A female hormone important for women to maintain a healthy lifestyle. What are female hormones? What does hormonal imbalance mean? Also, is it possible to fix the disturbed hormone balance? There should be many such questions. Let's take a look at what hormone balance is, why it's out of balance, how hormones work, the factors that disrupt the balance, and how to improve it . We will also introduce methods that are said to regulate female hormones, such as supplements, Chinese medicine, and aromatherapy.
Find out in this article
- What are female hormones?
- What causes female hormone imbalance?
- What happens when female hormones are out of balance?
- How to fix disturbed female hormones?
What is hormone balance?
What exactly is hormonal balance? There are many types of hormones, but what we are talking about here are female hormones, which are important for pregnancy, childbirth, and maintaining a healthy lifestyle.
There are two types of female hormones: estrogen and progesterone. When these two hormones work properly, a woman's body is ready for pregnancy, and menstruation occurs on a regular basis. Shortly after menstruation, estrogen levels rise and peak, triggering ovulation.
On the other hand, progesterone increases after ovulation and before menstruation, preparing the lining of the uterus for implantation of a fertilized egg in preparation for pregnancy. Both hormones decrease before menstruation.
This cycle repeats itself every 28 days, and the balance between estrogen and progesterone secretion affects women's mental and physical changes .
What causes hormonal imbalance?
Stress is considered to be the biggest factor in hormonal imbalance. The hypothalamus in the brain directs the secretion of two female hormones. From here, it is necessary to issue a command to encourage hormone secretion at the correct timing. This control tower, the hypothalamus, is said to be susceptible to stress.
In addition to stress, unreasonable dieting, lack of sleep, excessive exercise and fatigue are said to affect hormone balance. In order to balance hormones, it is important to maintain a basic lifestyle and a healthy body.
What happens when hormones are out of balance?
The most common cause of hormonal imbalance is female dysfunction such as irregular menstruation and irregular bleeding . In some cases, female hormone imbalance can lead to infertility, such as anovulation and failure to develop eggs.
In addition, the balance of female hormones also affects the autonomic nervous system. Disturbance of the autonomic nervous system can cause physical disorders such as headaches, constipation, and stiff shoulders, as well as mental disorders such as irritability and anxiety.
It also has a great effect on your skin. Estrogen regulates the condition of the skin and prevents rough skin, while progesterone increases the secretion of sebum, which opens the pores and makes it easier for acne to form. It is also said that rough skin is more likely to occur if estrogen is not secreted and remains low.
How to balance hormones?
Female hormones can easily be disturbed due to changes in lifestyle habits, stress from work, etc. There are ways to stabilize hormone balance by adjusting your daily diet and lifestyle, and you can also adjust female hormones by adding aroma, yoga, acupuncture points, and Chinese medicine to your usual life .
There is no definitive answer to this question: if you eat this, your female hormones will be in order. What is important is to avoid overeating or unbalanced eating, and to have a well-balanced three-meal diet of high-quality proteins, carbohydrates, lipids, as well as vitamins and minerals that can be obtained from vegetables. is.
In addition, try to actively consume soy products that contain isoflavones, which act like female hormones. In addition, it is recommended to take an appropriate amount of nuts such as almonds, which are rich in vitamin E, iron, and zinc, every day.
Lack of sleep, unreasonable diet, etc. disturb the autonomic nerves through the hypothalamus in the brain, and as a result, the secretion of female hormones may be disturbed. Conversely, when the secretion of female hormones is disturbed, a vicious cycle of insomnia due to decreased brain and autonomic nerve function is likely to occur . It is important to try to get enough good quality sleep, exercise lightly, eat a balanced diet, and keep your mind and body healthy. 1)
Regular moderate aerobic exercise is said to regulate female hormones. Yoga, which stretches areas that are particularly prone to stiffness, such as the shoulders and lower back, improves blood flow throughout the body and prevents coldness and fatigue . Sudden strenuous exercise can lead to stress, so try to incorporate a comfortable level of stretching and yoga that doesn't put excessive strain on your body. 2)
Aroma oils used in aromatherapy are said to have calming effects, hypnotic effects, and hormone balance effects . In addition to mental disorders, there are also essential oils that improve physical disorders such as lower abdominal tension, lower abdominal pain, headaches, lower back pain, and swelling. A study conducted on Japanese women in their 20s found that aromatherapy calms the mind and stabilizes the mental state. 3)
There are many types of aroma oils, so it is a good idea to start by relaxing with your favorite scent.
There are thousands of types of herbs that have been used all over the world for centuries to treat and prevent disease. Herbs are said to have effects on the autonomic nervous system, endocrine system, and immune system, bring balance and relaxation to the entire body, and have healing effects on the mind and body . By relaxing the mind and body, the autonomic nervous system is stabilized, and as a result, the secretion of female hormones is also adjusted. Four)
I will introduce a key point that is said to trim female hormones.
- Ashisanri: Ashisanri It's on the outer side of the knee, 4 fingers from the bottom of the plate, and it's in the lowest place on the bottom.
It is also a pressure point related to the work of the stomach, and enhances the healing power of the whole body.
- Saninko: Saninko is located four fingers above the ankle. It is effective in relieving stress and fatigue, and is also known as "Women's Sanri" .
- Yusen: It is located in the center of the sole of the foot, in the hollow inside the crossing point of the "person"-shaped muscle. It is said to be effective for emotional instability, depression, and hot flashes caused by menopause.
Chinese medicine, medicine, supplement
There is also a way to trim female hormones with Chinese medicine and supplements.
Toki shakuyakusan, a herbal medicine that is often used, is said to be effective for menstrual pain, cold legs, and swelling . It improves blood flow, reduces swelling, and makes the body less likely to get cold. Kamishoyosan is often used for neurological symptoms such as irritability and anxiety, which are commonly seen in menopausal disorders.
In addition, a supplement ingredient called “equol” is attracting attention. Equol, which has a structure similar to the female hormone estrogen, is a component produced from soy isoflavones by the action of intestinal bacteria. It has also been reported that it is effective in reducing the risk of disease. It is gaining attention as an ingredient that supports women's health. Five)
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Also read the following articles
About the relationship between the menstrual cycle and hormones
A female hormone that accompanies you throughout your life, from your teens when you have menstruation to your 50s. Hormonal balance can be adjusted just by improving daily life such as eating and sleeping, and incorporating it into everyday life such as yoga, aroma, and Chinese medicine . In order to maintain a healthy mind and body, make sure to adjust your lifestyle and maintain the correct balance of female hormones.
1) Nicolau ZFM, et al. Premenstrual syndrome and sleep disturbances: Results from the Sao Paulo Epidemiologic Sleep Study. 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5323065/
2) Itaki, Chieko, et al. Review, A Study on Optimization of Emotions by Physical Exercise in Adolescent Females 2005 https://doi.org/10.14943/b.edu.97.81
3) Noriko Yoshida Study of Aromatherapy Effects on Premenstrual Syndrome 2009 https://amcor.asahikawa-med.ac.jp/modules/xoonips/download.php?id=71K
4) Khalesi ZB et al. Efficacy of Chamomile in the Treatment of Premenstrual Syndrome: A Systematic 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970572/#!po=8.33333
5) Remi Yoshikata, et al. Effects of Equol Supplement on Bone and Cardiovascular Parameters in Middle-Aged Japanese Women: A Prospective Observational Study 2018 https://www.liebertpub.com/doi/10.1089/acm.2018.0050