Women are more suitable for fitness programs:
1. brisk walking
30 to 60 minutes of brisk walking, can promote blood circulation, improve cardiorespiratory function, reduce the incidence of heart disease, but also make the brain to get enough oxygen and nutrients to help the brain metabolism.
2. Swimming
Swimming water will have a massage effect on the body, can make the skin smooth, but also promote the deepening of human breathing, lung capacity increase; can improve heart function, improve blood circulation; can correct the bad shape; can also consume more calories of the human body, is to lose weight in shape effect is very good for a kind of exercise.
3. Yoga
Yoga is a kind of "soft" movement, can "inside and outside both cultivation". In the "outside", it focuses on exercising the flexibility and balance of the limbs; in the "inside", meditation and breathing exercises can enhance the cardiopulmonary function and stabilize the emotions through the use of thoughts and breath.
4. Aerobics
Through a long period of time (more than 20 minutes) of continuous exercise, not only to enhance cardiorespiratory fitness, but also exercise the large muscle groups, enhance the body's coordination. Aerobics includes calisthenics, combat gymnastics, Latin dance and street dance.
5. Comprehensive quality training
Comprehensive quality training is based on aerobics, intermediate and advanced fitness training. The training can be combined with some equipment, such as pedals, barbells and so on.
Endocrine in women, like fish and water. When the water and the milk are blended, the woman looks like a clear wind and a bright moon, on the contrary, it is like a withered yellow rose. Women will encounter a lot of physical troubles in their life, all related to the endocrine, it is so important but so mysterious.
Hormones and women's health are inextricably linked, because all kinds of hormonal changes are always particularly prominent in women. It is important to pay attention to women and protect your hormones.
The human body secretes more than 75 kinds of hormones, which play their respective roles in the human body. 21-22 years of age is the peak period of youth, and also the period when the function of the endocrine system is at its peak. From the age of 25, the body's hormone secretion will decrease by 15% every 10 years, the body's organs and tissues begin to age and shrink, the skin is obviously dull, and the spirit is not good. 60 years old, the hormone secretion is only about 1/5 of the young.
Lack of hormone body on the alarm
Symptom 1: insomnia headache
Performance: insomnia, dreamy, tired, headache. The nighttime hypnosis methods are exhausted, but still can not sleep. The lack of concentration and sleepiness during the day seriously affects your daily life.
Symptom 2: Irregular menstruation
Performance: "Old friends" always appear on time. The most you can do is to get caught off guard, but if you push it back, you'll have to be suspicious and count the days on your fingers or wonder if there's something wrong with the condom. It's hard to expect it, only to find that it drags on and on when it's time to go.
Symptom 3: Skin aging
Performance: Skin laxity, white skin is increasingly rough, pores are swollen and enlarged, and even the color spots also jumped out to play havoc with the mirror presents a standard "yellow face".
Symptom 4: irritability and chest tightness
Performance: panic, agitation and even mania, will be a small matter of quarrel with colleagues or family members, always put on a "unhappy" look, sometimes it is difficult to control their own emotions; sleep at night because of the chest tightness and suffocated to wake up, and in serious cases, the blood pressure will be like You can't just say "no" when you're in a bad mood.
Regulating hormones Yellow as a driving force
From the theory of traditional Chinese medicine, the human body has five organs: kidney, liver, spleen, heart and lungs, and the closest relationship with the secretion of hormones is the liver, spleen and kidneys. Kidney has the role of regulating the balance of hormone secretion, it will be the first to respond to some adverse symptoms in the body; liver is the key to support the body when the hormone secretion is out of balance; and the liver and kidney can function properly, which is entirely attributable to the spleen. So in order to improve the bad symptoms caused by hormonal imbalance, the first thing to start is to strengthen the stomach and spleen.
The Chinese medicine believes that: human is a unified organism, the five organs and the five elements, five flavors, five colors is a symbiotic relationship. Different colors of food and the human body has a yin and yang relationship with the five viscera and six bowels, the right combination of diet to help improve the secretion of hormones. For example, black, naturally salty foods correspond to the kidneys, yellow, naturally sweet foods correspond to the spleen, and green, sour foods correspond to the liver.
Yellow food strengthens the spleen
Yellow food strengthens the spleen, strengthens gastrointestinal function, restores energy, replenishes vitality, and thus relieves the symptoms of weakened hormone production in women. Yellow food is very therapeutic for the digestive system and, at the same time, helps with memory loss.
