Practical methods to maintain hormone balance Our hormones , which are among the most powerful balancers and regulators in our body ...
Practical methods to maintain hormone balance
Our hormones , which are among the most powerful balancers and regulators in our body , are actually one of our systems that are most sensitive to external influences . In the simplest examples, these changes manifest themselves more as menstrual irregularities in women, but in the long term, they cause health problems such as premature aging in men. There are practical habits you can organize in your life to achieve hormone balance. When you make the following changes in your life, you will feel healthier in a short time and you will suffer from diseases less in the long run.
1- Take magnesium supplement .
Magnesium is known to play a major role in energy metabolism. Additionally, magnesium is known to play an important role in maintaining a healthy hormonal balance in the body. It is an important mineral supplement that should be supported to increase progesterone levels, which prevent cancer processes in women. Spinach, pumpkin seeds, yoghurt and kefir, almonds, figs, avocados, bananas and dark chocolate (80%) are important sources of magnesium.
2- A fiber diet rich in green plant-based foods
will support the adrenal glands and increase the body's energy and functions.
3- Physical Activity
. Exercise helps reduce stress and positively affects gene reading. It helps remove toxins through sweating. Additionally, it also helps balance hormones.
4- Replace synthetically produced cleaning
and beauty products with natural, non-toxic (organic if possible) alternatives. These petroleum-based products, especially make-up materials , which contain many active ingredients, seriously affect the hormonal system. The chlorine load used abundantly in cleaning products affects the body's electron load and causes irregularities.
5- Take vitamin E supplements .
Vitamin E is crucial for maintaining a healthy balance between progesterone and estradiol in women. A daily supplement containing alpha, beta, gamma and delta tocopherols (found in formulas extracted from rice bran oil) is helpful in maintaining a healthy hormone balance.
6- Consume phytoestrogen ;
Phytoestrogens called lignans , found in hazelnuts, high fiber foods and almost all grain products, modulate the production and action of hormones. These lignans reduce estrogen production by blocking the aromatase enzyme, which is similar to aromatase inhibitors. They also block estrogen receptors, similar to Tamoxifen, a drug prescribed to prevent and treat breast cancer . When lignans are consumed, gut bacteria convert them into weak estrogens. These estrogens bind themselves to estrogen receptors, stimulating them weakly and inhibiting estrogen binding. This prevents the body's natural estrogens estradiol and estrone from binding to estrogen receptors and strongly stimulating them. Similarly, they block environmental toxins, making the breast tissue more resistant to these toxins.
Coumestans are one of the types of phytochemicals. Coumestrol is a type of phytoestrogen that produces estrogen effects. The best examples of foods containing coumestrol are legumes, kidney beans, soybeans, chickpeas and alfalfa. One of the highest sources is the surname. The breast cancer prevention feature of soy has also been shown by recent studies. Although it is known that there are effects, it is recommended to consume organic types of some products marketed as GMO.
7- The use of omega-3 fatty acids
is now known to have important effects on many health balances.
shown. One of these is balancing hormones. The best sources for omega-3 fatty acids are; Foods such as oily fish, flaxseeds, walnuts, soybeans, winter squash and olive oil. Don't forget to consult your doctor about taking omega-3 supplements. The recommended daily dosage of these supplements for healthy people is 500 mg. When choosing your Omega-3 preparation, be careful to choose products with high scores in IFOS standards .
8- Reducing stress
Stress challenges adrenal function and causes direct physiological changes to DNA. It significantly increases estrogen levels and depletes progesterone. Engage in calm body therapies such as yoga, prayer, meditation, and others that calm negative emotions and help alleviate past traumas. Remember that the only person harmed by the negative emotions that can be grouped under the umbrella of stress in general is you.
9- Choose water that is healthy and has a high pH value
(remember that tap water may contain chlorine, fluoride and other toxins). Avoid alcohol. Remember that your liver has to process alcohol and cannot metabolize hormones efficiently if too much is used.
10- Pay attention to your intestines
. Be careful to consume fibrous foods and fermented products. Probiotic support helps prevent constipation by improving intestinal bacteria and digestion. This is important and depends on healthy gut bacteria, which influences genes that prevent immune function, cancer and many chronic diseases. Avoid industrial products with preservative additives that reduce your healthy bacteria.
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