Plant dietary supplement for women’s health

Plant dietary supplements for women’s health: detailed guide

Section 1: Hormonal balance and plant adaptogens

Women’s health is closely associated with a hormonal balance, which is subject to fluctuations throughout life, starting with puberty and ending with menopause. These fluctuations can cause a wide range of symptoms from the premenstrual syndrome (PMS) to problems with fertility and complications during menopause. Plant adaptogens with the ability to modulate a stressful reaction of the body and maintain homeostasis can play an important role in maintaining hormonal health.

• What are adaptogens? Adaptogens are a group of plants and mushrooms that increase the body’s resistance to various types of stress, including physical, chemical and biological stress. They work by influencing the hypothalamic-pituitary-adrenal system (GGN-OS), which plays a key role in the regulation of hormonal response to stress. Unlike stimulants, adaptogens do not cause sharp jumps of energy or subsequent “rollback”, but act softly and gradually, supporting the body in a state of balance.

• Adaptogens action mechanisms: The exact mechanisms of the action of adaptogens have not been fully studied, but it is assumed that they are connected with:

  • GGN-Osi modulation: Adaptogens help regulate the production of cortisol, the main stress hormone, preventing its excess or insufficient secretion.
  • Improving cell function: They support mitochondrial function, increasing the energy potential of cells and improving their ability to cope with stress.
  • Antioxidant protection: Adaptogens have antioxidant properties, protecting the cells from damage by free radicals formed as a result of stress.
  • Support for the immune system: They modulate the immune system, increasing resistance to infections and inflammation.

• Key plant adaptogens for women’s health:

  • Rhodiola pink (Rhodiola rosea): Rhodiola is known for its ability to reduce fatigue, improve concentration and increase stress resistance. It can be useful for PMS, anxiety and depression. Studies show that Rhodiola can have a positive effect on the level of cortisol and improve cognitive functions in conditions of stress.
  • Ashwaganda (withania somnifera): Ashvaganda is a powerful adaptogen, traditionally used in Ayurvedic medicine. It helps to reduce the level of cortisol, improve sleep, increase energy and support the immune system. Ashvaganda can also have a positive effect on fertility and libido. It can also potentially help stabilize blood sugar, which can be useful for women with PCU.
  • Eleutherococcus prickly (Eleutherococcus senticosus): Eleutherococcus, also known as the Siberian ginseng, has adaptogenic properties similar to ginseng, but is considered softer. It increases resistance to stress, improves physical and mental performance and supports the immune system. Eleutherococcus can be useful with fatigue, weakness and frequent colds.
  • Shiitaka (Lentinula Edodes): Shiitaka is a mushroom that, in addition to its culinary qualities, has powerful adaptogenic and immunomodulating properties. It is rich in polysaccharides, especially beta-glucans that activate immune cells and increase resistance to infections. Shiitake also contains antioxidants that protect the cells from damage by free radicals.

• How to use adaptogens:

  • Consult a doctor: Before taking adaptogens, it is important to consult a doctor, especially if you have any diseases or you take other drugs.
  • Start with small doses: Start with a small dose and gradually increase it to evaluate your tolerance.
  • Accept regularly: To achieve the optimal results of adaptogens should be taken regularly for several weeks or months.
  • Pay attention to the quality: Choose high -quality additives from reliable manufacturers.
  • Cycling: To prevent addiction and maintenance of effectiveness, it is recommended to periodically take breaks in taking adaptogens. For example, you can take adaptogens for 2-3 months, and then take a break for 1-2 weeks.

Section 2: Phytoestrogens and support for reproductive health

Phytoestrogens are natural compounds contained in plants that have estrogen -like activity. They can contact estrogen receptors in the body and have both estrogenic and anti -estrogenic effects, depending on specific phytoestrogens, dose and hormonal status of a woman. Phytoestrogens can be useful for maintaining reproductive health, especially in periods of hormonal changes, such as menopause.