Representative foods: tofu, pumpkin, summer oranges, lemons, corn, bananas and quail eggs
Soybeans: help the stomach and intestines regain their power, and are a natural plant-based estrogen, which can help with the adjustment of female hormones. It also helps relieve symptoms of menopause and menstruation, and may prevent hormone-related cancers.
Pumpkin: boosts energy, replenishes vitality and improves metabolism.
Lemon: eliminates fatigue, improves blood circulation, increases immunity and slows down skin aging.
Persimmon: strengthens the spleen and stomach, moistens the lungs and promotes the production of fluids as well as improves cardiovascular function.
Banana: strengthens the digestive system, removes toxins from the blood, and has anti-depressant and immunity-boosting effects.
Black food for the kidneys
Black food helps to improve the metabolism and reproductive system, which are closely related to the kidneys, bladder and bones. It can regulate human physiological functions, stimulate the endocrine system, promote salivary secretion, have to promote gastrointestinal digestion and enhance hematopoietic function, also has a certain effect on delaying aging.
Representative foods: black sesame, black fungus, black beans, mushrooms, black rice, shrimp, shellfish, etc.
Black rice: nourish yin and tonify the kidney, replenish the blood and qi, increase intelligence and brain, enhance metabolism.
Black dates: enhance the body's immunity.
Black beans: tonifying the kidney, strengthening the bones and muscles, warming the stomach and intestines, brightening and energizing the eyes, and inducing diuresis and detoxification.
Black sesame: has the effect of nourishing the kidney, brain and lungs, nourishing blood and hair, and anti-aging.
Black fungus: cleansing the stomach and intestines, enhance muscle immunity.
Green food tonic liver
Green food contains chlorophyll and a variety of vitamins that are healthy for the liver. It cleanses the bowels to prevent constipation and reduces the incidence of rectal cancer. In addition, it can maintain the acid-base balance in the body and strengthen the body during stress.
Representative foods: spinach, green perilla, cabbage, celery, lettuce, leeks, broccoli and so on.
Spinach: It has the effect of nourishing blood, stopping bleeding, nourishing yin and moistening dryness as well as anti-aging and promoting cell growth.
Broccoli: can enhance the liver detoxification ability, and can improve the body's immunity, reduce the incidence of breast cancer.
Leek: can warm the liver and kidney, enhance gastrointestinal motility, and have the effect of dispersing blood and detoxification.
Keeping the kidney, liver and spleen healthy is the secret to restoring women's vitality, and keeping the spleen healthy is extremely important. If the spleen is healthy, it can well digest and absorb food that is beneficial to the kidney, liver and spleen, maintain the balance of hormone secretion, and avoid adverse conditions in the body. Therefore, yellow color food materials are the driving force to replenish hormones.
Recommended Recipes:
Pumpkin Milk Porridge Main Ingredients: pumpkin, milk, walnuts.
Lemon seafood Main ingredients: lemon, cod, eggs.
Corn porridge Main ingredients: corn residue, kidney beans, rock sugar.
Easy to make women's endocrine disorders:
Many women have faced such problems: good skin suddenly chloasma, obesity is always inadvertently visit, some sensitive parts of the body will appear lumps and other discomforts ...... In fact, this is the body's physiological function of regulator
After the age of 25, women's health began to decline, and many previously unmet problems, such as facial chloasma, breast lumps, uterine fibroids and other problems appeared one after another, and these are endocrine disorders caused by the disease. With the arrival of the summer heat, the body's metabolism is also accelerated, the body's water and nutrient consumption increased, coupled with the heat and difficult to sleep, more likely to cause female endocrine disorders.
The endocrine system is the regulator of the body's physiological functions, which plays a role in the human body through the secretion of hormones. For example, during a woman's menstrual period, progesterone will increase while estrogen will decrease accordingly. However, if for some reason the endocrine glands secrete too much or too little hormone, metabolic dysfunction will result in endocrine disorders, leading to endocrine diseases. These diseases not only harm women's beauty, but also damage their physical and mental health. The fact that women are more sensitive, emotionally unstable, and prone to depression, impatience, overthinking, these factors are prone to disrupt the flow of qi and blood, which may be the reason why women are susceptible to endocrine disorders.
Endocrine disorders represent an unstable state of hormones, regulating endocrine mainly from diet, exercise, supplemented by medication if necessary, to develop good eating habits, eat more fresh fruits and vegetables, high protein foods, drink more water, supplement the body's water needs, while more participation in a variety of sports, to strengthen the body, but also have a scientific routine, do not often stay up late to avoid disrupting normal physiological patterns, resulting in hormonal imbalance. The fact is that the hormone secretion is imbalanced or even insufficient, which in turn triggers other diseases, and at the same time pay attention to rest and adequate sleep.
