"Every woman is a dancer of time, and at the age of 45, they will be faced with a special dance – a dance with hormones. At this turning point, our bodies begin to interpret different melodies, especially estrogen – a key player in women's health. But as we age, the natural decline in estrogen seems to suggest an invisible crisis. ”
Estrogen not only plays a key role in fertility throughout a woman's life course, but it also profoundly affects our bone health, cardiovascular system, and even emotional balance. After the age of 45, as estrogen levels gradually decline, these hidden changes behind the physiological arena begin to surface, affecting every woman's health and quality of life.
Four categories of foods that have a negative impact on estrogen.
Foods high in sugar are not only the enemies of weight management, but they can also be disruptors of estrogen balance. Too much sugar can interfere with the normal functioning of the endocrine system, especially insulin. Increased insulin resistance may indirectly affect estrogen synthesis and metabolism. In short, reducing sugar intake not only helps maintain a healthy weight, but also promotes hormone balance.
Caffeine is an integral part of many people's daily lives, but excessive intake may have an impact on hormone balance. Studies have shown that caffeine may affect estrogen levels, especially during menstruation. Women over the age of 45 are advised to moderately reduce their intake of coffee and caffeinated beverages to mitigate the potential impact on hormonal balance.
High-fat foods, especially those rich in saturated and trans fats, can adversely affect estrogen levels. These fat types affect hormone synthesis and secretion, which can lead to endocrine imbalances. Choosing healthy fats**, such as olive oil and deep-sea fish, can help maintain hormonal balance.
Processed meat products often contain additives and preservatives that can interfere with a woman's hormonal balance. Long-term intake of processed meats, such as bacon, sausages, etc., may adversely affect estrogen levels. It is recommended to choose natural, unprocessed meat as a protein** to help maintain hormonal health.
Table wisdom for hormone balance: food choices that add to your health.
As we age, especially after the age of 45, women's bodies undergo many changes, among which the decline in estrogen levels is a factor that cannot be ignored. Adjusting your eating habits and choosing the right foods can help alleviate a variety of problems that may arise during this process. Below, we'll take a look at some of the foods that help maintain hormonal balance and how to achieve this in your daily diet.
Phytoestrogens, scientifically known as phytoestrens, are structurally similar to estrogen in the human body and can mimic the effects of estrogen to some extent. Common foods containing phytoestrogens include legumes (e.g., soybeans, black beans), grains (e.g., flaxseeds, wheat germ), and certain vegetables and fruits (e.g., apples, carrots). Incorporating these foods into your daily diet can help regulate your body's hormone levels.
Omega-3 fatty acids are essential for maintaining hormone balance. They are found in oily fish (e.g., salmon, mackerel), nuts (e.g., walnuts, flaxseeds), and certain vegetable oils (e.g., flaxseed oil, canola oil). Moderate intake of these foods can help reduce inflammation and other related symptoms associated with hormone imbalances.
High-fiber foods are essential for maintaining gut health and hormone excretion. They help to maintain stable blood sugar levels and reduce the body's dependence on bad foods. Whole grains, vegetables, fruits, and legumes are all high-quality fibers**.
Antioxidants help reduce free radical damage, thereby protecting the body's cells, including those involved in hormone production and regulation. Blueberries, strawberries, cherries, nuts and green vegetables are all rich in these substances.
Estrogen's allies: a smart adjustment to your lifestyle.
When we talk about women's health, especially estrogen regulation after the age of 45, lifestyle modifications play a crucial role in addition to diet. At this age, making smart changes to your daily habits can not only help maintain a balance of hormone levels, but also enhance overall health and quality of life.
Exercise is a natural way to regulate hormone levels. Moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, can increase the body's metabolic rate while helping to maintain weight and reduce menopausal symptoms. In addition, light strength training is also important because it helps to increase muscle mass, which increases basal metabolic rate and indirectly affects hormone levels.
Good sleep quality is essential for maintaining hormonal balance. Lack of sleep or poor sleep quality can interfere with the body's hormone production, including estrogen. It is recommended to get 7 to 8 hours of quality sleep per night. Sleep quality can be improved by avoiding caffeine intake, making sure your bedroom is quiet and comfortable, and following a regular sleep schedule.
Long-term stress can seriously affect hormone balance, especially estrogen levels. Practicing meditation, yoga, or deep breathing can be effective in lowering stress hormone levels, which can help maintain hormone balance. Engaging in regular relaxation activities, such as reading, walking, or enjoying hobbies, is also an effective way to reduce stress.
An active social life is essential for mental health, which in turn directly affects the body's hormone levels. Staying connected to family and friends, participating in community events or joining interest groups can all have a positive impact on hormone levels by providing emotional support and reducing loneliness.