Dietary dietary supplements for women’s hormonal balance in women: detailed guide
Chapter 1: Hormonal Balance – Women’s Health
The hormonal balance is a complex and dynamic system that determines many aspects of female health, from reproductive function and metabolism to mood and cognitive abilities. Hormones produced by endocrine glands (ovaries, thyroid gland, adrenal glands, pituitary gland, hypothalamus) act as chemical messengers, transmitting signals between cells and organs. The imbalance, even insignificant, can lead to a wide range of health problems.
1.1. Key hormones and their functions:
- Estrogens (estradiol, estrone, estriol): The main female sex hormones produced by the ovaries. They play a key role in the development of secondary sexual characteristics, regulation of the menstrual cycle, maintaining bone density, affect the mood and cognitive functions, as well as the health of the cardiovascular system. Estradiol is the most active estrogen in reproductive age.
- Progesterone: The hormone produced by the yellow body after ovulation. He prepares the uterus for implantation of a fertilized egg and supports pregnancy. Progesterone also plays a role in regulating the menstrual cycle, improving sleep and reducing anxiety.
- Testosterone: Although it is considered a male hormone, testosterone is also present in women in small quantities. It is important for libido, energy, muscle mass and bone health. Excess testosterone can lead to undesirable effects such as acne, hirsutism (excess hair growth) and menstrual disorders.
- Lutheinizing hormone (LH) and follicle -stimulating hormone (FSH): These hormones are produced by the pituitary gland and regulate the ovarian function. LH causes ovulation, and FSG stimulates the growth of follicles in the ovaries.
- Thyroid hormones (T3, T4): Regulate metabolism, energy, body temperature and many other functions. Thyroid dysfunction can seriously affect the hormonal balance and general health.
- Cortisol: The stress hormone produced by the adrenal glands. Chronic stress can lead to excess cortisol production, which can disrupt the hormonal balance and lead to various health problems.
- Insulin: A hormone that regulates blood sugar. Insulin resistance, the condition in which the cells become less sensitive to insulin can disrupt the hormonal balance and lead to ovarian polycystic ovarian (PCA) and other problems.
- Prolactin: A hormone that stimulates milk production. An increased level of prolactin (hyperprolactinemia) can disrupt the menstrual cycle and make conception difficult.
1.2. Factors affecting the hormonal balance:
Many factors can affect the hormonal balance of a woman:
- Age: Hormonal levels change during the life of a woman, especially during periods of puberty, pregnancy, after childbirth and during menopause.
- Nutrition: Insufficient or unbalanced nutrition can lead to a deficiency of the necessary nutrients that are involved in the production of hormones.
- Stress: Chronic stress can disrupt the work of the hypothalamic-pituitary-adrenal axis (GGN-OS), which can lead to hormonal imbalances.
- Physical activity: The disadvantage or excess of physical activity can affect the hormonal balance.
- Dream: The lack of sleep can disrupt the production of hormones, especially cortisol and melatonin.
- Weight: Excess weight or insufficient weight can disturb the hormonal balance.
- Diseases: Some diseases, such as PCO, diseases of the thyroid gland and pituitary tumors, can disrupt the hormonal balance.
- Medicines: Some drugs, such as hormonal contraceptives and antidepressants, can affect hormonal balance.
- Endocrine destroyers: The chemicals contained in plastic, pesticides and cosmetics can simulate or block the effect of hormones, violating the hormonal balance.
1.3. Signs of hormonal imbalance:
Signs of hormonal imbalance can be diverse and vary depending on which hormones are affected. Some common features include:
- Irregular menstrual cycle: Too frequent, too rare, too abundant or painful menstruation.
- Premenstrual syndrome (PMS): Strong mood swings, irritability, bloating, headaches and other symptoms that occur before menstruation.
- Acne: Acne, especially in the area of the chin and jaw.
- Covered To: Excessive hair growth on the face, chest and other areas of the body.
- Hair loss: The thinning of the hair on the head.
- Weight gain: Difficulty in weight loss or inexplicable weight gain.
- Fatigue: A constant feeling of fatigue and lack of energy.
- Insomnia: Difficulties with falling asleep or maintenance of sleep.
