How to help maintain female hormones?

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Female hormone imbalance will significantly affect mental health, physical, emotional as well as external beauty. Nowadays, with the modern pace of life, this condition is becoming more and more common. A reasonable diet and lifestyle will help improve and maintain female hormones.

1. Harm of female hormone imbalance?

Hormones have a profound effect on your mental, physical and emotional health, as well as your outer beauty. Hormonal imbalance is becoming more and more common with modern life rhythms and certain hormones will decline with age due to aging of the body. Hormonal imbalance causes the following problems:
Unexplained sudden weight gain or weight loss Fatigue Muscle weakness, muscle pain Stiffness, joint swelling Increased or decreased heart rate Sweating Heavy menstrual periods or irregular, such as missed period, stopped menses. Hirsutism or excessive hair on the face, chin or other parts of the body. Acne on face, back and chest. Hair loss, thinning, brittle hair Dry skin, darkening of the skin, especially along the neck wrinkles, in the groin and below the breasts Dry, atrophy of the vagina Pain after sex, decreased sex drive Depression, recovery In addition, in women of reproductive age, the most common hormonal imbalance is polycystic ovary syndrome (PCOS). The normal hormonal cycle also changes during periods such as puberty, pregnancy, lactation, menopause,...
MORE: Hormonal imbalance in women: symptoms, testing, treatment

2. Ways to help maintain female hormones

Hormonal imbalance affects many health problems. Therefore, women can apply the following ways to maintain effective female hormones.

2.1 Eat enough protein in each meal

Consuming adequate amounts of protein is extremely important. Dietary protein provides essential amino acids that the body cannot make on its own and must be consumed daily to maintain muscle, bone and skin health. In addition, protein affects the release of hormones that control appetite. Research has shown that eating a high-protein diet reduces levels of the hunger hormone ghrelin and stimulates the production of hormones that help you feel full like RYY and GLP-1.
In one study, women who consumed a diet containing 30% protein had increased GLp-1 and felt fuller longer than when they ate a diet containing 10% protein. Experts recommend consuming a minimum of 20-30 grams of protein per meal.

2.2 Regular collective

Physical activity can have a dramatic effect on hormonal health. A major benefit of exercise is its ability to lower insulin levels and increase insulin sensitivity. Insulin is a hormone that has several functions, such as allowing cells to absorb sugars and amino acids from the blood, which are then used for energy and maintenance of muscle growth.
However, high insulin levels have been linked to inflammation, heart disease, diabetes, and cancer. What's more, they're associated with insulin resistance where your cells don't respond properly to insulin's signals. Many types of physical activity have been found to increase insulin sensitivity and decrease insulin levels including: aerobic exercise, strength and endurance training exercises.
Some studies lasted for 24 weeks with subjects being obese women. Exercise increases insulin sensitivity and levels of adiponectin, a hormone that has anti-inflammatory effects and helps regulate metabolism. In addition, physical activity can also help increase levels of hormones, maintaining muscle that decline with age, such as testosterone, IGF-1, DHEA and growth hormone.
For people who exercise regularly, even gentle walking has the potential to improve strength and quality of life. Although a combination of resistance training and aerobic exercise will yield better results, participating in any kind of physical activity on a daily basis is beneficial.
MORE: Natural way to balance hormones

2.3 Limit sugar and starch

Sugar and starch are two substances that affect a number of health problems. Indeed, avoiding or minimizing these foods can be the way to optimize hormone function and avoid obesity, diabetes, and other conditions.
Studies have consistently shown that fructose can increase insulin levels and promote insulin resistance, especially in overweight and obese people with diabetes or prediabetes. It is important that fructose makes up at least half of most sugars, including natural forms such as honey, syrups,...

2.4 Learn to manage stress

Stress can take a toll on your health, as well as a drop in hormones like cortisol and adrenaline known as epinephrine. Cortisol can help the body fight stress for a long time, besides adrenaline is a hormone that provides the body with an abundant source of energy.
However, long-term stress causes cortisol levels to remain high, which can lead to excessive calorie intake and lead to obesity, including increased belly fat. Elevated adrenaline levels can lead to conditions such as high blood pressure, rapid heart rate, and anxiety. However, these symptoms are usually fairly short-lived because unlike cortisol, adrenaline is less likely to be chronically elevated.
One study indicates that you can lower your cortisol levels by engaging in stress-relieving exercises like meditation, yoga, massage, and listening to relaxing music. A 2015 review found that massage therapy not only reduced cortisol levels by an average of 31 percent, but also increased levels of mood hormones like serotonin by 28 percent and dopamine by an average of 31 percent. So spend at least 10-15 minutes a day doing stress-relieving activities even when you feel like you don't have time.

2.5 Consume healthy fats

Healthy fats are natural fats from plants such as coconut oil, palm oil, olive oil, ... can help reduce insulin resistance and cravings. They have been shown to reduce insulin resistance in overweight and obese people as well as in people with diabetes.
Dairy fats and monounsaturated fats in olive oil and nuts also seem to increase insulin sensitivity, based on studies in healthy adults and people with diabetes and pre-diabetes. sugar, fatty liver and increased triglycerides. In addition, studies also show that consuming healthy fats with meals triggers the release of hormones that help you feel full including PYY, GLP-1 and cholecystokinin, etc. Trans fats have been found to promote insulin resistance and increase abdominal fat storage.
So, to maintain good endocrine in the body, consume healthy fat sources in nature in every meal. Avoiding unhealthy trans fats can help reduce insulin resistance and stimulate the production of hormones that help control appetite.

2.6 Avoid eating too much or too little

Eating too much or too little can change female hormones leading to weight problems. Overeating has been shown to increase insulin levels and decrease insulin sensitivity, especially in overweight and obese individuals. In one study, insulin-resistant obese adults who ate a 1,300-calorie meal had nearly twice as much insulin as lean and metabolically healthy obese adults, who both consumed enjoy an identical meal.
On the other hand, cutting calories too much can increase levels of the stress hormone cortisol, which is known to promote weight gain when it's high. One study found that limiting food intake to less than 1,200 calories per day resulted in increased cortisol levels. Interestingly, a study from 1996 even showed that a very low-calorie diet can cause insulin resistance in some people, an effect that might be expected in people with diabetes. Street.
Therefore, consuming the right amount of calories for your body type can help maintain hormonal balance and maintain a healthy weight. Consuming too many or too few calories will lead to a hormonal imbalance. Aim to eat at least 1,200 calories per day for optimal health.

2.7 Get enough sleep

In addition to having a reasonable diet and exercise, good sleep is one of the important issues affecting health. Poor sleep and poor sleep are associated with an imbalance of many hormones including insulin, leptin, ghrelin, cortisol, and growth hormone. In a study of people who were restricted to 5 hours of sleep each night for a week, insulin sensitivity decreased by an average of 20%.
Our brain needs an uninterrupted sleep and goes through the five stages of each sleep cycle. This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep. So, to maintain an effective hormonal balance, try to get at least 7 hours of sleep every night.
In short, female hormone imbalance will greatly affect your mental health, physical as well as beauty. So keep yourself a healthy lifestyle, proper diet and exercise to help maintain effective female hormones.

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References: healthline.com, medicalnewstoday.com