Indlela yokulinganisa iiHormones eziphuma ngaphandle kwe-Whack

Umxholo

• 1. Udiniwe ngalo lonke ixesha.
• 2. Ufumana ukuthimla okanye isifuba ngaphambi kwexesha lakho.
• 3. Uziva uphantsi.
• 4. Unesikhumba esidlakadlaka nesirhawuzelelayo.
• 5. Ubeke iiponti ezongezelelweyo ngaphandle kwesizathu.
• IiHormone ezi-7 zokwazi
• Uzigcina njani iiHormones zilungelelene Ngaphambi Izinto zonakala
• Yitya iiProbiotic zeMood elungileyo
• Fumana isingqisho sakho sokulala
• Gcina ukujikeleza kwakho kujikeleza
• Uphengululo lwe

Zisixhobo sakho esiyimfihlo somzimba wakho: Iihomoni zigcina intliziyo yakho ibetha ngamandla, inkqubo yakho yokwetyisa ibetha, kwaye ingqondo yakho ibukhali. UScott Isaacs, M.D., ugqirha we-endocrinologist eAtlanta Endocrine Associates eAtlanta, eGeorgia uthi: “Nanini na uziva udimazekile, iihomoni zakho zisenokuba ngunobangela. Basenokuphuma-kilter xa uxinezelekile, udiniwe, okanye utya kakubi kwaye kudala zonke iintlobo zesiphithiphithi.

Apha, imiqondiso emihlanu yokuba iihomoni zakho ziphelile-kunye nendlela yokulinganisa iihomoni ukuze ubuyele kwisiqhelo.

1. Udiniwe ngalo lonke ixesha.

"Ukuba ufaka iiyure ezisibhozo engxoweni kwaye usavusa i-groggy, amanqanaba aphantsi eprogesterone angakubamba ubuthongo bakho, utshilo uSara Gottfried, MD, umbhali Unyango lweHormone. Iprogesterone ngokwemvelo iyanqumama ngokuyeka ukuya exesheni, kodwa inokuqala ukuhla kwangoko kwi-30s yakho, xa ii-ovari zakho ziqala ukukhupha amaqanda ambalwa. Ngenxa yokuba i-hormone ilawula i-thermostat yakho yangaphakathi, inqanaba elisezantsi linokubangela ubushushu bomzimba wakho kwi-yo-yo ebusuku, okukhokelela kubilo lobusuku olukhusela ukulala okunzulu, nokubuyisela.

Buyela kumkhondo: Ukucofa i-thermostat ukuya kutsho kuma-degrees angama-64 ngaphambi kokuba ulale ukugcina ukubila ebusuku, ucebisa uGqr. Gottfried. Kwakhona, utye ukutya okuninzi okunevithamin C (iipepile ezibomvu, iiorenji, i-kiwis, i-broccoli, i-strawberries, kunye ne-brussels sprouts). Ukufumana ama-milligram angama-750 e-C ngosuku kunokunyusa iprogesterone kubafazi abanesiphene, isifundo kwi Ukuchuma nokuchuma ifunyenwe. Ukuba unengxaki yexesha, jonga i-ob-gyn yakho ukulawula iimeko ezinobuzaza ezinxulumene namanqanaba asezantsi eprogesterone, njenge-endometriosis okanye umhlaza we-endometrium. (Idibeneyo: Ngaba ufanele utye ngokusekelwe kwimijikelezo yakho yokuya esikhathini?)

2. Ufumana ukuthimla okanye isifuba ngaphambi kwexesha lakho.

Ukumomotheka, intloko ebuhlungu, kunye nokuqunjelwa zizithukuthezi ozilindeleyo nge-PMS. Kodwa i-allergies okanye uhlaselo lwe-asthma? Hayi okuninzi. Kuyavela ukuba, iimpawu zokungezwani komzimba ziya zisiba mandundu kwabanye abantu basetyhini ngaphambi kwexesha labo ngenxa yamahomoni aphambeneyo. Kwaye ukuguquguquka kwehomoni yangaphambi kokuya exesheni kunokwenza kube nzima kwabo banesifo sombefu ukuphefumla.