- Mood swings: Anxiety, depression, irritability.
- Libido decrease: Decrease in sex drive.
- Dry vagina: Insufficient production of vaginal lubrication.
- Tucks: Sensation of heat and redness of the face, especially during menopause.
- Night sweating: Abundant sweating during sleep.
- Infertility: Difficulties with conception.
- Headaches: Frequent headaches or migraines.
Chapter 2: Bades to maintain hormonal balance – review
Bades (biologically active additives) can be a useful addition to a healthy lifestyle to maintain hormonal balance. It is important to understand that dietary supplements are not medicines and cannot replace traditional medical treatment. Before taking any dietary supplements, it is necessary to consult a doctor in order to verify their safety and effectiveness, as well as exclude possible contraindications and interactions with drugs.
2.1. Classification of dietary supplements for hormonal balance:
Bad for hormonal balance can be classified according to their main components and mechanisms of action:
- Phytoestrogens: Plant compounds that simulate the action of estrogens.
- Grasses affecting the hormones of the pituitary gland: Plants that can affect the production of LH and FSH.
- Adaptogens: Plants that help the body adapt to stress and support the adrenal function.
- Vitamins and minerals: The nutrients necessary for the production and metabolism of hormones.
- Probiotics: Useful bacteria that maintain intestinal health and can affect hormonal balance.
- Omega-3 fatty acids: Unsaturated fatty acids that have anti -inflammatory properties and can maintain hormonal balance.
2.2. A detailed review of the main dietary supplements:
- Soy and isoflavon soy: Soya contains isoflavons that are phytoestrogens. They can help reduce the symptoms of menopause, such as tides and night sweating. SOI isoflavones are associated with estrogen receptors in the body, exerting a weak estrogenic effect. It is important to note that soy can cause allergic reactions in some people, and it should be used with caution.
- Red Clover: Another source of phytoestrogens that can help reduce the symptoms of menopause. Red clover contains isoflavon, such as biohanin A, formononetin, Dizin and genestoin. Studies show that the red clover can be effective for reducing tides and night sweating, as well as to improve bone density.
- Diagil medicinal (Dong Kuai): It is traditionally used in Chinese medicine to treat gynecological problems. It is believed that Diagil medicinal can help regulate the menstrual cycle, reduce painful menstruation and relieve PMS symptoms. However, additional studies are needed to confirm these effects. Diagil medicinal can affect blood coagulation and is not recommended for people taking anticoagulants.
- Vitex sacred (Abraham tree, Chasteberry): It is widely used to treat PMS, irregular menstruation and infertility. The sacred vitex acts on the pituitary gland, stimulating the production of LH and suppressing the production of FSH. This can help normalize the ratio of estrogen and progesterone. The sacred vitex can also reduce the level of prolactin.
- Black Come (cimicifuga): It is used to alleviate the symptoms of menopause, such as tides, night sweating and mood swings. Black cranes do not contain phytoestrogens, but it is believed that it affects neurotransmitters in the brain that regulates body temperature and mood. It is important to note that black clans can cause side effects, such as stomach disorder and headaches.
- Maki root of Peruvian: It is considered an adaptogen and an aphrodisiac. Maki root can help increase energy, improve libido and reduce stress. Some studies show that Maki root can also help improve fertility.
- Ashwaganda (withania somnifera): A powerful adaptogen that helps the body adapt to stress and reduces the level of cortisol. Ashvagand can also improve sleep, increase energy and improve cognitive functions.
- Rodiola pink: Another adaptogen that helps the body adapt to stress and increases resistance to physical and mental stress. Rhodiola pink can also improve mood and reduce fatigue.
- Vitamin D: It is important for the health of bones, the immune system and hormonal balance. Vitamin D helps regulate the level of calcium in the blood and plays a role in the production of hormones. Vitamin D deficiency can lead to various health problems, including menstrual disorders and a decrease in fertility.
- B vitamins B: Important for energy exchange, nervous system and the production of hormones. Vitamin B6, in particular, can help reduce PMS symptoms.
- Magnesium: It is important for many body functions, including the regulation of blood sugar, blood pressure and nervous system. Magnesium can also help reduce PMS symptoms and improve sleep.
