Fitness programs suitable for women:
1. Let's go.
Walking for 30 ~ 60 minutes can promote blood circulation, improve heart and lung function, reduce the chance of heart disease, and also make the brain get enough oxygen and nutrition to help the brain metabolize.
swim
When swimming, water can massage the body, make the skin smooth, deepen people's breathing and increase vital capacity; Can improve heart function and blood circulation; Can correct bad body shape; It can also consume more calories in the human body, and it is a kind of exercise with very good weight loss and shaping effect.
3. Yoga
Yoga is a kind of "gentle" exercise, which can be practiced both inside and outside. In the "outside", more emphasis is placed on the flexibility and balance of exercising limbs; In the "interior", meditation combined with breathing exercises, through the use of ideas and breath, can enhance heart and lung function and calm the mood.
4. Aerobic aerobics
Through long-term (more than 20 minutes) continuous exercise, not only the cardiopulmonary function is enhanced, but also the large muscle groups are exercised, and the coordination ability of the body is enhanced. Aerobic aerobics includes aerobics, boxing, Latin dance and street dance.
5. Comprehensive quality training
Comprehensive quality training is an advanced fitness training based on aerobics. This kind of training can be combined with some equipment, such as pedals and barbells.
Female endocrine is like fish and water. When water and milk are mixed together, a woman looks like a cool breeze and a bright moon, and vice versa, like a withered yellow rose. Women will encounter many physical troubles in their lives, which are all related to endocrine. It is so important but so mysterious.
Hormones are closely related to women's health, because the changes of hormones are always particularly prominent in women. Pay attention to women and protect your hormones.
The human body secretes more than 75 kinds of hormones, which play their respective roles in the human body. 2 1-22 years old is the peak of youth and endocrine system function. Since the age of 25, the secretion of hormones in the body has decreased by 10 every year 15%, and various organs and tissues of the human body have begun to age and shrink, and the skin is obviously dull and mentally ill. At the age of 60, the hormone secretion is only about 1/5 of that of young people.
If you lack hormones, you will call the police.
Symptoms 1: insomnia and headache
Manifestations: insomnia, dreaminess, fatigue and headache. I can't sleep after all the methods of hypnosis are exhausted at night. During the day, inattention, drowsiness and lethargy have seriously affected daily life.
Symptom 2: Irregular menstruation
Performance: "Old friends" never show up on time. It's easy to say it ahead of time. At most, it's to be caught off guard. After it's postponed, I feel uncomfortable. I count the days with suspicious fingers, or I wonder if there is something wrong with condoms. I finally looked forward to the moon like a star, only to find that when it was time to go, I dragged my feet and refused to go.
Symptom 3: skin aging
Manifestations: The skin is slack, the fair skin is getting rougher and rougher, and the pores are swollen and bulky. Even the spots jumped out to make trouble, and the mirror showed the standard "yellow-faced woman".
Symptom 4: irritability and chest tightness.
Performance: flustered, irritable and even manic, will quarrel with colleagues or family members because of a trivial matter, always posing as "unhappy", and sometimes it is difficult to control their emotions; I will be awakened by chest tightness when I sleep at night. In severe cases, your blood pressure will appear, just like your temper, and you will turn your face when you say it.
Regulating hormone yellow as power
According to the theory of traditional Chinese medicine, the human body has five internal organs: kidney, liver, spleen, heart and lung, among which liver, spleen and kidney are most closely related to hormone secretion. The kidney has the function of regulating the balance of hormone secretion, and it will first respond to some bad symptoms in the body; The liver is the key to support the body when hormone secretion is unbalanced; The normal operation of liver and kidney is entirely due to the spleen. Therefore, in order to improve the adverse symptoms caused by hormone imbalance, we must first start with strengthening the stomach and spleen.
Traditional Chinese medicine believes that man is a unified organism, and the five internal organs are related to the five elements, five flavors and five colors. Different colors of food have a harmonious relationship with yin and yang and internal organs of the human body. Proper diet helps to improve the secretion of hormones. Kidney corresponds to natural salty black food, spleen to natural sweet yellow food, and liver to sour green food.