Additionally, because of the special physiological and psychological characteristics of women, there will be a unique emotional performance, the mood is good or bad directly affect the human body's hormone secretion. They are more susceptible to the influence of the external environment, often anxiety, anger, depression and other bad emotions, so we must take the initiative to regulate emotions, maintain a good state of mind. Especially in menstruation, pregnancy and other special days, more attention should be paid to timely regulation of their bad mood.
Of all the hormones, the one that has the greatest impact on women is the female hormone, which is mainly composed of progesterone and estrogen.
20%-30% of gynecological patients for hormonal imbalance
"Endocrine problems, gynecological inflammation, gynecological oncology, these three categories of disease encompasses the gynecological outpatient clinic patients the main scope of the inquiry, of which endocrine problems accounted for gynecological visits to the overall population of 20% to 30%." Chen Zhiliao, professor of gynecology at the Second Affiliated Hospital of Sun Yat-sen University, told reporters that a woman's long life is subject to the endocrine "sway", so adjusting its normal secretion is almost a lifetime of "work".
Experts explained that the so-called endocrine problems are actually "hormonal disorders", hormones, also known as hormones, is the human secretion system to regulate the body's balance of hormones. There are hundreds of different hormones in the human body, such as estrogen, insulin, etc., distributed throughout the body, to help the body coordinate between organs, growth and development, reproduction, etc. to play a regulatory role. "It not only dominates the female menstrual cycle, but is the basis of human health, therefore, hormonal imbalance can lead to a hundred diseases." The expert said.
"Among all hormones, the one that has the greatest impact on women is the female hormone, which is mainly composed of progesterone and estrogen." Chen Zhiliao told reporters that normal secretion of female hormone can maintain women's health and also nurture new life. "If it malfunctions, it may not only lead to menstrual irregularities and reproductive disorders, but also make a woman's mood unstable and her weight suddenly skyrocket or plummet, etc." Chen Zhiliao said.
Chen Zhiliao said, "When a female patient walks into the clinic, the doctor can tell that her endocrine secretion is abnormal without even waiting for her to open her mouth, and it is hard to hide it even with makeup." He said that the common external manifestations caused by abnormal hormonal changes in women are mainly the following signs, patients can check themselves: unexplained fatigue and tiredness, easy dizziness, bad color, not interested in anything, negative attitude easily agitated, short temper, memory loss, loss of libido, vaginal dryness, easy indigestion, flatulence, constipation, dry hair, dry, flabby and lusterless skin, wrinkles, old age spots, increased abdominal fat, flabby muscles, easy to put on weight, generalized fever, excessive sweating, palpitations, insomnia, significant loss of vision, menopausal syndrome, premenstrual syndrome, postpartum depression.
Exercise promotes better secretion of female hormones
"Women who exercise often compared to women who are sedentary for long periods of time tend to have a higher level of hormone secretion in their bodies, as evidenced by more regular menstruation, more glossy skin color hair, and a potentially higher overall demand for appetite, sex drive, and so on." Chen Zhiliao introduced, if the female hormone can be well secreted, to improve the quality of life of women have great benefits, and "credit" one is exercise. According to reports, the United States, a scientific research results confirm that exercise can indeed regulate and improve the level of estrogen secretion. Under normal circumstances, women's brain tissue gonadotropin-releasing factor impulse release frequency in 90 to 120 minutes or so; and often participate in sports female athletes, the hormone secretion of the impulse, the release of the frequency and intensity of the reduction, especially after the exercise, the degree of reduction is more pronounced, such a situation will even make some female athletes appear menopause phenomenon. Therefore, physical exercise has an important effect on estrogen suppression. Some data show that women who regularly participate in sports in the early years of life, the proportion of breast cancer and other reproductive system tumors is more than 50% lower than the average woman.
But Chen Zhiliao pointed out that since women will go through ovulation, menstruation and follicular phase in a one-month cycle, there are great fluctuations in the level of female hormone secretion in the body during the three phases, so corresponding fitness workouts should be adapted in phases according to the physiological cycle. "There are periods when training may be half the effort, such as leading to weight gain, edema appears, etc., and there are periods when you can receive a good fitness effect, but also to promote better hormone secretion." He said.
