Estrogen ni hormone ikomeye ifasha mu kuringaniza imikorere y’imyororokere y’abagore, ariko kandi igira n’uruhare mu buzima bw’abagabo. Igira uruhare mu mirimo myinshi y’umubiri, nko gukomera kw’amagufa, urugero rw’ikolesterol, n’uko twumva mu buryo bw’amarangamutima. Nubwo ari ingenzi kugira estrogeni ihagije kugira ngo ubuzima bugire amahoro, kuyigira myinshi bishobora gutera ibibazo bikomeye.

Estrogeni nyinshi, izwi nka ubwinganire bw’estrogen, bibaho iyo hari ukutagira umubano hagati ya estrogeni n’izindi hormone, cyane cyane progesterone. Ibi bishobora kubaho kubera impamvu nyinshi, harimo imyifatire yo mu buzima, imiti igira ku hormone, cyangwa guhura na chemicals zimwe na zimwe. Urugero rwinshi rwa estrogen rushobora gutera ibibazo byinshi by’ubuzima, nko kwiyongera k’uburemere, imihango idasanzwe, umunaniro, n’amahirwe menshi yo kurwara kanseri zimwe na zimwe.

Ibimenyetso n’ibyigaragaza by’Estrogeni nyinshi

Ubwoko bw’ibimenyetso	Ibimenyetso n’ibyigaragaza
Ibimenyetso bya Hormone	Imihango isanzwe cyangwa myinshi Igisukari cyagabanutse Ububabare cyangwa kubyimba kw’amabere Kugenda nabi kwa premenstrual syndrome (PMS)
Ibimenyetso by’umubiri	Kwiyongera k’uburemere, cyane cyane ku biuno no ku mavi Kubyimbagana no kubika amazi Gusazwa cyangwa gutakaza umusatsi Amaboko n’ibirenge bipfuye
Ibimenyetso by’amarangamutima	Guhinduka kw’amarangamutima cyangwa kurakara Ubwoba cyangwa kwiheba Gukora nabi (umutwe udasobanutse)
Ibindi bimenyetso	Umunaniro cyangwa kugira ingufu nke Ibyago byiyongereye byo kurwara fibroids z’umura Ibibyimba bya fibrocystic mu mabere

Uburyo bw’umwimerere bwo gukuraho Estrogen nyinshi

1. Kurya indyo yuzuye amafibe

Amafibe afasha gufunga estrogen nyinshi mu mara hanyuma akayikuramo binyuze mu ntege. Gabanya ibiribwa nka: ibinyamisogwe, imbuto, imboga, ibinyampeke, n’imbuto mu mirire yawe.

2. Kurinda ubuzima bw’umwijima

Umwijima ugira uruhare rukomeye mu guhindura estrogen. Teza imbere imikorere y’umwijima ukoresheje imboga zo mu bwoko bwa cruciferous (broccoli, cauliflower, kale), tungurusumu, na turmeric. Irinde inzoga n’ibiribwa byakorewe, kugira ngo ugabanye umuvuduko ku mwijima.

3. Kuringaniza ubuzima bw’amara

Amara mazima afasha mu gukuraho uburozi bwa estrogen. Nywa ibinyobwa byavuye mu kumenya nk’inyama, kefir, na sauerkraut, kandi utekereze ku gufata imiti igabanya uburozi kugira ngo wongere ubuzima bw’amara.

4. Kwiyongeraho imyitozo ngororamubiri

Immyitozo ngororamubiri isanzwe ifasha mu kuringaniza urwego rwa hormone binyuze mu kugabanya ibinure by’umubiri, bishobora kubika no gutera estrogen.

5. Kuringaniza urwego rw’umunaniro

Umunaniro udashira ukomeza cortisol, bishobora guhungabanya umubano wa estrogen. Kora ibikorwa bigabanya umunaniro nko gukora yoga, gukora meditation, cyangwa guhumeka mu buryo buhamye.

6. Guhitamo ibiryo byera

Gucisha make guhura na xenoestrogens-chemicals zimeze nk’estrogen-unywa imbuto zera kandi wirinda inyama n’ibikomoka ku mata byavuwe.

7. Kunywa amazi ahagije

Kunywa amazi menshi bituma impyiko n’ubuhumekero bifasha mu gukuraho uburozi, harimo na estrogen nyinshi.

