Me pēhea taku horoi i te nui o te estrogen?

He mea nui te estrogen hei whakahaere i te pūnaha whakaū wahine, engari ka pā ano ki te hauora o ngā tāne. He mahi nui tōna i roto i ngā mahi tinana maha, pēnei i te kaha o ngā wheua, ngā taumata kolesterol, me te āhua o ō tātou ngā whakaaro. Ahakoa he mea nui kia nui te estrogen mō te hauora pai, ka taea e te nui rawa te whakaeke i ngā raruraru nui.

Nui rawa te estrogen, e mohiotia ana ko te mana estrogen, ka puta mai i te kore o te taurite i waenganui i te estrogen me ētahi atu homoni, ina koa te progesterone. Ka taea te puta mai tenei mō ngā take maha, tae atu ki ngā whiringa oranga, ngā maimoatanga homoni, te pānga rānei ki ētahi kemikara. Ka taea e te nui o ngā taumata estrogen te arahi ki ngā take hauora maha, pēnei i te piki o te taumaha, ngā wā koretake, te ngenge, me te tupono nui ake o ētahi mate pukupuku.

Ngā Tohutohu me Ngā Tōmhā o te Nui o te Estrogen

Momo Tohutohu	Ngā Tohutohu me Ngā Tōmhā
Ngā Tōmhā Homoni	Ngā wā marama noa, kāti rānei Te heke o te hiahia moepuku Te mamae, te pupuhi rānei o ngā u Te kino ake o te mate premenstrual syndrome (PMS)
Ngā Tōmhā Tinana	Te piki o te taumaha, ina koa i ngā hope me ngā huha Te pupuhi me te pupuri wai Te ngākau o te makawe, te ngaro rānei Ngā ringa me ngā waewae makariri
Ngā Tōmhā Wairua	Ngā huringa ngākau, te riri rānei Te manukanuka, te pouri rānei Te uaua ki te aro turuki (ngākau mōrearea)
Ngā Tōmhā Ke	Te ngenge, te iti o ngā taumata kaha rānei Te piki o te tūpono o ngā mate fibroids o te kopu Ngā pūngāwerewere u fibrocystic

Ngā Huarahi Taiao ki te Horoi i te Nui o te Estrogen

1. Kai i te Kai Nui-Pūngāwerewere

Ka āwhina te pūngāwerewere ki te herea te nui o te estrogen i roto i te pūnaha kai me te whakakore i te tuuru. Whakauruhia ngā kai pēnei i ngā witi katoa, ngā hua, ngā huawhenua, ngā pīni, me ngā purapura ki tō kai.

2. Tautoko i te Hauora Ate

He mahi nui tō te ate i te whakaheke i te estrogen. Whakapai ake te mahi ate me ngā huawhenua cruciferous (broccoli, cauliflower, kale), te karika, me te turmeric. Kaua e inu waipiro me ngā kai tukatuka kia whakaitihia ai te ahotea o te ate.

3. Te Taurite i te Hauora Puku

Ka āwhina te puku hauora ki te whakakore i te estrogen. Kai ngā kai whakakōkō pēnei i te yogurt, kefir, me te sauerkraut, me te whakaaro ki te tango i te tāpiri probiotic hei whakapai ake i te flora puku.

4. Te Piki o te Mahi Tinana

Ka āwhina te whakakori tinana noa ki te whakahaere i ngā taumata homoni mā te whakaiti i te ngako o te tinana, ka taea te pupuri me te whakaputa estrogen. Whakatauhia te whakakotahitanga o ngā whakakori aerobic me ngā whakakori kaha.

5. Te Whakahaere i ngā Taumata Ahotea

Ka piki te ahotea roa te cortisol, ka taea te whakaroa i te taurite o te estrogen. Whakamahia ngā mahi whakaiti ahotea pēnei i te yoga, te whakaaroaro, te māramatanga hohonu rānei.

6. Te Kōwhiri i ngā Kai Organic

Whakaitihia te whakamahinga ki ngā xenoestrogens—ngā kemikara e rite ana ki te estrogen—mā te kai i ngā hua organic me te karo i ngā mīti me ngā hua waiu i te maimoatanga homoni.

7. Te Noho Wai

Ko te inu nui o te wai ka tautoko i ngā whatukuhu me te pūnaha kai i te horoi i ngā pokanoa, tae atu ki te nui o te estrogen.

