Natural dietary supplements for women’s health: Alternative solutions

Natural dietary supplements for women’s health: Alternative solutions

I. Hormonal balance: Women’s Health

A. The role of hormones in the female body:

1. Estrogens: The main female sex hormones responsible for the development of secondary sexual characteristics, the regulation of the menstrual cycle, the health of bones, maintaining the elasticity of the skin and hair, as well as for the mood and cognitive functions. There are several types of estrogen, including estradiol (E2), estrone (E1) and estriol (E3), each of which performs specific functions. The imbalance of estrogens can lead to various problems, such as irregular menstruation, PMS, infertility, osteoporosis, as well as an increase in the risk of developing certain types of cancer.

2. Progesterone: A hormone preparing the uterus for implantation of a fertilized egg and supporting pregnancy. He also plays an important role in the regulation of the menstrual cycle, mood and quality of sleep. The disadvantage of progesterone can cause conception problems, miscarriages, irregular menstruation, anxiety and insomnia.

3. Testosterone: Although testosterone is usually associated with men, it plays an important role in the female body, responsible for libido, muscle mass, energy and bone health. Too high level of testosterone can lead to acne, hirsutism (excessive hair growth on the body) and problems with the menstrual cycle.

4. Thyroid hormones (T3 and T4): Regulate metabolism, energy and body temperature. Disorders of the thyroid gland, such as hypothyroidism (insufficient function) or hyperthyroidism (excess function), can lead to fatigue, weight change, skin and hair problems, as well as to menstrual cycle disorders and infertility.

5. Cortisol: Stress hormone secreted by the adrenal glands. The increased level of cortisol caused by chronic stress can violate the hormonal balance, suppress the immune system, lead to weight gain, insomnia and anxiety.

B. Causes of hormonal imbalance:

1. Age: With age, the production of sex hormones naturally decreases, especially during the period of menopause.

2. Stress: Chronic stress can lead to an increase in the level of cortisol, which, in turn, violates the balance of other hormones.

3. Inal meals: The deficiency of the necessary nutrients, such as vitamins, minerals and fatty acids, can disrupt the hormonal function. The use of a large number of processed products, sugar and caffeine can also negatively affect hormonal balance.

4. Lack of sleep: The lack of sleep can lead to an increase in the level of cortisol and impaired production of other hormones, including melatonin and thyroid hormones.

5. Diseases: Some diseases, such as polycystic ovary syndrome (PCO), thyroid diseases and adrenal gland tumors, can cause hormonal imbalance.

6. Medicines: Some drugs, such as hormonal contraceptives, antidepressants and corticosteroids, can affect hormonal balance.

7. The effect of endocrinoactive substances: Endocrinoactive substances (EAB) contained in plastic, cosmetics and other products can simulate or block the effect of hormones, violating hormonal balance.

C. Natural dietary supplements for hormonal balance:

1. Vitex (ordinary rodnyak): It is traditionally used to alleviate the symptoms of PMS, irregular menstruation and infertility. Vitex affects the pituitary gland, stimulating the production of luteinizing hormone (LH), which helps to increase the level of progesterone.

2. Dong Kuai (Chinese Dudnik): It is used in traditional Chinese medicine to regulate the menstrual cycle, relieve symptoms of PMS and menopause. Dong Kuai contains phytoestrogens that can imitate the effect of estrogen in the body.

3. Black Kokhosh (Cimitsifuga Business): It is used to alleviate the symptoms of menopause, such as tides, night sweating and mood swings. Black Kokhosh is believed to affect the serotonergic system, helping to adjust body temperature and mood.

4. Maka Peruvian: Adaptogen, which can help improve energy, libido and fertility. Maca contains various nutrients, including amino acids, vitamins and minerals that can maintain hormonal balance.

5. Tribulus Terrestris (Tribulus Teretstris): Used to increase libido, energy and muscle mass. The tribulus can stimulate the production of luteinizing hormone (LH), which can lead to an increase in the level of testosterone and estrogens.

