Health Network, For Public Health Hi, you are listening to audio on mangyte.vn website 10 Ways to Balance Natural Hormones Hormonal imbalance has had a significant impact on health. Here are some tips for natural hormonal balance. Eat more healthy fats. Eating a variety of foods rich in healthy fatty acids is the key to maintaining your hormones. Your body needs a variety of fats to produce hormones, including saturated fats and cholesterol. These essential fats not only promote the production of hormones, but also limit inflammation, promote metabolism and lose weight. Healthy fats such as: coconut oil, avocado, avocado from wild herb and salmon. The dishes are made from coconut, have anti-bacterial effect, and burn fat build up in the body. Avocados have the potential to improve cardiovascular health, reduce inflammation, control appetite, and contribute to the supply of fiber, and nutrients such as potassium. Salmon is also very impressive with its nutritional content table, as it is one of the best sources of omega-3 fatty acids, a component known to reduce inflammation, and support cognitive functions. Avocados have the potential to improve cardiovascular health, reduce inflammation, control appetite and contribute to the supply of fiber, and nutrients such as potassium. 2. Supplementing herbs, enhancing energy, and resilience, Adaptogen. The first known adaptogen, by the former Soviet Union pharmacist Lazarev in 1947, was later described: Products that are metabolized, naturally derived, increase the adaptability of the body, with environmental factors, and avoid losses due to these factors. Modern medicine has found many proofs, proving that adaptogen has positive benefits, and can be safe for long-term use. But to be considered an adaptogen, must ensure the criteria such as:not harmful to the user, good effect on the whole body, It creates a balanced, internal balance, reduces stress, normalizes body systems, and promotes optimal antioxidant status. In addition to enhancing immune function and anti-stress, research shows that different adapotogens, such as medicinal mushrooms, ginseng, tea leaves, licorice, Indian ginseng, royalties, and so on. May: • Improves thyroid function. Lower Cholesterol Naturally. • Reduce anxiety and depression. • Reduce brain cell degeneration. • Stabilize blood sugar levels and insulin levels. • Supports adrenal function. 3. Balance Omega-3 and Omega-6. From the beginning of the 20th century, the shift to omega-3 fatty acids, in place of omega-6 fatty acids, in our diets has skyrocketed. Because, people are no longer increasing the amount of omega-3 foods, during this time, Replacing food with omega-6, it has created an “attack” of chronic inflammation, sweeping through our society. It is the lack of balance between fatty acids in the diet, which is the main reason for this. Omega-3 fatty acids are an important component of brain cells, and are important for signaling, to the cells in the brain. Studies have shown that omega-3 fatty acids, which protect against hippocampal hypoxia, reduce inflammation. Another study from Pennsylvania State University showed that the 1:1 ratio between omega-3 / omega-6, The body’s gold ratio, which jumps to a 10:1 to 20:1 ratio between these two fatty acids, is one of the major nutritional causes of many diseases in the United States. Omega-6 vegetable oils such as sunflower, maize, canola, soybeans and peanuts should be minimized, and replaced with natural omega-3 sources, such as wild fish, flaxseed, chia seeds, walnuts, and grass animal products. Fish omega-3 rich. Improve and heal bad digestive syndromes. Leukemia leak not only affects the digestive tract, but also causes hormonal problems. Digestive problems have been shown to be associated with the stimulation of autoimmune responses, including arthritis and thyroid disorders. When undigested food particles, such as gluten, leaked through your intestines into the bloodstream, It causes inflammation and affects the entire body, especially glands, such as the thyroid gland, which are very susceptible to infection. Most people with gut syndrome are leaking, often deficient in intestinal bioavailability. Probiotics are healthy bacteria that can improve the production and regulation of important hormones, like insulin, ghrelin and leptin. Keep away from potentially harmful foods, digestive system such as processed foods, gluten, sugar and replace with the top foods, supplements support the healing of gut like: bones, fermented vegetables, high fiber foods, such as vegetables and seeds. In addition, the addition of digestive enzymes and probiotics, can help improve your bowel membrane, so it can balance hormones. Removes toxic products stored in the kitchen, cosmetics and body care products. Another way to remove toxins in your body is to avoid using conventional body care products, Produced by potentially harmful chemicals such as DEA, parabens, propylene glycol and sodium lauryl sulfate. It is better to use natural products, with ingredients such as essential oils, coconut oil, shea butter and castor oil. Another thing to consider is the use of plastic bottles and aluminum cans. Better to replace the container with stainless steel and glass. Another point to note is that teflon coated pans should be replaced soon with stainless steel, ceramic or cast iron pan. This can make a big difference when you do not measure the chemicals that come into the food you prepare. 