Women's health (physical and mental) is closely related (and a little '"mimics"), hormonal status and "balance" in the body.
Hormonal status refers to the interaction between female sex hormones (estrogen and progesterone), stress hormones (cortisol in particular) and thyroid hormones (TSH, T4, T3). Production of sex hormones and the balance is particularly sensitive to stress hormones.
Stress has a profound effect on the estrogen / progesterone balance, and the creationunnecessary inflammation in the body.
A hormonal cycle in perfect balance to help a woman feel confident, empowered, healthy and happy. A woman who feels "out of fashion", for no apparent reason is depressed or shows other common signs and symptoms of hormonal imbalance (there are many) is both too much stress, not enough exercise, and, or eat a diet poor. She herself is not in balance!
Eating bad results in the body is not enough nutrientsneeded to produce enough hormones directly into the right balance.
Nutrients often deficient in essential fatty acids (especially GLA, EPA and DHA), B vitamins (especially B6), calcium and magnesium.
A "healthy diet for a healthy woman" should be "designed" to promote normal, healthy production, balance, detoxification and excretion of estrogen and other hormones. The affected organs are the ovaries and adrenal glands (production), liver (detoxification), andKidneys and intestines (for excretion in the faeces and urine). Of course, these organs are in good condition and well fed!
The diet should mitigate a variety of antioxidants and anti-inflammatory agent, all internal inflammations. It should be lower insulin levels (reduced fat) and aim to improve insulin sensitivity, ie the way the body processes sugar. This helps burn fat, and the minimization of excess fat is convertedEstrogen.
(Note: fat cells can convert fat into an estrogen "bad" through a biochemical process called aromatization).
Soy protein appears to promote fat loss in the body along with an improvement in the amount of lean muscle tissue. Soy (especially soy concentrates) contains a high content of healthy plant estrogens ... known as isoflavones. Isoflavones, help restore the balance of good and bad estrogen levels and promoting a healthier estrogen / progesterone balance. Non-food sources of soyof isoflavones are fennel, flax seeds (ground or working are largely indigestible), hay greek, cumin and other spices, berries, grass and red clover, black cohosh and kudzu. Ground flax seeds are a great way, a source of "soluble" fiber that promotes the excretion of estrogen in the feces, and also minimize estrogen, reabsorbed into the body.
Green tea detox "catechins", and also healthy estrogen excretion contribute.
A diet that iscereals rich in cruciferous vegetables and whole supports healthy liver function .... especially in the healthy detoxification of estrogen and other hormones by the liver.
Diet
The diet should be as clean as possible. This means that food without unnecessary additives, preservatives, hormones or hormone-like substances, sugars or trans fats / hydrogenated fats. Eat only natural, unprocessed foods (in itself) will cause all of these biochemical andendocrine disruptive substances are minimized.
Food very useful ...
Nutrition has come a long way, and we now know that the following foods are very beneficial for proper hormone production and healthy estrogen metabolism.
Soy foods and soy concentrates - tofu, miso, tamari, tempeh, soy, soy milk and soy yogurt
Chickpeas and beans in general - mung beans are easy to enjoy and cook in 45 minutes, or sprouted
Alland Indian spices and herbs - hay greek (wonderful when sprouted), cumin, cinnamon, turmeric, etc.
Contaminated fatty fish (and other high-value fish) and fish oil - to choose the quality uncontaminated fish oil capsules
Whole grains - brown rice, grains of wheat and rye berries (these are whole grains and rye, when cooked, soaked and have a nice rubbery texture), barley, millet, oats, whole
Cruciferous vegetables - broccoli, cauliflower, cabbage and BrusselsSprouts
Land milled / flax seed - 2 tablespoons daily
Sunflower seeds and pumpkin seeds, ground, preferably
Almonds and nuts - preferably on the ground
Berry fruits (especially blueberries, raspberries, blackberries, etc.), a small melon and citrus fruits like lemons. Warm / hot water with the juice of one fresh lemon is the best way to start the day.
Drinks very useful ...
Organic Green Tea - steep for 5-10 minutes
Miso soup - you can buy bags or simplyhot water for a teaspoon of miso paste
Shakes soy - soy milk mix, yogurt, berries and ground seeds
Filtered water with a little 'lime or lemon juice - remember that the color of urine is a good indicator of hydration status. It should be bright yellow / straw color for most of the time ... enough to drink that water and other liquids, to achieve this goal. Drinking enough water is essential for normal renal function and excretion of estrogen in the urine.
Meal ideas ...