• Types of phytoestrogens:

  • Isoflavons: Isoflavona is the most studied group of phytoestrogens contained in soybeans, red clover and other legumes. The main isoflavons include genousteine, daidzein and glyciteine. Isoflavons can help alleviate the symptoms of menopause, such as flare, night sweating and vaginal dryness. They can also have a positive effect on bone health and cardiovascular system.
  • Lignans: Lignans are contained in flax seeds, sesame seeds, whole grain products, fruits and vegetables. In the body, the Lignans are transformed into enterolactone and enterodiol, which have weak estrogenic activity. Lignans can have a protective effect against hormonal-dependent types of cancer, such as breast cancer.
  • Heads the sand Kestans are contained in a small number of plants, such as alfalfa and clover. They have a stronger estrogenic activity than isoflavons and Lignans. Kestans can be useful to alleviate the symptoms of menopause, but they should be used with caution, as they can have a strong effect on the hormonal balance.

• The benefits of phytoestrogens for women’s health:

  • Relief symptoms of menopause: Phytoestrogens can help reduce tides, night sweating, vaginal dryness and other symptoms of menopause. They act by connecting with estrogen receptors and simulating the action of estrogen.
  • Bones’ health support: Estrogen plays an important role in maintaining bone density. Phytoestrogens can help prevent bone loss and reduce the risk of osteoporosis, especially during menopause.
  • Improving the cardiovascular system: Phytoestrogens can help reduce cholesterol and improve vascular elasticity, reducing the risk of cardiovascular disease.
  • Prevention of hormonal-dependent types of cancer: Some studies show that phytoestrogens can have a protective effect against hormone-dependent types of cancer, such as breast cancer and endometrial cancer.
  • Farm support: Phytoestrogens can help regulate the menstrual cycle and improve fertility in women with hormonal imbalance.

• Key plants containing phytoestrogens:

  • Соя (Glycine max): Soya is a rich source of isoflavonov, such as genistine, didzein and glycitein. Soy products, such as tofu, pace, Edamam and soy milk, can be useful for maintaining hormonal health.
  • Red Clover. Red clover contains isoflavons that can help alleviate the symptoms of menopause. It is available in the form of tea, extracts and additives.
  • Семена льна (linen use): Flax seeds are a rich source of the Lignans, which can have a protective effect against hormone-dependent types of cancer. They can be added to cereals, yogurts, smoothies and pastries.
  • Dong Cui (Angelica Sinensis): Dong Kuai, also known as Chinese Angelika, is traditionally used in Chinese medicine to treat female diseases. It contains phytoestrogens and can help adjust the menstrual cycle, alleviate the symptoms of PMS and menopause.
  • Black Kokhosh (Cimicifuga Racemosa): Black honeycomb is often used to alleviate the symptoms of menopause, such as flare, night sweating and mood swings. It contains compounds that can affect estrogen receptors.

• How to use phytoestrogens:

  • Food sources: The safest way to use phytoestrogens is the inclusion of products rich in these compounds, such as soy, flax seeds, whole grain products, fruits and vegetables in your diet.
  • Bad: If you consider the possibility of taking additives with phytoestrogens, it is important to consult a doctor in order to determine a suitable dose and make sure that there are no contraindications.
  • Caution: Phytoestrogens can affect the hormonal balance, so they should be used with caution, especially women with hormonal-dependent diseases, such as breast or endometrial cancer.

Section 3: Plants to support the health of the genitourinary system

The health of the genitourinary system plays an important role in the general well -being of a woman. Urinary tract infections (IMP), vaginal infections and other problems can cause discomfort and negatively affect the quality of life. Some plants have antimicrobial, anti -inflammatory and diuretic properties that can help support the health of the genitourinary system.

