Estrogen ihormone inokosha inobatsira kudzora sisitimu yekuberekesa yemadzimai, asi inokanganisawo hutano hwevarume. Inobatanidzwa mumabasa akawanda emuviri, senge simba remapfupa, mazinga echolesterol, uye kuti tinonzwa sei mupfungwa. Kunyangwe zvichikosha kuva neestrogen yakakwana yehutano hwakanaka, kuva neyakawanda inogona kukonzera matambudziko akakomba.

Estrogen yakawanda, inozivikanwa se estrogen dominance, inoitika kana paine kusawirirana pakati pe estrogen nemamwe mahomoni, kunyanya progesterone. Izvi zvinogona kuitika nezvikonzero zvakawanda, kusanganisira sarudzo dzehupenyu, kurapwa kwehomoni, kana kubata nemakemikari chaiwo. mazinga e estrogen akakwirira anogona kutungamira kumatambudziko akawanda ehutano, akadai se kuwedzera uremu, nguva dzisingaenzani, kuneta, uye mukana wakakwira wemamwe marudzi ekanser.

Zviratidzo Nezviratidzo zveEstrogen Yakawanda

Rudzi rweChirwere	Zviratidzo Nezviratidzo
Zviratidzo zveHormonal	Nguva dzemwedzi dzenguva dzose kana dzakakura Libido yakaderera Kunyorova kana kuzvimba kwemazamu Kuwedzera kwe premenstrual syndrome (PMS)
Zviratidzo zvemuviri	Kuwedzera uremu, kunyanya kutenderera magaro nemabvi Kutemwa nemudumbu nekubata kwemvura Kubvaruka kana kurasikirwa nevhudzi Makoto nemakumbo anotonhora
Zviratidzo zvepfungwa	Kushanduka kwemanzwiro kana hasha Kunetseka kana kuora mwoyo Kunetsekana kuisa pfungwa (brain fog)
Zvimwe Zviratidzo	Kuneta kana mazinga mashoma e simba Kuwedzera njodzi ye uterine fibroids Fibrocystic breast lumps

Nzira Dzechisikigo Dzekubvisa Estrogen Yakawanda

1. Idya Zvokudya Zvine Fiber Yakawanda

Fiber inobatsira kusunga estrogen yakawanda mumatumbu uye inobvisa kuburikidza nechisvusvuro. Gadzira zvokudya senge zviyo zvizere, michero, miriwo, legumes, uye mbeu mune zvaunodya.

2. Tsigira Hutano hwechiropa

Chiropa chine basa guru mukuchinja estrogen. Simbisa basa rechiropa nemiriwo ye cruciferous (broccoli, cauliflower, kale), gariki, uye turmeric. Dzivisa doro nezvokudya zvakagadzirwa kuderedza kushushikana kwechiropa.

3. Balance Gut Health

Gut ine hutano inobatsira pakubvisa estrogen. Shandisa zvokudya zvakachengetedzwa senge yogurt, kefir, uye sauerkraut, uye funga kutora probiotic supplement kuvandudza gut flora.

4. Wedzera Basa Remiviri

Kurovedza muviri nguva dzose kunobatsira kudzora mazinga ehormone nekuderedza mafuta emuviri, anogona kuchengeta uye kugadzira estrogen. Tsvaga musanganiswa we aerobic uye simba-kurovedza kurovedza muviri.

5. Tarisa Mamazinga Ekushushikana

Kushushikana kwenguva refu kunowedzera cortisol, izvo zvinogona kukanganisa kuenzana kwe estrogen. Ita mabasa ekuderedza kushushikana akadai se yoga, kufungisisa, kana nzira dzekufema kwakadzika.

6. Sarudza Zvokudya Zve Organic

Dzivisa kubatwa ne xenoestrogens—makemikari anotevedzera estrogen—nekudya zvigadzirwa zve organic uye kudzivisa nyama uye zvigadzirwa zvemukaka zvakagadzirwa nehomoni.

7. Ramba Wakanyorova

Kunwa mvura yakawanda kunotsigira itsvo uye sisitimu yematumbu pakubvisa chepfu, kusanganisira estrogen yakawanda.

8. Dzivisa Endocrine Disruptors

Dzikisa kubatwa nepurasitiki, pesticides, uye zvigadzirwa zvekuchengeta zvine parabens kana phthalates, izvo zvinogona kuwedzera mazinga e estrogen. Shandisa midziyo yegirazi nezvigadzirwa zvechisikigo panzvimbo.