6. Soy: Contains isoflavons that are phytoestrogens. Soy isoflavones can help alleviate the symptoms of menopause and PMS.

7. Len: Contains Lignans, which are phytoestrogens and antioxidants. Len can help improve hormonal balance, reduce the risk of developing certain types of cancer and improve heart health.

8. Milk thistle Supports liver function, which plays an important role in hormone metabolism. A milk thistle can help improve the detoxification of the body and maintain hormonal balance.

9. Ashwaganda: Adaptogen, which can help reduce stress, improve mood and energy. Ashvagand can help to balance the level of cortisol and support the adrenal gland function.

10. Rodiola pink: Adaptogen, which can help improve physical and mental performance, reduce fatigue and improve mood. Rhodiola can help to balance the level of cortisol and improve the function of the adrenal glands.

II. Health of the female reproductive system

A. Menstrual cycle: phases and regulation:

1. Menstrual phase (1-5 days): Offering the uterine mucosa (endometrium), accompanied by bleeding.

2. Folicular phase (6-14 days): The growth and development of follicles in the ovaries, stimulated by follicle -stimulating hormone (FSH). One of the follicles becomes dominant and begins to distinguish estrogen.

3. Ovulation (about 14 days): The exit of a mature egg from the ovary, stimulated by a surge of luteinizing hormone (LH).

4. Luthein phase (15-28 days): The formation of the yellow body in the ovary after ovulation. The yellow body emits progesterone, which prepares the uterus for implantation of a fertilized egg. If the pregnancy does not occur, the yellow body is destroyed, the level of progesterone falls, and menstruation begins.

B. Common problems of the reproductive system:

1. Premenstrual syndrome (PMS): A complex of symptoms that occur 1-2 weeks before menstruation, including mood swings, irritability, bloating, headache, fatigue and chest soreness.

2. Irregular menstruation: Menstruation that occur irregularly or absent. Can be caused by various factors, including hormonal imbalance, stress, malnutrition, physical activity or diseases.

3. Dysmenorrhea (painful menstruation): Strong pain in the lower abdomen during menstruation. Can be caused by increased production of prostaglandins that cause uterine contraction.

4. Endometrios: A condition in which a fabric similar to the endometrium (the mucous membrane of the uterus) grows outside the uterus, for example, in ovaries, phallopium pipes or abdominal cavity. Endometriosis can cause severe pain, infertility and other problems.

5. Polycystic ovary syndrome (PCU): Hormonal disorder, characterized by irregular menstruation, hyperandrogenia (increased level of male hormones) and polycystic ovary (the presence of many small cysts in the ovaries). Pska can lead to infertility, acne, hirsutism and an increase in the risk of diabetes and cardiovascular diseases.

6. Uterine fibroids: A benign tumor developing in the muscle layer of the uterus. Myoma can cause abundant menstruation, pain in the lower abdomen, rapid urination and pregnancy problems.

7. Infertility: The inability to conceive a child after 12 months of regular attempts. Infertility can be caused by various factors, including hormonal imbalance, problems with ovulation, disease of phallopium pipes, endometriosis and male factor.

C. Natural dietary supplements for the health of the reproductive system:

1. Vitamin D: He plays an important role in reproductive function, participating in the regulation of the menstrual cycle, ovulation and implantation. Vitamin D deficiency can increase the risk of SPKI, endometriosis and infertility.

2. Folic acid (vitamin B9): Important to the health of the reproductive system and the prevention of defects in the nervous tube in the fetus. It is recommended to take folic acid a few months before conception and during pregnancy.

3. Vitamin E: An antioxidant that can help protect the cells of the reproductive system from damage caused by free radicals. Vitamin E can improve fertility and reduce the risk of miscarriage.

4. Selenium: A trace element that is important for the health of the thyroid gland and the reproductive system. Selenium can improve fertility and protect sperm and eggs from damage.