• Distributed problems of the genitourinary system in women:

  • Urinary tract infections (IMP): IMP is infections that affect the bladder, urethra or kidneys. They are more common in women due to a shorter urethra, which facilitates the penetration of bacteria into the bladder.
  • Vaginal infections: Vaginal infections, such as bacterial vaginosis, candidiasis (thrush) and trichomoniasis, can cause itching, burning, discharge and discomfort.
  • Urine incontinence: Urinary incontinence is an involuntary urine release. It can be caused by various factors, such as pregnancy, childbirth, menopause and weak muscles of the pelvic floor.
  • Irritable bladder syndrome (SRMP): SRMP is a condition that is characterized by frequent and emergency urination, as well as pain in the bladder.

• Key plants for the health of the genitourinary system:

  • Cranberry (Vaccinium Macrocarpon): Cranberry is known for its ability to prevent imp. It contains proanthocyanidines (PACS), which prevent the attachment of bacteria, such as E. coli, to the walls of the bladder. Cranberries are available in the form of juice, capsules and tablets. It is important to choose products with a high PACS content.
  • Ordinary stubborn (Arctostaphylos uva-ursi): Casting tank is a plant with antimicrobial and diuretic properties. It contains arbutin, which in the body turns into hydrochinone, which has an antibacterial effect. Toplood is traditionally used to treat imp. It should be used with caution and under the supervision of a doctor, since prolonged use can be toxic for the liver.
  • Goldennik ordinary (Solidago Virgaurea): The goldener has diuretic, anti -inflammatory and antiseptic properties. He can help alleviate the symptoms of the IMP and support the health of the kidneys. Zolotarnik can also have an antispasmodic effect, relief in the pain in the bladder.
  • Horsetail (Equisetum arvest): Horsetail is a rich source of silicon, which strengthens the connective tissue and the mucous membranes of the genitourinary system. It also has diuretic properties and can help alleviate the symptoms of IMP.
  • Tea wood (Melaleuca alternifolia): Tea tree oil has powerful antimicrobial and antifungal properties. It can be used locally for the treatment of vaginal infections, such as candidiasis. It is important to dilute tea tree oil before use and avoid getting inside.
  • Garlic (Allium sativum): Garlic has antimicrobial and antifungal properties. It can help fight vaginal infections and maintain a healthy vaginal microflora. Garlic can be eaten or used in the form of vaginal suppositories (under the supervision of a doctor).

• Recommendations for maintaining the health of the genitourinary system:

  • Drink enough liquids: The use of a sufficient amount of water helps to rinse the urinary tract and prevents the IMP.
  • Follow hygiene rules: Wipe the front back after visiting the toilet to prevent bacteria from the intestines in the urinary tract.
  • Avoid annoying means: Avoid the use of flavored hygiene products, such as soap, shower gels and tampons, as they can irritate the mucous membrane of the vagina and urinary tract.
  • Support a healthy microflora: Use products rich in probiotics, such as yogurt and kefir to maintain a healthy microflora of the vagina and prevent vaginal infections.
  • Timely consult a doctor: If the symptoms of IMP or vaginal infection appear, consult a doctor for diagnosis and treatment.

Section 4: Plants for the health of the skin, hair and nails

Beauty begins from the inside, and the health of the skin, hair and nails is directly related to the nutrition and general condition of the body. Some plants contain vitamins, minerals, antioxidants and other nutrients that can help improve the condition of the skin, hair and nails.

• Key nutrients for the health of the skin, hair and nails:

  • Vitamin A: Vitamin A is important for the health of the skin, as it helps to renew cells and prevents dryness and peeling.
  • Vitamin C: Vitamin C is a powerful antioxidant that protects the skin from damage by free radicals and stimulates the production of collagen, supporting its elasticity and elasticity.
  • Vitamin E: Vitamin E is another antioxidant that protects the skin from damage by free radicals and moisturizes it.
  • Biotin: Biotin is a vitamin of group B, which is important for the health of hair and nails. It helps strengthen hair and nails, preventing their brittleness and falling.
  • Silicon: Silicon – a mineral that strengthens the connective tissue and promotes the growth of hair and nails.
  • Zinc: Zinc is a mineral that is important for the health of the skin, hair and nails. It helps to regulate the production of skin fat and prevents acne.
  • Omega-3 fatty acids: Omega-3 fatty acids are essential fats that moisturize the skin, reduce inflammation and improve the condition of the hair.