- Zinc: It is important for the immune system, healing of wounds and the production of hormones. Zinc can also help reduce acne and improve fertility.
- Selenium: It is important for the function of the thyroid gland. Selenium helps to turn T4 into T3, the active form of the hormone of the thyroid gland.
- Probiotics: Useful bacteria that maintain intestinal health. A healthy intestine is important for hormonal balance, since it is involved in the metabolism of estrogens. Probiotics can also help reduce inflammation and improve the immune system.
- Omega-3 fatty acids (EPA and DHA): They have anti -inflammatory properties and can maintain hormonal balance. Omega-3 fatty acids can also help reduce PMS symptoms and improve mood.
- Inositol: Often used to treat PCOS. Inositol can help improve insulin resistance, reduce testosterone levels and normalize the menstrual cycle.
- Borovaya uterus (Orthilia Secunda): It is traditionally used in Russian folk medicine to treat gynecological problems. It is believed that the boron uterus can help improve fertility, regulate the menstrual cycle and reduce inflammation. However, additional studies are needed to confirm these effects.
2.3. How to choose dietary supplement:
The choice of dietary supplement for hormonal balance is an individual process that should take into account your symptoms, health status and goals.
- Consult a doctor: This is the most important step. The doctor can conduct an examination, evaluate your hormonal levels and help you choose a dietary supplement that is right for you.
- Learn the information: Read the information about various dietary supplements, their advantages, side effects and drug interactions.
- Choose a quality product: Buy dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency.
- Start with a low dose: Start with a low dose and gradually increase it until you reach the desired effect.
- Follow your symptoms: Pay attention to how you feel after the start of admission of dietary supplements. If you notice any side effects, stop taking the dietary supplement and consult your doctor.
- Be patient: It may take several weeks or months to see the results from the admission of dietary supplements.
2.4. Possible side effects and contraindications:
It is important to remember that dietary supplements are not harmless and can cause side effects in some people. Some common side effects include stomach disorder, headaches and allergic reactions.
Some dietary supplements can also interact with medicines. For example, a drug diagil can affect blood coagulation and is not recommended for people taking anticoagulants. The sacred vitex can interact with hormonal contraceptives.
Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude possible contraindications and interactions with drugs.
2.5. Bades and various stages of a woman’s life:
- Puberty: During puberty, it is important to ensure the sufficient receipt of vitamins and minerals necessary for growth and development. Vitamin D, calcium, zinc and B vitamins are especially important.
- Reproductive age: At the reproductive age, dietary supplements can be useful for regulating the menstrual cycle, alleviating the symptoms of PMS and increasing fertility. Vitex is sacred, inositol and omega-3 fatty acids can be useful during this period.
- Pregnancy and lactation: During pregnancy and lactation, it is important to be careful when taking dietary supplements. Some dietary supplements can be harmful to the fetus or baby. Folic acid, iron and vitamin D are especially important during this period.
- Perimenopausa and menopause: During the period of perimenopause and menopause, dietary supplements can be useful to relieve symptoms, such as tides, night sweating and mood swings. Soy, red clover and black claw can be useful during this period.
Chapter 3: Diet and lifestyle for hormonal balance
Bades can be a useful addition, but diet and lifestyle play a decisive role in maintaining a hormonal balance.
3.1. Food for hormonal health:
- Balanced diet: Eat a variety of foods rich in fruits, vegetables, whole grains, low -fat proteins and healthy fats.
- Limit the consumption of processed products, sugar and saturated fats: These products can contribute to inflammation and violation of hormonal balance.
- Increase fiber consumption: Fiber helps regulate blood sugar and improves digestion, which can contribute to hormonal balance.
- Use products rich in phytoestrogens: Soya, flax, sesame seeds and whole grain products contain phytoestrogens that can help reduce the symptoms of menopause.
- Support the water balance: Drink enough water during the day to maintain hydration of the body.
- Include products rich in vitamins and minerals in the diet: Vitamin D, B vitamins, magnesium, zinc and selenium are important for hormonal health.
3.2. Physical activity:
- Regular exercises: Do physical exercises for at least 30 minutes of most days of the week. Physical exercises help reduce stress, improve sleep and maintain healthy weight, which can contribute to hormonal balance.
