti adzokere kune zvakajairwa.

1. Wakaneta nguva dzose.

"Kana iwe uri kutema maawa masere musaga uye uchiri kumutsa groggy, mwero weprogesterone wakaderera unogona kunge uri kuba hope dzako," anodaro Sara Gottfried, M.D., munyori we The Hormone Mushonga. Progesterone inowira pasi nekumira kwemwedzi, asi inogona kutanga kudonha nekukurumidza kunge makore ako e30, apo mazai ako anotanga kuburitsa mazai mashoma. Nekuti iyo hormone inodzora yako yemukati thermostat, yakaderera mwero inogona kukonzeresa muviri wako tembiricha kuti yo-yo husiku, zvichikonzera husiku kutuka izvo zvinodzivirira kwakadzika, kudzoreredza kurara.

Dzokera panzira: Dyaira thermostat pasi kusvika kumadhigirii 64 usati warara kuti uchengetedze kubuda dikita usiku, anodaro Dr. Gottfried. Zvakare, idya zvakawanda zvevitamin C-zvakapfuma zvekudya (tsvuku bhero mhiripiri, maranjisi, kiwis, broccoli, mastrawberry, uye mabhurusi mabukira). Kuwana 750 milligrams yeC pazuva kunogona kusimudza progesterone muvakadzi vane kushomeka, chidzidzo mu Kubereka uye Kubereka kuwanikwa. Kana uine matambudziko ekunguva, ona wako ob-gyn kuti atonge mamiriro akakomba ane chekuita nemazinga akaderera eprogesterone, senge endometriosis kana endometrial cancer. (Yakabatana: Unofanirwa Kudya Kubva Pakuenda kwako Kumwedzi?)

2. Unotsinzina kana kufembera usati waenda kumwedzi.

Kushungurudzika, kutemwa nemusoro, uye bloat zvinogumbura zvaunotarisira nePMS. Asi allergies kana asthma kurwisa? Kwete zvakanyanya. Kunobuda, zviratidzo zvekurwara zvinowedzera mukuwedzera mune vamwe vakadzi nguva yavo isati yasvika nekuda kwemahormone anopenga. Uye kuchinja kwekutanga kuenda kumahormone kunogona kuita kuti zviomere kune avo vane asthma kufema.

Zvekare, progesterone inogona kunge iri iyo mhosva: Kukwira kwemazinga mumazuva nguva yako isati yasvika inopindirana nekuputika kwemumhepo uko kunogona kuseta nhanho yeasthma flare-up, kudzidza kubva kuMcMaster University muCanada kwakawanikwa. Pane iyo flip parutivi, sezvo eestrogen mazinga anokwira mukati mehafu yekutanga yekuenda kwako kumwedzi, kufema kwemumhepo kunoenda pasi. "Haisi hukama hwakareruka umo progesterone yakaipa uye estrogen yakanaka; zvakanyanya nezve kunzwisisika kwako kune mahormone ese," anodaro munyori wekudzidza Piush Mandhane, MD, Ph.D. (Ona: 4 Zvinhu Zvinoshamisa Zvichiita Kuti Allergies Aite Zvakaipisisa)

Dzokera panzira: Chengetedza bhuku (kana nguva yekutevera app) kwemwedzi mishoma uchirekodha pauri mukutenderera kwako (zuva rekutanga rekutevera izuva rekutanga) uye chero asthma kana allergy zviratidzo zvaunoona. Wobva wagovera ruzivo irworwo nachiremba wako. Kana paine hukama pakati pevaviri, doc yako inogona kukurudzira kushandisa asthma inhaler kana kutora OTC allergy meds preemptively. Piritsi rinogona kubatsirawo: Kudzivirira kuzvara kunoita kuti mahormone ako aite zvishoma.

