I-estrogen iyihomoni ebalulekile esiza ukulawula isimiso sokuzala samakhosikazi, kodwa ithonya nempilo yamadoda. Inezindima eziningi emisebenzini yomzimba, njengoba iqinisa amathambo, ilawula amazinga e-cholesterol, kanye nendlela esizizwa ngayo ngokomzwelo. Nakuba kubalulekile ukuba ne-estrogen eyanele ukuze kube nempilo enhle, ukuba nayo kakhulu kungabangela izinkinga ezinzima.

I-estrogen eningi, eyaziwa ngokuthi ukubusa kwe-estrogen, kwenzeka uma kungenasilinganiso phakathi kwe-estrogen nezinye izinhlobo zehomoni, ikakhulukazi i-progesterone. Lokhu kungenzeka ngezizathu eziningi, kufaka phakathi izinqumo zokuphila, ukwelashwa kwehomoni, noma ukuxhumana nezinto ezithile. Amazinga aphezulu e-estrogen angabangela izinkinga eziningi zempilo, njengokuthi ukunyuka kwesisindo, izikhathi ezingavamile, ukukhathala, kanye nethuba elikhulu lezinye izinhlobo zomdlavuza.

Izimpawu Nezibonakaliso Ze-Estrogen Engaphezulu

Uhlobo Lwezimpawu	Izimpawu Nezibonakaliso
Izimpawu Zehomoni	Izikhathi zenyanga ezinjalo noma ezisindayo Ukunciphisa i-libido Ubuhlungu noma ukukhula kwamabele Ukubhebhetheka kwe-premenstrual syndrome (PMS)
Izimpawu Zomzimba	Ukunyuka kwesisindo, ikakhulukazi ezindaweni eziphakathi kwamaqakala namathanga Ukukhukhumela nokugcinwa kwamanzi Ukubila noma ukulahleka kweenwele Izandla nezinyawo ezibandayo
Izimpawu Zokuzizwa	Ukushintshashintsha kwemizwelo noma ukucasuka Ukuyaluza noma ukucindezeleka Ukukhuluphala kokugxila (ukukhathazeka kwengqondo)
Ezinye Izimpawu	Ukukhathala noma amazinga aphansi kwamandla Ukungena engozini enkulu ye-uterine fibroids Ama-fibrocystic breast lumps

Izindlela Zemvelo Zokuqeda I-Estrogen Engaphezulu

1. Dla Ukudla Okunama-Fiber Amaningi

Ama-fiber asiza ukubopha i-estrogen engaphezulu esiswini futhi ayikhiphe ngezinsalela. Faka ukudla okunjengokudla okugcwele, izithelo, imifino, ama-legumes, nama-seeds ekudleni kwakho.

2. Sekela Impilo Ye-Liver

I-liver idlala indima ebalulekile ekuguquleni i-estrogen. Thuthukisa umsebenzi we-liver ngemifino ye-cruciferous (i-broccoli, i-cauliflower, i-kale), i-garlic, ne-turmeric. Gwema utshwala nokudla okuqediwe ukuze unciphise ukucindezeleka kwe-liver.

3. Linganisa Impilo Yesisu

Isisu esinempilo siyasiza ekuhlanzweni kwe-estrogen. Dla ukudla okunamashubhu njenge-yogurt, i-kefir, ne-sauerkraut, futhi cabanga ngokuthatha i-probiotic supplement ukuthuthukisa i-gut flora.

4. Yandisa Ukuzivocavoca

Ukuzivocavoca njalo kusiza ukulawula amazinga ehomoni ngokunciphisa amanoni omzimba, angagcina futhi akhiqize i-estrogen. Hlose ukuxuba ukuzivocavoca okusebenzayo namandla.

5. Phatha Amazinga Okucindezeleka

Ukucindezeleka okuqhubekayo kukhuphula i-cortisol, engaphazamisa ukulingana kwe-estrogen. Zama imisebenzi yokunciphisa ukucindezeleka njengoba i-yoga, ukucamngca, noma izindlela zokuphefumula okujulile.

6. Khetha Ukudla Okungekho Zithuthukisi

Ncipha ukukhombisa i-xenoestrogens—izinto zikhemikhali ezilingisa i-estrogen—ngokudla imikhiqizo yemvelo nokugwema inyama nezimpahla zobisi ezithuthukiswe ngamahomoni.

7. Hlala Uthambile

Ukunisela amanzi amaningi kusiza izinso nesisu ekuhlanzweni kwezinto eziyingozi, kufaka phakathi i-estrogen engaphezulu.