6. Exercise. One of the best activities, which boosts your health, is the intensity of your workout. Exercise is generally good for hormonal balance, as it reduces inflammation, Can help you maintain a healthy weight, relieve stress, help regulate your appetite and support sleep. Sports boosts endorphins, testosterone, growth hormones or insulin, and can help your body regulate production, and use hormones. Exercise can also boost your immune system, allowing the cells to excrete glucose, Reduce insulin, protect you from depression and keep you alert, without caffeine. For people with hormonal imbalance, do not overdo the exercise with high intensity. Exercise in a short amount of time, about 20 minutes three times a week. Remember, each exercise can be optimal for this person, but not for others. Sleeping from 7 to 8 hours per night is ideal. Reduce stress and get enough sleep. Sleeping from 7 to 8 hours per night is ideal. Lack of sleep or disturbing your natural rhythm may be one of the worst habits, Contribute to hormonal imbalance, because hormones in your body work according to a schedule available! Cortisol, for example, is a key component of stress hormone, which is regulated at midnight. Therefore, those who go to bed late never really get to rest. Long-term use of corticosteroids and chronic stress, are three of the biggest contributors to high cortisol levels. A report published in the Journal of Endocrinology and Metabolism of India states that: Stress can lead to changes in serum levels of many hormones, including glucocorticoids, catecholamines, growth hormones, and prolactin. Sleep helps keep the stress hormone balance, builds energy and allows the body to recover properly. Excessive stress and insomnia are associated with high levels of morning cortisol, decreased immunity, trouble with work efficiency and higher sensitivity, resulting in anxiety, weight gain and depression. To maximize the hormonal function, try to go to bed at 10 o’clock, and create a sleep cycle, staying awake. 8. Stop drinking alcohol and caffeine. Moderate amounts of caffeine can be okay for some people, but drinking too much caffeine can lead to insufficient sleep. Caffeine, which can stay in your body for six hours, is a chemical that affects CNS CNS, And it increases the heart rate, increases alertness and changes the way your brain produces hormones. Ideally, you should switch to Matcha, or green tea if you need to be active. However, epidemiological studies have shown that long-term consumption of caffeine-containing beverages such as coffee and green tea, is associated with reduced risk of type 2 diabetes. One important step is to consider your drinking, which can adversely affect liver function. Alcohol can often “contribute to the dominance” of estrogen, which interferes with pancreas function, increased risk of liver disease, low testosterone levels, anxiety and malnutrition. Liver is important for hormonal balance, and more than 500 different functions in the body! 9. Vitamin D3 Supplements. According to an article in the American Journal of Clinical Nutrition, the role of vitamin D3 in promoting health is paramount. Researchers have found that vitamin D has an effect on and adapts to adaptive immune systems, innate immune system, insulin secretion of pancreatic β cells, blood pressure, brain and fetal development. Vitamin D almost acts as a hormone in the body, and is important for maintaining low levels of inflammation. This is why, people living in the dark areas are often depressed, and other seasonal health problems, unless they take vitamin D supplements. Sunshine is really the best way, to optimize the level of vitamin D. Most people should supplement, with about 2000 IU to 5000 IU of vitamin D3 per day, if they live in the dark, in the winter. 10. Contraceptives. A small pill, simple but can cause many complications. Advice, is to use other safe contraceptives, to prevent pregnancy. Research shows that the risks of using birth control pills, especially over the long term, can cause: • Bleeding between periods. • Increased risk of breast cancer. • Increased risk of uterine bleeding, blood clots, heart attacks and strokes. • Migraine. • Hypertension. • Weight gain. • Change mood. • Nausea. • benign liver tumors. • Pain in the breast. Mai Huong, Military Medical Academy, according to Dr Ax. The content of this article is coming to an end, you have questions, please share your comments below this article. Please subscribe to the Health Network channel, share this article with your friends and follow up with the next audio. Hope this article will bring you many useful things. Wish you always healthy.