Yellow food strengthens the spleen
Yellow food can strengthen the spleen, enhance gastrointestinal function, restore energy and replenish vitality, thus alleviating the symptoms of weak female hormone secretion. Yellow food is very effective for the digestive system, and at the same time, it is also helpful for memory loss.
Representative food: tofu, pumpkin, summer orange, lemon, corn, banana, quail eggs.
Soybean: It helps the gastrointestinal tract to restore power. It is a natural plant estrogen, which can help regulate estrogen. It also helps to relieve the symptoms of menopause and menstruation, and can also prevent hormone-related cancer.
Pumpkin: Improve energy, replenish vitality and improve metabolism.
Lemon: Eliminate fatigue, promote blood circulation, improve immunity and delay skin aging.
Persimmon: invigorating spleen and appetizing, moistening lung and promoting fluid production, and improving cardiovascular function.
Banana: It can strengthen the function of digestive system, eliminate toxins in blood, and has the effects of anti-depression and improving immunity.
Black food nourishes the kidneys
Black food helps to improve metabolism and reproductive system functions closely related to kidneys, bladder and bones. It can regulate human physiological function, stimulate endocrine system, promote saliva secretion, promote gastrointestinal digestion, enhance hematopoietic function, and also have a certain effect on delaying aging.
Representative foods: black sesame, black fungus, black beans, mushrooms, black rice, shrimp, shellfish and so on.
Black rice: nourishing yin and kidney, enriching blood and benefiting qi, improving intelligence and brain, and enhancing metabolism.
Black dates: enhance human immunity.
Black bean: It has the functions of tonifying kidney and strengthening tendons, warming stomach and improving eyesight, enhancing vitality, diuresis and detoxification.
Black sesame: It has the functions of tonifying kidney, nourishing brain and moistening lung, nourishing blood and blackening hair, and preventing aging.
Auricularia auricula: clearing stomach and intestines, enhancing human immunity.
Green food nourishes the liver
Green food contains chlorophyll and vitamins beneficial to liver health. It can clean the stomach, prevent constipation and reduce the incidence of rectal cancer. In addition, it can maintain the acid-base balance in the body and enhance the physique under pressure.
Representative foods: spinach, green perilla, Chinese cabbage, celery, lettuce, leek, broccoli, etc.
Spinach: It has the functions of nourishing blood, stopping bleeding, nourishing yin and moistening dryness, resisting aging and promoting cell growth.
Broccoli: It can enhance the detoxification ability of the liver, improve the body's immunity and reduce the incidence of breast cancer.
Leek: It can warm liver and kidney, promote gastrointestinal peristalsis, and has the effect of promoting blood circulation and detoxification.
Tonifying kidney, liver and spleen are the secrets to restore women's vitality, among which strengthening the spleen is extremely important. If the spleen is healthy, it can digest and absorb foods beneficial to the kidney, liver and spleen, maintain the balance of hormone secretion, and avoid adverse conditions in the body. Therefore, the yellow food material is the power to supplement hormones.
Recommended recipes:
The main raw materials of pumpkin milk porridge: pumpkin, milk and walnut kernel.
The main raw materials of lemon seafood: lemon, cod and eggs.
The main raw materials of corn porridge: corn residue, kidney beans and rock sugar.
Factors that easily lead to female endocrine disorders:
Many women have faced such problems: chloasma suddenly appears on good skin, obesity always visits inadvertently, and some sensitive parts of the body will have discomfort such as lumps ... In fact, these are all regulators of human physiological functions-endocrine is at work.
After the age of 25, women's physical condition began to decline, and many problems that had never been encountered before appeared one after another, such as chloasma on the face, breast lumps, uterine fibroids and so on, all of which were diseases caused by endocrine disorders. With the arrival of hot summer, the metabolism of human body is also accelerated, and the consumption of water and nutrients in the body is increased, which is more likely to cause female endocrine disorders.
Endocrine is the regulator of human physiological function, which plays a role in the human body by secreting hormones. For example, during the menstrual period of women, progesterone will increase, while estrogen will decrease accordingly. However, if for some reason, endocrine glands secrete too much or too little hormones and the metabolic function is disordered, it will cause endocrine disorders and lead to endocrine diseases. These diseases not only damage the beauty of women, but also damage their physical and mental health. Women are sensitive, emotionally unstable, prone to depression, impatience and worry, which are easy to disturb the circulation of qi and blood, which may be the reason why women are prone to endocrine disorders.