8. Gwema Izinto Ezidala Ukuphazamiseka Kwe-Endocrine

Ncipha ukukhombisa ipulasitiki, izinambuzane, nemikhiqizo yokunakekela umuntu equkethe i-parabens noma i-phthalates, engakhulisa amazinga e-estrogen. Sebenzisa izitsha zeglasi nemikhiqizo yemvelo esikhundleni salokho.

Indima Yokuzivivinya Nokulawulwa Kokucindezeleka

Ukuzivocavoca Ukuze Ulinganise I-Estrogen

Ukuzivocavoca njalo kusiza ukulawula amazinga ehomoni, kufaka phakathi i-estrogen, ngezindlela eziningi:

• Kuncipha Amanoni Omzimba: Amanoni omzimba angaphezulu angakhiqiza futhi agcine i-estrogen. Ukuzivocavoca kusiza ukunciphisa amanoni omzimba, ikakhulukazi ezindaweni ezithanda ukugcina i-estrogen, njengoba amaqakala namathanga.

• Kuthuthukisa Ukuguqulwa Kwezinto: Ukuzivocavoca kusiza umsebenzi we-liver, okubalulekile ekuqhekeni nasekukhishweni kwe-estrogen engaphezulu.

• Kulawula Amazinga E-Insulin: Amazinga e-insulin aqinile afinyelelwe ngokuzivivinya anganciphisa ukungalingani kwamahomoni okubangela i-estrogen ephezulu.

• Kukhulisa i-Endorphins: Ukuzivocavoca kukhuthaza ukukhishwa kwe-endorphins, okungasiza ukulinganisa isimo sengqondo nokunciphisa izimpawu zokuzizwa ezihlobene ne-estrogen.

Izeluleko Zokuzivivinya Okuphumelelayo

• Xuba ukuzivivinya okusebenzayo (njengoku-jogging noma ukuhamba ngebhayisikili) ne-strength training (njengokuphakamisa amaswidi) ukuze ulawule kahle amahomoni.

• Hlose okungenani imizuzu engama-30 yokuzivivinya okulinganiselwe, izikhathi ezi-5 ngesonto.

Ukulawulwa Kokucindezeleka Kwezempilo Yamahomoni

Ukucindezeleka okuqhubekayo kukhuthaza ukukhishwa kwe-cortisol, ihomoni engaphazamisa ukulingana kwamahomoni amanye, kufaka phakathi i-estrogen. Ukulawulwa kokucindezeleka okuphumelelayo kubalulekile ekuqondeni amazinga e-estrogen anempilo:

• Kuncipha i-Cortisol: Amazinga aphezulu e-cortisol angaphambanisa ikhono le-liver lokuqheka i-estrogen, okubangela ukuba iqoqwe emzimbeni.

• Kuthuthukisa Ukuphila Okuhle Kwengqondo: Ukucindezeleka kunegalelo ekushintshashintsheni kwemizwelo nokukhathazeka, izimpawu ezivamile zokungalingani kwamahomoni. Ukulawula ukucindezeleka kunganciphisa le miphumela.

• Kusekela Ukuphumula Okuhle: Ukulala okubi ngenxa yokucindezeleka kungaphazamisa ngokwengeziwe imijikelezo yamahomoni, kufaka phakathi ukulawulwa kwe-estrogen.

Izindlela Zokunciphisa Ukucindezeleka:

• Zama i-yoga noma ukucamngca ukuze uthulise ingqondo futhi uqondise amahomoni.

• Hlanganyela emisebenzini yokuphefumula okujulile ukuze unciphise amazinga okucindezeleka ngokushesha.

• Chithe isikhathi endaweni yemvelo noma ulandele imisebenzi ephumuzayo ukuthuthukisa impilo yonke.

Isifinyeto

Ukuzivocavoca nokuphathwa kokucindezeleka kudlala indima ebalulekile ekuqondeni amazinga e-estrogen. Ukuzivocavoca njalo kusiza ukunciphisa amanoni omzimba, ukuthuthukisa ukuguqulwa kwezinto, nokusekela umsebenzi we-liver, konke lokhu kuhlanganyela ekususweni kwe-estrogen engaphezulu. Ukuzivocavoca kusiza futhi ukulawula amazinga e-insulin nokukhulisa isimo sengqondo ngokukhishwa kwe-endorphin.

Ngakolunye uhlangothi, ukulawula ukucindezeleka kubalulekile njengoba ukucindezeleka okuqhubekayo kukhuphula amazinga e-cortisol, angaphazamisa ukulingana kwamahomoni, kufaka phakathi i-estrogen. Imikhuba yokunciphisa ukucindezeleka njenge-yoga, ukucamngca, nemisebenzi yokuphefumula okujulile iyasiza ekuqedeni i-cortisol, ukuthuthukisa ukuphila okuhle kwengqondo, nokukhuthaza ukulala okuhle, konke lokhu kusiza amazinga e-estrogen anempilo.