5. Zinc: A trace element that plays an important role in reproductive function. Zinc can improve fertility, regulate the menstrual cycle and maintain the health of the immune system.

6. Omega-3 fatty acids: Important to the health of the reproductive system, participating in the regulation of hormones, a decrease in inflammation and improving blood circulation. Omega-3 fatty acids can improve fertility, reduce the risk of endometriosis and relieve PMS symptoms.

7. N-Acetylcistein (NAC): An antioxidant that can help improve fertility, regulate the menstrual cycle and reduce the risk of SPKU. NAC can also help reduce inflammation and improve liver function.

8. Inositol: A group of vitamins B, which play an important role in the regulation of hormones and glucose metabolism. Inositol can improve fertility, regulate the menstrual cycle and reduce the risk of SPCA.

9. Coenzim Q10 (COQ10): An antioxidant that can help improve fertility, protect the reproductive system cells from damage and improve energy. COQ10 can improve the quality of eggs and sperm.

10. Herbal fees: Herbal fees containing Vitex, Dong Kuai, Red Clover and other herbs can help regulate the menstrual cycle, relieve PMS and menopause symptoms, and improve fetance.

III. Health of bones and joints

A. Osteoporosis: Risk for women:

1. Definition and reasons: Osteoporosis is a disease characterized by a decrease in bone density and an increased risk of fractures. The main causes of osteoporosis are a decrease in estrogen levels during menopause, a lack of calcium and vitamin D, a sedentary lifestyle, smoking, alcohol abuse and some diseases.

2. Risk factors: Women are more at risk of developing osteoporosis than men, due to the lower bone density and a decrease in estrogen levels during menopause. Other risk factors include age, genetic predisposition, early menopause, low body mass index, smoking, alcohol abuse, lack of physical activity and some diseases, such as rheumatoid arthritis and hyperthyroidism.

3. Prevention and treatment: Prevention of osteoporosis includes the use of a sufficient amount of calcium and vitamin D, regular physical exercises, the rejection of smoking and alcohol abuse. Treatment of osteoporosis includes taking drugs such as bisphosphonates, as well as the use of calcium and vitamin D.

B. Arthritis and other joint diseases:

1. Types of arthritis: There are many types of arthritis, including osteoarthritis (degenerative joint disease), rheumatoid arthritis (autoimmune disease), psoriatic arthritis (arthritis associated with psoriasis) and gout (arthritis caused by the deposition of uric acid crystals in the joints).

2. Symptoms: Symptoms of arthritis include pain, stiffness, edema and redness of the joints. In severe cases, arthritis can lead to joint deformation and limitation of mobility.

3. Treatment: The treatment of arthritis includes taking drugs such as non -steroidal anti -inflammatory drugs (NSAIDs), corticosteroids and immunosuppressants, as well as physiotherapy and exercises.

C. Natural dietary supplements for the health of bones and joints:

1. Calcium: The main component of bone tissue. The recommended daily dose of calcium for adult women is 1000-1200 mg. Calcium can be obtained from food, such as dairy products, green leafy vegetables and enriched products, as well as from additives.

2. Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health. The recommended daily dose of vitamin D for adult women is 600-800 IU. Vitamin D can be obtained from sunlight, oily fish and enriched products, as well as from additives.

3. Vitamin K2: It is important for the health of bones, helping to direct calcium into the bones and prevent it from deposit in soft tissues. Vitamin K2 can be obtained from fermented products, such as NATTO, as well as from additives.

4. Magnesium: A mineral that plays an important role in the health of bones, muscles and nerves. Magnesium can be obtained from food, such as green leafy vegetables, nuts and seeds, as well as from additives.

5. Glucosamine and chondroitin: Circle -fabric components. Glucosamine and chondroitin can help reduce pain and inflammation in osteoarthritis.

