Wang Xiaoxiao (pseudonym), a 45-year-old career woman, has a life full of challenges and pressures. Recently, she has found herself with a lot of mood swings, always having trouble falling asleep at night, and feeling exhausted when she wakes up in the morning. She began to notice herself in the mirror, no longer smooth and firm, but showing dryness and fine lines.
- Editor: Mitake
After some investigation, Wang Xiaoxiao (pseudonym) learned that these problems may be caused by a drop in estrogen levels. Her friend shared some professional wellness knowledge: "Did you know? Estrogen is not only related to our reproductive health, but also plays an indispensable role in emotional regulation, maintenance, and bone strength maintenance. ”
Wang Xiaoxiao (not her real name) decided to take some steps to adjust her lifestyle. She increased her intake of foods containing omega-3 fatty acids, such as deep-sea fish and flaxseed oil, to moisturize**. At the same time, she began experimenting with moderate aerobic exercise such as brisk walking every week to boost the natural production of estrogen.
With the passage of time, Wang Xiaoxiao's (pseudonym) mood swings have gradually eased, and ** has regained its dewy glow. She is pleased with herself: "It turns out that life can be changed for the better by simply adjusting your diet and exercising. I'm going to keep it up! ”
01 Five common problems in women
First of all, the emotional roller coaster is not only a matter of mood, but also a physiological response to hormonal changes in the body. Estrogen regulates the areas of the brain that control mood, and when its levels drop, mood swings can be as erratic as sitting on a roller coaster.
Secondly, **urgency. Estrogen helps maintain moisture and elasticity, but when its levels drop, it can become dry, lose its elasticity, and fine lines and wrinkles are more visible.
Third, the skeletal alert. Estrogen plays a key role in maintaining bone density and bone health. Estrogen deficiency can lead to an increased risk of osteoporosis.
Fourth, changes in heart conditions. The protective effect of estrogen on the cardiovascular system should not be overlooked, helping to maintain the elasticity of blood vessels and reduce bad cholesterol levels. As estrogen levels decline, so does the risk of heart disease and vascular problems.
Finally, sleep quality declines. Estrogen deficiency can lead to decreased sleep quality, interfere with nighttime rest, and cause fatigue and difficulty concentrating during the day.
03Deal with minor problems caused by estrogen deficiency
First and foremost, dietary modification is a basic and effective strategy. In particular, foods containing phytoestrogens (phytoestrones), such as soy products, flaxseeds, and sesame seeds, can naturally and gently regulate estrogen levels in the body without the need for medication.
Second, moderate exercise is another key to maintaining estrogen balance. Moderate-intensity aerobic exercise, such as brisk walking, swimming or cycling, as well as strength training, can boost the body's natural production of estrogen. Regular exercise can also improve sleep quality and reduce stress levels, which are important factors in maintaining estrogen levels.
The art of living is also part of regulating estrogen. Stress and sleep quality have a direct impact on estrogen levels. Learning effective stress management techniques, such as deep breathing, meditation, or yoga, is essential for maintaining hormonal balance. At the same time, ensuring adequate quality sleep, 7-9 hours per night, can help the body recover and adjust hormone levels and reduce the effects of estrogen deficiency.
Finally, hormone replacement** (HRT) may be considered for some women with more severe estrogen deficiency symptoms. However, the choice of HRT needs to be based on the individual's health condition, family medical history, and professional advice from a doctor.
Counting the small problems that estrogen deficiency can cause, we deeply realize that they are not simple experiences, but signals from the body to ask for help. In this long journey of wellness, we should treat our body like a beloved friend, listen to its needs, and care for every corner of it.