5 Zvinokonzeresa Estrogen Dominance uye Maitiro ekuidzosera

Kuchinja kweHormonal kwakaoma kuona. Zviratidzo zvinowanzova pachena, sekuneta kana kushanduka kwemafungiro, uye kazhinji zvinoshanduka nekutenderera kwako kana uri mukadzi.

Zvakadaro, zviratidzo zvinogona kukusiya uchishungurudzika kana zvarova.

Estrogen kutonga ndeimwe yeakajairika kusaenzana kwehomoni muvakadzi. Kana iwe ukasangana nenguva inorema, kushanduka kwemafungiro, kuderera kwekuita zvepabonde, kurasikirwa kwebvudzi, kufunganya kana kuneta, kunyanya panguva yakatarwa uye inowirirana chikamu chekutenderera kwako, unogona kunge uine estrogen kutonga.

Yakakwira estrogen mazinga ane akati wandei midzi zvikonzero, kubva pakudya kusvika kune zvizoro kusvika pamabatiro aunoita kushushikana.

Kazhinji, kusanganiswa kwezvishoma. Nhau dzakanaka ndedzekuti nekudya kwakaringana uye shanduko yemararamiro, unogona kudzoreredza hutongi hweesrogen uye wodzokera pakunzwa zvakanyanya.

Ngatitarisei kuti chii chinonzi estrogen dominance, chii chinokonzeresa, uye zvaunogona kuita kudzivirira kana kudzosera mazinga eestrogen akakwira.

Nepo hutongi hweesrogen huchigona kukanganisa vese varume nevakadzi, chinyorwa ichi chinotarisa nezvekutonga kweestrogen yechikadzi.

Chii chinonzi estrogen dominance?

Kana iwe uri estrogen inotonga, iwe une yakawandisa yakakwira huwandu hweesrogen muhurongwa hwako.

Estrogen ndiyo yako huru yehomoni yepabonde yevakadzi. Mamwe emabasa akakosha anotambwa neestrogen mumuviri wako anosanganisira ( ¹ ):

• Kukura kwezamu (estrogen ndechimwe chezvikonzero nei mazamu ako azvimba pane dzimwe nzvimbo dzekutenderera kwako).
• Kutanga uye kudzora kutenderera kwako kumwedzi.
• Balance cholesterol mazinga.
• Kudzora mafungiro uye kudzora manzwiro.
• Kuchengetedza simba remapfupa.

Estrogen inoshanda neprogesterone, imwe huru yehomoni yepabonde yevakadzi, kudzora ese ari pamusoro apa maitiro mumuviri wako.

Estrogen uye progesterone inorongana mune yakaoma sisitimu yekutarisa uye zviyero. Kana vese vari pamatanho avanofanira kunge vari, zvinhu zvinofamba zvakanaka. Asi kana mumwe wevaviri akava nesimba, mumwe wacho anova asina kuenzana.

Kune marudzi maviri eesrogen kutonga:

1. Muviri wako unoburitsa estrogen yakawandisa.
2. Chiyero chako cheprogesterone chakaderera zvakanyanya, izvo zvinotungamira mukusaenzana muhuwandu hweesrogen yaunayo maererano neprogesterone.

High estrogen mazinga anogona kukonzera zvakasiyana-siyana mhedzisiro inotangira kubva kunyoro kusvika kune yakanyanya.

9 zviratidzo zveesrogen kutonga

Vese varume nevakadzi vanogona kuwana hutongi hweesrogen, asi matambudziko ehutano aanokonzera anotarisa akasiyana zvishoma pakati pevarume.

Muvakadzi, high estrogen inogona kukonzera:

1. Kuwedzera uremu (kunyanya muhudyu uye muchiuno).
2. Matambudziko ekuenda kumwedzi, kuenda kumwedzi kunorema, kana kusaenda kumwedzi.
3. Fibrocystic mazamu (asina kenza yemazamu emazamu).
4. Uterine fibroids (zvisina kenza zvinokura muchibereko).
5. PMS uye/kana kuchinja kwemafungiro.
6. Low libido.
7. Kuneta.
8. Kushungurudzika.
9. Kunetseka

Muvarume, kutonga kweestrogen kunogona kukonzera:

1. mazamu akakurisa
2. Kushaya simba.
3. Sterility

Kana iwe ukasangana nechimwe chezviratidzo izvi, kana kuti zvikauya uye zvichienda panguva dzese panguva yako (kana iwe uri mukadzi), unogona kunge uine estrogen kutonga.