• Key plants for the health of the skin, hair and nails:

  • Aloe Vera (Aloe Barbadensis Miller): Aloe Vera has soothing, moisturizing and anti -inflammatory properties. It can be used locally to treat sunburn, skin irritation and acne. Aloe Vera can also be used inward to maintain the health of the digestive system and improve the skin condition.
  • Chamomile Pharmacy (Matricaria Chamomilla): Chamomile has soothing, anti -inflammatory and antioxidant properties. It can be used to make tea that helps relieve stress and improve sleep, which positively affects the condition of the skin. Chamomile can also be used in the form of a washing lotion to calm the irritated skin.
  • Green tea (Camellia sinensis): Green tea is rich in antioxidants that protect the skin from damage to free radicals and prevent premature aging. It can be consumed as a drink or used in the form of a washing lotion.
  • Dioxa nettle (urtica dioica): Nettle is a rich source of vitamins, minerals and antioxidants that are important for the health of hair and nails. It contains silicon, which strengthens the connective tissue and promotes the growth of hair and nails. Nettle can be consumed in the form of tea or used in the form of hair rinse.
  • Bolshoi burdock (Arctium Lappa): Slub has antiseptic, anti -inflammatory and wound healing properties. It can help improve the condition of the skin with acne, eczema and psoriasis. Slub can also stimulate hair growth and prevent their loss.
  • Rosehip (Rosa Canina): Rosehip is a rich source of vitamin C, which is necessary for the production of collagen that supports the elasticity and elasticity of the skin. It also contains antioxidants that protect the skin from damage to free radicals. Rosehip oil can be used to moisturize the skin and reduce wrinkles.

• Recommendations for maintaining the health of the skin, hair and nails:

  • Balanced nutrition: Use products rich in vitamins, minerals and antioxidants.
  • Sufficient hydration: Drink enough water to maintain skin moisture.
  • Sun protection: Use sunscreen to protect the skin from damage to ultraviolet rays.
  • Careful care: Use soft wash and skin care products, hair and nails.
  • Avoid stress: Stress can negatively affect the condition of the skin, hair and nails. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.

Section 5: Plants to support digestion and detoxification

Healthy digestion and effective detoxification play an important role in the general well -being of a woman. Digestive disorders can lead to bloating, constipation, diarrhea and other unpleasant symptoms. Some plants have properties that can help improve digestion, support the function of the liver and kidneys and remove toxins from the body.

• Women’s common problems with women:

  • Irritable intestine syndrome (SRK): SRK is a common digestive disorder, which is characterized by abdominal pain, bloating, constipation and diarrhea.
  • Constipation: Constipation is a condition that is characterized by rare or difficult bowel movements.
  • Bloating: Bloating is a feeling of fullness and bursting in the stomach.
  • Heartburn: Heartburn is a burning chest pain, which is caused by the casting of gastric juice into the esophagus.

• Key plants to support digestion and detoxification:

  • Ginger (Zingiber Officinale): Ginger has anti -inflammatory, antioxidant and antiemetic properties. It can help alleviate nausea, vomiting, bloating and other symptoms of digestive disorder.
  • Peppermint (Mentha piperita): Peppermint has antispasmodic and windbreaker properties. It can help alleviate abdominal pain, bloating and other symptoms of SPK. Peppermint oil can also help relax the muscles of the esophagus and reduce heartburn.
  • Milk thistle (Silybum Marianum): Proopsha is a powerful hepatoprotector that protects the liver from toxins damage. It contains silimarin, which has antioxidant and anti -inflammatory properties. A milk thistle can help improve liver function, reduce cholesterol and protect against liver diseases.
  • Artichoke (Cynara Scolymus): The artichoke stimulates the production of bile, which is necessary for digestion of fats. It also has diuretic properties and can help to remove toxins from the body.
  • Dandelion medicinal (Taraxacum Officinale): Dandelion has diuretic, choleretic and detoxification properties. It can help improve the function of the liver and kidneys, remove toxins from the body and alleviate constipation.
  • Amalaki (Embica officinalis): Amalaki, also known as the Indian gooseberry, is a powerful antioxidant and source of vitamin C. It supports digestion, strengthens the immune system and promotes the body’s detoxification.

