飲食與激素之間的關(guān)系

Nobody can deny that hormones are essential to our body's functioning. They help regulate our metabolism, immune system, reproductive system, and more (per Healthline). Hormone imbalances can potentially contribute to health problems such as anxiety, fatigue, and infertility, according to Medical News Today.

毋庸置疑，激素對我們的身體機(jī)能至關(guān)重要。它們有助于調(diào)節(jié)我們的新陳代謝、免疫系統(tǒng)、生殖系統(tǒng)等(按Healthline)。據(jù)《今日醫(yī)學(xué)新聞》報道，激素失衡可能導(dǎo)致焦慮、疲勞和不孕癥等健康問題。

With this in mind, it is no surprise that many people search for easy ways to balance their hormones. Diet is one of these methods, and rightfully so, because a healthy diet can help balance hormones and improve overall well-being.

考慮到這一點，許多人尋找調(diào)節(jié)激素的簡單方法也就不足為奇了。飲食是這些方法中的一種，這是理所當(dāng)然的，因為健康的飲食可以幫助調(diào)節(jié)激素和改善整體健康。

Eating enough protein, fiber, and healthy fats (including olive oil, palm oil, and nuts) can promote hormones that regulate your appetite, preventing you from overeating. Antioxidants in green tea may help regulate insulin, which is especially helpful for people with diabetes. Meanwhile, fatty fish such as sardines, salmon, and herring provide omega-3 fatty acids that reduce the stress hormones adrenaline and cortisol (per Healthline).

攝入足夠的蛋白質(zhì)、纖維和健康脂肪(包括橄欖油、棕櫚油和堅果)可以促進(jìn)調(diào)節(jié)食欲的激素，防止暴飲暴食。綠茶中的抗氧化劑可能有助于調(diào)節(jié)胰島素，這對糖尿病患者尤其有益。同時，沙丁魚、鮭魚和鯡魚等富含脂肪的魚類提供歐米伽-3脂肪酸，可降低應(yīng)激激素腎上腺素和皮質(zhì)醇。

However, if you want a diet that regulates your hormones as much as possible, you may also need to give up some foods and drinks you enjoy.

然而，如果想要一個盡可能調(diào)節(jié)激素的飲食，可能還需要放棄一些你喜歡的食物和飲料。

While fiber, healthy fats, and fatty fish can help regulate insulin, trans fats and saturated fats do the opposite. Sugar and refined carbs can also contribute to insulin resistance, and overeating or undereating may do the same, according to Healthline. So if you want to regulate your hormones, you may want to cut back on soda, ice cream, and fast food.

纖維、健康脂肪和富含脂肪的魚類有助于調(diào)節(jié)胰島素，而反式脂肪和飽和脂肪則相反。據(jù)Healthline報道，糖和精制碳水化合物也會導(dǎo)致胰島素抵抗，而暴飲暴食或飲食不節(jié)也會導(dǎo)致胰島素抵抗。所以，如果想調(diào)節(jié)身體激素，就要減少蘇打水、冰淇淋和快餐的攝入。

But while a healthy diet can go a long way, it cannot fix everything. If you have signs of a hormone imbalance, Healthline advises bringing your doctor a list of your symptoms, medications, vitamins, and supplements. You may be given a blood test, pelvic exam, ultrasound, thyroid scan, or other diagnostic test.

但是，雖然健康的飲食很有幫助，但它不能解決一切問題。如果你有激素失衡的跡象，Healthline建議給你的醫(yī)生一份你的癥狀、藥物、維生素和補(bǔ)充劑的清單。您可能會接受血液檢查、盆腔檢查、超聲波檢查、甲狀腺掃描或其他診斷測試。

If it turns out you have a hormone imbalance, your treatment will depend on the culprit. For example, if your estrogen is out of balance, you may be given birth control or hormone replacement medications. If you have insulin resistance due to diabetes, you may be given metformin to regulate blood sugar levels (per Medical News Today).

如果結(jié)果證明確實激素失衡，治療方式將取決于罪魁禍?zhǔn)?。例如，如果你的雌激素失衡，可能要接受避孕或激素替代藥物治療。如果你有糖尿病引起的胰島素抵抗，可以補(bǔ)充二甲雙胍來調(diào)節(jié)血糖水平。