- Combine cardio and strength training: Cardio training help to burn calories and improve the cardiovascular system, and strength training helps to increase muscle mass and strengthen the bones.
- Avoid overtraining: Excessive training can lead to hormonal imbalance.
3.3. Stress management:
- Determine the sources of stress: Identify the factors that cause stress in your life.
- Practice relaxation techniques: Meditation, yoga, breathing exercises and massage can help reduce stress.
- Farm up: Try to sleep at least 7-8 hours every night.
- Spend time in nature: Staying in nature can help reduce stress and improve mood.
- Take a hobby: Find classes that you like and which help you relax.
- Seek for help: If you cannot cope with stress yourself, seek help from a psychologist or therapist.
3.4. Dream:
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a calm sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Do not use electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin, hormone, which regulates sleep.
3.5. Avoid endocrine destroyers:
- Use glass or stainless containers to store food: Avoid the use of plastic containers, especially when heating food.
- Choose natural cosmetics and personal hygiene products: Avoid products containing parabens, phthalates and other endocrine destroyers.
- Wash fruits and vegetables: Wash fruits and vegetables to remove pesticides.
- Use filtered water: Filted water can help remove endocrine destructors from drinking water.
Chapter 4: Alternative methods for maintaining hormonal balance
In addition to dietary supplements, diets and lifestyle, there are other alternative methods that can help maintain hormonal balance.
4.1. Acupuncture:
Acupuncture is a method of traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. It is believed that acupuncture can help improve the hormonal balance, stimulating the production of endorphins and other neurotransmitters that affect the hormonal system. Acupuncture can be useful for the treatment of PMS, irregular menstruation, infertility and symptoms of menopause.
4.2. Traditional Chinese medicine (TKM):
TCM is a complex treatment system that includes acupuncture, herbal medicine, diet and lifestyle. In TCM, it is believed that hormonal imbalances are associated with an imbalance of qi energy in the body. TCM seeks to restore this balance using various treatment methods.
4.3. Ayurveda:
Ayurveda is an ancient system of medicine that arose in India. In Ayurveda, it is believed that hormonal imbalances are associated with the imbalance of three dosh – cotton, Pitt and Kapha. Ayurveda seeks to restore this balance with a diet, herbs, yoga and meditation.
4.4. Homeopathy:
Homeopathy is a system of medicine, which is based on the principle of “like this.” Homeopathic preparations are made of heavily diluted substances, which are believed to stimulate their own healing forces of the body. Homeopathy can be useful for the treatment of various hormonal problems.
4.5. Massage:
Massage can help reduce stress, improve blood circulation and relax muscles. This can contribute to the hormonal balance, especially if the massage is aimed at the abdomen and pelvis.
Chapter 5: The importance of consulting a doctor
Maintaining hormonal balance is a complex process that requires an individual approach. It is important to understand that the information presented in this article is not intended to replace a consultation with a doctor.
5.1. When to see a doctor:
Contact the doctor if you have any signs of hormonal imbalance, such as irregular menstrual cycle, strong mood swings, acne, hirsuting, hair loss, weight increase, fatigue, insomnia, decrease in the library, dryness of the vagina, flare, night sweating or infertility.
5.2. Diagnosis of hormonal imbalance:
The doctor can conduct an examination, ask you questions about your medical history and symptoms, as well as prescribe blood tests to assess the level of hormones.
5.3. Hormonal imbalance treatment:
Depending on the cause and severity of hormonal imbalance, the doctor can recommend various treatment methods such as hormonal therapy, drugs, a change in lifestyle and/or dietary supplements.
5.4. The importance of an individual approach:
It is important to understand that there is no universal solution to maintain hormonal balance. Treatment should be individual and take into account your specific symptoms, state of health and goals.
5.5. Long -term observation:
After the start of treatment, it is important to regularly visit a doctor to control hormonal levels and evaluate the effectiveness of treatment.
This detailed leadership provides comprehensive information about dietary supplements for female hormonal balance, as well as about a diet, lifestyle and alternative methods that can help maintain hormonal health. Remember that consultation with a doctor is a necessary step before taking any dietary supplements or a change in lifestyle.