• Recommendations for improving digestion and detoxification:

  • Eat in a balanced: Use products rich in fiber, such as fruits, vegetables, whole grain products and legumes.
  • Drink enough water: The use of a sufficient amount of water helps to maintain the normal digestive function.
  • Regular physical exercises: Physical exercises stimulate intestinal motility and help prevent constipation.
  • Stress management: Stress can negatively affect digestion. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.
  • Probiotics: Use products rich in probiotics, such as yogurt and kefir to support a healthy intestinal microflora.

Section 6: Plants for the health of the nervous system and decreasing stress

The health of the nervous system plays a key role in the general well -being of a woman. Stress, anxiety, depression and other mental health problems can negatively affect the quality of life. Some plants have properties that can help reduce stress, improve mood and support the health of the nervous system.

• Common problems with the nervous system in women:

  • Stress: Stress is a natural reaction of the body to difficult situations. However, chronic stress can lead to various health problems, including anxiety, depression, insomnia and digestive disorders.
  • Anxiety: Anxiety is a feeling of anxiety, nervousness and fear. It can be caused by stress, genetic factors or other causes.
  • Depression: Depression is a disorder of mood, which is characterized by a feeling of sadness, loss of interest in life and fatigue.
  • Insomnia: Insomnia is a condition that is characterized by the difficulty of falling asleep, maintaining sleep or early awakening.

• Key plants for the health of the nervous system and decreasing stress:

  • Narrow lavender (Lavandula Angustifolia): Lavender has soothing, relaxing and antidepressant properties. It can be used in the form of essential oil for aromatherapy, added to a bath or consumed in the form of tea. Lavender can help reduce stress, anxiety, improve sleep and cheer up.
  • Melissa medicinal (Melissa Officinalis): Melissa has soothing, relaxing and antiviral properties. It can be used in the form of tea or essential oil. Melissa can help reduce stress, anxiety, improve sleep and concentration.
  • Passiflora incarnora (Passiflora Incarnata): Passiflora has soothing, relaxing and anxiolytic properties. It can help reduce the alarm, improve sleep and relieve nervous tension.
  • Valerian medicinal (Valeriana Officinalis): Valerian has soothing, relaxing and sleeping pills. It can help improve sleep, reduce anxiety and relieve nervous tension. Valerian should be used with caution, as it can cause drowsiness.
  • St. John’s wort permeated (Hypericum Perforatum): St. John’s wort has antidepressant properties. It can help improve mood, reduce anxiety and alleviate the symptoms of depression. St. John’s wort can interact with some drugs, so before use it is necessary to consult a doctor.

• Recommendations for maintaining the health of the nervous system and reducing stress:

  • Regular physical exercises: Physical exercises help reduce stress, improve mood and increase energy.
  • Healthy nutrition: A balanced diet, rich in fruits, vegetables and whole grains, is necessary for the health of the nervous system.
  • Sufficient sleep: A sufficient dream is important for restoring the body and maintaining the health of the nervous system.
  • Consciousness practices: Consciousness practices, such as meditation and yoga, can help reduce stress and improve mood.
  • Communication with loved ones: Communication with friends and family can help reduce stress and feel happier.

Section 7: Plants for the health of the cardiovascular system

The health of the cardiovascular system is crucial for the general well-being of a woman. Cardiovascular diseases, such as heart disease and stroke, are one of the main causes of mortality among women. Some plants have properties that can help maintain the health of the heart and blood vessels, reduce cholesterol and blood pressure.