Basa reKurovedza Muviri nekudzora Kushushikana

Kurovedza Muviri kwekuenzanisa Estrogen

Kurovedza muviri nguva dzose kunobatsira kudzora mazinga ehormone, kusanganisira estrogen, kuburikidza nemaitiro akawanda:

• Inoderedza Mafuta emuviri: Mafuta emuviri akawanda anogona kugadzira uye kuchengeta estrogen. Kurovedza muviri kunobatsira kuderedza mafuta emuviri, kunyanya munzvimbo dzine njodzi yekuchengeta estrogen, senge magaro nemabvi.

• Inovandudza Metabolism: Kurovedza muviri kunotsigira basa rechiropa, izvo zvakakosha pakuputsa uye kubvisa estrogen yakawanda.

• Inodzora Mamazinga e Insulin: Mamazinga e insulin akagadzikana anowanikwa kuburikidza ne kurovedza muviri anogona kuderedza kusawirirana kwehomoni kunokonzera estrogen yakakwirira.

• Inowedzera Endorphins: Kurovedza muviri kunokurudzira kuburitswa kwe endorphins, izvo zvinogona kubatsira kugadzirisa manzwiro uye kuderedza zviratidzo zvepfungwa zvine chekuita ne estrogen.

Mazano ekurovedza muviri kwakanaka

• Sanganisa kurovedza muviri kwe aerobic (senge jogging kana cycling) ne simba rekurovedza muviri (senge weightlifting) kuti uenzanise homoni zvakakwana.

• Tarisira kanenge maminitsi makumi matatu ekurovedza muviri kwakanyanya, kanomwe pavhiki.

Kudzorwa kweKushushikana kweHutano hweHormonal

Kushushikana kwenguva refu kunokonzera kuburitswa kwe cortisol, ihormone inogona kukanganisa kuenzana kwemamwe mahomoni, kusanganisira estrogen. Kudzora kushushikana kwakanaka ndiko kiyi yekuchengetedza mazinga e estrogen ane hutano:

• Inoderedza Cortisol: Mamazinga e cortisol akakwirira anogona kukanganisa kugona kwechiropa pakuchinja estrogen, zvichikonzera kuti iunganidzwe mumuviri.

• Inovandudza Kunaka Kwepfungwa: Kushushikana kunokonzera kushanduka kwemanzwiro nekunetseka, zviratidzo zvakajairika zvekusaenzana kwehomoni. Kudzora kushushikana kunogona kubvisa zvinokonzerwa nezviitiko izvi.

• Inotsigira Kunaka Kwekutandara: Kurara kwakaipa nekuda kwakushushikana kunogona kukanganisa zvakanyanya zvikamu zvehomoni, kusanganisira kudzora estrogen.

Nzira dzekuderedza kushushikana:

• Ita yoga kana kufungisisa kudzikamisa pfungwa uye kuenzanisa mahomoni.

• Ita mabasa ekufema kwakadzika kuderedza mazinga ekushushikana nekukurumidza.

• Pedza nguva munzvimbo dzakachena kana kutevera zvinofadza zvinofadza kuvandudza hutano hwese.

Pfupiso

Kurovedza muviri nekudzora kushushikana zvine basa rinokosha mukuenzanisa mazinga e estrogen. Kurovedza muviri nguva dzose kunobatsira kuderedza mafuta emuviri, kuvandudza metabolism, uye kutsigira basa rechiropa, zvese izvi zvinobatsira kubvisa estrogen yakawanda. Kurovedza muviri kunobatsirawo kudzora mazinga e insulin uye kuwedzera manzwiro kuburikidza nekuburitswa kwe endorphin.

Kune rumwe rutivi, kudzora kushushikana kwakakosha sezvo kushushikana kwenguva refu kuwedzera mazinga e cortisol, izvo zvinogona kukanganisa kuenzana kwehomoni, kusanganisira estrogen. Mabasa ekuderedza kushushikana akadai se yoga, kufungisisa, uye mabasa ekufema kwakadzika anobatsira kuderedza cortisol, kuvandudza kunaka kwepfungwa, uye kukurudzira kurara kwakanaka, zvese izvi zvinotsigira mazinga e estrogen ane hutano.