Menstrual period (the beginning to the end of menstruation)
Women's physical characteristics:
This stage is the phase of the female body with lower levels of estrogen, and the external manifestations of low mood, poorer spirit, weaker physical fitness and so on.
Exercise guide:
It is better to be quiet than to move, and it is better to be slow than fast. Chen Zhiliuo said, this period of women's poor mood has a physiological "material basis", can be appropriate through a small range of exercise to disperse.
He pointed out that if you still need to insist on exercise at this stage, it is best to choose yoga, walking, Tai Chi and other gentle, slow, exercise intensity is not too intense program, to avoid the choice of confrontational sports activities and time-consuming, high-intensity training.
Follicular phase (the end of menstruation to about ten days later)
Women's physical characteristics:
Chen Zhiliao said this stage is called "follicular phase", the female body estrogen will be slowly climbing recovery, so the body's nutrient absorption and digestion are at a high level, so it is more suitable for a little more intense exercise training. The company's website has been updated with the latest information on the latest developments in the industry, including the latest news on the latest developments in the industry.
Exercise guide:
Experts said that if women have their own tennis, cycling, long-distance running, swimming and other hobbies, or the need to achieve the goals of slimming and weight loss, can focus on choosing to carry out intensive training in this period of time, this stage for the monthly consumption of human calories, the "golden period", but also fitness is the best results. The first time I've seen this is when I've had a chance to get my hands dirty.
Ovulation (14 days before menstruation to the day of menstruation)
Women's physical characteristics:
Chen Zhiliao said, this stage of the body of the female estrogen gradually climbed up to the highest peak, and then in the later stages of ovulation, that is, close to the menstrual period and then gradually back down. So you can continue to do high-intensity exercise in the early stages of ovulation, and then slowly reduce the intensity and duration of exercise.
Exercise guidance:
Experts believe that this phase of the early stage can still be implemented in the large amount of consumption of fitness programs, close to the menstrual period of a few days can be changed to the type of gentle exercise, such as morning exercise, jogging, etc., Chen Zhiliao said, if the late ovulation still adhere to the strong fitness training, the woman may be the phenomenon of weight gain and water retention, etc..
Blind weight loss is the "enemy" of hormone interference
Experts, female hormones are subject to a variety of factors interference, from their own point of view, after entering menopause, due to the concentration of female hormones dramatically reduced, so that the body produces a strong change on behalf of the termination of the fertility of women; and suffering from oncological diseases, such as cervical cancer, ovarian cancer and other diseases. For example, cervical cancer, ovarian cancer, etc. will cause hormonal imbalance and affect menstrual pattern; if you suffer from diabetes, anemia or anorexia, etc., it will also cause hormonal imbalance. In addition, some bad habits may artificially interfere with women's hormone secretion, resulting in imbalance. Experts remind that the following three common behavior can seriously affect the level of endocrine, women should be vigilant and avoid:
Improper weight loss: Many diets on the market advocate diet or medication to lose weight, the weight loss is rapid and the body can not adapt to all aspects of the body's functions to keep up with the pace of weight loss, which leads to hormonal imbalance.
Excessive exercise: Excessive exercise will change the proportion of fat and muscle tissue in the body and affect the secretion of hormones, resulting in irregular menstruation and even amenorrhea.
Improper behavior: Abuse of psychotropic drugs, drug abuse, taking anti-cancer or contraceptive drugs, and alcoholism can disrupt hormone secretion.
7 key goals for women's hormone adjustment
How can we measure whether our hormone levels are properly adjusted? Experts say that women of all ages can refer to the following seven major goals for self-checking:
1. to basically maintain a high level of physical strength and a good state of mind during the course of a day's work;
2. to eliminate the premenstrual symptoms (dysmenorrhea, crankiness, depression, irregular menstruation, abdominal pain, breast swelling, back pain, etc.);
3. to delay the delay in menopause;
4. to eliminate the symptoms of menopause,
5. to avoid the risk of a serious injury to the body.
4. Eliminate menopausal symptoms (flushing, irritability, depression, vaginal dryness, joint pain, frequent urination, low sexual function, memory loss, osteoporosis, etc.);
5. Tighten loose skin after childbirth, increase skin elasticity and lighten discoloration;
6. Balance the hormones in the body, delay aging, relieve fatigue, promote deep sleep, restore energy, regulate emotions, and calm the mind.
7. Improve dark eye circles, tighten eye bags and soothe eye wrinkles.
Synthesize the above said the most important thing is to look at their mood, the mood is the main thing!