Endocrine disorders represent hormonal instability. Endocrine regulation mainly starts with diet and exercise, supplemented by medication when necessary. It is necessary to develop good eating habits, eat more fresh fruits and vegetables, high-protein foods, drink more water, replenish the water needed by the body, and participate in various sports at the same time to enhance physical fitness and have a scientific life law. Don't often stay up late, so as not to destroy the normal physiological laws, lead to imbalance or even insufficient hormone secretion, and then lead to other diseases.
In addition, due to special physiological and psychological characteristics, women also have unique emotional expressions, and their emotions will directly affect the secretion of human hormones. Because they are easily influenced by the external environment, they often have bad emotions such as anxiety, anger and depression, so they should actively adjust their emotions and maintain a good mental state. Especially on special days such as menstruation and pregnancy, we should pay more attention to adjusting our bad emotions in time.
Among all hormones, female hormones have the greatest influence on women, mainly composed of progesterone and estrogen.
20%-30% of gynecological patients are hormonal imbalance.
"Endocrine problems, gynecological inflammation and gynecological tumors are the main categories of gynecological outpatients, and endocrine problems account for 20% to 30% of the total number of gynecologists." Chen, a professor of gynecology at the Second Affiliated Hospital of Sun Yat-sen University, told reporters that women have long been "influenced" by endocrine, so it is almost a lifelong "work" to regulate their normal secretion.
Experts explained that the so-called endocrine problem is actually a "hormone disorder". Hormones, also known as hormones, are the general term for hormones that regulate human balance. There are thousands of different hormones in the human body, such as estrogen and insulin, which are distributed all over the body to help the coordination between human organs and regulate growth, development and reproduction. "It not only dominates women's menstrual cycle, but also is the foundation of human health. Therefore, hormonal imbalance will lead to countless diseases. " Experts said.
"Among all hormones, female hormones have the greatest influence on women, mainly composed of progesterone and estrogen." Chen told reporters that the normal secretion of female hormones can maintain women's health and give birth to new life. "If it fails, it may not only lead to irregular menstruation and reproductive disorders, but also make women emotionally unstable and their weight suddenly rise or plummet." Chen said to:
Chen said, "A female patient entered the clinic, and the doctor observed his words and his emotions. Even without waiting for her to speak, she can see that her endocrine is abnormal, even if makeup is hard to hide. " He said that the common external manifestations caused by abnormal changes in female hormones mainly include the following symptoms, and patients can check for themselves: fatigue without reason, dizziness, bad complexion, disinterest in anything, negative attitude, irritability, bad temper, memory loss, loss of libido, vaginal dryness, indigestion, flatulence and constipation, dry hair, dry skin, slack and dull, wrinkles, senile plaques and so on.
Exercise can promote the better secretion of female hormones.
"Women who exercise regularly tend to have higher levels of hormone secretion than sedentary women, showing more regular menstruation, more shiny skin color and hair, and higher overall demand for appetite and sexual desire." Chen said that if female hormones can be secreted well, it will be of great benefit to improve women's quality of life, and one of the "heroes" is exercise. It is reported that a scientific research achievement in the United States confirms that exercise can really regulate and improve the secretion level of estrogen. Generally speaking, the pulse frequency of gonadotropin releasing factor in female brain tissue is about 90~ 120 minutes; However, female athletes who often participate in physical exercise will reduce the impulse, release frequency and intensity of this hormone, especially after physical exercise, and the degree of reduction will be more obvious, and even lead to menopause in some female athletes. Therefore, physical exercise has an important influence on the inhibition of estrogen. Statistics show that the incidence of breast cancer and other reproductive system tumors of women who often participate in sports in their early years is lower than that of ordinary women by more than 50%.
However, Chen pointed out that because women will experience ovulation, menstrual period and follicular period in a one-month cycle, the level of female hormone secretion in the three stages fluctuates greatly, so the corresponding fitness exercise should also be adjusted in stages according to the physiological cycle. "Training in some periods may get twice the result with half the effort, such as weight gain and edema. And in some periods, you can receive good fitness effects and promote better secretion of hormones. " He said.
