What should women eat if their hormone levels are low? 10 days of hot topics on the Internet and scientific diet guide
Recently, the topic of women's health has continued to heat up, especially the discussion about hormone balance has become the focus. The following combines hot data and medical advice from the entire Internet in the past 10 days to provide scientific diet plans for women with low hormone levels.
1. Hotspot data on the entire network: Top 5 women’s health topics (last 10 days)
| Ranking | topic | heat index | Related content |
|---|---|---|---|
| 1 | Estrogen and mood swings | 98,000 | Premenstrual syndrome discussion increased by 120% |
| 2 | plant hormone foods | 72,000 | Search volume for soy products increased by 65% |
| 3 | Thyroid function and hormones | 65,000 | Hashimoto's Thyroiditis Related Discussions |
| 4 | perimenopausal nutrition | 59,000 | 40+ women’s health content views surge |
| 5 | Vitamin D deficiency | 43,000 | Research on correlation with hormone synthesis |
2. Core nutrients and food list
| Nutrients | Mechanism of action | best food source | recommended daily amount |
|---|---|---|---|
| Phytoestrogens | Simulates the effects of human estrogen | Soybeans, flaxseed, chickpeas | Soybean products 50-100g/day |
| Omega-3 fatty acids | Regulates prostaglandin synthesis | Deep-sea fish, walnuts, chia seeds | 1-2 servings/week (100g per serving) |
| B vitamins | Participate in hormone metabolism | Whole grains, animal liver, green leafy vegetables | B6 1.3-1.5mg/day |
| Zinc element | Promote gonadal function | Oysters, pumpkin seeds, beef | 8-12mg/day |
| Magnesium | Relieve hormone-related anxiety | Dark chocolate, spinach, cashews | 310-320mg/day |
3. Meal matching plan (refer to the latest recommendations from Fudan Nutrition Department)
breakfast:Whole wheat bread + sugar-free soy milk + flaxseed powder (5g) + hard-boiled eggs provide phytoestrogens and high-quality protein.
Lunch:Multigrain rice + steamed salmon + cold tofu + broccoli, supplementing Omega-3 and cruciferous nutrients.
dinner:Millet porridge + clam steamed egg + garlic spinach, rich in zinc, magnesium and chlorophyll.
Extra meals:Walnut kernels (6-8 pieces) or papaya milk (200ml) can promote the synthesis of hormone precursors.
4. Diet misunderstandings that need to be wary of
1.Too much soy milk:Exceeding 400ml per day may inhibit thyroid function, so it is recommended to rotate the types of soy products.
2.Raw and cold food:Traditional Chinese medicine believes that it affects the movement of qi and blood, so sashimi and cold drinks should be avoided during menstruation.
3.Refined sugar:Studies have found that blood sugar fluctuations can aggravate hormone disorders, and it is recommended to control the intake of added sugar to <25g/day.
5. Lifestyle collaborative suggestions
• 30 minutes of moderate-intensity exercise (yoga, brisk walking, etc.) three times a week can improve hormone sensitivity
• Make sure to fall asleep before 23:00. The deep sleep stage is the peak of hormone secretion.
• Relieve stress through mindfulness meditation. Excessive cortisol can suppress estrogen secretion.
Note: If severe hot flashes, menstrual disorders and other symptoms occur, you should seek medical advice promptly for hormone testing, and dietary adjustments should be coordinated with professional treatment plans.
check the details
check the details
en