Kwakhona, iprogesterone isenokuba ngunobangela: Ukunyuka kwamanqanaba kwiintsuku ngaphambi kokuba ixesha lakho lihambelane nokudumba komoya okunokubeka inqanaba lesifo se-asthma, isifundo esivela kwiYunivesithi yaseMcMaster eCanada. Kwiphepha le-flip, njengoko amanqanaba e-estrogen enyuka ngexesha lokuqala kwesiqingatha somjikelezo wakho wokuya esikhathini, ukuvuvukala komoya kuyahla. "Ayibobudlelwane obulula apho iprogesterone imbi kwaye i-estrogen ilungile; ingakumbi malunga nokuziva kwakho ngokwahlukeneyo kuzo zombini iihomoni," utsho umbhali wokufunda uPiush Mandhane, MD, Ph.D. (Jonga: Izinto ezi-4 ezimangalisayo ezenza ukuba i-allergies yakho ibe mandundu)

Buyela kumkhondo: Gcina ijenali (okanye i-app yokulandelela ixesha) kwiinyanga ezimbalwa urekhoda apho ukhoyo kumjikelo wakho (usuku lokuqala lwexesha lakho lusuku lokuqala) kunye naziphi na iimpawu zesifuba okanye ukwaliwa ozifumanayo. Emva koko yabelana ngolwazi kunye nogqirha wakho. Ukuba kukho unxulumano phakathi kwezi zimbini, ugqirha wakho unokucebisa ukuba usebenzise i-asthma inhaler okanye uthathe amayeza e-OTC aleji kwangaphambili. Ipilisi inokukunceda: Ulawulo lokuzalwa lwenza ukuba iihomoni zakho zitshintshe kancinci.

3. Uziva uphantsi.

Yongeza ukudakumba kuludwe lweengxaki ezibangelwa luxinezeleko olungapheliyo. UGottfried uthi: "Malunga nesiqingatha sabantu abadandathekileyo baye baphakamisa amanqanaba okuxinezeleka." Amanqanaba aphezulu e-cortisol aphezulu anokuhlisa imveliso yakho yomzimba yeekhemikhali zengqondo ezinzileyo ezinje nge-serotonin kunye ne-dopamine. Uyazi ukuba umthambo usebenza njengesidambisi nxamnye noxinzelelo, kodwa uninzi lwabasetyhini benza impazamo yokusebenza nzima kakhulu. Ukuzivocavoca imizuzu engama-30 kwiipesenti ezingama-80 zomzamo wakho omkhulu (kukubaleka ngokukhawuleza okanye iklasi yokuhamba ngebhayisikile engaphakathi) kunokunyusa amanqanaba e-cortisol ngama-83 eepesenti, isifundo Ijenali yoPhando lwe-Endocrinological ifunyenwe. (Nantsi yonke into oyifunayo ukuba uyazi malunga nendlela ukuzivocavoca kunye namanqanaba e-cortisol anxulumene ngayo.)

Buyela endleleni: Ukuba uqaphela ukuba iihomoni zakho ziyaphambana, guqula ubunzulu beseshini zokubila kwakho, unciphise ukuzilolonga okuqinileyo ukuya kubini okanye kathathu ngeveki, kwaye ukhethe uqeqesho lwekhefu, olunganyusi kakhulu i-cortisol, nanini na kunokwenzeka, uGqr. Gottfried icebisa. Ngezinye iintsuku, yenza imisebenzi ephantsi enjengeyoga okanye iklasi yebarre, ebonakalise ukunciphisa imveliso yecortisol. Kwaye utshintshe indlela otya ngayo: Uphando lufumanise ukuba ukunyusa i-omega-3 ye-fatty acid oyityayo kunokuphinda kulawule i-cortisol engaphandle kolawulo. "Injongo ye-2,000 milligrams ngemini ukusuka kwisongezelelo esinee-EPA kunye ne-DHA omega-3 fatty acids, kunye nokutya okunotyebileyo kwisondlo, njengama-walnuts, i-flaxseed, i-tofu, kunye nenyama yenkomo etyiwa ngengca," utshilo uGqirha Gottfried. Ukuginya ii-omega-3 supps kwi-AM (ngokutya ukunqanda ukubola kwentlanzi) ukunceda ukugcina amanqanaba e-cortisol ejonge yonke imini.

4. Unesikhumba esidlakadlaka nesirhawuzelelayo.

Iimpawu ezomileyo lolunye lweempawu zokuqala ukuba inqanaba lakho lehomoni yedlala liphantsi. “La mahomoni anceda ukuseta isantya semetabolism; xa ungoneliyo, zonke iinkqubo ziba buthuntu,” utshilo uJohn Randolph, MD, i-ob-gyn kunye ne-endocrinologist yokuzala kwiYunivesithi yaseMichigan e-Ann Arbor. Ireyithi apho iiseli zakho zolusu zijika zibuyele kancinci, zikhokelela kukoma, ubomvu, kunye nerhashalala.