6. Collagen: The main structural protein contained in bones, joints and skin. Collagen can help improve joint health, reduce pain and inflammation, as well as improve skin elasticity.

7. Hyaluronic acid: A component of synovial fluid that lubricates the joints. Hyaluronic acid can help reduce pain and improve joint mobility.

8. Kurkumin (from turmeric): It has anti -inflammatory properties and can help reduce pain and inflammation with arthritis.

9. Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce pain and inflammation with arthritis.

10. Methyl sulfonylmetatan (MSM): Organic compound of sulfur, which can help reduce pain and inflammation with arthritis.

IV. Health of the cardiovascular system

A. Features of the female heart:

1. Differences in the structure and functions: The female heart is usually less male and has thinner walls. Women’s hearts also beat a little faster than male. Estrogens have a protective effect on the cardiovascular system of women in the preenopausal period.

2. The influence of hormones: Estrogens help maintain healthy cholesterol, expand blood vessels and improve blood flow. After menopause, when the level of estrogen decreases, the risk of cardiovascular diseases in women increases.

3. Risk factors: Risk factors for cardiovascular diseases in women include age, genetic predisposition, smoking, high blood pressure, high cholesterol, diabetes, obesity, inactive lifestyle and stress.

B. Common diseases:

1. Corny heart (coronary heart disease): A condition in which the blood supply to the heart is disturbed due to narrowing or blockage of the coronary arteries. Symptoms of coronary heart disease include chest pain (angina pectoris), shortness of breath and fatigue.

2. Stroke: A condition in which blood supply to the brain is disturbed due to blockage or rupture of the blood vessel. Symptoms of a stroke include weakness or numbness of the face, arms or legs, speech impairment, dizziness and loss of consciousness.

3. Arterial hypertension (high blood pressure): A condition in which blood pressure is constantly increased. High blood pressure can lead to damage to the heart, kidneys and other organs.

4. Heart failure: A condition in which the heart cannot effectively pump blood to meet the needs of the body. Symptoms of heart failure include shortness of breath, fatigue, swelling of the legs and ankles.

5. Arrhythmia: Cardiac rhythm. Arrhythmia can be harmless or life -threatening.

C. Natural dietary supplements for the health of the cardiovascular system:

1. Omega-3 fatty acids: Reduce the level of triglycerides, improve the function of the endothelium (inner shell of blood vessels), reduce blood pressure and have anti -inflammatory properties.

2. Coenzim Q10 (COQ10): The antioxidant, which supports energy metabolism in the heart cells and protects them from damage. COQ10 can help improve heart function and reduce the risk of heart failure.

3. Magnesium: Helps regulate blood pressure, maintains a healthy heart rhythm and improves endothelium function.

4. Potassium: Helps regulate blood pressure and supports a healthy heart rhythm.

5. Red yeast rice: Contains Monacoline K, which reduces cholesterol. Red yeast rice should be used with caution and under the control of a doctor, as it can cause side effects.

6. Garlic: Reduces blood pressure, improves endothelium function and reduces cholesterol.

7. Hawthorn: It expands blood vessels, improves blood flow and strengthens the heart muscle.

8. Vitamin K2: Helps prevent calcium deposition in arteries and supports the elasticity of blood vessels.

9. Resveratrol: An antioxidant that protects the heart cells from damage and improves the function of the endothelium.

10. Plant Stanols and sterols: Block the absorption of cholesterol in the intestines and reduce its level in the blood.

V. Health of the urinary system

A. Features of female anatomy:

1. Shorter urethra: In women, urethra (urethra) is shorter than in men, which facilitates the penetration of bacteria into the bladder and increases the risk of urinary tract infections (IMP).

2. Proximity to the anus and vaginal: The proximity of the urethra to the anus and vagina also increases the risk of bacteria entering the bladder.

3. Hormonal changes: Hormonal changes associated with the menstrual cycle, pregnancy and menopause can affect the health of the urinary system and increase the risk of imp.

