Know how to balance your hormones.- यहां जानिए हॉर्मोन्स को बैलेंस करना का प्राकृतिक तरीका।

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हॉर्मोन्स शरीर में केमिकल मैसेंजर की तरह काम करते हैं। जो ब्लड स्ट्रीम से होकर आपके टिशु और ऑर्गन तक पहुंचते हैं, और शरीर को विभिन्न प्रकार के प्रतिक्रियाओं को करने का आदेश देते हैं। उन प्रतिक्रियाओं में शामिल है ग्रोथ एंड डेवलपमेंट, सेक्सुअल फंक्शन, मूड, रिप्रोडक्शन, मेटाबॉलिज्म, नींद, भूख, स्ट्रेस, इत्यादि। आपके शरीर में होने वाले शारीरिक और मानसिक सभी तरह के बदलाव आपके हॉर्मोन्स पर निर्भर करते हैं। परंतु कई बार आपकी डाइट, मानसिक स्थिति, वातावरण में हो रहे बदलाव के कारण हॉर्मोन्स असंतुलित हो जाते हैं। जिस वजह से कई अन्य स्वास्थ्य जोखिमों का सामना करना पड़ता है। आइए जानते हैं हॉर्मोन को संतुलित करने के प्राकृतिक तरीके (how to balance your hormones)।

पहले जानें हॉर्मोनल इंबैलेंस के कुछ सामान्य कारण (causes of hormonal imbalance)

आमतौर पर महिलाओं में हार्मोनल इंबैलेंस का कारण पीरियड्स प्यूबर्टी मीनोपॉज और प्रेगनेंसी को माना जाता है। परंतु आपकी लाइफस्टाइल और वातावरण की स्थिति भी हारमोंस को असंतुलित कर सकती है। तो चलिए जानते हैं इसके कुछ अन्य कारण।

hypothyroidism
बढ़ता हाइपोथायरायडिज्म चिंता का विषय हो सकता है। चित्र शटरस्टॉक।

जरूरत से ज्यादा स्ट्रेस लेना
खानपान की गलत आदत
सेक्सुअल एलर्जी
अनियंत्रित थाइरोइड
बर्थ कंट्रोल पिल्स
डिप्रेशन और एंग्जाइटी
कोर्टिसोल हार्मोन का बढ़ना
कैंसर का इलाज जैसे कीमोथेरेपी और रेडिएशन
शरीर में आयोडीन की कमी
बढ़ता वजन
डायबिटीज
एलर्जीक रिएक्शन

यहां जाने हॉर्मोनल इंबैलेंस होने पर नजर आने वाले कुछ आम लक्षण (symptoms of hormonal imbalance)

ब्लोटिंग
नींद की कमी
भूख न लगना
मूड स्विंग्स
डिप्रेशन
सर दर्द रहना
इनफर्टिलिटी की समस्या
बार-बार प्यास लगना
ड्राई स्किन की समस्या
हड्डियों की कमजोरी
सेक्सुअल एक्टिविटी से मन हट जाना
जरूरत से ज्यादा थकान महसूस होना
ब्लड शुगर लेवल में उतार-चढ़ाव आना
आंखों की रोशनी में बदलाव होना
असामान्य रूप से वजन बढ़ना और घटना
बालों से जुड़ी समस्या जैसे कि बाल झड़ना
रात को सोते वक्त पसीना आना

skin problem
त्वचा से जुडी समस्याएं हो सकती है। चित्र शटरस्टॉक

अब जाने हॉर्मोन्स को संतुलित रखने के कुछ प्रभावी तरीके (tips to balance your hormones)

गायनेकोलॉजिस्ट डॉक्टर तनुश्री पांडे पडगांवकर ने अपने इंस्टाग्राम पोस्ट के जरिए असंतुलित हॉर्मोन्स को बैलेंस करने के लिए कुछ जरूरी शेयर किए हैं।

1. प्रोटीन और हेल्दी फैट को अपनी डाइट में शामिल करें

डॉक्टर तनुश्री के अनुसार यदि आप आपका हॉर्मोन्स असंतुलित हो गया है तो ऐसे में शरीर को पर्याप्त मात्रा में प्रोटीन दें। इसके साथ ही हेल्दी फैट्स आपके भूख को नियंत्रित रखते है और आपको लंबे समय तक संतुष्ट रहने में मदद करते हैं। इसके साथ ही यह मेटाबॉलिज्म को रेगुलेट करने के लिए भी अच्छा माना जाता है। यह सभी चीजें शरीर में हॉर्मोन्स को संतुलित रखने के लिए जरूरी हैं।

2. ब्लड शुगर लेवल को नियंत्रित रखें

हॉर्मोन्स के असंतुलित होने का एक सबसे बड़ा कारण ब्लड शुगर लेवल हो सकता है। इसलिए यदि आप डायबिटीज, मोटापे और अन्य तरह की परेशानियों से बचना चाहती हैं, तो सबसे पहले शुगर युक्त खाद्य पदार्थों का सेवन सीमित कर लें। खास कर वैसे ड्रिंक्स और खाद्य पदार्थों से दूर रहे जिनमें एडेड शुगर होता है। जैसे कि बाजार से खरीदा गया सॉफ्ट ड्रिंक, फ्रूट जूस, एनर्जी ड्रिंक्स, इत्यादि।

bharpoor nid lene hai jaruri
भरपूर नींद लेना है जरुरी। चित्र : शटरस्टॉक

3. पर्याप्त नींद लेना है सबसे जरूरी

हार्मोनल इंबैलेंस का एक सबसे बड़ा कारण नींद की कमी हो सकती है। इसलिए यदि आप इससे उभरना चाहती हैं, तो सबसे पहले समय पर सोने और पर्याप्त नींद लेने की आदत बनाएं। नींद की कमी हॉर्मोनल इंबैलेंस के साथ ओबेसिटी, डायबिटीज जैसी कई अन्य स्वास्थ्य समस्याओं का कारण बन सकती है। ऐसे में रात को सेल फ़ोन का ज्यादा इस्तेमाल न करें, साथ ही सोने से पहले थोड़ी देर मेडिटेशन करने से अच्छी नींद प्राप्त होगी और हॉर्मोन्स भी बैलेंस रहेगा।

4. शारीरिक रूप से सक्रिय रहना है जरूरी

आपकी शारीरिक सक्रियता हॉर्मोन्स पर काफी ज्यादा प्रभाव डालती हैं। क्योंकि जब आप शारीरिक गतिविधियों में भाग लेती हैं, तो आपके मांसपेशियों में ब्लड फ्लो बढ़ता है। ऐसे में शरीर के सभी हिस्से में पर्याप्त पोषण पहुंचता हैं और हॉर्मोन्स को भी सही दिशा मिलती है। इसी के साथ शारीरिक रूप से सक्रिय रहने से इन्सुलिन लेवल संतुलित रहता है।

यदि आप कठिन एक्सरसाइज करने में सक्षम नहीं हैं, तो कम से कम दिन में 20 से 30 मिनट का एक वॉक लेना न भूलें। यह आपके हॉर्मोन्स को संतुलित रखेगा और सेहत से जुड़ी अन्य समस्याओं को भी नियंत्रित रखने में मदद करेगा।

यह भी पढ़ें : आपके पीरियड्स को भी लेट कर सकता है वायु प्रदूषण, जानिए कैसे खराब हवा में सांस लेना करता है हाॅर्मोन्स में गड़बड़ी

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