Nzira yakanakisa yekuve nechokwadi ndeyekubvunza chiremba wako kuti akupe ropa kana weti bvunzo kuyera yako estrogen uye progesterone mazinga.

5 Zvikonzero zveEstrogen Dominance

Izvi ndizvo zvinonyanya kukonzera estrogen kutonga:

#1: Kudyiwa kweshuga

Kudya kunoita basa rakakosha mune yako hormonal balance. Shuga uye macarbohydrates akacheneswa zvakanyanya kuipa kune yako mahormone.

Shuga inowedzera insulin, iyo inoderedza imwe hormone inonzi sex hormone binding globulin (SHBG) ( ² ) SHBG inosunga kune estrogen muropa, ichiichengeta iri pakati.

Kana SHBG yakadzikira, hapana yakakwana yekusunga isrogen muropa rako, uye mazinga eesrogen yako anokwira kupfuura yaanofanira..

Uyu muenzaniso wakanaka wekuti mahormone ako akabatana sei. Shuga inokanganisa insulin, inobata SHBG, iyo inowedzera estrogen uye, nekufamba kwenguva, inogona kuita kuti isrogen itonge.

#2: Kusagadzikana kwepfungwa

Kushungurudzika kunokanganisa hurongwa hwese huri mumuviri wako, asi hune mhedzisiro yakakosha pamahomoni ako.

Imwe yenzira dzakareruka dzekuti kushungurudzika kunogona kutungamirira kune estrogen kutonga ndeye nzira inonzi "pregnenolone kuba." Ndiwo mashandiro azvinoita:

Pregnenolone ndiyo inotangira kune mamwe mahomoni akawanda, kusanganisira mahomoni epabonde uye mahomoni ekudzvinyirira.

Paunenge uchinetseka, muviri wako unofunga kuti pane tyisidziro yaunofanira kugadzirisa. Inotsausa pregnenolone pakugadzirwa kwehuwandu hwakawanda hwe cortisol, homoni huru yekushushikana kwemuviri wako.

Dambudziko nderokuti kune pregnenolone yakawanda chete yekufamba-famba, uye kana ukashandisa zvakanyanya kuita cortisol, iwe une zvishoma zvinowanikwa kuita mahomoni epabonde seestrogen uye progesterone.

Kana kushushikana kukadzikira kugadzirwa kweesrogen neprogesterone, zvinokonzeresa sei kutonga kweesrogen?

Progesterone inoshanda seyakatangira kune cortisol. Saka kana kushushikana kwakwira, progesterone inoshandiswa sechinotangira uye haigone kuita yako yenguva dzose kuita kwehomoni yebonde mumuviri wako.

Progesterone inoshandiswa inodonha zvakanyanya, ichikusiya uine hutongi hweesrogen.

#3: Zvigadzirwa Zvemunhu

Zvigadzirwa zvakawanda zvekuchengeta zvemunhu zvine xenoestrogens, makemikari anotevedzera maitiro eesrogen mumuviri wako. Xenoestrogens inorondedzerwa se "endocrine disruptors" nekuda kwekugona kwavo kukanganisa mahormone system.

Nzira yakajairika iyo xenoestrogens inoshandisa mhedzisiro ndeyekusunga kune uye activate estrogen receptors. Ivo vanonamatira kune mareceptors ako senge estrogen ingangoita, asi nekuti iwo haana makemikari akafanana neestrogen, anogona kuvhura kana kudzima nzira nenzira dzisingafungidzirwe.

Parabens iine estrogenic zvishoma, uye tsvagiridzo yazvino inoratidza kuti unoyedza kuvabvisa. Pane kudaro, parabens bioaccumulate, zvishoma nezvishoma inokanganisa mazinga eesrogen nguva yakareba yaunoshandisa zvigadzirwa zvinenge nazvo ( ³ ) ( ⁴ ).

UV mafirita anewo esrogenic. Izvi zvakajairika mumafuta ezuva uye UV kudzivirira makirimu uye anoenda nemazita akasiyana, kusanganisira octyl Methoxycinnamate, benzophenone,derivatives ye camphor y cinnamate derivatives. Mafirita eUV anokanganisa ese estrogen uye testosterone ( ⁵ ).

