Balance your hormones




Quality of life (QoL) for  permenopausal postmenopausal women has been a trending topic in the 21st century. Because of cessation of ovulation followed by sharp decrease in estradiol production and physiological changes, postmenopausal women may experience a degree of discomfort that is known as postmenopausal syndrome.

They may present with the following  symptoms

Pain circumstances: can occur during sexual intercourse

Whole body: fatigue, night sweats, osteoporosis, hot flashes, or sweating

Sleep: early awakening or insomnia

Menstrual: absence of menstruation or irregular menstruation

Hair: dryness or loss of scalp hair

Also common: anxiety, dry skin, irritability, moodiness, reduced sex drive, or vaginal dryness.

Phytoestrogen supplements are regarded as an alternative to hormone replacement therapy.

Phytoestrogens are considered capable of alleviating postmenopausal symptoms though more research needs to be done .

Some of the best dietary  sources of phytoestrogens  are as follows.


1.Flaxseeds


Flaxseeds are the richest dietary source of lignans (polyphenols found in plants). Researchers believe they lower breast cancer risk. You can sprinkle flaxseeds on many dishes, bake them into bread and cookies, or blend them into smoothies and spreads. You can roast the seeds before using.You can also make flaxseed chutney powder.You can soak them overnight and consume early morning.


2.  Soy


Soy contains high levels of isoflavones, phytoestrogens that may mimic estrogen’s effects and reduce the risk of both breast and prostate cancer. Soy is also rich in a range of essential vitamins and minerals. It can support heart health . It’s also extremely versatile — you can include soy in your diet with foods like tofu, soya chunks, soymilk etc.




3.  Garlic


Regular garlic consumption can help lower cholesterol, reduce blood pressure, and prevent clots — all heart disease risk factors. Research shows garlic can influence estrogen levels in the body, perhaps helping reduce age-related bone loss. 


4. Sesame Seeds


Sesame seeds are easy to add to almost any meal — and they may help improve your cholesterol levels. Studies show they affect estrogen levels, with potent antioxidant activity fighting chronic disease risk factors.Can be consumed as chikki,laddu,sesame juice

 


5. Cruciferous Vegetables


Vegetables like broccoli and kale contain phytoestrogens with anti-cancer and anti-inflammatory properties. Diets rich in cruciferous vegetables are also associated with lower risk of many chronic diseases, including heart problems. 


6. Nuts


Nuts like cashews, almonds, peanuts, and pistachios are a great source of heart-healthy phytoestrogens. They’re easy to add to your diet.Preferably soak them overnight before consuming But because most nuts are high in calories and fat, be sure to limit your portions to the recommended serving size.



7.  Dark berries

   Strawberries and blackberries are also know to alleviate menopausal symptoms


Apart from taking phytoestrogens the following instructions are to be followed 


1.Wear lighter clothing

2.Avoid potential triggers, such as spicy food, caffeine, smoking and alcohol

3.Practise deep breathing and relaxation 


Phytoestrogens are for supportive management, consult your gynecologist  if your symptom severity increases or is persistent.

For more queries email me at 

amulyathotambailu@gmail.com 


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