3. Uri kunzwa kushushikana.

Wedzera kushushikana kune rondedzero yezvinetso zvinokonzerwa nekusingaperi kushushikana. "Inenge hafu yevanhu vakaora mwoyo vane mwero wakakwira wehomoni inodzvinyirira cortisol," anodaro Dr. Gottfried. Kuramba kwakakwira cortisol mazinga anogona kudzikisa kugadzirwa kwemuviri wako kwemanzwiro-ekudzikamisa makemikari ehuropi senge serotonin uye dopamine. Iwe unoziva kuti kurovedza muviri kunoita senzira yekurwisa kushushikana, asi vakadzi vazhinji vanoita chikanganiso chekushanda zvakanyanya. Kurovedza muviri kwemaminetsi makumi masere pamakumi masere muzana ezviuru zvekuedza kwako (ndiko kumhanya nekukasira kana kirasi yepamusoro yemabhasikoro emumba) kunogona kusimudzira mazinga ecortisol ne83 muzana, kudzidza mune Zvinyorwa zveEndocrinological Investigation kuwanikwa. (Hezvino zvese zvaunoda kuti uzive nezve maitiro ekurovedza muviri uye ecortisol mazinga.

Dzokera panzira: Kana iwe ukacherekedza mahormone ako achipenga, chinja kuwanda kweshuwa dzako, kudzikamisa kudzikamisa-kushanda kusvika kaviri kana katatu pasvondo, uye sarudza yekudzidzira nguva, iyo isingasimudzi cortisol zvakanyanya, pese pazvinogoneka, Dr. Gottfried inoratidza. Pane mamwe mazuva, ita yakaderera-yakasimba zviitiko seyoga kana barre kirasi, izvo zvakaratidzwa kuderedza cortisol kugadzirwa. Uye chinja dhayeti yako: Tsvagiridzo inowana kuti kukwidza yako omega-3 fatty acid yaunodya inogona zvakare kudzora kunze-kweku-kudzora cortisol. "Chinangwa chemamirigiramu zviuru zviviri pazuva kubva pane chinowedzerwa chine EPA uye DHA omega-3 fatty acids, pamwe nezvikafu zvine hupfumi muzvakadyiwa, semadnuts, flaxseed, tofu, uye nyama yemombe yakadyiwa neuswa," anodaro Dr. Gottfried. Swallow omega-3 supps in a am (ine chikafu chekudzivirira hove dzehove) kubatsira kuchengetedza cortisol mazinga mukutarisa zuva rese.

4. Une ganda rakakwasharara, rinonhuwa.

Pakaomeswa matinji ndeimwe yezviratidzo zvekutanga zvinoratidza kuti yako utachiona hwehomoni yakadzika. "Mahomoni aya anobatsira kuseta chiyero chako chemetabolism; kana usina zvakakwana, masisitimu ese anoita husimbe," anodaro John Randolph, MD, chiremba wezvekuita uye wekubereka endocrinologist paYunivhesiti yeMichigan muAnn Arbor. Iyo mwero iyo yako maseru eganda anotendeuka pamusoro inononoka, zvichikonzera kuoma, kutsvuka, uye mapundu.

Dzokera panzira: Ona doc yako kana ganda rako richiri gwenga-rakaoma mushure memwedzi wekuriunganidza pamwe neunyoro, kunyanya kana iwe ukaona chero zvimwe zviratidzo zvehutachiona husingashande, sekusanzwisisika kwekurema, zvipikiri zvinopwanyika nebvudzi, kana kana nguva dzako dzikave dzisina kujairika kana MIA, anodaro Dr. Isaacs. Iye kana iye achakupa irinyore kuongororwa ropa kuti uongorore kusagadzikana, uko kunowanzo kurapwa neyakagadzirwa mushonga mahormone wauchazoda kutora kwenguva refu. “Zviratidzo zveganda zvinofanira kupera mukati memwedzi miviri kana mitatu,” anodaro Dr. Isaacs. (Uye panguva ino, isa pane imwe yeaya akanakisa lotions yeganda rakaoma.)