8. Te Karo i ngā Kaiwhakaroa Endocrine

Whakaitihia te whakamahinga ki ngā kirihou, ngā pūhui, me ngā hua tiaki whaiaro kei roto ngā parabens, ngā phthalates rānei, ka taea te piki ake o ngā taumata estrogen. Whakamahia ngā ipu karaihe me ngā hua taiao.

Te Mahi a te Whakakori Tinana me te Whakahaere Ahotea

Te Whakakori Tinana mō te Taurite Estrogen

Ka āwhina te mahi tinana noa ki te whakahaere i ngā taumata homoni, tae atu ki te estrogen, mā ngā tikanga maha:

• Te Whakaiti i te Ngako o te Tinana: Ka taea e te ngako nui te whakaputa me te pupuri estrogen. Ka āwhina te whakakori tinana ki te whakaiti i te ngako o te tinana, ina koa i ngā wāhi e ngāwari ana ki te pupuri estrogen, pēnei i ngā hope me ngā huha.

• Te Whakapai ake i te Metabolism: Ka tautoko te mahi tinana i te mahi ate, he mea nui ki te wawahi me te whakakore i te nui o te estrogen.

• Te Whakahaere i ngā Taumata Insulin: Ka taea e ngā taumata insulin pumau e whakatutukihia ana mā te whakakori tinana te whakaiti i ngā koretake homoni e āwhina ana ki te estrogen teitei.

• Te Piki o ngā Endorphins: Ka whakatairanga te whakakori tinana i te tuku o ngā endorphins, ka taea te āwhina ki te whakaū i te ngākau me te whakaiti i ngā tohu wairua e pā ana ki te estrogen.

Ngā Tohutohu mō te Whakakori Tinana Whai Hua

• Whakakotahitia ngā whakakori aerobic (pēnei i te jogging, te hikoi paihikara rānei) me te whakakori kaha (pēnei i te whakakori taumaha) mō te whakahaere homoni pai.

• Whakatauhia te iti rawa o te 30 meneti o te whakakori tinana noa, 5 wā i te wiki.

Te Whakahaere Ahotea mō te Hauora Homoni

Ka whakatairanga te ahotea roa i te tuku o te cortisol, he homoni ka taea te whakaroa i te taurite pai o ētahi atu homoni, tae atu ki te estrogen. He mea nui te whakahaere ahotea whai hua ki te pupuri i ngā taumata estrogen hauora:

• Te Whakaiti i te Cortisol: Ka taea e ngā taumata cortisol teitei te aukati i te kaha o te ate ki te whakaheke estrogen, ka puta mai te kohikohi i roto i te tinana.

• Te Whakapai ake i te Oranga Hinengaro: Ka āwhina te ahotea ki ngā huringa ngākau me te manukanuka, ngā tohu noa o te koretake homoni. Ka taea e te whakahaere ahotea te whakaiti i ēnei pānga.

• Te Tautoko i te Kounga Moe: Ka taea e te moe kino na te ahotea te whakaroa atu i ngā huringa homoni, tae atu ki te whakahaere estrogen.

Ngā Tikanga Whakaiti Ahotea:

• Whakamahia te yoga, te whakaaroaro rānei hei whakataurite i te ngākau me te taurite homoni.

• Whakauruhia ki ngā whakakorikori māramatanga hohonu hei whakaiti i ngā taumata ahotea tere.

• Whakapauhia te wā i te taiao, te whai rānei i ngā mahi whakangāwari hei whakapai ake i te oranga whānui.

Whakarāpopoto

He mahi nui te whakakori tinana me te whakahaere ahotea ki te taurite i ngā taumata estrogen. Ka āwhina te mahi tinana noa ki te whakaiti i te ngako o te tinana, te whakapai ake i te metabolism, me te tautoko i te mahi ate, e āwhina ana katoa ki te whakakore i te nui o te estrogen. Ka āwhina ano te whakakori tinana ki te whakahaere i ngā taumata insulin me te whakapakari i te ngākau mā te tuku endorphin.

I tetahi atu taha, he mea nui te whakahaere ahotea i te mea ka piki te ahotea roa i ngā taumata cortisol, ka taea te whakaroa i te taurite homoni, tae atu ki te estrogen. Ka āwhina ngā mahi whakaiti ahotea pēnei i te yoga, te whakaaroaro, me ngā whakakorikori māramatanga hohonu ki te whakaiti i te cortisol, te whakapai ake i te oranga hinengaro, me te whakatairanga i te moe pai ake, e tautoko ana katoa i ngā taumata estrogen hauora.