Kana iwe uchida kuziva kuti zvinhu zvako zvekuchengeta zvakachengeteka zvakadii (uye ndedzipi dzimwe nzira dzaungashandise pachinzvimbo), tarisa webhusaiti yeEnvironmental Working Group.

Iyo EWG inoyera zvizorwa uye zvigadzirwa zvekuchengeta pachezvako zvichibva pane zvazvinosanganisa. Unogona kutsvaga zvigadzirwa zvaunoshandisa woona kuti zvinomira sei.

#4 Plastiki

Iwe wakamboona kuwedzera kwenhamba ye "BPA-isina" mavara pamabhodhoro emvura, midziyo yekuchengetedza chikafu, uye zvimwe zvigadzirwa zvepurasitiki.

BPA inomirira Bisphenol A. Iro endocrine diruptor uye erogen ezvakatipoteredza. Kuratidzwa kwenguva refu kwakabatana nenjodzi yekufutisa, mhando 2 chirwere cheshuga, kushaya mbereko, uye mamwe marudzi egomarara ( ⁶ ).

BPA inoshandiswa kugadzira zvigadzirwa zvepurasitiki senge chikafu kurongedza. Inowedzerwawo kune kupfekedzwa kwezvinhu zvemakani. Muviri wako unobata BPA uye une nguva yakaoma kuiputsa. Saka, semaparabens, BPA zvishoma nezvishoma bioaccumulates mumuviri wako ( ⁷ ).

Makambani mazhinji abva pakushandisa BPA mumidziyo yavo yepurasitiki. Nekudaro, kuona iyo "BPA-yemahara" label inogona kunge isina kukwana kuvimbisa kuchengetedzeka kwako kubva kuxenoestrogens.

Dzimwe BPA inotsiva zvakare ine xenoestrogen chiitiko mumuviri wako. Imwe ongororo yakawana kuti acrylic, polystyrene, polyethersulfone, uye Tritan™ resin zvinogona zvakare kupinza endocrine-kukanganisa makemikari.

Zvakanakisisa kudzivisa plastiki kana uchikwanisa. Magirazi asiri epurasitiki uye midziyo yesimbi isina tsvina zviri nani kune zvese hutano hwako uye nharaunda.

#5 Kuwanda kwemafuta emuviri

Kuwanda kwemafuta emuviri kunowedzerawo basa reesrogen. Vakadzi vakafutisa vane mwero wakakwirira zvikuru weestrogen, iyo inowirirana nengozi yakawedzera yegomarara rezamu.

Zvinonyanya kukosha kubvisa mafuta akawandisa emuviri kana uri postmenopausal. Usati waenda kumwedzi, muviri wako unonyanya kugadzira estrogen mumaovari ako.

Zvisinei, mushure mekuenda kumwedzi, kana mazai ako anenge asisina simba reesrogen, yako adipose tissue (mafuta masero) anotora nzvimbo yemaovari ako uye anotanga kubudisa esrogen yakawanda.

Izvi zvinoreva kuti kuwanda kwemafuta emuviri kwaunayo, ndiko kuwedzera kweesrogen yauchaburitsa.

Iri rinova dambudziko muvakadzi vakafuta mushure mekuenda kumwedzi uye rinogona kutungamirira kune yakawandisa kugadzirwa kweesrogen ( ⁸ ).

Maitiro ekudzoreredza estrogen kutonga

Kusawirirana kweHormonal kunogona kuodza mwoyo. Mashoko akanaka ndeokuti pane zvinhu zvakawanda zvaunogona kuita kuti uzvigadzirise.

Iwo makiyi maviri ekudzivirira kana kudzoreredza hutongi hweesrogen ndeyekudzikamisa kuratidzwa kwako kune estrogen uchibvisa yakawandisa estrogen kubva kuhurongwa hwako. Heano dzimwe nzira dzekudzorera hormonal balance:

#1: Bvisa shuga

Shuga yakakuipira chose. Izvo zvinopfuura estrogenic chete: iyo shuga inobatsira kuhosha yemwoyo, chirwere cheshuga, kufutisa, kuzvimba, kukuvara kwechiropa, nezvimwe.