Buyela kumkhondo: Bona i-doc yakho ukuba ulusu lwakho lusomile entlango emva kwenyanga yokuluhlanganisa ngesithambisi, ngakumbi ukuba ubona nayiphi na imiqondiso ye-thyroid engasebenzi, njengokufumana ubunzima obungachazwanga, iinzipho ezinqabileyo kunye neenwele, okanye ukuba amaxesha akho aqhelekile MIA, utshilo uGqirha Isaacs. Uya kukunika uvavanyo lwegazi olulula ukuze ufumanise isifo, esihlala siphathwa ngamayeza e-hormone oyakufuna ukuthatha ixesha elide. "Iimpawu zolusu kufuneka zibonakale kwisithuba seenyanga ezimbini ukuya kwezintathu," utshilo uGqirha Isaacs. (Okwangoku, maleko kwenye yezi zinto zokuthambisa zibalaseleyo kwesikhumba esomileyo.)

5. Ubeke iiponti ezongezelelweyo ngaphandle kwesizathu.

Ukungabikho kwe-zzzs kunokuchaphazela i-hormone yakho yokutya. Uphononongo olupapashwe kwi Lala yafumanisa ukuba emva kokusnuza iiyure ezine kuphela ngobusuku, amanqanaba e-glucagon-like peptide 1, ihomoni elawula ukuhlutha, ehla kwabasetyhini. "Xa uziva ungahluthi, uhlala uqhubeka nokutya," utsho umbhali wokufunda uMarie-Pierre St-Onge, Ph.D. Ngapha koko, olunye lwezifundo zakhe lubonise ukuba abasetyhini behle kumyinge wama-329 eekhalori ngaphezulu ngeentsuku abangalali ngokwaneleyo. (Idibeneyo: UkuQhagamshela ukulala-ukuQeqesha okunokuTshintsha uBomi bakho kunye nokuSebenza kwakho)

Buyela kumkhondo: Ngenisa ixesha lomqamelo elaneleyo-iiyure ezisixhenxe ukuya kwezisithoba ngobusuku. Kwaye uqale usuku lwakho ngokutya okugcwele iiprotein ukugcina iihomoni zendlala zijongiwe. Abafazi abatyebe kakhulu abatye isidlo sakusasa seqanda-kunye-nenyama yenkomo basebenzise i-135 yeekhalori ezimbalwa ukusuka ekutyeni okulula kunabo baqala usuku lwabo ngesitya sokutya esinenani elifanayo leekhalori, ngokutsho kwesifundo Ijenali yaseMelika yoNyango lweKlinikhi. Isizathu: Isidlo sakusasa esine-protein ephezulu sonyusa amanqanaba enye i-satiety hormone, i-peptide YY, imini yonke. (Fumanisa okuninzi malunga nendlela iihomoni ezichaphazela ngayo imetabolism yakho.)

IiHormone ezi-7 zokwazi

Xa zisebenza ngokufanelekileyo, iihomoni zakho ngamagorha angaziwayo empilo yakho. Nazi izinto ezisixhenxe ezilungileyo abakwenzela zona:

1. Ioksijini, ihomoni yothando kunye nonxibelelwano lwentlalo, ikunceda ukuba udibanise kwaye wenze ubudlelwane obunentsingiselo.
2. Testosterone ikunika amandla, ukuzithemba, kwaye ivuselela i-sex drive yakho.
3. Iprogesterone ikugcina uzolile kwaye idlala indima exesheni nasekukhulelweni.
4. Idlala lengqula yonyusa imetabolism yakho.
5. ICortisol ixhokonxa impendulo yomlo okanye yokubhabha ukukunceda ujongane nengxaki ebeka ubomi esichengeni.
6. ILeptin kunciphisa umdla wakho wokutya.
7. Estrogen yomeleza amathambo akho kwaye ikunike ulusu olucacileyo.

Uzigcina njani iiHormones zilungelelene Ngaphambi Izinto zonakala

Yintoni elula kunokuqonda ukuba ungalinganisa njani iihomoni? Ukuzigcina kumanqanaba asempilweni ukuqala. Ukugcina amahomoni akho ekuphumeni, yitya ngokufanelekileyo, yenza umthambo rhoqo, kwaye ulale ngokwaneleyo. Kwaye uthathe ixesha lokuphumla. Abasetyhini abanoxinzelelo oluninzi lomsebenzi bangama-38 ekhulwini amathuba okuba baphathwe sisifo sentliziyo, ngokuyinxenye ngenxa yamanqanaba aphezulu e-cortisol, uphando kwijenali. PLOS Inye ifunyenwe. Ngethamsanqa, imikhwa yokuphila esempilweni inokususa isiphumo soxinzelelo kwiticker yakho, olunye uphando olutsha lutyhile.