Menstrual period (from the beginning to the end of menstruation)
Female physical characteristics:
At this stage, the level of estrogen in women is low, and the external manifestations are depression, poor spirit and weak constitution.
Sports guidance:
Quiet is better than moving, slow is better than fast. Chen said that women's bad emotions in this period have a physiological "material basis" and can be properly distracted through small-scale exercise.
He pointed out that if exercise is still needed at this stage, it is best to choose gentle, slow and low-intensity projects such as yoga, walking and Tai Chi, and avoid confrontational sports activities and time-consuming and high-intensity training.
The follicular phase (from the end of menstruation to about ten days later)
Female physical characteristics:
Chen said that this stage is called "follicular phase", and the estrogen in women will slowly climb back, so the absorption and digestion of nutrients in the body are at a high level, so it is more suitable for less intense exercise training.
Sports guidance:
Experts say that if women have hobbies such as playing tennis, cycling, long-distance running and swimming. Or need to achieve the goal of slimming and losing weight, then you can concentrate on intensive training. This stage is the "golden period" of consuming human body heat every month, and it is also the stage with the best fitness effect.
Ovulation period (before menstruation 14 days to menstrual period)
Female physical characteristics:
Chen said that at this stage, estrogen in women gradually climbed to the highest peak, and then gradually fell back in the late stage of ovulation, that is, near menstrual cramps. Therefore, high-intensity exercise can still be continued in the early stage of ovulation, and the intensity of exercise will be gradually reduced and the exercise time will be shortened in the later stage.
Sports guidance:
Experts believe that in the early stage of this stage, high-consumption fitness programs can still be implemented, and the days close to menstrual cramps can be changed to mild sports types, such as morning exercises and jogging. Chen said that if women still insist on vigorous physical exercise in the late ovulation period, women may gain weight and edema.
Blind weight loss is the "enemy" that interferes with hormones.
According to experts, female hormones are interfered by many factors. From their own point of view, after entering menopause, the concentration of female hormones drops sharply, which makes the body change strongly, which means the termination of female fertility; Cancer diseases, such as cervical cancer and ovarian cancer, will cause hormonal imbalance and affect menstrual regularity; If you have diabetes, anemia or anorexia, it can also cause hormonal imbalance. In addition, some bad living habits may artificially interfere with women's hormone secretion, leading to imbalance. Experts remind that the following three are common behaviors that can seriously affect the endocrine level, and women should be vigilant and try to avoid them:
Incorrect weight loss methods: Many weight loss methods in the market advocate dieting or taking medicine to lose weight, which leads to rapid weight loss, and all aspects of the body can not adapt to and keep up with the pace of weight loss, leading to hormonal imbalance.
Excessive exercise: excessive exercise will change the proportion of fat and muscle tissue in the body and affect the secretion of hormones, thus causing irregular menstruation and even amenorrhea.
Misconduct: Abuse of psychotropic substances, taking drugs, taking anticancer or contraceptive drugs, and drinking alcohol will all disrupt hormone secretion.
Seven main goals of female hormone regulation
How to measure whether your female hormone level is properly adjusted? Experts say that women of different ages can look at themselves with reference to the following seven main goals:
1。 Be able to basically maintain abundant physical strength and good mental state in the process of working all day;
2。 Eliminate premenstrual symptoms (dysmenorrhea, irritability, depression, irregular menstruation, abdominal pain, breast pain, backache, etc.). );
3。 Postpone menopause;
4。 Eliminate menopausal symptoms (flushing, irritability, depression, vaginal dryness, joint pain, frequent urination, sexual dysfunction, memory loss, osteoporosis, etc.). );
5。 Tighten loose skin after delivery, increase skin elasticity and fade spots;
6。 Balance hormones in the body, delay aging, relieve fatigue, promote deep sleep, restore energy, adjust emotions and calm the mind;
7。 Improve dark circles, tighten eye bags and relieve eye wrinkles.
To sum up, the most important thing is to look at your mood, and your mood is the most important!