10 რეკომენდაცია ჰორმონული ჯანმრთელობის შენარჩუნებისთვის

Hormonal balance plays a crucial role in overall health.

The European Society of Endocrinology and the European Association of Hormone and Metabolism have developed 10 important recommendations on how we can take control of our hormones and health with relatively simple and affordable actions.

Healthy lifestyle

Physical activity, balanced nutrition, regular sleep mode - all three factors are necessary for the proper functioning of the endocrine system.

1. Physical activity – is an important factor for hormonal balance. Physical activity lasting 1.5-2.5 hours/week helps the body to properly direct the synthesis of hormones and regulate their quantity. Even a small change in sedentary lifestyle can lead to a noticeable improvement in health. This small change could even be walking or cycling instead of using a car whenever possible. or replacing the elevator with a ladder, etc.

The article about physical activity:

HOW TO STAY ACTIVE AT A DESK JOB

2. Balanced healthy nutrition - is a necessary condition for maintaining or improving hormonal health. A large place in the diet should be occupied by live fruits and vegetables, foods made from whole grains. The share of refined products should be minimized.

Articles about healthy eating:

3. Regular sleep mode – is one of the important components for hormonal balance. A continuous sleep of at least 7 hours in the same period of the night ensures a complete recovery of energy for the next day. To maintain the correct mode, it is recommended to refrain from eating nutritious food and using the screen for several hours before going to sleep.

Articles about sleep schedules:

Preventing hormone deficiency when it can be avoided

Vitamin D, iodine and calcium are the main elements for the proper functioning of the endocrine system.

4. Maintaining the optimal amount of vitamin D - in order to achieve this goal, vitamin D should be taken as a supplement if necessary in the autumn-winter period, and sunbathing is sufficient during the rest of the warm period. Additionally, vitamin D can be replenished by including fatty fish in the diet, such as salmon and sardines.

Articles about D vitamin:

5. Ensuring iodine intake – this is possible with such foods as seafood, eggs, dairy products. In regions of iodine deficiency, it is important to use iodized salt in food, especially in pregnant women.

Article about iodine:

What should we know about iodine

6. Eating foods rich in calcium - such as dairy products, almonds, beans, dark green vegetables. This ensures the protection of bones and teeth. If necessary, it can also be taken as a supplement based on a doctor's prescription.

The article about calcium:

Calcium

Avoiding contact with factors that disrupt the proper functioning of the endocrine system

7. Plastic packages and dishes – substances contained in plastic can have a negative effect on the functioning of endocrine organs. Therefore, when purchasing plastic items, attention should be paid to ensure that it is BPA-free and BPS – free. It is better to replace plastic containers and bottles with dishes made of glass or stainless steel. Preference should be given to using tap water instead of bottled water. Placing plastic in a microwave oven is not allowed.

8. Air pollution indoors and outdoors – Air may contain harmful compounds. To reduce contact with them, the house should be dusted regularly and rooms should be well ventilated.

9. Ingredients of personal care products and cosmetics – such products may contain components that are undesirable for health. When purchasing them, it is necessary to check the composition and refuse such products that contain the following substances: phthalates, parabens and triclosan.