On an ordinary morning, Aunt Zhang prepares breakfast as usual, and her choice is a bowl of homemade soy milk and two slices of whole-wheat bread. This simple breakfast choice inadvertently became a turning point in her improvement of menopausal symptoms. A few months ago, Aunt Zhang began to feel tired, mood swings, and mild hot flashes. A friend advised her to see a TCM, who told her that it was a typical symptom caused by a drop in progesterone levels and advised her to improve the situation by adjusting her diet. At first, Aunt Zhang was skeptical of these suggestions, but she decided to give it a try and insisted on drinking homemade soy milk every day. After a few weeks, she was surprised to find that her physical condition had improved significantly. This simple change not only gave her a deep understanding of the power of dietary therapy, but also made her realize that even in the later years of her life, she can still take control of her health through reasonable dietary adjustments.
Beans and legumes: hormonal regulators in plants
Beans and their products are indispensable natural ingredients for female friends to regulate hormones in the body before and after menopause. They are rich in a natural compound called phytoestrogens that mimic progesterone in women's bodies, helping to alleviate various uncomfortable symptoms caused by decreased progesterone levels. Soybeans and black beans, in particular, are not only effective in balancing hormone levels, but also provide rich protein, which also plays an important role in maintaining bone health. In addition, soy milk, tofu and other soy products, because of their easy absorption and diversified ways of eating, have become the best choice for supplementing phytoestrogens. By incorporating these foods into your daily diet, you can effectively maintain your body's hormonal balance while enjoying the delicious taste.
Foods containing omega-3 fatty acids: the patron saint of the brain and body
Omega-3 fatty acids are one of the key nutrients for maintaining the body's hormonal balance, especially for maintaining and increasing progesterone levels. Flaxseeds, walnuts, and deep-sea fish such as salmon are excellent sources of omega-3 fatty acids. These foods not only contribute to hormone balance, but also have significant benefits for cardiovascular and cerebrovascular health, reducing inflammation, and improving cognitive function. Especially for women in Benwu, regular intake of this type of food can effectively prevent cardiovascular disease and cognitive decline while increasing progesterone levels, and achieve the goal of healthy aging. Simple dietary modifications, such as eating deep-sea fish at least once a week and increasing the proportion of flaxseed and walnuts in the daily diet, can effectively replenish the omega-3 fatty acids needed to promote good health.
Vitamin B6: A natural booster of progesterone
Vitamin B6, the source of vitality, is essential for regulating and promoting the natural production of progesterone. It is involved in more than 100 enzymatic reactions, mainly involved in the metabolism of proteins, and plays an important role in the production of hemoglobin and the health of the nervous system. Adequate intake of vitamin B6 has a significant positive effect on maintaining the balance of neurotransmitters, enhancing immune system function, and even improving mood.
How to get vitamin B6 through diet?
Bananas: Not only are they a delicious fruit, but they are also an excellent source of vitamin B6. One medium-sized banana provides about 0.4 mg of vitamin B6.
Chicken breast: An excellent source of protein, it is also rich in vitamin B6, which helps to enhance the body's ability to synthesize progesterone.
Potato: A home-cooked vegetable rich in fiber, vitamins C and B6, which is a good helper for maintaining hormonal balance.
Zinc: A key mineral for hormonal balance
Zinc is an extremely important mineral for the human body, which not only supports the health of the immune system, but is also directly involved in cell growth, division, wound healing, and carbohydrate metabolism. More importantly, zinc plays a vital role in regulating and maintaining hormone levels, including reproductive hormones, including progesterone.
Dietary sources of zinc
Oysters: Known as a superfood for zinc and almost the richest natural source, a few oysters are enough to meet the daily need for zinc.
Pumpkin seeds: A healthy choice in a snack that not only tastes great, but also provides an abundance of zinc.
Beef: A high-quality source of protein and a good source of zinc, which helps promote hormone balance and overall health.
Antioxidants: Nature's talismans
Antioxidants neutralize free radicals in the body and reduce oxidative stress, thereby supporting healthy hormone levels. By consuming foods rich in antioxidants, you can help protect your cells from damage and promote good health.
The best source of antioxidants
Blueberries and strawberries: Not only are these delicious berries rich in vitamin C and fiber, they're also a powerful source of antioxidants.
Leafy greens: such as spinach and kale, they not only add green to the table but also provide essential antioxidants to the body.