• Common problems with the cardiovascular system in women:

  • Heart disease: Heart diseases are a group of diseases that affect the heart. These include coronary heart disease, heart failure and arrhythmia.
  • Stroke: A stroke is a condition that occurs when the blood supply to the brain ceases.
  • High blood pressure (hypertension): High blood pressure is a condition that is characterized by increased pressure in the arteries.
  • High cholesterol level: A high level of cholesterol can lead to the formation of plaques in the arteries, which increases the risk of cardiovascular diseases.

• Key plants for the health of the cardiovascular system:

  • Hawthorn (Crataegus spp.): Hawthorn has cardiotonic, antioxidant and anti -inflammatory properties. It can help strengthen the heart muscle, improve blood circulation, reduce blood pressure and protect against damage to free radicals.
  • Garlic (Allium sativum): Garlic has antihypertensive, anti -cholesterol and antithrombotic properties. It can help reduce blood pressure, cholesterol and the risk of blood clots.
  • Hibiscus (Hibiscus sabdariffa): Hibiscus has antihypertensive and antioxidant properties. It can help reduce blood pressure and protect against damage to free radicals.
  • Olive leaves (Olea europaea): Olive leaves have antihypertensive, antioxidant and anti -inflammatory properties. They can help reduce blood pressure, cholesterol and protect against damage by free radicals.
  • Kurkuma (Curcuma longa): Turmeric has anti -inflammatory and antioxidant properties. It contains curcumin, which can help protect the heart from damage and improve the function of blood vessels.

• Recommendations for maintaining the health of the cardiovascular system:

  • Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low-fat sources of protein, is necessary for the health of the cardiovascular system.
  • Regular physical exercises: Regular physical exercises help strengthen the heart, improve blood circulation and reduce blood pressure.
  • Refusal of smoking: Smoking is one of the main risk factors for cardiovascular diseases.
  • Stress management: Stress can negatively affect the health of the cardiovascular system. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.
  • Regular medical examinations: Regular medical examinations are necessary for the identification and treatment of cardiovascular diseases at an early stage.

Section 8: Plants to maintain bone health

Bone health is crucial for the general well -being of a woman, especially with age. Osteoporosis, a condition characterized by a decrease in bone density, is more common in women than in men. Some plants have properties that can help strengthen the bones and reduce the risk of osteoporosis.

• Women’s common health problems in women:

  • Osteoporosis: Osteoporosis is a condition that is characterized by a decrease in bone density, which makes them more fragile and subject to fractures.
  • Osteopenia: Osteophenia is a condition that is characterized by a decrease in bone density, but not as serious as with osteoporosis.
  • Fractures: Bone fractures are more often found in women with osteoporosis or osteopenia.

• Key nutrients for bone health:

  • Calcium: Calcium is the main building material for bones.
  • Vitamin D: Vitamin D helps the body absorb calcium.
  • Vitamin K: Vitamin K plays an important role in the formation of bone tissue.
  • Magnesium: Magnesium is necessary for the health of bones.
  • Phosphorus: Phosphorus is necessary for the health of bones.

• Key plants for bone health:

  • Horsetail (Equisetum arvest): Horsetail is a rich source of silicon, which strengthens the connective tissue and contributes to the formation of bone tissue.
  • Sowing alfalfa (Medicago Sativa): Lucerne is a rich source of vitamins, minerals and phytoestrogens. It contains calcium, vitamin K and other nutrients necessary for the health of bones.
  • Dioxa nettle (urtica dioica): Nettle is a rich source of vitamins, minerals and antioxidants. It contains calcium, magnesium and silicon, which are necessary for the health of bones.
  • Кунжут (Indian sesame) Sesame is a rich source of calcium, magnesium and other minerals. He can help strengthen the bones and reduce the risk of osteoporosis.

• Recommendations for maintaining bone health:

  • Balanced nutrition: Use products rich in calcium, vitamin D, vitamin K, magnesium and phos