2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Hormones are the chemicals in your body that support the various functions between the brain and the organs. For example, hormones are involved in regulating mood, inducing sleep and signaling hunger. With age, there are changes in hormone production and this is often complicated by various health conditions, medication use and eating habits.
Estrogen is abundant in women, but also in men, but in much smaller quantities. For women, it is the main hormone responsible for maintaining and developing sexual characteristics and reproduction. Estrogen plays an important role in regulating mood and affects another hormone called serotonin, which is also essential in balancing your mood in addition to metabolism, sleep and body temperature.
Several foods are natural estrogen buffers or inhibitors that can help reduce the symptoms associated with hormonal imbalances. Talk to your doctor before eating foods that are estrogen-inducing to prevent excessive hormone production. Estrogen boosting foods include soy, dairy and pomegranates. Estrogen inhibitors include white rice, green beans and citrus fruits.
In both men and older women, the formation of new bone tissue slows down, leading to bone loss. Women experience this more quickly because there is an estrogenic drop during menopause. Although hormone replacement therapy can minimize this process, healthy eating habits can best protect you from this degeneration in the form of osteoporosis.
Calcium and vitamin D are essential for bone health. The daily intake of calcium that is recommended for men and women aged 19 to 50 years is 1000 mg, but for women over 50 years of age this amount increases to 1200 mg.
Vitamin D is needed for proper calcium absorption and the recommended intake for all adults is 400 to 600 units. Calcium-containing foods include dairy products, green leafy vegetables and fish. Dairy products usually contain extra vitamin D. Talk to your doctor about calcium supplements in addition to eating healthy foods.
Healthy and balanced diet
A balanced diet includes eating the main groups of foods, fruits / vegetables, meat / dairy products and whole grains so that you can get a lot of the daily dose of protein, healthy fats and vitamins. Protein is important for hormonal balance because it maintains muscle and cell health to facilitate normal hormone production.
Fats in the form of high-density lipoproteins can help reduce hot flashes and their accompanying symptoms. Vitamins A, C and E are essential, they are antioxidants that protect the heart and vital organs, protect the immune system and the body from ingested toxic chemicals.
Eat 5 to 8 servings a day of colorful vegetables such as fresh green vegetables or fruits, such as apples and cherries, to get these vitamins in abundance. Choose low-fat meats such as fish and chicken. Consider eating soybeans as a snack or use tofu pieces in salads and dishes instead of red meat, as they are also good sources of protein.
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