5. Wakaisa mapaundi ekuwedzera pasina chikonzero chiri pachena.

Kushaikwa kweZZZ kunogona kunge kuchikanganisa kudya kwako mahormone. Chidzidzo chakaburitswa mu Rara yakawana kuti mushure mekuzeya kwemaawa mana chete husiku, huwandu hweglucagon-senge peptide 1, kemikari inodzora kuguta, yakaderera mumadzimai. "Kana usiri kunzwa kuguta, unowanzo ramba uchidya," anodaro munyori wekudzidza Marie-Pierre St-Onge, Ph.D. Muchokwadi, chimwe chezvaakadzidza chakaratidza kuti vakadzi pasi peavhareji emakumi matatu nemazana matatu emamwe macalorie pamazuva avasina kurara zvakakwana. (Yakabatana: Iyo yekurara-Exercise Kubatana Iyo Inogona Kuchinja Hupenyu Hwako Uye Kwako Kushanda)

Dzokera panzira: Tora nguva yakakwana yemutsago - maawa manomwe kusvika mapfumbamwe usiku. Uye tanga zuva rako nemapuroteni-akarongedzwa anodya kuchengetedza nzara mahormone mukutarisa. Vakadzi vane huremu hwepamusoro avo vaidya zai-uye-nyama yemombe-soseji yemangwanani vakadya 135 macalorie mashoma kubva pamanheru akadyiwa pane avo vakatanga zuva ravo nendiro yezviyo yaive nenhamba dzakaenzana dzemakoriyori, sekureva IAmerican Journal yeClinical Nutrition. Chikonzero: Kudya kwemangwanani-mapuroteni kunowedzera mazinga eimwe satiety hormone, peptide YY, zuva rose. (Tsvaga zvimwe nezvekuti mahormone ako anokanganisa sei metabolism yako.)

7 Mahomoni Kuziva

Paanenge achishanda nemazvo, mahormone ako ndiwo magamba asina kutaurwa ehutano hwako. Hezvino zvinhu zvinomwe zvakanaka-zvavanokuitira:

1. Oxytocin, hormone yerudo nesocial connection, inokubatsira kubatana nekugadzira hukama hune chinangwa.
2. Testosterone inokupa hutano, chivimbo, uye inomutsidzira bonde rako kutyaira.
3. Progesterone inokuchengetedza wakadzikama uye unoita basa rekuenda kumwedzi nepamuviri.
4. Uturu hwehomoni inowedzera metabolism yako.
5. Cortisol inokonzeresa kurwa-kana-kubhururuka mhinduro kukubatsira iwe kugadzirisa dambudziko rinotyisidzira hupenyu.
6. Leptin inoderedza kudya kwako.
7. Estrogen inosimbisa mapfupa ako uye inokupa ganda rakajeka.

Nzira Yokuchengetedza Sei Mahomoni Akaenzana Pamberi Zvinhu Zvinoshata

Chii chiri nyore pane kutsvaga nzira yekuenzanisa mahomoni? Kuzvichengeta pamatanho ane hutano kutanga nazvo. Kuchengetedza mahormone ako kuti arege kubuda mune zvisina kunaka, idya zvakanaka, kurovedza muviri nguva dzose, uye kuwana yakawanda yekurara. Uye tora nguva yekuzorora uye kuzorora. Vakadzi vane basa rakawanda kushushikana vane makumi matatu neshanu muzana mukana wekutambura nechirwere chemoyo, muchidimbu nekuda kwekukwira kwakanyanya kwecortisol mazinga, kudzidza mumagazini PLOS Imwe kuwanikwa. Neraki, mararamiro ane hutano ane hutano anogona kukanganisa mhedzisiro yekushushikana kune yako ticker, kumwe kutsva kutsva kwakaratidza.