B. Common diseases:

1. Urinary tract infections (IMP): The most common disease of the urinary system in women. IMP is caused by bacteria, such as E. coli, which fall into the bladder. Symptoms of the IMP include frequent urination, burning during urination, pain in the lower abdomen and muddy urine.

2. Cystitis: Inflammation of the bladder, which is often caused by a bacterial infection.

3. Pyelonephritis: Inflammation of the kidneys, which is usually the result of a bacterial infection spreading from the bladder.

4. Urine incontinence: Involuntary urine loss. There are various types of urinary incontinence, including stress incontinence (caused by cough, sneezing or physical activity), urgent incontinence (caused by a sudden and strong call to urination) and mixed incontinence (combination of stress and urgent incontinence).

5. Interstitial cystitis: The chronic disease of the bladder, characterized by pain in the bladder, frequent urination and urination.

C. Natural dietary supplements for the health of the urinary system:

1. Cranberry: Contains pro -Aantocyanidines that prevent the attachment of bacteria to the walls of the bladder and help prevent the IMP.

2. D-mannose: Sugar, which also prevents the attachment of bacteria to the walls of the bladder and helps to prevent imp.

3. Probiotics: They support a healthy microflora of the vagina and intestines, which can help prevent the IMP.

4. Vitamin C: Strengthens the immune system and helps to fight infections.

5. Goldenger: It has diuretic and antibacterial properties and can help with imp.

6. Parsley: It has diuretic properties and can help wash bacteria from the urinary tract.

7. Bear ears: They have antibacterial and anti -inflammatory properties and can help with imp. Bear ears should be used with caution and under the control of a doctor, as they can be toxic with prolonged use.

8. Pumpkin oil: It can help improve the function of the bladder and reduce the symptoms of urinary incontinence.

9. Herbal fees: Herbal fees containing cranberries, golden -powered, parsley and other herbs can help with IMP and other diseases of the urinary system.

10. Hyaluronic acid: It can help restore the mucous membrane of the bladder and reduce the symptoms of interstitial cystitis.

VI. The health of the digestive system

A. Features of female digestion:

1. The influence of hormones: Hormonal changes associated with the menstrual cycle, pregnancy and menopause can affect digestion in women. For example, progesterone, which is produced in large quantities during pregnancy, can slow down digestion and cause constipation.

2. Slow metabolism: Women, as a rule, have a slower metabolism than in men, which can lead to constipation and other digestive problems.

3. Tendency to certain diseases: Women are more prone to the development of certain diseases of the digestive system, such as irritable bowel syndrome (SRK) and inflammatory intestinal diseases (BCC).

B. Common problems:

1. Constipation: A rare or difficult chair. Constipation can be caused by various factors, including insufficient consumption of fiber and water, a sedentary lifestyle, stress and some drugs.

2. Bloating: The feeling of bursting and discomfort in the abdomen. Bloating can be caused by various factors, including overeating, the use of certain products, such as legumes and carbonated drinks, and SRK.

3. Diarrhea: Frequent and liquid chair. Diarye can be caused by various factors, including infections, food poisoning, stress and some drugs.

4. Irritable intestine syndrome (SRK): A chronic digestive system characterized by abdominal pain, bloating, constipation or diarrhea.

5. Inflammatory diseases of the intestine (BCC): A group of chronic diseases characterized by inflammation in the digestive tract. The BIC includes Crohn’s disease and ulcerative colitis.