8. Kwima amatungo adahwitse

Gucisha make guhura na plastike, imiti yica udukoko, n’ibicuruzwa byo kwita ku mubiri birimo parabens cyangwa phthalates, bishobora kongera urwego rwa estrogen. Koresha ibikoresho bya verre n’ibicuruzwa byera.

Uruhare rw’imyitozo ngororamubiri no gucunga umunaniro

Immyitozo ngororamubiri ku bw’uburinganire bwa Estrogen

Immyitozo ngororamubiri isanzwe ifasha mu kuringaniza urwego rwa hormone, harimo na estrogen, binyuze mu buryo butandukanye:

• Kugabanya ibinure by’umubiri: Ibinure byinshi by’umubiri bishobora gutera no kubika estrogen. Immyitozo ifasha mu kugabanya ibinure by’umubiri, cyane cyane mu bice bibika estrogen, nko ku biuno no ku mavi.

• Guhindura metabolism: Immyitozo ngororamubiri itera imbere imikorere y’umwijima, ikenewe mu gusenya no gukuraho estrogen nyinshi.

• Kuringaniza urwego rwa Insulin: Urwego rwa insulin ruhamye rugezweho binyuze mu myitozo rushobora kugabanya ukutagira umubano kwa hormone bigira uruhare mu kwiyongera kwa estrogen.

• Kongera endorphins: Immyitozo itera imbere isohorwa rya endorphins, bishobora gufasha mu kuringaniza amarangamutima no kugabanya ibimenyetso by’amarangamutima bifitanye isano na estrogen.

Inama ku myitozo ngororamubiri ikora neza

• Huza imyitozo yo guhumeka (nko kwiruka cyangwa kugendera kuri velo) na imyitozo yo gukomera (nko guhagarika imizigo) kugira ngo ubone uburyo bwiza bwo kuringaniza hormone.

• Gerageza byibuze iminota 30 y’imyitozo ngororamubiri yo hagati, inshuro 5 mu cyumweru.

Guhagarara umunaniro ku bw’ubuzima bw’hormone

Umunaniro udashira utera isohorwa rya cortisol, hormone ishobora guhungabanya umubano w’izindi hormone, harimo na estrogen. Guhagarara umunaniro neza ni ingenzi mu kugumana urwego rwiza rwa estrogen:

• Kugabanya Cortisol: Urwego rwinshi rwa cortisol rushobora kubangamira ubushobozi bw’umwijima bwo guhindura estrogen, bituma ikomeza kuba mu mubiri.

• Guhindura imitekerereze neza: Umunaniro ugira uruhare mu guhinduka kw’amarangamutima no mu bwoba, ibimenyetso bisanzwe byo kutagira umubano wa hormone. Guhagarara umunaniro bishobora kugabanya ibyo bimenyetso.

• Gutera imbere ibitotsi byiza: Ibitotsi bibi bitewe n’umunaniro bishobora guhungabanya igihe cy’hormone, harimo no kuringaniza estrogen.

Uburyo bwo kugabanya umunaniro:

• Kora yoga cyangwa meditation kugira ngo utuze umutima kandi uringanize hormone.

• Kora imyitozo yo guhumeka mu buryo buhamye kugira ngo ugabanye umunaniro vuba.

• Shyira umwanya mu kirere cyangwa ukore ibikorwa bishimishije kugira ngo wongere ubuzima bwawe muri rusange.

Incamake

Immyitozo ngororamubiri no gucunga umunaniro bigira uruhare rukomeye mu kuringaniza urwego rwa estrogen. Immyitozo ngororamubiri isanzwe ifasha mu kugabanya ibinure by’umubiri, guhindura metabolism, no gutera imbere imikorere y’umwijima, byose bigira uruhare mu gukuraho estrogen nyinshi. Immyitozo kandi ifasha mu kuringaniza urwego rwa insulin no kongera amarangamutima binyuze mu isohorwa rya endorphins.

Ku rundi ruhande, gucunga umunaniro ni ingenzi kuko umunaniro udashira ukomeza urwego rwa cortisol, bishobora guhungabanya umubano wa hormone, harimo na estrogen. Ibikorwa bigabanya umunaniro nko gukora yoga, meditation, n’imyitozo yo guhumeka mu buryo buhamye bifasha mu kugabanya cortisol, guhindura imitekerereze neza, no gutera imbere ibitotsi byiza, byose bigira uruhare mu kugumana urwego rwiza rwa estrogen.