Menstruāciju sāpes, nesabalansēti hormoni

Menstrual pain, unbalanced hormones

From high cortisol levels caused by exercise to hormonal imbalances contributing to menstrual pain, these are regular and widespread problems.

We want to provide insight into how to address them at their root, rather than struggling with symptom relief. Read on to learn how dietary changes, supplementation, and lifestyle changes can help you be in tune with your body!

Menstrual pain

Menstrual pain is often caused by hormonal fluctuations, especially increased levels of prostaglandins , which cause uterine contractions. Balancing estrogen and progesterone levels through nutritional support and herbal supplements can reduce symptoms.

How to?

Nutrition. Foods high in omega-3 fatty acids, such as fatty fish and flaxseeds, can help reduce inflammation and reduce menstrual pain. Additionally, including magnesium- rich foods such as leafy greens, nuts, and seeds can support muscle relaxation and reduce cramps. It's already a daily job. Unfortunately, many people believe that they get all the nutrients they need through food, but this is not the case. Modern diets and environmental factors have significantly reduced the value of food.

From asparagus to spinach, the nutritional values ​​have declined significantly since 1950. A 2004 US study found that some garden crops are up to 38% lower in essential nutrients than they were in the mid-20th century. On average, in the 43 analyzed vegetables , calcium content decreased by 16%, iron - by 15% and phosphorus - by 9%. Vitamins riboflavin and ascorbic acid decreased significantly, while protein levels decreased slightly. ( reference )

Therefore, it is still recommended to perform both blood tests to understand where our body is lacking, and to improve the absorption of nutrients in the body. Fulvic acids, which are present in various natural food supplements, help to do this ( Travel Gastro )

Natural supplements. For example, heather (Vitex agnus-castus) or evening primrose oil helps regulate hormonal balance and reduce menstrual symptoms.

High cortisol and exercise

Engaging in high-intensity exercise may paradoxically increase cortisol levels rather than decrease them, contributing to increased stress levels. Excessive cortisol secretion caused by intense physical activity can lead to a state of chronic stress, negatively affecting various bodily functions. Persistent elevations in cortisol levels are associated with negative health outcomes, including reduced immune function, disrupted sleep patterns, and an increased risk of metabolic disorders such as insulin resistance and weight gain.

Then what to do?

Switching to adaptive forms of exercise such as Pilates and yoga, which have been shown to lower cortisol levels and improve stress management.

How often and for how long should I engage in pilates and yoga classes to see significant improvements in stress management?

Aim for at least 2-3 Pilates or yoga sessions per week, each session lasting 30-60 minutes. Consistency is key, so find a schedule that works for you and stick to it!

Dietary supplements to reduce cortisol

- Ashwagandha

- Rhodiola rosacea

- Omega-3,

- Phosphatidylserine (PS), usually consumed in the diet between 400 and 800 milligrams

How do ashwagandha and Rhodiola rosacea reduce cortisol levels?

Ashwagandha and Rhodiola rosacea are thought to work by modulating the body's stress response system, including the hypothalamic-pituitary-adrenal (HPA) axis. Ashwagandha can also support thyroid function, further aiding in stress management.

Constipation in women

Constipation affects about 80% of women and can be affected by a variety of factors, including diet, stress, hormonal fluctuations and physiological differences.

Hormonal balance. It is necessary to correct the underlying hormonal imbalance, especially thyroid dysfunction and estrogen-progesterone dynamics.

Dietary changes. Increase your fiber intake with fruits, vegetables and whole grains. Avoid processed foods.

In addition to increasing fiber intake, are there any specific dietary guidelines or meal plans you would recommend for constipation relief?

Consider adding natural remedies to your diet, such as prunes, flaxseeds, and flaxseed oil or husks.

Supplementing magnesium, especially for people with a deficiency, to relieve constipation is an important factor, especially considering that most people are deficient in this very important mineral!

How much?

Choose magnesium citrate or magnesium oxide supplements, which are well absorbed and effectively relieve constipation. Start with a low dose (eg 200-400 mg per day) and gradually increase as needed up to 1000 mg per day, divided into two or three doses!

Of course, this is just a small glimpse at the very beginning. It must be remembered that stress reduction and a truly balanced diet are the keys to improving the health of not only the reproductive system and hormones, but the entire organism as a whole!

Hormones play a huge role, check out a little Instagram post on our account about this!

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