Mostmeals and foods I decided to slow-release carbohydrates. Slow-release carbohydrates (often referred to as "complex" or foods with low glycemic index) and digested in the gut break relatively slow, continuous release their sugar in the blood. This leads to a steady increase in blood sugar, sustainable energy and efficient fat loss and hormonal control. Eating complex carbohydrates helps to increase and control the energy, weight loss and control, and promotenatural appetite.
Note: Re: women's health and hormonal balance ...
Eating whole foods keeps insulin levels low - high insulin increases the production of testosterone and estrogen, the potential of estrogen and / or dominance of testosterone in relation to progesterone
Breakfast
* Berries with yogurt and cinnamon - Combine ½ cup blueberries and half a basket of raspberries with 100 g of goat cheese, yogurt. Stir in 2 tablespoons of flax seed and sprinkle with ground½ teaspoon of cinnamon powder.
* A small bowl of oatmeal or oatmeal cooked with soy milk or almond (all'ECOMIL / Evernat) produced. Add grated apple, a handful of almonds or sunflower seeds and 2 or 3 tablespoons of natural yogurt "bio".
* Fruit plate with yogurt and flax seed - cut 2 pieces of fruit, top with plain soy yogurt and stir in 2 tablespoons of ground flaxseed or ground finish (linseed), with a milk or soy milk almonds and hot water. Add ¼ teaspoonCinnamon.
* Smoothie in a glass - a mixture of raspberries and strawberries, yogurt, soy milk or almond milk, and 2 tablespoons of ground / ground flax seeds (available in some stores or Sainsbury's food stores), or germ oil wheat. This meal contains essential fats, protein and fiber and flax seed (or other seeds), add a nutty flavor to the mix. A great start to the day!
Lunch
Chickpea Dahl with dark green leaves and baby vegetable salad - fry off ½ teaspoon perHay greek cumin, coriander and ground. Add ½ tin chickpeas and 100 g of tomatoes. Gentle 10-15 minutes. Make a salad of green leaves, chopped coriander, mange tout and add the peas, sliced beets, cucumbers and slices of raw fennel. Sprinkle with a little 'vinegar olive oil, balsamic or cider and lemon juice. Serve with a slice of black bread.
Dinner
Cruciferous vegetables, tofu and stir fry. Use a variety of cruciferous vegetables - broccoli,Cauliflower, cabbage and stir fry with onions, garlic and ginger. Use a tablespoon of miso or tamari (try rice miso) in a little water mixtures as a base or marinade. Mix in 100-150g of tofu cut into cubes, lift the dough until the vegetables are "al dente", ... cooked, but with a slight crunch!
Snacks if you need it ...
A small handful of whole almonds
Hummus and raw vegetables
A small bowl of watermelon, blueberries and raspberries
It integratesHelp?
Coupled with a good diet-friendly hormones, supplements and other natural hormonal balance and control.
The following examples of useful supplements for hormonal balance ...
Fish oil (EPA and DHA) - important for the production of prostaglandins and healthy anti-inflammatory substances in the body.
B vitamins taken as "complex" - are the B vitamins, along with EPA and DHA for healthy estrogen / progesterone balance, and liver ParamountFunction.
Antioxidants such as green tea extract, d-limonene, turmeric or other quality antioxidants to support healthy aging of cells.
Other estrogen-bearing agents - isoflavones, not soy isoflavones, phytochemicals and active folate (supports methylation), support of women's health at all stages and breast health benefits, bone health and cardiovascular health.
In support of calcium with other nutrients important for bone health - calcium is absorbed in a willForm taken with other nutrients such as magnesium, vitamin D and boron microcrystalline "hydroxyapatite" (MCHC) is the ultimate form of calcium for proper absorption into the bone, and studies show that effective in improving bone density in postmenopausal women.
NB Always seek the advice of a nutritionist before being complementary to a specific program.
Balancing herbs can be very helpful for many women in dealing with stress and sex hormone imbalance(Especially during the premenstrual phase and during and after menopause). Examples include chaste berry (agnus castus), dong quai, black cohosh, red clover, ginger, evening primrose, peony root, red raspberry leaves and hypericum.
Many can be taken individually or in combination.
I always recommend professional before taking herbs, especially if you use any drug or hormonal treatment.
Exercise
Yoga and Pilates are two of the best forms ofExercise for women to do regularly.
Stress management - meditation, deep breathing, cognitive-behavioral therapy, transactional analysis (TA), will benefit all useful and effective treatments and practices, women in many ways!
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