Ngaphezu koko, i-microbiome yakho yamathumbu yenza indlela engaphezulu kunokuncedisa ukugaya. Ichaphazela ingqondo yakho, uxinzelelo, isini, imetabolism, amajoni omzimba, kunye neehomoni, ngokwengxelo ekwiphephancwadi Uphononongo lwe-FEMS Microbiology. UMarc Tetel, Ph.D., uprofesa we-neuroscience kwi-Wellesley College, uthi: Undoqo kukugcina iincukuthu zakho zisempilweni kwaye zilungelelene ukuze zisebenze kwinqanaba elilelona liphezulu. Qalisa ngale nkqubo yamanqaku amathathu.

Yitya iiProbiotic zeMood elungileyo

Ngaphezulu kweepesenti ze-90 ze-serotonin yakho-i-hormone kunye ne-neurotransmitter elawula impilo-ntle yakho-iveliswa emathunjini akho, uthi u-Omry Koren, Ph.D., umphandi we-microbiome kwiYunivesithi yaseBar-Ilan kwaSirayeli. Ukuba i-microbiome yakho iphumile, amanqanaba e-serotonin anokuhla, anokuchaphazela amanqanaba oxinzelelo kunye noxinzelelo.

Gcina amathumbu akho onwabile ngokutya ukutya okunefayibha eninzi enemifuno eninzi kunye neenkozo ezipheleleyo, kunye nokutya okuneprobiotic okufana nekimchi kunye neyogathi, utshilo uTetel. Ngapha koko, yiba iyogathi mihla le. I-Lactobacillus-ibacteria iqulethe-inokuphela ngoxinzelelo, ibangele iimpawu ezifana nokudakumba, isifundo sezilwanyana IiNgxelo zezeNzululwazi ifunyenwe. Ukubuyisela amanqanaba ezi bugs zilungileyo kunokuguqula isiphumo.

Fumana isingqisho sakho sokulala

I-microbiome yakho inezayo izingqisho ze-circadian kunye nokuguquguquka okuqhubekayo kwezixa zeebhaktheriya ezahlukeneyo, kuxhomekeke kwixesha lemini, elichaphazela ukulala kwakho. Ikwanxibelelana nemfuza elawula iwotshi yomzimba wakho. I-Melatonin, ihomoni ebalulekileyo ekulawuleni ubuthongo, iveliswa kungekuphela kwengqondo kodwa nakwisisu, apho inceda izitho zakho zivumelanise izandi zakho, u-Arthur Beyder, MD, Ph.D., uprofesa onxulumene naye kwiKliniki yaseMayo.

Ukugcina izingqisho zakho zizinzile kwaye ufumane ngaphezulu kwe-z, yondla ukutya kwakho kwe-microbiome prebiotic (ukutya okuneprobiotics kutyiwa), njenge-artichokes, igalikhi eluhlaza, iiliki kunye namatswele. Xa iibhaktheriya zisetyisa ezi, zikhupha iimveliso ezichaphazela ingqondo yakho, ziphakamisa umgangatho wokulala, ngokutsho kophononongo lwezilwanyana Imida kwiNeuroscience yokuziphatha.

Gcina ukujikeleza kwakho kujikeleza

Amathumbu enza kwaye ahlaziye ii-estrogens. Iintsholongwane ezithile ziyazivelisa, ngelixa ezinye ziyazophula, utshilo uTetel. Ukuba namanqanaba afanelekileyo e-estrogens kubalulekile kuba achaphazela ukuzala kwakho, umjikelo wokuya esikhathini, imo yokutya, ubunzima, kunye nomngcipheko wezifo ezithile, njengesifo sentliziyo kunye neminye imihlaza.

Ukugcina i-estrogens ikwinqanaba elifanelekileyo, yenza umthambo rhoqo, utye ukutya okunempilo, kwaye ulawule uxinzelelo lwakho, iingcali zithi. Kwakhona, kuphephe ukuthatha amayeza okubulala iintsholongwane ngaphandle kokuba kunyanzelekile, kuba banokuyilahla intsholongwane yakho kwaye banciphise ukusebenza kwe-estrogen, utshilo uTetel.

Uphengululo lwe