Zvakare, yako gut microbiome inoita nzira kupfuura kubatsira kugaya. Inobata huropi hwako, kushushikana, bonde, metabolism, immune system, uye mahormone, maererano neshumo iri mumagazini FEMS Microbiology Ongororo. “Mabhakitiriya ari mumatumbu edu anoburitsa makemikoro nemahomoni anokonzera hutano hwedu nemafungire atinoita uye nemanzwire atinoita,” anodaro Marc Tetel, Ph.D., purofesa weunyanzvi hwepfungwa paWellesley College. Chinokosha ndechekuchengeta mabhugi ako ane hutano uye akaenzana kuitira kuti aite padanho rawo repamusoro. Kutanga neiyi matatu-poindi chirongwa.

Idya maProbiotics kuti uve neMood Yakanaka

Kupfuura 90 muzana yeserotonin yako-kemikari uye neurotransmitter inodzora hupenyu hwako-inogadzirwa mumatumbu ako, anodaro Omry Koren, Ph.D., mutsvakurudzi we microbiome paBar-Ilan University muIsrael. Kana microbiome yako isisipo, mazinga e serotonin anogona kudonha, ayo anogona kukanganisa manzwiro ako uye nhanho.

Chengetedza matumbu ako anofara nekudya zvakasiyana-siyana zvine fiber-yakawanda nemiriwo yakawanda uye zviyo zvakakwana, pamwe nezvikafu zveprobiotic senge kimchi uye yogati, anodaro Tetel. Muchokwadi, iva neiyo yogati zuva nezuva. Lactobacillus-iyo bhakitiriya yainayo-inogona kupera nekushushikana, zvichikonzera kushushikana-sezviratidzo, chidzidzo chemhuka mu Scientific Reports kuwanikwa. Kudzorera nhanho dzeaya akanaka mabugs anogona kudzosera maitiro.

Tsvaga Kurara Kwako Rhythm

Yako microbiome ine yayo circadian mutinhimira nekuenderera nekuchinja kwehuwandu hwehutachiona hwakasiyana, zvinoenderana nenguva yezuva, iyo inokanganisa kurara kwako. Inobatawo nemajene anodzora wachi yako yemuviri. Melatonin, kemikari inova yakakosha gadziriro yekurara, inogadzirwa kwete chete muhuropi asiwo mutumbu, uko kunobatsira mitezo yako kuenzanisa zviyero zvako zve circadian, anodaro Arthur Beyder, MD, Ph.D., purofesa wehukama pa iyo Mayo Clinic.

Kuchengeta mutinhimira wako wakadzikama uye kuwana mamwe z, fudza yako microbiome prebiotic chikafu (izvo zvekudya maantibioti anodya), seartichokes, mbishi gariki, maekisi, uye hanyanisi. Kana mabhakitiriya achigaya aya, anosunungura ne-zvigadzirwa zvinokanganisa huropi hwako, kuwedzera kurara mhando, zvinoenderana nekudzidza kwemhuka mu Mitsva muKutenda kweNeuroscience.

Chengeta Yenyu Yekutenderera

Iyo dumbu inogadzira uye inogadzirisa estrogens. Humwe hutachiona hunogadzira izvo, nepo dzimwe dzichidziputsa, anodaro Tetel. Kuve nematanho akakwana eestrogens kwakakosha sezvo achikanganisa kubereka kwako, kuenda kumwedzi, kushushikana, huremu, uye njodzi dzezvimwe zvirwere, zvakaita sehosha yemoyo nemamwe magomarara.

Kuchengeta estrogens padanho rakakodzera, kurovedza muviri nguva dzose, kudya chikafu chine hutano, uye kugadzirisa kushushikana kwako, nyanzvi dzinodaro. Zvakare, dzivisa kutora mishonga inorwisa mabhakitiriya kunze kwekunge zvichinyatsodikanwa, nekuti inogona kurasa microbiome yako uye kuderedza kushanda kweestrogen, anodaro Tetel.

Ongororo ye