C. Natural dietary supplements for the health of the digestive system:

1. Probiotics: They support a healthy intestinal microflora and help improve digestion.

2. Prebiotics: They are food for probiotics and help them grow and multiply in the intestines.

3. Food fibers: Improve intestinal motility and help prevent constipation.

4. Digestive enzymes: They help to break down food and improve the absorption of nutrients.

5. Peppermint: It has antispasmodic properties and can help reduce abdominal pain and bloating.

6. Ginger: It has anti -inflammatory properties and can help reduce nausea and vomiting.

7. Chamomile: It has soothing properties and can help reduce stress and improve digestion.

8. Aloe Vera: It has anti -inflammatory and healing properties and can help with BCC.

9. Glutamine: An amino acid that can help restore the intestinal mucosa and improve digestion.

10. Turmeric: It has anti -inflammatory properties and can help with OZK and other diseases of the digestive system.

VII. Nervous system health and mental health

A. The influence of hormones on the mood and cognitive functions:

1. Estrogens: Estrogens affect mood, cognitive functions and sleep. A decrease in estrogen levels, for example, during menopause, can lead to mood swings, depression, anxiety and memory problems.

2. Progesterone: Progesterone has a calming effect and can help reduce anxiety and improve sleep.

3. Cortisol: Chronic stress can lead to an increase in the level of cortisol, which can violate the hormonal balance and negatively affect mood, cognitive functions and sleep.

B. Common problems:

1. Depression: Disorder of mood, characterized by a sense of sadness, loss of interest in life, fatigue and sleep problems.

2. Anxiety: Feeling anxiety, nervousness and fear.

3. Insomnia: Difficulties with falling asleep or maintenance of sleep.

4. Stress: The body’s reaction to physical or emotional factors that require adaptation.

5. Migraine: A severe headache, which is often accompanied by nausea, vomiting and sensitivity to light and sound.

C. Natural dietary supplements for the health of the nervous system and mental health:

1. Magnesium: Soothes the nervous system and helps reduce anxiety, stress and insomnia.

2. B vitamins B: They support the health of the nervous system and help improve mood and cognitive functions.

3. Omega-3 fatty acids: Improve the function of the brain and help reduce depression and anxiety.

4. 5-HTP (5-hydroxyryptophan): Precursor Serotonin, neurotransmitter, who plays an important role in the regulation of mood, sleep and appetite.

5. L-theanine: An amino acid that has soothing properties and can help reduce anxiety and improve concentration.

6. Melatonin: The hormone that regulates the cycle of sleep and wakefulness.

7. Valerian: It has soothing properties and can help reduce anxiety and improve sleep.

8. Chamomile: It has soothing properties and can help reduce stress and improve sleep.

9. St. John’s wort: It has antidepressant properties and can help reduce the symptoms of depression. St. John’s wort can interact with some drugs, so it should be used with caution and under the control of a doctor.

10. Ashwaganda: Adaptogen, which helps reduce stress, improve mood and energy.

VIII. Health of the skin, hair and nails

A. The influence of hormones on the appearance:

1. Estrogens: Estrogens support the elasticity of the skin, moisturize it and stimulate collagen production. A decrease in estrogen levels, for example, during menopause, can lead to dry skin, wrinkles and thinning of hair.

2. Testosterone: A high level of testosterone can lead to acne, oily skin and hirsutism (excess hair growth on the body).

3. Thyroid hormones: Disorders of the thyroid gland can lead to dry skin, hair loss and fragility of nails.

B. Common problems:

1. Acne: Inflammatory skin disease characterized by acne, acne and black dots.

2. Dry skin: A condition in which the skin loses moisture and becomes dry, flaky and itchy.

3. Wrinkles: Lines and folds on the skin that appear with age.

4. Hair loss: Hair loss that can be caused by various factors, including hormonal imbalance, stress, nutrient deficiency and some diseases.

5. Fitty nails: Nails that easily break and relax.

C. Natural dietary supplements for the health of the skin, hair and nails:

1. Collagen: The main structural protein contained in the skin, hair and nails. Collagen helps maintain skin elasticity, strengthens hair and nails.

2. Hyaluronic acid: Moisturizes the skin and helps to reduce wrinkles.

3. Vitamin C: An antioxidant that protects the skin from damage caused by free radicals and stimulates the production of collagen.

4. Vitamin E: Antioxidant that protects the skin from damage