Chero chipi zvacho chekudya chaunotevera, edza kudya zvisingasviki magiramu makumi maviri eshuga pazuva. Iwe unozotaridzika uye unonzwa zvirinani nazvo, uye zvichabatsira kudzivirira estrogen kutonga.

#2: Tsigira chiropa chako

Chiropa chako ndiyo nhengo huru inodzora kubuda kweesrogen. Kugadziridza kushanda kwechiropa chako kunozobatsira muviri wako kubvisa yakawandisa estrogen kuvaka. Heano mamwe mazano ekubatsira chiropa:

• Tora zvinosimbisa chiropa zvakaita semukaka thistle, NAC (n-acetylcysteine), calcium d-glucarate, uye burdock midzi.
• Itai maekisesaizi nguva dzose. Kudzidzira muviri kunovandudza kushanda kwechiropa.
• Shandisa mishonga yekubika separsley, turmeric, coriander, uye oregano, izvo zvese zvinokurudzira chiropa chako.

#3 Iva mutengi anoziva

Zvakaoma kudzivirira mapurasitiki zvachose, saka kana iwe uchitenga mapurasitiki, ita shuwa kuti vanoti "BPA-yemahara" pasuru.

Pese pazvinogoneka, chengeta chikafu chako mumagaba egirazi uye shandisa bhodhoro remvura risingashandisike BPA pane kutenga mabhodhoro epurasitiki.

Cosmetics uye zvigadzirwa zvekuchengeta munhu zvine akawandisa mahormone-anovhiringa makemikari kuti anyore pano. Tora fungidziro kunze uye utenge zvigadzirwa zvakayerwa nemakambani akadai EWG kuwedzera.

#4 Tonga kushushikana kwako

Mahomoni ako ekushushikana uye mahomoni ebonde ane hukama hwepedyo uye husingaparadzaniswe. Nekugadzirisa kushushikana kwako uye nekuchengeta mahormone ekushushikana ari muyero, iwe unenge uchikanganisawo zvakananga kuenzana kwemahomoni ako epabonde. Dzimwe nzira dzekuti uchengetedze stress ndeidzi:

• Kufungisisa.
• Rovedza muviri.
• Kufema.
• Mazuva ese.

Kudya kwe ketogenic kunogona kubatsira sei

Kutevera kudya kwe ketogenic kunogona kubatsira kuenzanisa mahomoni ako nenzira dzinoverengeka.

Mhedzisiro yakananga yekudya kwe keto pane yako mahormone epabonde kuderera mukati jekiseni. Kucheka macarbs kunoita kuti insulin yako irambe yakagadzikana uye yakaderera, iyo inoenzanisa SHBG yako uye inogona kubatsira kuchengetedza mazinga eesrogen.

Imwe nzira iyo keto yekudya inogona kutsigira hutano hwako hwehomoni ndeyekudzikira kuzvimba.

Kukwirira kwepamusoro kunogona kuwedzera basa reestrogen-synthesizing hormone inonzi aromatase. Izvi zvinoreva kuti kuwedzera kuzvimba kwaunenge uine, ndiko kuwedzera kweesrogen muviri wako unoburitsa. Yakakwira aromatase nekuda kwekuzvimba kusingaperi inotobatanidzwa kune yakawedzera njodzi yekenza yemazamu nekuda kwekuwanda kwekugadzirwa kweesrogen. ⁹ ).

Paunotevera kudya kwe ketogenic, muviri wako unogadzira huwandu hweketone beta-hydroxybutyrate (BHB). bhb inodzivirira nzira dzekuzvimba mumuviri wako, izvo zvinogona kudzivirira aromatase overactivation.

Maitiro Ekugadzirisa Estrogen Dominance

Muchidimbu, heino nzira ina dzekubvisa yakawandisa estrogen:

1. Dzivisa shuga.
2. Tonga kushushikana senge pro.
3. Dzivisa zvigadzirwa zvekuchengeta zvega zvinokanganisa mahormone.
4. Edza kudya ketogenic.

Chikafu che keto chine mabhenefiti akasiyana siyana kunze kwekuenzanisa mahormone ako.

Inoderedza kuzvimba, inomhanyisa metabolism yako, inofambisa uremu, uye inogona kukupa simba rakatsiga zuva rese. Unogona kutanga keto nhasi neiri gwara rakazara rekuti keto beginners. Edza aya mazano uye uone manzwiro aunoita!